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How to Build Hamster Toys out of Household Items
|
1. Making a Ladder
1-1. Gather together several popsicle sticks.
The number of popsicle sticks that you will need will depend on how tall you want to make the ladder.
1-2. Rinse off the popsicle sticks to remove food residue.
The stickiness of food residue could make it difficult for your hamster to walk on the ladder.
Allow the popsicle sticks to dry completely.
1-3. Glue the popsicle sticks together using non-toxic glue.
It is important to use non-stick glue because your hamster may nibble on the sticks and inadvertently eat some of the glue. You would not want your hamster to get sick from eating a part of his toy.
Allow the glue to dry completely.
1-4. Place the ladder in the cage.
You can get creative with where you place the ladder in the cage.
Set the ladder on the bottom of the cage and have it leading up to another toy.
The ladder could also be used as a bridge between toys such as cardboard boxes or milk cartons.
2. Making Tunnels
2-1. Gather together the materials you will need to make a tunnel.
You will need several empty toilet paper tubes, bedding, some small cardboard boxes, and a cutting instrument (knife, scissors, box cutter).Make a Fun Hamster Tube Town
Instead of cardboard boxes, you could also use shoe boxes, milk cartons, or empty boxes of tea.
Because these boxes are not transparent, you will not be able to easily see your hamster once he's inside the tunnel. Even if you can't see him, trust that he's having fun in there!
2-2. Cut circular holes in the cardboard boxes.
These holes will be what the toiler paper tubes go through. To make sure that the holes you cut are the correct size, it may be helpful to first trace the outline of the tube onto the box.Make a Fun Hamster Tube Town
Cut the holes in different parts of the cardboard boxes to give your hamster more options when entering and exiting the tunnel.
2-3. Insert the toilet paper tubes into the holes.
If the tubes do not fit easily into the holes, make the holes a little bit bigger. Forcing the tubes into the holes could distort their shape, making it difficult for your hamster to walk through them.
Use non-toxic glue to secure the tubes in the holes.
2-4. Cover the tunnel with bedding.
This will create a little bit of extra work and challenge for your hamster to play in the tunnel.
Even though the tunnel will be covered with bedding, leave an open end where your hamster can gain easy access to it.
3. Making a Two-Story Hamster House
3-1. Gather the materials that you will need.
To make a two-story hamster house, you will need two empty tissue boxes, a pair of scissors, a ruler, non-toxic glue, several empty toilet paper tubes, and several small pieces of cloth.
Square tissue boxes will work better than rectangular boxes to make the house.
3-2. Use scissors to cut away the plastic opening of the tissue boxes.
Removing the plastic will make it easier for your hamster to go through the openings.
3-3. Stack the boxes on top of each other and glue them together.
Stacking the boxes on top of each other will create the upper and lower levels of the house.
Stack the boxes so that the top opening of each box is facing to the right or to the left.
The openings should not be on the same side of the house.
3-4. Use a ruler to measure the distance from the top opening to the floor.
Measuring this distance will allow you to know what length of tube you will need to create a walkway up to the upper level.
3-5. Create a walkway using the toilet paper tubes.
You may need to place several toilet paper tubes within one another to make a long enough walkway from the lower to upper level.
Use non-toxic glue to attach the tubes to each other, if necessary.
Use non-toxic glue to attach cloth to the inside of the walkway. The cloth will give your hamster extra traction so that he can easily walk up and down the tube.
Do not make the incline so steep that your hamster will have trouble walking up or down the tube.
3-6. Secure the walkway to the opening of the second floor box.
Use non-toxic glue, rather than tape, to attach the walkway to the second floor box. Securing the walkway will ensure that it does not move when the hamster walks up or down the tube.
If the opening is rounded, use scissors cut the bottom of the opening into a straight line.
4. Making a Maze
4-1. Gather a handful of empty toilet paper tubes.
The more complicated you want to make the maze, the more tubes you will need.
4-2. Place the tubes within one another.
In order to maintain the shape of the tubes, be careful not to force them to fit into each other.
4-3. Use non-toxic glue to attach the tubes to each other.
Hamsters will nibble at the cardboard, so you want to make sure that the type of glue you use will not make them sick.
4-4. Place the rows of tubes in different directions in the cage.
This will create the shape of the maze. The more creative you are with the directions of the tube, the more challenging the maze will be for your hamster.
If you choose to place the maze outside of your hamster's cage, closely supervise your hamster so that he does not escape or injure himself.
Other household materials that you can use to create a maze include empty shoe boxes, cylindrical oatmeal boxes, and wrapping paper tubes.
4-5. Place a treat at the end of the maze.
The scent of the maze will encourage them to move even faster through it to get to the treat.
5. Making an Obstacle Course
5-1. Gather together items to make an obstacle course.
Just about anything can be used to make an obstacle course, including paper cups, toilet paper tubes, small toy cars, and building blocks.
Be aware that small toy cars have paint on them, which could make your hamster sick if he eats the paint. Watch him closely and remove the cars if you see him to start to nibble on them.
5-2. Set up the materials in a large open area.
You could use an open area of your floor that outside of your hamster's cage. You could also use your bathtub or a large cardboard box.
If you use your bathtub, line the bathtub with a towel. The towel will give your hamster more traction as he moves through the obstacle course.
5-3. Place treats throughout the obstacle course.
The scent of the treat will motivate your hamster to move even faster through the obstacle course.
5-4. Keep a close eye on your hamster.
You will want to make sure that he does not eat any part of the obstacle course that could make him sick.
Tips
Be creative when you make your hamster's toys! However, if your hamster doesn't seem interested with them, continue to use your imagination to create a toy that you know your hamster will love.
Hide your hamster's toys under the bedding. Hamster like to burrow, so hiding the toys will encourage your hamster to burrow.
If you want to pick up a toy, always make sure that your hamster is not on the inside or outside of the toy. This will prevent the hamster from falling from the toy and injuring itself.
|
{
"create_time": "20230517 10:59:03",
"回答明细": "{\"回答\": \"1. Making a Ladder\\n1-1. Gather together several popsicle sticks.\\nThe number of popsicle sticks that you will need will depend on how tall you want to make the ladder.\\n1-2. Rinse off the popsicle sticks to remove food residue.\\nThe stickiness of food residue could make it difficult for your hamster to walk on the ladder.\\nAllow the popsicle sticks to dry completely.\\n1-3. Glue the popsicle sticks together using non-toxic glue.\\nIt is important to use non-stick glue because your hamster may nibble on the sticks and inadvertently eat some of the glue. You would not want your hamster to get sick from eating a part of his toy.\\nAllow the glue to dry completely.\\n1-4. Place the ladder in the cage.\\nYou can get creative with where you place the ladder in the cage.\\nSet the ladder on the bottom of the cage and have it leading up to another toy.\\nThe ladder could also be used as a bridge between toys such as cardboard boxes or milk cartons.\\n2. Making Tunnels\\n2-1. Gather together the materials you will need to make a tunnel.\\nYou will need several empty toilet paper tubes, bedding, some small cardboard boxes, and a cutting instrument (knife, scissors, box cutter).Make a Fun Hamster Tube Town\\nInstead of cardboard boxes, you could also use shoe boxes, milk cartons, or empty boxes of tea.\\nBecause these boxes are not transparent, you will not be able to easily see your hamster once he's inside the tunnel. Even if you can't see him, trust that he's having fun in there!\\n2-2. Cut circular holes in the cardboard boxes.\\nThese holes will be what the toiler paper tubes go through. To make sure that the holes you cut are the correct size, it may be helpful to first trace the outline of the tube onto the box.Make a Fun Hamster Tube Town\\nCut the holes in different parts of the cardboard boxes to give your hamster more options when entering and exiting the tunnel.\\n2-3. Insert the toilet paper tubes into the holes.\\nIf the tubes do not fit easily into the holes, make the holes a little bit bigger. Forcing the tubes into the holes could distort their shape, making it difficult for your hamster to walk through them.\\nUse non-toxic glue to secure the tubes in the holes.\\n2-4. Cover the tunnel with bedding.\\nThis will create a little bit of extra work and challenge for your hamster to play in the tunnel.\\nEven though the tunnel will be covered with bedding, leave an open end where your hamster can gain easy access to it.\\n3. Making a Two-Story Hamster House\\n3-1. Gather the materials that you will need.\\nTo make a two-story hamster house, you will need two empty tissue boxes, a pair of scissors, a ruler, non-toxic glue, several empty toilet paper tubes, and several small pieces of cloth.\\nSquare tissue boxes will work better than rectangular boxes to make the house.\\n3-2. Use scissors to cut away the plastic opening of the tissue boxes.\\nRemoving the plastic will make it easier for your hamster to go through the openings.\\n3-3. Stack the boxes on top of each other and glue them together.\\nStacking the boxes on top of each other will create the upper and lower levels of the house.\\nStack the boxes so that the top opening of each box is facing to the right or to the left.\\nThe openings should not be on the same side of the house.\\n3-4. Use a ruler to measure the distance from the top opening to the floor.\\nMeasuring this distance will allow you to know what length of tube you will need to create a walkway up to the upper level.\\n3-5. Create a walkway using the toilet paper tubes.\\nYou may need to place several toilet paper tubes within one another to make a long enough walkway from the lower to upper level.\\nUse non-toxic glue to attach the tubes to each other, if necessary.\\nUse non-toxic glue to attach cloth to the inside of the walkway. The cloth will give your hamster extra traction so that he can easily walk up and down the tube.\\nDo not make the incline so steep that your hamster will have trouble walking up or down the tube.\\n3-6. Secure the walkway to the opening of the second floor box.\\nUse non-toxic glue, rather than tape, to attach the walkway to the second floor box. Securing the walkway will ensure that it does not move when the hamster walks up or down the tube.\\nIf the opening is rounded, use scissors cut the bottom of the opening into a straight line.\\n4. Making a Maze\\n4-1. Gather a handful of empty toilet paper tubes.\\nThe more complicated you want to make the maze, the more tubes you will need.\\n4-2. Place the tubes within one another.\\nIn order to maintain the shape of the tubes, be careful not to force them to fit into each other.\\n4-3. Use non-toxic glue to attach the tubes to each other.\\nHamsters will nibble at the cardboard, so you want to make sure that the type of glue you use will not make them sick.\\n4-4. Place the rows of tubes in different directions in the cage.\\nThis will create the shape of the maze. The more creative you are with the directions of the tube, the more challenging the maze will be for your hamster.\\nIf you choose to place the maze outside of your hamster's cage, closely supervise your hamster so that he does not escape or injure himself.\\nOther household materials that you can use to create a maze include empty shoe boxes, cylindrical oatmeal boxes, and wrapping paper tubes.\\n4-5. Place a treat at the end of the maze.\\nThe scent of the maze will encourage them to move even faster through it to get to the treat.\\n5. Making an Obstacle Course\\n5-1. Gather together items to make an obstacle course.\\nJust about anything can be used to make an obstacle course, including paper cups, toilet paper tubes, small toy cars, and building blocks.\\nBe aware that small toy cars have paint on them, which could make your hamster sick if he eats the paint. Watch him closely and remove the cars if you see him to start to nibble on them.\\n5-2. Set up the materials in a large open area.\\nYou could use an open area of your floor that outside of your hamster's cage. You could also use your bathtub or a large cardboard box.\\nIf you use your bathtub, line the bathtub with a towel. The towel will give your hamster more traction as he moves through the obstacle course.\\n5-3. Place treats throughout the obstacle course.\\nThe scent of the treat will motivate your hamster to move even faster through the obstacle course.\\n5-4. Keep a close eye on your hamster.\\nYou will want to make sure that he does not eat any part of the obstacle course that could make him sick.\\nTips\\nBe creative when you make your hamster's toys! However, if your hamster doesn't seem interested with them, continue to use your imagination to create a toy that you know your hamster will love.\\nHide your hamster's toys under the bedding. Hamster like to burrow, so hiding the toys will encourage your hamster to burrow.\\nIf you want to pick up a toy, always make sure that your hamster is not on the inside or outside of the toy. This will prevent the hamster from falling from the toy and injuring itself.\\n\", \"简要回答\": \"Hamsters are fun pets and are easy to care of. Just like other pets, hamsters need to have toys that will keep them busy and active. Don't rush to the pet store, though; you can make toys yourself for little to no cost using common household items. Not only will have you have fun making the toys, your hamster will have fun playing with them!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Making a Ladder\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather together several popsicle sticks.\", \"描述\": \"The number of popsicle sticks that you will need will depend on how tall you want to make the ladder.\"}, {\"编号\": 2, \"标题\": \"Rinse off the popsicle sticks to remove food residue.\", \"描述\": \"The stickiness of food residue could make it difficult for your hamster to walk on the ladder.\\nAllow the popsicle sticks to dry completely.\"}, {\"编号\": 3, \"标题\": \"Glue the popsicle sticks together using non-toxic glue.\", \"描述\": \"It is important to use non-stick glue because your hamster may nibble on the sticks and inadvertently eat some of the glue. You would not want your hamster to get sick from eating a part of his toy.\\nAllow the glue to dry completely.\"}, {\"编号\": 4, \"标题\": \"Place the ladder in the cage.\", \"描述\": \"You can get creative with where you place the ladder in the cage.\\nSet the ladder on the bottom of the cage and have it leading up to another toy.\\nThe ladder could also be used as a bridge between toys such as cardboard boxes or milk cartons.\"}]}, {\"编号\": 2, \"标题\": \"Making Tunnels\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather together the materials you will need to make a tunnel.\", \"描述\": \"You will need several empty toilet paper tubes, bedding, some small cardboard boxes, and a cutting instrument (knife, scissors, box cutter).Make a Fun Hamster Tube Town\\nInstead of cardboard boxes, you could also use shoe boxes, milk cartons, or empty boxes of tea.\\nBecause these boxes are not transparent, you will not be able to easily see your hamster once he's inside the tunnel. Even if you can't see him, trust that he's having fun in there!\"}, {\"编号\": 2, \"标题\": \"Cut circular holes in the cardboard boxes.\", \"描述\": \"These holes will be what the toiler paper tubes go through. To make sure that the holes you cut are the correct size, it may be helpful to first trace the outline of the tube onto the box.Make a Fun Hamster Tube Town\\nCut the holes in different parts of the cardboard boxes to give your hamster more options when entering and exiting the tunnel.\"}, {\"编号\": 3, \"标题\": \"Insert the toilet paper tubes into the holes.\", \"描述\": \"If the tubes do not fit easily into the holes, make the holes a little bit bigger. Forcing the tubes into the holes could distort their shape, making it difficult for your hamster to walk through them.\\nUse non-toxic glue to secure the tubes in the holes.\"}, {\"编号\": 4, \"标题\": \"Cover the tunnel with bedding.\", \"描述\": \"This will create a little bit of extra work and challenge for your hamster to play in the tunnel.\\nEven though the tunnel will be covered with bedding, leave an open end where your hamster can gain easy access to it.\"}]}, {\"编号\": 3, \"标题\": \"Making a Two-Story Hamster House\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather the materials that you will need.\", \"描述\": \"To make a two-story hamster house, you will need two empty tissue boxes, a pair of scissors, a ruler, non-toxic glue, several empty toilet paper tubes, and several small pieces of cloth.\\nSquare tissue boxes will work better than rectangular boxes to make the house.\"}, {\"编号\": 2, \"标题\": \"Use scissors to cut away the plastic opening of the tissue boxes.\", \"描述\": \"Removing the plastic will make it easier for your hamster to go through the openings.\"}, {\"编号\": 3, \"标题\": \"Stack the boxes on top of each other and glue them together.\", \"描述\": \"Stacking the boxes on top of each other will create the upper and lower levels of the house.\\nStack the boxes so that the top opening of each box is facing to the right or to the left.\\nThe openings should not be on the same side of the house.\"}, {\"编号\": 4, \"标题\": \"Use a ruler to measure the distance from the top opening to the floor.\", \"描述\": \"Measuring this distance will allow you to know what length of tube you will need to create a walkway up to the upper level.\"}, {\"编号\": 5, \"标题\": \"Create a walkway using the toilet paper tubes.\", \"描述\": \"You may need to place several toilet paper tubes within one another to make a long enough walkway from the lower to upper level.\\nUse non-toxic glue to attach the tubes to each other, if necessary.\\nUse non-toxic glue to attach cloth to the inside of the walkway. The cloth will give your hamster extra traction so that he can easily walk up and down the tube.\\nDo not make the incline so steep that your hamster will have trouble walking up or down the tube.\"}, {\"编号\": 6, \"标题\": \"Secure the walkway to the opening of the second floor box.\", \"描述\": \"Use non-toxic glue, rather than tape, to attach the walkway to the second floor box. Securing the walkway will ensure that it does not move when the hamster walks up or down the tube.\\nIf the opening is rounded, use scissors cut the bottom of the opening into a straight line.\"}]}, {\"编号\": 4, \"标题\": \"Making a Maze\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather a handful of empty toilet paper tubes.\", \"描述\": \"The more complicated you want to make the maze, the more tubes you will need.\"}, {\"编号\": 2, \"标题\": \"Place the tubes within one another.\", \"描述\": \"In order to maintain the shape of the tubes, be careful not to force them to fit into each other.\"}, {\"编号\": 3, \"标题\": \"Use non-toxic glue to attach the tubes to each other.\", \"描述\": \"Hamsters will nibble at the cardboard, so you want to make sure that the type of glue you use will not make them sick.\"}, {\"编号\": 4, \"标题\": \"Place the rows of tubes in different directions in the cage.\", \"描述\": \"This will create the shape of the maze. The more creative you are with the directions of the tube, the more challenging the maze will be for your hamster.\\nIf you choose to place the maze outside of your hamster's cage, closely supervise your hamster so that he does not escape or injure himself.\\nOther household materials that you can use to create a maze include empty shoe boxes, cylindrical oatmeal boxes, and wrapping paper tubes.\"}, {\"编号\": 5, \"标题\": \"Place a treat at the end of the maze.\", \"描述\": \"The scent of the maze will encourage them to move even faster through it to get to the treat.\"}]}, {\"编号\": 5, \"标题\": \"Making an Obstacle Course\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather together items to make an obstacle course.\", \"描述\": \"Just about anything can be used to make an obstacle course, including paper cups, toilet paper tubes, small toy cars, and building blocks.\\nBe aware that small toy cars have paint on them, which could make your hamster sick if he eats the paint. Watch him closely and remove the cars if you see him to start to nibble on them.\"}, {\"编号\": 2, \"标题\": \"Set up the materials in a large open area.\", \"描述\": \"You could use an open area of your floor that outside of your hamster's cage. You could also use your bathtub or a large cardboard box.\\nIf you use your bathtub, line the bathtub with a towel. The towel will give your hamster more traction as he moves through the obstacle course.\"}, {\"编号\": 3, \"标题\": \"Place treats throughout the obstacle course.\", \"描述\": \"The scent of the treat will motivate your hamster to move even faster through the obstacle course.\"}, {\"编号\": 4, \"标题\": \"Keep a close eye on your hamster.\", \"描述\": \"You will want to make sure that he does not eat any part of the obstacle course that could make him sick.\"}], \"小提示\": [\"Be creative when you make your hamster's toys! However, if your hamster doesn't seem interested with them, continue to use your imagination to create a toy that you know your hamster will love.\\n\", \"Hide your hamster's toys under the bedding. Hamster like to burrow, so hiding the toys will encourage your hamster to burrow.\\n\", \"If you want to pick up a toy, always make sure that your hamster is not on the inside or outside of the toy. This will prevent the hamster from falling from the toy and injuring itself.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,120 |
How to Build Hamstrings
|
1. Doing Body Weight Exercises
1-1. Perform bridges.
Lie down on your exercise mat with your knees bent in front of you and your arms straight at your sides. Place your palms and the soles of your feet flat on the floor. Dig your feet into the floor, lifting your hips up toward the ceiling and squeezing your glutes. Then, slowly lower yourself down to your starting position. Keep your back straight throughout the exercise.
Once the exercise becomes easy, you can make it more challenging by lifting one leg off the floor. Hold your leg straight out in front of you while you perform the bridges.
Complete 12-15 reps for 1-3 sets.
1-2. Execute single leg bench hip thrusts on each side.
Sit in front of a weight bench facing away from it with your upper back against the bench. Place your feet shoulder-width apart in front of your body, with your knees bent. Lift one leg off the floor so that the other leg will do all the work. Using the leg that's still on the floor, lift yourself off the floor slowly, keeping your back straight. Continue to rise off the floor until your upper back is resting on the top of the bench in a bridge position. Tighten your glutes for 2 seconds, then return to your starting position.
You can stretch your arms out on the bench for stability during this exercise. As an alternative, you can hold your arms at your sides. However, your leg should be doing the work to lift you.
Do 1-3 sets of 10-12 reps for each leg.
1-3. Perform glute hamstring raises.
Kneel on the floor in an upright position, as though you are standing on your knees. Place the heels of your feet under an immovable object that will keep them down. Tighten your hamstrings and press your heels against the immovable object. Place your hands out in front of you to catch yourself, then slowly bend forward at your knees, using your tightened hamstrings to control your motion. Go all the way down to the floor until you are in a pushup position, then use your arms and hamstrings to lift yourself back up to the starting position.
Perform 6 reps of this exercise for 1-3 sets, depending on your experience level.
The best place to secure your heels is between the rollers on a weight bench. If you don’t have a weight bench, you can ask a partner to help you, or you can place your feet under the edge of your bed.
1-4. Do hamstring curls
Loop one end of your resistance tubing around the ankle of the leg you’re working. Step on the other end of the tubing with your other foot. Then, stand with your feet shoulder-width apart and knees slightly bent. Bend the leg you’re working at the knee, flexing it behind your back toward your buttocks. Raise your foot as close to your buttocks as possible, then return to your starting position.
Perform 1-3 sets of 12-15 reps for each leg.
To create more tension, decrease the length of the resistance tubing between your feet or get a higher tension tube. When you first start, use the entire length of a 3 feet (0.91 m) long resistance band with a light tension. Once this doesn't feel challenging, decrease the length by 3 inches (7.6 cm) by moving your foot down the length of the band. Continue to decrease the length of your band until the band is too short for use. Then, switch to a band labeled as medium or heavy tension.
2. Using Weights
2-1. Lift the heaviest weights
This helps you build mass quicker. How much weight is considered “heavy” depends on the person, including experience level and sex. Start with lighter weights as you perfect your form, then increase how much you lift in small increments.
For example, you might start out lifting just the bar if using a barbell or 9 to 15 pounds (4.1 to 6.8 kg) on each side if you're using dumbbells. However, you should increase this weight by 2 to 5 pounds (0.91 to 2.27 kg) on each side as soon as your sets become easy. Continue to increase how much weight you’re lifting until you’ve reached a weight that remains challenging for you.
2-2. Do bench hip thrusts.
Sit on the floor in front of your bench with your knees bent in front of you. Hold a barbell across your hips. Dig your feet into the floor, pushing your hips up off the floor with the barbell over your hips. Once your body is in a bridge position, squeeze your glutes for 2 seconds, then release. Slowly lower your hips to the starting position.
Complete 6-8 reps for 1-3 sets.
At first, it’s best to do this without any weight to make sure your form is correct.
If you don’t have a barbell, you can use dumbbells, a kettlebell, or any heavy object you have around the house, like a sack of potatoes.
2-3. Execute weighted hamstring curls.
Lie on a weight bench on your stomach with your upper ankles positioned under the foam rollers on the bench's leg bar. Tighten your hamstrings, then slowly bend your knees and bring your feet up toward the ceiling, lifting the leg bar up off the bench. Stop when your knees are at a 90-degree angle. Slowly lower the bar back to the starting position.
Repeat this exercise 6-8 times for 1-3 sets.
If you don't have access to a bench that allows you to do leg lifts, do the exercise on the floor with ankle weights. Lie on your stomach with your legs stretched out while wearing your ankle weights. Slowly bend your knees into a 90-degree angle, then lower your feet back to the floor.
2-4. Perform Romanian deadlifts
Stand with your feet shoulder-width apart and a barbell stationed directly in front of you. Hinge forward at your waist in a forward bend, keeping your legs straight with slightly bent knees. Grasp the barbell with your arms shoulder-width apart. Stand, pulling the barbell up your body, stopping once the barbell reaches your thighs. Slowly lower the barbell down toward the floor to complete the rep.
Repeat the lift 6-8 times per set for 1-3 sets, depending on experience level.
Lift the heaviest weights you can safely lift with proper form.
You can also use dumbbells or a kettlebell. If you’re using dumbbells, place one on each side of your body.
2-5. Do box squats
Hold a heavy barbell or dumbbells at your shoulders, keeping your arms and upper back engaged. Stand in front of a bench or stabilized chair with your feet spread slightly more than shoulder-width apart and your toes pointed out. Bend your knees and slowly lower your body down toward the bench or chair, keeping your back straight and your muscles tightened. Sit down on the bench or chair for 1-2 seconds, then slowly lift yourself up to a standing position.
Do 6-8 reps for 1-3 sets.
3. Eating a Proper Diet
3-1. Eat a meal with protein, carbs, and fat 2-3 hours before your workout.
Protein is commonly recognized for its importance in building muscles, but carbs and fats are also necessary! The meal you eat closest to your workout should contain all three macronutrients. This will fuel your body to power it through your workout, and then help it recover.
Healthy sources of protein include fish, eggs, dairy, lentils, beans, soy, and lean meats, such as chicken and turkey.
For carbs, you can eat fresh produce, beans, lentils, and whole grains.
Sources of healthy fats include nuts, seeds, olive oil, and avocados.
For example, your meal could include a big salad topped with nuts and dressing, a serving of tuna fish, and a banana.
3-2. Consume 1.6 to 1.8 grams of protein for each kilogram of body weight.
This ensures your body has enough protein to build muscle. Eat your protein in 20-30 gram servings at meals and snacks for optimal absorption into your body. Right after your workout, eat or drink protein as part of your recovery.
For instance, a 170 lb (77 kg) person would determine their protein needs like this:
170 lbs X .45 = 77 kg
77 X 1.6 = 123.2
77 X 1.8 = 138.6
After rounding, the protein range is 123-139 grams per day.
If you use an online calculator to convert pounds to kilograms, you can skip the first calculation in the example above.
As an example menu, you might eat eggs at breakfast, tuna at lunch, a protein shake after your workout, a chicken breast for dinner, and a Greek yogurt for an evening snack.
3-3. Eat 20 grams of protein with carbs after workouts to rebuild muscles.
During your workout, you tear down your muscles. Protein helps your body rebuild your muscles, improving your strength and mass. Additionally, eating your protein with carbs helps you recover faster. Here are some snack ideas:
Apples and peanut butter
Greek yogurt
String cheese and carrots
Cottage cheese and red bell pepper slices
Tuna fish salad on crackers
Protein shake
3-4. Drink about 1 liter (4.2 c) of water for every 1,000 calories you burn.
You need extra water when building muscle because your body needs to be able to recover from your workouts. Don’t let yourself get dehydrated!
For example, if you burn about 3,000 calories per day, you’d drink 3 liters (13 c) a day.
You can estimate the number of calories you burn by using an online calculator to estimate the number of calories you burn each day as part of your basal metabolic rate (BMR), which is how many calories you burn a day at rest. Then, add your BMR to the number of calories you burned through exercise.
You can estimate your calories burned through exercise by using an online calculator or using a heart rate monitor. Some heart rate monitors will estimate your calorie expenditure for the entire day. If you have a heart rate monitor or Fitbit that does this, you can use the calorie estimate it provides.
3-5. Drink tea daily to preserve muscle mass.
Tea contains micronutrients called polyphenols, which are packed with antioxidants. These antioxidants help combat oxidative stress and inflammation in your body, both of which can contribute to muscle breakdown over time. By drinking tea every day, you can preserve your muscle mass.
It doesn’t matter which type of tea you drink. It could be black, white, green, oolong, or herbal.
You only need to drink one cup of tea each day to see benefits, but drinking more isn’t harmful.
Tips
Remember you should only do your strength training routine 2-3 days a week, and don’t work the same muscle groups 2 days in a row.
Be patient with your progress. It takes a long time to build up your strength and mass, but your hard work will pay off!
In between strength training workouts, do your favorite cardio exercises, such as walking, jogging, or dance aerobics.
Warnings
Good form is very important, as you can easily get injured while exercising. Make sure your form is good before you add weights to your workout.
Ask someone to spot you when you’re lifting heavy weights to lower your risk of injury.
|
{
"create_time": "20230517 10:59:03",
"回答明细": "{\"回答\": \"1. Doing Body Weight Exercises\\n1-1. Perform bridges.\\nLie down on your exercise mat with your knees bent in front of you and your arms straight at your sides. Place your palms and the soles of your feet flat on the floor. Dig your feet into the floor, lifting your hips up toward the ceiling and squeezing your glutes. Then, slowly lower yourself down to your starting position. Keep your back straight throughout the exercise.\\nOnce the exercise becomes easy, you can make it more challenging by lifting one leg off the floor. Hold your leg straight out in front of you while you perform the bridges.\\nComplete 12-15 reps for 1-3 sets.\\n1-2. Execute single leg bench hip thrusts on each side.\\nSit in front of a weight bench facing away from it with your upper back against the bench. Place your feet shoulder-width apart in front of your body, with your knees bent. Lift one leg off the floor so that the other leg will do all the work. Using the leg that's still on the floor, lift yourself off the floor slowly, keeping your back straight. Continue to rise off the floor until your upper back is resting on the top of the bench in a bridge position. Tighten your glutes for 2 seconds, then return to your starting position.\\nYou can stretch your arms out on the bench for stability during this exercise. As an alternative, you can hold your arms at your sides. However, your leg should be doing the work to lift you.\\nDo 1-3 sets of 10-12 reps for each leg.\\n1-3. Perform glute hamstring raises.\\nKneel on the floor in an upright position, as though you are standing on your knees. Place the heels of your feet under an immovable object that will keep them down. Tighten your hamstrings and press your heels against the immovable object. Place your hands out in front of you to catch yourself, then slowly bend forward at your knees, using your tightened hamstrings to control your motion. Go all the way down to the floor until you are in a pushup position, then use your arms and hamstrings to lift yourself back up to the starting position.\\nPerform 6 reps of this exercise for 1-3 sets, depending on your experience level.\\nThe best place to secure your heels is between the rollers on a weight bench. If you don’t have a weight bench, you can ask a partner to help you, or you can place your feet under the edge of your bed.\\n1-4. Do hamstring curls\\nLoop one end of your resistance tubing around the ankle of the leg you’re working. Step on the other end of the tubing with your other foot. Then, stand with your feet shoulder-width apart and knees slightly bent. Bend the leg you’re working at the knee, flexing it behind your back toward your buttocks. Raise your foot as close to your buttocks as possible, then return to your starting position.\\nPerform 1-3 sets of 12-15 reps for each leg.\\nTo create more tension, decrease the length of the resistance tubing between your feet or get a higher tension tube. When you first start, use the entire length of a 3 feet (0.91 m) long resistance band with a light tension. Once this doesn't feel challenging, decrease the length by 3 inches (7.6 cm) by moving your foot down the length of the band. Continue to decrease the length of your band until the band is too short for use. Then, switch to a band labeled as medium or heavy tension.\\n2. Using Weights\\n2-1. Lift the heaviest weights\\nThis helps you build mass quicker. How much weight is considered “heavy” depends on the person, including experience level and sex. Start with lighter weights as you perfect your form, then increase how much you lift in small increments.\\nFor example, you might start out lifting just the bar if using a barbell or 9 to 15 pounds (4.1 to 6.8 kg) on each side if you're using dumbbells. However, you should increase this weight by 2 to 5 pounds (0.91 to 2.27 kg) on each side as soon as your sets become easy. Continue to increase how much weight you’re lifting until you’ve reached a weight that remains challenging for you.\\n2-2. Do bench hip thrusts.\\nSit on the floor in front of your bench with your knees bent in front of you. Hold a barbell across your hips. Dig your feet into the floor, pushing your hips up off the floor with the barbell over your hips. Once your body is in a bridge position, squeeze your glutes for 2 seconds, then release. Slowly lower your hips to the starting position.\\nComplete 6-8 reps for 1-3 sets.\\nAt first, it’s best to do this without any weight to make sure your form is correct.\\nIf you don’t have a barbell, you can use dumbbells, a kettlebell, or any heavy object you have around the house, like a sack of potatoes.\\n2-3. Execute weighted hamstring curls.\\nLie on a weight bench on your stomach with your upper ankles positioned under the foam rollers on the bench's leg bar. Tighten your hamstrings, then slowly bend your knees and bring your feet up toward the ceiling, lifting the leg bar up off the bench. Stop when your knees are at a 90-degree angle. Slowly lower the bar back to the starting position.\\nRepeat this exercise 6-8 times for 1-3 sets.\\nIf you don't have access to a bench that allows you to do leg lifts, do the exercise on the floor with ankle weights. Lie on your stomach with your legs stretched out while wearing your ankle weights. Slowly bend your knees into a 90-degree angle, then lower your feet back to the floor.\\n2-4. Perform Romanian deadlifts\\nStand with your feet shoulder-width apart and a barbell stationed directly in front of you. Hinge forward at your waist in a forward bend, keeping your legs straight with slightly bent knees. Grasp the barbell with your arms shoulder-width apart. Stand, pulling the barbell up your body, stopping once the barbell reaches your thighs. Slowly lower the barbell down toward the floor to complete the rep.\\nRepeat the lift 6-8 times per set for 1-3 sets, depending on experience level.\\nLift the heaviest weights you can safely lift with proper form.\\nYou can also use dumbbells or a kettlebell. If you’re using dumbbells, place one on each side of your body.\\n2-5. Do box squats\\nHold a heavy barbell or dumbbells at your shoulders, keeping your arms and upper back engaged. Stand in front of a bench or stabilized chair with your feet spread slightly more than shoulder-width apart and your toes pointed out. Bend your knees and slowly lower your body down toward the bench or chair, keeping your back straight and your muscles tightened. Sit down on the bench or chair for 1-2 seconds, then slowly lift yourself up to a standing position.\\nDo 6-8 reps for 1-3 sets.\\n3. Eating a Proper Diet\\n3-1. Eat a meal with protein, carbs, and fat 2-3 hours before your workout.\\nProtein is commonly recognized for its importance in building muscles, but carbs and fats are also necessary! The meal you eat closest to your workout should contain all three macronutrients. This will fuel your body to power it through your workout, and then help it recover.\\nHealthy sources of protein include fish, eggs, dairy, lentils, beans, soy, and lean meats, such as chicken and turkey.\\nFor carbs, you can eat fresh produce, beans, lentils, and whole grains.\\nSources of healthy fats include nuts, seeds, olive oil, and avocados.\\nFor example, your meal could include a big salad topped with nuts and dressing, a serving of tuna fish, and a banana.\\n3-2. Consume 1.6 to 1.8 grams of protein for each kilogram of body weight.\\nThis ensures your body has enough protein to build muscle. Eat your protein in 20-30 gram servings at meals and snacks for optimal absorption into your body. Right after your workout, eat or drink protein as part of your recovery.\\nFor instance, a 170 lb (77 kg) person would determine their protein needs like this:\\n170 lbs X .45 = 77 kg\\n77 X 1.6 = 123.2\\n77 X 1.8 = 138.6\\nAfter rounding, the protein range is 123-139 grams per day.\\n\\nIf you use an online calculator to convert pounds to kilograms, you can skip the first calculation in the example above.\\nAs an example menu, you might eat eggs at breakfast, tuna at lunch, a protein shake after your workout, a chicken breast for dinner, and a Greek yogurt for an evening snack.\\n3-3. Eat 20 grams of protein with carbs after workouts to rebuild muscles.\\nDuring your workout, you tear down your muscles. Protein helps your body rebuild your muscles, improving your strength and mass. Additionally, eating your protein with carbs helps you recover faster. Here are some snack ideas:\\nApples and peanut butter\\nGreek yogurt\\nString cheese and carrots\\nCottage cheese and red bell pepper slices\\nTuna fish salad on crackers\\nProtein shake\\n3-4. Drink about 1 liter (4.2 c) of water for every 1,000 calories you burn.\\nYou need extra water when building muscle because your body needs to be able to recover from your workouts. Don’t let yourself get dehydrated!\\nFor example, if you burn about 3,000 calories per day, you’d drink 3 liters (13 c) a day.\\nYou can estimate the number of calories you burn by using an online calculator to estimate the number of calories you burn each day as part of your basal metabolic rate (BMR), which is how many calories you burn a day at rest. Then, add your BMR to the number of calories you burned through exercise.\\nYou can estimate your calories burned through exercise by using an online calculator or using a heart rate monitor. Some heart rate monitors will estimate your calorie expenditure for the entire day. If you have a heart rate monitor or Fitbit that does this, you can use the calorie estimate it provides.\\n3-5. Drink tea daily to preserve muscle mass.\\nTea contains micronutrients called polyphenols, which are packed with antioxidants. These antioxidants help combat oxidative stress and inflammation in your body, both of which can contribute to muscle breakdown over time. By drinking tea every day, you can preserve your muscle mass.\\nIt doesn’t matter which type of tea you drink. It could be black, white, green, oolong, or herbal.\\nYou only need to drink one cup of tea each day to see benefits, but drinking more isn’t harmful.\\nTips\\nRemember you should only do your strength training routine 2-3 days a week, and don’t work the same muscle groups 2 days in a row.\\nBe patient with your progress. It takes a long time to build up your strength and mass, but your hard work will pay off!\\nIn between strength training workouts, do your favorite cardio exercises, such as walking, jogging, or dance aerobics.\\nWarnings\\nGood form is very important, as you can easily get injured while exercising. Make sure your form is good before you add weights to your workout.\\nAsk someone to spot you when you’re lifting heavy weights to lower your risk of injury.\\n\", \"简要回答\": \"Your hamstrings are the muscles in the back of your upper legs, which help your knees bend and your legs move back and forth. You can build your hamstrings by doing exercises that target them, incorporating your own body weight or heavy weights to challenge the muscles. By strength training 2-3 alternating days a week and eating a nutritious diet, you'll be on your way to strong, well-defined hamstrings.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Doing Body Weight Exercises\", \"步骤\": [{\"编号\": 1, \"标题\": \"Perform bridges.\", \"描述\": \"Lie down on your exercise mat with your knees bent in front of you and your arms straight at your sides. Place your palms and the soles of your feet flat on the floor. Dig your feet into the floor, lifting your hips up toward the ceiling and squeezing your glutes. Then, slowly lower yourself down to your starting position. Keep your back straight throughout the exercise.\\nOnce the exercise becomes easy, you can make it more challenging by lifting one leg off the floor. Hold your leg straight out in front of you while you perform the bridges.\\nComplete 12-15 reps for 1-3 sets.\"}, {\"编号\": 2, \"标题\": \"Execute single leg bench hip thrusts on each side.\", \"描述\": \"Sit in front of a weight bench facing away from it with your upper back against the bench. Place your feet shoulder-width apart in front of your body, with your knees bent. Lift one leg off the floor so that the other leg will do all the work. Using the leg that's still on the floor, lift yourself off the floor slowly, keeping your back straight. Continue to rise off the floor until your upper back is resting on the top of the bench in a bridge position. Tighten your glutes for 2 seconds, then return to your starting position.\\nYou can stretch your arms out on the bench for stability during this exercise. As an alternative, you can hold your arms at your sides. However, your leg should be doing the work to lift you.\\nDo 1-3 sets of 10-12 reps for each leg.\"}, {\"编号\": 3, \"标题\": \"Perform glute hamstring raises.\", \"描述\": \"Kneel on the floor in an upright position, as though you are standing on your knees. Place the heels of your feet under an immovable object that will keep them down. Tighten your hamstrings and press your heels against the immovable object. Place your hands out in front of you to catch yourself, then slowly bend forward at your knees, using your tightened hamstrings to control your motion. Go all the way down to the floor until you are in a pushup position, then use your arms and hamstrings to lift yourself back up to the starting position.\\nPerform 6 reps of this exercise for 1-3 sets, depending on your experience level.\\nThe best place to secure your heels is between the rollers on a weight bench. If you don’t have a weight bench, you can ask a partner to help you, or you can place your feet under the edge of your bed.\"}, {\"编号\": 4, \"标题\": \"Do hamstring curls\", \"描述\": \"Loop one end of your resistance tubing around the ankle of the leg you’re working. Step on the other end of the tubing with your other foot. Then, stand with your feet shoulder-width apart and knees slightly bent. Bend the leg you’re working at the knee, flexing it behind your back toward your buttocks. Raise your foot as close to your buttocks as possible, then return to your starting position.\\nPerform 1-3 sets of 12-15 reps for each leg.\\nTo create more tension, decrease the length of the resistance tubing between your feet or get a higher tension tube. When you first start, use the entire length of a 3 feet (0.91 m) long resistance band with a light tension. Once this doesn't feel challenging, decrease the length by 3 inches (7.6 cm) by moving your foot down the length of the band. Continue to decrease the length of your band until the band is too short for use. Then, switch to a band labeled as medium or heavy tension.\"}]}, {\"编号\": 2, \"标题\": \"Using Weights\", \"步骤\": [{\"编号\": 1, \"标题\": \"Lift the heaviest weights\", \"描述\": \"This helps you build mass quicker. How much weight is considered “heavy” depends on the person, including experience level and sex. Start with lighter weights as you perfect your form, then increase how much you lift in small increments.\\nFor example, you might start out lifting just the bar if using a barbell or 9 to 15 pounds (4.1 to 6.8 kg) on each side if you're using dumbbells. However, you should increase this weight by 2 to 5 pounds (0.91 to 2.27 kg) on each side as soon as your sets become easy. Continue to increase how much weight you’re lifting until you’ve reached a weight that remains challenging for you.\"}, {\"编号\": 2, \"标题\": \"Do bench hip thrusts.\", \"描述\": \"Sit on the floor in front of your bench with your knees bent in front of you. Hold a barbell across your hips. Dig your feet into the floor, pushing your hips up off the floor with the barbell over your hips. Once your body is in a bridge position, squeeze your glutes for 2 seconds, then release. Slowly lower your hips to the starting position.\\nComplete 6-8 reps for 1-3 sets.\\nAt first, it’s best to do this without any weight to make sure your form is correct.\\nIf you don’t have a barbell, you can use dumbbells, a kettlebell, or any heavy object you have around the house, like a sack of potatoes.\"}, {\"编号\": 3, \"标题\": \"Execute weighted hamstring curls.\", \"描述\": \"Lie on a weight bench on your stomach with your upper ankles positioned under the foam rollers on the bench's leg bar. Tighten your hamstrings, then slowly bend your knees and bring your feet up toward the ceiling, lifting the leg bar up off the bench. Stop when your knees are at a 90-degree angle. Slowly lower the bar back to the starting position.\\nRepeat this exercise 6-8 times for 1-3 sets.\\nIf you don't have access to a bench that allows you to do leg lifts, do the exercise on the floor with ankle weights. Lie on your stomach with your legs stretched out while wearing your ankle weights. Slowly bend your knees into a 90-degree angle, then lower your feet back to the floor.\"}, {\"编号\": 4, \"标题\": \"Perform Romanian deadlifts\", \"描述\": \"Stand with your feet shoulder-width apart and a barbell stationed directly in front of you. Hinge forward at your waist in a forward bend, keeping your legs straight with slightly bent knees. Grasp the barbell with your arms shoulder-width apart. Stand, pulling the barbell up your body, stopping once the barbell reaches your thighs. Slowly lower the barbell down toward the floor to complete the rep.\\nRepeat the lift 6-8 times per set for 1-3 sets, depending on experience level.\\nLift the heaviest weights you can safely lift with proper form.\\nYou can also use dumbbells or a kettlebell. If you’re using dumbbells, place one on each side of your body.\"}, {\"编号\": 5, \"标题\": \"Do box squats\", \"描述\": \"Hold a heavy barbell or dumbbells at your shoulders, keeping your arms and upper back engaged. Stand in front of a bench or stabilized chair with your feet spread slightly more than shoulder-width apart and your toes pointed out. Bend your knees and slowly lower your body down toward the bench or chair, keeping your back straight and your muscles tightened. Sit down on the bench or chair for 1-2 seconds, then slowly lift yourself up to a standing position.\\nDo 6-8 reps for 1-3 sets.\"}]}, {\"编号\": 3, \"标题\": \"Eating a Proper Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat a meal with protein, carbs, and fat 2-3 hours before your workout.\", \"描述\": \"Protein is commonly recognized for its importance in building muscles, but carbs and fats are also necessary! The meal you eat closest to your workout should contain all three macronutrients. This will fuel your body to power it through your workout, and then help it recover.\\nHealthy sources of protein include fish, eggs, dairy, lentils, beans, soy, and lean meats, such as chicken and turkey.\\nFor carbs, you can eat fresh produce, beans, lentils, and whole grains.\\nSources of healthy fats include nuts, seeds, olive oil, and avocados.\\nFor example, your meal could include a big salad topped with nuts and dressing, a serving of tuna fish, and a banana.\"}, {\"编号\": 2, \"标题\": \"Consume 1.6 to 1.8 grams of protein for each kilogram of body weight.\", \"描述\": \"This ensures your body has enough protein to build muscle. Eat your protein in 20-30 gram servings at meals and snacks for optimal absorption into your body. Right after your workout, eat or drink protein as part of your recovery.\\nFor instance, a 170 lb (77 kg) person would determine their protein needs like this:\\n170 lbs X .45 = 77 kg\\n77 X 1.6 = 123.2\\n77 X 1.8 = 138.6\\nAfter rounding, the protein range is 123-139 grams per day.\\n\\nIf you use an online calculator to convert pounds to kilograms, you can skip the first calculation in the example above.\\nAs an example menu, you might eat eggs at breakfast, tuna at lunch, a protein shake after your workout, a chicken breast for dinner, and a Greek yogurt for an evening snack.\"}, {\"编号\": 3, \"标题\": \"Eat 20 grams of protein with carbs after workouts to rebuild muscles.\", \"描述\": \"During your workout, you tear down your muscles. Protein helps your body rebuild your muscles, improving your strength and mass. Additionally, eating your protein with carbs helps you recover faster. Here are some snack ideas:\\nApples and peanut butter\\nGreek yogurt\\nString cheese and carrots\\nCottage cheese and red bell pepper slices\\nTuna fish salad on crackers\\nProtein shake\"}, {\"编号\": 4, \"标题\": \"Drink about 1 liter (4.2 c) of water for every 1,000 calories you burn.\", \"描述\": \"You need extra water when building muscle because your body needs to be able to recover from your workouts. Don’t let yourself get dehydrated!\\nFor example, if you burn about 3,000 calories per day, you’d drink 3 liters (13 c) a day.\\nYou can estimate the number of calories you burn by using an online calculator to estimate the number of calories you burn each day as part of your basal metabolic rate (BMR), which is how many calories you burn a day at rest. Then, add your BMR to the number of calories you burned through exercise.\\nYou can estimate your calories burned through exercise by using an online calculator or using a heart rate monitor. Some heart rate monitors will estimate your calorie expenditure for the entire day. If you have a heart rate monitor or Fitbit that does this, you can use the calorie estimate it provides.\"}, {\"编号\": 5, \"标题\": \"Drink tea daily to preserve muscle mass.\", \"描述\": \"Tea contains micronutrients called polyphenols, which are packed with antioxidants. These antioxidants help combat oxidative stress and inflammation in your body, both of which can contribute to muscle breakdown over time. By drinking tea every day, you can preserve your muscle mass.\\nIt doesn’t matter which type of tea you drink. It could be black, white, green, oolong, or herbal.\\nYou only need to drink one cup of tea each day to see benefits, but drinking more isn’t harmful.\"}], \"小提示\": [\"Remember you should only do your strength training routine 2-3 days a week, and don’t work the same muscle groups 2 days in a row.\\n\", \"Be patient with your progress. It takes a long time to build up your strength and mass, but your hard work will pay off!\\n\", \"In between strength training workouts, do your favorite cardio exercises, such as walking, jogging, or dance aerobics.\\n\"], \"注意事项\": [\"Good form is very important, as you can easily get injured while exercising. Make sure your form is good before you add weights to your workout.\\n\", \"Ask someone to spot you when you’re lifting heavy weights to lower your risk of injury.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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How to Build Healthy Interpersonal Relationships
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1. Building Relationships
1-1. Meet new people.
Humans are social creatures by nature, even introverts. For this reason, you may need to take opportunities to interact with others if you want to build healthy relationships with others.
Find reasons to put yourself in contact with other people. The more times you do this, the more likely that you will interact with others, and the more likely those interactions will be meaningful. Go out. Go to a coffee shop, Take a trip. Attend a concert or play.
Find meet-ups. Find groups in your community that share your values and interests and go to events they host. Meetup.com is a great resource for this, but there are others you can find through a brief online search.
Be available. Make yourself say "yes" to invitations from acquaintances, coworkers, family, and friends. This can be as simple as lunch on a Friday, to camping on the weekend, to attending a child's dance recital. It doesn't matter what you've been invited to. Provided it doesn't interfere with necessary weekly responsibilities, just say "yes."
1-2. Respect diversity.
When we respect diversity, we respect the right of others to be different from ourselves, opening the door to safer, more meaningful and fruitful interactions. Ways to respect diversity are:
Learn about another culture or religion by attention a service at a worship center.
Volunteer in your community to help individuals with disabilities or special needs.
Travel to other countries and practice local customs when possible and respectful to do so.
Watch documentaries that introduce you to different cultures and parts of the world.
1-3. Focus on relationship quality.
High-quality personal relationships are defined by closeness, respect, shared values and support. Studies have shown that quality personal relationships not only help our mental health but also contribute to our physical well-being.
Spend quality time together engaging in meaningful activities. For example, go on a walk, visit a museum, or just sit and have a conversation.
1-4. Build trust.
Trust is an essential component of a healthy relationship — it is difficult to make a deeper connection if you don't feel safe with the other person. Demonstrate your trustworthiness by admitting when you are wrong and apologizing sincerely, being reliable, and communicating openly. You should look for people with these same attributes.
If you can't be accountable for your actions and try to blame your mistakes on others, it will be hard for people to trust you. Admit your mistakes and apologize sincerely.
Be reliable by following through with your promises. This can be as simple as showing up to hang out with your friend when you said you would or completing a work project by the agreed-upon deadline. Show other people that when you say you'll do something, they can trust that you will do it.
Say what you mean and do what you say. Don't tell someone you will keep a secret and then share it with someone else. Your behaviors and words should match up.
Remember that this is a gradual process — you need to earn a person's trust, especially if they have been burned in the past.
1-5. Treat others with kindness.
This isn't simply doing sweet things for others, like giving gifts, but how you interact with others day to day. Treating others with genuine kindness and respect is an integral part of building a healthy connection. Trusting someone and deepening your relationship requires vulnerability, and it will be difficult for anyone to be vulnerable with you if they think you may mock them or treat them badly. Kindness, on the other hand, makes people feel valued and cared for.
One instance in which can be difficult to show kindness is during conflict. Instead of blaming, yelling, calling the person names or exploiting their insecurities, choose instead to express why you are hurt and angry.
2. Communicating Healthfully
2-1. Engage in verbal communication.
The easiest way to meet people, even briefly, is to start a conversation. Research shows that communication, even when required, actually makes us happier and have a more positive outlook on people generally.
Be assertive. Assertiveness is about talking about your thoughts and feelings in appropriate and respectful ways.
Be honest. Be transparent with people about who you are. People can sense honesty, and it encourages them to trust you in return. Additionally, beginning a relationship with lies means those lies have to be maintained thence forth, and increases the risk of the lie being exposed, compromising the relationship.
Ask open-ended questions. Get people to talk about themselves. Not only does this enable sharing, trust and intimacy, but it helps you guide the conversation toward topics that are comfortable for you.
2-2. Listen.
Listening is the first step to building a strong rapport with others. It shows that we value who they are as well as what is being said. Some keys to good listening are:
Maintain eye contact: This doesn't mean staring, but it does mean focusing your attention on the companion as opposed to your phone or a person across the room.
Maintain appropriate body language: Your body language can help reinforce confidence in your companion. Don't fidget or check your watch. Nod when the other person makes a relevant point.
Don't interrupt: Let the other person finish before asking “May I ask/add something?” You can, however, show that you are listening by nodding and making affirming noises, like "Uh-huh," or saying something like, "I see."
Keep an open-mind: Don't let fear or bias guide your communication. Demonstrate that you respect the other person, in spite of points on which you do not agree.
2-3. Display non-verbal communication.
Think carefully about what your non-verbal cues say to others. Non-verbal communication reinforces and accents what we are thinking and feeling.
In order to appear confident in non-verbal communication, try to speak at a normal rate (not too fast or too slow), make frequent eye-contact (but don't stare, look away sometimes), avoid shaking your legs or fidgeting, and try to keep an open presentation (e.g. no arm crossing).
2-4. Resolve conflicts in healthy ways.
Conflict, even between like-minded people, is inevitable, and when we are frustrated, it can be easy to say things and act in ways that reflect that frustration and not our values. In order to resolve conflict constructively:
Avoid aggressive body language (such as pointing in someone's face, standing too close, rolling your eyes, etc.) or language.
Ask questions and present views fairly.
Refuse to name call or resort to character attacks.
Always remind the other person that you respect his views and the right to have them.
3. Increasing Intimacy
3-1. Empathize.
Empathy with another person conveys warmth, validation, and caring. It is the foundation of healthy relationships, building upon listening and respect. Empathy requires that we contribute our own similar experiences through conversation and reinforce values that we share with the other person. When someone views you as empathetic, they are more likely to confide, trust, and hold you in esteem, the foundational pillars of a good relationship.
Practice empathy, not sympathy: Sympathy is a feeling a sadness inspired when we hear someone else's pain and focus on our own similar tragedies. Empathy keeps the focus on the other person, attempting to listen to and feel her pain, unique from your own.
3-2. Show compassion.
Compassion requires self-analysis to examine the causes of our own pain and inspires unwillingness to inflict that same pain on others. It means supporting the right of others to thrive and be happy, even if we do not always agree with their views. At its base level, compassion is an act of kindness that reassures others that we find them worthy and valuable. Try to enact compassion in your own life by:
Offer compassion to those who have mistreated you: Perhaps the hardest act of compassion is to someone we are tempted to believe does not deserve it. The best thing to do is to put yourself in the other person's positions and imagine what events they have gone through that have produced the anger and pain they inflict on others. Allow yourself to feel empathy for that pain, and channel it into kindness and tolerance for that person.
Focus on common ground: People are more alike than different. We all thrive on similar things — love, trust, support, belonging. Just because these desires may manifest outwardly in unique ways does not mean that we are unalike. When you find yourself dwelling on difference, try to shift your focus back to similarities by reminding yourself that, like you, this person is seeking happiness, known suffering, seeks safety, and is still learning about the world.
3-3. Give back.
Reciprocity is an important component of developing strong connections with others.Think of ways that you can lift a burden from the shoulders of another, if only for a moment. Showing you are there for someone and really care for them can help deepen your relationship.
Offer acts of kindness. For example, you babysit for free when a neighbor needs a night off from the kids, help a friend move, tutor your little sister in math. Do these things with no expectation of payment or reciprocity — do it simply as a kindness.
Do something nice for others. You could give a gift or words of encouragement.
Show support by lending a helping hand or offering to assist in some way. Share responsibilities in roommate or shared housing situations (such as cleaning and paying bills, etc).
4. Knowing Yourself
4-1. Understand how self-exploration helps your relationships with others.
While you may want to focus on learning how to have healthy relationships with other people, learning about yourself can actually help you achieve this goal. It is important that you take the time to get to know who you are and what makes you tick, your likes and dislikes, and simply how you experience the world so that you can relate to others in a healthy way.
For instance, being aware of things that set you off can keep you from overreacting. Perhaps you felt that your father didn't listen to you when you tried to talk to him, and now you know that you tend to lose your cool when you someone doesn't answer your question right away. If you are aware of this tendency, you can stop yourself before you snap at the person, reminding yourself, "I'm getting upset because this reminds me of Dad. Susan may be formulating a response, or she simply may not have heard me. There is no need to overreact." Then you avoid blowing up at Susan and possibly damaging your relationship with her.
4-2. Keep a journal.
Journaling is a way to let our inner self emerge. It allows us to facilitate dialogue between our ideal self-image and our present self. It can also act as a quiet, centering activity where we confess to page those things we are not ready to speak about. Below are some prompts that can help trigger introspection:
Who am I?
What do I love?
What would you tell your older self?
4-3. Compose a timeline.
The purpose of writing a timeline is to take stock of your goals and your progress toward them. This can be helpful, both as a tool of validation for how far you've come, and a motivator to keep you striving toward the next milestone. Some things to remember as you are constructing your timeline:
Decide where it will begin and end. It doesn't have to start with birth.
Make a preliminary list of events that need to be included. This should be based on what you perceive as meaningful and valuable.
Include a title. Come up with something more detailed than, “My life.” The title should both guide how the timeline is read and reflect the values inherent in it's creation.
4-4. Self-Actualize.
The term “self-actualization” originates with humanistic psychologist Abraham Maslow. It describes the process by which we fulfill lower-level needs so that we are then able to fulfill more conceptual needs.. This ideology places strong emphasis on all levels of self-care and embracing ones needs. Those needs are:
Physiological security: food, shelter, warmth, air
Safety: Protection from harm or threat
Belonging: Inclusion in a group, love, the freedom to take what is needed and give unselfishly.
Self-Esteem: Positive self-image
“Being”: the ability to explore abstract creative impulses and fulfill personal meaning.
|
{
"create_time": "20230517 10:59:03",
"回答明细": "{\"回答\": \"1. Building Relationships\\n1-1. Meet new people.\\nHumans are social creatures by nature, even introverts. For this reason, you may need to take opportunities to interact with others if you want to build healthy relationships with others.\\nFind reasons to put yourself in contact with other people. The more times you do this, the more likely that you will interact with others, and the more likely those interactions will be meaningful. Go out. Go to a coffee shop, Take a trip. Attend a concert or play.\\nFind meet-ups. Find groups in your community that share your values and interests and go to events they host. Meetup.com is a great resource for this, but there are others you can find through a brief online search.\\nBe available. Make yourself say \\\"yes\\\" to invitations from acquaintances, coworkers, family, and friends. This can be as simple as lunch on a Friday, to camping on the weekend, to attending a child's dance recital. It doesn't matter what you've been invited to. Provided it doesn't interfere with necessary weekly responsibilities, just say \\\"yes.\\\"\\n1-2. Respect diversity.\\nWhen we respect diversity, we respect the right of others to be different from ourselves, opening the door to safer, more meaningful and fruitful interactions. Ways to respect diversity are:\\nLearn about another culture or religion by attention a service at a worship center.\\nVolunteer in your community to help individuals with disabilities or special needs.\\nTravel to other countries and practice local customs when possible and respectful to do so.\\nWatch documentaries that introduce you to different cultures and parts of the world.\\n1-3. Focus on relationship quality.\\nHigh-quality personal relationships are defined by closeness, respect, shared values and support. Studies have shown that quality personal relationships not only help our mental health but also contribute to our physical well-being.\\nSpend quality time together engaging in meaningful activities. For example, go on a walk, visit a museum, or just sit and have a conversation.\\n1-4. Build trust.\\nTrust is an essential component of a healthy relationship — it is difficult to make a deeper connection if you don't feel safe with the other person. Demonstrate your trustworthiness by admitting when you are wrong and apologizing sincerely, being reliable, and communicating openly. You should look for people with these same attributes.\\nIf you can't be accountable for your actions and try to blame your mistakes on others, it will be hard for people to trust you. Admit your mistakes and apologize sincerely.\\nBe reliable by following through with your promises. This can be as simple as showing up to hang out with your friend when you said you would or completing a work project by the agreed-upon deadline. Show other people that when you say you'll do something, they can trust that you will do it.\\nSay what you mean and do what you say. Don't tell someone you will keep a secret and then share it with someone else. Your behaviors and words should match up.\\nRemember that this is a gradual process — you need to earn a person's trust, especially if they have been burned in the past.\\n1-5. Treat others with kindness.\\nThis isn't simply doing sweet things for others, like giving gifts, but how you interact with others day to day. Treating others with genuine kindness and respect is an integral part of building a healthy connection. Trusting someone and deepening your relationship requires vulnerability, and it will be difficult for anyone to be vulnerable with you if they think you may mock them or treat them badly. Kindness, on the other hand, makes people feel valued and cared for.\\nOne instance in which can be difficult to show kindness is during conflict. Instead of blaming, yelling, calling the person names or exploiting their insecurities, choose instead to express why you are hurt and angry.\\n2. Communicating Healthfully\\n2-1. Engage in verbal communication.\\nThe easiest way to meet people, even briefly, is to start a conversation. Research shows that communication, even when required, actually makes us happier and have a more positive outlook on people generally.\\nBe assertive. Assertiveness is about talking about your thoughts and feelings in appropriate and respectful ways.\\nBe honest. Be transparent with people about who you are. People can sense honesty, and it encourages them to trust you in return. Additionally, beginning a relationship with lies means those lies have to be maintained thence forth, and increases the risk of the lie being exposed, compromising the relationship.\\nAsk open-ended questions. Get people to talk about themselves. Not only does this enable sharing, trust and intimacy, but it helps you guide the conversation toward topics that are comfortable for you.\\n2-2. Listen.\\nListening is the first step to building a strong rapport with others. It shows that we value who they are as well as what is being said. Some keys to good listening are:\\nMaintain eye contact: This doesn't mean staring, but it does mean focusing your attention on the companion as opposed to your phone or a person across the room.\\nMaintain appropriate body language: Your body language can help reinforce confidence in your companion. Don't fidget or check your watch. Nod when the other person makes a relevant point.\\nDon't interrupt: Let the other person finish before asking “May I ask/add something?” You can, however, show that you are listening by nodding and making affirming noises, like \\\"Uh-huh,\\\" or saying something like, \\\"I see.\\\"\\nKeep an open-mind: Don't let fear or bias guide your communication. Demonstrate that you respect the other person, in spite of points on which you do not agree.\\n2-3. Display non-verbal communication.\\nThink carefully about what your non-verbal cues say to others. Non-verbal communication reinforces and accents what we are thinking and feeling.\\nIn order to appear confident in non-verbal communication, try to speak at a normal rate (not too fast or too slow), make frequent eye-contact (but don't stare, look away sometimes), avoid shaking your legs or fidgeting, and try to keep an open presentation (e.g. no arm crossing).\\n2-4. Resolve conflicts in healthy ways.\\nConflict, even between like-minded people, is inevitable, and when we are frustrated, it can be easy to say things and act in ways that reflect that frustration and not our values. In order to resolve conflict constructively:\\nAvoid aggressive body language (such as pointing in someone's face, standing too close, rolling your eyes, etc.) or language.\\nAsk questions and present views fairly.\\nRefuse to name call or resort to character attacks.\\nAlways remind the other person that you respect his views and the right to have them.\\n3. Increasing Intimacy\\n3-1. Empathize.\\nEmpathy with another person conveys warmth, validation, and caring. It is the foundation of healthy relationships, building upon listening and respect. Empathy requires that we contribute our own similar experiences through conversation and reinforce values that we share with the other person. When someone views you as empathetic, they are more likely to confide, trust, and hold you in esteem, the foundational pillars of a good relationship.\\nPractice empathy, not sympathy: Sympathy is a feeling a sadness inspired when we hear someone else's pain and focus on our own similar tragedies. Empathy keeps the focus on the other person, attempting to listen to and feel her pain, unique from your own.\\n3-2. Show compassion.\\nCompassion requires self-analysis to examine the causes of our own pain and inspires unwillingness to inflict that same pain on others. It means supporting the right of others to thrive and be happy, even if we do not always agree with their views. At its base level, compassion is an act of kindness that reassures others that we find them worthy and valuable. Try to enact compassion in your own life by:\\nOffer compassion to those who have mistreated you: Perhaps the hardest act of compassion is to someone we are tempted to believe does not deserve it. The best thing to do is to put yourself in the other person's positions and imagine what events they have gone through that have produced the anger and pain they inflict on others. Allow yourself to feel empathy for that pain, and channel it into kindness and tolerance for that person.\\nFocus on common ground: People are more alike than different. We all thrive on similar things — love, trust, support, belonging. Just because these desires may manifest outwardly in unique ways does not mean that we are unalike. When you find yourself dwelling on difference, try to shift your focus back to similarities by reminding yourself that, like you, this person is seeking happiness, known suffering, seeks safety, and is still learning about the world.\\n3-3. Give back.\\nReciprocity is an important component of developing strong connections with others.Think of ways that you can lift a burden from the shoulders of another, if only for a moment. Showing you are there for someone and really care for them can help deepen your relationship.\\nOffer acts of kindness. For example, you babysit for free when a neighbor needs a night off from the kids, help a friend move, tutor your little sister in math. Do these things with no expectation of payment or reciprocity — do it simply as a kindness.\\nDo something nice for others. You could give a gift or words of encouragement.\\nShow support by lending a helping hand or offering to assist in some way. Share responsibilities in roommate or shared housing situations (such as cleaning and paying bills, etc).\\n4. Knowing Yourself\\n4-1. Understand how self-exploration helps your relationships with others.\\nWhile you may want to focus on learning how to have healthy relationships with other people, learning about yourself can actually help you achieve this goal. It is important that you take the time to get to know who you are and what makes you tick, your likes and dislikes, and simply how you experience the world so that you can relate to others in a healthy way.\\nFor instance, being aware of things that set you off can keep you from overreacting. Perhaps you felt that your father didn't listen to you when you tried to talk to him, and now you know that you tend to lose your cool when you someone doesn't answer your question right away. If you are aware of this tendency, you can stop yourself before you snap at the person, reminding yourself, \\\"I'm getting upset because this reminds me of Dad. Susan may be formulating a response, or she simply may not have heard me. There is no need to overreact.\\\" Then you avoid blowing up at Susan and possibly damaging your relationship with her.\\n4-2. Keep a journal.\\nJournaling is a way to let our inner self emerge. It allows us to facilitate dialogue between our ideal self-image and our present self. It can also act as a quiet, centering activity where we confess to page those things we are not ready to speak about. Below are some prompts that can help trigger introspection:\\nWho am I?\\nWhat do I love?\\nWhat would you tell your older self?\\n4-3. Compose a timeline.\\nThe purpose of writing a timeline is to take stock of your goals and your progress toward them. This can be helpful, both as a tool of validation for how far you've come, and a motivator to keep you striving toward the next milestone. Some things to remember as you are constructing your timeline:\\nDecide where it will begin and end. It doesn't have to start with birth.\\nMake a preliminary list of events that need to be included. This should be based on what you perceive as meaningful and valuable.\\nInclude a title. Come up with something more detailed than, “My life.” The title should both guide how the timeline is read and reflect the values inherent in it's creation.\\n4-4. Self-Actualize.\\nThe term “self-actualization” originates with humanistic psychologist Abraham Maslow. It describes the process by which we fulfill lower-level needs so that we are then able to fulfill more conceptual needs.. This ideology places strong emphasis on all levels of self-care and embracing ones needs. Those needs are:\\nPhysiological security: food, shelter, warmth, air\\nSafety: Protection from harm or threat\\nBelonging: Inclusion in a group, love, the freedom to take what is needed and give unselfishly.\\nSelf-Esteem: Positive self-image\\n“Being”: the ability to explore abstract creative impulses and fulfill personal meaning.\\n\", \"简要回答\": \"Interpersonal relationships are an essential part of a happy and actualized life. They provide sources of support when we need guidance, as well as inspiration through collaboration. Best of all, they satisfy the basic human need to fit in and belong to a group that we respect and admire. Building healthy interpersonal relationships takes time, practice, and attentiveness to ones' self and the needs of others.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Relationships\", \"步骤\": [{\"编号\": 1, \"标题\": \"Meet new people.\", \"描述\": \"Humans are social creatures by nature, even introverts. For this reason, you may need to take opportunities to interact with others if you want to build healthy relationships with others.\\nFind reasons to put yourself in contact with other people. The more times you do this, the more likely that you will interact with others, and the more likely those interactions will be meaningful. Go out. Go to a coffee shop, Take a trip. Attend a concert or play.\\nFind meet-ups. Find groups in your community that share your values and interests and go to events they host. Meetup.com is a great resource for this, but there are others you can find through a brief online search.\\nBe available. Make yourself say \\\"yes\\\" to invitations from acquaintances, coworkers, family, and friends. This can be as simple as lunch on a Friday, to camping on the weekend, to attending a child's dance recital. It doesn't matter what you've been invited to. Provided it doesn't interfere with necessary weekly responsibilities, just say \\\"yes.\\\"\"}, {\"编号\": 2, \"标题\": \"Respect diversity.\", \"描述\": \"When we respect diversity, we respect the right of others to be different from ourselves, opening the door to safer, more meaningful and fruitful interactions. Ways to respect diversity are:\\nLearn about another culture or religion by attention a service at a worship center.\\nVolunteer in your community to help individuals with disabilities or special needs.\\nTravel to other countries and practice local customs when possible and respectful to do so.\\nWatch documentaries that introduce you to different cultures and parts of the world.\"}, {\"编号\": 3, \"标题\": \"Focus on relationship quality.\", \"描述\": \"High-quality personal relationships are defined by closeness, respect, shared values and support. Studies have shown that quality personal relationships not only help our mental health but also contribute to our physical well-being.\\nSpend quality time together engaging in meaningful activities. For example, go on a walk, visit a museum, or just sit and have a conversation.\"}, {\"编号\": 4, \"标题\": \"Build trust.\", \"描述\": \"Trust is an essential component of a healthy relationship — it is difficult to make a deeper connection if you don't feel safe with the other person. Demonstrate your trustworthiness by admitting when you are wrong and apologizing sincerely, being reliable, and communicating openly. You should look for people with these same attributes.\\nIf you can't be accountable for your actions and try to blame your mistakes on others, it will be hard for people to trust you. Admit your mistakes and apologize sincerely.\\nBe reliable by following through with your promises. This can be as simple as showing up to hang out with your friend when you said you would or completing a work project by the agreed-upon deadline. Show other people that when you say you'll do something, they can trust that you will do it.\\nSay what you mean and do what you say. Don't tell someone you will keep a secret and then share it with someone else. Your behaviors and words should match up.\\nRemember that this is a gradual process — you need to earn a person's trust, especially if they have been burned in the past.\"}, {\"编号\": 5, \"标题\": \"Treat others with kindness.\", \"描述\": \"This isn't simply doing sweet things for others, like giving gifts, but how you interact with others day to day. Treating others with genuine kindness and respect is an integral part of building a healthy connection. Trusting someone and deepening your relationship requires vulnerability, and it will be difficult for anyone to be vulnerable with you if they think you may mock them or treat them badly. Kindness, on the other hand, makes people feel valued and cared for.\\nOne instance in which can be difficult to show kindness is during conflict. Instead of blaming, yelling, calling the person names or exploiting their insecurities, choose instead to express why you are hurt and angry.\"}]}, {\"编号\": 2, \"标题\": \"Communicating Healthfully\", \"步骤\": [{\"编号\": 1, \"标题\": \"Engage in verbal communication.\", \"描述\": \"The easiest way to meet people, even briefly, is to start a conversation. Research shows that communication, even when required, actually makes us happier and have a more positive outlook on people generally.\\nBe assertive. Assertiveness is about talking about your thoughts and feelings in appropriate and respectful ways.\\nBe honest. Be transparent with people about who you are. People can sense honesty, and it encourages them to trust you in return. Additionally, beginning a relationship with lies means those lies have to be maintained thence forth, and increases the risk of the lie being exposed, compromising the relationship.\\nAsk open-ended questions. Get people to talk about themselves. Not only does this enable sharing, trust and intimacy, but it helps you guide the conversation toward topics that are comfortable for you.\"}, {\"编号\": 2, \"标题\": \"Listen.\", \"描述\": \"Listening is the first step to building a strong rapport with others. It shows that we value who they are as well as what is being said. Some keys to good listening are:\\nMaintain eye contact: This doesn't mean staring, but it does mean focusing your attention on the companion as opposed to your phone or a person across the room.\\nMaintain appropriate body language: Your body language can help reinforce confidence in your companion. Don't fidget or check your watch. Nod when the other person makes a relevant point.\\nDon't interrupt: Let the other person finish before asking “May I ask/add something?” You can, however, show that you are listening by nodding and making affirming noises, like \\\"Uh-huh,\\\" or saying something like, \\\"I see.\\\"\\nKeep an open-mind: Don't let fear or bias guide your communication. Demonstrate that you respect the other person, in spite of points on which you do not agree.\"}, {\"编号\": 3, \"标题\": \"Display non-verbal communication.\", \"描述\": \"Think carefully about what your non-verbal cues say to others. Non-verbal communication reinforces and accents what we are thinking and feeling.\\nIn order to appear confident in non-verbal communication, try to speak at a normal rate (not too fast or too slow), make frequent eye-contact (but don't stare, look away sometimes), avoid shaking your legs or fidgeting, and try to keep an open presentation (e.g. no arm crossing).\"}, {\"编号\": 4, \"标题\": \"Resolve conflicts in healthy ways.\", \"描述\": \"Conflict, even between like-minded people, is inevitable, and when we are frustrated, it can be easy to say things and act in ways that reflect that frustration and not our values. In order to resolve conflict constructively:\\nAvoid aggressive body language (such as pointing in someone's face, standing too close, rolling your eyes, etc.) or language.\\nAsk questions and present views fairly.\\nRefuse to name call or resort to character attacks.\\nAlways remind the other person that you respect his views and the right to have them.\"}]}, {\"编号\": 3, \"标题\": \"Increasing Intimacy\", \"步骤\": [{\"编号\": 1, \"标题\": \"Empathize.\", \"描述\": \"Empathy with another person conveys warmth, validation, and caring. It is the foundation of healthy relationships, building upon listening and respect. Empathy requires that we contribute our own similar experiences through conversation and reinforce values that we share with the other person. When someone views you as empathetic, they are more likely to confide, trust, and hold you in esteem, the foundational pillars of a good relationship.\\nPractice empathy, not sympathy: Sympathy is a feeling a sadness inspired when we hear someone else's pain and focus on our own similar tragedies. Empathy keeps the focus on the other person, attempting to listen to and feel her pain, unique from your own.\"}, {\"编号\": 2, \"标题\": \"Show compassion.\", \"描述\": \"Compassion requires self-analysis to examine the causes of our own pain and inspires unwillingness to inflict that same pain on others. It means supporting the right of others to thrive and be happy, even if we do not always agree with their views. At its base level, compassion is an act of kindness that reassures others that we find them worthy and valuable. Try to enact compassion in your own life by:\\nOffer compassion to those who have mistreated you: Perhaps the hardest act of compassion is to someone we are tempted to believe does not deserve it. The best thing to do is to put yourself in the other person's positions and imagine what events they have gone through that have produced the anger and pain they inflict on others. Allow yourself to feel empathy for that pain, and channel it into kindness and tolerance for that person.\\nFocus on common ground: People are more alike than different. We all thrive on similar things — love, trust, support, belonging. Just because these desires may manifest outwardly in unique ways does not mean that we are unalike. When you find yourself dwelling on difference, try to shift your focus back to similarities by reminding yourself that, like you, this person is seeking happiness, known suffering, seeks safety, and is still learning about the world.\"}, {\"编号\": 3, \"标题\": \"Give back.\", \"描述\": \"Reciprocity is an important component of developing strong connections with others.Think of ways that you can lift a burden from the shoulders of another, if only for a moment. Showing you are there for someone and really care for them can help deepen your relationship.\\nOffer acts of kindness. For example, you babysit for free when a neighbor needs a night off from the kids, help a friend move, tutor your little sister in math. Do these things with no expectation of payment or reciprocity — do it simply as a kindness.\\nDo something nice for others. You could give a gift or words of encouragement.\\nShow support by lending a helping hand or offering to assist in some way. Share responsibilities in roommate or shared housing situations (such as cleaning and paying bills, etc).\"}]}, {\"编号\": 4, \"标题\": \"Knowing Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand how self-exploration helps your relationships with others.\", \"描述\": \"While you may want to focus on learning how to have healthy relationships with other people, learning about yourself can actually help you achieve this goal. It is important that you take the time to get to know who you are and what makes you tick, your likes and dislikes, and simply how you experience the world so that you can relate to others in a healthy way.\\nFor instance, being aware of things that set you off can keep you from overreacting. Perhaps you felt that your father didn't listen to you when you tried to talk to him, and now you know that you tend to lose your cool when you someone doesn't answer your question right away. If you are aware of this tendency, you can stop yourself before you snap at the person, reminding yourself, \\\"I'm getting upset because this reminds me of Dad. Susan may be formulating a response, or she simply may not have heard me. There is no need to overreact.\\\" Then you avoid blowing up at Susan and possibly damaging your relationship with her.\"}, {\"编号\": 2, \"标题\": \"Keep a journal.\", \"描述\": \"Journaling is a way to let our inner self emerge. It allows us to facilitate dialogue between our ideal self-image and our present self. It can also act as a quiet, centering activity where we confess to page those things we are not ready to speak about. Below are some prompts that can help trigger introspection:\\nWho am I?\\nWhat do I love?\\nWhat would you tell your older self?\"}, {\"编号\": 3, \"标题\": \"Compose a timeline.\", \"描述\": \"The purpose of writing a timeline is to take stock of your goals and your progress toward them. This can be helpful, both as a tool of validation for how far you've come, and a motivator to keep you striving toward the next milestone. Some things to remember as you are constructing your timeline:\\nDecide where it will begin and end. It doesn't have to start with birth.\\nMake a preliminary list of events that need to be included. This should be based on what you perceive as meaningful and valuable.\\nInclude a title. Come up with something more detailed than, “My life.” The title should both guide how the timeline is read and reflect the values inherent in it's creation.\"}, {\"编号\": 4, \"标题\": \"Self-Actualize.\", \"描述\": \"The term “self-actualization” originates with humanistic psychologist Abraham Maslow. It describes the process by which we fulfill lower-level needs so that we are then able to fulfill more conceptual needs.. This ideology places strong emphasis on all levels of self-care and embracing ones needs. Those needs are:\\nPhysiological security: food, shelter, warmth, air\\nSafety: Protection from harm or threat\\nBelonging: Inclusion in a group, love, the freedom to take what is needed and give unselfishly.\\nSelf-Esteem: Positive self-image\\n“Being”: the ability to explore abstract creative impulses and fulfill personal meaning.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,122 |
How to Build Humus
|
1. Making Humus from Leaves
1-1. Let leaves gather on your lawn for a few weeks or months.
Leaves are the main ingredient you’ll need to make humus, so allow your trees to shed as many leaves as they like. If you don’t have trees, ask your neighbors if you can gather and take the leaves that fall on their lawns.
Lots of people rake their leaves into a garbage bag and set them on the curb for waste collection, so keep an eye out for bags of leaves when you’re driving around. Don’t feel bad about taking them because you’ll be putting them to good use!
If possible, avoid using the leaves from beech, oak, holly, and sweet chestnut trees because they’re lower in nitrogen and calcium. Leaves from black walnut and eucalyptus trees should especially be avoided because they contain natural herbicides.
1-2. Shred the leaves using a shredder so they decompose faster.
Shredded leaves are easier to work with and will decompose much faster than whole leaves. If you have a leaf shredder, rake the leaves into a bucket and dump them into the shredder placed over a tarp or another bucket so you can easily pour them into a pile or other container.
You can also use a lawnmower to shred the leaves.
Shredded leaves can turn into compost in just 2 to 4 weeks versus whole leaves that can take 6 to 12 months to break down.
1-3. Transfer the shredded leaves into a large wire or mesh container.
A tall wire or mesh container will allow air to flow between the leaves, helping the microbes break down the leaves into compost much faster. You can buy a mesh composting container at any garden store or make your own. Place the leaf container into an area that doesn’t get a lot of wind or cover the container with a plastic tarp to prevent the leaf shreddings from blowing away.
A container with a height of 4 feet (1.3 yd) and a diameter of 4 feet (1.3 yd) will hold 17.5 square feet (1.63 m) and 35 square feet (3.3 m) of shredded leaves.
You can also make a square container by driving 4 wooden posts into the ground, wrapping chicken wire around them, and securing the sides with heavy-duty twist ties or rope.
1-4. Turn the leaves every 3 to 7 days or as needed for your environment.
Turning the leaves will increase airflow to the microbes inside the leaf pile, which are responsible for breaking down the leaves into compost. Insert a square-point garden shovel or pitchfork into the center of the pile, reaching down as far as you can. Then, bring the bottom leaves up to the sides of the pile (almost like you’re whisking egg whites for baking). Repeat this process until the center parts are on the sides and the sides are in the center.
If you live in a hot or humid environment, turn the compost bin more often (every 3 or 4 days) for faster decomposition.
If you live in a cold or dry environment, you can get away with only turning the leaves every 2 to 6 weeks.
If you’re using whole leaves, turn them every 2 weeks. You can wait 4 to 6 weeks between turnings, but doing it every 2 weeks will speed up the process.
1-5. Add manure, grass clippings, food waste, or fertilizer if desired.
While it’s not necessary to make healthy compost or humus, mixing in manure and other nitrogen-rich materials can speed up the process of decay. Use 1 part manure, clippings, food waste, or 10-10-10 fertilizer for 4 parts of leaves and mix it into the pile with a pitchfork or square-point garden shovel.
Chicken, horse, cow, and rabbit manure are all great nutrient-rich options.
You can buy bagged composting manure and 10-10-10 fertilizer from most nurseries and garden supply stores.
1-6. Wait 6 to 8 weeks for the leaves to turn into compost, then humus.
As time passes, you’ll notice the leaf pile has decreased in volume—this is a sign that the microbes are doing a good job at breaking down the leaves. If you used shredded leaves, you may have compost as soon as the second or third week, but it will need another few weeks to a month to break down into humus.
Continue the turn the pile as necessary during this process. If you notice the leaves are too dry and flaky, water the pile for about 5 seconds with a garden hose.
If you’re using whole leaves, they’ll turn into compost in 6 to 12 months. It can take another year (or 2!) for that to turn into humus.
You’ll know when you have humus when the compost turns into a moist brown or black soil with no more visible leaves.
2. Composting Food and Waste to Make Humus
2-1. Choose a shady section of your yard to make the pile.
Select a dry, shady area that’s far enough away from your house so it doesn’t smell but close enough that a hose can reach it. Make sure it’s accessible from all angles so you can turn the materials when necessary.
If you have neighbors, make sure you’re putting it in a place where the smell won’t bother them.
Some cities have rules about where you can place a compost pile, so check your area’s regulations to make sure you’re not breaking the law.
If you don’t have a large backyard area, use a compost tumbler or spinner instead. You can buy them at most gardening supply or home hardware stores.
2-2. Layer the ground with 3 inches (7.6 cm) of carbon-rich materials.
Start your pile with a layer of leaves, straw, hay, twigs, wood chips, small cardboard strips, or shredded paper. These materials will supply necessary carbon to the pile, which will help the microbes eat away at the materials and break them down into compost (and eventually, humus).
If you’re using a tumbler bin, simply toss these materials into the barrel. Use enough to make a 3 inches (7.6 cm) layer in the center of the barrel.
If you live in a very humid environment, you may need to add more mulch to prevent the compost from getting too moist.
2-3. Fill the pile or bin with compostable materials.
Keep a small bin inside your home to collect compostable kitchen scraps so you can add them to the outside pile. In addition to food scraps, you can compost a surprising number of things found around the house. Be sure to keep non-compostable materials out of your pile or bin because they can attract pests, promote disease, and spoil the nutrients.
Compostable materials:
Foods: fruits, vegetables, eggshells, nuts and nut shells (except walnuts), tea bags, coffee grounds, old herbs, and spices.
Household items: coffee filters, tea bags, shredded newspaper, cardboard, paper, cotton balls (100% cotton), hair, fur.
Natural materials: sawdust, wood chips, houseplants, grass clippings, yard trimmings, leaves, hay, straw.
Do not compost:
Dairy products: milk, butter, sour cream, yogurt, eggs (the yolk and whites).
Fats: oils, grease, lard.
Baked goods and grains: cake, cookies, pasta, rice.
Meat products: All types of meat and fish (including the bones).
Pet waste: feces, cat litter.
Anything with pesticides: grass trimmings, tree trimmings, houseplants treated with pesticides.
Things containing plastic or dyes: cigarette butts, glossy magazines, colored paper, markers, leather goods, coated coffee cups, coated milk or juice cartons.
2-4. Add a 3 inches (7.6 cm) layer of mulch after every 8 inches (20 cm) of compostable scraps.
Food waste and other compostable materials add more nitrogen to the pile, so you need to add more carbon-rich materials to balance it out and aerate the pile. Once you have 8 inches (20 cm) of nitrogen-rich materials on top of the first layer of mulch, add a 3 inches (7.6 cm) or 4 inches (10 cm) layer of wood chips, straw, hay, grass clippings, or leaves.
Adding these layers will help air circulate throughout the pile, allowing microbes to do a better job of breaking down the waste.
2-5. Turn the pile every 3 days to speed up the process of decomposition.
Use a pitchfork or square-pointed shovel to transfer the material at the bottom center of the pile to the top outer edges of the pile and vice versa. Do this every 3 days to prevent it from overheating and keep smells to a minimum.
If you’re using a tumbler or spinner, turn it around about 5 or 6 times and shake it back and forth to loosen up the materials inside. Do this about 2 to 3 times a week.
If you notice your compost is dry in the center, add 64 fluid ounces (1,900 mL) of water to the pile while you’re turning it to moisten it up.
Avoid turning the pile every day because this can disturb the fungi and microorganisms in the pile that are responsible for breaking it down.
2-6. Maintain your compost pile for at least 6 to 12 months.
The longer you keep your compost pile healthy, the more humus you’ll end up with. When you notice most of the pile has turned into compost, you can use that as fertilizer or keep tending to it for 6 to 12 months (or longer) until it turns into humus.
Humus will look like dark brown or black soil without any leaves or other materials that can be broken down further.
If you live in a chilly or cold environment, it can take years for compost to turn into humus so be patient!
3. Using Humus in Your Garden
3-1. Test the soil’s pH level to see if it can benefit from a humus treatment.
Soil that is too acidic or basic will inhibit the plants from taking in nutrients. Stick a pH stick into the ground—the proper range is between 6 and 8. If the soil is out of that healthy range, humus can help bring it into balance.
Depending on your soil’s pH reading, you may need to add other elements like limestone to decrease acidity or sulfur to increase acidity before mixing in the humus.
You can buy pH strip tests online, at nurseries, or from garden supply stores.
3-2. Stir the humus into your topsoil to correct soil that’s too sandy or too thick.
Humus can help aerate and drain the soil, prompting more nutrient-producing organisms to grow and feed your plants. Use a pitchfork to mix humus into the top 7 inches (18 cm) to 12 inches (30 cm) of sandy or clay-like soil.
For an area of 25 square feet (2.3 m), use 1 square foot (0.093 m) of humus.
If your soil is too sandy and won’t hold water, humus will give it the sponge-like texture it needs to hold water.
For thick, heavy soil (with lots of clay) that holds onto too much water, adding humus will help it form larger clumps (instead of small, sticky bits) so water doesn’t hang around and cause root rot.
3-3. Discourage pests and prevent diseases in the soil with humus.
Humus contains live microbes and bacteria that attract ants and spiders into the soil to eat harmful pests and larvae. Adding humus will also make the soil less vulnerable to pathogens that lead to various diseases.
If you notice yellow or brown spots on your plant’s leaves or crinkling, oozing, and other signs of disease, treat the soil with humus over the course fo 2 days. For instance, for a small potted plant, pour in enough humus to make a 1 inch (2.5 cm) layer and then mix it in. Repeat this process 1 to 2 days later.
3-4. Revitalize infertile so it can grow plants again.
Soil that has grown infertile after years or decades of farming will have little to no nutrients left over to grow new plant life. To revive infertile soil, pour a 2 inches (5.1 cm) layer of humus onto the soil and mix it in with a pitchfork.
Apply another layer 2 inches (5.1 cm) thick 1 or 2 days later for extra nutrient-boosting support.
Treat your active garden with humus once a year in the early springtime to keep the soil fertile and happy.
3-5. Turn compacted soil into fruitful gardening soil.
Outdoor areas with lots of foot traffic will leave the soil too compacted, which isn’t conducive for plant life. To turn compacted soil into a fertile garden area, churn the soil with a pitchfork, breaking up any large clumps of dirt. Then, add a layer of humus about 2 inches (5.1 cm) thick and use a pitchfork to blend it into the soil.
After you’ve added humus, wait 1 or 2 weeks before testing the soil with a pH strip to see if it has a reading of 6 to 8 (the only suitable range for growing plants).
Tips
Try adding a thin layer of protein-and-nitrogen-rich alfalfa meal to speed up the composting process.[20]
X
Research source
Think of building a compost pile like building lasagna, with the layers alternating between moist and dry ingredients.
Warnings
Do not touch your compost with bare hands, especially if you have a cut or scrape. Bacteria in the decaying matter can cause tetanus.
If you notice dusty white patches on your compost pile and develop pneumonia-like symptoms, see a doctor about taking antibiotics for "farmer's lung."
|
{
"create_time": "20230517 10:59:03",
"回答明细": "{\"回答\": \"1. Making Humus from Leaves\\n1-1. Let leaves gather on your lawn for a few weeks or months.\\nLeaves are the main ingredient you’ll need to make humus, so allow your trees to shed as many leaves as they like. If you don’t have trees, ask your neighbors if you can gather and take the leaves that fall on their lawns.\\nLots of people rake their leaves into a garbage bag and set them on the curb for waste collection, so keep an eye out for bags of leaves when you’re driving around. Don’t feel bad about taking them because you’ll be putting them to good use!\\nIf possible, avoid using the leaves from beech, oak, holly, and sweet chestnut trees because they’re lower in nitrogen and calcium. Leaves from black walnut and eucalyptus trees should especially be avoided because they contain natural herbicides.\\n1-2. Shred the leaves using a shredder so they decompose faster.\\nShredded leaves are easier to work with and will decompose much faster than whole leaves. If you have a leaf shredder, rake the leaves into a bucket and dump them into the shredder placed over a tarp or another bucket so you can easily pour them into a pile or other container.\\nYou can also use a lawnmower to shred the leaves.\\nShredded leaves can turn into compost in just 2 to 4 weeks versus whole leaves that can take 6 to 12 months to break down.\\n1-3. Transfer the shredded leaves into a large wire or mesh container.\\nA tall wire or mesh container will allow air to flow between the leaves, helping the microbes break down the leaves into compost much faster. You can buy a mesh composting container at any garden store or make your own. Place the leaf container into an area that doesn’t get a lot of wind or cover the container with a plastic tarp to prevent the leaf shreddings from blowing away.\\nA container with a height of 4 feet (1.3 yd) and a diameter of 4 feet (1.3 yd) will hold 17.5 square feet (1.63 m) and 35 square feet (3.3 m) of shredded leaves.\\nYou can also make a square container by driving 4 wooden posts into the ground, wrapping chicken wire around them, and securing the sides with heavy-duty twist ties or rope.\\n1-4. Turn the leaves every 3 to 7 days or as needed for your environment.\\nTurning the leaves will increase airflow to the microbes inside the leaf pile, which are responsible for breaking down the leaves into compost. Insert a square-point garden shovel or pitchfork into the center of the pile, reaching down as far as you can. Then, bring the bottom leaves up to the sides of the pile (almost like you’re whisking egg whites for baking). Repeat this process until the center parts are on the sides and the sides are in the center.\\nIf you live in a hot or humid environment, turn the compost bin more often (every 3 or 4 days) for faster decomposition.\\nIf you live in a cold or dry environment, you can get away with only turning the leaves every 2 to 6 weeks.\\nIf you’re using whole leaves, turn them every 2 weeks. You can wait 4 to 6 weeks between turnings, but doing it every 2 weeks will speed up the process.\\n1-5. Add manure, grass clippings, food waste, or fertilizer if desired.\\nWhile it’s not necessary to make healthy compost or humus, mixing in manure and other nitrogen-rich materials can speed up the process of decay. Use 1 part manure, clippings, food waste, or 10-10-10 fertilizer for 4 parts of leaves and mix it into the pile with a pitchfork or square-point garden shovel.\\nChicken, horse, cow, and rabbit manure are all great nutrient-rich options.\\nYou can buy bagged composting manure and 10-10-10 fertilizer from most nurseries and garden supply stores.\\n1-6. Wait 6 to 8 weeks for the leaves to turn into compost, then humus.\\nAs time passes, you’ll notice the leaf pile has decreased in volume—this is a sign that the microbes are doing a good job at breaking down the leaves. If you used shredded leaves, you may have compost as soon as the second or third week, but it will need another few weeks to a month to break down into humus.\\nContinue the turn the pile as necessary during this process. If you notice the leaves are too dry and flaky, water the pile for about 5 seconds with a garden hose.\\nIf you’re using whole leaves, they’ll turn into compost in 6 to 12 months. It can take another year (or 2!) for that to turn into humus.\\nYou’ll know when you have humus when the compost turns into a moist brown or black soil with no more visible leaves.\\n2. Composting Food and Waste to Make Humus\\n2-1. Choose a shady section of your yard to make the pile.\\nSelect a dry, shady area that’s far enough away from your house so it doesn’t smell but close enough that a hose can reach it. Make sure it’s accessible from all angles so you can turn the materials when necessary.\\nIf you have neighbors, make sure you’re putting it in a place where the smell won’t bother them.\\nSome cities have rules about where you can place a compost pile, so check your area’s regulations to make sure you’re not breaking the law.\\nIf you don’t have a large backyard area, use a compost tumbler or spinner instead. You can buy them at most gardening supply or home hardware stores.\\n2-2. Layer the ground with 3 inches (7.6 cm) of carbon-rich materials.\\nStart your pile with a layer of leaves, straw, hay, twigs, wood chips, small cardboard strips, or shredded paper. These materials will supply necessary carbon to the pile, which will help the microbes eat away at the materials and break them down into compost (and eventually, humus).\\nIf you’re using a tumbler bin, simply toss these materials into the barrel. Use enough to make a 3 inches (7.6 cm) layer in the center of the barrel.\\nIf you live in a very humid environment, you may need to add more mulch to prevent the compost from getting too moist.\\n2-3. Fill the pile or bin with compostable materials.\\nKeep a small bin inside your home to collect compostable kitchen scraps so you can add them to the outside pile. In addition to food scraps, you can compost a surprising number of things found around the house. Be sure to keep non-compostable materials out of your pile or bin because they can attract pests, promote disease, and spoil the nutrients.\\nCompostable materials:\\nFoods: fruits, vegetables, eggshells, nuts and nut shells (except walnuts), tea bags, coffee grounds, old herbs, and spices.\\nHousehold items: coffee filters, tea bags, shredded newspaper, cardboard, paper, cotton balls (100% cotton), hair, fur.\\nNatural materials: sawdust, wood chips, houseplants, grass clippings, yard trimmings, leaves, hay, straw.\\n\\nDo not compost:\\nDairy products: milk, butter, sour cream, yogurt, eggs (the yolk and whites).\\nFats: oils, grease, lard.\\nBaked goods and grains: cake, cookies, pasta, rice.\\nMeat products: All types of meat and fish (including the bones).\\nPet waste: feces, cat litter.\\nAnything with pesticides: grass trimmings, tree trimmings, houseplants treated with pesticides.\\nThings containing plastic or dyes: cigarette butts, glossy magazines, colored paper, markers, leather goods, coated coffee cups, coated milk or juice cartons.\\n2-4. Add a 3 inches (7.6 cm) layer of mulch after every 8 inches (20 cm) of compostable scraps.\\nFood waste and other compostable materials add more nitrogen to the pile, so you need to add more carbon-rich materials to balance it out and aerate the pile. Once you have 8 inches (20 cm) of nitrogen-rich materials on top of the first layer of mulch, add a 3 inches (7.6 cm) or 4 inches (10 cm) layer of wood chips, straw, hay, grass clippings, or leaves.\\nAdding these layers will help air circulate throughout the pile, allowing microbes to do a better job of breaking down the waste.\\n2-5. Turn the pile every 3 days to speed up the process of decomposition.\\nUse a pitchfork or square-pointed shovel to transfer the material at the bottom center of the pile to the top outer edges of the pile and vice versa. Do this every 3 days to prevent it from overheating and keep smells to a minimum.\\nIf you’re using a tumbler or spinner, turn it around about 5 or 6 times and shake it back and forth to loosen up the materials inside. Do this about 2 to 3 times a week.\\nIf you notice your compost is dry in the center, add 64 fluid ounces (1,900 mL) of water to the pile while you’re turning it to moisten it up.\\nAvoid turning the pile every day because this can disturb the fungi and microorganisms in the pile that are responsible for breaking it down.\\n2-6. Maintain your compost pile for at least 6 to 12 months.\\nThe longer you keep your compost pile healthy, the more humus you’ll end up with. When you notice most of the pile has turned into compost, you can use that as fertilizer or keep tending to it for 6 to 12 months (or longer) until it turns into humus.\\nHumus will look like dark brown or black soil without any leaves or other materials that can be broken down further.\\nIf you live in a chilly or cold environment, it can take years for compost to turn into humus so be patient!\\n3. Using Humus in Your Garden\\n3-1. Test the soil’s pH level to see if it can benefit from a humus treatment.\\nSoil that is too acidic or basic will inhibit the plants from taking in nutrients. Stick a pH stick into the ground—the proper range is between 6 and 8. If the soil is out of that healthy range, humus can help bring it into balance.\\nDepending on your soil’s pH reading, you may need to add other elements like limestone to decrease acidity or sulfur to increase acidity before mixing in the humus.\\nYou can buy pH strip tests online, at nurseries, or from garden supply stores.\\n3-2. Stir the humus into your topsoil to correct soil that’s too sandy or too thick.\\nHumus can help aerate and drain the soil, prompting more nutrient-producing organisms to grow and feed your plants. Use a pitchfork to mix humus into the top 7 inches (18 cm) to 12 inches (30 cm) of sandy or clay-like soil.\\nFor an area of 25 square feet (2.3 m), use 1 square foot (0.093 m) of humus.\\nIf your soil is too sandy and won’t hold water, humus will give it the sponge-like texture it needs to hold water.\\nFor thick, heavy soil (with lots of clay) that holds onto too much water, adding humus will help it form larger clumps (instead of small, sticky bits) so water doesn’t hang around and cause root rot.\\n3-3. Discourage pests and prevent diseases in the soil with humus.\\nHumus contains live microbes and bacteria that attract ants and spiders into the soil to eat harmful pests and larvae. Adding humus will also make the soil less vulnerable to pathogens that lead to various diseases.\\nIf you notice yellow or brown spots on your plant’s leaves or crinkling, oozing, and other signs of disease, treat the soil with humus over the course fo 2 days. For instance, for a small potted plant, pour in enough humus to make a 1 inch (2.5 cm) layer and then mix it in. Repeat this process 1 to 2 days later.\\n3-4. Revitalize infertile so it can grow plants again.\\nSoil that has grown infertile after years or decades of farming will have little to no nutrients left over to grow new plant life. To revive infertile soil, pour a 2 inches (5.1 cm) layer of humus onto the soil and mix it in with a pitchfork.\\nApply another layer 2 inches (5.1 cm) thick 1 or 2 days later for extra nutrient-boosting support.\\nTreat your active garden with humus once a year in the early springtime to keep the soil fertile and happy.\\n3-5. Turn compacted soil into fruitful gardening soil.\\nOutdoor areas with lots of foot traffic will leave the soil too compacted, which isn’t conducive for plant life. To turn compacted soil into a fertile garden area, churn the soil with a pitchfork, breaking up any large clumps of dirt. Then, add a layer of humus about 2 inches (5.1 cm) thick and use a pitchfork to blend it into the soil.\\nAfter you’ve added humus, wait 1 or 2 weeks before testing the soil with a pH strip to see if it has a reading of 6 to 8 (the only suitable range for growing plants).\\nTips\\nTry adding a thin layer of protein-and-nitrogen-rich alfalfa meal to speed up the composting process.[20]\\nX\\nResearch source\\nThink of building a compost pile like building lasagna, with the layers alternating between moist and dry ingredients.\\nWarnings\\nDo not touch your compost with bare hands, especially if you have a cut or scrape. Bacteria in the decaying matter can cause tetanus.\\nIf you notice dusty white patches on your compost pile and develop pneumonia-like symptoms, see a doctor about taking antibiotics for \\\"farmer's lung.\\\"\\n\", \"简要回答\": \"Humus is a black-brown layer of soil material that's formed from decayed vegetable and plant matter. It’s different from compost in the sense that it is \\\"finished,\\\" which means no components can be broken down any further. It's also primarily made with leaves, manure, and wood chips, but you can also make it out of food waste and other compostable items. Because it's high in carbon, nitrogen, nitrogen, potassium, phosphorus, and magnesium, humus is ideal for keeping your soil healthy and fertile for years to come.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Making Humus from Leaves\", \"步骤\": [{\"编号\": 1, \"标题\": \"Let leaves gather on your lawn for a few weeks or months.\", \"描述\": \"Leaves are the main ingredient you’ll need to make humus, so allow your trees to shed as many leaves as they like. If you don’t have trees, ask your neighbors if you can gather and take the leaves that fall on their lawns.\\nLots of people rake their leaves into a garbage bag and set them on the curb for waste collection, so keep an eye out for bags of leaves when you’re driving around. Don’t feel bad about taking them because you’ll be putting them to good use!\\nIf possible, avoid using the leaves from beech, oak, holly, and sweet chestnut trees because they’re lower in nitrogen and calcium. Leaves from black walnut and eucalyptus trees should especially be avoided because they contain natural herbicides.\"}, {\"编号\": 2, \"标题\": \"Shred the leaves using a shredder so they decompose faster.\", \"描述\": \"Shredded leaves are easier to work with and will decompose much faster than whole leaves. If you have a leaf shredder, rake the leaves into a bucket and dump them into the shredder placed over a tarp or another bucket so you can easily pour them into a pile or other container.\\nYou can also use a lawnmower to shred the leaves.\\nShredded leaves can turn into compost in just 2 to 4 weeks versus whole leaves that can take 6 to 12 months to break down.\"}, {\"编号\": 3, \"标题\": \"Transfer the shredded leaves into a large wire or mesh container.\", \"描述\": \"A tall wire or mesh container will allow air to flow between the leaves, helping the microbes break down the leaves into compost much faster. You can buy a mesh composting container at any garden store or make your own. Place the leaf container into an area that doesn’t get a lot of wind or cover the container with a plastic tarp to prevent the leaf shreddings from blowing away.\\nA container with a height of 4 feet (1.3 yd) and a diameter of 4 feet (1.3 yd) will hold 17.5 square feet (1.63 m) and 35 square feet (3.3 m) of shredded leaves.\\nYou can also make a square container by driving 4 wooden posts into the ground, wrapping chicken wire around them, and securing the sides with heavy-duty twist ties or rope.\"}, {\"编号\": 4, \"标题\": \"Turn the leaves every 3 to 7 days or as needed for your environment.\", \"描述\": \"Turning the leaves will increase airflow to the microbes inside the leaf pile, which are responsible for breaking down the leaves into compost. Insert a square-point garden shovel or pitchfork into the center of the pile, reaching down as far as you can. Then, bring the bottom leaves up to the sides of the pile (almost like you’re whisking egg whites for baking). Repeat this process until the center parts are on the sides and the sides are in the center.\\nIf you live in a hot or humid environment, turn the compost bin more often (every 3 or 4 days) for faster decomposition.\\nIf you live in a cold or dry environment, you can get away with only turning the leaves every 2 to 6 weeks.\\nIf you’re using whole leaves, turn them every 2 weeks. You can wait 4 to 6 weeks between turnings, but doing it every 2 weeks will speed up the process.\"}, {\"编号\": 5, \"标题\": \"Add manure, grass clippings, food waste, or fertilizer if desired.\", \"描述\": \"While it’s not necessary to make healthy compost or humus, mixing in manure and other nitrogen-rich materials can speed up the process of decay. Use 1 part manure, clippings, food waste, or 10-10-10 fertilizer for 4 parts of leaves and mix it into the pile with a pitchfork or square-point garden shovel.\\nChicken, horse, cow, and rabbit manure are all great nutrient-rich options.\\nYou can buy bagged composting manure and 10-10-10 fertilizer from most nurseries and garden supply stores.\"}, {\"编号\": 6, \"标题\": \"Wait 6 to 8 weeks for the leaves to turn into compost, then humus.\", \"描述\": \"As time passes, you’ll notice the leaf pile has decreased in volume—this is a sign that the microbes are doing a good job at breaking down the leaves. If you used shredded leaves, you may have compost as soon as the second or third week, but it will need another few weeks to a month to break down into humus.\\nContinue the turn the pile as necessary during this process. If you notice the leaves are too dry and flaky, water the pile for about 5 seconds with a garden hose.\\nIf you’re using whole leaves, they’ll turn into compost in 6 to 12 months. It can take another year (or 2!) for that to turn into humus.\\nYou’ll know when you have humus when the compost turns into a moist brown or black soil with no more visible leaves.\"}]}, {\"编号\": 2, \"标题\": \"Composting Food and Waste to Make Humus\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose a shady section of your yard to make the pile.\", \"描述\": \"Select a dry, shady area that’s far enough away from your house so it doesn’t smell but close enough that a hose can reach it. Make sure it’s accessible from all angles so you can turn the materials when necessary.\\nIf you have neighbors, make sure you’re putting it in a place where the smell won’t bother them.\\nSome cities have rules about where you can place a compost pile, so check your area’s regulations to make sure you’re not breaking the law.\\nIf you don’t have a large backyard area, use a compost tumbler or spinner instead. You can buy them at most gardening supply or home hardware stores.\"}, {\"编号\": 2, \"标题\": \"Layer the ground with 3 inches (7.6 cm) of carbon-rich materials.\", \"描述\": \"Start your pile with a layer of leaves, straw, hay, twigs, wood chips, small cardboard strips, or shredded paper. These materials will supply necessary carbon to the pile, which will help the microbes eat away at the materials and break them down into compost (and eventually, humus).\\nIf you’re using a tumbler bin, simply toss these materials into the barrel. Use enough to make a 3 inches (7.6 cm) layer in the center of the barrel.\\nIf you live in a very humid environment, you may need to add more mulch to prevent the compost from getting too moist.\"}, {\"编号\": 3, \"标题\": \"Fill the pile or bin with compostable materials.\", \"描述\": \"Keep a small bin inside your home to collect compostable kitchen scraps so you can add them to the outside pile. In addition to food scraps, you can compost a surprising number of things found around the house. Be sure to keep non-compostable materials out of your pile or bin because they can attract pests, promote disease, and spoil the nutrients.\\nCompostable materials:\\nFoods: fruits, vegetables, eggshells, nuts and nut shells (except walnuts), tea bags, coffee grounds, old herbs, and spices.\\nHousehold items: coffee filters, tea bags, shredded newspaper, cardboard, paper, cotton balls (100% cotton), hair, fur.\\nNatural materials: sawdust, wood chips, houseplants, grass clippings, yard trimmings, leaves, hay, straw.\\n\\nDo not compost:\\nDairy products: milk, butter, sour cream, yogurt, eggs (the yolk and whites).\\nFats: oils, grease, lard.\\nBaked goods and grains: cake, cookies, pasta, rice.\\nMeat products: All types of meat and fish (including the bones).\\nPet waste: feces, cat litter.\\nAnything with pesticides: grass trimmings, tree trimmings, houseplants treated with pesticides.\\nThings containing plastic or dyes: cigarette butts, glossy magazines, colored paper, markers, leather goods, coated coffee cups, coated milk or juice cartons.\"}, {\"编号\": 4, \"标题\": \"Add a 3 inches (7.6 cm) layer of mulch after every 8 inches (20 cm) of compostable scraps.\", \"描述\": \"Food waste and other compostable materials add more nitrogen to the pile, so you need to add more carbon-rich materials to balance it out and aerate the pile. Once you have 8 inches (20 cm) of nitrogen-rich materials on top of the first layer of mulch, add a 3 inches (7.6 cm) or 4 inches (10 cm) layer of wood chips, straw, hay, grass clippings, or leaves.\\nAdding these layers will help air circulate throughout the pile, allowing microbes to do a better job of breaking down the waste.\"}, {\"编号\": 5, \"标题\": \"Turn the pile every 3 days to speed up the process of decomposition.\", \"描述\": \"Use a pitchfork or square-pointed shovel to transfer the material at the bottom center of the pile to the top outer edges of the pile and vice versa. Do this every 3 days to prevent it from overheating and keep smells to a minimum.\\nIf you’re using a tumbler or spinner, turn it around about 5 or 6 times and shake it back and forth to loosen up the materials inside. Do this about 2 to 3 times a week.\\nIf you notice your compost is dry in the center, add 64 fluid ounces (1,900 mL) of water to the pile while you’re turning it to moisten it up.\\nAvoid turning the pile every day because this can disturb the fungi and microorganisms in the pile that are responsible for breaking it down.\"}, {\"编号\": 6, \"标题\": \"Maintain your compost pile for at least 6 to 12 months.\", \"描述\": \"The longer you keep your compost pile healthy, the more humus you’ll end up with. When you notice most of the pile has turned into compost, you can use that as fertilizer or keep tending to it for 6 to 12 months (or longer) until it turns into humus.\\nHumus will look like dark brown or black soil without any leaves or other materials that can be broken down further.\\nIf you live in a chilly or cold environment, it can take years for compost to turn into humus so be patient!\"}]}, {\"编号\": 3, \"标题\": \"Using Humus in Your Garden\", \"步骤\": [{\"编号\": 1, \"标题\": \"Test the soil’s pH level to see if it can benefit from a humus treatment.\", \"描述\": \"Soil that is too acidic or basic will inhibit the plants from taking in nutrients. Stick a pH stick into the ground—the proper range is between 6 and 8. If the soil is out of that healthy range, humus can help bring it into balance.\\nDepending on your soil’s pH reading, you may need to add other elements like limestone to decrease acidity or sulfur to increase acidity before mixing in the humus.\\nYou can buy pH strip tests online, at nurseries, or from garden supply stores.\"}, {\"编号\": 2, \"标题\": \"Stir the humus into your topsoil to correct soil that’s too sandy or too thick.\", \"描述\": \"Humus can help aerate and drain the soil, prompting more nutrient-producing organisms to grow and feed your plants. Use a pitchfork to mix humus into the top 7 inches (18 cm) to 12 inches (30 cm) of sandy or clay-like soil.\\nFor an area of 25 square feet (2.3 m), use 1 square foot (0.093 m) of humus.\\nIf your soil is too sandy and won’t hold water, humus will give it the sponge-like texture it needs to hold water.\\nFor thick, heavy soil (with lots of clay) that holds onto too much water, adding humus will help it form larger clumps (instead of small, sticky bits) so water doesn’t hang around and cause root rot.\"}, {\"编号\": 3, \"标题\": \"Discourage pests and prevent diseases in the soil with humus.\", \"描述\": \"Humus contains live microbes and bacteria that attract ants and spiders into the soil to eat harmful pests and larvae. Adding humus will also make the soil less vulnerable to pathogens that lead to various diseases.\\nIf you notice yellow or brown spots on your plant’s leaves or crinkling, oozing, and other signs of disease, treat the soil with humus over the course fo 2 days. For instance, for a small potted plant, pour in enough humus to make a 1 inch (2.5 cm) layer and then mix it in. Repeat this process 1 to 2 days later.\"}, {\"编号\": 4, \"标题\": \"Revitalize infertile so it can grow plants again.\", \"描述\": \"Soil that has grown infertile after years or decades of farming will have little to no nutrients left over to grow new plant life. To revive infertile soil, pour a 2 inches (5.1 cm) layer of humus onto the soil and mix it in with a pitchfork.\\nApply another layer 2 inches (5.1 cm) thick 1 or 2 days later for extra nutrient-boosting support.\\nTreat your active garden with humus once a year in the early springtime to keep the soil fertile and happy.\"}, {\"编号\": 5, \"标题\": \"Turn compacted soil into fruitful gardening soil.\", \"描述\": \"Outdoor areas with lots of foot traffic will leave the soil too compacted, which isn’t conducive for plant life. To turn compacted soil into a fertile garden area, churn the soil with a pitchfork, breaking up any large clumps of dirt. Then, add a layer of humus about 2 inches (5.1 cm) thick and use a pitchfork to blend it into the soil.\\nAfter you’ve added humus, wait 1 or 2 weeks before testing the soil with a pH strip to see if it has a reading of 6 to 8 (the only suitable range for growing plants).\"}], \"小提示\": [\"Try adding a thin layer of protein-and-nitrogen-rich alfalfa meal to speed up the composting process.[20]\\nX\\nResearch source\\n\", \"Think of building a compost pile like building lasagna, with the layers alternating between moist and dry ingredients.\\n\"], \"注意事项\": [\"Do not touch your compost with bare hands, especially if you have a cut or scrape. Bacteria in the decaying matter can cause tetanus.\\n\", \"If you notice dusty white patches on your compost pile and develop pneumonia-like symptoms, see a doctor about taking antibiotics for \\\"farmer's lung.\\\"\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,123 |
How to Build Intimacy in a Relationship: Increasing Intimacy with Your Partner
|
1. What is intimacy?
Intimacy in a relationship is feeling emotionally connected to each other.
In an intimate relationship, you feel supported and secure. You're able to share thoughts and feelings with each other without fear of being insulted or rejected.
True intimacy is about more than sex. In fact, sometimes intimacy doesn't include sex at all! You can have intimacy in any type of relationship, including relationships with family members and friends.
2. What are the different types of intimacy?
There is physical, emotional, intellectual, and spiritual intimacy.
All types of intimacy require plenty of trust to blossom. A relationship might have more of some types than others, and that's perfectly fine. All of these types take time to build and nurture, although some might come more naturally to you than others.
Physical intimacy is what most people think of when they hear the word "intimacy." But physical intimacy includes more than just sex—there's also nonsexual touch and simply being physically comfortable with each other.
Emotional intimacy covers your comfort level sharing your feelings with each other and being vulnerable around each other. If you're comfortable being emotionally vulnerable around your partner, you have high emotional intimacy.
Intellectual intimacy deals with your mental connection with your partner in terms of how the two of you think, reason, and share your thoughts and ideas with each other. It can also include learning new skills together and working as a team.
Spiritual intimacy is usually religious, but it goes beyond that. It means that you feel comfortable sharing your beliefs with each other and you have similar spiritual or moral values and goals.
3. Why is intimacy important?
Intimacy helps you feel content, empowered, and happy.
Intimate relationships are essential for people to feel whole and complete. Intimacy reinforces your connection to humanity as a whole and might even make you a better person.
Intimacy is most important in your closest relationships. If you consider your romantic partner to be your closest or primary relationship, intimacy is vital. Without it, you'll likely feel more lonely and vulnerable.
4. How to Build Intimacy in Your Relationship
4-1. Share secrets and feelings with each other that are emotionally meaningful.
Whenever you share something about yourself that's important to who you are, there's a risk that the person you share it with won't react the way you want (or even need) them to. This risk creates vulnerability, which is required for intimacy to grow.
For example, you might tell your partner about something embarrassing that happened in your childhood. When they react in a supportive and reassuring way, you'll feel a sense of relief that brings you closer to them.
If the worst-case scenario happens and your partner doesn't respond in the way that you hoped, use it as an opportunity to learn more about them. Ask them why they responded the way they did and tell them what you hoped to hear from them.
4-2. Express your gratitude and appreciation for your partner.
Your partner will feel closer to you and safer around you when they know that you see them and appreciate the things that they do. This also keeps you from starting to take it for granted that your partner will do various things.
For example, if your partner takes out the trash, you might say, "Thanks so much for taking out the trash this morning! That was a big help." It's a quick, simple thing that makes a big difference.
Have a positive outlook towards your relationship generally and celebrate all the positive things. This keeps you from taking things for granted in your relationship and helps strengthen your emotional connection to each other.
4-3. Indulge your silly and playful side.
In the face of all the responsibilities that come with adult life, it's easy to lose your sense of playfulness—but it's also pretty easy to bring it back. Most people will appreciate a silly lighthearted moment and it will bring you closer together with your partner.
For example, while the two of you are doing dishes, you might playfully splash your partner. Or you might sneak up behind them and give them a poke or a "boop" on the nose.
Doing something silly or playful can also ease tension and help lighten a heavy moment, but read the room first. You don't want it to look like you're not taking something as seriously as you should be.
4-4. Use any kind of physical touch to boost your physical intimacy.
This includes intentional touch, such as hugs and kisses, as well as incidental touch. Random incidental touching tends to happen a lot between couples with high levels of physical intimacy.
For example, you might run your hand down your partner's back or squeeze their shoulder as you walk past them. You're not necessarily going out of your way to touch them, you're just acknowledging their presence.
Make it a habit to always give your partner a hug and a kiss whenever the two of you are parting ways.
Kiss your partner randomly on the cheek or forehead when you're out and about or both doing something at home.
Hold hands most of the time when you're walking, sitting, or standing together.
4-5. Schedule time to spend together as a couple without distractions.
When you're both busy with various life responsibilities, it can be hard to spend the time together that builds and reinforces your connection. Time alone together without distractions helps you stay close.
When you're first dating, this is often a lot easier. Basically, every date you plan is quality time together. But once you get more serious or move in together, your regular life responsibilities might start to slowly eat away at your "couple time."
You don't need a couple of hours if you don't have it—even 15 minutes of uninterrupted conversation can help you build and sustain your intimacy as a couple.
4-6. Ask open-ended questions and have deep conversations to build intellectual intimacy.
Intellectual intimacy is as simple as being curious about your partner's thoughts on various issues or events. When you listen to each other and ask further questions, you get to know each other better.
This doesn't necessarily mean you're having deep, philosophical discussions every day. Building intellectual intimacy can be as simple as asking your partner about their favorite color or their favorite animal, then really listening to the reasons behind their choice.
4-7. Exercise together to work toward a mutual goal.
Talk about what you want to accomplish in terms of physical fitness or activity, then find ways you can work together. You'll hold each other accountable and make new memories, which helps strengthen your bond.
For example, suppose you want to get stronger but find it boring to lift weights. Your partner can go to the gym with you to help motivate you and make it more fun than it would be if you went alone.
You might also decide that you both want to play a sport together. If it's something new that neither of you has ever done before, you'll build intimacy through the vulnerability of learning something new.
4-8. Cultivate a connection that transcends the two of you as people.
Activities such as meditating or praying together strengthen your spiritual connection with your partner. You might also try volunteering for a religious or spiritual organization or just helping other people together.
Spiritual intimacy isn't necessarily about you and your partner's religious or spiritual beliefs, although you'll likely have an easier time building spiritual intimacy if your beliefs are similar.
The point here is that you connect with the world beyond the two of you in a way that fulfills and strengthens your relationship in the process.
4-9. Allow yourself to be vulnerable to get to the core of intimacy.
When you have true intimacy with your partner, they know you really well—maybe even better than you know yourself. But you can't get there without first letting your guard down to expose your heart and soul to them.
Think about how a dog will roll over and expose its belly to people it trusts. The dog feels confident that the people won't hurt it, even if it can't know that with 100% certainty. For the dog, the pleasure of belly pats is worth the risk that the people might hurt it, because the dog is fairly certain they won't.
When you reveal your deepest thoughts and feelings to your partner, you're exposing yourself to the risk that they will hurt you, but you trust that they won't. That trust is the foundation of strong intimacy.
4-10. Experience vulnerability together by tackling something unfamiliar.
Some new activities and experiences are downright scary at first—and that fear can bring you closer together as a couple. As you learn and become more comfortable with the experience, you gain the stories you shared from taking that journey together.
For example, you and your partner might decide to try glass blowing, or pottery, or some other art that you've never tried before.
Some activities seem ready-made to build intimacy while learning something new. For example, you might take ballroom dancing classes.
You might also travel together to an unfamiliar place. The new environment allows you to see your partner in a new light.
5. How do you overcome a fear of intimacy?
5-1. Learn to read and communicate emotions directly.
Take the time to think about how you really feel. Label your emotions and encourage your partner to do the same thing. Over time, you'll come to recognize signs of different emotions and feel more comfortable being vulnerable with your partner.
A fear of intimacy is, ultimately, a fear of the unknown. You don't know what your partner is feeling, so you assume the worst. You become afraid of vulnerability because you're sure you'll get hurt.
The process of overcoming a fear of intimacy can bring some memories of past hurt and trauma to the surface. If this happens to you or your partner, you might want to work with a therapist.
5-2. Make eye contact with your partner as often as you can.
Eye contact increases your empathy and connection. It also makes it much easier to pick up on what your partner is feeling. Taking away some of that uncertainty will help you get more comfortable with intimacy.
If you're not very good at making eye contact, your partner is a great person to practice with! Just let them know that it's something you want to work on. You can build your intimacy with them while also working on an important life skill.
|
{
"create_time": "20230517 10:59:04",
"回答明细": "{\"回答\": \"1. What is intimacy?\\nIntimacy in a relationship is feeling emotionally connected to each other.\\nIn an intimate relationship, you feel supported and secure. You're able to share thoughts and feelings with each other without fear of being insulted or rejected.\\nTrue intimacy is about more than sex. In fact, sometimes intimacy doesn't include sex at all! You can have intimacy in any type of relationship, including relationships with family members and friends.\\n2. What are the different types of intimacy?\\nThere is physical, emotional, intellectual, and spiritual intimacy.\\nAll types of intimacy require plenty of trust to blossom. A relationship might have more of some types than others, and that's perfectly fine. All of these types take time to build and nurture, although some might come more naturally to you than others.\\n\\nPhysical intimacy is what most people think of when they hear the word \\\"intimacy.\\\" But physical intimacy includes more than just sex—there's also nonsexual touch and simply being physically comfortable with each other.\\nEmotional intimacy covers your comfort level sharing your feelings with each other and being vulnerable around each other. If you're comfortable being emotionally vulnerable around your partner, you have high emotional intimacy.\\nIntellectual intimacy deals with your mental connection with your partner in terms of how the two of you think, reason, and share your thoughts and ideas with each other. It can also include learning new skills together and working as a team.\\nSpiritual intimacy is usually religious, but it goes beyond that. It means that you feel comfortable sharing your beliefs with each other and you have similar spiritual or moral values and goals.\\n3. Why is intimacy important?\\nIntimacy helps you feel content, empowered, and happy.\\nIntimate relationships are essential for people to feel whole and complete. Intimacy reinforces your connection to humanity as a whole and might even make you a better person.\\nIntimacy is most important in your closest relationships. If you consider your romantic partner to be your closest or primary relationship, intimacy is vital. Without it, you'll likely feel more lonely and vulnerable.\\n4. How to Build Intimacy in Your Relationship\\n4-1. Share secrets and feelings with each other that are emotionally meaningful.\\nWhenever you share something about yourself that's important to who you are, there's a risk that the person you share it with won't react the way you want (or even need) them to. This risk creates vulnerability, which is required for intimacy to grow.\\nFor example, you might tell your partner about something embarrassing that happened in your childhood. When they react in a supportive and reassuring way, you'll feel a sense of relief that brings you closer to them.\\nIf the worst-case scenario happens and your partner doesn't respond in the way that you hoped, use it as an opportunity to learn more about them. Ask them why they responded the way they did and tell them what you hoped to hear from them.\\n4-2. Express your gratitude and appreciation for your partner.\\nYour partner will feel closer to you and safer around you when they know that you see them and appreciate the things that they do. This also keeps you from starting to take it for granted that your partner will do various things.\\nFor example, if your partner takes out the trash, you might say, \\\"Thanks so much for taking out the trash this morning! That was a big help.\\\" It's a quick, simple thing that makes a big difference.\\nHave a positive outlook towards your relationship generally and celebrate all the positive things. This keeps you from taking things for granted in your relationship and helps strengthen your emotional connection to each other.\\n4-3. Indulge your silly and playful side.\\nIn the face of all the responsibilities that come with adult life, it's easy to lose your sense of playfulness—but it's also pretty easy to bring it back. Most people will appreciate a silly lighthearted moment and it will bring you closer together with your partner.\\nFor example, while the two of you are doing dishes, you might playfully splash your partner. Or you might sneak up behind them and give them a poke or a \\\"boop\\\" on the nose.\\nDoing something silly or playful can also ease tension and help lighten a heavy moment, but read the room first. You don't want it to look like you're not taking something as seriously as you should be.\\n4-4. Use any kind of physical touch to boost your physical intimacy.\\nThis includes intentional touch, such as hugs and kisses, as well as incidental touch. Random incidental touching tends to happen a lot between couples with high levels of physical intimacy.\\nFor example, you might run your hand down your partner's back or squeeze their shoulder as you walk past them. You're not necessarily going out of your way to touch them, you're just acknowledging their presence.\\nMake it a habit to always give your partner a hug and a kiss whenever the two of you are parting ways.\\nKiss your partner randomly on the cheek or forehead when you're out and about or both doing something at home.\\nHold hands most of the time when you're walking, sitting, or standing together.\\n4-5. Schedule time to spend together as a couple without distractions.\\nWhen you're both busy with various life responsibilities, it can be hard to spend the time together that builds and reinforces your connection. Time alone together without distractions helps you stay close.\\nWhen you're first dating, this is often a lot easier. Basically, every date you plan is quality time together. But once you get more serious or move in together, your regular life responsibilities might start to slowly eat away at your \\\"couple time.\\\"\\nYou don't need a couple of hours if you don't have it—even 15 minutes of uninterrupted conversation can help you build and sustain your intimacy as a couple.\\n4-6. Ask open-ended questions and have deep conversations to build intellectual intimacy.\\nIntellectual intimacy is as simple as being curious about your partner's thoughts on various issues or events. When you listen to each other and ask further questions, you get to know each other better.\\nThis doesn't necessarily mean you're having deep, philosophical discussions every day. Building intellectual intimacy can be as simple as asking your partner about their favorite color or their favorite animal, then really listening to the reasons behind their choice.\\n4-7. Exercise together to work toward a mutual goal.\\nTalk about what you want to accomplish in terms of physical fitness or activity, then find ways you can work together. You'll hold each other accountable and make new memories, which helps strengthen your bond.\\nFor example, suppose you want to get stronger but find it boring to lift weights. Your partner can go to the gym with you to help motivate you and make it more fun than it would be if you went alone.\\nYou might also decide that you both want to play a sport together. If it's something new that neither of you has ever done before, you'll build intimacy through the vulnerability of learning something new.\\n4-8. Cultivate a connection that transcends the two of you as people.\\nActivities such as meditating or praying together strengthen your spiritual connection with your partner. You might also try volunteering for a religious or spiritual organization or just helping other people together.\\nSpiritual intimacy isn't necessarily about you and your partner's religious or spiritual beliefs, although you'll likely have an easier time building spiritual intimacy if your beliefs are similar.\\nThe point here is that you connect with the world beyond the two of you in a way that fulfills and strengthens your relationship in the process.\\n4-9. Allow yourself to be vulnerable to get to the core of intimacy.\\nWhen you have true intimacy with your partner, they know you really well—maybe even better than you know yourself. But you can't get there without first letting your guard down to expose your heart and soul to them.\\nThink about how a dog will roll over and expose its belly to people it trusts. The dog feels confident that the people won't hurt it, even if it can't know that with 100% certainty. For the dog, the pleasure of belly pats is worth the risk that the people might hurt it, because the dog is fairly certain they won't.\\nWhen you reveal your deepest thoughts and feelings to your partner, you're exposing yourself to the risk that they will hurt you, but you trust that they won't. That trust is the foundation of strong intimacy.\\n4-10. Experience vulnerability together by tackling something unfamiliar.\\nSome new activities and experiences are downright scary at first—and that fear can bring you closer together as a couple. As you learn and become more comfortable with the experience, you gain the stories you shared from taking that journey together.\\nFor example, you and your partner might decide to try glass blowing, or pottery, or some other art that you've never tried before.\\nSome activities seem ready-made to build intimacy while learning something new. For example, you might take ballroom dancing classes.\\nYou might also travel together to an unfamiliar place. The new environment allows you to see your partner in a new light.\\n5. How do you overcome a fear of intimacy?\\n5-1. Learn to read and communicate emotions directly.\\nTake the time to think about how you really feel. Label your emotions and encourage your partner to do the same thing. Over time, you'll come to recognize signs of different emotions and feel more comfortable being vulnerable with your partner.\\nA fear of intimacy is, ultimately, a fear of the unknown. You don't know what your partner is feeling, so you assume the worst. You become afraid of vulnerability because you're sure you'll get hurt.\\nThe process of overcoming a fear of intimacy can bring some memories of past hurt and trauma to the surface. If this happens to you or your partner, you might want to work with a therapist.\\n5-2. Make eye contact with your partner as often as you can.\\nEye contact increases your empathy and connection. It also makes it much easier to pick up on what your partner is feeling. Taking away some of that uncertainty will help you get more comfortable with intimacy.\\nIf you're not very good at making eye contact, your partner is a great person to practice with! Just let them know that it's something you want to work on. You can build your intimacy with them while also working on an important life skill.\\n\", \"简要回答\": \"Building intimacy with your partner can help you both feel more secure, connected, and happy in your relationship. But what exactly is intimacy, and how do you build it? When people hear the word \\\"intimacy,\\\" they tend to think of sex, but there's a lot more to it than that. Keep reading to learn about the different types of intimacy and how to build intimacy in your relationship.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"What is intimacy?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Intimacy in a relationship is feeling emotionally connected to each other.\", \"描述\": \"In an intimate relationship, you feel supported and secure. You're able to share thoughts and feelings with each other without fear of being insulted or rejected.\\nTrue intimacy is about more than sex. In fact, sometimes intimacy doesn't include sex at all! You can have intimacy in any type of relationship, including relationships with family members and friends.\"}]}, {\"编号\": 2, \"标题\": \"What are the different types of intimacy?\", \"步骤\": [{\"编号\": 1, \"标题\": \"There is physical, emotional, intellectual, and spiritual intimacy.\", \"描述\": \"All types of intimacy require plenty of trust to blossom. A relationship might have more of some types than others, and that's perfectly fine. All of these types take time to build and nurture, although some might come more naturally to you than others.\\n\\nPhysical intimacy is what most people think of when they hear the word \\\"intimacy.\\\" But physical intimacy includes more than just sex—there's also nonsexual touch and simply being physically comfortable with each other.\\nEmotional intimacy covers your comfort level sharing your feelings with each other and being vulnerable around each other. If you're comfortable being emotionally vulnerable around your partner, you have high emotional intimacy.\\nIntellectual intimacy deals with your mental connection with your partner in terms of how the two of you think, reason, and share your thoughts and ideas with each other. It can also include learning new skills together and working as a team.\\nSpiritual intimacy is usually religious, but it goes beyond that. It means that you feel comfortable sharing your beliefs with each other and you have similar spiritual or moral values and goals.\"}]}, {\"编号\": 3, \"标题\": \"Why is intimacy important?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Intimacy helps you feel content, empowered, and happy.\", \"描述\": \"Intimate relationships are essential for people to feel whole and complete. Intimacy reinforces your connection to humanity as a whole and might even make you a better person.\\nIntimacy is most important in your closest relationships. If you consider your romantic partner to be your closest or primary relationship, intimacy is vital. Without it, you'll likely feel more lonely and vulnerable.\"}]}, {\"编号\": 4, \"标题\": \"How to Build Intimacy in Your Relationship\", \"步骤\": [{\"编号\": 1, \"标题\": \"Share secrets and feelings with each other that are emotionally meaningful.\", \"描述\": \"Whenever you share something about yourself that's important to who you are, there's a risk that the person you share it with won't react the way you want (or even need) them to. This risk creates vulnerability, which is required for intimacy to grow.\\nFor example, you might tell your partner about something embarrassing that happened in your childhood. When they react in a supportive and reassuring way, you'll feel a sense of relief that brings you closer to them.\\nIf the worst-case scenario happens and your partner doesn't respond in the way that you hoped, use it as an opportunity to learn more about them. Ask them why they responded the way they did and tell them what you hoped to hear from them.\"}, {\"编号\": 2, \"标题\": \"Express your gratitude and appreciation for your partner.\", \"描述\": \"Your partner will feel closer to you and safer around you when they know that you see them and appreciate the things that they do. This also keeps you from starting to take it for granted that your partner will do various things.\\nFor example, if your partner takes out the trash, you might say, \\\"Thanks so much for taking out the trash this morning! That was a big help.\\\" It's a quick, simple thing that makes a big difference.\\nHave a positive outlook towards your relationship generally and celebrate all the positive things. This keeps you from taking things for granted in your relationship and helps strengthen your emotional connection to each other.\"}, {\"编号\": 3, \"标题\": \"Indulge your silly and playful side.\", \"描述\": \"In the face of all the responsibilities that come with adult life, it's easy to lose your sense of playfulness—but it's also pretty easy to bring it back. Most people will appreciate a silly lighthearted moment and it will bring you closer together with your partner.\\nFor example, while the two of you are doing dishes, you might playfully splash your partner. Or you might sneak up behind them and give them a poke or a \\\"boop\\\" on the nose.\\nDoing something silly or playful can also ease tension and help lighten a heavy moment, but read the room first. You don't want it to look like you're not taking something as seriously as you should be.\"}, {\"编号\": 4, \"标题\": \"Use any kind of physical touch to boost your physical intimacy.\", \"描述\": \"This includes intentional touch, such as hugs and kisses, as well as incidental touch. Random incidental touching tends to happen a lot between couples with high levels of physical intimacy.\\nFor example, you might run your hand down your partner's back or squeeze their shoulder as you walk past them. You're not necessarily going out of your way to touch them, you're just acknowledging their presence.\\nMake it a habit to always give your partner a hug and a kiss whenever the two of you are parting ways.\\nKiss your partner randomly on the cheek or forehead when you're out and about or both doing something at home.\\nHold hands most of the time when you're walking, sitting, or standing together.\"}, {\"编号\": 5, \"标题\": \"Schedule time to spend together as a couple without distractions.\", \"描述\": \"When you're both busy with various life responsibilities, it can be hard to spend the time together that builds and reinforces your connection. Time alone together without distractions helps you stay close.\\nWhen you're first dating, this is often a lot easier. Basically, every date you plan is quality time together. But once you get more serious or move in together, your regular life responsibilities might start to slowly eat away at your \\\"couple time.\\\"\\nYou don't need a couple of hours if you don't have it—even 15 minutes of uninterrupted conversation can help you build and sustain your intimacy as a couple.\"}, {\"编号\": 6, \"标题\": \"Ask open-ended questions and have deep conversations to build intellectual intimacy.\", \"描述\": \"Intellectual intimacy is as simple as being curious about your partner's thoughts on various issues or events. When you listen to each other and ask further questions, you get to know each other better.\\nThis doesn't necessarily mean you're having deep, philosophical discussions every day. Building intellectual intimacy can be as simple as asking your partner about their favorite color or their favorite animal, then really listening to the reasons behind their choice.\"}, {\"编号\": 7, \"标题\": \"Exercise together to work toward a mutual goal.\", \"描述\": \"Talk about what you want to accomplish in terms of physical fitness or activity, then find ways you can work together. You'll hold each other accountable and make new memories, which helps strengthen your bond.\\nFor example, suppose you want to get stronger but find it boring to lift weights. Your partner can go to the gym with you to help motivate you and make it more fun than it would be if you went alone.\\nYou might also decide that you both want to play a sport together. If it's something new that neither of you has ever done before, you'll build intimacy through the vulnerability of learning something new.\"}, {\"编号\": 8, \"标题\": \"Cultivate a connection that transcends the two of you as people.\", \"描述\": \"Activities such as meditating or praying together strengthen your spiritual connection with your partner. You might also try volunteering for a religious or spiritual organization or just helping other people together.\\nSpiritual intimacy isn't necessarily about you and your partner's religious or spiritual beliefs, although you'll likely have an easier time building spiritual intimacy if your beliefs are similar.\\nThe point here is that you connect with the world beyond the two of you in a way that fulfills and strengthens your relationship in the process.\"}, {\"编号\": 9, \"标题\": \"Allow yourself to be vulnerable to get to the core of intimacy.\", \"描述\": \"When you have true intimacy with your partner, they know you really well—maybe even better than you know yourself. But you can't get there without first letting your guard down to expose your heart and soul to them.\\nThink about how a dog will roll over and expose its belly to people it trusts. The dog feels confident that the people won't hurt it, even if it can't know that with 100% certainty. For the dog, the pleasure of belly pats is worth the risk that the people might hurt it, because the dog is fairly certain they won't.\\nWhen you reveal your deepest thoughts and feelings to your partner, you're exposing yourself to the risk that they will hurt you, but you trust that they won't. That trust is the foundation of strong intimacy.\"}, {\"编号\": 10, \"标题\": \"Experience vulnerability together by tackling something unfamiliar.\", \"描述\": \"Some new activities and experiences are downright scary at first—and that fear can bring you closer together as a couple. As you learn and become more comfortable with the experience, you gain the stories you shared from taking that journey together.\\nFor example, you and your partner might decide to try glass blowing, or pottery, or some other art that you've never tried before.\\nSome activities seem ready-made to build intimacy while learning something new. For example, you might take ballroom dancing classes.\\nYou might also travel together to an unfamiliar place. The new environment allows you to see your partner in a new light.\"}]}, {\"编号\": 5, \"标题\": \"How do you overcome a fear of intimacy?\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn to read and communicate emotions directly.\", \"描述\": \"Take the time to think about how you really feel. Label your emotions and encourage your partner to do the same thing. Over time, you'll come to recognize signs of different emotions and feel more comfortable being vulnerable with your partner.\\nA fear of intimacy is, ultimately, a fear of the unknown. You don't know what your partner is feeling, so you assume the worst. You become afraid of vulnerability because you're sure you'll get hurt.\\nThe process of overcoming a fear of intimacy can bring some memories of past hurt and trauma to the surface. If this happens to you or your partner, you might want to work with a therapist.\"}, {\"编号\": 2, \"标题\": \"Make eye contact with your partner as often as you can.\", \"描述\": \"Eye contact increases your empathy and connection. It also makes it much easier to pick up on what your partner is feeling. Taking away some of that uncertainty will help you get more comfortable with intimacy.\\nIf you're not very good at making eye contact, your partner is a great person to practice with! Just let them know that it's something you want to work on. You can build your intimacy with them while also working on an important life skill.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,124 |
How to Build Intimacy with a Man
|
1. Do something physical together.
Get into your body and out of your head.
If you catch yourself overthinking things, try planning a fun activity where the two of you can use your bodies. Working out is always a great option—not only are you spending quality time together, but exercising together can help boost intimacy and trust in a relationship. Other activities might include:
Taking a dance class
Going for a hike
Arm wrestling
Playing video games
Playing a sport
2. Try something neither of you have done before.
Getting out of your comfort zone can bring you closer.
Whether you're in a new relationship or you've been together for decades, look for fun new activities you can do together. It's a good way to be vulnerable together, and the process of learning and laughing together is a great bonding experience.
Try taking a dance class, cooking a new dish together, or playing a sport neither of you have tried before.
3. Touch him frequently.
Physical contact can actually help the two of you feel closer.
Start small—even casual touches can help build intimacy. For instance, you might give him a long hug when you see him or put your hand on his arm when he says something funny. As the two of you get closer, you might do things like holding hands or cuddling while you watch a movie, or giving each other massages after a long day.
Physical touch can actually be good for your overall health, so you'll both get a benefit beyond the boost to your intimacy.
4. Make sexual intimacy a priority.
Sexual intimacy involves being vulnerable.
Just because you're sleeping together doesn't necessarily mean you're being sexually intimate. To really be intimate with each other, you have to get comfortable talking about what you do and don't like. Also, wild sex is definitely fun sometimes, but don't forget that lovemaking is also a really important part of an intimate relationship.
Try asking questions like, "What gets you in the mood?" or, "Is there anything you've always wanted to try in bed but haven't done?"
Don't be afraid to initiate sex. It may feel a little awkward if you're not used to doing it, but it can be as simple as saying, "Hey, want to turn off the TV and go cuddle?"
Keep him on his toes by surprising him with a flirty note, a steamy selfie, or by acting out one of his fantasies.
5. Stay present in the moment.
Fully engage with your guy when he's around.
One of the most important things you can do to make someone feel close to you is to give them your full attention. You don't necessarily have to be locked onto him 24/7, but make sure there are a few times a day where you turn off your devices and make your guy the center of your focus.
Make it a point to practice being present during conversations, meals, quality time, and special occasions.
Try not to get lost in your thoughts while you're with him—being anxious or focusing too much on the future can make it hard to enjoy the time you're together, and that can keep you from connecting on a deeper level.
6. Ask open-ended questions to get him to open up.
Dig deeper, even if you've known him for a while.
Avoid asking questions that can easily be answered with "yes" or "no." Instead, try asking questions that will encourage him to elaborate on his answer. That way, you'll get more insight into his personality, past, and likes or dislikes. For instance, instead of asking a question like, "Do you like pizza?" you might ask, "What's your favorite pizza topping?" Other questions might include:
"What's your favorite childhood memory?"
"Where would you go if you could travel anywhere?"
"What's your favorite famous painting?"
"What do you picture yourself doing once you retire?"
7. Be a great listener.
Make him feel like you really hear him.
Since it can be hard for some guys to open up, make sure he knows that you want to hear everything he has to say. When he's talking, turn to face him and make eye contact, and ask follow-up questions to show you're following along. If he feels like what he says is important to you, he'll likely feel more comfortable opening up over time.
For instance, if he's telling a story about work, you might say something like, "Is that the same Jeffrey who brought his cat to the company picnic?"
If he's talking to you about something that happened in his past, you might say, "It sounds like that was a really upsetting time for you."
8. Give him personal, meaningful compliments.
Point out things you like about his personality or accomplishments.
Anybody can give a compliment based on someone's looks, but if you really want to show this guy that you get him, try complimenting him on something deeper. If he feels like you see him in a way that other people haven't before, he'll automatically feel a closer connection to you, and it may make him more comfortable opening up more. Try saying something like:
"I'm so impressed by how passionate you are about your work. It's really inspiring to see someone doing what they love."
"You know so much about cars, but when you talk to me about it, I feel like it's so easy to understand!"
"You're the best listener. I can talk to you about anything."
9. Accept him for who he is.
Show him that you won't judge him for opening up.
As your guy opens up to you, be really careful not to judge or criticize him for sharing parts of himself that are less than perfect. If you can treat him with unconditional love, even when he's not at his best, it will be easier for him to be vulnerable with you.
Be especially sensitive if he shares any insecurities, fears, or past hurts. It can sometimes be really hard for guys to admit those feelings, because society tells them they need to be strong and stoic.
10. Be yourself around him.
Being real with each other is the only way to be truly intimate.
From your little quirks to your biggest passions, don't be afraid to be unapologetically you. Not only will this give him the chance to appreciate you for exactly you who are, but it will also signal to him that he can be himself around you.
Are you naturally boisterous? Don't reign yourself in around him, even if he's the quiet type! Just be sure to make space for him to express his feelings too.
Don't overthink things—just express what you think and feel sincerely. If you hate action movies, tell him. If you love a song, sing along when it comes on the radio.
It can be a little hard to be vulnerable sometimes, but it's an important part of strengthening the intimacy in your relationship.
11. Be patient as intimacy develops.
Intimacy doesn't usually happen right away.
You have to learn that you can trust each other, and that can take time. Don't rush yourself, and definitely don't rush him—people only open up when they're ready, and adding pressure will probably make him close off. Instead, enjoy the process of opening up to each other gradually. Over time, if the two of you are a good fit, you'll find that you've both gotten more comfortable being intimate with each other.
If you feel like your relationship is all about sex and it's hard for the two of you to be emotionally vulnerable with each other, take a step back. Plan a few daytime outings or other non-sexual dates so you can get to know each other on a more intimate level.
|
{
"create_time": "20230517 10:59:04",
"回答明细": "{\"回答\": \"1. Do something physical together.\\nGet into your body and out of your head.\\nIf you catch yourself overthinking things, try planning a fun activity where the two of you can use your bodies. Working out is always a great option—not only are you spending quality time together, but exercising together can help boost intimacy and trust in a relationship. Other activities might include:\\nTaking a dance class\\nGoing for a hike\\nArm wrestling\\nPlaying video games\\nPlaying a sport\\n2. Try something neither of you have done before.\\nGetting out of your comfort zone can bring you closer.\\nWhether you're in a new relationship or you've been together for decades, look for fun new activities you can do together. It's a good way to be vulnerable together, and the process of learning and laughing together is a great bonding experience.\\nTry taking a dance class, cooking a new dish together, or playing a sport neither of you have tried before.\\n3. Touch him frequently.\\nPhysical contact can actually help the two of you feel closer.\\nStart small—even casual touches can help build intimacy. For instance, you might give him a long hug when you see him or put your hand on his arm when he says something funny. As the two of you get closer, you might do things like holding hands or cuddling while you watch a movie, or giving each other massages after a long day.\\nPhysical touch can actually be good for your overall health, so you'll both get a benefit beyond the boost to your intimacy.\\n4. Make sexual intimacy a priority.\\nSexual intimacy involves being vulnerable.\\nJust because you're sleeping together doesn't necessarily mean you're being sexually intimate. To really be intimate with each other, you have to get comfortable talking about what you do and don't like. Also, wild sex is definitely fun sometimes, but don't forget that lovemaking is also a really important part of an intimate relationship.\\nTry asking questions like, \\\"What gets you in the mood?\\\" or, \\\"Is there anything you've always wanted to try in bed but haven't done?\\\"\\nDon't be afraid to initiate sex. It may feel a little awkward if you're not used to doing it, but it can be as simple as saying, \\\"Hey, want to turn off the TV and go cuddle?\\\"\\nKeep him on his toes by surprising him with a flirty note, a steamy selfie, or by acting out one of his fantasies.\\n5. Stay present in the moment.\\nFully engage with your guy when he's around.\\nOne of the most important things you can do to make someone feel close to you is to give them your full attention. You don't necessarily have to be locked onto him 24/7, but make sure there are a few times a day where you turn off your devices and make your guy the center of your focus.\\nMake it a point to practice being present during conversations, meals, quality time, and special occasions.\\nTry not to get lost in your thoughts while you're with him—being anxious or focusing too much on the future can make it hard to enjoy the time you're together, and that can keep you from connecting on a deeper level.\\n6. Ask open-ended questions to get him to open up.\\nDig deeper, even if you've known him for a while.\\nAvoid asking questions that can easily be answered with \\\"yes\\\" or \\\"no.\\\" Instead, try asking questions that will encourage him to elaborate on his answer. That way, you'll get more insight into his personality, past, and likes or dislikes. For instance, instead of asking a question like, \\\"Do you like pizza?\\\" you might ask, \\\"What's your favorite pizza topping?\\\" Other questions might include:\\n\\\"What's your favorite childhood memory?\\\"\\n\\\"Where would you go if you could travel anywhere?\\\"\\n\\\"What's your favorite famous painting?\\\"\\n\\\"What do you picture yourself doing once you retire?\\\"\\n7. Be a great listener.\\nMake him feel like you really hear him.\\nSince it can be hard for some guys to open up, make sure he knows that you want to hear everything he has to say. When he's talking, turn to face him and make eye contact, and ask follow-up questions to show you're following along. If he feels like what he says is important to you, he'll likely feel more comfortable opening up over time.\\nFor instance, if he's telling a story about work, you might say something like, \\\"Is that the same Jeffrey who brought his cat to the company picnic?\\\"\\nIf he's talking to you about something that happened in his past, you might say, \\\"It sounds like that was a really upsetting time for you.\\\"\\n8. Give him personal, meaningful compliments.\\nPoint out things you like about his personality or accomplishments.\\nAnybody can give a compliment based on someone's looks, but if you really want to show this guy that you get him, try complimenting him on something deeper. If he feels like you see him in a way that other people haven't before, he'll automatically feel a closer connection to you, and it may make him more comfortable opening up more. Try saying something like:\\n\\\"I'm so impressed by how passionate you are about your work. It's really inspiring to see someone doing what they love.\\\"\\n\\\"You know so much about cars, but when you talk to me about it, I feel like it's so easy to understand!\\\"\\n\\\"You're the best listener. I can talk to you about anything.\\\"\\n9. Accept him for who he is.\\nShow him that you won't judge him for opening up.\\nAs your guy opens up to you, be really careful not to judge or criticize him for sharing parts of himself that are less than perfect. If you can treat him with unconditional love, even when he's not at his best, it will be easier for him to be vulnerable with you.\\nBe especially sensitive if he shares any insecurities, fears, or past hurts. It can sometimes be really hard for guys to admit those feelings, because society tells them they need to be strong and stoic.\\n10. Be yourself around him.\\nBeing real with each other is the only way to be truly intimate.\\nFrom your little quirks to your biggest passions, don't be afraid to be unapologetically you. Not only will this give him the chance to appreciate you for exactly you who are, but it will also signal to him that he can be himself around you.\\nAre you naturally boisterous? Don't reign yourself in around him, even if he's the quiet type! Just be sure to make space for him to express his feelings too.\\nDon't overthink things—just express what you think and feel sincerely. If you hate action movies, tell him. If you love a song, sing along when it comes on the radio.\\nIt can be a little hard to be vulnerable sometimes, but it's an important part of strengthening the intimacy in your relationship.\\n11. Be patient as intimacy develops.\\nIntimacy doesn't usually happen right away.\\nYou have to learn that you can trust each other, and that can take time. Don't rush yourself, and definitely don't rush him—people only open up when they're ready, and adding pressure will probably make him close off. Instead, enjoy the process of opening up to each other gradually. Over time, if the two of you are a good fit, you'll find that you've both gotten more comfortable being intimate with each other.\\nIf you feel like your relationship is all about sex and it's hard for the two of you to be emotionally vulnerable with each other, take a step back. Plan a few daytime outings or other non-sexual dates so you can get to know each other on a more intimate level.\\n\", \"简要回答\": \"When you first start dating a guy, you might feel like you should automatically have a deep emotional and physical connection. The truth is, it usually takes time to work up to being really intimate. Also, since men are often taught to hide their emotions, it can be especially hard for them to be vulnerable. Luckily, our guide has tips to help the two of you open up to each other so you can enjoy the close, secure bond you're looking for.This article is based on an interview with our marriage and family therapist, Moshe Ratson, MFT, PCC. Check out the full interview here.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Do something physical together.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get into your body and out of your head.\", \"描述\": \"If you catch yourself overthinking things, try planning a fun activity where the two of you can use your bodies. Working out is always a great option—not only are you spending quality time together, but exercising together can help boost intimacy and trust in a relationship. Other activities might include:\\nTaking a dance class\\nGoing for a hike\\nArm wrestling\\nPlaying video games\\nPlaying a sport\"}]}, {\"编号\": 2, \"标题\": \"Try something neither of you have done before.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Getting out of your comfort zone can bring you closer.\", \"描述\": \"Whether you're in a new relationship or you've been together for decades, look for fun new activities you can do together. It's a good way to be vulnerable together, and the process of learning and laughing together is a great bonding experience.\\nTry taking a dance class, cooking a new dish together, or playing a sport neither of you have tried before.\"}]}, {\"编号\": 3, \"标题\": \"Touch him frequently.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Physical contact can actually help the two of you feel closer.\", \"描述\": \"Start small—even casual touches can help build intimacy. For instance, you might give him a long hug when you see him or put your hand on his arm when he says something funny. As the two of you get closer, you might do things like holding hands or cuddling while you watch a movie, or giving each other massages after a long day.\\nPhysical touch can actually be good for your overall health, so you'll both get a benefit beyond the boost to your intimacy.\"}]}, {\"编号\": 4, \"标题\": \"Make sexual intimacy a priority.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sexual intimacy involves being vulnerable.\", \"描述\": \"Just because you're sleeping together doesn't necessarily mean you're being sexually intimate. To really be intimate with each other, you have to get comfortable talking about what you do and don't like. Also, wild sex is definitely fun sometimes, but don't forget that lovemaking is also a really important part of an intimate relationship.\\nTry asking questions like, \\\"What gets you in the mood?\\\" or, \\\"Is there anything you've always wanted to try in bed but haven't done?\\\"\\nDon't be afraid to initiate sex. It may feel a little awkward if you're not used to doing it, but it can be as simple as saying, \\\"Hey, want to turn off the TV and go cuddle?\\\"\\nKeep him on his toes by surprising him with a flirty note, a steamy selfie, or by acting out one of his fantasies.\"}]}, {\"编号\": 5, \"标题\": \"Stay present in the moment.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Fully engage with your guy when he's around.\", \"描述\": \"One of the most important things you can do to make someone feel close to you is to give them your full attention. You don't necessarily have to be locked onto him 24/7, but make sure there are a few times a day where you turn off your devices and make your guy the center of your focus.\\nMake it a point to practice being present during conversations, meals, quality time, and special occasions.\\nTry not to get lost in your thoughts while you're with him—being anxious or focusing too much on the future can make it hard to enjoy the time you're together, and that can keep you from connecting on a deeper level.\"}]}, {\"编号\": 6, \"标题\": \"Ask open-ended questions to get him to open up.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Dig deeper, even if you've known him for a while.\", \"描述\": \"Avoid asking questions that can easily be answered with \\\"yes\\\" or \\\"no.\\\" Instead, try asking questions that will encourage him to elaborate on his answer. That way, you'll get more insight into his personality, past, and likes or dislikes. For instance, instead of asking a question like, \\\"Do you like pizza?\\\" you might ask, \\\"What's your favorite pizza topping?\\\" Other questions might include:\\n\\\"What's your favorite childhood memory?\\\"\\n\\\"Where would you go if you could travel anywhere?\\\"\\n\\\"What's your favorite famous painting?\\\"\\n\\\"What do you picture yourself doing once you retire?\\\"\"}]}, {\"编号\": 7, \"标题\": \"Be a great listener.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make him feel like you really hear him.\", \"描述\": \"Since it can be hard for some guys to open up, make sure he knows that you want to hear everything he has to say. When he's talking, turn to face him and make eye contact, and ask follow-up questions to show you're following along. If he feels like what he says is important to you, he'll likely feel more comfortable opening up over time.\\nFor instance, if he's telling a story about work, you might say something like, \\\"Is that the same Jeffrey who brought his cat to the company picnic?\\\"\\nIf he's talking to you about something that happened in his past, you might say, \\\"It sounds like that was a really upsetting time for you.\\\"\"}]}, {\"编号\": 8, \"标题\": \"Give him personal, meaningful compliments.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Point out things you like about his personality or accomplishments.\", \"描述\": \"Anybody can give a compliment based on someone's looks, but if you really want to show this guy that you get him, try complimenting him on something deeper. If he feels like you see him in a way that other people haven't before, he'll automatically feel a closer connection to you, and it may make him more comfortable opening up more. Try saying something like:\\n\\\"I'm so impressed by how passionate you are about your work. It's really inspiring to see someone doing what they love.\\\"\\n\\\"You know so much about cars, but when you talk to me about it, I feel like it's so easy to understand!\\\"\\n\\\"You're the best listener. I can talk to you about anything.\\\"\"}]}, {\"编号\": 9, \"标题\": \"Accept him for who he is.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Show him that you won't judge him for opening up.\", \"描述\": \"As your guy opens up to you, be really careful not to judge or criticize him for sharing parts of himself that are less than perfect. If you can treat him with unconditional love, even when he's not at his best, it will be easier for him to be vulnerable with you.\\nBe especially sensitive if he shares any insecurities, fears, or past hurts. It can sometimes be really hard for guys to admit those feelings, because society tells them they need to be strong and stoic.\"}]}, {\"编号\": 10, \"标题\": \"Be yourself around him.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Being real with each other is the only way to be truly intimate.\", \"描述\": \"From your little quirks to your biggest passions, don't be afraid to be unapologetically you. Not only will this give him the chance to appreciate you for exactly you who are, but it will also signal to him that he can be himself around you.\\nAre you naturally boisterous? Don't reign yourself in around him, even if he's the quiet type! Just be sure to make space for him to express his feelings too.\\nDon't overthink things—just express what you think and feel sincerely. If you hate action movies, tell him. If you love a song, sing along when it comes on the radio.\\nIt can be a little hard to be vulnerable sometimes, but it's an important part of strengthening the intimacy in your relationship.\"}]}, {\"编号\": 11, \"标题\": \"Be patient as intimacy develops.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Intimacy doesn't usually happen right away.\", \"描述\": \"You have to learn that you can trust each other, and that can take time. Don't rush yourself, and definitely don't rush him—people only open up when they're ready, and adding pressure will probably make him close off. Instead, enjoy the process of opening up to each other gradually. Over time, if the two of you are a good fit, you'll find that you've both gotten more comfortable being intimate with each other.\\nIf you feel like your relationship is all about sex and it's hard for the two of you to be emotionally vulnerable with each other, take a step back. Plan a few daytime outings or other non-sexual dates so you can get to know each other on a more intimate level.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,125 |
How to Build Kitchen Cabinets
|
1. Cutting
1-1. Cut 2 side panels and 1 bottom panel from plywood.
Lay a sheet of ⁄4 in (1.9 cm) thick plywood flat on your work table. Run it through a table saw or use a hand saw to create 2 evenly sized pieces for the sides of your cabinet. Then, cut 1 bottom panel that's equal to the width you want for the whole cabinet, minus 1 ⁄2 inches (3.8 cm) for the combined widths of the 2 side panels.
For instance, if you want the kitchen cabinet to be 24 inches (61 cm) wide, subtract 1 ⁄2 inches (3.8 cm) for the side panels. Your bottom panel piece will be 22 ⁄2 inches (57 cm) wide. You can make the side panels as high as you'd like your cabinet—anywhere from 30 to 36 inches (76 to 91 cm) is common.
You can use solid wood if you prefer sturdier cabinets. However, manufactured wood is inexpensive and easy to work with.
You might see cabinet instructions using medium-density fiberboard (MDF), but this isn't as strong as plywood so it may not be a good choice if you're looking to build strong kitchen cabinets.
1-2. Drill holes onto the side pieces if you want to attach adjustable shelves.
Lay a side piece down and place a shelf pin drilling jig on the wood. This is essentially a template with holes that are evenly spaced down the side. With the jig in place, take a drill and make a hole that's at least 1 ⁄4 in (0.64 cm) wide. For adjustable shelves, make more holes above or below the one you just made. Repeat the process on the opposite edge of the side piece.
Repeat this step for the remaining side piece.
If you don't want to make the shelves adjustable, it's fine to simply make a single line of holes for the shelf to sit on.
1-3. Cut a total of 4 support panels that are all the same size.
You won't see these, but they'll support your cabinet. Use the same plywood and cut the pieces so they're the same width as your bottom panel. You'll need 2 braces for the top of your cabinet and 2 support braces for behind the back of the cabinet.
For example, if your bottom panel is 22 ⁄2 inches (57 cm) wide, your support panels should be 22 ⁄2 inches (57 cm) as well.
1-4. Cut 4 face panels for a traditional-looking cabinet.
You can use lumber in any size to make 4 panels that fit together like a picture frame. For instance, use 1x2s, 1x3s, or 1x4s. Keep in mind that the wider lumber makes more noticeable face frames. You'll be attaching the frame to the front of your cabinet box so they should match the height and width measurement for your cabinet.
For example, if your cabinet is 24 by 36 inches (61 cm × 91 cm), you should have 2 long frame pieces that are 36 inches (91 cm) long and 2 short pieces that are around 24 inches (61 cm) long—if you're using common measurements.
If you prefer a more modern-looking cabinet, you can skip the face panels and install drawers or doors directly onto the cabinet. These are known as frameless cabinets.
1-5. Cut 1 back panel piece using plywood.
Use the same ⁄4 in (1.9 cm) plywood and cut the piece to fit the back of your cabinet. It should be as wide as the cabinet and as high as the top of your side pieces.
So, if your cabinet is 24 by 36 inches (61 cm × 91 cm), you need a back panel piece that's 24 by 36 inches (61 cm × 91 cm).
If you're making a wall cabinet, you can also cut 1 top piece to place on the top of your cabinet. Most people making floor cabinets skip the top piece since they'll be installing countertops instead.
2. Assembling
2-1. Tack both side pieces to the bottom piece using nails or wood staples.
Set 1 of your side pieces up on your work table and push the back edge of the bottom piece next to it so they form a 90-degree angle. Use a wood stapler or hammer in nails to temporarily tack the pieces together. Then, repeat this with the other side piece.
You can also ask a friend to help you keep the pieces in place as you tack them.
To stop the cabinet box from moving while you assemble it, clamp a block of wood to your work table. You can push the cabinet frame against it to prevent it from sliding while you work.
2-2. Turn the cabinet onto its top and attach the top bracer to the sides.
Carefully flip the cabinet over so the bottom panel faces up. Then, take 1 of your top brace pieces and slide it between the side pieces at the front so it lays flat. Staple or nail the sides to tack the front brace piece in place.
The top brace piece is sometimes called the top stretcher. It gives support to the cabinet.
2-3. Nail the back panel to the back of your cabinet.
Flip the cabinet over so the front faces down on a flat surface. Then, place the back panel plywood piece on the cabinet so the edges line up perfectly. Nail the back piece to the edges of the cabinet to secure them.
If you've got a nail gun, you can quickly attach the back piece to the cabinet. Line up the nail gun so the nails go directly into the wood and not into the empty space of the cabinet.
2-4. Attach the top back brace.
Turn the cabinet so the back is flat on your work surface. Take your remaining top brace piece and slide it in between the 2 sides so the flat side of the bracer is flush with the back of the cabinet. Then, tack the ends of the bracer to the sides using a wood stapler or nails.
2-5. Tack the support braces behind the back of the cabinet.
Flip the cabinet over so the back panel faces up. Set 1 support brace on the back panel where it meets the bottom and put the other support brace at the top. Then, staple or nail the ends of the braces to the sides of the cabinet.
The support braces add stability so your cabinet doesn't warp. They're also really important if you plan on hanging the cabinet on the wall.
2-6. Drill screws into the sides of the cabinet to secure the pieces together.
Use a drill to pre-drill holes along the sides of your cabinet where pieces meet. Drill at least 1 hole about 1 inch (2.5 cm) from the end of each piece. Then, go back and drill 1 ⁄8 in (4.1 cm) wood screws into the holes you made.
Plan on drilling 2 screws onto the side of each brace and 5 screws along each side of the bottom piece.
3. Finishing
3-1. Use pegs or corner brackets to support the shelves.
You can either push pegs into the holes you drilled on the side of the cabinet and place a shelf directly onto the pegs, or you can put the shelf in place and screw in a corner bracket directly underneath the shelf. Repeat this for the opposite side of the shelf.
You can install purchased shelves or make your own by cutting a piece of plywood to the width of the cabinet bottom.
3-2. Assemble the face panels if you're using them.
Arrange the face pieces you cut with narrow lumber so they fit together like a picture frame—two long parallel strips of wood with 2 horizontal strips that fit between them at the top and bottom. Nail the corners of each piece together so they lay flat. You'll fit this simple wooden frame on the front of the cabinet.
For an elegant style, miter the pieces together instead of pushing them together with a standard butt joint.
3-3. Attach the optional face frame to the front of the cabinet.
With the front of your cabinet facing up, squeeze wood glue onto the top sides of your cabinet to provide a little hold. Press the face frame onto it so the frame is even with the sides of the cabinet. Then, hammer in finish nails or use a nail gun to nail the face frame to the cabinet.
To give the frame a polished look, you can fill the nail holes with wood putty.
Finish nails are slightly wider than standard brad nails. They're sturdier so they'll give the frame more stability.
3-4. Fit and attach the cabinets in your kitchen.
If you're installing the cabinet on the floor, get it in place and screw directly through the back of the cabinet into a stud in the wall. To install the cabinet on the wall, get a friend to help hold the cabinet up in place so you can drill through the back of the cabinet into the wall studs.
For extra wall support, install an L-bracket under the bottom of your cabinet. You can find decorative ones or hide them with a nice backsplash.
To give your cabinets a professional look, go back and fill the screw holes with putty and let it dry before you stain or paint your cabinet.
3-5. Buy cabinet doors and screw them onto your cabinets.
Sure, you can make your own cabinet doors, but it's usually more economical to buy high-quality, professional-looking doors and install them yourself.
Doors are totally optional, especially if you're going for an open, airy look.
Tips
Kitchen cabinet sizes are really variable. They can be anywhere from 12 to 60 inches (30 to 152 cm) wide and around 30 to 36 inches (76 to 91 cm) high.
Warnings
Wear safety goggles and a dust mask when you cut and sand lumber.
If you have children at home, consider adding childproof safety features like locks to your finished cabinets.[15]
X
Expert Source
Eric ShipeHome Improvement Specialist
Expert Interview. 12 July 2021.
|
{
"create_time": "20230517 10:59:04",
"回答明细": "{\"回答\": \"1. Cutting\\n1-1. Cut 2 side panels and 1 bottom panel from plywood.\\nLay a sheet of ⁄4 in (1.9 cm) thick plywood flat on your work table. Run it through a table saw or use a hand saw to create 2 evenly sized pieces for the sides of your cabinet. Then, cut 1 bottom panel that's equal to the width you want for the whole cabinet, minus 1 ⁄2 inches (3.8 cm) for the combined widths of the 2 side panels.\\nFor instance, if you want the kitchen cabinet to be 24 inches (61 cm) wide, subtract 1 ⁄2 inches (3.8 cm) for the side panels. Your bottom panel piece will be 22 ⁄2 inches (57 cm) wide. You can make the side panels as high as you'd like your cabinet—anywhere from 30 to 36 inches (76 to 91 cm) is common.\\nYou can use solid wood if you prefer sturdier cabinets. However, manufactured wood is inexpensive and easy to work with.\\nYou might see cabinet instructions using medium-density fiberboard (MDF), but this isn't as strong as plywood so it may not be a good choice if you're looking to build strong kitchen cabinets.\\n1-2. Drill holes onto the side pieces if you want to attach adjustable shelves.\\nLay a side piece down and place a shelf pin drilling jig on the wood. This is essentially a template with holes that are evenly spaced down the side. With the jig in place, take a drill and make a hole that's at least 1 ⁄4 in (0.64 cm) wide. For adjustable shelves, make more holes above or below the one you just made. Repeat the process on the opposite edge of the side piece.\\nRepeat this step for the remaining side piece.\\nIf you don't want to make the shelves adjustable, it's fine to simply make a single line of holes for the shelf to sit on.\\n1-3. Cut a total of 4 support panels that are all the same size.\\nYou won't see these, but they'll support your cabinet. Use the same plywood and cut the pieces so they're the same width as your bottom panel. You'll need 2 braces for the top of your cabinet and 2 support braces for behind the back of the cabinet.\\nFor example, if your bottom panel is 22 ⁄2 inches (57 cm) wide, your support panels should be 22 ⁄2 inches (57 cm) as well.\\n1-4. Cut 4 face panels for a traditional-looking cabinet.\\nYou can use lumber in any size to make 4 panels that fit together like a picture frame. For instance, use 1x2s, 1x3s, or 1x4s. Keep in mind that the wider lumber makes more noticeable face frames. You'll be attaching the frame to the front of your cabinet box so they should match the height and width measurement for your cabinet.\\nFor example, if your cabinet is 24 by 36 inches (61 cm × 91 cm), you should have 2 long frame pieces that are 36 inches (91 cm) long and 2 short pieces that are around 24 inches (61 cm) long—if you're using common measurements.\\nIf you prefer a more modern-looking cabinet, you can skip the face panels and install drawers or doors directly onto the cabinet. These are known as frameless cabinets.\\n1-5. Cut 1 back panel piece using plywood.\\nUse the same ⁄4 in (1.9 cm) plywood and cut the piece to fit the back of your cabinet. It should be as wide as the cabinet and as high as the top of your side pieces.\\nSo, if your cabinet is 24 by 36 inches (61 cm × 91 cm), you need a back panel piece that's 24 by 36 inches (61 cm × 91 cm).\\nIf you're making a wall cabinet, you can also cut 1 top piece to place on the top of your cabinet. Most people making floor cabinets skip the top piece since they'll be installing countertops instead.\\n2. Assembling\\n2-1. Tack both side pieces to the bottom piece using nails or wood staples.\\nSet 1 of your side pieces up on your work table and push the back edge of the bottom piece next to it so they form a 90-degree angle. Use a wood stapler or hammer in nails to temporarily tack the pieces together. Then, repeat this with the other side piece.\\nYou can also ask a friend to help you keep the pieces in place as you tack them.\\nTo stop the cabinet box from moving while you assemble it, clamp a block of wood to your work table. You can push the cabinet frame against it to prevent it from sliding while you work.\\n2-2. Turn the cabinet onto its top and attach the top bracer to the sides.\\nCarefully flip the cabinet over so the bottom panel faces up. Then, take 1 of your top brace pieces and slide it between the side pieces at the front so it lays flat. Staple or nail the sides to tack the front brace piece in place.\\nThe top brace piece is sometimes called the top stretcher. It gives support to the cabinet.\\n2-3. Nail the back panel to the back of your cabinet.\\nFlip the cabinet over so the front faces down on a flat surface. Then, place the back panel plywood piece on the cabinet so the edges line up perfectly. Nail the back piece to the edges of the cabinet to secure them.\\nIf you've got a nail gun, you can quickly attach the back piece to the cabinet. Line up the nail gun so the nails go directly into the wood and not into the empty space of the cabinet.\\n2-4. Attach the top back brace.\\nTurn the cabinet so the back is flat on your work surface. Take your remaining top brace piece and slide it in between the 2 sides so the flat side of the bracer is flush with the back of the cabinet. Then, tack the ends of the bracer to the sides using a wood stapler or nails.\\n2-5. Tack the support braces behind the back of the cabinet.\\nFlip the cabinet over so the back panel faces up. Set 1 support brace on the back panel where it meets the bottom and put the other support brace at the top. Then, staple or nail the ends of the braces to the sides of the cabinet.\\nThe support braces add stability so your cabinet doesn't warp. They're also really important if you plan on hanging the cabinet on the wall.\\n2-6. Drill screws into the sides of the cabinet to secure the pieces together.\\nUse a drill to pre-drill holes along the sides of your cabinet where pieces meet. Drill at least 1 hole about 1 inch (2.5 cm) from the end of each piece. Then, go back and drill 1 ⁄8 in (4.1 cm) wood screws into the holes you made.\\nPlan on drilling 2 screws onto the side of each brace and 5 screws along each side of the bottom piece.\\n3. Finishing\\n3-1. Use pegs or corner brackets to support the shelves.\\nYou can either push pegs into the holes you drilled on the side of the cabinet and place a shelf directly onto the pegs, or you can put the shelf in place and screw in a corner bracket directly underneath the shelf. Repeat this for the opposite side of the shelf.\\nYou can install purchased shelves or make your own by cutting a piece of plywood to the width of the cabinet bottom.\\n3-2. Assemble the face panels if you're using them.\\nArrange the face pieces you cut with narrow lumber so they fit together like a picture frame—two long parallel strips of wood with 2 horizontal strips that fit between them at the top and bottom. Nail the corners of each piece together so they lay flat. You'll fit this simple wooden frame on the front of the cabinet.\\nFor an elegant style, miter the pieces together instead of pushing them together with a standard butt joint.\\n3-3. Attach the optional face frame to the front of the cabinet.\\nWith the front of your cabinet facing up, squeeze wood glue onto the top sides of your cabinet to provide a little hold. Press the face frame onto it so the frame is even with the sides of the cabinet. Then, hammer in finish nails or use a nail gun to nail the face frame to the cabinet.\\nTo give the frame a polished look, you can fill the nail holes with wood putty.\\nFinish nails are slightly wider than standard brad nails. They're sturdier so they'll give the frame more stability.\\n3-4. Fit and attach the cabinets in your kitchen.\\nIf you're installing the cabinet on the floor, get it in place and screw directly through the back of the cabinet into a stud in the wall. To install the cabinet on the wall, get a friend to help hold the cabinet up in place so you can drill through the back of the cabinet into the wall studs.\\nFor extra wall support, install an L-bracket under the bottom of your cabinet. You can find decorative ones or hide them with a nice backsplash.\\nTo give your cabinets a professional look, go back and fill the screw holes with putty and let it dry before you stain or paint your cabinet.\\n3-5. Buy cabinet doors and screw them onto your cabinets.\\nSure, you can make your own cabinet doors, but it's usually more economical to buy high-quality, professional-looking doors and install them yourself.\\nDoors are totally optional, especially if you're going for an open, airy look.\\nTips\\nKitchen cabinet sizes are really variable. They can be anywhere from 12 to 60 inches (30 to 152 cm) wide and around 30 to 36 inches (76 to 91 cm) high.\\nWarnings\\nWear safety goggles and a dust mask when you cut and sand lumber.\\nIf you have children at home, consider adding childproof safety features like locks to your finished cabinets.[15]\\nX\\nExpert Source\\n\\nEric ShipeHome Improvement Specialist\\nExpert Interview. 12 July 2021.\\n\", \"简要回答\": \"Cabinets are an often overlooked part of the kitchen, but they can really make or break the room. We've all seen kitchens that don't have enough storage space, but this is a problem that's easy to fix! Build custom cabinets that fit the space and watch how it transforms your kitchen. The room will look more put-together and you'll have vital storage for your dishes, pantry, and appliances. Ready to get started? We'll walk you through cutting the pieces and assembling them into a classic kitchen cabinet.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Cutting\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut 2 side panels and 1 bottom panel from plywood.\", \"描述\": \"Lay a sheet of ⁄4 in (1.9 cm) thick plywood flat on your work table. Run it through a table saw or use a hand saw to create 2 evenly sized pieces for the sides of your cabinet. Then, cut 1 bottom panel that's equal to the width you want for the whole cabinet, minus 1 ⁄2 inches (3.8 cm) for the combined widths of the 2 side panels.\\nFor instance, if you want the kitchen cabinet to be 24 inches (61 cm) wide, subtract 1 ⁄2 inches (3.8 cm) for the side panels. Your bottom panel piece will be 22 ⁄2 inches (57 cm) wide. You can make the side panels as high as you'd like your cabinet—anywhere from 30 to 36 inches (76 to 91 cm) is common.\\nYou can use solid wood if you prefer sturdier cabinets. However, manufactured wood is inexpensive and easy to work with.\\nYou might see cabinet instructions using medium-density fiberboard (MDF), but this isn't as strong as plywood so it may not be a good choice if you're looking to build strong kitchen cabinets.\"}, {\"编号\": 2, \"标题\": \"Drill holes onto the side pieces if you want to attach adjustable shelves.\", \"描述\": \"Lay a side piece down and place a shelf pin drilling jig on the wood. This is essentially a template with holes that are evenly spaced down the side. With the jig in place, take a drill and make a hole that's at least 1 ⁄4 in (0.64 cm) wide. For adjustable shelves, make more holes above or below the one you just made. Repeat the process on the opposite edge of the side piece.\\nRepeat this step for the remaining side piece.\\nIf you don't want to make the shelves adjustable, it's fine to simply make a single line of holes for the shelf to sit on.\"}, {\"编号\": 3, \"标题\": \"Cut a total of 4 support panels that are all the same size.\", \"描述\": \"You won't see these, but they'll support your cabinet. Use the same plywood and cut the pieces so they're the same width as your bottom panel. You'll need 2 braces for the top of your cabinet and 2 support braces for behind the back of the cabinet.\\nFor example, if your bottom panel is 22 ⁄2 inches (57 cm) wide, your support panels should be 22 ⁄2 inches (57 cm) as well.\"}, {\"编号\": 4, \"标题\": \"Cut 4 face panels for a traditional-looking cabinet.\", \"描述\": \"You can use lumber in any size to make 4 panels that fit together like a picture frame. For instance, use 1x2s, 1x3s, or 1x4s. Keep in mind that the wider lumber makes more noticeable face frames. You'll be attaching the frame to the front of your cabinet box so they should match the height and width measurement for your cabinet.\\nFor example, if your cabinet is 24 by 36 inches (61 cm × 91 cm), you should have 2 long frame pieces that are 36 inches (91 cm) long and 2 short pieces that are around 24 inches (61 cm) long—if you're using common measurements.\\nIf you prefer a more modern-looking cabinet, you can skip the face panels and install drawers or doors directly onto the cabinet. These are known as frameless cabinets.\"}, {\"编号\": 5, \"标题\": \"Cut 1 back panel piece using plywood.\", \"描述\": \"Use the same ⁄4 in (1.9 cm) plywood and cut the piece to fit the back of your cabinet. It should be as wide as the cabinet and as high as the top of your side pieces.\\nSo, if your cabinet is 24 by 36 inches (61 cm × 91 cm), you need a back panel piece that's 24 by 36 inches (61 cm × 91 cm).\\nIf you're making a wall cabinet, you can also cut 1 top piece to place on the top of your cabinet. Most people making floor cabinets skip the top piece since they'll be installing countertops instead.\"}]}, {\"编号\": 2, \"标题\": \"Assembling\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tack both side pieces to the bottom piece using nails or wood staples.\", \"描述\": \"Set 1 of your side pieces up on your work table and push the back edge of the bottom piece next to it so they form a 90-degree angle. Use a wood stapler or hammer in nails to temporarily tack the pieces together. Then, repeat this with the other side piece.\\nYou can also ask a friend to help you keep the pieces in place as you tack them.\\nTo stop the cabinet box from moving while you assemble it, clamp a block of wood to your work table. You can push the cabinet frame against it to prevent it from sliding while you work.\"}, {\"编号\": 2, \"标题\": \"Turn the cabinet onto its top and attach the top bracer to the sides.\", \"描述\": \"Carefully flip the cabinet over so the bottom panel faces up. Then, take 1 of your top brace pieces and slide it between the side pieces at the front so it lays flat. Staple or nail the sides to tack the front brace piece in place.\\nThe top brace piece is sometimes called the top stretcher. It gives support to the cabinet.\"}, {\"编号\": 3, \"标题\": \"Nail the back panel to the back of your cabinet.\", \"描述\": \"Flip the cabinet over so the front faces down on a flat surface. Then, place the back panel plywood piece on the cabinet so the edges line up perfectly. Nail the back piece to the edges of the cabinet to secure them.\\nIf you've got a nail gun, you can quickly attach the back piece to the cabinet. Line up the nail gun so the nails go directly into the wood and not into the empty space of the cabinet.\"}, {\"编号\": 4, \"标题\": \"Attach the top back brace.\", \"描述\": \"Turn the cabinet so the back is flat on your work surface. Take your remaining top brace piece and slide it in between the 2 sides so the flat side of the bracer is flush with the back of the cabinet. Then, tack the ends of the bracer to the sides using a wood stapler or nails.\"}, {\"编号\": 5, \"标题\": \"Tack the support braces behind the back of the cabinet.\", \"描述\": \"Flip the cabinet over so the back panel faces up. Set 1 support brace on the back panel where it meets the bottom and put the other support brace at the top. Then, staple or nail the ends of the braces to the sides of the cabinet.\\nThe support braces add stability so your cabinet doesn't warp. They're also really important if you plan on hanging the cabinet on the wall.\"}, {\"编号\": 6, \"标题\": \"Drill screws into the sides of the cabinet to secure the pieces together.\", \"描述\": \"Use a drill to pre-drill holes along the sides of your cabinet where pieces meet. Drill at least 1 hole about 1 inch (2.5 cm) from the end of each piece. Then, go back and drill 1 ⁄8 in (4.1 cm) wood screws into the holes you made.\\nPlan on drilling 2 screws onto the side of each brace and 5 screws along each side of the bottom piece.\"}]}, {\"编号\": 3, \"标题\": \"Finishing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use pegs or corner brackets to support the shelves.\", \"描述\": \"You can either push pegs into the holes you drilled on the side of the cabinet and place a shelf directly onto the pegs, or you can put the shelf in place and screw in a corner bracket directly underneath the shelf. Repeat this for the opposite side of the shelf.\\nYou can install purchased shelves or make your own by cutting a piece of plywood to the width of the cabinet bottom.\"}, {\"编号\": 2, \"标题\": \"Assemble the face panels if you're using them.\", \"描述\": \"Arrange the face pieces you cut with narrow lumber so they fit together like a picture frame—two long parallel strips of wood with 2 horizontal strips that fit between them at the top and bottom. Nail the corners of each piece together so they lay flat. You'll fit this simple wooden frame on the front of the cabinet.\\nFor an elegant style, miter the pieces together instead of pushing them together with a standard butt joint.\"}, {\"编号\": 3, \"标题\": \"Attach the optional face frame to the front of the cabinet.\", \"描述\": \"With the front of your cabinet facing up, squeeze wood glue onto the top sides of your cabinet to provide a little hold. Press the face frame onto it so the frame is even with the sides of the cabinet. Then, hammer in finish nails or use a nail gun to nail the face frame to the cabinet.\\nTo give the frame a polished look, you can fill the nail holes with wood putty.\\nFinish nails are slightly wider than standard brad nails. They're sturdier so they'll give the frame more stability.\"}, {\"编号\": 4, \"标题\": \"Fit and attach the cabinets in your kitchen.\", \"描述\": \"If you're installing the cabinet on the floor, get it in place and screw directly through the back of the cabinet into a stud in the wall. To install the cabinet on the wall, get a friend to help hold the cabinet up in place so you can drill through the back of the cabinet into the wall studs.\\nFor extra wall support, install an L-bracket under the bottom of your cabinet. You can find decorative ones or hide them with a nice backsplash.\\nTo give your cabinets a professional look, go back and fill the screw holes with putty and let it dry before you stain or paint your cabinet.\"}, {\"编号\": 5, \"标题\": \"Buy cabinet doors and screw them onto your cabinets.\", \"描述\": \"Sure, you can make your own cabinet doors, but it's usually more economical to buy high-quality, professional-looking doors and install them yourself.\\nDoors are totally optional, especially if you're going for an open, airy look.\"}], \"小提示\": [\"Kitchen cabinet sizes are really variable. They can be anywhere from 12 to 60 inches (30 to 152 cm) wide and around 30 to 36 inches (76 to 91 cm) high.\\n\"], \"注意事项\": [\"Wear safety goggles and a dust mask when you cut and sand lumber.\\n\", \"If you have children at home, consider adding childproof safety features like locks to your finished cabinets.[15]\\nX\\nExpert Source\\n\\nEric ShipeHome Improvement Specialist\\nExpert Interview. 12 July 2021.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,126 |
How to Build Leg Muscles
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1. Training to Build Muscle
1-1. Train at least 3 times a week.
Many people think that to build muscle you have to train every day, but that's not the case. Muscles get bigger when they get small "breaks" in training, and get stronger when they build up again during REST days. So don't exercise the same muscle groups two consecutive days. Rotate muscle groups so you're training your arms, back, chest, and other areas on the days you aren't working out your legs.
Making sure to work out your other muscle groups is important when you're working on your legs. Don't neglect the rest of your body!
1-2. Work out hard.
Make your leg workouts count. They shouldn't last more than 30 minutes, but those 30 minutes shouldn't feel comfortable. You want to go all in and maximize the workout, putting a lot of pressure on your muscles so that they break down and build back up stronger.
For each exercise, you should use an amount of weight that you can lift for about 10 reps before you have to stop. If you can lift an amount of weight 15 times without stopping, you aren't lifting enough. If you can't lift it more than 5 times without needing a break, you're doing too much.
Some trainers recommend "training to failure," which is the practice of repeating an exercise until you can't do even one more rep. This is said to build up the muscles more quickly, but it can cause injury if done incorrectly. Work with a trainer to figure out which technique is right for you.
1-3. Practice explosive reps.
Many bodybuilders train with "explosive" movement, but this can cause injury if you push yourself too hard or use the wrong technique. If you're interested in these quick, forceful motions, take the time to learn them correctly:
Start with a lighter than usual weight.
Always use a slow, controlled release on the eccentric (the lowering or lengthening part of the exercise).
Pause and contract the muscles at the low point of the exercise.
Explode into the lift or push. Start with a short range of motion and increase the distance gradually as you train.
Keep your joints slightly bent at peak range of motion to prevent damage to connective tissues.
1-4. Get plenty of rest between workouts.
Muscles get stronger during the time between workouts, when the fibers heal and strengthen. That's why it's mandatory to get plenty of sleep every night when you're training heavily. On the days when you don't work out, let yourself rest. Don't go on a 10-mile hike or bike all day long - it's okay to put your feet up and relax.
1-5. Prioritize weights over cardio.
Cardio promotes long, lean muscles instead of bulky ones. However, it takes many hours of running to undermine a heavy weight training routine, and 150 minutes of moderate cardio every week is still important for good health. If you are serious about bulking up your legs, get your cardio in by swimming or by using a rowing machine. You can limit cardio to 30 minute sessions after your resistance training, but do not skip cardio completely.
2. Weight Training Exercises
2-1. Practice with light weights first.
Using the wrong form or overexerting yourself can cause knee injury, spinal compression, and back injury. Always practice the proper technique for each exercise with light weights first. Move on to a more challenging weight only when you have perfected the proper form.
2-2. Work out your thighs with barbell squats.
This is a great exercise for building up those thighs. You'll need a barbell bearing as much weight as you can lift 8-10 times without needing to put it down. Hold the barbell with both hands over your shoulders. (You can use dumbbells instead if you'd like).
Start with your feet shoulder-width apart.
Bend your knees and squat, moving your butt toward the ground. Keep squatting until your thighs are parallel to the floor. Keep your shins vertical and your knees aligned vertically above your feet.
Push back up and repeat 10-12 times for 3 sets.
2-3. Do stiff-legged deadlifts.
This works your hamstrings, making them bigger over time. Load a barbell with as much weight as you can lift for 10 reps, and set it in front of you on the ground.
Stand with your feet shoulder width apart.
Bend at the waist, keeping your back straight and your knees at a slight bend. Grab the barbell with both hands.
Keeping your knees at a slight bend, lift the barbell so that it rests against your thighs, then lower it back to the floor.
Repeat 10-12 times for 3 sets.
Warning: locking your knees during this lift greatly increases the risk of injury, even for advanced lifters. Only the most extreme body builders use this technique after years of training.
2-4. You can build most of the leg at once.
Stand within arm's reach of a wall and try the following exercise:
Lift one of your legs and bend it. Keep your right hand on the wall for support.
Now stand on the toes of your left leg. Keep your body straight.
Now bend your leg as if you are going to take a high jump.
Even when you bend your leg, stand on your toes.
Now lift your body with that leg with moderate speed.
During this entire cycle, stand on your toes and of course on only one leg.
Repeat this for 10 times or even 20 times if you are strong enough. Repeat the same with another leg.
Keep increasing the number of times you lift your body as your legs get stronger.
This is hard at the beginning, but you will get used to it.
This strengthens your calf muscles as well as the upper leg and gluteals.
2-5. Do calf raises.
This exercise pinpoints your calves, which are notoriously hard to buff up. Hold a barbell or dumbbells over your shoulders. Stand with your feet shoulder-width apart. Raise up on your toes, then set your heels back down on the ground. Repeat 10-12 times for 3 sets.
Single leg calf raises are even more effective than using weight, and help work the stabilizing muscles in the ankle.
2-6. Build inner thigh muscles with sumo squats.
This exercise targets your inner thigh and gluteals:
Stand in a wide stance with your feet turned outward at a 45º angle.
Hold a kettlebell in front of you with both hands.
Slowly bend into a squat, keeping your back straight and your knees over your toes.
Squat as low as you can comfortably get, then return.
Repeat 10 to 12 times for 3 sets.
3. Eating to Build Muscle
3-1. Eat high-calorie meals.
To get bigger muscles, you need extra fuel. The calories you consume, however, should not come from fast food and junk food - eating too much of those will just slow you down. Eat plenty of calories from healthy, whole foods to keep your body feeling powerful.
Eat lean meats, fish, eggs, and dairy.
Nuts, avocados, and whole grains are also great.
Eat tons of fruits and vegetables.
Choose healthy fats provided by seed and nut oils, coconut oil, and olive oil. Minimize the trans fats and animal fats found in processed and fried foods.
3-2. Get lots of protein.
The body uses protein to build muscles, so you'll need extra during this time. Eat beef, pork, chicken, fish, eggs, and cheese. Eat beans, legumes, and tofu for non-animal protein sources. If you are struggling to get enough protein in your diet, try protein shakes or drink more milk.
You can try supplements such as creatine. Studies show that creatine supplements can safely help build up the muscles when taken with daily meals.
3-3. Drink plenty of water.
Your body will need more water than usual to stay hydrated when you're training heavily. Water also helps flush toxins from the body and is essential for healthy digestion. Aim to drink at least 10 8-ounce glasses of water every day while you're training.
Tips
Warm up before performing the more rigorous exercises.
In general, start at a low level of intensity and build from there.
Follow this routine with stretches for the quads, hamstrings, gluteals, and calves.
Warnings
Obtain your doctor's approval if there is any question concerning your ability to exercise with your present fitness level and overall health level.
|
{
"create_time": "20230517 10:59:04",
"回答明细": "{\"回答\": \"1. Training to Build Muscle\\n1-1. Train at least 3 times a week.\\nMany people think that to build muscle you have to train every day, but that's not the case. Muscles get bigger when they get small \\\"breaks\\\" in training, and get stronger when they build up again during REST days. So don't exercise the same muscle groups two consecutive days. Rotate muscle groups so you're training your arms, back, chest, and other areas on the days you aren't working out your legs.\\nMaking sure to work out your other muscle groups is important when you're working on your legs. Don't neglect the rest of your body!\\n1-2. Work out hard.\\nMake your leg workouts count. They shouldn't last more than 30 minutes, but those 30 minutes shouldn't feel comfortable. You want to go all in and maximize the workout, putting a lot of pressure on your muscles so that they break down and build back up stronger.\\nFor each exercise, you should use an amount of weight that you can lift for about 10 reps before you have to stop. If you can lift an amount of weight 15 times without stopping, you aren't lifting enough. If you can't lift it more than 5 times without needing a break, you're doing too much.\\nSome trainers recommend \\\"training to failure,\\\" which is the practice of repeating an exercise until you can't do even one more rep. This is said to build up the muscles more quickly, but it can cause injury if done incorrectly. Work with a trainer to figure out which technique is right for you.\\n1-3. Practice explosive reps.\\nMany bodybuilders train with \\\"explosive\\\" movement, but this can cause injury if you push yourself too hard or use the wrong technique. If you're interested in these quick, forceful motions, take the time to learn them correctly:\\nStart with a lighter than usual weight.\\nAlways use a slow, controlled release on the eccentric (the lowering or lengthening part of the exercise).\\nPause and contract the muscles at the low point of the exercise.\\nExplode into the lift or push. Start with a short range of motion and increase the distance gradually as you train.\\nKeep your joints slightly bent at peak range of motion to prevent damage to connective tissues.\\n1-4. Get plenty of rest between workouts.\\nMuscles get stronger during the time between workouts, when the fibers heal and strengthen. That's why it's mandatory to get plenty of sleep every night when you're training heavily. On the days when you don't work out, let yourself rest. Don't go on a 10-mile hike or bike all day long - it's okay to put your feet up and relax.\\n1-5. Prioritize weights over cardio.\\nCardio promotes long, lean muscles instead of bulky ones. However, it takes many hours of running to undermine a heavy weight training routine, and 150 minutes of moderate cardio every week is still important for good health. If you are serious about bulking up your legs, get your cardio in by swimming or by using a rowing machine. You can limit cardio to 30 minute sessions after your resistance training, but do not skip cardio completely.\\n2. Weight Training Exercises\\n2-1. Practice with light weights first.\\nUsing the wrong form or overexerting yourself can cause knee injury, spinal compression, and back injury. Always practice the proper technique for each exercise with light weights first. Move on to a more challenging weight only when you have perfected the proper form.\\n2-2. Work out your thighs with barbell squats.\\nThis is a great exercise for building up those thighs. You'll need a barbell bearing as much weight as you can lift 8-10 times without needing to put it down. Hold the barbell with both hands over your shoulders. (You can use dumbbells instead if you'd like).\\nStart with your feet shoulder-width apart.\\nBend your knees and squat, moving your butt toward the ground. Keep squatting until your thighs are parallel to the floor. Keep your shins vertical and your knees aligned vertically above your feet.\\nPush back up and repeat 10-12 times for 3 sets.\\n2-3. Do stiff-legged deadlifts.\\nThis works your hamstrings, making them bigger over time. Load a barbell with as much weight as you can lift for 10 reps, and set it in front of you on the ground. \\nStand with your feet shoulder width apart.\\nBend at the waist, keeping your back straight and your knees at a slight bend. Grab the barbell with both hands.\\nKeeping your knees at a slight bend, lift the barbell so that it rests against your thighs, then lower it back to the floor.\\nRepeat 10-12 times for 3 sets.\\nWarning: locking your knees during this lift greatly increases the risk of injury, even for advanced lifters. Only the most extreme body builders use this technique after years of training.\\n2-4. You can build most of the leg at once.\\nStand within arm's reach of a wall and try the following exercise:\\nLift one of your legs and bend it. Keep your right hand on the wall for support.\\nNow stand on the toes of your left leg. Keep your body straight.\\nNow bend your leg as if you are going to take a high jump.\\nEven when you bend your leg, stand on your toes.\\nNow lift your body with that leg with moderate speed.\\nDuring this entire cycle, stand on your toes and of course on only one leg.\\nRepeat this for 10 times or even 20 times if you are strong enough. Repeat the same with another leg.\\nKeep increasing the number of times you lift your body as your legs get stronger.\\nThis is hard at the beginning, but you will get used to it.\\nThis strengthens your calf muscles as well as the upper leg and gluteals.\\n2-5. Do calf raises.\\nThis exercise pinpoints your calves, which are notoriously hard to buff up. Hold a barbell or dumbbells over your shoulders. Stand with your feet shoulder-width apart. Raise up on your toes, then set your heels back down on the ground. Repeat 10-12 times for 3 sets.\\nSingle leg calf raises are even more effective than using weight, and help work the stabilizing muscles in the ankle.\\n2-6. Build inner thigh muscles with sumo squats.\\nThis exercise targets your inner thigh and gluteals:\\nStand in a wide stance with your feet turned outward at a 45º angle.\\nHold a kettlebell in front of you with both hands.\\nSlowly bend into a squat, keeping your back straight and your knees over your toes.\\nSquat as low as you can comfortably get, then return.\\nRepeat 10 to 12 times for 3 sets.\\n3. Eating to Build Muscle\\n3-1. Eat high-calorie meals.\\nTo get bigger muscles, you need extra fuel. The calories you consume, however, should not come from fast food and junk food - eating too much of those will just slow you down. Eat plenty of calories from healthy, whole foods to keep your body feeling powerful.\\nEat lean meats, fish, eggs, and dairy.\\nNuts, avocados, and whole grains are also great.\\nEat tons of fruits and vegetables.\\nChoose healthy fats provided by seed and nut oils, coconut oil, and olive oil. Minimize the trans fats and animal fats found in processed and fried foods.\\n3-2. Get lots of protein.\\nThe body uses protein to build muscles, so you'll need extra during this time. Eat beef, pork, chicken, fish, eggs, and cheese. Eat beans, legumes, and tofu for non-animal protein sources. If you are struggling to get enough protein in your diet, try protein shakes or drink more milk.\\nYou can try supplements such as creatine. Studies show that creatine supplements can safely help build up the muscles when taken with daily meals.\\n3-3. Drink plenty of water.\\nYour body will need more water than usual to stay hydrated when you're training heavily. Water also helps flush toxins from the body and is essential for healthy digestion. Aim to drink at least 10 8-ounce glasses of water every day while you're training.\\nTips\\nWarm up before performing the more rigorous exercises.\\nIn general, start at a low level of intensity and build from there.\\nFollow this routine with stretches for the quads, hamstrings, gluteals, and calves.\\nWarnings\\nObtain your doctor's approval if there is any question concerning your ability to exercise with your present fitness level and overall health level.\\n\", \"简要回答\": \"Leg muscles can be tough to build up, because they're already so strong from daily use. To get bigger leg muscles you have to take your training to the next level and push your legs like never before. Using the right training techniques and eating plenty of protein will pay off in the end. Genetics do play a role in how big your leg muscles will ultimately become, but anyone can benefit from the right exercise routine.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Training to Build Muscle\", \"步骤\": [{\"编号\": 1, \"标题\": \"Train at least 3 times a week.\", \"描述\": \"Many people think that to build muscle you have to train every day, but that's not the case. Muscles get bigger when they get small \\\"breaks\\\" in training, and get stronger when they build up again during REST days. So don't exercise the same muscle groups two consecutive days. Rotate muscle groups so you're training your arms, back, chest, and other areas on the days you aren't working out your legs.\\nMaking sure to work out your other muscle groups is important when you're working on your legs. Don't neglect the rest of your body!\"}, {\"编号\": 2, \"标题\": \"Work out hard.\", \"描述\": \"Make your leg workouts count. They shouldn't last more than 30 minutes, but those 30 minutes shouldn't feel comfortable. You want to go all in and maximize the workout, putting a lot of pressure on your muscles so that they break down and build back up stronger.\\nFor each exercise, you should use an amount of weight that you can lift for about 10 reps before you have to stop. If you can lift an amount of weight 15 times without stopping, you aren't lifting enough. If you can't lift it more than 5 times without needing a break, you're doing too much.\\nSome trainers recommend \\\"training to failure,\\\" which is the practice of repeating an exercise until you can't do even one more rep. This is said to build up the muscles more quickly, but it can cause injury if done incorrectly. Work with a trainer to figure out which technique is right for you.\"}, {\"编号\": 3, \"标题\": \"Practice explosive reps.\", \"描述\": \"Many bodybuilders train with \\\"explosive\\\" movement, but this can cause injury if you push yourself too hard or use the wrong technique. If you're interested in these quick, forceful motions, take the time to learn them correctly:\\nStart with a lighter than usual weight.\\nAlways use a slow, controlled release on the eccentric (the lowering or lengthening part of the exercise).\\nPause and contract the muscles at the low point of the exercise.\\nExplode into the lift or push. Start with a short range of motion and increase the distance gradually as you train.\\nKeep your joints slightly bent at peak range of motion to prevent damage to connective tissues.\"}, {\"编号\": 4, \"标题\": \"Get plenty of rest between workouts.\", \"描述\": \"Muscles get stronger during the time between workouts, when the fibers heal and strengthen. That's why it's mandatory to get plenty of sleep every night when you're training heavily. On the days when you don't work out, let yourself rest. Don't go on a 10-mile hike or bike all day long - it's okay to put your feet up and relax.\"}, {\"编号\": 5, \"标题\": \"Prioritize weights over cardio.\", \"描述\": \"Cardio promotes long, lean muscles instead of bulky ones. However, it takes many hours of running to undermine a heavy weight training routine, and 150 minutes of moderate cardio every week is still important for good health. If you are serious about bulking up your legs, get your cardio in by swimming or by using a rowing machine. You can limit cardio to 30 minute sessions after your resistance training, but do not skip cardio completely.\"}]}, {\"编号\": 2, \"标题\": \"Weight Training Exercises\", \"步骤\": [{\"编号\": 1, \"标题\": \"Practice with light weights first.\", \"描述\": \"Using the wrong form or overexerting yourself can cause knee injury, spinal compression, and back injury. Always practice the proper technique for each exercise with light weights first. Move on to a more challenging weight only when you have perfected the proper form.\"}, {\"编号\": 2, \"标题\": \"Work out your thighs with barbell squats.\", \"描述\": \"This is a great exercise for building up those thighs. You'll need a barbell bearing as much weight as you can lift 8-10 times without needing to put it down. Hold the barbell with both hands over your shoulders. (You can use dumbbells instead if you'd like).\\nStart with your feet shoulder-width apart.\\nBend your knees and squat, moving your butt toward the ground. Keep squatting until your thighs are parallel to the floor. Keep your shins vertical and your knees aligned vertically above your feet.\\nPush back up and repeat 10-12 times for 3 sets.\"}, {\"编号\": 3, \"标题\": \"Do stiff-legged deadlifts.\", \"描述\": \"This works your hamstrings, making them bigger over time. Load a barbell with as much weight as you can lift for 10 reps, and set it in front of you on the ground. \\nStand with your feet shoulder width apart.\\nBend at the waist, keeping your back straight and your knees at a slight bend. Grab the barbell with both hands.\\nKeeping your knees at a slight bend, lift the barbell so that it rests against your thighs, then lower it back to the floor.\\nRepeat 10-12 times for 3 sets.\\nWarning: locking your knees during this lift greatly increases the risk of injury, even for advanced lifters. Only the most extreme body builders use this technique after years of training.\"}, {\"编号\": 4, \"标题\": \"You can build most of the leg at once.\", \"描述\": \"Stand within arm's reach of a wall and try the following exercise:\\nLift one of your legs and bend it. Keep your right hand on the wall for support.\\nNow stand on the toes of your left leg. Keep your body straight.\\nNow bend your leg as if you are going to take a high jump.\\nEven when you bend your leg, stand on your toes.\\nNow lift your body with that leg with moderate speed.\\nDuring this entire cycle, stand on your toes and of course on only one leg.\\nRepeat this for 10 times or even 20 times if you are strong enough. Repeat the same with another leg.\\nKeep increasing the number of times you lift your body as your legs get stronger.\\nThis is hard at the beginning, but you will get used to it.\\nThis strengthens your calf muscles as well as the upper leg and gluteals.\"}, {\"编号\": 5, \"标题\": \"Do calf raises.\", \"描述\": \"This exercise pinpoints your calves, which are notoriously hard to buff up. Hold a barbell or dumbbells over your shoulders. Stand with your feet shoulder-width apart. Raise up on your toes, then set your heels back down on the ground. Repeat 10-12 times for 3 sets.\\nSingle leg calf raises are even more effective than using weight, and help work the stabilizing muscles in the ankle.\"}, {\"编号\": 6, \"标题\": \"Build inner thigh muscles with sumo squats.\", \"描述\": \"This exercise targets your inner thigh and gluteals:\\nStand in a wide stance with your feet turned outward at a 45º angle.\\nHold a kettlebell in front of you with both hands.\\nSlowly bend into a squat, keeping your back straight and your knees over your toes.\\nSquat as low as you can comfortably get, then return.\\nRepeat 10 to 12 times for 3 sets.\"}]}, {\"编号\": 3, \"标题\": \"Eating to Build Muscle\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat high-calorie meals.\", \"描述\": \"To get bigger muscles, you need extra fuel. The calories you consume, however, should not come from fast food and junk food - eating too much of those will just slow you down. Eat plenty of calories from healthy, whole foods to keep your body feeling powerful.\\nEat lean meats, fish, eggs, and dairy.\\nNuts, avocados, and whole grains are also great.\\nEat tons of fruits and vegetables.\\nChoose healthy fats provided by seed and nut oils, coconut oil, and olive oil. Minimize the trans fats and animal fats found in processed and fried foods.\"}, {\"编号\": 2, \"标题\": \"Get lots of protein.\", \"描述\": \"The body uses protein to build muscles, so you'll need extra during this time. Eat beef, pork, chicken, fish, eggs, and cheese. Eat beans, legumes, and tofu for non-animal protein sources. If you are struggling to get enough protein in your diet, try protein shakes or drink more milk.\\nYou can try supplements such as creatine. Studies show that creatine supplements can safely help build up the muscles when taken with daily meals.\"}, {\"编号\": 3, \"标题\": \"Drink plenty of water.\", \"描述\": \"Your body will need more water than usual to stay hydrated when you're training heavily. Water also helps flush toxins from the body and is essential for healthy digestion. Aim to drink at least 10 8-ounce glasses of water every day while you're training.\"}], \"小提示\": [\"Warm up before performing the more rigorous exercises.\\n\", \"In general, start at a low level of intensity and build from there.\\n\", \"Follow this routine with stretches for the quads, hamstrings, gluteals, and calves.\\n\"], \"注意事项\": [\"Obtain your doctor's approval if there is any question concerning your ability to exercise with your present fitness level and overall health level.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,127 |
How to Build Legos
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1. Building a Snake
1-1. Gather the necessary LEGO blocks.
To complete your snake, you will need the following bricks. If you don't have the right colors, get creative!
Two light gray 1x6 thin bricks
One red 1x1 hooked piece
Two light green 1x1 trapezium (rectangle with a square attached) bricks
One white 1x1 piece with a hole
Three light green 1x3 bricks
One light green 1x2 piece
Two eyepieces
1-2. Place a light gray 1x6 thin brick on a flat surface.
Orient the piece horizontally in front of you—this will act as the first part of your snake. If you can't find a light gray brick, choose another darker color.
1-3. Put a red 1x1 hooked piece to the left of your 1x6 brick.
Place it onto the same flat surface as your 1x6 brick. Face the hook outward to the left and be sure that the side opposite to the hook is touching the left side of the 1x6 brick.
Choose a pink or magenta color if you can't find red.
1-4. Connect the first two pieces with a light green 1x1 trapezium brick.
Place the piece over the notch on the 1x1 hooked piece and the first notch on the left side of the 1x6 thin brick. The trapezium acts as the head of the snake and connects the first 2 pieces.
Face the slope of the 1x1 trapezium brick to the left.
1-5. Stick the white 1x1 piece with a hole to the right of the trapezium.
Face the holes outwards—one south toward you and the other away from you to the north. Ensure that the piece is the same height as the trapezium piece and rests tight against its flat side.
Choose a light gray color for this piece if you don't have white.
1-6. Attach 2 eyepieces to the white 1x1 piece with a hole.
Each of the holes facing outwards can accommodate 1 eyepiece. Attach an eyepiece to each one.
1-7. Stick a light green 1x3 brick to the right of the white 1x1 piece.
This piece should be the same height as the 1x1 trapezium and the white 1x1 piece. You should now have 5 notches free on top of the snake and 1 notch free on the base.
Choose a light green color identical to the trapezium piece.
1-8. Place another light gray 1x6 thin brick onto a flat surface.
Align it a bit north of the first 1x6 thin brick, parallel to your snake. Afterwards, move it to the right until the left notch on the piece is directly across from the remaining notch on the base of your snake.
1-9. Connect the two 1x6 thin brick base pieces using a 1x3 brick.
Use a light green 1x3 brick piece to connect the two 1x6 thin bricks vertically. This connecting piece acts as the center body of the snake.
After connecting the front and the back of the snake, confirm that the second 1x6 thin brick base piece (the back) has 5 notches remaining.
1-10. Attach a light green 1x3 brick to the right of the last 1x3 brick.
After attaching this piece, you should have 2 remaining notches on the tail of your snake.
Select any shade of green for this piece if you don't have light green.
1-11. Stick a light green 1x1 trapezium piece onto the last notch on the tail.
Face the angled side of the trapezium piece outward to the right. Choose a light-green color if possible.
Confirm that your snake has 12 free notches on the top.
1-12. Attach a light green 1x2 thin brick over the 1x1 eyepiece.
To top off the head of the snake, attach this piece on top of the 1x1 white eyepiece and the notch directly to its right.
Select a light-green color if possible.
2. Making a Fidget Spinner
2-1. Gather the necessary LEGO blocks.
The complete your fidget spinner, you will need the following bricks. Don't worry about colors—they can be whatever you want, although we have some suggestions below for a nice effect when you use your spinner!
Two 4x4 round plates
One 6x6 round plate
Two 2x2 round tiles with round holes
One 2x2 round tile with a cross hole
One axle 3 studs long
Eight 2x3 thin rectangles
Four 2x2 thin squares
2-2. Place a 6x6 round plate on a flat surface.
This will act as the bottom part of the fidget spinner. Choose a bright color like turquoise or light blue for a nice effect.
2-3. Attach two 4x4 round plates to the top and bottom of the first plate.
Each 4x4 piece should be attached to the center of the 6x6 plate, leaving 12 notches free around its perimeter.
Choose darker colors for the 4-by-4 plates.
2-4. Place a 2x2 tile with a round hole onto an axle.
Be sure that the axle is 3 notches long with a stud on one end. Afterwards, place the tile facing downward onto a flat surface with the axle pointing upward.
Choose a dark color like gray or black for the round tile.
2-5. Slide the axle into the hole of the turquoise piece.
Hold the turquoise piece in front of you using your thumb and middle finger and slide the axle into the hole from the top. Make sure that the 2x2 tile is on top of the axle with its notches facing upward.
2-6. Attach a 2x2 tile with a round hole onto the bottom of the axle.
Hold your spinner by its turquoise piece using your thumb and middle finger. Press down on the 2x2 tile on the top of the axle using your index finger and attach the second 2x2 tile to the bottom of the axle. Afterwards, press the tile upwards so that the top 4 notches connect it to the red 4-by-4 round plates.
2-7. Slide a 2x2 round piece onto the top of the axle.
Select the round plate with an "x" hole. Leave some space at the tip of the axle so the spinner can rotate on it.
2-8. Attach a 2x6 thin rectangle underneath the side of the 6x6 plate.
Stick the top 2 notches of the rectangle directly underneath one of the pairs of notches located on the perimeter of the 6x6 plate. The piece should have 4 notches free and point outward from the spinner.
Select a color like orange, blue, yellow, or brown.
2-9. Connect a thin 2x2 square plate to the 4 free notches.
Fill up the remaining notches on the 2x3 thin rectangle connected to the 6x6 round plate using the square plate. Select a color that matches the 2x3 thin rectangle.
2-10. Attach a 2x3 thin rectangle to the top of the 6x6 round plate.
Connect the pair of notches on the outside of the plate to the 2 holes underneath a 2x3 thin rectangle. Attach the remaining 4 holes underneath the 2x3 thin rectangle to the top of the 2x2 thin square brick.
Make sure your completed arm is facing outwards from the spinner.
Keep each piece of the arm the same color.
2-11. Connect 3 more arms to the remaining pairs of notches.
Repeat the procedure for creating arms for the 3 remaining pairs of 2 notches. After attaching 4 arms, you should have 1 free notch on the 6x6 plate between each one.
Select different colors for each arm.
2-12. Hold your fidget spinner by the gray 2x2 tiles and spin it!
Using your non-dominant hand, place your thumb on one 2x2 tile and your middle finger on the other. Press them together toward each other and hold the spinner firmly. Use the index finger of your dominant hand to spin the toy from one of its arms.
Don't hit the spinner with your index finger too hard to avoid breaking it.
3. Creating a Flower
3-1. Gather the necessary LEGO blocks.
The complete your flower you will need the following bricks:
One dark green 2x4 flat brick
Two light green 2x2 thick bricks
Four light green 1x2 trapezium (rectangle with a square attached) bricks
One gray 2x2 thin brick.
Four purple half-crescent pieces
Four yellow rods.
3-2. Place the dark green 2x4 brick on a flat surface.
This piece will act as the base of the flower. Ideally, the piece should be dark green.
Orient the piece horizontally in front of you.
3-3. Stack two light green 2x2 bricks each onto the base.
Choose a lighter shade of green for these pieces. Stick the first one into the middle of the rectangular base—there should be 2 notches to the left and 2 to the right. Afterwards, place the second piece directly on top.
3-4. Connect four light green 1x2 trapezium pieces onto the top square.
Select colors identical to the previous squares. Face the pointed ends (with the hollow notches) of each of these pieces outwards. Begin by attaching the first piece to the bottom-left notch on the 2x2 brick, with the hollow notch facing you. Continue connecting the rest in the same manner.
Connect the second piece to the top-left notch on the 2x2 brick, the third to the top-right, and the fourth to the bottom-right.
Orient each piece to face a different direction. Starting from the first piece, the order of their directions is: down, left, up, right.
3-5. Place a one thin 2x2 brick onto the 4 trapezium pieces.
After attaching this piece, the only part visible from the trapezium pieces should be the hollow pointed ends. Use a lighter shade of green for this piece.
If you can't find the right color for this piece, don't worry—it's the least visible piece.
3-6. Attach 4 half-crescent pieces to the trapezium pieces.
Attach each of the half-crescents onto the pointed ends of the trapezium pieces. Orient all of them to point outward from the center square.
Each half-crescent piece should face the same direction as the 1x2 trapezium pieces they are connected to.
3-7. Connect 4 yellow cylinders to the 2x2 brick.
Connect the circular bottom part of each cylinder to the free notches of the 2x2 brick. After attaching them, you can rotate them into the direction of your choosing. Direct them outward from the center of the flower for a nice effect.
Use yellow colors for these pieces.
Tips
After you get enough practice, try creating your own design from scratch.
Follow the instructions the first time through each design. But the second time through, start making changes to make the designs your own!
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{
"create_time": "20230517 10:59:04",
"回答明细": "{\"回答\": \"1. Building a Snake\\n1-1. Gather the necessary LEGO blocks.\\nTo complete your snake, you will need the following bricks. If you don't have the right colors, get creative!\\nTwo light gray 1x6 thin bricks\\nOne red 1x1 hooked piece\\nTwo light green 1x1 trapezium (rectangle with a square attached) bricks\\nOne white 1x1 piece with a hole\\nThree light green 1x3 bricks\\nOne light green 1x2 piece\\nTwo eyepieces\\n1-2. Place a light gray 1x6 thin brick on a flat surface.\\nOrient the piece horizontally in front of you—this will act as the first part of your snake. If you can't find a light gray brick, choose another darker color.\\n1-3. Put a red 1x1 hooked piece to the left of your 1x6 brick.\\nPlace it onto the same flat surface as your 1x6 brick. Face the hook outward to the left and be sure that the side opposite to the hook is touching the left side of the 1x6 brick.\\nChoose a pink or magenta color if you can't find red.\\n1-4. Connect the first two pieces with a light green 1x1 trapezium brick.\\nPlace the piece over the notch on the 1x1 hooked piece and the first notch on the left side of the 1x6 thin brick. The trapezium acts as the head of the snake and connects the first 2 pieces.\\nFace the slope of the 1x1 trapezium brick to the left.\\n1-5. Stick the white 1x1 piece with a hole to the right of the trapezium.\\nFace the holes outwards—one south toward you and the other away from you to the north. Ensure that the piece is the same height as the trapezium piece and rests tight against its flat side.\\nChoose a light gray color for this piece if you don't have white.\\n1-6. Attach 2 eyepieces to the white 1x1 piece with a hole.\\nEach of the holes facing outwards can accommodate 1 eyepiece. Attach an eyepiece to each one.\\n1-7. Stick a light green 1x3 brick to the right of the white 1x1 piece.\\nThis piece should be the same height as the 1x1 trapezium and the white 1x1 piece. You should now have 5 notches free on top of the snake and 1 notch free on the base.\\nChoose a light green color identical to the trapezium piece.\\n1-8. Place another light gray 1x6 thin brick onto a flat surface.\\nAlign it a bit north of the first 1x6 thin brick, parallel to your snake. Afterwards, move it to the right until the left notch on the piece is directly across from the remaining notch on the base of your snake.\\n1-9. Connect the two 1x6 thin brick base pieces using a 1x3 brick.\\nUse a light green 1x3 brick piece to connect the two 1x6 thin bricks vertically. This connecting piece acts as the center body of the snake.\\nAfter connecting the front and the back of the snake, confirm that the second 1x6 thin brick base piece (the back) has 5 notches remaining.\\n1-10. Attach a light green 1x3 brick to the right of the last 1x3 brick.\\nAfter attaching this piece, you should have 2 remaining notches on the tail of your snake.\\nSelect any shade of green for this piece if you don't have light green.\\n1-11. Stick a light green 1x1 trapezium piece onto the last notch on the tail.\\nFace the angled side of the trapezium piece outward to the right. Choose a light-green color if possible.\\nConfirm that your snake has 12 free notches on the top.\\n1-12. Attach a light green 1x2 thin brick over the 1x1 eyepiece.\\nTo top off the head of the snake, attach this piece on top of the 1x1 white eyepiece and the notch directly to its right.\\nSelect a light-green color if possible.\\n2. Making a Fidget Spinner\\n2-1. Gather the necessary LEGO blocks.\\nThe complete your fidget spinner, you will need the following bricks. Don't worry about colors—they can be whatever you want, although we have some suggestions below for a nice effect when you use your spinner!\\nTwo 4x4 round plates\\nOne 6x6 round plate\\nTwo 2x2 round tiles with round holes\\nOne 2x2 round tile with a cross hole\\nOne axle 3 studs long\\nEight 2x3 thin rectangles\\nFour 2x2 thin squares\\n2-2. Place a 6x6 round plate on a flat surface.\\nThis will act as the bottom part of the fidget spinner. Choose a bright color like turquoise or light blue for a nice effect.\\n2-3. Attach two 4x4 round plates to the top and bottom of the first plate.\\nEach 4x4 piece should be attached to the center of the 6x6 plate, leaving 12 notches free around its perimeter.\\nChoose darker colors for the 4-by-4 plates.\\n2-4. Place a 2x2 tile with a round hole onto an axle.\\nBe sure that the axle is 3 notches long with a stud on one end. Afterwards, place the tile facing downward onto a flat surface with the axle pointing upward.\\nChoose a dark color like gray or black for the round tile.\\n2-5. Slide the axle into the hole of the turquoise piece.\\nHold the turquoise piece in front of you using your thumb and middle finger and slide the axle into the hole from the top. Make sure that the 2x2 tile is on top of the axle with its notches facing upward.\\n2-6. Attach a 2x2 tile with a round hole onto the bottom of the axle.\\nHold your spinner by its turquoise piece using your thumb and middle finger. Press down on the 2x2 tile on the top of the axle using your index finger and attach the second 2x2 tile to the bottom of the axle. Afterwards, press the tile upwards so that the top 4 notches connect it to the red 4-by-4 round plates.\\n2-7. Slide a 2x2 round piece onto the top of the axle.\\nSelect the round plate with an \\\"x\\\" hole. Leave some space at the tip of the axle so the spinner can rotate on it.\\n2-8. Attach a 2x6 thin rectangle underneath the side of the 6x6 plate.\\nStick the top 2 notches of the rectangle directly underneath one of the pairs of notches located on the perimeter of the 6x6 plate. The piece should have 4 notches free and point outward from the spinner.\\nSelect a color like orange, blue, yellow, or brown.\\n2-9. Connect a thin 2x2 square plate to the 4 free notches.\\nFill up the remaining notches on the 2x3 thin rectangle connected to the 6x6 round plate using the square plate. Select a color that matches the 2x3 thin rectangle.\\n2-10. Attach a 2x3 thin rectangle to the top of the 6x6 round plate.\\nConnect the pair of notches on the outside of the plate to the 2 holes underneath a 2x3 thin rectangle. Attach the remaining 4 holes underneath the 2x3 thin rectangle to the top of the 2x2 thin square brick.\\nMake sure your completed arm is facing outwards from the spinner.\\nKeep each piece of the arm the same color.\\n2-11. Connect 3 more arms to the remaining pairs of notches.\\nRepeat the procedure for creating arms for the 3 remaining pairs of 2 notches. After attaching 4 arms, you should have 1 free notch on the 6x6 plate between each one.\\nSelect different colors for each arm.\\n2-12. Hold your fidget spinner by the gray 2x2 tiles and spin it!\\nUsing your non-dominant hand, place your thumb on one 2x2 tile and your middle finger on the other. Press them together toward each other and hold the spinner firmly. Use the index finger of your dominant hand to spin the toy from one of its arms.\\nDon't hit the spinner with your index finger too hard to avoid breaking it.\\n3. Creating a Flower\\n3-1. Gather the necessary LEGO blocks.\\nThe complete your flower you will need the following bricks:\\nOne dark green 2x4 flat brick\\nTwo light green 2x2 thick bricks\\nFour light green 1x2 trapezium (rectangle with a square attached) bricks\\nOne gray 2x2 thin brick.\\nFour purple half-crescent pieces\\nFour yellow rods.\\n3-2. Place the dark green 2x4 brick on a flat surface.\\nThis piece will act as the base of the flower. Ideally, the piece should be dark green.\\nOrient the piece horizontally in front of you.\\n3-3. Stack two light green 2x2 bricks each onto the base.\\nChoose a lighter shade of green for these pieces. Stick the first one into the middle of the rectangular base—there should be 2 notches to the left and 2 to the right. Afterwards, place the second piece directly on top.\\n3-4. Connect four light green 1x2 trapezium pieces onto the top square.\\nSelect colors identical to the previous squares. Face the pointed ends (with the hollow notches) of each of these pieces outwards. Begin by attaching the first piece to the bottom-left notch on the 2x2 brick, with the hollow notch facing you. Continue connecting the rest in the same manner.\\nConnect the second piece to the top-left notch on the 2x2 brick, the third to the top-right, and the fourth to the bottom-right.\\nOrient each piece to face a different direction. Starting from the first piece, the order of their directions is: down, left, up, right.\\n3-5. Place a one thin 2x2 brick onto the 4 trapezium pieces.\\nAfter attaching this piece, the only part visible from the trapezium pieces should be the hollow pointed ends. Use a lighter shade of green for this piece.\\nIf you can't find the right color for this piece, don't worry—it's the least visible piece.\\n3-6. Attach 4 half-crescent pieces to the trapezium pieces.\\nAttach each of the half-crescents onto the pointed ends of the trapezium pieces. Orient all of them to point outward from the center square.\\nEach half-crescent piece should face the same direction as the 1x2 trapezium pieces they are connected to.\\n3-7. Connect 4 yellow cylinders to the 2x2 brick.\\nConnect the circular bottom part of each cylinder to the free notches of the 2x2 brick. After attaching them, you can rotate them into the direction of your choosing. Direct them outward from the center of the flower for a nice effect.\\nUse yellow colors for these pieces.\\nTips\\nAfter you get enough practice, try creating your own design from scratch.\\nFollow the instructions the first time through each design. But the second time through, start making changes to make the designs your own!\\n\", \"简要回答\": \"Building LEGOs is a fun experience that gives you a chance to let your creativity run loose. And one of the best ways to practice is creating the LEGO-patented designs. Using a few of the most popular LEGO sets, you can create popular items like a snake, fidget spinner, and flower. With some practice, you'll be making your own designs in no time!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building a Snake\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather the necessary LEGO blocks.\", \"描述\": \"To complete your snake, you will need the following bricks. If you don't have the right colors, get creative!\\nTwo light gray 1x6 thin bricks\\nOne red 1x1 hooked piece\\nTwo light green 1x1 trapezium (rectangle with a square attached) bricks\\nOne white 1x1 piece with a hole\\nThree light green 1x3 bricks\\nOne light green 1x2 piece\\nTwo eyepieces\"}, {\"编号\": 2, \"标题\": \"Place a light gray 1x6 thin brick on a flat surface.\", \"描述\": \"Orient the piece horizontally in front of you—this will act as the first part of your snake. If you can't find a light gray brick, choose another darker color.\"}, {\"编号\": 3, \"标题\": \"Put a red 1x1 hooked piece to the left of your 1x6 brick.\", \"描述\": \"Place it onto the same flat surface as your 1x6 brick. Face the hook outward to the left and be sure that the side opposite to the hook is touching the left side of the 1x6 brick.\\nChoose a pink or magenta color if you can't find red.\"}, {\"编号\": 4, \"标题\": \"Connect the first two pieces with a light green 1x1 trapezium brick.\", \"描述\": \"Place the piece over the notch on the 1x1 hooked piece and the first notch on the left side of the 1x6 thin brick. The trapezium acts as the head of the snake and connects the first 2 pieces.\\nFace the slope of the 1x1 trapezium brick to the left.\"}, {\"编号\": 5, \"标题\": \"Stick the white 1x1 piece with a hole to the right of the trapezium.\", \"描述\": \"Face the holes outwards—one south toward you and the other away from you to the north. Ensure that the piece is the same height as the trapezium piece and rests tight against its flat side.\\nChoose a light gray color for this piece if you don't have white.\"}, {\"编号\": 6, \"标题\": \"Attach 2 eyepieces to the white 1x1 piece with a hole.\", \"描述\": \"Each of the holes facing outwards can accommodate 1 eyepiece. Attach an eyepiece to each one.\"}, {\"编号\": 7, \"标题\": \"Stick a light green 1x3 brick to the right of the white 1x1 piece.\", \"描述\": \"This piece should be the same height as the 1x1 trapezium and the white 1x1 piece. You should now have 5 notches free on top of the snake and 1 notch free on the base.\\nChoose a light green color identical to the trapezium piece.\"}, {\"编号\": 8, \"标题\": \"Place another light gray 1x6 thin brick onto a flat surface.\", \"描述\": \"Align it a bit north of the first 1x6 thin brick, parallel to your snake. Afterwards, move it to the right until the left notch on the piece is directly across from the remaining notch on the base of your snake.\"}, {\"编号\": 9, \"标题\": \"Connect the two 1x6 thin brick base pieces using a 1x3 brick.\", \"描述\": \"Use a light green 1x3 brick piece to connect the two 1x6 thin bricks vertically. This connecting piece acts as the center body of the snake.\\nAfter connecting the front and the back of the snake, confirm that the second 1x6 thin brick base piece (the back) has 5 notches remaining.\"}, {\"编号\": 10, \"标题\": \"Attach a light green 1x3 brick to the right of the last 1x3 brick.\", \"描述\": \"After attaching this piece, you should have 2 remaining notches on the tail of your snake.\\nSelect any shade of green for this piece if you don't have light green.\"}, {\"编号\": 11, \"标题\": \"Stick a light green 1x1 trapezium piece onto the last notch on the tail.\", \"描述\": \"Face the angled side of the trapezium piece outward to the right. Choose a light-green color if possible.\\nConfirm that your snake has 12 free notches on the top.\"}, {\"编号\": 12, \"标题\": \"Attach a light green 1x2 thin brick over the 1x1 eyepiece.\", \"描述\": \"To top off the head of the snake, attach this piece on top of the 1x1 white eyepiece and the notch directly to its right.\\nSelect a light-green color if possible.\"}]}, {\"编号\": 2, \"标题\": \"Making a Fidget Spinner\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather the necessary LEGO blocks.\", \"描述\": \"The complete your fidget spinner, you will need the following bricks. Don't worry about colors—they can be whatever you want, although we have some suggestions below for a nice effect when you use your spinner!\\nTwo 4x4 round plates\\nOne 6x6 round plate\\nTwo 2x2 round tiles with round holes\\nOne 2x2 round tile with a cross hole\\nOne axle 3 studs long\\nEight 2x3 thin rectangles\\nFour 2x2 thin squares\"}, {\"编号\": 2, \"标题\": \"Place a 6x6 round plate on a flat surface.\", \"描述\": \"This will act as the bottom part of the fidget spinner. Choose a bright color like turquoise or light blue for a nice effect.\"}, {\"编号\": 3, \"标题\": \"Attach two 4x4 round plates to the top and bottom of the first plate.\", \"描述\": \"Each 4x4 piece should be attached to the center of the 6x6 plate, leaving 12 notches free around its perimeter.\\nChoose darker colors for the 4-by-4 plates.\"}, {\"编号\": 4, \"标题\": \"Place a 2x2 tile with a round hole onto an axle.\", \"描述\": \"Be sure that the axle is 3 notches long with a stud on one end. Afterwards, place the tile facing downward onto a flat surface with the axle pointing upward.\\nChoose a dark color like gray or black for the round tile.\"}, {\"编号\": 5, \"标题\": \"Slide the axle into the hole of the turquoise piece.\", \"描述\": \"Hold the turquoise piece in front of you using your thumb and middle finger and slide the axle into the hole from the top. Make sure that the 2x2 tile is on top of the axle with its notches facing upward.\"}, {\"编号\": 6, \"标题\": \"Attach a 2x2 tile with a round hole onto the bottom of the axle.\", \"描述\": \"Hold your spinner by its turquoise piece using your thumb and middle finger. Press down on the 2x2 tile on the top of the axle using your index finger and attach the second 2x2 tile to the bottom of the axle. Afterwards, press the tile upwards so that the top 4 notches connect it to the red 4-by-4 round plates.\"}, {\"编号\": 7, \"标题\": \"Slide a 2x2 round piece onto the top of the axle.\", \"描述\": \"Select the round plate with an \\\"x\\\" hole. Leave some space at the tip of the axle so the spinner can rotate on it.\"}, {\"编号\": 8, \"标题\": \"Attach a 2x6 thin rectangle underneath the side of the 6x6 plate.\", \"描述\": \"Stick the top 2 notches of the rectangle directly underneath one of the pairs of notches located on the perimeter of the 6x6 plate. The piece should have 4 notches free and point outward from the spinner.\\nSelect a color like orange, blue, yellow, or brown.\"}, {\"编号\": 9, \"标题\": \"Connect a thin 2x2 square plate to the 4 free notches.\", \"描述\": \"Fill up the remaining notches on the 2x3 thin rectangle connected to the 6x6 round plate using the square plate. Select a color that matches the 2x3 thin rectangle.\"}, {\"编号\": 10, \"标题\": \"Attach a 2x3 thin rectangle to the top of the 6x6 round plate.\", \"描述\": \"Connect the pair of notches on the outside of the plate to the 2 holes underneath a 2x3 thin rectangle. Attach the remaining 4 holes underneath the 2x3 thin rectangle to the top of the 2x2 thin square brick.\\nMake sure your completed arm is facing outwards from the spinner.\\nKeep each piece of the arm the same color.\"}, {\"编号\": 11, \"标题\": \"Connect 3 more arms to the remaining pairs of notches.\", \"描述\": \"Repeat the procedure for creating arms for the 3 remaining pairs of 2 notches. After attaching 4 arms, you should have 1 free notch on the 6x6 plate between each one.\\nSelect different colors for each arm.\"}, {\"编号\": 12, \"标题\": \"Hold your fidget spinner by the gray 2x2 tiles and spin it!\", \"描述\": \"Using your non-dominant hand, place your thumb on one 2x2 tile and your middle finger on the other. Press them together toward each other and hold the spinner firmly. Use the index finger of your dominant hand to spin the toy from one of its arms.\\nDon't hit the spinner with your index finger too hard to avoid breaking it.\"}]}, {\"编号\": 3, \"标题\": \"Creating a Flower\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather the necessary LEGO blocks.\", \"描述\": \"The complete your flower you will need the following bricks:\\nOne dark green 2x4 flat brick\\nTwo light green 2x2 thick bricks\\nFour light green 1x2 trapezium (rectangle with a square attached) bricks\\nOne gray 2x2 thin brick.\\nFour purple half-crescent pieces\\nFour yellow rods.\"}, {\"编号\": 2, \"标题\": \"Place the dark green 2x4 brick on a flat surface.\", \"描述\": \"This piece will act as the base of the flower. Ideally, the piece should be dark green.\\nOrient the piece horizontally in front of you.\"}, {\"编号\": 3, \"标题\": \"Stack two light green 2x2 bricks each onto the base.\", \"描述\": \"Choose a lighter shade of green for these pieces. Stick the first one into the middle of the rectangular base—there should be 2 notches to the left and 2 to the right. Afterwards, place the second piece directly on top.\"}, {\"编号\": 4, \"标题\": \"Connect four light green 1x2 trapezium pieces onto the top square.\", \"描述\": \"Select colors identical to the previous squares. Face the pointed ends (with the hollow notches) of each of these pieces outwards. Begin by attaching the first piece to the bottom-left notch on the 2x2 brick, with the hollow notch facing you. Continue connecting the rest in the same manner.\\nConnect the second piece to the top-left notch on the 2x2 brick, the third to the top-right, and the fourth to the bottom-right.\\nOrient each piece to face a different direction. Starting from the first piece, the order of their directions is: down, left, up, right.\"}, {\"编号\": 5, \"标题\": \"Place a one thin 2x2 brick onto the 4 trapezium pieces.\", \"描述\": \"After attaching this piece, the only part visible from the trapezium pieces should be the hollow pointed ends. Use a lighter shade of green for this piece.\\nIf you can't find the right color for this piece, don't worry—it's the least visible piece.\"}, {\"编号\": 6, \"标题\": \"Attach 4 half-crescent pieces to the trapezium pieces.\", \"描述\": \"Attach each of the half-crescents onto the pointed ends of the trapezium pieces. Orient all of them to point outward from the center square.\\nEach half-crescent piece should face the same direction as the 1x2 trapezium pieces they are connected to.\"}, {\"编号\": 7, \"标题\": \"Connect 4 yellow cylinders to the 2x2 brick.\", \"描述\": \"Connect the circular bottom part of each cylinder to the free notches of the 2x2 brick. After attaching them, you can rotate them into the direction of your choosing. Direct them outward from the center of the flower for a nice effect.\\nUse yellow colors for these pieces.\"}], \"小提示\": [\"After you get enough practice, try creating your own design from scratch.\\n\", \"Follow the instructions the first time through each design. But the second time through, start making changes to make the designs your own!\\n\"]}]}}",
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How to Build Life Skills
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1. Building Basic Skillsets
1-1. Learn how to budget.
One of the most fundamental skills of life is budget management. If you manage your budget poorly, you will struggle to make ends meet and may even have to borrow money from others. However, if you manage it well, you will be aware of your spending, reach your financial goals and be financially independent. Take some time to make a budget of all of your necessary expenses each month and try to honor that budget by not spending more than those amounts. Also, allocate a certain percentage of any money you earn or receive each month to put in your savings. You can do this manually or by using an app.
It is important to develop a spreadsheet for your expenses and income. You can do this manually with a program like Excel, or you can use a special software. You can also use websites like LearnVest to set goals and track your spending.
Make sure you are spending less than you make.
1-2. Develop time management skills
Another necessary skill is knowing how to properly manage your time. There are only a certain amount of hours in each day so use your time wisely and don't squander it on unnecessary or unfulfilling activities. Write out a schedule for your week including any necessary tasks or projects and devote any extra time to leisurely activites.
You can use a planner to keep track of all of your classes or meetings as well, or you can use an online calendar through Google and set up reminders. Include deadlines for important tasks and goals.
Make sure you are able to wake yourself up on time every morning without having to be told. Set alarms on your phone or purchase an alarm clock.
Give yourself some extra time between tasks to get everything done. For example, if you expect that a task will take you and hour, give yourself and hour and 30 minutes to complete the task. This is also a good way to improve your chance of being on time for appointments.
Be flexible. Keep in mind that despite your best efforts, things may still not go as planned. Remember that everything will be okay if you are late now and then or if a task takes you longer than you thought it would.
1-3. Practice healthy eating.
Another necessary step in building your life skills is to be able to choose healthy foods. Make sure that you are choosing foods that are nutritious in nature, like whole fruits and vegetables, whole unrefined grains, beans and legumes, and lean protein. Avoid overeating by controlling your portion sizes.
If you still live at home, and your parents cook very unhealthy meals for the family, then you might ask them if they can try to cook at least one vegetable per meal. Or better yet, try to be a role model for your family by offering to cook healthy meals for them.
Choose the healthiest options for food at lunch.
Cut down on foods that are fatty and opt instead for fish and grilled or baked chicken.
Drink water instead of soda or other sugary beverages.
1-4. Learn to cook for yourself.
Though you may not always have control over the options presented to you for lunch during school or even for dinner at night if your parents cook, you can learn to make some things for yourself. This will allow you to take control of your diet and makes things that will be good for your body. The better you become at cooking, perhaps the more often you will be able to cook for your family or others.
Start off with the basics - don't begin by cooking complicated meals. Try making some meals that just have a few ingredients.
Make a basic salad for yourself or bake some chicken.
You can also purchase frozen vegetables which are easier to cook than those which have had no preparation.
1-5. Exercise to keep yourself fit.
Stay active as well by working out two to three times a week. Put it in your schedule each week so that you don't forget. Determine if working out in the morning or after school or work is best for you. Consider working out with a friend or family member to help keep yourself motivated.
If you can't get to the gym, take a walk around the block for 30 minutes or so everyday.
You can also YouTube some exercises so that you can do them from home.
1-6. Learn how to clean for yourself.
It is important that you know how to wash your own clothes and keep a clean room. Read the instructions on your clothes before washing them so you know what temperature water to use and how to dry them. Clean up your room everyday so it never gets messy and stays neat.
Consider setting up a cleaning schedule for your room. For instance, you might dust your room on Mondays, vacuum on Tuesdays, etc.
1-7. Do things without having to be told.
Another step in building life skills is taking initiative in completing tasks. The true marker of adulthood is being a person who takes responsibility and who goes beyond those responsibilities to help others. If you see a friend or family member struggling, do what you can to assist them and alleviate that burden.
For instance, if your mom has just come home from work and has groceries in the car, go and help her without her having to ask.
Help your friends should they need tutoring in class that you are doing well in.
1-8. Learn how to make appointments and order for yourself.
If you are a child or even a young adult, your parents may do all of the appointment making for you and may also still order your food at restaurants. However, the day will come when they will not be available to do these tasks for you, so you must know how to do them on your own. Next time you have to make an appointment, ask your parents if you can do it for yourself. Practice ordering food by ordering for your family next time you are at dinner.
2. Developing Critical Thinking Skills
2-1. Think for yourself.
Perhaps the most important critical thinking skill that exists is being able to think and make decisions independently of others. Though you should certainly heed the advice of others that are wiser than you, at the end of the day, it is your life to live and you have to make peace with that. Don't allow your friends to tell you how to feel or what to do.
Make sure that you listen to your parents and heed their instruction, but also note that you don't have to do everything they say. You should keep your grades up and your room clean, but they can't tell you where to go to college or where to work after graduation. You can be respectful while still making major decisions about your life.
2-2. Consider the perspective of others.
Another skill necessary in critical thinking is to think beyond yourself. If in developing a plan that will affect other people and you do not consider those people, then you are not thinking critically about the issue. When making a decision that will not affect only you, put yourself in the shoes of others so that you can identify a plan that will work for all.
For instance, if you are considering quitting your part time job because you don't get along with a coworker, think about how this will affect your family and your other coworkers, as well. Though you may be happy temporarily, you will also have to ask your parents for money more often, which will likely stress them out.
2-3. Consider the consequences of your actions.
Remember that every action, even a small one, has a reaction. It is imperative that you consider the potential effects of any decisions that you plan to make so that you make the decision that will be best for you. Consider making a pros and cons list before making major decisions.
2-4. Do your research.
A major part of developing this critical thinking skills is by doing your research on any topic or issue that you are interested in. In this age of technology, information is literally at your fingertips. Take advantage of it and expand your knowledge by researching topics of importance to you, as well as finding out about opinions that are not in line with your beliefs. The more you know about different perspectives, the better able you will be to make decisions and develop your own opinions and understanding of other people's opinions.
One way to do this is to simply google information you are interested in. For instance, if you want to know more about a certain war or country, google it and read a few articles about it.
Read the news in as unbiased a way as possible. Rather than relying on one news source, consider reading several different ones on the same topic so you don't gather a biased perspective.
2-5. Try to solve a problem without asking for help.
Another way to develop your critical thinking skills is by problem solving. If you are accustomed to asking your parents or friends for help with certain things, try to instead solve the problem yourself sans advice. Take some time to first identify the issue, consider several possible solutions, and then select and execute the solution that you think is best.
For instance, as a very basic example, if you typically ask your dad for help getting something off of a top shelf that you can't reach, consider ways that you could get the item yourself, like using a chair to elevate yourself.
2-6. Keep your mind active.
In order to make sure your mind is working at maximum capacity, you must exercise it and keep it active just as you would your body. Read as much as you can to develop your mind. You can also do things like playing board games with your family and friends, or downloading strategy or logic games to your phone and playing them throughout the day to keep your mind going. Journal out your thoughts at the end of each day to keep your mind sharp, as well.
Read books on all kinds of subjects! Read fiction and non-fiction books to expand your knowledge, spark your imagination, and build your vocabulary. Try reading from genres that interest you, such as sci-fi, fantasy, nature, astronomy, biography, and anything else that sounds like a fun read to you!
Consider also carrying around sudoku or crossword puzzles in your bag.
3. Building Professional and Academic Skills
3-1. Identify a mentor.
A mentor can help guide you professionally, academically, and socially. Consider people you know who's career or academic paths are similar to something that you would want for yourself and reach out to them. This person will be able to give you unique and productive advice on how to achieve your goals.
You can reach out to this person by saying something like “I really admire your work ethic and I want to have a career similar to you one day. I was wondering if you would consider being my mentor.”
3-2. Develop academic/professional goals.
It's important that, as you are developing as an adult, that you are making plans and setting goals for your life and finding ways to achieve them. You should set short term and long term goals so that you can begin to see the fruits of your labor immediately while working towards achieving your more difficult goals as well.
Write these goals down and identify concrete ways to achieve them.
For instance, if you want to get all A's this semester, then you will need to devote time everyday to doing your homework, studying and maybe staying after school.
3-3. Learn to write well.
One other critical life skills is the ability to articulate yourself well on paper. Pay particular attention in your English classes so that you learn proper grammar and spelling. Read more books and articles to expand your vocabulary.
3-4. Speak articulately and thoughtfully.
When you speak, people should feel that you are self-assured and that you know what you are talking about. Use proper grammar in formal settings like work or school and look people in the eye when you speak to them. This conveys confidence.
Develop an elevator speech. An elevator speech is a 20-30 second introduction to someone that is short but attention grabbing. You might say something like “Hello, I'm Devin. I'm a Junior at West End High School and I play football and am on the debate team.”
3-5. Learn how to advocate for yourself or your cause.
A life skill that will take you far in your career, your social life, and even with your family is the skill of self-advocacy. You cannot rely on others to defend you or to defend things that are important to you; you must do that yourself. If you feel attacked or misunderstood, take a few moments to direct the conversation towards that. Let the person you're speaking with know how you feel and clearly articulate why. You will gain respect and be understood.
For instance, if after a group project, one of your group members says that you did not help the group, but you know that you did, you should correct them. You can say something like “I feel that you saying that I didn't help is incorrect. I wrote three pages of the report and helped build the model. I contributed to the group just as much as you did.”
Don't let people run all over you; make sure that you defend yourself.
3-6. Ask questions.
Remember that you don't know everything. Questions are a critical and necessary aspect of life as an adult and can assure that you operate based off of knowledge and facts rather than assumptions. Should you ever have a question about something that you cannot research on your own, ask. This will provide you the clarity you need.
For instance, if your teacher makes a confusing comment in class, they may not even notice it. Ask for clarification.
|
{
"create_time": "20230517 10:59:04",
"回答明细": "{\"回答\": \"1. Building Basic Skillsets\\n1-1. Learn how to budget.\\nOne of the most fundamental skills of life is budget management. If you manage your budget poorly, you will struggle to make ends meet and may even have to borrow money from others. However, if you manage it well, you will be aware of your spending, reach your financial goals and be financially independent. Take some time to make a budget of all of your necessary expenses each month and try to honor that budget by not spending more than those amounts. Also, allocate a certain percentage of any money you earn or receive each month to put in your savings. You can do this manually or by using an app.\\nIt is important to develop a spreadsheet for your expenses and income. You can do this manually with a program like Excel, or you can use a special software. You can also use websites like LearnVest to set goals and track your spending.\\nMake sure you are spending less than you make.\\n1-2. Develop time management skills\\nAnother necessary skill is knowing how to properly manage your time. There are only a certain amount of hours in each day so use your time wisely and don't squander it on unnecessary or unfulfilling activities. Write out a schedule for your week including any necessary tasks or projects and devote any extra time to leisurely activites.\\nYou can use a planner to keep track of all of your classes or meetings as well, or you can use an online calendar through Google and set up reminders. Include deadlines for important tasks and goals.\\nMake sure you are able to wake yourself up on time every morning without having to be told. Set alarms on your phone or purchase an alarm clock.\\nGive yourself some extra time between tasks to get everything done. For example, if you expect that a task will take you and hour, give yourself and hour and 30 minutes to complete the task. This is also a good way to improve your chance of being on time for appointments.\\nBe flexible. Keep in mind that despite your best efforts, things may still not go as planned. Remember that everything will be okay if you are late now and then or if a task takes you longer than you thought it would.\\n1-3. Practice healthy eating.\\nAnother necessary step in building your life skills is to be able to choose healthy foods. Make sure that you are choosing foods that are nutritious in nature, like whole fruits and vegetables, whole unrefined grains, beans and legumes, and lean protein. Avoid overeating by controlling your portion sizes.\\nIf you still live at home, and your parents cook very unhealthy meals for the family, then you might ask them if they can try to cook at least one vegetable per meal. Or better yet, try to be a role model for your family by offering to cook healthy meals for them.\\nChoose the healthiest options for food at lunch.\\nCut down on foods that are fatty and opt instead for fish and grilled or baked chicken.\\nDrink water instead of soda or other sugary beverages.\\n1-4. Learn to cook for yourself.\\nThough you may not always have control over the options presented to you for lunch during school or even for dinner at night if your parents cook, you can learn to make some things for yourself. This will allow you to take control of your diet and makes things that will be good for your body. The better you become at cooking, perhaps the more often you will be able to cook for your family or others.\\nStart off with the basics - don't begin by cooking complicated meals. Try making some meals that just have a few ingredients.\\nMake a basic salad for yourself or bake some chicken.\\nYou can also purchase frozen vegetables which are easier to cook than those which have had no preparation.\\n1-5. Exercise to keep yourself fit.\\nStay active as well by working out two to three times a week. Put it in your schedule each week so that you don't forget. Determine if working out in the morning or after school or work is best for you. Consider working out with a friend or family member to help keep yourself motivated.\\nIf you can't get to the gym, take a walk around the block for 30 minutes or so everyday.\\nYou can also YouTube some exercises so that you can do them from home.\\n1-6. Learn how to clean for yourself.\\nIt is important that you know how to wash your own clothes and keep a clean room. Read the instructions on your clothes before washing them so you know what temperature water to use and how to dry them. Clean up your room everyday so it never gets messy and stays neat.\\nConsider setting up a cleaning schedule for your room. For instance, you might dust your room on Mondays, vacuum on Tuesdays, etc.\\n1-7. Do things without having to be told.\\nAnother step in building life skills is taking initiative in completing tasks. The true marker of adulthood is being a person who takes responsibility and who goes beyond those responsibilities to help others. If you see a friend or family member struggling, do what you can to assist them and alleviate that burden.\\nFor instance, if your mom has just come home from work and has groceries in the car, go and help her without her having to ask.\\nHelp your friends should they need tutoring in class that you are doing well in.\\n1-8. Learn how to make appointments and order for yourself.\\nIf you are a child or even a young adult, your parents may do all of the appointment making for you and may also still order your food at restaurants. However, the day will come when they will not be available to do these tasks for you, so you must know how to do them on your own. Next time you have to make an appointment, ask your parents if you can do it for yourself. Practice ordering food by ordering for your family next time you are at dinner.\\n2. Developing Critical Thinking Skills\\n2-1. Think for yourself.\\nPerhaps the most important critical thinking skill that exists is being able to think and make decisions independently of others. Though you should certainly heed the advice of others that are wiser than you, at the end of the day, it is your life to live and you have to make peace with that. Don't allow your friends to tell you how to feel or what to do.\\nMake sure that you listen to your parents and heed their instruction, but also note that you don't have to do everything they say. You should keep your grades up and your room clean, but they can't tell you where to go to college or where to work after graduation. You can be respectful while still making major decisions about your life.\\n2-2. Consider the perspective of others.\\nAnother skill necessary in critical thinking is to think beyond yourself. If in developing a plan that will affect other people and you do not consider those people, then you are not thinking critically about the issue. When making a decision that will not affect only you, put yourself in the shoes of others so that you can identify a plan that will work for all.\\nFor instance, if you are considering quitting your part time job because you don't get along with a coworker, think about how this will affect your family and your other coworkers, as well. Though you may be happy temporarily, you will also have to ask your parents for money more often, which will likely stress them out.\\n2-3. Consider the consequences of your actions.\\nRemember that every action, even a small one, has a reaction. It is imperative that you consider the potential effects of any decisions that you plan to make so that you make the decision that will be best for you. Consider making a pros and cons list before making major decisions.\\n2-4. Do your research.\\nA major part of developing this critical thinking skills is by doing your research on any topic or issue that you are interested in. In this age of technology, information is literally at your fingertips. Take advantage of it and expand your knowledge by researching topics of importance to you, as well as finding out about opinions that are not in line with your beliefs. The more you know about different perspectives, the better able you will be to make decisions and develop your own opinions and understanding of other people's opinions.\\nOne way to do this is to simply google information you are interested in. For instance, if you want to know more about a certain war or country, google it and read a few articles about it.\\nRead the news in as unbiased a way as possible. Rather than relying on one news source, consider reading several different ones on the same topic so you don't gather a biased perspective.\\n2-5. Try to solve a problem without asking for help.\\nAnother way to develop your critical thinking skills is by problem solving. If you are accustomed to asking your parents or friends for help with certain things, try to instead solve the problem yourself sans advice. Take some time to first identify the issue, consider several possible solutions, and then select and execute the solution that you think is best.\\nFor instance, as a very basic example, if you typically ask your dad for help getting something off of a top shelf that you can't reach, consider ways that you could get the item yourself, like using a chair to elevate yourself.\\n2-6. Keep your mind active.\\nIn order to make sure your mind is working at maximum capacity, you must exercise it and keep it active just as you would your body. Read as much as you can to develop your mind. You can also do things like playing board games with your family and friends, or downloading strategy or logic games to your phone and playing them throughout the day to keep your mind going. Journal out your thoughts at the end of each day to keep your mind sharp, as well.\\nRead books on all kinds of subjects! Read fiction and non-fiction books to expand your knowledge, spark your imagination, and build your vocabulary. Try reading from genres that interest you, such as sci-fi, fantasy, nature, astronomy, biography, and anything else that sounds like a fun read to you!\\nConsider also carrying around sudoku or crossword puzzles in your bag.\\n3. Building Professional and Academic Skills\\n3-1. Identify a mentor.\\nA mentor can help guide you professionally, academically, and socially. Consider people you know who's career or academic paths are similar to something that you would want for yourself and reach out to them. This person will be able to give you unique and productive advice on how to achieve your goals.\\nYou can reach out to this person by saying something like “I really admire your work ethic and I want to have a career similar to you one day. I was wondering if you would consider being my mentor.”\\n3-2. Develop academic/professional goals.\\nIt's important that, as you are developing as an adult, that you are making plans and setting goals for your life and finding ways to achieve them. You should set short term and long term goals so that you can begin to see the fruits of your labor immediately while working towards achieving your more difficult goals as well.\\nWrite these goals down and identify concrete ways to achieve them.\\nFor instance, if you want to get all A's this semester, then you will need to devote time everyday to doing your homework, studying and maybe staying after school.\\n3-3. Learn to write well.\\nOne other critical life skills is the ability to articulate yourself well on paper. Pay particular attention in your English classes so that you learn proper grammar and spelling. Read more books and articles to expand your vocabulary.\\n3-4. Speak articulately and thoughtfully.\\nWhen you speak, people should feel that you are self-assured and that you know what you are talking about. Use proper grammar in formal settings like work or school and look people in the eye when you speak to them. This conveys confidence.\\nDevelop an elevator speech. An elevator speech is a 20-30 second introduction to someone that is short but attention grabbing. You might say something like “Hello, I'm Devin. I'm a Junior at West End High School and I play football and am on the debate team.”\\n3-5. Learn how to advocate for yourself or your cause.\\nA life skill that will take you far in your career, your social life, and even with your family is the skill of self-advocacy. You cannot rely on others to defend you or to defend things that are important to you; you must do that yourself. If you feel attacked or misunderstood, take a few moments to direct the conversation towards that. Let the person you're speaking with know how you feel and clearly articulate why. You will gain respect and be understood.\\nFor instance, if after a group project, one of your group members says that you did not help the group, but you know that you did, you should correct them. You can say something like “I feel that you saying that I didn't help is incorrect. I wrote three pages of the report and helped build the model. I contributed to the group just as much as you did.”\\nDon't let people run all over you; make sure that you defend yourself.\\n3-6. Ask questions.\\nRemember that you don't know everything. Questions are a critical and necessary aspect of life as an adult and can assure that you operate based off of knowledge and facts rather than assumptions. Should you ever have a question about something that you cannot research on your own, ask. This will provide you the clarity you need.\\nFor instance, if your teacher makes a confusing comment in class, they may not even notice it. Ask for clarification.\\n\", \"简要回答\": \"Although your parents probably taught you many valuable lessons as a child, your learning doesn't have to stop there. There's always time to build on your knowledge of essential life skills, and we're here to help you identify and develop the important skills you need. Our how-to guide covers everything from critical thinking skills like decision-making and problem solving to basic skills like cooking and cleaning!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Basic Skillsets\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn how to budget.\", \"描述\": \"One of the most fundamental skills of life is budget management. If you manage your budget poorly, you will struggle to make ends meet and may even have to borrow money from others. However, if you manage it well, you will be aware of your spending, reach your financial goals and be financially independent. Take some time to make a budget of all of your necessary expenses each month and try to honor that budget by not spending more than those amounts. Also, allocate a certain percentage of any money you earn or receive each month to put in your savings. You can do this manually or by using an app.\\nIt is important to develop a spreadsheet for your expenses and income. You can do this manually with a program like Excel, or you can use a special software. You can also use websites like LearnVest to set goals and track your spending.\\nMake sure you are spending less than you make.\"}, {\"编号\": 2, \"标题\": \"Develop time management skills\", \"描述\": \"Another necessary skill is knowing how to properly manage your time. There are only a certain amount of hours in each day so use your time wisely and don't squander it on unnecessary or unfulfilling activities. Write out a schedule for your week including any necessary tasks or projects and devote any extra time to leisurely activites.\\nYou can use a planner to keep track of all of your classes or meetings as well, or you can use an online calendar through Google and set up reminders. Include deadlines for important tasks and goals.\\nMake sure you are able to wake yourself up on time every morning without having to be told. Set alarms on your phone or purchase an alarm clock.\\nGive yourself some extra time between tasks to get everything done. For example, if you expect that a task will take you and hour, give yourself and hour and 30 minutes to complete the task. This is also a good way to improve your chance of being on time for appointments.\\nBe flexible. Keep in mind that despite your best efforts, things may still not go as planned. Remember that everything will be okay if you are late now and then or if a task takes you longer than you thought it would.\"}, {\"编号\": 3, \"标题\": \"Practice healthy eating.\", \"描述\": \"Another necessary step in building your life skills is to be able to choose healthy foods. Make sure that you are choosing foods that are nutritious in nature, like whole fruits and vegetables, whole unrefined grains, beans and legumes, and lean protein. Avoid overeating by controlling your portion sizes.\\nIf you still live at home, and your parents cook very unhealthy meals for the family, then you might ask them if they can try to cook at least one vegetable per meal. Or better yet, try to be a role model for your family by offering to cook healthy meals for them.\\nChoose the healthiest options for food at lunch.\\nCut down on foods that are fatty and opt instead for fish and grilled or baked chicken.\\nDrink water instead of soda or other sugary beverages.\"}, {\"编号\": 4, \"标题\": \"Learn to cook for yourself.\", \"描述\": \"Though you may not always have control over the options presented to you for lunch during school or even for dinner at night if your parents cook, you can learn to make some things for yourself. This will allow you to take control of your diet and makes things that will be good for your body. The better you become at cooking, perhaps the more often you will be able to cook for your family or others.\\nStart off with the basics - don't begin by cooking complicated meals. Try making some meals that just have a few ingredients.\\nMake a basic salad for yourself or bake some chicken.\\nYou can also purchase frozen vegetables which are easier to cook than those which have had no preparation.\"}, {\"编号\": 5, \"标题\": \"Exercise to keep yourself fit.\", \"描述\": \"Stay active as well by working out two to three times a week. Put it in your schedule each week so that you don't forget. Determine if working out in the morning or after school or work is best for you. Consider working out with a friend or family member to help keep yourself motivated.\\nIf you can't get to the gym, take a walk around the block for 30 minutes or so everyday.\\nYou can also YouTube some exercises so that you can do them from home.\"}, {\"编号\": 6, \"标题\": \"Learn how to clean for yourself.\", \"描述\": \"It is important that you know how to wash your own clothes and keep a clean room. Read the instructions on your clothes before washing them so you know what temperature water to use and how to dry them. Clean up your room everyday so it never gets messy and stays neat.\\nConsider setting up a cleaning schedule for your room. For instance, you might dust your room on Mondays, vacuum on Tuesdays, etc.\"}, {\"编号\": 7, \"标题\": \"Do things without having to be told.\", \"描述\": \"Another step in building life skills is taking initiative in completing tasks. The true marker of adulthood is being a person who takes responsibility and who goes beyond those responsibilities to help others. If you see a friend or family member struggling, do what you can to assist them and alleviate that burden.\\nFor instance, if your mom has just come home from work and has groceries in the car, go and help her without her having to ask.\\nHelp your friends should they need tutoring in class that you are doing well in.\"}, {\"编号\": 8, \"标题\": \"Learn how to make appointments and order for yourself.\", \"描述\": \"If you are a child or even a young adult, your parents may do all of the appointment making for you and may also still order your food at restaurants. However, the day will come when they will not be available to do these tasks for you, so you must know how to do them on your own. Next time you have to make an appointment, ask your parents if you can do it for yourself. Practice ordering food by ordering for your family next time you are at dinner.\"}]}, {\"编号\": 2, \"标题\": \"Developing Critical Thinking Skills\", \"步骤\": [{\"编号\": 1, \"标题\": \"Think for yourself.\", \"描述\": \"Perhaps the most important critical thinking skill that exists is being able to think and make decisions independently of others. Though you should certainly heed the advice of others that are wiser than you, at the end of the day, it is your life to live and you have to make peace with that. Don't allow your friends to tell you how to feel or what to do.\\nMake sure that you listen to your parents and heed their instruction, but also note that you don't have to do everything they say. You should keep your grades up and your room clean, but they can't tell you where to go to college or where to work after graduation. You can be respectful while still making major decisions about your life.\"}, {\"编号\": 2, \"标题\": \"Consider the perspective of others.\", \"描述\": \"Another skill necessary in critical thinking is to think beyond yourself. If in developing a plan that will affect other people and you do not consider those people, then you are not thinking critically about the issue. When making a decision that will not affect only you, put yourself in the shoes of others so that you can identify a plan that will work for all.\\nFor instance, if you are considering quitting your part time job because you don't get along with a coworker, think about how this will affect your family and your other coworkers, as well. Though you may be happy temporarily, you will also have to ask your parents for money more often, which will likely stress them out.\"}, {\"编号\": 3, \"标题\": \"Consider the consequences of your actions.\", \"描述\": \"Remember that every action, even a small one, has a reaction. It is imperative that you consider the potential effects of any decisions that you plan to make so that you make the decision that will be best for you. Consider making a pros and cons list before making major decisions.\"}, {\"编号\": 4, \"标题\": \"Do your research.\", \"描述\": \"A major part of developing this critical thinking skills is by doing your research on any topic or issue that you are interested in. In this age of technology, information is literally at your fingertips. Take advantage of it and expand your knowledge by researching topics of importance to you, as well as finding out about opinions that are not in line with your beliefs. The more you know about different perspectives, the better able you will be to make decisions and develop your own opinions and understanding of other people's opinions.\\nOne way to do this is to simply google information you are interested in. For instance, if you want to know more about a certain war or country, google it and read a few articles about it.\\nRead the news in as unbiased a way as possible. Rather than relying on one news source, consider reading several different ones on the same topic so you don't gather a biased perspective.\"}, {\"编号\": 5, \"标题\": \"Try to solve a problem without asking for help.\", \"描述\": \"Another way to develop your critical thinking skills is by problem solving. If you are accustomed to asking your parents or friends for help with certain things, try to instead solve the problem yourself sans advice. Take some time to first identify the issue, consider several possible solutions, and then select and execute the solution that you think is best.\\nFor instance, as a very basic example, if you typically ask your dad for help getting something off of a top shelf that you can't reach, consider ways that you could get the item yourself, like using a chair to elevate yourself.\"}, {\"编号\": 6, \"标题\": \"Keep your mind active.\", \"描述\": \"In order to make sure your mind is working at maximum capacity, you must exercise it and keep it active just as you would your body. Read as much as you can to develop your mind. You can also do things like playing board games with your family and friends, or downloading strategy or logic games to your phone and playing them throughout the day to keep your mind going. Journal out your thoughts at the end of each day to keep your mind sharp, as well.\\nRead books on all kinds of subjects! Read fiction and non-fiction books to expand your knowledge, spark your imagination, and build your vocabulary. Try reading from genres that interest you, such as sci-fi, fantasy, nature, astronomy, biography, and anything else that sounds like a fun read to you!\\nConsider also carrying around sudoku or crossword puzzles in your bag.\"}]}, {\"编号\": 3, \"标题\": \"Building Professional and Academic Skills\", \"步骤\": [{\"编号\": 1, \"标题\": \"Identify a mentor.\", \"描述\": \"A mentor can help guide you professionally, academically, and socially. Consider people you know who's career or academic paths are similar to something that you would want for yourself and reach out to them. This person will be able to give you unique and productive advice on how to achieve your goals.\\nYou can reach out to this person by saying something like “I really admire your work ethic and I want to have a career similar to you one day. I was wondering if you would consider being my mentor.”\"}, {\"编号\": 2, \"标题\": \"Develop academic/professional goals.\", \"描述\": \"It's important that, as you are developing as an adult, that you are making plans and setting goals for your life and finding ways to achieve them. You should set short term and long term goals so that you can begin to see the fruits of your labor immediately while working towards achieving your more difficult goals as well.\\nWrite these goals down and identify concrete ways to achieve them.\\nFor instance, if you want to get all A's this semester, then you will need to devote time everyday to doing your homework, studying and maybe staying after school.\"}, {\"编号\": 3, \"标题\": \"Learn to write well.\", \"描述\": \"One other critical life skills is the ability to articulate yourself well on paper. Pay particular attention in your English classes so that you learn proper grammar and spelling. Read more books and articles to expand your vocabulary.\"}, {\"编号\": 4, \"标题\": \"Speak articulately and thoughtfully.\", \"描述\": \"When you speak, people should feel that you are self-assured and that you know what you are talking about. Use proper grammar in formal settings like work or school and look people in the eye when you speak to them. This conveys confidence.\\nDevelop an elevator speech. An elevator speech is a 20-30 second introduction to someone that is short but attention grabbing. You might say something like “Hello, I'm Devin. I'm a Junior at West End High School and I play football and am on the debate team.”\"}, {\"编号\": 5, \"标题\": \"Learn how to advocate for yourself or your cause.\", \"描述\": \"A life skill that will take you far in your career, your social life, and even with your family is the skill of self-advocacy. You cannot rely on others to defend you or to defend things that are important to you; you must do that yourself. If you feel attacked or misunderstood, take a few moments to direct the conversation towards that. Let the person you're speaking with know how you feel and clearly articulate why. You will gain respect and be understood.\\nFor instance, if after a group project, one of your group members says that you did not help the group, but you know that you did, you should correct them. You can say something like “I feel that you saying that I didn't help is incorrect. I wrote three pages of the report and helped build the model. I contributed to the group just as much as you did.”\\nDon't let people run all over you; make sure that you defend yourself.\"}, {\"编号\": 6, \"标题\": \"Ask questions.\", \"描述\": \"Remember that you don't know everything. Questions are a critical and necessary aspect of life as an adult and can assure that you operate based off of knowledge and facts rather than assumptions. Should you ever have a question about something that you cannot research on your own, ask. This will provide you the clarity you need.\\nFor instance, if your teacher makes a confusing comment in class, they may not even notice it. Ask for clarification.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,129 |
How to Build Love With Your Bearded Dragon
|
1. Providing a Good Home
1-1. Purchase a high quality vivarium.
A vivarium is a wooden tank with a glass front. It should have a tight lid and smooth sides to prevent the dragon from hurting his nose. Look for a vivarium that will be easy to clean. Vivariums should have a polyurethane or waterproof sealing. You should make sure the joints are caulked as well.
If you waterproof a vivarium yourself, be sure to allow the vivarium to dry for a week before putting your dragon in his home.
Make sure your dragon has enough space to run around, climb, and sit on branches.
Clean your pet’s habitat thoroughly regularly with a 10:1 mixture of water to bleach. Remove any vegetables that he does not eat within four hours. Remove uneaten insects at the day’s end.
1-2. Use an aquarium.
You can also purchase an aquarium for your dragon. Baby dragons can live in a 10–15 gallon (37.9–56.8 L) aquarium, while adults need a larger 55-60 gallon space. Aquariums are a better short-term solution because it is difficult to regulate the temperature in them.
1-3. Provide a vivarium and a heater.
Wooden vivariums encapsulate heat better than glass or metal does. Aim to provide a less warm area (30 degrees Celsius/86 degrees Fahrenheit) and a warmer section (45 degrees Celsius/113 degrees Fahrenheit). The vivarium should be no smaller than 48 x 24 x 24 inches (61 cm). Make sure your vivarium has air vents, minimally one per square foot. The vent should be on the upper part of the back wall rather than on the lower section. See Care for Bearded Dragons for additional instructions on how to set up your pet’s habitat and vivarium.
You can purchase a vivarium or make your own using DIY kits, such as Vivexotic.
1-4. Install a good substrate.
A substrate is the material that fills the bottom of the vivarium. Your pet will dig into the substrate. Aim for a substrate that looks natural and makes your dragon feel at home. The substrate should also be absorbent. Because your dragon might eat parts of it unintentionally, try to find substrate that is non-toxic and safely digestible. You can utilize smooth newspapers, indoor or outdoor carpet, brown paper, AstroTurf..
Do not use wood chips or shavings, gravel, cat litter, sand, or soil with pesticides, vermiculite, fertilizers, or surfactants for your substrate
1-5. Provide appropriate furniture.
Include branches for climbing. A reptile hammock is also fun for your pet and available at pet stores. Equip your dragon's space with a "reptile hide," which is an enclosed area in which your dragon can hide from you. Your dragon also will use this space for long periods of sleep. Place a "basking platform" in the habitat as well. This can be a rock or another surface within six to eight inches of the basking light source. Here a dragon can warm himself.
Be sure to strip all bark from natural wood branches so that your dragon does not eat the wood. Clean all branches prior to use.
2. Holding Your Bearded Dragon
2-1. Know good practices.
Dragons actually like to be held. Wait three to four days after the dragon’s arrival to start holding him. Wash your hands before and after handling the pet. Begin by holding him for short periods multiple times a day. This helps build trust slowly.
When holding your dragon, strive to have a quiet setting.
Babies, young children, women who are or might be pregnant, the elderly, or people with weakened immune systems should be careful about touching the dragon or being near its home. Salmonella infections can occur. Consult a doctor if you or your child belongs to one of these populations before allowing contact with the reptile.
See Hold a Bearded Dragon for thorough tips.
2-2. Pick up the dragon.
Gather your dragon from underneath his body in a slow, yet self-assured, scooping motion. Support his whole body plus his legs and tail. Do not hold or pull your dragon by his tail. It can come off!
2-3. Calm your dragon.
It is important to tame your dragon from the beginning. If your dragon appears aggressive (his “beard” will darken), hold him tightly (not too tightly) with both of your hands and pet him. If your pet appears particularly agitated, release him for a short moment and then try holding him again until he calms himself. Training your dragon to be held and calm can take a number of months but it is vital to creating a good relationship with your dragon.
3. Bonding With Your Dragon Through Care
3-1. Feed your dragon by hand.
One way to bond with your dragon is to give him his food directly. You should do this occasionally but not so often that your dragon becomes reliant upon you. Instinctually, dragons hunt for their food so you should still give your dragon his food in a bowl most of the time. Place the food on the tip of your fingers. Your dragon will use his tongue to take the food from you.
Bearded dragons eat vegetables, living insects like crickets, waxworms, or mealworms, or bearded dragon foods available for purchase at pet shops. Safe vegetables include squash, endive, turnip greens, or collard greens. Dragons also can eat apples, strawberries, and melons.
Do not feed your pet spinach, avocado, lettuce, or wild insects.
Implement a regular feeding plan. Whether feeding by hand or putting the food in your dragon’s home, your dragon will anticipate feeding time. He then will associate a positive experience with you!
You should feed your young dragon once daily and your adults once per day or every second day. Juvenile dragons require a mainly live food diet. Beardies are able to transition onto a vegetarian diet as they mature.
It is possible your dragon might think your fingers are food. Be careful when feeding him!
3-2. Bathe your bearded dragon.
By giving your lizard a bath, you will help him stay hydrated. Dragons absorb water through their pores. This is particularly important because dragons do not love to drink form a water bowl. To bathe your dragon, fill a tub, or other clean container with warm water. Do not use the sink or bathtub for lizards carry the bacteria salmonella and could affect the sink or bathtub (try to reach 34.5-35.5 degrees Celsius/94-96 degrees Fahrenheit). Your dragon might enjoy this activity and again associate pleasure with you!
Be sure to clean the bathing container thoroughly after use.
Mist your pet with water every second day. This will help your lizard also to stay hydrated.
Try to bathe your pet every four to eight days although you can bathe him every day.
3-3. Aim for a stress-free environment.
In order for your dragon to be happy, you should try to reduce his stress levels. High stress can lead to aggression. When your dragon sleeps, keep the noise levels in your house down. When your dragon decides to hide under something, this could signal that he wants to be alone. Try to respond appropriately to your dragon’s behavior and avoid disturbances unless there is a pressing need.
It’s okay to let your dragon roam a bit outside his habitat. Just be sure to keep him from the kitchen or other rooms where you eat or prepare food.
3-4. Take your dragon to the veterinarian.
Like any pet, bearded dragons should have yearly check-ups. Also, if you sense that your bearded dragon is acting differently than normal, schedule an appointment with the vet. Mites are a common issue that dragons face--they suck the reptile’s blood. Only a vet can determine, though, through testing whether your pet is truly ill.
|
{
"create_time": "20230517 10:59:04",
"回答明细": "{\"回答\": \"1. Providing a Good Home\\n1-1. Purchase a high quality vivarium.\\nA vivarium is a wooden tank with a glass front. It should have a tight lid and smooth sides to prevent the dragon from hurting his nose. Look for a vivarium that will be easy to clean. Vivariums should have a polyurethane or waterproof sealing. You should make sure the joints are caulked as well.\\nIf you waterproof a vivarium yourself, be sure to allow the vivarium to dry for a week before putting your dragon in his home.\\nMake sure your dragon has enough space to run around, climb, and sit on branches.\\nClean your pet’s habitat thoroughly regularly with a 10:1 mixture of water to bleach. Remove any vegetables that he does not eat within four hours. Remove uneaten insects at the day’s end.\\n1-2. Use an aquarium.\\nYou can also purchase an aquarium for your dragon. Baby dragons can live in a 10–15 gallon (37.9–56.8 L) aquarium, while adults need a larger 55-60 gallon space. Aquariums are a better short-term solution because it is difficult to regulate the temperature in them.\\n1-3. Provide a vivarium and a heater.\\nWooden vivariums encapsulate heat better than glass or metal does. Aim to provide a less warm area (30 degrees Celsius/86 degrees Fahrenheit) and a warmer section (45 degrees Celsius/113 degrees Fahrenheit). The vivarium should be no smaller than 48 x 24 x 24 inches (61 cm). Make sure your vivarium has air vents, minimally one per square foot. The vent should be on the upper part of the back wall rather than on the lower section. See Care for Bearded Dragons for additional instructions on how to set up your pet’s habitat and vivarium.\\nYou can purchase a vivarium or make your own using DIY kits, such as Vivexotic.\\n1-4. Install a good substrate.\\nA substrate is the material that fills the bottom of the vivarium. Your pet will dig into the substrate. Aim for a substrate that looks natural and makes your dragon feel at home. The substrate should also be absorbent. Because your dragon might eat parts of it unintentionally, try to find substrate that is non-toxic and safely digestible. You can utilize smooth newspapers, indoor or outdoor carpet, brown paper, AstroTurf..\\nDo not use wood chips or shavings, gravel, cat litter, sand, or soil with pesticides, vermiculite, fertilizers, or surfactants for your substrate\\n1-5. Provide appropriate furniture.\\nInclude branches for climbing. A reptile hammock is also fun for your pet and available at pet stores. Equip your dragon's space with a \\\"reptile hide,\\\" which is an enclosed area in which your dragon can hide from you. Your dragon also will use this space for long periods of sleep. Place a \\\"basking platform\\\" in the habitat as well. This can be a rock or another surface within six to eight inches of the basking light source. Here a dragon can warm himself.\\nBe sure to strip all bark from natural wood branches so that your dragon does not eat the wood. Clean all branches prior to use.\\n2. Holding Your Bearded Dragon\\n2-1. Know good practices.\\nDragons actually like to be held. Wait three to four days after the dragon’s arrival to start holding him. Wash your hands before and after handling the pet. Begin by holding him for short periods multiple times a day. This helps build trust slowly.\\nWhen holding your dragon, strive to have a quiet setting.\\nBabies, young children, women who are or might be pregnant, the elderly, or people with weakened immune systems should be careful about touching the dragon or being near its home. Salmonella infections can occur. Consult a doctor if you or your child belongs to one of these populations before allowing contact with the reptile.\\nSee Hold a Bearded Dragon for thorough tips.\\n2-2. Pick up the dragon.\\nGather your dragon from underneath his body in a slow, yet self-assured, scooping motion. Support his whole body plus his legs and tail. Do not hold or pull your dragon by his tail. It can come off!\\n2-3. Calm your dragon.\\nIt is important to tame your dragon from the beginning. If your dragon appears aggressive (his “beard” will darken), hold him tightly (not too tightly) with both of your hands and pet him. If your pet appears particularly agitated, release him for a short moment and then try holding him again until he calms himself. Training your dragon to be held and calm can take a number of months but it is vital to creating a good relationship with your dragon.\\n3. Bonding With Your Dragon Through Care\\n3-1. Feed your dragon by hand.\\nOne way to bond with your dragon is to give him his food directly. You should do this occasionally but not so often that your dragon becomes reliant upon you. Instinctually, dragons hunt for their food so you should still give your dragon his food in a bowl most of the time. Place the food on the tip of your fingers. Your dragon will use his tongue to take the food from you.\\nBearded dragons eat vegetables, living insects like crickets, waxworms, or mealworms, or bearded dragon foods available for purchase at pet shops. Safe vegetables include squash, endive, turnip greens, or collard greens. Dragons also can eat apples, strawberries, and melons.\\nDo not feed your pet spinach, avocado, lettuce, or wild insects.\\nImplement a regular feeding plan. Whether feeding by hand or putting the food in your dragon’s home, your dragon will anticipate feeding time. He then will associate a positive experience with you!\\nYou should feed your young dragon once daily and your adults once per day or every second day. Juvenile dragons require a mainly live food diet. Beardies are able to transition onto a vegetarian diet as they mature.\\nIt is possible your dragon might think your fingers are food. Be careful when feeding him!\\n3-2. Bathe your bearded dragon.\\nBy giving your lizard a bath, you will help him stay hydrated. Dragons absorb water through their pores. This is particularly important because dragons do not love to drink form a water bowl. To bathe your dragon, fill a tub, or other clean container with warm water. Do not use the sink or bathtub for lizards carry the bacteria salmonella and could affect the sink or bathtub (try to reach 34.5-35.5 degrees Celsius/94-96 degrees Fahrenheit). Your dragon might enjoy this activity and again associate pleasure with you!\\nBe sure to clean the bathing container thoroughly after use.\\nMist your pet with water every second day. This will help your lizard also to stay hydrated.\\nTry to bathe your pet every four to eight days although you can bathe him every day.\\n3-3. Aim for a stress-free environment.\\nIn order for your dragon to be happy, you should try to reduce his stress levels. High stress can lead to aggression. When your dragon sleeps, keep the noise levels in your house down. When your dragon decides to hide under something, this could signal that he wants to be alone. Try to respond appropriately to your dragon’s behavior and avoid disturbances unless there is a pressing need.\\nIt’s okay to let your dragon roam a bit outside his habitat. Just be sure to keep him from the kitchen or other rooms where you eat or prepare food.\\n3-4. Take your dragon to the veterinarian.\\nLike any pet, bearded dragons should have yearly check-ups. Also, if you sense that your bearded dragon is acting differently than normal, schedule an appointment with the vet. Mites are a common issue that dragons face--they suck the reptile’s blood. Only a vet can determine, though, through testing whether your pet is truly ill.\\n\", \"简要回答\": \"When you own a bearded dragon, it is natural to want to love your pet. Your dragon also can have affection for you if you take care of him. Learn how to hold him appropriately, bathe, and house him. By providing a good and safe home for your pet, you show your love.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Providing a Good Home\", \"步骤\": [{\"编号\": 1, \"标题\": \"Purchase a high quality vivarium.\", \"描述\": \"A vivarium is a wooden tank with a glass front. It should have a tight lid and smooth sides to prevent the dragon from hurting his nose. Look for a vivarium that will be easy to clean. Vivariums should have a polyurethane or waterproof sealing. You should make sure the joints are caulked as well.\\nIf you waterproof a vivarium yourself, be sure to allow the vivarium to dry for a week before putting your dragon in his home.\\nMake sure your dragon has enough space to run around, climb, and sit on branches.\\nClean your pet’s habitat thoroughly regularly with a 10:1 mixture of water to bleach. Remove any vegetables that he does not eat within four hours. Remove uneaten insects at the day’s end.\"}, {\"编号\": 2, \"标题\": \"Use an aquarium.\", \"描述\": \"You can also purchase an aquarium for your dragon. Baby dragons can live in a 10–15 gallon (37.9–56.8 L) aquarium, while adults need a larger 55-60 gallon space. Aquariums are a better short-term solution because it is difficult to regulate the temperature in them.\"}, {\"编号\": 3, \"标题\": \"Provide a vivarium and a heater.\", \"描述\": \"Wooden vivariums encapsulate heat better than glass or metal does. Aim to provide a less warm area (30 degrees Celsius/86 degrees Fahrenheit) and a warmer section (45 degrees Celsius/113 degrees Fahrenheit). The vivarium should be no smaller than 48 x 24 x 24 inches (61 cm). Make sure your vivarium has air vents, minimally one per square foot. The vent should be on the upper part of the back wall rather than on the lower section. See Care for Bearded Dragons for additional instructions on how to set up your pet’s habitat and vivarium.\\nYou can purchase a vivarium or make your own using DIY kits, such as Vivexotic.\"}, {\"编号\": 4, \"标题\": \"Install a good substrate.\", \"描述\": \"A substrate is the material that fills the bottom of the vivarium. Your pet will dig into the substrate. Aim for a substrate that looks natural and makes your dragon feel at home. The substrate should also be absorbent. Because your dragon might eat parts of it unintentionally, try to find substrate that is non-toxic and safely digestible. You can utilize smooth newspapers, indoor or outdoor carpet, brown paper, AstroTurf..\\nDo not use wood chips or shavings, gravel, cat litter, sand, or soil with pesticides, vermiculite, fertilizers, or surfactants for your substrate\"}, {\"编号\": 5, \"标题\": \"Provide appropriate furniture.\", \"描述\": \"Include branches for climbing. A reptile hammock is also fun for your pet and available at pet stores. Equip your dragon's space with a \\\"reptile hide,\\\" which is an enclosed area in which your dragon can hide from you. Your dragon also will use this space for long periods of sleep. Place a \\\"basking platform\\\" in the habitat as well. This can be a rock or another surface within six to eight inches of the basking light source. Here a dragon can warm himself.\\nBe sure to strip all bark from natural wood branches so that your dragon does not eat the wood. Clean all branches prior to use.\"}]}, {\"编号\": 2, \"标题\": \"Holding Your Bearded Dragon\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know good practices.\", \"描述\": \"Dragons actually like to be held. Wait three to four days after the dragon’s arrival to start holding him. Wash your hands before and after handling the pet. Begin by holding him for short periods multiple times a day. This helps build trust slowly.\\nWhen holding your dragon, strive to have a quiet setting.\\nBabies, young children, women who are or might be pregnant, the elderly, or people with weakened immune systems should be careful about touching the dragon or being near its home. Salmonella infections can occur. Consult a doctor if you or your child belongs to one of these populations before allowing contact with the reptile.\\nSee Hold a Bearded Dragon for thorough tips.\"}, {\"编号\": 2, \"标题\": \"Pick up the dragon.\", \"描述\": \"Gather your dragon from underneath his body in a slow, yet self-assured, scooping motion. Support his whole body plus his legs and tail. Do not hold or pull your dragon by his tail. It can come off!\"}, {\"编号\": 3, \"标题\": \"Calm your dragon.\", \"描述\": \"It is important to tame your dragon from the beginning. If your dragon appears aggressive (his “beard” will darken), hold him tightly (not too tightly) with both of your hands and pet him. If your pet appears particularly agitated, release him for a short moment and then try holding him again until he calms himself. Training your dragon to be held and calm can take a number of months but it is vital to creating a good relationship with your dragon.\"}]}, {\"编号\": 3, \"标题\": \"Bonding With Your Dragon Through Care\", \"步骤\": [{\"编号\": 1, \"标题\": \"Feed your dragon by hand.\", \"描述\": \"One way to bond with your dragon is to give him his food directly. You should do this occasionally but not so often that your dragon becomes reliant upon you. Instinctually, dragons hunt for their food so you should still give your dragon his food in a bowl most of the time. Place the food on the tip of your fingers. Your dragon will use his tongue to take the food from you.\\nBearded dragons eat vegetables, living insects like crickets, waxworms, or mealworms, or bearded dragon foods available for purchase at pet shops. Safe vegetables include squash, endive, turnip greens, or collard greens. Dragons also can eat apples, strawberries, and melons.\\nDo not feed your pet spinach, avocado, lettuce, or wild insects.\\nImplement a regular feeding plan. Whether feeding by hand or putting the food in your dragon’s home, your dragon will anticipate feeding time. He then will associate a positive experience with you!\\nYou should feed your young dragon once daily and your adults once per day or every second day. Juvenile dragons require a mainly live food diet. Beardies are able to transition onto a vegetarian diet as they mature.\\nIt is possible your dragon might think your fingers are food. Be careful when feeding him!\"}, {\"编号\": 2, \"标题\": \"Bathe your bearded dragon.\", \"描述\": \"By giving your lizard a bath, you will help him stay hydrated. Dragons absorb water through their pores. This is particularly important because dragons do not love to drink form a water bowl. To bathe your dragon, fill a tub, or other clean container with warm water. Do not use the sink or bathtub for lizards carry the bacteria salmonella and could affect the sink or bathtub (try to reach 34.5-35.5 degrees Celsius/94-96 degrees Fahrenheit). Your dragon might enjoy this activity and again associate pleasure with you!\\nBe sure to clean the bathing container thoroughly after use.\\nMist your pet with water every second day. This will help your lizard also to stay hydrated.\\nTry to bathe your pet every four to eight days although you can bathe him every day.\"}, {\"编号\": 3, \"标题\": \"Aim for a stress-free environment.\", \"描述\": \"In order for your dragon to be happy, you should try to reduce his stress levels. High stress can lead to aggression. When your dragon sleeps, keep the noise levels in your house down. When your dragon decides to hide under something, this could signal that he wants to be alone. Try to respond appropriately to your dragon’s behavior and avoid disturbances unless there is a pressing need.\\nIt’s okay to let your dragon roam a bit outside his habitat. Just be sure to keep him from the kitchen or other rooms where you eat or prepare food.\"}, {\"编号\": 4, \"标题\": \"Take your dragon to the veterinarian.\", \"描述\": \"Like any pet, bearded dragons should have yearly check-ups. Also, if you sense that your bearded dragon is acting differently than normal, schedule an appointment with the vet. Mites are a common issue that dragons face--they suck the reptile’s blood. Only a vet can determine, though, through testing whether your pet is truly ill.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,130 |
How to Build Medieval Buildings in Minecraft
|
1. Choosing Your Materials
Use as many blocks as you can if you are in creative mode.
If you are in survival mode, you may not have as many choices, but you can still build a pretty cool Medieval building out of your average wood and cobblestone. Common blocks for medieval buildings include:
Stone bricks (cracked and/or mossy to make buildings look run-down)
Cobblestone/Stone (Smooth stone might look good for areas where it's supposed to be clean)
Spruce/Oak planks
Spruce/Oak wood (logs when sideways)
Spruce/Oak leaves
Fences
Redstone lamps
Redstone power source (preferably a lever)
Glowstone (similar to redstone lamps, but no need for power source)
Carpets of multiple colors
Iron bars
Hay bales
Trap doors
Stairs (jungle stairs and bricks stairs are good for roofs in the Conquest Resource Pack)
Wool of multiple colors
2. Choosing Your Decoration Materials
2-1. Use carpet in your building.
Carpet is easy to craft for survival mode, and it adds color to your house. The best colors of carpet for Medieval houses are:
Dark green
White
Red
Cyan
2-2. Add a fun design to your carpeting.
Dig a hole in the ground where you want the carpet to be. Place signs in a pattern in the hole. Signs can be tilted and placed on angles, so get creative! Then place the carpet on top of the signs by sneaking and right-clicking on top of the sign. You now have a carpet with a fun design!
3. Building Your House
3-1. Make the frame.
Use cobblestone or similar, and darkish wood (logs) (the wood being diagonal one block out from your cobblestone rectangle unlike the current picture). Try to make the frame an irregular cuboid shape, like a large box with a smaller irregular cuboid on top.
3-2. Fill in the bottom layer of the frame with your desired block.
3-3. Add windows on the second layer, if you are going for more of a fancy or castle themed building, use stained glass.
Remember, your avatar is 2 blocks high, so try to make most of the windows 1 blocks higher than the floor (unless you want massive feeling windows), so your avatar can see out of the windows. Windows can be made out of just about any transparent block. Stained/normal glass is common, or iron bars can be used if you want to make sure people take longer breaking in and so that you have that little bit more protection.
3-4. Continue to fill in the rest of the house with your desired block.
Now, you should have a basic house with a few windows. Not medieval enough? Don't worry! The key parts of the medieval building are the tiny details and decorations, which we will go over in a few minutes.
3-5. Add the roof.
This may consist of stairs and slabs, but be careful! A wide house means a wide roof, but if you use stairs for every level of the roof, then this will result in an awkward roof. This can be fixed by having only a few levels of stairs, and then slabs.
4. Making the Exterior Details
4-1. Add some details.
Start by adding doors and a walkway made of cobblestone. Start to furnish it with the following:
Stairs on the corners (upside-down stairs can be placed near the roof or anywhere else on the building)
Trapdoors placed on blank areas
A simple redstone lamp (made using fence posts)
Tiny indentations made with stairs (replace blocks in the wall with stairs facing outwards)
4-2. Add a small farm.
Every Minecrafter needs a garden or a farm, right? Add a small farm with wheat and a few trees to give your house that "organic" feeling. Maybe even use some bone meal to grow some plants around your house. For even more of an old, medieval-like feeling of being a farmer, construct a mob farm!
4-3. Add a few horses.
Most medieval knights have horses! Add a small fenced in area with a horse in armor and some hay bales, and maybe even a cauldron filled with water as a water source for the horse.
5. Furnishing the Interior
5-1. Decide where each room will go.
Some rooms to think about are listed below. Obviously, these are all optional. You might not have built a very large house, and that's okay! Just pick a few of these rooms:
Basement (if you want to dig an extra hole)
Kitchen
Dining room
Bedroom
Living room
5-2. Use furnaces and chests in the kitchen.
Add a sink made of a cauldron filled with water, and any other kitchen furnishings.
5-3. Make a wooden table for the dining room.
Search Google for "Minecraft chairs" and you can find some cool chair ideas too.
5-4. Add a nightstand and some flowers in a pot next to your bed in the bedroom.
The wall can be nicely decorated with a painting or two. A nightstand could be a simple block or a fence with a pressure plate on top (pressure plate looks like tabletop).
5-5. Skip a bathroom.
The reason you don't want to make a bathroom is because back in the medieval days, people didn't have bathrooms, they had pots. You can use flower pots or cauldrons.
5-6. Make the hallways.
You can try using stairs to create indentations in the floor, and carpet wherever it looks best.
Tips
Medieval buildings can be hard to build, so make sure you take your time.
If you are still having a hard time making a medieval house, try getting a texture pack that makes blocks look more aged and therefore, better for building a medieval-style of building. However, some players are able to create medieval houses and buildings with default textures.
If you are making a medieval village, make sure to include lots of unique designs in your buildings.
|
{
"create_time": "20230517 10:59:05",
"回答明细": "{\"回答\": \"1. Choosing Your Materials\\nUse as many blocks as you can if you are in creative mode.\\nIf you are in survival mode, you may not have as many choices, but you can still build a pretty cool Medieval building out of your average wood and cobblestone. Common blocks for medieval buildings include:\\nStone bricks (cracked and/or mossy to make buildings look run-down)\\nCobblestone/Stone (Smooth stone might look good for areas where it's supposed to be clean)\\nSpruce/Oak planks\\nSpruce/Oak wood (logs when sideways)\\nSpruce/Oak leaves\\nFences\\nRedstone lamps\\nRedstone power source (preferably a lever)\\nGlowstone (similar to redstone lamps, but no need for power source)\\nCarpets of multiple colors\\nIron bars\\nHay bales\\nTrap doors\\nStairs (jungle stairs and bricks stairs are good for roofs in the Conquest Resource Pack)\\nWool of multiple colors\\n2. Choosing Your Decoration Materials\\n2-1. Use carpet in your building.\\nCarpet is easy to craft for survival mode, and it adds color to your house. The best colors of carpet for Medieval houses are:\\nDark green\\nWhite\\nRed\\nCyan\\n2-2. Add a fun design to your carpeting.\\nDig a hole in the ground where you want the carpet to be. Place signs in a pattern in the hole. Signs can be tilted and placed on angles, so get creative! Then place the carpet on top of the signs by sneaking and right-clicking on top of the sign. You now have a carpet with a fun design!\\n3. Building Your House\\n3-1. Make the frame.\\nUse cobblestone or similar, and darkish wood (logs) (the wood being diagonal one block out from your cobblestone rectangle unlike the current picture). Try to make the frame an irregular cuboid shape, like a large box with a smaller irregular cuboid on top.\\n3-2. Fill in the bottom layer of the frame with your desired block.\\n\\n3-3. Add windows on the second layer, if you are going for more of a fancy or castle themed building, use stained glass.\\nRemember, your avatar is 2 blocks high, so try to make most of the windows 1 blocks higher than the floor (unless you want massive feeling windows), so your avatar can see out of the windows. Windows can be made out of just about any transparent block. Stained/normal glass is common, or iron bars can be used if you want to make sure people take longer breaking in and so that you have that little bit more protection.\\n3-4. Continue to fill in the rest of the house with your desired block.\\nNow, you should have a basic house with a few windows. Not medieval enough? Don't worry! The key parts of the medieval building are the tiny details and decorations, which we will go over in a few minutes.\\n3-5. Add the roof.\\nThis may consist of stairs and slabs, but be careful! A wide house means a wide roof, but if you use stairs for every level of the roof, then this will result in an awkward roof. This can be fixed by having only a few levels of stairs, and then slabs.\\n4. Making the Exterior Details\\n4-1. Add some details.\\nStart by adding doors and a walkway made of cobblestone. Start to furnish it with the following:\\nStairs on the corners (upside-down stairs can be placed near the roof or anywhere else on the building)\\nTrapdoors placed on blank areas\\nA simple redstone lamp (made using fence posts)\\nTiny indentations made with stairs (replace blocks in the wall with stairs facing outwards)\\n4-2. Add a small farm.\\nEvery Minecrafter needs a garden or a farm, right? Add a small farm with wheat and a few trees to give your house that \\\"organic\\\" feeling. Maybe even use some bone meal to grow some plants around your house. For even more of an old, medieval-like feeling of being a farmer, construct a mob farm!\\n4-3. Add a few horses.\\nMost medieval knights have horses! Add a small fenced in area with a horse in armor and some hay bales, and maybe even a cauldron filled with water as a water source for the horse.\\n5. Furnishing the Interior\\n5-1. Decide where each room will go.\\nSome rooms to think about are listed below. Obviously, these are all optional. You might not have built a very large house, and that's okay! Just pick a few of these rooms:\\nBasement (if you want to dig an extra hole)\\nKitchen\\nDining room\\nBedroom\\nLiving room\\n5-2. Use furnaces and chests in the kitchen.\\nAdd a sink made of a cauldron filled with water, and any other kitchen furnishings.\\n5-3. Make a wooden table for the dining room.\\nSearch Google for \\\"Minecraft chairs\\\" and you can find some cool chair ideas too.\\n5-4. Add a nightstand and some flowers in a pot next to your bed in the bedroom.\\nThe wall can be nicely decorated with a painting or two. A nightstand could be a simple block or a fence with a pressure plate on top (pressure plate looks like tabletop).\\n5-5. Skip a bathroom.\\nThe reason you don't want to make a bathroom is because back in the medieval days, people didn't have bathrooms, they had pots. You can use flower pots or cauldrons.\\n5-6. Make the hallways.\\nYou can try using stairs to create indentations in the floor, and carpet wherever it looks best.\\nTips\\nMedieval buildings can be hard to build, so make sure you take your time.\\nIf you are still having a hard time making a medieval house, try getting a texture pack that makes blocks look more aged and therefore, better for building a medieval-style of building. However, some players are able to create medieval houses and buildings with default textures.\\nIf you are making a medieval village, make sure to include lots of unique designs in your buildings.\\n\", \"简要回答\": \"When it comes to creating worlds in Minecraft, you have to set a theme. Some themes include a futuristic feel, a vintage look, or medieval, a popular theme among map creators in Minecraft. If you've ever seen a medieval building in Minecraft, you'd recognize the detail and beauty. Luckily, with this guide, you can do the same!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Choosing Your Materials\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use as many blocks as you can if you are in creative mode.\", \"描述\": \"If you are in survival mode, you may not have as many choices, but you can still build a pretty cool Medieval building out of your average wood and cobblestone. Common blocks for medieval buildings include:\\nStone bricks (cracked and/or mossy to make buildings look run-down)\\nCobblestone/Stone (Smooth stone might look good for areas where it's supposed to be clean)\\nSpruce/Oak planks\\nSpruce/Oak wood (logs when sideways)\\nSpruce/Oak leaves\\nFences\\nRedstone lamps\\nRedstone power source (preferably a lever)\\nGlowstone (similar to redstone lamps, but no need for power source)\\nCarpets of multiple colors\\nIron bars\\nHay bales\\nTrap doors\\nStairs (jungle stairs and bricks stairs are good for roofs in the Conquest Resource Pack)\\nWool of multiple colors\"}]}, {\"编号\": 2, \"标题\": \"Choosing Your Decoration Materials\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use carpet in your building.\", \"描述\": \"Carpet is easy to craft for survival mode, and it adds color to your house. The best colors of carpet for Medieval houses are:\\nDark green\\nWhite\\nRed\\nCyan\"}, {\"编号\": 2, \"标题\": \"Add a fun design to your carpeting.\", \"描述\": \"Dig a hole in the ground where you want the carpet to be. Place signs in a pattern in the hole. Signs can be tilted and placed on angles, so get creative! Then place the carpet on top of the signs by sneaking and right-clicking on top of the sign. You now have a carpet with a fun design!\"}]}, {\"编号\": 3, \"标题\": \"Building Your House\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make the frame.\", \"描述\": \"Use cobblestone or similar, and darkish wood (logs) (the wood being diagonal one block out from your cobblestone rectangle unlike the current picture). Try to make the frame an irregular cuboid shape, like a large box with a smaller irregular cuboid on top.\"}, {\"编号\": 2, \"标题\": \"Fill in the bottom layer of the frame with your desired block.\", \"描述\": \"\"}, {\"编号\": 3, \"标题\": \"Add windows on the second layer, if you are going for more of a fancy or castle themed building, use stained glass.\", \"描述\": \"Remember, your avatar is 2 blocks high, so try to make most of the windows 1 blocks higher than the floor (unless you want massive feeling windows), so your avatar can see out of the windows. Windows can be made out of just about any transparent block. Stained/normal glass is common, or iron bars can be used if you want to make sure people take longer breaking in and so that you have that little bit more protection.\"}, {\"编号\": 4, \"标题\": \"Continue to fill in the rest of the house with your desired block.\", \"描述\": \"Now, you should have a basic house with a few windows. Not medieval enough? Don't worry! The key parts of the medieval building are the tiny details and decorations, which we will go over in a few minutes.\"}, {\"编号\": 5, \"标题\": \"Add the roof.\", \"描述\": \"This may consist of stairs and slabs, but be careful! A wide house means a wide roof, but if you use stairs for every level of the roof, then this will result in an awkward roof. This can be fixed by having only a few levels of stairs, and then slabs.\"}]}, {\"编号\": 4, \"标题\": \"Making the Exterior Details\", \"步骤\": [{\"编号\": 1, \"标题\": \"Add some details.\", \"描述\": \"Start by adding doors and a walkway made of cobblestone. Start to furnish it with the following:\\nStairs on the corners (upside-down stairs can be placed near the roof or anywhere else on the building)\\nTrapdoors placed on blank areas\\nA simple redstone lamp (made using fence posts)\\nTiny indentations made with stairs (replace blocks in the wall with stairs facing outwards)\"}, {\"编号\": 2, \"标题\": \"Add a small farm.\", \"描述\": \"Every Minecrafter needs a garden or a farm, right? Add a small farm with wheat and a few trees to give your house that \\\"organic\\\" feeling. Maybe even use some bone meal to grow some plants around your house. For even more of an old, medieval-like feeling of being a farmer, construct a mob farm!\"}, {\"编号\": 3, \"标题\": \"Add a few horses.\", \"描述\": \"Most medieval knights have horses! Add a small fenced in area with a horse in armor and some hay bales, and maybe even a cauldron filled with water as a water source for the horse.\"}]}, {\"编号\": 5, \"标题\": \"Furnishing the Interior\", \"步骤\": [{\"编号\": 1, \"标题\": \"Decide where each room will go.\", \"描述\": \"Some rooms to think about are listed below. Obviously, these are all optional. You might not have built a very large house, and that's okay! Just pick a few of these rooms:\\nBasement (if you want to dig an extra hole)\\nKitchen\\nDining room\\nBedroom\\nLiving room\"}, {\"编号\": 2, \"标题\": \"Use furnaces and chests in the kitchen.\", \"描述\": \"Add a sink made of a cauldron filled with water, and any other kitchen furnishings.\"}, {\"编号\": 3, \"标题\": \"Make a wooden table for the dining room.\", \"描述\": \"Search Google for \\\"Minecraft chairs\\\" and you can find some cool chair ideas too.\"}, {\"编号\": 4, \"标题\": \"Add a nightstand and some flowers in a pot next to your bed in the bedroom.\", \"描述\": \"The wall can be nicely decorated with a painting or two. A nightstand could be a simple block or a fence with a pressure plate on top (pressure plate looks like tabletop).\"}, {\"编号\": 5, \"标题\": \"Skip a bathroom.\", \"描述\": \"The reason you don't want to make a bathroom is because back in the medieval days, people didn't have bathrooms, they had pots. You can use flower pots or cauldrons.\"}, {\"编号\": 6, \"标题\": \"Make the hallways.\", \"描述\": \"You can try using stairs to create indentations in the floor, and carpet wherever it looks best.\"}], \"小提示\": [\"Medieval buildings can be hard to build, so make sure you take your time.\\n\", \"If you are still having a hard time making a medieval house, try getting a texture pack that makes blocks look more aged and therefore, better for building a medieval-style of building. However, some players are able to create medieval houses and buildings with default textures.\\n\", \"If you are making a medieval village, make sure to include lots of unique designs in your buildings.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,131 |
How to Build Model Buildings
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1. Designing Your Building
1-1. Decide what kind of building you want to make.
Before you actually begin putting together your model building, you need to have a clear sense of what it will look like. Take note of different types of buildings while you’re out and about to get inspiration and refine your mental image, or use your imagination to come up with your own one-of-a-kind structure. If you can envision it, you can build it.
If you plan on modeling a real building, take plenty of photographs so you’ll have something to refer to throughout the design phase.
A simple house, barn, or other traditional structure will be the easiest to create on your first attempt. As your skills improve, you might try your hand at elaborate mansions, skyscrapers, castles, and other types of buildings.
1-2. Sketch your building from multiple angles.
Sit down with a pencil and a sheet of paper and create a rough rendering of your building showing what it will look like from each side. Make sure you include at least one view of the roof, along with any other prominent design features.
Drawing your building will enable you to visualize it more clearly. It will also help you transfer the structure’s individual planes onto your work materials once the time comes.
Your sketch doesn’t have to be perfect—it will just serve as a preliminary visual aid to guide you through the process of cutting and assembling your model building’s various pieces.
1-3. Scale your model to the appropriate size if you’re recreating an actual structure.
To build a miniaturized replica with accurate dimensions and proportions, start by finding the height and width of the building you want to model. Once you’ve done that, pull up a modeling scale conversion chart online and use the figures listed to translate your recorded measurements to a given scale, which you’ll then use to build your model.
Scales are represented as fractions that indicate how big a model is in comparison to the object it’s based on. If you’re building your model to a 1/125 scale, for instance, it means that it would take 125 of your model lined up end-to-end to equal the length of the actual building.
You may be able to look up the exact dimensions of a given structure in your local building records. Run a quick search for “building records” plus the name of your town or city and the name or address of the building you’re looking for to pull up its original building plans.
1-4. Trace each individual plane of your building onto a sheet of heavy cardstock.
Now that you know what you want your building to look like and how big you want it to be, it’s time to transfer your designs to your actual work materials. Draw an outline of each of the building’s main components, including the floor, walls, roof, and any outlying features like chimneys, gables, flower boxes or downspouts.
You can also use styrene, mat board, gel foam, or balsa wood instead of cardstock. Some of these materials may vary in terms of cost and durability, but all are soft enough to cut and shape easily.
If you want your model building to have openings for doors and windows, be sure to draw them in.
2. Cutting Out the Various Pieces
2-1. Cut out your building’s components with a utility knife.
Run the point of your knife carefully along the outlines you drew earlier using a metal ruler or straight edge as a guide. Rather than trying to force the blade through the material, use light pressure and make multiple passes, gently snapping the piece free by hand afterwards. You may need to go back over your outlines several times if you’re working with a stronger material like styrene or wood.
Place a piece of scrap cardboard underneath your materials to protect your work surface. If you’re thinking about getting into modeling seriously, a self-healing cutting mat could also make a wise investment.
A pen-style knife will offer greater precision and control than one with a wider handle.
2-2. Score openings like doors and windows to make them easier to punch out.
Start with the tip of your knife inside one corner of the outline and drag it slowly to the opposite corner, stopping just before it reaches the perpendicular line. Then, turn your material, reset your knife, and score the next side of the outline. When you’ve done each side, press down on the excess material at the center of the opening to free it from the surrounding piece.
If for some reason you’re having trouble, another option is to extend your cuts all the way to the edges of the piece, snap them apart manually, and glue them back together without the material from the openings.
Scoring your doors and windows in this way will also produce cleaner openings, since you won't be over-cutting into the surrounding material.
2-3. Fold or score the roof make your roof from a single piece of material.
It can be difficult to neatly piece together a roof from lots of small pieces. A much simpler solution is to draw an additional line onto the outline for your roof piece where the two sides will come together, then fold the cardstock along the line to form the point of the roof.
If you’re using styrene, wood, or gel foam, make a shallow cut down your roof point line and bend the sections of material on either side away from one another to create a hinge.
This technique works best for basic gable, gambrel, and skillion roofs made up of only a couple planes. If you’ve chosen a more complex roof style for your model, you may have no choice but to cut and paste.
2-4. Change out the blade on your utility knife as soon as it gets dull.
The friction of cutting and scoring will begin to dull your cutting tool after a while. When you begin encountering resistance or notice that your cuts feel rough, stop what you’re doing and very carefully remove the blade you’re currently working with. Replace the dull blade with a fresh one and get back to it—you’ll feel the difference right away.
If you’re using a retractable utility knife, open up the casing and lift out the old blade by its rear edge to avoid cutting yourself accidentally. Some newer blades come loaded with pre-notched blades, which make it possible to snap off the dull section and extend a brand new, ultra-sharp tip.
Cutting with a dull blade can tire you out quickly, and is much more likely to damage your work materials.
3. Assembling and Finishing Your Model
3-1. Glue your model together where its various planes meet.
Apply a thin strip of high-hold craft glue or a similar adhesive to the edges of your first piece. Line up the glued edge with the corresponding edge of the neighboring piece and press and hold the two edges together. Allow the glue to dry for 15-20 seconds before letting go and moving on to the next piece.
You can also use a hot glue gun, super glue, or ordinary white glue on wood and most types of cardstock and board.
To streamline the gluing process, start by putting the outer walls in place around the floor piece, then attach any interior walls you wish to include, saving the roof for last.
3-2. Apply a thin layer of clay to the outer surface of your model (optional).
Press small lumps of soft modeling clay onto the skeleton of your structure, working in 3–4 in (7.6–10.2 cm) patches. Once you’ve covered the entire structure, spread and flatten the clay with the pads of your fingers until it’s an even thickness all over. Be careful not to crush, bend, or otherwise damage the underlying material.
Pinch the clay gently where the separate planes of your model come together to create sharper corners and edges.
Any type of standard modeling or air dry clay will work just fine for most projects. Be sure to select a neutral color if you intend to paint your finished model.
3-3. Carve textures and fine details into the clay with your utility knife.
Hold the knife the way you would a pen or pencil and use the point of the blade to etch masonry stones, staggered board lines, or tiny brickwork patterns. Study photos of the type of the surfaces and materials you’re replicating to make sure they look authentic.
You can also use your utility knife to “draw” on roof tiles, window sills, roof flashing, and other realistic features.
If you’d rather not go to the trouble of carving everything by hand, consider purchasing a sheet of embossed vinyl or plastic printed in the exterior finish of your choice. These basically work like stickers—just cut them to fit the shape of your building’s walls, floor, or roof and smooth them on.
3-4. Paint your finished model for added realism.
A detailed paint job will give your model a more lifelike quality. Pick up as many shades as you need to lend a splash of color to your building’s many features. You’ll need gray for raw stone, dark red for brick, brown or tan for wood, black for roofing tiles, silver for metal, bright colors for siding, shutters, and other painted portions, and so on.
If you used air dry clay to cover your model, you’ll need to heat-cure the clay before you apply paint. To do this, place the model in the oven on its lowest setting for 15-20 minutes at a time, allowing the oven to cool completely between rounds to prevent the clay from burning. Continue in this way until it feels dry and solid to the touch.
Acrylic, tempera, or poster paint is usually the best choice for applying to clay.
Tips
A good CAD program or piece of 3D design software can come in handy for drafting detailed building designs.
For a more polished-looking final product, consider hiring a 3D printing business to fabricate the individual pieces of your building. Another option is to have them shaped by a local laser cutting service or sign-making shop for greater precision.
|
{
"create_time": "20230517 10:59:05",
"回答明细": "{\"回答\": \"1. Designing Your Building\\n1-1. Decide what kind of building you want to make.\\nBefore you actually begin putting together your model building, you need to have a clear sense of what it will look like. Take note of different types of buildings while you’re out and about to get inspiration and refine your mental image, or use your imagination to come up with your own one-of-a-kind structure. If you can envision it, you can build it.\\nIf you plan on modeling a real building, take plenty of photographs so you’ll have something to refer to throughout the design phase.\\nA simple house, barn, or other traditional structure will be the easiest to create on your first attempt. As your skills improve, you might try your hand at elaborate mansions, skyscrapers, castles, and other types of buildings.\\n1-2. Sketch your building from multiple angles.\\nSit down with a pencil and a sheet of paper and create a rough rendering of your building showing what it will look like from each side. Make sure you include at least one view of the roof, along with any other prominent design features.\\nDrawing your building will enable you to visualize it more clearly. It will also help you transfer the structure’s individual planes onto your work materials once the time comes.\\nYour sketch doesn’t have to be perfect—it will just serve as a preliminary visual aid to guide you through the process of cutting and assembling your model building’s various pieces.\\n1-3. Scale your model to the appropriate size if you’re recreating an actual structure.\\nTo build a miniaturized replica with accurate dimensions and proportions, start by finding the height and width of the building you want to model. Once you’ve done that, pull up a modeling scale conversion chart online and use the figures listed to translate your recorded measurements to a given scale, which you’ll then use to build your model.\\nScales are represented as fractions that indicate how big a model is in comparison to the object it’s based on. If you’re building your model to a 1/125 scale, for instance, it means that it would take 125 of your model lined up end-to-end to equal the length of the actual building.\\nYou may be able to look up the exact dimensions of a given structure in your local building records. Run a quick search for “building records” plus the name of your town or city and the name or address of the building you’re looking for to pull up its original building plans.\\n1-4. Trace each individual plane of your building onto a sheet of heavy cardstock.\\nNow that you know what you want your building to look like and how big you want it to be, it’s time to transfer your designs to your actual work materials. Draw an outline of each of the building’s main components, including the floor, walls, roof, and any outlying features like chimneys, gables, flower boxes or downspouts.\\nYou can also use styrene, mat board, gel foam, or balsa wood instead of cardstock. Some of these materials may vary in terms of cost and durability, but all are soft enough to cut and shape easily.\\nIf you want your model building to have openings for doors and windows, be sure to draw them in.\\n2. Cutting Out the Various Pieces\\n2-1. Cut out your building’s components with a utility knife.\\nRun the point of your knife carefully along the outlines you drew earlier using a metal ruler or straight edge as a guide. Rather than trying to force the blade through the material, use light pressure and make multiple passes, gently snapping the piece free by hand afterwards. You may need to go back over your outlines several times if you’re working with a stronger material like styrene or wood.\\nPlace a piece of scrap cardboard underneath your materials to protect your work surface. If you’re thinking about getting into modeling seriously, a self-healing cutting mat could also make a wise investment.\\nA pen-style knife will offer greater precision and control than one with a wider handle.\\n2-2. Score openings like doors and windows to make them easier to punch out.\\nStart with the tip of your knife inside one corner of the outline and drag it slowly to the opposite corner, stopping just before it reaches the perpendicular line. Then, turn your material, reset your knife, and score the next side of the outline. When you’ve done each side, press down on the excess material at the center of the opening to free it from the surrounding piece.\\nIf for some reason you’re having trouble, another option is to extend your cuts all the way to the edges of the piece, snap them apart manually, and glue them back together without the material from the openings.\\nScoring your doors and windows in this way will also produce cleaner openings, since you won't be over-cutting into the surrounding material.\\n2-3. Fold or score the roof make your roof from a single piece of material.\\nIt can be difficult to neatly piece together a roof from lots of small pieces. A much simpler solution is to draw an additional line onto the outline for your roof piece where the two sides will come together, then fold the cardstock along the line to form the point of the roof.\\nIf you’re using styrene, wood, or gel foam, make a shallow cut down your roof point line and bend the sections of material on either side away from one another to create a hinge.\\nThis technique works best for basic gable, gambrel, and skillion roofs made up of only a couple planes. If you’ve chosen a more complex roof style for your model, you may have no choice but to cut and paste.\\n2-4. Change out the blade on your utility knife as soon as it gets dull.\\nThe friction of cutting and scoring will begin to dull your cutting tool after a while. When you begin encountering resistance or notice that your cuts feel rough, stop what you’re doing and very carefully remove the blade you’re currently working with. Replace the dull blade with a fresh one and get back to it—you’ll feel the difference right away.\\nIf you’re using a retractable utility knife, open up the casing and lift out the old blade by its rear edge to avoid cutting yourself accidentally. Some newer blades come loaded with pre-notched blades, which make it possible to snap off the dull section and extend a brand new, ultra-sharp tip.\\nCutting with a dull blade can tire you out quickly, and is much more likely to damage your work materials.\\n3. Assembling and Finishing Your Model\\n3-1. Glue your model together where its various planes meet.\\nApply a thin strip of high-hold craft glue or a similar adhesive to the edges of your first piece. Line up the glued edge with the corresponding edge of the neighboring piece and press and hold the two edges together. Allow the glue to dry for 15-20 seconds before letting go and moving on to the next piece.\\nYou can also use a hot glue gun, super glue, or ordinary white glue on wood and most types of cardstock and board.\\nTo streamline the gluing process, start by putting the outer walls in place around the floor piece, then attach any interior walls you wish to include, saving the roof for last.\\n3-2. Apply a thin layer of clay to the outer surface of your model (optional).\\nPress small lumps of soft modeling clay onto the skeleton of your structure, working in 3–4 in (7.6–10.2 cm) patches. Once you’ve covered the entire structure, spread and flatten the clay with the pads of your fingers until it’s an even thickness all over. Be careful not to crush, bend, or otherwise damage the underlying material.\\nPinch the clay gently where the separate planes of your model come together to create sharper corners and edges.\\nAny type of standard modeling or air dry clay will work just fine for most projects. Be sure to select a neutral color if you intend to paint your finished model.\\n3-3. Carve textures and fine details into the clay with your utility knife.\\nHold the knife the way you would a pen or pencil and use the point of the blade to etch masonry stones, staggered board lines, or tiny brickwork patterns. Study photos of the type of the surfaces and materials you’re replicating to make sure they look authentic.\\nYou can also use your utility knife to “draw” on roof tiles, window sills, roof flashing, and other realistic features.\\nIf you’d rather not go to the trouble of carving everything by hand, consider purchasing a sheet of embossed vinyl or plastic printed in the exterior finish of your choice. These basically work like stickers—just cut them to fit the shape of your building’s walls, floor, or roof and smooth them on.\\n3-4. Paint your finished model for added realism.\\nA detailed paint job will give your model a more lifelike quality. Pick up as many shades as you need to lend a splash of color to your building’s many features. You’ll need gray for raw stone, dark red for brick, brown or tan for wood, black for roofing tiles, silver for metal, bright colors for siding, shutters, and other painted portions, and so on.\\nIf you used air dry clay to cover your model, you’ll need to heat-cure the clay before you apply paint. To do this, place the model in the oven on its lowest setting for 15-20 minutes at a time, allowing the oven to cool completely between rounds to prevent the clay from burning. Continue in this way until it feels dry and solid to the touch.\\nAcrylic, tempera, or poster paint is usually the best choice for applying to clay.\\nTips\\nA good CAD program or piece of 3D design software can come in handy for drafting detailed building designs.\\nFor a more polished-looking final product, consider hiring a 3D printing business to fabricate the individual pieces of your building. Another option is to have them shaped by a local laser cutting service or sign-making shop for greater precision.\\n\", \"简要回答\": \"A well-made model building can complete a diorama for a school project, add background detail to a model train set, or help you previsualize a complex construction project. Piecing together your own model buildings is easier than you might think—in most cases, all you need is a plan and a few simple, inexpensive materials. Start by drafting up a basic design for your building, then trace its individual planes onto your material of choice and cut them out by hand. Once you’ve prepared each of your separate components, all that’s left to do is glue them together and add the finishing touches.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Designing Your Building\", \"步骤\": [{\"编号\": 1, \"标题\": \"Decide what kind of building you want to make.\", \"描述\": \"Before you actually begin putting together your model building, you need to have a clear sense of what it will look like. Take note of different types of buildings while you’re out and about to get inspiration and refine your mental image, or use your imagination to come up with your own one-of-a-kind structure. If you can envision it, you can build it.\\nIf you plan on modeling a real building, take plenty of photographs so you’ll have something to refer to throughout the design phase.\\nA simple house, barn, or other traditional structure will be the easiest to create on your first attempt. As your skills improve, you might try your hand at elaborate mansions, skyscrapers, castles, and other types of buildings.\"}, {\"编号\": 2, \"标题\": \"Sketch your building from multiple angles.\", \"描述\": \"Sit down with a pencil and a sheet of paper and create a rough rendering of your building showing what it will look like from each side. Make sure you include at least one view of the roof, along with any other prominent design features.\\nDrawing your building will enable you to visualize it more clearly. It will also help you transfer the structure’s individual planes onto your work materials once the time comes.\\nYour sketch doesn’t have to be perfect—it will just serve as a preliminary visual aid to guide you through the process of cutting and assembling your model building’s various pieces.\"}, {\"编号\": 3, \"标题\": \"Scale your model to the appropriate size if you’re recreating an actual structure.\", \"描述\": \"To build a miniaturized replica with accurate dimensions and proportions, start by finding the height and width of the building you want to model. Once you’ve done that, pull up a modeling scale conversion chart online and use the figures listed to translate your recorded measurements to a given scale, which you’ll then use to build your model.\\nScales are represented as fractions that indicate how big a model is in comparison to the object it’s based on. If you’re building your model to a 1/125 scale, for instance, it means that it would take 125 of your model lined up end-to-end to equal the length of the actual building.\\nYou may be able to look up the exact dimensions of a given structure in your local building records. Run a quick search for “building records” plus the name of your town or city and the name or address of the building you’re looking for to pull up its original building plans.\"}, {\"编号\": 4, \"标题\": \"Trace each individual plane of your building onto a sheet of heavy cardstock.\", \"描述\": \"Now that you know what you want your building to look like and how big you want it to be, it’s time to transfer your designs to your actual work materials. Draw an outline of each of the building’s main components, including the floor, walls, roof, and any outlying features like chimneys, gables, flower boxes or downspouts.\\nYou can also use styrene, mat board, gel foam, or balsa wood instead of cardstock. Some of these materials may vary in terms of cost and durability, but all are soft enough to cut and shape easily.\\nIf you want your model building to have openings for doors and windows, be sure to draw them in.\"}]}, {\"编号\": 2, \"标题\": \"Cutting Out the Various Pieces\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut out your building’s components with a utility knife.\", \"描述\": \"Run the point of your knife carefully along the outlines you drew earlier using a metal ruler or straight edge as a guide. Rather than trying to force the blade through the material, use light pressure and make multiple passes, gently snapping the piece free by hand afterwards. You may need to go back over your outlines several times if you’re working with a stronger material like styrene or wood.\\nPlace a piece of scrap cardboard underneath your materials to protect your work surface. If you’re thinking about getting into modeling seriously, a self-healing cutting mat could also make a wise investment.\\nA pen-style knife will offer greater precision and control than one with a wider handle.\"}, {\"编号\": 2, \"标题\": \"Score openings like doors and windows to make them easier to punch out.\", \"描述\": \"Start with the tip of your knife inside one corner of the outline and drag it slowly to the opposite corner, stopping just before it reaches the perpendicular line. Then, turn your material, reset your knife, and score the next side of the outline. When you’ve done each side, press down on the excess material at the center of the opening to free it from the surrounding piece.\\nIf for some reason you’re having trouble, another option is to extend your cuts all the way to the edges of the piece, snap them apart manually, and glue them back together without the material from the openings.\\nScoring your doors and windows in this way will also produce cleaner openings, since you won't be over-cutting into the surrounding material.\"}, {\"编号\": 3, \"标题\": \"Fold or score the roof make your roof from a single piece of material.\", \"描述\": \"It can be difficult to neatly piece together a roof from lots of small pieces. A much simpler solution is to draw an additional line onto the outline for your roof piece where the two sides will come together, then fold the cardstock along the line to form the point of the roof.\\nIf you’re using styrene, wood, or gel foam, make a shallow cut down your roof point line and bend the sections of material on either side away from one another to create a hinge.\\nThis technique works best for basic gable, gambrel, and skillion roofs made up of only a couple planes. If you’ve chosen a more complex roof style for your model, you may have no choice but to cut and paste.\"}, {\"编号\": 4, \"标题\": \"Change out the blade on your utility knife as soon as it gets dull.\", \"描述\": \"The friction of cutting and scoring will begin to dull your cutting tool after a while. When you begin encountering resistance or notice that your cuts feel rough, stop what you’re doing and very carefully remove the blade you’re currently working with. Replace the dull blade with a fresh one and get back to it—you’ll feel the difference right away.\\nIf you’re using a retractable utility knife, open up the casing and lift out the old blade by its rear edge to avoid cutting yourself accidentally. Some newer blades come loaded with pre-notched blades, which make it possible to snap off the dull section and extend a brand new, ultra-sharp tip.\\nCutting with a dull blade can tire you out quickly, and is much more likely to damage your work materials.\"}]}, {\"编号\": 3, \"标题\": \"Assembling and Finishing Your Model\", \"步骤\": [{\"编号\": 1, \"标题\": \"Glue your model together where its various planes meet.\", \"描述\": \"Apply a thin strip of high-hold craft glue or a similar adhesive to the edges of your first piece. Line up the glued edge with the corresponding edge of the neighboring piece and press and hold the two edges together. Allow the glue to dry for 15-20 seconds before letting go and moving on to the next piece.\\nYou can also use a hot glue gun, super glue, or ordinary white glue on wood and most types of cardstock and board.\\nTo streamline the gluing process, start by putting the outer walls in place around the floor piece, then attach any interior walls you wish to include, saving the roof for last.\"}, {\"编号\": 2, \"标题\": \"Apply a thin layer of clay to the outer surface of your model (optional).\", \"描述\": \"Press small lumps of soft modeling clay onto the skeleton of your structure, working in 3–4 in (7.6–10.2 cm) patches. Once you’ve covered the entire structure, spread and flatten the clay with the pads of your fingers until it’s an even thickness all over. Be careful not to crush, bend, or otherwise damage the underlying material.\\nPinch the clay gently where the separate planes of your model come together to create sharper corners and edges.\\nAny type of standard modeling or air dry clay will work just fine for most projects. Be sure to select a neutral color if you intend to paint your finished model.\"}, {\"编号\": 3, \"标题\": \"Carve textures and fine details into the clay with your utility knife.\", \"描述\": \"Hold the knife the way you would a pen or pencil and use the point of the blade to etch masonry stones, staggered board lines, or tiny brickwork patterns. Study photos of the type of the surfaces and materials you’re replicating to make sure they look authentic.\\nYou can also use your utility knife to “draw” on roof tiles, window sills, roof flashing, and other realistic features.\\nIf you’d rather not go to the trouble of carving everything by hand, consider purchasing a sheet of embossed vinyl or plastic printed in the exterior finish of your choice. These basically work like stickers—just cut them to fit the shape of your building’s walls, floor, or roof and smooth them on.\"}, {\"编号\": 4, \"标题\": \"Paint your finished model for added realism.\", \"描述\": \"A detailed paint job will give your model a more lifelike quality. Pick up as many shades as you need to lend a splash of color to your building’s many features. You’ll need gray for raw stone, dark red for brick, brown or tan for wood, black for roofing tiles, silver for metal, bright colors for siding, shutters, and other painted portions, and so on.\\nIf you used air dry clay to cover your model, you’ll need to heat-cure the clay before you apply paint. To do this, place the model in the oven on its lowest setting for 15-20 minutes at a time, allowing the oven to cool completely between rounds to prevent the clay from burning. Continue in this way until it feels dry and solid to the touch.\\nAcrylic, tempera, or poster paint is usually the best choice for applying to clay.\"}], \"小提示\": [\"A good CAD program or piece of 3D design software can come in handy for drafting detailed building designs.\\n\", \"For a more polished-looking final product, consider hiring a 3D printing business to fabricate the individual pieces of your building. Another option is to have them shaped by a local laser cutting service or sign-making shop for greater precision.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,132 |
How to Build Monkey Bars
|
1. Setting the Support Posts
1-1. Find a grassy, level area away from other equipment.
Try to put your monkey bars in a grassy spot so it doesn’t hurt as much as concrete or solid ground if you fall down. Check that the area is level so the vertical posts aren’t crooked, or else you’ll have trouble building the rest of the bars. Leave about 4–5 feet (1.2–1.5 m) of space between the area and other structures so you’re less likely to hit something if you’re swinging on the bars.
1-2. Stake off a 3 ft × 12 ft (0.91 m × 3.66 m) section of land.
Push a wooden stake into the ground to mark the first corner of the monkey bars. Place another stake 3 feet (0.91 m) away, which will be the short side of the monkey bars with the steps. Measure 12 feet (3.7 m) out from the first stake to mark the length of the monkey bars, and push a third stake into the ground at your measurement. Put a final stake 3 feet (0.91 m) away from the third one to make the last corner.
Your monkey bars will be 12 feet (3.7 m) long, 7 ⁄2 feet (2.3 m) tall, and about 3 feet (0.91 m) wide when you’re finished.
1-3. Dig a hole with a post hole digger at each of the stakes.
Hold the handles of a post hole digger together and push the blades into the ground. Spread the handles apart and pull up to remove the dirt. Keep digging until the hole until it’s about 1 foot (30 cm) across and 3 feet (91 cm) deep. Continue digging the other holes at each of the other stakes.
You can buy a post hole digger at a hardware or outdoor care store.
if you don’t have a post hole digger, it’s okay to use a shovel instead.
1-4. Pour 6 in (15 cm) of gravel into the holes.
The bottoms of your holes won’t be perfectly level, so filling them with gravel can help provide a flat surface. Buy gravel from your local landscaping store and add it to the bottom of each hole. Tamp the gravel down firmly to level the surface so the monkey bars don’t slant.
You will need about 3 cubic feet (0.085 m) of gravel total for all of the holes.
Gravel also helps improve drainage so water doesn’t cause the posts to rot.
1-5. Set 4 in × 4 in (10 cm × 10 cm) post in the center of each hole.
Get 4 outdoor posts that are 10 feet (3.0 m) long and pressure-treated so they withstand the weather. Place your posts in the holes and stand them up in the center. Make sure they sit firmly without tipping or slanting so they remain sturdy during your build.
Look for the straightest posts available so your monkey bars are less likely to bow or bend.
Avoid using posts that aren’t made for outdoor use, or else they could rot when they get wet.
1-6. Fill the holes with quick-setting concrete.
Concrete will stabilize the posts enough so they won’t move around while you’re using the monkey bars. You’ll need about four 50 lb (23 kg) bags of concrete to fill all of your holes. Mix the concrete with water in a wheelbarrow or large bucket using a hoe or trowel. Slowly pour the concrete into the hole around the post until it’s filled to the top. Add the concrete to the remaining holes in the same way.
Check the specific instructions on the bags of concrete you’re using to see if there are any special mixing instructions.
Wear safety glasses and a dust mask when you’re mixing the concrete so you don’t get any of the powder if your nose or eyes.
Do not use monkey bars if they haven’t been stabilized in the ground since they could easily tip over while you’re swinging around.
1-7. Level your posts immediately after pouring the concrete.
Quick-setting concrete starts hardening within about 20–40 minutes, so you’ll need to work quickly. Set a level on top of the post and check that it’s not crooked or slanted. If the post isn’t level, slowly push the post to adjust it. Check the remaining posts to ensure they’re all level as well.
If you need to, lean board, sticks, or stones against the side of the post to keep it in position.
1-8. Allow the concrete to cure for around 4 hours.
While the concrete will feel dry to the touch within the hour, it takes longer for it to completely set. Leave the posts alone for at least 4 hours so the concrete has time to firm up so it’s able to support weight without causing the post to move around.
2. Installing the Steps and Horizontal Runs
2-1. Measure the distance between the outer edges of 2 posts for the steps.
Choose the 2 posts on the short end of your monkey bars. Stand in front of the posts so one is on your left side and one is on your right. Start the tape measure on the leftmost edge on the left post. Extend the tape to the rightmost edge on the right post and write down your measurement so you don’t forget it.
Both of the short ends will be about the same distance apart so you only have to measure one side.
2-2. Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards to the length you just found.
Multiply the measurement you found by 6 to find the total length you’ll need for your steps. Buy 2 in × 4 in (5.1 cm × 10.2 cm) boards that are 8 feet (2.4 m) long so you can cut them down to size. Make sure you buy pressure-treated outdoor lumber so it doesn’t rot. Mark the lengths on your boards and use a circular saw or hand saw to make your cuts.
Save any scrap wood you have left since you may be able to use it later in the build.
You’ll need approximately 18 feet (5.5 m) total for your steps.
2-3. Put the first steps on the posts so they're 12 in (30 cm) from the ground.
Press the wide flat side of the step so the ends are flush with the outer edges of the posts. Position the step 12 inches (30 cm) up from the ground. Hold the step in place with your non-dominant hand so it stays level. Place a 3 in (7.6 cm) wood screw 2 inches (5.1 cm) from the step’s top corner. Use an electric screwdriver to put the screw through the board and into the post. Then place another screw 2 inches (5.1 cm) in from the bottom corner on the same end. Attach the other end of the step to the second post the same way.
2-4. Place additional steps 12 in (30 cm) apart.
Measure 12 inches (30 cm) up from the top of your first step and make a mark on the post. Align the bottom edge of the next step with the mark you just made and add 2 screws to each side to secure it in place. After that, add a third step another 12 inches (30 cm) higher. Repeat the process on the other end of your monkey bars to finish the steps.
You can adjust the distance between the steps if you need to. For example, you may shorten the gaps if you’re building them for smaller kids or make them larger if you’re building them for yourself. Just be sure you can easily reach the top of the post when you stand on the top bar.
2-5. Saw 2 in (5.1 cm) support pieces from your boards.
Use the leftover scrap pieces you have from cutting your steps so you don’t waste any of your wood. Mark 4 sections that are 2 inches (5.1 cm) long along the length of the board. Use your circular saw or handsaw to make straight cuts through the board at each of your marks. When you’re finished, your 4 pieces will measure 2 by 4 by 2 inches (5.1 × 10.2 × 5.1 cm).
These pieces will help support the weight of the horizontal runs and make them easier to install.
2-6. Attach the supports to each post 6 in (15 cm) from the top.
Measure down 6 inches (15 cm) from the top of one of your posts. Place the support on the interior side of the post with the largest face pressed against it. Make sure the edges are flush before securing the support to the post with 2 outdoor screws that are 3 inches (7.6 cm) long. Place the other supports on the remaining posts so they’re level and directly across from one another.
Always check that the supports are level, or else the horizontal runs won’t sit evenly on them.
2-7. Set the 2 in × 6 in (5.1 cm × 15.2 cm) runs on top of the supports.
Get 2 pressure-treated boards that are each 2 in × 6 in (5.1 cm × 15.2 cm) and 12 feet (3.7 m) long. Hold the board so the long narrow edge is on the bottom. Lift the board up onto the supports and set it down so the ends are flush with the outer edges of the posts. Then set the second board on the other set of supports the same way.
Ask a helper or two to hold the boards in place so they don’t move around or shift.
You don’t need to cut the 2 in × 6 in (5.1 cm × 15.2 cm) board unless you shortened the distance between your posts.
2-8. Secure the runs to the posts using outdoor screws.
Push the board firmly against the side of the post so there aren’t any gaps. Start the first 3 in (7.6 cm) screw 1 in (2.5 cm) in from the corner of and drive it through the board into the post. Add 4 more screws to the board in an X-shaped pattern to secure it. Secure the remaining end and board the same way.
If the board doesn’t press against the post tightly, try using a C-clamp to hold the pieces together while you attach the screws.
3. Attaching the Bars
3-1. Get a set of monkey bars online or from an outdoor store.
Monkey bar kits come with the bars and hardware you’ll need to attach them to your frame. Look for a set that has around 6–9 bars so you have enough to span the entire length. Aim to get monkey bars that are around 20 inches (51 cm) long so you have enough room to swing around and hold onto them.
Monkey bar kits usually cost around $30 USD. You can use any style as long as they mount to a flat surface.
3-2. Divide the run length by the number of bars plus 1 to find the spacing.
Find the total length of your horizontal run in inches and write the number down. Add 1 to the number of rungs you have and then divide the length by that number. Your answer will be the distance you’ll use between each bar.
For example, if the horizontal run measures 144 inches (370 cm) and you have 9 rungs, your equation would be 144/(9 +1).
Simplify the divisor: 144/(10).
Solve the equation: 144/10 = 14.4. So the distance between each bar will be 14.4 in (37 cm).
This is only a recommendation so you space your monkey bars across the entire length. Keep in mind how far you or the person using the monkey bars can reach since you may need to get more bars and set them closer to each other.
3-3. Mark the bars’ locations on the top narrow edges of the runs.
Start at the end of the horizontal run and measure along its length by the distance you found. Use a pencil to draw a line across the top edge of the run at your measurement. Continue across the entire length of the run until you make a number of marks equal to the number of bars you’re adding. Then draw the marks on the second run so they line up with the ones on the first.
You will not place bars at the ends of the runs, so you will have to reach out for the first one from the top step.
3-4. Screw the bars into the tops of the runs so that they’re perpendicular.
Place a bar on the top narrow edges of the runs so the screw holes are centered on your marks. Set one of the screws that came with your monkey bar kit in the hole at the end of the monkey bar. Use an electric screwdriver to set the screw into the top of the run so it holds the bar in place. Then attach the other side of the bar to the top edge of the second run. Work your way down the length of the frame, adding your monkey bars on each mark. When you finish attaching the last one, you’re ready to use the bars!
Some monkey bars come with screws that require a star-shaped bit, so you may need to buy one if you don’t already own it for your screwdriver.
Tips
You can continue building off of your monkey bars to add more fitness equipment. For example, you can attach a cargo net to the top of the run going down to the ground.[20]
X
Research source
Warnings
Always be careful when using your monkey bars so you don’t injure yourself if you fall down.
Use caution when working with power tools.
|
{
"create_time": "20230517 10:59:05",
"回答明细": "{\"回答\": \"1. Setting the Support Posts\\n1-1. Find a grassy, level area away from other equipment.\\nTry to put your monkey bars in a grassy spot so it doesn’t hurt as much as concrete or solid ground if you fall down. Check that the area is level so the vertical posts aren’t crooked, or else you’ll have trouble building the rest of the bars. Leave about 4–5 feet (1.2–1.5 m) of space between the area and other structures so you’re less likely to hit something if you’re swinging on the bars.\\n1-2. Stake off a 3 ft × 12 ft (0.91 m × 3.66 m) section of land.\\nPush a wooden stake into the ground to mark the first corner of the monkey bars. Place another stake 3 feet (0.91 m) away, which will be the short side of the monkey bars with the steps. Measure 12 feet (3.7 m) out from the first stake to mark the length of the monkey bars, and push a third stake into the ground at your measurement. Put a final stake 3 feet (0.91 m) away from the third one to make the last corner.\\nYour monkey bars will be 12 feet (3.7 m) long, 7 ⁄2 feet (2.3 m) tall, and about 3 feet (0.91 m) wide when you’re finished.\\n1-3. Dig a hole with a post hole digger at each of the stakes.\\nHold the handles of a post hole digger together and push the blades into the ground. Spread the handles apart and pull up to remove the dirt. Keep digging until the hole until it’s about 1 foot (30 cm) across and 3 feet (91 cm) deep. Continue digging the other holes at each of the other stakes.\\nYou can buy a post hole digger at a hardware or outdoor care store.\\nif you don’t have a post hole digger, it’s okay to use a shovel instead.\\n1-4. Pour 6 in (15 cm) of gravel into the holes.\\nThe bottoms of your holes won’t be perfectly level, so filling them with gravel can help provide a flat surface. Buy gravel from your local landscaping store and add it to the bottom of each hole. Tamp the gravel down firmly to level the surface so the monkey bars don’t slant.\\nYou will need about 3 cubic feet (0.085 m) of gravel total for all of the holes.\\nGravel also helps improve drainage so water doesn’t cause the posts to rot.\\n1-5. Set 4 in × 4 in (10 cm × 10 cm) post in the center of each hole.\\nGet 4 outdoor posts that are 10 feet (3.0 m) long and pressure-treated so they withstand the weather. Place your posts in the holes and stand them up in the center. Make sure they sit firmly without tipping or slanting so they remain sturdy during your build.\\nLook for the straightest posts available so your monkey bars are less likely to bow or bend.\\nAvoid using posts that aren’t made for outdoor use, or else they could rot when they get wet.\\n1-6. Fill the holes with quick-setting concrete.\\nConcrete will stabilize the posts enough so they won’t move around while you’re using the monkey bars. You’ll need about four 50 lb (23 kg) bags of concrete to fill all of your holes. Mix the concrete with water in a wheelbarrow or large bucket using a hoe or trowel. Slowly pour the concrete into the hole around the post until it’s filled to the top. Add the concrete to the remaining holes in the same way.\\nCheck the specific instructions on the bags of concrete you’re using to see if there are any special mixing instructions.\\nWear safety glasses and a dust mask when you’re mixing the concrete so you don’t get any of the powder if your nose or eyes.\\nDo not use monkey bars if they haven’t been stabilized in the ground since they could easily tip over while you’re swinging around.\\n1-7. Level your posts immediately after pouring the concrete.\\nQuick-setting concrete starts hardening within about 20–40 minutes, so you’ll need to work quickly. Set a level on top of the post and check that it’s not crooked or slanted. If the post isn’t level, slowly push the post to adjust it. Check the remaining posts to ensure they’re all level as well.\\nIf you need to, lean board, sticks, or stones against the side of the post to keep it in position.\\n1-8. Allow the concrete to cure for around 4 hours.\\nWhile the concrete will feel dry to the touch within the hour, it takes longer for it to completely set. Leave the posts alone for at least 4 hours so the concrete has time to firm up so it’s able to support weight without causing the post to move around.\\n2. Installing the Steps and Horizontal Runs\\n2-1. Measure the distance between the outer edges of 2 posts for the steps.\\nChoose the 2 posts on the short end of your monkey bars. Stand in front of the posts so one is on your left side and one is on your right. Start the tape measure on the leftmost edge on the left post. Extend the tape to the rightmost edge on the right post and write down your measurement so you don’t forget it.\\nBoth of the short ends will be about the same distance apart so you only have to measure one side.\\n2-2. Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards to the length you just found.\\nMultiply the measurement you found by 6 to find the total length you’ll need for your steps. Buy 2 in × 4 in (5.1 cm × 10.2 cm) boards that are 8 feet (2.4 m) long so you can cut them down to size. Make sure you buy pressure-treated outdoor lumber so it doesn’t rot. Mark the lengths on your boards and use a circular saw or hand saw to make your cuts.\\nSave any scrap wood you have left since you may be able to use it later in the build.\\nYou’ll need approximately 18 feet (5.5 m) total for your steps.\\n2-3. Put the first steps on the posts so they're 12 in (30 cm) from the ground.\\nPress the wide flat side of the step so the ends are flush with the outer edges of the posts. Position the step 12 inches (30 cm) up from the ground. Hold the step in place with your non-dominant hand so it stays level. Place a 3 in (7.6 cm) wood screw 2 inches (5.1 cm) from the step’s top corner. Use an electric screwdriver to put the screw through the board and into the post. Then place another screw 2 inches (5.1 cm) in from the bottom corner on the same end. Attach the other end of the step to the second post the same way.\\n2-4. Place additional steps 12 in (30 cm) apart.\\nMeasure 12 inches (30 cm) up from the top of your first step and make a mark on the post. Align the bottom edge of the next step with the mark you just made and add 2 screws to each side to secure it in place. After that, add a third step another 12 inches (30 cm) higher. Repeat the process on the other end of your monkey bars to finish the steps.\\nYou can adjust the distance between the steps if you need to. For example, you may shorten the gaps if you’re building them for smaller kids or make them larger if you’re building them for yourself. Just be sure you can easily reach the top of the post when you stand on the top bar.\\n2-5. Saw 2 in (5.1 cm) support pieces from your boards.\\nUse the leftover scrap pieces you have from cutting your steps so you don’t waste any of your wood. Mark 4 sections that are 2 inches (5.1 cm) long along the length of the board. Use your circular saw or handsaw to make straight cuts through the board at each of your marks. When you’re finished, your 4 pieces will measure 2 by 4 by 2 inches (5.1 × 10.2 × 5.1 cm).\\nThese pieces will help support the weight of the horizontal runs and make them easier to install.\\n2-6. Attach the supports to each post 6 in (15 cm) from the top.\\nMeasure down 6 inches (15 cm) from the top of one of your posts. Place the support on the interior side of the post with the largest face pressed against it. Make sure the edges are flush before securing the support to the post with 2 outdoor screws that are 3 inches (7.6 cm) long. Place the other supports on the remaining posts so they’re level and directly across from one another.\\nAlways check that the supports are level, or else the horizontal runs won’t sit evenly on them.\\n2-7. Set the 2 in × 6 in (5.1 cm × 15.2 cm) runs on top of the supports.\\nGet 2 pressure-treated boards that are each 2 in × 6 in (5.1 cm × 15.2 cm) and 12 feet (3.7 m) long. Hold the board so the long narrow edge is on the bottom. Lift the board up onto the supports and set it down so the ends are flush with the outer edges of the posts. Then set the second board on the other set of supports the same way.\\nAsk a helper or two to hold the boards in place so they don’t move around or shift.\\nYou don’t need to cut the 2 in × 6 in (5.1 cm × 15.2 cm) board unless you shortened the distance between your posts.\\n2-8. Secure the runs to the posts using outdoor screws.\\nPush the board firmly against the side of the post so there aren’t any gaps. Start the first 3 in (7.6 cm) screw 1 in (2.5 cm) in from the corner of and drive it through the board into the post. Add 4 more screws to the board in an X-shaped pattern to secure it. Secure the remaining end and board the same way.\\nIf the board doesn’t press against the post tightly, try using a C-clamp to hold the pieces together while you attach the screws.\\n3. Attaching the Bars\\n3-1. Get a set of monkey bars online or from an outdoor store.\\nMonkey bar kits come with the bars and hardware you’ll need to attach them to your frame. Look for a set that has around 6–9 bars so you have enough to span the entire length. Aim to get monkey bars that are around 20 inches (51 cm) long so you have enough room to swing around and hold onto them.\\nMonkey bar kits usually cost around $30 USD. You can use any style as long as they mount to a flat surface.\\n3-2. Divide the run length by the number of bars plus 1 to find the spacing.\\nFind the total length of your horizontal run in inches and write the number down. Add 1 to the number of rungs you have and then divide the length by that number. Your answer will be the distance you’ll use between each bar.\\nFor example, if the horizontal run measures 144 inches (370 cm) and you have 9 rungs, your equation would be 144/(9 +1).\\nSimplify the divisor: 144/(10).\\nSolve the equation: 144/10 = 14.4. So the distance between each bar will be 14.4 in (37 cm).\\nThis is only a recommendation so you space your monkey bars across the entire length. Keep in mind how far you or the person using the monkey bars can reach since you may need to get more bars and set them closer to each other.\\n3-3. Mark the bars’ locations on the top narrow edges of the runs.\\nStart at the end of the horizontal run and measure along its length by the distance you found. Use a pencil to draw a line across the top edge of the run at your measurement. Continue across the entire length of the run until you make a number of marks equal to the number of bars you’re adding. Then draw the marks on the second run so they line up with the ones on the first.\\nYou will not place bars at the ends of the runs, so you will have to reach out for the first one from the top step.\\n3-4. Screw the bars into the tops of the runs so that they’re perpendicular.\\nPlace a bar on the top narrow edges of the runs so the screw holes are centered on your marks. Set one of the screws that came with your monkey bar kit in the hole at the end of the monkey bar. Use an electric screwdriver to set the screw into the top of the run so it holds the bar in place. Then attach the other side of the bar to the top edge of the second run. Work your way down the length of the frame, adding your monkey bars on each mark. When you finish attaching the last one, you’re ready to use the bars!\\nSome monkey bars come with screws that require a star-shaped bit, so you may need to buy one if you don’t already own it for your screwdriver.\\nTips\\nYou can continue building off of your monkey bars to add more fitness equipment. For example, you can attach a cargo net to the top of the run going down to the ground.[20]\\nX\\nResearch source\\nWarnings\\nAlways be careful when using your monkey bars so you don’t injure yourself if you fall down.\\nUse caution when working with power tools.\\n\", \"简要回答\": \"Monkey bars make great outdoor equipment for both kids and adults. While kids will have fun swinging across the bars with friends, you can also use them for strength training in your workout routine. If you want to make your own set of monkey bars, you can easily build them at home using a few tools. While you will have to permanently set your monkey bars in the ground to ensure they’re safe to use, you’ll be able to use and enjoy them for many years to come!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Setting the Support Posts\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find a grassy, level area away from other equipment.\", \"描述\": \"Try to put your monkey bars in a grassy spot so it doesn’t hurt as much as concrete or solid ground if you fall down. Check that the area is level so the vertical posts aren’t crooked, or else you’ll have trouble building the rest of the bars. Leave about 4–5 feet (1.2–1.5 m) of space between the area and other structures so you’re less likely to hit something if you’re swinging on the bars.\"}, {\"编号\": 2, \"标题\": \"Stake off a 3 ft × 12 ft (0.91 m × 3.66 m) section of land.\", \"描述\": \"Push a wooden stake into the ground to mark the first corner of the monkey bars. Place another stake 3 feet (0.91 m) away, which will be the short side of the monkey bars with the steps. Measure 12 feet (3.7 m) out from the first stake to mark the length of the monkey bars, and push a third stake into the ground at your measurement. Put a final stake 3 feet (0.91 m) away from the third one to make the last corner.\\nYour monkey bars will be 12 feet (3.7 m) long, 7 ⁄2 feet (2.3 m) tall, and about 3 feet (0.91 m) wide when you’re finished.\"}, {\"编号\": 3, \"标题\": \"Dig a hole with a post hole digger at each of the stakes.\", \"描述\": \"Hold the handles of a post hole digger together and push the blades into the ground. Spread the handles apart and pull up to remove the dirt. Keep digging until the hole until it’s about 1 foot (30 cm) across and 3 feet (91 cm) deep. Continue digging the other holes at each of the other stakes.\\nYou can buy a post hole digger at a hardware or outdoor care store.\\nif you don’t have a post hole digger, it’s okay to use a shovel instead.\"}, {\"编号\": 4, \"标题\": \"Pour 6 in (15 cm) of gravel into the holes.\", \"描述\": \"The bottoms of your holes won’t be perfectly level, so filling them with gravel can help provide a flat surface. Buy gravel from your local landscaping store and add it to the bottom of each hole. Tamp the gravel down firmly to level the surface so the monkey bars don’t slant.\\nYou will need about 3 cubic feet (0.085 m) of gravel total for all of the holes.\\nGravel also helps improve drainage so water doesn’t cause the posts to rot.\"}, {\"编号\": 5, \"标题\": \"Set 4 in × 4 in (10 cm × 10 cm) post in the center of each hole.\", \"描述\": \"Get 4 outdoor posts that are 10 feet (3.0 m) long and pressure-treated so they withstand the weather. Place your posts in the holes and stand them up in the center. Make sure they sit firmly without tipping or slanting so they remain sturdy during your build.\\nLook for the straightest posts available so your monkey bars are less likely to bow or bend.\\nAvoid using posts that aren’t made for outdoor use, or else they could rot when they get wet.\"}, {\"编号\": 6, \"标题\": \"Fill the holes with quick-setting concrete.\", \"描述\": \"Concrete will stabilize the posts enough so they won’t move around while you’re using the monkey bars. You’ll need about four 50 lb (23 kg) bags of concrete to fill all of your holes. Mix the concrete with water in a wheelbarrow or large bucket using a hoe or trowel. Slowly pour the concrete into the hole around the post until it’s filled to the top. Add the concrete to the remaining holes in the same way.\\nCheck the specific instructions on the bags of concrete you’re using to see if there are any special mixing instructions.\\nWear safety glasses and a dust mask when you’re mixing the concrete so you don’t get any of the powder if your nose or eyes.\\nDo not use monkey bars if they haven’t been stabilized in the ground since they could easily tip over while you’re swinging around.\"}, {\"编号\": 7, \"标题\": \"Level your posts immediately after pouring the concrete.\", \"描述\": \"Quick-setting concrete starts hardening within about 20–40 minutes, so you’ll need to work quickly. Set a level on top of the post and check that it’s not crooked or slanted. If the post isn’t level, slowly push the post to adjust it. Check the remaining posts to ensure they’re all level as well.\\nIf you need to, lean board, sticks, or stones against the side of the post to keep it in position.\"}, {\"编号\": 8, \"标题\": \"Allow the concrete to cure for around 4 hours.\", \"描述\": \"While the concrete will feel dry to the touch within the hour, it takes longer for it to completely set. Leave the posts alone for at least 4 hours so the concrete has time to firm up so it’s able to support weight without causing the post to move around.\"}]}, {\"编号\": 2, \"标题\": \"Installing the Steps and Horizontal Runs\", \"步骤\": [{\"编号\": 1, \"标题\": \"Measure the distance between the outer edges of 2 posts for the steps.\", \"描述\": \"Choose the 2 posts on the short end of your monkey bars. Stand in front of the posts so one is on your left side and one is on your right. Start the tape measure on the leftmost edge on the left post. Extend the tape to the rightmost edge on the right post and write down your measurement so you don’t forget it.\\nBoth of the short ends will be about the same distance apart so you only have to measure one side.\"}, {\"编号\": 2, \"标题\": \"Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards to the length you just found.\", \"描述\": \"Multiply the measurement you found by 6 to find the total length you’ll need for your steps. Buy 2 in × 4 in (5.1 cm × 10.2 cm) boards that are 8 feet (2.4 m) long so you can cut them down to size. Make sure you buy pressure-treated outdoor lumber so it doesn’t rot. Mark the lengths on your boards and use a circular saw or hand saw to make your cuts.\\nSave any scrap wood you have left since you may be able to use it later in the build.\\nYou’ll need approximately 18 feet (5.5 m) total for your steps.\"}, {\"编号\": 3, \"标题\": \"Put the first steps on the posts so they're 12 in (30 cm) from the ground.\", \"描述\": \"Press the wide flat side of the step so the ends are flush with the outer edges of the posts. Position the step 12 inches (30 cm) up from the ground. Hold the step in place with your non-dominant hand so it stays level. Place a 3 in (7.6 cm) wood screw 2 inches (5.1 cm) from the step’s top corner. Use an electric screwdriver to put the screw through the board and into the post. Then place another screw 2 inches (5.1 cm) in from the bottom corner on the same end. Attach the other end of the step to the second post the same way.\"}, {\"编号\": 4, \"标题\": \"Place additional steps 12 in (30 cm) apart.\", \"描述\": \"Measure 12 inches (30 cm) up from the top of your first step and make a mark on the post. Align the bottom edge of the next step with the mark you just made and add 2 screws to each side to secure it in place. After that, add a third step another 12 inches (30 cm) higher. Repeat the process on the other end of your monkey bars to finish the steps.\\nYou can adjust the distance between the steps if you need to. For example, you may shorten the gaps if you’re building them for smaller kids or make them larger if you’re building them for yourself. Just be sure you can easily reach the top of the post when you stand on the top bar.\"}, {\"编号\": 5, \"标题\": \"Saw 2 in (5.1 cm) support pieces from your boards.\", \"描述\": \"Use the leftover scrap pieces you have from cutting your steps so you don’t waste any of your wood. Mark 4 sections that are 2 inches (5.1 cm) long along the length of the board. Use your circular saw or handsaw to make straight cuts through the board at each of your marks. When you’re finished, your 4 pieces will measure 2 by 4 by 2 inches (5.1 × 10.2 × 5.1 cm).\\nThese pieces will help support the weight of the horizontal runs and make them easier to install.\"}, {\"编号\": 6, \"标题\": \"Attach the supports to each post 6 in (15 cm) from the top.\", \"描述\": \"Measure down 6 inches (15 cm) from the top of one of your posts. Place the support on the interior side of the post with the largest face pressed against it. Make sure the edges are flush before securing the support to the post with 2 outdoor screws that are 3 inches (7.6 cm) long. Place the other supports on the remaining posts so they’re level and directly across from one another.\\nAlways check that the supports are level, or else the horizontal runs won’t sit evenly on them.\"}, {\"编号\": 7, \"标题\": \"Set the 2 in × 6 in (5.1 cm × 15.2 cm) runs on top of the supports.\", \"描述\": \"Get 2 pressure-treated boards that are each 2 in × 6 in (5.1 cm × 15.2 cm) and 12 feet (3.7 m) long. Hold the board so the long narrow edge is on the bottom. Lift the board up onto the supports and set it down so the ends are flush with the outer edges of the posts. Then set the second board on the other set of supports the same way.\\nAsk a helper or two to hold the boards in place so they don’t move around or shift.\\nYou don’t need to cut the 2 in × 6 in (5.1 cm × 15.2 cm) board unless you shortened the distance between your posts.\"}, {\"编号\": 8, \"标题\": \"Secure the runs to the posts using outdoor screws.\", \"描述\": \"Push the board firmly against the side of the post so there aren’t any gaps. Start the first 3 in (7.6 cm) screw 1 in (2.5 cm) in from the corner of and drive it through the board into the post. Add 4 more screws to the board in an X-shaped pattern to secure it. Secure the remaining end and board the same way.\\nIf the board doesn’t press against the post tightly, try using a C-clamp to hold the pieces together while you attach the screws.\"}]}, {\"编号\": 3, \"标题\": \"Attaching the Bars\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get a set of monkey bars online or from an outdoor store.\", \"描述\": \"Monkey bar kits come with the bars and hardware you’ll need to attach them to your frame. Look for a set that has around 6–9 bars so you have enough to span the entire length. Aim to get monkey bars that are around 20 inches (51 cm) long so you have enough room to swing around and hold onto them.\\nMonkey bar kits usually cost around $30 USD. You can use any style as long as they mount to a flat surface.\"}, {\"编号\": 2, \"标题\": \"Divide the run length by the number of bars plus 1 to find the spacing.\", \"描述\": \"Find the total length of your horizontal run in inches and write the number down. Add 1 to the number of rungs you have and then divide the length by that number. Your answer will be the distance you’ll use between each bar.\\nFor example, if the horizontal run measures 144 inches (370 cm) and you have 9 rungs, your equation would be 144/(9 +1).\\nSimplify the divisor: 144/(10).\\nSolve the equation: 144/10 = 14.4. So the distance between each bar will be 14.4 in (37 cm).\\nThis is only a recommendation so you space your monkey bars across the entire length. Keep in mind how far you or the person using the monkey bars can reach since you may need to get more bars and set them closer to each other.\"}, {\"编号\": 3, \"标题\": \"Mark the bars’ locations on the top narrow edges of the runs.\", \"描述\": \"Start at the end of the horizontal run and measure along its length by the distance you found. Use a pencil to draw a line across the top edge of the run at your measurement. Continue across the entire length of the run until you make a number of marks equal to the number of bars you’re adding. Then draw the marks on the second run so they line up with the ones on the first.\\nYou will not place bars at the ends of the runs, so you will have to reach out for the first one from the top step.\"}, {\"编号\": 4, \"标题\": \"Screw the bars into the tops of the runs so that they’re perpendicular.\", \"描述\": \"Place a bar on the top narrow edges of the runs so the screw holes are centered on your marks. Set one of the screws that came with your monkey bar kit in the hole at the end of the monkey bar. Use an electric screwdriver to set the screw into the top of the run so it holds the bar in place. Then attach the other side of the bar to the top edge of the second run. Work your way down the length of the frame, adding your monkey bars on each mark. When you finish attaching the last one, you’re ready to use the bars!\\nSome monkey bars come with screws that require a star-shaped bit, so you may need to buy one if you don’t already own it for your screwdriver.\"}], \"小提示\": [\"You can continue building off of your monkey bars to add more fitness equipment. For example, you can attach a cargo net to the top of the run going down to the ground.[20]\\nX\\nResearch source\\n\"], \"注意事项\": [\"Always be careful when using your monkey bars so you don’t injure yourself if you fall down.\\n\", \"Use caution when working with power tools.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,133 |
How to Build Muscle
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1. Working Your Muscles
1-1. Do pull ups
Grip a horizontal bar that is comfortably taller than you. Place your hands shoulder-width apart. Then, lift your legs back so that you are hanging from the bar. Pull yourself up, lifting your chin up to the bar using only your arms. Then, lower yourself down to your starting position.
You can use either an overhanded or underhanded grip.
Do 3 sets of 10 pull ups.
This exercise will work your lats, traps, and rhomboids.
1-2. Perform bent over rows
Stand with your feet shoulder-width apart, about 6 to 10 inches (15–25 cm) behind a barbell or 2 dumbbells. Bend slightly at your knees but keep your shins vertical. Bend forward at the waist with your spine and head straight. Lift the weight with an overhand grip up to your lower chest or upper abdomen. Lower slowly until your arms are nearly extended, without touching the ground.
Do 3 sets of 10 reps.
1-3. Do bench presses to build your chest and pecs.
Start with a weight that you can lift comfortably. If you are a beginner, try lifting the bar along with 5 to 10 pounds (2.3 to 4.5 kg) on each side. Position your arms at shoulder-width apart, then grab onto the bar. Slowly lower the bar until it's at nipple level, then push up until your arms are fully extended upwards.
Do 3 sets of 8–10 repetitions. If you can, add additional weight each set.
Once you have a few months of practice, slowly increase the weight and go down to 6–8 reps per set. Try to reach muscle failure at the end of the third set.
1-4. Do push-ups to work your upper body.
Get into a plank position with your arms positioned shoulder-width apart. Then, lower yourself down slowly until your chin reaches the floor. Slowly push yourself up to a starting position.
Do 3 sets of 10 push ups.
The closer your hands are to one another, the more you'll work your triceps.
Push-ups are an exercise you can do anywhere.
1-5. Do deadlifts
Place a heavy barbell or 2 dumbbells on the ground in front of you. Keeping your back straight and your core engaged, slowly bend at your knees. Grasp the weight, then rise from the ground, keeping the weight close to your body. Then, slowly lower the weight back down to the floor.
Do 3 sets of 10 reps.
Choose a weight that feels very heavy for you.
Keep all of your muscles engaged as you do your deadlifts. Use your lower body to help you lift the weights.
1-6. Do squats
Add weights to a barbell, then put it on a rack so that it's a little lower than shoulder height. Duck under the bar and stand up so that the bar rests comfortably just below your neck. Keep your knees slightly bent and your legs slightly wider than shoulder width. Lift the bar up off the rack and move backwards 1 step so that the weight rests on your back. Then, slowly lower yourself down into a squat. Exhale deeply and use your legs and hips to lift out of the squat.
Do 3 sets of 8 squats.
The weight should be heavy enough that doing a squat is difficult, but not impossible. If you're a beginner, this may mean using a bar without any weight to start with.
As you do your squats, keep your chest, knees, and feet aligned vertically with your hips back.
A 90-degree bend at the knees is the safest option, and make sure your knee doesn't go past your toes.
1-7. Do Bulgarian squats with a dumbbell to work your legs.
Hold a dumbbell in front of your chest using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using your left leg, so that the right knee almost hits the floor. Slowly rise back to your starting position. Repeat on the other side.
Do 3 sets of 8 reps.
Bulgarian squats are also called single leg squats.
1-8. Do individual bicep curls
Sit down on a bench and pick up a dumbbell. Hold your hand in between your thighs. With your elbow resting on your thigh, lift the dumbbell all the way to your upper chest by curling your arm upward. Switch to the opposite hand and repeat.
Do 3 sets of 8 reps.
1-9. Target your triceps with dips.
Place your hands shoulder-width apart on a bench, with your body and feet stretched out in front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Use your arms to lift yourself back to your starting position.
Do 3 sets of 8 reps.
If this isn't a high-intensity set for you, increase the resistance by lifting 1 foot off the floor.
Dips are probably the most effective way to work your triceps, which is the muscle beneath your biceps. You'll need to have strong triceps to bench-press large amounts of weight.
1-10. Do skull crushers to work your arms.
Lay down flat on a bench with a bar resting on the rack. Lift the bar over you, then bend your elbows so that the bar is close to your forehead. Slowly push the bar up until your arms are fully extended. Then, bring the weight back down. Keep your elbows close together as you lift and lower the bar.
Repeat for 3 sets of 8 reps.
1-11. Do an overhead press to build your shoulders.
Hold a barbell or 2 dumbbells at chest or shoulder height, with your palms facing forward. Lift the weight above your head until your arms are fully extended. Keep your elbow slightly bent to prevent hyperextension. Then, slowly lower the weights back to the starting position.
Do 3 sets of 8 reps.
1-12. Do crunches
Lie down on a mat and position both arms behind your head without locking your hands. Bend your knees so that your feet are flat on the ground. Push the small of your back into the ground and slowly roll your shoulders off the ground slightly. Then, slowly return to the floor.
Repeat for 3 sets of 20 reps.
Keep your movements slow and steady.
1-13. Do planks to work your abs and core.
Lie face-down on the floor. Place your hands under your shoulders. Then, lift yourself up so that your body is still parallel to the floor. Keep your body straight and hold your position for as long as possible.
Try to hold your plank for 2 minutes. If you can't, rest for 1-2 minutes, then do a plank again. Do as many planks as it takes to reach 2 minutes.
If you can't support yourself on your arms, you can modify this exercise by resting on your forearms instead.
2. Establishing Your Exercise Routine
2-1. Build an exercise routine.
Write out a workout plan for yourself so that you know what days you will work each muscle group. You can choose to work them all on the same day, or you can work them on different days. Be sure to rest your muscle groups 24-48 hours between workouts.
For instance, if you workout your arms on Monday, don't work them again until Wednesday or Thursday.
If you're not sure where to begin, find a solid workout program online and try it out for a while. Don't immediately jump from one program to the next or you may prevent yourself from making steady progress.
Do 5 reps for muscle strength. 6-12 reps for muscle strength and increase in muscle size. Above 12 reps for muscle endurance. Do 3-5 sets for increase in muscle size.
2-2. Schedule your workouts.
To avoid over-training, set up a schedule that works for you and your goals. Organize your routine so that you can work two muscle groups simultaneously and save time (supersetting). Examples could be a chest and back day, bicep and tricep day, or a chest and bicep day.
Here is an example of a split routine that gives you plenty of time to break down your muscles, and plenty of time off to let them recover:
Day 1: Chest and biceps, followed by cardio
Day 2: Back and triceps
Day 3: Rest and cardio
Day 4: Legs and abs
Day 5: Shoulders, followed by cardio
Day 6: Rest
Day 7: Rest
Another routine you can try is an upper/lower split. Here's a schedule you can use:
Day 1: Upper-body workout, followed by cardio
Day 2: Lower-body workout
Day 3: Rest and cardio
Day 4: Upper-body workout
Day 5: Lower-body workout
Day 6: Rest and cardio
Day 7: Rest
2-3. Warm up with cardio exercise before you lift weights.
Before you begin any exercise routine, start with a low-intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries. Do 5-10 minutes of light cardio before you start lifting weights.
For instance, walk, run, or jog in place.
Don't warm up with stretches unless you've already done at least 5 minutes of cardio. You should never stretch cold muscles, which can lead to injury.
2-4. Work out harder for a shorter length of time to build muscle.
Training with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 sets per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.
Cap your workout time at 60 minutes a day. Any longer and you'll be too fatigued to perform any more quality sets.
2-5. Work your whole body over the week.
You'll see the maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more strength you'll gain and the more balanced your muscle development will be. You can work your whole body at 1 time or target different muscle groups on different days.
Give all muscle groups equal attention, such as five sets of rows after five sets of bench presses. This will encourage balanced training, growth, and flexibility.
Compound exercises such as squats, deadlifts, presses, rows, and pull-ups use a lot of different muscles. They're great for a full-body workout.
Don't rush. Advanced lifters often base their routines around a technique called explosive repetition. In other words, they lift a tremendous amount of weight in a short (explosive) amount of time. There are significant benefits to this method, but the risk of injury in novice athletes is high. It is recommended solely for more advanced athletes.
2-6. Include cardio training.
The standard recommendation is 150 minutes of moderate cardio each week, or 75 minutes of vigorous cardio, or an equivalent combination of the two. A good place to start would be doing 30-60 minutes of cardiovascular activity every other day or 3 times a week. Examples of cardio include running, biking, swimming, and any sport that involves constant movement.
Good cardiovascular health improves blood flow, a requirement for muscle growth. Doing cardio also improves your cardiovascular fitness, which allows you to use your muscle gains for various sports and activities.
Cardio burns calories quickly, so overdoing it can limit the energy available to build your muscles. If you increase the amount of cardio exercise you do, be sure to increase your calorie intake as well.
2-7. Get your rest.
Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 8 hours of quality sleep a night. Additionally, don't overdo your training regimen. You can reach a point known as "over-training," in which you'll lose the ability to "pump" your muscles, which can lead to muscle wasting. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:
Chronic fatigue
Strength loss
Loss of appetite
Insomnia
Depression
Lowered sex drive
Chronic soreness
Prone to injury
2-8. Lower your stress levels.
Whether your stress comes from your job, home, or just the way you're wired, do what you can to reduce or eliminate it. It's not just good for you in general, but stress also increases the production of the hormone cortisol, which encourages your body to store fat and burn muscle tissue. Here are some ways to reduce stress:
Take a walk.
Talk to a friend.
Journal.
Color in an adult coloring book.
Play with your pet.
Soak in a bathtub.
Smell essential oils.
2-9. Practice explosive lifts to build strength.
"Exploding" upward while lifting trains your muscles for quick, explosive strength. However, this increases the risk of injury if you do not use the correct technique. If you want to add these to your squats or other range of motion exercises, practice first with a lighter weight and a low-intensity set up:
Work up to the explosive part of the move gradually by starting with a smaller range of motion, and increase it with time and practice.
Move slowly on the eccentric (the lowering phase). This is the part of motion which causes the most tearing, so don't try to "explode" downward.
"Load the muscle" at the low point of the exercise. This means holding the muscle contraction before beginning the movement.
Explode upward quickly, but avoid full extension at the peak range of motion. For example, knees should stay slightly bent for leg exercises, and elbows slightly bent for upper body exercises.
3. Eating a Healthy Diet
3-1. Increase your calorie consumption by 10%.
Keep a log of the number of calories you eat, and use the average of those numbers to estimate your daily caloric needs. Then, multiply that number by 1.1. Make sure your calories are coming from a variety of healthy, minimally processed foods to provide quality nutrients for muscle-building.
3-2. Get enough protein to support muscle growth.
Aim for about 0.8 grams to 1 grams of protein per pound of bodyweight (1.6g to 2g per kg). For example, if you weigh 180 lb, take in 144-180 g of protein every day. If you're overweight, use your lean body mass as your bodyweight instead of your current weight.
One ounce (28 grams) of cooked meat contains roughly 7 grams of protein. You could meet a 120-gram daily goal with three 6-oz. steaks, assuming no other protein sources.
If you're having difficulty meeting these protein levels, you can always use protein shakes to make up the difference.
3-3. Drink at least 8 cups (1.9 L) of water each day.
The body needs a sufficient amount of water to build muscle at an optimal rate. Aim to drink at least 8 cups (1.9 L), but you'll likely need more to build healthy muscle. Here's a great little formula to help make sure you are getting enough:
Imperial units: Bodyweight in lbs X 0.6 = water intake in ounces.
The same formula in metric units: Bodyweight in kg x 40 = water intake in milliliters.
This includes all water from food and drink, not just glasses of water.
If you are over 30, you can lower these numbers to lbs x 0.46 to 0.54, or kg x 30 to 35.
3-4. Eat regular meals at the same time each day.
Rather than having 2-3 large meals during the day, change your eating habits so that you are eating 5-7 smaller meals during the day.
To help keep your protein intake high, you may want to make 1 of your meals a protein shake. To make a basic shake, blend 8 ounces (230 g) skimmed milk, 1 banana, 1 tablespoon (15 ml) peanut butter, and 2 scoops of protein powder.
3-5. Eat healthy fats.
Not only does it make food taste good, fat is also good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon—should be limited to about 20g or less. However, increase the amount of healthy fats that you eat, such as monounsaturated fats and polyunsaturated fats.
A good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by 0.008 for maximum saturated fats and by 0.03 for the "good fats." For example, for a 2,500-calorie diet, you would limit saturated fats to 20g or less and up to 75g of mono- and polyunsaturated fats.
Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and promotes healthy skin. Fats are also important for the synthesis of hormones, so maintaining an adequate intake of them will speed up muscle-building and recovery.
Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.
Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil.
Omega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.
3-6. Take a multivitamin, if your doctor recommends it.
In addition to a well-balanced diet, include a multivitamin supplement in your diet. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.
Alternatively, you can also consider taking specific supplements, such as glutamine, instead of a general multivitamin.
Always check with your doctor before taking any vitamins or supplements.
Tips
Rest is just as important as lifting, so take a minute breather between sets.
As you gain muscle, your metabolism will regulate itself like a thermostat in an effort to sustain some sort of equilibrium in body weight. You may have to raise your calories a second time to maintain the weight gains.
Your ability to build muscle can be influenced by genetics and gender. Some people are genetically predisposed to build muscle easily. Other people may need to experiment with different eating habits and training routines to find what works for them.
Warnings
Don't be intimidated or make assumptions when you see someone using a different amount of weight than you. They may be on a program in which they are doing fewer reps with more weight, or vice versa. Building muscle has nothing to do with how much someone else is lifting; it has to do with how much you're challenging yourself.
You need not visit a gym to build muscles. You can even build muscles naturally by controlling your diet and through strength exercise.
If you are a beginner, start with lighter weights. Trying to lift heavier weights than you can handle can lead to injury.
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"create_time": "20230517 10:59:05",
"回答明细": "{\"回答\": \"1. Working Your Muscles\\n1-1. Do pull ups\\nGrip a horizontal bar that is comfortably taller than you. Place your hands shoulder-width apart. Then, lift your legs back so that you are hanging from the bar. Pull yourself up, lifting your chin up to the bar using only your arms. Then, lower yourself down to your starting position.\\nYou can use either an overhanded or underhanded grip.\\nDo 3 sets of 10 pull ups.\\nThis exercise will work your lats, traps, and rhomboids.\\n1-2. Perform bent over rows\\nStand with your feet shoulder-width apart, about 6 to 10 inches (15–25 cm) behind a barbell or 2 dumbbells. Bend slightly at your knees but keep your shins vertical. Bend forward at the waist with your spine and head straight. Lift the weight with an overhand grip up to your lower chest or upper abdomen. Lower slowly until your arms are nearly extended, without touching the ground.\\nDo 3 sets of 10 reps.\\n1-3. Do bench presses to build your chest and pecs.\\nStart with a weight that you can lift comfortably. If you are a beginner, try lifting the bar along with 5 to 10 pounds (2.3 to 4.5 kg) on each side. Position your arms at shoulder-width apart, then grab onto the bar. Slowly lower the bar until it's at nipple level, then push up until your arms are fully extended upwards.\\nDo 3 sets of 8–10 repetitions. If you can, add additional weight each set.\\nOnce you have a few months of practice, slowly increase the weight and go down to 6–8 reps per set. Try to reach muscle failure at the end of the third set.\\n1-4. Do push-ups to work your upper body.\\nGet into a plank position with your arms positioned shoulder-width apart. Then, lower yourself down slowly until your chin reaches the floor. Slowly push yourself up to a starting position.\\nDo 3 sets of 10 push ups.\\nThe closer your hands are to one another, the more you'll work your triceps.\\nPush-ups are an exercise you can do anywhere.\\n1-5. Do deadlifts\\nPlace a heavy barbell or 2 dumbbells on the ground in front of you. Keeping your back straight and your core engaged, slowly bend at your knees. Grasp the weight, then rise from the ground, keeping the weight close to your body. Then, slowly lower the weight back down to the floor.\\nDo 3 sets of 10 reps.\\nChoose a weight that feels very heavy for you.\\nKeep all of your muscles engaged as you do your deadlifts. Use your lower body to help you lift the weights.\\n1-6. Do squats\\nAdd weights to a barbell, then put it on a rack so that it's a little lower than shoulder height. Duck under the bar and stand up so that the bar rests comfortably just below your neck. Keep your knees slightly bent and your legs slightly wider than shoulder width. Lift the bar up off the rack and move backwards 1 step so that the weight rests on your back. Then, slowly lower yourself down into a squat. Exhale deeply and use your legs and hips to lift out of the squat.\\nDo 3 sets of 8 squats.\\nThe weight should be heavy enough that doing a squat is difficult, but not impossible. If you're a beginner, this may mean using a bar without any weight to start with.\\nAs you do your squats, keep your chest, knees, and feet aligned vertically with your hips back.\\nA 90-degree bend at the knees is the safest option, and make sure your knee doesn't go past your toes.\\n1-7. Do Bulgarian squats with a dumbbell to work your legs.\\nHold a dumbbell in front of your chest using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using your left leg, so that the right knee almost hits the floor. Slowly rise back to your starting position. Repeat on the other side.\\nDo 3 sets of 8 reps.\\nBulgarian squats are also called single leg squats.\\n1-8. Do individual bicep curls\\nSit down on a bench and pick up a dumbbell. Hold your hand in between your thighs. With your elbow resting on your thigh, lift the dumbbell all the way to your upper chest by curling your arm upward. Switch to the opposite hand and repeat.\\nDo 3 sets of 8 reps.\\n1-9. Target your triceps with dips.\\nPlace your hands shoulder-width apart on a bench, with your body and feet stretched out in front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Use your arms to lift yourself back to your starting position.\\nDo 3 sets of 8 reps.\\nIf this isn't a high-intensity set for you, increase the resistance by lifting 1 foot off the floor.\\nDips are probably the most effective way to work your triceps, which is the muscle beneath your biceps. You'll need to have strong triceps to bench-press large amounts of weight.\\n1-10. Do skull crushers to work your arms.\\nLay down flat on a bench with a bar resting on the rack. Lift the bar over you, then bend your elbows so that the bar is close to your forehead. Slowly push the bar up until your arms are fully extended. Then, bring the weight back down. Keep your elbows close together as you lift and lower the bar.\\nRepeat for 3 sets of 8 reps.\\n1-11. Do an overhead press to build your shoulders.\\nHold a barbell or 2 dumbbells at chest or shoulder height, with your palms facing forward. Lift the weight above your head until your arms are fully extended. Keep your elbow slightly bent to prevent hyperextension. Then, slowly lower the weights back to the starting position.\\nDo 3 sets of 8 reps.\\n1-12. Do crunches\\nLie down on a mat and position both arms behind your head without locking your hands. Bend your knees so that your feet are flat on the ground. Push the small of your back into the ground and slowly roll your shoulders off the ground slightly. Then, slowly return to the floor.\\nRepeat for 3 sets of 20 reps.\\nKeep your movements slow and steady.\\n1-13. Do planks to work your abs and core.\\nLie face-down on the floor. Place your hands under your shoulders. Then, lift yourself up so that your body is still parallel to the floor. Keep your body straight and hold your position for as long as possible.\\nTry to hold your plank for 2 minutes. If you can't, rest for 1-2 minutes, then do a plank again. Do as many planks as it takes to reach 2 minutes.\\nIf you can't support yourself on your arms, you can modify this exercise by resting on your forearms instead.\\n2. Establishing Your Exercise Routine\\n2-1. Build an exercise routine.\\nWrite out a workout plan for yourself so that you know what days you will work each muscle group. You can choose to work them all on the same day, or you can work them on different days. Be sure to rest your muscle groups 24-48 hours between workouts.\\nFor instance, if you workout your arms on Monday, don't work them again until Wednesday or Thursday.\\nIf you're not sure where to begin, find a solid workout program online and try it out for a while. Don't immediately jump from one program to the next or you may prevent yourself from making steady progress.\\nDo 5 reps for muscle strength. 6-12 reps for muscle strength and increase in muscle size. Above 12 reps for muscle endurance. Do 3-5 sets for increase in muscle size.\\n2-2. Schedule your workouts.\\nTo avoid over-training, set up a schedule that works for you and your goals. Organize your routine so that you can work two muscle groups simultaneously and save time (supersetting). Examples could be a chest and back day, bicep and tricep day, or a chest and bicep day.\\nHere is an example of a split routine that gives you plenty of time to break down your muscles, and plenty of time off to let them recover:\\nDay 1: Chest and biceps, followed by cardio\\nDay 2: Back and triceps\\nDay 3: Rest and cardio\\nDay 4: Legs and abs\\nDay 5: Shoulders, followed by cardio\\nDay 6: Rest\\nDay 7: Rest\\n\\nAnother routine you can try is an upper/lower split. Here's a schedule you can use:\\nDay 1: Upper-body workout, followed by cardio\\nDay 2: Lower-body workout\\nDay 3: Rest and cardio\\nDay 4: Upper-body workout\\nDay 5: Lower-body workout\\nDay 6: Rest and cardio\\nDay 7: Rest\\n2-3. Warm up with cardio exercise before you lift weights.\\nBefore you begin any exercise routine, start with a low-intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries. Do 5-10 minutes of light cardio before you start lifting weights.\\nFor instance, walk, run, or jog in place.\\nDon't warm up with stretches unless you've already done at least 5 minutes of cardio. You should never stretch cold muscles, which can lead to injury.\\n2-4. Work out harder for a shorter length of time to build muscle.\\nTraining with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 sets per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.\\nCap your workout time at 60 minutes a day. Any longer and you'll be too fatigued to perform any more quality sets.\\n2-5. Work your whole body over the week.\\nYou'll see the maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more strength you'll gain and the more balanced your muscle development will be. You can work your whole body at 1 time or target different muscle groups on different days.\\nGive all muscle groups equal attention, such as five sets of rows after five sets of bench presses. This will encourage balanced training, growth, and flexibility.\\nCompound exercises such as squats, deadlifts, presses, rows, and pull-ups use a lot of different muscles. They're great for a full-body workout.\\nDon't rush. Advanced lifters often base their routines around a technique called explosive repetition. In other words, they lift a tremendous amount of weight in a short (explosive) amount of time. There are significant benefits to this method, but the risk of injury in novice athletes is high. It is recommended solely for more advanced athletes.\\n2-6. Include cardio training.\\nThe standard recommendation is 150 minutes of moderate cardio each week, or 75 minutes of vigorous cardio, or an equivalent combination of the two. A good place to start would be doing 30-60 minutes of cardiovascular activity every other day or 3 times a week. Examples of cardio include running, biking, swimming, and any sport that involves constant movement.\\nGood cardiovascular health improves blood flow, a requirement for muscle growth. Doing cardio also improves your cardiovascular fitness, which allows you to use your muscle gains for various sports and activities.\\nCardio burns calories quickly, so overdoing it can limit the energy available to build your muscles. If you increase the amount of cardio exercise you do, be sure to increase your calorie intake as well.\\n2-7. Get your rest.\\nYour body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 8 hours of quality sleep a night. Additionally, don't overdo your training regimen. You can reach a point known as \\\"over-training,\\\" in which you'll lose the ability to \\\"pump\\\" your muscles, which can lead to muscle wasting. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:\\nChronic fatigue\\nStrength loss\\nLoss of appetite\\nInsomnia\\nDepression\\nLowered sex drive\\nChronic soreness\\nProne to injury\\n2-8. Lower your stress levels.\\nWhether your stress comes from your job, home, or just the way you're wired, do what you can to reduce or eliminate it. It's not just good for you in general, but stress also increases the production of the hormone cortisol, which encourages your body to store fat and burn muscle tissue. Here are some ways to reduce stress:\\nTake a walk.\\nTalk to a friend.\\nJournal.\\nColor in an adult coloring book.\\nPlay with your pet.\\nSoak in a bathtub.\\nSmell essential oils.\\n2-9. Practice explosive lifts to build strength.\\n\\\"Exploding\\\" upward while lifting trains your muscles for quick, explosive strength. However, this increases the risk of injury if you do not use the correct technique. If you want to add these to your squats or other range of motion exercises, practice first with a lighter weight and a low-intensity set up:\\nWork up to the explosive part of the move gradually by starting with a smaller range of motion, and increase it with time and practice.\\nMove slowly on the eccentric (the lowering phase). This is the part of motion which causes the most tearing, so don't try to \\\"explode\\\" downward.\\n\\\"Load the muscle\\\" at the low point of the exercise. This means holding the muscle contraction before beginning the movement.\\nExplode upward quickly, but avoid full extension at the peak range of motion. For example, knees should stay slightly bent for leg exercises, and elbows slightly bent for upper body exercises.\\n3. Eating a Healthy Diet\\n3-1. Increase your calorie consumption by 10%.\\nKeep a log of the number of calories you eat, and use the average of those numbers to estimate your daily caloric needs. Then, multiply that number by 1.1. Make sure your calories are coming from a variety of healthy, minimally processed foods to provide quality nutrients for muscle-building.\\n3-2. Get enough protein to support muscle growth.\\nAim for about 0.8 grams to 1 grams of protein per pound of bodyweight (1.6g to 2g per kg). For example, if you weigh 180 lb, take in 144-180 g of protein every day. If you're overweight, use your lean body mass as your bodyweight instead of your current weight.\\nOne ounce (28 grams) of cooked meat contains roughly 7 grams of protein. You could meet a 120-gram daily goal with three 6-oz. steaks, assuming no other protein sources.\\nIf you're having difficulty meeting these protein levels, you can always use protein shakes to make up the difference.\\n3-3. Drink at least 8 cups (1.9 L) of water each day.\\nThe body needs a sufficient amount of water to build muscle at an optimal rate. Aim to drink at least 8 cups (1.9 L), but you'll likely need more to build healthy muscle. Here's a great little formula to help make sure you are getting enough:\\nImperial units: Bodyweight in lbs X 0.6 = water intake in ounces.\\nThe same formula in metric units: Bodyweight in kg x 40 = water intake in milliliters.\\nThis includes all water from food and drink, not just glasses of water.\\nIf you are over 30, you can lower these numbers to lbs x 0.46 to 0.54, or kg x 30 to 35.\\n3-4. Eat regular meals at the same time each day.\\nRather than having 2-3 large meals during the day, change your eating habits so that you are eating 5-7 smaller meals during the day.\\nTo help keep your protein intake high, you may want to make 1 of your meals a protein shake. To make a basic shake, blend 8 ounces (230 g) skimmed milk, 1 banana, 1 tablespoon (15 ml) peanut butter, and 2 scoops of protein powder.\\n3-5. Eat healthy fats.\\nNot only does it make food taste good, fat is also good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon—should be limited to about 20g or less. However, increase the amount of healthy fats that you eat, such as monounsaturated fats and polyunsaturated fats.\\nA good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by 0.008 for maximum saturated fats and by 0.03 for the \\\"good fats.\\\" For example, for a 2,500-calorie diet, you would limit saturated fats to 20g or less and up to 75g of mono- and polyunsaturated fats.\\nFat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and promotes healthy skin. Fats are also important for the synthesis of hormones, so maintaining an adequate intake of them will speed up muscle-building and recovery.\\nMonounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.\\nPolyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil.\\nOmega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.\\n3-6. Take a multivitamin, if your doctor recommends it.\\nIn addition to a well-balanced diet, include a multivitamin supplement in your diet. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.\\nAlternatively, you can also consider taking specific supplements, such as glutamine, instead of a general multivitamin.\\nAlways check with your doctor before taking any vitamins or supplements.\\nTips\\nRest is just as important as lifting, so take a minute breather between sets.\\nAs you gain muscle, your metabolism will regulate itself like a thermostat in an effort to sustain some sort of equilibrium in body weight. You may have to raise your calories a second time to maintain the weight gains.\\nYour ability to build muscle can be influenced by genetics and gender. Some people are genetically predisposed to build muscle easily. Other people may need to experiment with different eating habits and training routines to find what works for them.\\nWarnings\\nDon't be intimidated or make assumptions when you see someone using a different amount of weight than you. They may be on a program in which they are doing fewer reps with more weight, or vice versa. Building muscle has nothing to do with how much someone else is lifting; it has to do with how much you're challenging yourself.\\nYou need not visit a gym to build muscles. You can even build muscles naturally by controlling your diet and through strength exercise.\\nIf you are a beginner, start with lighter weights. Trying to lift heavier weights than you can handle can lead to injury.\\n\", \"简要回答\": \"Building muscle can boost your confidence, but it takes time and consistency. Fortunately, you can see results if you work hard and stick with it. The key to building muscle is exercising regularly and maintaining a healthy diet. You can build muscles while working out at home or in a gym using the same types of exercises.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Working Your Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do pull ups\", \"描述\": \"Grip a horizontal bar that is comfortably taller than you. Place your hands shoulder-width apart. Then, lift your legs back so that you are hanging from the bar. Pull yourself up, lifting your chin up to the bar using only your arms. Then, lower yourself down to your starting position.\\nYou can use either an overhanded or underhanded grip.\\nDo 3 sets of 10 pull ups.\\nThis exercise will work your lats, traps, and rhomboids.\"}, {\"编号\": 2, \"标题\": \"Perform bent over rows\", \"描述\": \"Stand with your feet shoulder-width apart, about 6 to 10 inches (15–25 cm) behind a barbell or 2 dumbbells. Bend slightly at your knees but keep your shins vertical. Bend forward at the waist with your spine and head straight. Lift the weight with an overhand grip up to your lower chest or upper abdomen. Lower slowly until your arms are nearly extended, without touching the ground.\\nDo 3 sets of 10 reps.\"}, {\"编号\": 3, \"标题\": \"Do bench presses to build your chest and pecs.\", \"描述\": \"Start with a weight that you can lift comfortably. If you are a beginner, try lifting the bar along with 5 to 10 pounds (2.3 to 4.5 kg) on each side. Position your arms at shoulder-width apart, then grab onto the bar. Slowly lower the bar until it's at nipple level, then push up until your arms are fully extended upwards.\\nDo 3 sets of 8–10 repetitions. If you can, add additional weight each set.\\nOnce you have a few months of practice, slowly increase the weight and go down to 6–8 reps per set. Try to reach muscle failure at the end of the third set.\"}, {\"编号\": 4, \"标题\": \"Do push-ups to work your upper body.\", \"描述\": \"Get into a plank position with your arms positioned shoulder-width apart. Then, lower yourself down slowly until your chin reaches the floor. Slowly push yourself up to a starting position.\\nDo 3 sets of 10 push ups.\\nThe closer your hands are to one another, the more you'll work your triceps.\\nPush-ups are an exercise you can do anywhere.\"}, {\"编号\": 5, \"标题\": \"Do deadlifts\", \"描述\": \"Place a heavy barbell or 2 dumbbells on the ground in front of you. Keeping your back straight and your core engaged, slowly bend at your knees. Grasp the weight, then rise from the ground, keeping the weight close to your body. Then, slowly lower the weight back down to the floor.\\nDo 3 sets of 10 reps.\\nChoose a weight that feels very heavy for you.\\nKeep all of your muscles engaged as you do your deadlifts. Use your lower body to help you lift the weights.\"}, {\"编号\": 6, \"标题\": \"Do squats\", \"描述\": \"Add weights to a barbell, then put it on a rack so that it's a little lower than shoulder height. Duck under the bar and stand up so that the bar rests comfortably just below your neck. Keep your knees slightly bent and your legs slightly wider than shoulder width. Lift the bar up off the rack and move backwards 1 step so that the weight rests on your back. Then, slowly lower yourself down into a squat. Exhale deeply and use your legs and hips to lift out of the squat.\\nDo 3 sets of 8 squats.\\nThe weight should be heavy enough that doing a squat is difficult, but not impossible. If you're a beginner, this may mean using a bar without any weight to start with.\\nAs you do your squats, keep your chest, knees, and feet aligned vertically with your hips back.\\nA 90-degree bend at the knees is the safest option, and make sure your knee doesn't go past your toes.\"}, {\"编号\": 7, \"标题\": \"Do Bulgarian squats with a dumbbell to work your legs.\", \"描述\": \"Hold a dumbbell in front of your chest using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using your left leg, so that the right knee almost hits the floor. Slowly rise back to your starting position. Repeat on the other side.\\nDo 3 sets of 8 reps.\\nBulgarian squats are also called single leg squats.\"}, {\"编号\": 8, \"标题\": \"Do individual bicep curls\", \"描述\": \"Sit down on a bench and pick up a dumbbell. Hold your hand in between your thighs. With your elbow resting on your thigh, lift the dumbbell all the way to your upper chest by curling your arm upward. Switch to the opposite hand and repeat.\\nDo 3 sets of 8 reps.\"}, {\"编号\": 9, \"标题\": \"Target your triceps with dips.\", \"描述\": \"Place your hands shoulder-width apart on a bench, with your body and feet stretched out in front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Use your arms to lift yourself back to your starting position.\\nDo 3 sets of 8 reps.\\nIf this isn't a high-intensity set for you, increase the resistance by lifting 1 foot off the floor.\\nDips are probably the most effective way to work your triceps, which is the muscle beneath your biceps. You'll need to have strong triceps to bench-press large amounts of weight.\"}, {\"编号\": 10, \"标题\": \"Do skull crushers to work your arms.\", \"描述\": \"Lay down flat on a bench with a bar resting on the rack. Lift the bar over you, then bend your elbows so that the bar is close to your forehead. Slowly push the bar up until your arms are fully extended. Then, bring the weight back down. Keep your elbows close together as you lift and lower the bar.\\nRepeat for 3 sets of 8 reps.\"}, {\"编号\": 11, \"标题\": \"Do an overhead press to build your shoulders.\", \"描述\": \"Hold a barbell or 2 dumbbells at chest or shoulder height, with your palms facing forward. Lift the weight above your head until your arms are fully extended. Keep your elbow slightly bent to prevent hyperextension. Then, slowly lower the weights back to the starting position.\\nDo 3 sets of 8 reps.\"}, {\"编号\": 12, \"标题\": \"Do crunches\", \"描述\": \"Lie down on a mat and position both arms behind your head without locking your hands. Bend your knees so that your feet are flat on the ground. Push the small of your back into the ground and slowly roll your shoulders off the ground slightly. Then, slowly return to the floor.\\nRepeat for 3 sets of 20 reps.\\nKeep your movements slow and steady.\"}, {\"编号\": 13, \"标题\": \"Do planks to work your abs and core.\", \"描述\": \"Lie face-down on the floor. Place your hands under your shoulders. Then, lift yourself up so that your body is still parallel to the floor. Keep your body straight and hold your position for as long as possible.\\nTry to hold your plank for 2 minutes. If you can't, rest for 1-2 minutes, then do a plank again. Do as many planks as it takes to reach 2 minutes.\\nIf you can't support yourself on your arms, you can modify this exercise by resting on your forearms instead.\"}]}, {\"编号\": 2, \"标题\": \"Establishing Your Exercise Routine\", \"步骤\": [{\"编号\": 1, \"标题\": \"Build an exercise routine.\", \"描述\": \"Write out a workout plan for yourself so that you know what days you will work each muscle group. You can choose to work them all on the same day, or you can work them on different days. Be sure to rest your muscle groups 24-48 hours between workouts.\\nFor instance, if you workout your arms on Monday, don't work them again until Wednesday or Thursday.\\nIf you're not sure where to begin, find a solid workout program online and try it out for a while. Don't immediately jump from one program to the next or you may prevent yourself from making steady progress.\\nDo 5 reps for muscle strength. 6-12 reps for muscle strength and increase in muscle size. Above 12 reps for muscle endurance. Do 3-5 sets for increase in muscle size.\"}, {\"编号\": 2, \"标题\": \"Schedule your workouts.\", \"描述\": \"To avoid over-training, set up a schedule that works for you and your goals. Organize your routine so that you can work two muscle groups simultaneously and save time (supersetting). Examples could be a chest and back day, bicep and tricep day, or a chest and bicep day.\\nHere is an example of a split routine that gives you plenty of time to break down your muscles, and plenty of time off to let them recover:\\nDay 1: Chest and biceps, followed by cardio\\nDay 2: Back and triceps\\nDay 3: Rest and cardio\\nDay 4: Legs and abs\\nDay 5: Shoulders, followed by cardio\\nDay 6: Rest\\nDay 7: Rest\\n\\nAnother routine you can try is an upper/lower split. Here's a schedule you can use:\\nDay 1: Upper-body workout, followed by cardio\\nDay 2: Lower-body workout\\nDay 3: Rest and cardio\\nDay 4: Upper-body workout\\nDay 5: Lower-body workout\\nDay 6: Rest and cardio\\nDay 7: Rest\"}, {\"编号\": 3, \"标题\": \"Warm up with cardio exercise before you lift weights.\", \"描述\": \"Before you begin any exercise routine, start with a low-intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries. Do 5-10 minutes of light cardio before you start lifting weights.\\nFor instance, walk, run, or jog in place.\\nDon't warm up with stretches unless you've already done at least 5 minutes of cardio. You should never stretch cold muscles, which can lead to injury.\"}, {\"编号\": 4, \"标题\": \"Work out harder for a shorter length of time to build muscle.\", \"描述\": \"Training with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 sets per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.\\nCap your workout time at 60 minutes a day. Any longer and you'll be too fatigued to perform any more quality sets.\"}, {\"编号\": 5, \"标题\": \"Work your whole body over the week.\", \"描述\": \"You'll see the maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more strength you'll gain and the more balanced your muscle development will be. You can work your whole body at 1 time or target different muscle groups on different days.\\nGive all muscle groups equal attention, such as five sets of rows after five sets of bench presses. This will encourage balanced training, growth, and flexibility.\\nCompound exercises such as squats, deadlifts, presses, rows, and pull-ups use a lot of different muscles. They're great for a full-body workout.\\nDon't rush. Advanced lifters often base their routines around a technique called explosive repetition. In other words, they lift a tremendous amount of weight in a short (explosive) amount of time. There are significant benefits to this method, but the risk of injury in novice athletes is high. It is recommended solely for more advanced athletes.\"}, {\"编号\": 6, \"标题\": \"Include cardio training.\", \"描述\": \"The standard recommendation is 150 minutes of moderate cardio each week, or 75 minutes of vigorous cardio, or an equivalent combination of the two. A good place to start would be doing 30-60 minutes of cardiovascular activity every other day or 3 times a week. Examples of cardio include running, biking, swimming, and any sport that involves constant movement.\\nGood cardiovascular health improves blood flow, a requirement for muscle growth. Doing cardio also improves your cardiovascular fitness, which allows you to use your muscle gains for various sports and activities.\\nCardio burns calories quickly, so overdoing it can limit the energy available to build your muscles. If you increase the amount of cardio exercise you do, be sure to increase your calorie intake as well.\"}, {\"编号\": 7, \"标题\": \"Get your rest.\", \"描述\": \"Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 8 hours of quality sleep a night. Additionally, don't overdo your training regimen. You can reach a point known as \\\"over-training,\\\" in which you'll lose the ability to \\\"pump\\\" your muscles, which can lead to muscle wasting. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:\\nChronic fatigue\\nStrength loss\\nLoss of appetite\\nInsomnia\\nDepression\\nLowered sex drive\\nChronic soreness\\nProne to injury\"}, {\"编号\": 8, \"标题\": \"Lower your stress levels.\", \"描述\": \"Whether your stress comes from your job, home, or just the way you're wired, do what you can to reduce or eliminate it. It's not just good for you in general, but stress also increases the production of the hormone cortisol, which encourages your body to store fat and burn muscle tissue. Here are some ways to reduce stress:\\nTake a walk.\\nTalk to a friend.\\nJournal.\\nColor in an adult coloring book.\\nPlay with your pet.\\nSoak in a bathtub.\\nSmell essential oils.\"}, {\"编号\": 9, \"标题\": \"Practice explosive lifts to build strength.\", \"描述\": \"\\\"Exploding\\\" upward while lifting trains your muscles for quick, explosive strength. However, this increases the risk of injury if you do not use the correct technique. If you want to add these to your squats or other range of motion exercises, practice first with a lighter weight and a low-intensity set up:\\nWork up to the explosive part of the move gradually by starting with a smaller range of motion, and increase it with time and practice.\\nMove slowly on the eccentric (the lowering phase). This is the part of motion which causes the most tearing, so don't try to \\\"explode\\\" downward.\\n\\\"Load the muscle\\\" at the low point of the exercise. This means holding the muscle contraction before beginning the movement.\\nExplode upward quickly, but avoid full extension at the peak range of motion. For example, knees should stay slightly bent for leg exercises, and elbows slightly bent for upper body exercises.\"}]}, {\"编号\": 3, \"标题\": \"Eating a Healthy Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Increase your calorie consumption by 10%.\", \"描述\": \"Keep a log of the number of calories you eat, and use the average of those numbers to estimate your daily caloric needs. Then, multiply that number by 1.1. Make sure your calories are coming from a variety of healthy, minimally processed foods to provide quality nutrients for muscle-building.\"}, {\"编号\": 2, \"标题\": \"Get enough protein to support muscle growth.\", \"描述\": \"Aim for about 0.8 grams to 1 grams of protein per pound of bodyweight (1.6g to 2g per kg). For example, if you weigh 180 lb, take in 144-180 g of protein every day. If you're overweight, use your lean body mass as your bodyweight instead of your current weight.\\nOne ounce (28 grams) of cooked meat contains roughly 7 grams of protein. You could meet a 120-gram daily goal with three 6-oz. steaks, assuming no other protein sources.\\nIf you're having difficulty meeting these protein levels, you can always use protein shakes to make up the difference.\"}, {\"编号\": 3, \"标题\": \"Drink at least 8 cups (1.9 L) of water each day.\", \"描述\": \"The body needs a sufficient amount of water to build muscle at an optimal rate. Aim to drink at least 8 cups (1.9 L), but you'll likely need more to build healthy muscle. Here's a great little formula to help make sure you are getting enough:\\nImperial units: Bodyweight in lbs X 0.6 = water intake in ounces.\\nThe same formula in metric units: Bodyweight in kg x 40 = water intake in milliliters.\\nThis includes all water from food and drink, not just glasses of water.\\nIf you are over 30, you can lower these numbers to lbs x 0.46 to 0.54, or kg x 30 to 35.\"}, {\"编号\": 4, \"标题\": \"Eat regular meals at the same time each day.\", \"描述\": \"Rather than having 2-3 large meals during the day, change your eating habits so that you are eating 5-7 smaller meals during the day.\\nTo help keep your protein intake high, you may want to make 1 of your meals a protein shake. To make a basic shake, blend 8 ounces (230 g) skimmed milk, 1 banana, 1 tablespoon (15 ml) peanut butter, and 2 scoops of protein powder.\"}, {\"编号\": 5, \"标题\": \"Eat healthy fats.\", \"描述\": \"Not only does it make food taste good, fat is also good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon—should be limited to about 20g or less. However, increase the amount of healthy fats that you eat, such as monounsaturated fats and polyunsaturated fats.\\nA good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by 0.008 for maximum saturated fats and by 0.03 for the \\\"good fats.\\\" For example, for a 2,500-calorie diet, you would limit saturated fats to 20g or less and up to 75g of mono- and polyunsaturated fats.\\nFat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and promotes healthy skin. Fats are also important for the synthesis of hormones, so maintaining an adequate intake of them will speed up muscle-building and recovery.\\nMonounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.\\nPolyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil.\\nOmega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.\"}, {\"编号\": 6, \"标题\": \"Take a multivitamin, if your doctor recommends it.\", \"描述\": \"In addition to a well-balanced diet, include a multivitamin supplement in your diet. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.\\nAlternatively, you can also consider taking specific supplements, such as glutamine, instead of a general multivitamin.\\nAlways check with your doctor before taking any vitamins or supplements.\"}], \"小提示\": [\"Rest is just as important as lifting, so take a minute breather between sets.\\n\", \"As you gain muscle, your metabolism will regulate itself like a thermostat in an effort to sustain some sort of equilibrium in body weight. You may have to raise your calories a second time to maintain the weight gains.\\n\", \"Your ability to build muscle can be influenced by genetics and gender. Some people are genetically predisposed to build muscle easily. Other people may need to experiment with different eating habits and training routines to find what works for them.\\n\"], \"注意事项\": [\"Don't be intimidated or make assumptions when you see someone using a different amount of weight than you. They may be on a program in which they are doing fewer reps with more weight, or vice versa. Building muscle has nothing to do with how much someone else is lifting; it has to do with how much you're challenging yourself.\\n\", \"You need not visit a gym to build muscles. You can even build muscles naturally by controlling your diet and through strength exercise.\\n\", \"If you are a beginner, start with lighter weights. Trying to lift heavier weights than you can handle can lead to injury.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,134 |
How to Build Muscle (for Kids)
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1. Building Muscles Safely
1-1. Go outside and play.
Running, biking, swimming, playing sports, and walking around the woods all build muscles naturally, and this is often the safest, most fun way for kids to build muscles. Grab a group of friends and play a game of basketball, start a scavenger hunt, jump in the pool, and wrestle in the backyard – just like many adults “cross-train” to build muscle with different activities, kids can secretly build muscles while playing.
1-2. Warm-up before exercising.
Just because kids are flexible and full of energy doesn’t mean they can skip the warm-up. Do 5-10 minutes of light aerobic activity, like walking, jogging, or jumping rope, before working out to get your muscles loose and your blood flowing.
1-3. Use the weight of your body to build muscle anywhere.
Kids should not just take an adult’s workout plan and scale it down. Not only can this be dangerous, kids have an energy level and natural flexibility that allows them to do a variety of exercises without needed weights. Perhaps more importantly, these exercises are easily turned into games or small competitions, making them much more fun to get through then a trip to the gym.
Traverse monkey bars to do modified "pull-ups," or offer to push your friends on the swings to build arm muscle.
Hops, skips, and lunges all use your body weight to train your leg muscles.
Climbing, whether at a rock wall on the playground, is a great workout for your arm and leg muscles.
1-4. Do push-ups.
One of the best exercises for upper body muscles is still one of the simplest. Lie on the ground with your hands and toes touching the floor. Push your entire body up with both hands until your elbows are barely bent, then lower yourself slowly down towards the ground. When you are about 6 inches from the floor, push up again and repeat. Try to get 10 in a row, then rest for 1-2 minutes and try again.
Keep your butt down, even with your shoulders.
Keep your back straight.
Your hands should be shoulder-width apart. However, the further apart they get the more you work out your chest muscles. The closer together your hands are the more you’ll work your arm muscles.
1-5. Do sit-ups with a ball and a friend.
Sit across your friend with your knees bent and your toes facing each other. One of you should have a ball in your hands. At the same time, bend up from your stomach so that you are looking each other in the eyes and pass the ball. Only your feet and butt should still be touching the ground. Keep doing sit-ups and passing the ball until one of you is too tired to continue.
Keep your feet on the ground the entire time, and try to keep your shoulders lined up with your partner's.
Focus on using the muscles around your stomach, your abs, to pull you up each time.
1-6. Organize “crazy races” to build different muscles.
There are tons of fun variations to a normal race that activate certain muscles and encourage kids to exercise without knowing it. Try making a relay race that switches between the following exercises to encourage great upper body strength.
: With your hands and feet on the ground, stick your butt high in the air and run forward on all fours. You’ll be surprised how quickly you get tired – many football and rugby teams still do this for strength conditioning.
: Sit on the floor with your knees bent and your feet and hands on the ground. Lift your butt and walk forward, backward, or side to side to exercise your arms, abs, and thighs.
: Jump forward with both feet. When you land, get down and do one push-up. Then get up quickly and leap forward again.
: While they look slow, these are great hip and leg building exercises. Take the biggest step forward you can with your right foot, then lower your left knee and your butt slowly towards the ground. Stand up and repeat with your left leg.
1-7. Spell out your alphabet with your legs.
This helps to work your core and leg muscles. This exercise isn’t for the faint of heart, but it is a fun way to work some thinking and competition into your exercises. Lay on your back. Lift both legs together and point your toes down so that they form a long, straight pencil. From here, spell out the alphabet with your legs. How far can you get?
It is often easiest to keep your hands underneath your butt for balance.
Make a “Work-out Spelling Bee” by challenging friends to spell words with your legs. Not only does spelling count, but you have to get through the word as well.
1-8. Use resistance bands for “light” weight training.
Resistance bands are a long, stretchy, exercise tools that allow you to safely simulate weightlifting. Imagine them as large rubber bands—as you pull on them, they resist you and want to snap back together, making them harder and harder to pull on. Some exercises to try include:
Stand on one end of the band with your right foot and hold the other in your right hand. Keep your elbow in the same place and pull the band up towards your chest with your hand. Do ten, then switch hands.
Hold an end of the band in each hand. Stand on the center of the band with both feet, legs shoulder-width apart. With your arms wide apart (like you were surrendering), push the ends of the band up to the sky. Keep your knees slightly bent.
Hold an end of the band in your right hand and step on the other end with your left foot. Keeping your back straight, twist at the hips towards you left foot as if you were trying to touch your toes with your right hand. Twist back out and pull the band high up to the right side of your body. Think of doing a classic “disco dance,” or pulling the cord to start a lawnmower.
1-9. Stretch when you are done.
Cooling down helps you muscles relax, making them more effective the next time you need them. Do some light stretching when you are finished to feel great the next day.
Make sure you take time to rest. Your body needs time recover after a workout, so don’t exercise the same muscles two days in a row.
1-10. Know that you should not lift weights until after puberty.
Trying to lift difficult weights and “get huge” is not only impossible for young kids, it is unhealthy. Your muscles, tendons (which attach muscles to bones) and ligaments (which attach bones to other bones) are not fully developed, and could tear under the stress. Be patient and wait on weights until you are a teenager.
Small weights, ranging from 1-5lbs, can be safely substituted for resistance bands in younger children.
Body weight exercises are much better for younger kids. You can still build muscle without injuring yourself.
2. Beginning Weightlifting
2-1. Start lifting after you’ve hit puberty to build muscle.
Teenagers can start to build muscle in the gym after puberty. In fact, teenagers may be able to build muscle faster than adults. The hormones that cause a teenager to grow rapidly in puberty increase your metabolism and increase muscle growth. Most children can start lifting weights at age 12-14, but the signs that someone is going through puberty include:
Beginning body odor
Acne
Beginning to grow body hair (males)
Shoulders widening, chest growing (males)
Begin to develop breasts (females)
2-2. Focus on light weights with lots of reps, not lifting a ton of weights a few times.
The safest, most effective way for teens to gain muscles is to have proper form and safe lifting habits. As you first start out, you might be able to bench press a lot of weights once or twice, but your form will suffer as you try to force the weight up. Try to do 8-12 reps of something with a weight that challenges you but feels comfortable.
A “rep” is when you do an exercise once. Aim for 8-12 reps
A “set” is a collection of reps. After one set, rest for 1-2 minutes before continuing. Aim for 3-5 sets of each exercise.
2-3. Build a program around the basics.
While every magazine rack in the country touts “the best new workouts to gain muscle,” the classic exercises are still some of the best. Most of these are “compound lifts,” meaning they work out multiple muscles at once for quick results. Start your lifting program by learning the following exercises before moving on to more complex, sport-specific lifts:
Bench Press
Shoulder Press
Squats
Deadlifts
Rows
2-4. Aim to work out 3-5 days a week for no more than an hour each day.
Remember, your body is still growing and will react negatively to working out too often. Don’t push yourself thinking you will get better results – you may only hurt yourself and set your training back. Shorter sessions done frequently will help maintain proper form and keep your muscles healthy.
Work out on non-consecutive days so that you get a rest in between each session.
Hour-long workouts allow you to focus on your technique without getting too tired to pay attention to form.
2-5. Make sure your technique is perfect.
This is the best thing you can do to grow muscle quickly and safely. Do not try to teach yourself how to lift, you need a coach, parent, or personal trainer to spot your mistakes and show you how to fix them. Some things to focus on include:
Keep your back straight. Your lower back should never bend while lifting weights. To avoid it, focus on keeping your chest puffed slightly up and your shoulder blades back.
Never fully extend your joints. Instead, push the lift until your joint is just slightly bent before returning to rest position.
If you feel pain, stop. "No pain, no gain" is a myth -- while an exercise should be difficult, sharp pain in your muscles or joints means you are doing something incorrectly.
2-6. Eat and drink water within 30 minutes of exercising to fuel muscle growth.
Your muscles need protein and energy to grow strong, so make sure you get the calories you need to build muscle. While you don’t need to overload on protein, try to get some in your system shortly after a workout. Make sure you drink 2-3 glasses of water after working out to re-hydrate as well. Good foods for muscular gain after a workout include the following:
Turkey or chicken sandwich
Trail mix
Peanut butter and jelly
Protein, granola, or fruit & nut bars.
2-7. Know that supplements are not a substitute for good nutrition.
Supplements claiming that they can “build muscle fast” or help you lose weight in weeks are generally not safe, especially for teenagers with developing bodies. You should focus on eating a healthy, balanced diet and refrain from “quick fixes” that may or may not work.
A good, balanced diet mixes in protein (chicken, fish, eggs), complex carbs (oatmeal, sweet potatoes, beans, whole wheat) and fruits and vegetables every day. A good diet will fuel your body and help you make the most of your workouts.
Never use steroids to supplement your workout, as these "methods" of gaining muscle can create health problems for years to come.
2-8. See a doctor before starting any exercise program.
Ask your doctor about starting an exercise program at your yearly check-up. Make sure there are no medical concerns you should know about and talk to them about developing a safe exercise program for your body. While you may feel ready to pump some iron, your doctor will have specific advice to help you get the most out of your exercises.
3. Understanding Kids’ Muscles
3-1. Remember that kids are not likely to grow muscles before puberty.
The hormones needed to grow big, bulky muscles come with puberty, so do not push a child to lift weights or start training plans when they cannot even reap the rewards. Kids will start to build muscle naturally as teenagers, but kids should be focused less on growing muscles and more on being healthy.
3-2. Focus your energy on strength training, not weightlifting.
Weightlifting, body building, and power lifting can all be very dangerous to a child’s still-developing muscles. Strength training, however, is focused on proper technique and safety instead of lifting the biggest piece of metal you can. Weightlifting as a child can damage a kid’s growth plates, which are pieces of cartilage still turning into bone, injuring a child for life.
Make a distinction between increasing muscle strength and “bulking up.” Talk to them about the benefits of having lean muscles such as a healthy weight, improved performance in sports, and higher self-esteem. Let them know that it is impossible to "bulk up" a lot of muscle before puberty.
3-3. Know that a child can start strength training around age 7 or 8.
If a child can follow directions well and expresses interest in getting stronger, you can safely begin a light workout plan as early as 7 years old.
If a child is ready to play organized sports, they are generally ready to start a strength program.
3-4. Focus your energy on strength training, not weightlifting.
Weightlifting, body building, and power lifting can all be very dangerous to a child’s still-developing muscles. Strength training, however, is focused on proper technique and safety instead of lifting the biggest piece of metal you can. Weightlifting as a child can damage a kid’s growth plates, which are pieces of cartilage still turning into bone, injuring a child for life.
Make a distinction between increasing muscle strength and “bulking up” with your child by talking to them about the benefits of having lean, strong muscles, such as a healthy weight, improved performance in sports, and higher self-esteem.</ref>
3-5. Prioritize proper technique over big muscles.
Since most children cannot actually build muscle, you should work on the proper exercise techniques to prevent injury, learn good mechanics, and set a good foundation for later workouts. Some things to look out for include:
Keeping your back (spine) aligned. Your lower back should never bend forward or backward to make a stretch easier. Focus on keeping your chest up and shoulder blades back so your back is flat.
Never “hyperextend” a joint. Hyperextension is when you bend a joint slightly the opposite direction as it is supposed to, like straightening your knees so much that your legs curve backward.
Work on healthy running form. Good runners keep their backs straight, land in the middle of their feet (not on their heels) and take medium sized, quick strides instead of long steps.
3-6. Supervise a child as they learn strength training.
Kids are trying to learn complex motions at the same time as they build muscles, and this is difficult when they are first starting out. You need to watch kids and help them fix posture, avoid injuries, and work out effectively to avoid injuries.
Tips
Being active, going outside, and playing sports are the best ways to build muscles every day.
When you are lifting weights, make sure you keep your body posture in a good position to avoid back pain.
Don't eat too much junk food, because it's not healthy, and it builds fat.
Warnings
Never rush into a workout plan if your body is not ready for it. You often end up doing more harm to your body than good.
|
{
"create_time": "20230517 10:59:05",
"回答明细": "{\"回答\": \"1. Building Muscles Safely\\n1-1. Go outside and play.\\nRunning, biking, swimming, playing sports, and walking around the woods all build muscles naturally, and this is often the safest, most fun way for kids to build muscles. Grab a group of friends and play a game of basketball, start a scavenger hunt, jump in the pool, and wrestle in the backyard – just like many adults “cross-train” to build muscle with different activities, kids can secretly build muscles while playing.\\n1-2. Warm-up before exercising.\\nJust because kids are flexible and full of energy doesn’t mean they can skip the warm-up. Do 5-10 minutes of light aerobic activity, like walking, jogging, or jumping rope, before working out to get your muscles loose and your blood flowing.\\n1-3. Use the weight of your body to build muscle anywhere.\\nKids should not just take an adult’s workout plan and scale it down. Not only can this be dangerous, kids have an energy level and natural flexibility that allows them to do a variety of exercises without needed weights. Perhaps more importantly, these exercises are easily turned into games or small competitions, making them much more fun to get through then a trip to the gym.\\nTraverse monkey bars to do modified \\\"pull-ups,\\\" or offer to push your friends on the swings to build arm muscle.\\nHops, skips, and lunges all use your body weight to train your leg muscles.\\nClimbing, whether at a rock wall on the playground, is a great workout for your arm and leg muscles.\\n1-4. Do push-ups.\\nOne of the best exercises for upper body muscles is still one of the simplest. Lie on the ground with your hands and toes touching the floor. Push your entire body up with both hands until your elbows are barely bent, then lower yourself slowly down towards the ground. When you are about 6 inches from the floor, push up again and repeat. Try to get 10 in a row, then rest for 1-2 minutes and try again.\\nKeep your butt down, even with your shoulders.\\nKeep your back straight.\\nYour hands should be shoulder-width apart. However, the further apart they get the more you work out your chest muscles. The closer together your hands are the more you’ll work your arm muscles.\\n1-5. Do sit-ups with a ball and a friend.\\nSit across your friend with your knees bent and your toes facing each other. One of you should have a ball in your hands. At the same time, bend up from your stomach so that you are looking each other in the eyes and pass the ball. Only your feet and butt should still be touching the ground. Keep doing sit-ups and passing the ball until one of you is too tired to continue.\\nKeep your feet on the ground the entire time, and try to keep your shoulders lined up with your partner's.\\nFocus on using the muscles around your stomach, your abs, to pull you up each time.\\n1-6. Organize “crazy races” to build different muscles.\\nThere are tons of fun variations to a normal race that activate certain muscles and encourage kids to exercise without knowing it. Try making a relay race that switches between the following exercises to encourage great upper body strength.\\n\\n: With your hands and feet on the ground, stick your butt high in the air and run forward on all fours. You’ll be surprised how quickly you get tired – many football and rugby teams still do this for strength conditioning.\\n\\n: Sit on the floor with your knees bent and your feet and hands on the ground. Lift your butt and walk forward, backward, or side to side to exercise your arms, abs, and thighs.\\n: Jump forward with both feet. When you land, get down and do one push-up. Then get up quickly and leap forward again.\\n: While they look slow, these are great hip and leg building exercises. Take the biggest step forward you can with your right foot, then lower your left knee and your butt slowly towards the ground. Stand up and repeat with your left leg.\\n1-7. Spell out your alphabet with your legs.\\nThis helps to work your core and leg muscles. This exercise isn’t for the faint of heart, but it is a fun way to work some thinking and competition into your exercises. Lay on your back. Lift both legs together and point your toes down so that they form a long, straight pencil. From here, spell out the alphabet with your legs. How far can you get?\\nIt is often easiest to keep your hands underneath your butt for balance.\\nMake a “Work-out Spelling Bee” by challenging friends to spell words with your legs. Not only does spelling count, but you have to get through the word as well.\\n1-8. Use resistance bands for “light” weight training.\\nResistance bands are a long, stretchy, exercise tools that allow you to safely simulate weightlifting. Imagine them as large rubber bands—as you pull on them, they resist you and want to snap back together, making them harder and harder to pull on. Some exercises to try include:\\nStand on one end of the band with your right foot and hold the other in your right hand. Keep your elbow in the same place and pull the band up towards your chest with your hand. Do ten, then switch hands.\\nHold an end of the band in each hand. Stand on the center of the band with both feet, legs shoulder-width apart. With your arms wide apart (like you were surrendering), push the ends of the band up to the sky. Keep your knees slightly bent.\\nHold an end of the band in your right hand and step on the other end with your left foot. Keeping your back straight, twist at the hips towards you left foot as if you were trying to touch your toes with your right hand. Twist back out and pull the band high up to the right side of your body. Think of doing a classic “disco dance,” or pulling the cord to start a lawnmower.\\n1-9. Stretch when you are done.\\nCooling down helps you muscles relax, making them more effective the next time you need them. Do some light stretching when you are finished to feel great the next day.\\nMake sure you take time to rest. Your body needs time recover after a workout, so don’t exercise the same muscles two days in a row.\\n1-10. Know that you should not lift weights until after puberty.\\nTrying to lift difficult weights and “get huge” is not only impossible for young kids, it is unhealthy. Your muscles, tendons (which attach muscles to bones) and ligaments (which attach bones to other bones) are not fully developed, and could tear under the stress. Be patient and wait on weights until you are a teenager.\\nSmall weights, ranging from 1-5lbs, can be safely substituted for resistance bands in younger children.\\nBody weight exercises are much better for younger kids. You can still build muscle without injuring yourself.\\n2. Beginning Weightlifting\\n2-1. Start lifting after you’ve hit puberty to build muscle.\\nTeenagers can start to build muscle in the gym after puberty. In fact, teenagers may be able to build muscle faster than adults. The hormones that cause a teenager to grow rapidly in puberty increase your metabolism and increase muscle growth. Most children can start lifting weights at age 12-14, but the signs that someone is going through puberty include:\\nBeginning body odor\\nAcne\\nBeginning to grow body hair (males)\\nShoulders widening, chest growing (males)\\nBegin to develop breasts (females)\\n2-2. Focus on light weights with lots of reps, not lifting a ton of weights a few times.\\nThe safest, most effective way for teens to gain muscles is to have proper form and safe lifting habits. As you first start out, you might be able to bench press a lot of weights once or twice, but your form will suffer as you try to force the weight up. Try to do 8-12 reps of something with a weight that challenges you but feels comfortable.\\nA “rep” is when you do an exercise once. Aim for 8-12 reps\\nA “set” is a collection of reps. After one set, rest for 1-2 minutes before continuing. Aim for 3-5 sets of each exercise.\\n2-3. Build a program around the basics.\\nWhile every magazine rack in the country touts “the best new workouts to gain muscle,” the classic exercises are still some of the best. Most of these are “compound lifts,” meaning they work out multiple muscles at once for quick results. Start your lifting program by learning the following exercises before moving on to more complex, sport-specific lifts:\\nBench Press\\nShoulder Press\\nSquats\\nDeadlifts\\nRows\\n2-4. Aim to work out 3-5 days a week for no more than an hour each day.\\nRemember, your body is still growing and will react negatively to working out too often. Don’t push yourself thinking you will get better results – you may only hurt yourself and set your training back. Shorter sessions done frequently will help maintain proper form and keep your muscles healthy.\\nWork out on non-consecutive days so that you get a rest in between each session.\\nHour-long workouts allow you to focus on your technique without getting too tired to pay attention to form.\\n2-5. Make sure your technique is perfect.\\nThis is the best thing you can do to grow muscle quickly and safely. Do not try to teach yourself how to lift, you need a coach, parent, or personal trainer to spot your mistakes and show you how to fix them. Some things to focus on include:\\nKeep your back straight. Your lower back should never bend while lifting weights. To avoid it, focus on keeping your chest puffed slightly up and your shoulder blades back.\\nNever fully extend your joints. Instead, push the lift until your joint is just slightly bent before returning to rest position.\\nIf you feel pain, stop. \\\"No pain, no gain\\\" is a myth -- while an exercise should be difficult, sharp pain in your muscles or joints means you are doing something incorrectly.\\n2-6. Eat and drink water within 30 minutes of exercising to fuel muscle growth.\\nYour muscles need protein and energy to grow strong, so make sure you get the calories you need to build muscle. While you don’t need to overload on protein, try to get some in your system shortly after a workout. Make sure you drink 2-3 glasses of water after working out to re-hydrate as well. Good foods for muscular gain after a workout include the following:\\nTurkey or chicken sandwich\\nTrail mix\\nPeanut butter and jelly\\nProtein, granola, or fruit & nut bars.\\n2-7. Know that supplements are not a substitute for good nutrition.\\nSupplements claiming that they can “build muscle fast” or help you lose weight in weeks are generally not safe, especially for teenagers with developing bodies. You should focus on eating a healthy, balanced diet and refrain from “quick fixes” that may or may not work.\\nA good, balanced diet mixes in protein (chicken, fish, eggs), complex carbs (oatmeal, sweet potatoes, beans, whole wheat) and fruits and vegetables every day. A good diet will fuel your body and help you make the most of your workouts.\\nNever use steroids to supplement your workout, as these \\\"methods\\\" of gaining muscle can create health problems for years to come.\\n2-8. See a doctor before starting any exercise program.\\nAsk your doctor about starting an exercise program at your yearly check-up. Make sure there are no medical concerns you should know about and talk to them about developing a safe exercise program for your body. While you may feel ready to pump some iron, your doctor will have specific advice to help you get the most out of your exercises.\\n3. Understanding Kids’ Muscles\\n3-1. Remember that kids are not likely to grow muscles before puberty.\\nThe hormones needed to grow big, bulky muscles come with puberty, so do not push a child to lift weights or start training plans when they cannot even reap the rewards. Kids will start to build muscle naturally as teenagers, but kids should be focused less on growing muscles and more on being healthy.\\n3-2. Focus your energy on strength training, not weightlifting.\\nWeightlifting, body building, and power lifting can all be very dangerous to a child’s still-developing muscles. Strength training, however, is focused on proper technique and safety instead of lifting the biggest piece of metal you can. Weightlifting as a child can damage a kid’s growth plates, which are pieces of cartilage still turning into bone, injuring a child for life.\\nMake a distinction between increasing muscle strength and “bulking up.” Talk to them about the benefits of having lean muscles such as a healthy weight, improved performance in sports, and higher self-esteem. Let them know that it is impossible to \\\"bulk up\\\" a lot of muscle before puberty.\\n3-3. Know that a child can start strength training around age 7 or 8.\\nIf a child can follow directions well and expresses interest in getting stronger, you can safely begin a light workout plan as early as 7 years old.\\nIf a child is ready to play organized sports, they are generally ready to start a strength program.\\n3-4. Focus your energy on strength training, not weightlifting.\\nWeightlifting, body building, and power lifting can all be very dangerous to a child’s still-developing muscles. Strength training, however, is focused on proper technique and safety instead of lifting the biggest piece of metal you can. Weightlifting as a child can damage a kid’s growth plates, which are pieces of cartilage still turning into bone, injuring a child for life.\\nMake a distinction between increasing muscle strength and “bulking up” with your child by talking to them about the benefits of having lean, strong muscles, such as a healthy weight, improved performance in sports, and higher self-esteem.</ref>\\n3-5. Prioritize proper technique over big muscles.\\nSince most children cannot actually build muscle, you should work on the proper exercise techniques to prevent injury, learn good mechanics, and set a good foundation for later workouts. Some things to look out for include:\\nKeeping your back (spine) aligned. Your lower back should never bend forward or backward to make a stretch easier. Focus on keeping your chest up and shoulder blades back so your back is flat.\\nNever “hyperextend” a joint. Hyperextension is when you bend a joint slightly the opposite direction as it is supposed to, like straightening your knees so much that your legs curve backward.\\nWork on healthy running form. Good runners keep their backs straight, land in the middle of their feet (not on their heels) and take medium sized, quick strides instead of long steps.\\n3-6. Supervise a child as they learn strength training.\\nKids are trying to learn complex motions at the same time as they build muscles, and this is difficult when they are first starting out. You need to watch kids and help them fix posture, avoid injuries, and work out effectively to avoid injuries.\\nTips\\nBeing active, going outside, and playing sports are the best ways to build muscles every day.\\nWhen you are lifting weights, make sure you keep your body posture in a good position to avoid back pain.\\nDon't eat too much junk food, because it's not healthy, and it builds fat.\\nWarnings\\nNever rush into a workout plan if your body is not ready for it. You often end up doing more harm to your body than good.\\n\", \"简要回答\": \"Kids want to get strong for a variety of reasons, from looking like their favorite superhero to being better at their chosen sport. While kids cannot lift weights until they hit puberty, there are a variety of activities kids can do to build muscle and get stronger.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Muscles Safely\", \"步骤\": [{\"编号\": 1, \"标题\": \"Go outside and play.\", \"描述\": \"Running, biking, swimming, playing sports, and walking around the woods all build muscles naturally, and this is often the safest, most fun way for kids to build muscles. Grab a group of friends and play a game of basketball, start a scavenger hunt, jump in the pool, and wrestle in the backyard – just like many adults “cross-train” to build muscle with different activities, kids can secretly build muscles while playing.\"}, {\"编号\": 2, \"标题\": \"Warm-up before exercising.\", \"描述\": \"Just because kids are flexible and full of energy doesn’t mean they can skip the warm-up. Do 5-10 minutes of light aerobic activity, like walking, jogging, or jumping rope, before working out to get your muscles loose and your blood flowing.\"}, {\"编号\": 3, \"标题\": \"Use the weight of your body to build muscle anywhere.\", \"描述\": \"Kids should not just take an adult’s workout plan and scale it down. Not only can this be dangerous, kids have an energy level and natural flexibility that allows them to do a variety of exercises without needed weights. Perhaps more importantly, these exercises are easily turned into games or small competitions, making them much more fun to get through then a trip to the gym.\\nTraverse monkey bars to do modified \\\"pull-ups,\\\" or offer to push your friends on the swings to build arm muscle.\\nHops, skips, and lunges all use your body weight to train your leg muscles.\\nClimbing, whether at a rock wall on the playground, is a great workout for your arm and leg muscles.\"}, {\"编号\": 4, \"标题\": \"Do push-ups.\", \"描述\": \"One of the best exercises for upper body muscles is still one of the simplest. Lie on the ground with your hands and toes touching the floor. Push your entire body up with both hands until your elbows are barely bent, then lower yourself slowly down towards the ground. When you are about 6 inches from the floor, push up again and repeat. Try to get 10 in a row, then rest for 1-2 minutes and try again.\\nKeep your butt down, even with your shoulders.\\nKeep your back straight.\\nYour hands should be shoulder-width apart. However, the further apart they get the more you work out your chest muscles. The closer together your hands are the more you’ll work your arm muscles.\"}, {\"编号\": 5, \"标题\": \"Do sit-ups with a ball and a friend.\", \"描述\": \"Sit across your friend with your knees bent and your toes facing each other. One of you should have a ball in your hands. At the same time, bend up from your stomach so that you are looking each other in the eyes and pass the ball. Only your feet and butt should still be touching the ground. Keep doing sit-ups and passing the ball until one of you is too tired to continue.\\nKeep your feet on the ground the entire time, and try to keep your shoulders lined up with your partner's.\\nFocus on using the muscles around your stomach, your abs, to pull you up each time.\"}, {\"编号\": 6, \"标题\": \"Organize “crazy races” to build different muscles.\", \"描述\": \"There are tons of fun variations to a normal race that activate certain muscles and encourage kids to exercise without knowing it. Try making a relay race that switches between the following exercises to encourage great upper body strength.\\n\\n: With your hands and feet on the ground, stick your butt high in the air and run forward on all fours. You’ll be surprised how quickly you get tired – many football and rugby teams still do this for strength conditioning.\\n\\n: Sit on the floor with your knees bent and your feet and hands on the ground. Lift your butt and walk forward, backward, or side to side to exercise your arms, abs, and thighs.\\n: Jump forward with both feet. When you land, get down and do one push-up. Then get up quickly and leap forward again.\\n: While they look slow, these are great hip and leg building exercises. Take the biggest step forward you can with your right foot, then lower your left knee and your butt slowly towards the ground. Stand up and repeat with your left leg.\"}, {\"编号\": 7, \"标题\": \"Spell out your alphabet with your legs.\", \"描述\": \"This helps to work your core and leg muscles. This exercise isn’t for the faint of heart, but it is a fun way to work some thinking and competition into your exercises. Lay on your back. Lift both legs together and point your toes down so that they form a long, straight pencil. From here, spell out the alphabet with your legs. How far can you get?\\nIt is often easiest to keep your hands underneath your butt for balance.\\nMake a “Work-out Spelling Bee” by challenging friends to spell words with your legs. Not only does spelling count, but you have to get through the word as well.\"}, {\"编号\": 8, \"标题\": \"Use resistance bands for “light” weight training.\", \"描述\": \"Resistance bands are a long, stretchy, exercise tools that allow you to safely simulate weightlifting. Imagine them as large rubber bands—as you pull on them, they resist you and want to snap back together, making them harder and harder to pull on. Some exercises to try include:\\nStand on one end of the band with your right foot and hold the other in your right hand. Keep your elbow in the same place and pull the band up towards your chest with your hand. Do ten, then switch hands.\\nHold an end of the band in each hand. Stand on the center of the band with both feet, legs shoulder-width apart. With your arms wide apart (like you were surrendering), push the ends of the band up to the sky. Keep your knees slightly bent.\\nHold an end of the band in your right hand and step on the other end with your left foot. Keeping your back straight, twist at the hips towards you left foot as if you were trying to touch your toes with your right hand. Twist back out and pull the band high up to the right side of your body. Think of doing a classic “disco dance,” or pulling the cord to start a lawnmower.\"}, {\"编号\": 9, \"标题\": \"Stretch when you are done.\", \"描述\": \"Cooling down helps you muscles relax, making them more effective the next time you need them. Do some light stretching when you are finished to feel great the next day.\\nMake sure you take time to rest. Your body needs time recover after a workout, so don’t exercise the same muscles two days in a row.\"}, {\"编号\": 10, \"标题\": \"Know that you should not lift weights until after puberty.\", \"描述\": \"Trying to lift difficult weights and “get huge” is not only impossible for young kids, it is unhealthy. Your muscles, tendons (which attach muscles to bones) and ligaments (which attach bones to other bones) are not fully developed, and could tear under the stress. Be patient and wait on weights until you are a teenager.\\nSmall weights, ranging from 1-5lbs, can be safely substituted for resistance bands in younger children.\\nBody weight exercises are much better for younger kids. You can still build muscle without injuring yourself.\"}]}, {\"编号\": 2, \"标题\": \"Beginning Weightlifting\", \"步骤\": [{\"编号\": 1, \"标题\": \"Start lifting after you’ve hit puberty to build muscle.\", \"描述\": \"Teenagers can start to build muscle in the gym after puberty. In fact, teenagers may be able to build muscle faster than adults. The hormones that cause a teenager to grow rapidly in puberty increase your metabolism and increase muscle growth. Most children can start lifting weights at age 12-14, but the signs that someone is going through puberty include:\\nBeginning body odor\\nAcne\\nBeginning to grow body hair (males)\\nShoulders widening, chest growing (males)\\nBegin to develop breasts (females)\"}, {\"编号\": 2, \"标题\": \"Focus on light weights with lots of reps, not lifting a ton of weights a few times.\", \"描述\": \"The safest, most effective way for teens to gain muscles is to have proper form and safe lifting habits. As you first start out, you might be able to bench press a lot of weights once or twice, but your form will suffer as you try to force the weight up. Try to do 8-12 reps of something with a weight that challenges you but feels comfortable.\\nA “rep” is when you do an exercise once. Aim for 8-12 reps\\nA “set” is a collection of reps. After one set, rest for 1-2 minutes before continuing. Aim for 3-5 sets of each exercise.\"}, {\"编号\": 3, \"标题\": \"Build a program around the basics.\", \"描述\": \"While every magazine rack in the country touts “the best new workouts to gain muscle,” the classic exercises are still some of the best. Most of these are “compound lifts,” meaning they work out multiple muscles at once for quick results. Start your lifting program by learning the following exercises before moving on to more complex, sport-specific lifts:\\nBench Press\\nShoulder Press\\nSquats\\nDeadlifts\\nRows\"}, {\"编号\": 4, \"标题\": \"Aim to work out 3-5 days a week for no more than an hour each day.\", \"描述\": \"Remember, your body is still growing and will react negatively to working out too often. Don’t push yourself thinking you will get better results – you may only hurt yourself and set your training back. Shorter sessions done frequently will help maintain proper form and keep your muscles healthy.\\nWork out on non-consecutive days so that you get a rest in between each session.\\nHour-long workouts allow you to focus on your technique without getting too tired to pay attention to form.\"}, {\"编号\": 5, \"标题\": \"Make sure your technique is perfect.\", \"描述\": \"This is the best thing you can do to grow muscle quickly and safely. Do not try to teach yourself how to lift, you need a coach, parent, or personal trainer to spot your mistakes and show you how to fix them. Some things to focus on include:\\nKeep your back straight. Your lower back should never bend while lifting weights. To avoid it, focus on keeping your chest puffed slightly up and your shoulder blades back.\\nNever fully extend your joints. Instead, push the lift until your joint is just slightly bent before returning to rest position.\\nIf you feel pain, stop. \\\"No pain, no gain\\\" is a myth -- while an exercise should be difficult, sharp pain in your muscles or joints means you are doing something incorrectly.\"}, {\"编号\": 6, \"标题\": \"Eat and drink water within 30 minutes of exercising to fuel muscle growth.\", \"描述\": \"Your muscles need protein and energy to grow strong, so make sure you get the calories you need to build muscle. While you don’t need to overload on protein, try to get some in your system shortly after a workout. Make sure you drink 2-3 glasses of water after working out to re-hydrate as well. Good foods for muscular gain after a workout include the following:\\nTurkey or chicken sandwich\\nTrail mix\\nPeanut butter and jelly\\nProtein, granola, or fruit & nut bars.\"}, {\"编号\": 7, \"标题\": \"Know that supplements are not a substitute for good nutrition.\", \"描述\": \"Supplements claiming that they can “build muscle fast” or help you lose weight in weeks are generally not safe, especially for teenagers with developing bodies. You should focus on eating a healthy, balanced diet and refrain from “quick fixes” that may or may not work.\\nA good, balanced diet mixes in protein (chicken, fish, eggs), complex carbs (oatmeal, sweet potatoes, beans, whole wheat) and fruits and vegetables every day. A good diet will fuel your body and help you make the most of your workouts.\\nNever use steroids to supplement your workout, as these \\\"methods\\\" of gaining muscle can create health problems for years to come.\"}, {\"编号\": 8, \"标题\": \"See a doctor before starting any exercise program.\", \"描述\": \"Ask your doctor about starting an exercise program at your yearly check-up. Make sure there are no medical concerns you should know about and talk to them about developing a safe exercise program for your body. While you may feel ready to pump some iron, your doctor will have specific advice to help you get the most out of your exercises.\"}]}, {\"编号\": 3, \"标题\": \"Understanding Kids’ Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Remember that kids are not likely to grow muscles before puberty.\", \"描述\": \"The hormones needed to grow big, bulky muscles come with puberty, so do not push a child to lift weights or start training plans when they cannot even reap the rewards. Kids will start to build muscle naturally as teenagers, but kids should be focused less on growing muscles and more on being healthy.\"}, {\"编号\": 2, \"标题\": \"Focus your energy on strength training, not weightlifting.\", \"描述\": \"Weightlifting, body building, and power lifting can all be very dangerous to a child’s still-developing muscles. Strength training, however, is focused on proper technique and safety instead of lifting the biggest piece of metal you can. Weightlifting as a child can damage a kid’s growth plates, which are pieces of cartilage still turning into bone, injuring a child for life.\\nMake a distinction between increasing muscle strength and “bulking up.” Talk to them about the benefits of having lean muscles such as a healthy weight, improved performance in sports, and higher self-esteem. Let them know that it is impossible to \\\"bulk up\\\" a lot of muscle before puberty.\"}, {\"编号\": 3, \"标题\": \"Know that a child can start strength training around age 7 or 8.\", \"描述\": \"If a child can follow directions well and expresses interest in getting stronger, you can safely begin a light workout plan as early as 7 years old.\\nIf a child is ready to play organized sports, they are generally ready to start a strength program.\"}, {\"编号\": 4, \"标题\": \"Focus your energy on strength training, not weightlifting.\", \"描述\": \"Weightlifting, body building, and power lifting can all be very dangerous to a child’s still-developing muscles. Strength training, however, is focused on proper technique and safety instead of lifting the biggest piece of metal you can. Weightlifting as a child can damage a kid’s growth plates, which are pieces of cartilage still turning into bone, injuring a child for life.\\nMake a distinction between increasing muscle strength and “bulking up” with your child by talking to them about the benefits of having lean, strong muscles, such as a healthy weight, improved performance in sports, and higher self-esteem.</ref>\"}, {\"编号\": 5, \"标题\": \"Prioritize proper technique over big muscles.\", \"描述\": \"Since most children cannot actually build muscle, you should work on the proper exercise techniques to prevent injury, learn good mechanics, and set a good foundation for later workouts. Some things to look out for include:\\nKeeping your back (spine) aligned. Your lower back should never bend forward or backward to make a stretch easier. Focus on keeping your chest up and shoulder blades back so your back is flat.\\nNever “hyperextend” a joint. Hyperextension is when you bend a joint slightly the opposite direction as it is supposed to, like straightening your knees so much that your legs curve backward.\\nWork on healthy running form. Good runners keep their backs straight, land in the middle of their feet (not on their heels) and take medium sized, quick strides instead of long steps.\"}, {\"编号\": 6, \"标题\": \"Supervise a child as they learn strength training.\", \"描述\": \"Kids are trying to learn complex motions at the same time as they build muscles, and this is difficult when they are first starting out. You need to watch kids and help them fix posture, avoid injuries, and work out effectively to avoid injuries.\"}], \"小提示\": [\"Being active, going outside, and playing sports are the best ways to build muscles every day.\\n\", \"When you are lifting weights, make sure you keep your body posture in a good position to avoid back pain.\\n\", \"Don't eat too much junk food, because it's not healthy, and it builds fat.\\n\"], \"注意事项\": [\"Never rush into a workout plan if your body is not ready for it. You often end up doing more harm to your body than good.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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How to Build Muscle Doing Push Ups
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1. Performing the Push Up
1-1. Make sure your form is correct.
When performing the push up, your lower back must be straight, i.e., not sagging or arching, and your feet must be shoulder width apart. Your elbows should be tucked close to your body, i.e., at a 20 to 40 degree angle from your abdomen. As you go down, make sure your chest gets as close to the floor as possible.
Make sure to tighten your abdomen, legs, and buttocks. This will prevent your back from arching and sagging.
Try not to let your hips touch the floor. They should be on the same level as your shoulders.
1-2. Breathe correctly.
When you are performing the push up, make sure to inhale as you go down. Then exhale as you go back up.
If it is hard for you to remember when to exhale, count out loud as you do your push ups. The act of talking will force you to exhale as you push up.
1-3. Start out easy.
Start out by doing as many push ups as you comfortably can. This is called a set. Then do two more sets. Make sure to rest for 60 seconds or more in between sets. Practice this three to four times a week, or every other day until you are comfortable.
For example, if you can only do seven full push ups, then start out by doing three sets of seven push ups every other day until you are comfortable.
1-4. Add more push ups.
Once you can comfortably do your normal number of push ups, add three to five more push ups. Adding more push ups will challenge your muscles, enabling you to build more muscle.
1-5. Be consistent with your routine.
Make sure to stick to your routine. If you find it hard to stick to a routine, then ask a friend to join you. Alternatively, you can hire a personal trainer to keep you on track as you strive for your goal.
For example, if you have been doing push ups three days a week, then do not throw off your routine by reducing it to twice a week.
Depending on the intensity of your routine, you may see results in one to two months.
2. Adding Resistance
2-1. Wear a weighted vest.
Weighted vests are a great way to add resistance to your push up and build your muscles further. Strap the weighted vest on as tight as you can while still remaining comfortable. This way, you can prevent the vest from sagging and hindering your movements. Then do your normal push ups.
You can purchase weighted vests from your local sporting goods store.
2-2. Use a weighted backpack.
This is a great way to add resistance that’s an alternative to wearing a weighted vest. Fill a backpack with books, bags of rice, or other heavy objects until the weight of the backpack is equal to or less than 20% of your body weight. Then do your normal push ups.
For example, if you weigh 120 pounds, then your backpack should weigh a maximum of 24 pounds.
It’s important to keep the weight within 20% of your body weight in order to prevent overloading your spine, shoulders, and elbows.
2-3. Have a friend apply pressure onto your back.
While you are doing your normal push up, ask a friend to place their hand on your upper back. Tell them to apply pressure on your back as you raise yourself up from the push up.
Make sure your friend applies consistent pressure for each push up.
3. Varying Your Push Ups
3-1. Do an incline push up.
This type of push up involves elevating your feet. Start by elevating your feet about 10 to 12 inches from the ground. Then do a normal push up.
Use a stack of books or another type of platform to elevate your feet.
The higher you elevate your feet, the harder the push up will be.
3-2. Do a single leg push up.
Get into the normal push up position. Make sure your back is straight, your feet are shoulder width apart, and your elbows are tucked into your sides. Then lift one of your legs and perform a regular push up.
Do a number you are comfortable with. Then repeat the push up, lifting your other leg.
3-3. Try a diamond push up.
Position your hands in front of your chest on the floor. Press your thumbs and fingers together to form a diamond shape with your hands. Make sure your legs and back are straight. Then do a normal push up.
Diamond push ups are great for working out your triceps.
3-4. Attempt a one-handed push up.
For this push up, place your feet wider than shoulder width apart. Place one hand more to the center of your chest. Place your other hand behind your back. Then lower yourself and push up. Make sure to keep your elbow close to your body as you do your push ups.
If one-handed push ups are difficult for you, then start training your body by doing a regular push up, but with your hands close together like a diamond push up. This will help you progress from the regular, two-handed push ups to the more difficult one-handed push ups.
3-5. Try a plyometric push up.
Get into the standard push up position. Lower yourself to the floor as you normally would while doing a regular push up. As you extend back up, push up as fast as you can and with as much force as you can until your hands become airborne. Then go back to the starting position and repeat.
Challenge yourself by clapping your hands while they are airborne in between push ups.
Tips
Stay hydrated by drinking water in between sets.
Do your push ups during your down time; for example during TV commercials, before you shower, or during your lunch break.
|
{
"create_time": "20230517 10:59:05",
"回答明细": "{\"回答\": \"1. Performing the Push Up\\n1-1. Make sure your form is correct.\\nWhen performing the push up, your lower back must be straight, i.e., not sagging or arching, and your feet must be shoulder width apart. Your elbows should be tucked close to your body, i.e., at a 20 to 40 degree angle from your abdomen. As you go down, make sure your chest gets as close to the floor as possible.\\nMake sure to tighten your abdomen, legs, and buttocks. This will prevent your back from arching and sagging.\\nTry not to let your hips touch the floor. They should be on the same level as your shoulders.\\n1-2. Breathe correctly.\\nWhen you are performing the push up, make sure to inhale as you go down. Then exhale as you go back up.\\nIf it is hard for you to remember when to exhale, count out loud as you do your push ups. The act of talking will force you to exhale as you push up.\\n1-3. Start out easy.\\nStart out by doing as many push ups as you comfortably can. This is called a set. Then do two more sets. Make sure to rest for 60 seconds or more in between sets. Practice this three to four times a week, or every other day until you are comfortable.\\nFor example, if you can only do seven full push ups, then start out by doing three sets of seven push ups every other day until you are comfortable.\\n1-4. Add more push ups.\\nOnce you can comfortably do your normal number of push ups, add three to five more push ups. Adding more push ups will challenge your muscles, enabling you to build more muscle.\\n1-5. Be consistent with your routine.\\nMake sure to stick to your routine. If you find it hard to stick to a routine, then ask a friend to join you. Alternatively, you can hire a personal trainer to keep you on track as you strive for your goal. \\nFor example, if you have been doing push ups three days a week, then do not throw off your routine by reducing it to twice a week.\\nDepending on the intensity of your routine, you may see results in one to two months.\\n2. Adding Resistance\\n2-1. Wear a weighted vest.\\nWeighted vests are a great way to add resistance to your push up and build your muscles further. Strap the weighted vest on as tight as you can while still remaining comfortable. This way, you can prevent the vest from sagging and hindering your movements. Then do your normal push ups.\\nYou can purchase weighted vests from your local sporting goods store.\\n2-2. Use a weighted backpack.\\nThis is a great way to add resistance that’s an alternative to wearing a weighted vest. Fill a backpack with books, bags of rice, or other heavy objects until the weight of the backpack is equal to or less than 20% of your body weight. Then do your normal push ups.\\nFor example, if you weigh 120 pounds, then your backpack should weigh a maximum of 24 pounds.\\nIt’s important to keep the weight within 20% of your body weight in order to prevent overloading your spine, shoulders, and elbows.\\n2-3. Have a friend apply pressure onto your back.\\nWhile you are doing your normal push up, ask a friend to place their hand on your upper back. Tell them to apply pressure on your back as you raise yourself up from the push up.\\nMake sure your friend applies consistent pressure for each push up.\\n3. Varying Your Push Ups\\n3-1. Do an incline push up.\\nThis type of push up involves elevating your feet. Start by elevating your feet about 10 to 12 inches from the ground. Then do a normal push up.\\nUse a stack of books or another type of platform to elevate your feet.\\nThe higher you elevate your feet, the harder the push up will be.\\n3-2. Do a single leg push up.\\nGet into the normal push up position. Make sure your back is straight, your feet are shoulder width apart, and your elbows are tucked into your sides. Then lift one of your legs and perform a regular push up.\\nDo a number you are comfortable with. Then repeat the push up, lifting your other leg.\\n3-3. Try a diamond push up.\\nPosition your hands in front of your chest on the floor. Press your thumbs and fingers together to form a diamond shape with your hands. Make sure your legs and back are straight. Then do a normal push up.\\nDiamond push ups are great for working out your triceps.\\n3-4. Attempt a one-handed push up.\\nFor this push up, place your feet wider than shoulder width apart. Place one hand more to the center of your chest. Place your other hand behind your back. Then lower yourself and push up. Make sure to keep your elbow close to your body as you do your push ups.\\nIf one-handed push ups are difficult for you, then start training your body by doing a regular push up, but with your hands close together like a diamond push up. This will help you progress from the regular, two-handed push ups to the more difficult one-handed push ups.\\n3-5. Try a plyometric push up.\\nGet into the standard push up position. Lower yourself to the floor as you normally would while doing a regular push up. As you extend back up, push up as fast as you can and with as much force as you can until your hands become airborne. Then go back to the starting position and repeat.\\nChallenge yourself by clapping your hands while they are airborne in between push ups.\\nTips\\nStay hydrated by drinking water in between sets.\\nDo your push ups during your down time; for example during TV commercials, before you shower, or during your lunch break.\\n\", \"简要回答\": \"To get the most out of your push ups, first make sure that you have the correct form. Then proceed to do as many push ups as you comfortably can. Once you are comfortable, challenge yourself by adding more push ups. This will enable you to build muscle. You can challenge yourself further by adding weights and by varying your push ups.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Performing the Push Up\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make sure your form is correct.\", \"描述\": \"When performing the push up, your lower back must be straight, i.e., not sagging or arching, and your feet must be shoulder width apart. Your elbows should be tucked close to your body, i.e., at a 20 to 40 degree angle from your abdomen. As you go down, make sure your chest gets as close to the floor as possible.\\nMake sure to tighten your abdomen, legs, and buttocks. This will prevent your back from arching and sagging.\\nTry not to let your hips touch the floor. They should be on the same level as your shoulders.\"}, {\"编号\": 2, \"标题\": \"Breathe correctly.\", \"描述\": \"When you are performing the push up, make sure to inhale as you go down. Then exhale as you go back up.\\nIf it is hard for you to remember when to exhale, count out loud as you do your push ups. The act of talking will force you to exhale as you push up.\"}, {\"编号\": 3, \"标题\": \"Start out easy.\", \"描述\": \"Start out by doing as many push ups as you comfortably can. This is called a set. Then do two more sets. Make sure to rest for 60 seconds or more in between sets. Practice this three to four times a week, or every other day until you are comfortable.\\nFor example, if you can only do seven full push ups, then start out by doing three sets of seven push ups every other day until you are comfortable.\"}, {\"编号\": 4, \"标题\": \"Add more push ups.\", \"描述\": \"Once you can comfortably do your normal number of push ups, add three to five more push ups. Adding more push ups will challenge your muscles, enabling you to build more muscle.\"}, {\"编号\": 5, \"标题\": \"Be consistent with your routine.\", \"描述\": \"Make sure to stick to your routine. If you find it hard to stick to a routine, then ask a friend to join you. Alternatively, you can hire a personal trainer to keep you on track as you strive for your goal. \\nFor example, if you have been doing push ups three days a week, then do not throw off your routine by reducing it to twice a week.\\nDepending on the intensity of your routine, you may see results in one to two months.\"}]}, {\"编号\": 2, \"标题\": \"Adding Resistance\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear a weighted vest.\", \"描述\": \"Weighted vests are a great way to add resistance to your push up and build your muscles further. Strap the weighted vest on as tight as you can while still remaining comfortable. This way, you can prevent the vest from sagging and hindering your movements. Then do your normal push ups.\\nYou can purchase weighted vests from your local sporting goods store.\"}, {\"编号\": 2, \"标题\": \"Use a weighted backpack.\", \"描述\": \"This is a great way to add resistance that’s an alternative to wearing a weighted vest. Fill a backpack with books, bags of rice, or other heavy objects until the weight of the backpack is equal to or less than 20% of your body weight. Then do your normal push ups.\\nFor example, if you weigh 120 pounds, then your backpack should weigh a maximum of 24 pounds.\\nIt’s important to keep the weight within 20% of your body weight in order to prevent overloading your spine, shoulders, and elbows.\"}, {\"编号\": 3, \"标题\": \"Have a friend apply pressure onto your back.\", \"描述\": \"While you are doing your normal push up, ask a friend to place their hand on your upper back. Tell them to apply pressure on your back as you raise yourself up from the push up.\\nMake sure your friend applies consistent pressure for each push up.\"}]}, {\"编号\": 3, \"标题\": \"Varying Your Push Ups\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do an incline push up.\", \"描述\": \"This type of push up involves elevating your feet. Start by elevating your feet about 10 to 12 inches from the ground. Then do a normal push up.\\nUse a stack of books or another type of platform to elevate your feet.\\nThe higher you elevate your feet, the harder the push up will be.\"}, {\"编号\": 2, \"标题\": \"Do a single leg push up.\", \"描述\": \"Get into the normal push up position. Make sure your back is straight, your feet are shoulder width apart, and your elbows are tucked into your sides. Then lift one of your legs and perform a regular push up.\\nDo a number you are comfortable with. Then repeat the push up, lifting your other leg.\"}, {\"编号\": 3, \"标题\": \"Try a diamond push up.\", \"描述\": \"Position your hands in front of your chest on the floor. Press your thumbs and fingers together to form a diamond shape with your hands. Make sure your legs and back are straight. Then do a normal push up.\\nDiamond push ups are great for working out your triceps.\"}, {\"编号\": 4, \"标题\": \"Attempt a one-handed push up.\", \"描述\": \"For this push up, place your feet wider than shoulder width apart. Place one hand more to the center of your chest. Place your other hand behind your back. Then lower yourself and push up. Make sure to keep your elbow close to your body as you do your push ups.\\nIf one-handed push ups are difficult for you, then start training your body by doing a regular push up, but with your hands close together like a diamond push up. This will help you progress from the regular, two-handed push ups to the more difficult one-handed push ups.\"}, {\"编号\": 5, \"标题\": \"Try a plyometric push up.\", \"描述\": \"Get into the standard push up position. Lower yourself to the floor as you normally would while doing a regular push up. As you extend back up, push up as fast as you can and with as much force as you can until your hands become airborne. Then go back to the starting position and repeat.\\nChallenge yourself by clapping your hands while they are airborne in between push ups.\"}], \"小提示\": [\"Stay hydrated by drinking water in between sets.\\n\", \"Do your push ups during your down time; for example during TV commercials, before you shower, or during your lunch break.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,136 |
How to Build Muscle Endurance
|
1. Building Strength
1-1. Build strength and endurance together.
Typically, at the gym you would do fewer repetitions with heavy weights to build strength, and more repetitions with light weights to build endurance. Doing both together in one routine allows you to build muscle strength, size, and endurance all at the same time.
Design a routine that involves four exercises for each muscle group.
Each exercise should target that muscle group in a different way, requiring movement from a different angle, or with different grip positions.
You can use dumbbells, plate loaded bars, and machines or body weight to do strength training exercises.
For the first exercise, you'll do four repetitions per set with the heaviest weight you can handle. Do three sets with a brief rest of a minute or two in between.
Your second exercise uses lighter weights, with eight repetitions per set for three sets.
For your third exercise, choose even lighter weights and do three sets of 12 repetitions each.
In your fourth and final exercise for that muscle group, do three sets of 16 repetitions with the lightest weight.
For example, to work the muscles in your back, you might do T-bar rows, wide-grip lat pull-downs, one-arm dumbbell rows, and finally, straight-arm pull-downs.
1-2. Correct muscle imbalances.
In your strength training, you may focus on one muscle group more than another. If parts of your body are stronger than others, this imbalance causes your body to work inefficiently. That inefficiency not only decreases your muscle endurance, but also makes you more at risk for injury.
You might recognize significant muscle imbalances from viral "skipped leg day" images showing bodybuilders with skinny, underdeveloped legs and a massive upper body.
While your imbalance may not be that significant, you probably have an idea of which muscle groups need more work (typically, the ones you don't enjoy, or dread working on).
You can find more specific muscle imbalances by looking to common muscle group pairs.
If a particular muscle is consistently tight or always sore after a workout, it may be that its opposing muscle needs to be strengthened.
For example, if your triceps are tight and sore, strengthening your biceps can improve this (and vice versa). If you have tight hamstrings, work on your quadriceps, abs, and hip flexors.
1-3. Concentrate on full-range-of-motion exercises.
Exercises that employ your full range of motion enable you to work the entire muscle, as well as improving your flexibility. Flexibility is not only essential to helping prevent injury, but can help you build muscle endurance by encouraging your muscles to work more efficiently.
Greater range of motion accesses greater length of the muscle and hence more muscle fibers.
Perhaps more importantly, increased flexibility enables you to consistently perform exercises with correct form, which can help prevent strains and injuries.
Full-range-of-motion exercises improve the function in your joints and reduce stress on your tendons.
They also will keep the muscle groups surrounding those joints from being overworked.
You can use your full range of motion on nearly any exercise.
For example, if you're doing squats, make sure every repetition is a full squat, rather than the shorter "pulse squats" that only employ about a quarter of your full range of motion.
1-4. Increase sets and repetitions gradually.
If you continue to do the same exercises with the same level of resistance for an extended period of time, eventually you'll get no benefit from the exercises. Progressive overload is the key to continually building muscle endurance.
It only takes your body a couple of weeks to adjust to resistance, so you should be increasing the amount of weight you use at least that often.
Along with increasing resistance, increase the number of repetitions you do.
Increasing repetitions doesn't just apply to weight lifting.
If you're running, for example, you should increase the distance you run every couple of weeks to increase your cardiovascular and muscular endurance.
2. Increasing Flexibility
2-1. Warm up before stretching.
Before doing any kind of stretching exercises, increasing your body temperature by one or two degrees is essential to get blood flowing to the muscles you intend to stretch. Otherwise, you could end up injuring yourself.
Your warm-up doesn't have to be complex. A simple 10-minute walk or jog typically will do the trick.
You may also want to incorporate lunges or squats, particularly if your stretching or strength-training exercises for the session are going to be focused on your lower body.
If you're doing a whole-body workout, try a five-minute walk or jog followed by five minutes of jumping rope or jumping jacks to get your blood pumping.
2-2. Stretch both sides of your body.
Just as the strength of your muscle groups should be balanced, so should your flexibility. The dominant side of your body may naturally be more flexible than the other, which means you have a deficit to make up.
To increase your flexibility for the purposes of building muscle endurance, stretch each muscle group every time you exercise.
If your non-dominant side is weaker or less flexible, start there and then work on your dominant side.
With all stretching, go as deeply as you can without feeling any pain.
Stop when you can feel tension, but before the stretch hurts. You should only feel a pull, not intense burning.
If you've not done a lot of stretching or are particularly stiff, you may want to work with a certified personal trainer in the beginning.
A trainer can ensure you're using correct form and aren't going too far or putting too much stress on your joints.
2-3. Use dynamic stretching before your workout and do static stretching after your workout.
Slow, controlled movements that work through your entire range of motion are helpful for increasing flexibility. These stretches also mimic many of the motions you'll use in your full routine, which can enhance your performance.
In static stretches, you move into a position to stretch a particular muscle group, hold the stretch for several seconds, and then release.
With dynamic stretches, your body is continually moving. This makes them ideal for a continued warm-up at the beginning of your workout.
Start with basic movements, such as neck rotations, shoulder circles, and arm swings. Keep your movements slow and controlled.
Breathe deeply and make every movement with intention and focus.
Your movements should be smooth and continuous. Go as far as you can, moving through your full range of motion.
If particular muscles are tight, push them as far as you can without pain.
2-4. Use weights to increase certain stretches.
Using weight with static stretches may help to lengthen your muscles. However, keep in mind that this type of stretching may be too extreme for some people and it can lead to pulling a muscle. Start with unweight stretches and only move up to this form of stretching if regular static stretching becomes too easy for you.
Start by lying on your back on a weight bench with your legs hanging off the end or flat on the floor.
Lift the dumbbells to a contracted position over your chest, then slowly lower them so your arms are at your sides.
Lower as far as you can without pain, feeling the stretch in your pectoral muscles.
Hold the position for about 10 seconds, then slowly raise them back to the contracted position above your chest.
Lean back on a weight bench at a 60-degree incline (or lie completely flat for a deeper stretch).
Curl the dumbbells, then lower them slowly into a maximum stretch for your biceps.
Extend your arms straight up and then lower the dumbbells to either side of your head for a triceps stretch.
It's possible to add resistance to almost any static stretch, using dumbbells, wrist and ankle weights, or resistance bands.
2-5. Incorporate stretching before and after your workout.
Stretching encourages the growth of fascia, the connective tissue that holds your muscles in place. Not growing this connective tissue as you are building muscles can inhibit your ability to build both strength and endurance over time.
Dynamic stretching may be better to do at the beginning of your routine, while static stretching works better as you're entering your cool-down phase.
You don't have to limit your stretching to a dedicated "workout time.”
There are plenty of basic stretches that you can do throughout the day, like when you’re sitting at your desk at work.
Stretching keeps your muscles active and encourages the continued growth of fascia.
For example, you can do neck rotations after working on the computer for an hour, or stand and do shoulder circles or arm swings.
3. Designing Your Training Regimen
3-1. Limit your recovery time between sets.
If you're trying to build muscle endurance, you don't want your muscles to recover – you want them to continue to work for longer. When you exercise, particularly during strength-training exercises, shorten your rest breaks and take fewer of them. Try not to stop until you feel like you absolutely must, or you can no longer complete the repetitions or movements with good form.
Doing bodyweight exercises until failure will help you build muscle without fancy equipment or a gym.
For example, do 10 pull-ups, 10 squats, 10 push-ups, and then 10 sit-ups. Do each exercise back-to-back with no rest.
At the end of that set, if you can no longer continue, take a brief rest, then go through the circuit twice more.
Keep in mind that this builds primarily cardio endurance, but not skeletal muscle endurance unless the exercises are repeated to failure.
You also might replace the traditional rest time with a cardio interval.
For example, do a set of strength-training exercises, then jump rope or jog in place for 30 seconds, then return to another strength-training exercise.
An added benefit of decreasing your recovery time between sets is that you may find your exercise sessions don't take as much time out of your day.
3-2. Combine strength training with cardio.
When you divide your training regimen into "strength days" and "cardio days," you'll have a difficult time building muscle endurance. To successfully build endurance, you need to engage all of your energy systems at once.
Working out in intervals is a good way to do this.
For example, bench press, then jump rope for a minute, then do squats, then do overhead presses, then do crunches.
Set your intervals so that upper-body movements are followed by lower-body movements. This gives your muscles a little more recovery time even though your body is constantly moving.
When you're doing strength-training exercises, try to do your repetitions as quickly as you can while still maintaining good form.
3-3. Choose compound and hybrid exercises.
Compound exercises require using more than one joint, while hybrid exercises combine two distinct types of movement into one exercise. Doing both of these together increases the whole-body component of your routine, which will help you build muscle endurance.
Squats, push-ups, and pull-ups are examples of compound exercises.
Bicep curls, on the other hand, are an example of an isolated exercise – they only focus on your biceps, with limited work done by your other arm muscles (and nothing from your legs).
Combining two compound exercises, or one compound exercise with an isolated exercise, produces a hybrid exercise.
For example, you might do a squat with an overhead press. The more muscles you involve in each exercise, the more your heart is stimulated.
Compound exercises can increase both your muscle and cardiovascular endurance.
Add an isolated exercise to a compound exercise (ex. lunges with bicep curls) to build muscle endurance while intensely targeting a particular muscle group.
Combining isolated exercises with compound exercises can help to correct a muscle imbalance.
3-4. Add plyometrics.
Plyometrics involves explosive movements that stimulate the development of fast-twitch muscle fibers to increase your speed and power. While this might not sound so much like endurance, these movements require a lot of energy and will present a significant challenge to your muscles.
Full plyometrics routines are designed primarily for professional athletes, and can take quite a toll on the body of beginners or amateur workout enthusiasts.
However, you can borrow some of the more basic, lower-impact plyometrics movements and incorporate them into your regular workout regimen.
For example, you might include a set of burpees or jumping knee tucks between regular strength-training exercises.
Even activities such as jumping rope are technically plyometrics exercises.
3-5. Try a variety of activities.
In as little as a couple of weeks, your muscles are going to get used to doing even the most well-crafted exercise routine. Switching up activities keeps your muscles from being overused because you're asking them to move in different ways. If you want to build stamina and endurance, it's important to be agile and able to adapt to different movements.
Join your local gym or fitness center for access to different classes to challenge different muscles and boost your motivation.
If you can't join a gym, increase the variety in your training regimen by planning several different routines and rotating them.
Shake up your routine (physically and mentally) by labeling each training routine with a number and drawing a random number or rolling a dice.
Join community sports league. Playing a sport adds variety to your training regimen, and most sports also build muscle endurance.
Tips
Even if you're a relatively fit person, it's still a good idea to talk to your doctor before you start a new training regimen. Drastic changes can affect your body in unintended ways.
|
{
"create_time": "20230517 10:59:06",
"回答明细": "{\"回答\": \"1. Building Strength\\n1-1. Build strength and endurance together.\\nTypically, at the gym you would do fewer repetitions with heavy weights to build strength, and more repetitions with light weights to build endurance. Doing both together in one routine allows you to build muscle strength, size, and endurance all at the same time.\\nDesign a routine that involves four exercises for each muscle group.\\nEach exercise should target that muscle group in a different way, requiring movement from a different angle, or with different grip positions.\\nYou can use dumbbells, plate loaded bars, and machines or body weight to do strength training exercises.\\nFor the first exercise, you'll do four repetitions per set with the heaviest weight you can handle. Do three sets with a brief rest of a minute or two in between.\\nYour second exercise uses lighter weights, with eight repetitions per set for three sets.\\nFor your third exercise, choose even lighter weights and do three sets of 12 repetitions each.\\nIn your fourth and final exercise for that muscle group, do three sets of 16 repetitions with the lightest weight.\\nFor example, to work the muscles in your back, you might do T-bar rows, wide-grip lat pull-downs, one-arm dumbbell rows, and finally, straight-arm pull-downs.\\n1-2. Correct muscle imbalances.\\nIn your strength training, you may focus on one muscle group more than another. If parts of your body are stronger than others, this imbalance causes your body to work inefficiently. That inefficiency not only decreases your muscle endurance, but also makes you more at risk for injury.\\nYou might recognize significant muscle imbalances from viral \\\"skipped leg day\\\" images showing bodybuilders with skinny, underdeveloped legs and a massive upper body.\\nWhile your imbalance may not be that significant, you probably have an idea of which muscle groups need more work (typically, the ones you don't enjoy, or dread working on).\\nYou can find more specific muscle imbalances by looking to common muscle group pairs.\\nIf a particular muscle is consistently tight or always sore after a workout, it may be that its opposing muscle needs to be strengthened.\\nFor example, if your triceps are tight and sore, strengthening your biceps can improve this (and vice versa). If you have tight hamstrings, work on your quadriceps, abs, and hip flexors.\\n1-3. Concentrate on full-range-of-motion exercises.\\nExercises that employ your full range of motion enable you to work the entire muscle, as well as improving your flexibility. Flexibility is not only essential to helping prevent injury, but can help you build muscle endurance by encouraging your muscles to work more efficiently.\\nGreater range of motion accesses greater length of the muscle and hence more muscle fibers.\\nPerhaps more importantly, increased flexibility enables you to consistently perform exercises with correct form, which can help prevent strains and injuries.\\nFull-range-of-motion exercises improve the function in your joints and reduce stress on your tendons.\\nThey also will keep the muscle groups surrounding those joints from being overworked.\\nYou can use your full range of motion on nearly any exercise.\\nFor example, if you're doing squats, make sure every repetition is a full squat, rather than the shorter \\\"pulse squats\\\" that only employ about a quarter of your full range of motion.\\n1-4. Increase sets and repetitions gradually.\\nIf you continue to do the same exercises with the same level of resistance for an extended period of time, eventually you'll get no benefit from the exercises. Progressive overload is the key to continually building muscle endurance.\\nIt only takes your body a couple of weeks to adjust to resistance, so you should be increasing the amount of weight you use at least that often.\\nAlong with increasing resistance, increase the number of repetitions you do.\\nIncreasing repetitions doesn't just apply to weight lifting.\\nIf you're running, for example, you should increase the distance you run every couple of weeks to increase your cardiovascular and muscular endurance.\\n2. Increasing Flexibility\\n2-1. Warm up before stretching.\\nBefore doing any kind of stretching exercises, increasing your body temperature by one or two degrees is essential to get blood flowing to the muscles you intend to stretch. Otherwise, you could end up injuring yourself.\\nYour warm-up doesn't have to be complex. A simple 10-minute walk or jog typically will do the trick.\\nYou may also want to incorporate lunges or squats, particularly if your stretching or strength-training exercises for the session are going to be focused on your lower body.\\nIf you're doing a whole-body workout, try a five-minute walk or jog followed by five minutes of jumping rope or jumping jacks to get your blood pumping.\\n2-2. Stretch both sides of your body.\\nJust as the strength of your muscle groups should be balanced, so should your flexibility. The dominant side of your body may naturally be more flexible than the other, which means you have a deficit to make up.\\nTo increase your flexibility for the purposes of building muscle endurance, stretch each muscle group every time you exercise.\\nIf your non-dominant side is weaker or less flexible, start there and then work on your dominant side.\\nWith all stretching, go as deeply as you can without feeling any pain.\\nStop when you can feel tension, but before the stretch hurts. You should only feel a pull, not intense burning.\\nIf you've not done a lot of stretching or are particularly stiff, you may want to work with a certified personal trainer in the beginning.\\nA trainer can ensure you're using correct form and aren't going too far or putting too much stress on your joints.\\n2-3. Use dynamic stretching before your workout and do static stretching after your workout.\\nSlow, controlled movements that work through your entire range of motion are helpful for increasing flexibility. These stretches also mimic many of the motions you'll use in your full routine, which can enhance your performance.\\nIn static stretches, you move into a position to stretch a particular muscle group, hold the stretch for several seconds, and then release.\\nWith dynamic stretches, your body is continually moving. This makes them ideal for a continued warm-up at the beginning of your workout.\\nStart with basic movements, such as neck rotations, shoulder circles, and arm swings. Keep your movements slow and controlled.\\nBreathe deeply and make every movement with intention and focus.\\nYour movements should be smooth and continuous. Go as far as you can, moving through your full range of motion.\\nIf particular muscles are tight, push them as far as you can without pain.\\n2-4. Use weights to increase certain stretches.\\nUsing weight with static stretches may help to lengthen your muscles. However, keep in mind that this type of stretching may be too extreme for some people and it can lead to pulling a muscle. Start with unweight stretches and only move up to this form of stretching if regular static stretching becomes too easy for you. \\n\\n Start by lying on your back on a weight bench with your legs hanging off the end or flat on the floor.\\nLift the dumbbells to a contracted position over your chest, then slowly lower them so your arms are at your sides.\\nLower as far as you can without pain, feeling the stretch in your pectoral muscles.\\nHold the position for about 10 seconds, then slowly raise them back to the contracted position above your chest.\\n Lean back on a weight bench at a 60-degree incline (or lie completely flat for a deeper stretch).\\nCurl the dumbbells, then lower them slowly into a maximum stretch for your biceps.\\nExtend your arms straight up and then lower the dumbbells to either side of your head for a triceps stretch.\\nIt's possible to add resistance to almost any static stretch, using dumbbells, wrist and ankle weights, or resistance bands.\\n2-5. Incorporate stretching before and after your workout.\\nStretching encourages the growth of fascia, the connective tissue that holds your muscles in place. Not growing this connective tissue as you are building muscles can inhibit your ability to build both strength and endurance over time.\\nDynamic stretching may be better to do at the beginning of your routine, while static stretching works better as you're entering your cool-down phase.\\nYou don't have to limit your stretching to a dedicated \\\"workout time.”\\nThere are plenty of basic stretches that you can do throughout the day, like when you’re sitting at your desk at work.\\nStretching keeps your muscles active and encourages the continued growth of fascia.\\nFor example, you can do neck rotations after working on the computer for an hour, or stand and do shoulder circles or arm swings.\\n3. Designing Your Training Regimen\\n3-1. Limit your recovery time between sets.\\nIf you're trying to build muscle endurance, you don't want your muscles to recover – you want them to continue to work for longer. When you exercise, particularly during strength-training exercises, shorten your rest breaks and take fewer of them. Try not to stop until you feel like you absolutely must, or you can no longer complete the repetitions or movements with good form.\\nDoing bodyweight exercises until failure will help you build muscle without fancy equipment or a gym.\\nFor example, do 10 pull-ups, 10 squats, 10 push-ups, and then 10 sit-ups. Do each exercise back-to-back with no rest.\\nAt the end of that set, if you can no longer continue, take a brief rest, then go through the circuit twice more.\\nKeep in mind that this builds primarily cardio endurance, but not skeletal muscle endurance unless the exercises are repeated to failure.\\nYou also might replace the traditional rest time with a cardio interval.\\nFor example, do a set of strength-training exercises, then jump rope or jog in place for 30 seconds, then return to another strength-training exercise.\\nAn added benefit of decreasing your recovery time between sets is that you may find your exercise sessions don't take as much time out of your day.\\n3-2. Combine strength training with cardio.\\nWhen you divide your training regimen into \\\"strength days\\\" and \\\"cardio days,\\\" you'll have a difficult time building muscle endurance. To successfully build endurance, you need to engage all of your energy systems at once.\\nWorking out in intervals is a good way to do this.\\nFor example, bench press, then jump rope for a minute, then do squats, then do overhead presses, then do crunches.\\nSet your intervals so that upper-body movements are followed by lower-body movements. This gives your muscles a little more recovery time even though your body is constantly moving.\\nWhen you're doing strength-training exercises, try to do your repetitions as quickly as you can while still maintaining good form.\\n3-3. Choose compound and hybrid exercises.\\nCompound exercises require using more than one joint, while hybrid exercises combine two distinct types of movement into one exercise. Doing both of these together increases the whole-body component of your routine, which will help you build muscle endurance.\\nSquats, push-ups, and pull-ups are examples of compound exercises.\\nBicep curls, on the other hand, are an example of an isolated exercise – they only focus on your biceps, with limited work done by your other arm muscles (and nothing from your legs).\\nCombining two compound exercises, or one compound exercise with an isolated exercise, produces a hybrid exercise.\\nFor example, you might do a squat with an overhead press. The more muscles you involve in each exercise, the more your heart is stimulated.\\nCompound exercises can increase both your muscle and cardiovascular endurance.\\nAdd an isolated exercise to a compound exercise (ex. lunges with bicep curls) to build muscle endurance while intensely targeting a particular muscle group.\\nCombining isolated exercises with compound exercises can help to correct a muscle imbalance.\\n3-4. Add plyometrics.\\nPlyometrics involves explosive movements that stimulate the development of fast-twitch muscle fibers to increase your speed and power. While this might not sound so much like endurance, these movements require a lot of energy and will present a significant challenge to your muscles.\\nFull plyometrics routines are designed primarily for professional athletes, and can take quite a toll on the body of beginners or amateur workout enthusiasts.\\nHowever, you can borrow some of the more basic, lower-impact plyometrics movements and incorporate them into your regular workout regimen.\\nFor example, you might include a set of burpees or jumping knee tucks between regular strength-training exercises.\\nEven activities such as jumping rope are technically plyometrics exercises.\\n3-5. Try a variety of activities.\\nIn as little as a couple of weeks, your muscles are going to get used to doing even the most well-crafted exercise routine. Switching up activities keeps your muscles from being overused because you're asking them to move in different ways. If you want to build stamina and endurance, it's important to be agile and able to adapt to different movements.\\nJoin your local gym or fitness center for access to different classes to challenge different muscles and boost your motivation.\\nIf you can't join a gym, increase the variety in your training regimen by planning several different routines and rotating them.\\nShake up your routine (physically and mentally) by labeling each training routine with a number and drawing a random number or rolling a dice.\\nJoin community sports league. Playing a sport adds variety to your training regimen, and most sports also build muscle endurance.\\nTips\\nEven if you're a relatively fit person, it's still a good idea to talk to your doctor before you start a new training regimen. Drastic changes can affect your body in unintended ways.\\n\", \"简要回答\": \"Muscular endurance allows you to perform physically for extended lengths of times without exhaustion. Physical endurance is especially important if you perform physical labor or if you are involved in sports where high levels of exertion are required over hours or even days. Some examples of when physical endurance is useful include during rehabilitation from an injury, digging in the garden all day, working in construction, playing competitive tennis, swimming, or marathon running. Regardless of your reasons for wanting muscle endurance, there are some techniques that you can apply to your gym workout to build muscular endurance.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Strength\", \"步骤\": [{\"编号\": 1, \"标题\": \"Build strength and endurance together.\", \"描述\": \"Typically, at the gym you would do fewer repetitions with heavy weights to build strength, and more repetitions with light weights to build endurance. Doing both together in one routine allows you to build muscle strength, size, and endurance all at the same time.\\nDesign a routine that involves four exercises for each muscle group.\\nEach exercise should target that muscle group in a different way, requiring movement from a different angle, or with different grip positions.\\nYou can use dumbbells, plate loaded bars, and machines or body weight to do strength training exercises.\\nFor the first exercise, you'll do four repetitions per set with the heaviest weight you can handle. Do three sets with a brief rest of a minute or two in between.\\nYour second exercise uses lighter weights, with eight repetitions per set for three sets.\\nFor your third exercise, choose even lighter weights and do three sets of 12 repetitions each.\\nIn your fourth and final exercise for that muscle group, do three sets of 16 repetitions with the lightest weight.\\nFor example, to work the muscles in your back, you might do T-bar rows, wide-grip lat pull-downs, one-arm dumbbell rows, and finally, straight-arm pull-downs.\"}, {\"编号\": 2, \"标题\": \"Correct muscle imbalances.\", \"描述\": \"In your strength training, you may focus on one muscle group more than another. If parts of your body are stronger than others, this imbalance causes your body to work inefficiently. That inefficiency not only decreases your muscle endurance, but also makes you more at risk for injury.\\nYou might recognize significant muscle imbalances from viral \\\"skipped leg day\\\" images showing bodybuilders with skinny, underdeveloped legs and a massive upper body.\\nWhile your imbalance may not be that significant, you probably have an idea of which muscle groups need more work (typically, the ones you don't enjoy, or dread working on).\\nYou can find more specific muscle imbalances by looking to common muscle group pairs.\\nIf a particular muscle is consistently tight or always sore after a workout, it may be that its opposing muscle needs to be strengthened.\\nFor example, if your triceps are tight and sore, strengthening your biceps can improve this (and vice versa). If you have tight hamstrings, work on your quadriceps, abs, and hip flexors.\"}, {\"编号\": 3, \"标题\": \"Concentrate on full-range-of-motion exercises.\", \"描述\": \"Exercises that employ your full range of motion enable you to work the entire muscle, as well as improving your flexibility. Flexibility is not only essential to helping prevent injury, but can help you build muscle endurance by encouraging your muscles to work more efficiently.\\nGreater range of motion accesses greater length of the muscle and hence more muscle fibers.\\nPerhaps more importantly, increased flexibility enables you to consistently perform exercises with correct form, which can help prevent strains and injuries.\\nFull-range-of-motion exercises improve the function in your joints and reduce stress on your tendons.\\nThey also will keep the muscle groups surrounding those joints from being overworked.\\nYou can use your full range of motion on nearly any exercise.\\nFor example, if you're doing squats, make sure every repetition is a full squat, rather than the shorter \\\"pulse squats\\\" that only employ about a quarter of your full range of motion.\"}, {\"编号\": 4, \"标题\": \"Increase sets and repetitions gradually.\", \"描述\": \"If you continue to do the same exercises with the same level of resistance for an extended period of time, eventually you'll get no benefit from the exercises. Progressive overload is the key to continually building muscle endurance.\\nIt only takes your body a couple of weeks to adjust to resistance, so you should be increasing the amount of weight you use at least that often.\\nAlong with increasing resistance, increase the number of repetitions you do.\\nIncreasing repetitions doesn't just apply to weight lifting.\\nIf you're running, for example, you should increase the distance you run every couple of weeks to increase your cardiovascular and muscular endurance.\"}]}, {\"编号\": 2, \"标题\": \"Increasing Flexibility\", \"步骤\": [{\"编号\": 1, \"标题\": \"Warm up before stretching.\", \"描述\": \"Before doing any kind of stretching exercises, increasing your body temperature by one or two degrees is essential to get blood flowing to the muscles you intend to stretch. Otherwise, you could end up injuring yourself.\\nYour warm-up doesn't have to be complex. A simple 10-minute walk or jog typically will do the trick.\\nYou may also want to incorporate lunges or squats, particularly if your stretching or strength-training exercises for the session are going to be focused on your lower body.\\nIf you're doing a whole-body workout, try a five-minute walk or jog followed by five minutes of jumping rope or jumping jacks to get your blood pumping.\"}, {\"编号\": 2, \"标题\": \"Stretch both sides of your body.\", \"描述\": \"Just as the strength of your muscle groups should be balanced, so should your flexibility. The dominant side of your body may naturally be more flexible than the other, which means you have a deficit to make up.\\nTo increase your flexibility for the purposes of building muscle endurance, stretch each muscle group every time you exercise.\\nIf your non-dominant side is weaker or less flexible, start there and then work on your dominant side.\\nWith all stretching, go as deeply as you can without feeling any pain.\\nStop when you can feel tension, but before the stretch hurts. You should only feel a pull, not intense burning.\\nIf you've not done a lot of stretching or are particularly stiff, you may want to work with a certified personal trainer in the beginning.\\nA trainer can ensure you're using correct form and aren't going too far or putting too much stress on your joints.\"}, {\"编号\": 3, \"标题\": \"Use dynamic stretching before your workout and do static stretching after your workout.\", \"描述\": \"Slow, controlled movements that work through your entire range of motion are helpful for increasing flexibility. These stretches also mimic many of the motions you'll use in your full routine, which can enhance your performance.\\nIn static stretches, you move into a position to stretch a particular muscle group, hold the stretch for several seconds, and then release.\\nWith dynamic stretches, your body is continually moving. This makes them ideal for a continued warm-up at the beginning of your workout.\\nStart with basic movements, such as neck rotations, shoulder circles, and arm swings. Keep your movements slow and controlled.\\nBreathe deeply and make every movement with intention and focus.\\nYour movements should be smooth and continuous. Go as far as you can, moving through your full range of motion.\\nIf particular muscles are tight, push them as far as you can without pain.\"}, {\"编号\": 4, \"标题\": \"Use weights to increase certain stretches.\", \"描述\": \"Using weight with static stretches may help to lengthen your muscles. However, keep in mind that this type of stretching may be too extreme for some people and it can lead to pulling a muscle. Start with unweight stretches and only move up to this form of stretching if regular static stretching becomes too easy for you. \\n\\n Start by lying on your back on a weight bench with your legs hanging off the end or flat on the floor.\\nLift the dumbbells to a contracted position over your chest, then slowly lower them so your arms are at your sides.\\nLower as far as you can without pain, feeling the stretch in your pectoral muscles.\\nHold the position for about 10 seconds, then slowly raise them back to the contracted position above your chest.\\n Lean back on a weight bench at a 60-degree incline (or lie completely flat for a deeper stretch).\\nCurl the dumbbells, then lower them slowly into a maximum stretch for your biceps.\\nExtend your arms straight up and then lower the dumbbells to either side of your head for a triceps stretch.\\nIt's possible to add resistance to almost any static stretch, using dumbbells, wrist and ankle weights, or resistance bands.\"}, {\"编号\": 5, \"标题\": \"Incorporate stretching before and after your workout.\", \"描述\": \"Stretching encourages the growth of fascia, the connective tissue that holds your muscles in place. Not growing this connective tissue as you are building muscles can inhibit your ability to build both strength and endurance over time.\\nDynamic stretching may be better to do at the beginning of your routine, while static stretching works better as you're entering your cool-down phase.\\nYou don't have to limit your stretching to a dedicated \\\"workout time.”\\nThere are plenty of basic stretches that you can do throughout the day, like when you’re sitting at your desk at work.\\nStretching keeps your muscles active and encourages the continued growth of fascia.\\nFor example, you can do neck rotations after working on the computer for an hour, or stand and do shoulder circles or arm swings.\"}]}, {\"编号\": 3, \"标题\": \"Designing Your Training Regimen\", \"步骤\": [{\"编号\": 1, \"标题\": \"Limit your recovery time between sets.\", \"描述\": \"If you're trying to build muscle endurance, you don't want your muscles to recover – you want them to continue to work for longer. When you exercise, particularly during strength-training exercises, shorten your rest breaks and take fewer of them. Try not to stop until you feel like you absolutely must, or you can no longer complete the repetitions or movements with good form.\\nDoing bodyweight exercises until failure will help you build muscle without fancy equipment or a gym.\\nFor example, do 10 pull-ups, 10 squats, 10 push-ups, and then 10 sit-ups. Do each exercise back-to-back with no rest.\\nAt the end of that set, if you can no longer continue, take a brief rest, then go through the circuit twice more.\\nKeep in mind that this builds primarily cardio endurance, but not skeletal muscle endurance unless the exercises are repeated to failure.\\nYou also might replace the traditional rest time with a cardio interval.\\nFor example, do a set of strength-training exercises, then jump rope or jog in place for 30 seconds, then return to another strength-training exercise.\\nAn added benefit of decreasing your recovery time between sets is that you may find your exercise sessions don't take as much time out of your day.\"}, {\"编号\": 2, \"标题\": \"Combine strength training with cardio.\", \"描述\": \"When you divide your training regimen into \\\"strength days\\\" and \\\"cardio days,\\\" you'll have a difficult time building muscle endurance. To successfully build endurance, you need to engage all of your energy systems at once.\\nWorking out in intervals is a good way to do this.\\nFor example, bench press, then jump rope for a minute, then do squats, then do overhead presses, then do crunches.\\nSet your intervals so that upper-body movements are followed by lower-body movements. This gives your muscles a little more recovery time even though your body is constantly moving.\\nWhen you're doing strength-training exercises, try to do your repetitions as quickly as you can while still maintaining good form.\"}, {\"编号\": 3, \"标题\": \"Choose compound and hybrid exercises.\", \"描述\": \"Compound exercises require using more than one joint, while hybrid exercises combine two distinct types of movement into one exercise. Doing both of these together increases the whole-body component of your routine, which will help you build muscle endurance.\\nSquats, push-ups, and pull-ups are examples of compound exercises.\\nBicep curls, on the other hand, are an example of an isolated exercise – they only focus on your biceps, with limited work done by your other arm muscles (and nothing from your legs).\\nCombining two compound exercises, or one compound exercise with an isolated exercise, produces a hybrid exercise.\\nFor example, you might do a squat with an overhead press. The more muscles you involve in each exercise, the more your heart is stimulated.\\nCompound exercises can increase both your muscle and cardiovascular endurance.\\nAdd an isolated exercise to a compound exercise (ex. lunges with bicep curls) to build muscle endurance while intensely targeting a particular muscle group.\\nCombining isolated exercises with compound exercises can help to correct a muscle imbalance.\"}, {\"编号\": 4, \"标题\": \"Add plyometrics.\", \"描述\": \"Plyometrics involves explosive movements that stimulate the development of fast-twitch muscle fibers to increase your speed and power. While this might not sound so much like endurance, these movements require a lot of energy and will present a significant challenge to your muscles.\\nFull plyometrics routines are designed primarily for professional athletes, and can take quite a toll on the body of beginners or amateur workout enthusiasts.\\nHowever, you can borrow some of the more basic, lower-impact plyometrics movements and incorporate them into your regular workout regimen.\\nFor example, you might include a set of burpees or jumping knee tucks between regular strength-training exercises.\\nEven activities such as jumping rope are technically plyometrics exercises.\"}, {\"编号\": 5, \"标题\": \"Try a variety of activities.\", \"描述\": \"In as little as a couple of weeks, your muscles are going to get used to doing even the most well-crafted exercise routine. Switching up activities keeps your muscles from being overused because you're asking them to move in different ways. If you want to build stamina and endurance, it's important to be agile and able to adapt to different movements.\\nJoin your local gym or fitness center for access to different classes to challenge different muscles and boost your motivation.\\nIf you can't join a gym, increase the variety in your training regimen by planning several different routines and rotating them.\\nShake up your routine (physically and mentally) by labeling each training routine with a number and drawing a random number or rolling a dice.\\nJoin community sports league. Playing a sport adds variety to your training regimen, and most sports also build muscle endurance.\"}], \"小提示\": [\"Even if you're a relatively fit person, it's still a good idea to talk to your doctor before you start a new training regimen. Drastic changes can affect your body in unintended ways.\\n\"]}]}}",
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wikihow
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How to Build Muscle Naturally
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1. Training and Working Out
1-1. Work out 2-3 times a week to give your muscles healthy breaks.
Working out every day is not a particularly good idea. Your muscles need time to repair and it’s important to get some rest in between workout sessions. Leave at least 1 day off in your schedule in between workout sessions.
You’ll actually build less muscle if you lift every single day. Running daily is fine if you’re looking to trim down your waistline while building muscle, but lifting every day will simply be less effective.
1-2. Get a trainer to build a specific workout plan and stay motivated.
It’s not mandatory, but getting a personal trainer is a great way to stick with your workout regimen. They’ll also be able to guide you through the proper forms and mechanics for certain exercises. This is a particularly good idea if you’re new to weightlifting and working out.
You can also ask a friend that lifts regularly to help you out and be your lifting partner if you prefer.
1-3. Warm up by stretching and doing light aerobics for 10 minutes before lifting.
Before you begin any strength training exercises, it's important to warm up your muscles to prevent pulling a muscle or injuring yourself. Start by touching your toes with your legs straight for 5-10 seconds. Stretch your arms by pulling each arm across your chest and behind your head. Pull your feet up behind you to do some thigh stretches. Then, hop on a treadmill, bike, or do some jumping jacks. Get 10-15 minutes of cardio in before lifting.
When stretching, it doesn’t necessarily matter if you do any specific stretches so long as you loosen up your legs, arms, chest, and back.
1-4. Target your arms using curls and bent rows.
These exercises often need a barbell or dumbbells, but they can be done at home without a spotter. If you find that the amount of weight you are using is too easy, try increasing it. Starting off with 10–15 pounds (4.5–6.8 kg) if you aren’t sure where to start. Try doing 3 sets of each exercise with 10-15 reps in each set.
Bicep curls can be done with a barbell or dumbbells depending on your preference. Hold the weight with your palm facing up and slowly lift the weight towards your shoulders by curling your biceps up before lowering it slowly back to the original position. Hold it for 1 second to complete 1 rep before repeating the process again.
To do a bent row, put one knee down on a bench and hinge from the waist so your back is flat. Hold a dumbbell in one hand and let it hang down toward the ground. Tense your shoulder, bicep, and forearm. Pull the weight directly up to your chest and lower it back down toward the floor to complete 1 rep. After completing 1 set, swap hands.
1-5. Use crunches and leg raises to build your abs up.
For many people, the abdominal area is where their weight hangs out, and they often do cardio to achieve that flat belly look. Cardio isn't always enough to create a 6-pack, but these exercises will help you achieve it. Do 10-15 reps each and do 1 set.
Leg raises are fairly simple and straightforward. Lie on your back with your feet together and keep your legs straight. Raise your legs as high as you can without bending your knees or lifting your butt off of the floor. Once you reach the highest you can go, hold it for 1 second. Then, slowly lower your legs back to 1–2 inches (2.5–5.1 cm) above the ground. Do not let your feet touch the ground and count 1 rep. Repeat this process to complete a set.
Crunches are also pretty easy in terms of form. To do a crunch, lie down on your back with your knees bent. Put your arms across your chest and raise your upper body up without lifting your lower back. Once you get as high as you can, count 1 rep. Slowly lower yourself back to the ground and stop when you’re 1–2 inches (2.5–5.1 cm) above the ground before completing the rest of the set.
1-6. Build your chest up with bench presses and push-ups.
These exercises not only build muscle in your chest, but also help increase strength in your shoulders and arms. You can do these at home or in a gym. Keep in mind, you do need a spotter if you’re going to do the bench press.
You can do a bench press with a barbell or dumbbells. Lay flat on your back on a lifting bench and hoist the dumbbells or barbell directly above your chest. Once your arms are fully extended, hold it for 1 second before lowering your arms down. Stop when the dumbbells or barbells are 3–4 inches (7.6–10.2 cm) from your chest to count 1 rep. Do not hesitate to call a spotter if you need help. Do 5-10 reps based on how much weight you’re using.
Push-ups are a classic choice. Either do standard push-ups or slide a small platform or ottoman under your feet to increase the resistance on your chest and alleviate pressure on your back. Keep your hands below your shoulder and lower yourself till your chin is 1–2 inches (2.5–5.1 cm) above the ground before pushing yourself back up to do 1 rep. Do 10-20 per set and do 2 sets if possible.
1-7. Target your legs with squats and leg curls.
These exercises will target your butt, glutes, and legs. Use a dumbbell or barbell for these exercises and try to do three sets of each exercise with 10 to 15 repetitions.
To do a squat, take a heavy dumbbell or barbell and hold it in in your hands, stand up straight placing your feet shoulder width apart. Bend your knees so your thighs are parallel to the floor while keeping your back straight. Hold your position for 1-2 seconds before raising yourself up to count 1 rep.
You have to do leg curls at the gym on a leg bench machine. Lie down on your stomach and slide your feet under the footpads. Use your knees to curl your calves up and pull the weights up towards your butt. Once you raise the footpads up as high as you can, lower the weights slowly to count 1 rep.
1-8. Set a goal for yourself to build muscle up over time.
You may want to bulk up fast, but remember that building real muscle takes time. Determine how much muscle you want to build and take a “before” photo so you can gauge your progress over time. For the next few months, be sure to get adequate sleep, prepare to cut out the junk food, and go grocery shopping to pick up some good proteins and carbs for your fridge.
Set a date where you’re going to start, but don’t focus too much on an end date. Everyone’s process is different and it can take anywhere from 1 month to a year to bulk up depending on your age, diet, and metabolism.
2. Adjusting Your Diet
2-1. Increase your daily caloric intake to raise your body mass.
If you are burning all the calories you eat, working out and burning fat will make you thinner. For most people, consuming an additional 300-500 calories a day is more than enough to bulk up while working out regularly. Keep in mind, these calories should be equally consumed through proteins, carbohydrates, and a little bit of fat.
Make sure you are eating the right kinds of foods during the day. You don't want to increase your daily caloric consumption by eating lots of junk food.
Adult men normally need around 2,400 calories a day while women need around 2,000. These caloric requirements differ a little based on age, weight, and height. Talk to a nutritionist or doctor to determine how many calories you need.
2-2. Consume a protein-rich breakfast every day to start burning fat.
In the morning, be sure to eat eggs, lean sausage, Greek yogurt, or some other protein-rich food. Eating early in the morning jumpstarts your metabolism and tells your body that it’s time to start burning energy. This will not only make it easier to lose the bad weight, but the protein will help your muscles stay strong and healthy as they get bigger.
A good sample breakfast might be a small cup of yogurt, an egg, and a few low-fat sausage links.
Don’t eat so much in the morning that you feel tired and sluggish during the day.
2-3. Eat more frequently throughout the day and have a smaller dinner.
Instead of sticking to the usual 3 meals a day, you’ll have an easier time building muscle with 4-5 meals. This will also help you reach your caloric target. Eating more meals will increase your metabolism and energy levels which will make it easier to build muscle.
Make your last daily meal a little smaller than your breakfast or lunch. Since your metabolism is lower late at night, eating a lot after 5 pm may help you put on weight, but it won’t build muscle.
2-4. Drink plenty of water to stay hydrated, especially before working out.
It's important to make sure you aren't dehydrated with your increased diet and workout routine. Consume roughly 17–20 fl oz (500–590 mL) of water at least 2 hours before working out. While you’re lifting or running, drink 7–10 fl oz (210–300 mL) of water every 10-20 minutes. After you’re done, have 16–24 fl oz (470–710 mL) of water for every 1 lb (0.45 kg) you lost through your sweat to stay properly hydrated.
2-5. Get roughly 25-30% of your daily calories from protein.
Everyone’s body is different, but protein is a major contributor when it comes to building muscle mass. Since protein repairs muscle tissue, it’s extremely important to get at least 25% of your diet from protein when you’re bulking up.
Fresh salmon with a side of broccoli or potatoes is a great way to get some protein. You could also make something using grilled chicken, a beef stew, or a tofu dish.
Good options when it comes to protein include lean beef, chicken, eggs, almonds, broccoli, and Greek yogurt.
Stay away from junk food and soda if you’re trying to build muscle!
2-6. Eat enough carbohydrates to make them roughly 55-60% of your diet.
Carbohydrates are essential when it comes to producing energy. Since you’ll be using a lot more energy than most people by working out every other day or so, getting plenty of carbs is key to building muscle. One easy way to do this is to have a carb with each meal every day. You could also eat a single carbohydrate-heavy dish, like pasta.
Solid carbohydrates include any vegetable, salmon, nuts, chickpeas, lentils, and potatoes.
For meals, you could make some sweet potatoes, mixed greens, with a protein. You can also get a ton of carbs from pasta, which can be prepared a variety of different ways.
2-7. Make fiber, oils, and healthy fats the remaining 15-20% of your calories.
Fiber is crucial for helping your body digest while healthy oils like olive oil and almond oil contain a variety of acids that your body needs. The oils will also help reduce inflammation which you may run into while working out regularly. For fat, try to limit your intake and stick with healthy fats found in cheese, avocado, and quinoa.
Foods that are rich in fiber include basically any fruit and vegetable. Throw in some veggies with at least one of your meals to make sure that you get enough fiber.
Popcorn with a little oil and no butter or salt is a healthy nutritious snack that’s rich in fiber and oil.
3. When to Seek Medical Care
3-1. Talk to your doctor about exercising safely.
The types of exercise you can do safely depend on a lot of factors, like your fitness level, current weight, age, and overall health. Before you take on a strenuous new workout routine, see your doctor. They can tell you what kinds of exercise are likely to benefit you the most, and help you avoid exercises that might lead to injury.
For example, if you struggle with arthritis or another musculoskeletal condition, your doctor or physical therapist can help you choose exercises that will help you build muscle mass without putting strain on your joints.
Ask your doctor to recommend a physical therapist or certified personal trainer who can help you develop a healthy exercise plan.
3-2. Consult your doctor before making major dietary changes.
Your nutritional needs will also vary depending on a lot of individual factors, such as your age, sex, overall health, and current dietary habits. A doctor or registered dietitian can help you determine how much you need to eat in order to build muscle in a healthy way.
They can also advise you about which foods are healthiest for you. Let your doctor know if you have any health conditions that might affect what you can safely eat, such as diabetes, high blood pressure, or kidney disease.
3-3. Seek medical help if you have concerns about your muscle mass.
If you're having trouble building muscle or gaining weight, make an appointment to talk to your doctor. They may be able to determine if there is an underlying condition (such as a thyroid problem or a nutrient deficiency) that's making it harder for you to build muscle mass.
Give your doctor detailed information about your current diet and exercise habits, your health history, and any medications or supplements you're currently taking.
3-4. Get medical advice before trying any supplements.
While some dietary supplements, like glutamine, can help you build muscle in a healthy way, others may do more harm than good. Additionally, supplements can sometimes interact badly with medications or other supplements, sometimes causing serious side effects. Before starting any new supplement, talk to your doctor about whether it's a good idea for you.
Give your doctor a full list of any prescription or over-the-counter medications you are currently taking, as well as any other vitamins or dietary supplements.
Let your doctor know if you have any medical conditions or health concerns that might affect which supplements you can safely take, such as pregnancy, kidney or liver disease, or a blood clotting disorder.
3-5. See your doctor if you have severe pain after working out.
It's normal to feel a little sore after working out, especially if you're not used to using those muscles. However, some types of pain after exercise might mean that you have an injury.
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"create_time": "20230517 10:59:06",
"回答明细": "{\"回答\": \"1. Training and Working Out\\n1-1. Work out 2-3 times a week to give your muscles healthy breaks.\\nWorking out every day is not a particularly good idea. Your muscles need time to repair and it’s important to get some rest in between workout sessions. Leave at least 1 day off in your schedule in between workout sessions.\\nYou’ll actually build less muscle if you lift every single day. Running daily is fine if you’re looking to trim down your waistline while building muscle, but lifting every day will simply be less effective.\\n1-2. Get a trainer to build a specific workout plan and stay motivated.\\nIt’s not mandatory, but getting a personal trainer is a great way to stick with your workout regimen. They’ll also be able to guide you through the proper forms and mechanics for certain exercises. This is a particularly good idea if you’re new to weightlifting and working out.\\nYou can also ask a friend that lifts regularly to help you out and be your lifting partner if you prefer.\\n1-3. Warm up by stretching and doing light aerobics for 10 minutes before lifting.\\nBefore you begin any strength training exercises, it's important to warm up your muscles to prevent pulling a muscle or injuring yourself. Start by touching your toes with your legs straight for 5-10 seconds. Stretch your arms by pulling each arm across your chest and behind your head. Pull your feet up behind you to do some thigh stretches. Then, hop on a treadmill, bike, or do some jumping jacks. Get 10-15 minutes of cardio in before lifting.\\nWhen stretching, it doesn’t necessarily matter if you do any specific stretches so long as you loosen up your legs, arms, chest, and back.\\n1-4. Target your arms using curls and bent rows.\\nThese exercises often need a barbell or dumbbells, but they can be done at home without a spotter. If you find that the amount of weight you are using is too easy, try increasing it. Starting off with 10–15 pounds (4.5–6.8 kg) if you aren’t sure where to start. Try doing 3 sets of each exercise with 10-15 reps in each set.\\nBicep curls can be done with a barbell or dumbbells depending on your preference. Hold the weight with your palm facing up and slowly lift the weight towards your shoulders by curling your biceps up before lowering it slowly back to the original position. Hold it for 1 second to complete 1 rep before repeating the process again.\\nTo do a bent row, put one knee down on a bench and hinge from the waist so your back is flat. Hold a dumbbell in one hand and let it hang down toward the ground. Tense your shoulder, bicep, and forearm. Pull the weight directly up to your chest and lower it back down toward the floor to complete 1 rep. After completing 1 set, swap hands.\\n1-5. Use crunches and leg raises to build your abs up.\\nFor many people, the abdominal area is where their weight hangs out, and they often do cardio to achieve that flat belly look. Cardio isn't always enough to create a 6-pack, but these exercises will help you achieve it. Do 10-15 reps each and do 1 set.\\nLeg raises are fairly simple and straightforward. Lie on your back with your feet together and keep your legs straight. Raise your legs as high as you can without bending your knees or lifting your butt off of the floor. Once you reach the highest you can go, hold it for 1 second. Then, slowly lower your legs back to 1–2 inches (2.5–5.1 cm) above the ground. Do not let your feet touch the ground and count 1 rep. Repeat this process to complete a set.\\nCrunches are also pretty easy in terms of form. To do a crunch, lie down on your back with your knees bent. Put your arms across your chest and raise your upper body up without lifting your lower back. Once you get as high as you can, count 1 rep. Slowly lower yourself back to the ground and stop when you’re 1–2 inches (2.5–5.1 cm) above the ground before completing the rest of the set.\\n1-6. Build your chest up with bench presses and push-ups.\\nThese exercises not only build muscle in your chest, but also help increase strength in your shoulders and arms. You can do these at home or in a gym. Keep in mind, you do need a spotter if you’re going to do the bench press.\\nYou can do a bench press with a barbell or dumbbells. Lay flat on your back on a lifting bench and hoist the dumbbells or barbell directly above your chest. Once your arms are fully extended, hold it for 1 second before lowering your arms down. Stop when the dumbbells or barbells are 3–4 inches (7.6–10.2 cm) from your chest to count 1 rep. Do not hesitate to call a spotter if you need help. Do 5-10 reps based on how much weight you’re using.\\nPush-ups are a classic choice. Either do standard push-ups or slide a small platform or ottoman under your feet to increase the resistance on your chest and alleviate pressure on your back. Keep your hands below your shoulder and lower yourself till your chin is 1–2 inches (2.5–5.1 cm) above the ground before pushing yourself back up to do 1 rep. Do 10-20 per set and do 2 sets if possible.\\n1-7. Target your legs with squats and leg curls.\\nThese exercises will target your butt, glutes, and legs. Use a dumbbell or barbell for these exercises and try to do three sets of each exercise with 10 to 15 repetitions.\\nTo do a squat, take a heavy dumbbell or barbell and hold it in in your hands, stand up straight placing your feet shoulder width apart. Bend your knees so your thighs are parallel to the floor while keeping your back straight. Hold your position for 1-2 seconds before raising yourself up to count 1 rep.\\nYou have to do leg curls at the gym on a leg bench machine. Lie down on your stomach and slide your feet under the footpads. Use your knees to curl your calves up and pull the weights up towards your butt. Once you raise the footpads up as high as you can, lower the weights slowly to count 1 rep.\\n1-8. Set a goal for yourself to build muscle up over time.\\nYou may want to bulk up fast, but remember that building real muscle takes time. Determine how much muscle you want to build and take a “before” photo so you can gauge your progress over time. For the next few months, be sure to get adequate sleep, prepare to cut out the junk food, and go grocery shopping to pick up some good proteins and carbs for your fridge.\\nSet a date where you’re going to start, but don’t focus too much on an end date. Everyone’s process is different and it can take anywhere from 1 month to a year to bulk up depending on your age, diet, and metabolism.\\n2. Adjusting Your Diet\\n2-1. Increase your daily caloric intake to raise your body mass.\\nIf you are burning all the calories you eat, working out and burning fat will make you thinner. For most people, consuming an additional 300-500 calories a day is more than enough to bulk up while working out regularly. Keep in mind, these calories should be equally consumed through proteins, carbohydrates, and a little bit of fat.\\nMake sure you are eating the right kinds of foods during the day. You don't want to increase your daily caloric consumption by eating lots of junk food.\\nAdult men normally need around 2,400 calories a day while women need around 2,000. These caloric requirements differ a little based on age, weight, and height. Talk to a nutritionist or doctor to determine how many calories you need.\\n2-2. Consume a protein-rich breakfast every day to start burning fat.\\nIn the morning, be sure to eat eggs, lean sausage, Greek yogurt, or some other protein-rich food. Eating early in the morning jumpstarts your metabolism and tells your body that it’s time to start burning energy. This will not only make it easier to lose the bad weight, but the protein will help your muscles stay strong and healthy as they get bigger.\\nA good sample breakfast might be a small cup of yogurt, an egg, and a few low-fat sausage links.\\nDon’t eat so much in the morning that you feel tired and sluggish during the day.\\n2-3. Eat more frequently throughout the day and have a smaller dinner.\\nInstead of sticking to the usual 3 meals a day, you’ll have an easier time building muscle with 4-5 meals. This will also help you reach your caloric target. Eating more meals will increase your metabolism and energy levels which will make it easier to build muscle.\\nMake your last daily meal a little smaller than your breakfast or lunch. Since your metabolism is lower late at night, eating a lot after 5 pm may help you put on weight, but it won’t build muscle.\\n2-4. Drink plenty of water to stay hydrated, especially before working out.\\nIt's important to make sure you aren't dehydrated with your increased diet and workout routine. Consume roughly 17–20 fl oz (500–590 mL) of water at least 2 hours before working out. While you’re lifting or running, drink 7–10 fl oz (210–300 mL) of water every 10-20 minutes. After you’re done, have 16–24 fl oz (470–710 mL) of water for every 1 lb (0.45 kg) you lost through your sweat to stay properly hydrated.\\n2-5. Get roughly 25-30% of your daily calories from protein.\\nEveryone’s body is different, but protein is a major contributor when it comes to building muscle mass. Since protein repairs muscle tissue, it’s extremely important to get at least 25% of your diet from protein when you’re bulking up.\\nFresh salmon with a side of broccoli or potatoes is a great way to get some protein. You could also make something using grilled chicken, a beef stew, or a tofu dish.\\nGood options when it comes to protein include lean beef, chicken, eggs, almonds, broccoli, and Greek yogurt.\\nStay away from junk food and soda if you’re trying to build muscle!\\n2-6. Eat enough carbohydrates to make them roughly 55-60% of your diet.\\nCarbohydrates are essential when it comes to producing energy. Since you’ll be using a lot more energy than most people by working out every other day or so, getting plenty of carbs is key to building muscle. One easy way to do this is to have a carb with each meal every day. You could also eat a single carbohydrate-heavy dish, like pasta.\\nSolid carbohydrates include any vegetable, salmon, nuts, chickpeas, lentils, and potatoes.\\nFor meals, you could make some sweet potatoes, mixed greens, with a protein. You can also get a ton of carbs from pasta, which can be prepared a variety of different ways.\\n2-7. Make fiber, oils, and healthy fats the remaining 15-20% of your calories.\\nFiber is crucial for helping your body digest while healthy oils like olive oil and almond oil contain a variety of acids that your body needs. The oils will also help reduce inflammation which you may run into while working out regularly. For fat, try to limit your intake and stick with healthy fats found in cheese, avocado, and quinoa.\\nFoods that are rich in fiber include basically any fruit and vegetable. Throw in some veggies with at least one of your meals to make sure that you get enough fiber.\\nPopcorn with a little oil and no butter or salt is a healthy nutritious snack that’s rich in fiber and oil.\\n3. When to Seek Medical Care\\n3-1. Talk to your doctor about exercising safely.\\nThe types of exercise you can do safely depend on a lot of factors, like your fitness level, current weight, age, and overall health. Before you take on a strenuous new workout routine, see your doctor. They can tell you what kinds of exercise are likely to benefit you the most, and help you avoid exercises that might lead to injury.\\nFor example, if you struggle with arthritis or another musculoskeletal condition, your doctor or physical therapist can help you choose exercises that will help you build muscle mass without putting strain on your joints.\\nAsk your doctor to recommend a physical therapist or certified personal trainer who can help you develop a healthy exercise plan.\\n3-2. Consult your doctor before making major dietary changes.\\nYour nutritional needs will also vary depending on a lot of individual factors, such as your age, sex, overall health, and current dietary habits. A doctor or registered dietitian can help you determine how much you need to eat in order to build muscle in a healthy way.\\nThey can also advise you about which foods are healthiest for you. Let your doctor know if you have any health conditions that might affect what you can safely eat, such as diabetes, high blood pressure, or kidney disease.\\n3-3. Seek medical help if you have concerns about your muscle mass.\\nIf you're having trouble building muscle or gaining weight, make an appointment to talk to your doctor. They may be able to determine if there is an underlying condition (such as a thyroid problem or a nutrient deficiency) that's making it harder for you to build muscle mass.\\nGive your doctor detailed information about your current diet and exercise habits, your health history, and any medications or supplements you're currently taking.\\n3-4. Get medical advice before trying any supplements.\\nWhile some dietary supplements, like glutamine, can help you build muscle in a healthy way, others may do more harm than good. Additionally, supplements can sometimes interact badly with medications or other supplements, sometimes causing serious side effects. Before starting any new supplement, talk to your doctor about whether it's a good idea for you.\\nGive your doctor a full list of any prescription or over-the-counter medications you are currently taking, as well as any other vitamins or dietary supplements.\\nLet your doctor know if you have any medical conditions or health concerns that might affect which supplements you can safely take, such as pregnancy, kidney or liver disease, or a blood clotting disorder.\\n3-5. See your doctor if you have severe pain after working out.\\nIt's normal to feel a little sore after working out, especially if you're not used to using those muscles. However, some types of pain after exercise might mean that you have an injury.\\n\", \"简要回答\": \"If you’re building muscle naturally, it simply means that you’re not using supplements or medications to bulk up. This is a great way to get bigger and stronger since it’s safer and more likely to work. By changing up your diet and lifting weights regularly, you can build muscle and improve your overall health. You won’t see results overnight, but with a strict schedule and a little discipline, you’ll see gains in as little as a few months. Remember to see your doctor before making any major changes to your diet or exercise routine. You’ll also need to consult a doctor if you experience extreme pain or strange bruising after working out.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Training and Working Out\", \"步骤\": [{\"编号\": 1, \"标题\": \"Work out 2-3 times a week to give your muscles healthy breaks.\", \"描述\": \"Working out every day is not a particularly good idea. Your muscles need time to repair and it’s important to get some rest in between workout sessions. Leave at least 1 day off in your schedule in between workout sessions.\\nYou’ll actually build less muscle if you lift every single day. Running daily is fine if you’re looking to trim down your waistline while building muscle, but lifting every day will simply be less effective.\"}, {\"编号\": 2, \"标题\": \"Get a trainer to build a specific workout plan and stay motivated.\", \"描述\": \"It’s not mandatory, but getting a personal trainer is a great way to stick with your workout regimen. They’ll also be able to guide you through the proper forms and mechanics for certain exercises. This is a particularly good idea if you’re new to weightlifting and working out.\\nYou can also ask a friend that lifts regularly to help you out and be your lifting partner if you prefer.\"}, {\"编号\": 3, \"标题\": \"Warm up by stretching and doing light aerobics for 10 minutes before lifting.\", \"描述\": \"Before you begin any strength training exercises, it's important to warm up your muscles to prevent pulling a muscle or injuring yourself. Start by touching your toes with your legs straight for 5-10 seconds. Stretch your arms by pulling each arm across your chest and behind your head. Pull your feet up behind you to do some thigh stretches. Then, hop on a treadmill, bike, or do some jumping jacks. Get 10-15 minutes of cardio in before lifting.\\nWhen stretching, it doesn’t necessarily matter if you do any specific stretches so long as you loosen up your legs, arms, chest, and back.\"}, {\"编号\": 4, \"标题\": \"Target your arms using curls and bent rows.\", \"描述\": \"These exercises often need a barbell or dumbbells, but they can be done at home without a spotter. If you find that the amount of weight you are using is too easy, try increasing it. Starting off with 10–15 pounds (4.5–6.8 kg) if you aren’t sure where to start. Try doing 3 sets of each exercise with 10-15 reps in each set.\\nBicep curls can be done with a barbell or dumbbells depending on your preference. Hold the weight with your palm facing up and slowly lift the weight towards your shoulders by curling your biceps up before lowering it slowly back to the original position. Hold it for 1 second to complete 1 rep before repeating the process again.\\nTo do a bent row, put one knee down on a bench and hinge from the waist so your back is flat. Hold a dumbbell in one hand and let it hang down toward the ground. Tense your shoulder, bicep, and forearm. Pull the weight directly up to your chest and lower it back down toward the floor to complete 1 rep. After completing 1 set, swap hands.\"}, {\"编号\": 5, \"标题\": \"Use crunches and leg raises to build your abs up.\", \"描述\": \"For many people, the abdominal area is where their weight hangs out, and they often do cardio to achieve that flat belly look. Cardio isn't always enough to create a 6-pack, but these exercises will help you achieve it. Do 10-15 reps each and do 1 set.\\nLeg raises are fairly simple and straightforward. Lie on your back with your feet together and keep your legs straight. Raise your legs as high as you can without bending your knees or lifting your butt off of the floor. Once you reach the highest you can go, hold it for 1 second. Then, slowly lower your legs back to 1–2 inches (2.5–5.1 cm) above the ground. Do not let your feet touch the ground and count 1 rep. Repeat this process to complete a set.\\nCrunches are also pretty easy in terms of form. To do a crunch, lie down on your back with your knees bent. Put your arms across your chest and raise your upper body up without lifting your lower back. Once you get as high as you can, count 1 rep. Slowly lower yourself back to the ground and stop when you’re 1–2 inches (2.5–5.1 cm) above the ground before completing the rest of the set.\"}, {\"编号\": 6, \"标题\": \"Build your chest up with bench presses and push-ups.\", \"描述\": \"These exercises not only build muscle in your chest, but also help increase strength in your shoulders and arms. You can do these at home or in a gym. Keep in mind, you do need a spotter if you’re going to do the bench press.\\nYou can do a bench press with a barbell or dumbbells. Lay flat on your back on a lifting bench and hoist the dumbbells or barbell directly above your chest. Once your arms are fully extended, hold it for 1 second before lowering your arms down. Stop when the dumbbells or barbells are 3–4 inches (7.6–10.2 cm) from your chest to count 1 rep. Do not hesitate to call a spotter if you need help. Do 5-10 reps based on how much weight you’re using.\\nPush-ups are a classic choice. Either do standard push-ups or slide a small platform or ottoman under your feet to increase the resistance on your chest and alleviate pressure on your back. Keep your hands below your shoulder and lower yourself till your chin is 1–2 inches (2.5–5.1 cm) above the ground before pushing yourself back up to do 1 rep. Do 10-20 per set and do 2 sets if possible.\"}, {\"编号\": 7, \"标题\": \"Target your legs with squats and leg curls.\", \"描述\": \"These exercises will target your butt, glutes, and legs. Use a dumbbell or barbell for these exercises and try to do three sets of each exercise with 10 to 15 repetitions.\\nTo do a squat, take a heavy dumbbell or barbell and hold it in in your hands, stand up straight placing your feet shoulder width apart. Bend your knees so your thighs are parallel to the floor while keeping your back straight. Hold your position for 1-2 seconds before raising yourself up to count 1 rep.\\nYou have to do leg curls at the gym on a leg bench machine. Lie down on your stomach and slide your feet under the footpads. Use your knees to curl your calves up and pull the weights up towards your butt. Once you raise the footpads up as high as you can, lower the weights slowly to count 1 rep.\"}, {\"编号\": 8, \"标题\": \"Set a goal for yourself to build muscle up over time.\", \"描述\": \"You may want to bulk up fast, but remember that building real muscle takes time. Determine how much muscle you want to build and take a “before” photo so you can gauge your progress over time. For the next few months, be sure to get adequate sleep, prepare to cut out the junk food, and go grocery shopping to pick up some good proteins and carbs for your fridge.\\nSet a date where you’re going to start, but don’t focus too much on an end date. Everyone’s process is different and it can take anywhere from 1 month to a year to bulk up depending on your age, diet, and metabolism.\"}]}, {\"编号\": 2, \"标题\": \"Adjusting Your Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Increase your daily caloric intake to raise your body mass.\", \"描述\": \"If you are burning all the calories you eat, working out and burning fat will make you thinner. For most people, consuming an additional 300-500 calories a day is more than enough to bulk up while working out regularly. Keep in mind, these calories should be equally consumed through proteins, carbohydrates, and a little bit of fat.\\nMake sure you are eating the right kinds of foods during the day. You don't want to increase your daily caloric consumption by eating lots of junk food.\\nAdult men normally need around 2,400 calories a day while women need around 2,000. These caloric requirements differ a little based on age, weight, and height. Talk to a nutritionist or doctor to determine how many calories you need.\"}, {\"编号\": 2, \"标题\": \"Consume a protein-rich breakfast every day to start burning fat.\", \"描述\": \"In the morning, be sure to eat eggs, lean sausage, Greek yogurt, or some other protein-rich food. Eating early in the morning jumpstarts your metabolism and tells your body that it’s time to start burning energy. This will not only make it easier to lose the bad weight, but the protein will help your muscles stay strong and healthy as they get bigger.\\nA good sample breakfast might be a small cup of yogurt, an egg, and a few low-fat sausage links.\\nDon’t eat so much in the morning that you feel tired and sluggish during the day.\"}, {\"编号\": 3, \"标题\": \"Eat more frequently throughout the day and have a smaller dinner.\", \"描述\": \"Instead of sticking to the usual 3 meals a day, you’ll have an easier time building muscle with 4-5 meals. This will also help you reach your caloric target. Eating more meals will increase your metabolism and energy levels which will make it easier to build muscle.\\nMake your last daily meal a little smaller than your breakfast or lunch. Since your metabolism is lower late at night, eating a lot after 5 pm may help you put on weight, but it won’t build muscle.\"}, {\"编号\": 4, \"标题\": \"Drink plenty of water to stay hydrated, especially before working out.\", \"描述\": \"It's important to make sure you aren't dehydrated with your increased diet and workout routine. Consume roughly 17–20 fl oz (500–590 mL) of water at least 2 hours before working out. While you’re lifting or running, drink 7–10 fl oz (210–300 mL) of water every 10-20 minutes. After you’re done, have 16–24 fl oz (470–710 mL) of water for every 1 lb (0.45 kg) you lost through your sweat to stay properly hydrated.\"}, {\"编号\": 5, \"标题\": \"Get roughly 25-30% of your daily calories from protein.\", \"描述\": \"Everyone’s body is different, but protein is a major contributor when it comes to building muscle mass. Since protein repairs muscle tissue, it’s extremely important to get at least 25% of your diet from protein when you’re bulking up.\\nFresh salmon with a side of broccoli or potatoes is a great way to get some protein. You could also make something using grilled chicken, a beef stew, or a tofu dish.\\nGood options when it comes to protein include lean beef, chicken, eggs, almonds, broccoli, and Greek yogurt.\\nStay away from junk food and soda if you’re trying to build muscle!\"}, {\"编号\": 6, \"标题\": \"Eat enough carbohydrates to make them roughly 55-60% of your diet.\", \"描述\": \"Carbohydrates are essential when it comes to producing energy. Since you’ll be using a lot more energy than most people by working out every other day or so, getting plenty of carbs is key to building muscle. One easy way to do this is to have a carb with each meal every day. You could also eat a single carbohydrate-heavy dish, like pasta.\\nSolid carbohydrates include any vegetable, salmon, nuts, chickpeas, lentils, and potatoes.\\nFor meals, you could make some sweet potatoes, mixed greens, with a protein. You can also get a ton of carbs from pasta, which can be prepared a variety of different ways.\"}, {\"编号\": 7, \"标题\": \"Make fiber, oils, and healthy fats the remaining 15-20% of your calories.\", \"描述\": \"Fiber is crucial for helping your body digest while healthy oils like olive oil and almond oil contain a variety of acids that your body needs. The oils will also help reduce inflammation which you may run into while working out regularly. For fat, try to limit your intake and stick with healthy fats found in cheese, avocado, and quinoa.\\nFoods that are rich in fiber include basically any fruit and vegetable. Throw in some veggies with at least one of your meals to make sure that you get enough fiber.\\nPopcorn with a little oil and no butter or salt is a healthy nutritious snack that’s rich in fiber and oil.\"}]}, {\"编号\": 3, \"标题\": \"When to Seek Medical Care\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk to your doctor about exercising safely.\", \"描述\": \"The types of exercise you can do safely depend on a lot of factors, like your fitness level, current weight, age, and overall health. Before you take on a strenuous new workout routine, see your doctor. They can tell you what kinds of exercise are likely to benefit you the most, and help you avoid exercises that might lead to injury.\\nFor example, if you struggle with arthritis or another musculoskeletal condition, your doctor or physical therapist can help you choose exercises that will help you build muscle mass without putting strain on your joints.\\nAsk your doctor to recommend a physical therapist or certified personal trainer who can help you develop a healthy exercise plan.\"}, {\"编号\": 2, \"标题\": \"Consult your doctor before making major dietary changes.\", \"描述\": \"Your nutritional needs will also vary depending on a lot of individual factors, such as your age, sex, overall health, and current dietary habits. A doctor or registered dietitian can help you determine how much you need to eat in order to build muscle in a healthy way.\\nThey can also advise you about which foods are healthiest for you. Let your doctor know if you have any health conditions that might affect what you can safely eat, such as diabetes, high blood pressure, or kidney disease.\"}, {\"编号\": 3, \"标题\": \"Seek medical help if you have concerns about your muscle mass.\", \"描述\": \"If you're having trouble building muscle or gaining weight, make an appointment to talk to your doctor. They may be able to determine if there is an underlying condition (such as a thyroid problem or a nutrient deficiency) that's making it harder for you to build muscle mass.\\nGive your doctor detailed information about your current diet and exercise habits, your health history, and any medications or supplements you're currently taking.\"}, {\"编号\": 4, \"标题\": \"Get medical advice before trying any supplements.\", \"描述\": \"While some dietary supplements, like glutamine, can help you build muscle in a healthy way, others may do more harm than good. Additionally, supplements can sometimes interact badly with medications or other supplements, sometimes causing serious side effects. Before starting any new supplement, talk to your doctor about whether it's a good idea for you.\\nGive your doctor a full list of any prescription or over-the-counter medications you are currently taking, as well as any other vitamins or dietary supplements.\\nLet your doctor know if you have any medical conditions or health concerns that might affect which supplements you can safely take, such as pregnancy, kidney or liver disease, or a blood clotting disorder.\"}, {\"编号\": 5, \"标题\": \"See your doctor if you have severe pain after working out.\", \"描述\": \"It's normal to feel a little sore after working out, especially if you're not used to using those muscles. However, some types of pain after exercise might mean that you have an injury.\"}]}]}}",
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wikihow
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7,138 |
How to Build Muscle at Home
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1. Working Your Upper Body & Core
1-1. Do push-ups to strengthen your triceps, shoulders, and chest.
Push-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your bottom, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.
Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you're angled up.
Decline push-ups require you to place your feet 1–2 feet (0.30–0.61 m) above your hands, then perform normal push-ups. Remember to keep your head up and spine straight.
Each set should be eight to twelve reps. You might try doing up to three sets.
1-2. Do handstands against the wall to build your shoulders and back.
Not for the faint of heart, handstands are nonetheless a great multi-muscle workout. To get into position, crouch with your back to the wall. Plant your hands on the ground and "walk" your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up to complete one rep. Try to get three sets of ten in. Once you have mastered two-handed handstands, aim to progress to one-hand handstands and no-hand handstands. Practice makes perfect!
If you're too nervous for this, you can cheat with a high table. Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up.
1-3. Do dips to work out your arms.
For good dips, you'll need a sturdy bench, table, or chair roughly 1–2 feet (0.3–0.6 m) above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees are bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of up to 15-20 reps.
1-4. Do planks.
Planks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get in push-up position. However, instead of placing your palms on the ground, rest on your forearms. Tighten your butt muscles and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times.
Side planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up.
Plank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip-width apart. Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set.
1-5. Do crunches to build your abs and core.
Crunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8" off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate. Aim for three sets of eight to twelve reps.
Straight Leg sit-up: Lay on your back with your legs extended fully, then reach your arms up towards the ceiling and perform a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 reps.
1-6. Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls.
While the rest of the exercises require little to no equipment, most upper-body workouts require some sort of resistance in order to be effective. Once you have a weight you can comfortably hold, try out:
Bicep Curls
Tricep workouts
Shoulder raises.
Bent Over Rows
2. Working Your Lower Body
2-1. Use intense bursts of cardio to build leg muscles quickly.
While most people don't equate building muscles with cardio, there is a variety of exercises you can string together to build lean, powerful leg muscles. Take 5-6 exercises and perform each one for 60 seconds. Rest for 30 seconds, then move on to the next one. After you finish all six exercises, rest for 4-5 minutes, then repeat 2-3 more times. Your legs will burn, but you'll quickly whip them into shape:
Jumping jacks
Lunges
Burpees -- do a jumping jack, then drop into a push-up. Repeat.
High Knees -- bouncing from toe to toe lift each knee as high as possible. You want to touch the floor as little as possible.
Lateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot.
Oblique twists
Box jumps or simple plyometric workouts.
2-2. Do wall sits.
With your back to the wall for balance, "sit" down so that your knees are bent 90 degrees and your butt hangs in the air as if you were in a chair. Hold this position for one minute. Rest for 30 seconds and repeat two more times.
2-3. Do squats.
To perform a squat, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on dropping your butt. Do this 10 times, then do another 2 sets after a short rest.
Bulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your couch. Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips. Do 12 reps on each leg.
2-4. Do donkey kicks.
Get on your hands and knees and kick one leg out and up, keeping it in a 90-degree angle. Do 12 reps on each leg.
2-5. Try glute bridges.
Lie on your back with your knees bent and feet on the floor. Lift your glutes off the ground to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Do 10 reps with each leg.
2-6. Work on your lunges.
Lunges are a great way to build butt, hip, and hamstring muscles. To do one. Step one foot roughly 3–4 feet (0.9–1 m) in front of you. Your knee should be bent roughly 90 degrees. Lower your butt straight down to the floor, keeping your front knee over your toe and bending your back knee to the floor. Push back up and switch legs to finish one rep. Perform 10 on each side, then rest before 2 more sets.
If you have dumbbells or weights you can make the workout harder and significantly increase your conditioning. Even a gallon of milk in each hand will help.
3. Forming a Muscle-Building Routine
3-1. Make a workout schedule that hits every muscle group twice a week.
Developing an effective workout schedule is not something you need a trainer to do. There are several simple, easy-to-remember guidelines to follow that will allow you to get the most out of your workouts, building muscle quickly and safely.
Allow 1-2 days of rest between similar workouts. If you work out your chest muscles on Tuesday, don't work them again until Thursday or Friday.
Group similar muscle groups for workouts. For example, since many chest exercises also work out your triceps, group these exercises on the same day.
Provide 1-2 rest days where you go for a short run or avoid hard physical activity. Your body needs time to rest and recover to build muscle.
3-2. Focus on great form, not extra repetitions, to gain muscle quickly and safely.
Doing ten proper push-ups is far more effective than fifteen bad ones. You want every exercise motion to be smooth, fluid, and slow, not herky-jerky and awkward. While each exercise is different, some general tips include:
Inhale as you come up, or relax. Exhale on the exertion.
Keep your spine straight, not curved or bent, as much as possible.
Hold each exercise for 1-2 seconds at the apex, then slowly move back to resting position.
3-3. Do yoga to stretch muscles with a full-body workout
Yoga is another option for working out larger muscle groups, as it helps you strengthen your muscles and gain flexibility. Easy, calm sessions are great for rest days, and you can push yourself with harder workouts to mix up your routine. If you're struggling to find exercises that you enjoy without gym equipment, yoga might be the simple answer.
Youtube contains a treasure trove of yoga workouts for any skill level, so don't feel intimidated if you're new to yoga -- you can practice in your own home with little equipment.
3-4. Push yourself so that the last 2-3 reps of every set are difficult, but not impossible.
If you really want to gain muscle, you're going to need to push yourself. Your own body is the best indicator of your workout, so keep working the muscle until it is tired. You should be struggling slightly at the end of each set, and the last 2-3 exercises you do should require full concentration and effort.
Make goals in advance. If you decide to do three sets of twenty ahead of time, you're more likely to finish the set while you're sweating. Then, if it is too easy, you can always add more.
Pushing yourself is different from courting injury. If your joints, bones, or muscles hurt, as opposed to just feel sore or tired, you should stop and rest.
3-5. Eat a balanced diet that is heavy on protein but low on fat
This doesn't mean that you need to be pounding protein shakes every day or cutting out every dessert. A good diet is a balanced diet, focusing on whole grains, fruits and vegetables, and lean proteins like chicken, fish, eggs, and beans.
A glass of low-fat chocolate milk is an excellent post-workout snack.
Switching from white bread and pasta to whole grains is a great way to immediately eat healthier.
Avocados, nuts, olive oil, and eggs all contain healthy fats. The ones to watch out for -- butter, cream, lard, etc. -- are almost always the foods you already know are unhealthy.
3-6. Consider buying some basic home-gym equipment if you're serious about working out.
There is a large variety of equipment that can help you perform new exercises and challenge yourself further, but you don't need expensive machines to do it.
Resistance bands are adaptable, come in a variety of "weights" and can be used for thousands of exercises.
A basic set of dumbbells is a cost-effective way to add some weight to your workouts.
Pull-up/chin-up bars are designed to fit safely into most door frames, and many models can be used for dips and incline push-ups as well.
Tips
Don't give up.
Increasing your protein intake in the form of lean meat, eggs or fish and reducing your carbohydrate intake will be beneficial in developing muscle mass.
Work hard, eat right, rest well, and enjoy the gain!
Warnings
Always stretch after completing this program.
If any of these exercises cause you pain in joints, back, neck, etc, stop immediately and do not continue the program without consulting your doctor first.
If you have any injuries or health conditions, do not attempt any exercise program without consulting your Doctor first.
Always warm up & cool down in order to prevent injuries.
|
{
"create_time": "20230517 10:59:06",
"回答明细": "{\"回答\": \"1. Working Your Upper Body & Core\\n1-1. Do push-ups to strengthen your triceps, shoulders, and chest.\\nPush-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your bottom, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.\\nIncline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you're angled up.\\nDecline push-ups require you to place your feet 1–2 feet (0.30–0.61 m) above your hands, then perform normal push-ups. Remember to keep your head up and spine straight.\\nEach set should be eight to twelve reps. You might try doing up to three sets.\\n1-2. Do handstands against the wall to build your shoulders and back.\\nNot for the faint of heart, handstands are nonetheless a great multi-muscle workout. To get into position, crouch with your back to the wall. Plant your hands on the ground and \\\"walk\\\" your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up to complete one rep. Try to get three sets of ten in. Once you have mastered two-handed handstands, aim to progress to one-hand handstands and no-hand handstands. Practice makes perfect! \\nIf you're too nervous for this, you can cheat with a high table. Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up.\\n1-3. Do dips to work out your arms.\\nFor good dips, you'll need a sturdy bench, table, or chair roughly 1–2 feet (0.3–0.6 m) above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees are bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of up to 15-20 reps.\\n1-4. Do planks.\\nPlanks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get in push-up position. However, instead of placing your palms on the ground, rest on your forearms. Tighten your butt muscles and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times.\\nSide planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up.\\nPlank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip-width apart. Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set.\\n1-5. Do crunches to build your abs and core.\\nCrunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8\\\" off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate. Aim for three sets of eight to twelve reps.\\nStraight Leg sit-up: Lay on your back with your legs extended fully, then reach your arms up towards the ceiling and perform a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 reps.\\n1-6. Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls.\\nWhile the rest of the exercises require little to no equipment, most upper-body workouts require some sort of resistance in order to be effective. Once you have a weight you can comfortably hold, try out:\\nBicep Curls\\nTricep workouts\\nShoulder raises.\\nBent Over Rows\\n2. Working Your Lower Body\\n2-1. Use intense bursts of cardio to build leg muscles quickly.\\nWhile most people don't equate building muscles with cardio, there is a variety of exercises you can string together to build lean, powerful leg muscles. Take 5-6 exercises and perform each one for 60 seconds. Rest for 30 seconds, then move on to the next one. After you finish all six exercises, rest for 4-5 minutes, then repeat 2-3 more times. Your legs will burn, but you'll quickly whip them into shape:\\nJumping jacks\\nLunges\\nBurpees -- do a jumping jack, then drop into a push-up. Repeat.\\nHigh Knees -- bouncing from toe to toe lift each knee as high as possible. You want to touch the floor as little as possible.\\nLateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot.\\nOblique twists\\nBox jumps or simple plyometric workouts.\\n2-2. Do wall sits.\\nWith your back to the wall for balance, \\\"sit\\\" down so that your knees are bent 90 degrees and your butt hangs in the air as if you were in a chair. Hold this position for one minute. Rest for 30 seconds and repeat two more times.\\n2-3. Do squats.\\nTo perform a squat, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on dropping your butt. Do this 10 times, then do another 2 sets after a short rest.\\nBulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your couch. Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips. Do 12 reps on each leg.\\n2-4. Do donkey kicks.\\nGet on your hands and knees and kick one leg out and up, keeping it in a 90-degree angle. Do 12 reps on each leg.\\n2-5. Try glute bridges.\\nLie on your back with your knees bent and feet on the floor. Lift your glutes off the ground to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Do 10 reps with each leg.\\n2-6. Work on your lunges.\\nLunges are a great way to build butt, hip, and hamstring muscles. To do one. Step one foot roughly 3–4 feet (0.9–1 m) in front of you. Your knee should be bent roughly 90 degrees. Lower your butt straight down to the floor, keeping your front knee over your toe and bending your back knee to the floor. Push back up and switch legs to finish one rep. Perform 10 on each side, then rest before 2 more sets.\\nIf you have dumbbells or weights you can make the workout harder and significantly increase your conditioning. Even a gallon of milk in each hand will help.\\n3. Forming a Muscle-Building Routine\\n3-1. Make a workout schedule that hits every muscle group twice a week.\\nDeveloping an effective workout schedule is not something you need a trainer to do. There are several simple, easy-to-remember guidelines to follow that will allow you to get the most out of your workouts, building muscle quickly and safely.\\nAllow 1-2 days of rest between similar workouts. If you work out your chest muscles on Tuesday, don't work them again until Thursday or Friday.\\nGroup similar muscle groups for workouts. For example, since many chest exercises also work out your triceps, group these exercises on the same day.\\nProvide 1-2 rest days where you go for a short run or avoid hard physical activity. Your body needs time to rest and recover to build muscle.\\n3-2. Focus on great form, not extra repetitions, to gain muscle quickly and safely.\\nDoing ten proper push-ups is far more effective than fifteen bad ones. You want every exercise motion to be smooth, fluid, and slow, not herky-jerky and awkward. While each exercise is different, some general tips include:\\nInhale as you come up, or relax. Exhale on the exertion.\\nKeep your spine straight, not curved or bent, as much as possible.\\nHold each exercise for 1-2 seconds at the apex, then slowly move back to resting position.\\n3-3. Do yoga to stretch muscles with a full-body workout\\nYoga is another option for working out larger muscle groups, as it helps you strengthen your muscles and gain flexibility. Easy, calm sessions are great for rest days, and you can push yourself with harder workouts to mix up your routine. If you're struggling to find exercises that you enjoy without gym equipment, yoga might be the simple answer.\\nYoutube contains a treasure trove of yoga workouts for any skill level, so don't feel intimidated if you're new to yoga -- you can practice in your own home with little equipment.\\n3-4. Push yourself so that the last 2-3 reps of every set are difficult, but not impossible.\\nIf you really want to gain muscle, you're going to need to push yourself. Your own body is the best indicator of your workout, so keep working the muscle until it is tired. You should be struggling slightly at the end of each set, and the last 2-3 exercises you do should require full concentration and effort.\\nMake goals in advance. If you decide to do three sets of twenty ahead of time, you're more likely to finish the set while you're sweating. Then, if it is too easy, you can always add more.\\nPushing yourself is different from courting injury. If your joints, bones, or muscles hurt, as opposed to just feel sore or tired, you should stop and rest.\\n3-5. Eat a balanced diet that is heavy on protein but low on fat\\nThis doesn't mean that you need to be pounding protein shakes every day or cutting out every dessert. A good diet is a balanced diet, focusing on whole grains, fruits and vegetables, and lean proteins like chicken, fish, eggs, and beans.\\nA glass of low-fat chocolate milk is an excellent post-workout snack.\\nSwitching from white bread and pasta to whole grains is a great way to immediately eat healthier.\\nAvocados, nuts, olive oil, and eggs all contain healthy fats. The ones to watch out for -- butter, cream, lard, etc. -- are almost always the foods you already know are unhealthy.\\n3-6. Consider buying some basic home-gym equipment if you're serious about working out.\\nThere is a large variety of equipment that can help you perform new exercises and challenge yourself further, but you don't need expensive machines to do it.\\nResistance bands are adaptable, come in a variety of \\\"weights\\\" and can be used for thousands of exercises.\\nA basic set of dumbbells is a cost-effective way to add some weight to your workouts.\\nPull-up/chin-up bars are designed to fit safely into most door frames, and many models can be used for dips and incline push-ups as well.\\nTips\\nDon't give up.\\nIncreasing your protein intake in the form of lean meat, eggs or fish and reducing your carbohydrate intake will be beneficial in developing muscle mass.\\nWork hard, eat right, rest well, and enjoy the gain!\\nWarnings\\nAlways stretch after completing this program.\\nIf any of these exercises cause you pain in joints, back, neck, etc, stop immediately and do not continue the program without consulting your doctor first.\\nIf you have any injuries or health conditions, do not attempt any exercise program without consulting your Doctor first.\\nAlways warm up & cool down in order to prevent injuries.\\n\", \"简要回答\": \"Building muscle at home is surprisingly straightforward and doesn't require any fancy gym equipment. All it takes is a little creativity and a commitment to workout regularly. That said, you can only gain so much muscle mass without professional equipment or resistance, but if you're looking for safe, even muscle toning a home workout could be perfect.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Working Your Upper Body & Core\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do push-ups to strengthen your triceps, shoulders, and chest.\", \"描述\": \"Push-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your bottom, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.\\nIncline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you're angled up.\\nDecline push-ups require you to place your feet 1–2 feet (0.30–0.61 m) above your hands, then perform normal push-ups. Remember to keep your head up and spine straight.\\nEach set should be eight to twelve reps. You might try doing up to three sets.\"}, {\"编号\": 2, \"标题\": \"Do handstands against the wall to build your shoulders and back.\", \"描述\": \"Not for the faint of heart, handstands are nonetheless a great multi-muscle workout. To get into position, crouch with your back to the wall. Plant your hands on the ground and \\\"walk\\\" your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up to complete one rep. Try to get three sets of ten in. Once you have mastered two-handed handstands, aim to progress to one-hand handstands and no-hand handstands. Practice makes perfect! \\nIf you're too nervous for this, you can cheat with a high table. Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up.\"}, {\"编号\": 3, \"标题\": \"Do dips to work out your arms.\", \"描述\": \"For good dips, you'll need a sturdy bench, table, or chair roughly 1–2 feet (0.3–0.6 m) above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees are bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of up to 15-20 reps.\"}, {\"编号\": 4, \"标题\": \"Do planks.\", \"描述\": \"Planks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get in push-up position. However, instead of placing your palms on the ground, rest on your forearms. Tighten your butt muscles and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times.\\nSide planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up.\\nPlank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip-width apart. Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set.\"}, {\"编号\": 5, \"标题\": \"Do crunches to build your abs and core.\", \"描述\": \"Crunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8\\\" off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate. Aim for three sets of eight to twelve reps.\\nStraight Leg sit-up: Lay on your back with your legs extended fully, then reach your arms up towards the ceiling and perform a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 reps.\"}, {\"编号\": 6, \"标题\": \"Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls.\", \"描述\": \"While the rest of the exercises require little to no equipment, most upper-body workouts require some sort of resistance in order to be effective. Once you have a weight you can comfortably hold, try out:\\nBicep Curls\\nTricep workouts\\nShoulder raises.\\nBent Over Rows\"}]}, {\"编号\": 2, \"标题\": \"Working Your Lower Body\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use intense bursts of cardio to build leg muscles quickly.\", \"描述\": \"While most people don't equate building muscles with cardio, there is a variety of exercises you can string together to build lean, powerful leg muscles. Take 5-6 exercises and perform each one for 60 seconds. Rest for 30 seconds, then move on to the next one. After you finish all six exercises, rest for 4-5 minutes, then repeat 2-3 more times. Your legs will burn, but you'll quickly whip them into shape:\\nJumping jacks\\nLunges\\nBurpees -- do a jumping jack, then drop into a push-up. Repeat.\\nHigh Knees -- bouncing from toe to toe lift each knee as high as possible. You want to touch the floor as little as possible.\\nLateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot.\\nOblique twists\\nBox jumps or simple plyometric workouts.\"}, {\"编号\": 2, \"标题\": \"Do wall sits.\", \"描述\": \"With your back to the wall for balance, \\\"sit\\\" down so that your knees are bent 90 degrees and your butt hangs in the air as if you were in a chair. Hold this position for one minute. Rest for 30 seconds and repeat two more times.\"}, {\"编号\": 3, \"标题\": \"Do squats.\", \"描述\": \"To perform a squat, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on dropping your butt. Do this 10 times, then do another 2 sets after a short rest.\\nBulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your couch. Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips. Do 12 reps on each leg.\"}, {\"编号\": 4, \"标题\": \"Do donkey kicks.\", \"描述\": \"Get on your hands and knees and kick one leg out and up, keeping it in a 90-degree angle. Do 12 reps on each leg.\"}, {\"编号\": 5, \"标题\": \"Try glute bridges.\", \"描述\": \"Lie on your back with your knees bent and feet on the floor. Lift your glutes off the ground to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Do 10 reps with each leg.\"}, {\"编号\": 6, \"标题\": \"Work on your lunges.\", \"描述\": \"Lunges are a great way to build butt, hip, and hamstring muscles. To do one. Step one foot roughly 3–4 feet (0.9–1 m) in front of you. Your knee should be bent roughly 90 degrees. Lower your butt straight down to the floor, keeping your front knee over your toe and bending your back knee to the floor. Push back up and switch legs to finish one rep. Perform 10 on each side, then rest before 2 more sets.\\nIf you have dumbbells or weights you can make the workout harder and significantly increase your conditioning. Even a gallon of milk in each hand will help.\"}]}, {\"编号\": 3, \"标题\": \"Forming a Muscle-Building Routine\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make a workout schedule that hits every muscle group twice a week.\", \"描述\": \"Developing an effective workout schedule is not something you need a trainer to do. There are several simple, easy-to-remember guidelines to follow that will allow you to get the most out of your workouts, building muscle quickly and safely.\\nAllow 1-2 days of rest between similar workouts. If you work out your chest muscles on Tuesday, don't work them again until Thursday or Friday.\\nGroup similar muscle groups for workouts. For example, since many chest exercises also work out your triceps, group these exercises on the same day.\\nProvide 1-2 rest days where you go for a short run or avoid hard physical activity. Your body needs time to rest and recover to build muscle.\"}, {\"编号\": 2, \"标题\": \"Focus on great form, not extra repetitions, to gain muscle quickly and safely.\", \"描述\": \"Doing ten proper push-ups is far more effective than fifteen bad ones. You want every exercise motion to be smooth, fluid, and slow, not herky-jerky and awkward. While each exercise is different, some general tips include:\\nInhale as you come up, or relax. Exhale on the exertion.\\nKeep your spine straight, not curved or bent, as much as possible.\\nHold each exercise for 1-2 seconds at the apex, then slowly move back to resting position.\"}, {\"编号\": 3, \"标题\": \"Do yoga to stretch muscles with a full-body workout\", \"描述\": \"Yoga is another option for working out larger muscle groups, as it helps you strengthen your muscles and gain flexibility. Easy, calm sessions are great for rest days, and you can push yourself with harder workouts to mix up your routine. If you're struggling to find exercises that you enjoy without gym equipment, yoga might be the simple answer.\\nYoutube contains a treasure trove of yoga workouts for any skill level, so don't feel intimidated if you're new to yoga -- you can practice in your own home with little equipment.\"}, {\"编号\": 4, \"标题\": \"Push yourself so that the last 2-3 reps of every set are difficult, but not impossible.\", \"描述\": \"If you really want to gain muscle, you're going to need to push yourself. Your own body is the best indicator of your workout, so keep working the muscle until it is tired. You should be struggling slightly at the end of each set, and the last 2-3 exercises you do should require full concentration and effort.\\nMake goals in advance. If you decide to do three sets of twenty ahead of time, you're more likely to finish the set while you're sweating. Then, if it is too easy, you can always add more.\\nPushing yourself is different from courting injury. If your joints, bones, or muscles hurt, as opposed to just feel sore or tired, you should stop and rest.\"}, {\"编号\": 5, \"标题\": \"Eat a balanced diet that is heavy on protein but low on fat\", \"描述\": \"This doesn't mean that you need to be pounding protein shakes every day or cutting out every dessert. A good diet is a balanced diet, focusing on whole grains, fruits and vegetables, and lean proteins like chicken, fish, eggs, and beans.\\nA glass of low-fat chocolate milk is an excellent post-workout snack.\\nSwitching from white bread and pasta to whole grains is a great way to immediately eat healthier.\\nAvocados, nuts, olive oil, and eggs all contain healthy fats. The ones to watch out for -- butter, cream, lard, etc. -- are almost always the foods you already know are unhealthy.\"}, {\"编号\": 6, \"标题\": \"Consider buying some basic home-gym equipment if you're serious about working out.\", \"描述\": \"There is a large variety of equipment that can help you perform new exercises and challenge yourself further, but you don't need expensive machines to do it.\\nResistance bands are adaptable, come in a variety of \\\"weights\\\" and can be used for thousands of exercises.\\nA basic set of dumbbells is a cost-effective way to add some weight to your workouts.\\nPull-up/chin-up bars are designed to fit safely into most door frames, and many models can be used for dips and incline push-ups as well.\"}], \"小提示\": [\"Don't give up.\\n\", \"Increasing your protein intake in the form of lean meat, eggs or fish and reducing your carbohydrate intake will be beneficial in developing muscle mass.\\n\", \"Work hard, eat right, rest well, and enjoy the gain!\\n\"], \"注意事项\": [\"Always stretch after completing this program.\\n\", \"If any of these exercises cause you pain in joints, back, neck, etc, stop immediately and do not continue the program without consulting your doctor first.\\n\", \"If you have any injuries or health conditions, do not attempt any exercise program without consulting your Doctor first.\\n\", \"Always warm up & cool down in order to prevent injuries.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,139 |
How to Build Muscle in Women over 45
|
1. Developing a Gym Routine
1-1. Find a good training program.
You should develop a training routine that fits your goals. There are a number of ways to tailor an exercise routine to best fit your lifestyle.
The best option would be to hire a trainer to put together a program specifically tailored to your needs. Unfortunately, this can be expensive.
There are many training programs you can buy online these days but again, they can be somewhat expensive if you are on a limited budget.
Look online and at your local library for information about resistance training programs. You can use weights or put together a good body weight program for yourself. You are the expert when it comes to your body!
1-2. Work out to a routine that works for you.
Depending on the type of workout routine you choose to do, you should create a workout routine that you will follow.
The CDC recommends that you get 150 minutes of moderate-level activity or 75 minutes of high-intensity activity per week to maintain your current weight.
Aim to combine aerobic exercise with at least two days of muscle-building exercise, like weight-lifting, each week.
Don’t forget to warm up and cool down. To avoid injury, you should warm up your muscles before you start to vigorously exercise. This may include 10 – 15 minutes of walking or stretching. Repeat this to cool down your body after your exercise. This will help reduce muscle soreness.
1-3. Work different muscle groups each time you exercise.
Ideally, you want to be training your entire body and not just one area. Make sure your routine focuses on each area of your body. Switch which muscle groups you are working in between sets or days to help give your body a chance to rest.
Work out at least three days a week. You want to make sure your are exercising your muscles at least three days a week and that you give yourself rest days. Rest days will help your muscles relax and recover in between training.
1-4. Begin weight training.
Lifting weights is a great way to build strong muscles and to help tone your body. However, starting a routine can be daunting, especially for beginners. There are a few tricks to help you get started.
Research machines and weights. Before you jump into using every machine at the gym, ask for a run-down on the functions of each machine. Be sure to ask what muscle groups the machine targets so you can develop a routine that works for you.
Be consistent. Once you have started to work out, be consistent for at least two to four weeks. Try to work out on the same days or times to develop a routine.
Develop good form. You do not want to start lifting a ton of weight right out of the gate. Practice forms before you add more weight to your routine.
1-5. Consider a bodyweight routine.
A bodyweight routine does not involve any equipment. This routine relies solely on your own body weight. Exercises include push ups, squats, sit ups, pull-ups. This exercise can be helpful as it can be done comfortably in your own home without paying gym fees. These types of exercises can have the same health benefits as using weights or machines.
1-6. Understand the pros and cons building muscle over the age of 45.
While maintaining a healthy lifestyle can have many benefits, safety may be an issue.
Studies have shown the working out after age 45 can help reduce and even reverse any age-related muscle loss.
Lifting weights and gaining muscle can even help with heart disease. Each year, over 88,000 women between the ages of 45 – 65 have heart attacks.
You have to consider safety when lifting weights. Not having proper form or trying to lift too much at one time may cause injury such as broken bones or torn muscles. When first starting out, it is best to consult a professional.
1-7. Examine the different types of weightlifting.
Traditionally, there are five types of weightlifting programs: bodybuilding, powerlifting, circuit training, isometric, and high-volume training. Each of these training types of both benefits and downfalls.
Bodybuilding — This routine solely focuses on building muscle mass. You will be focusing on one muscle group per workout. Typically, bodybuilders lift every day. The cons of this is that, while your muscles are getting bigger, you might not be gaining additional strength.
Powerlifting — Like bodybuilding, powerlifting helps to gain muscle mass. However, powerlifting focuses on lifting the heaviest weights possible rather than focusing on appearance. You may be lifting heavy weights for shorter reps.
Circuit Training — Circuit training will put your body through a routine of short workouts such as 20 box jumps, 20 jumping jacks, and 10 pushups in quick succession. This will help your body burn fat and keep your heart rate up. This, however, might not help you build muscle mass.
Isometric — This helps builds stamina. Isometric training allows you to hold a weight in a certain position without going through a range of motion. This will probably not help you burn fat as quickly as circuit training, but will help you with stamina.
High-volume training — This type of training helps the body achieve as many sets as possible in a workout. For example, you will try and achieve as many pushups as you can in a one minute period. This can be intense and is not necessarily recommended for beginners. Like circuit training, it can help to burn fat.
1-8. Work out at home.
Some daily activities can be an effective form of exercise. According to the CDC, doing 30 minutes of heavy yard work (such as chopping wood or raking leaves) can burn around 220 calories. Simply walking (4.5mph) for 30 minutes can burn around 230 calories.
1-9. Get your heart pumping with cardio training.
Cardio routines vary in their intervals and intensity. These workouts are designed to build endurance but are not necessarily designed for gaining muscle mass.
There are many types of cardio programs you can try. Find one that you like so you are more likely to keep at it! Try biking, hiking, jogging, swimming, rowing, or dancing.
Cardio helps you use oxygen more efficiently to pump blood to your organs. This will increase your heart rate, and help you burn calories.
Remember that you should not just do cardio alone, as the muscle mass and improved bone density will come from resistance training.
1-10. Take the stairs.
One simple way to add cardio to your day is to use the stairs instead of taking an elevator. Climbing stairs will get your heart pumping and also help to tone your legs and glutes.
1-11. Relax and recover with yoga.
It is important to let your body rest at times so that your muscles can repair themselves. You do not want to overexert yourself and cause harm to your body. Doing low-impact workouts such as yoga is a great way to stay active but to recover from more intense workouts.
2. Maintaining a Routine
2-1. Plug in with fitness technology.
Advances in technology have really made a difference in the way we work out. You can purchase watches that can track your heart rate, blood pressure, and the level of oxygen in your blood. You can wear technology that can track how long you run, calories consumed, or weight lifted. If you’re a techie, these new piece of wearable technology may help you stay determined.
2-2. Join a fitness forum.
There are other people on the same journey as you! Statistics show that people are more likely to stick with a fitness routine if they are involved in a like-minded community..
2-3. Write a blog and take pictures.
To keep motivated, take progress pictures of the muscle groups you want to work on. Write a blog to help keep a log of your updates. It is very motivating to see progress!
2-4. Get others involved.
Get your community involved with your journey. Meet up with locals in public places like the local library. Getting others involved can help you keep your energy and stay motivated in your fitness journal.
3. Making Healthy Life Choices
3-1. Stop smoking
Smoking can cause a number of disease that can hinder your health goals. It is a deadly habit, and one that should not be continued. Quitting smoking will help you stop the damage that tobacco is doing to your body, and will help you regain lung capacity for easier breathing.
3-2. Talk with your doctor.
Before you begin any sort of exercise routine, talk with your doctor to find out what is appropriate. You do not want to cause injury to your body by jumping into an unfamiliar routine.
3-3. Drink plenty of water.
It is especially important to stay well-hydrated if you are doing any sort of resistance (muscle building) training. One of the side effects of dehydration is a decrease in strength. If your strength is not at it is optimum level you won't be able to train effectively.
A good rule of thumb is to drink half your body weight in ounces of fluids (this includes the water found in foods, and beverages like milk and juice). If you weigh 160 pounds, you'll need to drink at least 80 ounces of fluids every day. On days when you are exercising, you will need to drink more to replenish what you sweat out.
3-4. Get enough sleep.
Resistance training causes tiny micro tears in the muscle fibers. As you sleep your body repairs these tears.This is the process used to build bigger, stronger muscles. If you are training you need eight hours of sleep every night.
4. Developing a Healthy Diet
4-1. Eat enough protein.
Diet is of course important for all around health, but when it comes to building muscle the most important aspect is protein intake. An average amount is 0.8 grams per pound of body weight. For example, if you are that 160 pound person, 160 x 0.8 = 128 grams of protein per day.
That may seem like a lot but when you start adding it up you'll be surprised by how much protein you can find in vegetables, nuts, and seeds to supplement or replace your animal protein intake. There are many supplements as well but try to find one without artificial sweeteners. Protein shakes are more likely to be healthier than protein bars.
4-2. Shake it up with protein powders.
One way to get your recommended daily protein is to supplement your diet with protein powders. You can use the powder to make delicious smoothies, shakes, or baked goods.
4-3. Eat the right kind of carbohydrates.
Eating high-glycemic carbs (like white bread and pasta) can raise your blood sugar. This can contribute to weight gain and diabetes. Switch out high-glycemic carbs for low ones, such as those found in peanut butter or apples.
There are both simple and complex carbohydrates. Simple carbs are made up of fewer sugar molecules than their complex counterparts. They are a quick source of energy, but are not providing your body with many nutrients or vitamins. These carbs include table sugar, jams, jellies, soft drinks, honey, and maple syrup.
Complex carbohydrates provide essential minerals, vitamins, and proteins but also turn into glucose like simple carbs. Complex carbs are much better for you body and can be found in foods like peas, beans, vegetables, and whole grains.
4-4. Supplement with vitamins.
As our body ages, we lose bone mass and density. It may be beneficial to supplement your diet and exercise with vitamins (like calcium) that can replace what you are using.
Always talk to your doctor before adding a supplement to your routine. They can be harmful to your health if taken in too high of dosage or may negatively impact a pre-existing condition.
4-5. Avoid fad diets.
Your goal in gaining muscle is to develop a routine that will work for you. Popular diets go in and out of fashion because they are often not scientifically backed or proven. Avoid these diets by sticking to a medically approved diet and exercise routine.
Tips
Focus on form over weight. In other words, use weights that are challenging but not so heavy that you lose your good form. Increase your weights gradually.
Keep at it! You'll be amazed at how quickly your body changes when all these elements are in place!
Sarcopenia is the loss of muscle due to the aging process. This, in addition to decreasing bone density, happens to all women as they age. Resistance training is extremely important for keeping your body strong and healthy as you get older.
|
{
"create_time": "20230517 10:59:06",
"回答明细": "{\"回答\": \"1. Developing a Gym Routine\\n1-1. Find a good training program.\\nYou should develop a training routine that fits your goals. There are a number of ways to tailor an exercise routine to best fit your lifestyle.\\nThe best option would be to hire a trainer to put together a program specifically tailored to your needs. Unfortunately, this can be expensive.\\nThere are many training programs you can buy online these days but again, they can be somewhat expensive if you are on a limited budget.\\nLook online and at your local library for information about resistance training programs. You can use weights or put together a good body weight program for yourself. You are the expert when it comes to your body!\\n1-2. Work out to a routine that works for you.\\nDepending on the type of workout routine you choose to do, you should create a workout routine that you will follow.\\nThe CDC recommends that you get 150 minutes of moderate-level activity or 75 minutes of high-intensity activity per week to maintain your current weight.\\nAim to combine aerobic exercise with at least two days of muscle-building exercise, like weight-lifting, each week.\\nDon’t forget to warm up and cool down. To avoid injury, you should warm up your muscles before you start to vigorously exercise. This may include 10 – 15 minutes of walking or stretching. Repeat this to cool down your body after your exercise. This will help reduce muscle soreness.\\n1-3. Work different muscle groups each time you exercise.\\nIdeally, you want to be training your entire body and not just one area. Make sure your routine focuses on each area of your body. Switch which muscle groups you are working in between sets or days to help give your body a chance to rest.\\nWork out at least three days a week. You want to make sure your are exercising your muscles at least three days a week and that you give yourself rest days. Rest days will help your muscles relax and recover in between training.\\n1-4. Begin weight training.\\nLifting weights is a great way to build strong muscles and to help tone your body. However, starting a routine can be daunting, especially for beginners. There are a few tricks to help you get started.\\nResearch machines and weights. Before you jump into using every machine at the gym, ask for a run-down on the functions of each machine. Be sure to ask what muscle groups the machine targets so you can develop a routine that works for you.\\nBe consistent. Once you have started to work out, be consistent for at least two to four weeks. Try to work out on the same days or times to develop a routine.\\nDevelop good form. You do not want to start lifting a ton of weight right out of the gate. Practice forms before you add more weight to your routine.\\n1-5. Consider a bodyweight routine.\\nA bodyweight routine does not involve any equipment. This routine relies solely on your own body weight. Exercises include push ups, squats, sit ups, pull-ups. This exercise can be helpful as it can be done comfortably in your own home without paying gym fees. These types of exercises can have the same health benefits as using weights or machines.\\n1-6. Understand the pros and cons building muscle over the age of 45.\\nWhile maintaining a healthy lifestyle can have many benefits, safety may be an issue.\\nStudies have shown the working out after age 45 can help reduce and even reverse any age-related muscle loss.\\nLifting weights and gaining muscle can even help with heart disease. Each year, over 88,000 women between the ages of 45 – 65 have heart attacks.\\nYou have to consider safety when lifting weights. Not having proper form or trying to lift too much at one time may cause injury such as broken bones or torn muscles. When first starting out, it is best to consult a professional.\\n1-7. Examine the different types of weightlifting.\\nTraditionally, there are five types of weightlifting programs: bodybuilding, powerlifting, circuit training, isometric, and high-volume training. Each of these training types of both benefits and downfalls.\\nBodybuilding — This routine solely focuses on building muscle mass. You will be focusing on one muscle group per workout. Typically, bodybuilders lift every day. The cons of this is that, while your muscles are getting bigger, you might not be gaining additional strength.\\nPowerlifting — Like bodybuilding, powerlifting helps to gain muscle mass. However, powerlifting focuses on lifting the heaviest weights possible rather than focusing on appearance. You may be lifting heavy weights for shorter reps.\\nCircuit Training — Circuit training will put your body through a routine of short workouts such as 20 box jumps, 20 jumping jacks, and 10 pushups in quick succession. This will help your body burn fat and keep your heart rate up. This, however, might not help you build muscle mass.\\nIsometric — This helps builds stamina. Isometric training allows you to hold a weight in a certain position without going through a range of motion. This will probably not help you burn fat as quickly as circuit training, but will help you with stamina.\\nHigh-volume training — This type of training helps the body achieve as many sets as possible in a workout. For example, you will try and achieve as many pushups as you can in a one minute period. This can be intense and is not necessarily recommended for beginners. Like circuit training, it can help to burn fat.\\n1-8. Work out at home.\\nSome daily activities can be an effective form of exercise. According to the CDC, doing 30 minutes of heavy yard work (such as chopping wood or raking leaves) can burn around 220 calories. Simply walking (4.5mph) for 30 minutes can burn around 230 calories.\\n1-9. Get your heart pumping with cardio training.\\nCardio routines vary in their intervals and intensity. These workouts are designed to build endurance but are not necessarily designed for gaining muscle mass.\\nThere are many types of cardio programs you can try. Find one that you like so you are more likely to keep at it! Try biking, hiking, jogging, swimming, rowing, or dancing.\\nCardio helps you use oxygen more efficiently to pump blood to your organs. This will increase your heart rate, and help you burn calories.\\nRemember that you should not just do cardio alone, as the muscle mass and improved bone density will come from resistance training.\\n1-10. Take the stairs.\\nOne simple way to add cardio to your day is to use the stairs instead of taking an elevator. Climbing stairs will get your heart pumping and also help to tone your legs and glutes.\\n1-11. Relax and recover with yoga.\\nIt is important to let your body rest at times so that your muscles can repair themselves. You do not want to overexert yourself and cause harm to your body. Doing low-impact workouts such as yoga is a great way to stay active but to recover from more intense workouts.\\n2. Maintaining a Routine\\n2-1. Plug in with fitness technology.\\nAdvances in technology have really made a difference in the way we work out. You can purchase watches that can track your heart rate, blood pressure, and the level of oxygen in your blood. You can wear technology that can track how long you run, calories consumed, or weight lifted. If you’re a techie, these new piece of wearable technology may help you stay determined.\\n2-2. Join a fitness forum.\\nThere are other people on the same journey as you! Statistics show that people are more likely to stick with a fitness routine if they are involved in a like-minded community..\\n2-3. Write a blog and take pictures.\\nTo keep motivated, take progress pictures of the muscle groups you want to work on. Write a blog to help keep a log of your updates. It is very motivating to see progress!\\n2-4. Get others involved.\\nGet your community involved with your journey. Meet up with locals in public places like the local library. Getting others involved can help you keep your energy and stay motivated in your fitness journal.\\n3. Making Healthy Life Choices\\n3-1. Stop smoking\\nSmoking can cause a number of disease that can hinder your health goals. It is a deadly habit, and one that should not be continued. Quitting smoking will help you stop the damage that tobacco is doing to your body, and will help you regain lung capacity for easier breathing.\\n3-2. Talk with your doctor.\\nBefore you begin any sort of exercise routine, talk with your doctor to find out what is appropriate. You do not want to cause injury to your body by jumping into an unfamiliar routine.\\n3-3. Drink plenty of water.\\nIt is especially important to stay well-hydrated if you are doing any sort of resistance (muscle building) training. One of the side effects of dehydration is a decrease in strength. If your strength is not at it is optimum level you won't be able to train effectively.\\nA good rule of thumb is to drink half your body weight in ounces of fluids (this includes the water found in foods, and beverages like milk and juice). If you weigh 160 pounds, you'll need to drink at least 80 ounces of fluids every day. On days when you are exercising, you will need to drink more to replenish what you sweat out.\\n3-4. Get enough sleep.\\nResistance training causes tiny micro tears in the muscle fibers. As you sleep your body repairs these tears.This is the process used to build bigger, stronger muscles. If you are training you need eight hours of sleep every night.\\n4. Developing a Healthy Diet\\n4-1. Eat enough protein.\\nDiet is of course important for all around health, but when it comes to building muscle the most important aspect is protein intake. An average amount is 0.8 grams per pound of body weight. For example, if you are that 160 pound person, 160 x 0.8 = 128 grams of protein per day.\\nThat may seem like a lot but when you start adding it up you'll be surprised by how much protein you can find in vegetables, nuts, and seeds to supplement or replace your animal protein intake. There are many supplements as well but try to find one without artificial sweeteners. Protein shakes are more likely to be healthier than protein bars.\\n4-2. Shake it up with protein powders.\\nOne way to get your recommended daily protein is to supplement your diet with protein powders. You can use the powder to make delicious smoothies, shakes, or baked goods.\\n4-3. Eat the right kind of carbohydrates.\\nEating high-glycemic carbs (like white bread and pasta) can raise your blood sugar. This can contribute to weight gain and diabetes. Switch out high-glycemic carbs for low ones, such as those found in peanut butter or apples.\\nThere are both simple and complex carbohydrates. Simple carbs are made up of fewer sugar molecules than their complex counterparts. They are a quick source of energy, but are not providing your body with many nutrients or vitamins. These carbs include table sugar, jams, jellies, soft drinks, honey, and maple syrup.\\nComplex carbohydrates provide essential minerals, vitamins, and proteins but also turn into glucose like simple carbs. Complex carbs are much better for you body and can be found in foods like peas, beans, vegetables, and whole grains.\\n4-4. Supplement with vitamins.\\nAs our body ages, we lose bone mass and density. It may be beneficial to supplement your diet and exercise with vitamins (like calcium) that can replace what you are using.\\nAlways talk to your doctor before adding a supplement to your routine. They can be harmful to your health if taken in too high of dosage or may negatively impact a pre-existing condition.\\n4-5. Avoid fad diets.\\nYour goal in gaining muscle is to develop a routine that will work for you. Popular diets go in and out of fashion because they are often not scientifically backed or proven. Avoid these diets by sticking to a medically approved diet and exercise routine.\\nTips\\nFocus on form over weight. In other words, use weights that are challenging but not so heavy that you lose your good form. Increase your weights gradually.\\nKeep at it! You'll be amazed at how quickly your body changes when all these elements are in place!\\nSarcopenia is the loss of muscle due to the aging process. This, in addition to decreasing bone density, happens to all women as they age. Resistance training is extremely important for keeping your body strong and healthy as you get older.\\n\", \"简要回答\": \"It is an unfortunate misconception that women past a certain age are not able to build muscle. The proliferation of this mistaken belief has caused many women to give up or worse, never try to achieve a strong body capable of sustaining them throughout their lives. The truth is once we reach the age of 40 we begin to lose muscle. And people who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after age 30. It is not a case of not being able to build muscle. It is that we must work a little harder and have everything in place in order to gain muscle.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Developing a Gym Routine\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find a good training program.\", \"描述\": \"You should develop a training routine that fits your goals. There are a number of ways to tailor an exercise routine to best fit your lifestyle.\\nThe best option would be to hire a trainer to put together a program specifically tailored to your needs. Unfortunately, this can be expensive.\\nThere are many training programs you can buy online these days but again, they can be somewhat expensive if you are on a limited budget.\\nLook online and at your local library for information about resistance training programs. You can use weights or put together a good body weight program for yourself. You are the expert when it comes to your body!\"}, {\"编号\": 2, \"标题\": \"Work out to a routine that works for you.\", \"描述\": \"Depending on the type of workout routine you choose to do, you should create a workout routine that you will follow.\\nThe CDC recommends that you get 150 minutes of moderate-level activity or 75 minutes of high-intensity activity per week to maintain your current weight.\\nAim to combine aerobic exercise with at least two days of muscle-building exercise, like weight-lifting, each week.\\nDon’t forget to warm up and cool down. To avoid injury, you should warm up your muscles before you start to vigorously exercise. This may include 10 – 15 minutes of walking or stretching. Repeat this to cool down your body after your exercise. This will help reduce muscle soreness.\"}, {\"编号\": 3, \"标题\": \"Work different muscle groups each time you exercise.\", \"描述\": \"Ideally, you want to be training your entire body and not just one area. Make sure your routine focuses on each area of your body. Switch which muscle groups you are working in between sets or days to help give your body a chance to rest.\\nWork out at least three days a week. You want to make sure your are exercising your muscles at least three days a week and that you give yourself rest days. Rest days will help your muscles relax and recover in between training.\"}, {\"编号\": 4, \"标题\": \"Begin weight training.\", \"描述\": \"Lifting weights is a great way to build strong muscles and to help tone your body. However, starting a routine can be daunting, especially for beginners. There are a few tricks to help you get started.\\nResearch machines and weights. Before you jump into using every machine at the gym, ask for a run-down on the functions of each machine. Be sure to ask what muscle groups the machine targets so you can develop a routine that works for you.\\nBe consistent. Once you have started to work out, be consistent for at least two to four weeks. Try to work out on the same days or times to develop a routine.\\nDevelop good form. You do not want to start lifting a ton of weight right out of the gate. Practice forms before you add more weight to your routine.\"}, {\"编号\": 5, \"标题\": \"Consider a bodyweight routine.\", \"描述\": \"A bodyweight routine does not involve any equipment. This routine relies solely on your own body weight. Exercises include push ups, squats, sit ups, pull-ups. This exercise can be helpful as it can be done comfortably in your own home without paying gym fees. These types of exercises can have the same health benefits as using weights or machines.\"}, {\"编号\": 6, \"标题\": \"Understand the pros and cons building muscle over the age of 45.\", \"描述\": \"While maintaining a healthy lifestyle can have many benefits, safety may be an issue.\\nStudies have shown the working out after age 45 can help reduce and even reverse any age-related muscle loss.\\nLifting weights and gaining muscle can even help with heart disease. Each year, over 88,000 women between the ages of 45 – 65 have heart attacks.\\nYou have to consider safety when lifting weights. Not having proper form or trying to lift too much at one time may cause injury such as broken bones or torn muscles. When first starting out, it is best to consult a professional.\"}, {\"编号\": 7, \"标题\": \"Examine the different types of weightlifting.\", \"描述\": \"Traditionally, there are five types of weightlifting programs: bodybuilding, powerlifting, circuit training, isometric, and high-volume training. Each of these training types of both benefits and downfalls.\\nBodybuilding — This routine solely focuses on building muscle mass. You will be focusing on one muscle group per workout. Typically, bodybuilders lift every day. The cons of this is that, while your muscles are getting bigger, you might not be gaining additional strength.\\nPowerlifting — Like bodybuilding, powerlifting helps to gain muscle mass. However, powerlifting focuses on lifting the heaviest weights possible rather than focusing on appearance. You may be lifting heavy weights for shorter reps.\\nCircuit Training — Circuit training will put your body through a routine of short workouts such as 20 box jumps, 20 jumping jacks, and 10 pushups in quick succession. This will help your body burn fat and keep your heart rate up. This, however, might not help you build muscle mass.\\nIsometric — This helps builds stamina. Isometric training allows you to hold a weight in a certain position without going through a range of motion. This will probably not help you burn fat as quickly as circuit training, but will help you with stamina.\\nHigh-volume training — This type of training helps the body achieve as many sets as possible in a workout. For example, you will try and achieve as many pushups as you can in a one minute period. This can be intense and is not necessarily recommended for beginners. Like circuit training, it can help to burn fat.\"}, {\"编号\": 8, \"标题\": \"Work out at home.\", \"描述\": \"Some daily activities can be an effective form of exercise. According to the CDC, doing 30 minutes of heavy yard work (such as chopping wood or raking leaves) can burn around 220 calories. Simply walking (4.5mph) for 30 minutes can burn around 230 calories.\"}, {\"编号\": 9, \"标题\": \"Get your heart pumping with cardio training.\", \"描述\": \"Cardio routines vary in their intervals and intensity. These workouts are designed to build endurance but are not necessarily designed for gaining muscle mass.\\nThere are many types of cardio programs you can try. Find one that you like so you are more likely to keep at it! Try biking, hiking, jogging, swimming, rowing, or dancing.\\nCardio helps you use oxygen more efficiently to pump blood to your organs. This will increase your heart rate, and help you burn calories.\\nRemember that you should not just do cardio alone, as the muscle mass and improved bone density will come from resistance training.\"}, {\"编号\": 10, \"标题\": \"Take the stairs.\", \"描述\": \"One simple way to add cardio to your day is to use the stairs instead of taking an elevator. Climbing stairs will get your heart pumping and also help to tone your legs and glutes.\"}, {\"编号\": 11, \"标题\": \"Relax and recover with yoga.\", \"描述\": \"It is important to let your body rest at times so that your muscles can repair themselves. You do not want to overexert yourself and cause harm to your body. Doing low-impact workouts such as yoga is a great way to stay active but to recover from more intense workouts.\"}]}, {\"编号\": 2, \"标题\": \"Maintaining a Routine\", \"步骤\": [{\"编号\": 1, \"标题\": \"Plug in with fitness technology.\", \"描述\": \"Advances in technology have really made a difference in the way we work out. You can purchase watches that can track your heart rate, blood pressure, and the level of oxygen in your blood. You can wear technology that can track how long you run, calories consumed, or weight lifted. If you’re a techie, these new piece of wearable technology may help you stay determined.\"}, {\"编号\": 2, \"标题\": \"Join a fitness forum.\", \"描述\": \"There are other people on the same journey as you! Statistics show that people are more likely to stick with a fitness routine if they are involved in a like-minded community..\"}, {\"编号\": 3, \"标题\": \"Write a blog and take pictures.\", \"描述\": \"To keep motivated, take progress pictures of the muscle groups you want to work on. Write a blog to help keep a log of your updates. It is very motivating to see progress!\"}, {\"编号\": 4, \"标题\": \"Get others involved.\", \"描述\": \"Get your community involved with your journey. Meet up with locals in public places like the local library. Getting others involved can help you keep your energy and stay motivated in your fitness journal.\"}]}, {\"编号\": 3, \"标题\": \"Making Healthy Life Choices\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stop smoking\", \"描述\": \"Smoking can cause a number of disease that can hinder your health goals. It is a deadly habit, and one that should not be continued. Quitting smoking will help you stop the damage that tobacco is doing to your body, and will help you regain lung capacity for easier breathing.\"}, {\"编号\": 2, \"标题\": \"Talk with your doctor.\", \"描述\": \"Before you begin any sort of exercise routine, talk with your doctor to find out what is appropriate. You do not want to cause injury to your body by jumping into an unfamiliar routine.\"}, {\"编号\": 3, \"标题\": \"Drink plenty of water.\", \"描述\": \"It is especially important to stay well-hydrated if you are doing any sort of resistance (muscle building) training. One of the side effects of dehydration is a decrease in strength. If your strength is not at it is optimum level you won't be able to train effectively.\\nA good rule of thumb is to drink half your body weight in ounces of fluids (this includes the water found in foods, and beverages like milk and juice). If you weigh 160 pounds, you'll need to drink at least 80 ounces of fluids every day. On days when you are exercising, you will need to drink more to replenish what you sweat out.\"}, {\"编号\": 4, \"标题\": \"Get enough sleep.\", \"描述\": \"Resistance training causes tiny micro tears in the muscle fibers. As you sleep your body repairs these tears.This is the process used to build bigger, stronger muscles. If you are training you need eight hours of sleep every night.\"}]}, {\"编号\": 4, \"标题\": \"Developing a Healthy Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat enough protein.\", \"描述\": \"Diet is of course important for all around health, but when it comes to building muscle the most important aspect is protein intake. An average amount is 0.8 grams per pound of body weight. For example, if you are that 160 pound person, 160 x 0.8 = 128 grams of protein per day.\\nThat may seem like a lot but when you start adding it up you'll be surprised by how much protein you can find in vegetables, nuts, and seeds to supplement or replace your animal protein intake. There are many supplements as well but try to find one without artificial sweeteners. Protein shakes are more likely to be healthier than protein bars.\"}, {\"编号\": 2, \"标题\": \"Shake it up with protein powders.\", \"描述\": \"One way to get your recommended daily protein is to supplement your diet with protein powders. You can use the powder to make delicious smoothies, shakes, or baked goods.\"}, {\"编号\": 3, \"标题\": \"Eat the right kind of carbohydrates.\", \"描述\": \"Eating high-glycemic carbs (like white bread and pasta) can raise your blood sugar. This can contribute to weight gain and diabetes. Switch out high-glycemic carbs for low ones, such as those found in peanut butter or apples.\\nThere are both simple and complex carbohydrates. Simple carbs are made up of fewer sugar molecules than their complex counterparts. They are a quick source of energy, but are not providing your body with many nutrients or vitamins. These carbs include table sugar, jams, jellies, soft drinks, honey, and maple syrup.\\nComplex carbohydrates provide essential minerals, vitamins, and proteins but also turn into glucose like simple carbs. Complex carbs are much better for you body and can be found in foods like peas, beans, vegetables, and whole grains.\"}, {\"编号\": 4, \"标题\": \"Supplement with vitamins.\", \"描述\": \"As our body ages, we lose bone mass and density. It may be beneficial to supplement your diet and exercise with vitamins (like calcium) that can replace what you are using.\\nAlways talk to your doctor before adding a supplement to your routine. They can be harmful to your health if taken in too high of dosage or may negatively impact a pre-existing condition.\"}, {\"编号\": 5, \"标题\": \"Avoid fad diets.\", \"描述\": \"Your goal in gaining muscle is to develop a routine that will work for you. Popular diets go in and out of fashion because they are often not scientifically backed or proven. Avoid these diets by sticking to a medically approved diet and exercise routine.\"}], \"小提示\": [\"Focus on form over weight. In other words, use weights that are challenging but not so heavy that you lose your good form. Increase your weights gradually.\\n\", \"Keep at it! You'll be amazed at how quickly your body changes when all these elements are in place!\\n\", \"Sarcopenia is the loss of muscle due to the aging process. This, in addition to decreasing bone density, happens to all women as they age. Resistance training is extremely important for keeping your body strong and healthy as you get older.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
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wikihow
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7,140 |
How to Build Muscles (for Girls)
|
1. Targeting the Right Muscles
1-1. Get the most out of your workout with compound exercises.
Exercises that work the main muscle groups (compound exercises) will give you the most significant gains in muscle mass and boost your metabolic rate. For instance, the bench press works your pectorals, your triceps, and your deltoids in a single exercise. An isolated exercise like a tricep kickback will work only your tricep.
Compound exercises hit more muscle fibers with each lift, so you get a lot of bang for your buck.
Try creating a compound exercise routine with a a 4 day upper/lower split or a 3 day full body split to avoid overworking your muscles, which often happens with isolated exercises.
Use isolated exercises to tweak your muscle growth an appearance once you have already met your goals.
Back squats and Bulgarian split squats are other great compound exercises that you can try.
1-2. Build the muscle in your legs and buttocks.
To add muscle mass to your lower body, you need to do exercises that target the large muscles in your thighs, calves, and hips. When it comes to building muscles, heavy weights (or high resistance) and low repetitions are the key (while the opposite is true if you are trying to improve your endurance).
To build the muscles in your thighs, you need to do exercises that focus on the hamstrings, quadriceps, and hip adductors, such as different variations of lunges, squats, and step ups. Back squats, front squats, and Bulgarian split squats are some excellent thigh-strengthening exercises you can try during your next workout.
Deadlifts and glute bridges are great ways to strengthen your glutes.
To build the muscles in your calves (gastrocnemius, soleus, and tibialis anterior), do standing or seated calf raises.
The muscles in your hips and buttocks (gluteus maximus, abductors, flexors, and deep external rotators) are engaged with some of the same exercises as your legs (such as squats and lunges), but to add more specific exercises to target these muscles, try hip extensions and leg presses.
You should do these exercises using resistance that is heavy enough that you can only do 4 to 8 repetitions max. If you can easily do 8 or more reps, you are probably using too low resistance and are building endurance instead of bulking up your muscles.
Note for teens: always consult a trainer and a pediatrician before engaging these exercises. Your body is still growing and developing so avoid high intensity and weights.
1-3. Strengthen and build the muscles in your back.
To build the muscles in your back, focus your training on the latissimus dorsi, teres major, trapezius (upper, lower, middle), levator scapulae, rhomboids, infraspinatus, teres minor, and subscapularis muscles.
There are a vast variety of exercises you can choose from to build these muscles. Try the different rows (such as bent-over rows, lying rows, and seated rows) or do pull-ups, chin-ups, pulldowns, and shrugs.
These exercises can be done using free weights and exercise machines or even just rubber bands or body weight.
Strengthening your back muscles can help improve your posture as well.
1-4. Strengthen your core to get strong abs.
To build muscle in your abdomen, focus your training on the rectus abdominis, transverse abdominus, obliques, quadratus lumborum, and erector spinae muscles.
When it comes to abdominal muscles, you can use your body weight and do crunches, sit-ups, and leg raises, or you can try something different and use free weights, cables or levers to add some extra resistance and really work those abs.
1-5. Build the muscles in your chest.
Women might overlook training the muscles in your chest, but you shouldn’t. Working the muscles in your chest helps maintain muscular balance, especially if you are building your back muscles; focusing on just one side of the body, can lead to bad posture.
To target the muscles in your chest, focus on exercises that work the pectoralis major, pectoralis minor, and the serratus anterior muscles.
Choose two to three different exercises, such as chest dips, bench presses, power lifts, chest presses, and/or flies.
1-6. Strengthen your arms and shoulders.
Many women want slim and muscular arms and shoulders. To make this happen, target the deltoids (anterior, lateral, posterior) and the supraspinatus in your shoulder and the triceps brachii, biceps brachii, brachialis, brachioradialis and the wrist flexors and extensors in your arms.
To build your shoulders, do shoulder or overhead presses, front raises, upright rows, or reverse flies, which can be easily done with cables, barbells or dumbbells for added weight.
When working your arms, use dumbbells or exercise machines to do exercises such as triceps dips, kickbacks, triceps extensions, biceps curls and wrist curls and rollers.
2. Building Muscle with Your Diet
2-1. Start your mornings with oatmeal.
Building muscle starts with paying attention to what you eat. When it comes to choosing the right carb that is minimally processed and has a low glycemic index (GI) value, there is no better breakfast food than oatmeal.
Besides being high in fiber and low in calories, the dietary benefits of oatmeal include ideal micronutrient profile, decreased hunger and increased satiety, and lower subsequent energy intake (second meal effect).
Overall, oatmeal is a good way to add healthy carbs to your diet.
Avoid pre-packaged oatmeal, which is laden with sugar and artificial flavoring. Cook steel-cut oats and add healthy toppings, like chopped nuts and blueberries.
2-2. Eat lean meat.
Eating high-quality, high-protein, lean meat is an essential part of gaining muscle. Your digestive system breaks down the protein in meat to amino acids, which are the building blocks of muscle tissue and needed for repair and recovery after exercise.
Eat lean cuts of beef (such as eye of round roast, sirloin tip, and top round steak) or ground beef that has less than 7% fat. Low-fat beef is favored by many bodybuilders due to its nutrient content (zinc, iron, and B-vitamins) and high-quality protein.
Eat skinless chicken or low-fat turkey, which are excellent sources of lean protein.
2-3. Consume low-fat milk products and eggs.
These are also packed with essential nutrients and protein that are needed to build and maintain muscle. Milk products also help strengthen bones during childhood and teenage years.
Add low-fat cottage cheese to your diet. Besides being a healthy dessert when combined with fresh berries, it contains protein that is slow to digest and is ideal for muscle maintenance.
Note: if you are lactose intolerant, try soy products that are packed with calcium and Vitamin D.
Add free-ranged chicken eggs to your diet, which are packed with protein and nutrients (including essential amino acids, choline, and vitamin D). Although eggs are considered high in cholesterol, several recent studies have shown that eggs are not harmful to your health.
2-4. Add nutrient-rich carbs to your meals.
Muscles need energy to contract and that energy comes from carbohydrates. If you do not consume nutrient-rich carbs, your workouts will struggle and you will feel tired.. Your first meal post-workout should be heavy in carbohydrates.
Eat fresh fruits and vegetables that have antioxidants to keep your body healthy.
Fruits and vegetables also contain essential vitamins and minerals as well as fiber.
Add whole grains (such as brown rice and whole wheat pasta) to your meals, which are packed with good quality carbs and fiber.
In addition, brown rice helps to boost hormone levels for growth, which are a critical part for the growth of lean muscle, strength gains, and fat loss.
Avoid white bread and pasta made from processed flour.
2-5. Don’t forget healthy fats.
Even though fats have a “bad rap,” your body needs them to provide energy, absorb fat-soluble vitamins and keep your skin and hair healthy. But not all fats are good and you should only eat those foods that contain healthy fatty acids.
Consume foods that are high in polyunsaturated and monounsaturated fats, such as nuts, avocados, seeds, and oils (such as olive, safflower, and flaxseed).
The above foods are also rich in omega-3 and omega-6 fats -- these are essential fatty acids that your body cannot produce on its own.
Eat fish. Besides being packed with omega-3 fatty acids, fish is also a good source of protein.
Avoid saturated and trans fats found in butter, regular milk, beef, processed foods and fast foods.
2-6. Supplement with whey protein.
Whey protein supplementation is popular among athletes wanting to build muscle, mainly because it is an affordable and convenient source of fast protein. Scientific research also shows that whey protein is an excellent source of protein for both adults and children.
Use whey protein immediately after workout to replenish your muscles and promote muscle growth.
Be sure to get high-quality protein from foods as well and not just from whey protein.
Adults can use 20–30 grams (0.71–1.1 oz) of whey protein per day, without exceeding 1.2 grams (0.04 oz) per body weight (kg). Higher doses have been used but should be done with caution and only limited amount of time.
Children should get 0.8–1 gram (0.03–0.04 oz) of protein per body weight (kg) per day. Strength training increases your protein consumption and you should consult your doctor on the amount of whey protein supplements (if any) you should consume.
Note: too much protein can be harmful and can lead to kidney disease, cancer, and osteoporosis. Always consult your doctor if you are unsure how much protein to eat and before you start using any protein supplements.
2-7. Take vitamin supplements (if needed).
Healthy and balanced diet is the best way to ensure you are getting enough vitamins and minerals. However, if you are deficient in some vitamins and minerals, you can use supplements to replenish your diet.
Always consult your doctor before taking any supplements. Too much fat-soluble vitamins can be toxic to your body.
3. Building Muscle for Adults
3-1. Consult a physical trainer and/or a doctor.
Before you start your muscle-building workout season, consult a doctor. Muscle-building exercises are highly demanding to your body, and people with some chronic illnesses (such as cardiac conditions, high blood pressure, or stroke) may not be candidates for this type of workout.
If you have high blood pressure (hypertension) you should not do heavy weightlifting without consulting your doctor. If your blood pressure is above 180/110 mm Hg, lift weights until you have normalized your blood pressure with medications.
3-2. Plan your strength-training workout.
Strength training engages the muscles in your body and makes them work against a resistance. When you make your muscles work against a resistance, you are forcing your muscle fibers to respond to the added stress which leads to enhanced muscle size and definition. In order to build muscle, you need to add strength (also called resistance) training to your weekly routine.
Typical strength training programs use free weights (dumbbells, barbells), exercise machines, elastic tubing, or even just the body weight (pushups, pull-ups, crunches).
Plan a balanced, total body strength training program to build the muscles in your body (see third section).
3-3. Do not overdo cardio.
Muscle building is not fat burning. The best way to add muscle mass is weight training, while the way to get rid of muscles is extended cardio (you've never seen a Marathon runner with big muscles, have you?).
However, you should not forget cardio exercises entirely as these strengthen your cardiorespiratory system and have numerous other health benefits, including improving bone strength, reducing blood pressure, reducing risk of chronic illnesses (diabetes, cancer, cardiovascular conditions), and improved mood.
Also keep in mind that reducing overall body fat with cardio can cause muscles to "pop," and your body can look leaner and stronger.
The key when planning cardio routine during muscle-building season is to do shorter sprints instead of long, aerobic workouts. Focus on 20 minute high-intensity exercises with 30 to 60 second high-intensity sprints followed by 1 minute rests.
Do your cardio separately from your weight training workout. Never do your cardio after the weight training workout but reserve it to a separate day.
Limit the amount of cardio workouts to 20 minute workouts 3 to 5 times a week.
3-4. Rest, rest, and rest.
Weight training actually causes the muscles to go to a catabolic state (breakdown of muscle proteins). In response, your body has to repair the muscle tissue and during this repair you are actually "building" the muscle mass. Thus, your hard muscle-building workouts need to be balanced with adequate rest.
Limit your strength-training workouts to 3 to 4 days a week and do not work the same muscle groups on consecutive days.
Ensure you get a good night's sleep every night; it is recommended that adults get at least 7 to 9 hours a sleep each night.
3-5. Learn the correct techniques and know the risks.
Lifting weights is not only straining to your muscles but your joints and bones as well. If you do not perform each exercise correctly, you may risk an injury.
Always consult a trainer and take time to learn to do each exercise correctly before adding heavy weights.
4. Building Muscle for Children and Teens
4-1. Consult your pediatrician.
Before your child or adolescent participates in any form of strength training it’s important they consult their doctor. Muscle building routines are slightly different for this age group as their body is still developing and growing. Too much and too hard exercises can cause injury that have lasting effects to a young body. Receiving a medical evaluation beforehand, can help you and your child identify:
Training goals.
Understanding the proper techniques.
Risk factors, such as injuries and the use of steroids or other supplements.
Please note that since the overall goal of strength training is to enhance muscle size, a discussion with a pediatrician about steroid use is highly important, especially if your child is involved in a competitive training program.
4-2. Do strength training.
This type of training mainly focuses on weight lifting but exercises using your own body weight (such as sit-ups and push-ups) as well as endurance and agility exercises can also be included to increase muscle strength and size.
Weight lifting is the most common strength training technique used in sports and basic workouts.
To get started, consult a fitness trainer who can help you or your child learn each exercise and how to perform it correctly.
Always warm up to reduce risk of injury by doing at least 5 to 10 minutes of cardio.
Stretch lightly before each exercise and after the workout to increase muscle flexibility.
4-3. Start with low weights and move to heavier weights as your body gets stronger.
Using weights that are too heavy can lead to an injury. Also, it is essential you learn to do each exercise correctly before adding extra weight.
Maintain your body mechanics during each move: move slowly, breathe, and understand the complete range of motion. If you do exercises hastily or using the wrong range of motion, you can risk injury.
Listen to your body. The intensity of your workout depends on the number of repetitions, the weight, and how long you rest before sets. Don’t over exert yourself.
However, you should still be pushing yourself. If you don't challenge your muscles and start moving on to heavier weights, your muscles will not grow or develop.
4-4. Avoid powerlifting or competitive weightlifting.
Teens and children should not engage in competitive weightlifting, powerlifting or bodybuilding. These are highly demanding types of muscle building that are not suitable for children and come with a high risk of injury.
Consult with your doctor if you are unsure what type of weightlifting or strength training you or your child should do.
The bodies of teens and children are still developing and growing, which greatly increases risk of injury.
4-5. Add aerobic exercises to your weekly routine.
Aerobic exercise (or cardio) is a physical activity that raises your heart rate and engages your respiratory system. Regular aerobic exercise has many health benefits, such as maintaining body weight, reducing stress, strengthening your cardiorespiratory system, reducing risk of chronic illnesses (diabetes, cancer), and releasing endorphins to boost your mood.
Aerobic exercises that consist of weight-bearing exercises, such as walking, dancing, tennis, and running, also help strengthen your bone mass.
Adding aerobic exercises to your weekly routine, helps balance your strength-training workouts and gives a better foundation for later in life.
4-6. Know the risks.
Any type of physical activity has risks, and this is especially true for strength training. According to the National Electronic Injury Surveillance System, 20,000 to 26,000 strength-training related injuries occurred in people under 21 years old; 40 to 70 percent of those injuries were due to muscle strain, mostly in the lumbar back.
Strength-training programs should be well planned and executed to reduce risk of injury. This can be accomplished by:
Having a spotter or supervision when weight lifting.
Understanding the instructions of the workout so injury doesn’t occur.
Understanding the use of the machine.
Clearing the workout space so it is hazard free.
Including proper warm-up and cool-down exercises.
4-7. Avoid too much exercise.
Working out excessively can harm your body and lead to catabolic state (breakdown of muscle protein). During the teenage years, the body is still developing and therefore, overdoing strength training or burning too many calories can cause your growing body to malfunction.
Training should only last one hour or less and you should take a rest day (or two) in between workouts so your muscles can rebuild themselves.
Signs to watch to spot overtraining include: high resting heart rate, sleep difficulties, and exhaustion.
If you or your child experiences any of these symptoms, cut back on the time or intensity of your workout and consult a doctor.
Note to parents: too much exercise can also be a sign of an eating disorder. If you think your child is compulsively working out look for these symptoms: being upset because they missed a workout, exercising even when they’re under the weather, being upset when sitting down because they are not burning calories, and thinking that they will gain weight from going a day without exercise.
Tips
Don’t forget water. Exercising increases your water need and in order to prevent dehydration, drink at least 10-12 cups of water a day.[53]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source
Get the right amount of sleep. It keeps you alert and focused, and besides, you wouldn't want to doze off to sleep in the middle of a workout or competition.
Nutrition is the basis of muscle formation, if you don't eat you can't get muscles.just eat the right foods or eat more of the right foods.
Warnings
Don't overdo it! Limit your muscle-building exercises to 3-5 days a week to allow your muscles to recover.
Always consult your doctor before you start a new exercise routine.
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"回答明细": "{\"回答\": \"1. Targeting the Right Muscles\\n1-1. Get the most out of your workout with compound exercises.\\nExercises that work the main muscle groups (compound exercises) will give you the most significant gains in muscle mass and boost your metabolic rate. For instance, the bench press works your pectorals, your triceps, and your deltoids in a single exercise. An isolated exercise like a tricep kickback will work only your tricep.\\nCompound exercises hit more muscle fibers with each lift, so you get a lot of bang for your buck.\\nTry creating a compound exercise routine with a a 4 day upper/lower split or a 3 day full body split to avoid overworking your muscles, which often happens with isolated exercises.\\nUse isolated exercises to tweak your muscle growth an appearance once you have already met your goals.\\nBack squats and Bulgarian split squats are other great compound exercises that you can try.\\n1-2. Build the muscle in your legs and buttocks.\\nTo add muscle mass to your lower body, you need to do exercises that target the large muscles in your thighs, calves, and hips. When it comes to building muscles, heavy weights (or high resistance) and low repetitions are the key (while the opposite is true if you are trying to improve your endurance).\\nTo build the muscles in your thighs, you need to do exercises that focus on the hamstrings, quadriceps, and hip adductors, such as different variations of lunges, squats, and step ups. Back squats, front squats, and Bulgarian split squats are some excellent thigh-strengthening exercises you can try during your next workout.\\nDeadlifts and glute bridges are great ways to strengthen your glutes.\\nTo build the muscles in your calves (gastrocnemius, soleus, and tibialis anterior), do standing or seated calf raises.\\nThe muscles in your hips and buttocks (gluteus maximus, abductors, flexors, and deep external rotators) are engaged with some of the same exercises as your legs (such as squats and lunges), but to add more specific exercises to target these muscles, try hip extensions and leg presses.\\nYou should do these exercises using resistance that is heavy enough that you can only do 4 to 8 repetitions max. If you can easily do 8 or more reps, you are probably using too low resistance and are building endurance instead of bulking up your muscles.\\nNote for teens: always consult a trainer and a pediatrician before engaging these exercises. Your body is still growing and developing so avoid high intensity and weights.\\n1-3. Strengthen and build the muscles in your back.\\nTo build the muscles in your back, focus your training on the latissimus dorsi, teres major, trapezius (upper, lower, middle), levator scapulae, rhomboids, infraspinatus, teres minor, and subscapularis muscles.\\nThere are a vast variety of exercises you can choose from to build these muscles. Try the different rows (such as bent-over rows, lying rows, and seated rows) or do pull-ups, chin-ups, pulldowns, and shrugs.\\nThese exercises can be done using free weights and exercise machines or even just rubber bands or body weight.\\nStrengthening your back muscles can help improve your posture as well.\\n1-4. Strengthen your core to get strong abs.\\nTo build muscle in your abdomen, focus your training on the rectus abdominis, transverse abdominus, obliques, quadratus lumborum, and erector spinae muscles.\\nWhen it comes to abdominal muscles, you can use your body weight and do crunches, sit-ups, and leg raises, or you can try something different and use free weights, cables or levers to add some extra resistance and really work those abs.\\n1-5. Build the muscles in your chest.\\nWomen might overlook training the muscles in your chest, but you shouldn’t. Working the muscles in your chest helps maintain muscular balance, especially if you are building your back muscles; focusing on just one side of the body, can lead to bad posture.\\nTo target the muscles in your chest, focus on exercises that work the pectoralis major, pectoralis minor, and the serratus anterior muscles.\\nChoose two to three different exercises, such as chest dips, bench presses, power lifts, chest presses, and/or flies.\\n1-6. Strengthen your arms and shoulders.\\nMany women want slim and muscular arms and shoulders. To make this happen, target the deltoids (anterior, lateral, posterior) and the supraspinatus in your shoulder and the triceps brachii, biceps brachii, brachialis, brachioradialis and the wrist flexors and extensors in your arms.\\nTo build your shoulders, do shoulder or overhead presses, front raises, upright rows, or reverse flies, which can be easily done with cables, barbells or dumbbells for added weight.\\nWhen working your arms, use dumbbells or exercise machines to do exercises such as triceps dips, kickbacks, triceps extensions, biceps curls and wrist curls and rollers.\\n2. Building Muscle with Your Diet\\n2-1. Start your mornings with oatmeal.\\nBuilding muscle starts with paying attention to what you eat. When it comes to choosing the right carb that is minimally processed and has a low glycemic index (GI) value, there is no better breakfast food than oatmeal.\\nBesides being high in fiber and low in calories, the dietary benefits of oatmeal include ideal micronutrient profile, decreased hunger and increased satiety, and lower subsequent energy intake (second meal effect).\\nOverall, oatmeal is a good way to add healthy carbs to your diet.\\nAvoid pre-packaged oatmeal, which is laden with sugar and artificial flavoring. Cook steel-cut oats and add healthy toppings, like chopped nuts and blueberries.\\n2-2. Eat lean meat.\\nEating high-quality, high-protein, lean meat is an essential part of gaining muscle. Your digestive system breaks down the protein in meat to amino acids, which are the building blocks of muscle tissue and needed for repair and recovery after exercise.\\nEat lean cuts of beef (such as eye of round roast, sirloin tip, and top round steak) or ground beef that has less than 7% fat. Low-fat beef is favored by many bodybuilders due to its nutrient content (zinc, iron, and B-vitamins) and high-quality protein.\\nEat skinless chicken or low-fat turkey, which are excellent sources of lean protein.\\n2-3. Consume low-fat milk products and eggs.\\nThese are also packed with essential nutrients and protein that are needed to build and maintain muscle. Milk products also help strengthen bones during childhood and teenage years.\\nAdd low-fat cottage cheese to your diet. Besides being a healthy dessert when combined with fresh berries, it contains protein that is slow to digest and is ideal for muscle maintenance.\\nNote: if you are lactose intolerant, try soy products that are packed with calcium and Vitamin D.\\nAdd free-ranged chicken eggs to your diet, which are packed with protein and nutrients (including essential amino acids, choline, and vitamin D). Although eggs are considered high in cholesterol, several recent studies have shown that eggs are not harmful to your health.\\n2-4. Add nutrient-rich carbs to your meals.\\nMuscles need energy to contract and that energy comes from carbohydrates. If you do not consume nutrient-rich carbs, your workouts will struggle and you will feel tired.. Your first meal post-workout should be heavy in carbohydrates.\\nEat fresh fruits and vegetables that have antioxidants to keep your body healthy.\\nFruits and vegetables also contain essential vitamins and minerals as well as fiber.\\nAdd whole grains (such as brown rice and whole wheat pasta) to your meals, which are packed with good quality carbs and fiber.\\nIn addition, brown rice helps to boost hormone levels for growth, which are a critical part for the growth of lean muscle, strength gains, and fat loss.\\nAvoid white bread and pasta made from processed flour.\\n2-5. Don’t forget healthy fats.\\nEven though fats have a “bad rap,” your body needs them to provide energy, absorb fat-soluble vitamins and keep your skin and hair healthy. But not all fats are good and you should only eat those foods that contain healthy fatty acids.\\nConsume foods that are high in polyunsaturated and monounsaturated fats, such as nuts, avocados, seeds, and oils (such as olive, safflower, and flaxseed).\\nThe above foods are also rich in omega-3 and omega-6 fats -- these are essential fatty acids that your body cannot produce on its own.\\nEat fish. Besides being packed with omega-3 fatty acids, fish is also a good source of protein.\\nAvoid saturated and trans fats found in butter, regular milk, beef, processed foods and fast foods.\\n2-6. Supplement with whey protein.\\nWhey protein supplementation is popular among athletes wanting to build muscle, mainly because it is an affordable and convenient source of fast protein. Scientific research also shows that whey protein is an excellent source of protein for both adults and children.\\nUse whey protein immediately after workout to replenish your muscles and promote muscle growth.\\nBe sure to get high-quality protein from foods as well and not just from whey protein.\\nAdults can use 20–30 grams (0.71–1.1 oz) of whey protein per day, without exceeding 1.2 grams (0.04 oz) per body weight (kg). Higher doses have been used but should be done with caution and only limited amount of time.\\nChildren should get 0.8–1 gram (0.03–0.04 oz) of protein per body weight (kg) per day. Strength training increases your protein consumption and you should consult your doctor on the amount of whey protein supplements (if any) you should consume.\\nNote: too much protein can be harmful and can lead to kidney disease, cancer, and osteoporosis. Always consult your doctor if you are unsure how much protein to eat and before you start using any protein supplements.\\n2-7. Take vitamin supplements (if needed).\\nHealthy and balanced diet is the best way to ensure you are getting enough vitamins and minerals. However, if you are deficient in some vitamins and minerals, you can use supplements to replenish your diet.\\nAlways consult your doctor before taking any supplements. Too much fat-soluble vitamins can be toxic to your body.\\n3. Building Muscle for Adults\\n3-1. Consult a physical trainer and/or a doctor.\\nBefore you start your muscle-building workout season, consult a doctor. Muscle-building exercises are highly demanding to your body, and people with some chronic illnesses (such as cardiac conditions, high blood pressure, or stroke) may not be candidates for this type of workout.\\nIf you have high blood pressure (hypertension) you should not do heavy weightlifting without consulting your doctor. If your blood pressure is above 180/110 mm Hg, lift weights until you have normalized your blood pressure with medications.\\n3-2. Plan your strength-training workout.\\nStrength training engages the muscles in your body and makes them work against a resistance. When you make your muscles work against a resistance, you are forcing your muscle fibers to respond to the added stress which leads to enhanced muscle size and definition. In order to build muscle, you need to add strength (also called resistance) training to your weekly routine.\\nTypical strength training programs use free weights (dumbbells, barbells), exercise machines, elastic tubing, or even just the body weight (pushups, pull-ups, crunches).\\nPlan a balanced, total body strength training program to build the muscles in your body (see third section).\\n3-3. Do not overdo cardio.\\nMuscle building is not fat burning. The best way to add muscle mass is weight training, while the way to get rid of muscles is extended cardio (you've never seen a Marathon runner with big muscles, have you?).\\nHowever, you should not forget cardio exercises entirely as these strengthen your cardiorespiratory system and have numerous other health benefits, including improving bone strength, reducing blood pressure, reducing risk of chronic illnesses (diabetes, cancer, cardiovascular conditions), and improved mood.\\nAlso keep in mind that reducing overall body fat with cardio can cause muscles to \\\"pop,\\\" and your body can look leaner and stronger.\\nThe key when planning cardio routine during muscle-building season is to do shorter sprints instead of long, aerobic workouts. Focus on 20 minute high-intensity exercises with 30 to 60 second high-intensity sprints followed by 1 minute rests.\\nDo your cardio separately from your weight training workout. Never do your cardio after the weight training workout but reserve it to a separate day.\\nLimit the amount of cardio workouts to 20 minute workouts 3 to 5 times a week.\\n3-4. Rest, rest, and rest.\\nWeight training actually causes the muscles to go to a catabolic state (breakdown of muscle proteins). In response, your body has to repair the muscle tissue and during this repair you are actually \\\"building\\\" the muscle mass. Thus, your hard muscle-building workouts need to be balanced with adequate rest.\\nLimit your strength-training workouts to 3 to 4 days a week and do not work the same muscle groups on consecutive days.\\nEnsure you get a good night's sleep every night; it is recommended that adults get at least 7 to 9 hours a sleep each night.\\n3-5. Learn the correct techniques and know the risks.\\nLifting weights is not only straining to your muscles but your joints and bones as well. If you do not perform each exercise correctly, you may risk an injury.\\nAlways consult a trainer and take time to learn to do each exercise correctly before adding heavy weights.\\n4. Building Muscle for Children and Teens\\n4-1. Consult your pediatrician.\\nBefore your child or adolescent participates in any form of strength training it’s important they consult their doctor. Muscle building routines are slightly different for this age group as their body is still developing and growing. Too much and too hard exercises can cause injury that have lasting effects to a young body. Receiving a medical evaluation beforehand, can help you and your child identify:\\nTraining goals.\\nUnderstanding the proper techniques.\\nRisk factors, such as injuries and the use of steroids or other supplements.\\nPlease note that since the overall goal of strength training is to enhance muscle size, a discussion with a pediatrician about steroid use is highly important, especially if your child is involved in a competitive training program.\\n4-2. Do strength training.\\nThis type of training mainly focuses on weight lifting but exercises using your own body weight (such as sit-ups and push-ups) as well as endurance and agility exercises can also be included to increase muscle strength and size.\\nWeight lifting is the most common strength training technique used in sports and basic workouts.\\nTo get started, consult a fitness trainer who can help you or your child learn each exercise and how to perform it correctly.\\nAlways warm up to reduce risk of injury by doing at least 5 to 10 minutes of cardio.\\nStretch lightly before each exercise and after the workout to increase muscle flexibility.\\n4-3. Start with low weights and move to heavier weights as your body gets stronger.\\nUsing weights that are too heavy can lead to an injury. Also, it is essential you learn to do each exercise correctly before adding extra weight.\\nMaintain your body mechanics during each move: move slowly, breathe, and understand the complete range of motion. If you do exercises hastily or using the wrong range of motion, you can risk injury.\\nListen to your body. The intensity of your workout depends on the number of repetitions, the weight, and how long you rest before sets. Don’t over exert yourself.\\nHowever, you should still be pushing yourself. If you don't challenge your muscles and start moving on to heavier weights, your muscles will not grow or develop.\\n4-4. Avoid powerlifting or competitive weightlifting.\\nTeens and children should not engage in competitive weightlifting, powerlifting or bodybuilding. These are highly demanding types of muscle building that are not suitable for children and come with a high risk of injury.\\nConsult with your doctor if you are unsure what type of weightlifting or strength training you or your child should do.\\nThe bodies of teens and children are still developing and growing, which greatly increases risk of injury.\\n4-5. Add aerobic exercises to your weekly routine.\\nAerobic exercise (or cardio) is a physical activity that raises your heart rate and engages your respiratory system. Regular aerobic exercise has many health benefits, such as maintaining body weight, reducing stress, strengthening your cardiorespiratory system, reducing risk of chronic illnesses (diabetes, cancer), and releasing endorphins to boost your mood.\\nAerobic exercises that consist of weight-bearing exercises, such as walking, dancing, tennis, and running, also help strengthen your bone mass.\\nAdding aerobic exercises to your weekly routine, helps balance your strength-training workouts and gives a better foundation for later in life.\\n4-6. Know the risks.\\nAny type of physical activity has risks, and this is especially true for strength training. According to the National Electronic Injury Surveillance System, 20,000 to 26,000 strength-training related injuries occurred in people under 21 years old; 40 to 70 percent of those injuries were due to muscle strain, mostly in the lumbar back.\\nStrength-training programs should be well planned and executed to reduce risk of injury. This can be accomplished by:\\nHaving a spotter or supervision when weight lifting.\\nUnderstanding the instructions of the workout so injury doesn’t occur.\\nUnderstanding the use of the machine.\\nClearing the workout space so it is hazard free.\\nIncluding proper warm-up and cool-down exercises.\\n4-7. Avoid too much exercise.\\nWorking out excessively can harm your body and lead to catabolic state (breakdown of muscle protein). During the teenage years, the body is still developing and therefore, overdoing strength training or burning too many calories can cause your growing body to malfunction.\\nTraining should only last one hour or less and you should take a rest day (or two) in between workouts so your muscles can rebuild themselves.\\nSigns to watch to spot overtraining include: high resting heart rate, sleep difficulties, and exhaustion.\\nIf you or your child experiences any of these symptoms, cut back on the time or intensity of your workout and consult a doctor.\\nNote to parents: too much exercise can also be a sign of an eating disorder. If you think your child is compulsively working out look for these symptoms: being upset because they missed a workout, exercising even when they’re under the weather, being upset when sitting down because they are not burning calories, and thinking that they will gain weight from going a day without exercise.\\nTips\\nDon’t forget water. Exercising increases your water need and in order to prevent dehydration, drink at least 10-12 cups of water a day.[53]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\nGet the right amount of sleep. It keeps you alert and focused, and besides, you wouldn't want to doze off to sleep in the middle of a workout or competition.\\nNutrition is the basis of muscle formation, if you don't eat you can't get muscles.just eat the right foods or eat more of the right foods.\\nWarnings\\nDon't overdo it! Limit your muscle-building exercises to 3-5 days a week to allow your muscles to recover.\\nAlways consult your doctor before you start a new exercise routine.\\n\", \"简要回答\": \"Do you want to build muscle and tone your body? Building muscle as a woman is totally possible despite what you may have heard. With some simple lifestyle changes that are built around heating healthy and muscle-building exercises, girls can also increase their muscle mass and strength.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Targeting the Right Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get the most out of your workout with compound exercises.\", \"描述\": \"Exercises that work the main muscle groups (compound exercises) will give you the most significant gains in muscle mass and boost your metabolic rate. For instance, the bench press works your pectorals, your triceps, and your deltoids in a single exercise. An isolated exercise like a tricep kickback will work only your tricep.\\nCompound exercises hit more muscle fibers with each lift, so you get a lot of bang for your buck.\\nTry creating a compound exercise routine with a a 4 day upper/lower split or a 3 day full body split to avoid overworking your muscles, which often happens with isolated exercises.\\nUse isolated exercises to tweak your muscle growth an appearance once you have already met your goals.\\nBack squats and Bulgarian split squats are other great compound exercises that you can try.\"}, {\"编号\": 2, \"标题\": \"Build the muscle in your legs and buttocks.\", \"描述\": \"To add muscle mass to your lower body, you need to do exercises that target the large muscles in your thighs, calves, and hips. When it comes to building muscles, heavy weights (or high resistance) and low repetitions are the key (while the opposite is true if you are trying to improve your endurance).\\nTo build the muscles in your thighs, you need to do exercises that focus on the hamstrings, quadriceps, and hip adductors, such as different variations of lunges, squats, and step ups. Back squats, front squats, and Bulgarian split squats are some excellent thigh-strengthening exercises you can try during your next workout.\\nDeadlifts and glute bridges are great ways to strengthen your glutes.\\nTo build the muscles in your calves (gastrocnemius, soleus, and tibialis anterior), do standing or seated calf raises.\\nThe muscles in your hips and buttocks (gluteus maximus, abductors, flexors, and deep external rotators) are engaged with some of the same exercises as your legs (such as squats and lunges), but to add more specific exercises to target these muscles, try hip extensions and leg presses.\\nYou should do these exercises using resistance that is heavy enough that you can only do 4 to 8 repetitions max. If you can easily do 8 or more reps, you are probably using too low resistance and are building endurance instead of bulking up your muscles.\\nNote for teens: always consult a trainer and a pediatrician before engaging these exercises. Your body is still growing and developing so avoid high intensity and weights.\"}, {\"编号\": 3, \"标题\": \"Strengthen and build the muscles in your back.\", \"描述\": \"To build the muscles in your back, focus your training on the latissimus dorsi, teres major, trapezius (upper, lower, middle), levator scapulae, rhomboids, infraspinatus, teres minor, and subscapularis muscles.\\nThere are a vast variety of exercises you can choose from to build these muscles. Try the different rows (such as bent-over rows, lying rows, and seated rows) or do pull-ups, chin-ups, pulldowns, and shrugs.\\nThese exercises can be done using free weights and exercise machines or even just rubber bands or body weight.\\nStrengthening your back muscles can help improve your posture as well.\"}, {\"编号\": 4, \"标题\": \"Strengthen your core to get strong abs.\", \"描述\": \"To build muscle in your abdomen, focus your training on the rectus abdominis, transverse abdominus, obliques, quadratus lumborum, and erector spinae muscles.\\nWhen it comes to abdominal muscles, you can use your body weight and do crunches, sit-ups, and leg raises, or you can try something different and use free weights, cables or levers to add some extra resistance and really work those abs.\"}, {\"编号\": 5, \"标题\": \"Build the muscles in your chest.\", \"描述\": \"Women might overlook training the muscles in your chest, but you shouldn’t. Working the muscles in your chest helps maintain muscular balance, especially if you are building your back muscles; focusing on just one side of the body, can lead to bad posture.\\nTo target the muscles in your chest, focus on exercises that work the pectoralis major, pectoralis minor, and the serratus anterior muscles.\\nChoose two to three different exercises, such as chest dips, bench presses, power lifts, chest presses, and/or flies.\"}, {\"编号\": 6, \"标题\": \"Strengthen your arms and shoulders.\", \"描述\": \"Many women want slim and muscular arms and shoulders. To make this happen, target the deltoids (anterior, lateral, posterior) and the supraspinatus in your shoulder and the triceps brachii, biceps brachii, brachialis, brachioradialis and the wrist flexors and extensors in your arms.\\nTo build your shoulders, do shoulder or overhead presses, front raises, upright rows, or reverse flies, which can be easily done with cables, barbells or dumbbells for added weight.\\nWhen working your arms, use dumbbells or exercise machines to do exercises such as triceps dips, kickbacks, triceps extensions, biceps curls and wrist curls and rollers.\"}]}, {\"编号\": 2, \"标题\": \"Building Muscle with Your Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Start your mornings with oatmeal.\", \"描述\": \"Building muscle starts with paying attention to what you eat. When it comes to choosing the right carb that is minimally processed and has a low glycemic index (GI) value, there is no better breakfast food than oatmeal.\\nBesides being high in fiber and low in calories, the dietary benefits of oatmeal include ideal micronutrient profile, decreased hunger and increased satiety, and lower subsequent energy intake (second meal effect).\\nOverall, oatmeal is a good way to add healthy carbs to your diet.\\nAvoid pre-packaged oatmeal, which is laden with sugar and artificial flavoring. Cook steel-cut oats and add healthy toppings, like chopped nuts and blueberries.\"}, {\"编号\": 2, \"标题\": \"Eat lean meat.\", \"描述\": \"Eating high-quality, high-protein, lean meat is an essential part of gaining muscle. Your digestive system breaks down the protein in meat to amino acids, which are the building blocks of muscle tissue and needed for repair and recovery after exercise.\\nEat lean cuts of beef (such as eye of round roast, sirloin tip, and top round steak) or ground beef that has less than 7% fat. Low-fat beef is favored by many bodybuilders due to its nutrient content (zinc, iron, and B-vitamins) and high-quality protein.\\nEat skinless chicken or low-fat turkey, which are excellent sources of lean protein.\"}, {\"编号\": 3, \"标题\": \"Consume low-fat milk products and eggs.\", \"描述\": \"These are also packed with essential nutrients and protein that are needed to build and maintain muscle. Milk products also help strengthen bones during childhood and teenage years.\\nAdd low-fat cottage cheese to your diet. Besides being a healthy dessert when combined with fresh berries, it contains protein that is slow to digest and is ideal for muscle maintenance.\\nNote: if you are lactose intolerant, try soy products that are packed with calcium and Vitamin D.\\nAdd free-ranged chicken eggs to your diet, which are packed with protein and nutrients (including essential amino acids, choline, and vitamin D). Although eggs are considered high in cholesterol, several recent studies have shown that eggs are not harmful to your health.\"}, {\"编号\": 4, \"标题\": \"Add nutrient-rich carbs to your meals.\", \"描述\": \"Muscles need energy to contract and that energy comes from carbohydrates. If you do not consume nutrient-rich carbs, your workouts will struggle and you will feel tired.. Your first meal post-workout should be heavy in carbohydrates.\\nEat fresh fruits and vegetables that have antioxidants to keep your body healthy.\\nFruits and vegetables also contain essential vitamins and minerals as well as fiber.\\nAdd whole grains (such as brown rice and whole wheat pasta) to your meals, which are packed with good quality carbs and fiber.\\nIn addition, brown rice helps to boost hormone levels for growth, which are a critical part for the growth of lean muscle, strength gains, and fat loss.\\nAvoid white bread and pasta made from processed flour.\"}, {\"编号\": 5, \"标题\": \"Don’t forget healthy fats.\", \"描述\": \"Even though fats have a “bad rap,” your body needs them to provide energy, absorb fat-soluble vitamins and keep your skin and hair healthy. But not all fats are good and you should only eat those foods that contain healthy fatty acids.\\nConsume foods that are high in polyunsaturated and monounsaturated fats, such as nuts, avocados, seeds, and oils (such as olive, safflower, and flaxseed).\\nThe above foods are also rich in omega-3 and omega-6 fats -- these are essential fatty acids that your body cannot produce on its own.\\nEat fish. Besides being packed with omega-3 fatty acids, fish is also a good source of protein.\\nAvoid saturated and trans fats found in butter, regular milk, beef, processed foods and fast foods.\"}, {\"编号\": 6, \"标题\": \"Supplement with whey protein.\", \"描述\": \"Whey protein supplementation is popular among athletes wanting to build muscle, mainly because it is an affordable and convenient source of fast protein. Scientific research also shows that whey protein is an excellent source of protein for both adults and children.\\nUse whey protein immediately after workout to replenish your muscles and promote muscle growth.\\nBe sure to get high-quality protein from foods as well and not just from whey protein.\\nAdults can use 20–30 grams (0.71–1.1 oz) of whey protein per day, without exceeding 1.2 grams (0.04 oz) per body weight (kg). Higher doses have been used but should be done with caution and only limited amount of time.\\nChildren should get 0.8–1 gram (0.03–0.04 oz) of protein per body weight (kg) per day. Strength training increases your protein consumption and you should consult your doctor on the amount of whey protein supplements (if any) you should consume.\\nNote: too much protein can be harmful and can lead to kidney disease, cancer, and osteoporosis. Always consult your doctor if you are unsure how much protein to eat and before you start using any protein supplements.\"}, {\"编号\": 7, \"标题\": \"Take vitamin supplements (if needed).\", \"描述\": \"Healthy and balanced diet is the best way to ensure you are getting enough vitamins and minerals. However, if you are deficient in some vitamins and minerals, you can use supplements to replenish your diet.\\nAlways consult your doctor before taking any supplements. Too much fat-soluble vitamins can be toxic to your body.\"}]}, {\"编号\": 3, \"标题\": \"Building Muscle for Adults\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consult a physical trainer and/or a doctor.\", \"描述\": \"Before you start your muscle-building workout season, consult a doctor. Muscle-building exercises are highly demanding to your body, and people with some chronic illnesses (such as cardiac conditions, high blood pressure, or stroke) may not be candidates for this type of workout.\\nIf you have high blood pressure (hypertension) you should not do heavy weightlifting without consulting your doctor. If your blood pressure is above 180/110 mm Hg, lift weights until you have normalized your blood pressure with medications.\"}, {\"编号\": 2, \"标题\": \"Plan your strength-training workout.\", \"描述\": \"Strength training engages the muscles in your body and makes them work against a resistance. When you make your muscles work against a resistance, you are forcing your muscle fibers to respond to the added stress which leads to enhanced muscle size and definition. In order to build muscle, you need to add strength (also called resistance) training to your weekly routine.\\nTypical strength training programs use free weights (dumbbells, barbells), exercise machines, elastic tubing, or even just the body weight (pushups, pull-ups, crunches).\\nPlan a balanced, total body strength training program to build the muscles in your body (see third section).\"}, {\"编号\": 3, \"标题\": \"Do not overdo cardio.\", \"描述\": \"Muscle building is not fat burning. The best way to add muscle mass is weight training, while the way to get rid of muscles is extended cardio (you've never seen a Marathon runner with big muscles, have you?).\\nHowever, you should not forget cardio exercises entirely as these strengthen your cardiorespiratory system and have numerous other health benefits, including improving bone strength, reducing blood pressure, reducing risk of chronic illnesses (diabetes, cancer, cardiovascular conditions), and improved mood.\\nAlso keep in mind that reducing overall body fat with cardio can cause muscles to \\\"pop,\\\" and your body can look leaner and stronger.\\nThe key when planning cardio routine during muscle-building season is to do shorter sprints instead of long, aerobic workouts. Focus on 20 minute high-intensity exercises with 30 to 60 second high-intensity sprints followed by 1 minute rests.\\nDo your cardio separately from your weight training workout. Never do your cardio after the weight training workout but reserve it to a separate day.\\nLimit the amount of cardio workouts to 20 minute workouts 3 to 5 times a week.\"}, {\"编号\": 4, \"标题\": \"Rest, rest, and rest.\", \"描述\": \"Weight training actually causes the muscles to go to a catabolic state (breakdown of muscle proteins). In response, your body has to repair the muscle tissue and during this repair you are actually \\\"building\\\" the muscle mass. Thus, your hard muscle-building workouts need to be balanced with adequate rest.\\nLimit your strength-training workouts to 3 to 4 days a week and do not work the same muscle groups on consecutive days.\\nEnsure you get a good night's sleep every night; it is recommended that adults get at least 7 to 9 hours a sleep each night.\"}, {\"编号\": 5, \"标题\": \"Learn the correct techniques and know the risks.\", \"描述\": \"Lifting weights is not only straining to your muscles but your joints and bones as well. If you do not perform each exercise correctly, you may risk an injury.\\nAlways consult a trainer and take time to learn to do each exercise correctly before adding heavy weights.\"}]}, {\"编号\": 4, \"标题\": \"Building Muscle for Children and Teens\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consult your pediatrician.\", \"描述\": \"Before your child or adolescent participates in any form of strength training it’s important they consult their doctor. Muscle building routines are slightly different for this age group as their body is still developing and growing. Too much and too hard exercises can cause injury that have lasting effects to a young body. Receiving a medical evaluation beforehand, can help you and your child identify:\\nTraining goals.\\nUnderstanding the proper techniques.\\nRisk factors, such as injuries and the use of steroids or other supplements.\\nPlease note that since the overall goal of strength training is to enhance muscle size, a discussion with a pediatrician about steroid use is highly important, especially if your child is involved in a competitive training program.\"}, {\"编号\": 2, \"标题\": \"Do strength training.\", \"描述\": \"This type of training mainly focuses on weight lifting but exercises using your own body weight (such as sit-ups and push-ups) as well as endurance and agility exercises can also be included to increase muscle strength and size.\\nWeight lifting is the most common strength training technique used in sports and basic workouts.\\nTo get started, consult a fitness trainer who can help you or your child learn each exercise and how to perform it correctly.\\nAlways warm up to reduce risk of injury by doing at least 5 to 10 minutes of cardio.\\nStretch lightly before each exercise and after the workout to increase muscle flexibility.\"}, {\"编号\": 3, \"标题\": \"Start with low weights and move to heavier weights as your body gets stronger.\", \"描述\": \"Using weights that are too heavy can lead to an injury. Also, it is essential you learn to do each exercise correctly before adding extra weight.\\nMaintain your body mechanics during each move: move slowly, breathe, and understand the complete range of motion. If you do exercises hastily or using the wrong range of motion, you can risk injury.\\nListen to your body. The intensity of your workout depends on the number of repetitions, the weight, and how long you rest before sets. Don’t over exert yourself.\\nHowever, you should still be pushing yourself. If you don't challenge your muscles and start moving on to heavier weights, your muscles will not grow or develop.\"}, {\"编号\": 4, \"标题\": \"Avoid powerlifting or competitive weightlifting.\", \"描述\": \"Teens and children should not engage in competitive weightlifting, powerlifting or bodybuilding. These are highly demanding types of muscle building that are not suitable for children and come with a high risk of injury.\\nConsult with your doctor if you are unsure what type of weightlifting or strength training you or your child should do.\\nThe bodies of teens and children are still developing and growing, which greatly increases risk of injury.\"}, {\"编号\": 5, \"标题\": \"Add aerobic exercises to your weekly routine.\", \"描述\": \"Aerobic exercise (or cardio) is a physical activity that raises your heart rate and engages your respiratory system. Regular aerobic exercise has many health benefits, such as maintaining body weight, reducing stress, strengthening your cardiorespiratory system, reducing risk of chronic illnesses (diabetes, cancer), and releasing endorphins to boost your mood.\\nAerobic exercises that consist of weight-bearing exercises, such as walking, dancing, tennis, and running, also help strengthen your bone mass.\\nAdding aerobic exercises to your weekly routine, helps balance your strength-training workouts and gives a better foundation for later in life.\"}, {\"编号\": 6, \"标题\": \"Know the risks.\", \"描述\": \"Any type of physical activity has risks, and this is especially true for strength training. According to the National Electronic Injury Surveillance System, 20,000 to 26,000 strength-training related injuries occurred in people under 21 years old; 40 to 70 percent of those injuries were due to muscle strain, mostly in the lumbar back.\\nStrength-training programs should be well planned and executed to reduce risk of injury. This can be accomplished by:\\nHaving a spotter or supervision when weight lifting.\\nUnderstanding the instructions of the workout so injury doesn’t occur.\\nUnderstanding the use of the machine.\\nClearing the workout space so it is hazard free.\\nIncluding proper warm-up and cool-down exercises.\"}, {\"编号\": 7, \"标题\": \"Avoid too much exercise.\", \"描述\": \"Working out excessively can harm your body and lead to catabolic state (breakdown of muscle protein). During the teenage years, the body is still developing and therefore, overdoing strength training or burning too many calories can cause your growing body to malfunction.\\nTraining should only last one hour or less and you should take a rest day (or two) in between workouts so your muscles can rebuild themselves.\\nSigns to watch to spot overtraining include: high resting heart rate, sleep difficulties, and exhaustion.\\nIf you or your child experiences any of these symptoms, cut back on the time or intensity of your workout and consult a doctor.\\nNote to parents: too much exercise can also be a sign of an eating disorder. If you think your child is compulsively working out look for these symptoms: being upset because they missed a workout, exercising even when they’re under the weather, being upset when sitting down because they are not burning calories, and thinking that they will gain weight from going a day without exercise.\"}], \"小提示\": [\"Don’t forget water. Exercising increases your water need and in order to prevent dehydration, drink at least 10-12 cups of water a day.[53]\\nX\\nTrustworthy Source\\nMayo Clinic\\nEducational website from one of the world's leading hospitals\\nGo to source\\n\", \"Get the right amount of sleep. It keeps you alert and focused, and besides, you wouldn't want to doze off to sleep in the middle of a workout or competition.\\n\", \"Nutrition is the basis of muscle formation, if you don't eat you can't get muscles.just eat the right foods or eat more of the right foods.\\n\"], \"注意事项\": [\"Don't overdo it! Limit your muscle-building exercises to 3-5 days a week to allow your muscles to recover.\\n\", \"Always consult your doctor before you start a new exercise routine.\\n\"]}]}}",
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wikihow
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How to Build Natural Swimming Pools
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1. Digging the Pool
1-1. Pick a spot that has even ground and lots of shade.
Avoid a spot with tree stumps or shrubs that you will have to move. A shady spot will ensure the pool is not exposed to direct sunlight. Sun can encourage algae to grow in your natural pool, forcing your filtration system to work overtime to keep the water clean and clear.
Look into your local regulations before you start any construction. For instance, in California, your pool needs to be at least 5 ft (1.5 m) away from the property line.
1-2. Section out a hole for the pool.
The hole should be at least 45 to 50 square metres (480 to 540 sq ft) and 1 to 2 metres (3.3 to 6.6 ft) deep. Try not to make the pool too deep, as a deeper pool may require steel reinforcements. Make the pool a square or rectangle so it is easy to line and fill.
Use tape or chalk to mark out the dimensions of the pool so you have a guideline for when you dig.
1-3. Create an adjacent hole for the plant zone.
The hole should be 10 to 20 square metres (110 to 220 sq ft) and 1 metre (3.3 ft) deep. This hole is for the plants and other natural elements that will help to filter the water in the pool. It should be right beside the larger hole for the pool.
The hole for the plants should take up or be equivalent to 30-50% of the main pool area.
The plant zone will be separated from the pool by a piece of black liner that you will put in later. This will allow the water to flow from the plant zone into the pool, but keep the plants from floating into the pool area.
1-4. Dig the holes with an excavator.
Using an excavator will make digging the holes much easier and faster. Dig the holes so they have sloped sides, as this will ensure they do not cave in. The holes should also have an even, flat bottom so sealing and filling them are easier to do.
Save any large rocks that you come across as you dig, as you can use them later when you seal and fill the pool.
You can rent an excavator from your local hardware store at an hourly or daily rate. Digging the holes should take no more than a few hours.
2. Putting in the Water Filtration System
2-1. Place a small water pump on the far end of the pool.
Though the natural pool will use plants to filter the water, you will need a pump to move the water towards the plants. Buy a small water pump at your local hardware store or online. Place it at the far end of the pool and run electricity to the pump so it can run.
You can bury the water pump in the ground if you do not want it to be seen.
Running a water pump in or around water can be dangerous, so exercise caution when you set it up and make sure the wire you use is water safe. When in doubt, consider hiring an electrician to set up the water pump for you.
2-2. Run PVC tubing from the pump to the plant zone.
Bury the tubing at least 18 inches (46 cm) deep in the soil as you run it from the pump to the hole for the plants. Run the PVC tubing underground beneath the entire pool from the far end to the plant zone. Make sure the piping touches the plant zone so the water flows into this area.
If you are unsure of how to do this, you can hire a plumber or a contractor to assist you.
2-3. Attach an underwater aerator to the pump to add oxygen to the water.
Aerating the water will ensure the water has enough oxygen to feed the plants and other organisms in the pool. Place the aerator in the deepest part or corner of the pool so it is not disturbed. Make sure the aerator is properly connected to the water pump.
Underwater aerators can range in price from $1,000-$1,200 USD.
2-4. Protect the pump and the aerator with a skimmer.
Place the pump and aerator in a plastic container or bucket with a skimmer. Then, cover the bucket with a steel-mesh filter mat to keep debris out of the equipment.
3. Sealing and Filling the Pool
3-1. Use synthetic liner to smooth out the bottom and sides of the pool.
Place the liner tight to the bottom and sides of the pool. Cut the liner to fit the sides correctly, making sure it sits right at the top line of the pool. Line both the main pool and the hole for the water zone so they are protected.
The synthetic liner is a good way to prevent leaks or cracks in the pool due to rocks or other objects.
3-2. Apply bentonite clay if you do not want to use a synthetic liner.
Another option is to apply a layer of bentonite clay over the holes for the swimming pool and the plant zone. You will need at least 6 pounds (2.7 kg) of clay per square foot to seal the pool. Spread a 2 to 3 inches (5.1 to 7.6 cm) layer of clay with your hands. Wear gloves and a face mask to protect yourself.
If the soil is very sandy, you may need to double the amount of clay per square foot to ensure the pool is properly sealed.
Pack the clay down with a tractor or a plate compactor to really seal it into the soil.
3-3. Lay black liner on the bottom and sides of the pool to reflect the sun.
Use synthetic liner that is black over the base liner or the clay so it can trap the heat of the sun, heating up the pool naturally. It will also help to protect the pool from leaking.
Leave a piece of liner hanging between the pool and the plant zone. Cut the piece so it sits 1 to 2 inches (2.5 to 5.1 cm) below the top edge of the pool. This piece of liner will act as a barrier between the pool and the plant zone.
Use scissors to cut the liner so it just drapes over the sides of the pool.
3-4. Place large rocks on the walls of the pool to keep the liner in place.
Use smooth slabs or rocks to secure the liner and create an extra barrier. Lay them against the walls of the pool so they sit flush to the top edge of the pool. You can then fill in any gaps between the large rocks with smaller rocks or slabs.
You can also use stone slabs that have been cut to fit together if you want a smooth, even surface for the sides of the pool. The stone slabs will be heavy to lift so you may need someone to help you lift them in place.
3-5. Fill the pool with 4 to 5 inches (10 to 13 cm) of gravel or pea rock.
Cover the bottom of the pool with gravel or pea rock to create a good habitat for microorganisms. This will also keep the bottom soft and easy to walk on.
Make sure you use gravel or pea rock that has been washed so there is no dust or particles in the pool.
3-6. Line the edge of the pool with rocks or pebbles.
Finish off the pool by placing small rocks or pebbles on the edge so they cover up the black liner. Make sure the liner is completely covered and there is a clear perimeter around the edge of the pool with the rocks. Reinforce the rocks with gravel and soil so there are no leaks.
Make sure there is a clear pathway between the pool and the plant zone, as water will need to flow between these 2 areas.
3-7. Put water in the pool and let it rest for a week.
Use fresh water to fill the pool to the top edge. Then, let it sit and monitor the pool for any leaks or issues. Test the water with a home water testing kit to ensure the pool levels are safe and not contaminated with any chemicals or biological substances.
Do not fill the plant zone until you are ready to add plants to the pool.
4. Adding Plants
4-1. Put 3 to 6 inches (7.6 to 15.2 cm) of aggregate or gravel in the plant zone.
Use aggregate or gravel that does not contain any additives or large portions of organic matter that has not decomposed. Make sure the aggregate has not been in contact with animals, as you do not want germs or bacteria to get into the water.
4-2. Fill the plant zone with water 1 foot (0.30 m) below the top edge.
Use fresh water to fill the plant zone. Make sure the water runs into the pool area easily so the plants can help to filter the water.
Check that the piece of black liner you are using as a barrier sits upward in the water, preventing the plants from drifting into the pool area.
4-3. Place oxygenating plants in the plant zone to keep the water healthy.
Waterweed and hornwort are both great options, as they release a lot of oxygen into the water. You can also put in aquatic plants like sedges and rushes on the perimeter of the plant zone to keep the area oxygenated and contained.
4-4. Add in floating plants to provide shade to organisms.
Water lilies and other floating plants are great options for the plant zone, as they encourage the growth of microorganisms that will keep the water healthy and clean.
4-5. Anchor the plants with gravel.
If you are using plants that have roots, shovel gravel onto the bottom of the plants so they stay in place in the plant zone.
|
{
"create_time": "20230517 10:59:06",
"回答明细": "{\"回答\": \"1. Digging the Pool\\n1-1. Pick a spot that has even ground and lots of shade.\\nAvoid a spot with tree stumps or shrubs that you will have to move. A shady spot will ensure the pool is not exposed to direct sunlight. Sun can encourage algae to grow in your natural pool, forcing your filtration system to work overtime to keep the water clean and clear.\\nLook into your local regulations before you start any construction. For instance, in California, your pool needs to be at least 5 ft (1.5 m) away from the property line.\\n1-2. Section out a hole for the pool.\\nThe hole should be at least 45 to 50 square metres (480 to 540 sq ft) and 1 to 2 metres (3.3 to 6.6 ft) deep. Try not to make the pool too deep, as a deeper pool may require steel reinforcements. Make the pool a square or rectangle so it is easy to line and fill.\\nUse tape or chalk to mark out the dimensions of the pool so you have a guideline for when you dig.\\n1-3. Create an adjacent hole for the plant zone.\\nThe hole should be 10 to 20 square metres (110 to 220 sq ft) and 1 metre (3.3 ft) deep. This hole is for the plants and other natural elements that will help to filter the water in the pool. It should be right beside the larger hole for the pool.\\nThe hole for the plants should take up or be equivalent to 30-50% of the main pool area.\\nThe plant zone will be separated from the pool by a piece of black liner that you will put in later. This will allow the water to flow from the plant zone into the pool, but keep the plants from floating into the pool area.\\n1-4. Dig the holes with an excavator.\\nUsing an excavator will make digging the holes much easier and faster. Dig the holes so they have sloped sides, as this will ensure they do not cave in. The holes should also have an even, flat bottom so sealing and filling them are easier to do.\\nSave any large rocks that you come across as you dig, as you can use them later when you seal and fill the pool.\\nYou can rent an excavator from your local hardware store at an hourly or daily rate. Digging the holes should take no more than a few hours.\\n2. Putting in the Water Filtration System\\n2-1. Place a small water pump on the far end of the pool.\\nThough the natural pool will use plants to filter the water, you will need a pump to move the water towards the plants. Buy a small water pump at your local hardware store or online. Place it at the far end of the pool and run electricity to the pump so it can run.\\nYou can bury the water pump in the ground if you do not want it to be seen.\\nRunning a water pump in or around water can be dangerous, so exercise caution when you set it up and make sure the wire you use is water safe. When in doubt, consider hiring an electrician to set up the water pump for you.\\n2-2. Run PVC tubing from the pump to the plant zone.\\nBury the tubing at least 18 inches (46 cm) deep in the soil as you run it from the pump to the hole for the plants. Run the PVC tubing underground beneath the entire pool from the far end to the plant zone. Make sure the piping touches the plant zone so the water flows into this area.\\nIf you are unsure of how to do this, you can hire a plumber or a contractor to assist you.\\n2-3. Attach an underwater aerator to the pump to add oxygen to the water.\\nAerating the water will ensure the water has enough oxygen to feed the plants and other organisms in the pool. Place the aerator in the deepest part or corner of the pool so it is not disturbed. Make sure the aerator is properly connected to the water pump.\\nUnderwater aerators can range in price from $1,000-$1,200 USD.\\n2-4. Protect the pump and the aerator with a skimmer.\\nPlace the pump and aerator in a plastic container or bucket with a skimmer. Then, cover the bucket with a steel-mesh filter mat to keep debris out of the equipment.\\n3. Sealing and Filling the Pool\\n3-1. Use synthetic liner to smooth out the bottom and sides of the pool.\\nPlace the liner tight to the bottom and sides of the pool. Cut the liner to fit the sides correctly, making sure it sits right at the top line of the pool. Line both the main pool and the hole for the water zone so they are protected.\\nThe synthetic liner is a good way to prevent leaks or cracks in the pool due to rocks or other objects.\\n3-2. Apply bentonite clay if you do not want to use a synthetic liner.\\nAnother option is to apply a layer of bentonite clay over the holes for the swimming pool and the plant zone. You will need at least 6 pounds (2.7 kg) of clay per square foot to seal the pool. Spread a 2 to 3 inches (5.1 to 7.6 cm) layer of clay with your hands. Wear gloves and a face mask to protect yourself.\\nIf the soil is very sandy, you may need to double the amount of clay per square foot to ensure the pool is properly sealed.\\nPack the clay down with a tractor or a plate compactor to really seal it into the soil.\\n3-3. Lay black liner on the bottom and sides of the pool to reflect the sun.\\nUse synthetic liner that is black over the base liner or the clay so it can trap the heat of the sun, heating up the pool naturally. It will also help to protect the pool from leaking.\\nLeave a piece of liner hanging between the pool and the plant zone. Cut the piece so it sits 1 to 2 inches (2.5 to 5.1 cm) below the top edge of the pool. This piece of liner will act as a barrier between the pool and the plant zone.\\nUse scissors to cut the liner so it just drapes over the sides of the pool.\\n3-4. Place large rocks on the walls of the pool to keep the liner in place.\\nUse smooth slabs or rocks to secure the liner and create an extra barrier. Lay them against the walls of the pool so they sit flush to the top edge of the pool. You can then fill in any gaps between the large rocks with smaller rocks or slabs.\\nYou can also use stone slabs that have been cut to fit together if you want a smooth, even surface for the sides of the pool. The stone slabs will be heavy to lift so you may need someone to help you lift them in place.\\n3-5. Fill the pool with 4 to 5 inches (10 to 13 cm) of gravel or pea rock.\\nCover the bottom of the pool with gravel or pea rock to create a good habitat for microorganisms. This will also keep the bottom soft and easy to walk on.\\nMake sure you use gravel or pea rock that has been washed so there is no dust or particles in the pool.\\n3-6. Line the edge of the pool with rocks or pebbles.\\nFinish off the pool by placing small rocks or pebbles on the edge so they cover up the black liner. Make sure the liner is completely covered and there is a clear perimeter around the edge of the pool with the rocks. Reinforce the rocks with gravel and soil so there are no leaks.\\nMake sure there is a clear pathway between the pool and the plant zone, as water will need to flow between these 2 areas.\\n3-7. Put water in the pool and let it rest for a week.\\nUse fresh water to fill the pool to the top edge. Then, let it sit and monitor the pool for any leaks or issues. Test the water with a home water testing kit to ensure the pool levels are safe and not contaminated with any chemicals or biological substances.\\nDo not fill the plant zone until you are ready to add plants to the pool.\\n4. Adding Plants\\n4-1. Put 3 to 6 inches (7.6 to 15.2 cm) of aggregate or gravel in the plant zone.\\nUse aggregate or gravel that does not contain any additives or large portions of organic matter that has not decomposed. Make sure the aggregate has not been in contact with animals, as you do not want germs or bacteria to get into the water.\\n4-2. Fill the plant zone with water 1 foot (0.30 m) below the top edge.\\nUse fresh water to fill the plant zone. Make sure the water runs into the pool area easily so the plants can help to filter the water.\\nCheck that the piece of black liner you are using as a barrier sits upward in the water, preventing the plants from drifting into the pool area.\\n4-3. Place oxygenating plants in the plant zone to keep the water healthy.\\nWaterweed and hornwort are both great options, as they release a lot of oxygen into the water. You can also put in aquatic plants like sedges and rushes on the perimeter of the plant zone to keep the area oxygenated and contained.\\n4-4. Add in floating plants to provide shade to organisms.\\nWater lilies and other floating plants are great options for the plant zone, as they encourage the growth of microorganisms that will keep the water healthy and clean.\\n4-5. Anchor the plants with gravel.\\nIf you are using plants that have roots, shovel gravel onto the bottom of the plants so they stay in place in the plant zone.\\n\", \"简要回答\": \"Natural swimming pools are a great way to take a dip without swimming in chemicals. They use plants and other natural details to filter the water and keep the ecosystem of the pool balanced. They also tend to attract wildlife, making them a good spot to relax and enjoy nature. With just a few steps and some solid planning, you can build your own natural swimming pool.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Digging the Pool\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pick a spot that has even ground and lots of shade.\", \"描述\": \"Avoid a spot with tree stumps or shrubs that you will have to move. A shady spot will ensure the pool is not exposed to direct sunlight. Sun can encourage algae to grow in your natural pool, forcing your filtration system to work overtime to keep the water clean and clear.\\nLook into your local regulations before you start any construction. For instance, in California, your pool needs to be at least 5 ft (1.5 m) away from the property line.\"}, {\"编号\": 2, \"标题\": \"Section out a hole for the pool.\", \"描述\": \"The hole should be at least 45 to 50 square metres (480 to 540 sq ft) and 1 to 2 metres (3.3 to 6.6 ft) deep. Try not to make the pool too deep, as a deeper pool may require steel reinforcements. Make the pool a square or rectangle so it is easy to line and fill.\\nUse tape or chalk to mark out the dimensions of the pool so you have a guideline for when you dig.\"}, {\"编号\": 3, \"标题\": \"Create an adjacent hole for the plant zone.\", \"描述\": \"The hole should be 10 to 20 square metres (110 to 220 sq ft) and 1 metre (3.3 ft) deep. This hole is for the plants and other natural elements that will help to filter the water in the pool. It should be right beside the larger hole for the pool.\\nThe hole for the plants should take up or be equivalent to 30-50% of the main pool area.\\nThe plant zone will be separated from the pool by a piece of black liner that you will put in later. This will allow the water to flow from the plant zone into the pool, but keep the plants from floating into the pool area.\"}, {\"编号\": 4, \"标题\": \"Dig the holes with an excavator.\", \"描述\": \"Using an excavator will make digging the holes much easier and faster. Dig the holes so they have sloped sides, as this will ensure they do not cave in. The holes should also have an even, flat bottom so sealing and filling them are easier to do.\\nSave any large rocks that you come across as you dig, as you can use them later when you seal and fill the pool.\\nYou can rent an excavator from your local hardware store at an hourly or daily rate. Digging the holes should take no more than a few hours.\"}]}, {\"编号\": 2, \"标题\": \"Putting in the Water Filtration System\", \"步骤\": [{\"编号\": 1, \"标题\": \"Place a small water pump on the far end of the pool.\", \"描述\": \"Though the natural pool will use plants to filter the water, you will need a pump to move the water towards the plants. Buy a small water pump at your local hardware store or online. Place it at the far end of the pool and run electricity to the pump so it can run.\\nYou can bury the water pump in the ground if you do not want it to be seen.\\nRunning a water pump in or around water can be dangerous, so exercise caution when you set it up and make sure the wire you use is water safe. When in doubt, consider hiring an electrician to set up the water pump for you.\"}, {\"编号\": 2, \"标题\": \"Run PVC tubing from the pump to the plant zone.\", \"描述\": \"Bury the tubing at least 18 inches (46 cm) deep in the soil as you run it from the pump to the hole for the plants. Run the PVC tubing underground beneath the entire pool from the far end to the plant zone. Make sure the piping touches the plant zone so the water flows into this area.\\nIf you are unsure of how to do this, you can hire a plumber or a contractor to assist you.\"}, {\"编号\": 3, \"标题\": \"Attach an underwater aerator to the pump to add oxygen to the water.\", \"描述\": \"Aerating the water will ensure the water has enough oxygen to feed the plants and other organisms in the pool. Place the aerator in the deepest part or corner of the pool so it is not disturbed. Make sure the aerator is properly connected to the water pump.\\nUnderwater aerators can range in price from $1,000-$1,200 USD.\"}, {\"编号\": 4, \"标题\": \"Protect the pump and the aerator with a skimmer.\", \"描述\": \"Place the pump and aerator in a plastic container or bucket with a skimmer. Then, cover the bucket with a steel-mesh filter mat to keep debris out of the equipment.\"}]}, {\"编号\": 3, \"标题\": \"Sealing and Filling the Pool\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use synthetic liner to smooth out the bottom and sides of the pool.\", \"描述\": \"Place the liner tight to the bottom and sides of the pool. Cut the liner to fit the sides correctly, making sure it sits right at the top line of the pool. Line both the main pool and the hole for the water zone so they are protected.\\nThe synthetic liner is a good way to prevent leaks or cracks in the pool due to rocks or other objects.\"}, {\"编号\": 2, \"标题\": \"Apply bentonite clay if you do not want to use a synthetic liner.\", \"描述\": \"Another option is to apply a layer of bentonite clay over the holes for the swimming pool and the plant zone. You will need at least 6 pounds (2.7 kg) of clay per square foot to seal the pool. Spread a 2 to 3 inches (5.1 to 7.6 cm) layer of clay with your hands. Wear gloves and a face mask to protect yourself.\\nIf the soil is very sandy, you may need to double the amount of clay per square foot to ensure the pool is properly sealed.\\nPack the clay down with a tractor or a plate compactor to really seal it into the soil.\"}, {\"编号\": 3, \"标题\": \"Lay black liner on the bottom and sides of the pool to reflect the sun.\", \"描述\": \"Use synthetic liner that is black over the base liner or the clay so it can trap the heat of the sun, heating up the pool naturally. It will also help to protect the pool from leaking.\\nLeave a piece of liner hanging between the pool and the plant zone. Cut the piece so it sits 1 to 2 inches (2.5 to 5.1 cm) below the top edge of the pool. This piece of liner will act as a barrier between the pool and the plant zone.\\nUse scissors to cut the liner so it just drapes over the sides of the pool.\"}, {\"编号\": 4, \"标题\": \"Place large rocks on the walls of the pool to keep the liner in place.\", \"描述\": \"Use smooth slabs or rocks to secure the liner and create an extra barrier. Lay them against the walls of the pool so they sit flush to the top edge of the pool. You can then fill in any gaps between the large rocks with smaller rocks or slabs.\\nYou can also use stone slabs that have been cut to fit together if you want a smooth, even surface for the sides of the pool. The stone slabs will be heavy to lift so you may need someone to help you lift them in place.\"}, {\"编号\": 5, \"标题\": \"Fill the pool with 4 to 5 inches (10 to 13 cm) of gravel or pea rock.\", \"描述\": \"Cover the bottom of the pool with gravel or pea rock to create a good habitat for microorganisms. This will also keep the bottom soft and easy to walk on.\\nMake sure you use gravel or pea rock that has been washed so there is no dust or particles in the pool.\"}, {\"编号\": 6, \"标题\": \"Line the edge of the pool with rocks or pebbles.\", \"描述\": \"Finish off the pool by placing small rocks or pebbles on the edge so they cover up the black liner. Make sure the liner is completely covered and there is a clear perimeter around the edge of the pool with the rocks. Reinforce the rocks with gravel and soil so there are no leaks.\\nMake sure there is a clear pathway between the pool and the plant zone, as water will need to flow between these 2 areas.\"}, {\"编号\": 7, \"标题\": \"Put water in the pool and let it rest for a week.\", \"描述\": \"Use fresh water to fill the pool to the top edge. Then, let it sit and monitor the pool for any leaks or issues. Test the water with a home water testing kit to ensure the pool levels are safe and not contaminated with any chemicals or biological substances.\\nDo not fill the plant zone until you are ready to add plants to the pool.\"}]}, {\"编号\": 4, \"标题\": \"Adding Plants\", \"步骤\": [{\"编号\": 1, \"标题\": \"Put 3 to 6 inches (7.6 to 15.2 cm) of aggregate or gravel in the plant zone.\", \"描述\": \"Use aggregate or gravel that does not contain any additives or large portions of organic matter that has not decomposed. Make sure the aggregate has not been in contact with animals, as you do not want germs or bacteria to get into the water.\"}, {\"编号\": 2, \"标题\": \"Fill the plant zone with water 1 foot (0.30 m) below the top edge.\", \"描述\": \"Use fresh water to fill the plant zone. Make sure the water runs into the pool area easily so the plants can help to filter the water.\\nCheck that the piece of black liner you are using as a barrier sits upward in the water, preventing the plants from drifting into the pool area.\"}, {\"编号\": 3, \"标题\": \"Place oxygenating plants in the plant zone to keep the water healthy.\", \"描述\": \"Waterweed and hornwort are both great options, as they release a lot of oxygen into the water. You can also put in aquatic plants like sedges and rushes on the perimeter of the plant zone to keep the area oxygenated and contained.\"}, {\"编号\": 4, \"标题\": \"Add in floating plants to provide shade to organisms.\", \"描述\": \"Water lilies and other floating plants are great options for the plant zone, as they encourage the growth of microorganisms that will keep the water healthy and clean.\"}, {\"编号\": 5, \"标题\": \"Anchor the plants with gravel.\", \"描述\": \"If you are using plants that have roots, shovel gravel onto the bottom of the plants so they stay in place in the plant zone.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,142 |
How to Build Near Infrared Goggles
|
1. Making Near Infrared Goggles
1-1. Understand these goggles.
Human vision is most sensitive to light with wavelengths up to about 720 nanometers (red light). But if you filter out this "visible" light using these goggles, human eyes can pick up signals in the near infrared part of the spectrum, up to about 1,000 nm. Since our eyes can barely detect near infrared light, the goggles will only work in bright sunlight, or around another strong source of infrared light. They are not night vision goggles, but they will give you a weird new perspective on the world.
1-2. Find skin-tight goggles with removable filters.
Most welding or soldering goggles fit tightly around the eyes and block out peripheral light. This is important, since any visible light that gets in around the edges will wash out the infrared light. Remove the filters or lenses that come with the goggles, since these block infrared light.
If you wear glasses, purchase welding goggles that fit over them, with a single rectangular window.
1-3. Paint the goggles black if necessary.
This will reduce the amount of visible light you can see while wearing the goggles. Cover the lenses with painter's tape, then spray paint the goggles black, inside and out. Let the goggles dry between the inside and outside coats.
1-4. Purchase blue and red lighting gels.
These stage lighting supplies are a much cheaper way to block visible light than a specialized infrared photography filter. Get a sheet of "Congo Blue" to filter out all visible light except for blue. For a purer infrared experience, also buy a sheet of "Primary Red" lighting gel to block the blue as well.
Congo Blue is sold as ROSCO 382 or LEE C181 by two major brands.
Primary Red or Medium Red is sold as ROSCO 27 or LEE C106.
1-5. Trace the goggle lenses onto the lighting gels.
Each lens on your goggles needs six layers of Congo Blue and two layers of Primary Red. Trace these shapes onto your sheets of lighting gels, using your goggle lenses or filters as a guide. Cut them out with a pair of scissors.
If you're making multiple goggles and don't have enough room on your lighting gel sheet, you can get away with three blue layers and one red layer per lens.
Handle carefully and minimize contact with the gels. Scratches and oil from your fingertips can damage the plastic.
1-6. Glue the lighting gels to the inside of the lenses.
This may require some trimming. The several layers of blue will block out most of the visible spectrum, allowing your eyes to pick up on the IR light that passes through. The red layer, if you are using it, will block out blue light as well.
You may want to leave the red filter unattached for now, and see whether you like the goggles better with or without them. If you use only blue filters, you will have an easier time seeing in dim light, and notice a greater variety of colors.
1-7. Use the goggles carefully.
Put on the goggles in bright sunlight and look around. The sky should look dark, while trees and bushes become pink. Just take care not to stare at the sun: despite the lack of pain, ultraviolet light can still pass through the goggles and damage your eyes. The goggles make you more susceptible to this, since they keep your pupils wide open.
If you're worried about this, a layer of glass in the goggles adds some protection, and a layer of UV filter (available from the same stores that sell lighting gels) adds more. Even then, looking directly at the sun is not recommended, since too much infrared light can cause damage.
2. Exploring Related Projects
2-1. Use the goggles to share secret messages.
Some materials are similar colors in normal vision (reflecting the same spectra of visible light), but behave differently in the infrared spectrum. You can take advantage of this to share messages or artwork only visible to people wearing infrared goggles:
Cut out squares of blue and red filters from your leftover lighting gels. Layer the two colors to make an opaque black barrier that looks transparent through the goggles. Hide messages behind the barrier.
Most black permanent marker ink still looks dark in IR light. Find a dark T-shirt or other cloth that looks light grey through the goggles. Draw on it with the marker to make a message that blends in with the cloth until you put on the goggles.
2-2. Pass sunlight through a prism.
An equilateral glass prism will split a strong beam of sunlight into a rainbow pattern. By putting the goggles on and off while looking at the rainbow, you might be able to see a narrow band of infrared light next to the red stripe of the rainbow. This is similar to how infrared was first discovered in 1800, by an astronomer named William Herschel. Since Herschel did not have the fancy goggles you just made, he detected the invisible infrared light by measuring the temperature where it fell and heated up a thermometer.
2-3. Turn a webcam into a night vision camera.
Most webcams have an infrared cutoff filter attached over the lens surface. If you disassemble the webcam and remove this filter, it will detect infrared light (at the cost of lower image quality). In order for the webcam to work at night, it will need an IR flashlight or other infrared light source, but this is invisible to human vision.
Cover the lens with a Congo Blue filter to make the webcam into a daylight infrared sensor.
This works with most digital cameras as well, but do not disassemble them unless you have electronics experience. A camera's flash bulb is connected to a high voltage capacitor, which can remain dangerous even when the camera's battery is removed.
Tips
To keep your goggles in good condition, store them in a sealed container to protect against dirt, moisture, heat, and light. Most filters will gradually deteriorate from UV light exposure.[8]
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Research source
Warnings
Modern lighting gels are typically made from dye-coated PET plastic.[9]
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This is not dangerous to the eyes, but can produce dangerous fumes if exposed to fire or extreme heat.[10]
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Research source
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{
"create_time": "20230517 10:59:07",
"回答明细": "{\"回答\": \"1. Making Near Infrared Goggles\\n1-1. Understand these goggles.\\nHuman vision is most sensitive to light with wavelengths up to about 720 nanometers (red light). But if you filter out this \\\"visible\\\" light using these goggles, human eyes can pick up signals in the near infrared part of the spectrum, up to about 1,000 nm. Since our eyes can barely detect near infrared light, the goggles will only work in bright sunlight, or around another strong source of infrared light. They are not night vision goggles, but they will give you a weird new perspective on the world.\\n1-2. Find skin-tight goggles with removable filters.\\nMost welding or soldering goggles fit tightly around the eyes and block out peripheral light. This is important, since any visible light that gets in around the edges will wash out the infrared light. Remove the filters or lenses that come with the goggles, since these block infrared light.\\nIf you wear glasses, purchase welding goggles that fit over them, with a single rectangular window.\\n1-3. Paint the goggles black if necessary.\\nThis will reduce the amount of visible light you can see while wearing the goggles. Cover the lenses with painter's tape, then spray paint the goggles black, inside and out. Let the goggles dry between the inside and outside coats.\\n1-4. Purchase blue and red lighting gels.\\nThese stage lighting supplies are a much cheaper way to block visible light than a specialized infrared photography filter. Get a sheet of \\\"Congo Blue\\\" to filter out all visible light except for blue. For a purer infrared experience, also buy a sheet of \\\"Primary Red\\\" lighting gel to block the blue as well.\\nCongo Blue is sold as ROSCO 382 or LEE C181 by two major brands.\\nPrimary Red or Medium Red is sold as ROSCO 27 or LEE C106.\\n1-5. Trace the goggle lenses onto the lighting gels.\\nEach lens on your goggles needs six layers of Congo Blue and two layers of Primary Red. Trace these shapes onto your sheets of lighting gels, using your goggle lenses or filters as a guide. Cut them out with a pair of scissors.\\nIf you're making multiple goggles and don't have enough room on your lighting gel sheet, you can get away with three blue layers and one red layer per lens.\\nHandle carefully and minimize contact with the gels. Scratches and oil from your fingertips can damage the plastic.\\n1-6. Glue the lighting gels to the inside of the lenses.\\nThis may require some trimming. The several layers of blue will block out most of the visible spectrum, allowing your eyes to pick up on the IR light that passes through. The red layer, if you are using it, will block out blue light as well.\\nYou may want to leave the red filter unattached for now, and see whether you like the goggles better with or without them. If you use only blue filters, you will have an easier time seeing in dim light, and notice a greater variety of colors.\\n1-7. Use the goggles carefully.\\nPut on the goggles in bright sunlight and look around. The sky should look dark, while trees and bushes become pink. Just take care not to stare at the sun: despite the lack of pain, ultraviolet light can still pass through the goggles and damage your eyes. The goggles make you more susceptible to this, since they keep your pupils wide open.\\nIf you're worried about this, a layer of glass in the goggles adds some protection, and a layer of UV filter (available from the same stores that sell lighting gels) adds more. Even then, looking directly at the sun is not recommended, since too much infrared light can cause damage.\\n2. Exploring Related Projects\\n2-1. Use the goggles to share secret messages.\\nSome materials are similar colors in normal vision (reflecting the same spectra of visible light), but behave differently in the infrared spectrum. You can take advantage of this to share messages or artwork only visible to people wearing infrared goggles:\\nCut out squares of blue and red filters from your leftover lighting gels. Layer the two colors to make an opaque black barrier that looks transparent through the goggles. Hide messages behind the barrier.\\nMost black permanent marker ink still looks dark in IR light. Find a dark T-shirt or other cloth that looks light grey through the goggles. Draw on it with the marker to make a message that blends in with the cloth until you put on the goggles.\\n2-2. Pass sunlight through a prism.\\nAn equilateral glass prism will split a strong beam of sunlight into a rainbow pattern. By putting the goggles on and off while looking at the rainbow, you might be able to see a narrow band of infrared light next to the red stripe of the rainbow. This is similar to how infrared was first discovered in 1800, by an astronomer named William Herschel. Since Herschel did not have the fancy goggles you just made, he detected the invisible infrared light by measuring the temperature where it fell and heated up a thermometer.\\n2-3. Turn a webcam into a night vision camera.\\nMost webcams have an infrared cutoff filter attached over the lens surface. If you disassemble the webcam and remove this filter, it will detect infrared light (at the cost of lower image quality). In order for the webcam to work at night, it will need an IR flashlight or other infrared light source, but this is invisible to human vision.\\nCover the lens with a Congo Blue filter to make the webcam into a daylight infrared sensor.\\nThis works with most digital cameras as well, but do not disassemble them unless you have electronics experience. A camera's flash bulb is connected to a high voltage capacitor, which can remain dangerous even when the camera's battery is removed.\\nTips\\nTo keep your goggles in good condition, store them in a sealed container to protect against dirt, moisture, heat, and light. Most filters will gradually deteriorate from UV light exposure.[8]\\nX\\nResearch source\\nWarnings\\nModern lighting gels are typically made from dye-coated PET plastic.[9]\\nX\\nResearch source\\n\\n\\n\\n This is not dangerous to the eyes, but can produce dangerous fumes if exposed to fire or extreme heat.[10]\\nX\\nResearch source\\n\", \"简要回答\": \"There's no sharp cut-off point where human eyes stop working. Most people can detect a tiny amount near infrared light, just beyond what we consider the visible spectrum. In order to notice this, you'll need to filter out the visible light that usually dominates your vision. All it takes is a few cheap supplies and a little time at the craft table.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Making Near Infrared Goggles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand these goggles.\", \"描述\": \"Human vision is most sensitive to light with wavelengths up to about 720 nanometers (red light). But if you filter out this \\\"visible\\\" light using these goggles, human eyes can pick up signals in the near infrared part of the spectrum, up to about 1,000 nm. Since our eyes can barely detect near infrared light, the goggles will only work in bright sunlight, or around another strong source of infrared light. They are not night vision goggles, but they will give you a weird new perspective on the world.\"}, {\"编号\": 2, \"标题\": \"Find skin-tight goggles with removable filters.\", \"描述\": \"Most welding or soldering goggles fit tightly around the eyes and block out peripheral light. This is important, since any visible light that gets in around the edges will wash out the infrared light. Remove the filters or lenses that come with the goggles, since these block infrared light.\\nIf you wear glasses, purchase welding goggles that fit over them, with a single rectangular window.\"}, {\"编号\": 3, \"标题\": \"Paint the goggles black if necessary.\", \"描述\": \"This will reduce the amount of visible light you can see while wearing the goggles. Cover the lenses with painter's tape, then spray paint the goggles black, inside and out. Let the goggles dry between the inside and outside coats.\"}, {\"编号\": 4, \"标题\": \"Purchase blue and red lighting gels.\", \"描述\": \"These stage lighting supplies are a much cheaper way to block visible light than a specialized infrared photography filter. Get a sheet of \\\"Congo Blue\\\" to filter out all visible light except for blue. For a purer infrared experience, also buy a sheet of \\\"Primary Red\\\" lighting gel to block the blue as well.\\nCongo Blue is sold as ROSCO 382 or LEE C181 by two major brands.\\nPrimary Red or Medium Red is sold as ROSCO 27 or LEE C106.\"}, {\"编号\": 5, \"标题\": \"Trace the goggle lenses onto the lighting gels.\", \"描述\": \"Each lens on your goggles needs six layers of Congo Blue and two layers of Primary Red. Trace these shapes onto your sheets of lighting gels, using your goggle lenses or filters as a guide. Cut them out with a pair of scissors.\\nIf you're making multiple goggles and don't have enough room on your lighting gel sheet, you can get away with three blue layers and one red layer per lens.\\nHandle carefully and minimize contact with the gels. Scratches and oil from your fingertips can damage the plastic.\"}, {\"编号\": 6, \"标题\": \"Glue the lighting gels to the inside of the lenses.\", \"描述\": \"This may require some trimming. The several layers of blue will block out most of the visible spectrum, allowing your eyes to pick up on the IR light that passes through. The red layer, if you are using it, will block out blue light as well.\\nYou may want to leave the red filter unattached for now, and see whether you like the goggles better with or without them. If you use only blue filters, you will have an easier time seeing in dim light, and notice a greater variety of colors.\"}, {\"编号\": 7, \"标题\": \"Use the goggles carefully.\", \"描述\": \"Put on the goggles in bright sunlight and look around. The sky should look dark, while trees and bushes become pink. Just take care not to stare at the sun: despite the lack of pain, ultraviolet light can still pass through the goggles and damage your eyes. The goggles make you more susceptible to this, since they keep your pupils wide open.\\nIf you're worried about this, a layer of glass in the goggles adds some protection, and a layer of UV filter (available from the same stores that sell lighting gels) adds more. Even then, looking directly at the sun is not recommended, since too much infrared light can cause damage.\"}]}, {\"编号\": 2, \"标题\": \"Exploring Related Projects\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use the goggles to share secret messages.\", \"描述\": \"Some materials are similar colors in normal vision (reflecting the same spectra of visible light), but behave differently in the infrared spectrum. You can take advantage of this to share messages or artwork only visible to people wearing infrared goggles:\\nCut out squares of blue and red filters from your leftover lighting gels. Layer the two colors to make an opaque black barrier that looks transparent through the goggles. Hide messages behind the barrier.\\nMost black permanent marker ink still looks dark in IR light. Find a dark T-shirt or other cloth that looks light grey through the goggles. Draw on it with the marker to make a message that blends in with the cloth until you put on the goggles.\"}, {\"编号\": 2, \"标题\": \"Pass sunlight through a prism.\", \"描述\": \"An equilateral glass prism will split a strong beam of sunlight into a rainbow pattern. By putting the goggles on and off while looking at the rainbow, you might be able to see a narrow band of infrared light next to the red stripe of the rainbow. This is similar to how infrared was first discovered in 1800, by an astronomer named William Herschel. Since Herschel did not have the fancy goggles you just made, he detected the invisible infrared light by measuring the temperature where it fell and heated up a thermometer.\"}, {\"编号\": 3, \"标题\": \"Turn a webcam into a night vision camera.\", \"描述\": \"Most webcams have an infrared cutoff filter attached over the lens surface. If you disassemble the webcam and remove this filter, it will detect infrared light (at the cost of lower image quality). In order for the webcam to work at night, it will need an IR flashlight or other infrared light source, but this is invisible to human vision.\\nCover the lens with a Congo Blue filter to make the webcam into a daylight infrared sensor.\\nThis works with most digital cameras as well, but do not disassemble them unless you have electronics experience. A camera's flash bulb is connected to a high voltage capacitor, which can remain dangerous even when the camera's battery is removed.\"}], \"小提示\": [\"To keep your goggles in good condition, store them in a sealed container to protect against dirt, moisture, heat, and light. Most filters will gradually deteriorate from UV light exposure.[8]\\nX\\nResearch source\\n\"], \"注意事项\": [\"Modern lighting gels are typically made from dye-coated PET plastic.[9]\\nX\\nResearch source\\n\\n\\n\\n This is not dangerous to the eyes, but can produce dangerous fumes if exposed to fire or extreme heat.[10]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,143 |
How to Build Nesting Boxes
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1. Designing Your Boxes
1-1. Make at least 1 box for every 2-4 hens.
Hens will trade off using the boxes depending on who is laying, so this will ensure that your hens have enough space and don’t have to fight over boxes. However, if you are thinking about getting more chickens eventually, you may want to consider making more.
1-2. Determine how large your boxes should be.
For most chickens, 16 by 16 by 16 inches (41 × 41 × 41 cm) is a good size. If you have a larger breed, like Orpingtons or Rhode Island Reds, you may want to make larger boxes, like 18 by 18 by 18 inches (46 × 46 × 46 cm). You can make your boxes smaller if your space is very limited, but they should be at least 12 by 12 by 12 inches (30 × 30 × 30 cm).
1-3. Choose a place for your nesting boxes.
They should be inside the coop and 3–4 feet (0.91–1.22 m) off the ground to protect your birds from predators. However, they should be lower than your chickens’ roosting spot and 4–5 feet (1.2–1.5 m) away from it, or they may end up roosting in their boxes instead, which will lead to very messy nests.
2. Measuring and Cutting the Pieces
2-1. Choose a flat wood like plywood that is about 2 inches (5.1 cm) thick.
You can buy this at a construction supply store like Lowe’s or Home Depot, but you can also use scraps from a place like Habitat for Humanity’s ReStore for much cheaper.
If you have scrap wood lying around from a past project, this can be an ideal use for it. If you are making 16 × 16 × 16 in (41 × 41 × 41 cm) boxes, the scraps should be at least 16 inches (41 cm) square. You should also have 6 pieces that are as long as all your boxes put together, and 3 of them should be at least 16 inches (41 cm) wide.
2-2. Cut out your side and divider pieces using a circular saw or table saw.
You should have 1 of these for every box you’re making, plus 1 more. They should be the width and length that you want each box to be.
If you’re making 16 × 16 × 16 in (41 × 41 × 41 cm) boxes, your side and divider pieces should be 16 inches (41 cm) square.
Measure and mark where you will cut before using your saw. You should always wear work gloves, safety glasses, and a dust mask while cutting, and work on a stable surface.
2-3. Make support pieces for your sides and dividers.
These should be the same length as your side and divider pieces, but only 2 inches (5.1 cm) wide. You will end up using these pieces to hold the sides and dividers in place and make the boxes more stable. Cut 1 for each side and 2 for each divider.
2-4. Create back and top pieces long enough to cover all your boxes.
The width of these pieces will be the same as your side and divider pieces, and you can calculate how long it should be by multiplying the width times the number of boxes you’re building.
For instance, if you’re making 3 boxes that are 16 inches (41 cm) wide, your top and back pieces should be 16 inches (41 cm) wide and 48 inches (120 cm) long.
2-5. Make a bottom piece as long as the top piece but 10 inches (25 cm) wider.
The bottom piece will create a ledge on the front and give you a place to put a perch bar for your hens to hop up onto when they enter the boxes.
2-6. Cut 1 long piece for the front lip.
You’ll want a short board that stretches across the bottom front of all the boxes, to keep the bedding and eggs from falling out. This should be as long as your top piece, and at least 3 inches (7.6 cm) wide.
You can also use a long wire for the lip instead of a board. This will make it easier to clean your boxes as it can be easily removed, but may not be as effective at keeping eggs and bedding from falling out. The wire can be hooked onto a screw or nail on each side of the boxes, and removed when you want to clean dirty bedding materials out of the boxes.
2-7. Cut two pieces for the top trim and perch bar.
These should be as long as your top piece and 2–3 inches (5.1–7.6 cm) wide. One will go along the front top of your boxes and screw into the top and sides for extra stability, and one will be screwed to the front of the protruding bottom piece to serve as a perching bar for your chickens. This will give them something to grasp when they hop up onto the platform to enter their boxes.
3. Assembling the Boxes
3-1. Measure and mark where your dividers will go on the bottom piece.
If you are making your boxes 16 inches (41 cm) wide, measure 16 inches (41 cm) from one side, mark it, and repeat this for each divider. This will ensure that you’re placing the dividers evenly so that all the boxes end up the same size.
You should measure and mark along both lengthwise edges of the bottom piece to be sure your measurements are straight.
3-2. Glue your sides and dividers to the bottom piece using wood glue.
Follow the markings you made on the bottom piece and glue your dividers in place, using a heavy object to prop them up on each side while they dry. Glue your side pieces in place on each short edge of the bottom piece and prop them up as well.
When you’re propping up the piece to dry, use a level to make sure they’re positioned straight up and down. Otherwise, you’ll have trouble attaching the top piece.
3-3. Attach supports to the bottom piece next to each side and divider.
Once the glue on the sides and dividers is dry, take the support pieces you cut and screw or nail them down on either side of each divider. Do the same next to each side piece.
3-4. Add the top piece to your boxes.
It should fit on the boxes so that it’s flush with the top edges of each side and divider. Attach it with 2-3 screws or nails in each place where it meets a side or divider.
Make sure your nails or screws are long enough to go through the top piece and at least 1 inch (2.5 cm) into the sides or dividers underneath it.
For extra stability, flip the boxes over and put 2-3 screws or nails in the bottom piece in each place where it meets a side or divider.
3-5. Turn the boxes over and attach the back piece.
The back side of the boxes, where you will attach the back piece, should be facing up so that you can rest the back piece on top while you attach it. Use at least 6-8 nails or screws for each box to ensure that it’s well secured.
Since the bottom piece will stick out farther in the front, you may need to set the boxes on top of cinder-blocks so that it can lie flat. You can also have 2 people hold the back piece in place while you attach it instead of turning it over.
3-6. Attach the front lip and trim.
These are the two long, thin boards that you will attach to the top front and bottom front of the boxes to secure them and keep bedding from falling out. Flip the boxes over so that the front faces up and the back piece is resting on the ground. Place the front lip along the bottom edge and attach it, using one screw or nail for every side and divider. Do the same with the trim along the top edge.
3-7. Add the perch board to the bottom piece.
Set it so that it runs along the front edge of the bottom piece where it sticks out further than the boxes. Attach it using 1 screw or nail for every box.
4. Encouraging Your Hens to Nest
4-1. Make bedding material for your boxes.
Hens will be more likely to use the boxes if they contain some nest-like material. Straw and dried grass can make good bedding, as long as you’re sure they didn’t come into contact with pesticides or chemicals. Shredded paper can also be an affordable option, but steer clear of paper with colored inks, glossy paper, and receipt paper, as these can all be toxic to your hens. Wood shavings are ideal, as they are easy to clean and usually have a pleasant smell.
The boxes should have at least 3 inches (7.6 cm) of bedding, and you may need to add more periodically if it becomes flattened or is kicked out of the boxes.
If you are using wood shavings, avoid cedar, since it contains aromatic oils that can be harmful to chickens. Pine is best.
4-2. Use fabric scraps or feed sacks to make curtains.
Hens will be more likely to nest if the boxes feel private and safe. Cut 2 pieces for each box so that a hen can easily enter the box between them, then attach them to the top of each box with thumbtacks, staples or glue.
The curtains should be large enough that they cover the entire opening of the box. If your hens do not seem to be entering the boxes, try pinning or tying the bottoms of the curtains to the side to make the opening between them obvious.
Any kind of fabric will do, but if you want to avoid unsightly unraveling, use stretchier knit fabrics or hem the edges.
4-3. Add golf balls or fake eggs to encourage laying.
Hens may be more likely to lay and become broody if they believe there are already eggs in the nest. Fake eggs can be purchased from farm supply companies or even hobby stores.
4-4. Keep your boxes clean.
Check them every week or so to make sure the bedding is not damp or stinky, and that the boxes are not full of manure. Straw, dried grass and shredded paper are especially likely to become smelly within a few weeks, and the bedding should be changed out when that happens. Clean nests will help keep your hens safe from disease and infection.
When you clean out the bedding, check to see whether the box itself seems to be crusted with dirt or manure. If it is, clean it with some water, a scrub brush, and an unscented, eco-friendly cleaning solution like Dr. Bronner’s.
4-5. Avoid pest problems by using herbs.
Mixing a few handfuls of dried herbs such as lavender, rosemary and thyme in with your bedding can help deter pests such as mites, while also keeping your boxes smelling fresher. Avoid using fresh herbs in the boxes, as they may decompose too quickly and create bad odors or mold.
|
{
"create_time": "20230517 10:59:07",
"回答明细": "{\"回答\": \"1. Designing Your Boxes\\n1-1. Make at least 1 box for every 2-4 hens.\\nHens will trade off using the boxes depending on who is laying, so this will ensure that your hens have enough space and don’t have to fight over boxes. However, if you are thinking about getting more chickens eventually, you may want to consider making more.\\n1-2. Determine how large your boxes should be.\\nFor most chickens, 16 by 16 by 16 inches (41 × 41 × 41 cm) is a good size. If you have a larger breed, like Orpingtons or Rhode Island Reds, you may want to make larger boxes, like 18 by 18 by 18 inches (46 × 46 × 46 cm). You can make your boxes smaller if your space is very limited, but they should be at least 12 by 12 by 12 inches (30 × 30 × 30 cm).\\n1-3. Choose a place for your nesting boxes.\\nThey should be inside the coop and 3–4 feet (0.91–1.22 m) off the ground to protect your birds from predators. However, they should be lower than your chickens’ roosting spot and 4–5 feet (1.2–1.5 m) away from it, or they may end up roosting in their boxes instead, which will lead to very messy nests.\\n2. Measuring and Cutting the Pieces\\n2-1. Choose a flat wood like plywood that is about 2 inches (5.1 cm) thick.\\nYou can buy this at a construction supply store like Lowe’s or Home Depot, but you can also use scraps from a place like Habitat for Humanity’s ReStore for much cheaper.\\nIf you have scrap wood lying around from a past project, this can be an ideal use for it. If you are making 16 × 16 × 16 in (41 × 41 × 41 cm) boxes, the scraps should be at least 16 inches (41 cm) square. You should also have 6 pieces that are as long as all your boxes put together, and 3 of them should be at least 16 inches (41 cm) wide.\\n2-2. Cut out your side and divider pieces using a circular saw or table saw.\\nYou should have 1 of these for every box you’re making, plus 1 more. They should be the width and length that you want each box to be.\\nIf you’re making 16 × 16 × 16 in (41 × 41 × 41 cm) boxes, your side and divider pieces should be 16 inches (41 cm) square.\\nMeasure and mark where you will cut before using your saw. You should always wear work gloves, safety glasses, and a dust mask while cutting, and work on a stable surface.\\n2-3. Make support pieces for your sides and dividers.\\nThese should be the same length as your side and divider pieces, but only 2 inches (5.1 cm) wide. You will end up using these pieces to hold the sides and dividers in place and make the boxes more stable. Cut 1 for each side and 2 for each divider.\\n2-4. Create back and top pieces long enough to cover all your boxes.\\nThe width of these pieces will be the same as your side and divider pieces, and you can calculate how long it should be by multiplying the width times the number of boxes you’re building.\\nFor instance, if you’re making 3 boxes that are 16 inches (41 cm) wide, your top and back pieces should be 16 inches (41 cm) wide and 48 inches (120 cm) long.\\n2-5. Make a bottom piece as long as the top piece but 10 inches (25 cm) wider.\\nThe bottom piece will create a ledge on the front and give you a place to put a perch bar for your hens to hop up onto when they enter the boxes.\\n2-6. Cut 1 long piece for the front lip.\\nYou’ll want a short board that stretches across the bottom front of all the boxes, to keep the bedding and eggs from falling out. This should be as long as your top piece, and at least 3 inches (7.6 cm) wide.\\nYou can also use a long wire for the lip instead of a board. This will make it easier to clean your boxes as it can be easily removed, but may not be as effective at keeping eggs and bedding from falling out. The wire can be hooked onto a screw or nail on each side of the boxes, and removed when you want to clean dirty bedding materials out of the boxes.\\n2-7. Cut two pieces for the top trim and perch bar.\\nThese should be as long as your top piece and 2–3 inches (5.1–7.6 cm) wide. One will go along the front top of your boxes and screw into the top and sides for extra stability, and one will be screwed to the front of the protruding bottom piece to serve as a perching bar for your chickens. This will give them something to grasp when they hop up onto the platform to enter their boxes.\\n3. Assembling the Boxes\\n3-1. Measure and mark where your dividers will go on the bottom piece.\\nIf you are making your boxes 16 inches (41 cm) wide, measure 16 inches (41 cm) from one side, mark it, and repeat this for each divider. This will ensure that you’re placing the dividers evenly so that all the boxes end up the same size.\\nYou should measure and mark along both lengthwise edges of the bottom piece to be sure your measurements are straight.\\n3-2. Glue your sides and dividers to the bottom piece using wood glue.\\nFollow the markings you made on the bottom piece and glue your dividers in place, using a heavy object to prop them up on each side while they dry. Glue your side pieces in place on each short edge of the bottom piece and prop them up as well.\\nWhen you’re propping up the piece to dry, use a level to make sure they’re positioned straight up and down. Otherwise, you’ll have trouble attaching the top piece.\\n3-3. Attach supports to the bottom piece next to each side and divider.\\nOnce the glue on the sides and dividers is dry, take the support pieces you cut and screw or nail them down on either side of each divider. Do the same next to each side piece.\\n3-4. Add the top piece to your boxes.\\nIt should fit on the boxes so that it’s flush with the top edges of each side and divider. Attach it with 2-3 screws or nails in each place where it meets a side or divider.\\nMake sure your nails or screws are long enough to go through the top piece and at least 1 inch (2.5 cm) into the sides or dividers underneath it.\\nFor extra stability, flip the boxes over and put 2-3 screws or nails in the bottom piece in each place where it meets a side or divider.\\n3-5. Turn the boxes over and attach the back piece.\\nThe back side of the boxes, where you will attach the back piece, should be facing up so that you can rest the back piece on top while you attach it. Use at least 6-8 nails or screws for each box to ensure that it’s well secured.\\nSince the bottom piece will stick out farther in the front, you may need to set the boxes on top of cinder-blocks so that it can lie flat. You can also have 2 people hold the back piece in place while you attach it instead of turning it over.\\n3-6. Attach the front lip and trim.\\nThese are the two long, thin boards that you will attach to the top front and bottom front of the boxes to secure them and keep bedding from falling out. Flip the boxes over so that the front faces up and the back piece is resting on the ground. Place the front lip along the bottom edge and attach it, using one screw or nail for every side and divider. Do the same with the trim along the top edge.\\n3-7. Add the perch board to the bottom piece.\\nSet it so that it runs along the front edge of the bottom piece where it sticks out further than the boxes. Attach it using 1 screw or nail for every box.\\n4. Encouraging Your Hens to Nest\\n4-1. Make bedding material for your boxes.\\nHens will be more likely to use the boxes if they contain some nest-like material. Straw and dried grass can make good bedding, as long as you’re sure they didn’t come into contact with pesticides or chemicals. Shredded paper can also be an affordable option, but steer clear of paper with colored inks, glossy paper, and receipt paper, as these can all be toxic to your hens. Wood shavings are ideal, as they are easy to clean and usually have a pleasant smell.\\nThe boxes should have at least 3 inches (7.6 cm) of bedding, and you may need to add more periodically if it becomes flattened or is kicked out of the boxes.\\nIf you are using wood shavings, avoid cedar, since it contains aromatic oils that can be harmful to chickens. Pine is best.\\n4-2. Use fabric scraps or feed sacks to make curtains.\\nHens will be more likely to nest if the boxes feel private and safe. Cut 2 pieces for each box so that a hen can easily enter the box between them, then attach them to the top of each box with thumbtacks, staples or glue.\\nThe curtains should be large enough that they cover the entire opening of the box. If your hens do not seem to be entering the boxes, try pinning or tying the bottoms of the curtains to the side to make the opening between them obvious.\\nAny kind of fabric will do, but if you want to avoid unsightly unraveling, use stretchier knit fabrics or hem the edges.\\n4-3. Add golf balls or fake eggs to encourage laying.\\nHens may be more likely to lay and become broody if they believe there are already eggs in the nest. Fake eggs can be purchased from farm supply companies or even hobby stores.\\n4-4. Keep your boxes clean.\\nCheck them every week or so to make sure the bedding is not damp or stinky, and that the boxes are not full of manure. Straw, dried grass and shredded paper are especially likely to become smelly within a few weeks, and the bedding should be changed out when that happens. Clean nests will help keep your hens safe from disease and infection.\\nWhen you clean out the bedding, check to see whether the box itself seems to be crusted with dirt or manure. If it is, clean it with some water, a scrub brush, and an unscented, eco-friendly cleaning solution like Dr. Bronner’s.\\n4-5. Avoid pest problems by using herbs.\\nMixing a few handfuls of dried herbs such as lavender, rosemary and thyme in with your bedding can help deter pests such as mites, while also keeping your boxes smelling fresher. Avoid using fresh herbs in the boxes, as they may decompose too quickly and create bad odors or mold.\\n\", \"简要回答\": \"Whether you have a full flock or a few backyard chickens, making your own nesting boxes can be an easy and affordable way to bring fresh eggs to the table. With a little planning, a few tools, and some scrap wood, you can make boxes for your chickens that will encourage laying and keep them happy and healthy.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Designing Your Boxes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make at least 1 box for every 2-4 hens.\", \"描述\": \"Hens will trade off using the boxes depending on who is laying, so this will ensure that your hens have enough space and don’t have to fight over boxes. However, if you are thinking about getting more chickens eventually, you may want to consider making more.\"}, {\"编号\": 2, \"标题\": \"Determine how large your boxes should be.\", \"描述\": \"For most chickens, 16 by 16 by 16 inches (41 × 41 × 41 cm) is a good size. If you have a larger breed, like Orpingtons or Rhode Island Reds, you may want to make larger boxes, like 18 by 18 by 18 inches (46 × 46 × 46 cm). You can make your boxes smaller if your space is very limited, but they should be at least 12 by 12 by 12 inches (30 × 30 × 30 cm).\"}, {\"编号\": 3, \"标题\": \"Choose a place for your nesting boxes.\", \"描述\": \"They should be inside the coop and 3–4 feet (0.91–1.22 m) off the ground to protect your birds from predators. However, they should be lower than your chickens’ roosting spot and 4–5 feet (1.2–1.5 m) away from it, or they may end up roosting in their boxes instead, which will lead to very messy nests.\"}]}, {\"编号\": 2, \"标题\": \"Measuring and Cutting the Pieces\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose a flat wood like plywood that is about 2 inches (5.1 cm) thick.\", \"描述\": \"You can buy this at a construction supply store like Lowe’s or Home Depot, but you can also use scraps from a place like Habitat for Humanity’s ReStore for much cheaper.\\nIf you have scrap wood lying around from a past project, this can be an ideal use for it. If you are making 16 × 16 × 16 in (41 × 41 × 41 cm) boxes, the scraps should be at least 16 inches (41 cm) square. You should also have 6 pieces that are as long as all your boxes put together, and 3 of them should be at least 16 inches (41 cm) wide.\"}, {\"编号\": 2, \"标题\": \"Cut out your side and divider pieces using a circular saw or table saw.\", \"描述\": \"You should have 1 of these for every box you’re making, plus 1 more. They should be the width and length that you want each box to be.\\nIf you’re making 16 × 16 × 16 in (41 × 41 × 41 cm) boxes, your side and divider pieces should be 16 inches (41 cm) square.\\nMeasure and mark where you will cut before using your saw. You should always wear work gloves, safety glasses, and a dust mask while cutting, and work on a stable surface.\"}, {\"编号\": 3, \"标题\": \"Make support pieces for your sides and dividers.\", \"描述\": \"These should be the same length as your side and divider pieces, but only 2 inches (5.1 cm) wide. You will end up using these pieces to hold the sides and dividers in place and make the boxes more stable. Cut 1 for each side and 2 for each divider.\"}, {\"编号\": 4, \"标题\": \"Create back and top pieces long enough to cover all your boxes.\", \"描述\": \"The width of these pieces will be the same as your side and divider pieces, and you can calculate how long it should be by multiplying the width times the number of boxes you’re building.\\nFor instance, if you’re making 3 boxes that are 16 inches (41 cm) wide, your top and back pieces should be 16 inches (41 cm) wide and 48 inches (120 cm) long.\"}, {\"编号\": 5, \"标题\": \"Make a bottom piece as long as the top piece but 10 inches (25 cm) wider.\", \"描述\": \"The bottom piece will create a ledge on the front and give you a place to put a perch bar for your hens to hop up onto when they enter the boxes.\"}, {\"编号\": 6, \"标题\": \"Cut 1 long piece for the front lip.\", \"描述\": \"You’ll want a short board that stretches across the bottom front of all the boxes, to keep the bedding and eggs from falling out. This should be as long as your top piece, and at least 3 inches (7.6 cm) wide.\\nYou can also use a long wire for the lip instead of a board. This will make it easier to clean your boxes as it can be easily removed, but may not be as effective at keeping eggs and bedding from falling out. The wire can be hooked onto a screw or nail on each side of the boxes, and removed when you want to clean dirty bedding materials out of the boxes.\"}, {\"编号\": 7, \"标题\": \"Cut two pieces for the top trim and perch bar.\", \"描述\": \"These should be as long as your top piece and 2–3 inches (5.1–7.6 cm) wide. One will go along the front top of your boxes and screw into the top and sides for extra stability, and one will be screwed to the front of the protruding bottom piece to serve as a perching bar for your chickens. This will give them something to grasp when they hop up onto the platform to enter their boxes.\"}]}, {\"编号\": 3, \"标题\": \"Assembling the Boxes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Measure and mark where your dividers will go on the bottom piece.\", \"描述\": \"If you are making your boxes 16 inches (41 cm) wide, measure 16 inches (41 cm) from one side, mark it, and repeat this for each divider. This will ensure that you’re placing the dividers evenly so that all the boxes end up the same size.\\nYou should measure and mark along both lengthwise edges of the bottom piece to be sure your measurements are straight.\"}, {\"编号\": 2, \"标题\": \"Glue your sides and dividers to the bottom piece using wood glue.\", \"描述\": \"Follow the markings you made on the bottom piece and glue your dividers in place, using a heavy object to prop them up on each side while they dry. Glue your side pieces in place on each short edge of the bottom piece and prop them up as well.\\nWhen you’re propping up the piece to dry, use a level to make sure they’re positioned straight up and down. Otherwise, you’ll have trouble attaching the top piece.\"}, {\"编号\": 3, \"标题\": \"Attach supports to the bottom piece next to each side and divider.\", \"描述\": \"Once the glue on the sides and dividers is dry, take the support pieces you cut and screw or nail them down on either side of each divider. Do the same next to each side piece.\"}, {\"编号\": 4, \"标题\": \"Add the top piece to your boxes.\", \"描述\": \"It should fit on the boxes so that it’s flush with the top edges of each side and divider. Attach it with 2-3 screws or nails in each place where it meets a side or divider.\\nMake sure your nails or screws are long enough to go through the top piece and at least 1 inch (2.5 cm) into the sides or dividers underneath it.\\nFor extra stability, flip the boxes over and put 2-3 screws or nails in the bottom piece in each place where it meets a side or divider.\"}, {\"编号\": 5, \"标题\": \"Turn the boxes over and attach the back piece.\", \"描述\": \"The back side of the boxes, where you will attach the back piece, should be facing up so that you can rest the back piece on top while you attach it. Use at least 6-8 nails or screws for each box to ensure that it’s well secured.\\nSince the bottom piece will stick out farther in the front, you may need to set the boxes on top of cinder-blocks so that it can lie flat. You can also have 2 people hold the back piece in place while you attach it instead of turning it over.\"}, {\"编号\": 6, \"标题\": \"Attach the front lip and trim.\", \"描述\": \"These are the two long, thin boards that you will attach to the top front and bottom front of the boxes to secure them and keep bedding from falling out. Flip the boxes over so that the front faces up and the back piece is resting on the ground. Place the front lip along the bottom edge and attach it, using one screw or nail for every side and divider. Do the same with the trim along the top edge.\"}, {\"编号\": 7, \"标题\": \"Add the perch board to the bottom piece.\", \"描述\": \"Set it so that it runs along the front edge of the bottom piece where it sticks out further than the boxes. Attach it using 1 screw or nail for every box.\"}]}, {\"编号\": 4, \"标题\": \"Encouraging Your Hens to Nest\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make bedding material for your boxes.\", \"描述\": \"Hens will be more likely to use the boxes if they contain some nest-like material. Straw and dried grass can make good bedding, as long as you’re sure they didn’t come into contact with pesticides or chemicals. Shredded paper can also be an affordable option, but steer clear of paper with colored inks, glossy paper, and receipt paper, as these can all be toxic to your hens. Wood shavings are ideal, as they are easy to clean and usually have a pleasant smell.\\nThe boxes should have at least 3 inches (7.6 cm) of bedding, and you may need to add more periodically if it becomes flattened or is kicked out of the boxes.\\nIf you are using wood shavings, avoid cedar, since it contains aromatic oils that can be harmful to chickens. Pine is best.\"}, {\"编号\": 2, \"标题\": \"Use fabric scraps or feed sacks to make curtains.\", \"描述\": \"Hens will be more likely to nest if the boxes feel private and safe. Cut 2 pieces for each box so that a hen can easily enter the box between them, then attach them to the top of each box with thumbtacks, staples or glue.\\nThe curtains should be large enough that they cover the entire opening of the box. If your hens do not seem to be entering the boxes, try pinning or tying the bottoms of the curtains to the side to make the opening between them obvious.\\nAny kind of fabric will do, but if you want to avoid unsightly unraveling, use stretchier knit fabrics or hem the edges.\"}, {\"编号\": 3, \"标题\": \"Add golf balls or fake eggs to encourage laying.\", \"描述\": \"Hens may be more likely to lay and become broody if they believe there are already eggs in the nest. Fake eggs can be purchased from farm supply companies or even hobby stores.\"}, {\"编号\": 4, \"标题\": \"Keep your boxes clean.\", \"描述\": \"Check them every week or so to make sure the bedding is not damp or stinky, and that the boxes are not full of manure. Straw, dried grass and shredded paper are especially likely to become smelly within a few weeks, and the bedding should be changed out when that happens. Clean nests will help keep your hens safe from disease and infection.\\nWhen you clean out the bedding, check to see whether the box itself seems to be crusted with dirt or manure. If it is, clean it with some water, a scrub brush, and an unscented, eco-friendly cleaning solution like Dr. Bronner’s.\"}, {\"编号\": 5, \"标题\": \"Avoid pest problems by using herbs.\", \"描述\": \"Mixing a few handfuls of dried herbs such as lavender, rosemary and thyme in with your bedding can help deter pests such as mites, while also keeping your boxes smelling fresher. Avoid using fresh herbs in the boxes, as they may decompose too quickly and create bad odors or mold.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,144 |
How to Build Outdoor Fireplaces
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1. Planning the Basics
1-1. Consider what purpose you want your outdoor fireplace to serve.
Reasons for building an outdoor hearth vary, but whatever yours are, you will want to consider certain elements to bring your project to a successful conclusion.
Ambience: Fireplaces can set the mood. A cozy open hearth provides an intimate setting for small groups. If you throw large parties, consider building a fireplace with two open ends to accommodate more people. A fire pit provides views from all vantage points and the feel of a campfire setting.
Functionality: You can build a fireplace that also serves as a barbecue or pizza oven, but these designs are very complex. Also consider any electrical installations you may need to hide behind the fireplace, including lighting or audio/visual cables.
1-2. Consider the design of the hearth.
Many homeowners match the stonework of their fireplace to the stonework of their residence, although it's not mandatory. Brick offers a more traditional stone façade, while man-made stacked stone gives the hearth more of a contemporary look. If you don't want to go for a stone exterior, stucco is also a popular option.
1-3. Determine the size of your fireplace.
The size of your fireplace should be scaled to its surroundings. Consider whether you want your fireplace to be the focal point of your back yard, or to complement an already-stunning vista.
Try to design the fireplace with proportions in mind. You don't want your fireplace to completely overshadow the size of your house; nor do you want the fireplace to be dwarfed by your home.
Locate the fireplace in its own space to create another "room" in your outdoor living space. Allow plenty of space in front of it for family and friends to gather around and enjoy.
1-4. Look into wood-burning fireplaces.
Most outdoor fireplaces are either wood-burning or gas. A wood-burning fireplace offers the attraction of a more "natural" fire. However, they usually require a building permit. Contact your municipal government about setback restrictions, chimney specifications, and other requirements. The city will issue a permit to allow you to begin construction, then inspect the result and grant permission for you to use it.
1-5. Hire a contractor for a gas fireplace installation.
Gas fireplaces burn cooler but cleaner than their wood-burning counterparts, with little if any ash, embers, and smoke. Hire your gas supplier or a licensed gas contractor to safely connect the fireplace to your gas line.
Check local codes for specifications on gas piping. Many areas require black iron pipes rather than regular steel or galvanized materials.
2. Choosing a Design
2-1. Choose a fireplace kit for ease of assembly and efficiency.
Fireplace kits really run the gamut, ranging from simple affairs to ornate pieces, replete with all the bells and whistles. The great thing about fireplace kits is that you can usually opt for a wide variety of styles that will fit your budget. Got a smaller budget? No problem, there's a kit for that. Working with a bigger budget? The sky is almost literally the limit.
2-2. Find a different design.
If you're an experienced home builder, you don't need to limit yourself to a kit. It's still best to stick to a proven build, but you can start with plans you find online and make small alterations. Most DIY designs employ cinder blocks or another sturdy, economical material as the skeleton. The skeleton is then covered with stone or another veneer stone after the cinder block is laid. Consider the three main elements of your outdoor fireplace when choosing a design:
Base: A reinforced concrete base is the best base you can have for a fireplace. Custom fireplaces are usually heavier than prefab fireplaces, meaning your base needs to be stronger and thicker than ordinary.
Firebox: Your firebox will house the fire, and should sport fire brick if custom built. On the other hand, you can purchase a firebox (choices of material include stainless steel and other types of brick) if you don't want to build it yourself.
Chimney or Vents: A wood-burning fireplace will require a chimney with a spark arrestor, while a gas-lit fireplace will only require vents.
2-3. Plan on adding any additional features to the fireplace area.
Your fireplace doesn't merely need to be a hearth. In fact, if you're building an outdoor fireplace, it makes sense to outfit it with other uses or aesthetic furnishings. Consider:
Built-in seating. Warming yourself by the heat of the hearth is a real treat, so why not build seat walls as an extension of the fireplace itself? It looks wonderful and adds instant charm to any outdoor fireplace.
Wood storage. Convenient if you're building a wood-burning fireplace, a compartment or space for wood will make stoking the fire easy and painless.
3. Building the Fireplace
3-1. Pour the concrete for the foundation, if you haven't already.
Set up the foundation first by digging a trench and using a plate compactor to shore up the foundation. Mix and pour the cement and allow it to set for at least 24 hours, if not longer.
Check with local building authorities to see how low you'll need to dig your foundation. Some locations will need foundations of concrete only 6 inches (15.2 cm) deep, while others will need to be in excess of 1 foot (0.3 m).
Note: Concrete and mortar, although similar, are different bonding agents and should be used differently. You'll use the concrete to lay a foundation, if necessary, and the mortar in order to bond concrete or cinder blocks together.
3-2. Spread mortar onto the foundation and begin laying your concrete or cinder blocks.
Follow the building plans precisely, making sure that each row of blocks is level.
When creating the base, be sure to use a level in order to ensure a balanced placement of the concrete or cinder blocks.
If building using cinder blocks, spread mortar in between each row, as well as in between individual pieces of cinder block.
3-3. If necessary, lay out your fire brick inside your firebox.
Fire brick should take special care when installed inside a firebox: Laying a pleasing-looking pattern and mixing the right mortar is an important consideration.
Choose a nice inlay pattern with which to set the fire brick. A pattern works nicely in a firebox. Find the center of the firebox and trace a line all the way to the face of the firebox.
Place a fire brick immediately to the left and to the right of the bisecting line, flush against the face of the firebox, leaving about ⁄4 inch (0.6 cm) space in between the two. Lay one brick immediately above the two bricks, offsetting it by placing it exactly in the middle. Above it, lay down two bricks in the same pattern as originally placed.
Mix your mortar with high-temperature mortar. This way, the high temperature of the fire won't compromise the mortar that's holding the fire brick together.
When laying down the brick, cut it as necessary at corners and edges. While you should be able to get by without having to cut the center pieces of the firebox, corners and edges will force you to the fire brick down to size.
3-4. Remove any air bubbles from the fire brick mortar with a jointer and a brush.
Pack in the mortar in each seam with a jointer. Then, dust away any excess mortar with a clean brush, leaving your firebox to dry to at least 24 hours.
3-5. Construct or add a chimney for wood-burning fireplaces.
The chimney must be built to exact specifications to ensure proper draw of the smoke from the firebox. It must have a smoke shelf to reduce down-draft and a flue of optimum dimensions. It's best to follow local building codes, but you can start with these typical standards:
Measure the width and height of the fireplace opening to get its area.
If the chimney is under 15 ft (4.6 m) tall, make its cross section 1/8 the area of the fireplace opening.
If the chimney is over 15 ft (4.6 m) tall, make its cross section 1/10 the area of the fireplace opening instead.
The chimney must also be at least 2 feet (0.609 m) higher than any adjacent structures, and 10 ft (3 m) away.
3-6. Add the spark arrestor.
Like chimneys, spark arrestors are exclusive to wood-burning fireplaces. They trap embers from the hearth.
3-7. Install the hearthstone.
The hearthstone is the lip of your fireplace opening, perhaps the focal point of your outdoor fireplace. This should be at least 10 ft (3 m) away from all other structures and from any overhanging objects such as patio roofs and pergolas. Installing it correctly is an important part of building an outdoor fireplace:
Choose a hearthstone made from completely fireproof materials, at least 4 inches (10 cm) thick. It should extend at least 16 inches (41 cm) in front of the firebox and 8 inches (20 cm) on either side. If the firebox opening is larger than 6 square ft. (0.56 m), extend the hearthstone to at least 20 inches (51 cm) in front and at least 12 inches (30 cm) on either side.
Place mortar in three 3/4-inch (19 mm) deep strips, 1 inch (2.5 cm) from each other.
Set down the hearthstone, using a rubber mallet and level to make sure that it's plumb and level. If the hearthstone isn't flush with the firebox, that's okay. This will make it harder for any sparks to fly out of the front of the firebox.
3-8. Select a stone style for the veneer.
Apply mortar to the back of the stones and stick them onto the cinder blocks. Use spacers to separate stones, filling in the area between them with mortar.
At perfect 90 degree corners, avoid continuous joints that travel all the way down the length of the fireplace. Instead, tooth them. Place the first stone flush on a corner, and then bring another stone out an inch or so to meet it. With the next two stones, alternate the joint: Bring the first stone out, and then place the second stone flush on the wall. This creates an attractive-looking alternating pattern running down the corners of the fireplace.
Once laid, allow the mortar at least 24 hours to harden. If possible, give the fireplace several days of rest before attempting to use.
3-9. Connect your gas-burning fireplace to the gas line.
If building a gas-burning fireplace, prepare to hook up gas to your fireplace in order to get it working.
Turn off the gas.
Use plumber's putty on the threads of the main line to connect it to the flexible lines.
Tighten the connection with a wrench until the fitting seats. Test the connection by spreading dishwashing soap on it.
Turn on the gas. If bubbles appear, refit the connection.
3-10. Finished.
You've successfully added value to your home, revitalizing your backyard. Enjoy your new outdoor fireplace!
Tips
Consider building your fireplace from a kit. Fireplace kits take much of the guesswork out the construction process. Most feature modular designs, complete instruction manuals, and can be built in just a few days. They also meet critical specifications on chimney and firebox construction. You will have buy stone finishing separately.
Check with your local planning & zoning board for requirements on chimney placement. The typical standard is at least 2 ft (0.6 m) higher and no less than 10 ft (3 m) away from other structures. You may also need a spark arrestor at the top of your chimney.
Warnings
Be aware of the risks of outdoor fireplace use on hot, dry days. Contact the local fire department to find out about burning restrictions.
|
{
"create_time": "20230517 10:59:07",
"回答明细": "{\"回答\": \"1. Planning the Basics\\n1-1. Consider what purpose you want your outdoor fireplace to serve.\\nReasons for building an outdoor hearth vary, but whatever yours are, you will want to consider certain elements to bring your project to a successful conclusion.\\nAmbience: Fireplaces can set the mood. A cozy open hearth provides an intimate setting for small groups. If you throw large parties, consider building a fireplace with two open ends to accommodate more people. A fire pit provides views from all vantage points and the feel of a campfire setting.\\nFunctionality: You can build a fireplace that also serves as a barbecue or pizza oven, but these designs are very complex. Also consider any electrical installations you may need to hide behind the fireplace, including lighting or audio/visual cables.\\n1-2. Consider the design of the hearth.\\nMany homeowners match the stonework of their fireplace to the stonework of their residence, although it's not mandatory. Brick offers a more traditional stone façade, while man-made stacked stone gives the hearth more of a contemporary look. If you don't want to go for a stone exterior, stucco is also a popular option.\\n1-3. Determine the size of your fireplace.\\nThe size of your fireplace should be scaled to its surroundings. Consider whether you want your fireplace to be the focal point of your back yard, or to complement an already-stunning vista.\\nTry to design the fireplace with proportions in mind. You don't want your fireplace to completely overshadow the size of your house; nor do you want the fireplace to be dwarfed by your home.\\nLocate the fireplace in its own space to create another \\\"room\\\" in your outdoor living space. Allow plenty of space in front of it for family and friends to gather around and enjoy.\\n1-4. Look into wood-burning fireplaces.\\nMost outdoor fireplaces are either wood-burning or gas. A wood-burning fireplace offers the attraction of a more \\\"natural\\\" fire. However, they usually require a building permit. Contact your municipal government about setback restrictions, chimney specifications, and other requirements. The city will issue a permit to allow you to begin construction, then inspect the result and grant permission for you to use it.\\n1-5. Hire a contractor for a gas fireplace installation.\\nGas fireplaces burn cooler but cleaner than their wood-burning counterparts, with little if any ash, embers, and smoke. Hire your gas supplier or a licensed gas contractor to safely connect the fireplace to your gas line.\\nCheck local codes for specifications on gas piping. Many areas require black iron pipes rather than regular steel or galvanized materials.\\n2. Choosing a Design\\n2-1. Choose a fireplace kit for ease of assembly and efficiency.\\nFireplace kits really run the gamut, ranging from simple affairs to ornate pieces, replete with all the bells and whistles. The great thing about fireplace kits is that you can usually opt for a wide variety of styles that will fit your budget. Got a smaller budget? No problem, there's a kit for that. Working with a bigger budget? The sky is almost literally the limit.\\n2-2. Find a different design.\\nIf you're an experienced home builder, you don't need to limit yourself to a kit. It's still best to stick to a proven build, but you can start with plans you find online and make small alterations. Most DIY designs employ cinder blocks or another sturdy, economical material as the skeleton. The skeleton is then covered with stone or another veneer stone after the cinder block is laid. Consider the three main elements of your outdoor fireplace when choosing a design:\\nBase: A reinforced concrete base is the best base you can have for a fireplace. Custom fireplaces are usually heavier than prefab fireplaces, meaning your base needs to be stronger and thicker than ordinary.\\nFirebox: Your firebox will house the fire, and should sport fire brick if custom built. On the other hand, you can purchase a firebox (choices of material include stainless steel and other types of brick) if you don't want to build it yourself.\\nChimney or Vents: A wood-burning fireplace will require a chimney with a spark arrestor, while a gas-lit fireplace will only require vents.\\n2-3. Plan on adding any additional features to the fireplace area.\\nYour fireplace doesn't merely need to be a hearth. In fact, if you're building an outdoor fireplace, it makes sense to outfit it with other uses or aesthetic furnishings. Consider:\\nBuilt-in seating. Warming yourself by the heat of the hearth is a real treat, so why not build seat walls as an extension of the fireplace itself? It looks wonderful and adds instant charm to any outdoor fireplace.\\nWood storage. Convenient if you're building a wood-burning fireplace, a compartment or space for wood will make stoking the fire easy and painless.\\n3. Building the Fireplace\\n3-1. Pour the concrete for the foundation, if you haven't already.\\nSet up the foundation first by digging a trench and using a plate compactor to shore up the foundation. Mix and pour the cement and allow it to set for at least 24 hours, if not longer.\\nCheck with local building authorities to see how low you'll need to dig your foundation. Some locations will need foundations of concrete only 6 inches (15.2 cm) deep, while others will need to be in excess of 1 foot (0.3 m).\\nNote: Concrete and mortar, although similar, are different bonding agents and should be used differently. You'll use the concrete to lay a foundation, if necessary, and the mortar in order to bond concrete or cinder blocks together.\\n3-2. Spread mortar onto the foundation and begin laying your concrete or cinder blocks.\\nFollow the building plans precisely, making sure that each row of blocks is level.\\nWhen creating the base, be sure to use a level in order to ensure a balanced placement of the concrete or cinder blocks.\\nIf building using cinder blocks, spread mortar in between each row, as well as in between individual pieces of cinder block.\\n3-3. If necessary, lay out your fire brick inside your firebox.\\nFire brick should take special care when installed inside a firebox: Laying a pleasing-looking pattern and mixing the right mortar is an important consideration.\\nChoose a nice inlay pattern with which to set the fire brick. A pattern works nicely in a firebox. Find the center of the firebox and trace a line all the way to the face of the firebox.\\nPlace a fire brick immediately to the left and to the right of the bisecting line, flush against the face of the firebox, leaving about ⁄4 inch (0.6 cm) space in between the two. Lay one brick immediately above the two bricks, offsetting it by placing it exactly in the middle. Above it, lay down two bricks in the same pattern as originally placed.\\nMix your mortar with high-temperature mortar. This way, the high temperature of the fire won't compromise the mortar that's holding the fire brick together.\\nWhen laying down the brick, cut it as necessary at corners and edges. While you should be able to get by without having to cut the center pieces of the firebox, corners and edges will force you to the fire brick down to size.\\n3-4. Remove any air bubbles from the fire brick mortar with a jointer and a brush.\\nPack in the mortar in each seam with a jointer. Then, dust away any excess mortar with a clean brush, leaving your firebox to dry to at least 24 hours.\\n3-5. Construct or add a chimney for wood-burning fireplaces.\\nThe chimney must be built to exact specifications to ensure proper draw of the smoke from the firebox. It must have a smoke shelf to reduce down-draft and a flue of optimum dimensions. It's best to follow local building codes, but you can start with these typical standards:\\nMeasure the width and height of the fireplace opening to get its area.\\nIf the chimney is under 15 ft (4.6 m) tall, make its cross section 1/8 the area of the fireplace opening.\\nIf the chimney is over 15 ft (4.6 m) tall, make its cross section 1/10 the area of the fireplace opening instead.\\nThe chimney must also be at least 2 feet (0.609 m) higher than any adjacent structures, and 10 ft (3 m) away.\\n3-6. Add the spark arrestor.\\nLike chimneys, spark arrestors are exclusive to wood-burning fireplaces. They trap embers from the hearth.\\n3-7. Install the hearthstone.\\nThe hearthstone is the lip of your fireplace opening, perhaps the focal point of your outdoor fireplace. This should be at least 10 ft (3 m) away from all other structures and from any overhanging objects such as patio roofs and pergolas. Installing it correctly is an important part of building an outdoor fireplace:\\nChoose a hearthstone made from completely fireproof materials, at least 4 inches (10 cm) thick. It should extend at least 16 inches (41 cm) in front of the firebox and 8 inches (20 cm) on either side. If the firebox opening is larger than 6 square ft. (0.56 m), extend the hearthstone to at least 20 inches (51 cm) in front and at least 12 inches (30 cm) on either side.\\nPlace mortar in three 3/4-inch (19 mm) deep strips, 1 inch (2.5 cm) from each other.\\nSet down the hearthstone, using a rubber mallet and level to make sure that it's plumb and level. If the hearthstone isn't flush with the firebox, that's okay. This will make it harder for any sparks to fly out of the front of the firebox.\\n3-8. Select a stone style for the veneer.\\nApply mortar to the back of the stones and stick them onto the cinder blocks. Use spacers to separate stones, filling in the area between them with mortar.\\nAt perfect 90 degree corners, avoid continuous joints that travel all the way down the length of the fireplace. Instead, tooth them. Place the first stone flush on a corner, and then bring another stone out an inch or so to meet it. With the next two stones, alternate the joint: Bring the first stone out, and then place the second stone flush on the wall. This creates an attractive-looking alternating pattern running down the corners of the fireplace.\\nOnce laid, allow the mortar at least 24 hours to harden. If possible, give the fireplace several days of rest before attempting to use.\\n3-9. Connect your gas-burning fireplace to the gas line.\\nIf building a gas-burning fireplace, prepare to hook up gas to your fireplace in order to get it working.\\nTurn off the gas.\\nUse plumber's putty on the threads of the main line to connect it to the flexible lines.\\nTighten the connection with a wrench until the fitting seats. Test the connection by spreading dishwashing soap on it.\\nTurn on the gas. If bubbles appear, refit the connection.\\n3-10. Finished.\\nYou've successfully added value to your home, revitalizing your backyard. Enjoy your new outdoor fireplace!\\nTips\\nConsider building your fireplace from a kit. Fireplace kits take much of the guesswork out the construction process. Most feature modular designs, complete instruction manuals, and can be built in just a few days. They also meet critical specifications on chimney and firebox construction. You will have buy stone finishing separately.\\nCheck with your local planning & zoning board for requirements on chimney placement. The typical standard is at least 2 ft (0.6 m) higher and no less than 10 ft (3 m) away from other structures. You may also need a spark arrestor at the top of your chimney.\\nWarnings\\nBe aware of the risks of outdoor fireplace use on hot, dry days. Contact the local fire department to find out about burning restrictions.\\n\", \"简要回答\": \"Outdoor fireplaces can be breathtaking additions to homes, giving backyards a decorative and functional focal point. However, outdoor fireplaces demand thoughtful assessments even before you begin construction, especially if you intend to make an outdoor fireplace from scratch. If you want to build an outdoor fireplace that will last you a lifetime, follow these guidelines.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Planning the Basics\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consider what purpose you want your outdoor fireplace to serve.\", \"描述\": \"Reasons for building an outdoor hearth vary, but whatever yours are, you will want to consider certain elements to bring your project to a successful conclusion.\\nAmbience: Fireplaces can set the mood. A cozy open hearth provides an intimate setting for small groups. If you throw large parties, consider building a fireplace with two open ends to accommodate more people. A fire pit provides views from all vantage points and the feel of a campfire setting.\\nFunctionality: You can build a fireplace that also serves as a barbecue or pizza oven, but these designs are very complex. Also consider any electrical installations you may need to hide behind the fireplace, including lighting or audio/visual cables.\"}, {\"编号\": 2, \"标题\": \"Consider the design of the hearth.\", \"描述\": \"Many homeowners match the stonework of their fireplace to the stonework of their residence, although it's not mandatory. Brick offers a more traditional stone façade, while man-made stacked stone gives the hearth more of a contemporary look. If you don't want to go for a stone exterior, stucco is also a popular option.\"}, {\"编号\": 3, \"标题\": \"Determine the size of your fireplace.\", \"描述\": \"The size of your fireplace should be scaled to its surroundings. Consider whether you want your fireplace to be the focal point of your back yard, or to complement an already-stunning vista.\\nTry to design the fireplace with proportions in mind. You don't want your fireplace to completely overshadow the size of your house; nor do you want the fireplace to be dwarfed by your home.\\nLocate the fireplace in its own space to create another \\\"room\\\" in your outdoor living space. Allow plenty of space in front of it for family and friends to gather around and enjoy.\"}, {\"编号\": 4, \"标题\": \"Look into wood-burning fireplaces.\", \"描述\": \"Most outdoor fireplaces are either wood-burning or gas. A wood-burning fireplace offers the attraction of a more \\\"natural\\\" fire. However, they usually require a building permit. Contact your municipal government about setback restrictions, chimney specifications, and other requirements. The city will issue a permit to allow you to begin construction, then inspect the result and grant permission for you to use it.\"}, {\"编号\": 5, \"标题\": \"Hire a contractor for a gas fireplace installation.\", \"描述\": \"Gas fireplaces burn cooler but cleaner than their wood-burning counterparts, with little if any ash, embers, and smoke. Hire your gas supplier or a licensed gas contractor to safely connect the fireplace to your gas line.\\nCheck local codes for specifications on gas piping. Many areas require black iron pipes rather than regular steel or galvanized materials.\"}]}, {\"编号\": 2, \"标题\": \"Choosing a Design\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose a fireplace kit for ease of assembly and efficiency.\", \"描述\": \"Fireplace kits really run the gamut, ranging from simple affairs to ornate pieces, replete with all the bells and whistles. The great thing about fireplace kits is that you can usually opt for a wide variety of styles that will fit your budget. Got a smaller budget? No problem, there's a kit for that. Working with a bigger budget? The sky is almost literally the limit.\"}, {\"编号\": 2, \"标题\": \"Find a different design.\", \"描述\": \"If you're an experienced home builder, you don't need to limit yourself to a kit. It's still best to stick to a proven build, but you can start with plans you find online and make small alterations. Most DIY designs employ cinder blocks or another sturdy, economical material as the skeleton. The skeleton is then covered with stone or another veneer stone after the cinder block is laid. Consider the three main elements of your outdoor fireplace when choosing a design:\\nBase: A reinforced concrete base is the best base you can have for a fireplace. Custom fireplaces are usually heavier than prefab fireplaces, meaning your base needs to be stronger and thicker than ordinary.\\nFirebox: Your firebox will house the fire, and should sport fire brick if custom built. On the other hand, you can purchase a firebox (choices of material include stainless steel and other types of brick) if you don't want to build it yourself.\\nChimney or Vents: A wood-burning fireplace will require a chimney with a spark arrestor, while a gas-lit fireplace will only require vents.\"}, {\"编号\": 3, \"标题\": \"Plan on adding any additional features to the fireplace area.\", \"描述\": \"Your fireplace doesn't merely need to be a hearth. In fact, if you're building an outdoor fireplace, it makes sense to outfit it with other uses or aesthetic furnishings. Consider:\\nBuilt-in seating. Warming yourself by the heat of the hearth is a real treat, so why not build seat walls as an extension of the fireplace itself? It looks wonderful and adds instant charm to any outdoor fireplace.\\nWood storage. Convenient if you're building a wood-burning fireplace, a compartment or space for wood will make stoking the fire easy and painless.\"}]}, {\"编号\": 3, \"标题\": \"Building the Fireplace\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pour the concrete for the foundation, if you haven't already.\", \"描述\": \"Set up the foundation first by digging a trench and using a plate compactor to shore up the foundation. Mix and pour the cement and allow it to set for at least 24 hours, if not longer.\\nCheck with local building authorities to see how low you'll need to dig your foundation. Some locations will need foundations of concrete only 6 inches (15.2 cm) deep, while others will need to be in excess of 1 foot (0.3 m).\\nNote: Concrete and mortar, although similar, are different bonding agents and should be used differently. You'll use the concrete to lay a foundation, if necessary, and the mortar in order to bond concrete or cinder blocks together.\"}, {\"编号\": 2, \"标题\": \"Spread mortar onto the foundation and begin laying your concrete or cinder blocks.\", \"描述\": \"Follow the building plans precisely, making sure that each row of blocks is level.\\nWhen creating the base, be sure to use a level in order to ensure a balanced placement of the concrete or cinder blocks.\\nIf building using cinder blocks, spread mortar in between each row, as well as in between individual pieces of cinder block.\"}, {\"编号\": 3, \"标题\": \"If necessary, lay out your fire brick inside your firebox.\", \"描述\": \"Fire brick should take special care when installed inside a firebox: Laying a pleasing-looking pattern and mixing the right mortar is an important consideration.\\nChoose a nice inlay pattern with which to set the fire brick. A pattern works nicely in a firebox. Find the center of the firebox and trace a line all the way to the face of the firebox.\\nPlace a fire brick immediately to the left and to the right of the bisecting line, flush against the face of the firebox, leaving about ⁄4 inch (0.6 cm) space in between the two. Lay one brick immediately above the two bricks, offsetting it by placing it exactly in the middle. Above it, lay down two bricks in the same pattern as originally placed.\\nMix your mortar with high-temperature mortar. This way, the high temperature of the fire won't compromise the mortar that's holding the fire brick together.\\nWhen laying down the brick, cut it as necessary at corners and edges. While you should be able to get by without having to cut the center pieces of the firebox, corners and edges will force you to the fire brick down to size.\"}, {\"编号\": 4, \"标题\": \"Remove any air bubbles from the fire brick mortar with a jointer and a brush.\", \"描述\": \"Pack in the mortar in each seam with a jointer. Then, dust away any excess mortar with a clean brush, leaving your firebox to dry to at least 24 hours.\"}, {\"编号\": 5, \"标题\": \"Construct or add a chimney for wood-burning fireplaces.\", \"描述\": \"The chimney must be built to exact specifications to ensure proper draw of the smoke from the firebox. It must have a smoke shelf to reduce down-draft and a flue of optimum dimensions. It's best to follow local building codes, but you can start with these typical standards:\\nMeasure the width and height of the fireplace opening to get its area.\\nIf the chimney is under 15 ft (4.6 m) tall, make its cross section 1/8 the area of the fireplace opening.\\nIf the chimney is over 15 ft (4.6 m) tall, make its cross section 1/10 the area of the fireplace opening instead.\\nThe chimney must also be at least 2 feet (0.609 m) higher than any adjacent structures, and 10 ft (3 m) away.\"}, {\"编号\": 6, \"标题\": \"Add the spark arrestor.\", \"描述\": \"Like chimneys, spark arrestors are exclusive to wood-burning fireplaces. They trap embers from the hearth.\"}, {\"编号\": 7, \"标题\": \"Install the hearthstone.\", \"描述\": \"The hearthstone is the lip of your fireplace opening, perhaps the focal point of your outdoor fireplace. This should be at least 10 ft (3 m) away from all other structures and from any overhanging objects such as patio roofs and pergolas. Installing it correctly is an important part of building an outdoor fireplace:\\nChoose a hearthstone made from completely fireproof materials, at least 4 inches (10 cm) thick. It should extend at least 16 inches (41 cm) in front of the firebox and 8 inches (20 cm) on either side. If the firebox opening is larger than 6 square ft. (0.56 m), extend the hearthstone to at least 20 inches (51 cm) in front and at least 12 inches (30 cm) on either side.\\nPlace mortar in three 3/4-inch (19 mm) deep strips, 1 inch (2.5 cm) from each other.\\nSet down the hearthstone, using a rubber mallet and level to make sure that it's plumb and level. If the hearthstone isn't flush with the firebox, that's okay. This will make it harder for any sparks to fly out of the front of the firebox.\"}, {\"编号\": 8, \"标题\": \"Select a stone style for the veneer.\", \"描述\": \"Apply mortar to the back of the stones and stick them onto the cinder blocks. Use spacers to separate stones, filling in the area between them with mortar.\\nAt perfect 90 degree corners, avoid continuous joints that travel all the way down the length of the fireplace. Instead, tooth them. Place the first stone flush on a corner, and then bring another stone out an inch or so to meet it. With the next two stones, alternate the joint: Bring the first stone out, and then place the second stone flush on the wall. This creates an attractive-looking alternating pattern running down the corners of the fireplace.\\nOnce laid, allow the mortar at least 24 hours to harden. If possible, give the fireplace several days of rest before attempting to use.\"}, {\"编号\": 9, \"标题\": \"Connect your gas-burning fireplace to the gas line.\", \"描述\": \"If building a gas-burning fireplace, prepare to hook up gas to your fireplace in order to get it working.\\nTurn off the gas.\\nUse plumber's putty on the threads of the main line to connect it to the flexible lines.\\nTighten the connection with a wrench until the fitting seats. Test the connection by spreading dishwashing soap on it.\\nTurn on the gas. If bubbles appear, refit the connection.\"}, {\"编号\": 10, \"标题\": \"Finished.\", \"描述\": \"You've successfully added value to your home, revitalizing your backyard. Enjoy your new outdoor fireplace!\"}], \"小提示\": [\"Consider building your fireplace from a kit. Fireplace kits take much of the guesswork out the construction process. Most feature modular designs, complete instruction manuals, and can be built in just a few days. They also meet critical specifications on chimney and firebox construction. You will have buy stone finishing separately.\\n\", \"Check with your local planning & zoning board for requirements on chimney placement. The typical standard is at least 2 ft (0.6 m) higher and no less than 10 ft (3 m) away from other structures. You may also need a spark arrestor at the top of your chimney.\\n\"], \"注意事项\": [\"Be aware of the risks of outdoor fireplace use on hot, dry days. Contact the local fire department to find out about burning restrictions.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,145 |
How to Build Pectoral Muscles
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1. Exercising with Free-Weights
1-1. Do bench presses.
To do bench presses, you will need a barbell and a bench. Lie back and grasp the bar with your hands shoulder-distance apart. Lower the bar all the way down to your chest and then slowly press it straight up until your arms are fully extended. Start with 3 sets of 10 reps. Then, increase the number of sets, and do fewer reps with more weight as you gain strength.
Check the weight of the bar itself, which should be engraved or printed somewhere on it. The barbell usually weighs 45 pounds, so if you are a beginner, you may just want to start by bench pressing the bar and then add weight as you gain strength.
If you’re new to lifting or lifting a large amount of weight, have someone to spot you in case you need help returning the bar to the rack.
Pressing on an inclined bench will maximize pec involvement.
1-2. Try dumbbell hex presses.
You will need two light dumbbells and a flat bench. Lie back with the dumbbells in your hands. Rest the dumbbells on your chest so they are touching and your elbows are pointing out. Slowly press straight up while keeping the dumbbells in contact with each other. Start with 3 sets of 10 reps. Increase the number of sets and the weight as you get stronger, but do fewer reps.
Keep your shoulders back during the press to maximize pec involvement.
1-3. Include twisting dumbbell presses.
You will need two light dumbbells and an incline bench. Lie back with the dumbbells in your hands and your elbows bent. Hold the dumbbells as if you’re going to do a bench press. Then, begin to press the dumbbells straight up. As you press up, slowly twist your wrists so that your palms are facing each other. Hold this position at the peak for 2 second before twisting your wrists back to the starting position and slowly lowering the dumbbells back down. Start with 3 sets of 10 reps. Then, increase the number of sets, and do fewer reps with more weight as you gain strength.
Keep your shoulders back during the press to maximize pec involvement.
1-4. Try weighted push-ups.
Get a flat weight and a clear floor space. Place the weight on your back near your shoulder blades and position your feet so they are shoulder-length apart. Perform 3 sets of 10 push-ups. Increase the number of sets, and do fewer reps with more weight as you get stronger.
Do this as a close grip push up to maximize the focus on your pecs. This means keeping your hands closer together than you would for a normal push up. Place them about 8 inches (20 cm) or roughly two hand-lengths apart.
2. Exercising with Machines
2-1. Use a pec-deck machine.
A pec-deck machine, sometimes called a butterfly machine, can be found at most commercial gyms and is a great way to target your chest muscles. After selecting your desired starting weight, grip the handles one at a time. Pull one handle forward first, then reach while turning your torso to grip the other handle. Then, face forward with both arms extended to the sides and begin pressing.
Start with a light weight and press the handles toward the middle. Keep your back straight and feet planted on the ground. Perform 3 sets of 15 reps. Do more sets of fewer reps with more weight as you gain strength.
2-2. Do machine presses.
A press machine can be found at most commercial gyms and will help with biceps, triceps and pecs. Start with a low weight and press the handles out until your arms are fully extended. Keep your back straight and feet planted on the ground. Perform 3 sets of 15 reps and increase the number of sets while reducing the reps. Increase the weight per rep.
With the machine, it’s easier to slow your repetitions than with free weights. Slower reps will allow you to take on more weight.
2-3. Try crossover cable flies.
Find a cable machine and start with a low weight. You can perform cable flies standing, seated upright, or seated on an incline bench. Grip one of the cable handles in each hand by grabbing one at a time. Plant your feet shoulder distance apart and flex forward at the hips, keeping your back straight and abs contracted. You should be looking at the floor a meter or two in front of you. Then extend your arms wide out to the sides, keeping a slight bend in the elbow, and keep your palms facing forward. Reach your arms out to your sides and grip the cable handles. Then, slowly pull both cables in towards your chest at the same time and cross your arms over each other so they make an X. Perform 3 sets of 15 reps. Do more sets and fewer reps with more weight as you gain strength.
Remember that the cable height is set high when doing a standing cable cross over. You will need to reach for the cables one at a time and then carefully return them to their starting spots one at a time when you are done.
If you are using a bench, then the cables are set low, near the floor. You will need to reach down to get them.
2-4. Do dips.
Dips strengthen your triceps, which will make pushups easier. Since pushups are great for building pecs, adding dips to your routine can be beneficial. Find a machine with dip bars. Keep your shoulders pulled down and back. Grab the ends of the bar handles and lift your legs off the ground. Start with your elbows bent, but keep them at angles greater than 90 degrees, and then extend your arms fully to lift your entire body up. Perform 3 sets of 15 reps. Add more sets and do fewer reps with more weight as you gain strength.
Try to keep your feet elevated and still throughout the dip. The higher you can lift your feet, the better.
Lean forward slightly as you do dips to maximize focus on your pecs. However, keep in mind that the main muscles you will be working are your triceps.
Do not lower yourself down enough to bend your elbows at 90 degree angles. This increases your risk of injury.
3. Building Muscle with Your Diet
3-1. Work protein into your diet.
A high protein diet is absolutely essential for developing muscle mass in any part of your body, pecs included. There are a wide variety of high-protein foods you can choose from.
Eat lean meats like skinless chicken, eggs, and fish.
Nuts, cottage cheese, yogurt, and legumes like beans and lentils are all high in protein.
3-2. Include good fats into your diet.
Foods that are high in Omega-3 fatty acids and monounsaturated fat are easily burnt off during your workout, giving you more energy. Olives, avocado, and fish have high concentrations of good fats.
Good fat is only good if accompanied by exercise. If you eat good fat but don’t work out, it will turn into cholesterol and cause weight gain.
3-3. Stay hydrated.
Drinking water won’t directly cause muscle gain but will give your body the energy it needs to process protein. You should always be drinking 8 glasses a day but it’s even more important if you’re in the midst of a muscle-building workout regimen.
3-4. Take supplements.
There are a number of natural, over-the-counter supplements that will help you build more muscle mass. Creatine, Beta-Alanine, Whey Protein, Branched-Chain Amino Acid (BCAA), and Glutamine are highly popular, widely available products to help with muscle development.
Always take as directed by the product’s packaging.
Tips
Allow yourself 24 to 72 hours to recover before working the same muscle groups.
Start with lighter weights and work on developing correct form before moving on to heavier weights.
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{
"create_time": "20230517 10:59:07",
"回答明细": "{\"回答\": \"1. Exercising with Free-Weights\\n1-1. Do bench presses.\\nTo do bench presses, you will need a barbell and a bench. Lie back and grasp the bar with your hands shoulder-distance apart. Lower the bar all the way down to your chest and then slowly press it straight up until your arms are fully extended. Start with 3 sets of 10 reps. Then, increase the number of sets, and do fewer reps with more weight as you gain strength.\\nCheck the weight of the bar itself, which should be engraved or printed somewhere on it. The barbell usually weighs 45 pounds, so if you are a beginner, you may just want to start by bench pressing the bar and then add weight as you gain strength.\\nIf you’re new to lifting or lifting a large amount of weight, have someone to spot you in case you need help returning the bar to the rack.\\nPressing on an inclined bench will maximize pec involvement.\\n1-2. Try dumbbell hex presses.\\nYou will need two light dumbbells and a flat bench. Lie back with the dumbbells in your hands. Rest the dumbbells on your chest so they are touching and your elbows are pointing out. Slowly press straight up while keeping the dumbbells in contact with each other. Start with 3 sets of 10 reps. Increase the number of sets and the weight as you get stronger, but do fewer reps.\\nKeep your shoulders back during the press to maximize pec involvement.\\n1-3. Include twisting dumbbell presses.\\nYou will need two light dumbbells and an incline bench. Lie back with the dumbbells in your hands and your elbows bent. Hold the dumbbells as if you’re going to do a bench press. Then, begin to press the dumbbells straight up. As you press up, slowly twist your wrists so that your palms are facing each other. Hold this position at the peak for 2 second before twisting your wrists back to the starting position and slowly lowering the dumbbells back down. Start with 3 sets of 10 reps. Then, increase the number of sets, and do fewer reps with more weight as you gain strength.\\nKeep your shoulders back during the press to maximize pec involvement.\\n1-4. Try weighted push-ups.\\nGet a flat weight and a clear floor space. Place the weight on your back near your shoulder blades and position your feet so they are shoulder-length apart. Perform 3 sets of 10 push-ups. Increase the number of sets, and do fewer reps with more weight as you get stronger.\\nDo this as a close grip push up to maximize the focus on your pecs. This means keeping your hands closer together than you would for a normal push up. Place them about 8 inches (20 cm) or roughly two hand-lengths apart.\\n2. Exercising with Machines\\n2-1. Use a pec-deck machine.\\nA pec-deck machine, sometimes called a butterfly machine, can be found at most commercial gyms and is a great way to target your chest muscles. After selecting your desired starting weight, grip the handles one at a time. Pull one handle forward first, then reach while turning your torso to grip the other handle. Then, face forward with both arms extended to the sides and begin pressing.\\nStart with a light weight and press the handles toward the middle. Keep your back straight and feet planted on the ground. Perform 3 sets of 15 reps. Do more sets of fewer reps with more weight as you gain strength.\\n2-2. Do machine presses.\\nA press machine can be found at most commercial gyms and will help with biceps, triceps and pecs. Start with a low weight and press the handles out until your arms are fully extended. Keep your back straight and feet planted on the ground. Perform 3 sets of 15 reps and increase the number of sets while reducing the reps. Increase the weight per rep.\\nWith the machine, it’s easier to slow your repetitions than with free weights. Slower reps will allow you to take on more weight.\\n2-3. Try crossover cable flies.\\nFind a cable machine and start with a low weight. You can perform cable flies standing, seated upright, or seated on an incline bench. Grip one of the cable handles in each hand by grabbing one at a time. Plant your feet shoulder distance apart and flex forward at the hips, keeping your back straight and abs contracted. You should be looking at the floor a meter or two in front of you. Then extend your arms wide out to the sides, keeping a slight bend in the elbow, and keep your palms facing forward. Reach your arms out to your sides and grip the cable handles. Then, slowly pull both cables in towards your chest at the same time and cross your arms over each other so they make an X. Perform 3 sets of 15 reps. Do more sets and fewer reps with more weight as you gain strength.\\nRemember that the cable height is set high when doing a standing cable cross over. You will need to reach for the cables one at a time and then carefully return them to their starting spots one at a time when you are done.\\nIf you are using a bench, then the cables are set low, near the floor. You will need to reach down to get them.\\n2-4. Do dips.\\nDips strengthen your triceps, which will make pushups easier. Since pushups are great for building pecs, adding dips to your routine can be beneficial. Find a machine with dip bars. Keep your shoulders pulled down and back. Grab the ends of the bar handles and lift your legs off the ground. Start with your elbows bent, but keep them at angles greater than 90 degrees, and then extend your arms fully to lift your entire body up. Perform 3 sets of 15 reps. Add more sets and do fewer reps with more weight as you gain strength.\\nTry to keep your feet elevated and still throughout the dip. The higher you can lift your feet, the better.\\nLean forward slightly as you do dips to maximize focus on your pecs. However, keep in mind that the main muscles you will be working are your triceps.\\nDo not lower yourself down enough to bend your elbows at 90 degree angles. This increases your risk of injury.\\n3. Building Muscle with Your Diet\\n3-1. Work protein into your diet.\\nA high protein diet is absolutely essential for developing muscle mass in any part of your body, pecs included. There are a wide variety of high-protein foods you can choose from.\\nEat lean meats like skinless chicken, eggs, and fish.\\nNuts, cottage cheese, yogurt, and legumes like beans and lentils are all high in protein.\\n3-2. Include good fats into your diet.\\nFoods that are high in Omega-3 fatty acids and monounsaturated fat are easily burnt off during your workout, giving you more energy. Olives, avocado, and fish have high concentrations of good fats.\\nGood fat is only good if accompanied by exercise. If you eat good fat but don’t work out, it will turn into cholesterol and cause weight gain.\\n3-3. Stay hydrated.\\nDrinking water won’t directly cause muscle gain but will give your body the energy it needs to process protein. You should always be drinking 8 glasses a day but it’s even more important if you’re in the midst of a muscle-building workout regimen.\\n3-4. Take supplements.\\nThere are a number of natural, over-the-counter supplements that will help you build more muscle mass. Creatine, Beta-Alanine, Whey Protein, Branched-Chain Amino Acid (BCAA), and Glutamine are highly popular, widely available products to help with muscle development.\\nAlways take as directed by the product’s packaging.\\nTips\\nAllow yourself 24 to 72 hours to recover before working the same muscle groups.\\nStart with lighter weights and work on developing correct form before moving on to heavier weights.\\n\", \"简要回答\": \"The pectoral muscles are located in your chest. Pectoral exercises should be included as part of a total body strength training routine. Fortunately, there are numerous exercises you can perform with machines and free-weights to target your pecs. Along with a high-protein diet, these exercises will help you to build up your pectoral muscles over time. Remember to warm up for at least 5 minutes before every workout and build rest days into your workout schedule.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Exercising with Free-Weights\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do bench presses.\", \"描述\": \"To do bench presses, you will need a barbell and a bench. Lie back and grasp the bar with your hands shoulder-distance apart. Lower the bar all the way down to your chest and then slowly press it straight up until your arms are fully extended. Start with 3 sets of 10 reps. Then, increase the number of sets, and do fewer reps with more weight as you gain strength.\\nCheck the weight of the bar itself, which should be engraved or printed somewhere on it. The barbell usually weighs 45 pounds, so if you are a beginner, you may just want to start by bench pressing the bar and then add weight as you gain strength.\\nIf you’re new to lifting or lifting a large amount of weight, have someone to spot you in case you need help returning the bar to the rack.\\nPressing on an inclined bench will maximize pec involvement.\"}, {\"编号\": 2, \"标题\": \"Try dumbbell hex presses.\", \"描述\": \"You will need two light dumbbells and a flat bench. Lie back with the dumbbells in your hands. Rest the dumbbells on your chest so they are touching and your elbows are pointing out. Slowly press straight up while keeping the dumbbells in contact with each other. Start with 3 sets of 10 reps. Increase the number of sets and the weight as you get stronger, but do fewer reps.\\nKeep your shoulders back during the press to maximize pec involvement.\"}, {\"编号\": 3, \"标题\": \"Include twisting dumbbell presses.\", \"描述\": \"You will need two light dumbbells and an incline bench. Lie back with the dumbbells in your hands and your elbows bent. Hold the dumbbells as if you’re going to do a bench press. Then, begin to press the dumbbells straight up. As you press up, slowly twist your wrists so that your palms are facing each other. Hold this position at the peak for 2 second before twisting your wrists back to the starting position and slowly lowering the dumbbells back down. Start with 3 sets of 10 reps. Then, increase the number of sets, and do fewer reps with more weight as you gain strength.\\nKeep your shoulders back during the press to maximize pec involvement.\"}, {\"编号\": 4, \"标题\": \"Try weighted push-ups.\", \"描述\": \"Get a flat weight and a clear floor space. Place the weight on your back near your shoulder blades and position your feet so they are shoulder-length apart. Perform 3 sets of 10 push-ups. Increase the number of sets, and do fewer reps with more weight as you get stronger.\\nDo this as a close grip push up to maximize the focus on your pecs. This means keeping your hands closer together than you would for a normal push up. Place them about 8 inches (20 cm) or roughly two hand-lengths apart.\"}]}, {\"编号\": 2, \"标题\": \"Exercising with Machines\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a pec-deck machine.\", \"描述\": \"A pec-deck machine, sometimes called a butterfly machine, can be found at most commercial gyms and is a great way to target your chest muscles. After selecting your desired starting weight, grip the handles one at a time. Pull one handle forward first, then reach while turning your torso to grip the other handle. Then, face forward with both arms extended to the sides and begin pressing.\\nStart with a light weight and press the handles toward the middle. Keep your back straight and feet planted on the ground. Perform 3 sets of 15 reps. Do more sets of fewer reps with more weight as you gain strength.\"}, {\"编号\": 2, \"标题\": \"Do machine presses.\", \"描述\": \"A press machine can be found at most commercial gyms and will help with biceps, triceps and pecs. Start with a low weight and press the handles out until your arms are fully extended. Keep your back straight and feet planted on the ground. Perform 3 sets of 15 reps and increase the number of sets while reducing the reps. Increase the weight per rep.\\nWith the machine, it’s easier to slow your repetitions than with free weights. Slower reps will allow you to take on more weight.\"}, {\"编号\": 3, \"标题\": \"Try crossover cable flies.\", \"描述\": \"Find a cable machine and start with a low weight. You can perform cable flies standing, seated upright, or seated on an incline bench. Grip one of the cable handles in each hand by grabbing one at a time. Plant your feet shoulder distance apart and flex forward at the hips, keeping your back straight and abs contracted. You should be looking at the floor a meter or two in front of you. Then extend your arms wide out to the sides, keeping a slight bend in the elbow, and keep your palms facing forward. Reach your arms out to your sides and grip the cable handles. Then, slowly pull both cables in towards your chest at the same time and cross your arms over each other so they make an X. Perform 3 sets of 15 reps. Do more sets and fewer reps with more weight as you gain strength.\\nRemember that the cable height is set high when doing a standing cable cross over. You will need to reach for the cables one at a time and then carefully return them to their starting spots one at a time when you are done.\\nIf you are using a bench, then the cables are set low, near the floor. You will need to reach down to get them.\"}, {\"编号\": 4, \"标题\": \"Do dips.\", \"描述\": \"Dips strengthen your triceps, which will make pushups easier. Since pushups are great for building pecs, adding dips to your routine can be beneficial. Find a machine with dip bars. Keep your shoulders pulled down and back. Grab the ends of the bar handles and lift your legs off the ground. Start with your elbows bent, but keep them at angles greater than 90 degrees, and then extend your arms fully to lift your entire body up. Perform 3 sets of 15 reps. Add more sets and do fewer reps with more weight as you gain strength.\\nTry to keep your feet elevated and still throughout the dip. The higher you can lift your feet, the better.\\nLean forward slightly as you do dips to maximize focus on your pecs. However, keep in mind that the main muscles you will be working are your triceps.\\nDo not lower yourself down enough to bend your elbows at 90 degree angles. This increases your risk of injury.\"}]}, {\"编号\": 3, \"标题\": \"Building Muscle with Your Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Work protein into your diet.\", \"描述\": \"A high protein diet is absolutely essential for developing muscle mass in any part of your body, pecs included. There are a wide variety of high-protein foods you can choose from.\\nEat lean meats like skinless chicken, eggs, and fish.\\nNuts, cottage cheese, yogurt, and legumes like beans and lentils are all high in protein.\"}, {\"编号\": 2, \"标题\": \"Include good fats into your diet.\", \"描述\": \"Foods that are high in Omega-3 fatty acids and monounsaturated fat are easily burnt off during your workout, giving you more energy. Olives, avocado, and fish have high concentrations of good fats.\\nGood fat is only good if accompanied by exercise. If you eat good fat but don’t work out, it will turn into cholesterol and cause weight gain.\"}, {\"编号\": 3, \"标题\": \"Stay hydrated.\", \"描述\": \"Drinking water won’t directly cause muscle gain but will give your body the energy it needs to process protein. You should always be drinking 8 glasses a day but it’s even more important if you’re in the midst of a muscle-building workout regimen.\"}, {\"编号\": 4, \"标题\": \"Take supplements.\", \"描述\": \"There are a number of natural, over-the-counter supplements that will help you build more muscle mass. Creatine, Beta-Alanine, Whey Protein, Branched-Chain Amino Acid (BCAA), and Glutamine are highly popular, widely available products to help with muscle development.\\nAlways take as directed by the product’s packaging.\"}], \"小提示\": [\"Allow yourself 24 to 72 hours to recover before working the same muscle groups.\\n\", \"Start with lighter weights and work on developing correct form before moving on to heavier weights.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,146 |
How to Build Plantation Shutters
|
1. Steps
1-1. Measure your window frame.
Begin with the four planks that will serve as the shutter frame. Your shutter frame should be about .25 inches (or .6 cm) narrower than the window frame.
1-2. Cut the four planks to size.
1-3. Build the shutter frame by gluing the two vertical planks to the two horizontal planks.
1-4. Measure the length of your flat louvers.
The length of the louvers should be 1/16th inch narrower than the opening between the two vertical stiles. The nylon louver pins that support the louvers inside the frame have a washer that is molded into the pin and is 1/32 inch in thickness. These washers prevent the lovers from contacting the inside edges of the stile resulting in smooth action. How many louvers you use depends on the size of the louvers and panel height.
1-5. Ideally, you should buy louvers already fitted to size.
If starting from scratch, remember to leave room to securely attach pins with glue at either end of the louvers. Flat louvers are typically 2.5 3.5 or 4.5 inches in width.
1-6. Cut your louvers to size.
1-7. Mark along the inside face of the vertical stile on the shutter frame the spots where the louvers will go in.
The louvers should overlap by 1/4 inch. Take great care to line up the markings on either side of the frame so that the louvers will sit flat.
1-8. Drill holes for the pins of the louvers on these markings.
1-9. Insert the louvers by placing the pins into the holes in the shutter frame.
If you're having trouble getting the louvers in, drill the holes a bit deeper.
1-10. Measure and cut the tilt bar to stretch from the top horizontal plank to the bottom horizontal plank of the shutter frame.
A wooden dowel that can swivel easily is ideal.
1-11. Drill holes in the top and bottom horizontal planks to accommodate the tilt bar.
1-12. Insert the tilt bar into the holes.
1-13. Secure the tilt bar to the louvers by shutter staples or threaded eyelets.
1-14. Test the shutters by moving the tilt bar up and down and observing the movement of the louvers.
1-15. Mount the shutter frame onto the window frame and secure it by screws or another method.
Tips
Indoor shutters look much nicer when stained or painted. You can paint the individual louvers after Step 6 or stain the whole shutter frame after Step 14.
If making shutters for a larger window or a series of windows, use several panels of shutters. Follow the instructions above for each panel and attach the panels by gluing or screwing their frames together.
Many people prefer elliptical or tapered louvers to flat louvers. These louvers function the same as flat louvers. Fabricating elliptical louvers will require a moulding machine and moulding knives ground to profile.
Warnings
Accurate measurements are essential to well-functioning shutters, especially at Step 7. Re-check your measurements after installing a louver or two and make sure they overlap as you want.
|
{
"create_time": "20230517 10:59:07",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Measure your window frame.\\nBegin with the four planks that will serve as the shutter frame. Your shutter frame should be about .25 inches (or .6 cm) narrower than the window frame.\\n1-2. Cut the four planks to size.\\n\\n1-3. Build the shutter frame by gluing the two vertical planks to the two horizontal planks.\\n\\n1-4. Measure the length of your flat louvers.\\nThe length of the louvers should be 1/16th inch narrower than the opening between the two vertical stiles. The nylon louver pins that support the louvers inside the frame have a washer that is molded into the pin and is 1/32 inch in thickness. These washers prevent the lovers from contacting the inside edges of the stile resulting in smooth action. How many louvers you use depends on the size of the louvers and panel height.\\n1-5. Ideally, you should buy louvers already fitted to size.\\nIf starting from scratch, remember to leave room to securely attach pins with glue at either end of the louvers. Flat louvers are typically 2.5 3.5 or 4.5 inches in width.\\n1-6. Cut your louvers to size.\\n\\n1-7. Mark along the inside face of the vertical stile on the shutter frame the spots where the louvers will go in.\\nThe louvers should overlap by 1/4 inch. Take great care to line up the markings on either side of the frame so that the louvers will sit flat.\\n1-8. Drill holes for the pins of the louvers on these markings.\\n\\n1-9. Insert the louvers by placing the pins into the holes in the shutter frame.\\nIf you're having trouble getting the louvers in, drill the holes a bit deeper.\\n1-10. Measure and cut the tilt bar to stretch from the top horizontal plank to the bottom horizontal plank of the shutter frame.\\nA wooden dowel that can swivel easily is ideal.\\n1-11. Drill holes in the top and bottom horizontal planks to accommodate the tilt bar.\\n\\n1-12. Insert the tilt bar into the holes.\\n\\n1-13. Secure the tilt bar to the louvers by shutter staples or threaded eyelets.\\n\\n1-14. Test the shutters by moving the tilt bar up and down and observing the movement of the louvers.\\n\\n1-15. Mount the shutter frame onto the window frame and secure it by screws or another method.\\n\\nTips\\nIndoor shutters look much nicer when stained or painted. You can paint the individual louvers after Step 6 or stain the whole shutter frame after Step 14.\\nIf making shutters for a larger window or a series of windows, use several panels of shutters. Follow the instructions above for each panel and attach the panels by gluing or screwing their frames together.\\nMany people prefer elliptical or tapered louvers to flat louvers. These louvers function the same as flat louvers. Fabricating elliptical louvers will require a moulding machine and moulding knives ground to profile.\\nWarnings\\nAccurate measurements are essential to well-functioning shutters, especially at Step 7. Re-check your measurements after installing a louver or two and make sure they overlap as you want.\\n\", \"简要回答\": \"Plantation shutters are simple indoor shutters that block sunlight and provide a decorative touch to windows. Composed of several horizontal slats, or 'louvers,' a central 'tilt bar' that controls the movement of the louvers, two vertical stiles and two horizontal rails. Plantation shutters vary in size, shape and functionality. The steps below will teach you how to build plantation shutters by installing simple flat louvers within a shutter panel to be mounted onto a window frame.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Measure your window frame.\", \"描述\": \"Begin with the four planks that will serve as the shutter frame. Your shutter frame should be about .25 inches (or .6 cm) narrower than the window frame.\"}, {\"编号\": 2, \"标题\": \"Cut the four planks to size.\", \"描述\": \"\"}, {\"编号\": 3, \"标题\": \"Build the shutter frame by gluing the two vertical planks to the two horizontal planks.\", \"描述\": \"\"}, {\"编号\": 4, \"标题\": \"Measure the length of your flat louvers.\", \"描述\": \"The length of the louvers should be 1/16th inch narrower than the opening between the two vertical stiles. The nylon louver pins that support the louvers inside the frame have a washer that is molded into the pin and is 1/32 inch in thickness. These washers prevent the lovers from contacting the inside edges of the stile resulting in smooth action. How many louvers you use depends on the size of the louvers and panel height.\"}, {\"编号\": 5, \"标题\": \"Ideally, you should buy louvers already fitted to size.\", \"描述\": \"If starting from scratch, remember to leave room to securely attach pins with glue at either end of the louvers. Flat louvers are typically 2.5 3.5 or 4.5 inches in width.\"}, {\"编号\": 6, \"标题\": \"Cut your louvers to size.\", \"描述\": \"\"}, {\"编号\": 7, \"标题\": \"Mark along the inside face of the vertical stile on the shutter frame the spots where the louvers will go in.\", \"描述\": \"The louvers should overlap by 1/4 inch. Take great care to line up the markings on either side of the frame so that the louvers will sit flat.\"}, {\"编号\": 8, \"标题\": \"Drill holes for the pins of the louvers on these markings.\", \"描述\": \"\"}, {\"编号\": 9, \"标题\": \"Insert the louvers by placing the pins into the holes in the shutter frame.\", \"描述\": \"If you're having trouble getting the louvers in, drill the holes a bit deeper.\"}, {\"编号\": 10, \"标题\": \"Measure and cut the tilt bar to stretch from the top horizontal plank to the bottom horizontal plank of the shutter frame.\", \"描述\": \"A wooden dowel that can swivel easily is ideal.\"}, {\"编号\": 11, \"标题\": \"Drill holes in the top and bottom horizontal planks to accommodate the tilt bar.\", \"描述\": \"\"}, {\"编号\": 12, \"标题\": \"Insert the tilt bar into the holes.\", \"描述\": \"\"}, {\"编号\": 13, \"标题\": \"Secure the tilt bar to the louvers by shutter staples or threaded eyelets.\", \"描述\": \"\"}, {\"编号\": 14, \"标题\": \"Test the shutters by moving the tilt bar up and down and observing the movement of the louvers.\", \"描述\": \"\"}, {\"编号\": 15, \"标题\": \"Mount the shutter frame onto the window frame and secure it by screws or another method.\", \"描述\": \"\"}], \"小提示\": [\"Indoor shutters look much nicer when stained or painted. You can paint the individual louvers after Step 6 or stain the whole shutter frame after Step 14.\\n\", \"If making shutters for a larger window or a series of windows, use several panels of shutters. Follow the instructions above for each panel and attach the panels by gluing or screwing their frames together.\\n\", \"Many people prefer elliptical or tapered louvers to flat louvers. These louvers function the same as flat louvers. Fabricating elliptical louvers will require a moulding machine and moulding knives ground to profile.\\n\"], \"注意事项\": [\"Accurate measurements are essential to well-functioning shutters, especially at Step 7. Re-check your measurements after installing a louver or two and make sure they overlap as you want.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,147 |
How to Build Plyo Boxes
|
1. Cutting the Wood for the Jump Box
1-1. Purchase an 8 by 4 feet (2.4 by 1.2 m) piece of plywood.
This material will become the sides of the jump box. You’ll need to cut 6 rectangles that are 3 different dimensions. You can pick up the plywood at your local home improvement store or order it online.
If you’re going to the store to pick up the plywood, make sure you take a vehicle that can fit the wood.
1-2. Measure and mark your plywood pieces.
To create a jump box, you’ll need 6 rectangles: 2 that are 28 by 20 inches (71 by 51 cm), 2 that are 28 by 22.5 inches (71 by 57 cm), and 2 that are 22.5 by 18.5 inches (57 by 47 cm). Since your plywood is 8 by 4 feet (2.4 by 1.2 m), you’ll have more than enough material to make these 6 rectangles.
Use a permanent marker to mark the spots on the plywood where you want to cut.
1-3. Cut out the rectangles using a skill saw or table saw if you have one.
Run the saw along the pencil markings you made slowly and deliberately. Place one hand on each side of the saw to firmly hold the wood in place. Cut out one rectangle at a time. Once you’ve cut out one rectangle, detach it from the big piece of plywood and put it off to the side. This will make it easier to cut the rest of the rectangles.
Be sure to wear goggles and gloves to protect your eyes and hands from wood
1-4. Ask your local hardware store to cut the wood if you don’t have a saw.
If you’re not comfortable using a saw or don’t have one, go to your local hardware store. All you have to do is bring them the wood and the dimensions and they’ll make the cuts.
If it’s your first time asking a hardware store to cut wood for you, they’ll most likely do it for free. If it’s your second or third time asking, you’ll have to pay a few dollars.
Call ahead to set up a time for you to go the hardware store. You never know how busy they’ll be.
2. Assembling Your Jump Box
2-1. Put the box together by hand to see if the pieces line up.
Take one of the 22.5 by 18.5 in (57 by 47 cm) rectangles and put it on the floor. This will be the base of your jump box. Then, put the 28 by 20 in (71 by 51 cm) pieces on opposite sides of the bottom rectangle with the 28 in (71 cm) sides going upwards and the 20 in (51 cm) sides on the part of the bottom rectangle that’s 18.5 inches (47 cm) long. Add the 28 by 22.5 in (71 by 57 cm) rectangles to the remaining sides of the bottom rectangle, with the 22.5 in (57 cm) side lined up with the 22.5 in (57 cm) edge of the bottom rectangle.
If the wood doesn’t line up, you’ll have to go back and make cuts to change this.
2-2. Apply the glue to every edge that touches a different edge.
Apply Gorilla glue in a thick, even coat down the thin sides of the plywood. Work one piece at a time, then press the pieces together. Leave them to dry for 10-15 minutes before moving on to the next piece.
Wipe off the excess glue that drips down the sides of the plywood as you wait.
2-3. Drill wood screws into the edges of the rectangles to connect the pieces.
Place these wood screws about 5 inches (13 cm) apart and drill them into all 4 sides of the top and bottom piece of plywood. Then, drill wood screws about 5 inches (13 cm) apart along the left and right sides of the 28 by 22.5 in (71 by 57 cm) rectangles.
The goal is to have screws connecting each piece of plywood to every piece of plywood that it’s touching.
2-4. Let the box sit for 2 hours before testing it.
Though the Gorilla glue dried during application, give your box a few hours to fully set. Then, once the box feels sturdy, gently step on it to test it out. If it holds, lightly jump on it to ensure the box is safe, and not wobbly.
The beauty of having a 28 by 24 by 20 in (71 by 61 by 51 cm) jump box is that it gives you 3 separate heights with which to work. You can start with 20 in (51 cm) box jumps and work your way up to the bigger heights with time and practice.
2-5. Spray paint your jump box to decorate it.
This is an optional step, but one that give your jump box a professional look. Coat the box with an even spray, using whichever color you’d like. Once you’ve painted each side of the jump box once, add a second coat to each side to give your box a polished finish.
Work in the garage or outside your home and wear a respirator if you have one. If you’re working in your garage, make sure you open the windows and garage doors to properly ventilate the area.
3. Using Your Jump Box
3-1. Focus on your form before doing full exercises.
Set the jump box at 20 inches (51 cm) high to practice your form. Stand in front of your jump box and set your feet shoulder-width apart. Squat down and swing your arms backwards. Then, swing your arms forward and jump off the ground. Try to land on the box as softly as possible.
When you land on the box, you want your feet flat and your knees slightly bent.
3-2. Keep the jump box 20 inches (51 cm) high to start practicing.
To get a feel for your new jump box, position it so that the box is 20 inches (51 cm) high. This way, you can gauge how comfortable you are with the jump box without straining your body. Do 5 jumps, taking a short break in between each jump, to start.
When you feel like you can consistently make this jump, flip the box over to try a more challenging jump.
3-3. Switch your jump box to 24 inches (61 cm) high when you’ve mastered the first height.
Start by flipping the box so that the 24 in (61 cm) sides are facing up. Focus on each individual jump to strengthen your body. Do 5 sets of 5 reps apiece and rest for 3-5 minutes in between each set. When you get comfortable with this height, you can switch the box to 28 inches (71 cm) high.
Stop doing box jumps once your form fails. Wait an extra few minutes, reset yourself mentally and physically, and then start doing box jumps again. Make sure to focus on your form. 5 quality box jumps are better than 15 bad box jumps.
3-4. Do a few reps on the 28 in (71 cm) box to build power and speed.
To get explosive power in your legs, work on high box jumps. Do 3 sets of 3 jumps each and take a 1-minute break in between each set. Take your time with each jump and focus on nailing the fundamentals as opposed to just getting through the exercise as quickly as possible.
To improve your endurance and foot speed, flip the box to 20 inches (51 cm) high and do 3-4 sets of 20 reps each. Take a 1-minute break in between each set. This is also a great way to burn fat!
Alternatively, you can do a dumbbell press on an exercise ball. When you do it, ensure that your feet can touch the ground firmly.
Keep your core tight and posture tall.
Start with a weight you are comfortable with for a few reps before increasing to a more challenging weight.
Warnings
Do not overexert yourself by trying to do high box jumps quickly. Only do box jumps in quick succession if you’re working on the 20 in (51 cm) side.
If you feel pain in your knees or other parts of your legs, stop doing box jump immediately. Take a few days to recover before getting back to the exercise.
|
{
"create_time": "20230517 10:59:07",
"回答明细": "{\"回答\": \"1. Cutting the Wood for the Jump Box\\n1-1. Purchase an 8 by 4 feet (2.4 by 1.2 m) piece of plywood.\\nThis material will become the sides of the jump box. You’ll need to cut 6 rectangles that are 3 different dimensions. You can pick up the plywood at your local home improvement store or order it online.\\nIf you’re going to the store to pick up the plywood, make sure you take a vehicle that can fit the wood.\\n1-2. Measure and mark your plywood pieces.\\nTo create a jump box, you’ll need 6 rectangles: 2 that are 28 by 20 inches (71 by 51 cm), 2 that are 28 by 22.5 inches (71 by 57 cm), and 2 that are 22.5 by 18.5 inches (57 by 47 cm). Since your plywood is 8 by 4 feet (2.4 by 1.2 m), you’ll have more than enough material to make these 6 rectangles.\\nUse a permanent marker to mark the spots on the plywood where you want to cut.\\n1-3. Cut out the rectangles using a skill saw or table saw if you have one.\\nRun the saw along the pencil markings you made slowly and deliberately. Place one hand on each side of the saw to firmly hold the wood in place. Cut out one rectangle at a time. Once you’ve cut out one rectangle, detach it from the big piece of plywood and put it off to the side. This will make it easier to cut the rest of the rectangles.\\nBe sure to wear goggles and gloves to protect your eyes and hands from wood\\n1-4. Ask your local hardware store to cut the wood if you don’t have a saw.\\nIf you’re not comfortable using a saw or don’t have one, go to your local hardware store. All you have to do is bring them the wood and the dimensions and they’ll make the cuts.\\nIf it’s your first time asking a hardware store to cut wood for you, they’ll most likely do it for free. If it’s your second or third time asking, you’ll have to pay a few dollars.\\nCall ahead to set up a time for you to go the hardware store. You never know how busy they’ll be.\\n2. Assembling Your Jump Box\\n2-1. Put the box together by hand to see if the pieces line up.\\nTake one of the 22.5 by 18.5 in (57 by 47 cm) rectangles and put it on the floor. This will be the base of your jump box. Then, put the 28 by 20 in (71 by 51 cm) pieces on opposite sides of the bottom rectangle with the 28 in (71 cm) sides going upwards and the 20 in (51 cm) sides on the part of the bottom rectangle that’s 18.5 inches (47 cm) long. Add the 28 by 22.5 in (71 by 57 cm) rectangles to the remaining sides of the bottom rectangle, with the 22.5 in (57 cm) side lined up with the 22.5 in (57 cm) edge of the bottom rectangle.\\nIf the wood doesn’t line up, you’ll have to go back and make cuts to change this.\\n2-2. Apply the glue to every edge that touches a different edge.\\nApply Gorilla glue in a thick, even coat down the thin sides of the plywood. Work one piece at a time, then press the pieces together. Leave them to dry for 10-15 minutes before moving on to the next piece.\\nWipe off the excess glue that drips down the sides of the plywood as you wait.\\n2-3. Drill wood screws into the edges of the rectangles to connect the pieces.\\nPlace these wood screws about 5 inches (13 cm) apart and drill them into all 4 sides of the top and bottom piece of plywood. Then, drill wood screws about 5 inches (13 cm) apart along the left and right sides of the 28 by 22.5 in (71 by 57 cm) rectangles.\\nThe goal is to have screws connecting each piece of plywood to every piece of plywood that it’s touching.\\n2-4. Let the box sit for 2 hours before testing it.\\nThough the Gorilla glue dried during application, give your box a few hours to fully set. Then, once the box feels sturdy, gently step on it to test it out. If it holds, lightly jump on it to ensure the box is safe, and not wobbly.\\nThe beauty of having a 28 by 24 by 20 in (71 by 61 by 51 cm) jump box is that it gives you 3 separate heights with which to work. You can start with 20 in (51 cm) box jumps and work your way up to the bigger heights with time and practice.\\n2-5. Spray paint your jump box to decorate it.\\nThis is an optional step, but one that give your jump box a professional look. Coat the box with an even spray, using whichever color you’d like. Once you’ve painted each side of the jump box once, add a second coat to each side to give your box a polished finish.\\nWork in the garage or outside your home and wear a respirator if you have one. If you’re working in your garage, make sure you open the windows and garage doors to properly ventilate the area.\\n3. Using Your Jump Box\\n3-1. Focus on your form before doing full exercises.\\nSet the jump box at 20 inches (51 cm) high to practice your form. Stand in front of your jump box and set your feet shoulder-width apart. Squat down and swing your arms backwards. Then, swing your arms forward and jump off the ground. Try to land on the box as softly as possible.\\nWhen you land on the box, you want your feet flat and your knees slightly bent.\\n3-2. Keep the jump box 20 inches (51 cm) high to start practicing.\\nTo get a feel for your new jump box, position it so that the box is 20 inches (51 cm) high. This way, you can gauge how comfortable you are with the jump box without straining your body. Do 5 jumps, taking a short break in between each jump, to start.\\nWhen you feel like you can consistently make this jump, flip the box over to try a more challenging jump.\\n3-3. Switch your jump box to 24 inches (61 cm) high when you’ve mastered the first height.\\nStart by flipping the box so that the 24 in (61 cm) sides are facing up. Focus on each individual jump to strengthen your body. Do 5 sets of 5 reps apiece and rest for 3-5 minutes in between each set. When you get comfortable with this height, you can switch the box to 28 inches (71 cm) high.\\nStop doing box jumps once your form fails. Wait an extra few minutes, reset yourself mentally and physically, and then start doing box jumps again. Make sure to focus on your form. 5 quality box jumps are better than 15 bad box jumps.\\n3-4. Do a few reps on the 28 in (71 cm) box to build power and speed.\\nTo get explosive power in your legs, work on high box jumps. Do 3 sets of 3 jumps each and take a 1-minute break in between each set. Take your time with each jump and focus on nailing the fundamentals as opposed to just getting through the exercise as quickly as possible.\\nTo improve your endurance and foot speed, flip the box to 20 inches (51 cm) high and do 3-4 sets of 20 reps each. Take a 1-minute break in between each set. This is also a great way to burn fat!\\nAlternatively, you can do a dumbbell press on an exercise ball. When you do it, ensure that your feet can touch the ground firmly.\\nKeep your core tight and posture tall.\\nStart with a weight you are comfortable with for a few reps before increasing to a more challenging weight.\\nWarnings\\nDo not overexert yourself by trying to do high box jumps quickly. Only do box jumps in quick succession if you’re working on the 20 in (51 cm) side.\\nIf you feel pain in your knees or other parts of your legs, stop doing box jump immediately. Take a few days to recover before getting back to the exercise.\\n\", \"简要回答\": \"A jump box is a simple structure that lets you get a workout without leaving your home. Also known as a plyometric box, a jump box is used for lower-body exercises that are designed to increase your power, explosiveness, and speed. You can order a jump box online, but that will cost you close to $150. Fortunately, you can create a homemade jump box using plywood, wood screws, glue, and some power tools in one afternoon for a fraction of that price!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Cutting the Wood for the Jump Box\", \"步骤\": [{\"编号\": 1, \"标题\": \"Purchase an 8 by 4 feet (2.4 by 1.2 m) piece of plywood.\", \"描述\": \"This material will become the sides of the jump box. You’ll need to cut 6 rectangles that are 3 different dimensions. You can pick up the plywood at your local home improvement store or order it online.\\nIf you’re going to the store to pick up the plywood, make sure you take a vehicle that can fit the wood.\"}, {\"编号\": 2, \"标题\": \"Measure and mark your plywood pieces.\", \"描述\": \"To create a jump box, you’ll need 6 rectangles: 2 that are 28 by 20 inches (71 by 51 cm), 2 that are 28 by 22.5 inches (71 by 57 cm), and 2 that are 22.5 by 18.5 inches (57 by 47 cm). Since your plywood is 8 by 4 feet (2.4 by 1.2 m), you’ll have more than enough material to make these 6 rectangles.\\nUse a permanent marker to mark the spots on the plywood where you want to cut.\"}, {\"编号\": 3, \"标题\": \"Cut out the rectangles using a skill saw or table saw if you have one.\", \"描述\": \"Run the saw along the pencil markings you made slowly and deliberately. Place one hand on each side of the saw to firmly hold the wood in place. Cut out one rectangle at a time. Once you’ve cut out one rectangle, detach it from the big piece of plywood and put it off to the side. This will make it easier to cut the rest of the rectangles.\\nBe sure to wear goggles and gloves to protect your eyes and hands from wood\"}, {\"编号\": 4, \"标题\": \"Ask your local hardware store to cut the wood if you don’t have a saw.\", \"描述\": \"If you’re not comfortable using a saw or don’t have one, go to your local hardware store. All you have to do is bring them the wood and the dimensions and they’ll make the cuts.\\nIf it’s your first time asking a hardware store to cut wood for you, they’ll most likely do it for free. If it’s your second or third time asking, you’ll have to pay a few dollars.\\nCall ahead to set up a time for you to go the hardware store. You never know how busy they’ll be.\"}]}, {\"编号\": 2, \"标题\": \"Assembling Your Jump Box\", \"步骤\": [{\"编号\": 1, \"标题\": \"Put the box together by hand to see if the pieces line up.\", \"描述\": \"Take one of the 22.5 by 18.5 in (57 by 47 cm) rectangles and put it on the floor. This will be the base of your jump box. Then, put the 28 by 20 in (71 by 51 cm) pieces on opposite sides of the bottom rectangle with the 28 in (71 cm) sides going upwards and the 20 in (51 cm) sides on the part of the bottom rectangle that’s 18.5 inches (47 cm) long. Add the 28 by 22.5 in (71 by 57 cm) rectangles to the remaining sides of the bottom rectangle, with the 22.5 in (57 cm) side lined up with the 22.5 in (57 cm) edge of the bottom rectangle.\\nIf the wood doesn’t line up, you’ll have to go back and make cuts to change this.\"}, {\"编号\": 2, \"标题\": \"Apply the glue to every edge that touches a different edge.\", \"描述\": \"Apply Gorilla glue in a thick, even coat down the thin sides of the plywood. Work one piece at a time, then press the pieces together. Leave them to dry for 10-15 minutes before moving on to the next piece.\\nWipe off the excess glue that drips down the sides of the plywood as you wait.\"}, {\"编号\": 3, \"标题\": \"Drill wood screws into the edges of the rectangles to connect the pieces.\", \"描述\": \"Place these wood screws about 5 inches (13 cm) apart and drill them into all 4 sides of the top and bottom piece of plywood. Then, drill wood screws about 5 inches (13 cm) apart along the left and right sides of the 28 by 22.5 in (71 by 57 cm) rectangles.\\nThe goal is to have screws connecting each piece of plywood to every piece of plywood that it’s touching.\"}, {\"编号\": 4, \"标题\": \"Let the box sit for 2 hours before testing it.\", \"描述\": \"Though the Gorilla glue dried during application, give your box a few hours to fully set. Then, once the box feels sturdy, gently step on it to test it out. If it holds, lightly jump on it to ensure the box is safe, and not wobbly.\\nThe beauty of having a 28 by 24 by 20 in (71 by 61 by 51 cm) jump box is that it gives you 3 separate heights with which to work. You can start with 20 in (51 cm) box jumps and work your way up to the bigger heights with time and practice.\"}, {\"编号\": 5, \"标题\": \"Spray paint your jump box to decorate it.\", \"描述\": \"This is an optional step, but one that give your jump box a professional look. Coat the box with an even spray, using whichever color you’d like. Once you’ve painted each side of the jump box once, add a second coat to each side to give your box a polished finish.\\nWork in the garage or outside your home and wear a respirator if you have one. If you’re working in your garage, make sure you open the windows and garage doors to properly ventilate the area.\"}]}, {\"编号\": 3, \"标题\": \"Using Your Jump Box\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on your form before doing full exercises.\", \"描述\": \"Set the jump box at 20 inches (51 cm) high to practice your form. Stand in front of your jump box and set your feet shoulder-width apart. Squat down and swing your arms backwards. Then, swing your arms forward and jump off the ground. Try to land on the box as softly as possible.\\nWhen you land on the box, you want your feet flat and your knees slightly bent.\"}, {\"编号\": 2, \"标题\": \"Keep the jump box 20 inches (51 cm) high to start practicing.\", \"描述\": \"To get a feel for your new jump box, position it so that the box is 20 inches (51 cm) high. This way, you can gauge how comfortable you are with the jump box without straining your body. Do 5 jumps, taking a short break in between each jump, to start.\\nWhen you feel like you can consistently make this jump, flip the box over to try a more challenging jump.\"}, {\"编号\": 3, \"标题\": \"Switch your jump box to 24 inches (61 cm) high when you’ve mastered the first height.\", \"描述\": \"Start by flipping the box so that the 24 in (61 cm) sides are facing up. Focus on each individual jump to strengthen your body. Do 5 sets of 5 reps apiece and rest for 3-5 minutes in between each set. When you get comfortable with this height, you can switch the box to 28 inches (71 cm) high.\\nStop doing box jumps once your form fails. Wait an extra few minutes, reset yourself mentally and physically, and then start doing box jumps again. Make sure to focus on your form. 5 quality box jumps are better than 15 bad box jumps.\"}, {\"编号\": 4, \"标题\": \"Do a few reps on the 28 in (71 cm) box to build power and speed.\", \"描述\": \"To get explosive power in your legs, work on high box jumps. Do 3 sets of 3 jumps each and take a 1-minute break in between each set. Take your time with each jump and focus on nailing the fundamentals as opposed to just getting through the exercise as quickly as possible.\\nTo improve your endurance and foot speed, flip the box to 20 inches (51 cm) high and do 3-4 sets of 20 reps each. Take a 1-minute break in between each set. This is also a great way to burn fat!\\nAlternatively, you can do a dumbbell press on an exercise ball. When you do it, ensure that your feet can touch the ground firmly.\\nKeep your core tight and posture tall.\\nStart with a weight you are comfortable with for a few reps before increasing to a more challenging weight.\"}], \"注意事项\": [\"Do not overexert yourself by trying to do high box jumps quickly. Only do box jumps in quick succession if you’re working on the 20 in (51 cm) side.\\n\", \"If you feel pain in your knees or other parts of your legs, stop doing box jump immediately. Take a few days to recover before getting back to the exercise.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,148 |
How to Build Porch Steps
|
1. The Basics
Familiarize yourself with the components of a set of steps.
The rise is the height of porch, or the steps, that you will need.
A run is the total length of the steps from the edge of the porch to where the steps end.
Stringers are usually 2 x 12-inch (5.1 x 30.5 cm) treated wood boards to which the tread and riser are attached. You can buy pre-cut stringers at most lumber or home improvement stores.
The treads are 2 x 6-inch (5.1 x 15.2 cm) treated wood boards that lay parallel to each other to form a single step that is approximately 10.5 inches (26.7 cm) wide.
You will attach a riser, a 1 x 8-inch (2.5 X 20.3 cm) board, resembling a toe board, to the back or upright section of the step. Most steps are 6 to 8 inches (15.2 to 20.3 cm) in height.
2. Building the Porch Steps
2-1. Calculate the run of the steps (how long they will be).
Also, check local codes for specifications regarding handrail requirements and permitting.
2-2. Measure from the bottom of the level to the ground using a 4-foot (1.2 m) level set on the top of the porch.
Take the total height and divide it by the height of the riser. This tells you the number of steps you will need.
Remember that the riser height averages between 6 and 8 inches (15.2 to 20.3 cm) high. As an example, a height of 35 inches (88.9 cm) divided by a 7-inch (17.8 cm) riser will result in 5 equal steps.
Don't forget to consider the blocking or apron at the bottom of the stairs to support the stairs.
2-3. Multiply 5 steps by 10.5 inches (26.7 cm).
That will give you the run (or length) of steps from the face of the porch to the end of the steps. In this case, the run is 52.5 inches (1.33 m).
2-4. Lay out the steps to be cut from the stringer using a carpenter's square.
Have the square set up by clamping a straight edge at the 7-inch (17.8 cm) mark on the short outside section of the square.
The long outside section of the square, at that point, will be at the 10.5-inch (26.7 cm) mark.
2-5. Place the square along the edge of the stringer and mark out the 5 steps beginning at the end.
2-6. Use a circular saw to cut out the steps and square up the ends of the stringer to the steps.
Double check all of your measurements carefully and make sure they are clearly visible, and then use the saw. Note that you will not cut all the way through with the circular saw. Finish the cut with a hand saw or jigsaw.
2-7. Take the first stringer you cut out and use it as a pattern.
Now, mark out the other stringers you need. The spacing of the stringers should not be more than 16-inches (40.6 cm) apart for strength. You would need 4 stringers on a 4-foot-wide (1.2 m) stair.
2-8. Attach the stringers to the porch using metal stringer hangers and 1.5-inch (3.8 cm) deck screws.
Check to make sure that they are plumb and level to each other as you go.
The bottoms of the stringers need to be sitting on a concrete pad or brick base and not on bare ground.
2-9. Connect the riser board (cut to the length and width needed) using 2.5-inch (6.4 cm) deck screws.
2-10. Install the 2 x 6-inch (5.1 X 15.2 cm) treads (again cut to length) parallel to each other with 1/8 inch (3 mm) spacing between the boards.
2-11. Attach the treads to the stringers using 2.5-inch (6.4 cm) deck screws.
2-12. Finish it with waterproof deck stain or exterior porch paint.
Tips
Always use treated lumber for your stringers and treads and cedar for the riser.
You may need to add extra height to each riser if the ground around the porch slopes away. To get the amount you need, use a level and a long straight edge. Place one end on the porch floor and measure out from the edge to the end of the run. Now, measure down to the ground. Divide this number by the number of steps. Use that number for the height of the riser.
You may find it necessary to drill pilot holes to keep from spitting the wood when screwing them down.
Warnings
Always use a dust mask and safety glasses when cutting treated wood.[7]
X
Research source
|
{
"create_time": "20230517 10:59:07",
"回答明细": "{\"回答\": \"1. The Basics\\nFamiliarize yourself with the components of a set of steps.\\nThe rise is the height of porch, or the steps, that you will need.\\nA run is the total length of the steps from the edge of the porch to where the steps end.\\nStringers are usually 2 x 12-inch (5.1 x 30.5 cm) treated wood boards to which the tread and riser are attached. You can buy pre-cut stringers at most lumber or home improvement stores.\\nThe treads are 2 x 6-inch (5.1 x 15.2 cm) treated wood boards that lay parallel to each other to form a single step that is approximately 10.5 inches (26.7 cm) wide.\\nYou will attach a riser, a 1 x 8-inch (2.5 X 20.3 cm) board, resembling a toe board, to the back or upright section of the step. Most steps are 6 to 8 inches (15.2 to 20.3 cm) in height.\\n2. Building the Porch Steps\\n2-1. Calculate the run of the steps (how long they will be).\\nAlso, check local codes for specifications regarding handrail requirements and permitting.\\n2-2. Measure from the bottom of the level to the ground using a 4-foot (1.2 m) level set on the top of the porch.\\nTake the total height and divide it by the height of the riser. This tells you the number of steps you will need.\\nRemember that the riser height averages between 6 and 8 inches (15.2 to 20.3 cm) high. As an example, a height of 35 inches (88.9 cm) divided by a 7-inch (17.8 cm) riser will result in 5 equal steps.\\nDon't forget to consider the blocking or apron at the bottom of the stairs to support the stairs.\\n2-3. Multiply 5 steps by 10.5 inches (26.7 cm).\\nThat will give you the run (or length) of steps from the face of the porch to the end of the steps. In this case, the run is 52.5 inches (1.33 m).\\n2-4. Lay out the steps to be cut from the stringer using a carpenter's square.\\nHave the square set up by clamping a straight edge at the 7-inch (17.8 cm) mark on the short outside section of the square.\\nThe long outside section of the square, at that point, will be at the 10.5-inch (26.7 cm) mark.\\n2-5. Place the square along the edge of the stringer and mark out the 5 steps beginning at the end.\\n\\n2-6. Use a circular saw to cut out the steps and square up the ends of the stringer to the steps.\\nDouble check all of your measurements carefully and make sure they are clearly visible, and then use the saw. Note that you will not cut all the way through with the circular saw. Finish the cut with a hand saw or jigsaw.\\n2-7. Take the first stringer you cut out and use it as a pattern.\\nNow, mark out the other stringers you need. The spacing of the stringers should not be more than 16-inches (40.6 cm) apart for strength. You would need 4 stringers on a 4-foot-wide (1.2 m) stair.\\n2-8. Attach the stringers to the porch using metal stringer hangers and 1.5-inch (3.8 cm) deck screws.\\nCheck to make sure that they are plumb and level to each other as you go.\\nThe bottoms of the stringers need to be sitting on a concrete pad or brick base and not on bare ground.\\n2-9. Connect the riser board (cut to the length and width needed) using 2.5-inch (6.4 cm) deck screws.\\n\\n2-10. Install the 2 x 6-inch (5.1 X 15.2 cm) treads (again cut to length) parallel to each other with 1/8 inch (3 mm) spacing between the boards.\\n\\n2-11. Attach the treads to the stringers using 2.5-inch (6.4 cm) deck screws.\\n\\n2-12. Finish it with waterproof deck stain or exterior porch paint.\\n\\nTips\\nAlways use treated lumber for your stringers and treads and cedar for the riser.\\nYou may need to add extra height to each riser if the ground around the porch slopes away. To get the amount you need, use a level and a long straight edge. Place one end on the porch floor and measure out from the edge to the end of the run. Now, measure down to the ground. Divide this number by the number of steps. Use that number for the height of the riser.\\nYou may find it necessary to drill pilot holes to keep from spitting the wood when screwing them down.\\nWarnings\\nAlways use a dust mask and safety glasses when cutting treated wood.[7]\\nX\\nResearch source\\n\", \"简要回答\": \"Once carpenters were judged by how skilled they were by the projects they had worked on, the tools in their tool boxes and by their ability to build steps. Despite the skill level, building porch steps is still within the capabilities of the average do-it-yourselfer.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"The Basics\", \"步骤\": [{\"编号\": 1, \"标题\": \"Familiarize yourself with the components of a set of steps.\", \"描述\": \"The rise is the height of porch, or the steps, that you will need.\\nA run is the total length of the steps from the edge of the porch to where the steps end.\\nStringers are usually 2 x 12-inch (5.1 x 30.5 cm) treated wood boards to which the tread and riser are attached. You can buy pre-cut stringers at most lumber or home improvement stores.\\nThe treads are 2 x 6-inch (5.1 x 15.2 cm) treated wood boards that lay parallel to each other to form a single step that is approximately 10.5 inches (26.7 cm) wide.\\nYou will attach a riser, a 1 x 8-inch (2.5 X 20.3 cm) board, resembling a toe board, to the back or upright section of the step. Most steps are 6 to 8 inches (15.2 to 20.3 cm) in height.\"}]}, {\"编号\": 2, \"标题\": \"Building the Porch Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Calculate the run of the steps (how long they will be).\", \"描述\": \"Also, check local codes for specifications regarding handrail requirements and permitting.\"}, {\"编号\": 2, \"标题\": \"Measure from the bottom of the level to the ground using a 4-foot (1.2 m) level set on the top of the porch.\", \"描述\": \"Take the total height and divide it by the height of the riser. This tells you the number of steps you will need.\\nRemember that the riser height averages between 6 and 8 inches (15.2 to 20.3 cm) high. As an example, a height of 35 inches (88.9 cm) divided by a 7-inch (17.8 cm) riser will result in 5 equal steps.\\nDon't forget to consider the blocking or apron at the bottom of the stairs to support the stairs.\"}, {\"编号\": 3, \"标题\": \"Multiply 5 steps by 10.5 inches (26.7 cm).\", \"描述\": \"That will give you the run (or length) of steps from the face of the porch to the end of the steps. In this case, the run is 52.5 inches (1.33 m).\"}, {\"编号\": 4, \"标题\": \"Lay out the steps to be cut from the stringer using a carpenter's square.\", \"描述\": \"Have the square set up by clamping a straight edge at the 7-inch (17.8 cm) mark on the short outside section of the square.\\nThe long outside section of the square, at that point, will be at the 10.5-inch (26.7 cm) mark.\"}, {\"编号\": 5, \"标题\": \"Place the square along the edge of the stringer and mark out the 5 steps beginning at the end.\", \"描述\": \"\"}, {\"编号\": 6, \"标题\": \"Use a circular saw to cut out the steps and square up the ends of the stringer to the steps.\", \"描述\": \"Double check all of your measurements carefully and make sure they are clearly visible, and then use the saw. Note that you will not cut all the way through with the circular saw. Finish the cut with a hand saw or jigsaw.\"}, {\"编号\": 7, \"标题\": \"Take the first stringer you cut out and use it as a pattern.\", \"描述\": \"Now, mark out the other stringers you need. The spacing of the stringers should not be more than 16-inches (40.6 cm) apart for strength. You would need 4 stringers on a 4-foot-wide (1.2 m) stair.\"}, {\"编号\": 8, \"标题\": \"Attach the stringers to the porch using metal stringer hangers and 1.5-inch (3.8 cm) deck screws.\", \"描述\": \"Check to make sure that they are plumb and level to each other as you go.\\nThe bottoms of the stringers need to be sitting on a concrete pad or brick base and not on bare ground.\"}, {\"编号\": 9, \"标题\": \"Connect the riser board (cut to the length and width needed) using 2.5-inch (6.4 cm) deck screws.\", \"描述\": \"\"}, {\"编号\": 10, \"标题\": \"Install the 2 x 6-inch (5.1 X 15.2 cm) treads (again cut to length) parallel to each other with 1/8 inch (3 mm) spacing between the boards.\", \"描述\": \"\"}, {\"编号\": 11, \"标题\": \"Attach the treads to the stringers using 2.5-inch (6.4 cm) deck screws.\", \"描述\": \"\"}, {\"编号\": 12, \"标题\": \"Finish it with waterproof deck stain or exterior porch paint.\", \"描述\": \"\"}], \"小提示\": [\"Always use treated lumber for your stringers and treads and cedar for the riser.\\n\", \"You may need to add extra height to each riser if the ground around the porch slopes away. To get the amount you need, use a level and a long straight edge. Place one end on the porch floor and measure out from the edge to the end of the run. Now, measure down to the ground. Divide this number by the number of steps. Use that number for the height of the riser.\\n\", \"You may find it necessary to drill pilot holes to keep from spitting the wood when screwing them down.\\n\"], \"注意事项\": [\"Always use a dust mask and safety glasses when cutting treated wood.[7]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,149 |
How to Build Punching Power
|
1. Improving Your Strength
1-1. Practice punching drills.
As you would expect, one of the best ways to build a power punch is to practice punching as much as you can. In your punching drills, you'll practice throwing your punches slow and deliberately. Practicing your punches will help you hone your technique and build strength.
Position yourself with your feet shoulder-width apart.
Make your fists with the thumbs on top of your index fingers.
Whatever type of punch you're throwing, practice it on a punching bag or similar aid.
Practice punching drills half an hour a day, every other day.
Make sure to punch slow. Remember, this is not about quickness, but about power and delivery.
Practice a variety of types of punches.
1-2. Find a good cardio/endurance workout.
Incorporating a complete cardio/endurance workout into your training regimen will help you in many ways. If you’re generally fit, you’ll be able to throw a more powerful punch than if you just worked on your upper body. You'll also be able to move around the ring faster, and you'll be less tired as you do so.
Incorporate swimming into your overall exercise program. Try to swim 2 or 3 times a week. Swimming will give you a better overall workout than almost all other single exercise activities.
Build running into your overall exercise program. Running will improve your cardio condition, increase your endurance, and make you more fit overall.
Use a mixed cardio/endurance program. If you don't want to commit to either running or swimming as your single workout, do both, or use other endurance workouts that may be appropriate.
1-3. Commit to balanced weight training.
Try doing some mixed/balanced weight training using light and heavy weights. Weight training is perhaps the best way to train to deliver a powerful punch. While there are a wide variety of exercises you can do in a weight training routine, consider the following:
Light dumbbells (2-5 lbs). Do three sets of curls. Your first set can be 12, your second 10, and your third 8. Adjust sets, reps, and weight as you progress.
A timed training routine. Boxing rounds last for about 3 minutes (5 minutes for the UFC) so workout for 3-5 minutes then take a 1-minute break. Try 3 repetitions.
While lightweight training works well, you may also want to consider heavier weights to build more power. A few good weight training sets for building punching power include: hack squats, dumbbell snatches, deadlifts, box jumps, quarter squats, and squat jumps. Consider 3 sets to starts.
1-4. Train with a medicine ball.
While lifting weights helps with the mass for the punching power, it's nearly useless if you want to achieve proper hand speed and coordination. Instead, train with a medicine ball. Training with a medicine ball will work out many of the muscles you'll need to improve your speed, agility, and coordination. Consider the following workout:
Hold your medicine ball at shoulder height, standing in front of a wall.
Then, lower your knees in a squatting position and explosively throw the ball into the air.
Catch the ball (with your hands) and throw it explosively at the wall.
Quickly pick up the ball, lift it over your head and then slam it to the ground. Work your way to 5 series of 30 repetitions, then pick a heavier ball. This workout is great because it engages all of your core muscles.
1-5. Jump rope.
Using a jumping rope may look like child's play, but it’s not. Using a jumping rope three times a week for fifteen minutes will boost your cardio, increase agility and reaction time, and improve coordination and muscular control.
2. Working on Your Punching Technique
2-1. Make a good fist.
Perhaps the most important element of developing punching power is making a fist. If you don't make a correct fist, you could hurt yourself or land a weak punch.
Have your index finger tucked over your thumb.
Do not put your index finger too far in.
Align your wrist bone with your fist.
Align the back of your hand with your forearm.
Never put your thumb inside of your other fingers.
2-2. Position yourself for a powerful punch.
Positioning yourself correctly is vital for actually landing a punch. If you don't position yourself correctly, you may throw a weak punch or open yourself up to a counter punch.
Your feet should be on the ground and spread about shoulder width.
Your knees should be bent slightly.
Your hands and upper body should be relaxed.
2-3. Breathe correctly.
Breathing correctly will help put your mind and body in the right position to throw a power punch. As a result, put some thought into your breathing and make it an important part of your training.
Inhale through your nose and exhale through your nose.
Try to develop a regular breathing pattern by counting as you inhale and exhale. Depending on your fitness level you can pick a count and stick to it. Beginners can try breathing on a 5-second count. Shorten this count as you progress.
Inhale before your punch. Your inhale should be slow and measured and part of your regular pattern.
Don’t make yourself inhale obviously to your opponent. Make sure your breathing is regular at all times.
Make sure you exhale as you punch. Your exhale should be slow and measured and part of your regular pattern.
2-4. Aim well.
In order to throw a truly powerful punch that has the effect you want it to have, you need to aim well. However, as there are a number of types of punches you can throw, you’ll have to aim accordingly based on the punch.
When punching, make sure to close your fist all the way at the last possible second. This helps to cause maximum damage.
Always punch through the target, as if there was something behind them you were aiming for.
Punches should always be done with proper wrist alignment and only the index and middle finger knuckles should make contact with the target.
Popular punches include a jab, a right cross, and a very powerful left hook.
2-5. Throw your punch.
As you would expect, the way you throw a punch is very important in making sure it has the intended power you need to defeat your opponent. Throwing your punch, then, is a systematic process that should be planned out and executed properly. There are a few things you need to do to make sure you throw a powerful punch:
When you throw your punch, you should turn your hips slightly toward your target.
Make sure to rotate your body/torso as you throw your punch.
Your punch should come from your shoulders, which should stay relaxed and should be raised slightly.
Your hands should tighten up into a solid fist immediately before throwing your punch.
2-6. Move your body, not just your arms and fists.
In order to punch with power, you’ll have to be able to move your body with your arms. This is because if you move your body and your arms, you’ll be able to fully put the force and weight of your body into your punch.
If your arms are advancing a foot in the distance to make a punch, make sure your body does as well.
Avoid just moving your arms forward. If you do this, you’ll lack a lot of force that would otherwise make your punch more powerful.
Be careful of getting too close when advancing with your body. Timing is extremely important, so watch for the perfect opportunity to advance with your arms and your body.
2-7. Take advantage of your legs.
Make sure to take advantage of your legs. As the biggest muscles in your body, your legs give you a lot of power. If you don’t use the power of your legs, your punches will necessarily be weaker.
Depending on the type of punch you’ll be using, use your legs and lower body to move forward and give extra power to your punch.
Your legs will help you position yourself and build momentum when punching. They are the primary way you will rally your body weight to put power into your punch.
Never run toward your opponent. If you do, you may lose coordination and/or open yourself up to a counterpunch.
2-8. Avoid overextending yourself.
In order to land a powerful punch, you’ll need to make sure that you don’t overextend yourself. This is because your strongest punches are those you make in your range. Overextending yourself will lessen the power in your punch.
Try to make punches in which you have a full range of motion.
Stay back or advance until you are confident that you’re not overextending your arms.
If you overextend yourself, you won’t be able to take advantage of the weight of your body. This will result in a weaker punch.
Proper extension of your arms depends on your body type and arm length. A good rule of thumb is to avoid extending your arms straight out. Instead, they should always have some sort of bend in them.
3. Practicing Self Control
3-1. Stay focused.
Staying focused is extremely important in delivering powerful punches. Mental focus and self-control allows you to execute your techniques appropriately and take advantage of everything you’ve built on and learned in training.
Do not let emotions ever rule you. Always stay cool and level-headed. If you abandon your training and follow your emotions, you’ll slip up and wind up throwing weak and inaccurate punches.
Always keep your eye on your goal. Whether your goal of throwing power punches is to win a single match or go all the way to finals, you need to keep that goal in the back of your mind at all times.
Always remember your positioning and your measured breathing. Once you abandon your positioning and breathing, your punches will get sloppy and weak.
3-2. Avoid “telegraphing.”
Telegraphing is when you pull your hands back slightly before you throw your punch. This is a “tell” that lets your opponent know that you are getting ready to throw a punch.
Telegraphing can enable your opponent to dodge your punch.
Telegraphing may enable your opponent to counter punch in a more effective manner.
To avoid telegraphing, video tape yourself when you practice. This way, you’ll be able to review the recording and see if you telegraph or give any other tells of your actions or strategy.
3-3. Know that speed is not power.
Some people falsely equate punching speed with punching power. This is not the case. In order to punch with power, you’ll have to be able to distinguish between speed and power.
Fast punches will not pack power unless they have power and force behind them.
Punching fast, in succession, may undermine your ability to be able to deal out powerful punches.
Punching fast may make you vulnerable to a counter-punch that will hurt you and prevent you from dealing the power punches you want to throw.
Tips
Don't tighten your first through the process of throwing a punch. Hold it comfortably loose. When punching, tighten or clinch and twist your fist a bit right before it reaches the point of impact. Start with slow punches to get used to the movement of your fist. Train that way until it becomes a reflex.
Overtraining is as bad as not enough. Give your muscles the time to repair themselves by training an average of three times a week.
As you throw your punch, you should tuck your chin down just a little bit. Tucking your chin down a little will make it so it is covered somewhat by your shoulder. This will, in the event of your opponent taking a counter punch, protect you.
Warnings
Punching someone hurts. A blow to the head can be fatal. Violence should always be your last resort or in self-defense.
Ask your doctor before taking up any training plan, diet or physical activity.
|
{
"create_time": "20230517 10:59:08",
"回答明细": "{\"回答\": \"1. Improving Your Strength\\n1-1. Practice punching drills.\\nAs you would expect, one of the best ways to build a power punch is to practice punching as much as you can. In your punching drills, you'll practice throwing your punches slow and deliberately. Practicing your punches will help you hone your technique and build strength.\\nPosition yourself with your feet shoulder-width apart.\\nMake your fists with the thumbs on top of your index fingers.\\nWhatever type of punch you're throwing, practice it on a punching bag or similar aid.\\nPractice punching drills half an hour a day, every other day.\\nMake sure to punch slow. Remember, this is not about quickness, but about power and delivery.\\nPractice a variety of types of punches.\\n1-2. Find a good cardio/endurance workout.\\nIncorporating a complete cardio/endurance workout into your training regimen will help you in many ways. If you’re generally fit, you’ll be able to throw a more powerful punch than if you just worked on your upper body. You'll also be able to move around the ring faster, and you'll be less tired as you do so.\\nIncorporate swimming into your overall exercise program. Try to swim 2 or 3 times a week. Swimming will give you a better overall workout than almost all other single exercise activities.\\nBuild running into your overall exercise program. Running will improve your cardio condition, increase your endurance, and make you more fit overall.\\nUse a mixed cardio/endurance program. If you don't want to commit to either running or swimming as your single workout, do both, or use other endurance workouts that may be appropriate.\\n1-3. Commit to balanced weight training.\\nTry doing some mixed/balanced weight training using light and heavy weights. Weight training is perhaps the best way to train to deliver a powerful punch. While there are a wide variety of exercises you can do in a weight training routine, consider the following:\\nLight dumbbells (2-5 lbs). Do three sets of curls. Your first set can be 12, your second 10, and your third 8. Adjust sets, reps, and weight as you progress.\\nA timed training routine. Boxing rounds last for about 3 minutes (5 minutes for the UFC) so workout for 3-5 minutes then take a 1-minute break. Try 3 repetitions.\\nWhile lightweight training works well, you may also want to consider heavier weights to build more power. A few good weight training sets for building punching power include: hack squats, dumbbell snatches, deadlifts, box jumps, quarter squats, and squat jumps. Consider 3 sets to starts.\\n1-4. Train with a medicine ball.\\nWhile lifting weights helps with the mass for the punching power, it's nearly useless if you want to achieve proper hand speed and coordination. Instead, train with a medicine ball. Training with a medicine ball will work out many of the muscles you'll need to improve your speed, agility, and coordination. Consider the following workout:\\nHold your medicine ball at shoulder height, standing in front of a wall.\\nThen, lower your knees in a squatting position and explosively throw the ball into the air.\\nCatch the ball (with your hands) and throw it explosively at the wall.\\nQuickly pick up the ball, lift it over your head and then slam it to the ground. Work your way to 5 series of 30 repetitions, then pick a heavier ball. This workout is great because it engages all of your core muscles.\\n1-5. Jump rope.\\nUsing a jumping rope may look like child's play, but it’s not. Using a jumping rope three times a week for fifteen minutes will boost your cardio, increase agility and reaction time, and improve coordination and muscular control.\\n2. Working on Your Punching Technique\\n2-1. Make a good fist.\\nPerhaps the most important element of developing punching power is making a fist. If you don't make a correct fist, you could hurt yourself or land a weak punch.\\nHave your index finger tucked over your thumb.\\nDo not put your index finger too far in.\\nAlign your wrist bone with your fist.\\nAlign the back of your hand with your forearm.\\nNever put your thumb inside of your other fingers.\\n2-2. Position yourself for a powerful punch.\\nPositioning yourself correctly is vital for actually landing a punch. If you don't position yourself correctly, you may throw a weak punch or open yourself up to a counter punch.\\nYour feet should be on the ground and spread about shoulder width.\\nYour knees should be bent slightly.\\nYour hands and upper body should be relaxed.\\n2-3. Breathe correctly.\\nBreathing correctly will help put your mind and body in the right position to throw a power punch. As a result, put some thought into your breathing and make it an important part of your training.\\nInhale through your nose and exhale through your nose.\\nTry to develop a regular breathing pattern by counting as you inhale and exhale. Depending on your fitness level you can pick a count and stick to it. Beginners can try breathing on a 5-second count. Shorten this count as you progress.\\nInhale before your punch. Your inhale should be slow and measured and part of your regular pattern.\\nDon’t make yourself inhale obviously to your opponent. Make sure your breathing is regular at all times.\\nMake sure you exhale as you punch. Your exhale should be slow and measured and part of your regular pattern.\\n2-4. Aim well.\\nIn order to throw a truly powerful punch that has the effect you want it to have, you need to aim well. However, as there are a number of types of punches you can throw, you’ll have to aim accordingly based on the punch.\\nWhen punching, make sure to close your fist all the way at the last possible second. This helps to cause maximum damage.\\nAlways punch through the target, as if there was something behind them you were aiming for.\\nPunches should always be done with proper wrist alignment and only the index and middle finger knuckles should make contact with the target.\\nPopular punches include a jab, a right cross, and a very powerful left hook.\\n2-5. Throw your punch.\\nAs you would expect, the way you throw a punch is very important in making sure it has the intended power you need to defeat your opponent. Throwing your punch, then, is a systematic process that should be planned out and executed properly. There are a few things you need to do to make sure you throw a powerful punch:\\nWhen you throw your punch, you should turn your hips slightly toward your target.\\nMake sure to rotate your body/torso as you throw your punch.\\nYour punch should come from your shoulders, which should stay relaxed and should be raised slightly.\\nYour hands should tighten up into a solid fist immediately before throwing your punch.\\n2-6. Move your body, not just your arms and fists.\\nIn order to punch with power, you’ll have to be able to move your body with your arms. This is because if you move your body and your arms, you’ll be able to fully put the force and weight of your body into your punch.\\nIf your arms are advancing a foot in the distance to make a punch, make sure your body does as well.\\nAvoid just moving your arms forward. If you do this, you’ll lack a lot of force that would otherwise make your punch more powerful.\\nBe careful of getting too close when advancing with your body. Timing is extremely important, so watch for the perfect opportunity to advance with your arms and your body.\\n2-7. Take advantage of your legs.\\nMake sure to take advantage of your legs. As the biggest muscles in your body, your legs give you a lot of power. If you don’t use the power of your legs, your punches will necessarily be weaker.\\nDepending on the type of punch you’ll be using, use your legs and lower body to move forward and give extra power to your punch.\\nYour legs will help you position yourself and build momentum when punching. They are the primary way you will rally your body weight to put power into your punch.\\nNever run toward your opponent. If you do, you may lose coordination and/or open yourself up to a counterpunch.\\n2-8. Avoid overextending yourself.\\nIn order to land a powerful punch, you’ll need to make sure that you don’t overextend yourself. This is because your strongest punches are those you make in your range. Overextending yourself will lessen the power in your punch.\\nTry to make punches in which you have a full range of motion.\\nStay back or advance until you are confident that you’re not overextending your arms.\\nIf you overextend yourself, you won’t be able to take advantage of the weight of your body. This will result in a weaker punch.\\nProper extension of your arms depends on your body type and arm length. A good rule of thumb is to avoid extending your arms straight out. Instead, they should always have some sort of bend in them.\\n3. Practicing Self Control\\n3-1. Stay focused.\\nStaying focused is extremely important in delivering powerful punches. Mental focus and self-control allows you to execute your techniques appropriately and take advantage of everything you’ve built on and learned in training.\\nDo not let emotions ever rule you. Always stay cool and level-headed. If you abandon your training and follow your emotions, you’ll slip up and wind up throwing weak and inaccurate punches.\\nAlways keep your eye on your goal. Whether your goal of throwing power punches is to win a single match or go all the way to finals, you need to keep that goal in the back of your mind at all times.\\nAlways remember your positioning and your measured breathing. Once you abandon your positioning and breathing, your punches will get sloppy and weak.\\n3-2. Avoid “telegraphing.”\\nTelegraphing is when you pull your hands back slightly before you throw your punch. This is a “tell” that lets your opponent know that you are getting ready to throw a punch.\\nTelegraphing can enable your opponent to dodge your punch.\\nTelegraphing may enable your opponent to counter punch in a more effective manner.\\nTo avoid telegraphing, video tape yourself when you practice. This way, you’ll be able to review the recording and see if you telegraph or give any other tells of your actions or strategy.\\n3-3. Know that speed is not power.\\nSome people falsely equate punching speed with punching power. This is not the case. In order to punch with power, you’ll have to be able to distinguish between speed and power.\\nFast punches will not pack power unless they have power and force behind them.\\nPunching fast, in succession, may undermine your ability to be able to deal out powerful punches.\\nPunching fast may make you vulnerable to a counter-punch that will hurt you and prevent you from dealing the power punches you want to throw.\\nTips\\nDon't tighten your first through the process of throwing a punch. Hold it comfortably loose. When punching, tighten or clinch and twist your fist a bit right before it reaches the point of impact. Start with slow punches to get used to the movement of your fist. Train that way until it becomes a reflex.\\nOvertraining is as bad as not enough. Give your muscles the time to repair themselves by training an average of three times a week.\\nAs you throw your punch, you should tuck your chin down just a little bit. Tucking your chin down a little will make it so it is covered somewhat by your shoulder. This will, in the event of your opponent taking a counter punch, protect you.\\nWarnings\\nPunching someone hurts. A blow to the head can be fatal. Violence should always be your last resort or in self-defense.\\nAsk your doctor before taking up any training plan, diet or physical activity.\\n\", \"简要回答\": \"Punching power is critical as it determines your ability to inflict damage on an opponent with your fists. You need this punching power to defend yourself, to win a boxing competition, or for the personal enjoyment of knowing that you can pack a punch. While a lot of great punchers are born with great raw punching power, you can also gain punching power if you perfect your technique, use your body, improve your strength, and keep your focus.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Improving Your Strength\", \"步骤\": [{\"编号\": 1, \"标题\": \"Practice punching drills.\", \"描述\": \"As you would expect, one of the best ways to build a power punch is to practice punching as much as you can. In your punching drills, you'll practice throwing your punches slow and deliberately. Practicing your punches will help you hone your technique and build strength.\\nPosition yourself with your feet shoulder-width apart.\\nMake your fists with the thumbs on top of your index fingers.\\nWhatever type of punch you're throwing, practice it on a punching bag or similar aid.\\nPractice punching drills half an hour a day, every other day.\\nMake sure to punch slow. Remember, this is not about quickness, but about power and delivery.\\nPractice a variety of types of punches.\"}, {\"编号\": 2, \"标题\": \"Find a good cardio/endurance workout.\", \"描述\": \"Incorporating a complete cardio/endurance workout into your training regimen will help you in many ways. If you’re generally fit, you’ll be able to throw a more powerful punch than if you just worked on your upper body. You'll also be able to move around the ring faster, and you'll be less tired as you do so.\\nIncorporate swimming into your overall exercise program. Try to swim 2 or 3 times a week. Swimming will give you a better overall workout than almost all other single exercise activities.\\nBuild running into your overall exercise program. Running will improve your cardio condition, increase your endurance, and make you more fit overall.\\nUse a mixed cardio/endurance program. If you don't want to commit to either running or swimming as your single workout, do both, or use other endurance workouts that may be appropriate.\"}, {\"编号\": 3, \"标题\": \"Commit to balanced weight training.\", \"描述\": \"Try doing some mixed/balanced weight training using light and heavy weights. Weight training is perhaps the best way to train to deliver a powerful punch. While there are a wide variety of exercises you can do in a weight training routine, consider the following:\\nLight dumbbells (2-5 lbs). Do three sets of curls. Your first set can be 12, your second 10, and your third 8. Adjust sets, reps, and weight as you progress.\\nA timed training routine. Boxing rounds last for about 3 minutes (5 minutes for the UFC) so workout for 3-5 minutes then take a 1-minute break. Try 3 repetitions.\\nWhile lightweight training works well, you may also want to consider heavier weights to build more power. A few good weight training sets for building punching power include: hack squats, dumbbell snatches, deadlifts, box jumps, quarter squats, and squat jumps. Consider 3 sets to starts.\"}, {\"编号\": 4, \"标题\": \"Train with a medicine ball.\", \"描述\": \"While lifting weights helps with the mass for the punching power, it's nearly useless if you want to achieve proper hand speed and coordination. Instead, train with a medicine ball. Training with a medicine ball will work out many of the muscles you'll need to improve your speed, agility, and coordination. Consider the following workout:\\nHold your medicine ball at shoulder height, standing in front of a wall.\\nThen, lower your knees in a squatting position and explosively throw the ball into the air.\\nCatch the ball (with your hands) and throw it explosively at the wall.\\nQuickly pick up the ball, lift it over your head and then slam it to the ground. Work your way to 5 series of 30 repetitions, then pick a heavier ball. This workout is great because it engages all of your core muscles.\"}, {\"编号\": 5, \"标题\": \"Jump rope.\", \"描述\": \"Using a jumping rope may look like child's play, but it’s not. Using a jumping rope three times a week for fifteen minutes will boost your cardio, increase agility and reaction time, and improve coordination and muscular control.\"}]}, {\"编号\": 2, \"标题\": \"Working on Your Punching Technique\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make a good fist.\", \"描述\": \"Perhaps the most important element of developing punching power is making a fist. If you don't make a correct fist, you could hurt yourself or land a weak punch.\\nHave your index finger tucked over your thumb.\\nDo not put your index finger too far in.\\nAlign your wrist bone with your fist.\\nAlign the back of your hand with your forearm.\\nNever put your thumb inside of your other fingers.\"}, {\"编号\": 2, \"标题\": \"Position yourself for a powerful punch.\", \"描述\": \"Positioning yourself correctly is vital for actually landing a punch. If you don't position yourself correctly, you may throw a weak punch or open yourself up to a counter punch.\\nYour feet should be on the ground and spread about shoulder width.\\nYour knees should be bent slightly.\\nYour hands and upper body should be relaxed.\"}, {\"编号\": 3, \"标题\": \"Breathe correctly.\", \"描述\": \"Breathing correctly will help put your mind and body in the right position to throw a power punch. As a result, put some thought into your breathing and make it an important part of your training.\\nInhale through your nose and exhale through your nose.\\nTry to develop a regular breathing pattern by counting as you inhale and exhale. Depending on your fitness level you can pick a count and stick to it. Beginners can try breathing on a 5-second count. Shorten this count as you progress.\\nInhale before your punch. Your inhale should be slow and measured and part of your regular pattern.\\nDon’t make yourself inhale obviously to your opponent. Make sure your breathing is regular at all times.\\nMake sure you exhale as you punch. Your exhale should be slow and measured and part of your regular pattern.\"}, {\"编号\": 4, \"标题\": \"Aim well.\", \"描述\": \"In order to throw a truly powerful punch that has the effect you want it to have, you need to aim well. However, as there are a number of types of punches you can throw, you’ll have to aim accordingly based on the punch.\\nWhen punching, make sure to close your fist all the way at the last possible second. This helps to cause maximum damage.\\nAlways punch through the target, as if there was something behind them you were aiming for.\\nPunches should always be done with proper wrist alignment and only the index and middle finger knuckles should make contact with the target.\\nPopular punches include a jab, a right cross, and a very powerful left hook.\"}, {\"编号\": 5, \"标题\": \"Throw your punch.\", \"描述\": \"As you would expect, the way you throw a punch is very important in making sure it has the intended power you need to defeat your opponent. Throwing your punch, then, is a systematic process that should be planned out and executed properly. There are a few things you need to do to make sure you throw a powerful punch:\\nWhen you throw your punch, you should turn your hips slightly toward your target.\\nMake sure to rotate your body/torso as you throw your punch.\\nYour punch should come from your shoulders, which should stay relaxed and should be raised slightly.\\nYour hands should tighten up into a solid fist immediately before throwing your punch.\"}, {\"编号\": 6, \"标题\": \"Move your body, not just your arms and fists.\", \"描述\": \"In order to punch with power, you’ll have to be able to move your body with your arms. This is because if you move your body and your arms, you’ll be able to fully put the force and weight of your body into your punch.\\nIf your arms are advancing a foot in the distance to make a punch, make sure your body does as well.\\nAvoid just moving your arms forward. If you do this, you’ll lack a lot of force that would otherwise make your punch more powerful.\\nBe careful of getting too close when advancing with your body. Timing is extremely important, so watch for the perfect opportunity to advance with your arms and your body.\"}, {\"编号\": 7, \"标题\": \"Take advantage of your legs.\", \"描述\": \"Make sure to take advantage of your legs. As the biggest muscles in your body, your legs give you a lot of power. If you don’t use the power of your legs, your punches will necessarily be weaker.\\nDepending on the type of punch you’ll be using, use your legs and lower body to move forward and give extra power to your punch.\\nYour legs will help you position yourself and build momentum when punching. They are the primary way you will rally your body weight to put power into your punch.\\nNever run toward your opponent. If you do, you may lose coordination and/or open yourself up to a counterpunch.\"}, {\"编号\": 8, \"标题\": \"Avoid overextending yourself.\", \"描述\": \"In order to land a powerful punch, you’ll need to make sure that you don’t overextend yourself. This is because your strongest punches are those you make in your range. Overextending yourself will lessen the power in your punch.\\nTry to make punches in which you have a full range of motion.\\nStay back or advance until you are confident that you’re not overextending your arms.\\nIf you overextend yourself, you won’t be able to take advantage of the weight of your body. This will result in a weaker punch.\\nProper extension of your arms depends on your body type and arm length. A good rule of thumb is to avoid extending your arms straight out. Instead, they should always have some sort of bend in them.\"}]}, {\"编号\": 3, \"标题\": \"Practicing Self Control\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay focused.\", \"描述\": \"Staying focused is extremely important in delivering powerful punches. Mental focus and self-control allows you to execute your techniques appropriately and take advantage of everything you’ve built on and learned in training.\\nDo not let emotions ever rule you. Always stay cool and level-headed. If you abandon your training and follow your emotions, you’ll slip up and wind up throwing weak and inaccurate punches.\\nAlways keep your eye on your goal. Whether your goal of throwing power punches is to win a single match or go all the way to finals, you need to keep that goal in the back of your mind at all times.\\nAlways remember your positioning and your measured breathing. Once you abandon your positioning and breathing, your punches will get sloppy and weak.\"}, {\"编号\": 2, \"标题\": \"Avoid “telegraphing.”\", \"描述\": \"Telegraphing is when you pull your hands back slightly before you throw your punch. This is a “tell” that lets your opponent know that you are getting ready to throw a punch.\\nTelegraphing can enable your opponent to dodge your punch.\\nTelegraphing may enable your opponent to counter punch in a more effective manner.\\nTo avoid telegraphing, video tape yourself when you practice. This way, you’ll be able to review the recording and see if you telegraph or give any other tells of your actions or strategy.\"}, {\"编号\": 3, \"标题\": \"Know that speed is not power.\", \"描述\": \"Some people falsely equate punching speed with punching power. This is not the case. In order to punch with power, you’ll have to be able to distinguish between speed and power.\\nFast punches will not pack power unless they have power and force behind them.\\nPunching fast, in succession, may undermine your ability to be able to deal out powerful punches.\\nPunching fast may make you vulnerable to a counter-punch that will hurt you and prevent you from dealing the power punches you want to throw.\"}], \"小提示\": [\"Don't tighten your first through the process of throwing a punch. Hold it comfortably loose. When punching, tighten or clinch and twist your fist a bit right before it reaches the point of impact. Start with slow punches to get used to the movement of your fist. Train that way until it becomes a reflex.\\n\", \"Overtraining is as bad as not enough. Give your muscles the time to repair themselves by training an average of three times a week.\\n\", \"As you throw your punch, you should tuck your chin down just a little bit. Tucking your chin down a little will make it so it is covered somewhat by your shoulder. This will, in the event of your opponent taking a counter punch, protect you.\\n\"], \"注意事项\": [\"Punching someone hurts. A blow to the head can be fatal. Violence should always be your last resort or in self-defense.\\n\", \"Ask your doctor before taking up any training plan, diet or physical activity.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,150 |
How to Build RC Cars
|
1. Making RC Cars from a Kit
1-1. Look for an RC kit online or at a hobbyist shop.
RC kits come in many different models based on the type of car you want to build. See if there is a hobby shop that sells remote-controlled cars and visit the store to see what kits they have available. If you don’t have a hobby shop near you, look for stores online that sell kits.
RC kits can start anywhere from $50 USD and reach prices up to $1,000 USD depending on the size and components. If you want a smaller and simpler build, get a cheaper RC kit. For a more complex build, look for a more expensive kit.
RC kits come in many shapes, sizes, and colors. Pick the kit that you’re the most interested in that’s within your budget.
1-2. Work in a well-lit and uncluttered space.
Pick a table or work area where you can leave the kit components out for an extended period of time since building an RC car takes a few days to complete. Make sure the room is lit completely so you can see small parts sitting on your work area.
If you’re working on a hard surface, consider laying a towel down before spreading the components out so you don’t lose any pieces or damage the surface.
RC kits contain small parts, so keep your work area where children or pets can’t reach them.
Read through the manual before opening any parts. If you see any steps that are confusing or have a lot of small pieces, make a note in the manual so you know to spend extra time on building when you get there.
1-3. Use thread-locking glue on all of your screws going into metal.
Screws that go into metal will loosen over time as you drive your RC car. Look for a medium strength thread-locking glue and apply a small dot onto the screws before securing them in place.
Thread-locking glue can be purchased from your local hardware store or at a hobby shop.
If your screws go through plastic or any other surface besides metal, you do not need to use thread-locking glue.
Avoid using electric screwdrivers since they may strip the threading on your screws.
1-4. Put together the wheel axles first.
Open the bags listed in your manual containing the wheel pieces, and organize the pieces so you don’t lose any of them. Secure the gears in the back axle using the hardware provided and a screwdriver. When the axles are assembled, attach the wheels to the ends.
The back wheels will have the motor attached to them and the front wheels will control the direction your vehicle goes.
Organize small parts in a tray or bowls. Many kits will have different bags to open depending on how far into the build you are, so make sure to label each container with what bag the components came from.
Avoid opening all the bags at once or else you may mix up or lose parts. Only open the bags required for the section you’re working on.
Avoid using electric screwdrivers since they may strip the threading on your screws.
1-5. Assemble the shocks system.
The shocks will form the main supports of your chassis and attach directly to the wheels. Fill the shocks with the shock oil provided in your kit and screw the cap on. Slide the springs onto the bottom of the shocks and secure them in place. Screw the shocks onto the axles where the directions tell you to.
1-6. Attach the servos, battery, and the electric motors to your chassis.
The servos transmit the signal for which direction you’re turning your car. Place the servos near the front of the vehicle and attach them to the front axles. Screw the electric motors onto the back axles so they’re attached to the gears. Set the battery on top of the chassis and attach all of the wires.
Batteries are typically sold separately from the RC kits. Check with your kit’s manual to figure out which type of battery you need.
1-7. Put the body of the car on top of the chassis.
Use the clips provided in your kit to attach the body on top of the chassis. Whenever you need to charge the battery or make adjustments inside, undo the clips to take the body off again.
Paint the RC car before attaching it to the chassis if you want it a different color.
2. Building an RC Car from Scratch
2-1. Cut a chassis out from Lexan plastic sheets.
Lexan is a thick plastic that makes a great base for a simple RC car. Cut out a 3 in × 7 in (7.6 cm × 17.8 cm) rectangle from a larger sheet of Lexan plastic using a utility knife. Cut out ⁄4 in × 1 ⁄4 in (1.9 cm × 3.2 cm) rectangles on each side ⁄4 in (1.9 cm) from the front of the chassis so the front wheels have room to turn.
If you want to make a larger RC car, you can try using wood and PVC pipes for your chassis.
2-2. Attach the wheels from an old toy car to the front of your chassis.
Take wheels that are 2 in (5.1 cm) in diameter off of another toy car. Cut out 6 L-shaped pieces about 1 ⁄2 in × 1 ⁄2 in (3.8 cm × 3.8 cm) in size out of your Lexan plastic. Make 2 wheel hinges by stacking 3 pieces and gluing them together. Stick a nail into the center of one of the front wheels and into the middle of your hinge. Repeat the process with the other wheel. Use bolts on the bottoms of the hinges to secure them to your chassis.
You can also use wheels from other RC kits or ones that you bought from a supply store.
2-3. Make a steering component out of plastic and a servo for the front tires.
Cut out a thin strip of Lexan plastic that’s the same length as the distance between your wheel hinges. Drill a small hole through the backs of the hinges and the strip you just cut. Attach a small bolt through each hole so the strip stays in place. This way, both of your wheels will turn in the same direction. Glue the servo right behind the steering component so it can control the direction of the wheels.
Servos for RC cars can be purchased online or in hobby shops.
2-4. Put electric drive motors onto the back tires before securing them to the chassis.
The back wheels of your RC car control the speed and whether your car drives forward or in reverse. Put 2 800-rpm electric drive motors into plastic housings, and glue them to the back of your vehicle. Slide the wheels onto the ends of the motor so they’re secure.
RC motors can be found online or in hobby shops.
Using larger motors will get you more speed, but it will also use more power and make your car heavier.
2-5. Connect a receiver, speed controller, and battery to the motors and servos.
It doesn’t matter how you organize the components on the chassis of your RC car as long as you can wire them easily. Use a 9V or 11.5V battery to power your car. Glue the parts down to secure them and make sure to connect the wires from the battery to the receiver, servo, speed controller, and motors.
Receivers, transmitters, speed controllers, and battery packs can all be purchased online or from RC hobby shops.
Always disconnect the battery before working on any electrical components.
2-6. Drive the RC car using the transmitter.
Use the remote transmitter to drive your car around your home or outside. Be careful not to flip the car over since the components are exposed on top. Test the range of the car and see how fast you can make it drive!
Warnings
Be careful while working with wires and electronic components for your RC car. Make sure to disconnect batteries before working with any electrical components.
|
{
"create_time": "20230517 10:59:08",
"回答明细": "{\"回答\": \"1. Making RC Cars from a Kit\\n1-1. Look for an RC kit online or at a hobbyist shop.\\nRC kits come in many different models based on the type of car you want to build. See if there is a hobby shop that sells remote-controlled cars and visit the store to see what kits they have available. If you don’t have a hobby shop near you, look for stores online that sell kits.\\nRC kits can start anywhere from $50 USD and reach prices up to $1,000 USD depending on the size and components. If you want a smaller and simpler build, get a cheaper RC kit. For a more complex build, look for a more expensive kit.\\nRC kits come in many shapes, sizes, and colors. Pick the kit that you’re the most interested in that’s within your budget.\\n1-2. Work in a well-lit and uncluttered space.\\nPick a table or work area where you can leave the kit components out for an extended period of time since building an RC car takes a few days to complete. Make sure the room is lit completely so you can see small parts sitting on your work area.\\nIf you’re working on a hard surface, consider laying a towel down before spreading the components out so you don’t lose any pieces or damage the surface.\\nRC kits contain small parts, so keep your work area where children or pets can’t reach them.\\nRead through the manual before opening any parts. If you see any steps that are confusing or have a lot of small pieces, make a note in the manual so you know to spend extra time on building when you get there.\\n1-3. Use thread-locking glue on all of your screws going into metal.\\nScrews that go into metal will loosen over time as you drive your RC car. Look for a medium strength thread-locking glue and apply a small dot onto the screws before securing them in place.\\nThread-locking glue can be purchased from your local hardware store or at a hobby shop.\\nIf your screws go through plastic or any other surface besides metal, you do not need to use thread-locking glue.\\nAvoid using electric screwdrivers since they may strip the threading on your screws.\\n1-4. Put together the wheel axles first.\\nOpen the bags listed in your manual containing the wheel pieces, and organize the pieces so you don’t lose any of them. Secure the gears in the back axle using the hardware provided and a screwdriver. When the axles are assembled, attach the wheels to the ends. \\nThe back wheels will have the motor attached to them and the front wheels will control the direction your vehicle goes.\\nOrganize small parts in a tray or bowls. Many kits will have different bags to open depending on how far into the build you are, so make sure to label each container with what bag the components came from.\\nAvoid opening all the bags at once or else you may mix up or lose parts. Only open the bags required for the section you’re working on.\\nAvoid using electric screwdrivers since they may strip the threading on your screws.\\n1-5. Assemble the shocks system.\\nThe shocks will form the main supports of your chassis and attach directly to the wheels. Fill the shocks with the shock oil provided in your kit and screw the cap on. Slide the springs onto the bottom of the shocks and secure them in place. Screw the shocks onto the axles where the directions tell you to.\\n1-6. Attach the servos, battery, and the electric motors to your chassis.\\nThe servos transmit the signal for which direction you’re turning your car. Place the servos near the front of the vehicle and attach them to the front axles. Screw the electric motors onto the back axles so they’re attached to the gears. Set the battery on top of the chassis and attach all of the wires. \\nBatteries are typically sold separately from the RC kits. Check with your kit’s manual to figure out which type of battery you need.\\n1-7. Put the body of the car on top of the chassis.\\nUse the clips provided in your kit to attach the body on top of the chassis. Whenever you need to charge the battery or make adjustments inside, undo the clips to take the body off again. \\nPaint the RC car before attaching it to the chassis if you want it a different color.\\n2. Building an RC Car from Scratch\\n2-1. Cut a chassis out from Lexan plastic sheets.\\nLexan is a thick plastic that makes a great base for a simple RC car. Cut out a 3 in × 7 in (7.6 cm × 17.8 cm) rectangle from a larger sheet of Lexan plastic using a utility knife. Cut out ⁄4 in × 1 ⁄4 in (1.9 cm × 3.2 cm) rectangles on each side ⁄4 in (1.9 cm) from the front of the chassis so the front wheels have room to turn.\\nIf you want to make a larger RC car, you can try using wood and PVC pipes for your chassis.\\n2-2. Attach the wheels from an old toy car to the front of your chassis.\\nTake wheels that are 2 in (5.1 cm) in diameter off of another toy car. Cut out 6 L-shaped pieces about 1 ⁄2 in × 1 ⁄2 in (3.8 cm × 3.8 cm) in size out of your Lexan plastic. Make 2 wheel hinges by stacking 3 pieces and gluing them together. Stick a nail into the center of one of the front wheels and into the middle of your hinge. Repeat the process with the other wheel. Use bolts on the bottoms of the hinges to secure them to your chassis.\\nYou can also use wheels from other RC kits or ones that you bought from a supply store.\\n2-3. Make a steering component out of plastic and a servo for the front tires.\\nCut out a thin strip of Lexan plastic that’s the same length as the distance between your wheel hinges. Drill a small hole through the backs of the hinges and the strip you just cut. Attach a small bolt through each hole so the strip stays in place. This way, both of your wheels will turn in the same direction. Glue the servo right behind the steering component so it can control the direction of the wheels.\\nServos for RC cars can be purchased online or in hobby shops.\\n2-4. Put electric drive motors onto the back tires before securing them to the chassis.\\nThe back wheels of your RC car control the speed and whether your car drives forward or in reverse. Put 2 800-rpm electric drive motors into plastic housings, and glue them to the back of your vehicle. Slide the wheels onto the ends of the motor so they’re secure.\\nRC motors can be found online or in hobby shops.\\nUsing larger motors will get you more speed, but it will also use more power and make your car heavier.\\n2-5. Connect a receiver, speed controller, and battery to the motors and servos.\\nIt doesn’t matter how you organize the components on the chassis of your RC car as long as you can wire them easily. Use a 9V or 11.5V battery to power your car. Glue the parts down to secure them and make sure to connect the wires from the battery to the receiver, servo, speed controller, and motors.\\nReceivers, transmitters, speed controllers, and battery packs can all be purchased online or from RC hobby shops.\\nAlways disconnect the battery before working on any electrical components.\\n2-6. Drive the RC car using the transmitter.\\nUse the remote transmitter to drive your car around your home or outside. Be careful not to flip the car over since the components are exposed on top. Test the range of the car and see how fast you can make it drive!\\nWarnings\\nBe careful while working with wires and electronic components for your RC car. Make sure to disconnect batteries before working with any electrical components.\\n\", \"简要回答\": \"Remote control cars, more commonly called RC cars, are mostly sold as ready-to-run models so you can use them straight out of the box, but many hobbyists like to build their own. Making your own RC car lets you customize options, such as the paint color, motor, and engines, so you can build a unique toy car you can control. While many people build RC cars from prepackaged kits, you can also purchase separate electronic components and make a homemade chassis from plastic!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Making RC Cars from a Kit\", \"步骤\": [{\"编号\": 1, \"标题\": \"Look for an RC kit online or at a hobbyist shop.\", \"描述\": \"RC kits come in many different models based on the type of car you want to build. See if there is a hobby shop that sells remote-controlled cars and visit the store to see what kits they have available. If you don’t have a hobby shop near you, look for stores online that sell kits.\\nRC kits can start anywhere from $50 USD and reach prices up to $1,000 USD depending on the size and components. If you want a smaller and simpler build, get a cheaper RC kit. For a more complex build, look for a more expensive kit.\\nRC kits come in many shapes, sizes, and colors. Pick the kit that you’re the most interested in that’s within your budget.\"}, {\"编号\": 2, \"标题\": \"Work in a well-lit and uncluttered space.\", \"描述\": \"Pick a table or work area where you can leave the kit components out for an extended period of time since building an RC car takes a few days to complete. Make sure the room is lit completely so you can see small parts sitting on your work area.\\nIf you’re working on a hard surface, consider laying a towel down before spreading the components out so you don’t lose any pieces or damage the surface.\\nRC kits contain small parts, so keep your work area where children or pets can’t reach them.\\nRead through the manual before opening any parts. If you see any steps that are confusing or have a lot of small pieces, make a note in the manual so you know to spend extra time on building when you get there.\"}, {\"编号\": 3, \"标题\": \"Use thread-locking glue on all of your screws going into metal.\", \"描述\": \"Screws that go into metal will loosen over time as you drive your RC car. Look for a medium strength thread-locking glue and apply a small dot onto the screws before securing them in place.\\nThread-locking glue can be purchased from your local hardware store or at a hobby shop.\\nIf your screws go through plastic or any other surface besides metal, you do not need to use thread-locking glue.\\nAvoid using electric screwdrivers since they may strip the threading on your screws.\"}, {\"编号\": 4, \"标题\": \"Put together the wheel axles first.\", \"描述\": \"Open the bags listed in your manual containing the wheel pieces, and organize the pieces so you don’t lose any of them. Secure the gears in the back axle using the hardware provided and a screwdriver. When the axles are assembled, attach the wheels to the ends. \\nThe back wheels will have the motor attached to them and the front wheels will control the direction your vehicle goes.\\nOrganize small parts in a tray or bowls. Many kits will have different bags to open depending on how far into the build you are, so make sure to label each container with what bag the components came from.\\nAvoid opening all the bags at once or else you may mix up or lose parts. Only open the bags required for the section you’re working on.\\nAvoid using electric screwdrivers since they may strip the threading on your screws.\"}, {\"编号\": 5, \"标题\": \"Assemble the shocks system.\", \"描述\": \"The shocks will form the main supports of your chassis and attach directly to the wheels. Fill the shocks with the shock oil provided in your kit and screw the cap on. Slide the springs onto the bottom of the shocks and secure them in place. Screw the shocks onto the axles where the directions tell you to.\"}, {\"编号\": 6, \"标题\": \"Attach the servos, battery, and the electric motors to your chassis.\", \"描述\": \"The servos transmit the signal for which direction you’re turning your car. Place the servos near the front of the vehicle and attach them to the front axles. Screw the electric motors onto the back axles so they’re attached to the gears. Set the battery on top of the chassis and attach all of the wires. \\nBatteries are typically sold separately from the RC kits. Check with your kit’s manual to figure out which type of battery you need.\"}, {\"编号\": 7, \"标题\": \"Put the body of the car on top of the chassis.\", \"描述\": \"Use the clips provided in your kit to attach the body on top of the chassis. Whenever you need to charge the battery or make adjustments inside, undo the clips to take the body off again. \\nPaint the RC car before attaching it to the chassis if you want it a different color.\"}]}, {\"编号\": 2, \"标题\": \"Building an RC Car from Scratch\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut a chassis out from Lexan plastic sheets.\", \"描述\": \"Lexan is a thick plastic that makes a great base for a simple RC car. Cut out a 3 in × 7 in (7.6 cm × 17.8 cm) rectangle from a larger sheet of Lexan plastic using a utility knife. Cut out ⁄4 in × 1 ⁄4 in (1.9 cm × 3.2 cm) rectangles on each side ⁄4 in (1.9 cm) from the front of the chassis so the front wheels have room to turn.\\nIf you want to make a larger RC car, you can try using wood and PVC pipes for your chassis.\"}, {\"编号\": 2, \"标题\": \"Attach the wheels from an old toy car to the front of your chassis.\", \"描述\": \"Take wheels that are 2 in (5.1 cm) in diameter off of another toy car. Cut out 6 L-shaped pieces about 1 ⁄2 in × 1 ⁄2 in (3.8 cm × 3.8 cm) in size out of your Lexan plastic. Make 2 wheel hinges by stacking 3 pieces and gluing them together. Stick a nail into the center of one of the front wheels and into the middle of your hinge. Repeat the process with the other wheel. Use bolts on the bottoms of the hinges to secure them to your chassis.\\nYou can also use wheels from other RC kits or ones that you bought from a supply store.\"}, {\"编号\": 3, \"标题\": \"Make a steering component out of plastic and a servo for the front tires.\", \"描述\": \"Cut out a thin strip of Lexan plastic that’s the same length as the distance between your wheel hinges. Drill a small hole through the backs of the hinges and the strip you just cut. Attach a small bolt through each hole so the strip stays in place. This way, both of your wheels will turn in the same direction. Glue the servo right behind the steering component so it can control the direction of the wheels.\\nServos for RC cars can be purchased online or in hobby shops.\"}, {\"编号\": 4, \"标题\": \"Put electric drive motors onto the back tires before securing them to the chassis.\", \"描述\": \"The back wheels of your RC car control the speed and whether your car drives forward or in reverse. Put 2 800-rpm electric drive motors into plastic housings, and glue them to the back of your vehicle. Slide the wheels onto the ends of the motor so they’re secure.\\nRC motors can be found online or in hobby shops.\\nUsing larger motors will get you more speed, but it will also use more power and make your car heavier.\"}, {\"编号\": 5, \"标题\": \"Connect a receiver, speed controller, and battery to the motors and servos.\", \"描述\": \"It doesn’t matter how you organize the components on the chassis of your RC car as long as you can wire them easily. Use a 9V or 11.5V battery to power your car. Glue the parts down to secure them and make sure to connect the wires from the battery to the receiver, servo, speed controller, and motors.\\nReceivers, transmitters, speed controllers, and battery packs can all be purchased online or from RC hobby shops.\\nAlways disconnect the battery before working on any electrical components.\"}, {\"编号\": 6, \"标题\": \"Drive the RC car using the transmitter.\", \"描述\": \"Use the remote transmitter to drive your car around your home or outside. Be careful not to flip the car over since the components are exposed on top. Test the range of the car and see how fast you can make it drive!\"}], \"注意事项\": [\"Be careful while working with wires and electronic components for your RC car. Make sure to disconnect batteries before working with any electrical components.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,151 |
How to Build Rafts
|
1. Making a Plastic Storage Bin Raft
1-1. Lay 10 storage bins on a sheet of 0.75 in (1.9 cm) plywood.
Remove the lids from the 18 US gal (68 l) plastic storage bins and lay them upside down on the 8 ft × 4 ft (2.4 m × 1.2 m) plywood. Space them evenly in 2 rows of 5—they should fit nicely with little spacing in between them.
You can buy plastic storage bins and plywood sheets at any home improvement store.
1-2. Drill pilot holes through the bin handles and the plywood.
Some brands of bin already have holes in each handle—in this case, simply drill through this hole and through the plywood below. If the handles don’t have holes, just drill through them and keep going through the plywood.
Choose a drill bit that has an equal or slightly larger diameter than the 1.25 in (3.2 cm)-long bolts you'll be inserting, so that the pilot holes are large enough to accept the bolts.
Either prop the plywood up on blocks or low sawhorses, or place it on soft ground. That way, you won’t drill into the floor of your garage, workshop, or driveway!
Drill a total of 20 pilot holes—2 per bin, 1 per handle.
1-3. Remove the bins and stand the plywood upright on its long side.
You can lean the plywood up against sawhorses, a fence, etc., or just have a friend hold it upright for you. You just need to be able to access all the pilot holes you made.
1-4. Slide washers over galvanized bolts, and place one through each pilot hole.
Slip galvanized metal or heavy-duty plastic washers onto each 1.25 in (3.2 cm) bolt, then feed them into each of the 20 pilot holes. To keep them in place temporarily, place a piece of duct tape over the head of each bolt.
So, on one side of the plywood, each piece of duct tape will cover one bolt head and one washer that's pinned between the bolt head and the plywood. The other end of each bolt will be sticking out of the other side of the plywood.
Galvanized bolts are rust-resistant and will hold up better on the water.
1-5. Lay the plywood on the ground and feed the bins onto the bolts.
Place the plywood down so that the bolts are sticking up (and the duct tape-covered bolt heads are down). Slide the pilot holes in the handles of each bin over the bolts.
1-6. Secure the bins in place by putting washers and nuts over the bolts.
Feed galvanized or heavy-duty plastic washers over the 20 bolts, then follow up by hand-tightening 20 galvanized nuts onto the bolts.
Finish tightening the bolts with a ratchet that has an extension attached to it, or with a power drill that has an extended ratchet bit attached to it.
1-7. Build and connect additional sections to make a larger raft.
If you want a raft that’s bigger than 8 ft × 4 ft (2.4 m × 1.2 m), build one or more additional smaller rafts according to the same process. Then, attach them long side to long side by screwing in pieces of 2 in × 4 in (5.1 cm × 10.2 cm) lumber on top of the plywood decking.
For instance, to create an 8 ft × 8 ft (2.4 m × 2.4 m) raft, place 2 smaller rafts together long side to long side. Then use 2, 8 ft (2.4 m) long pieces of 2 in × 4 in (5.1 cm × 10.2 cm) lumber to connect the decks along their short sides.
Drive in at least 1, 2.25 in (5.7 cm) galvanized screw per linear 1 ft (30 cm) of 2 in × 4 in (5.1 cm × 10.2 cm) lumber.
1-8. Launch and operate the raft safely.
To launch the raft, employ at least 2 adults (per single raft section) to place it bin-side down in the water. Then, climb on the deck and use long poles or paddles to steer and propel the raft.
The plastic bins provide ample buoyancy for this raft. However, overloading the raft makes it more likely someone will fall off, so stick to 2-3 people per 8 ft × 4 ft (2.4 m × 1.2 m) section.
Make sure everyone has a life vest on at all times.
This raft is OK for slow-moving water (such as a lazy river), but keep it out of fast-moving or rough water.
2. Assembling a PVC Pipe Raft
2-1. Cut
If you find 12 ft (3.7 m) sections of 3 in (7.6 cm) diameter PVC pipe at the home improvement store, just buy 4 of them. Otherwise, use a hacksaw to cut 4 longer sections--e.g., 16 ft (4.9 m)--to length.
2-2. Sand down any rough edges where you cut the PVC.
Use medium-grit sandpaper to sand away any PVC shards or burrs from the cut ends of pipe. This will ensure better adhesion of the end caps that you’re about to cement in place.
"Medium grit" generally refers to sandpaper with a grit number between 60 and 100.
2-3. Cement a PVC end cap onto an end of one of the pipes.
Apply a thin layer of PVC primer all around the inside rim of the PVC end cap and the last 1 in (2.5 cm) of the end of the pipe, using the brush that’s attached to the underside of the primer can’s lid. Wait 10 seconds, then repeat the process with the PVC cement. Immediately press the end cap on firmly, give it a slight twist, and keep pressing on it for 15 seconds until the cement dries.
Repeat this process with the other 7 end caps and pipe ends.
You’ll find small (separate) cans of PVC primer and PVC cement in the plumbing supplies section of any home improvement store.
Work in a well-ventilated area to dissipate the fumes created by the PVC cement, and wear work gloves to keep it off of your hands.
2-4. Add water-resistant caulk around the end cap connections.
Use a caulk gun to apply a thin bead of caulk all the way around the seam between the end cap and the pipe end. Then, wet your finger and smooth it over the caulk bead to press it into the joint. Repeat this with the other end cap connections.
This step isn’t absolutely necessary, since the PVC cement should provide a lasting watertight seal. However, the caulk does provide extra insurance.
Use a caulk that is labeled as water-resistant.
2-5. Cut 2, 5 ft (1.5 m) lengths of 2 in × 4 in (5.1 cm × 10.2 cm) lumber.
Buy pressure-treated lumber if possible, as it will resist rot better. Use a hand saw or circular saw to cut the lumber to length.
2-6. Lay out a rectangle with the PVC pipes and the lumber.
Looking from above, you want to create a 10 ft × 5 ft (3.0 m × 1.5 m) rectangle. Each of the 2 long sides will be made of 2 of the PVC pipes laid side-by-side. For the 2 short sides, lay the cut pieces of wood on top of the pipes, 1 ft (30 cm) in from each of the end caps.
In reality, then, your rectangle will have 4, 1 ft (30 cm)-long “tails” of PVC pipe sticking out beyond its corners.
2-7. Drill 4 pilot holes into each board, each over top of a PVC pipe.
Drill the pilot holes only through the wood at this point, but locate them so that you can drive the screws straight down through the wood and into the center of the PVC pipe below.
Make the pilot holes with a drill bit that has a slightly smaller diameter than the 2 in (5.1 cm) brass screws you'll be inserting.
2-8. Dip a 2 in (5.1 cm) brass screw in silicone gel and slide on a waterproof washer.
The silicone gel will prevent rust and help adhere the screw to the PVC pipe. Use a rubber or plastic washer to prevent rusting.
You’ll be doing this for all the screws, but work one-at-a-time.
You can buy tubs of silicone gel at your local home improvement store.
2-9. Drive the dipped screw into the pilot hole, and repeat.
Use a power screwdriver to twist the dipped screw through the pilot hole and into the PVC pipe, until the washer is snug against the top of the wood. Then, repeat the entire process (dipping the screws, etc.) 7 more times to secure the PVC pipes to the wood.
2-10. Attach a sheet of 0.5 in (1.3 cm) thick plywood as the raft deck.
Cut the sheet of plywood to match the dimensions of the rectangle formed by the PVC pipes and the pieces of lumber—in this case, 10 ft × 5 ft (3.0 m × 1.5 m). Lay the plywood over the rectangle, and drive at least 5 brass screws through the plywood and into the pieces of lumber at each end.
Dip the brass screws into the silicone gel as before.
If you can’t find a large enough sheet of plywood—some stores carry a maximum size of 8 ft × 4 ft (2.4 m × 1.2 m)—attach 2 more 5 ft (1.5 m) pieces of lumber to the PVC pipes, spaced out evenly between the 2 at the ends of the raft. Then, cut 4 sheets of plywood to 5 ft × 2.5 ft (1.52 m × 0.76 m) lengths and secure them side-by-side over the 4 supports.
2-11. Let the silicone dry for 4 hours before putting the raft in water.
If the silicone isn't allowed to dry for at least 4 hours, it will simply wash off when you launch the raft in the water. Without the silicone coating, the screws will rust more quickly and the connection between the raft lumber and PVC pipe won't be as strong.
2-12. Use this raft safely and only on calm water.
While this raft is buoyant enough to hold 2 adults and some gear, it should only be used on calm ponds or lakes. Don’t take it out on flowing water (like rivers) or rough water (due to wind, rain, etc.). Also, always wear an approved life vest.
To add some extra buoyancy, you can glue sheets of rigid foam insulation to the underside of the plywood deck. Pick a glue intended for use with rigid foam. Even with this extra buoyancy, though, keep this raft on calm water.
Warnings
Always wear a life vest when around water.
|
{
"create_time": "20230517 10:59:08",
"回答明细": "{\"回答\": \"1. Making a Plastic Storage Bin Raft\\n1-1. Lay 10 storage bins on a sheet of 0.75 in (1.9 cm) plywood.\\nRemove the lids from the 18 US gal (68 l) plastic storage bins and lay them upside down on the 8 ft × 4 ft (2.4 m × 1.2 m) plywood. Space them evenly in 2 rows of 5—they should fit nicely with little spacing in between them.\\nYou can buy plastic storage bins and plywood sheets at any home improvement store.\\n1-2. Drill pilot holes through the bin handles and the plywood.\\nSome brands of bin already have holes in each handle—in this case, simply drill through this hole and through the plywood below. If the handles don’t have holes, just drill through them and keep going through the plywood.\\nChoose a drill bit that has an equal or slightly larger diameter than the 1.25 in (3.2 cm)-long bolts you'll be inserting, so that the pilot holes are large enough to accept the bolts.\\nEither prop the plywood up on blocks or low sawhorses, or place it on soft ground. That way, you won’t drill into the floor of your garage, workshop, or driveway!\\nDrill a total of 20 pilot holes—2 per bin, 1 per handle.\\n1-3. Remove the bins and stand the plywood upright on its long side.\\nYou can lean the plywood up against sawhorses, a fence, etc., or just have a friend hold it upright for you. You just need to be able to access all the pilot holes you made.\\n1-4. Slide washers over galvanized bolts, and place one through each pilot hole.\\nSlip galvanized metal or heavy-duty plastic washers onto each 1.25 in (3.2 cm) bolt, then feed them into each of the 20 pilot holes. To keep them in place temporarily, place a piece of duct tape over the head of each bolt.\\nSo, on one side of the plywood, each piece of duct tape will cover one bolt head and one washer that's pinned between the bolt head and the plywood. The other end of each bolt will be sticking out of the other side of the plywood.\\nGalvanized bolts are rust-resistant and will hold up better on the water.\\n1-5. Lay the plywood on the ground and feed the bins onto the bolts.\\nPlace the plywood down so that the bolts are sticking up (and the duct tape-covered bolt heads are down). Slide the pilot holes in the handles of each bin over the bolts.\\n1-6. Secure the bins in place by putting washers and nuts over the bolts.\\nFeed galvanized or heavy-duty plastic washers over the 20 bolts, then follow up by hand-tightening 20 galvanized nuts onto the bolts.\\nFinish tightening the bolts with a ratchet that has an extension attached to it, or with a power drill that has an extended ratchet bit attached to it.\\n1-7. Build and connect additional sections to make a larger raft.\\nIf you want a raft that’s bigger than 8 ft × 4 ft (2.4 m × 1.2 m), build one or more additional smaller rafts according to the same process. Then, attach them long side to long side by screwing in pieces of 2 in × 4 in (5.1 cm × 10.2 cm) lumber on top of the plywood decking.\\nFor instance, to create an 8 ft × 8 ft (2.4 m × 2.4 m) raft, place 2 smaller rafts together long side to long side. Then use 2, 8 ft (2.4 m) long pieces of 2 in × 4 in (5.1 cm × 10.2 cm) lumber to connect the decks along their short sides.\\nDrive in at least 1, 2.25 in (5.7 cm) galvanized screw per linear 1 ft (30 cm) of 2 in × 4 in (5.1 cm × 10.2 cm) lumber.\\n1-8. Launch and operate the raft safely.\\nTo launch the raft, employ at least 2 adults (per single raft section) to place it bin-side down in the water. Then, climb on the deck and use long poles or paddles to steer and propel the raft.\\nThe plastic bins provide ample buoyancy for this raft. However, overloading the raft makes it more likely someone will fall off, so stick to 2-3 people per 8 ft × 4 ft (2.4 m × 1.2 m) section.\\nMake sure everyone has a life vest on at all times.\\nThis raft is OK for slow-moving water (such as a lazy river), but keep it out of fast-moving or rough water.\\n2. Assembling a PVC Pipe Raft\\n2-1. Cut\\nIf you find 12 ft (3.7 m) sections of 3 in (7.6 cm) diameter PVC pipe at the home improvement store, just buy 4 of them. Otherwise, use a hacksaw to cut 4 longer sections--e.g., 16 ft (4.9 m)--to length.\\n2-2. Sand down any rough edges where you cut the PVC.\\nUse medium-grit sandpaper to sand away any PVC shards or burrs from the cut ends of pipe. This will ensure better adhesion of the end caps that you’re about to cement in place.\\n\\\"Medium grit\\\" generally refers to sandpaper with a grit number between 60 and 100.\\n2-3. Cement a PVC end cap onto an end of one of the pipes.\\nApply a thin layer of PVC primer all around the inside rim of the PVC end cap and the last 1 in (2.5 cm) of the end of the pipe, using the brush that’s attached to the underside of the primer can’s lid. Wait 10 seconds, then repeat the process with the PVC cement. Immediately press the end cap on firmly, give it a slight twist, and keep pressing on it for 15 seconds until the cement dries.\\nRepeat this process with the other 7 end caps and pipe ends.\\nYou’ll find small (separate) cans of PVC primer and PVC cement in the plumbing supplies section of any home improvement store.\\nWork in a well-ventilated area to dissipate the fumes created by the PVC cement, and wear work gloves to keep it off of your hands.\\n2-4. Add water-resistant caulk around the end cap connections.\\nUse a caulk gun to apply a thin bead of caulk all the way around the seam between the end cap and the pipe end. Then, wet your finger and smooth it over the caulk bead to press it into the joint. Repeat this with the other end cap connections.\\nThis step isn’t absolutely necessary, since the PVC cement should provide a lasting watertight seal. However, the caulk does provide extra insurance.\\nUse a caulk that is labeled as water-resistant.\\n2-5. Cut 2, 5 ft (1.5 m) lengths of 2 in × 4 in (5.1 cm × 10.2 cm) lumber.\\nBuy pressure-treated lumber if possible, as it will resist rot better. Use a hand saw or circular saw to cut the lumber to length.\\n2-6. Lay out a rectangle with the PVC pipes and the lumber.\\nLooking from above, you want to create a 10 ft × 5 ft (3.0 m × 1.5 m) rectangle. Each of the 2 long sides will be made of 2 of the PVC pipes laid side-by-side. For the 2 short sides, lay the cut pieces of wood on top of the pipes, 1 ft (30 cm) in from each of the end caps.\\nIn reality, then, your rectangle will have 4, 1 ft (30 cm)-long “tails” of PVC pipe sticking out beyond its corners.\\n2-7. Drill 4 pilot holes into each board, each over top of a PVC pipe.\\nDrill the pilot holes only through the wood at this point, but locate them so that you can drive the screws straight down through the wood and into the center of the PVC pipe below.\\nMake the pilot holes with a drill bit that has a slightly smaller diameter than the 2 in (5.1 cm) brass screws you'll be inserting.\\n2-8. Dip a 2 in (5.1 cm) brass screw in silicone gel and slide on a waterproof washer.\\nThe silicone gel will prevent rust and help adhere the screw to the PVC pipe. Use a rubber or plastic washer to prevent rusting.\\nYou’ll be doing this for all the screws, but work one-at-a-time.\\nYou can buy tubs of silicone gel at your local home improvement store.\\n2-9. Drive the dipped screw into the pilot hole, and repeat.\\nUse a power screwdriver to twist the dipped screw through the pilot hole and into the PVC pipe, until the washer is snug against the top of the wood. Then, repeat the entire process (dipping the screws, etc.) 7 more times to secure the PVC pipes to the wood.\\n2-10. Attach a sheet of 0.5 in (1.3 cm) thick plywood as the raft deck.\\nCut the sheet of plywood to match the dimensions of the rectangle formed by the PVC pipes and the pieces of lumber—in this case, 10 ft × 5 ft (3.0 m × 1.5 m). Lay the plywood over the rectangle, and drive at least 5 brass screws through the plywood and into the pieces of lumber at each end.\\nDip the brass screws into the silicone gel as before.\\nIf you can’t find a large enough sheet of plywood—some stores carry a maximum size of 8 ft × 4 ft (2.4 m × 1.2 m)—attach 2 more 5 ft (1.5 m) pieces of lumber to the PVC pipes, spaced out evenly between the 2 at the ends of the raft. Then, cut 4 sheets of plywood to 5 ft × 2.5 ft (1.52 m × 0.76 m) lengths and secure them side-by-side over the 4 supports.\\n2-11. Let the silicone dry for 4 hours before putting the raft in water.\\nIf the silicone isn't allowed to dry for at least 4 hours, it will simply wash off when you launch the raft in the water. Without the silicone coating, the screws will rust more quickly and the connection between the raft lumber and PVC pipe won't be as strong.\\n2-12. Use this raft safely and only on calm water.\\nWhile this raft is buoyant enough to hold 2 adults and some gear, it should only be used on calm ponds or lakes. Don’t take it out on flowing water (like rivers) or rough water (due to wind, rain, etc.). Also, always wear an approved life vest.\\nTo add some extra buoyancy, you can glue sheets of rigid foam insulation to the underside of the plywood deck. Pick a glue intended for use with rigid foam. Even with this extra buoyancy, though, keep this raft on calm water.\\nWarnings\\nAlways wear a life vest when around water.\\n\", \"简要回答\": \"If you want to test your survivalist skills, you can build a log raft with supplies provided primarily by nature. If you don’t mind employing some plastics, though, you can also make a raft out of either PVC pipe or plastic storage bins. So go ahead, grab some lumber and tools, and impress your friends with your DIY raft!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Making a Plastic Storage Bin Raft\", \"步骤\": [{\"编号\": 1, \"标题\": \"Lay 10 storage bins on a sheet of 0.75 in (1.9 cm) plywood.\", \"描述\": \"Remove the lids from the 18 US gal (68 l) plastic storage bins and lay them upside down on the 8 ft × 4 ft (2.4 m × 1.2 m) plywood. Space them evenly in 2 rows of 5—they should fit nicely with little spacing in between them.\\nYou can buy plastic storage bins and plywood sheets at any home improvement store.\"}, {\"编号\": 2, \"标题\": \"Drill pilot holes through the bin handles and the plywood.\", \"描述\": \"Some brands of bin already have holes in each handle—in this case, simply drill through this hole and through the plywood below. If the handles don’t have holes, just drill through them and keep going through the plywood.\\nChoose a drill bit that has an equal or slightly larger diameter than the 1.25 in (3.2 cm)-long bolts you'll be inserting, so that the pilot holes are large enough to accept the bolts.\\nEither prop the plywood up on blocks or low sawhorses, or place it on soft ground. That way, you won’t drill into the floor of your garage, workshop, or driveway!\\nDrill a total of 20 pilot holes—2 per bin, 1 per handle.\"}, {\"编号\": 3, \"标题\": \"Remove the bins and stand the plywood upright on its long side.\", \"描述\": \"You can lean the plywood up against sawhorses, a fence, etc., or just have a friend hold it upright for you. You just need to be able to access all the pilot holes you made.\"}, {\"编号\": 4, \"标题\": \"Slide washers over galvanized bolts, and place one through each pilot hole.\", \"描述\": \"Slip galvanized metal or heavy-duty plastic washers onto each 1.25 in (3.2 cm) bolt, then feed them into each of the 20 pilot holes. To keep them in place temporarily, place a piece of duct tape over the head of each bolt.\\nSo, on one side of the plywood, each piece of duct tape will cover one bolt head and one washer that's pinned between the bolt head and the plywood. The other end of each bolt will be sticking out of the other side of the plywood.\\nGalvanized bolts are rust-resistant and will hold up better on the water.\"}, {\"编号\": 5, \"标题\": \"Lay the plywood on the ground and feed the bins onto the bolts.\", \"描述\": \"Place the plywood down so that the bolts are sticking up (and the duct tape-covered bolt heads are down). Slide the pilot holes in the handles of each bin over the bolts.\"}, {\"编号\": 6, \"标题\": \"Secure the bins in place by putting washers and nuts over the bolts.\", \"描述\": \"Feed galvanized or heavy-duty plastic washers over the 20 bolts, then follow up by hand-tightening 20 galvanized nuts onto the bolts.\\nFinish tightening the bolts with a ratchet that has an extension attached to it, or with a power drill that has an extended ratchet bit attached to it.\"}, {\"编号\": 7, \"标题\": \"Build and connect additional sections to make a larger raft.\", \"描述\": \"If you want a raft that’s bigger than 8 ft × 4 ft (2.4 m × 1.2 m), build one or more additional smaller rafts according to the same process. Then, attach them long side to long side by screwing in pieces of 2 in × 4 in (5.1 cm × 10.2 cm) lumber on top of the plywood decking.\\nFor instance, to create an 8 ft × 8 ft (2.4 m × 2.4 m) raft, place 2 smaller rafts together long side to long side. Then use 2, 8 ft (2.4 m) long pieces of 2 in × 4 in (5.1 cm × 10.2 cm) lumber to connect the decks along their short sides.\\nDrive in at least 1, 2.25 in (5.7 cm) galvanized screw per linear 1 ft (30 cm) of 2 in × 4 in (5.1 cm × 10.2 cm) lumber.\"}, {\"编号\": 8, \"标题\": \"Launch and operate the raft safely.\", \"描述\": \"To launch the raft, employ at least 2 adults (per single raft section) to place it bin-side down in the water. Then, climb on the deck and use long poles or paddles to steer and propel the raft.\\nThe plastic bins provide ample buoyancy for this raft. However, overloading the raft makes it more likely someone will fall off, so stick to 2-3 people per 8 ft × 4 ft (2.4 m × 1.2 m) section.\\nMake sure everyone has a life vest on at all times.\\nThis raft is OK for slow-moving water (such as a lazy river), but keep it out of fast-moving or rough water.\"}]}, {\"编号\": 2, \"标题\": \"Assembling a PVC Pipe Raft\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut\", \"描述\": \"If you find 12 ft (3.7 m) sections of 3 in (7.6 cm) diameter PVC pipe at the home improvement store, just buy 4 of them. Otherwise, use a hacksaw to cut 4 longer sections--e.g., 16 ft (4.9 m)--to length.\"}, {\"编号\": 2, \"标题\": \"Sand down any rough edges where you cut the PVC.\", \"描述\": \"Use medium-grit sandpaper to sand away any PVC shards or burrs from the cut ends of pipe. This will ensure better adhesion of the end caps that you’re about to cement in place.\\n\\\"Medium grit\\\" generally refers to sandpaper with a grit number between 60 and 100.\"}, {\"编号\": 3, \"标题\": \"Cement a PVC end cap onto an end of one of the pipes.\", \"描述\": \"Apply a thin layer of PVC primer all around the inside rim of the PVC end cap and the last 1 in (2.5 cm) of the end of the pipe, using the brush that’s attached to the underside of the primer can’s lid. Wait 10 seconds, then repeat the process with the PVC cement. Immediately press the end cap on firmly, give it a slight twist, and keep pressing on it for 15 seconds until the cement dries.\\nRepeat this process with the other 7 end caps and pipe ends.\\nYou’ll find small (separate) cans of PVC primer and PVC cement in the plumbing supplies section of any home improvement store.\\nWork in a well-ventilated area to dissipate the fumes created by the PVC cement, and wear work gloves to keep it off of your hands.\"}, {\"编号\": 4, \"标题\": \"Add water-resistant caulk around the end cap connections.\", \"描述\": \"Use a caulk gun to apply a thin bead of caulk all the way around the seam between the end cap and the pipe end. Then, wet your finger and smooth it over the caulk bead to press it into the joint. Repeat this with the other end cap connections.\\nThis step isn’t absolutely necessary, since the PVC cement should provide a lasting watertight seal. However, the caulk does provide extra insurance.\\nUse a caulk that is labeled as water-resistant.\"}, {\"编号\": 5, \"标题\": \"Cut 2, 5 ft (1.5 m) lengths of 2 in × 4 in (5.1 cm × 10.2 cm) lumber.\", \"描述\": \"Buy pressure-treated lumber if possible, as it will resist rot better. Use a hand saw or circular saw to cut the lumber to length.\"}, {\"编号\": 6, \"标题\": \"Lay out a rectangle with the PVC pipes and the lumber.\", \"描述\": \"Looking from above, you want to create a 10 ft × 5 ft (3.0 m × 1.5 m) rectangle. Each of the 2 long sides will be made of 2 of the PVC pipes laid side-by-side. For the 2 short sides, lay the cut pieces of wood on top of the pipes, 1 ft (30 cm) in from each of the end caps.\\nIn reality, then, your rectangle will have 4, 1 ft (30 cm)-long “tails” of PVC pipe sticking out beyond its corners.\"}, {\"编号\": 7, \"标题\": \"Drill 4 pilot holes into each board, each over top of a PVC pipe.\", \"描述\": \"Drill the pilot holes only through the wood at this point, but locate them so that you can drive the screws straight down through the wood and into the center of the PVC pipe below.\\nMake the pilot holes with a drill bit that has a slightly smaller diameter than the 2 in (5.1 cm) brass screws you'll be inserting.\"}, {\"编号\": 8, \"标题\": \"Dip a 2 in (5.1 cm) brass screw in silicone gel and slide on a waterproof washer.\", \"描述\": \"The silicone gel will prevent rust and help adhere the screw to the PVC pipe. Use a rubber or plastic washer to prevent rusting.\\nYou’ll be doing this for all the screws, but work one-at-a-time.\\nYou can buy tubs of silicone gel at your local home improvement store.\"}, {\"编号\": 9, \"标题\": \"Drive the dipped screw into the pilot hole, and repeat.\", \"描述\": \"Use a power screwdriver to twist the dipped screw through the pilot hole and into the PVC pipe, until the washer is snug against the top of the wood. Then, repeat the entire process (dipping the screws, etc.) 7 more times to secure the PVC pipes to the wood.\"}, {\"编号\": 10, \"标题\": \"Attach a sheet of 0.5 in (1.3 cm) thick plywood as the raft deck.\", \"描述\": \"Cut the sheet of plywood to match the dimensions of the rectangle formed by the PVC pipes and the pieces of lumber—in this case, 10 ft × 5 ft (3.0 m × 1.5 m). Lay the plywood over the rectangle, and drive at least 5 brass screws through the plywood and into the pieces of lumber at each end.\\nDip the brass screws into the silicone gel as before.\\nIf you can’t find a large enough sheet of plywood—some stores carry a maximum size of 8 ft × 4 ft (2.4 m × 1.2 m)—attach 2 more 5 ft (1.5 m) pieces of lumber to the PVC pipes, spaced out evenly between the 2 at the ends of the raft. Then, cut 4 sheets of plywood to 5 ft × 2.5 ft (1.52 m × 0.76 m) lengths and secure them side-by-side over the 4 supports.\"}, {\"编号\": 11, \"标题\": \"Let the silicone dry for 4 hours before putting the raft in water.\", \"描述\": \"If the silicone isn't allowed to dry for at least 4 hours, it will simply wash off when you launch the raft in the water. Without the silicone coating, the screws will rust more quickly and the connection between the raft lumber and PVC pipe won't be as strong.\"}, {\"编号\": 12, \"标题\": \"Use this raft safely and only on calm water.\", \"描述\": \"While this raft is buoyant enough to hold 2 adults and some gear, it should only be used on calm ponds or lakes. Don’t take it out on flowing water (like rivers) or rough water (due to wind, rain, etc.). Also, always wear an approved life vest.\\nTo add some extra buoyancy, you can glue sheets of rigid foam insulation to the underside of the plywood deck. Pick a glue intended for use with rigid foam. Even with this extra buoyancy, though, keep this raft on calm water.\"}], \"注意事项\": [\"Always wear a life vest when around water.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,152 |
How to Build Raised Vegetable Garden Boxes
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1. Standard Wood Boxes
1-1. Find the location where you plan to put the box.
When you have decided the place, position the box, and dig out holes for the corner post. These posts can simply be placed on top of the soil or they can be rooted in the ground several inches or more. This is up to your preference. Just plan ahead.
1-2. Prepare your wood posts.
Use 4x4 pieces of lumber. These will be used for the corners of the boxes. Cut them to be at least the same height or several inches deeper than the box. If your boxes are going to be longer than 8', you will want add to center posts on the long sides.
1-3. Cut the side walls.
Using 2x4s, cut boards for the two long sides, equal to the distance from the far edge of one corner post to the far edge of the other. Cut the short end boards to be equal to the distance between the far edges of the posts, plus the ends of the long side boards.
1-4. Drill the boards into place.
Use outdoor appropriate screws; 1"-1 1/2" or decking screws work well. Drill through the boards directly into the posts.
1-5. Place a barrier cloth.
Once the box is set, line the box with 1/2" hardware cloth to keep out pests and varmint. Staple or screw the hardware cloth to the sides.
1-6. Place weed cloth.
Next, place some weed cloth on top of the hardware cloth. Staple that to the sides of the box. This is to keep the weeds from growing from below.
1-7. Add in your soil.
Bring in some planting mix for soil. It is usually measured in cubic feet. Use a wheelbarrow or park close to the box and start filling it up. Stand on it to pack it down. Leave about 2 inches (5.1 cm) from the top.
1-8. Have fun watching your garden grow!
Make sure to fertilize the soil or rotate types of plants in the boxes to keep the soil fresh. Plan to grow plants that suit the season of the year as well.
2. Recycled Metal Boxes
2-1. Find an old filing cabinet.
You want to find an older filing cabinet with a solid bottom. You don't want one that's rusty or in bad shape though.
2-2. Prepare the filing cabinet.
Remove the drawers and also the tracks if you can. Sand out the inside and remove as much paint (if there is any inside) as you can. Tip the filing cabinet so that the back is now the base and place the cabinet where you want your new veggie bed to be.
2-3. Repaint the outside.
Using outdoor safe spray paint, repaint the outside a fun new color to start bringing the cabinet back to life. Look for spray paints that are graded to stick well to smooth metal or enamel.
2-4. Line the cabinet.
Get a lining material and line the inside of your cabinet. Weed liner is good for this. It will help keep the metal from becoming damaged too quickly.
2-5. Add your drainage material.
Unless you drill holes in the new bottom of the cabinet, you'll need to place several inches of filler material at the bottom of the cabinet to allow drainage. Start with a base, single layer of river rock, add a 3" layer of gravel, and then add a 3" layer of sand.
2-6. Fill with planting soil.
Now, fill your filing cabinet with planting soil. Leave about 2" at the top. More soil can be filled in if needed once your plants are put in.
2-7. Grow your veg!
Grow or transplant your vegetable plants. Enjoy your colorful, modern garden box!
3. Garden Brick Boxes
3-1. Purchase the necessary bricks.
Think about the size and height that you want the garden bed to be and then buy the amount of garden brick that you find appropriate for that size. You can buy more later if you need it, so don't overbuy.
3-2. Level the ground
Level the ground where you plan to put the bed.
3-3. Lay out the bricks layer by layer.
Lay out the first layer of the garden bricks, adjusting for size and making sure that the bricks fit snugly. Then, move to the next layer and the next until the wall is at the height you desire. Stagger the bricks in a way that looks good to you.
3-4. Line the garden bed.
Add a thick liner or a heavy duty weed liner to the inside of the box. Leave extra material coming up over the edge. The extra will be trimmed away later.
3-5. Fill the garden bed.
Fill the box with high quality soil and fertilizers if you want them. Leave extra space at the top (roughly 2").
3-6. Plant your vegetables!
Enjoy your new garden beds!
Tips
The hardware cloth and weed cloth will be a necessity to keep out the weeds and gophers.
Use redwood or cedar, if possible.
Use screws to hold it together better.
Warnings
Be sure it gets water regularly.
Keep it organic and natural, as possible.
Avoid chemicals in your garden.
You can garden year round. If you have snow, build cold frames.
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{
"create_time": "20230517 10:59:08",
"回答明细": "{\"回答\": \"1. Standard Wood Boxes\\n1-1. Find the location where you plan to put the box.\\nWhen you have decided the place, position the box, and dig out holes for the corner post. These posts can simply be placed on top of the soil or they can be rooted in the ground several inches or more. This is up to your preference. Just plan ahead.\\n1-2. Prepare your wood posts.\\nUse 4x4 pieces of lumber. These will be used for the corners of the boxes. Cut them to be at least the same height or several inches deeper than the box. If your boxes are going to be longer than 8', you will want add to center posts on the long sides.\\n1-3. Cut the side walls.\\nUsing 2x4s, cut boards for the two long sides, equal to the distance from the far edge of one corner post to the far edge of the other. Cut the short end boards to be equal to the distance between the far edges of the posts, plus the ends of the long side boards.\\n1-4. Drill the boards into place.\\nUse outdoor appropriate screws; 1\\\"-1 1/2\\\" or decking screws work well. Drill through the boards directly into the posts.\\n1-5. Place a barrier cloth.\\nOnce the box is set, line the box with 1/2\\\" hardware cloth to keep out pests and varmint. Staple or screw the hardware cloth to the sides.\\n1-6. Place weed cloth.\\nNext, place some weed cloth on top of the hardware cloth. Staple that to the sides of the box. This is to keep the weeds from growing from below.\\n1-7. Add in your soil.\\nBring in some planting mix for soil. It is usually measured in cubic feet. Use a wheelbarrow or park close to the box and start filling it up. Stand on it to pack it down. Leave about 2 inches (5.1 cm) from the top.\\n1-8. Have fun watching your garden grow!\\nMake sure to fertilize the soil or rotate types of plants in the boxes to keep the soil fresh. Plan to grow plants that suit the season of the year as well.\\n2. Recycled Metal Boxes\\n2-1. Find an old filing cabinet.\\nYou want to find an older filing cabinet with a solid bottom. You don't want one that's rusty or in bad shape though.\\n2-2. Prepare the filing cabinet.\\nRemove the drawers and also the tracks if you can. Sand out the inside and remove as much paint (if there is any inside) as you can. Tip the filing cabinet so that the back is now the base and place the cabinet where you want your new veggie bed to be.\\n2-3. Repaint the outside.\\nUsing outdoor safe spray paint, repaint the outside a fun new color to start bringing the cabinet back to life. Look for spray paints that are graded to stick well to smooth metal or enamel.\\n2-4. Line the cabinet.\\nGet a lining material and line the inside of your cabinet. Weed liner is good for this. It will help keep the metal from becoming damaged too quickly.\\n2-5. Add your drainage material.\\nUnless you drill holes in the new bottom of the cabinet, you'll need to place several inches of filler material at the bottom of the cabinet to allow drainage. Start with a base, single layer of river rock, add a 3\\\" layer of gravel, and then add a 3\\\" layer of sand.\\n2-6. Fill with planting soil.\\nNow, fill your filing cabinet with planting soil. Leave about 2\\\" at the top. More soil can be filled in if needed once your plants are put in.\\n2-7. Grow your veg!\\nGrow or transplant your vegetable plants. Enjoy your colorful, modern garden box!\\n3. Garden Brick Boxes\\n3-1. Purchase the necessary bricks.\\nThink about the size and height that you want the garden bed to be and then buy the amount of garden brick that you find appropriate for that size. You can buy more later if you need it, so don't overbuy.\\n3-2. Level the ground\\nLevel the ground where you plan to put the bed.\\n3-3. Lay out the bricks layer by layer.\\nLay out the first layer of the garden bricks, adjusting for size and making sure that the bricks fit snugly. Then, move to the next layer and the next until the wall is at the height you desire. Stagger the bricks in a way that looks good to you.\\n3-4. Line the garden bed.\\nAdd a thick liner or a heavy duty weed liner to the inside of the box. Leave extra material coming up over the edge. The extra will be trimmed away later.\\n3-5. Fill the garden bed.\\nFill the box with high quality soil and fertilizers if you want them. Leave extra space at the top (roughly 2\\\").\\n3-6. Plant your vegetables!\\nEnjoy your new garden beds!\\nTips\\nThe hardware cloth and weed cloth will be a necessity to keep out the weeds and gophers.\\nUse redwood or cedar, if possible.\\nUse screws to hold it together better.\\nWarnings\\nBe sure it gets water regularly.\\nKeep it organic and natural, as possible.\\nAvoid chemicals in your garden.\\nYou can garden year round. If you have snow, build cold frames.\\n\", \"简要回答\": \"Building a raised garden box to grow food for your family is a fun project and a healthy way to provide produce. It will save you money, time, and involves lesser effort than digging an in-ground garden plot. This is great for all ages. The kids can learn how food is grown starting with seeds. Get started after the jump.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Standard Wood Boxes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find the location where you plan to put the box.\", \"描述\": \"When you have decided the place, position the box, and dig out holes for the corner post. These posts can simply be placed on top of the soil or they can be rooted in the ground several inches or more. This is up to your preference. Just plan ahead.\"}, {\"编号\": 2, \"标题\": \"Prepare your wood posts.\", \"描述\": \"Use 4x4 pieces of lumber. These will be used for the corners of the boxes. Cut them to be at least the same height or several inches deeper than the box. If your boxes are going to be longer than 8', you will want add to center posts on the long sides.\"}, {\"编号\": 3, \"标题\": \"Cut the side walls.\", \"描述\": \"Using 2x4s, cut boards for the two long sides, equal to the distance from the far edge of one corner post to the far edge of the other. Cut the short end boards to be equal to the distance between the far edges of the posts, plus the ends of the long side boards.\"}, {\"编号\": 4, \"标题\": \"Drill the boards into place.\", \"描述\": \"Use outdoor appropriate screws; 1\\\"-1 1/2\\\" or decking screws work well. Drill through the boards directly into the posts.\"}, {\"编号\": 5, \"标题\": \"Place a barrier cloth.\", \"描述\": \"Once the box is set, line the box with 1/2\\\" hardware cloth to keep out pests and varmint. Staple or screw the hardware cloth to the sides.\"}, {\"编号\": 6, \"标题\": \"Place weed cloth.\", \"描述\": \"Next, place some weed cloth on top of the hardware cloth. Staple that to the sides of the box. This is to keep the weeds from growing from below.\"}, {\"编号\": 7, \"标题\": \"Add in your soil.\", \"描述\": \"Bring in some planting mix for soil. It is usually measured in cubic feet. Use a wheelbarrow or park close to the box and start filling it up. Stand on it to pack it down. Leave about 2 inches (5.1 cm) from the top.\"}, {\"编号\": 8, \"标题\": \"Have fun watching your garden grow!\", \"描述\": \"Make sure to fertilize the soil or rotate types of plants in the boxes to keep the soil fresh. Plan to grow plants that suit the season of the year as well.\"}]}, {\"编号\": 2, \"标题\": \"Recycled Metal Boxes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find an old filing cabinet.\", \"描述\": \"You want to find an older filing cabinet with a solid bottom. You don't want one that's rusty or in bad shape though.\"}, {\"编号\": 2, \"标题\": \"Prepare the filing cabinet.\", \"描述\": \"Remove the drawers and also the tracks if you can. Sand out the inside and remove as much paint (if there is any inside) as you can. Tip the filing cabinet so that the back is now the base and place the cabinet where you want your new veggie bed to be.\"}, {\"编号\": 3, \"标题\": \"Repaint the outside.\", \"描述\": \"Using outdoor safe spray paint, repaint the outside a fun new color to start bringing the cabinet back to life. Look for spray paints that are graded to stick well to smooth metal or enamel.\"}, {\"编号\": 4, \"标题\": \"Line the cabinet.\", \"描述\": \"Get a lining material and line the inside of your cabinet. Weed liner is good for this. It will help keep the metal from becoming damaged too quickly.\"}, {\"编号\": 5, \"标题\": \"Add your drainage material.\", \"描述\": \"Unless you drill holes in the new bottom of the cabinet, you'll need to place several inches of filler material at the bottom of the cabinet to allow drainage. Start with a base, single layer of river rock, add a 3\\\" layer of gravel, and then add a 3\\\" layer of sand.\"}, {\"编号\": 6, \"标题\": \"Fill with planting soil.\", \"描述\": \"Now, fill your filing cabinet with planting soil. Leave about 2\\\" at the top. More soil can be filled in if needed once your plants are put in.\"}, {\"编号\": 7, \"标题\": \"Grow your veg!\", \"描述\": \"Grow or transplant your vegetable plants. Enjoy your colorful, modern garden box!\"}]}, {\"编号\": 3, \"标题\": \"Garden Brick Boxes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Purchase the necessary bricks.\", \"描述\": \"Think about the size and height that you want the garden bed to be and then buy the amount of garden brick that you find appropriate for that size. You can buy more later if you need it, so don't overbuy.\"}, {\"编号\": 2, \"标题\": \"Level the ground\", \"描述\": \"Level the ground where you plan to put the bed.\"}, {\"编号\": 3, \"标题\": \"Lay out the bricks layer by layer.\", \"描述\": \"Lay out the first layer of the garden bricks, adjusting for size and making sure that the bricks fit snugly. Then, move to the next layer and the next until the wall is at the height you desire. Stagger the bricks in a way that looks good to you.\"}, {\"编号\": 4, \"标题\": \"Line the garden bed.\", \"描述\": \"Add a thick liner or a heavy duty weed liner to the inside of the box. Leave extra material coming up over the edge. The extra will be trimmed away later.\"}, {\"编号\": 5, \"标题\": \"Fill the garden bed.\", \"描述\": \"Fill the box with high quality soil and fertilizers if you want them. Leave extra space at the top (roughly 2\\\").\"}, {\"编号\": 6, \"标题\": \"Plant your vegetables!\", \"描述\": \"Enjoy your new garden beds!\"}], \"小提示\": [\"The hardware cloth and weed cloth will be a necessity to keep out the weeds and gophers.\\n\", \"Use redwood or cedar, if possible.\\n\", \"Use screws to hold it together better.\\n\"], \"注意事项\": [\"Be sure it gets water regularly.\\n\", \"Keep it organic and natural, as possible.\\n\", \"Avoid chemicals in your garden.\\n\", \"You can garden year round. If you have snow, build cold frames.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,153 |
How to Build Rapport
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1. Mirroring Body Language
1-1. Shadow the placement and movement of the other person’s hands.
Watch to see if they are hanging their arms loosely at their sides or frantically gesturing in the air while talking. Try to incorporate some of these movements into your own style. This might mean moving your hands more or maybe keeping them more still.
For example, if you are talking with someone who keeps their hands buried in their pockets, then mirror this movement.
1-2. Follow the other person’s posture.
Look at your conversation partner, or the entire group, to see if they are acting casual or more formal. Are their spines straight and heads at attention? Or, are they leaning in various relaxed positions? Mirror the formality of the other people who you are around to show that you fit in.
If you’re in a meeting and everyone else is sitting up straight in their chairs, then scoot a little forward in your chair and straighten your spine.
If your conversation partner is standing with their arms crossed, then you’ll want to weigh whether or not you want to appear equally closed off before copying their posture.
1-3. Match the other person’s breathing patterns.
This is a more subtle way to get in sync with a conversation partner. Observe them closely to see if they are breathing from deep in their chest or more shallowly from their diaphragm. Try to match the pace of their inhalations and exhalations.
You’ll also find that this helps to create natural breaks and pauses in the conversation.
1-4. Meet the energy level of the other person(s).
If the person you are talking to is more shy and retiring, then talking with them in a hyper or enthusiastic way could be overwhelming for them. Similarly, if you are talking with an exuberant person, then being very soft-spoken might lead to one-sided conversation.
This doesn’t mean that you must change your entire personality or way of interacting. Instead, try to strike a balance that lets you bond with the other person successfully.
For example, if your conversation partner tends to speak softly when discussing serious matters, follow their lead if you have something important to add.
1-5. Mimic the tone and volume of your conversation partner(s).
A person who speaks in quiet, soft tones can feel steamrolled by a loud and boisterous counterpart. Raise or lower your voice until you notice that the person who you are talking to is actually paying attention to what you are saying. If your partner is a fast-talker, you may need to speed up, too.
In some situations, the other person may be talking softly out of respect for their surroundings, such as in a museum or church. Showing the same situational respect is a way to instantly build rapport.
2. Building Rapport through Conversation
2-1. Mention an end to the conversation.
This is especially important if you are talking with a stranger or acquaintance. Work into the conversation a mention of needing to be elsewhere soon. This will make the other person not feel obligated to talk for a long while, which will actually build rapport between you both.
For example, in a work setting, you might say, “I have a meeting in 5 minutes, but I was wondering if you’d heard anything from human resources about the possibility of new hires.”
In a casual or social setting, you might say, “I’ve got to rush to finish these errands, but just wanted to see if you have any news about the Smith family.”
There are possible exceptions to this suggestion. For example, you might want to intentionally linger if you are meeting with friends or talking with a client who has questions to ask.
2-2. Ask for assistance.
Come up with a small task that the other person could help you with. Then, bring it up to them and ask for their help. This will make them feel needed and important. It may also lead to them requesting a favor from you as well, which can further build your connection.
For example, ask a co-worker to forward on that group email that you seem to have missed.
However, don’t go overboard in asking for help by making many requests or you may seem too needy. A good general rule is to avoid asking for more than you would be willing to offer in return.
2-3. Avoid correcting other people in conversation.
Unless it is a very serious issue that requires an immediate correction by you, just give whoever you are talking to a bit of slack. If you correct every error, then you risk alienating others and appearing superior or arrogant.
For example, if the person who you are talking to mispronounces a celebrity name, just let it go.
2-4. Listen to someone talking without always responding.
Let the other person say their piece and just sit back and listen. Show that you are engaged in what they are saying by nodding your head or encouraging them to continue at intervals. As soon as they pause, resist the urge to jump right in with your own story.
Steering the conversation back to them demonstrates that you are genuinely interested in what they have to say and want to know more. You might say, “Could you tell me more about your trip to the Cincinnati office?”
On a similar note, being visually present by putting your phone away or focusing on one conversation at a time can help someone feel listened to.
2-5. Intermix open-ended questions into conversation.
These are questions that push for answers beyond a basic “yes” or “no.” They encourage people to expand on their previous responses. They also show that you are listening closely and carefully. Questions that start with “How?” or “Why?” are generally the best.
For example, you might ask, “Why did you make that decision to move abroad?”
3. Developing a Relationship
3-1. Offer a small tangible or intangible gift.
It doesn’t really matter what the gift is, as long as it is thoughtful and positive. It can be an item, such as a piece of candy, or something intangible, like a positive reference. The key here is to create a deeper relationship. In many cases, your gift will prompt them to communicate more with you or even offer their own gift.
For example, if someone is new to your office, you might give them a fresh set of stationery for their desk.
3-2. Be trustworthy.
If you promise something, no matter how small, make sure that you follow through with it. Better yet, communicate your timeline to the other person. Building rapport is closely connected to building trust. If you are trustworthy, other people will see you as “safe” and will want to spend time and do business with you.
For example, if you are a salesperson, make sure to carefully describe your product so that the customer knows exactly what they are getting. Then, you’ll get repeat customers.
3-3. Build your relationship slowly.
If you push to become best friends instantly, then you will likely scare the other person away. Instead, enjoy each small step in your budding friendship and take your time. This is also important from a cultural perspective. Some cultures see it as outright insulting to discuss personal matters during initial meetings.
As a general rule, let the other person’s degree of disclosure serve as your guide. If they delve into personal subjects, then you can, too.
Tips
You can also mimic the other person’s use of acronyms, emoticons, or slang in e-mail communication.
You’re never going to match up with someone perfectly or connect with them on every level, and you don’t have to try to maintain a perfect rapport all the time. Just try to find 1 or 2 meaningful areas where you can make a connection.
Warnings
Be careful not to outright copy the other person’s behaviors or you might appear to be mocking, instead of trying to build rapport. Be subtle and only do what feels comfortable for you.
|
{
"create_time": "20230517 10:59:08",
"回答明细": "{\"回答\": \"1. Mirroring Body Language\\n1-1. Shadow the placement and movement of the other person’s hands.\\nWatch to see if they are hanging their arms loosely at their sides or frantically gesturing in the air while talking. Try to incorporate some of these movements into your own style. This might mean moving your hands more or maybe keeping them more still.\\nFor example, if you are talking with someone who keeps their hands buried in their pockets, then mirror this movement.\\n1-2. Follow the other person’s posture.\\nLook at your conversation partner, or the entire group, to see if they are acting casual or more formal. Are their spines straight and heads at attention? Or, are they leaning in various relaxed positions? Mirror the formality of the other people who you are around to show that you fit in.\\nIf you’re in a meeting and everyone else is sitting up straight in their chairs, then scoot a little forward in your chair and straighten your spine.\\nIf your conversation partner is standing with their arms crossed, then you’ll want to weigh whether or not you want to appear equally closed off before copying their posture.\\n1-3. Match the other person’s breathing patterns.\\nThis is a more subtle way to get in sync with a conversation partner. Observe them closely to see if they are breathing from deep in their chest or more shallowly from their diaphragm. Try to match the pace of their inhalations and exhalations.\\nYou’ll also find that this helps to create natural breaks and pauses in the conversation.\\n1-4. Meet the energy level of the other person(s).\\nIf the person you are talking to is more shy and retiring, then talking with them in a hyper or enthusiastic way could be overwhelming for them. Similarly, if you are talking with an exuberant person, then being very soft-spoken might lead to one-sided conversation.\\nThis doesn’t mean that you must change your entire personality or way of interacting. Instead, try to strike a balance that lets you bond with the other person successfully.\\nFor example, if your conversation partner tends to speak softly when discussing serious matters, follow their lead if you have something important to add.\\n1-5. Mimic the tone and volume of your conversation partner(s).\\nA person who speaks in quiet, soft tones can feel steamrolled by a loud and boisterous counterpart. Raise or lower your voice until you notice that the person who you are talking to is actually paying attention to what you are saying. If your partner is a fast-talker, you may need to speed up, too.\\nIn some situations, the other person may be talking softly out of respect for their surroundings, such as in a museum or church. Showing the same situational respect is a way to instantly build rapport.\\n2. Building Rapport through Conversation\\n2-1. Mention an end to the conversation.\\nThis is especially important if you are talking with a stranger or acquaintance. Work into the conversation a mention of needing to be elsewhere soon. This will make the other person not feel obligated to talk for a long while, which will actually build rapport between you both.\\nFor example, in a work setting, you might say, “I have a meeting in 5 minutes, but I was wondering if you’d heard anything from human resources about the possibility of new hires.”\\nIn a casual or social setting, you might say, “I’ve got to rush to finish these errands, but just wanted to see if you have any news about the Smith family.”\\nThere are possible exceptions to this suggestion. For example, you might want to intentionally linger if you are meeting with friends or talking with a client who has questions to ask.\\n2-2. Ask for assistance.\\nCome up with a small task that the other person could help you with. Then, bring it up to them and ask for their help. This will make them feel needed and important. It may also lead to them requesting a favor from you as well, which can further build your connection.\\nFor example, ask a co-worker to forward on that group email that you seem to have missed.\\nHowever, don’t go overboard in asking for help by making many requests or you may seem too needy. A good general rule is to avoid asking for more than you would be willing to offer in return.\\n2-3. Avoid correcting other people in conversation.\\nUnless it is a very serious issue that requires an immediate correction by you, just give whoever you are talking to a bit of slack. If you correct every error, then you risk alienating others and appearing superior or arrogant.\\nFor example, if the person who you are talking to mispronounces a celebrity name, just let it go.\\n2-4. Listen to someone talking without always responding.\\nLet the other person say their piece and just sit back and listen. Show that you are engaged in what they are saying by nodding your head or encouraging them to continue at intervals. As soon as they pause, resist the urge to jump right in with your own story.\\nSteering the conversation back to them demonstrates that you are genuinely interested in what they have to say and want to know more. You might say, “Could you tell me more about your trip to the Cincinnati office?”\\nOn a similar note, being visually present by putting your phone away or focusing on one conversation at a time can help someone feel listened to.\\n2-5. Intermix open-ended questions into conversation.\\nThese are questions that push for answers beyond a basic “yes” or “no.” They encourage people to expand on their previous responses. They also show that you are listening closely and carefully. Questions that start with “How?” or “Why?” are generally the best.\\nFor example, you might ask, “Why did you make that decision to move abroad?”\\n3. Developing a Relationship\\n3-1. Offer a small tangible or intangible gift.\\nIt doesn’t really matter what the gift is, as long as it is thoughtful and positive. It can be an item, such as a piece of candy, or something intangible, like a positive reference. The key here is to create a deeper relationship. In many cases, your gift will prompt them to communicate more with you or even offer their own gift.\\nFor example, if someone is new to your office, you might give them a fresh set of stationery for their desk.\\n3-2. Be trustworthy.\\nIf you promise something, no matter how small, make sure that you follow through with it. Better yet, communicate your timeline to the other person. Building rapport is closely connected to building trust. If you are trustworthy, other people will see you as “safe” and will want to spend time and do business with you.\\nFor example, if you are a salesperson, make sure to carefully describe your product so that the customer knows exactly what they are getting. Then, you’ll get repeat customers.\\n3-3. Build your relationship slowly.\\nIf you push to become best friends instantly, then you will likely scare the other person away. Instead, enjoy each small step in your budding friendship and take your time. This is also important from a cultural perspective. Some cultures see it as outright insulting to discuss personal matters during initial meetings.\\nAs a general rule, let the other person’s degree of disclosure serve as your guide. If they delve into personal subjects, then you can, too.\\nTips\\nYou can also mimic the other person’s use of acronyms, emoticons, or slang in e-mail communication.\\nYou’re never going to match up with someone perfectly or connect with them on every level, and you don’t have to try to maintain a perfect rapport all the time. Just try to find 1 or 2 meaningful areas where you can make a connection.\\nWarnings\\nBe careful not to outright copy the other person’s behaviors or you might appear to be mocking, instead of trying to build rapport. Be subtle and only do what feels comfortable for you.\\n\", \"简要回答\": \"Whether you’re a salesperson or just looking to make friends, it’s important to build rapport with other people. Establishing rapport with someone else is how you build trust and create clear lines of communication. There are a number of tools and techniques that you can use to create these deeper connections, including mimicking body language or remembering details. Being an engaged, active listener also goes a long way. Give yourself plenty of time to build rapport with others, as it can take a while. But, in the end, it is well worth the effort. If you want to learn more about how to improve your rapport-building skills, we’ve got you covered!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Mirroring Body Language\", \"步骤\": [{\"编号\": 1, \"标题\": \"Shadow the placement and movement of the other person’s hands.\", \"描述\": \"Watch to see if they are hanging their arms loosely at their sides or frantically gesturing in the air while talking. Try to incorporate some of these movements into your own style. This might mean moving your hands more or maybe keeping them more still.\\nFor example, if you are talking with someone who keeps their hands buried in their pockets, then mirror this movement.\"}, {\"编号\": 2, \"标题\": \"Follow the other person’s posture.\", \"描述\": \"Look at your conversation partner, or the entire group, to see if they are acting casual or more formal. Are their spines straight and heads at attention? Or, are they leaning in various relaxed positions? Mirror the formality of the other people who you are around to show that you fit in.\\nIf you’re in a meeting and everyone else is sitting up straight in their chairs, then scoot a little forward in your chair and straighten your spine.\\nIf your conversation partner is standing with their arms crossed, then you’ll want to weigh whether or not you want to appear equally closed off before copying their posture.\"}, {\"编号\": 3, \"标题\": \"Match the other person’s breathing patterns.\", \"描述\": \"This is a more subtle way to get in sync with a conversation partner. Observe them closely to see if they are breathing from deep in their chest or more shallowly from their diaphragm. Try to match the pace of their inhalations and exhalations.\\nYou’ll also find that this helps to create natural breaks and pauses in the conversation.\"}, {\"编号\": 4, \"标题\": \"Meet the energy level of the other person(s).\", \"描述\": \"If the person you are talking to is more shy and retiring, then talking with them in a hyper or enthusiastic way could be overwhelming for them. Similarly, if you are talking with an exuberant person, then being very soft-spoken might lead to one-sided conversation.\\nThis doesn’t mean that you must change your entire personality or way of interacting. Instead, try to strike a balance that lets you bond with the other person successfully.\\nFor example, if your conversation partner tends to speak softly when discussing serious matters, follow their lead if you have something important to add.\"}, {\"编号\": 5, \"标题\": \"Mimic the tone and volume of your conversation partner(s).\", \"描述\": \"A person who speaks in quiet, soft tones can feel steamrolled by a loud and boisterous counterpart. Raise or lower your voice until you notice that the person who you are talking to is actually paying attention to what you are saying. If your partner is a fast-talker, you may need to speed up, too.\\nIn some situations, the other person may be talking softly out of respect for their surroundings, such as in a museum or church. Showing the same situational respect is a way to instantly build rapport.\"}]}, {\"编号\": 2, \"标题\": \"Building Rapport through Conversation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Mention an end to the conversation.\", \"描述\": \"This is especially important if you are talking with a stranger or acquaintance. Work into the conversation a mention of needing to be elsewhere soon. This will make the other person not feel obligated to talk for a long while, which will actually build rapport between you both.\\nFor example, in a work setting, you might say, “I have a meeting in 5 minutes, but I was wondering if you’d heard anything from human resources about the possibility of new hires.”\\nIn a casual or social setting, you might say, “I’ve got to rush to finish these errands, but just wanted to see if you have any news about the Smith family.”\\nThere are possible exceptions to this suggestion. For example, you might want to intentionally linger if you are meeting with friends or talking with a client who has questions to ask.\"}, {\"编号\": 2, \"标题\": \"Ask for assistance.\", \"描述\": \"Come up with a small task that the other person could help you with. Then, bring it up to them and ask for their help. This will make them feel needed and important. It may also lead to them requesting a favor from you as well, which can further build your connection.\\nFor example, ask a co-worker to forward on that group email that you seem to have missed.\\nHowever, don’t go overboard in asking for help by making many requests or you may seem too needy. A good general rule is to avoid asking for more than you would be willing to offer in return.\"}, {\"编号\": 3, \"标题\": \"Avoid correcting other people in conversation.\", \"描述\": \"Unless it is a very serious issue that requires an immediate correction by you, just give whoever you are talking to a bit of slack. If you correct every error, then you risk alienating others and appearing superior or arrogant.\\nFor example, if the person who you are talking to mispronounces a celebrity name, just let it go.\"}, {\"编号\": 4, \"标题\": \"Listen to someone talking without always responding.\", \"描述\": \"Let the other person say their piece and just sit back and listen. Show that you are engaged in what they are saying by nodding your head or encouraging them to continue at intervals. As soon as they pause, resist the urge to jump right in with your own story.\\nSteering the conversation back to them demonstrates that you are genuinely interested in what they have to say and want to know more. You might say, “Could you tell me more about your trip to the Cincinnati office?”\\nOn a similar note, being visually present by putting your phone away or focusing on one conversation at a time can help someone feel listened to.\"}, {\"编号\": 5, \"标题\": \"Intermix open-ended questions into conversation.\", \"描述\": \"These are questions that push for answers beyond a basic “yes” or “no.” They encourage people to expand on their previous responses. They also show that you are listening closely and carefully. Questions that start with “How?” or “Why?” are generally the best.\\nFor example, you might ask, “Why did you make that decision to move abroad?”\"}]}, {\"编号\": 3, \"标题\": \"Developing a Relationship\", \"步骤\": [{\"编号\": 1, \"标题\": \"Offer a small tangible or intangible gift.\", \"描述\": \"It doesn’t really matter what the gift is, as long as it is thoughtful and positive. It can be an item, such as a piece of candy, or something intangible, like a positive reference. The key here is to create a deeper relationship. In many cases, your gift will prompt them to communicate more with you or even offer their own gift.\\nFor example, if someone is new to your office, you might give them a fresh set of stationery for their desk.\"}, {\"编号\": 2, \"标题\": \"Be trustworthy.\", \"描述\": \"If you promise something, no matter how small, make sure that you follow through with it. Better yet, communicate your timeline to the other person. Building rapport is closely connected to building trust. If you are trustworthy, other people will see you as “safe” and will want to spend time and do business with you.\\nFor example, if you are a salesperson, make sure to carefully describe your product so that the customer knows exactly what they are getting. Then, you’ll get repeat customers.\"}, {\"编号\": 3, \"标题\": \"Build your relationship slowly.\", \"描述\": \"If you push to become best friends instantly, then you will likely scare the other person away. Instead, enjoy each small step in your budding friendship and take your time. This is also important from a cultural perspective. Some cultures see it as outright insulting to discuss personal matters during initial meetings.\\nAs a general rule, let the other person’s degree of disclosure serve as your guide. If they delve into personal subjects, then you can, too.\"}], \"小提示\": [\"You can also mimic the other person’s use of acronyms, emoticons, or slang in e-mail communication.\\n\", \"You’re never going to match up with someone perfectly or connect with them on every level, and you don’t have to try to maintain a perfect rapport all the time. Just try to find 1 or 2 meaningful areas where you can make a connection.\\n\"], \"注意事项\": [\"Be careful not to outright copy the other person’s behaviors or you might appear to be mocking, instead of trying to build rapport. Be subtle and only do what feels comfortable for you.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,154 |
How to Build Saunas
|
1. Steps
1-1. Choose a spot for your home sauna where plumbing, heating and electricity are easily accessible.
Clear a space that is removed from overhanging trees and running water.
1-2. Install any necessary pipes, wires, or gas lines.
1-3. Dig a space for rocks if you are using lava rocks to heat your sauna.
If using infrared heating, make sure you have enough power for the heating system.
Personal saunas are generally heated in two ways: lava rocks, which are heated in a stove and over which water is poured to create steam, or infrared heating, which uses a heater inside the sauna.
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Lay a simple foundation for your sauna and build the inner frame.
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1-4. This should be a simple structure consisting of wooden boards.
Leave room for three ventilation points: one in the ceiling, one on the floor, and one above the heater. Add spaces for benches and windows as desired.
1-5. Insulate the inner frame with fiberglass and add a vapor barrier to keep moisture off the fiberglass and help it last longer.
1-6. Build a simple outer wall about a foot (or 30 cm) outside the inner frame.
1-7. Roof the sauna with simple wood or tile and remember to keep a ventilation spot open for steam to escape.
1-8. Install your heating system, following instructions given with the system, and leave a wide space for the sauna heater.
1-9. Place the first layer of flooring using ceramic tile.
This goes over your heating system and will collect moisture.
1-10. Lay a second layer of flooring using unsecured boards.
You should be able to easily remove these and clean the tiles.
1-11. Install the sauna heater.
1-12. Add any benches, windows and other fixtures as desired.
1-13. Test the sauna by turning on the heating system and observing the functioning of the ventilation points before using.
Tips
Personal saunas should always be made with wood, as wood can take on and release humidity and heat better than other materials. Cedar and white spruce are two popular woods for saunas, given that they tend not to expand or contract too dramatically.[6]
X
Research source
Many countries require a building permit to make significant changes to the outside of your home and some will require additional permits for the plumbing and electric work, so be sure to check with your local authorities in advance.[7]
X
Research source
If possible, use tongue and groove lumber for the outer wall. This eliminates the necessity of using nails, which will heat up when the sauna is in use and can cause injury.
Warnings
Personal saunas requires constant upkeep. Remember to remove the floorboards to clean the ceramic tiles, clean the sauna heater, check the wood for any excessive bulging, and keep the ventilation points clear.[8]
X
Research source
|
{
"create_time": "20230517 10:59:08",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Choose a spot for your home sauna where plumbing, heating and electricity are easily accessible.\\nClear a space that is removed from overhanging trees and running water.\\n1-2. Install any necessary pipes, wires, or gas lines.\\n\\n1-3. Dig a space for rocks if you are using lava rocks to heat your sauna.\\nIf using infrared heating, make sure you have enough power for the heating system.\\nPersonal saunas are generally heated in two ways: lava rocks, which are heated in a stove and over which water is poured to create steam, or infrared heating, which uses a heater inside the sauna.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/3\\\\/38\\\\/Build-Saunas-Step-3Bullet1.jpg\\\\/v4-460px-Build-Saunas-Step-3Bullet1.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/3\\\\/38\\\\/Build-Saunas-Step-3Bullet1.jpg\\\\/aid1392800-v4-728px-Build-Saunas-Step-3Bullet1.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\nLay a simple foundation for your sauna and build the inner frame.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/5\\\\/5b\\\\/Build-Saunas-Step-3Bullet2.jpg\\\\/v4-460px-Build-Saunas-Step-3Bullet2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/5\\\\/5b\\\\/Build-Saunas-Step-3Bullet2.jpg\\\\/aid1392800-v4-728px-Build-Saunas-Step-3Bullet2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\n1-4. This should be a simple structure consisting of wooden boards.\\nLeave room for three ventilation points: one in the ceiling, one on the floor, and one above the heater. Add spaces for benches and windows as desired.\\n1-5. Insulate the inner frame with fiberglass and add a vapor barrier to keep moisture off the fiberglass and help it last longer.\\n\\n1-6. Build a simple outer wall about a foot (or 30 cm) outside the inner frame.\\n\\n1-7. Roof the sauna with simple wood or tile and remember to keep a ventilation spot open for steam to escape.\\n\\n1-8. Install your heating system, following instructions given with the system, and leave a wide space for the sauna heater.\\n\\n1-9. Place the first layer of flooring using ceramic tile.\\nThis goes over your heating system and will collect moisture.\\n1-10. Lay a second layer of flooring using unsecured boards.\\nYou should be able to easily remove these and clean the tiles.\\n1-11. Install the sauna heater.\\n\\n1-12. Add any benches, windows and other fixtures as desired.\\n\\n1-13. Test the sauna by turning on the heating system and observing the functioning of the ventilation points before using.\\n\\nTips\\nPersonal saunas should always be made with wood, as wood can take on and release humidity and heat better than other materials. Cedar and white spruce are two popular woods for saunas, given that they tend not to expand or contract too dramatically.[6]\\nX\\nResearch source\\nMany countries require a building permit to make significant changes to the outside of your home and some will require additional permits for the plumbing and electric work, so be sure to check with your local authorities in advance.[7]\\nX\\nResearch source\\nIf possible, use tongue and groove lumber for the outer wall. This eliminates the necessity of using nails, which will heat up when the sauna is in use and can cause injury.\\nWarnings\\nPersonal saunas requires constant upkeep. Remember to remove the floorboards to clean the ceramic tiles, clean the sauna heater, check the wood for any excessive bulging, and keep the ventilation points clear.[8]\\nX\\nResearch source\\n\", \"简要回答\": \"Saunas are small interior spaces that are heated and fed with water to create a hot, steamy environment where people can relax and ease muscle pain. Building personal saunas is relatively simple if a good location is selected and the adequate materials are purchased. Although styles and sizes of saunas vary, the basic principles of sauna construction are the same, and these steps will give you a general outline of how to build a home sauna.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose a spot for your home sauna where plumbing, heating and electricity are easily accessible.\", \"描述\": \"Clear a space that is removed from overhanging trees and running water.\"}, {\"编号\": 2, \"标题\": \"Install any necessary pipes, wires, or gas lines.\", \"描述\": \"\"}, {\"编号\": 3, \"标题\": \"Dig a space for rocks if you are using lava rocks to heat your sauna.\", \"描述\": \"If using infrared heating, make sure you have enough power for the heating system.\\nPersonal saunas are generally heated in two ways: lava rocks, which are heated in a stove and over which water is poured to create steam, or infrared heating, which uses a heater inside the sauna.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/3\\\\/38\\\\/Build-Saunas-Step-3Bullet1.jpg\\\\/v4-460px-Build-Saunas-Step-3Bullet1.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/3\\\\/38\\\\/Build-Saunas-Step-3Bullet1.jpg\\\\/aid1392800-v4-728px-Build-Saunas-Step-3Bullet1.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\nLay a simple foundation for your sauna and build the inner frame.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/5\\\\/5b\\\\/Build-Saunas-Step-3Bullet2.jpg\\\\/v4-460px-Build-Saunas-Step-3Bullet2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/5\\\\/5b\\\\/Build-Saunas-Step-3Bullet2.jpg\\\\/aid1392800-v4-728px-Build-Saunas-Step-3Bullet2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\"}, {\"编号\": 4, \"标题\": \"This should be a simple structure consisting of wooden boards.\", \"描述\": \"Leave room for three ventilation points: one in the ceiling, one on the floor, and one above the heater. Add spaces for benches and windows as desired.\"}, {\"编号\": 5, \"标题\": \"Insulate the inner frame with fiberglass and add a vapor barrier to keep moisture off the fiberglass and help it last longer.\", \"描述\": \"\"}, {\"编号\": 6, \"标题\": \"Build a simple outer wall about a foot (or 30 cm) outside the inner frame.\", \"描述\": \"\"}, {\"编号\": 7, \"标题\": \"Roof the sauna with simple wood or tile and remember to keep a ventilation spot open for steam to escape.\", \"描述\": \"\"}, {\"编号\": 8, \"标题\": \"Install your heating system, following instructions given with the system, and leave a wide space for the sauna heater.\", \"描述\": \"\"}, {\"编号\": 9, \"标题\": \"Place the first layer of flooring using ceramic tile.\", \"描述\": \"This goes over your heating system and will collect moisture.\"}, {\"编号\": 10, \"标题\": \"Lay a second layer of flooring using unsecured boards.\", \"描述\": \"You should be able to easily remove these and clean the tiles.\"}, {\"编号\": 11, \"标题\": \"Install the sauna heater.\", \"描述\": \"\"}, {\"编号\": 12, \"标题\": \"Add any benches, windows and other fixtures as desired.\", \"描述\": \"\"}, {\"编号\": 13, \"标题\": \"Test the sauna by turning on the heating system and observing the functioning of the ventilation points before using.\", \"描述\": \"\"}], \"小提示\": [\"Personal saunas should always be made with wood, as wood can take on and release humidity and heat better than other materials. Cedar and white spruce are two popular woods for saunas, given that they tend not to expand or contract too dramatically.[6]\\nX\\nResearch source\\n\", \"Many countries require a building permit to make significant changes to the outside of your home and some will require additional permits for the plumbing and electric work, so be sure to check with your local authorities in advance.[7]\\nX\\nResearch source\\n\", \"If possible, use tongue and groove lumber for the outer wall. This eliminates the necessity of using nails, which will heat up when the sauna is in use and can cause injury.\\n\"], \"注意事项\": [\"Personal saunas requires constant upkeep. Remember to remove the floorboards to clean the ceramic tiles, clean the sauna heater, check the wood for any excessive bulging, and keep the ventilation points clear.[8]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
|
7,155 |
How to Build School Play Props on a Budget
|
1. Asking for Donations and Fundraising
1-1. Post flyers around the school and town requesting donations.
Both your school and local community can be a wealth of untapped help. Just make sure to get permission before posting the flyers.
Give specific examples of some of the items needed to move forward with the set design for the production. This will make people think about specific items they might have to donate or lend rather than them having to think and come up with their own.
If your school has a newsletter that is mailed or emailed out to parents, ask if the newsletter could include your flyer. Consider including the flyer on other social media sites as well.
1-2. Plan a fundraiser or a bake sale.
If you and your theater crew have the time, consider hosting a fundraiser or a bake sale to raise additional funds. This is something that should be done a few months in advance of the production as it can help spread the word early that the production is in need of help.
1-3. Ask an authority figure at your school if you could borrow unused items.
Your school may have a roomful of old tables, desks, and chairs that are not currently being used in a classroom. These items will be simple furnishings to use for set pieces.
If that standard plastic or metal chair does not fit the decor for the scene, try covering it with a large piece of extra fabric or a blanket to create a stylish covering.
1-4. Set up a donation stand at school or sporting events.
A lot of different school club activities and sporting events bring in people from the community. Setting up a small table with a donations jar and information about the upcoming play will raise funds for the production, and spread local awareness about the event. Just make sure to get the necessary permission from your school to do this.
Make sure to also have flyers to hand out to people at the event. If the flyer lists specific items you need for the production, you may even get some people interested in lending furniture or clothing to the production.
2. Creating Budget Scenery and Backdrops
2-1. Purchase damaged or bowed wood from local lumber stores.
While it might not be visibly advertised, some lumbers stores are known for significantly discounting damaged or bowed wood. If you explain that the lumber is needed for a local theater production, the lumber store might even donate some other needed supplies as well.
2-2. Check local hardware or paint stores for paint supplies.
Very often, a paint color is mixed, but it isn't quite right for the customer. These are often available at a greatly reduced price, or for free, if asked.
It is important to get a variety of colors and shades. Paint is a simple way to change the look of an item without having to hunt for something specific. Try and get the primary colors of red, blue, and yellow, along with white and black paint. This combination will allow you to create a wide variety of other colors and shades.
2-3. Make fabric backdrops to set the scene on the stage.
Having backdrops as part of the set design can easily transform a particular scene without having to spend money on fancy lighting or projector screens. Most of the items needed to create a standard backdrop can even be found at your local hardware store.
Take some old white sheets or white canvas drop cloths, and pull them taut over wooden or PVC pipe frames. Make enough backdrops to cover the back of the stage. Then enlist help from some good artists at your school to paint the needed designs on the backdrops.
2-4. Repaint backdrops from previous productions.
If you already have a few backdrops from other productions, you do not have to make new ones. Just repaint the backdrops you already have, or find a creative way to repurpose the scene that is already painted on them.
For example, a generic backdrop that is painted with bricks on it could be a city scene, a castle, or an apartment. What will help distinguish the scene is what items you place around the generic backdrop.
2-5. Construct scenery pieces out of plywood or sturdy cardboard.
Plywood and cardboard set pieces, though flat, can be painted vibrantly to represent a tree or bush, and are light enough to be moved on and off stage quickly. These kinds of set pieces are inexpensive to make, especially if the plywood or cardboard was found or donated, and can often be reused in future productions.
Remember that objects just need to look like and suggest what they are, and not necessarily be a three-dimensional representation of what they are.
3. Making Inexpensive Costumes and Props
3-1. Go to your local thrift store for discounted clothes and furniture items.
Whether your production is in need of simple costumes or statement pieces, see what your local thrift store has to offer. Places like Goodwill or Salvation Army may even have furniture pieces available to purchase at a bargain price.
Ask if your local thrift store will consider loaning items from their store. This would be especially helpful if your school is planning on having more productions in the future. The thrift store may just ask for any borrowed items to be returned in good condition, and recognition in the program pamphlet for the donation.
3-2. Visit your local dollar store to purchase items that can be used as props.
The dollar store is a great place to find inexpensive props and other crafting items. If you go during a certain season or holiday, you will even be able to pick up seasonal items and decorations for very little money.
Check out the plastic tableware and tablecloths to spruce up a kitchen scene, or peruse through the plastic greenery to assemble fake potted plants and bouquets to liven up a garden scene.
Don’t be afraid to use your imagination and get crafty with some hot glue. For example, if you combine some white round gift boxes, ribbon, and some fake flowers, you can create a layered wedding cake prop.
3-3. Design props that can have more than one use.
Having props that serve more than one purpose will save you money on the current production, and any future productions as well. Budgeting for props that have multiple uses may also allow you to splurge on props or set pieces that did not make the initial cut as being important.
Get creative with reusing big props as well as small props. A fake pine tree could serve as a holiday tree, or it could represent a tree in a park scene that the actors have a picnic under. A stack of books can sit on a desk to portray an office space, or actors can place the books on a shelf to represent a library.
It is never too late or too early to start a prop collection. This will make planning your next production easier. Make a catalogue or a list of what is available in storage to avoid purchasing or creating duplicate props.
3-4. Use online tutorials to learn how to tailor thrifted clothes into costumes.
While it is nice to have a couple of people involved with the production who know how to sew or do alterations, this might not be the case. The internet is filled with video and written tutorials on how to transform drab thrifted items into an entirely different outfit.
Tips
Be sure to thank the people in and outside of your community who helped make your production set possible. You can include the individual names or businesses on the program, or even send a personal thank-you note after the production. This kind of gesture may even ensure their help for the next production.[20]
X
Research source
Figure out what props and set pieces are essential for your production. If you are operating on a tight budget, listing out the props and set pieces needed will keep you from purchasing excess pieces.[21]
X
Research source
Take good care of anything that is borrowed. Label the borrowed items — in a discrete and reversible manner — with the name of the person or organization that lent the items. Keep a list with the information as well, along with the contact information so you can easily arrange to return the items.[22]
X
Research source
Warnings
Be careful when working with tools and paints. Don’t be afraid to ask for help when working with tools you are unfamiliar with, and always work in a well ventilated area when painting.[23]
X
Research source
|
{
"create_time": "20230517 10:59:08",
"回答明细": "{\"回答\": \"1. Asking for Donations and Fundraising\\n1-1. Post flyers around the school and town requesting donations.\\nBoth your school and local community can be a wealth of untapped help. Just make sure to get permission before posting the flyers.\\nGive specific examples of some of the items needed to move forward with the set design for the production. This will make people think about specific items they might have to donate or lend rather than them having to think and come up with their own.\\nIf your school has a newsletter that is mailed or emailed out to parents, ask if the newsletter could include your flyer. Consider including the flyer on other social media sites as well.\\n1-2. Plan a fundraiser or a bake sale.\\nIf you and your theater crew have the time, consider hosting a fundraiser or a bake sale to raise additional funds. This is something that should be done a few months in advance of the production as it can help spread the word early that the production is in need of help.\\n1-3. Ask an authority figure at your school if you could borrow unused items.\\nYour school may have a roomful of old tables, desks, and chairs that are not currently being used in a classroom. These items will be simple furnishings to use for set pieces.\\nIf that standard plastic or metal chair does not fit the decor for the scene, try covering it with a large piece of extra fabric or a blanket to create a stylish covering.\\n1-4. Set up a donation stand at school or sporting events.\\nA lot of different school club activities and sporting events bring in people from the community. Setting up a small table with a donations jar and information about the upcoming play will raise funds for the production, and spread local awareness about the event. Just make sure to get the necessary permission from your school to do this.\\nMake sure to also have flyers to hand out to people at the event. If the flyer lists specific items you need for the production, you may even get some people interested in lending furniture or clothing to the production.\\n2. Creating Budget Scenery and Backdrops\\n2-1. Purchase damaged or bowed wood from local lumber stores.\\nWhile it might not be visibly advertised, some lumbers stores are known for significantly discounting damaged or bowed wood. If you explain that the lumber is needed for a local theater production, the lumber store might even donate some other needed supplies as well.\\n2-2. Check local hardware or paint stores for paint supplies.\\nVery often, a paint color is mixed, but it isn't quite right for the customer. These are often available at a greatly reduced price, or for free, if asked.\\nIt is important to get a variety of colors and shades. Paint is a simple way to change the look of an item without having to hunt for something specific. Try and get the primary colors of red, blue, and yellow, along with white and black paint. This combination will allow you to create a wide variety of other colors and shades.\\n2-3. Make fabric backdrops to set the scene on the stage.\\nHaving backdrops as part of the set design can easily transform a particular scene without having to spend money on fancy lighting or projector screens. Most of the items needed to create a standard backdrop can even be found at your local hardware store.\\nTake some old white sheets or white canvas drop cloths, and pull them taut over wooden or PVC pipe frames. Make enough backdrops to cover the back of the stage. Then enlist help from some good artists at your school to paint the needed designs on the backdrops.\\n2-4. Repaint backdrops from previous productions.\\nIf you already have a few backdrops from other productions, you do not have to make new ones. Just repaint the backdrops you already have, or find a creative way to repurpose the scene that is already painted on them.\\nFor example, a generic backdrop that is painted with bricks on it could be a city scene, a castle, or an apartment. What will help distinguish the scene is what items you place around the generic backdrop.\\n2-5. Construct scenery pieces out of plywood or sturdy cardboard.\\nPlywood and cardboard set pieces, though flat, can be painted vibrantly to represent a tree or bush, and are light enough to be moved on and off stage quickly. These kinds of set pieces are inexpensive to make, especially if the plywood or cardboard was found or donated, and can often be reused in future productions.\\nRemember that objects just need to look like and suggest what they are, and not necessarily be a three-dimensional representation of what they are.\\n3. Making Inexpensive Costumes and Props\\n3-1. Go to your local thrift store for discounted clothes and furniture items.\\nWhether your production is in need of simple costumes or statement pieces, see what your local thrift store has to offer. Places like Goodwill or Salvation Army may even have furniture pieces available to purchase at a bargain price.\\nAsk if your local thrift store will consider loaning items from their store. This would be especially helpful if your school is planning on having more productions in the future. The thrift store may just ask for any borrowed items to be returned in good condition, and recognition in the program pamphlet for the donation.\\n3-2. Visit your local dollar store to purchase items that can be used as props.\\nThe dollar store is a great place to find inexpensive props and other crafting items. If you go during a certain season or holiday, you will even be able to pick up seasonal items and decorations for very little money.\\nCheck out the plastic tableware and tablecloths to spruce up a kitchen scene, or peruse through the plastic greenery to assemble fake potted plants and bouquets to liven up a garden scene.\\nDon’t be afraid to use your imagination and get crafty with some hot glue. For example, if you combine some white round gift boxes, ribbon, and some fake flowers, you can create a layered wedding cake prop.\\n3-3. Design props that can have more than one use.\\nHaving props that serve more than one purpose will save you money on the current production, and any future productions as well. Budgeting for props that have multiple uses may also allow you to splurge on props or set pieces that did not make the initial cut as being important.\\nGet creative with reusing big props as well as small props. A fake pine tree could serve as a holiday tree, or it could represent a tree in a park scene that the actors have a picnic under. A stack of books can sit on a desk to portray an office space, or actors can place the books on a shelf to represent a library.\\nIt is never too late or too early to start a prop collection. This will make planning your next production easier. Make a catalogue or a list of what is available in storage to avoid purchasing or creating duplicate props.\\n3-4. Use online tutorials to learn how to tailor thrifted clothes into costumes.\\nWhile it is nice to have a couple of people involved with the production who know how to sew or do alterations, this might not be the case. The internet is filled with video and written tutorials on how to transform drab thrifted items into an entirely different outfit.\\nTips\\nBe sure to thank the people in and outside of your community who helped make your production set possible. You can include the individual names or businesses on the program, or even send a personal thank-you note after the production. This kind of gesture may even ensure their help for the next production.[20]\\nX\\nResearch source\\nFigure out what props and set pieces are essential for your production. If you are operating on a tight budget, listing out the props and set pieces needed will keep you from purchasing excess pieces.[21]\\nX\\nResearch source\\nTake good care of anything that is borrowed. Label the borrowed items — in a discrete and reversible manner — with the name of the person or organization that lent the items. Keep a list with the information as well, along with the contact information so you can easily arrange to return the items.[22]\\nX\\nResearch source\\nWarnings\\nBe careful when working with tools and paints. Don’t be afraid to ask for help when working with tools you are unfamiliar with, and always work in a well ventilated area when painting.[23]\\nX\\nResearch source\\n\", \"简要回答\": \"Building sets for theater productions can be pricey, especially if you want detailed and elaborate sets. If you are building props and set pieces for a school play, then you are most likely operating on a tight budget. While you could put on a very minimalistic production and pretend you have scenery and props, there are some very simple and easy ways to put on a good production on a budget.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Asking for Donations and Fundraising\", \"步骤\": [{\"编号\": 1, \"标题\": \"Post flyers around the school and town requesting donations.\", \"描述\": \"Both your school and local community can be a wealth of untapped help. Just make sure to get permission before posting the flyers.\\nGive specific examples of some of the items needed to move forward with the set design for the production. This will make people think about specific items they might have to donate or lend rather than them having to think and come up with their own.\\nIf your school has a newsletter that is mailed or emailed out to parents, ask if the newsletter could include your flyer. Consider including the flyer on other social media sites as well.\"}, {\"编号\": 2, \"标题\": \"Plan a fundraiser or a bake sale.\", \"描述\": \"If you and your theater crew have the time, consider hosting a fundraiser or a bake sale to raise additional funds. This is something that should be done a few months in advance of the production as it can help spread the word early that the production is in need of help.\"}, {\"编号\": 3, \"标题\": \"Ask an authority figure at your school if you could borrow unused items.\", \"描述\": \"Your school may have a roomful of old tables, desks, and chairs that are not currently being used in a classroom. These items will be simple furnishings to use for set pieces.\\nIf that standard plastic or metal chair does not fit the decor for the scene, try covering it with a large piece of extra fabric or a blanket to create a stylish covering.\"}, {\"编号\": 4, \"标题\": \"Set up a donation stand at school or sporting events.\", \"描述\": \"A lot of different school club activities and sporting events bring in people from the community. Setting up a small table with a donations jar and information about the upcoming play will raise funds for the production, and spread local awareness about the event. Just make sure to get the necessary permission from your school to do this.\\nMake sure to also have flyers to hand out to people at the event. If the flyer lists specific items you need for the production, you may even get some people interested in lending furniture or clothing to the production.\"}]}, {\"编号\": 2, \"标题\": \"Creating Budget Scenery and Backdrops\", \"步骤\": [{\"编号\": 1, \"标题\": \"Purchase damaged or bowed wood from local lumber stores.\", \"描述\": \"While it might not be visibly advertised, some lumbers stores are known for significantly discounting damaged or bowed wood. If you explain that the lumber is needed for a local theater production, the lumber store might even donate some other needed supplies as well.\"}, {\"编号\": 2, \"标题\": \"Check local hardware or paint stores for paint supplies.\", \"描述\": \"Very often, a paint color is mixed, but it isn't quite right for the customer. These are often available at a greatly reduced price, or for free, if asked.\\nIt is important to get a variety of colors and shades. Paint is a simple way to change the look of an item without having to hunt for something specific. Try and get the primary colors of red, blue, and yellow, along with white and black paint. This combination will allow you to create a wide variety of other colors and shades.\"}, {\"编号\": 3, \"标题\": \"Make fabric backdrops to set the scene on the stage.\", \"描述\": \"Having backdrops as part of the set design can easily transform a particular scene without having to spend money on fancy lighting or projector screens. Most of the items needed to create a standard backdrop can even be found at your local hardware store.\\nTake some old white sheets or white canvas drop cloths, and pull them taut over wooden or PVC pipe frames. Make enough backdrops to cover the back of the stage. Then enlist help from some good artists at your school to paint the needed designs on the backdrops.\"}, {\"编号\": 4, \"标题\": \"Repaint backdrops from previous productions.\", \"描述\": \"If you already have a few backdrops from other productions, you do not have to make new ones. Just repaint the backdrops you already have, or find a creative way to repurpose the scene that is already painted on them.\\nFor example, a generic backdrop that is painted with bricks on it could be a city scene, a castle, or an apartment. What will help distinguish the scene is what items you place around the generic backdrop.\"}, {\"编号\": 5, \"标题\": \"Construct scenery pieces out of plywood or sturdy cardboard.\", \"描述\": \"Plywood and cardboard set pieces, though flat, can be painted vibrantly to represent a tree or bush, and are light enough to be moved on and off stage quickly. These kinds of set pieces are inexpensive to make, especially if the plywood or cardboard was found or donated, and can often be reused in future productions.\\nRemember that objects just need to look like and suggest what they are, and not necessarily be a three-dimensional representation of what they are.\"}]}, {\"编号\": 3, \"标题\": \"Making Inexpensive Costumes and Props\", \"步骤\": [{\"编号\": 1, \"标题\": \"Go to your local thrift store for discounted clothes and furniture items.\", \"描述\": \"Whether your production is in need of simple costumes or statement pieces, see what your local thrift store has to offer. Places like Goodwill or Salvation Army may even have furniture pieces available to purchase at a bargain price.\\nAsk if your local thrift store will consider loaning items from their store. This would be especially helpful if your school is planning on having more productions in the future. The thrift store may just ask for any borrowed items to be returned in good condition, and recognition in the program pamphlet for the donation.\"}, {\"编号\": 2, \"标题\": \"Visit your local dollar store to purchase items that can be used as props.\", \"描述\": \"The dollar store is a great place to find inexpensive props and other crafting items. If you go during a certain season or holiday, you will even be able to pick up seasonal items and decorations for very little money.\\nCheck out the plastic tableware and tablecloths to spruce up a kitchen scene, or peruse through the plastic greenery to assemble fake potted plants and bouquets to liven up a garden scene.\\nDon’t be afraid to use your imagination and get crafty with some hot glue. For example, if you combine some white round gift boxes, ribbon, and some fake flowers, you can create a layered wedding cake prop.\"}, {\"编号\": 3, \"标题\": \"Design props that can have more than one use.\", \"描述\": \"Having props that serve more than one purpose will save you money on the current production, and any future productions as well. Budgeting for props that have multiple uses may also allow you to splurge on props or set pieces that did not make the initial cut as being important.\\nGet creative with reusing big props as well as small props. A fake pine tree could serve as a holiday tree, or it could represent a tree in a park scene that the actors have a picnic under. A stack of books can sit on a desk to portray an office space, or actors can place the books on a shelf to represent a library.\\nIt is never too late or too early to start a prop collection. This will make planning your next production easier. Make a catalogue or a list of what is available in storage to avoid purchasing or creating duplicate props.\"}, {\"编号\": 4, \"标题\": \"Use online tutorials to learn how to tailor thrifted clothes into costumes.\", \"描述\": \"While it is nice to have a couple of people involved with the production who know how to sew or do alterations, this might not be the case. The internet is filled with video and written tutorials on how to transform drab thrifted items into an entirely different outfit.\"}], \"小提示\": [\"Be sure to thank the people in and outside of your community who helped make your production set possible. You can include the individual names or businesses on the program, or even send a personal thank-you note after the production. This kind of gesture may even ensure their help for the next production.[20]\\nX\\nResearch source\\n\", \"Figure out what props and set pieces are essential for your production. If you are operating on a tight budget, listing out the props and set pieces needed will keep you from purchasing excess pieces.[21]\\nX\\nResearch source\\n\", \"Take good care of anything that is borrowed. Label the borrowed items — in a discrete and reversible manner — with the name of the person or organization that lent the items. Keep a list with the information as well, along with the contact information so you can easily arrange to return the items.[22]\\nX\\nResearch source\\n\"], \"注意事项\": [\"Be careful when working with tools and paints. Don’t be afraid to ask for help when working with tools you are unfamiliar with, and always work in a well ventilated area when painting.[23]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,156 |
How to Increase Your Self Confidence with Positive Daily Practices
|
1. Practicing Self-Care
1-1. Wear what makes you feel good.
You look your best when you feel your best. So, ignore the trends and build a wardrobe that makes you happy. Trust us, your inner confidence will make you look amazing.
If you’re into fashion, stick to the styles that work best for you.
1-2. Eat a healthy diet
A balanced diet helps you look and feel your best, so load up on fruits and veggies. On the other hand, limit how much junk food and sweets you eat because they’re less nutritious. When you’re feeling great, your confidence can blossom.
For breakfast, you might eat yogurt with chopped up fruit or a bowl of oatmeal with apples or bananas in it.
At lunch, you might have a tasty turkey wrap with lettuce and tomato and a side of baby carrots. Alternatively, you might prefer a salad with a pouch of tuna.
For dinner, you could eat grilled veggies with fish served over a bed of rice or sauteed veggies with grilled chicken and a baked sweet potato.
1-3. Exercise
When you take good care of yourself, you feel more confident and capable. For good health, exercise for 30 minutes a day most days a week. Do something fun, like playing tennis, going for a walk with a friend, or dancing to your favorite music.
Schedule exercise into your day so you won’t forget.
Invite your friend or partner to exercise with you to make it more fun. Plus, that way you’ll have an accountability partner.
1-4. Get proper sleep
According to experts, being properly rested actually helps you have more self confidence. The average adult needs at least 7 hours of sleep each night, while teens need between 8 and 10 hours of sleep. Follow a sleep schedule to help you get the sleep you need to glow with confidence.
Ideally, go to bed and get up at the same time every day so it becomes a habit. You’ll fall asleep easier this way and feel ready to get up in the morning.
1-5. Meditate
Having a calm mind improves your confidence because it helps you be more self-aware. Additionally, meditating teaches you to be non-judgemental when it comes to your thoughts. It’s super easy to meditate, and you can do it anywhere. For guided meditations, try a free meditation on YouTube or use a free app like one of these:
Calm
Insight Timer
Headspace
1-6. Practice gratitude
Recognizing all the good in your life helps you remember that you have a lot going for you. Start keeping a gratitude list to help you focus on the positives. Every day, add at least 3 things to your list. When you’re feeling a moment of doubt, read through your list to help build yourself back up.
You might write, “My family, my cat, books, coffee, sunshine, my friends, good chocolate, etc.”
It’s okay to repeat things on your list. Just write down the first 3 things that pop into your head.
2. Learning to Love Yourself
2-1. List your strengths
Everyone is good at something, so focus on areas where you’re the best. Write down everything you do well, and take pride in your talents. When you’re feeling down, read your list of strengths so you can remind yourself how amazing you are.
Your list might include, “creative, helpful, smart, thoughtful, great dancer.”
2-2. Celebrate your small successes.
Recognizing your accomplishments helps you see how truly amazing you really are. Even small milestones on your journey to success are important. Take a moment to enjoy your achievements and the progress you’re making toward your goals. Take pride in things like:
Completing a project.
Baking an amazing pie.
Taking the first step toward a goal.
Winning an award at work or school.
Getting a compliment on something you did.
2-3. Use positive self-talk to counter negative thinking.
We all have an inner critic, and it can totally derail your confidence. Luckily, you have the power to change negative thinking. Do your best to replace your negative thoughts with positive or neutral statements. Additionally, use positive affirmations to improve your self worth.
“I believe in myself.”
“I can achieve my goals if I persevere.”
“I know I’m capable.”
“I’m so proud of how far I’ve come.”
2-4. Accept compliments
When someone compliments you, it means they recognize something amazing about you. Don’t let your inner critic dismiss their kind words. Instead, smile and thank the person for the compliment. You deserve it!
Say, “Thank you so much!” or “Aw, that’s so nice.”
Try to offer them a compliment in return, like “You look great, too.”
You can add the compliment to your list of strengths about yourself and use it to bolster your self-confidence.
2-5. Stop comparing yourself to others
You are one-of-a-kind, so you’re not going to be like everyone else. Plus, you’re only seeing a snapshot of other people’s lives, so any comparisons you make aren’t fair. Instead of using others as a measuring stick for success, use your past self. That way, you can focus on creating a life that makes you happy.
Try to remember that what you see on social media is just the highlights of someone’s life. You usually don’t see the bad days and moments of self-doubt.
2-6. Surround yourself with positive, supportive people.
A good support system helps you stay focused on your best qualities. Identify the people in your life who leave you feeling awesome after you spend time with them. Make plans with friends and family members who make you feel good and who offer encouragement to you.
Call a close friend or family member when you’re feeling down.
Ignore the “shoulds” you’re overly helpful family members tell you. Stay focused on what you want in life.
2-7. Be kind to yourself.
Treat yourself well, and be forgiving when you slip up. We all make mistakes, so cut yourself some slack. Try talking to yourself like you’re speaking to your best friend. You’re just as worthy of compassion as anyone else.
“I’m doing my best, and that’s all I can do.”
“Everyone makes mistakes. It’s no big deal.”
“I’ll just treat this as a learning experience. Next time, I’ll do better.”
2-8. Do things you enjoy.
Following your passions makes you feel unique and accomplished, which builds your self confidence. Plus, you deserve time to invest in what makes you happy. Schedule time to pursue your hobbies and hang out with your friends.
Make art.
Take a cooking class.
Go out with friends once or twice a month.
Get brunch.
Play a sport.
Start a band.
3. Leaving Your Comfort Zone
3-1. Set and pursue realistic goals
Your dreams are totally within reach, and feeling confident can give you the motivation to pursue them. Choose a goal you want to work toward, and then break it up into smaller steps. Start working toward your goal today so you can create the life you want.
You might set a goal to run a marathon, sell your art, write a novel, or get your dream job.
As you take steps toward your goal, your self confidence will increase.
Believe in yourself! You’ve totally got this.
3-2. Try new things.
New experiences broaden your horizons and help you realize everything you’re capable of doing. Make a list of different things you want to try, like bungee jumping or running a 10k. Then, get out there and have some fun checking items off your list. Here’s a list to get you started:
Take an art class.
Climb a rock wall.
Eat Korean barbeque.
Say “hi” to 10 strangers.
Bake enchiladas.
Stay overnight in a haunted house.
Ride a bike along a sea wall or boardwalk.
3-3. Let go of perfectionism.
No one is perfect, so why hold yourself to that standard? Set expectations for yourself like you do for your BFF. You probably cut them some slack, so do the same for yourself. All you can do is your best, and it’s okay if your best fluctuates from day to day.
Everyone starts as a beginner, so don’t expect yourself to be “good” at everything right away. Keep going, and you’ll get where you want to be.
Sometimes you just have to release things into the world. Your painting, novel, or homemade banana bread might not be “perfect,” but it’s better to let people enjoy your creations than to hide them away.
3-4. Treat failures as opportunities.
It sucks majorly when you fail at something. At the same time, it’s a natural part of the path to success. Literally everyone copes with failure, even the most successful people in the world. When you fail, take a lesson from your experience and try again. In the end, it’ll all be part of your success story—and you’ll have the confidence to do anything.
Let’s say you signed up for a marathon but ran out of time to train for it. You know for next time to give yourself more time to prepare for the race, and you’ll also be a better runner than you were when you first started.
Similarly, maybe you tried out for a play but got an ensemble role instead of the lead. You’ll learn a lot as part of the ensemble, and you’ll likely get feedback that you can use to improve your audition next time.
3-5. Face your fears.
It’s easy to let your fears stop you from doing what’s most important to you. When you push past fear, however, your confidence grows, and it gets easier to do what makes you happy. Just take that first step to confront one of your fears. Trust us, it’ll get easier as you become more confident.
You might be afraid of public speaking. Join a Toastmasters club, join the debate team, or sign up to do a reading at an open mic.
Maybe you’re afraid of talking to people you don’t know. Challenge yourself to talk to 5 people you encounter everyday, like the cashier at the grocery store and the neighbor you pass on a walk.
Perhaps you’re afraid your writing isn't good enough. Attend a writers workshop and share something you wrote aloud.
3-6. Help others
Being a positive force in the world boosts your self-confidence. Make a positive impact by doing random acts of kindness and by lending a helping hand. If you have the time, volunteer for a cause that’s really important to you, like feeding people in need or helping animals.
You don’t have to do anything major to help others. Just being there for your family and friends can be enough.
Tips
If you want to improve at something, just practice. Everyone starts as a beginner.
Push yourself to take the first step toward your goals, and you’ll get a big boost in confidence.
|
{
"create_time": "20230517 10:59:09",
"回答明细": "{\"回答\": \"1. Practicing Self-Care\\n1-1. Wear what makes you feel good.\\nYou look your best when you feel your best. So, ignore the trends and build a wardrobe that makes you happy. Trust us, your inner confidence will make you look amazing.\\nIf you’re into fashion, stick to the styles that work best for you.\\n1-2. Eat a healthy diet\\nA balanced diet helps you look and feel your best, so load up on fruits and veggies. On the other hand, limit how much junk food and sweets you eat because they’re less nutritious. When you’re feeling great, your confidence can blossom.\\nFor breakfast, you might eat yogurt with chopped up fruit or a bowl of oatmeal with apples or bananas in it.\\nAt lunch, you might have a tasty turkey wrap with lettuce and tomato and a side of baby carrots. Alternatively, you might prefer a salad with a pouch of tuna.\\nFor dinner, you could eat grilled veggies with fish served over a bed of rice or sauteed veggies with grilled chicken and a baked sweet potato.\\n1-3. Exercise\\nWhen you take good care of yourself, you feel more confident and capable. For good health, exercise for 30 minutes a day most days a week. Do something fun, like playing tennis, going for a walk with a friend, or dancing to your favorite music.\\nSchedule exercise into your day so you won’t forget.\\nInvite your friend or partner to exercise with you to make it more fun. Plus, that way you’ll have an accountability partner.\\n1-4. Get proper sleep\\nAccording to experts, being properly rested actually helps you have more self confidence. The average adult needs at least 7 hours of sleep each night, while teens need between 8 and 10 hours of sleep. Follow a sleep schedule to help you get the sleep you need to glow with confidence.\\nIdeally, go to bed and get up at the same time every day so it becomes a habit. You’ll fall asleep easier this way and feel ready to get up in the morning.\\n1-5. Meditate\\nHaving a calm mind improves your confidence because it helps you be more self-aware. Additionally, meditating teaches you to be non-judgemental when it comes to your thoughts. It’s super easy to meditate, and you can do it anywhere. For guided meditations, try a free meditation on YouTube or use a free app like one of these:\\nCalm\\nInsight Timer\\nHeadspace\\n1-6. Practice gratitude\\nRecognizing all the good in your life helps you remember that you have a lot going for you. Start keeping a gratitude list to help you focus on the positives. Every day, add at least 3 things to your list. When you’re feeling a moment of doubt, read through your list to help build yourself back up.\\nYou might write, “My family, my cat, books, coffee, sunshine, my friends, good chocolate, etc.”\\nIt’s okay to repeat things on your list. Just write down the first 3 things that pop into your head.\\n2. Learning to Love Yourself\\n2-1. List your strengths\\nEveryone is good at something, so focus on areas where you’re the best. Write down everything you do well, and take pride in your talents. When you’re feeling down, read your list of strengths so you can remind yourself how amazing you are.\\nYour list might include, “creative, helpful, smart, thoughtful, great dancer.”\\n2-2. Celebrate your small successes.\\nRecognizing your accomplishments helps you see how truly amazing you really are. Even small milestones on your journey to success are important. Take a moment to enjoy your achievements and the progress you’re making toward your goals. Take pride in things like:\\nCompleting a project.\\nBaking an amazing pie.\\nTaking the first step toward a goal.\\nWinning an award at work or school.\\nGetting a compliment on something you did.\\n2-3. Use positive self-talk to counter negative thinking.\\nWe all have an inner critic, and it can totally derail your confidence. Luckily, you have the power to change negative thinking. Do your best to replace your negative thoughts with positive or neutral statements. Additionally, use positive affirmations to improve your self worth.\\n“I believe in myself.”\\n“I can achieve my goals if I persevere.”\\n“I know I’m capable.”\\n“I’m so proud of how far I’ve come.”\\n2-4. Accept compliments\\nWhen someone compliments you, it means they recognize something amazing about you. Don’t let your inner critic dismiss their kind words. Instead, smile and thank the person for the compliment. You deserve it!\\nSay, “Thank you so much!” or “Aw, that’s so nice.”\\nTry to offer them a compliment in return, like “You look great, too.”\\nYou can add the compliment to your list of strengths about yourself and use it to bolster your self-confidence.\\n2-5. Stop comparing yourself to others\\nYou are one-of-a-kind, so you’re not going to be like everyone else. Plus, you’re only seeing a snapshot of other people’s lives, so any comparisons you make aren’t fair. Instead of using others as a measuring stick for success, use your past self. That way, you can focus on creating a life that makes you happy.\\nTry to remember that what you see on social media is just the highlights of someone’s life. You usually don’t see the bad days and moments of self-doubt.\\n2-6. Surround yourself with positive, supportive people.\\nA good support system helps you stay focused on your best qualities. Identify the people in your life who leave you feeling awesome after you spend time with them. Make plans with friends and family members who make you feel good and who offer encouragement to you.\\nCall a close friend or family member when you’re feeling down.\\nIgnore the “shoulds” you’re overly helpful family members tell you. Stay focused on what you want in life.\\n2-7. Be kind to yourself.\\nTreat yourself well, and be forgiving when you slip up. We all make mistakes, so cut yourself some slack. Try talking to yourself like you’re speaking to your best friend. You’re just as worthy of compassion as anyone else.\\n“I’m doing my best, and that’s all I can do.”\\n“Everyone makes mistakes. It’s no big deal.”\\n“I’ll just treat this as a learning experience. Next time, I’ll do better.”\\n2-8. Do things you enjoy.\\nFollowing your passions makes you feel unique and accomplished, which builds your self confidence. Plus, you deserve time to invest in what makes you happy. Schedule time to pursue your hobbies and hang out with your friends.\\nMake art.\\nTake a cooking class.\\nGo out with friends once or twice a month.\\nGet brunch.\\nPlay a sport.\\nStart a band.\\n3. Leaving Your Comfort Zone\\n3-1. Set and pursue realistic goals\\nYour dreams are totally within reach, and feeling confident can give you the motivation to pursue them. Choose a goal you want to work toward, and then break it up into smaller steps. Start working toward your goal today so you can create the life you want.\\nYou might set a goal to run a marathon, sell your art, write a novel, or get your dream job.\\nAs you take steps toward your goal, your self confidence will increase.\\nBelieve in yourself! You’ve totally got this.\\n3-2. Try new things.\\nNew experiences broaden your horizons and help you realize everything you’re capable of doing. Make a list of different things you want to try, like bungee jumping or running a 10k. Then, get out there and have some fun checking items off your list. Here’s a list to get you started:\\nTake an art class.\\nClimb a rock wall.\\nEat Korean barbeque.\\nSay “hi” to 10 strangers.\\nBake enchiladas.\\nStay overnight in a haunted house.\\nRide a bike along a sea wall or boardwalk.\\n3-3. Let go of perfectionism.\\nNo one is perfect, so why hold yourself to that standard? Set expectations for yourself like you do for your BFF. You probably cut them some slack, so do the same for yourself. All you can do is your best, and it’s okay if your best fluctuates from day to day.\\nEveryone starts as a beginner, so don’t expect yourself to be “good” at everything right away. Keep going, and you’ll get where you want to be.\\nSometimes you just have to release things into the world. Your painting, novel, or homemade banana bread might not be “perfect,” but it’s better to let people enjoy your creations than to hide them away.\\n3-4. Treat failures as opportunities.\\nIt sucks majorly when you fail at something. At the same time, it’s a natural part of the path to success. Literally everyone copes with failure, even the most successful people in the world. When you fail, take a lesson from your experience and try again. In the end, it’ll all be part of your success story—and you’ll have the confidence to do anything.\\nLet’s say you signed up for a marathon but ran out of time to train for it. You know for next time to give yourself more time to prepare for the race, and you’ll also be a better runner than you were when you first started.\\nSimilarly, maybe you tried out for a play but got an ensemble role instead of the lead. You’ll learn a lot as part of the ensemble, and you’ll likely get feedback that you can use to improve your audition next time.\\n3-5. Face your fears.\\nIt’s easy to let your fears stop you from doing what’s most important to you. When you push past fear, however, your confidence grows, and it gets easier to do what makes you happy. Just take that first step to confront one of your fears. Trust us, it’ll get easier as you become more confident.\\nYou might be afraid of public speaking. Join a Toastmasters club, join the debate team, or sign up to do a reading at an open mic.\\nMaybe you’re afraid of talking to people you don’t know. Challenge yourself to talk to 5 people you encounter everyday, like the cashier at the grocery store and the neighbor you pass on a walk.\\nPerhaps you’re afraid your writing isn't good enough. Attend a writers workshop and share something you wrote aloud.\\n3-6. Help others\\nBeing a positive force in the world boosts your self-confidence. Make a positive impact by doing random acts of kindness and by lending a helping hand. If you have the time, volunteer for a cause that’s really important to you, like feeding people in need or helping animals.\\nYou don’t have to do anything major to help others. Just being there for your family and friends can be enough.\\nTips\\nIf you want to improve at something, just practice. Everyone starts as a beginner.\\nPush yourself to take the first step toward your goals, and you’ll get a big boost in confidence.\\n\", \"简要回答\": \"When you walk into a room, do you glow with confidence? Do you believe in yourself? If not, we're here to help you go after your dreams and tackle your fears. We'll tell you exactly how to gain self confidence so you can take the world by storm. It’s time to embrace life and conquer your goals, so let’s get started!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Practicing Self-Care\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear what makes you feel good.\", \"描述\": \"You look your best when you feel your best. So, ignore the trends and build a wardrobe that makes you happy. Trust us, your inner confidence will make you look amazing.\\nIf you’re into fashion, stick to the styles that work best for you.\"}, {\"编号\": 2, \"标题\": \"Eat a healthy diet\", \"描述\": \"A balanced diet helps you look and feel your best, so load up on fruits and veggies. On the other hand, limit how much junk food and sweets you eat because they’re less nutritious. When you’re feeling great, your confidence can blossom.\\nFor breakfast, you might eat yogurt with chopped up fruit or a bowl of oatmeal with apples or bananas in it.\\nAt lunch, you might have a tasty turkey wrap with lettuce and tomato and a side of baby carrots. Alternatively, you might prefer a salad with a pouch of tuna.\\nFor dinner, you could eat grilled veggies with fish served over a bed of rice or sauteed veggies with grilled chicken and a baked sweet potato.\"}, {\"编号\": 3, \"标题\": \"Exercise\", \"描述\": \"When you take good care of yourself, you feel more confident and capable. For good health, exercise for 30 minutes a day most days a week. Do something fun, like playing tennis, going for a walk with a friend, or dancing to your favorite music.\\nSchedule exercise into your day so you won’t forget.\\nInvite your friend or partner to exercise with you to make it more fun. Plus, that way you’ll have an accountability partner.\"}, {\"编号\": 4, \"标题\": \"Get proper sleep\", \"描述\": \"According to experts, being properly rested actually helps you have more self confidence. The average adult needs at least 7 hours of sleep each night, while teens need between 8 and 10 hours of sleep. Follow a sleep schedule to help you get the sleep you need to glow with confidence.\\nIdeally, go to bed and get up at the same time every day so it becomes a habit. You’ll fall asleep easier this way and feel ready to get up in the morning.\"}, {\"编号\": 5, \"标题\": \"Meditate\", \"描述\": \"Having a calm mind improves your confidence because it helps you be more self-aware. Additionally, meditating teaches you to be non-judgemental when it comes to your thoughts. It’s super easy to meditate, and you can do it anywhere. For guided meditations, try a free meditation on YouTube or use a free app like one of these:\\nCalm\\nInsight Timer\\nHeadspace\"}, {\"编号\": 6, \"标题\": \"Practice gratitude\", \"描述\": \"Recognizing all the good in your life helps you remember that you have a lot going for you. Start keeping a gratitude list to help you focus on the positives. Every day, add at least 3 things to your list. When you’re feeling a moment of doubt, read through your list to help build yourself back up.\\nYou might write, “My family, my cat, books, coffee, sunshine, my friends, good chocolate, etc.”\\nIt’s okay to repeat things on your list. Just write down the first 3 things that pop into your head.\"}]}, {\"编号\": 2, \"标题\": \"Learning to Love Yourself\", \"步骤\": [{\"编号\": 1, \"标题\": \"List your strengths\", \"描述\": \"Everyone is good at something, so focus on areas where you’re the best. Write down everything you do well, and take pride in your talents. When you’re feeling down, read your list of strengths so you can remind yourself how amazing you are.\\nYour list might include, “creative, helpful, smart, thoughtful, great dancer.”\"}, {\"编号\": 2, \"标题\": \"Celebrate your small successes.\", \"描述\": \"Recognizing your accomplishments helps you see how truly amazing you really are. Even small milestones on your journey to success are important. Take a moment to enjoy your achievements and the progress you’re making toward your goals. Take pride in things like:\\nCompleting a project.\\nBaking an amazing pie.\\nTaking the first step toward a goal.\\nWinning an award at work or school.\\nGetting a compliment on something you did.\"}, {\"编号\": 3, \"标题\": \"Use positive self-talk to counter negative thinking.\", \"描述\": \"We all have an inner critic, and it can totally derail your confidence. Luckily, you have the power to change negative thinking. Do your best to replace your negative thoughts with positive or neutral statements. Additionally, use positive affirmations to improve your self worth.\\n“I believe in myself.”\\n“I can achieve my goals if I persevere.”\\n“I know I’m capable.”\\n“I’m so proud of how far I’ve come.”\"}, {\"编号\": 4, \"标题\": \"Accept compliments\", \"描述\": \"When someone compliments you, it means they recognize something amazing about you. Don’t let your inner critic dismiss their kind words. Instead, smile and thank the person for the compliment. You deserve it!\\nSay, “Thank you so much!” or “Aw, that’s so nice.”\\nTry to offer them a compliment in return, like “You look great, too.”\\nYou can add the compliment to your list of strengths about yourself and use it to bolster your self-confidence.\"}, {\"编号\": 5, \"标题\": \"Stop comparing yourself to others\", \"描述\": \"You are one-of-a-kind, so you’re not going to be like everyone else. Plus, you’re only seeing a snapshot of other people’s lives, so any comparisons you make aren’t fair. Instead of using others as a measuring stick for success, use your past self. That way, you can focus on creating a life that makes you happy.\\nTry to remember that what you see on social media is just the highlights of someone’s life. You usually don’t see the bad days and moments of self-doubt.\"}, {\"编号\": 6, \"标题\": \"Surround yourself with positive, supportive people.\", \"描述\": \"A good support system helps you stay focused on your best qualities. Identify the people in your life who leave you feeling awesome after you spend time with them. Make plans with friends and family members who make you feel good and who offer encouragement to you.\\nCall a close friend or family member when you’re feeling down.\\nIgnore the “shoulds” you’re overly helpful family members tell you. Stay focused on what you want in life.\"}, {\"编号\": 7, \"标题\": \"Be kind to yourself.\", \"描述\": \"Treat yourself well, and be forgiving when you slip up. We all make mistakes, so cut yourself some slack. Try talking to yourself like you’re speaking to your best friend. You’re just as worthy of compassion as anyone else.\\n“I’m doing my best, and that’s all I can do.”\\n“Everyone makes mistakes. It’s no big deal.”\\n“I’ll just treat this as a learning experience. Next time, I’ll do better.”\"}, {\"编号\": 8, \"标题\": \"Do things you enjoy.\", \"描述\": \"Following your passions makes you feel unique and accomplished, which builds your self confidence. Plus, you deserve time to invest in what makes you happy. Schedule time to pursue your hobbies and hang out with your friends.\\nMake art.\\nTake a cooking class.\\nGo out with friends once or twice a month.\\nGet brunch.\\nPlay a sport.\\nStart a band.\"}]}, {\"编号\": 3, \"标题\": \"Leaving Your Comfort Zone\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set and pursue realistic goals\", \"描述\": \"Your dreams are totally within reach, and feeling confident can give you the motivation to pursue them. Choose a goal you want to work toward, and then break it up into smaller steps. Start working toward your goal today so you can create the life you want.\\nYou might set a goal to run a marathon, sell your art, write a novel, or get your dream job.\\nAs you take steps toward your goal, your self confidence will increase.\\nBelieve in yourself! You’ve totally got this.\"}, {\"编号\": 2, \"标题\": \"Try new things.\", \"描述\": \"New experiences broaden your horizons and help you realize everything you’re capable of doing. Make a list of different things you want to try, like bungee jumping or running a 10k. Then, get out there and have some fun checking items off your list. Here’s a list to get you started:\\nTake an art class.\\nClimb a rock wall.\\nEat Korean barbeque.\\nSay “hi” to 10 strangers.\\nBake enchiladas.\\nStay overnight in a haunted house.\\nRide a bike along a sea wall or boardwalk.\"}, {\"编号\": 3, \"标题\": \"Let go of perfectionism.\", \"描述\": \"No one is perfect, so why hold yourself to that standard? Set expectations for yourself like you do for your BFF. You probably cut them some slack, so do the same for yourself. All you can do is your best, and it’s okay if your best fluctuates from day to day.\\nEveryone starts as a beginner, so don’t expect yourself to be “good” at everything right away. Keep going, and you’ll get where you want to be.\\nSometimes you just have to release things into the world. Your painting, novel, or homemade banana bread might not be “perfect,” but it’s better to let people enjoy your creations than to hide them away.\"}, {\"编号\": 4, \"标题\": \"Treat failures as opportunities.\", \"描述\": \"It sucks majorly when you fail at something. At the same time, it’s a natural part of the path to success. Literally everyone copes with failure, even the most successful people in the world. When you fail, take a lesson from your experience and try again. In the end, it’ll all be part of your success story—and you’ll have the confidence to do anything.\\nLet’s say you signed up for a marathon but ran out of time to train for it. You know for next time to give yourself more time to prepare for the race, and you’ll also be a better runner than you were when you first started.\\nSimilarly, maybe you tried out for a play but got an ensemble role instead of the lead. You’ll learn a lot as part of the ensemble, and you’ll likely get feedback that you can use to improve your audition next time.\"}, {\"编号\": 5, \"标题\": \"Face your fears.\", \"描述\": \"It’s easy to let your fears stop you from doing what’s most important to you. When you push past fear, however, your confidence grows, and it gets easier to do what makes you happy. Just take that first step to confront one of your fears. Trust us, it’ll get easier as you become more confident.\\nYou might be afraid of public speaking. Join a Toastmasters club, join the debate team, or sign up to do a reading at an open mic.\\nMaybe you’re afraid of talking to people you don’t know. Challenge yourself to talk to 5 people you encounter everyday, like the cashier at the grocery store and the neighbor you pass on a walk.\\nPerhaps you’re afraid your writing isn't good enough. Attend a writers workshop and share something you wrote aloud.\"}, {\"编号\": 6, \"标题\": \"Help others\", \"描述\": \"Being a positive force in the world boosts your self-confidence. Make a positive impact by doing random acts of kindness and by lending a helping hand. If you have the time, volunteer for a cause that’s really important to you, like feeding people in need or helping animals.\\nYou don’t have to do anything major to help others. Just being there for your family and friends can be enough.\"}], \"小提示\": [\"If you want to improve at something, just practice. Everyone starts as a beginner.\\n\", \"Push yourself to take the first step toward your goals, and you’ll get a big boost in confidence.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,157 |
How to Build Self Discipline As a Teen
|
1. Learn to accept your options and decide on the best choice.
Every day we're faced with countless decisions.
In these moments we have to make the right choice - the safest, most comfortable choice.
Imagine yourself in bed and your alarm clock goes off, and you have to get ready for school. Whether you're home schooled or not, just imagine yourself in that particular situation. Would you smack the snooze button and wish for another day, or would you get up, despite the sleepiness, and groom yourself for school? Decisions like this are complicated ones, and take discipline to complete.
2. Practice meditation.
Meditation isn't when you sit in "Indian Style" and hum to yourself.
Meditation is in different forms. It is up to you to decide what your meditation is. Is thinking your meditation? Is writing poems your meditation? Writing and playing music? Are video games your meditation? It's ok for video games to be your meditation, as long as you play them sparingly. As long as you can think thoroughly while playing them.
3. Use time management.
The whole reason why some of us can't keep track of what we do is because we don't know how to use time management.
This is when you control the usage of time spent into a particular subject or action being done.
What? Ok, let's say it like this. How much time do you usually spend in your "leisure" time? How much time do you usually spend with chores? Think about that. Which time is more? Normally, as teens, we usually spend more time doing leisure things when we have that time. Now, this is not saying that you have to spend the rest of your life doing chores. The point is, try splitting your leisure time in half and focus on the things that really matter.
4. Do not come up with excuses not to do something.
This is the number one problem we all have when we don't want to do something, especially being as teens.
The idea behind it is that when we're left to our own devices, it's easy to come up with excuses not to do something. Don't wait until you "feel like it".
Sometimes we may say to ourselves, "I'm tired and I don't feel like it because it's too hard!" Bla, bla, bla! Sometimes it takes a little bit of pain to accomplish what we're trying to get accomplished. Really, our body is ready for it, but our mind isn't, because we need to feed it.
To feed your mind, think good thoughts. Do good things. Whether you notice it or not, when you do good things, your mind will pick up on that good deed, and will try to accomplish it again. That's how "habits" are formed.
5. Set smart goals.
Why should we set goals?
Just think about it. They give you a very clear direction in life and help you connect your daily action to a greater purpose. This is suggesting that your life means something and you're not roaming around thinking you have no purpose.
When you create goals, make sure they're: smart, specific, relevant, timely, and attainable.
Don't set a simple, unspecific goal like I want to lose weight. Make it specific and strong like I want to loose 10 lbs. of fat by August 6.
Remember to set realistic expectations. If you set extreme goals, they're going to be harder to accomplish and you may lose motivation. Think big, but start small.
Get into the habit of working on one thing at a time, since trying to change too much at once isn't really feasible.
6. Hack your mind with the 5-minute rule.
Our mind can be our greatest ally, and biggest foe.
One of our mind's greatest flaws is that it often struggles to get things started. But once we're in the flow, it's easy to keep the pace.
If you're really struggling to get going with your work, exercising, meditation, etc., do it for just five minutes. This will train your mind to get use to how things go.
Usually when you start for 5 minutes, you usually (unknowingly) start going ahead of five minutes.
7. Commit to what you're trying to do.
This is another mind thing.
If you're sorta-committing, there'll always be a little voice in your head saying, Ahh, I'll take this day off. You waste a lot of willpower trying to fight that voice.
Remember to be good to yourself in the process. You should focus on positive motivation, not negative punishment. Motivate yourself with small successes, instead of punishing yourself when you don't do something.
8. Don't listen to "haters".
Not everyone likes how you want to better yourself as a human being, but that doesn't mean you have to stop doing what you do just to impress someone else.
This won't get you anywhere.
Tips
Learn how to play chess. It is another way of meditating.
Don't get hijacked by trivia.
Remember, don't play video games for too long. This will not get you anywhere. Just because you have the right to "play" games doesn't mean you have to take it to the next level. You take knowledge to the next level.
|
{
"create_time": "20230517 10:59:09",
"回答明细": "{\"回答\": \"1. Learn to accept your options and decide on the best choice.\\nEvery day we're faced with countless decisions.\\nIn these moments we have to make the right choice - the safest, most comfortable choice. \\nImagine yourself in bed and your alarm clock goes off, and you have to get ready for school. Whether you're home schooled or not, just imagine yourself in that particular situation. Would you smack the snooze button and wish for another day, or would you get up, despite the sleepiness, and groom yourself for school? Decisions like this are complicated ones, and take discipline to complete.\\n2. Practice meditation.\\nMeditation isn't when you sit in \\\"Indian Style\\\" and hum to yourself.\\nMeditation is in different forms. It is up to you to decide what your meditation is. Is thinking your meditation? Is writing poems your meditation? Writing and playing music? Are video games your meditation? It's ok for video games to be your meditation, as long as you play them sparingly. As long as you can think thoroughly while playing them.\\n3. Use time management.\\nThe whole reason why some of us can't keep track of what we do is because we don't know how to use time management.\\nThis is when you control the usage of time spent into a particular subject or action being done. \\nWhat? Ok, let's say it like this. How much time do you usually spend in your \\\"leisure\\\" time? How much time do you usually spend with chores? Think about that. Which time is more? Normally, as teens, we usually spend more time doing leisure things when we have that time. Now, this is not saying that you have to spend the rest of your life doing chores. The point is, try splitting your leisure time in half and focus on the things that really matter.\\n4. Do not come up with excuses not to do something.\\nThis is the number one problem we all have when we don't want to do something, especially being as teens.\\nThe idea behind it is that when we're left to our own devices, it's easy to come up with excuses not to do something. Don't wait until you \\\"feel like it\\\". \\nSometimes we may say to ourselves, \\\"I'm tired and I don't feel like it because it's too hard!\\\" Bla, bla, bla! Sometimes it takes a little bit of pain to accomplish what we're trying to get accomplished. Really, our body is ready for it, but our mind isn't, because we need to feed it.\\nTo feed your mind, think good thoughts. Do good things. Whether you notice it or not, when you do good things, your mind will pick up on that good deed, and will try to accomplish it again. That's how \\\"habits\\\" are formed.\\n5. Set smart goals.\\nWhy should we set goals?\\nJust think about it. They give you a very clear direction in life and help you connect your daily action to a greater purpose. This is suggesting that your life means something and you're not roaming around thinking you have no purpose. \\nWhen you create goals, make sure they're: smart, specific, relevant, timely, and attainable.\\nDon't set a simple, unspecific goal like I want to lose weight. Make it specific and strong like I want to loose 10 lbs. of fat by August 6.\\nRemember to set realistic expectations. If you set extreme goals, they're going to be harder to accomplish and you may lose motivation. Think big, but start small.\\nGet into the habit of working on one thing at a time, since trying to change too much at once isn't really feasible.\\n6. Hack your mind with the 5-minute rule.\\nOur mind can be our greatest ally, and biggest foe.\\nOne of our mind's greatest flaws is that it often struggles to get things started. But once we're in the flow, it's easy to keep the pace. \\nIf you're really struggling to get going with your work, exercising, meditation, etc., do it for just five minutes. This will train your mind to get use to how things go.\\nUsually when you start for 5 minutes, you usually (unknowingly) start going ahead of five minutes.\\n7. Commit to what you're trying to do.\\nThis is another mind thing.\\nIf you're sorta-committing, there'll always be a little voice in your head saying, Ahh, I'll take this day off. You waste a lot of willpower trying to fight that voice. \\nRemember to be good to yourself in the process. You should focus on positive motivation, not negative punishment. Motivate yourself with small successes, instead of punishing yourself when you don't do something.\\n8. Don't listen to \\\"haters\\\".\\nNot everyone likes how you want to better yourself as a human being, but that doesn't mean you have to stop doing what you do just to impress someone else.\\nThis won't get you anywhere.\\nTips\\nLearn how to play chess. It is another way of meditating.\\nDon't get hijacked by trivia.\\nRemember, don't play video games for too long. This will not get you anywhere. Just because you have the right to \\\"play\\\" games doesn't mean you have to take it to the next level. You take knowledge to the next level.\\n\", \"简要回答\": \"If you’re a teen looking to boost their self-discipline, congrats! The fact that you’re even looking into this is a sign that you’re on the right track. Self-discipline is all about your ability to control yourself and focus. It’s easy to bounce around from one impulse to another, but discipline allows you to work hard and achieve your dreams. If you want to build your self-discipline, we’ve got what you're looking for!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Learn to accept your options and decide on the best choice.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Every day we're faced with countless decisions.\", \"描述\": \"In these moments we have to make the right choice - the safest, most comfortable choice. \\nImagine yourself in bed and your alarm clock goes off, and you have to get ready for school. Whether you're home schooled or not, just imagine yourself in that particular situation. Would you smack the snooze button and wish for another day, or would you get up, despite the sleepiness, and groom yourself for school? Decisions like this are complicated ones, and take discipline to complete.\"}]}, {\"编号\": 2, \"标题\": \"Practice meditation.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Meditation isn't when you sit in \\\"Indian Style\\\" and hum to yourself.\", \"描述\": \"Meditation is in different forms. It is up to you to decide what your meditation is. Is thinking your meditation? Is writing poems your meditation? Writing and playing music? Are video games your meditation? It's ok for video games to be your meditation, as long as you play them sparingly. As long as you can think thoroughly while playing them.\"}]}, {\"编号\": 3, \"标题\": \"Use time management.\", \"步骤\": [{\"编号\": 1, \"标题\": \"The whole reason why some of us can't keep track of what we do is because we don't know how to use time management.\", \"描述\": \"This is when you control the usage of time spent into a particular subject or action being done. \\nWhat? Ok, let's say it like this. How much time do you usually spend in your \\\"leisure\\\" time? How much time do you usually spend with chores? Think about that. Which time is more? Normally, as teens, we usually spend more time doing leisure things when we have that time. Now, this is not saying that you have to spend the rest of your life doing chores. The point is, try splitting your leisure time in half and focus on the things that really matter.\"}]}, {\"编号\": 4, \"标题\": \"Do not come up with excuses not to do something.\", \"步骤\": [{\"编号\": 1, \"标题\": \"This is the number one problem we all have when we don't want to do something, especially being as teens.\", \"描述\": \"The idea behind it is that when we're left to our own devices, it's easy to come up with excuses not to do something. Don't wait until you \\\"feel like it\\\". \\nSometimes we may say to ourselves, \\\"I'm tired and I don't feel like it because it's too hard!\\\" Bla, bla, bla! Sometimes it takes a little bit of pain to accomplish what we're trying to get accomplished. Really, our body is ready for it, but our mind isn't, because we need to feed it.\\nTo feed your mind, think good thoughts. Do good things. Whether you notice it or not, when you do good things, your mind will pick up on that good deed, and will try to accomplish it again. That's how \\\"habits\\\" are formed.\"}]}, {\"编号\": 5, \"标题\": \"Set smart goals.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Why should we set goals?\", \"描述\": \"Just think about it. They give you a very clear direction in life and help you connect your daily action to a greater purpose. This is suggesting that your life means something and you're not roaming around thinking you have no purpose. \\nWhen you create goals, make sure they're: smart, specific, relevant, timely, and attainable.\\nDon't set a simple, unspecific goal like I want to lose weight. Make it specific and strong like I want to loose 10 lbs. of fat by August 6.\\nRemember to set realistic expectations. If you set extreme goals, they're going to be harder to accomplish and you may lose motivation. Think big, but start small.\\nGet into the habit of working on one thing at a time, since trying to change too much at once isn't really feasible.\"}]}, {\"编号\": 6, \"标题\": \"Hack your mind with the 5-minute rule.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Our mind can be our greatest ally, and biggest foe.\", \"描述\": \"One of our mind's greatest flaws is that it often struggles to get things started. But once we're in the flow, it's easy to keep the pace. \\nIf you're really struggling to get going with your work, exercising, meditation, etc., do it for just five minutes. This will train your mind to get use to how things go.\\nUsually when you start for 5 minutes, you usually (unknowingly) start going ahead of five minutes.\"}]}, {\"编号\": 7, \"标题\": \"Commit to what you're trying to do.\", \"步骤\": [{\"编号\": 1, \"标题\": \"This is another mind thing.\", \"描述\": \"If you're sorta-committing, there'll always be a little voice in your head saying, Ahh, I'll take this day off. You waste a lot of willpower trying to fight that voice. \\nRemember to be good to yourself in the process. You should focus on positive motivation, not negative punishment. Motivate yourself with small successes, instead of punishing yourself when you don't do something.\"}]}, {\"编号\": 8, \"标题\": \"Don't listen to \\\"haters\\\".\", \"步骤\": [{\"编号\": 1, \"标题\": \"Not everyone likes how you want to better yourself as a human being, but that doesn't mean you have to stop doing what you do just to impress someone else.\", \"描述\": \"This won't get you anywhere.\"}], \"小提示\": [\"Learn how to play chess. It is another way of meditating.\\n\", \"Don't get hijacked by trivia.\\n\", \"Remember, don't play video games for too long. This will not get you anywhere. Just because you have the right to \\\"play\\\" games doesn't mean you have to take it to the next level. You take knowledge to the next level.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,158 |
How to Build Self Worth
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1. Getting Your Head Right
1-1. Understand the power of your attitude toward yourself.
How you perceive yourself, how you talk about yourself, and how you represent yourself eventually becomes the reality for you. And if it happens that you're putting yourself down, belittling your worth, and making light of your talents in the face of others, then you will come across as self-effacing, low in self-esteem, and almost a part of the wallpaper. There's a difference between humility and self-denial.
On the other hand, if you exaggerate your qualities, talents, and skills, you'll come across as egotistical and arrogant. Oddly enough, this is not about overestimating your self-worth but about deceiving yourself through insecurity. There is a middle pathway and it is the one in which you recognize and celebrate the fact that you are a valuable person, equal to everyone else, and that your talents and thoughts are unique and worthy. Getting to this belief can be difficult if you have spent years underestimating your worth but it is always possible to change your thoughts and to learn to value yourself.
1-2. Learn to overcome a fear of self-love.
Self-love is often equated with narcissism, egotism, and some kind of one-way trip to a negative form of introversion. This is probably partly because the English language has a hard time dealing with the word "love" – it has to cover a lot of territory for the many different types of love out there. It is also mired in the confusion people feel about the message to do good unto others, to always be charitable, and to give of oneself. While these are noble intentions, they can often be taken out of proportion and used to downplay putting one's own needs and wants beneath those of others out of a fear of being perceived as selfish or inward-looking. Again, this is about getting the balance right through self-care.
Healthy self love is about being your own best friend. Self love is expressed not through preening oneself all day and constantly announcing how great you are (those are signs of intense insecurity); rather, self love is about treating yourself with the same care, tolerance, generosity, and compassion as you would treat a special friend.
Avoid obsessing over how other people see you. How does it help you to cater your personality to their idea of you? Only you can give yourself the esteem boost you need.
1-3. Trust your own feelings
Self-worth requires that you learn to listen to and rely on your own feelings and not automatically respond to the feelings of other people. When you trust your own feelings, you'll recognize unfair demands and be able to respond to them better.
Self-worth plummets when we let others make decisions for us. Initially, this may seem like the easy route and one that allows you to avoid hard choices, however, our self-worth grows when we make decisions for ourselves. If you don't, you will always find yourself boxed in by what other people decide for you. When the people who make decisions for you disappear from your life, you are left alone and indecisive.
1-4. Analyze yourself.
Many of us live in a culture that is very fond of going to see someone else to analyze us. Here are some questions for your self-analysis:
What experience have I had? How has this experience informed my growth?
What are my talents? List at least five.
What are my skills? Remember that talents are innate, skills need to be worked on to perfect them.
What are my strengths? Stop focusing on your weaknesses; you've probably done that long enough. Start looking at what your strengths are and start thinking about how you can make the most of them in the things you choose to do. Try taking the character strengths survey at www.viacharacter.org.
What do I want to be doing with my life? Am I doing it? If not, why not?
Am I happy with my health? If not, why not? And what can I do to move into wellness instead of living in sickness?
What makes me feel fulfilled? Am I working on that or am I busy working on other people's fulfillment?
What is important to me?
1-5. Stop making your self-worth conditional on other people.
If you try to live up to other people's expectations, you'll struggle to find your self-worth. Unfortunately, many people live this way, making such choices as what to study, what career to choose, where to live, and how many children to have -- all based on expectations from parents, spouses, friends, and the media.
Be very wary of listening too much to people who regret the choices that they made in life and who actively inflict their distress or anger upon others. They'll give you poor information, incorrect details, or simply omit to inform you at all.
People with healthy self-worth will share their insights and learning with you, and will be willing to guide you around life's many traps. Look for those people to mentor you.
Let go of the parts of your self-worth that are based on people's opinions from your childhood. Whether it was your parents, a caregiver, or kids at school, their opinions don't determine who you are as a person. If those people made you feel bad about yourself, look for evidence in your life that they're wrong so you can let go of their opinions.
2. Mastering a Positive Self-Image
2-1. Tell yourself that you matter.
Realistic self pep-talks are great and affirming your self-worth openly to yourself can be a good way to start changing the negative self-talk that you might have developed over time. Make set times during the day to remind yourself that you're a great person. Tell yourself you're special, wonderful, lovable, and loved.
Affirmative talk is part of a range of methods for boosting yourself and for taking out time to acknowledge that you do matter -- just as much as every person around you.
Try to be specific with your self-affirmations. For example, instead of saying "I love myself," you could say "I love myself because I'm a smart, compassionate person."
2-2. Prove to yourself that you matter.
One of the problems with self-affirmations is that there is a sense that affirmations are magical, that they are all that's needed to improve your sense of self. When in reality, you also need to act on your sense of self-worth. This is achieved by recognizing and accepting responsibility.
Responsibility is recognizing that you are in control of your attitude, your reactions, and your sense of worth. As Eleanor Roosevelt once said, "no one can make you feel inferior without your consent," and that is the crux of poor self-worth: letting other people and circumstances serve as the source of lowering your self-worth is going to keep you stuck.
Accept the responsibility for your circumstances. Make a decision to do something about them. Even if others appear to stand in your way, work around them.
2-3. Build your self-confidence
Improving your self-confidence is a great way to work on a more positive self-image. There are several strategies you can use to improve your self-confidence including:
Blocking negative thoughts. Every time you have a negative thought, turn it into something positive. For example, if you think to yourself, “I will never pass this test,” then change the thought to something like, “I will pass this test if I study hard for it.”
Removing negativity from your environment. Surround yourself with people who are uplifting and supportive. Steer clear of people who are negative and critical of themselves or other people.
Being assertive. Being assertive will help you to get your needs met and this will help you to feel happier.
Setting goals. Set realistic goals for yourself, and make sure to reward yourself when you accomplish them.
Seeking mental health support. Working with a mental health professional, such as a therapist, can help you to develop your self-confidence.
2-4. Forgive yourself and other people.
Responsibility also requires that you relinquish the need to use blame as a source of coping; blame alleviates the need to look at yourself and to change your own behavior. Blame will leave you stuck in time and stuck with your negative feelings, and it perpetuates feelings of helplessness. Blame implies that someone or something else has the power that you lack.
Don't blame your parents, the government, your next door neighbors. They may have made things difficult for you but don't use that as an excuse to reduce your self-worth. Avoid being a martyr; the responsibility to move on as a strong, whole person rests with you.
2-5. Work on your resilience.
Resilient people have the emotional strength to get through life's difficulties without falling apart. This isn't about belittling the hardships and challenges of life. It is about how you react and work your way through them. You always have a choice between demeaning yourself or always remembering your self-worth and staying firm in that resolve.
To do this, focus your energy on what you need to do to change the situation or the circumstances. Realize that other people have been wrapped up in the circumstances too and are not necessarily directing the outcome.
2-6. Break the habit of trying to please other people.
When you stop having to please everyone else, your desires will rise to the surface and you can start working on your own happiness and self-worth.
Express your feelings instead of bottling them up. In doing so, respect the feelings of others but don't be beholden to them.
2-7. Heed opportunities.
Opportunities present themselves in all sorts of ways. Part of building self-worth is learning to recognize these opportunities, however small, and working with them.
Turn challenges into opportunities. Successful people tend to turn challenges into opportunities.
Try to think of challenges in your life as an opportunity to grow into a stronger person.
2-8. Budget your money
Self-worth is often closely tied to one's financial situation. All financial opportunities that come your way should be assessed with care.
Retirement savings, investments, and savings in general are all things that will help ensure a sound life for you and financial freedom allows you the space to build self-worth away from financial pressures.
3. Seeing Your Worth
3-1. Value yourself regardless of your job and earnings.
In societies that tend to value people by what they do rather than by who they are, there is a great risk of undervaluing your self-worth because it's tied up in earnings and job prestige. If you ever find yourself replying, "Oh I'm just a ..." in reply to the question, "So what do you do?", you're suffering from a self-worth deficit. You are not "just" anything – you are a unique, valuable, and wonderful human being who matters.
3-2. Value your time.
If you're performing volunteer or low-paid support work that eats up your time beyond what you can afford, and you're neglecting other parts of your life, such as looking for a job, spending time with your family, or ensuring that your own life is running smoothly, then it's possible that you're caught up in competing value systems.
The first value system is that which tells us we must volunteer or contribute community service to others more needy in society because it is both noble and essential for our own sense of well-being. The second value system is that which rewards us for knowing our self-worth and for expecting good compensation for what we contribute to society.
These two competing values create tension for many well-meaning people who want to give but find themselves caught up in the challenges of lack of time, lack of money, and a sense of inadequacy with all the juggling.
Eventually this will lead to one or more of the following: being sick, exploding, walking out for good, resenting the loss of your time, and/or perpetuating an unhealthy balance that would not only impact you but serve as a poor role model for your children, friends, and others that are watching you. When you feel a need to downplay your talents and skills and give them away freely or at little cost, take back your time and to start valuing yourself more.
3-3. Balance the time you give away to others and time spent on your own life.
Could you be spending more time with your family and/or friends? If the answer to that is yes, then realize that your wealth resides in keeping that time for you and those you love, and reducing the amount of time you give away to others. When altered, this can easily spur you onto the path of increased self-worth.
This doesn't mean that you have to give up helping out completely, but you do need to put community service or commitments to helping others into perspective. At the end of the day, you matter more than anything.
3-4. Follow through.
Maintain your focus on self-worth as an important part of what goes into making you whole. Make time on a regular basis to check on your progress in building your self-worth and be patient. It takes time to change negative self-talk and putting yourself last. If your entire pattern of interacting with others has been based on effacing yourself as much as possible, it will take a lot of courage to make the changes needed. But it's 100% possible.
There will be some people who find the new, more assertive you a little confronting. Don't let that worry you because it's about your journey, not theirs! You are seeking to gain respect as you go, something that people pleasers rarely have.
3-5. Live in the present
The past has its lessons, but the only moment that truly matters is now. It is the only moment that "is," after all. Nothing else is a sure thing. And if this moment isn't what you want to be, make it so the next moment is.
Keep a notebook of your achievements. Every time you feel tempted to put yourself down and to bemoan that you're getting nowhere, make a cup of coffee, sit down comfortably and take out this book and read through it. Can you update it with a new achievement while you're there?
Compete only with yourself, not with others. Those achievements are what you do and how they make you feel, not how others perceive them or what others have done just like it.
Tips
People tend to reinvent themselves every 10 years. Embrace change and think of all the wisdom you've gained and make use of that.
Be careful of platitudes in place of affirmations. In the sense of self-worth, platitudes represent the sayings, pep-talk, or accepted wisdom that do not resonate with you at all.
Everybody you meet is abundant with opportunities. Be interested in other people and be willing to spend time with them to learn new things. It also helps to listen to a broad range of people, to put your own troubles and angst into perspective.
Warnings
Setting yourself up to do a lot is overwhelming, and as the list builds up, it will depreciate your self-worth by reminding you what you haven't done. Sometimes, it may lead you to falsely believe that you can do things you can't and that you can't do things that you can. Take breathers and reassess your life's direction on a regular basis.
|
{
"create_time": "20230517 10:59:09",
"回答明细": "{\"回答\": \"1. Getting Your Head Right\\n1-1. Understand the power of your attitude toward yourself.\\nHow you perceive yourself, how you talk about yourself, and how you represent yourself eventually becomes the reality for you. And if it happens that you're putting yourself down, belittling your worth, and making light of your talents in the face of others, then you will come across as self-effacing, low in self-esteem, and almost a part of the wallpaper. There's a difference between humility and self-denial.\\nOn the other hand, if you exaggerate your qualities, talents, and skills, you'll come across as egotistical and arrogant. Oddly enough, this is not about overestimating your self-worth but about deceiving yourself through insecurity. There is a middle pathway and it is the one in which you recognize and celebrate the fact that you are a valuable person, equal to everyone else, and that your talents and thoughts are unique and worthy. Getting to this belief can be difficult if you have spent years underestimating your worth but it is always possible to change your thoughts and to learn to value yourself.\\n1-2. Learn to overcome a fear of self-love.\\nSelf-love is often equated with narcissism, egotism, and some kind of one-way trip to a negative form of introversion. This is probably partly because the English language has a hard time dealing with the word \\\"love\\\" – it has to cover a lot of territory for the many different types of love out there. It is also mired in the confusion people feel about the message to do good unto others, to always be charitable, and to give of oneself. While these are noble intentions, they can often be taken out of proportion and used to downplay putting one's own needs and wants beneath those of others out of a fear of being perceived as selfish or inward-looking. Again, this is about getting the balance right through self-care.\\n\\nHealthy self love is about being your own best friend. Self love is expressed not through preening oneself all day and constantly announcing how great you are (those are signs of intense insecurity); rather, self love is about treating yourself with the same care, tolerance, generosity, and compassion as you would treat a special friend.\\nAvoid obsessing over how other people see you. How does it help you to cater your personality to their idea of you? Only you can give yourself the esteem boost you need.\\n1-3. Trust your own feelings\\nSelf-worth requires that you learn to listen to and rely on your own feelings and not automatically respond to the feelings of other people. When you trust your own feelings, you'll recognize unfair demands and be able to respond to them better.\\nSelf-worth plummets when we let others make decisions for us. Initially, this may seem like the easy route and one that allows you to avoid hard choices, however, our self-worth grows when we make decisions for ourselves. If you don't, you will always find yourself boxed in by what other people decide for you. When the people who make decisions for you disappear from your life, you are left alone and indecisive.\\n1-4. Analyze yourself.\\nMany of us live in a culture that is very fond of going to see someone else to analyze us. Here are some questions for your self-analysis:\\nWhat experience have I had? How has this experience informed my growth?\\nWhat are my talents? List at least five.\\nWhat are my skills? Remember that talents are innate, skills need to be worked on to perfect them.\\nWhat are my strengths? Stop focusing on your weaknesses; you've probably done that long enough. Start looking at what your strengths are and start thinking about how you can make the most of them in the things you choose to do. Try taking the character strengths survey at www.viacharacter.org.\\nWhat do I want to be doing with my life? Am I doing it? If not, why not?\\nAm I happy with my health? If not, why not? And what can I do to move into wellness instead of living in sickness?\\nWhat makes me feel fulfilled? Am I working on that or am I busy working on other people's fulfillment?\\nWhat is important to me?\\n1-5. Stop making your self-worth conditional on other people.\\nIf you try to live up to other people's expectations, you'll struggle to find your self-worth. Unfortunately, many people live this way, making such choices as what to study, what career to choose, where to live, and how many children to have -- all based on expectations from parents, spouses, friends, and the media.\\nBe very wary of listening too much to people who regret the choices that they made in life and who actively inflict their distress or anger upon others. They'll give you poor information, incorrect details, or simply omit to inform you at all.\\nPeople with healthy self-worth will share their insights and learning with you, and will be willing to guide you around life's many traps. Look for those people to mentor you.\\nLet go of the parts of your self-worth that are based on people's opinions from your childhood. Whether it was your parents, a caregiver, or kids at school, their opinions don't determine who you are as a person. If those people made you feel bad about yourself, look for evidence in your life that they're wrong so you can let go of their opinions.\\n2. Mastering a Positive Self-Image\\n2-1. Tell yourself that you matter.\\nRealistic self pep-talks are great and affirming your self-worth openly to yourself can be a good way to start changing the negative self-talk that you might have developed over time. Make set times during the day to remind yourself that you're a great person. Tell yourself you're special, wonderful, lovable, and loved.\\nAffirmative talk is part of a range of methods for boosting yourself and for taking out time to acknowledge that you do matter -- just as much as every person around you.\\nTry to be specific with your self-affirmations. For example, instead of saying \\\"I love myself,\\\" you could say \\\"I love myself because I'm a smart, compassionate person.\\\"\\n2-2. Prove to yourself that you matter.\\nOne of the problems with self-affirmations is that there is a sense that affirmations are magical, that they are all that's needed to improve your sense of self. When in reality, you also need to act on your sense of self-worth. This is achieved by recognizing and accepting responsibility.\\n\\nResponsibility is recognizing that you are in control of your attitude, your reactions, and your sense of worth. As Eleanor Roosevelt once said, \\\"no one can make you feel inferior without your consent,\\\" and that is the crux of poor self-worth: letting other people and circumstances serve as the source of lowering your self-worth is going to keep you stuck.\\nAccept the responsibility for your circumstances. Make a decision to do something about them. Even if others appear to stand in your way, work around them.\\n2-3. Build your self-confidence\\nImproving your self-confidence is a great way to work on a more positive self-image. There are several strategies you can use to improve your self-confidence including:\\n\\nBlocking negative thoughts. Every time you have a negative thought, turn it into something positive. For example, if you think to yourself, “I will never pass this test,” then change the thought to something like, “I will pass this test if I study hard for it.”\\nRemoving negativity from your environment. Surround yourself with people who are uplifting and supportive. Steer clear of people who are negative and critical of themselves or other people.\\n\\nBeing assertive. Being assertive will help you to get your needs met and this will help you to feel happier.\\n\\nSetting goals. Set realistic goals for yourself, and make sure to reward yourself when you accomplish them.\\nSeeking mental health support. Working with a mental health professional, such as a therapist, can help you to develop your self-confidence.\\n2-4. Forgive yourself and other people.\\nResponsibility also requires that you relinquish the need to use blame as a source of coping; blame alleviates the need to look at yourself and to change your own behavior. Blame will leave you stuck in time and stuck with your negative feelings, and it perpetuates feelings of helplessness. Blame implies that someone or something else has the power that you lack.\\nDon't blame your parents, the government, your next door neighbors. They may have made things difficult for you but don't use that as an excuse to reduce your self-worth. Avoid being a martyr; the responsibility to move on as a strong, whole person rests with you.\\n2-5. Work on your resilience.\\nResilient people have the emotional strength to get through life's difficulties without falling apart. This isn't about belittling the hardships and challenges of life. It is about how you react and work your way through them. You always have a choice between demeaning yourself or always remembering your self-worth and staying firm in that resolve.\\nTo do this, focus your energy on what you need to do to change the situation or the circumstances. Realize that other people have been wrapped up in the circumstances too and are not necessarily directing the outcome.\\n2-6. Break the habit of trying to please other people.\\nWhen you stop having to please everyone else, your desires will rise to the surface and you can start working on your own happiness and self-worth.\\nExpress your feelings instead of bottling them up. In doing so, respect the feelings of others but don't be beholden to them.\\n2-7. Heed opportunities.\\nOpportunities present themselves in all sorts of ways. Part of building self-worth is learning to recognize these opportunities, however small, and working with them.\\n\\nTurn challenges into opportunities. Successful people tend to turn challenges into opportunities.\\nTry to think of challenges in your life as an opportunity to grow into a stronger person.\\n2-8. Budget your money\\nSelf-worth is often closely tied to one's financial situation. All financial opportunities that come your way should be assessed with care.\\nRetirement savings, investments, and savings in general are all things that will help ensure a sound life for you and financial freedom allows you the space to build self-worth away from financial pressures.\\n3. Seeing Your Worth\\n3-1. Value yourself regardless of your job and earnings.\\nIn societies that tend to value people by what they do rather than by who they are, there is a great risk of undervaluing your self-worth because it's tied up in earnings and job prestige. If you ever find yourself replying, \\\"Oh I'm just a ...\\\" in reply to the question, \\\"So what do you do?\\\", you're suffering from a self-worth deficit. You are not \\\"just\\\" anything – you are a unique, valuable, and wonderful human being who matters.\\n3-2. Value your time.\\nIf you're performing volunteer or low-paid support work that eats up your time beyond what you can afford, and you're neglecting other parts of your life, such as looking for a job, spending time with your family, or ensuring that your own life is running smoothly, then it's possible that you're caught up in competing value systems.\\nThe first value system is that which tells us we must volunteer or contribute community service to others more needy in society because it is both noble and essential for our own sense of well-being. The second value system is that which rewards us for knowing our self-worth and for expecting good compensation for what we contribute to society.\\nThese two competing values create tension for many well-meaning people who want to give but find themselves caught up in the challenges of lack of time, lack of money, and a sense of inadequacy with all the juggling.\\nEventually this will lead to one or more of the following: being sick, exploding, walking out for good, resenting the loss of your time, and/or perpetuating an unhealthy balance that would not only impact you but serve as a poor role model for your children, friends, and others that are watching you. When you feel a need to downplay your talents and skills and give them away freely or at little cost, take back your time and to start valuing yourself more.\\n3-3. Balance the time you give away to others and time spent on your own life.\\nCould you be spending more time with your family and/or friends? If the answer to that is yes, then realize that your wealth resides in keeping that time for you and those you love, and reducing the amount of time you give away to others. When altered, this can easily spur you onto the path of increased self-worth.\\nThis doesn't mean that you have to give up helping out completely, but you do need to put community service or commitments to helping others into perspective. At the end of the day, you matter more than anything.\\n3-4. Follow through.\\nMaintain your focus on self-worth as an important part of what goes into making you whole. Make time on a regular basis to check on your progress in building your self-worth and be patient. It takes time to change negative self-talk and putting yourself last. If your entire pattern of interacting with others has been based on effacing yourself as much as possible, it will take a lot of courage to make the changes needed. But it's 100% possible.\\nThere will be some people who find the new, more assertive you a little confronting. Don't let that worry you because it's about your journey, not theirs! You are seeking to gain respect as you go, something that people pleasers rarely have.\\n3-5. Live in the present\\nThe past has its lessons, but the only moment that truly matters is now. It is the only moment that \\\"is,\\\" after all. Nothing else is a sure thing. And if this moment isn't what you want to be, make it so the next moment is.\\nKeep a notebook of your achievements. Every time you feel tempted to put yourself down and to bemoan that you're getting nowhere, make a cup of coffee, sit down comfortably and take out this book and read through it. Can you update it with a new achievement while you're there?\\nCompete only with yourself, not with others. Those achievements are what you do and how they make you feel, not how others perceive them or what others have done just like it.\\nTips\\nPeople tend to reinvent themselves every 10 years. Embrace change and think of all the wisdom you've gained and make use of that.\\nBe careful of platitudes in place of affirmations. In the sense of self-worth, platitudes represent the sayings, pep-talk, or accepted wisdom that do not resonate with you at all.\\nEverybody you meet is abundant with opportunities. Be interested in other people and be willing to spend time with them to learn new things. It also helps to listen to a broad range of people, to put your own troubles and angst into perspective.\\nWarnings\\nSetting yourself up to do a lot is overwhelming, and as the list builds up, it will depreciate your self-worth by reminding you what you haven't done. Sometimes, it may lead you to falsely believe that you can do things you can't and that you can't do things that you can. Take breathers and reassess your life's direction on a regular basis.\\n\", \"简要回答\": \"Babies are born knowing their self-worth; as life moves on, the comments, expectations, and attitudes of other people can change this natural sense of self-worth. Self-worth is what enables us to believe that we are capable of doing our best with our talents, of contributing well in society, and that we deserve to lead a fulfilling life. Building it up again is therefore natural, essential, and healthy.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Getting Your Head Right\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand the power of your attitude toward yourself.\", \"描述\": \"How you perceive yourself, how you talk about yourself, and how you represent yourself eventually becomes the reality for you. And if it happens that you're putting yourself down, belittling your worth, and making light of your talents in the face of others, then you will come across as self-effacing, low in self-esteem, and almost a part of the wallpaper. There's a difference between humility and self-denial.\\nOn the other hand, if you exaggerate your qualities, talents, and skills, you'll come across as egotistical and arrogant. Oddly enough, this is not about overestimating your self-worth but about deceiving yourself through insecurity. There is a middle pathway and it is the one in which you recognize and celebrate the fact that you are a valuable person, equal to everyone else, and that your talents and thoughts are unique and worthy. Getting to this belief can be difficult if you have spent years underestimating your worth but it is always possible to change your thoughts and to learn to value yourself.\"}, {\"编号\": 2, \"标题\": \"Learn to overcome a fear of self-love.\", \"描述\": \"Self-love is often equated with narcissism, egotism, and some kind of one-way trip to a negative form of introversion. This is probably partly because the English language has a hard time dealing with the word \\\"love\\\" – it has to cover a lot of territory for the many different types of love out there. It is also mired in the confusion people feel about the message to do good unto others, to always be charitable, and to give of oneself. While these are noble intentions, they can often be taken out of proportion and used to downplay putting one's own needs and wants beneath those of others out of a fear of being perceived as selfish or inward-looking. Again, this is about getting the balance right through self-care.\\n\\nHealthy self love is about being your own best friend. Self love is expressed not through preening oneself all day and constantly announcing how great you are (those are signs of intense insecurity); rather, self love is about treating yourself with the same care, tolerance, generosity, and compassion as you would treat a special friend.\\nAvoid obsessing over how other people see you. How does it help you to cater your personality to their idea of you? Only you can give yourself the esteem boost you need.\"}, {\"编号\": 3, \"标题\": \"Trust your own feelings\", \"描述\": \"Self-worth requires that you learn to listen to and rely on your own feelings and not automatically respond to the feelings of other people. When you trust your own feelings, you'll recognize unfair demands and be able to respond to them better.\\nSelf-worth plummets when we let others make decisions for us. Initially, this may seem like the easy route and one that allows you to avoid hard choices, however, our self-worth grows when we make decisions for ourselves. If you don't, you will always find yourself boxed in by what other people decide for you. When the people who make decisions for you disappear from your life, you are left alone and indecisive.\"}, {\"编号\": 4, \"标题\": \"Analyze yourself.\", \"描述\": \"Many of us live in a culture that is very fond of going to see someone else to analyze us. Here are some questions for your self-analysis:\\nWhat experience have I had? How has this experience informed my growth?\\nWhat are my talents? List at least five.\\nWhat are my skills? Remember that talents are innate, skills need to be worked on to perfect them.\\nWhat are my strengths? Stop focusing on your weaknesses; you've probably done that long enough. Start looking at what your strengths are and start thinking about how you can make the most of them in the things you choose to do. Try taking the character strengths survey at www.viacharacter.org.\\nWhat do I want to be doing with my life? Am I doing it? If not, why not?\\nAm I happy with my health? If not, why not? And what can I do to move into wellness instead of living in sickness?\\nWhat makes me feel fulfilled? Am I working on that or am I busy working on other people's fulfillment?\\nWhat is important to me?\"}, {\"编号\": 5, \"标题\": \"Stop making your self-worth conditional on other people.\", \"描述\": \"If you try to live up to other people's expectations, you'll struggle to find your self-worth. Unfortunately, many people live this way, making such choices as what to study, what career to choose, where to live, and how many children to have -- all based on expectations from parents, spouses, friends, and the media.\\nBe very wary of listening too much to people who regret the choices that they made in life and who actively inflict their distress or anger upon others. They'll give you poor information, incorrect details, or simply omit to inform you at all.\\nPeople with healthy self-worth will share their insights and learning with you, and will be willing to guide you around life's many traps. Look for those people to mentor you.\\nLet go of the parts of your self-worth that are based on people's opinions from your childhood. Whether it was your parents, a caregiver, or kids at school, their opinions don't determine who you are as a person. If those people made you feel bad about yourself, look for evidence in your life that they're wrong so you can let go of their opinions.\"}]}, {\"编号\": 2, \"标题\": \"Mastering a Positive Self-Image\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tell yourself that you matter.\", \"描述\": \"Realistic self pep-talks are great and affirming your self-worth openly to yourself can be a good way to start changing the negative self-talk that you might have developed over time. Make set times during the day to remind yourself that you're a great person. Tell yourself you're special, wonderful, lovable, and loved.\\nAffirmative talk is part of a range of methods for boosting yourself and for taking out time to acknowledge that you do matter -- just as much as every person around you.\\nTry to be specific with your self-affirmations. For example, instead of saying \\\"I love myself,\\\" you could say \\\"I love myself because I'm a smart, compassionate person.\\\"\"}, {\"编号\": 2, \"标题\": \"Prove to yourself that you matter.\", \"描述\": \"One of the problems with self-affirmations is that there is a sense that affirmations are magical, that they are all that's needed to improve your sense of self. When in reality, you also need to act on your sense of self-worth. This is achieved by recognizing and accepting responsibility.\\n\\nResponsibility is recognizing that you are in control of your attitude, your reactions, and your sense of worth. As Eleanor Roosevelt once said, \\\"no one can make you feel inferior without your consent,\\\" and that is the crux of poor self-worth: letting other people and circumstances serve as the source of lowering your self-worth is going to keep you stuck.\\nAccept the responsibility for your circumstances. Make a decision to do something about them. Even if others appear to stand in your way, work around them.\"}, {\"编号\": 3, \"标题\": \"Build your self-confidence\", \"描述\": \"Improving your self-confidence is a great way to work on a more positive self-image. There are several strategies you can use to improve your self-confidence including:\\n\\nBlocking negative thoughts. Every time you have a negative thought, turn it into something positive. For example, if you think to yourself, “I will never pass this test,” then change the thought to something like, “I will pass this test if I study hard for it.”\\nRemoving negativity from your environment. Surround yourself with people who are uplifting and supportive. Steer clear of people who are negative and critical of themselves or other people.\\n\\nBeing assertive. Being assertive will help you to get your needs met and this will help you to feel happier.\\n\\nSetting goals. Set realistic goals for yourself, and make sure to reward yourself when you accomplish them.\\nSeeking mental health support. Working with a mental health professional, such as a therapist, can help you to develop your self-confidence.\"}, {\"编号\": 4, \"标题\": \"Forgive yourself and other people.\", \"描述\": \"Responsibility also requires that you relinquish the need to use blame as a source of coping; blame alleviates the need to look at yourself and to change your own behavior. Blame will leave you stuck in time and stuck with your negative feelings, and it perpetuates feelings of helplessness. Blame implies that someone or something else has the power that you lack.\\nDon't blame your parents, the government, your next door neighbors. They may have made things difficult for you but don't use that as an excuse to reduce your self-worth. Avoid being a martyr; the responsibility to move on as a strong, whole person rests with you.\"}, {\"编号\": 5, \"标题\": \"Work on your resilience.\", \"描述\": \"Resilient people have the emotional strength to get through life's difficulties without falling apart. This isn't about belittling the hardships and challenges of life. It is about how you react and work your way through them. You always have a choice between demeaning yourself or always remembering your self-worth and staying firm in that resolve.\\nTo do this, focus your energy on what you need to do to change the situation or the circumstances. Realize that other people have been wrapped up in the circumstances too and are not necessarily directing the outcome.\"}, {\"编号\": 6, \"标题\": \"Break the habit of trying to please other people.\", \"描述\": \"When you stop having to please everyone else, your desires will rise to the surface and you can start working on your own happiness and self-worth.\\nExpress your feelings instead of bottling them up. In doing so, respect the feelings of others but don't be beholden to them.\"}, {\"编号\": 7, \"标题\": \"Heed opportunities.\", \"描述\": \"Opportunities present themselves in all sorts of ways. Part of building self-worth is learning to recognize these opportunities, however small, and working with them.\\n\\nTurn challenges into opportunities. Successful people tend to turn challenges into opportunities.\\nTry to think of challenges in your life as an opportunity to grow into a stronger person.\"}, {\"编号\": 8, \"标题\": \"Budget your money\", \"描述\": \"Self-worth is often closely tied to one's financial situation. All financial opportunities that come your way should be assessed with care.\\nRetirement savings, investments, and savings in general are all things that will help ensure a sound life for you and financial freedom allows you the space to build self-worth away from financial pressures.\"}]}, {\"编号\": 3, \"标题\": \"Seeing Your Worth\", \"步骤\": [{\"编号\": 1, \"标题\": \"Value yourself regardless of your job and earnings.\", \"描述\": \"In societies that tend to value people by what they do rather than by who they are, there is a great risk of undervaluing your self-worth because it's tied up in earnings and job prestige. If you ever find yourself replying, \\\"Oh I'm just a ...\\\" in reply to the question, \\\"So what do you do?\\\", you're suffering from a self-worth deficit. You are not \\\"just\\\" anything – you are a unique, valuable, and wonderful human being who matters.\"}, {\"编号\": 2, \"标题\": \"Value your time.\", \"描述\": \"If you're performing volunteer or low-paid support work that eats up your time beyond what you can afford, and you're neglecting other parts of your life, such as looking for a job, spending time with your family, or ensuring that your own life is running smoothly, then it's possible that you're caught up in competing value systems.\\nThe first value system is that which tells us we must volunteer or contribute community service to others more needy in society because it is both noble and essential for our own sense of well-being. The second value system is that which rewards us for knowing our self-worth and for expecting good compensation for what we contribute to society.\\nThese two competing values create tension for many well-meaning people who want to give but find themselves caught up in the challenges of lack of time, lack of money, and a sense of inadequacy with all the juggling.\\nEventually this will lead to one or more of the following: being sick, exploding, walking out for good, resenting the loss of your time, and/or perpetuating an unhealthy balance that would not only impact you but serve as a poor role model for your children, friends, and others that are watching you. When you feel a need to downplay your talents and skills and give them away freely or at little cost, take back your time and to start valuing yourself more.\"}, {\"编号\": 3, \"标题\": \"Balance the time you give away to others and time spent on your own life.\", \"描述\": \"Could you be spending more time with your family and/or friends? If the answer to that is yes, then realize that your wealth resides in keeping that time for you and those you love, and reducing the amount of time you give away to others. When altered, this can easily spur you onto the path of increased self-worth.\\nThis doesn't mean that you have to give up helping out completely, but you do need to put community service or commitments to helping others into perspective. At the end of the day, you matter more than anything.\"}, {\"编号\": 4, \"标题\": \"Follow through.\", \"描述\": \"Maintain your focus on self-worth as an important part of what goes into making you whole. Make time on a regular basis to check on your progress in building your self-worth and be patient. It takes time to change negative self-talk and putting yourself last. If your entire pattern of interacting with others has been based on effacing yourself as much as possible, it will take a lot of courage to make the changes needed. But it's 100% possible.\\nThere will be some people who find the new, more assertive you a little confronting. Don't let that worry you because it's about your journey, not theirs! You are seeking to gain respect as you go, something that people pleasers rarely have.\"}, {\"编号\": 5, \"标题\": \"Live in the present\", \"描述\": \"The past has its lessons, but the only moment that truly matters is now. It is the only moment that \\\"is,\\\" after all. Nothing else is a sure thing. And if this moment isn't what you want to be, make it so the next moment is.\\nKeep a notebook of your achievements. Every time you feel tempted to put yourself down and to bemoan that you're getting nowhere, make a cup of coffee, sit down comfortably and take out this book and read through it. Can you update it with a new achievement while you're there?\\nCompete only with yourself, not with others. Those achievements are what you do and how they make you feel, not how others perceive them or what others have done just like it.\"}], \"小提示\": [\"People tend to reinvent themselves every 10 years. Embrace change and think of all the wisdom you've gained and make use of that.\\n\", \"Be careful of platitudes in place of affirmations. In the sense of self-worth, platitudes represent the sayings, pep-talk, or accepted wisdom that do not resonate with you at all.\\n\", \"Everybody you meet is abundant with opportunities. Be interested in other people and be willing to spend time with them to learn new things. It also helps to listen to a broad range of people, to put your own troubles and angst into perspective.\\n\"], \"注意事项\": [\"Setting yourself up to do a lot is overwhelming, and as the list builds up, it will depreciate your self-worth by reminding you what you haven't done. Sometimes, it may lead you to falsely believe that you can do things you can't and that you can't do things that you can. Take breathers and reassess your life's direction on a regular basis.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
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How to build and improve your self control
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1. Building Self-Control in the Moment
1-1. Find a healthy distraction.
You’ll find it harder to avoid the urge if you simply sit and fixate on it. Instead, recognize the urge and actively try to distract yourself with something else. This can help distract your mind from the urge or craving and give you the space to truly decide if you want to act on that urge.
Sometimes doing something with your hands is helpful, such as crocheting, knitting, folding origami, or even texting a friend.
1-2. Have a go-to activity.
In addition to momentary distractions, actively try to replace the behavior you want to control with a substantive alternative. By giving yourself more time to take the decision, you can make a clearer, more empowered decision.
For instance, if you’re trying to stop spending money, you can go for a walk in a green space where you won’t even have the opportunity to shop. Or if you’re trying to control overeating, you can develop the habit of hitting the gym when the urge to overeat arises.
1-3. Try belly breathing.
This suggestion can come in handy if you are trying to quit smoking or curb your eating habits. If you have a cigarette or food craving, instead of immediately giving in to the craving, set your phone timer for five minutes, and focus on breathing from your belly. Remind yourself that a craving is just that, a craving, it is not a necessity. Take the five minutes of breathing to imagine the craving slowly disappearing every time you exhale. Take note of how you feel and if you still want to engage in eating impulsively or giving in to that cigarette.
Try closing your eyes and breathing in slowly through your nose. Continue filling your lungs, fully expanding your chest and lower belly. Finally, breathe out slowly and naturally—your mouth or nose is fine.
1-4. Recognize impulsive thoughts.
Having strategies to help you resist temptation in the moment will help you build self-control. Start by making a list of the behaviors you’d like to control and the situations that often trigger the behavior. By recognizing the moments when you get the urge to act impulsively, you’ll be more equipped to create a delay between the urge and action.
Take a look inward at what matters most to you and what your values are. Balance is going to look different depending on what your goals are, so try to achieve it avoiding impulsive thoughts.
1-5. Place time restrictions on impulsive thoughts.
Creating space in your thinking will help you reevaluate your actions from a more rational viewpoint. This will also help you learn how to create a delay in your actions instead of just acting upon your urges.
For example, if spending money or shopping is one of the areas that you want to build self-control, place a twenty-four-hour hold on any purchases before you buy anything. You can write down in a small notebook what you were thinking of buying and in twenty-four hours revisit your list and decide then if you really want or need the item(s).
2. Building Long-Term Self-Control
2-1. Make a list of the habits or behaviors you want to control.
If people in your life have made suggestions about your habits, take those suggestions into consideration. Remember that true change comes from the inside so also listen to your intuition and honor how you feel as well as feedback you have received from people in your life. You have to be committed to making change and building self-control in order to truly change your behaviors.
Some examples might be smoking, eating, work habits, productivity, alcohol, controlling your temper, shopping or spending money, etc.
2-2. Choose the main behavior from the list you’d like to control.
We all have areas of our life that could use more discipline and self-control, so remember to be easy on yourself and take things slowly. Look at your list and choose one thing you want to work on. Changing habits takes time, and building self-control takes effort. Honor your energy and set realistic goals that are achievable.
Remember that you’re only in control of your own behavior while choosing. For instance, don’t choose something like “having a better relationship with my parents” since that requires effort from your parents as well. A goal such as “improve my communication habits with my parents” is better because it hinges on your behavior alone.
Be realistic about what kind of changes you can make that will fit into your life, your time, and your ability. If you try to change everything at once, as ambitious as this may be, you can risk self-sabotaging your efforts and giving up.
2-3. Research the behavior.
Educate yourself as much as you can about how others have built self-control in similar situations. Ask friends or loved ones who have made similar changes in their lives. Do an internet search about the specific thing you are trying to change.
For example, if overeating is the behavior you have decided to change, find books about impulsive eating (or binge eating) and gather as many helpful strategies as you can about how to build self-control around eating. Start a journal just for eating, for example, and write down or keep track of as many strategies as you come across. This gives you more options to try to discover what works for you.
2-4. Take an honest inventory of yourself.
Keep a personal journal, so you individualize your experience in enacting change. Developing awareness about your own emotional triggers that cause impulsivity and lack of self-control will help you recognize the behavior. Nurturing awareness around your impulsive behaviors will help you feel more in control of yourself and can also help you make decisions about how you want to build self-control. It’s all about what feels right for you, and building self-control starts with awareness of why you sometimes feel impulsive.
Staying with the example of binge eating, examine how you feel when you impulsively eat. Do you notice that you tend to binge eat when you are stressed? Maybe you binge eat to celebrate too. Do you find yourself binge eating when you feel anxious or sad?
2-5. Set realistic goals.
Part of failing with regard to developing self-control is in getting frustrated with yourself for not changing overnight or being able to quit a behavior cold turkey. Set yourself up for success in your efforts by setting realistic goals and tapering away from the behavior rather than stopping all at once.
If you're building self-control around compulsive eating, for instance, don’t try switching to nothing but fruits and vegetables all at once because it’s too dramatic a change—not to mention unsustainable.
2-6. Mark your progress.
Always remember, the key is progress not perfection. Keep a calendar specifically dedicated to your efforts. When there are days that you felt you lacked self-control, mark it on your calendar, and journal about what preceded it that perhaps triggered your impulsivity. The more you become aware of yourself and your patterns, the easier it will be to see challenging times coming.
For example, maybe the holidays are a stressful time for you, and you notice yourself eating much more just from the pressure of everything you have to do. Next year, you will know that the holidays are a time that self-control becomes difficult for you, and you can prepare yourself by beefing up the strategies you learned about while educating yourself about binge eating.
2-7. Motivate yourself.
Maintain clear reasons for yourself why you want to control the behavior and remind yourself of them continuously. Try to find your inner motivation and journal about it. You could also keep a list of reasons on a small piece of paper in your wallet, or program a reminder on your phone.
For example, say you’re trying to develop self-control about smoking cessation. You could write down the cost of buying cigarettes, the effects on your health, the smell, caring for your teeth, etc. Also make a list of all the positives of quitting smoking, including having more money to spend on other things, whiter teeth, breathing easier, or whatever reasons you can think of that will motivate you to quit.
2-8. Channel the energy into positive behaviors.
Try to fold in different behaviors to replace the behavior you are trying to build self-control around. Look at this process as a journey to find out what works for you and try not to get discouraged if a coping strategy doesn’t quite resonate with and instead move on to something else. Caring for yourself will reinforce that you are actively trying to change and practice better self control.
For example, if you binge eat when you are stressed, start to explore other ways to manage your stress other than eating. Explore different relaxation techniques and replacement strategies, such as belly breathing, yoga, physical exercise, meditation, martial arts, or tai chi.
2-9. Develop new hobbies.
Getting lost in a new found hobby such as cars, puzzles, motorcycles, sports, or painting—among countless others—can be a wonderful distraction as you practice self-control. Part of changing behavior is replacing that behavior with something that is healthier and not vulnerable to impulsivity.
There are many resources on the web that you can access to get yourself started, such as Pinterest or social media groups where you can meet other people with similar interests.
2-10. Build yourself up.
Proactively encourage yourself to make the changes in your life that you want. Having a positive attitude can truly influence your ability to practice self-control. Don’t be too hard on yourself if you feel like you are not reaching your goals. Keep your focus on continually making the effort, and let go of perceived failure. Just try again.
You can use your journal to reframe negative statements if you feel you gave in to impulsivity instead of reaching your goals. For example, if your goal is not to spend money impulsively but you went on a shopping spree, take another look at your goals and remind yourself you had a really bad day. Take some time to journal what you could do differently next time, such as go to yoga class. Congratulate yourself on your awareness and get ready to try again.
2-11. Use your support system.
Let your friends and loved ones know that you are trying to change your behaviors. Ask people in your life who are supportive if you can call or text them if you need support. Part of believing in yourself and creating change also means allowing others to help you. Although empowering yourself is a large part of building self-control, letting others in your life give you pep talks, motivate you, listen when you need it, will help reinforce your decisions to create change.
2-12. Reward yourself.
Make sure you are giving yourself proper kudos for attempting to build self-control and change. Rewarding yourself for practicing self-control will help reinforce positive behaviors to replace impulsive behaviors.
For example, if you are quitting smoking cigarettes, you could save the money you would spend on cigarettes and treat yourself to a massage or spa day. Or if you are trying to not binge eat, reward yourself with a small gift, such as a new shirt.
2-13. Learn when to seek help.
While building self-control is a wonderful and ambitious facet of changing your life and feeling more in charge of yourself and your choices, there are circumstances when a person may need more help than just their own willpower. Here are some suggestions for when to seek professional help and support:
If you are struggling with alcohol or other substances
If you are engaging in dangerous or addictive sexual behaviors.
If you find yourself repeatedly engaged in abusive or dangerous relationships.
If you are trying to control your anger, or are raging outbursts, and have hurt yourself or someone else in the process.
Tips
You will not find changes instantly, so have patience and stay calm.
Don't forget to sleep well. It will keep you healthy and mentally fit, as well as giving you a break from the stress of thinking about your behavior.
Give yourself a light punishment system. For example, if you bite your nails, then every time you catch yourself, go do a chore or a favor or chew some gum to keep your mind off the habit and avoid falling into another habit.
Warnings
Recognize when friends or loved ones are encouraging you in your destructive behaviors. Sometimes we are led into bad habits by the people around us, and it's important to take a step back and know when to say, "Guys, I just can't be a part of this right now." If they persist, ask them, "Do you know that this is hurting me?" and see if their behavior improves.
Don't get carried away with your desire to gain control. It isn't healthy, for example, not to eat. Don't let self-control become just another addiction.
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{
"create_time": "20230517 10:59:09",
"回答明细": "{\"回答\": \"1. Building Self-Control in the Moment\\n1-1. Find a healthy distraction.\\nYou’ll find it harder to avoid the urge if you simply sit and fixate on it. Instead, recognize the urge and actively try to distract yourself with something else. This can help distract your mind from the urge or craving and give you the space to truly decide if you want to act on that urge.\\nSometimes doing something with your hands is helpful, such as crocheting, knitting, folding origami, or even texting a friend.\\n1-2. Have a go-to activity.\\nIn addition to momentary distractions, actively try to replace the behavior you want to control with a substantive alternative. By giving yourself more time to take the decision, you can make a clearer, more empowered decision.\\nFor instance, if you’re trying to stop spending money, you can go for a walk in a green space where you won’t even have the opportunity to shop. Or if you’re trying to control overeating, you can develop the habit of hitting the gym when the urge to overeat arises.\\n1-3. Try belly breathing.\\nThis suggestion can come in handy if you are trying to quit smoking or curb your eating habits. If you have a cigarette or food craving, instead of immediately giving in to the craving, set your phone timer for five minutes, and focus on breathing from your belly. Remind yourself that a craving is just that, a craving, it is not a necessity. Take the five minutes of breathing to imagine the craving slowly disappearing every time you exhale. Take note of how you feel and if you still want to engage in eating impulsively or giving in to that cigarette.\\nTry closing your eyes and breathing in slowly through your nose. Continue filling your lungs, fully expanding your chest and lower belly. Finally, breathe out slowly and naturally—your mouth or nose is fine.\\n1-4. Recognize impulsive thoughts.\\nHaving strategies to help you resist temptation in the moment will help you build self-control. Start by making a list of the behaviors you’d like to control and the situations that often trigger the behavior. By recognizing the moments when you get the urge to act impulsively, you’ll be more equipped to create a delay between the urge and action.\\nTake a look inward at what matters most to you and what your values are. Balance is going to look different depending on what your goals are, so try to achieve it avoiding impulsive thoughts.\\n1-5. Place time restrictions on impulsive thoughts.\\nCreating space in your thinking will help you reevaluate your actions from a more rational viewpoint. This will also help you learn how to create a delay in your actions instead of just acting upon your urges.\\nFor example, if spending money or shopping is one of the areas that you want to build self-control, place a twenty-four-hour hold on any purchases before you buy anything. You can write down in a small notebook what you were thinking of buying and in twenty-four hours revisit your list and decide then if you really want or need the item(s).\\n2. Building Long-Term Self-Control\\n2-1. Make a list of the habits or behaviors you want to control.\\nIf people in your life have made suggestions about your habits, take those suggestions into consideration. Remember that true change comes from the inside so also listen to your intuition and honor how you feel as well as feedback you have received from people in your life. You have to be committed to making change and building self-control in order to truly change your behaviors.\\nSome examples might be smoking, eating, work habits, productivity, alcohol, controlling your temper, shopping or spending money, etc.\\n2-2. Choose the main behavior from the list you’d like to control.\\nWe all have areas of our life that could use more discipline and self-control, so remember to be easy on yourself and take things slowly. Look at your list and choose one thing you want to work on. Changing habits takes time, and building self-control takes effort. Honor your energy and set realistic goals that are achievable.\\nRemember that you’re only in control of your own behavior while choosing. For instance, don’t choose something like “having a better relationship with my parents” since that requires effort from your parents as well. A goal such as “improve my communication habits with my parents” is better because it hinges on your behavior alone.\\nBe realistic about what kind of changes you can make that will fit into your life, your time, and your ability. If you try to change everything at once, as ambitious as this may be, you can risk self-sabotaging your efforts and giving up.\\n2-3. Research the behavior.\\nEducate yourself as much as you can about how others have built self-control in similar situations. Ask friends or loved ones who have made similar changes in their lives. Do an internet search about the specific thing you are trying to change.\\nFor example, if overeating is the behavior you have decided to change, find books about impulsive eating (or binge eating) and gather as many helpful strategies as you can about how to build self-control around eating. Start a journal just for eating, for example, and write down or keep track of as many strategies as you come across. This gives you more options to try to discover what works for you.\\n2-4. Take an honest inventory of yourself.\\nKeep a personal journal, so you individualize your experience in enacting change. Developing awareness about your own emotional triggers that cause impulsivity and lack of self-control will help you recognize the behavior. Nurturing awareness around your impulsive behaviors will help you feel more in control of yourself and can also help you make decisions about how you want to build self-control. It’s all about what feels right for you, and building self-control starts with awareness of why you sometimes feel impulsive.\\nStaying with the example of binge eating, examine how you feel when you impulsively eat. Do you notice that you tend to binge eat when you are stressed? Maybe you binge eat to celebrate too. Do you find yourself binge eating when you feel anxious or sad?\\n2-5. Set realistic goals.\\nPart of failing with regard to developing self-control is in getting frustrated with yourself for not changing overnight or being able to quit a behavior cold turkey. Set yourself up for success in your efforts by setting realistic goals and tapering away from the behavior rather than stopping all at once.\\nIf you're building self-control around compulsive eating, for instance, don’t try switching to nothing but fruits and vegetables all at once because it’s too dramatic a change—not to mention unsustainable.\\n2-6. Mark your progress.\\nAlways remember, the key is progress not perfection. Keep a calendar specifically dedicated to your efforts. When there are days that you felt you lacked self-control, mark it on your calendar, and journal about what preceded it that perhaps triggered your impulsivity. The more you become aware of yourself and your patterns, the easier it will be to see challenging times coming.\\nFor example, maybe the holidays are a stressful time for you, and you notice yourself eating much more just from the pressure of everything you have to do. Next year, you will know that the holidays are a time that self-control becomes difficult for you, and you can prepare yourself by beefing up the strategies you learned about while educating yourself about binge eating.\\n2-7. Motivate yourself.\\nMaintain clear reasons for yourself why you want to control the behavior and remind yourself of them continuously. Try to find your inner motivation and journal about it. You could also keep a list of reasons on a small piece of paper in your wallet, or program a reminder on your phone.\\nFor example, say you’re trying to develop self-control about smoking cessation. You could write down the cost of buying cigarettes, the effects on your health, the smell, caring for your teeth, etc. Also make a list of all the positives of quitting smoking, including having more money to spend on other things, whiter teeth, breathing easier, or whatever reasons you can think of that will motivate you to quit.\\n2-8. Channel the energy into positive behaviors.\\nTry to fold in different behaviors to replace the behavior you are trying to build self-control around. Look at this process as a journey to find out what works for you and try not to get discouraged if a coping strategy doesn’t quite resonate with and instead move on to something else. Caring for yourself will reinforce that you are actively trying to change and practice better self control.\\nFor example, if you binge eat when you are stressed, start to explore other ways to manage your stress other than eating. Explore different relaxation techniques and replacement strategies, such as belly breathing, yoga, physical exercise, meditation, martial arts, or tai chi.\\n2-9. Develop new hobbies.\\nGetting lost in a new found hobby such as cars, puzzles, motorcycles, sports, or painting—among countless others—can be a wonderful distraction as you practice self-control. Part of changing behavior is replacing that behavior with something that is healthier and not vulnerable to impulsivity.\\nThere are many resources on the web that you can access to get yourself started, such as Pinterest or social media groups where you can meet other people with similar interests.\\n2-10. Build yourself up.\\nProactively encourage yourself to make the changes in your life that you want. Having a positive attitude can truly influence your ability to practice self-control. Don’t be too hard on yourself if you feel like you are not reaching your goals. Keep your focus on continually making the effort, and let go of perceived failure. Just try again.\\nYou can use your journal to reframe negative statements if you feel you gave in to impulsivity instead of reaching your goals. For example, if your goal is not to spend money impulsively but you went on a shopping spree, take another look at your goals and remind yourself you had a really bad day. Take some time to journal what you could do differently next time, such as go to yoga class. Congratulate yourself on your awareness and get ready to try again.\\n2-11. Use your support system.\\nLet your friends and loved ones know that you are trying to change your behaviors. Ask people in your life who are supportive if you can call or text them if you need support. Part of believing in yourself and creating change also means allowing others to help you. Although empowering yourself is a large part of building self-control, letting others in your life give you pep talks, motivate you, listen when you need it, will help reinforce your decisions to create change.\\n2-12. Reward yourself.\\nMake sure you are giving yourself proper kudos for attempting to build self-control and change. Rewarding yourself for practicing self-control will help reinforce positive behaviors to replace impulsive behaviors.\\nFor example, if you are quitting smoking cigarettes, you could save the money you would spend on cigarettes and treat yourself to a massage or spa day. Or if you are trying to not binge eat, reward yourself with a small gift, such as a new shirt.\\n2-13. Learn when to seek help.\\nWhile building self-control is a wonderful and ambitious facet of changing your life and feeling more in charge of yourself and your choices, there are circumstances when a person may need more help than just their own willpower. Here are some suggestions for when to seek professional help and support:\\nIf you are struggling with alcohol or other substances\\nIf you are engaging in dangerous or addictive sexual behaviors.\\nIf you find yourself repeatedly engaged in abusive or dangerous relationships.\\nIf you are trying to control your anger, or are raging outbursts, and have hurt yourself or someone else in the process.\\nTips\\nYou will not find changes instantly, so have patience and stay calm.\\nDon't forget to sleep well. It will keep you healthy and mentally fit, as well as giving you a break from the stress of thinking about your behavior.\\nGive yourself a light punishment system. For example, if you bite your nails, then every time you catch yourself, go do a chore or a favor or chew some gum to keep your mind off the habit and avoid falling into another habit.\\nWarnings\\nRecognize when friends or loved ones are encouraging you in your destructive behaviors. Sometimes we are led into bad habits by the people around us, and it's important to take a step back and know when to say, \\\"Guys, I just can't be a part of this right now.\\\" If they persist, ask them, \\\"Do you know that this is hurting me?\\\" and see if their behavior improves.\\nDon't get carried away with your desire to gain control. It isn't healthy, for example, not to eat. Don't let self-control become just another addiction.\\n\", \"简要回答\": \"Building self-control can be challenging, but it is possible to create change in your life and manage impulsivity. Feeling more in control of yourself and your actions can lead to feeling more in control of life, feeling more empowered about who you are, and helping boost your feelings of self-esteem.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Self-Control in the Moment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find a healthy distraction.\", \"描述\": \"You’ll find it harder to avoid the urge if you simply sit and fixate on it. Instead, recognize the urge and actively try to distract yourself with something else. This can help distract your mind from the urge or craving and give you the space to truly decide if you want to act on that urge.\\nSometimes doing something with your hands is helpful, such as crocheting, knitting, folding origami, or even texting a friend.\"}, {\"编号\": 2, \"标题\": \"Have a go-to activity.\", \"描述\": \"In addition to momentary distractions, actively try to replace the behavior you want to control with a substantive alternative. By giving yourself more time to take the decision, you can make a clearer, more empowered decision.\\nFor instance, if you’re trying to stop spending money, you can go for a walk in a green space where you won’t even have the opportunity to shop. Or if you’re trying to control overeating, you can develop the habit of hitting the gym when the urge to overeat arises.\"}, {\"编号\": 3, \"标题\": \"Try belly breathing.\", \"描述\": \"This suggestion can come in handy if you are trying to quit smoking or curb your eating habits. If you have a cigarette or food craving, instead of immediately giving in to the craving, set your phone timer for five minutes, and focus on breathing from your belly. Remind yourself that a craving is just that, a craving, it is not a necessity. Take the five minutes of breathing to imagine the craving slowly disappearing every time you exhale. Take note of how you feel and if you still want to engage in eating impulsively or giving in to that cigarette.\\nTry closing your eyes and breathing in slowly through your nose. Continue filling your lungs, fully expanding your chest and lower belly. Finally, breathe out slowly and naturally—your mouth or nose is fine.\"}, {\"编号\": 4, \"标题\": \"Recognize impulsive thoughts.\", \"描述\": \"Having strategies to help you resist temptation in the moment will help you build self-control. Start by making a list of the behaviors you’d like to control and the situations that often trigger the behavior. By recognizing the moments when you get the urge to act impulsively, you’ll be more equipped to create a delay between the urge and action.\\nTake a look inward at what matters most to you and what your values are. Balance is going to look different depending on what your goals are, so try to achieve it avoiding impulsive thoughts.\"}, {\"编号\": 5, \"标题\": \"Place time restrictions on impulsive thoughts.\", \"描述\": \"Creating space in your thinking will help you reevaluate your actions from a more rational viewpoint. This will also help you learn how to create a delay in your actions instead of just acting upon your urges.\\nFor example, if spending money or shopping is one of the areas that you want to build self-control, place a twenty-four-hour hold on any purchases before you buy anything. You can write down in a small notebook what you were thinking of buying and in twenty-four hours revisit your list and decide then if you really want or need the item(s).\"}]}, {\"编号\": 2, \"标题\": \"Building Long-Term Self-Control\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make a list of the habits or behaviors you want to control.\", \"描述\": \"If people in your life have made suggestions about your habits, take those suggestions into consideration. Remember that true change comes from the inside so also listen to your intuition and honor how you feel as well as feedback you have received from people in your life. You have to be committed to making change and building self-control in order to truly change your behaviors.\\nSome examples might be smoking, eating, work habits, productivity, alcohol, controlling your temper, shopping or spending money, etc.\"}, {\"编号\": 2, \"标题\": \"Choose the main behavior from the list you’d like to control.\", \"描述\": \"We all have areas of our life that could use more discipline and self-control, so remember to be easy on yourself and take things slowly. Look at your list and choose one thing you want to work on. Changing habits takes time, and building self-control takes effort. Honor your energy and set realistic goals that are achievable.\\nRemember that you’re only in control of your own behavior while choosing. For instance, don’t choose something like “having a better relationship with my parents” since that requires effort from your parents as well. A goal such as “improve my communication habits with my parents” is better because it hinges on your behavior alone.\\nBe realistic about what kind of changes you can make that will fit into your life, your time, and your ability. If you try to change everything at once, as ambitious as this may be, you can risk self-sabotaging your efforts and giving up.\"}, {\"编号\": 3, \"标题\": \"Research the behavior.\", \"描述\": \"Educate yourself as much as you can about how others have built self-control in similar situations. Ask friends or loved ones who have made similar changes in their lives. Do an internet search about the specific thing you are trying to change.\\nFor example, if overeating is the behavior you have decided to change, find books about impulsive eating (or binge eating) and gather as many helpful strategies as you can about how to build self-control around eating. Start a journal just for eating, for example, and write down or keep track of as many strategies as you come across. This gives you more options to try to discover what works for you.\"}, {\"编号\": 4, \"标题\": \"Take an honest inventory of yourself.\", \"描述\": \"Keep a personal journal, so you individualize your experience in enacting change. Developing awareness about your own emotional triggers that cause impulsivity and lack of self-control will help you recognize the behavior. Nurturing awareness around your impulsive behaviors will help you feel more in control of yourself and can also help you make decisions about how you want to build self-control. It’s all about what feels right for you, and building self-control starts with awareness of why you sometimes feel impulsive.\\nStaying with the example of binge eating, examine how you feel when you impulsively eat. Do you notice that you tend to binge eat when you are stressed? Maybe you binge eat to celebrate too. Do you find yourself binge eating when you feel anxious or sad?\"}, {\"编号\": 5, \"标题\": \"Set realistic goals.\", \"描述\": \"Part of failing with regard to developing self-control is in getting frustrated with yourself for not changing overnight or being able to quit a behavior cold turkey. Set yourself up for success in your efforts by setting realistic goals and tapering away from the behavior rather than stopping all at once.\\nIf you're building self-control around compulsive eating, for instance, don’t try switching to nothing but fruits and vegetables all at once because it’s too dramatic a change—not to mention unsustainable.\"}, {\"编号\": 6, \"标题\": \"Mark your progress.\", \"描述\": \"Always remember, the key is progress not perfection. Keep a calendar specifically dedicated to your efforts. When there are days that you felt you lacked self-control, mark it on your calendar, and journal about what preceded it that perhaps triggered your impulsivity. The more you become aware of yourself and your patterns, the easier it will be to see challenging times coming.\\nFor example, maybe the holidays are a stressful time for you, and you notice yourself eating much more just from the pressure of everything you have to do. Next year, you will know that the holidays are a time that self-control becomes difficult for you, and you can prepare yourself by beefing up the strategies you learned about while educating yourself about binge eating.\"}, {\"编号\": 7, \"标题\": \"Motivate yourself.\", \"描述\": \"Maintain clear reasons for yourself why you want to control the behavior and remind yourself of them continuously. Try to find your inner motivation and journal about it. You could also keep a list of reasons on a small piece of paper in your wallet, or program a reminder on your phone.\\nFor example, say you’re trying to develop self-control about smoking cessation. You could write down the cost of buying cigarettes, the effects on your health, the smell, caring for your teeth, etc. Also make a list of all the positives of quitting smoking, including having more money to spend on other things, whiter teeth, breathing easier, or whatever reasons you can think of that will motivate you to quit.\"}, {\"编号\": 8, \"标题\": \"Channel the energy into positive behaviors.\", \"描述\": \"Try to fold in different behaviors to replace the behavior you are trying to build self-control around. Look at this process as a journey to find out what works for you and try not to get discouraged if a coping strategy doesn’t quite resonate with and instead move on to something else. Caring for yourself will reinforce that you are actively trying to change and practice better self control.\\nFor example, if you binge eat when you are stressed, start to explore other ways to manage your stress other than eating. Explore different relaxation techniques and replacement strategies, such as belly breathing, yoga, physical exercise, meditation, martial arts, or tai chi.\"}, {\"编号\": 9, \"标题\": \"Develop new hobbies.\", \"描述\": \"Getting lost in a new found hobby such as cars, puzzles, motorcycles, sports, or painting—among countless others—can be a wonderful distraction as you practice self-control. Part of changing behavior is replacing that behavior with something that is healthier and not vulnerable to impulsivity.\\nThere are many resources on the web that you can access to get yourself started, such as Pinterest or social media groups where you can meet other people with similar interests.\"}, {\"编号\": 10, \"标题\": \"Build yourself up.\", \"描述\": \"Proactively encourage yourself to make the changes in your life that you want. Having a positive attitude can truly influence your ability to practice self-control. Don’t be too hard on yourself if you feel like you are not reaching your goals. Keep your focus on continually making the effort, and let go of perceived failure. Just try again.\\nYou can use your journal to reframe negative statements if you feel you gave in to impulsivity instead of reaching your goals. For example, if your goal is not to spend money impulsively but you went on a shopping spree, take another look at your goals and remind yourself you had a really bad day. Take some time to journal what you could do differently next time, such as go to yoga class. Congratulate yourself on your awareness and get ready to try again.\"}, {\"编号\": 11, \"标题\": \"Use your support system.\", \"描述\": \"Let your friends and loved ones know that you are trying to change your behaviors. Ask people in your life who are supportive if you can call or text them if you need support. Part of believing in yourself and creating change also means allowing others to help you. Although empowering yourself is a large part of building self-control, letting others in your life give you pep talks, motivate you, listen when you need it, will help reinforce your decisions to create change.\"}, {\"编号\": 12, \"标题\": \"Reward yourself.\", \"描述\": \"Make sure you are giving yourself proper kudos for attempting to build self-control and change. Rewarding yourself for practicing self-control will help reinforce positive behaviors to replace impulsive behaviors.\\nFor example, if you are quitting smoking cigarettes, you could save the money you would spend on cigarettes and treat yourself to a massage or spa day. Or if you are trying to not binge eat, reward yourself with a small gift, such as a new shirt.\"}, {\"编号\": 13, \"标题\": \"Learn when to seek help.\", \"描述\": \"While building self-control is a wonderful and ambitious facet of changing your life and feeling more in charge of yourself and your choices, there are circumstances when a person may need more help than just their own willpower. Here are some suggestions for when to seek professional help and support:\\nIf you are struggling with alcohol or other substances\\nIf you are engaging in dangerous or addictive sexual behaviors.\\nIf you find yourself repeatedly engaged in abusive or dangerous relationships.\\nIf you are trying to control your anger, or are raging outbursts, and have hurt yourself or someone else in the process.\"}], \"小提示\": [\"You will not find changes instantly, so have patience and stay calm.\\n\", \"Don't forget to sleep well. It will keep you healthy and mentally fit, as well as giving you a break from the stress of thinking about your behavior.\\n\", \"Give yourself a light punishment system. For example, if you bite your nails, then every time you catch yourself, go do a chore or a favor or chew some gum to keep your mind off the habit and avoid falling into another habit.\\n\"], \"注意事项\": [\"Recognize when friends or loved ones are encouraging you in your destructive behaviors. Sometimes we are led into bad habits by the people around us, and it's important to take a step back and know when to say, \\\"Guys, I just can't be a part of this right now.\\\" If they persist, ask them, \\\"Do you know that this is hurting me?\\\" and see if their behavior improves.\\n\", \"Don't get carried away with your desire to gain control. It isn't healthy, for example, not to eat. Don't let self-control become just another addiction.\\n\"]}]}}",
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wikihow
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How to Build Several Easy Antennas for Amateur Radio
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1. Steps
1-1. Emphasis on the Antenna!
The heart of the system of Amateur Radio is the antenna. There are many other misinformed persons stating that power is the ultimate force. Not So ! The heart of any radio station, be it Amateur Radio, Commercial, Business, CB, Personal Family Radio, or experimenters in extremely low power amateur radio ( QRP as it is called ) transmissions IS the antenna! Without good reception, you won't hear much. Without good antennas for transmitting, you won't transmit far, even if you apply high output RF power, or if high output watts are used !
1-2. Planning an antenna project can lead to many different thoughts and you should always consider the following.
Height, length, feedline, balun, (and we will talk about a balun later), insulators, type wire used, or type metal used, what do you want to do with this antenna, how many bands do you want it to perform its work, if you can use the right materials, space to hang one, and the biggest of all downfalls, if you live in a place that has zoning laws, you may have to get permission (gag) to put up an antenna on your own property !
1-3. Use materials that match easily.
Antennas can be made from many different materials. Remember that you should use metal of similar nature, as dissimilar metals have a tendency to corrode, or to have a non-conductive properties. Metals such as copper, aluminum, tin, and steel all will conduct electricity, but when we are talking about Radio Frequency, or RF currents and voltages, we are talking about "Skin Effect" electricity. Aluminum antenna wire is hard to work with, has a very easy breaking point, and oft times, stretches out of shape, and cannot be soldered using conventional solder. Aluminum wire is not expensive, but it is the least desirable wire for antenna use. Copper house wire prices have skyrocketed in the recent months. Finding old house wire is the best choice. Diameter of 12 gauge wire is about 1/8th inch thick. Its not hard to work with, and is probably the best antenna metal. Tin wire, used for electric fence purposes make an excellent wire antenna, and it is not to expensive. The only draw back is that you have to purchase it in either ⁄4 or ⁄2 mile (0.4 or 0.8 km) rolls. If you plan on building several antennas, you should have no problem with this large roll of wire.
1-4. What Works with What Current.
Regular DC or AC current and voltages travel through the center of the wire, whereas RF runs on the outer portions of the wire. Picture if you will, a wire with the cut portion of the wire pointing at you. If we could see the wire with the current on it, it would be easy to define. AC and DC currents would be from the center out. RF though, would be along the outer portions of the wire, like the skin of the wire. The type of metal used would have a conductivity scale. Of course, none of us will be using any precious metals in making an antenna, but the rare metals, gold, silver, and platinum are the three most conductive metals of all, but since they cost so much, we have to settle for copper wire, steel with either a brass, or copper coating, or perhaps tin, with or without copper coating, or plain electric fence type tin wire, or possibly aluminum wire if you have no other wire to use. Any good conductor of electricity will conduct RF. The least favored is the mechanic wire, which has a high resistance, and corrodes and rusts easily, causing unwanted resistance, and antenna failure. When subjected to the weather, mechanic wire will rust easily, creating a never ending problem of either breakage, or a problem of MAJOR non-connectivity. It does NOT radiate RF energy well, and doesn't receive signals from other amateur stations transmitting to you. One of the best, and probably the cheapest is the electric fence wire that is coated with brass, or copper. Since we are dealing with "skin effect" properties, just the outer coating will bear the RF energy. Steel wire also should be avoided if possible. Steel will rust easily, even if it is coated in brass or copper. Tin wire that is used for electric fence wire that is not coated, also can be used, but make sure that you inspect the connections from time to time to remove any corrosion, and re-solder them if necessary. Insulated house wire that is solid copper can make one fantastic wire antenna. At least seventy (70) percent of all amateur radio antennas are made of some sort of insulated, or non - insulated wire. Those are the ones we will be talking about here in this article.
1-5. Start by choosing your place, and space for your antenna.
You should NEVER be close to a power line that is energized. Many people have been seriously injured or have been fatally electrocuted due to their contact with high power transmission lines. It takes just one touch from these high power lines to kill someone who is trying to put up an antenna. Look for low hanging power lines, and stay away from them at least by one and a half lengths of the height of your longest pole closest to the power wires. The closer you are to your radio room, the better off you will be. Back yard antennas, right close to your radio room, or radio shack, make it easy to set up and operate. Try to avoid placing any portion of your antenna close to the place where electricity enters your home. Use good straight wire, and avoid serious bends or twists in the wire. If you are using tin with copper or brass coatings, watch out for the tendency to coil back onto the wire. Some tightly wound wire may also coil back on itself, regardless of what it is made from, or coatings. Some wires also have a tendency of having sharp ends when cut. Steel is the worst. Good sharp side cutter pliers, or diagonal cutters can also leave a ridge that is sharp if using certain metals. The smaller the wire, the harder it is to work with also. Using wire of light gauge, either 17, 18, right through 22 or 24 gauge, has many problems, not the least of which is its durability. Wind can destroy an antenna in a few moves with small gauge wires 17 through 22. I recommend using not less than 18 gauge for most antennas. There are places, that we mentioned earlier, that won't allow antennas, towers or antenna poles to be constructed. A dipole in the attic of your home is a good idea if you have enough space in your attic to place one. Folded dipole antennas will work great if you do not have a metal roof.
1-6. Select the wire you want to use.
Make sure it is a wire that can withstand the weather, both summer and winter, and that it is of a workable nature. In other words, don't use a wire that can cause problems down the road when it is actually put into use. Insulated copper house wire is excellent. Please! do NOT remove the insulation! As a matter of a fact, the life of the antenna can greatly be extended if you do leave the insulation on the wire. Also, it insulates it from a short against a green tree, or tree leaf, or even a weed, or branch that may fall. Make sure that if it is bare wire, that you keep it up from the ground, (and we will get into that also later ) so no unsuspecting person comes in contact with the line, in the event it is energized with RF currents. RF burns can hurt, and burn deeply into the flesh of a finger or hand. RF is a sort of invisible energy, and it is the forced movements of electrons along a given path that is an AC style current.
1-7. Many tuned circuits of today's time can actually go down to several layers of skin with just one touch.
It burns, and sometimes actually fries your skin into a white powder. This is called "RF BITE" since it feels like you got bit by some sort of bad bug, or stung by a bee that has no poison, but can seriously hurt. Amplified RF also hurts worse, due to the added power applied to the antenna. If you are using a tube type amplifier, depending on the wattage it has been tuned to, can and will give you one powerful bite,!, and it will hurt badly.
1-8. Make your antenna by the tried and true formulas.
Dipole antennas often are the easiest to build, and then turned into inverted V antennas by raising the center of the antennas up into the inverted V style. It's a good idea to have your antenna at least one half ( 1/2 ) wavelength of the antenna. one quarter (1/4) wave is the minimum height above ground for effective performance. Wire "J" poles for VHF are easily built, and can be used in an emergency. These inventions simply use the ever popular 300 Ohm antenna lead in wire. You can use them for any frequency, including the HF bands, but you will need a tall tower, or a high tree to hang them high in the sky. As of this writing, 300 Ohm antenna wire is pretty scarce. A roll of 300 or 450 Ohm antenna wire was $55.00 just a year ago. Now if you can find it from any source, the same roll costs $95.00.
1-9. Here's several other feed lines you may consider to use.
Choose which ever line fits your particular need. RG8 mini 8 can handle up to 2 kilowatts. RG8U, which is the large wire, with either foam or plastic center insulator and can be used up to 3 kilowatts, Hard line such 9913 series is the best for VHF or UHF transmissions. 300 Ohm covered ladder line is great if you have a long run, say more than 150 feet (45.7 m). Open feed line is trouble, but you can use it, IF IT DOESN'T act like like an antenna. If you cut open ladder line in less than a wave, it can act as your antenna instead of your radiator antenna element. Avoid using odd lengths of transmission line, and try to do the wave lengths version to prevent parasitic transmissions, and falling on your neighbors antenna, or bleeding off into someones cell phone, or perhaps even setting off home alarm systems that are close in your neighborhood. Car alarms that are not shielded can oft times be set off by using certain frequencies. Please take note here, if you are running amateur radio, and it's been checked out, it's NOT your fault that your neighbors are having problems. It's the poor design, shielding and the sensitivity of their equipment that is at fault. Sometimes, a solution can be reached, other times, there is no solution other than they have to put a filter, or a suppressor on their equipment to keep their equipment from malfunctioning, and acting as a receiver. The FCC also states that our equipment must not cause unwanted interference from occurring. In order to defend yourself, make note of the frequency you were using at the time the incident occurred, and if you have not had your equipment tested, have your equipment put on a spectrum analyzer, or a harmonic detector to PROVE your equipment is NOT causing any unwanted interference. If your equipment is clean, then it's up to the other party to take action to prevent them from getting on the ham band.
1-10. Screen your VHF and MHF bands.
There are frequencies that we use that can cause malfunctions of RC cars, airplanes and robots. Its not the hams fault. It's mainly due to a flaw in design, shielding or it could be that these toys are acting as a receiver. Such was a case not long ago, and we will discuss the outcome of that incident, but first let us talk building antennas.
1-11. Maximum output!
What is maximum output.? The term Peak Envelope Power or PEP, is the maximum output power allowed by law peak to peak envelope, cycling from an AC source, RF output. With recent changes to some laws, the local government can also regulate how much power you can use. Legally, Amateur radio operators can run up to 1500 watts! That's a lot, but consider this, a ten thousand dollar set up with a 50 cent antenna, isn't gonna serve you well. Whether you live in the country, or in the city, the antenna is the root of good transmit / receive functions.
1-12. Formulate then make!
The way to find out what length you need for a DIPOLE antenna, which is the most common antenna used, you use mathematical equation, 468/ FMhz whereas, 468 is the one standard, the fMHz is Frequency in MEGAHERTZ, and that give you the total length of a dipole antenna in feet. Divide by 2 and place a ceramic, dog bone, or even PCV pipe insulator between them in the middle where you just cut, and you got a dipole antenna. Attach a feed line, and run to your tuner, or if you are gonna use resonant antennas, attach to your SWR meter, and check for high SWR readings. Usually, less than a 1:5 to one or less is acceptable, but a 1:1 match reading is the very best. Using resonant antennas can be the most fulfilling experience of antenna use, however space and materials can pose a factor in using several antennas that are resonant to each band.
1-13. Raising or lowering the antenna can help with SWR, but also one more thing to keep in mind, It's a good idea to raise the antenna at least 1/4th wavelength above ground.
Inverted V antennas can be tied off as high as possible, but can go as low as 3 or 4 feet (0.9 or 1.2 m) from the ground. Place a warning sign on the tie off point if your antenna is low enough to touch, telling anyone that high voltages can be present at any time, and not to touch the wire in any way.
1-14. Stretch out the legs of the antenna as much as possible, and pull them as high in the air as possible.
The more capture area that is available, the better the transmit or receive. Secure line with good strong, nylon or rayon rope. Use either ⁄4 or ⁄2 inch (0.6 or 1.3 cm) plastic nylon or rayon rope, and then you will find that these works best, but you should inspect them at least twice a year for frays, or weathering problems. Replace if necessary.
1-15. Making a new design !
For many years now, designing antennas has been a passion for many a ham operator. The next one on the list is a cage dipole. For this, you will need either 4 or 6 inch (10.2 or 15.2 cm), thick wall PVC sewer, or water pipe, and a way to cut it in either ⁄4 or ⁄2 inch (0.6 or 1.3 cm) spreaders. Use of a compound mitre saw makes this job easy. Use a 12" saw to cut the 6 and 4 inch pipes. WATCH OUT THOUGH, SINCE THE LAST FOOT OF THE PIPE COULD BUCK AGAINST THE SAW and may not cut through the pipe, and throw it back at you. Cut only where it will NOT be dangerous. usually 12 to 14 inches (30.5 to 35.6 cm) of the pipe will be left. If you own, or have a friend who owns one of the saws, use it to cut the pipes. Once they have been cut, measure the outside diameter of the pipe spreaders on the OUTSIDE in metric CM and MM. After you have the circumference, divide by 6 if you are using 6 wires, or divide by 8 if you plan on using 8 wires for this project. After you have the pattern down, use a drill with a 1/8th or a 5/32ths drill bit, depending on the gauge wire used to put 6 or 8 holes in each spreader. Be accurate as possible.
1-16. Do not use the SAME FORMULA FOR THE CAGE DIPOLE.
It will be shorter than a regular dipole! It is relative to the size spreader used! You can only use the original formula as a starting point. Depending on spreader size you may have to reduce the length by as much as 4% or more!Just remember that you will either use 6 wires or 8 wires. Electric fence wire is often a choice in this type of an antenna, as it is relatively inexpensive, and can be bought in large rolls of one quarter or half mile or more wire on one spool. Tin wire will work in this project, however copper is best Using anything other than copper can compromise performance
1-17. Measure carefully, although not critical at this point.
It's always better to go a little too long, than too short, and then have to add wire. Cut full run lengths of 6 or 8 wires. Its always a good idea to have a couple friends working with you when it comes to this project. Make the wires you have cut come together at the center when you have done your measurements.
1-18. Assembling your antenna, and this where the fun comes into play.
Slide 5 spreaders on the wire, using 4 of them, easing them all the way down to the other end. Next, space the spreaders with the wires through the holes at intervals of either 18 or 20 inches (45.7 or 50.8 cm) apart. Put contact cement on the tooth picks, or match stems before sliding them into the holes with the wires to hold them firm. Leave one spreader at the first end, that way, it will show you where to place your wires into the spreaders. Continue with the spreaders, using 4 or 5 spreaders at a time, leaving one at the end each time. Tighten wire, and then peg the wires with the sharp toothpicks, or wood matches, using ONLY the wood on the matches. After you reach the end of one side of the cage, gather up all the loose wires at both ends, and tie them together using a piece of wire, wrapping all wire ends together near the center of the spreader. Lay this leg of the dipole aside, and do the same with the other leg.
1-19. Make it "Count".
Whether you use 18 inch (45.7 cm) or 20 inch (50.8 cm) spacings in between the spreaders, to make it look good, don't change the spreaders in alternately positions. If you use 18 inch (45.7 cm) spacings, use them all the way to the end of the antenna. If you use 20 inch (50.8 cm) spacings, use all spacings at 20 inches (50.8 cm) apart. Larger wires in gauges of 14 or 12 can add weight to this project, so it takes a lot to get these antennas going. Don't rush this project! Take your time, do it right the first time, and then, you can rest assured that your antenna will serve your purpose. The capture area of a 6 wire cage dipole has increased 5 times ! An EIGHT wire antenna increases gain of capture by 7 ! Although it is hard to work with, and build this antenna, for amateur radio use, it's one of the best.
1-20. ZOOM-XOOM-and Voila !
One of the best kept secrets of Amateur radio antennas are either the box, or delta loop antennas. Resonant antennas cut to the exact frequency, in the middle portion of the band, and used with a tuner of sufficient size, can tune several bands. The formula used to find a full wave loop antenna is 1005 / FMhz. This gives you the length of a full wave loop antenna for the band you are using. Horizontal positioning into a TRIANGLE shape, makes it a DELTA loop, If you put it into a square, or rectangle shape, you have a BOX loop antenna. Out in the country is where this antenna is most often used. It requires a large area of land, and also it can be fed either in the middle, or an end portion of the loop. When hoisting this little monster of an antenna into the air, watch out, as we said before, for POWER LINES~! Trees that are spaced far enough apart provide ample heights above ground for this antenna. Trees are often called, "Poor Mans Towers" and either can be accessed for use by using several methods, including a good fishing pole and a 4 ounce sinker, properly aimed at a high branch in the tree. When it is successful, tie a masons line, or even affix the rope you are going to use to the line, and gently roll in your catch over the branches of the tree, and pull it down to the ground. Don't forget to use adequate lengths of rope, or safety cord for this project. You can use PVC pipe here as an insulator. Cut 3 or 4 pieces of 1 ⁄2 inch (3.8 cm) PVC pipe about 6 or 7 inches (15.2 or 17.8 cm) long. Drill ⁄2 inch (1.3 cm) holes using a good drill bit, and never drill close to the end of the pipe. About 2 inches (5.1 cm) from the end gives you a good spacing for the insulators. For the feed point, use yet another piece of PVC pipe, drilling a hole through the center to provide for a strain relief for the feedline. Put the stress on the pipe, not on the antenna or on the feedline. Pull up your antenna into the trees or your tower very carefully, making sure that it is as close as possible to the design you chose to make the antenna. Box or rectangle loop, or a triangle, spacing them out as much as possible. Yes, you can fudge a little if you have to on the sides, making one a little longer, but its best to keep your antenna as practical as possible to the design.
Tips
Strip carefully, tie the ground sections together, and solder to the negative side of your antenna lead in wire. All three wires should be soldered, and attached carefully.
Use wire of similar nature. Avoid using wires that corrode easily, or may break and lose conductivity.
Locate your antenna as close as possible to your radio room to prevent loss of RF energy.
|
{
"create_time": "20230517 10:59:09",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Emphasis on the Antenna!\\nThe heart of the system of Amateur Radio is the antenna. There are many other misinformed persons stating that power is the ultimate force. Not So ! The heart of any radio station, be it Amateur Radio, Commercial, Business, CB, Personal Family Radio, or experimenters in extremely low power amateur radio ( QRP as it is called ) transmissions IS the antenna! Without good reception, you won't hear much. Without good antennas for transmitting, you won't transmit far, even if you apply high output RF power, or if high output watts are used !\\n1-2. Planning an antenna project can lead to many different thoughts and you should always consider the following.\\nHeight, length, feedline, balun, (and we will talk about a balun later), insulators, type wire used, or type metal used, what do you want to do with this antenna, how many bands do you want it to perform its work, if you can use the right materials, space to hang one, and the biggest of all downfalls, if you live in a place that has zoning laws, you may have to get permission (gag) to put up an antenna on your own property !\\n1-3. Use materials that match easily.\\nAntennas can be made from many different materials. Remember that you should use metal of similar nature, as dissimilar metals have a tendency to corrode, or to have a non-conductive properties. Metals such as copper, aluminum, tin, and steel all will conduct electricity, but when we are talking about Radio Frequency, or RF currents and voltages, we are talking about \\\"Skin Effect\\\" electricity. Aluminum antenna wire is hard to work with, has a very easy breaking point, and oft times, stretches out of shape, and cannot be soldered using conventional solder. Aluminum wire is not expensive, but it is the least desirable wire for antenna use. Copper house wire prices have skyrocketed in the recent months. Finding old house wire is the best choice. Diameter of 12 gauge wire is about 1/8th inch thick. Its not hard to work with, and is probably the best antenna metal. Tin wire, used for electric fence purposes make an excellent wire antenna, and it is not to expensive. The only draw back is that you have to purchase it in either ⁄4 or ⁄2 mile (0.4 or 0.8 km) rolls. If you plan on building several antennas, you should have no problem with this large roll of wire.\\n1-4. What Works with What Current.\\nRegular DC or AC current and voltages travel through the center of the wire, whereas RF runs on the outer portions of the wire. Picture if you will, a wire with the cut portion of the wire pointing at you. If we could see the wire with the current on it, it would be easy to define. AC and DC currents would be from the center out. RF though, would be along the outer portions of the wire, like the skin of the wire. The type of metal used would have a conductivity scale. Of course, none of us will be using any precious metals in making an antenna, but the rare metals, gold, silver, and platinum are the three most conductive metals of all, but since they cost so much, we have to settle for copper wire, steel with either a brass, or copper coating, or perhaps tin, with or without copper coating, or plain electric fence type tin wire, or possibly aluminum wire if you have no other wire to use. Any good conductor of electricity will conduct RF. The least favored is the mechanic wire, which has a high resistance, and corrodes and rusts easily, causing unwanted resistance, and antenna failure. When subjected to the weather, mechanic wire will rust easily, creating a never ending problem of either breakage, or a problem of MAJOR non-connectivity. It does NOT radiate RF energy well, and doesn't receive signals from other amateur stations transmitting to you. One of the best, and probably the cheapest is the electric fence wire that is coated with brass, or copper. Since we are dealing with \\\"skin effect\\\" properties, just the outer coating will bear the RF energy. Steel wire also should be avoided if possible. Steel will rust easily, even if it is coated in brass or copper. Tin wire that is used for electric fence wire that is not coated, also can be used, but make sure that you inspect the connections from time to time to remove any corrosion, and re-solder them if necessary. Insulated house wire that is solid copper can make one fantastic wire antenna. At least seventy (70) percent of all amateur radio antennas are made of some sort of insulated, or non - insulated wire. Those are the ones we will be talking about here in this article.\\n1-5. Start by choosing your place, and space for your antenna.\\nYou should NEVER be close to a power line that is energized. Many people have been seriously injured or have been fatally electrocuted due to their contact with high power transmission lines. It takes just one touch from these high power lines to kill someone who is trying to put up an antenna. Look for low hanging power lines, and stay away from them at least by one and a half lengths of the height of your longest pole closest to the power wires. The closer you are to your radio room, the better off you will be. Back yard antennas, right close to your radio room, or radio shack, make it easy to set up and operate. Try to avoid placing any portion of your antenna close to the place where electricity enters your home. Use good straight wire, and avoid serious bends or twists in the wire. If you are using tin with copper or brass coatings, watch out for the tendency to coil back onto the wire. Some tightly wound wire may also coil back on itself, regardless of what it is made from, or coatings. Some wires also have a tendency of having sharp ends when cut. Steel is the worst. Good sharp side cutter pliers, or diagonal cutters can also leave a ridge that is sharp if using certain metals. The smaller the wire, the harder it is to work with also. Using wire of light gauge, either 17, 18, right through 22 or 24 gauge, has many problems, not the least of which is its durability. Wind can destroy an antenna in a few moves with small gauge wires 17 through 22. I recommend using not less than 18 gauge for most antennas. There are places, that we mentioned earlier, that won't allow antennas, towers or antenna poles to be constructed. A dipole in the attic of your home is a good idea if you have enough space in your attic to place one. Folded dipole antennas will work great if you do not have a metal roof.\\n1-6. Select the wire you want to use.\\nMake sure it is a wire that can withstand the weather, both summer and winter, and that it is of a workable nature. In other words, don't use a wire that can cause problems down the road when it is actually put into use. Insulated copper house wire is excellent. Please! do NOT remove the insulation! As a matter of a fact, the life of the antenna can greatly be extended if you do leave the insulation on the wire. Also, it insulates it from a short against a green tree, or tree leaf, or even a weed, or branch that may fall. Make sure that if it is bare wire, that you keep it up from the ground, (and we will get into that also later ) so no unsuspecting person comes in contact with the line, in the event it is energized with RF currents. RF burns can hurt, and burn deeply into the flesh of a finger or hand. RF is a sort of invisible energy, and it is the forced movements of electrons along a given path that is an AC style current.\\n1-7. Many tuned circuits of today's time can actually go down to several layers of skin with just one touch.\\nIt burns, and sometimes actually fries your skin into a white powder. This is called \\\"RF BITE\\\" since it feels like you got bit by some sort of bad bug, or stung by a bee that has no poison, but can seriously hurt. Amplified RF also hurts worse, due to the added power applied to the antenna. If you are using a tube type amplifier, depending on the wattage it has been tuned to, can and will give you one powerful bite,!, and it will hurt badly.\\n1-8. Make your antenna by the tried and true formulas.\\nDipole antennas often are the easiest to build, and then turned into inverted V antennas by raising the center of the antennas up into the inverted V style. It's a good idea to have your antenna at least one half ( 1/2 ) wavelength of the antenna. one quarter (1/4) wave is the minimum height above ground for effective performance. Wire \\\"J\\\" poles for VHF are easily built, and can be used in an emergency. These inventions simply use the ever popular 300 Ohm antenna lead in wire. You can use them for any frequency, including the HF bands, but you will need a tall tower, or a high tree to hang them high in the sky. As of this writing, 300 Ohm antenna wire is pretty scarce. A roll of 300 or 450 Ohm antenna wire was $55.00 just a year ago. Now if you can find it from any source, the same roll costs $95.00.\\n1-9. Here's several other feed lines you may consider to use.\\nChoose which ever line fits your particular need. RG8 mini 8 can handle up to 2 kilowatts. RG8U, which is the large wire, with either foam or plastic center insulator and can be used up to 3 kilowatts, Hard line such 9913 series is the best for VHF or UHF transmissions. 300 Ohm covered ladder line is great if you have a long run, say more than 150 feet (45.7 m). Open feed line is trouble, but you can use it, IF IT DOESN'T act like like an antenna. If you cut open ladder line in less than a wave, it can act as your antenna instead of your radiator antenna element. Avoid using odd lengths of transmission line, and try to do the wave lengths version to prevent parasitic transmissions, and falling on your neighbors antenna, or bleeding off into someones cell phone, or perhaps even setting off home alarm systems that are close in your neighborhood. Car alarms that are not shielded can oft times be set off by using certain frequencies. Please take note here, if you are running amateur radio, and it's been checked out, it's NOT your fault that your neighbors are having problems. It's the poor design, shielding and the sensitivity of their equipment that is at fault. Sometimes, a solution can be reached, other times, there is no solution other than they have to put a filter, or a suppressor on their equipment to keep their equipment from malfunctioning, and acting as a receiver. The FCC also states that our equipment must not cause unwanted interference from occurring. In order to defend yourself, make note of the frequency you were using at the time the incident occurred, and if you have not had your equipment tested, have your equipment put on a spectrum analyzer, or a harmonic detector to PROVE your equipment is NOT causing any unwanted interference. If your equipment is clean, then it's up to the other party to take action to prevent them from getting on the ham band.\\n1-10. Screen your VHF and MHF bands.\\nThere are frequencies that we use that can cause malfunctions of RC cars, airplanes and robots. Its not the hams fault. It's mainly due to a flaw in design, shielding or it could be that these toys are acting as a receiver. Such was a case not long ago, and we will discuss the outcome of that incident, but first let us talk building antennas.\\n1-11. Maximum output!\\nWhat is maximum output.? The term Peak Envelope Power or PEP, is the maximum output power allowed by law peak to peak envelope, cycling from an AC source, RF output. With recent changes to some laws, the local government can also regulate how much power you can use. Legally, Amateur radio operators can run up to 1500 watts! That's a lot, but consider this, a ten thousand dollar set up with a 50 cent antenna, isn't gonna serve you well. Whether you live in the country, or in the city, the antenna is the root of good transmit / receive functions.\\n1-12. Formulate then make!\\nThe way to find out what length you need for a DIPOLE antenna, which is the most common antenna used, you use mathematical equation, 468/ FMhz whereas, 468 is the one standard, the fMHz is Frequency in MEGAHERTZ, and that give you the total length of a dipole antenna in feet. Divide by 2 and place a ceramic, dog bone, or even PCV pipe insulator between them in the middle where you just cut, and you got a dipole antenna. Attach a feed line, and run to your tuner, or if you are gonna use resonant antennas, attach to your SWR meter, and check for high SWR readings. Usually, less than a 1:5 to one or less is acceptable, but a 1:1 match reading is the very best. Using resonant antennas can be the most fulfilling experience of antenna use, however space and materials can pose a factor in using several antennas that are resonant to each band.\\n1-13. Raising or lowering the antenna can help with SWR, but also one more thing to keep in mind, It's a good idea to raise the antenna at least 1/4th wavelength above ground.\\nInverted V antennas can be tied off as high as possible, but can go as low as 3 or 4 feet (0.9 or 1.2 m) from the ground. Place a warning sign on the tie off point if your antenna is low enough to touch, telling anyone that high voltages can be present at any time, and not to touch the wire in any way.\\n1-14. Stretch out the legs of the antenna as much as possible, and pull them as high in the air as possible.\\nThe more capture area that is available, the better the transmit or receive. Secure line with good strong, nylon or rayon rope. Use either ⁄4 or ⁄2 inch (0.6 or 1.3 cm) plastic nylon or rayon rope, and then you will find that these works best, but you should inspect them at least twice a year for frays, or weathering problems. Replace if necessary.\\n1-15. Making a new design !\\nFor many years now, designing antennas has been a passion for many a ham operator. The next one on the list is a cage dipole. For this, you will need either 4 or 6 inch (10.2 or 15.2 cm), thick wall PVC sewer, or water pipe, and a way to cut it in either ⁄4 or ⁄2 inch (0.6 or 1.3 cm) spreaders. Use of a compound mitre saw makes this job easy. Use a 12\\\" saw to cut the 6 and 4 inch pipes. WATCH OUT THOUGH, SINCE THE LAST FOOT OF THE PIPE COULD BUCK AGAINST THE SAW and may not cut through the pipe, and throw it back at you. Cut only where it will NOT be dangerous. usually 12 to 14 inches (30.5 to 35.6 cm) of the pipe will be left. If you own, or have a friend who owns one of the saws, use it to cut the pipes. Once they have been cut, measure the outside diameter of the pipe spreaders on the OUTSIDE in metric CM and MM. After you have the circumference, divide by 6 if you are using 6 wires, or divide by 8 if you plan on using 8 wires for this project. After you have the pattern down, use a drill with a 1/8th or a 5/32ths drill bit, depending on the gauge wire used to put 6 or 8 holes in each spreader. Be accurate as possible.\\n1-16. Do not use the SAME FORMULA FOR THE CAGE DIPOLE.\\nIt will be shorter than a regular dipole! It is relative to the size spreader used! You can only use the original formula as a starting point. Depending on spreader size you may have to reduce the length by as much as 4% or more!Just remember that you will either use 6 wires or 8 wires. Electric fence wire is often a choice in this type of an antenna, as it is relatively inexpensive, and can be bought in large rolls of one quarter or half mile or more wire on one spool. Tin wire will work in this project, however copper is best Using anything other than copper can compromise performance\\n1-17. Measure carefully, although not critical at this point.\\nIt's always better to go a little too long, than too short, and then have to add wire. Cut full run lengths of 6 or 8 wires. Its always a good idea to have a couple friends working with you when it comes to this project. Make the wires you have cut come together at the center when you have done your measurements.\\n1-18. Assembling your antenna, and this where the fun comes into play.\\nSlide 5 spreaders on the wire, using 4 of them, easing them all the way down to the other end. Next, space the spreaders with the wires through the holes at intervals of either 18 or 20 inches (45.7 or 50.8 cm) apart. Put contact cement on the tooth picks, or match stems before sliding them into the holes with the wires to hold them firm. Leave one spreader at the first end, that way, it will show you where to place your wires into the spreaders. Continue with the spreaders, using 4 or 5 spreaders at a time, leaving one at the end each time. Tighten wire, and then peg the wires with the sharp toothpicks, or wood matches, using ONLY the wood on the matches. After you reach the end of one side of the cage, gather up all the loose wires at both ends, and tie them together using a piece of wire, wrapping all wire ends together near the center of the spreader. Lay this leg of the dipole aside, and do the same with the other leg.\\n1-19. Make it \\\"Count\\\".\\nWhether you use 18 inch (45.7 cm) or 20 inch (50.8 cm) spacings in between the spreaders, to make it look good, don't change the spreaders in alternately positions. If you use 18 inch (45.7 cm) spacings, use them all the way to the end of the antenna. If you use 20 inch (50.8 cm) spacings, use all spacings at 20 inches (50.8 cm) apart. Larger wires in gauges of 14 or 12 can add weight to this project, so it takes a lot to get these antennas going. Don't rush this project! Take your time, do it right the first time, and then, you can rest assured that your antenna will serve your purpose. The capture area of a 6 wire cage dipole has increased 5 times ! An EIGHT wire antenna increases gain of capture by 7 ! Although it is hard to work with, and build this antenna, for amateur radio use, it's one of the best.\\n1-20. ZOOM-XOOM-and Voila !\\nOne of the best kept secrets of Amateur radio antennas are either the box, or delta loop antennas. Resonant antennas cut to the exact frequency, in the middle portion of the band, and used with a tuner of sufficient size, can tune several bands. The formula used to find a full wave loop antenna is 1005 / FMhz. This gives you the length of a full wave loop antenna for the band you are using. Horizontal positioning into a TRIANGLE shape, makes it a DELTA loop, If you put it into a square, or rectangle shape, you have a BOX loop antenna. Out in the country is where this antenna is most often used. It requires a large area of land, and also it can be fed either in the middle, or an end portion of the loop. When hoisting this little monster of an antenna into the air, watch out, as we said before, for POWER LINES~! Trees that are spaced far enough apart provide ample heights above ground for this antenna. Trees are often called, \\\"Poor Mans Towers\\\" and either can be accessed for use by using several methods, including a good fishing pole and a 4 ounce sinker, properly aimed at a high branch in the tree. When it is successful, tie a masons line, or even affix the rope you are going to use to the line, and gently roll in your catch over the branches of the tree, and pull it down to the ground. Don't forget to use adequate lengths of rope, or safety cord for this project. You can use PVC pipe here as an insulator. Cut 3 or 4 pieces of 1 ⁄2 inch (3.8 cm) PVC pipe about 6 or 7 inches (15.2 or 17.8 cm) long. Drill ⁄2 inch (1.3 cm) holes using a good drill bit, and never drill close to the end of the pipe. About 2 inches (5.1 cm) from the end gives you a good spacing for the insulators. For the feed point, use yet another piece of PVC pipe, drilling a hole through the center to provide for a strain relief for the feedline. Put the stress on the pipe, not on the antenna or on the feedline. Pull up your antenna into the trees or your tower very carefully, making sure that it is as close as possible to the design you chose to make the antenna. Box or rectangle loop, or a triangle, spacing them out as much as possible. Yes, you can fudge a little if you have to on the sides, making one a little longer, but its best to keep your antenna as practical as possible to the design.\\nTips\\nStrip carefully, tie the ground sections together, and solder to the negative side of your antenna lead in wire. All three wires should be soldered, and attached carefully.\\nUse wire of similar nature. Avoid using wires that corrode easily, or may break and lose conductivity.\\nLocate your antenna as close as possible to your radio room to prevent loss of RF energy.\\n\", \"简要回答\": \"Amateur Radio has been a supreme way of communications for many ways of getting messages from one place to another for decades! Many antennas have been invented simply by necessity. Spark Gap Transmitters were used around the time of the great disaster of the Titanic. Wireless is what they called it back then, and still to this day, wire antennas are sending signals out on the airways. Amateur radio has progressed, and continually changed since the spark gap transmitters of that time. \\nHigh voltage coils were used for their power, and it systematically sent out the familiar \\\"dits\\\" and \\\"dahs\\\" of Morse Code, and the party or parties, at the other end who could read Morse Code wrote the symbols down, and they made words. A fantastic, and fascinating way of communication, and yet, it was primitive enough to look back on from this date, and say that was one fantastic communications tool.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Emphasis on the Antenna!\", \"描述\": \"The heart of the system of Amateur Radio is the antenna. There are many other misinformed persons stating that power is the ultimate force. Not So ! The heart of any radio station, be it Amateur Radio, Commercial, Business, CB, Personal Family Radio, or experimenters in extremely low power amateur radio ( QRP as it is called ) transmissions IS the antenna! Without good reception, you won't hear much. Without good antennas for transmitting, you won't transmit far, even if you apply high output RF power, or if high output watts are used !\"}, {\"编号\": 2, \"标题\": \"Planning an antenna project can lead to many different thoughts and you should always consider the following.\", \"描述\": \"Height, length, feedline, balun, (and we will talk about a balun later), insulators, type wire used, or type metal used, what do you want to do with this antenna, how many bands do you want it to perform its work, if you can use the right materials, space to hang one, and the biggest of all downfalls, if you live in a place that has zoning laws, you may have to get permission (gag) to put up an antenna on your own property !\"}, {\"编号\": 3, \"标题\": \"Use materials that match easily.\", \"描述\": \"Antennas can be made from many different materials. Remember that you should use metal of similar nature, as dissimilar metals have a tendency to corrode, or to have a non-conductive properties. Metals such as copper, aluminum, tin, and steel all will conduct electricity, but when we are talking about Radio Frequency, or RF currents and voltages, we are talking about \\\"Skin Effect\\\" electricity. Aluminum antenna wire is hard to work with, has a very easy breaking point, and oft times, stretches out of shape, and cannot be soldered using conventional solder. Aluminum wire is not expensive, but it is the least desirable wire for antenna use. Copper house wire prices have skyrocketed in the recent months. Finding old house wire is the best choice. Diameter of 12 gauge wire is about 1/8th inch thick. Its not hard to work with, and is probably the best antenna metal. Tin wire, used for electric fence purposes make an excellent wire antenna, and it is not to expensive. The only draw back is that you have to purchase it in either ⁄4 or ⁄2 mile (0.4 or 0.8 km) rolls. If you plan on building several antennas, you should have no problem with this large roll of wire.\"}, {\"编号\": 4, \"标题\": \"What Works with What Current.\", \"描述\": \"Regular DC or AC current and voltages travel through the center of the wire, whereas RF runs on the outer portions of the wire. Picture if you will, a wire with the cut portion of the wire pointing at you. If we could see the wire with the current on it, it would be easy to define. AC and DC currents would be from the center out. RF though, would be along the outer portions of the wire, like the skin of the wire. The type of metal used would have a conductivity scale. Of course, none of us will be using any precious metals in making an antenna, but the rare metals, gold, silver, and platinum are the three most conductive metals of all, but since they cost so much, we have to settle for copper wire, steel with either a brass, or copper coating, or perhaps tin, with or without copper coating, or plain electric fence type tin wire, or possibly aluminum wire if you have no other wire to use. Any good conductor of electricity will conduct RF. The least favored is the mechanic wire, which has a high resistance, and corrodes and rusts easily, causing unwanted resistance, and antenna failure. When subjected to the weather, mechanic wire will rust easily, creating a never ending problem of either breakage, or a problem of MAJOR non-connectivity. It does NOT radiate RF energy well, and doesn't receive signals from other amateur stations transmitting to you. One of the best, and probably the cheapest is the electric fence wire that is coated with brass, or copper. Since we are dealing with \\\"skin effect\\\" properties, just the outer coating will bear the RF energy. Steel wire also should be avoided if possible. Steel will rust easily, even if it is coated in brass or copper. Tin wire that is used for electric fence wire that is not coated, also can be used, but make sure that you inspect the connections from time to time to remove any corrosion, and re-solder them if necessary. Insulated house wire that is solid copper can make one fantastic wire antenna. At least seventy (70) percent of all amateur radio antennas are made of some sort of insulated, or non - insulated wire. Those are the ones we will be talking about here in this article.\"}, {\"编号\": 5, \"标题\": \"Start by choosing your place, and space for your antenna.\", \"描述\": \"You should NEVER be close to a power line that is energized. Many people have been seriously injured or have been fatally electrocuted due to their contact with high power transmission lines. It takes just one touch from these high power lines to kill someone who is trying to put up an antenna. Look for low hanging power lines, and stay away from them at least by one and a half lengths of the height of your longest pole closest to the power wires. The closer you are to your radio room, the better off you will be. Back yard antennas, right close to your radio room, or radio shack, make it easy to set up and operate. Try to avoid placing any portion of your antenna close to the place where electricity enters your home. Use good straight wire, and avoid serious bends or twists in the wire. If you are using tin with copper or brass coatings, watch out for the tendency to coil back onto the wire. Some tightly wound wire may also coil back on itself, regardless of what it is made from, or coatings. Some wires also have a tendency of having sharp ends when cut. Steel is the worst. Good sharp side cutter pliers, or diagonal cutters can also leave a ridge that is sharp if using certain metals. The smaller the wire, the harder it is to work with also. Using wire of light gauge, either 17, 18, right through 22 or 24 gauge, has many problems, not the least of which is its durability. Wind can destroy an antenna in a few moves with small gauge wires 17 through 22. I recommend using not less than 18 gauge for most antennas. There are places, that we mentioned earlier, that won't allow antennas, towers or antenna poles to be constructed. A dipole in the attic of your home is a good idea if you have enough space in your attic to place one. Folded dipole antennas will work great if you do not have a metal roof.\"}, {\"编号\": 6, \"标题\": \"Select the wire you want to use.\", \"描述\": \"Make sure it is a wire that can withstand the weather, both summer and winter, and that it is of a workable nature. In other words, don't use a wire that can cause problems down the road when it is actually put into use. Insulated copper house wire is excellent. Please! do NOT remove the insulation! As a matter of a fact, the life of the antenna can greatly be extended if you do leave the insulation on the wire. Also, it insulates it from a short against a green tree, or tree leaf, or even a weed, or branch that may fall. Make sure that if it is bare wire, that you keep it up from the ground, (and we will get into that also later ) so no unsuspecting person comes in contact with the line, in the event it is energized with RF currents. RF burns can hurt, and burn deeply into the flesh of a finger or hand. RF is a sort of invisible energy, and it is the forced movements of electrons along a given path that is an AC style current.\"}, {\"编号\": 7, \"标题\": \"Many tuned circuits of today's time can actually go down to several layers of skin with just one touch.\", \"描述\": \"It burns, and sometimes actually fries your skin into a white powder. This is called \\\"RF BITE\\\" since it feels like you got bit by some sort of bad bug, or stung by a bee that has no poison, but can seriously hurt. Amplified RF also hurts worse, due to the added power applied to the antenna. If you are using a tube type amplifier, depending on the wattage it has been tuned to, can and will give you one powerful bite,!, and it will hurt badly.\"}, {\"编号\": 8, \"标题\": \"Make your antenna by the tried and true formulas.\", \"描述\": \"Dipole antennas often are the easiest to build, and then turned into inverted V antennas by raising the center of the antennas up into the inverted V style. It's a good idea to have your antenna at least one half ( 1/2 ) wavelength of the antenna. one quarter (1/4) wave is the minimum height above ground for effective performance. Wire \\\"J\\\" poles for VHF are easily built, and can be used in an emergency. These inventions simply use the ever popular 300 Ohm antenna lead in wire. You can use them for any frequency, including the HF bands, but you will need a tall tower, or a high tree to hang them high in the sky. As of this writing, 300 Ohm antenna wire is pretty scarce. A roll of 300 or 450 Ohm antenna wire was $55.00 just a year ago. Now if you can find it from any source, the same roll costs $95.00.\"}, {\"编号\": 9, \"标题\": \"Here's several other feed lines you may consider to use.\", \"描述\": \"Choose which ever line fits your particular need. RG8 mini 8 can handle up to 2 kilowatts. RG8U, which is the large wire, with either foam or plastic center insulator and can be used up to 3 kilowatts, Hard line such 9913 series is the best for VHF or UHF transmissions. 300 Ohm covered ladder line is great if you have a long run, say more than 150 feet (45.7 m). Open feed line is trouble, but you can use it, IF IT DOESN'T act like like an antenna. If you cut open ladder line in less than a wave, it can act as your antenna instead of your radiator antenna element. Avoid using odd lengths of transmission line, and try to do the wave lengths version to prevent parasitic transmissions, and falling on your neighbors antenna, or bleeding off into someones cell phone, or perhaps even setting off home alarm systems that are close in your neighborhood. Car alarms that are not shielded can oft times be set off by using certain frequencies. Please take note here, if you are running amateur radio, and it's been checked out, it's NOT your fault that your neighbors are having problems. It's the poor design, shielding and the sensitivity of their equipment that is at fault. Sometimes, a solution can be reached, other times, there is no solution other than they have to put a filter, or a suppressor on their equipment to keep their equipment from malfunctioning, and acting as a receiver. The FCC also states that our equipment must not cause unwanted interference from occurring. In order to defend yourself, make note of the frequency you were using at the time the incident occurred, and if you have not had your equipment tested, have your equipment put on a spectrum analyzer, or a harmonic detector to PROVE your equipment is NOT causing any unwanted interference. If your equipment is clean, then it's up to the other party to take action to prevent them from getting on the ham band.\"}, {\"编号\": 10, \"标题\": \"Screen your VHF and MHF bands.\", \"描述\": \"There are frequencies that we use that can cause malfunctions of RC cars, airplanes and robots. Its not the hams fault. It's mainly due to a flaw in design, shielding or it could be that these toys are acting as a receiver. Such was a case not long ago, and we will discuss the outcome of that incident, but first let us talk building antennas.\"}, {\"编号\": 11, \"标题\": \"Maximum output!\", \"描述\": \"What is maximum output.? The term Peak Envelope Power or PEP, is the maximum output power allowed by law peak to peak envelope, cycling from an AC source, RF output. With recent changes to some laws, the local government can also regulate how much power you can use. Legally, Amateur radio operators can run up to 1500 watts! That's a lot, but consider this, a ten thousand dollar set up with a 50 cent antenna, isn't gonna serve you well. Whether you live in the country, or in the city, the antenna is the root of good transmit / receive functions.\"}, {\"编号\": 12, \"标题\": \"Formulate then make!\", \"描述\": \"The way to find out what length you need for a DIPOLE antenna, which is the most common antenna used, you use mathematical equation, 468/ FMhz whereas, 468 is the one standard, the fMHz is Frequency in MEGAHERTZ, and that give you the total length of a dipole antenna in feet. Divide by 2 and place a ceramic, dog bone, or even PCV pipe insulator between them in the middle where you just cut, and you got a dipole antenna. Attach a feed line, and run to your tuner, or if you are gonna use resonant antennas, attach to your SWR meter, and check for high SWR readings. Usually, less than a 1:5 to one or less is acceptable, but a 1:1 match reading is the very best. Using resonant antennas can be the most fulfilling experience of antenna use, however space and materials can pose a factor in using several antennas that are resonant to each band.\"}, {\"编号\": 13, \"标题\": \"Raising or lowering the antenna can help with SWR, but also one more thing to keep in mind, It's a good idea to raise the antenna at least 1/4th wavelength above ground.\", \"描述\": \"Inverted V antennas can be tied off as high as possible, but can go as low as 3 or 4 feet (0.9 or 1.2 m) from the ground. Place a warning sign on the tie off point if your antenna is low enough to touch, telling anyone that high voltages can be present at any time, and not to touch the wire in any way.\"}, {\"编号\": 14, \"标题\": \"Stretch out the legs of the antenna as much as possible, and pull them as high in the air as possible.\", \"描述\": \"The more capture area that is available, the better the transmit or receive. Secure line with good strong, nylon or rayon rope. Use either ⁄4 or ⁄2 inch (0.6 or 1.3 cm) plastic nylon or rayon rope, and then you will find that these works best, but you should inspect them at least twice a year for frays, or weathering problems. Replace if necessary.\"}, {\"编号\": 15, \"标题\": \"Making a new design !\", \"描述\": \"For many years now, designing antennas has been a passion for many a ham operator. The next one on the list is a cage dipole. For this, you will need either 4 or 6 inch (10.2 or 15.2 cm), thick wall PVC sewer, or water pipe, and a way to cut it in either ⁄4 or ⁄2 inch (0.6 or 1.3 cm) spreaders. Use of a compound mitre saw makes this job easy. Use a 12\\\" saw to cut the 6 and 4 inch pipes. WATCH OUT THOUGH, SINCE THE LAST FOOT OF THE PIPE COULD BUCK AGAINST THE SAW and may not cut through the pipe, and throw it back at you. Cut only where it will NOT be dangerous. usually 12 to 14 inches (30.5 to 35.6 cm) of the pipe will be left. If you own, or have a friend who owns one of the saws, use it to cut the pipes. Once they have been cut, measure the outside diameter of the pipe spreaders on the OUTSIDE in metric CM and MM. After you have the circumference, divide by 6 if you are using 6 wires, or divide by 8 if you plan on using 8 wires for this project. After you have the pattern down, use a drill with a 1/8th or a 5/32ths drill bit, depending on the gauge wire used to put 6 or 8 holes in each spreader. Be accurate as possible.\"}, {\"编号\": 16, \"标题\": \"Do not use the SAME FORMULA FOR THE CAGE DIPOLE.\", \"描述\": \"It will be shorter than a regular dipole! It is relative to the size spreader used! You can only use the original formula as a starting point. Depending on spreader size you may have to reduce the length by as much as 4% or more!Just remember that you will either use 6 wires or 8 wires. Electric fence wire is often a choice in this type of an antenna, as it is relatively inexpensive, and can be bought in large rolls of one quarter or half mile or more wire on one spool. Tin wire will work in this project, however copper is best Using anything other than copper can compromise performance\"}, {\"编号\": 17, \"标题\": \"Measure carefully, although not critical at this point.\", \"描述\": \"It's always better to go a little too long, than too short, and then have to add wire. Cut full run lengths of 6 or 8 wires. Its always a good idea to have a couple friends working with you when it comes to this project. Make the wires you have cut come together at the center when you have done your measurements.\"}, {\"编号\": 18, \"标题\": \"Assembling your antenna, and this where the fun comes into play.\", \"描述\": \"Slide 5 spreaders on the wire, using 4 of them, easing them all the way down to the other end. Next, space the spreaders with the wires through the holes at intervals of either 18 or 20 inches (45.7 or 50.8 cm) apart. Put contact cement on the tooth picks, or match stems before sliding them into the holes with the wires to hold them firm. Leave one spreader at the first end, that way, it will show you where to place your wires into the spreaders. Continue with the spreaders, using 4 or 5 spreaders at a time, leaving one at the end each time. Tighten wire, and then peg the wires with the sharp toothpicks, or wood matches, using ONLY the wood on the matches. After you reach the end of one side of the cage, gather up all the loose wires at both ends, and tie them together using a piece of wire, wrapping all wire ends together near the center of the spreader. Lay this leg of the dipole aside, and do the same with the other leg.\"}, {\"编号\": 19, \"标题\": \"Make it \\\"Count\\\".\", \"描述\": \"Whether you use 18 inch (45.7 cm) or 20 inch (50.8 cm) spacings in between the spreaders, to make it look good, don't change the spreaders in alternately positions. If you use 18 inch (45.7 cm) spacings, use them all the way to the end of the antenna. If you use 20 inch (50.8 cm) spacings, use all spacings at 20 inches (50.8 cm) apart. Larger wires in gauges of 14 or 12 can add weight to this project, so it takes a lot to get these antennas going. Don't rush this project! Take your time, do it right the first time, and then, you can rest assured that your antenna will serve your purpose. The capture area of a 6 wire cage dipole has increased 5 times ! An EIGHT wire antenna increases gain of capture by 7 ! Although it is hard to work with, and build this antenna, for amateur radio use, it's one of the best.\"}, {\"编号\": 20, \"标题\": \"ZOOM-XOOM-and Voila !\", \"描述\": \"One of the best kept secrets of Amateur radio antennas are either the box, or delta loop antennas. Resonant antennas cut to the exact frequency, in the middle portion of the band, and used with a tuner of sufficient size, can tune several bands. The formula used to find a full wave loop antenna is 1005 / FMhz. This gives you the length of a full wave loop antenna for the band you are using. Horizontal positioning into a TRIANGLE shape, makes it a DELTA loop, If you put it into a square, or rectangle shape, you have a BOX loop antenna. Out in the country is where this antenna is most often used. It requires a large area of land, and also it can be fed either in the middle, or an end portion of the loop. When hoisting this little monster of an antenna into the air, watch out, as we said before, for POWER LINES~! Trees that are spaced far enough apart provide ample heights above ground for this antenna. Trees are often called, \\\"Poor Mans Towers\\\" and either can be accessed for use by using several methods, including a good fishing pole and a 4 ounce sinker, properly aimed at a high branch in the tree. When it is successful, tie a masons line, or even affix the rope you are going to use to the line, and gently roll in your catch over the branches of the tree, and pull it down to the ground. Don't forget to use adequate lengths of rope, or safety cord for this project. You can use PVC pipe here as an insulator. Cut 3 or 4 pieces of 1 ⁄2 inch (3.8 cm) PVC pipe about 6 or 7 inches (15.2 or 17.8 cm) long. Drill ⁄2 inch (1.3 cm) holes using a good drill bit, and never drill close to the end of the pipe. About 2 inches (5.1 cm) from the end gives you a good spacing for the insulators. For the feed point, use yet another piece of PVC pipe, drilling a hole through the center to provide for a strain relief for the feedline. Put the stress on the pipe, not on the antenna or on the feedline. Pull up your antenna into the trees or your tower very carefully, making sure that it is as close as possible to the design you chose to make the antenna. Box or rectangle loop, or a triangle, spacing them out as much as possible. Yes, you can fudge a little if you have to on the sides, making one a little longer, but its best to keep your antenna as practical as possible to the design.\"}], \"小提示\": [\"Strip carefully, tie the ground sections together, and solder to the negative side of your antenna lead in wire. All three wires should be soldered, and attached carefully.\\n\", \"Use wire of similar nature. Avoid using wires that corrode easily, or may break and lose conductivity.\\n\", \"Locate your antenna as close as possible to your radio room to prevent loss of RF energy.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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How to Build Sexual Anticipation With a Kiss
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1. Getting into the Groove
1-1. Find a comfortable place.
If you want the kiss to be as sexy as possible, then you have to lock lips at the right place and time. Though you shouldn't search forever for the most perfect location in the world, you can put some thought into finding an intimate place for the kiss, especially if you're kissing your partner for one of the first times. Make sure you're alone, and that you're not around any harshly bright lights, and that there's a place where you can sit down if the kiss gets more intimate.
That said, don't go looking for the perfect place forever -- if you feel like the mood is right, you can kiss your partner in the middle of a parking lot!
1-2. Soften your lips.
Don't underestimate the effect that soft, sexy lips can have on a kiss. Chapped lips won't get you very far if you're trying to drive your partner wild. Make an effort to put on lip balm about 1-2 hours before the kiss, and to moisturize your lips frequently before you kiss so that you can have the best kiss possible. Just don't put on lip balm too soon before you kiss, or your partner will be able to taste it.
Don't let your partner see you putting on lip balm, or you'll be making your intentions a little bit too obvious.
1-3. Flirt a little bit.
If you want to build sexual anticipation, then you have to flirt a bit first, so that your kissing partner wants it even more. Take a moment to be playful, to make intense eye contact with your partner and then to break it away, and to give your partner a playful touch on the arm, shoulder, or back. You can even lean close to your partner and then lean back a bit, so that it's guaranteed that he or she is thinking about kissing you.
You can also flirt by sitting by your partner and holding hands or playfully kissing him or her on the cheek. Any physical touch can help the flirtation move forward.
1-4. Wait for the right moment.
A build up of sexual tension is electrifying, but leaning in at the wrong time or catching someone unawares will only lead to a very awkward, uncomfortable moment. When the mood is right, you'll know. The world around you will be quiet, and the only thing on your mind will be how much you want to kiss the person across from you.
When you're ready to kiss, you and your partner should be tapering off your conversation and getting ready to pay attention only to each other.
You may find that the person you're going to kiss is getting increasingly nervous or fidgety because he or she is nervous about starting the kissing session. Don't worry -- you both will be able to relax once you kiss each other.
1-5. Start slowly.
Start small with gentle little kisses to the lips. Incorporate gentle touch, whether holding hands, or the back of the head, or the face. The eyes, cheeks and hair are all erogenous zones and will respond strongly to loving kisses. If you go for it too much at once, your partner may not be ready for your moves. Wait for your partner to pick up the pace along with you before you initiate anything new.
Even if you want to kiss more deeply or to be more aggressive, hold yourself back and you'll be building the anticipation even further.
2. Turning Up the Heat
2-1. Tease your partner with the tip of your tongue.
Run your tongue along the bottom lip or the inside of your partner's upper lip. This is sensuous but can tickle. Explore the bottom lip by gently and slowly kissing this lip only with the both of yours then changing to the top lip. You can even tease a little bit here. When your partner is expecting the next kiss, pause, then go in with a sensual kiss that was worth the wait.
If this is your first time French kissing your partner or using your tongue in any capacity during the kissing session, then take it extra slow. You don't want to surprise your partner by using your tongue too soon.
2-2. Use your tongue to explore your partner's mouth even further.
Get in sync and find the same rhythm as your partner. Use your tongue when your partner does and go back to kissing without the tongue when he or she does the same. Follow the rhythm and soon you will both be in a sensuous flow. You and your partner should be using your tongues about the same amount -- otherwise, your partner may still be a little scared. It's your job to take it to the next level.
2-3. Switch between being sweet and sexy.
Tug ever so slightly on the bottom lip and pull it towards you before letting it go and going in for another full sensuous kiss. You don't have to have just one kissing style throughout the kissing session, and being sweet and gentle and then sexy and more aggressive will make your partner more excited about kissing you -- and everything that lies ahead.
2-4. Mix it up.
Don't kiss in the same old way minute after minute. Most people seem to tilt their heads and kiss to their right. Go a little crazy and try the left side for something different. Try a more aggressive kissing style mixed up with a more slow, sweet style. This can be tricky at first, because the key to sexy kisses is to maintain a steady rhythm, and you don't want to break up the rhythm too much by switching gears. Still, don't worry about having a second or two of uncertainty if it means that you can drive your partner wild by changing up your kissing style!
2-5. Try a few light bites.
While you're kissing your partner, nibble on his or her lip gently and see how he or she responds. To play it safe, do it on the light side and make your bites a bit more firm if your partner likes what you've got to offer. Chances are, your partner will be turned on and excited by your spontaneous risk-taking kissing skills.
2-6. Tease your partner.
A little bit of teasing can go a long way in building sexual anticipation. One thing you can do is kiss your partner, and just when things are getting really heated, pull back, make intense eye contact, making your partner think about how much he or she wants you, and then lean in for another kiss again. If you do this once or twice during the kissing session, it'll drive your partner wild.
Also, know that it's okay to take a break from kissing if you feel like it (instead of only doing it to tease your partner). Even the world's most expert kissers need a break now and then.
2-7. Don't be afraid to use your hands.
Kissing doesn't have to be all about the lips. In fact, if you kiss with your hands at your sides or on your lap, you'll be missing out on the full-body experience and may look and feel like a limp fish. You don't have to get too handsy to make your partner even more excited. Just use your hands to touch your partner's back, arms, hair, or neck, and you'll be adding an extra layer of excitement to your kisses.
Lightly running your hand along your partner's neck while you're kissing will drive him or her wild.
2-8. Leave your partner wanting more.
The important thing about building sexual anticipation is that you can't give it up too fast or too soon. Whether you want your kisses to build anticipation for something you'll do immediately, or to generally make your partner even more excited, you can't move on to the next stage too soon if you want to build the anticipation. Don't go straight from kissing to the bedroom, or your partner won't have time to really get excited for the next stage. Kiss for at least a few minutes before you start taking it to the next level if you want your partner to be as excited as possible.
Don't think that you have to stop caring about your kissing technique once you move to the bedroom. Your kisses will always matter, and you can always improve your kissing style to make your partner go even more wild -- at any stage of the relationship!
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{
"create_time": "20230517 10:59:09",
"回答明细": "{\"回答\": \"1. Getting into the Groove\\n1-1. Find a comfortable place.\\nIf you want the kiss to be as sexy as possible, then you have to lock lips at the right place and time. Though you shouldn't search forever for the most perfect location in the world, you can put some thought into finding an intimate place for the kiss, especially if you're kissing your partner for one of the first times. Make sure you're alone, and that you're not around any harshly bright lights, and that there's a place where you can sit down if the kiss gets more intimate.\\nThat said, don't go looking for the perfect place forever -- if you feel like the mood is right, you can kiss your partner in the middle of a parking lot!\\n1-2. Soften your lips.\\nDon't underestimate the effect that soft, sexy lips can have on a kiss. Chapped lips won't get you very far if you're trying to drive your partner wild. Make an effort to put on lip balm about 1-2 hours before the kiss, and to moisturize your lips frequently before you kiss so that you can have the best kiss possible. Just don't put on lip balm too soon before you kiss, or your partner will be able to taste it. \\nDon't let your partner see you putting on lip balm, or you'll be making your intentions a little bit too obvious.\\n1-3. Flirt a little bit.\\nIf you want to build sexual anticipation, then you have to flirt a bit first, so that your kissing partner wants it even more. Take a moment to be playful, to make intense eye contact with your partner and then to break it away, and to give your partner a playful touch on the arm, shoulder, or back. You can even lean close to your partner and then lean back a bit, so that it's guaranteed that he or she is thinking about kissing you. \\nYou can also flirt by sitting by your partner and holding hands or playfully kissing him or her on the cheek. Any physical touch can help the flirtation move forward.\\n1-4. Wait for the right moment.\\nA build up of sexual tension is electrifying, but leaning in at the wrong time or catching someone unawares will only lead to a very awkward, uncomfortable moment. When the mood is right, you'll know. The world around you will be quiet, and the only thing on your mind will be how much you want to kiss the person across from you.\\nWhen you're ready to kiss, you and your partner should be tapering off your conversation and getting ready to pay attention only to each other.\\nYou may find that the person you're going to kiss is getting increasingly nervous or fidgety because he or she is nervous about starting the kissing session. Don't worry -- you both will be able to relax once you kiss each other.\\n1-5. Start slowly.\\nStart small with gentle little kisses to the lips. Incorporate gentle touch, whether holding hands, or the back of the head, or the face. The eyes, cheeks and hair are all erogenous zones and will respond strongly to loving kisses. If you go for it too much at once, your partner may not be ready for your moves. Wait for your partner to pick up the pace along with you before you initiate anything new.\\nEven if you want to kiss more deeply or to be more aggressive, hold yourself back and you'll be building the anticipation even further.\\n2. Turning Up the Heat\\n2-1. Tease your partner with the tip of your tongue.\\nRun your tongue along the bottom lip or the inside of your partner's upper lip. This is sensuous but can tickle. Explore the bottom lip by gently and slowly kissing this lip only with the both of yours then changing to the top lip. You can even tease a little bit here. When your partner is expecting the next kiss, pause, then go in with a sensual kiss that was worth the wait.\\nIf this is your first time French kissing your partner or using your tongue in any capacity during the kissing session, then take it extra slow. You don't want to surprise your partner by using your tongue too soon.\\n2-2. Use your tongue to explore your partner's mouth even further.\\nGet in sync and find the same rhythm as your partner. Use your tongue when your partner does and go back to kissing without the tongue when he or she does the same. Follow the rhythm and soon you will both be in a sensuous flow. You and your partner should be using your tongues about the same amount -- otherwise, your partner may still be a little scared. It's your job to take it to the next level.\\n2-3. Switch between being sweet and sexy.\\nTug ever so slightly on the bottom lip and pull it towards you before letting it go and going in for another full sensuous kiss. You don't have to have just one kissing style throughout the kissing session, and being sweet and gentle and then sexy and more aggressive will make your partner more excited about kissing you -- and everything that lies ahead.\\n2-4. Mix it up.\\nDon't kiss in the same old way minute after minute. Most people seem to tilt their heads and kiss to their right. Go a little crazy and try the left side for something different. Try a more aggressive kissing style mixed up with a more slow, sweet style. This can be tricky at first, because the key to sexy kisses is to maintain a steady rhythm, and you don't want to break up the rhythm too much by switching gears. Still, don't worry about having a second or two of uncertainty if it means that you can drive your partner wild by changing up your kissing style!\\n2-5. Try a few light bites.\\nWhile you're kissing your partner, nibble on his or her lip gently and see how he or she responds. To play it safe, do it on the light side and make your bites a bit more firm if your partner likes what you've got to offer. Chances are, your partner will be turned on and excited by your spontaneous risk-taking kissing skills.\\n2-6. Tease your partner.\\nA little bit of teasing can go a long way in building sexual anticipation. One thing you can do is kiss your partner, and just when things are getting really heated, pull back, make intense eye contact, making your partner think about how much he or she wants you, and then lean in for another kiss again. If you do this once or twice during the kissing session, it'll drive your partner wild. \\nAlso, know that it's okay to take a break from kissing if you feel like it (instead of only doing it to tease your partner). Even the world's most expert kissers need a break now and then.\\n2-7. Don't be afraid to use your hands.\\nKissing doesn't have to be all about the lips. In fact, if you kiss with your hands at your sides or on your lap, you'll be missing out on the full-body experience and may look and feel like a limp fish. You don't have to get too handsy to make your partner even more excited. Just use your hands to touch your partner's back, arms, hair, or neck, and you'll be adding an extra layer of excitement to your kisses. \\nLightly running your hand along your partner's neck while you're kissing will drive him or her wild.\\n2-8. Leave your partner wanting more.\\nThe important thing about building sexual anticipation is that you can't give it up too fast or too soon. Whether you want your kisses to build anticipation for something you'll do immediately, or to generally make your partner even more excited, you can't move on to the next stage too soon if you want to build the anticipation. Don't go straight from kissing to the bedroom, or your partner won't have time to really get excited for the next stage. Kiss for at least a few minutes before you start taking it to the next level if you want your partner to be as excited as possible. \\nDon't think that you have to stop caring about your kissing technique once you move to the bedroom. Your kisses will always matter, and you can always improve your kissing style to make your partner go even more wild -- at any stage of the relationship!\\n\", \"简要回答\": \"A truly wonderful kiss is like a sensuous dance. The lips, tongue, depth and speed must all be in synch and moving together, like a flawless couple sashaying effortlessly across the dance floor. To build sexual anticipation with a kiss, you can't give it all up at once -- you've got to make your kissing partner want to get even more intimate with every movement of your lips. So how do you do it? See Step 1 to get started.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Getting into the Groove\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find a comfortable place.\", \"描述\": \"If you want the kiss to be as sexy as possible, then you have to lock lips at the right place and time. Though you shouldn't search forever for the most perfect location in the world, you can put some thought into finding an intimate place for the kiss, especially if you're kissing your partner for one of the first times. Make sure you're alone, and that you're not around any harshly bright lights, and that there's a place where you can sit down if the kiss gets more intimate.\\nThat said, don't go looking for the perfect place forever -- if you feel like the mood is right, you can kiss your partner in the middle of a parking lot!\"}, {\"编号\": 2, \"标题\": \"Soften your lips.\", \"描述\": \"Don't underestimate the effect that soft, sexy lips can have on a kiss. Chapped lips won't get you very far if you're trying to drive your partner wild. Make an effort to put on lip balm about 1-2 hours before the kiss, and to moisturize your lips frequently before you kiss so that you can have the best kiss possible. Just don't put on lip balm too soon before you kiss, or your partner will be able to taste it. \\nDon't let your partner see you putting on lip balm, or you'll be making your intentions a little bit too obvious.\"}, {\"编号\": 3, \"标题\": \"Flirt a little bit.\", \"描述\": \"If you want to build sexual anticipation, then you have to flirt a bit first, so that your kissing partner wants it even more. Take a moment to be playful, to make intense eye contact with your partner and then to break it away, and to give your partner a playful touch on the arm, shoulder, or back. You can even lean close to your partner and then lean back a bit, so that it's guaranteed that he or she is thinking about kissing you. \\nYou can also flirt by sitting by your partner and holding hands or playfully kissing him or her on the cheek. Any physical touch can help the flirtation move forward.\"}, {\"编号\": 4, \"标题\": \"Wait for the right moment.\", \"描述\": \"A build up of sexual tension is electrifying, but leaning in at the wrong time or catching someone unawares will only lead to a very awkward, uncomfortable moment. When the mood is right, you'll know. The world around you will be quiet, and the only thing on your mind will be how much you want to kiss the person across from you.\\nWhen you're ready to kiss, you and your partner should be tapering off your conversation and getting ready to pay attention only to each other.\\nYou may find that the person you're going to kiss is getting increasingly nervous or fidgety because he or she is nervous about starting the kissing session. Don't worry -- you both will be able to relax once you kiss each other.\"}, {\"编号\": 5, \"标题\": \"Start slowly.\", \"描述\": \"Start small with gentle little kisses to the lips. Incorporate gentle touch, whether holding hands, or the back of the head, or the face. The eyes, cheeks and hair are all erogenous zones and will respond strongly to loving kisses. If you go for it too much at once, your partner may not be ready for your moves. Wait for your partner to pick up the pace along with you before you initiate anything new.\\nEven if you want to kiss more deeply or to be more aggressive, hold yourself back and you'll be building the anticipation even further.\"}]}, {\"编号\": 2, \"标题\": \"Turning Up the Heat\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tease your partner with the tip of your tongue.\", \"描述\": \"Run your tongue along the bottom lip or the inside of your partner's upper lip. This is sensuous but can tickle. Explore the bottom lip by gently and slowly kissing this lip only with the both of yours then changing to the top lip. You can even tease a little bit here. When your partner is expecting the next kiss, pause, then go in with a sensual kiss that was worth the wait.\\nIf this is your first time French kissing your partner or using your tongue in any capacity during the kissing session, then take it extra slow. You don't want to surprise your partner by using your tongue too soon.\"}, {\"编号\": 2, \"标题\": \"Use your tongue to explore your partner's mouth even further.\", \"描述\": \"Get in sync and find the same rhythm as your partner. Use your tongue when your partner does and go back to kissing without the tongue when he or she does the same. Follow the rhythm and soon you will both be in a sensuous flow. You and your partner should be using your tongues about the same amount -- otherwise, your partner may still be a little scared. It's your job to take it to the next level.\"}, {\"编号\": 3, \"标题\": \"Switch between being sweet and sexy.\", \"描述\": \"Tug ever so slightly on the bottom lip and pull it towards you before letting it go and going in for another full sensuous kiss. You don't have to have just one kissing style throughout the kissing session, and being sweet and gentle and then sexy and more aggressive will make your partner more excited about kissing you -- and everything that lies ahead.\"}, {\"编号\": 4, \"标题\": \"Mix it up.\", \"描述\": \"Don't kiss in the same old way minute after minute. Most people seem to tilt their heads and kiss to their right. Go a little crazy and try the left side for something different. Try a more aggressive kissing style mixed up with a more slow, sweet style. This can be tricky at first, because the key to sexy kisses is to maintain a steady rhythm, and you don't want to break up the rhythm too much by switching gears. Still, don't worry about having a second or two of uncertainty if it means that you can drive your partner wild by changing up your kissing style!\"}, {\"编号\": 5, \"标题\": \"Try a few light bites.\", \"描述\": \"While you're kissing your partner, nibble on his or her lip gently and see how he or she responds. To play it safe, do it on the light side and make your bites a bit more firm if your partner likes what you've got to offer. Chances are, your partner will be turned on and excited by your spontaneous risk-taking kissing skills.\"}, {\"编号\": 6, \"标题\": \"Tease your partner.\", \"描述\": \"A little bit of teasing can go a long way in building sexual anticipation. One thing you can do is kiss your partner, and just when things are getting really heated, pull back, make intense eye contact, making your partner think about how much he or she wants you, and then lean in for another kiss again. If you do this once or twice during the kissing session, it'll drive your partner wild. \\nAlso, know that it's okay to take a break from kissing if you feel like it (instead of only doing it to tease your partner). Even the world's most expert kissers need a break now and then.\"}, {\"编号\": 7, \"标题\": \"Don't be afraid to use your hands.\", \"描述\": \"Kissing doesn't have to be all about the lips. In fact, if you kiss with your hands at your sides or on your lap, you'll be missing out on the full-body experience and may look and feel like a limp fish. You don't have to get too handsy to make your partner even more excited. Just use your hands to touch your partner's back, arms, hair, or neck, and you'll be adding an extra layer of excitement to your kisses. \\nLightly running your hand along your partner's neck while you're kissing will drive him or her wild.\"}, {\"编号\": 8, \"标题\": \"Leave your partner wanting more.\", \"描述\": \"The important thing about building sexual anticipation is that you can't give it up too fast or too soon. Whether you want your kisses to build anticipation for something you'll do immediately, or to generally make your partner even more excited, you can't move on to the next stage too soon if you want to build the anticipation. Don't go straight from kissing to the bedroom, or your partner won't have time to really get excited for the next stage. Kiss for at least a few minutes before you start taking it to the next level if you want your partner to be as excited as possible. \\nDon't think that you have to stop caring about your kissing technique once you move to the bedroom. Your kisses will always matter, and you can always improve your kissing style to make your partner go even more wild -- at any stage of the relationship!\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,162 |
How to Build Shed Doors
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1. Gathering Materials for Your Door
1-1. Measure and mark the size of your doorframe.
Measure from one side of the door frame to the other side of the frame and subtract 12 millimetres (0.47 in) to each side. This extra space is needed so that you can properly open the door. Write down the length and the width of the doorframe on a piece of paper. Most shed doors will be somewhere between 25–45 inches (64–114 cm) wide and 5.5–7 feet (1.7–2.1 m) tall.
1-2. Choose and purchase material for your door.
You can use a T1-11 siding, which resembles wood paneling, or you can use plywood sheathing to construct the door. Another option is purchasing bead boards, which are boards that can interlock with one another. Use a material that blends in with the siding on the shed so that the door matches the aesthetic of your structure.
T1-11 siding and beadboards are sturdier than plywood sheathing.
Get paneling or plywood that is at least 1.5 inches (3.8 cm) thick.
1-3. Purchase 3 1 by 4 inches (2.5 cm × 10.2 cm) boards for your frame.
Purchase 3 1 by 4 inches (2.5 cm × 10.2 cm) boards that are as long as the height of the door. Purchase boards that are a foot or 2 longer than the height of your door and cut them down later to ensure that you have enough wood to construct the entire frame.
1-4. Buy 2 1 by 8 inches (2.5 cm × 20.3 cm) boards.
These boards will act as the top and bottom of the frame that will go on top of your door. Get boards that are as long as the width of your door.
2. Constructing the Door
2-1. Draw an outline of your door on your wood paneling.
Measure and mark an area on your wood paneling that corresponds with the measurements that you took, minus 12 millimetres (0.47 in) to each side. Use a flat edge to draw the lines that will serve as a guide as you cut the material to size.
Hold a level up against the lines to make sure that they are not on an angle.
2-2. Cut the material to size.
Use a saw and cut along the lines using a flat edge to guide as you cut. If you want more precise cuts, you can use circular saw or miter saw to cut out your door. If you are using interlocking beadboards, make sure to cut away the uneven edges on the boards so that they are straight on all sides of the door.
2-3. Cut 1 by 4 inches (2.5 cm × 10.2 cm) boards to the height of your door.
Take your 1 by 4 inches (2.5 cm × 10.2 cm) strips of wood and use a circular saw or handsaw to cut them to the height of your door. Cut out 2 pieces of wood for each side of your door and lay them on the floor.
2-4. Glue the strips to the left and right edges of your door.
Squeeze wood glue in a back and forth motion to apply wood glue. Put glue all the way down the length of the 1 by 4 inches (2.5 cm × 10.2 cm) boards, then line up both boards with the right and left edge of the door and lay them on top of it. Press down on the boards so that they lay flat on the door’s surface.
2-5. Screw 1.25 inches (3.2 cm) long screws into the frame.
Use an electric screwdriver to drive screws into the corners of the frame. Start from one end of the frame and place 2 screws about .25 inches (0.64 cm) away from both edges of the frame. Continue your way down the length of the frame, spacing the screws about 6 inches (15 cm) apart. This will secure the sides of the frame to the door.
2-6. Measure the space in between the two side frames.
Use a tape measure and record the amount of space in between the two side frames. If you’ve squared everything up correctly, the space should be the same on the top and bottom of your door.
2-7. Cut a 1 by 8 inches (2.5 cm × 20.3 cm) board to fit in between the frame.
Measure and mark a 1 by 8 inches (2.5 cm × 20.3 cm) so that it’s long enough to line up flush with the side parts of your frame. Draw a line to help you cut a straight. Use a handsaw or electric saw to cut the piece of wood to size.
2-8. Glue the boards onto the top and bottom of your door.
Apply glue to the back of the boards like you did with the side frame pieces. Press the boards in between the side frame and line up the top of the board with the top of the door. Repeat the process on the bottom of the door.
2-9. Screw the 1 by 8 inches (2.5 cm × 20.3 cm) boards in.
While the glue is still wet, use 1.25 inches (3.2 cm) long screws and place the screws in all four corners of the board. Place additional screws 6 inches (15 cm) apart down the length of the board to secure it.
2-10. Mark a 1 by 4 feet (0.30 m × 1.22 m) board diagonally on the door.
The board that runs diagonally will help support your door and improve its stability as well as prevent it from racking. Lay the board diagonally over the frame and use a flat edge to draw lines that line up with the edges of the frame on each end of the board. This should create an angled line that you can cut from your diagonal board.
2-11. Cut the board to fit the outer frame.
Use a handsaw or electric saw to cut the angled edge. The board should now be able to fit diagonally on top of the door’s surface.
2-12. Glue and nail the diagonal board in place.
Repeat the process that you used for the rest of the frame and glue and nail the diagonal board onto the surface of the door. If you cut everything correctly, the edges on the end of the wood should lay flush with the rest of the frame. Your door now has a frame that will help keep it together.
3. Attaching Hinges to Your Door
3-1. Measure and mark where the hinges will go on your shed.
Use a tape measure and mark 7 inches (18 cm), down, from the top of the door frame and 11 inches (28 cm) up from the bottom of the doorframe. If you already have hinges installed on your shed, you can skip this step.
3-2. Screw the hinges into the shed with 1.5 inches (3.8 cm) lag screws.
Screw in 1.5 inches (3.8 cm) lag screws into the holes on the hinge and into the frame itself. This should secure the hinges to your shed.
3-3. Line the door up into the doorframe.
Have a friend help you hold the door in place. Use a level to make sure that the door is straight, then open the hinge so that it rests over the surface of your door. Make sure that there is a 12 millimetres (0.47 in) gap in between the door and the shed’s door frame so that the door can properly open.
3-4. Screw the hinges into the door.
While your friend continues to the hold the door in place, use a screwdriver to drive 1.5 inches (3.8 cm) lag screws through the holes in the top hinge and into the door. Then, repeat the process with the bottom hinge. Make sure that the screws are tight and the door feels secured to the shed’s door frame.
3-5. Open and close your door to test if it works.
You should now have a door that can open and close on your shed. If the door is getting stuck on the frame when you try to open it, you may have to sand down the edges of the door with a 36 to 100 grit sandpaper to slightly reduce the door’s size.
|
{
"create_time": "20230517 10:59:09",
"回答明细": "{\"回答\": \"1. Gathering Materials for Your Door\\n1-1. Measure and mark the size of your doorframe.\\nMeasure from one side of the door frame to the other side of the frame and subtract 12 millimetres (0.47 in) to each side. This extra space is needed so that you can properly open the door. Write down the length and the width of the doorframe on a piece of paper. Most shed doors will be somewhere between 25–45 inches (64–114 cm) wide and 5.5–7 feet (1.7–2.1 m) tall.\\n1-2. Choose and purchase material for your door.\\nYou can use a T1-11 siding, which resembles wood paneling, or you can use plywood sheathing to construct the door. Another option is purchasing bead boards, which are boards that can interlock with one another. Use a material that blends in with the siding on the shed so that the door matches the aesthetic of your structure.\\nT1-11 siding and beadboards are sturdier than plywood sheathing.\\nGet paneling or plywood that is at least 1.5 inches (3.8 cm) thick.\\n1-3. Purchase 3 1 by 4 inches (2.5 cm × 10.2 cm) boards for your frame.\\nPurchase 3 1 by 4 inches (2.5 cm × 10.2 cm) boards that are as long as the height of the door. Purchase boards that are a foot or 2 longer than the height of your door and cut them down later to ensure that you have enough wood to construct the entire frame.\\n1-4. Buy 2 1 by 8 inches (2.5 cm × 20.3 cm) boards.\\nThese boards will act as the top and bottom of the frame that will go on top of your door. Get boards that are as long as the width of your door.\\n2. Constructing the Door\\n2-1. Draw an outline of your door on your wood paneling.\\nMeasure and mark an area on your wood paneling that corresponds with the measurements that you took, minus 12 millimetres (0.47 in) to each side. Use a flat edge to draw the lines that will serve as a guide as you cut the material to size.\\nHold a level up against the lines to make sure that they are not on an angle.\\n2-2. Cut the material to size.\\nUse a saw and cut along the lines using a flat edge to guide as you cut. If you want more precise cuts, you can use circular saw or miter saw to cut out your door. If you are using interlocking beadboards, make sure to cut away the uneven edges on the boards so that they are straight on all sides of the door.\\n2-3. Cut 1 by 4 inches (2.5 cm × 10.2 cm) boards to the height of your door.\\nTake your 1 by 4 inches (2.5 cm × 10.2 cm) strips of wood and use a circular saw or handsaw to cut them to the height of your door. Cut out 2 pieces of wood for each side of your door and lay them on the floor.\\n2-4. Glue the strips to the left and right edges of your door.\\nSqueeze wood glue in a back and forth motion to apply wood glue. Put glue all the way down the length of the 1 by 4 inches (2.5 cm × 10.2 cm) boards, then line up both boards with the right and left edge of the door and lay them on top of it. Press down on the boards so that they lay flat on the door’s surface.\\n2-5. Screw 1.25 inches (3.2 cm) long screws into the frame.\\nUse an electric screwdriver to drive screws into the corners of the frame. Start from one end of the frame and place 2 screws about .25 inches (0.64 cm) away from both edges of the frame. Continue your way down the length of the frame, spacing the screws about 6 inches (15 cm) apart. This will secure the sides of the frame to the door.\\n2-6. Measure the space in between the two side frames.\\nUse a tape measure and record the amount of space in between the two side frames. If you’ve squared everything up correctly, the space should be the same on the top and bottom of your door.\\n2-7. Cut a 1 by 8 inches (2.5 cm × 20.3 cm) board to fit in between the frame.\\nMeasure and mark a 1 by 8 inches (2.5 cm × 20.3 cm) so that it’s long enough to line up flush with the side parts of your frame. Draw a line to help you cut a straight. Use a handsaw or electric saw to cut the piece of wood to size.\\n2-8. Glue the boards onto the top and bottom of your door.\\nApply glue to the back of the boards like you did with the side frame pieces. Press the boards in between the side frame and line up the top of the board with the top of the door. Repeat the process on the bottom of the door.\\n2-9. Screw the 1 by 8 inches (2.5 cm × 20.3 cm) boards in.\\nWhile the glue is still wet, use 1.25 inches (3.2 cm) long screws and place the screws in all four corners of the board. Place additional screws 6 inches (15 cm) apart down the length of the board to secure it.\\n2-10. Mark a 1 by 4 feet (0.30 m × 1.22 m) board diagonally on the door.\\nThe board that runs diagonally will help support your door and improve its stability as well as prevent it from racking. Lay the board diagonally over the frame and use a flat edge to draw lines that line up with the edges of the frame on each end of the board. This should create an angled line that you can cut from your diagonal board.\\n2-11. Cut the board to fit the outer frame.\\nUse a handsaw or electric saw to cut the angled edge. The board should now be able to fit diagonally on top of the door’s surface.\\n2-12. Glue and nail the diagonal board in place.\\nRepeat the process that you used for the rest of the frame and glue and nail the diagonal board onto the surface of the door. If you cut everything correctly, the edges on the end of the wood should lay flush with the rest of the frame. Your door now has a frame that will help keep it together.\\n3. Attaching Hinges to Your Door\\n3-1. Measure and mark where the hinges will go on your shed.\\nUse a tape measure and mark 7 inches (18 cm), down, from the top of the door frame and 11 inches (28 cm) up from the bottom of the doorframe. If you already have hinges installed on your shed, you can skip this step.\\n3-2. Screw the hinges into the shed with 1.5 inches (3.8 cm) lag screws.\\nScrew in 1.5 inches (3.8 cm) lag screws into the holes on the hinge and into the frame itself. This should secure the hinges to your shed.\\n3-3. Line the door up into the doorframe.\\nHave a friend help you hold the door in place. Use a level to make sure that the door is straight, then open the hinge so that it rests over the surface of your door. Make sure that there is a 12 millimetres (0.47 in) gap in between the door and the shed’s door frame so that the door can properly open.\\n3-4. Screw the hinges into the door.\\nWhile your friend continues to the hold the door in place, use a screwdriver to drive 1.5 inches (3.8 cm) lag screws through the holes in the top hinge and into the door. Then, repeat the process with the bottom hinge. Make sure that the screws are tight and the door feels secured to the shed’s door frame.\\n3-5. Open and close your door to test if it works.\\nYou should now have a door that can open and close on your shed. If the door is getting stuck on the frame when you try to open it, you may have to sand down the edges of the door with a 36 to 100 grit sandpaper to slightly reduce the door’s size.\\n\", \"简要回答\": \"Custom-made shed doors are a great way to add some personality to your shed and save some money in the process. To create shed doors, you'll need to get wood paneling or plywood to create the door itself, then reinforce the door with a wooden frame. If done correctly, you can create a stylish but sturdy door for your shed!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Gathering Materials for Your Door\", \"步骤\": [{\"编号\": 1, \"标题\": \"Measure and mark the size of your doorframe.\", \"描述\": \"Measure from one side of the door frame to the other side of the frame and subtract 12 millimetres (0.47 in) to each side. This extra space is needed so that you can properly open the door. Write down the length and the width of the doorframe on a piece of paper. Most shed doors will be somewhere between 25–45 inches (64–114 cm) wide and 5.5–7 feet (1.7–2.1 m) tall.\"}, {\"编号\": 2, \"标题\": \"Choose and purchase material for your door.\", \"描述\": \"You can use a T1-11 siding, which resembles wood paneling, or you can use plywood sheathing to construct the door. Another option is purchasing bead boards, which are boards that can interlock with one another. Use a material that blends in with the siding on the shed so that the door matches the aesthetic of your structure.\\nT1-11 siding and beadboards are sturdier than plywood sheathing.\\nGet paneling or plywood that is at least 1.5 inches (3.8 cm) thick.\"}, {\"编号\": 3, \"标题\": \"Purchase 3 1 by 4 inches (2.5 cm × 10.2 cm) boards for your frame.\", \"描述\": \"Purchase 3 1 by 4 inches (2.5 cm × 10.2 cm) boards that are as long as the height of the door. Purchase boards that are a foot or 2 longer than the height of your door and cut them down later to ensure that you have enough wood to construct the entire frame.\"}, {\"编号\": 4, \"标题\": \"Buy 2 1 by 8 inches (2.5 cm × 20.3 cm) boards.\", \"描述\": \"These boards will act as the top and bottom of the frame that will go on top of your door. Get boards that are as long as the width of your door.\"}]}, {\"编号\": 2, \"标题\": \"Constructing the Door\", \"步骤\": [{\"编号\": 1, \"标题\": \"Draw an outline of your door on your wood paneling.\", \"描述\": \"Measure and mark an area on your wood paneling that corresponds with the measurements that you took, minus 12 millimetres (0.47 in) to each side. Use a flat edge to draw the lines that will serve as a guide as you cut the material to size.\\nHold a level up against the lines to make sure that they are not on an angle.\"}, {\"编号\": 2, \"标题\": \"Cut the material to size.\", \"描述\": \"Use a saw and cut along the lines using a flat edge to guide as you cut. If you want more precise cuts, you can use circular saw or miter saw to cut out your door. If you are using interlocking beadboards, make sure to cut away the uneven edges on the boards so that they are straight on all sides of the door.\"}, {\"编号\": 3, \"标题\": \"Cut 1 by 4 inches (2.5 cm × 10.2 cm) boards to the height of your door.\", \"描述\": \"Take your 1 by 4 inches (2.5 cm × 10.2 cm) strips of wood and use a circular saw or handsaw to cut them to the height of your door. Cut out 2 pieces of wood for each side of your door and lay them on the floor.\"}, {\"编号\": 4, \"标题\": \"Glue the strips to the left and right edges of your door.\", \"描述\": \"Squeeze wood glue in a back and forth motion to apply wood glue. Put glue all the way down the length of the 1 by 4 inches (2.5 cm × 10.2 cm) boards, then line up both boards with the right and left edge of the door and lay them on top of it. Press down on the boards so that they lay flat on the door’s surface.\"}, {\"编号\": 5, \"标题\": \"Screw 1.25 inches (3.2 cm) long screws into the frame.\", \"描述\": \"Use an electric screwdriver to drive screws into the corners of the frame. Start from one end of the frame and place 2 screws about .25 inches (0.64 cm) away from both edges of the frame. Continue your way down the length of the frame, spacing the screws about 6 inches (15 cm) apart. This will secure the sides of the frame to the door.\"}, {\"编号\": 6, \"标题\": \"Measure the space in between the two side frames.\", \"描述\": \"Use a tape measure and record the amount of space in between the two side frames. If you’ve squared everything up correctly, the space should be the same on the top and bottom of your door.\"}, {\"编号\": 7, \"标题\": \"Cut a 1 by 8 inches (2.5 cm × 20.3 cm) board to fit in between the frame.\", \"描述\": \"Measure and mark a 1 by 8 inches (2.5 cm × 20.3 cm) so that it’s long enough to line up flush with the side parts of your frame. Draw a line to help you cut a straight. Use a handsaw or electric saw to cut the piece of wood to size.\"}, {\"编号\": 8, \"标题\": \"Glue the boards onto the top and bottom of your door.\", \"描述\": \"Apply glue to the back of the boards like you did with the side frame pieces. Press the boards in between the side frame and line up the top of the board with the top of the door. Repeat the process on the bottom of the door.\"}, {\"编号\": 9, \"标题\": \"Screw the 1 by 8 inches (2.5 cm × 20.3 cm) boards in.\", \"描述\": \"While the glue is still wet, use 1.25 inches (3.2 cm) long screws and place the screws in all four corners of the board. Place additional screws 6 inches (15 cm) apart down the length of the board to secure it.\"}, {\"编号\": 10, \"标题\": \"Mark a 1 by 4 feet (0.30 m × 1.22 m) board diagonally on the door.\", \"描述\": \"The board that runs diagonally will help support your door and improve its stability as well as prevent it from racking. Lay the board diagonally over the frame and use a flat edge to draw lines that line up with the edges of the frame on each end of the board. This should create an angled line that you can cut from your diagonal board.\"}, {\"编号\": 11, \"标题\": \"Cut the board to fit the outer frame.\", \"描述\": \"Use a handsaw or electric saw to cut the angled edge. The board should now be able to fit diagonally on top of the door’s surface.\"}, {\"编号\": 12, \"标题\": \"Glue and nail the diagonal board in place.\", \"描述\": \"Repeat the process that you used for the rest of the frame and glue and nail the diagonal board onto the surface of the door. If you cut everything correctly, the edges on the end of the wood should lay flush with the rest of the frame. Your door now has a frame that will help keep it together.\"}]}, {\"编号\": 3, \"标题\": \"Attaching Hinges to Your Door\", \"步骤\": [{\"编号\": 1, \"标题\": \"Measure and mark where the hinges will go on your shed.\", \"描述\": \"Use a tape measure and mark 7 inches (18 cm), down, from the top of the door frame and 11 inches (28 cm) up from the bottom of the doorframe. If you already have hinges installed on your shed, you can skip this step.\"}, {\"编号\": 2, \"标题\": \"Screw the hinges into the shed with 1.5 inches (3.8 cm) lag screws.\", \"描述\": \"Screw in 1.5 inches (3.8 cm) lag screws into the holes on the hinge and into the frame itself. This should secure the hinges to your shed.\"}, {\"编号\": 3, \"标题\": \"Line the door up into the doorframe.\", \"描述\": \"Have a friend help you hold the door in place. Use a level to make sure that the door is straight, then open the hinge so that it rests over the surface of your door. Make sure that there is a 12 millimetres (0.47 in) gap in between the door and the shed’s door frame so that the door can properly open.\"}, {\"编号\": 4, \"标题\": \"Screw the hinges into the door.\", \"描述\": \"While your friend continues to the hold the door in place, use a screwdriver to drive 1.5 inches (3.8 cm) lag screws through the holes in the top hinge and into the door. Then, repeat the process with the bottom hinge. Make sure that the screws are tight and the door feels secured to the shed’s door frame.\"}, {\"编号\": 5, \"标题\": \"Open and close your door to test if it works.\", \"描述\": \"You should now have a door that can open and close on your shed. If the door is getting stuck on the frame when you try to open it, you may have to sand down the edges of the door with a 36 to 100 grit sandpaper to slightly reduce the door’s size.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,163 |
How to Build Shelves
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1. Beginning Your Shelves
1-1. Choose your shelving board.
Select a shelving board according to personal preference, your budget and the way in which the shelving complements your décor. There are a wide variety of potential boards to use.
Softwood boards: These are easy to have cut to the desired length and can hold many items, including heavy books.
Plywood boards: This is made up of layered flat boards. The surface is often made to imitate a wood finish or it can be laminated.
Particleboard or chipboard shelves: Made from wood chips glued together under pressure, these are common shelving boards that are lightweight, affordable and easy to find. It is best to get these cut professionally, as the makeup of the boards can blunt cutting tools.
Blockboard shelves: These are stronger than chipboard and are suitable for heavy duty items, like tools and appliances kept in the garage.
Pre-made and pre-sized shelving boards: These are traditionally part of a kit and will often be made for adjustable shelves. The instructions for putting these together should always be included; if not, call the retailer or manufacturer.
1-2. Select the shelf support according to the style of shelf.
In some cases supports are hidden but a shelf will always require a support of some type.
Wood strips: Simple but effective, wood strips or blocks can be used to keep shelves in place. A strip of wood used at both ends of shelving is known as a cleat support. It can be neatened by nailing a piece of wood across the front shelf to hide the side cleats.
Metal strips: Available from hardware stores, these can be used as shelf supports. They aren't that pretty, so they may be best for hardware storage in the garage or cupboards.
Brackets: Typically L-shaped, these can be fancy or plain. They are simple to use and are usually good for a variety of shelves. Some brackets are so fancy that they can enhance your décor but they will usually cost a lot more than plainer versions.
2. Very Basic Brick and Wood Floor Shelf
2-1. Find some bricks and shelf boards.
The shelf boards should all be the same length; if not, cut them to the same length.
You can also use cinder blocks, in which case you'll only need one on each side rather than the two bricks.
2-2. Choose a suitable place for the shelf.
Since the shelf has little support, it needs to be flush against a wall, or have some sort of similar flat backing.
2-3. Place two bricks together on the floor space selected.
Place another two bricks together on the opposite side to form the base of the shelving. The distance between the bricks should be determined by the plank length, with a small amount of plank overhanging at each side (about a 2 inches).
There should be two bricks on each side of the shelf to support it.
2-4. Create the shelving.
You'll place the first shelf board onto the base bricks. Then place two bricks side by side on the shelf in the same position as the base bricks.
This time, add two sets more bricks on top to make a pillar.
Do the same for the other side.
2-5. Add the next shelf board.
The shelf has been made. It's simple but it's adequate for keeping things like books, DVDs and CDs in order.
If you want to strengthen this structure, add a cross-brace to the back of the shelf unit, screwing it into the shelf boards.
3. Wall Shelf
3-1. Select a pair of brackets.
Choose plain or fancy, as required.
3-2. Choose a shelf board.
Cut it to the length required if it's not already done.
3-3. Hold a bracket against the wall where you want the shelf to sit.
Mark the position with a pencil. Use a tape measure to mark the position of the other bracket at the opposite side.
3-4. Drill the first bracket's hole (or holes) into the wall over the marks you've made.
Always check for electrical wiring or plumbing before drilling. It's also wise to place a drop sheet on the floor to make it easier to collect the drill dust.
Use a masonry drill bit.
Drill to the depth that the screw requires to penetrate the wall sufficiently.
Insert a wall plug.
3-5. Hold the bracket in place.
Attach the screw (or screws) by screwing them in as far as they will go.
3-6. Place the shelf board onto the brackets.
Hold the board in place with one hand. Then, using a spirit level, hold the board across to the other mark you made earlier to check that the board will be sitting evenly. If the mark appears accurate, it's ready, if not, make adjustments as required.
3-7. Drill the second bracket hole (or holes).
Follow the directions given for the first bracket.
3-8. Attach the shelf board to the brackets.
Lay the board across the brackets and screw it to them from the underside. Be sure to use screws that will not penetrate through to the other side of the board; they must remain wholly inside the shelf board.
3-9. Pick up the drop sheet and discard the drilling dust.
Gently press on the shelf to check that it is firmly attached to the wall.
3-10. Add your ornaments, books or other display objects to the new shelf.
Make sure that your shelf can bear the weight of heavier objects and don't put something valuable on your home-made shelf until you know that it's secure.
4. Freestanding Shelves
4-1. Select the required shelf items.
You'll need:
Shelf boards. The shelf boards should be at least 2cm 3/4" thick.
Supports for the shelf boards. Cleats (strips of wood) are easy and ideal for this unit.
Two vertical support panels. These form the sides of the shelf unit.
A top piece. This needs to be slightly wider than the shelf boards, so that it can be hammered or glued on top of the unit.
A piece of hardboard for the back of the shelf unit. (Ask the timber merchant to cut to size if you can't do this yourself.)
4-2. Measure the desired height and width of the shelving unit.
When you're decided on this, cut the shelf boards to this width, if they're not already at the right width.
Cut the vertical support panels to the right height, if they're not already done.
4-3. Nail or glue a cleat to the first vertical support at the base.
The cleat should be placed on the side of the support that you want to face inwards.
Repeat for the second vertical piece.
This forms the first shelf support.
4-4. Lay the vertical support panels on the ground, aligned evenly but a shelf board's width apart.
Decide where you want the rest of the shelf boards to be place all the way up the first support.
For each level, use a shelf board to help you measure the exact positioning of the cleat across to the opposite vertical support panel (this helps to ensure it is level), and mark it.
Repeat the measuring and marking for each shelf level being added.
4-5. Nail or glue the next cleat into place on the first vertical support panel.
Check that the opposite side will be level by placing the shelf board on the now attached cleat and bringing over to the mark on the opposite vertical support panel. Use a spirit level to check for evenness, then nail or glue the opposite side's cleat in place.
If nailing or screwing into position, be sure to use nails or glues that don't penetrate through the vertical support panels––they must remain wholly within the panels.
4-6. Repeat for each level.
4-7. Add the top shelf.
This level doesn't require a cleat. Instead, it needs to be slightly wider than the shelf boards, so that it can be nailed, screwed in or glued to the top of the two vertical support panels.
If you need to be able to dismantle the shelf, do not glue the top piece in place. Instead, use screws that can be easily undone and re-fixed after each dismantling and reassembly.
4-8. Add the hardboard back.
The shelf risks falling over or leaning sideways if this is not added. Nail or glue to the back of the shelf unit.
Another solution is to use a cross-brace instead of one piece of board. Use whatever fits your needs best.
4-9. Add books and other bits and pieces to the shelf unit.
The unit can be placed anywhere against a flat surface and can be dismantled for ease of carrying and storage (the cleats stay intact with the vertical side panels).
5. Creative Shelves
5-1. Choose a corner shelf solution for corner spaces.
In some cases, the only space left might be a corner. It is still possible to use it! See, for example, How to create corner shelves for a garden shed.
See also How to install a shower corner shelf if you're looking for a bathroom shelf solution.
5-2. Build floating shelves
This type of shelf has the appearance of coming straight out of the wall without supports. Of course, it is supported but there are a few simple tricks to it.
5-3. Build invisible shelves
This shelf looks as if the books are simply hanging in the air. It's a bit of fun rather than a really useful shelf.
5-4. Turn a skateboard into a shelf
This is a great way to salvage a beloved skateboard that is past its prime but that still carries many memories.
5-5. Build a hidden door bookshelf
Use shelves to hide your valuables! Or, if you're more into books than clothes, you could always turn your walk-in closet into library shelves.
5-6. Make a CD rack
The principles of this grid-like shelf arrangement can be used to make other grid shelving in varying sizes too, such as spice cabinets, ornament display shelves and storage units.
5-7. Build a shelf for your cat!
This windowsill cat shelf will keep your cat entertained all day long and out from under your feet!
Tips
If you live in a quake-prone area, it is a good idea to use poster tack or similar to keep fragile objects in place on shelves, to prevent them from falling off.
Adjustable shelves (metallic or plastic holed vertical supports, slip-on brackets and shelves) are proprietary products. They come in different sizes, styles and weights. They are often used inside wardrobes, cupboards and pantries, as they're not very glamorous when stuck onto a visible wall space. Follow the instructions provided by the manufacturer or contact your retailer for help.
See also How to install closet organizers and How to hang garage storage shelves.
Warnings
Make sure you measure your boards and the space you're putting the shelf in before you make the shelf. it is extremely frustrating to make something and have it not fit!
|
{
"create_time": "20230517 10:59:10",
"回答明细": "{\"回答\": \"1. Beginning Your Shelves\\n1-1. Choose your shelving board.\\nSelect a shelving board according to personal preference, your budget and the way in which the shelving complements your décor. There are a wide variety of potential boards to use.\\nSoftwood boards: These are easy to have cut to the desired length and can hold many items, including heavy books.\\nPlywood boards: This is made up of layered flat boards. The surface is often made to imitate a wood finish or it can be laminated.\\nParticleboard or chipboard shelves: Made from wood chips glued together under pressure, these are common shelving boards that are lightweight, affordable and easy to find. It is best to get these cut professionally, as the makeup of the boards can blunt cutting tools.\\nBlockboard shelves: These are stronger than chipboard and are suitable for heavy duty items, like tools and appliances kept in the garage.\\nPre-made and pre-sized shelving boards: These are traditionally part of a kit and will often be made for adjustable shelves. The instructions for putting these together should always be included; if not, call the retailer or manufacturer.\\n1-2. Select the shelf support according to the style of shelf.\\nIn some cases supports are hidden but a shelf will always require a support of some type.\\nWood strips: Simple but effective, wood strips or blocks can be used to keep shelves in place. A strip of wood used at both ends of shelving is known as a cleat support. It can be neatened by nailing a piece of wood across the front shelf to hide the side cleats.\\nMetal strips: Available from hardware stores, these can be used as shelf supports. They aren't that pretty, so they may be best for hardware storage in the garage or cupboards.\\nBrackets: Typically L-shaped, these can be fancy or plain. They are simple to use and are usually good for a variety of shelves. Some brackets are so fancy that they can enhance your décor but they will usually cost a lot more than plainer versions.\\n2. Very Basic Brick and Wood Floor Shelf\\n2-1. Find some bricks and shelf boards.\\nThe shelf boards should all be the same length; if not, cut them to the same length.\\nYou can also use cinder blocks, in which case you'll only need one on each side rather than the two bricks.\\n2-2. Choose a suitable place for the shelf.\\nSince the shelf has little support, it needs to be flush against a wall, or have some sort of similar flat backing.\\n2-3. Place two bricks together on the floor space selected.\\nPlace another two bricks together on the opposite side to form the base of the shelving. The distance between the bricks should be determined by the plank length, with a small amount of plank overhanging at each side (about a 2 inches).\\nThere should be two bricks on each side of the shelf to support it.\\n2-4. Create the shelving.\\nYou'll place the first shelf board onto the base bricks. Then place two bricks side by side on the shelf in the same position as the base bricks.\\nThis time, add two sets more bricks on top to make a pillar.\\nDo the same for the other side.\\n2-5. Add the next shelf board.\\nThe shelf has been made. It's simple but it's adequate for keeping things like books, DVDs and CDs in order.\\nIf you want to strengthen this structure, add a cross-brace to the back of the shelf unit, screwing it into the shelf boards.\\n3. Wall Shelf\\n3-1. Select a pair of brackets.\\nChoose plain or fancy, as required.\\n3-2. Choose a shelf board.\\nCut it to the length required if it's not already done.\\n3-3. Hold a bracket against the wall where you want the shelf to sit.\\nMark the position with a pencil. Use a tape measure to mark the position of the other bracket at the opposite side.\\n3-4. Drill the first bracket's hole (or holes) into the wall over the marks you've made.\\nAlways check for electrical wiring or plumbing before drilling. It's also wise to place a drop sheet on the floor to make it easier to collect the drill dust.\\nUse a masonry drill bit.\\nDrill to the depth that the screw requires to penetrate the wall sufficiently.\\nInsert a wall plug.\\n3-5. Hold the bracket in place.\\nAttach the screw (or screws) by screwing them in as far as they will go.\\n3-6. Place the shelf board onto the brackets.\\nHold the board in place with one hand. Then, using a spirit level, hold the board across to the other mark you made earlier to check that the board will be sitting evenly. If the mark appears accurate, it's ready, if not, make adjustments as required.\\n3-7. Drill the second bracket hole (or holes).\\nFollow the directions given for the first bracket.\\n3-8. Attach the shelf board to the brackets.\\nLay the board across the brackets and screw it to them from the underside. Be sure to use screws that will not penetrate through to the other side of the board; they must remain wholly inside the shelf board.\\n3-9. Pick up the drop sheet and discard the drilling dust.\\nGently press on the shelf to check that it is firmly attached to the wall.\\n3-10. Add your ornaments, books or other display objects to the new shelf.\\nMake sure that your shelf can bear the weight of heavier objects and don't put something valuable on your home-made shelf until you know that it's secure.\\n4. Freestanding Shelves\\n4-1. Select the required shelf items.\\nYou'll need:\\nShelf boards. The shelf boards should be at least 2cm 3/4\\\" thick.\\nSupports for the shelf boards. Cleats (strips of wood) are easy and ideal for this unit.\\nTwo vertical support panels. These form the sides of the shelf unit.\\nA top piece. This needs to be slightly wider than the shelf boards, so that it can be hammered or glued on top of the unit.\\nA piece of hardboard for the back of the shelf unit. (Ask the timber merchant to cut to size if you can't do this yourself.)\\n4-2. Measure the desired height and width of the shelving unit.\\nWhen you're decided on this, cut the shelf boards to this width, if they're not already at the right width.\\nCut the vertical support panels to the right height, if they're not already done.\\n4-3. Nail or glue a cleat to the first vertical support at the base.\\nThe cleat should be placed on the side of the support that you want to face inwards.\\nRepeat for the second vertical piece.\\nThis forms the first shelf support.\\n4-4. Lay the vertical support panels on the ground, aligned evenly but a shelf board's width apart.\\nDecide where you want the rest of the shelf boards to be place all the way up the first support.\\nFor each level, use a shelf board to help you measure the exact positioning of the cleat across to the opposite vertical support panel (this helps to ensure it is level), and mark it.\\nRepeat the measuring and marking for each shelf level being added.\\n4-5. Nail or glue the next cleat into place on the first vertical support panel.\\nCheck that the opposite side will be level by placing the shelf board on the now attached cleat and bringing over to the mark on the opposite vertical support panel. Use a spirit level to check for evenness, then nail or glue the opposite side's cleat in place.\\nIf nailing or screwing into position, be sure to use nails or glues that don't penetrate through the vertical support panels––they must remain wholly within the panels.\\n4-6. Repeat for each level.\\n\\n4-7. Add the top shelf.\\nThis level doesn't require a cleat. Instead, it needs to be slightly wider than the shelf boards, so that it can be nailed, screwed in or glued to the top of the two vertical support panels.\\nIf you need to be able to dismantle the shelf, do not glue the top piece in place. Instead, use screws that can be easily undone and re-fixed after each dismantling and reassembly.\\n4-8. Add the hardboard back.\\nThe shelf risks falling over or leaning sideways if this is not added. Nail or glue to the back of the shelf unit.\\nAnother solution is to use a cross-brace instead of one piece of board. Use whatever fits your needs best.\\n4-9. Add books and other bits and pieces to the shelf unit.\\nThe unit can be placed anywhere against a flat surface and can be dismantled for ease of carrying and storage (the cleats stay intact with the vertical side panels).\\n5. Creative Shelves\\n5-1. Choose a corner shelf solution for corner spaces.\\nIn some cases, the only space left might be a corner. It is still possible to use it! See, for example, How to create corner shelves for a garden shed.\\nSee also How to install a shower corner shelf if you're looking for a bathroom shelf solution.\\n5-2. Build floating shelves\\nThis type of shelf has the appearance of coming straight out of the wall without supports. Of course, it is supported but there are a few simple tricks to it.\\n5-3. Build invisible shelves\\nThis shelf looks as if the books are simply hanging in the air. It's a bit of fun rather than a really useful shelf.\\n5-4. Turn a skateboard into a shelf\\nThis is a great way to salvage a beloved skateboard that is past its prime but that still carries many memories.\\n5-5. Build a hidden door bookshelf\\nUse shelves to hide your valuables! Or, if you're more into books than clothes, you could always turn your walk-in closet into library shelves.\\n5-6. Make a CD rack\\nThe principles of this grid-like shelf arrangement can be used to make other grid shelving in varying sizes too, such as spice cabinets, ornament display shelves and storage units.\\n5-7. Build a shelf for your cat!\\nThis windowsill cat shelf will keep your cat entertained all day long and out from under your feet!\\nTips\\nIf you live in a quake-prone area, it is a good idea to use poster tack or similar to keep fragile objects in place on shelves, to prevent them from falling off.\\nAdjustable shelves (metallic or plastic holed vertical supports, slip-on brackets and shelves) are proprietary products. They come in different sizes, styles and weights. They are often used inside wardrobes, cupboards and pantries, as they're not very glamorous when stuck onto a visible wall space. Follow the instructions provided by the manufacturer or contact your retailer for help.\\nSee also How to install closet organizers and How to hang garage storage shelves.\\nWarnings\\nMake sure you measure your boards and the space you're putting the shelf in before you make the shelf. it is extremely frustrating to make something and have it not fit!\\n\", \"简要回答\": \"Building shelves can seem like a daunting DIY project, but with some determination and the right tools, you can build a simple unit for storing and displaying items in your space. Since shelves are so versatile and can be very basic and simple or extremely ornate and decorative, you'll have to decide what style you're going for. You'll also need to know the approximate size your shelves will need to be and how much weight they're going to have to hold. Once you have this information and make some decisions, you'll be well on your way to building and installing your shelves!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Beginning Your Shelves\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose your shelving board.\", \"描述\": \"Select a shelving board according to personal preference, your budget and the way in which the shelving complements your décor. There are a wide variety of potential boards to use.\\nSoftwood boards: These are easy to have cut to the desired length and can hold many items, including heavy books.\\nPlywood boards: This is made up of layered flat boards. The surface is often made to imitate a wood finish or it can be laminated.\\nParticleboard or chipboard shelves: Made from wood chips glued together under pressure, these are common shelving boards that are lightweight, affordable and easy to find. It is best to get these cut professionally, as the makeup of the boards can blunt cutting tools.\\nBlockboard shelves: These are stronger than chipboard and are suitable for heavy duty items, like tools and appliances kept in the garage.\\nPre-made and pre-sized shelving boards: These are traditionally part of a kit and will often be made for adjustable shelves. The instructions for putting these together should always be included; if not, call the retailer or manufacturer.\"}, {\"编号\": 2, \"标题\": \"Select the shelf support according to the style of shelf.\", \"描述\": \"In some cases supports are hidden but a shelf will always require a support of some type.\\nWood strips: Simple but effective, wood strips or blocks can be used to keep shelves in place. A strip of wood used at both ends of shelving is known as a cleat support. It can be neatened by nailing a piece of wood across the front shelf to hide the side cleats.\\nMetal strips: Available from hardware stores, these can be used as shelf supports. They aren't that pretty, so they may be best for hardware storage in the garage or cupboards.\\nBrackets: Typically L-shaped, these can be fancy or plain. They are simple to use and are usually good for a variety of shelves. Some brackets are so fancy that they can enhance your décor but they will usually cost a lot more than plainer versions.\"}]}, {\"编号\": 2, \"标题\": \"Very Basic Brick and Wood Floor Shelf\", \"步骤\": [{\"编号\": 1, \"标题\": \"Find some bricks and shelf boards.\", \"描述\": \"The shelf boards should all be the same length; if not, cut them to the same length.\\nYou can also use cinder blocks, in which case you'll only need one on each side rather than the two bricks.\"}, {\"编号\": 2, \"标题\": \"Choose a suitable place for the shelf.\", \"描述\": \"Since the shelf has little support, it needs to be flush against a wall, or have some sort of similar flat backing.\"}, {\"编号\": 3, \"标题\": \"Place two bricks together on the floor space selected.\", \"描述\": \"Place another two bricks together on the opposite side to form the base of the shelving. The distance between the bricks should be determined by the plank length, with a small amount of plank overhanging at each side (about a 2 inches).\\nThere should be two bricks on each side of the shelf to support it.\"}, {\"编号\": 4, \"标题\": \"Create the shelving.\", \"描述\": \"You'll place the first shelf board onto the base bricks. Then place two bricks side by side on the shelf in the same position as the base bricks.\\nThis time, add two sets more bricks on top to make a pillar.\\nDo the same for the other side.\"}, {\"编号\": 5, \"标题\": \"Add the next shelf board.\", \"描述\": \"The shelf has been made. It's simple but it's adequate for keeping things like books, DVDs and CDs in order.\\nIf you want to strengthen this structure, add a cross-brace to the back of the shelf unit, screwing it into the shelf boards.\"}]}, {\"编号\": 3, \"标题\": \"Wall Shelf\", \"步骤\": [{\"编号\": 1, \"标题\": \"Select a pair of brackets.\", \"描述\": \"Choose plain or fancy, as required.\"}, {\"编号\": 2, \"标题\": \"Choose a shelf board.\", \"描述\": \"Cut it to the length required if it's not already done.\"}, {\"编号\": 3, \"标题\": \"Hold a bracket against the wall where you want the shelf to sit.\", \"描述\": \"Mark the position with a pencil. Use a tape measure to mark the position of the other bracket at the opposite side.\"}, {\"编号\": 4, \"标题\": \"Drill the first bracket's hole (or holes) into the wall over the marks you've made.\", \"描述\": \"Always check for electrical wiring or plumbing before drilling. It's also wise to place a drop sheet on the floor to make it easier to collect the drill dust.\\nUse a masonry drill bit.\\nDrill to the depth that the screw requires to penetrate the wall sufficiently.\\nInsert a wall plug.\"}, {\"编号\": 5, \"标题\": \"Hold the bracket in place.\", \"描述\": \"Attach the screw (or screws) by screwing them in as far as they will go.\"}, {\"编号\": 6, \"标题\": \"Place the shelf board onto the brackets.\", \"描述\": \"Hold the board in place with one hand. Then, using a spirit level, hold the board across to the other mark you made earlier to check that the board will be sitting evenly. If the mark appears accurate, it's ready, if not, make adjustments as required.\"}, {\"编号\": 7, \"标题\": \"Drill the second bracket hole (or holes).\", \"描述\": \"Follow the directions given for the first bracket.\"}, {\"编号\": 8, \"标题\": \"Attach the shelf board to the brackets.\", \"描述\": \"Lay the board across the brackets and screw it to them from the underside. Be sure to use screws that will not penetrate through to the other side of the board; they must remain wholly inside the shelf board.\"}, {\"编号\": 9, \"标题\": \"Pick up the drop sheet and discard the drilling dust.\", \"描述\": \"Gently press on the shelf to check that it is firmly attached to the wall.\"}, {\"编号\": 10, \"标题\": \"Add your ornaments, books or other display objects to the new shelf.\", \"描述\": \"Make sure that your shelf can bear the weight of heavier objects and don't put something valuable on your home-made shelf until you know that it's secure.\"}]}, {\"编号\": 4, \"标题\": \"Freestanding Shelves\", \"步骤\": [{\"编号\": 1, \"标题\": \"Select the required shelf items.\", \"描述\": \"You'll need:\\nShelf boards. The shelf boards should be at least 2cm 3/4\\\" thick.\\nSupports for the shelf boards. Cleats (strips of wood) are easy and ideal for this unit.\\nTwo vertical support panels. These form the sides of the shelf unit.\\nA top piece. This needs to be slightly wider than the shelf boards, so that it can be hammered or glued on top of the unit.\\nA piece of hardboard for the back of the shelf unit. (Ask the timber merchant to cut to size if you can't do this yourself.)\"}, {\"编号\": 2, \"标题\": \"Measure the desired height and width of the shelving unit.\", \"描述\": \"When you're decided on this, cut the shelf boards to this width, if they're not already at the right width.\\nCut the vertical support panels to the right height, if they're not already done.\"}, {\"编号\": 3, \"标题\": \"Nail or glue a cleat to the first vertical support at the base.\", \"描述\": \"The cleat should be placed on the side of the support that you want to face inwards.\\nRepeat for the second vertical piece.\\nThis forms the first shelf support.\"}, {\"编号\": 4, \"标题\": \"Lay the vertical support panels on the ground, aligned evenly but a shelf board's width apart.\", \"描述\": \"Decide where you want the rest of the shelf boards to be place all the way up the first support.\\nFor each level, use a shelf board to help you measure the exact positioning of the cleat across to the opposite vertical support panel (this helps to ensure it is level), and mark it.\\nRepeat the measuring and marking for each shelf level being added.\"}, {\"编号\": 5, \"标题\": \"Nail or glue the next cleat into place on the first vertical support panel.\", \"描述\": \"Check that the opposite side will be level by placing the shelf board on the now attached cleat and bringing over to the mark on the opposite vertical support panel. Use a spirit level to check for evenness, then nail or glue the opposite side's cleat in place.\\nIf nailing or screwing into position, be sure to use nails or glues that don't penetrate through the vertical support panels––they must remain wholly within the panels.\"}, {\"编号\": 6, \"标题\": \"Repeat for each level.\", \"描述\": \"\"}, {\"编号\": 7, \"标题\": \"Add the top shelf.\", \"描述\": \"This level doesn't require a cleat. Instead, it needs to be slightly wider than the shelf boards, so that it can be nailed, screwed in or glued to the top of the two vertical support panels.\\nIf you need to be able to dismantle the shelf, do not glue the top piece in place. Instead, use screws that can be easily undone and re-fixed after each dismantling and reassembly.\"}, {\"编号\": 8, \"标题\": \"Add the hardboard back.\", \"描述\": \"The shelf risks falling over or leaning sideways if this is not added. Nail or glue to the back of the shelf unit.\\nAnother solution is to use a cross-brace instead of one piece of board. Use whatever fits your needs best.\"}, {\"编号\": 9, \"标题\": \"Add books and other bits and pieces to the shelf unit.\", \"描述\": \"The unit can be placed anywhere against a flat surface and can be dismantled for ease of carrying and storage (the cleats stay intact with the vertical side panels).\"}]}, {\"编号\": 5, \"标题\": \"Creative Shelves\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose a corner shelf solution for corner spaces.\", \"描述\": \"In some cases, the only space left might be a corner. It is still possible to use it! See, for example, How to create corner shelves for a garden shed.\\nSee also How to install a shower corner shelf if you're looking for a bathroom shelf solution.\"}, {\"编号\": 2, \"标题\": \"Build floating shelves\", \"描述\": \"This type of shelf has the appearance of coming straight out of the wall without supports. Of course, it is supported but there are a few simple tricks to it.\"}, {\"编号\": 3, \"标题\": \"Build invisible shelves\", \"描述\": \"This shelf looks as if the books are simply hanging in the air. It's a bit of fun rather than a really useful shelf.\"}, {\"编号\": 4, \"标题\": \"Turn a skateboard into a shelf\", \"描述\": \"This is a great way to salvage a beloved skateboard that is past its prime but that still carries many memories.\"}, {\"编号\": 5, \"标题\": \"Build a hidden door bookshelf\", \"描述\": \"Use shelves to hide your valuables! Or, if you're more into books than clothes, you could always turn your walk-in closet into library shelves.\"}, {\"编号\": 6, \"标题\": \"Make a CD rack\", \"描述\": \"The principles of this grid-like shelf arrangement can be used to make other grid shelving in varying sizes too, such as spice cabinets, ornament display shelves and storage units.\"}, {\"编号\": 7, \"标题\": \"Build a shelf for your cat!\", \"描述\": \"This windowsill cat shelf will keep your cat entertained all day long and out from under your feet!\"}], \"小提示\": [\"If you live in a quake-prone area, it is a good idea to use poster tack or similar to keep fragile objects in place on shelves, to prevent them from falling off.\\n\", \"Adjustable shelves (metallic or plastic holed vertical supports, slip-on brackets and shelves) are proprietary products. They come in different sizes, styles and weights. They are often used inside wardrobes, cupboards and pantries, as they're not very glamorous when stuck onto a visible wall space. Follow the instructions provided by the manufacturer or contact your retailer for help.\\nSee also How to install closet organizers and How to hang garage storage shelves.\\n\"], \"注意事项\": [\"Make sure you measure your boards and the space you're putting the shelf in before you make the shelf. it is extremely frustrating to make something and have it not fit!\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,164 |
How to Build Shoe Insoles
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1. Cardboard insoles
1-1. Remove the old insole from your shoe.
Shake off any dirt or surface grime.
1-2. Place the old insole over cardboard.
The cardboard needs to be thick and preferably have a "cushioned" feel to it - old cartons are good.
1-3. Trace the insole shape with a pencil.
Once you have the shape right, you can go over the outline with a marker to make it easier to see.
1-4. Cut out the insole design.
Use scissors that are sharp enough to cut cardboard easily.
1-5. Repeat.
Make two insoles for each shoe. This will allow you to air one insole and insert the other, extending the life of both insoles.
2. Yoga mat insoles
2-1. Trace a flip flop or shoe that is your size onto the smooth side of a yoga or exercise mat.
Use a mat that you no longer want; if you can't find one, look in a charity store for throwaway mats. Keep the rest of the mat in your craft cupboard for other uses.
2-2. Cut out the design that you have traced.
2-3. Flip over the cut insole.
Trace it again on the smooth side to create the insole for the opposite foot. Cut out this insole. Now you have both a right and a left foot insole.
2-4. Trace and cut out four more for both the right and left.
This means that you'll have a total of five cut-outs for each foot.
2-5. Stack the cut-outs for each foot.
Place the textured side up.
2-6. Glue four of the layers together, using a hot glue gun.
Glue a little, then press. Then glue a little more, and press. If you try to glue the whole layer at once, it'll start to dry before you push the layers together.
2-7. Leave to dry completely.
Once dry, you have new insoles!
3. Self adhesive cork insoles
3-1. Purchase a roll of self-adhesive cork.
3-2. Roll out a piece of the self-adhesive cork to the length of the shoe.
Trace around the shoe shape onto the cork (drawing on the paper on the back is likely to be easier).
Do this for both the right and left foot.
3-3. Cut out the drawn shape.
If you want a thicker insert, cut out two to three layers for each shoe.
3-4. If you have cut out layers, press these together with care.
3-5. Line the shoe.
Peel off the backing and carefully slip the insole inside the shoe. Press down to adhere.
A little Zippo lighter fuel will make the gluey side slicker for easy insertion, and it dries quickly.
Tips
You can use some rubbing alcohol to disinfect your shoe insoles.
Warnings
Never wash your shoe insoles in a washing machine because the material can get damaged.
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{
"create_time": "20230517 10:59:10",
"回答明细": "{\"回答\": \"1. Cardboard insoles\\n1-1. Remove the old insole from your shoe.\\nShake off any dirt or surface grime.\\n1-2. Place the old insole over cardboard.\\nThe cardboard needs to be thick and preferably have a \\\"cushioned\\\" feel to it - old cartons are good.\\n1-3. Trace the insole shape with a pencil.\\nOnce you have the shape right, you can go over the outline with a marker to make it easier to see.\\n1-4. Cut out the insole design.\\nUse scissors that are sharp enough to cut cardboard easily.\\n1-5. Repeat.\\nMake two insoles for each shoe. This will allow you to air one insole and insert the other, extending the life of both insoles.\\n2. Yoga mat insoles\\n2-1. Trace a flip flop or shoe that is your size onto the smooth side of a yoga or exercise mat.\\nUse a mat that you no longer want; if you can't find one, look in a charity store for throwaway mats. Keep the rest of the mat in your craft cupboard for other uses.\\n2-2. Cut out the design that you have traced.\\n\\n2-3. Flip over the cut insole.\\nTrace it again on the smooth side to create the insole for the opposite foot. Cut out this insole. Now you have both a right and a left foot insole.\\n2-4. Trace and cut out four more for both the right and left.\\nThis means that you'll have a total of five cut-outs for each foot.\\n2-5. Stack the cut-outs for each foot.\\nPlace the textured side up.\\n2-6. Glue four of the layers together, using a hot glue gun.\\nGlue a little, then press. Then glue a little more, and press. If you try to glue the whole layer at once, it'll start to dry before you push the layers together.\\n2-7. Leave to dry completely.\\nOnce dry, you have new insoles!\\n3. Self adhesive cork insoles\\n3-1. Purchase a roll of self-adhesive cork.\\n\\n3-2. Roll out a piece of the self-adhesive cork to the length of the shoe.\\nTrace around the shoe shape onto the cork (drawing on the paper on the back is likely to be easier).\\nDo this for both the right and left foot.\\n3-3. Cut out the drawn shape.\\nIf you want a thicker insert, cut out two to three layers for each shoe.\\n3-4. If you have cut out layers, press these together with care.\\n\\n3-5. Line the shoe.\\nPeel off the backing and carefully slip the insole inside the shoe. Press down to adhere.\\nA little Zippo lighter fuel will make the gluey side slicker for easy insertion, and it dries quickly.\\nTips\\nYou can use some rubbing alcohol to disinfect your shoe insoles.\\nWarnings\\nNever wash your shoe insoles in a washing machine because the material can get damaged.\\n\", \"简要回答\": \"Building your own shoe insoles can save money and help recycle items you no longer need, such as cardboard or an old exercise mat. As an added bonus, if you want to vary the insole size to accommodate your own footwear needs, making your own enables you to do so. Also, swapping insoles at regular intervals may result in less moisture trapped in the shoes, possibly extending the shoes' lifespan! This article provides several ways to make shoe insoles, letting you choose the one that suits your needs best.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Cardboard insoles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Remove the old insole from your shoe.\", \"描述\": \"Shake off any dirt or surface grime.\"}, {\"编号\": 2, \"标题\": \"Place the old insole over cardboard.\", \"描述\": \"The cardboard needs to be thick and preferably have a \\\"cushioned\\\" feel to it - old cartons are good.\"}, {\"编号\": 3, \"标题\": \"Trace the insole shape with a pencil.\", \"描述\": \"Once you have the shape right, you can go over the outline with a marker to make it easier to see.\"}, {\"编号\": 4, \"标题\": \"Cut out the insole design.\", \"描述\": \"Use scissors that are sharp enough to cut cardboard easily.\"}, {\"编号\": 5, \"标题\": \"Repeat.\", \"描述\": \"Make two insoles for each shoe. This will allow you to air one insole and insert the other, extending the life of both insoles.\"}]}, {\"编号\": 2, \"标题\": \"Yoga mat insoles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Trace a flip flop or shoe that is your size onto the smooth side of a yoga or exercise mat.\", \"描述\": \"Use a mat that you no longer want; if you can't find one, look in a charity store for throwaway mats. Keep the rest of the mat in your craft cupboard for other uses.\"}, {\"编号\": 2, \"标题\": \"Cut out the design that you have traced.\", \"描述\": \"\"}, {\"编号\": 3, \"标题\": \"Flip over the cut insole.\", \"描述\": \"Trace it again on the smooth side to create the insole for the opposite foot. Cut out this insole. Now you have both a right and a left foot insole.\"}, {\"编号\": 4, \"标题\": \"Trace and cut out four more for both the right and left.\", \"描述\": \"This means that you'll have a total of five cut-outs for each foot.\"}, {\"编号\": 5, \"标题\": \"Stack the cut-outs for each foot.\", \"描述\": \"Place the textured side up.\"}, {\"编号\": 6, \"标题\": \"Glue four of the layers together, using a hot glue gun.\", \"描述\": \"Glue a little, then press. Then glue a little more, and press. If you try to glue the whole layer at once, it'll start to dry before you push the layers together.\"}, {\"编号\": 7, \"标题\": \"Leave to dry completely.\", \"描述\": \"Once dry, you have new insoles!\"}]}, {\"编号\": 3, \"标题\": \"Self adhesive cork insoles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Purchase a roll of self-adhesive cork.\", \"描述\": \"\"}, {\"编号\": 2, \"标题\": \"Roll out a piece of the self-adhesive cork to the length of the shoe.\", \"描述\": \"Trace around the shoe shape onto the cork (drawing on the paper on the back is likely to be easier).\\nDo this for both the right and left foot.\"}, {\"编号\": 3, \"标题\": \"Cut out the drawn shape.\", \"描述\": \"If you want a thicker insert, cut out two to three layers for each shoe.\"}, {\"编号\": 4, \"标题\": \"If you have cut out layers, press these together with care.\", \"描述\": \"\"}, {\"编号\": 5, \"标题\": \"Line the shoe.\", \"描述\": \"Peel off the backing and carefully slip the insole inside the shoe. Press down to adhere.\\nA little Zippo lighter fuel will make the gluey side slicker for easy insertion, and it dries quickly.\"}], \"小提示\": [\"You can use some rubbing alcohol to disinfect your shoe insoles.\\n\"], \"注意事项\": [\"Never wash your shoe insoles in a washing machine because the material can get damaged.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,165 |
How to Build Shoulder Muscles
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1. Building Front Deltoids
1-1. Perform overhead shoulder presses.
This workout is great for your anterior deltoids, and it is often considered the most effective exercise for building shoulder muscles. You can use a barbell, a pair of dumbbells, or a shoulder press machine. Barbells are more effective for "maxing out" with a heavy load, meaning that you can lift more. Dumbbells require more coordination to lift, however, and they can help keep you from perpetuating strength imbalances between your shoulders.
1-2. Enter the starting position.
This exercise is best done when standing. Hold the barbell or dumbbells with a palm-forward grip, slightly wider than your shoulders. Hold the weight in front of your head, just above shoulder level.
You can do this exercise while seated, although the seated version does not exercise your core as much. If you've had lower back trouble, stick to the seated version. Sit on a press bench with vertical support for your back. Keep your back straight and your feet firmly planted on the ground.
1-3. Do the press.
In one smooth motion, lift the barbell or dumbbell above your head to the point that your elbows straighten. Hold the weight there for a moment, and then slowly lower it to the starting position. Keep the weights in the resting position for two seconds, and then repeat. Take your time, and pay close attention to form. Make sure that you're not favoring one shoulder over the other.
1-4. Lift heavy.
Shoulder presses build muscle most efficiently as a high-weight, low-repetition activity. Begin with 2-4 sets of 4-8 reps each.
2. Developing Lateral Deltoids
2-1. Do lateral raises.
Start in a standing position, arms hanging at your sides, holding one dumbbell in each hand. Lift your arms straight out from your sides until they are parallel to the floor. Bend your elbow, slightly, and tilt your hands forward as if you are pouring a drink. Hold the dumbbells at arms' length for a moment. Then, slowly lower the weights back to the starting position.
Exhale when your arms reach the apex of the lift. Then, inhale slowly as you bring your arms back down.
2-2. Pace yourself.
Try 1-2 sets of 10-12 reps, or 4 sets of 6-10 reps, Give yourself 60-75 seconds to rest between each set. Make sure to lift at a steady pace: one second with your arms down, and two seconds with your arms up.
You might want to try doing some article circles or shrugs in between each set.
2-3. Use good form.
Keep your back steady and straight throughout each set. Bend your knees very slightly, and keep your weight centered through your spine. Make sure that your elbows are somewhat bent, but not so much that you remove the pressure from your shoulders.
Be careful. Keep your arms straight, and do not overdo the number of reps. It is easy to injure your shoulders with this workout.
The routine is best performed while standing, although you can also sit on a bench. Make sure that you can keep your back straight.
3. Training Rear Deltoids
3-1. Try the bent-over dumbbell lateral raise.
This workout is similar to the standard lateral raise, except that you are bent over forward. You can perform this routine while standing, or you can sit on a press bench and lean over your knees. Try resting your forehead on the bench or another padded surface to help keep it steady.
3-2. Stand or sit with a dumbbell in each hand.
Hold your chest up and keep your back flat. If you are sitting, bend forward over your knees until your forehead nearly touches the bench. If you are standing, then bend forward from your hips to bring your chest parallel with the floor. Let the dumbbells hang beneath your chest. Keep your elbows slightly bent, and let your palms face each other.
3-3. Perform the raise.
Lift the dumbbells up and out until your upper arms are nearly parallel to the floor. Raise your arms in a steady arc, and make sure that you are not favoring one over the other. Hold the weights at the top of the arc for a moment before slowly lowering them toward the starting position. Start the next rep just before your arms hang perpendicular to the floor.
4. Creating a Routine
4-1. Lift heavy weights, and focus on steady gains.
Try to make small, measurable gains with each workout. When you work out your shoulders, lift heavy, and stick to 4-7 reps per set. Increase either the weight or the rep number very slightly with each workout. This way, you'll set a pattern of incremental, sustainable gain.
Keep a practice of "progressive overload." Lift more and more weight over time so that you are always pushing the limits of your muscles. You will not get bigger shoulder muscles without getting stronger.
Imagine that in your most recent workout, you lifted a 55 lb. dumbbell shoulder press in sets of seven reps. Next time, push yourself to do eight reps with the same weight. Alternately, move up to 60 lbs and do seven reps again.
4-2. Develop all three heads of the deltoid muscle.
The deltoid (shoulder) muscle comprises three sections: the anterior (front) head, the lateral (middle/medial) head, and the posterior (rear) head. Try to build muscle in each of these areas in order to balance out your shoulders. The wider and thicker your shoulders are, the more impressive they will appear.
4-3. Create a diverse exercise routine.
Pick four or five workouts that variably focus on your anterior, lateral, and posterior deltoids. Change up the exercises fairly frequently so that you don't get into a rut. For maximum gain, be sure to combine heavy sets with brief rest times.
Switch up your repetition ranges. Some days, try to overload your deltoids with a heavy set of low reps. Other days, perform high rep sets with a slightly lower weight.
Tips
Search the Internet for new exercises. A varied workout routine can build balanced muscles and help keep your mind engaged. Be careful when trying new workouts, especially when there's a lot of weight involved!
Push yourself to concentric muscular failure on each set. This means: get to the point that you cannot do any further reps without losing your form.
Focus on quality, not quantity. Never sacrifice good form for more reps. Be intentional about your progress so that you can build shoulder muscles with maximum results.
Warnings
Be patient. You will hinder your progress if you overwork your shoulder muscles. Avoid doing isolation exercises for the anterior and posterior heads.
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{
"create_time": "20230517 10:59:10",
"回答明细": "{\"回答\": \"1. Building Front Deltoids\\n1-1. Perform overhead shoulder presses.\\nThis workout is great for your anterior deltoids, and it is often considered the most effective exercise for building shoulder muscles. You can use a barbell, a pair of dumbbells, or a shoulder press machine. Barbells are more effective for \\\"maxing out\\\" with a heavy load, meaning that you can lift more. Dumbbells require more coordination to lift, however, and they can help keep you from perpetuating strength imbalances between your shoulders.\\n1-2. Enter the starting position.\\nThis exercise is best done when standing. Hold the barbell or dumbbells with a palm-forward grip, slightly wider than your shoulders. Hold the weight in front of your head, just above shoulder level.\\nYou can do this exercise while seated, although the seated version does not exercise your core as much. If you've had lower back trouble, stick to the seated version. Sit on a press bench with vertical support for your back. Keep your back straight and your feet firmly planted on the ground.\\n1-3. Do the press.\\nIn one smooth motion, lift the barbell or dumbbell above your head to the point that your elbows straighten. Hold the weight there for a moment, and then slowly lower it to the starting position. Keep the weights in the resting position for two seconds, and then repeat. Take your time, and pay close attention to form. Make sure that you're not favoring one shoulder over the other.\\n1-4. Lift heavy.\\nShoulder presses build muscle most efficiently as a high-weight, low-repetition activity. Begin with 2-4 sets of 4-8 reps each.\\n2. Developing Lateral Deltoids\\n2-1. Do lateral raises.\\nStart in a standing position, arms hanging at your sides, holding one dumbbell in each hand. Lift your arms straight out from your sides until they are parallel to the floor. Bend your elbow, slightly, and tilt your hands forward as if you are pouring a drink. Hold the dumbbells at arms' length for a moment. Then, slowly lower the weights back to the starting position.\\nExhale when your arms reach the apex of the lift. Then, inhale slowly as you bring your arms back down.\\n2-2. Pace yourself.\\nTry 1-2 sets of 10-12 reps, or 4 sets of 6-10 reps, Give yourself 60-75 seconds to rest between each set. Make sure to lift at a steady pace: one second with your arms down, and two seconds with your arms up.\\nYou might want to try doing some article circles or shrugs in between each set.\\n2-3. Use good form.\\nKeep your back steady and straight throughout each set. Bend your knees very slightly, and keep your weight centered through your spine. Make sure that your elbows are somewhat bent, but not so much that you remove the pressure from your shoulders.\\nBe careful. Keep your arms straight, and do not overdo the number of reps. It is easy to injure your shoulders with this workout.\\nThe routine is best performed while standing, although you can also sit on a bench. Make sure that you can keep your back straight.\\n3. Training Rear Deltoids\\n3-1. Try the bent-over dumbbell lateral raise.\\nThis workout is similar to the standard lateral raise, except that you are bent over forward. You can perform this routine while standing, or you can sit on a press bench and lean over your knees. Try resting your forehead on the bench or another padded surface to help keep it steady.\\n3-2. Stand or sit with a dumbbell in each hand.\\nHold your chest up and keep your back flat. If you are sitting, bend forward over your knees until your forehead nearly touches the bench. If you are standing, then bend forward from your hips to bring your chest parallel with the floor. Let the dumbbells hang beneath your chest. Keep your elbows slightly bent, and let your palms face each other.\\n3-3. Perform the raise.\\nLift the dumbbells up and out until your upper arms are nearly parallel to the floor. Raise your arms in a steady arc, and make sure that you are not favoring one over the other. Hold the weights at the top of the arc for a moment before slowly lowering them toward the starting position. Start the next rep just before your arms hang perpendicular to the floor.\\n4. Creating a Routine\\n4-1. Lift heavy weights, and focus on steady gains.\\nTry to make small, measurable gains with each workout. When you work out your shoulders, lift heavy, and stick to 4-7 reps per set. Increase either the weight or the rep number very slightly with each workout. This way, you'll set a pattern of incremental, sustainable gain.\\nKeep a practice of \\\"progressive overload.\\\" Lift more and more weight over time so that you are always pushing the limits of your muscles. You will not get bigger shoulder muscles without getting stronger.\\nImagine that in your most recent workout, you lifted a 55 lb. dumbbell shoulder press in sets of seven reps. Next time, push yourself to do eight reps with the same weight. Alternately, move up to 60 lbs and do seven reps again.\\n4-2. Develop all three heads of the deltoid muscle.\\nThe deltoid (shoulder) muscle comprises three sections: the anterior (front) head, the lateral (middle/medial) head, and the posterior (rear) head. Try to build muscle in each of these areas in order to balance out your shoulders. The wider and thicker your shoulders are, the more impressive they will appear.\\n4-3. Create a diverse exercise routine.\\nPick four or five workouts that variably focus on your anterior, lateral, and posterior deltoids. Change up the exercises fairly frequently so that you don't get into a rut. For maximum gain, be sure to combine heavy sets with brief rest times.\\nSwitch up your repetition ranges. Some days, try to overload your deltoids with a heavy set of low reps. Other days, perform high rep sets with a slightly lower weight.\\nTips\\nSearch the Internet for new exercises. A varied workout routine can build balanced muscles and help keep your mind engaged. Be careful when trying new workouts, especially when there's a lot of weight involved!\\nPush yourself to concentric muscular failure on each set. This means: get to the point that you cannot do any further reps without losing your form.\\nFocus on quality, not quantity. Never sacrifice good form for more reps. Be intentional about your progress so that you can build shoulder muscles with maximum results.\\nWarnings\\nBe patient. You will hinder your progress if you overwork your shoulder muscles. Avoid doing isolation exercises for the anterior and posterior heads.\\n\", \"简要回答\": \"There are three main muscles in your shoulder: the anterior deltoid, the lateral deltoid, and the posterior deltoid. You'll need to build out all of these muscles if you want strong, balanced shoulders. Use compound, multi-joint movements to strengthen your deltoids. Focus on overhead pressing motions like dumbbell shoulder presses.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Front Deltoids\", \"步骤\": [{\"编号\": 1, \"标题\": \"Perform overhead shoulder presses.\", \"描述\": \"This workout is great for your anterior deltoids, and it is often considered the most effective exercise for building shoulder muscles. You can use a barbell, a pair of dumbbells, or a shoulder press machine. Barbells are more effective for \\\"maxing out\\\" with a heavy load, meaning that you can lift more. Dumbbells require more coordination to lift, however, and they can help keep you from perpetuating strength imbalances between your shoulders.\"}, {\"编号\": 2, \"标题\": \"Enter the starting position.\", \"描述\": \"This exercise is best done when standing. Hold the barbell or dumbbells with a palm-forward grip, slightly wider than your shoulders. Hold the weight in front of your head, just above shoulder level.\\nYou can do this exercise while seated, although the seated version does not exercise your core as much. If you've had lower back trouble, stick to the seated version. Sit on a press bench with vertical support for your back. Keep your back straight and your feet firmly planted on the ground.\"}, {\"编号\": 3, \"标题\": \"Do the press.\", \"描述\": \"In one smooth motion, lift the barbell or dumbbell above your head to the point that your elbows straighten. Hold the weight there for a moment, and then slowly lower it to the starting position. Keep the weights in the resting position for two seconds, and then repeat. Take your time, and pay close attention to form. Make sure that you're not favoring one shoulder over the other.\"}, {\"编号\": 4, \"标题\": \"Lift heavy.\", \"描述\": \"Shoulder presses build muscle most efficiently as a high-weight, low-repetition activity. Begin with 2-4 sets of 4-8 reps each.\"}]}, {\"编号\": 2, \"标题\": \"Developing Lateral Deltoids\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do lateral raises.\", \"描述\": \"Start in a standing position, arms hanging at your sides, holding one dumbbell in each hand. Lift your arms straight out from your sides until they are parallel to the floor. Bend your elbow, slightly, and tilt your hands forward as if you are pouring a drink. Hold the dumbbells at arms' length for a moment. Then, slowly lower the weights back to the starting position.\\nExhale when your arms reach the apex of the lift. Then, inhale slowly as you bring your arms back down.\"}, {\"编号\": 2, \"标题\": \"Pace yourself.\", \"描述\": \"Try 1-2 sets of 10-12 reps, or 4 sets of 6-10 reps, Give yourself 60-75 seconds to rest between each set. Make sure to lift at a steady pace: one second with your arms down, and two seconds with your arms up.\\nYou might want to try doing some article circles or shrugs in between each set.\"}, {\"编号\": 3, \"标题\": \"Use good form.\", \"描述\": \"Keep your back steady and straight throughout each set. Bend your knees very slightly, and keep your weight centered through your spine. Make sure that your elbows are somewhat bent, but not so much that you remove the pressure from your shoulders.\\nBe careful. Keep your arms straight, and do not overdo the number of reps. It is easy to injure your shoulders with this workout.\\nThe routine is best performed while standing, although you can also sit on a bench. Make sure that you can keep your back straight.\"}]}, {\"编号\": 3, \"标题\": \"Training Rear Deltoids\", \"步骤\": [{\"编号\": 1, \"标题\": \"Try the bent-over dumbbell lateral raise.\", \"描述\": \"This workout is similar to the standard lateral raise, except that you are bent over forward. You can perform this routine while standing, or you can sit on a press bench and lean over your knees. Try resting your forehead on the bench or another padded surface to help keep it steady.\"}, {\"编号\": 2, \"标题\": \"Stand or sit with a dumbbell in each hand.\", \"描述\": \"Hold your chest up and keep your back flat. If you are sitting, bend forward over your knees until your forehead nearly touches the bench. If you are standing, then bend forward from your hips to bring your chest parallel with the floor. Let the dumbbells hang beneath your chest. Keep your elbows slightly bent, and let your palms face each other.\"}, {\"编号\": 3, \"标题\": \"Perform the raise.\", \"描述\": \"Lift the dumbbells up and out until your upper arms are nearly parallel to the floor. Raise your arms in a steady arc, and make sure that you are not favoring one over the other. Hold the weights at the top of the arc for a moment before slowly lowering them toward the starting position. Start the next rep just before your arms hang perpendicular to the floor.\"}]}, {\"编号\": 4, \"标题\": \"Creating a Routine\", \"步骤\": [{\"编号\": 1, \"标题\": \"Lift heavy weights, and focus on steady gains.\", \"描述\": \"Try to make small, measurable gains with each workout. When you work out your shoulders, lift heavy, and stick to 4-7 reps per set. Increase either the weight or the rep number very slightly with each workout. This way, you'll set a pattern of incremental, sustainable gain.\\nKeep a practice of \\\"progressive overload.\\\" Lift more and more weight over time so that you are always pushing the limits of your muscles. You will not get bigger shoulder muscles without getting stronger.\\nImagine that in your most recent workout, you lifted a 55 lb. dumbbell shoulder press in sets of seven reps. Next time, push yourself to do eight reps with the same weight. Alternately, move up to 60 lbs and do seven reps again.\"}, {\"编号\": 2, \"标题\": \"Develop all three heads of the deltoid muscle.\", \"描述\": \"The deltoid (shoulder) muscle comprises three sections: the anterior (front) head, the lateral (middle/medial) head, and the posterior (rear) head. Try to build muscle in each of these areas in order to balance out your shoulders. The wider and thicker your shoulders are, the more impressive they will appear.\"}, {\"编号\": 3, \"标题\": \"Create a diverse exercise routine.\", \"描述\": \"Pick four or five workouts that variably focus on your anterior, lateral, and posterior deltoids. Change up the exercises fairly frequently so that you don't get into a rut. For maximum gain, be sure to combine heavy sets with brief rest times.\\nSwitch up your repetition ranges. Some days, try to overload your deltoids with a heavy set of low reps. Other days, perform high rep sets with a slightly lower weight.\"}], \"小提示\": [\"Search the Internet for new exercises. A varied workout routine can build balanced muscles and help keep your mind engaged. Be careful when trying new workouts, especially when there's a lot of weight involved!\\n\", \"Push yourself to concentric muscular failure on each set. This means: get to the point that you cannot do any further reps without losing your form.\\n\", \"Focus on quality, not quantity. Never sacrifice good form for more reps. Be intentional about your progress so that you can build shoulder muscles with maximum results.\\n\"], \"注意事项\": [\"Be patient. You will hinder your progress if you overwork your shoulder muscles. Avoid doing isolation exercises for the anterior and posterior heads.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,166 |
How to Build Simple Floating Shelves
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1. Traditional Method
1-1. Cut out (or purchase) two identically-sized wooden panels for each shelf.
The size of the panel will correspond with the size of the finished shelf, so choose accordingly. You can either use a nice wood or plywood/MDF (medium-density fiberboard) and then apply paint or a nicer veneer later.
You should start with:
1 – 2×4
2 – Cedar Pickets
These boards are great, simple projects that work equally well will plywood, cedar, or nice sheets of maple or walnut.
When possible, use a table saw for clean, well-cut lines.
1-2. Cut out (or purchase) at least two long 1-by-2-inch strips of wood.
The first one will be cut into pieces and placed between your panels to create a hollow-core shelf that can fit over a shelf mount on your wall. The second will form the shelf mount itself. Note that the pieces forming the internal shelf framework will be placed narrow-side down within the paneling; this will add an extra 2 inches of height to your shelf.
The wood should be 1/2-1" thick.
This piece forms the u-shaped frame of your shelf.
1-3. Cut the 1-by-2-inch strip into three pieces, one as long as the length of the panels and two as long as the width.
The two shorter pieces need to fit the width of your wood panels. The longer piece fits between these two pieces and covers the width. After cutting, place the strips onto the panel as a "dry run." They should form a perfect frame around three sides of the panel.
To get a perfect diagonal joint, cut one end of each short piece and both ends of the long piece at 45-degree angles so that all three pieces can fit together to form 90-degree angles in the corners.
Leave the front strip as is and cut an inch off of both shorter pieces, enabling you to tuck them behind the longer one once placed between the panels.
Always err on the side of "too long" when cutting. You can always cut off a little more, but you can't add it back.
1-4. Attach all three 1-by-2-inch strips to one of the two panels.
Set one panel down, place the three strips on the panel to form three continuous edges (a u-shape). Then run a line of wood glue along the top of each strip and place the second panel on top. Use finishing nails or a nail gun to attach the top panel to each strip.
If using wood glue, you'll need to use clamps to ensure that the board stays in place as it dries.
For thicker wood, or for a sturdier build, skip the nail gun and use a power drill.
1-5. Attach the second panel on top of the frame.
Flip the first panel, the one that is now attached to the shelf framework, to expose the bottoms of the wooden strips. Again, run a line of wood glue along the top of each strip, place the free panel on top, and nail it to each strip.
1-6. Let the wood glue dry for 1-2 hours.
The more time, the better. Keep the clamps on to ensure it dries well, then leave the shelf until it is hardened and you can move on. Take the clamps off when it is finished drying.
1-7. Use an orbital sander and 220 grit paper to smooth the finished shelf.
Once you've finished building, take your sander and even out the entire shelf. This makes it smoother and more receptive to finishing.
1-8. Finish the shelf with paint, veneer, stain, or a finishing solution.
If using veneer, be sure to keep the grain of the wood consistent. From here, leave the stain to dry as you move on to the support bracket that holds your shelf to the wall.
1-9. Measure the length and width of the hollow space within your three-sided shelf with the measuring tape.
Do not confuse this with the overall dimensions of the shelf; the mount you make to fix the shelf to the wall will fit inside this hollow.
This is why the shelf "floats." The hollow part of the shelf hangs on a hidden u-shaped mount attached to the wall.
1-10. Cut another 1-by-2-inch strip of wood to the length of the hollow space.
Cut the strip so that it could fit perfectly as the 4th wall of your little shelf. When done, gently test it by trying to fit the board snugly into your shelf. This will form the base of the wall mount.
This should be at least 3/4" thick.
Some builders prefer to make this mount first. Then you can build the shelf around the mount, using it as a guide for measurements. Neither way is better, just personal opinion.
1-11. Cut out two more 1-by-2-inch strips that are as long as the hollow space.
These two strips are the "arms" that extend off the wall and hold the shelf up. They must fit perfectly into the hollow space or the shelf won't be flush. To find it the right measurement, simply measure the total width of the shelf and subtract the width of the thin strip of wood that is at the top of the frame.
1-12. Screw the two support strips perpendicular to the long mounting strip.
You are basically just remaking your framework, but a little thinner so that it fits inside the shelf. Using wood glue and a nail gun, create another u-shaped frame. Make sure you use a square edge to get the mounts perfectly 90-degrees. For bigger shelves or heavy wood, use a pocket joiner and power drill to create the mount -- it will be much sturdier.
For peace of mind, create a third or fourth support strip, identical to the two on the outside. You then end up with an E-shaped bracket that can hold much more weight.
1-13. Test the wall mount.
Does it fit snugly inside the hollow shelf? If not, adjust it as necessary, sanding and cutting wood so that the mount fits as snugly as possible.
The wall mount will be hidden, so there is no need to polish or finish it.
1-14. Attach the shelf mount to the wall.
The best way to do this is to attach it directly to the wall studs within the wall. These can be located either with a stud locator or by knocking on the wall to search for places that don’t sound hollow.
1-15. Slide the shelf onto the shelf mount.
It should fit like a glove. You can either leave it sitting over the mount or take it back off, apply glue to the mount, and attach the shelf permanently.
1-16. Repeat steps to make additional shelves as desired.
Note that the shelves can be different dimensions.
2. Hollow-Core Door Method
2-1. Cut an 18-inch hollow-core door.
Clamp a straightedge guide to the door and make a lengthwise cut using a 40-tooth carbide blade. exceed 9 inches (22.9 cm) wide or you’ll start to weaken the cantilever strength of the shelf.
2-2. Cut cleats from a 2x4.
Measure the space between the outer veneers of the door. This measurement will tell you how thick to cut your cleats. They should be as long as the inside of the door.
2-3. Use a pencil and 4-foot level to mark where you want the shelf to sit.
Use a stud finder to mark the locations of the studs, marking these with a strip of masking tape.
2-4. Pre-drill 1/4-inch-diameter holes at the stud locations.
Hold the cleat straight against the line on the wall. Drill into the stud with a 1/8-in. bit and install a 1/4-in. x 3-1/2 in. lag screw into each stud. Make sure the screw is tight and straight.
2-5. Cut away the corrugated cardboard cores at least 1-1/2 inches from the cut edge.
Use a bread knife works to scrape off the glue, being careful not to gouge the wood.
2-6. Test-fit the shelf.
The blank should fit over the cleat. If the shelf doesn't lay tight against the wall, use a block plane or sander along the back edge.
2-7. Install the shelf.
Slide the shelf over the cleat. If you want the shelf to be permanently mounted, glue together the top of the cleat and the inside bottom edge of the door blank.
2-8. Nail the shelf to the cleat.
Start at the middle, using a square as a guide, and work your way to each end. Use 1-inch brad nails spaced 8 inches (20.3 cm) apart. Nail the bottom as well. If you wish for the shelf to be removable (and didn't apply glue), use counter-sunk screws instead of brads. Install them from the top and use a small sticker to cover the heads. The paint used on the shelf can be used to touch up the stickers to match.
|
{
"create_time": "20230517 10:59:10",
"回答明细": "{\"回答\": \"1. Traditional Method\\n1-1. Cut out (or purchase) two identically-sized wooden panels for each shelf.\\nThe size of the panel will correspond with the size of the finished shelf, so choose accordingly. You can either use a nice wood or plywood/MDF (medium-density fiberboard) and then apply paint or a nicer veneer later.\\nYou should start with:\\n1 – 2×4\\n2 – Cedar Pickets\\n\\nThese boards are great, simple projects that work equally well will plywood, cedar, or nice sheets of maple or walnut.\\nWhen possible, use a table saw for clean, well-cut lines.\\n1-2. Cut out (or purchase) at least two long 1-by-2-inch strips of wood.\\nThe first one will be cut into pieces and placed between your panels to create a hollow-core shelf that can fit over a shelf mount on your wall. The second will form the shelf mount itself. Note that the pieces forming the internal shelf framework will be placed narrow-side down within the paneling; this will add an extra 2 inches of height to your shelf.\\nThe wood should be 1/2-1\\\" thick.\\nThis piece forms the u-shaped frame of your shelf.\\n1-3. Cut the 1-by-2-inch strip into three pieces, one as long as the length of the panels and two as long as the width.\\nThe two shorter pieces need to fit the width of your wood panels. The longer piece fits between these two pieces and covers the width. After cutting, place the strips onto the panel as a \\\"dry run.\\\" They should form a perfect frame around three sides of the panel.\\nTo get a perfect diagonal joint, cut one end of each short piece and both ends of the long piece at 45-degree angles so that all three pieces can fit together to form 90-degree angles in the corners.\\nLeave the front strip as is and cut an inch off of both shorter pieces, enabling you to tuck them behind the longer one once placed between the panels.\\nAlways err on the side of \\\"too long\\\" when cutting. You can always cut off a little more, but you can't add it back.\\n1-4. Attach all three 1-by-2-inch strips to one of the two panels.\\nSet one panel down, place the three strips on the panel to form three continuous edges (a u-shape). Then run a line of wood glue along the top of each strip and place the second panel on top. Use finishing nails or a nail gun to attach the top panel to each strip.\\nIf using wood glue, you'll need to use clamps to ensure that the board stays in place as it dries.\\nFor thicker wood, or for a sturdier build, skip the nail gun and use a power drill.\\n1-5. Attach the second panel on top of the frame.\\nFlip the first panel, the one that is now attached to the shelf framework, to expose the bottoms of the wooden strips. Again, run a line of wood glue along the top of each strip, place the free panel on top, and nail it to each strip.\\n1-6. Let the wood glue dry for 1-2 hours.\\nThe more time, the better. Keep the clamps on to ensure it dries well, then leave the shelf until it is hardened and you can move on. Take the clamps off when it is finished drying.\\n1-7. Use an orbital sander and 220 grit paper to smooth the finished shelf.\\nOnce you've finished building, take your sander and even out the entire shelf. This makes it smoother and more receptive to finishing.\\n1-8. Finish the shelf with paint, veneer, stain, or a finishing solution.\\nIf using veneer, be sure to keep the grain of the wood consistent. From here, leave the stain to dry as you move on to the support bracket that holds your shelf to the wall.\\n1-9. Measure the length and width of the hollow space within your three-sided shelf with the measuring tape.\\nDo not confuse this with the overall dimensions of the shelf; the mount you make to fix the shelf to the wall will fit inside this hollow.\\nThis is why the shelf \\\"floats.\\\" The hollow part of the shelf hangs on a hidden u-shaped mount attached to the wall.\\n1-10. Cut another 1-by-2-inch strip of wood to the length of the hollow space.\\nCut the strip so that it could fit perfectly as the 4th wall of your little shelf. When done, gently test it by trying to fit the board snugly into your shelf. This will form the base of the wall mount.\\nThis should be at least 3/4\\\" thick.\\nSome builders prefer to make this mount first. Then you can build the shelf around the mount, using it as a guide for measurements. Neither way is better, just personal opinion.\\n1-11. Cut out two more 1-by-2-inch strips that are as long as the hollow space.\\nThese two strips are the \\\"arms\\\" that extend off the wall and hold the shelf up. They must fit perfectly into the hollow space or the shelf won't be flush. To find it the right measurement, simply measure the total width of the shelf and subtract the width of the thin strip of wood that is at the top of the frame.\\n1-12. Screw the two support strips perpendicular to the long mounting strip.\\nYou are basically just remaking your framework, but a little thinner so that it fits inside the shelf. Using wood glue and a nail gun, create another u-shaped frame. Make sure you use a square edge to get the mounts perfectly 90-degrees. For bigger shelves or heavy wood, use a pocket joiner and power drill to create the mount -- it will be much sturdier.\\nFor peace of mind, create a third or fourth support strip, identical to the two on the outside. You then end up with an E-shaped bracket that can hold much more weight.\\n1-13. Test the wall mount.\\nDoes it fit snugly inside the hollow shelf? If not, adjust it as necessary, sanding and cutting wood so that the mount fits as snugly as possible.\\nThe wall mount will be hidden, so there is no need to polish or finish it.\\n1-14. Attach the shelf mount to the wall.\\nThe best way to do this is to attach it directly to the wall studs within the wall. These can be located either with a stud locator or by knocking on the wall to search for places that don’t sound hollow.\\n1-15. Slide the shelf onto the shelf mount.\\nIt should fit like a glove. You can either leave it sitting over the mount or take it back off, apply glue to the mount, and attach the shelf permanently.\\n1-16. Repeat steps to make additional shelves as desired.\\nNote that the shelves can be different dimensions.\\n2. Hollow-Core Door Method\\n2-1. Cut an 18-inch hollow-core door.\\nClamp a straightedge guide to the door and make a lengthwise cut using a 40-tooth carbide blade. exceed 9 inches (22.9 cm) wide or you’ll start to weaken the cantilever strength of the shelf.\\n2-2. Cut cleats from a 2x4.\\nMeasure the space between the outer veneers of the door. This measurement will tell you how thick to cut your cleats. They should be as long as the inside of the door.\\n2-3. Use a pencil and 4-foot level to mark where you want the shelf to sit.\\nUse a stud finder to mark the locations of the studs, marking these with a strip of masking tape.\\n2-4. Pre-drill 1/4-inch-diameter holes at the stud locations.\\nHold the cleat straight against the line on the wall. Drill into the stud with a 1/8-in. bit and install a 1/4-in. x 3-1/2 in. lag screw into each stud. Make sure the screw is tight and straight.\\n2-5. Cut away the corrugated cardboard cores at least 1-1/2 inches from the cut edge.\\nUse a bread knife works to scrape off the glue, being careful not to gouge the wood.\\n2-6. Test-fit the shelf.\\nThe blank should fit over the cleat. If the shelf doesn't lay tight against the wall, use a block plane or sander along the back edge.\\n2-7. Install the shelf.\\nSlide the shelf over the cleat. If you want the shelf to be permanently mounted, glue together the top of the cleat and the inside bottom edge of the door blank.\\n2-8. Nail the shelf to the cleat.\\nStart at the middle, using a square as a guide, and work your way to each end. Use 1-inch brad nails spaced 8 inches (20.3 cm) apart. Nail the bottom as well. If you wish for the shelf to be removable (and didn't apply glue), use counter-sunk screws instead of brads. Install them from the top and use a small sticker to cover the heads. The paint used on the shelf can be used to touch up the stickers to match.\\n\", \"简要回答\": \"Floating shelves are an elegant way of displaying collectibles, photos, travel mementos, or other decorations. This type of shelf uses a special construction to give the appearance that the shelf is extending directly out of the wall with no supports, hence the name \\\"floating.\\\" To build simple floating shelves, determine whether you wish to start with traditional solid wood or a hollow-core door, then cut the wood down to the proper dimensions, assemble the pieces, and fix the shelf to the wall using a hidden shelf mount. The flexibility of this project makes it the perfect way to get rid of any unused wood -- even an old door can work.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Traditional Method\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut out (or purchase) two identically-sized wooden panels for each shelf.\", \"描述\": \"The size of the panel will correspond with the size of the finished shelf, so choose accordingly. You can either use a nice wood or plywood/MDF (medium-density fiberboard) and then apply paint or a nicer veneer later.\\nYou should start with:\\n1 – 2×4\\n2 – Cedar Pickets\\n\\nThese boards are great, simple projects that work equally well will plywood, cedar, or nice sheets of maple or walnut.\\nWhen possible, use a table saw for clean, well-cut lines.\"}, {\"编号\": 2, \"标题\": \"Cut out (or purchase) at least two long 1-by-2-inch strips of wood.\", \"描述\": \"The first one will be cut into pieces and placed between your panels to create a hollow-core shelf that can fit over a shelf mount on your wall. The second will form the shelf mount itself. Note that the pieces forming the internal shelf framework will be placed narrow-side down within the paneling; this will add an extra 2 inches of height to your shelf.\\nThe wood should be 1/2-1\\\" thick.\\nThis piece forms the u-shaped frame of your shelf.\"}, {\"编号\": 3, \"标题\": \"Cut the 1-by-2-inch strip into three pieces, one as long as the length of the panels and two as long as the width.\", \"描述\": \"The two shorter pieces need to fit the width of your wood panels. The longer piece fits between these two pieces and covers the width. After cutting, place the strips onto the panel as a \\\"dry run.\\\" They should form a perfect frame around three sides of the panel.\\nTo get a perfect diagonal joint, cut one end of each short piece and both ends of the long piece at 45-degree angles so that all three pieces can fit together to form 90-degree angles in the corners.\\nLeave the front strip as is and cut an inch off of both shorter pieces, enabling you to tuck them behind the longer one once placed between the panels.\\nAlways err on the side of \\\"too long\\\" when cutting. You can always cut off a little more, but you can't add it back.\"}, {\"编号\": 4, \"标题\": \"Attach all three 1-by-2-inch strips to one of the two panels.\", \"描述\": \"Set one panel down, place the three strips on the panel to form three continuous edges (a u-shape). Then run a line of wood glue along the top of each strip and place the second panel on top. Use finishing nails or a nail gun to attach the top panel to each strip.\\nIf using wood glue, you'll need to use clamps to ensure that the board stays in place as it dries.\\nFor thicker wood, or for a sturdier build, skip the nail gun and use a power drill.\"}, {\"编号\": 5, \"标题\": \"Attach the second panel on top of the frame.\", \"描述\": \"Flip the first panel, the one that is now attached to the shelf framework, to expose the bottoms of the wooden strips. Again, run a line of wood glue along the top of each strip, place the free panel on top, and nail it to each strip.\"}, {\"编号\": 6, \"标题\": \"Let the wood glue dry for 1-2 hours.\", \"描述\": \"The more time, the better. Keep the clamps on to ensure it dries well, then leave the shelf until it is hardened and you can move on. Take the clamps off when it is finished drying.\"}, {\"编号\": 7, \"标题\": \"Use an orbital sander and 220 grit paper to smooth the finished shelf.\", \"描述\": \"Once you've finished building, take your sander and even out the entire shelf. This makes it smoother and more receptive to finishing.\"}, {\"编号\": 8, \"标题\": \"Finish the shelf with paint, veneer, stain, or a finishing solution.\", \"描述\": \"If using veneer, be sure to keep the grain of the wood consistent. From here, leave the stain to dry as you move on to the support bracket that holds your shelf to the wall.\"}, {\"编号\": 9, \"标题\": \"Measure the length and width of the hollow space within your three-sided shelf with the measuring tape.\", \"描述\": \"Do not confuse this with the overall dimensions of the shelf; the mount you make to fix the shelf to the wall will fit inside this hollow.\\nThis is why the shelf \\\"floats.\\\" The hollow part of the shelf hangs on a hidden u-shaped mount attached to the wall.\"}, {\"编号\": 10, \"标题\": \"Cut another 1-by-2-inch strip of wood to the length of the hollow space.\", \"描述\": \"Cut the strip so that it could fit perfectly as the 4th wall of your little shelf. When done, gently test it by trying to fit the board snugly into your shelf. This will form the base of the wall mount.\\nThis should be at least 3/4\\\" thick.\\nSome builders prefer to make this mount first. Then you can build the shelf around the mount, using it as a guide for measurements. Neither way is better, just personal opinion.\"}, {\"编号\": 11, \"标题\": \"Cut out two more 1-by-2-inch strips that are as long as the hollow space.\", \"描述\": \"These two strips are the \\\"arms\\\" that extend off the wall and hold the shelf up. They must fit perfectly into the hollow space or the shelf won't be flush. To find it the right measurement, simply measure the total width of the shelf and subtract the width of the thin strip of wood that is at the top of the frame.\"}, {\"编号\": 12, \"标题\": \"Screw the two support strips perpendicular to the long mounting strip.\", \"描述\": \"You are basically just remaking your framework, but a little thinner so that it fits inside the shelf. Using wood glue and a nail gun, create another u-shaped frame. Make sure you use a square edge to get the mounts perfectly 90-degrees. For bigger shelves or heavy wood, use a pocket joiner and power drill to create the mount -- it will be much sturdier.\\nFor peace of mind, create a third or fourth support strip, identical to the two on the outside. You then end up with an E-shaped bracket that can hold much more weight.\"}, {\"编号\": 13, \"标题\": \"Test the wall mount.\", \"描述\": \"Does it fit snugly inside the hollow shelf? If not, adjust it as necessary, sanding and cutting wood so that the mount fits as snugly as possible.\\nThe wall mount will be hidden, so there is no need to polish or finish it.\"}, {\"编号\": 14, \"标题\": \"Attach the shelf mount to the wall.\", \"描述\": \"The best way to do this is to attach it directly to the wall studs within the wall. These can be located either with a stud locator or by knocking on the wall to search for places that don’t sound hollow.\"}, {\"编号\": 15, \"标题\": \"Slide the shelf onto the shelf mount.\", \"描述\": \"It should fit like a glove. You can either leave it sitting over the mount or take it back off, apply glue to the mount, and attach the shelf permanently.\"}, {\"编号\": 16, \"标题\": \"Repeat steps to make additional shelves as desired.\", \"描述\": \"Note that the shelves can be different dimensions.\"}]}, {\"编号\": 2, \"标题\": \"Hollow-Core Door Method\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut an 18-inch hollow-core door.\", \"描述\": \"Clamp a straightedge guide to the door and make a lengthwise cut using a 40-tooth carbide blade. exceed 9 inches (22.9 cm) wide or you’ll start to weaken the cantilever strength of the shelf.\"}, {\"编号\": 2, \"标题\": \"Cut cleats from a 2x4.\", \"描述\": \"Measure the space between the outer veneers of the door. This measurement will tell you how thick to cut your cleats. They should be as long as the inside of the door.\"}, {\"编号\": 3, \"标题\": \"Use a pencil and 4-foot level to mark where you want the shelf to sit.\", \"描述\": \"Use a stud finder to mark the locations of the studs, marking these with a strip of masking tape.\"}, {\"编号\": 4, \"标题\": \"Pre-drill 1/4-inch-diameter holes at the stud locations.\", \"描述\": \"Hold the cleat straight against the line on the wall. Drill into the stud with a 1/8-in. bit and install a 1/4-in. x 3-1/2 in. lag screw into each stud. Make sure the screw is tight and straight.\"}, {\"编号\": 5, \"标题\": \"Cut away the corrugated cardboard cores at least 1-1/2 inches from the cut edge.\", \"描述\": \"Use a bread knife works to scrape off the glue, being careful not to gouge the wood.\"}, {\"编号\": 6, \"标题\": \"Test-fit the shelf.\", \"描述\": \"The blank should fit over the cleat. If the shelf doesn't lay tight against the wall, use a block plane or sander along the back edge.\"}, {\"编号\": 7, \"标题\": \"Install the shelf.\", \"描述\": \"Slide the shelf over the cleat. If you want the shelf to be permanently mounted, glue together the top of the cleat and the inside bottom edge of the door blank.\"}, {\"编号\": 8, \"标题\": \"Nail the shelf to the cleat.\", \"描述\": \"Start at the middle, using a square as a guide, and work your way to each end. Use 1-inch brad nails spaced 8 inches (20.3 cm) apart. Nail the bottom as well. If you wish for the shelf to be removable (and didn't apply glue), use counter-sunk screws instead of brads. Install them from the top and use a small sticker to cover the heads. The paint used on the shelf can be used to touch up the stickers to match.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,167 |
How to Build Simple Square Decking
|
1. Pick a location for your decking.
Take measurements and decide what features you want.
Do you want it connected to the house? do you require posts, spindles, and a handrail? Will it require stairs? Also you may consider different species of wood as each has different properties and some require less maintenance than others.
Let's say your decking is going to be in the middle of your back garden, freestanding with no handrail or steps. If your decking is 12 feet (3.7 m) x 12 feet (3.7 m) then ensure you buy 14 feet (4.3 m) lengths to reduce cost and waste. You will also need 6"x2" lengths for the subframe.
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2. Check that the ground is level or close to level.
If it is spot on then the decking can be laid straight down on top without the need of supports.
If it is not level then digging in one area or supporting in another may be necessary. The easiest way to support a deck this size without posts is to dig five holes. One at each corner and one in the middle. These holes can be filled with combinations of sand/shingle and blocks, or with concrete.
Take into consideration the soil's integrity when choosing a method. If your soil is solid then two blocks, sand and shingle may suffice. If your soil is bad then maybe consider a slightly larger hole filled in with concrete. Decking with posts and handrail can be supported by digging holes, placing the posts in plumb and filling with concrete.
Remember that your deck needs to be off level slightly to allow rainwater to flow off its edge. Water flow should move the same direction as the decking surface. Supporting blocks or infills can be levelled with a straight edge and a level sitting on top.
3. Clear the area you will be covering
Then, lay down landscaping cloth or a weed barrier.
Failure to take this step will result in grass and weeds appearing up through the deck at a later stage. Once you have this laid, cover sparingly with gravel to keep it in place.
4. Build your subframe.
Cut 2 lengths of 6x2 at 12 feet (3.7 m).
Hold the two side by side and mark 16" centres. Count how many markings you have and add 2 for either end. In this case you require 13 internals. Now cut the internals by subtracting 4" (thickness of two externals) from 144"(12 ft) leaving you with 140"
5. Connect the framing
Once all your cutting is complete, the frame can be nailed or screwed together.
Make sure that any humps in the wood are pointing up and that all the butt joints are tight. Now you need to cut two lines of bridgers. Mark the two outside internals at 4 feet (1.2 m) and 8 feet (2.4 m). Strike the two lines and screw or nail your noggins either side of the line. Once this is complete your deck frame can be fixed into location.
NOTE. Only use galvanized nails or decking screws, 4" preferably.
6. Connect your deck to its supports.
Use brackets, braces or stakes.
Be sure to recheck that its slightly off level to the side. Once the frame is in position you can start cutting the decking for the outside perimeter to hide the the subframe. Cut your perimeter boards at 45 degrees angles to butt together at the corners and screw into place.
NOTE. Use decking screws as they are specially coated for this job. Normal screws may decay and snap over time causing twisting. If the board thickness is 30mm then 70mm screws are ideal.
7. Lay your decking.
Place the first board down.
It should have an overhang of 15-30mm along the edge and overhanging evenly either end (this end waste will be cut straight once all boards are fixed). Some people don't use an overhang but it looks better and allows rainwater to drip free from the face in the same way an external windowsill prevents water dripping down a wall. If you don't like this method then screw it flush.
Allow a constant gap of 3mm-8mm for expansion between the boards as they will absorb water in the winter and dry out and shrink in the summer. Failure to do this will result in the boards lifting, splitting and not drying out. This will lead to rotting and a very short life expectancy.
8. Create a uniform overhang.
Wait until all the boards are screwed down.
Then, you can run a circular saw down the two sides to leave a uniform overhang of 15-30mm all round. You can round the ends of the boards with a router if required.
9. Oil and use it.
Just remember to treat it or oil it at least once a year.
Ideally, you'd even treat it as frequently as every six months.
Tips
There are a lot of people who lay the decking first and put the perimeter boards on after. This is a flush construction and is fine.
When setting out would be to build the frame with the perimeter boards the the length of the decking. ie. If the decking boards are 14 feet (4.3 m) long and 2 inches (5.1 cm) thick then build the frame 14 feet (4.3 m) - 4inchs - 2 inches (5.1 cm). So the width would be 13ft 6 inches (15.2 cm).
Warnings
Always read and follow safety instructions carefully.
|
{
"create_time": "20230517 10:59:10",
"回答明细": "{\"回答\": \"1. Pick a location for your decking.\\nTake measurements and decide what features you want.\\nDo you want it connected to the house? do you require posts, spindles, and a handrail? Will it require stairs? Also you may consider different species of wood as each has different properties and some require less maintenance than others.\\nLet's say your decking is going to be in the middle of your back garden, freestanding with no handrail or steps. If your decking is 12 feet (3.7 m) x 12 feet (3.7 m) then ensure you buy 14 feet (4.3 m) lengths to reduce cost and waste. You will also need 6\\\"x2\\\" lengths for the subframe.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/6\\\\/61\\\\/Build-Simple-Square-Decking-Step-2.jpg\\\\/v4-460px-Build-Simple-Square-Decking-Step-2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/6\\\\/61\\\\/Build-Simple-Square-Decking-Step-2.jpg\\\\/aid1389917-v4-728px-Build-Simple-Square-Decking-Step-2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\n2. Check that the ground is level or close to level.\\nIf it is spot on then the decking can be laid straight down on top without the need of supports.\\nIf it is not level then digging in one area or supporting in another may be necessary. The easiest way to support a deck this size without posts is to dig five holes. One at each corner and one in the middle. These holes can be filled with combinations of sand/shingle and blocks, or with concrete. \\nTake into consideration the soil's integrity when choosing a method. If your soil is solid then two blocks, sand and shingle may suffice. If your soil is bad then maybe consider a slightly larger hole filled in with concrete. Decking with posts and handrail can be supported by digging holes, placing the posts in plumb and filling with concrete.\\nRemember that your deck needs to be off level slightly to allow rainwater to flow off its edge. Water flow should move the same direction as the decking surface. Supporting blocks or infills can be levelled with a straight edge and a level sitting on top.\\n3. Clear the area you will be covering\\nThen, lay down landscaping cloth or a weed barrier.\\nFailure to take this step will result in grass and weeds appearing up through the deck at a later stage. Once you have this laid, cover sparingly with gravel to keep it in place.\\n4. Build your subframe.\\nCut 2 lengths of 6x2 at 12 feet (3.7 m).\\nHold the two side by side and mark 16\\\" centres. Count how many markings you have and add 2 for either end. In this case you require 13 internals. Now cut the internals by subtracting 4\\\" (thickness of two externals) from 144\\\"(12 ft) leaving you with 140\\\"\\n5. Connect the framing\\nOnce all your cutting is complete, the frame can be nailed or screwed together.\\nMake sure that any humps in the wood are pointing up and that all the butt joints are tight. Now you need to cut two lines of bridgers. Mark the two outside internals at 4 feet (1.2 m) and 8 feet (2.4 m). Strike the two lines and screw or nail your noggins either side of the line. Once this is complete your deck frame can be fixed into location. \\nNOTE. Only use galvanized nails or decking screws, 4\\\" preferably.\\n6. Connect your deck to its supports.\\nUse brackets, braces or stakes.\\nBe sure to recheck that its slightly off level to the side. Once the frame is in position you can start cutting the decking for the outside perimeter to hide the the subframe. Cut your perimeter boards at 45 degrees angles to butt together at the corners and screw into place. \\nNOTE. Use decking screws as they are specially coated for this job. Normal screws may decay and snap over time causing twisting. If the board thickness is 30mm then 70mm screws are ideal.\\n7. Lay your decking.\\nPlace the first board down.\\nIt should have an overhang of 15-30mm along the edge and overhanging evenly either end (this end waste will be cut straight once all boards are fixed). Some people don't use an overhang but it looks better and allows rainwater to drip free from the face in the same way an external windowsill prevents water dripping down a wall. If you don't like this method then screw it flush. \\nAllow a constant gap of 3mm-8mm for expansion between the boards as they will absorb water in the winter and dry out and shrink in the summer. Failure to do this will result in the boards lifting, splitting and not drying out. This will lead to rotting and a very short life expectancy.\\n8. Create a uniform overhang.\\nWait until all the boards are screwed down.\\nThen, you can run a circular saw down the two sides to leave a uniform overhang of 15-30mm all round. You can round the ends of the boards with a router if required.\\n9. Oil and use it.\\nJust remember to treat it or oil it at least once a year.\\nIdeally, you'd even treat it as frequently as every six months.\\nTips\\nThere are a lot of people who lay the decking first and put the perimeter boards on after. This is a flush construction and is fine.\\nWhen setting out would be to build the frame with the perimeter boards the the length of the decking. ie. If the decking boards are 14 feet (4.3 m) long and 2 inches (5.1 cm) thick then build the frame 14 feet (4.3 m) - 4inchs - 2 inches (5.1 cm). So the width would be 13ft 6 inches (15.2 cm).\\nWarnings\\nAlways read and follow safety instructions carefully.\\n\", \"简要回答\": \"In this article you will learn how to build simple square decking. This is the most inexpensive shape to build and has minimal waste. It's also a great option for beginners. Read on for simple steps to build your own deck!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Pick a location for your decking.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Take measurements and decide what features you want.\", \"描述\": \"Do you want it connected to the house? do you require posts, spindles, and a handrail? Will it require stairs? Also you may consider different species of wood as each has different properties and some require less maintenance than others.\\nLet's say your decking is going to be in the middle of your back garden, freestanding with no handrail or steps. If your decking is 12 feet (3.7 m) x 12 feet (3.7 m) then ensure you buy 14 feet (4.3 m) lengths to reduce cost and waste. You will also need 6\\\"x2\\\" lengths for the subframe.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/6\\\\/61\\\\/Build-Simple-Square-Decking-Step-2.jpg\\\\/v4-460px-Build-Simple-Square-Decking-Step-2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/6\\\\/61\\\\/Build-Simple-Square-Decking-Step-2.jpg\\\\/aid1389917-v4-728px-Build-Simple-Square-Decking-Step-2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\"}]}, {\"编号\": 2, \"标题\": \"Check that the ground is level or close to level.\", \"步骤\": [{\"编号\": 1, \"标题\": \"If it is spot on then the decking can be laid straight down on top without the need of supports.\", \"描述\": \"If it is not level then digging in one area or supporting in another may be necessary. The easiest way to support a deck this size without posts is to dig five holes. One at each corner and one in the middle. These holes can be filled with combinations of sand/shingle and blocks, or with concrete. \\nTake into consideration the soil's integrity when choosing a method. If your soil is solid then two blocks, sand and shingle may suffice. If your soil is bad then maybe consider a slightly larger hole filled in with concrete. Decking with posts and handrail can be supported by digging holes, placing the posts in plumb and filling with concrete.\\nRemember that your deck needs to be off level slightly to allow rainwater to flow off its edge. Water flow should move the same direction as the decking surface. Supporting blocks or infills can be levelled with a straight edge and a level sitting on top.\"}]}, {\"编号\": 3, \"标题\": \"Clear the area you will be covering\", \"步骤\": [{\"编号\": 1, \"标题\": \"Then, lay down landscaping cloth or a weed barrier.\", \"描述\": \"Failure to take this step will result in grass and weeds appearing up through the deck at a later stage. Once you have this laid, cover sparingly with gravel to keep it in place.\"}]}, {\"编号\": 4, \"标题\": \"Build your subframe.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut 2 lengths of 6x2 at 12 feet (3.7 m).\", \"描述\": \"Hold the two side by side and mark 16\\\" centres. Count how many markings you have and add 2 for either end. In this case you require 13 internals. Now cut the internals by subtracting 4\\\" (thickness of two externals) from 144\\\"(12 ft) leaving you with 140\\\"\"}]}, {\"编号\": 5, \"标题\": \"Connect the framing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Once all your cutting is complete, the frame can be nailed or screwed together.\", \"描述\": \"Make sure that any humps in the wood are pointing up and that all the butt joints are tight. Now you need to cut two lines of bridgers. Mark the two outside internals at 4 feet (1.2 m) and 8 feet (2.4 m). Strike the two lines and screw or nail your noggins either side of the line. Once this is complete your deck frame can be fixed into location. \\nNOTE. Only use galvanized nails or decking screws, 4\\\" preferably.\"}]}, {\"编号\": 6, \"标题\": \"Connect your deck to its supports.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use brackets, braces or stakes.\", \"描述\": \"Be sure to recheck that its slightly off level to the side. Once the frame is in position you can start cutting the decking for the outside perimeter to hide the the subframe. Cut your perimeter boards at 45 degrees angles to butt together at the corners and screw into place. \\nNOTE. Use decking screws as they are specially coated for this job. Normal screws may decay and snap over time causing twisting. If the board thickness is 30mm then 70mm screws are ideal.\"}]}, {\"编号\": 7, \"标题\": \"Lay your decking.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Place the first board down.\", \"描述\": \"It should have an overhang of 15-30mm along the edge and overhanging evenly either end (this end waste will be cut straight once all boards are fixed). Some people don't use an overhang but it looks better and allows rainwater to drip free from the face in the same way an external windowsill prevents water dripping down a wall. If you don't like this method then screw it flush. \\nAllow a constant gap of 3mm-8mm for expansion between the boards as they will absorb water in the winter and dry out and shrink in the summer. Failure to do this will result in the boards lifting, splitting and not drying out. This will lead to rotting and a very short life expectancy.\"}]}, {\"编号\": 8, \"标题\": \"Create a uniform overhang.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wait until all the boards are screwed down.\", \"描述\": \"Then, you can run a circular saw down the two sides to leave a uniform overhang of 15-30mm all round. You can round the ends of the boards with a router if required.\"}]}, {\"编号\": 9, \"标题\": \"Oil and use it.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Just remember to treat it or oil it at least once a year.\", \"描述\": \"Ideally, you'd even treat it as frequently as every six months.\"}], \"小提示\": [\"There are a lot of people who lay the decking first and put the perimeter boards on after. This is a flush construction and is fine.\\n\", \"When setting out would be to build the frame with the perimeter boards the the length of the decking. ie. If the decking boards are 14 feet (4.3 m) long and 2 inches (5.1 cm) thick then build the frame 14 feet (4.3 m) - 4inchs - 2 inches (5.1 cm). So the width would be 13ft 6 inches (15.2 cm).\\n\"], \"注意事项\": [\"Always read and follow safety instructions carefully.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,168 |
How to Build Spiral Stairs
|
1. Planning the Layout of Your Staircase
1-1. Designate an unused corner or open, central area for your staircase.
Pick out a spot between two floors of your home or building that you think would make a good location for a spiral staircase. Spiral staircases tend to work best in tight spaces and parts of the room that don’t receive heavy foot traffic, such as corners. Beyond that, where you put your staircase is entirely up to you.
You might situate your spiral staircase in your home's foyer, or in a downstairs living room, open hallway, multi-level garage, or another suitable area.
Before you get started on your project, consult your local building codes and see what criteria they contain about spiral staircases. In some cases, building codes might dictate that staircases satisfy specific spatial dimensions, including width.
1-2. Measure from floor to floor to find the height of your staircase.
Extend a measuring tape from ground-level on the lower floor to ground-level on the upper floor (or vice-versa). Write down the measurement you get to the nearest ⁄8 in (0.32 cm). This number will tell you exactly how high your staircase needs to be.
If one or both floors are carpeted, be sure to start your measurement from the underlying solid flooring rather than the top of the carpet, as this is the surface you’ll be building on.
1-3. Give your staircase a minimum diameter of 26 inches (66 cm).
Generally speaking, the wider your staircase is, the better it will look and the safer it will be. The total diameter of your spiral staircase, however, may be limited by the amount of space you have available. Ideally, you want your treads, or steps, to be at least 26 inches (66 cm) across in order to provide as much security and ease of navigation as possible.
Plan on adding at least 2 inches (5.1 cm) to the chosen diameter of your staircase to ensure adequate finger clearance along the outer handrail.
Your spiral staircase may need to be a certain minimum width if it’s to serve as the main stairway for your home. For more information on stairway diameters or other safety considerations, consult your local building inspector or talk to a qualified contractor.
1-4. Make sure your treads are at least 7.5 inches (19 cm) deep on center.
According to national building codes in the U.S., the minimum tread depth for a spiral staircase is 7.5 inches (19 cm) at a point 12 inches (30 cm) from each tread’s narrow end. This means that if you want your treads to be 36 inches (91 cm) wide, they’ll need to be at least 7.5 inches (19 cm) deep at the inside of the middle section. Make a note of this as you’re outlining your staircase’s individual dimensions.
Remember that building codes (and therefore minimum required tread depths) may differ from place to place. To avoid costly errors, it’s always a good idea to check before you build.
Unlike ordinary stair treads, the treads on a spiral staircase taper on the interior edge where they attach to the central support column.
1-5. Calculate the exact number and spacing of your steps.
Divide the height of your staircase (in inches) by 7, which is the ideal rise, or amount of vertical distance between each step, for most staircases. Round that number to the nearest whole step, then divide the height once again by your total number of steps to figure out how much distance you’ll need to leave between each step.
For a planned staircase that’s going to be 96 inches (240 cm) high, you would divide 96 by 7 to get 13.71, or 14 steps. You would then divide 96 by 14 to conclude that each step should be placed 6.85 inches (17.4 cm) apart.
Each step of your staircase also needs to offer a minimum of 6 ft (1.8 m), 6 in (15 cm) of headroom in order to meet national building codes.
1-6. Draft a detailed building plan for your spiral staircase.
Now that you’ve worked out the necessary dimensions for your staircase, sketch them out on a piece of paper. This will give you a handy visual aid that you can refer back to during the construction process. Be sure to label your plans with all of the important measurements, including the height and diameter of the staircase, the exact number of steps, and the optimal depth and spacing of each tread.
Double-check your plans to confirm that they’re as complete and precise as possible. Making a mistake in the planning phase could end up costing you time and money once you actually begin building.
1-7. Consider purchasing a modular spiral stairway kit for ease of assembly.
Most spiral staircases aren’t built from the ground up. Instead, they’re assembled from modular kits, which come in a variety of dimensions, materials, and styles. If you just want to add an attractive spiral staircase to your living space without the painstaking work of measuring, cutting, and configuring each component yourself, a modular kit is the way to go.
Modular kits come complete with everything that you need to put your staircase together, along with full, detailed instructions to guide you through the assembly process from beginning to end.
Modular spiral staircase kits can range in price from as low as $1,000 to $100,000 or more.
2. Installing the Center Column
2-1. Mark the location of your center column using a plumb bob.
A plumb bob is a type of tool used to check vertical building lines. Suspend the plumb bob by hand from a point directly above where you want the center column to go. The tool's weighted end will cause the attached cord to form a straight line from top to bottom. When the bob stops swaying, mark the indicated spot on the floor of the lower level with a pencil.
If you’re installing your staircase in an area with carpet, hardwood, tile, or laminate flooring, you’ll need to remove the flooring materials in order to expose and mark the subfloor underneath. Anchoring the center column of your staircase directly to the subfloor will help ensure maximum stability.
2-2. Cut a section of steel pipe to serve as your center column.
Schedule 40 pipe with a 3–3.5 in (7.6–8.9 cm) diameter will work well for most projects. Mark the intended height of your staircase on the edge of the pipe, then use a circular saw equipped with a carbon-steel saw blade or a rotary tool with a grinding disc to cut it to size.
All-wood staircases may be constructed around a wooden post rather than a metal pipe.
If you opted for a modular spiral staircase kit, it will include a center column that’s been prefabricated to a length that matches the specifications of your home.
2-3. Anchor the center column to the subfloor using a wood or steel plate.
To make your own base plate, cut a ⁄2 in (1.3 cm) sheet of wood into a 12 in (30 cm) x 12 in (30 cm) square, then drill a ⁄16 in (1.1 cm) hole in each corner to make room for ⁄8 in (0.95 cm) wood screws or concrete anchor bolts. Drive a screw or bolt through each hole and into the subfloor to fasten the base plate and hold the center column in place.
If you haven't already, pull up the flooring material in your work area to gain access to the subfloor.
Alternatively, you can purchase a premade steel base plate sized to fit your center column. These typically have slots for screws or bolts molded right into them.
In order to guarantee that your center column will support the weight of both the completed staircase and its future occupants, it’s important that you secure it directly to a floor joist or undamaged section of concrete subflooring.
3. Assembling the Steps and Other Components
3-1. Trim a series of stair tread blanks to the necessary dimensions.
Head down to your local home improvement center and purchase a set of stair tread blanks in your preferred material and finish. Make sure you have enough raw material to fashion the number of steps you calculated while planning your layout. Cut your treads using a bandsaw, remembering that they need to be at least 7.5 inches (19 cm) deep 12 inches (30 cm) inward from the narrow end.
It’s a good idea to pick up 2-3 extra blanks in case you make a mistake while cutting your first couple treads.
If you plan on building an all-wood staircase, you’ll also be responsible for cutting your own stringers, balusters, handrails, and optional risers, all of which will require extensive woodworking expertise.
3-2. Use premade metal treads to simplify placement and installation.
Premade treads are measured and shaped in accordance with national building codes, which means they can save you considerable time and labor. You can install them as-is, or top them with wooden covers in the same shape and size for a more natural look.
There are many companies that manufacture premade treads designed specifically for spiral staircases.
If you’re working with a modular staircase kit, it should come with premade treads, tread covers, and spacers.
3-3. Arrange your treads around the center column in an overlapping pattern.
Make sure that the front edge of every next tread hangs over the back edge of the previous tread by about 1 in (2.5 cm). This will provide a comfortable amount of foot room while ensuring that the stairs are safe to walk on. Position and secure each of your treads one at a time to complete the spiral formation at the upper-level landing.
Fasten wooden treads by cutting a neck into the narrow end and screwing or bolting them to the center column. Depending on the style, you might anchor the wider ends to the outer stair stringer, as well.
Most premade metal treads are designed to be slid over the center column and tightened down. Some kits include alternating spacers to eliminate the guesswork involved in getting every step exactly the same distance apart.
3-4. Attached a handrail to offer added stability to your staircase.
Your modular kit should come with either a pre-curved handrail or a straight length of material with directions for cutting and shaping. Crafting a helical handrail from scratch is more difficult. The quickest way to do it is to shape a length of steel or another flexible metal manually by feeding it through a roller.
Unless you’re skilled in metalworking and have access to specialized machinery, you’ll probably find it easiest to just purchase a handrail or have one made to your precise specifications.
Another common option for fabricating wooden handrails is to cut short curved sections from multiple pieces of wood.
3-5. Install balusters between the treads and handrail at regular intervals.
If you’re fashioning your own staircase components, you can drill holes every 4–6 inches (10–15 cm) into the outer edges of the treads themselves or adjacent stringers to fit your balusters of choice. With a modular kit, all you have to do is screw the rod-like pieces into their designated slots in the assembly. Once that's done, your spiral staircase will be complete!
Check to make sure all of your balusters are secure. A loose baluster is an accident waiting to happen!
Balusters are a functional touch as well as a decorative one—they enclose the sides of the staircase, which helps to prevent falls and other mishaps.
Tips
The average minimum cost of a prefabricated metal staircase is around $3,000. It may cost more or less to build a staircase yourself, depending on your chosen style and size and the specific materials used.[24]
X
Research source
Building a spiral staircase from the ground up is totally doable for homeowners with construction experience, but it’s far from a weekend project. If you’re not confident in your ability to do the job on your own, consider hiring a qualified contractor.
A contractor or consultant can also offer valuable advice on important considerations like where to put your staircase, how big it should be, and what styles and materials might best complement the look of your home.
|
{
"create_time": "20230517 10:59:10",
"回答明细": "{\"回答\": \"1. Planning the Layout of Your Staircase\\n1-1. Designate an unused corner or open, central area for your staircase.\\nPick out a spot between two floors of your home or building that you think would make a good location for a spiral staircase. Spiral staircases tend to work best in tight spaces and parts of the room that don’t receive heavy foot traffic, such as corners. Beyond that, where you put your staircase is entirely up to you.\\nYou might situate your spiral staircase in your home's foyer, or in a downstairs living room, open hallway, multi-level garage, or another suitable area.\\nBefore you get started on your project, consult your local building codes and see what criteria they contain about spiral staircases. In some cases, building codes might dictate that staircases satisfy specific spatial dimensions, including width.\\n1-2. Measure from floor to floor to find the height of your staircase.\\nExtend a measuring tape from ground-level on the lower floor to ground-level on the upper floor (or vice-versa). Write down the measurement you get to the nearest ⁄8 in (0.32 cm). This number will tell you exactly how high your staircase needs to be.\\nIf one or both floors are carpeted, be sure to start your measurement from the underlying solid flooring rather than the top of the carpet, as this is the surface you’ll be building on.\\n1-3. Give your staircase a minimum diameter of 26 inches (66 cm).\\nGenerally speaking, the wider your staircase is, the better it will look and the safer it will be. The total diameter of your spiral staircase, however, may be limited by the amount of space you have available. Ideally, you want your treads, or steps, to be at least 26 inches (66 cm) across in order to provide as much security and ease of navigation as possible. \\nPlan on adding at least 2 inches (5.1 cm) to the chosen diameter of your staircase to ensure adequate finger clearance along the outer handrail.\\nYour spiral staircase may need to be a certain minimum width if it’s to serve as the main stairway for your home. For more information on stairway diameters or other safety considerations, consult your local building inspector or talk to a qualified contractor.\\n1-4. Make sure your treads are at least 7.5 inches (19 cm) deep on center.\\nAccording to national building codes in the U.S., the minimum tread depth for a spiral staircase is 7.5 inches (19 cm) at a point 12 inches (30 cm) from each tread’s narrow end. This means that if you want your treads to be 36 inches (91 cm) wide, they’ll need to be at least 7.5 inches (19 cm) deep at the inside of the middle section. Make a note of this as you’re outlining your staircase’s individual dimensions.\\nRemember that building codes (and therefore minimum required tread depths) may differ from place to place. To avoid costly errors, it’s always a good idea to check before you build.\\nUnlike ordinary stair treads, the treads on a spiral staircase taper on the interior edge where they attach to the central support column.\\n1-5. Calculate the exact number and spacing of your steps.\\nDivide the height of your staircase (in inches) by 7, which is the ideal rise, or amount of vertical distance between each step, for most staircases. Round that number to the nearest whole step, then divide the height once again by your total number of steps to figure out how much distance you’ll need to leave between each step.\\nFor a planned staircase that’s going to be 96 inches (240 cm) high, you would divide 96 by 7 to get 13.71, or 14 steps. You would then divide 96 by 14 to conclude that each step should be placed 6.85 inches (17.4 cm) apart.\\nEach step of your staircase also needs to offer a minimum of 6 ft (1.8 m), 6 in (15 cm) of headroom in order to meet national building codes.\\n1-6. Draft a detailed building plan for your spiral staircase.\\nNow that you’ve worked out the necessary dimensions for your staircase, sketch them out on a piece of paper. This will give you a handy visual aid that you can refer back to during the construction process. Be sure to label your plans with all of the important measurements, including the height and diameter of the staircase, the exact number of steps, and the optimal depth and spacing of each tread.\\nDouble-check your plans to confirm that they’re as complete and precise as possible. Making a mistake in the planning phase could end up costing you time and money once you actually begin building.\\n1-7. Consider purchasing a modular spiral stairway kit for ease of assembly.\\nMost spiral staircases aren’t built from the ground up. Instead, they’re assembled from modular kits, which come in a variety of dimensions, materials, and styles. If you just want to add an attractive spiral staircase to your living space without the painstaking work of measuring, cutting, and configuring each component yourself, a modular kit is the way to go.\\nModular kits come complete with everything that you need to put your staircase together, along with full, detailed instructions to guide you through the assembly process from beginning to end.\\nModular spiral staircase kits can range in price from as low as $1,000 to $100,000 or more.\\n2. Installing the Center Column\\n2-1. Mark the location of your center column using a plumb bob.\\nA plumb bob is a type of tool used to check vertical building lines. Suspend the plumb bob by hand from a point directly above where you want the center column to go. The tool's weighted end will cause the attached cord to form a straight line from top to bottom. When the bob stops swaying, mark the indicated spot on the floor of the lower level with a pencil.\\nIf you’re installing your staircase in an area with carpet, hardwood, tile, or laminate flooring, you’ll need to remove the flooring materials in order to expose and mark the subfloor underneath. Anchoring the center column of your staircase directly to the subfloor will help ensure maximum stability.\\n2-2. Cut a section of steel pipe to serve as your center column.\\nSchedule 40 pipe with a 3–3.5 in (7.6–8.9 cm) diameter will work well for most projects. Mark the intended height of your staircase on the edge of the pipe, then use a circular saw equipped with a carbon-steel saw blade or a rotary tool with a grinding disc to cut it to size.\\nAll-wood staircases may be constructed around a wooden post rather than a metal pipe.\\nIf you opted for a modular spiral staircase kit, it will include a center column that’s been prefabricated to a length that matches the specifications of your home.\\n2-3. Anchor the center column to the subfloor using a wood or steel plate.\\nTo make your own base plate, cut a ⁄2 in (1.3 cm) sheet of wood into a 12 in (30 cm) x 12 in (30 cm) square, then drill a ⁄16 in (1.1 cm) hole in each corner to make room for ⁄8 in (0.95 cm) wood screws or concrete anchor bolts. Drive a screw or bolt through each hole and into the subfloor to fasten the base plate and hold the center column in place.\\nIf you haven't already, pull up the flooring material in your work area to gain access to the subfloor.\\nAlternatively, you can purchase a premade steel base plate sized to fit your center column. These typically have slots for screws or bolts molded right into them.\\nIn order to guarantee that your center column will support the weight of both the completed staircase and its future occupants, it’s important that you secure it directly to a floor joist or undamaged section of concrete subflooring.\\n3. Assembling the Steps and Other Components\\n3-1. Trim a series of stair tread blanks to the necessary dimensions.\\nHead down to your local home improvement center and purchase a set of stair tread blanks in your preferred material and finish. Make sure you have enough raw material to fashion the number of steps you calculated while planning your layout. Cut your treads using a bandsaw, remembering that they need to be at least 7.5 inches (19 cm) deep 12 inches (30 cm) inward from the narrow end.\\nIt’s a good idea to pick up 2-3 extra blanks in case you make a mistake while cutting your first couple treads.\\nIf you plan on building an all-wood staircase, you’ll also be responsible for cutting your own stringers, balusters, handrails, and optional risers, all of which will require extensive woodworking expertise.\\n3-2. Use premade metal treads to simplify placement and installation.\\nPremade treads are measured and shaped in accordance with national building codes, which means they can save you considerable time and labor. You can install them as-is, or top them with wooden covers in the same shape and size for a more natural look.\\nThere are many companies that manufacture premade treads designed specifically for spiral staircases.\\nIf you’re working with a modular staircase kit, it should come with premade treads, tread covers, and spacers.\\n3-3. Arrange your treads around the center column in an overlapping pattern.\\nMake sure that the front edge of every next tread hangs over the back edge of the previous tread by about 1 in (2.5 cm). This will provide a comfortable amount of foot room while ensuring that the stairs are safe to walk on. Position and secure each of your treads one at a time to complete the spiral formation at the upper-level landing.\\nFasten wooden treads by cutting a neck into the narrow end and screwing or bolting them to the center column. Depending on the style, you might anchor the wider ends to the outer stair stringer, as well.\\nMost premade metal treads are designed to be slid over the center column and tightened down. Some kits include alternating spacers to eliminate the guesswork involved in getting every step exactly the same distance apart.\\n3-4. Attached a handrail to offer added stability to your staircase.\\nYour modular kit should come with either a pre-curved handrail or a straight length of material with directions for cutting and shaping. Crafting a helical handrail from scratch is more difficult. The quickest way to do it is to shape a length of steel or another flexible metal manually by feeding it through a roller.\\nUnless you’re skilled in metalworking and have access to specialized machinery, you’ll probably find it easiest to just purchase a handrail or have one made to your precise specifications.\\nAnother common option for fabricating wooden handrails is to cut short curved sections from multiple pieces of wood.\\n3-5. Install balusters between the treads and handrail at regular intervals.\\nIf you’re fashioning your own staircase components, you can drill holes every 4–6 inches (10–15 cm) into the outer edges of the treads themselves or adjacent stringers to fit your balusters of choice. With a modular kit, all you have to do is screw the rod-like pieces into their designated slots in the assembly. Once that's done, your spiral staircase will be complete!\\nCheck to make sure all of your balusters are secure. A loose baluster is an accident waiting to happen!\\nBalusters are a functional touch as well as a decorative one—they enclose the sides of the staircase, which helps to prevent falls and other mishaps.\\nTips\\nThe average minimum cost of a prefabricated metal staircase is around $3,000. It may cost more or less to build a staircase yourself, depending on your chosen style and size and the specific materials used.[24]\\nX\\nResearch source\\nBuilding a spiral staircase from the ground up is totally doable for homeowners with construction experience, but it’s far from a weekend project. If you’re not confident in your ability to do the job on your own, consider hiring a qualified contractor.\\nA contractor or consultant can also offer valuable advice on important considerations like where to put your staircase, how big it should be, and what styles and materials might best complement the look of your home.\\n\", \"简要回答\": \"A spiral staircase can make an eye-catching addition to any multi-level home or structure. Building a spiral staircase is a bit more complicated than building a regular staircase, but with the right tools and careful planning, it’s still within the average homeowner’s budget and skillset. Before you get started, it’s crucial to devise a detailed building plan that precisely lays out the dimensions of the staircase, as well as the size, shape, and position of each step. Once you’ve done that, you can begin gathering and assembling your preferred materials according to your plan to ensure that your finished staircase is attractive, functional, and structurally stable.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Planning the Layout of Your Staircase\", \"步骤\": [{\"编号\": 1, \"标题\": \"Designate an unused corner or open, central area for your staircase.\", \"描述\": \"Pick out a spot between two floors of your home or building that you think would make a good location for a spiral staircase. Spiral staircases tend to work best in tight spaces and parts of the room that don’t receive heavy foot traffic, such as corners. Beyond that, where you put your staircase is entirely up to you.\\nYou might situate your spiral staircase in your home's foyer, or in a downstairs living room, open hallway, multi-level garage, or another suitable area.\\nBefore you get started on your project, consult your local building codes and see what criteria they contain about spiral staircases. In some cases, building codes might dictate that staircases satisfy specific spatial dimensions, including width.\"}, {\"编号\": 2, \"标题\": \"Measure from floor to floor to find the height of your staircase.\", \"描述\": \"Extend a measuring tape from ground-level on the lower floor to ground-level on the upper floor (or vice-versa). Write down the measurement you get to the nearest ⁄8 in (0.32 cm). This number will tell you exactly how high your staircase needs to be.\\nIf one or both floors are carpeted, be sure to start your measurement from the underlying solid flooring rather than the top of the carpet, as this is the surface you’ll be building on.\"}, {\"编号\": 3, \"标题\": \"Give your staircase a minimum diameter of 26 inches (66 cm).\", \"描述\": \"Generally speaking, the wider your staircase is, the better it will look and the safer it will be. The total diameter of your spiral staircase, however, may be limited by the amount of space you have available. Ideally, you want your treads, or steps, to be at least 26 inches (66 cm) across in order to provide as much security and ease of navigation as possible. \\nPlan on adding at least 2 inches (5.1 cm) to the chosen diameter of your staircase to ensure adequate finger clearance along the outer handrail.\\nYour spiral staircase may need to be a certain minimum width if it’s to serve as the main stairway for your home. For more information on stairway diameters or other safety considerations, consult your local building inspector or talk to a qualified contractor.\"}, {\"编号\": 4, \"标题\": \"Make sure your treads are at least 7.5 inches (19 cm) deep on center.\", \"描述\": \"According to national building codes in the U.S., the minimum tread depth for a spiral staircase is 7.5 inches (19 cm) at a point 12 inches (30 cm) from each tread’s narrow end. This means that if you want your treads to be 36 inches (91 cm) wide, they’ll need to be at least 7.5 inches (19 cm) deep at the inside of the middle section. Make a note of this as you’re outlining your staircase’s individual dimensions.\\nRemember that building codes (and therefore minimum required tread depths) may differ from place to place. To avoid costly errors, it’s always a good idea to check before you build.\\nUnlike ordinary stair treads, the treads on a spiral staircase taper on the interior edge where they attach to the central support column.\"}, {\"编号\": 5, \"标题\": \"Calculate the exact number and spacing of your steps.\", \"描述\": \"Divide the height of your staircase (in inches) by 7, which is the ideal rise, or amount of vertical distance between each step, for most staircases. Round that number to the nearest whole step, then divide the height once again by your total number of steps to figure out how much distance you’ll need to leave between each step.\\nFor a planned staircase that’s going to be 96 inches (240 cm) high, you would divide 96 by 7 to get 13.71, or 14 steps. You would then divide 96 by 14 to conclude that each step should be placed 6.85 inches (17.4 cm) apart.\\nEach step of your staircase also needs to offer a minimum of 6 ft (1.8 m), 6 in (15 cm) of headroom in order to meet national building codes.\"}, {\"编号\": 6, \"标题\": \"Draft a detailed building plan for your spiral staircase.\", \"描述\": \"Now that you’ve worked out the necessary dimensions for your staircase, sketch them out on a piece of paper. This will give you a handy visual aid that you can refer back to during the construction process. Be sure to label your plans with all of the important measurements, including the height and diameter of the staircase, the exact number of steps, and the optimal depth and spacing of each tread.\\nDouble-check your plans to confirm that they’re as complete and precise as possible. Making a mistake in the planning phase could end up costing you time and money once you actually begin building.\"}, {\"编号\": 7, \"标题\": \"Consider purchasing a modular spiral stairway kit for ease of assembly.\", \"描述\": \"Most spiral staircases aren’t built from the ground up. Instead, they’re assembled from modular kits, which come in a variety of dimensions, materials, and styles. If you just want to add an attractive spiral staircase to your living space without the painstaking work of measuring, cutting, and configuring each component yourself, a modular kit is the way to go.\\nModular kits come complete with everything that you need to put your staircase together, along with full, detailed instructions to guide you through the assembly process from beginning to end.\\nModular spiral staircase kits can range in price from as low as $1,000 to $100,000 or more.\"}]}, {\"编号\": 2, \"标题\": \"Installing the Center Column\", \"步骤\": [{\"编号\": 1, \"标题\": \"Mark the location of your center column using a plumb bob.\", \"描述\": \"A plumb bob is a type of tool used to check vertical building lines. Suspend the plumb bob by hand from a point directly above where you want the center column to go. The tool's weighted end will cause the attached cord to form a straight line from top to bottom. When the bob stops swaying, mark the indicated spot on the floor of the lower level with a pencil.\\nIf you’re installing your staircase in an area with carpet, hardwood, tile, or laminate flooring, you’ll need to remove the flooring materials in order to expose and mark the subfloor underneath. Anchoring the center column of your staircase directly to the subfloor will help ensure maximum stability.\"}, {\"编号\": 2, \"标题\": \"Cut a section of steel pipe to serve as your center column.\", \"描述\": \"Schedule 40 pipe with a 3–3.5 in (7.6–8.9 cm) diameter will work well for most projects. Mark the intended height of your staircase on the edge of the pipe, then use a circular saw equipped with a carbon-steel saw blade or a rotary tool with a grinding disc to cut it to size.\\nAll-wood staircases may be constructed around a wooden post rather than a metal pipe.\\nIf you opted for a modular spiral staircase kit, it will include a center column that’s been prefabricated to a length that matches the specifications of your home.\"}, {\"编号\": 3, \"标题\": \"Anchor the center column to the subfloor using a wood or steel plate.\", \"描述\": \"To make your own base plate, cut a ⁄2 in (1.3 cm) sheet of wood into a 12 in (30 cm) x 12 in (30 cm) square, then drill a ⁄16 in (1.1 cm) hole in each corner to make room for ⁄8 in (0.95 cm) wood screws or concrete anchor bolts. Drive a screw or bolt through each hole and into the subfloor to fasten the base plate and hold the center column in place.\\nIf you haven't already, pull up the flooring material in your work area to gain access to the subfloor.\\nAlternatively, you can purchase a premade steel base plate sized to fit your center column. These typically have slots for screws or bolts molded right into them.\\nIn order to guarantee that your center column will support the weight of both the completed staircase and its future occupants, it’s important that you secure it directly to a floor joist or undamaged section of concrete subflooring.\"}]}, {\"编号\": 3, \"标题\": \"Assembling the Steps and Other Components\", \"步骤\": [{\"编号\": 1, \"标题\": \"Trim a series of stair tread blanks to the necessary dimensions.\", \"描述\": \"Head down to your local home improvement center and purchase a set of stair tread blanks in your preferred material and finish. Make sure you have enough raw material to fashion the number of steps you calculated while planning your layout. Cut your treads using a bandsaw, remembering that they need to be at least 7.5 inches (19 cm) deep 12 inches (30 cm) inward from the narrow end.\\nIt’s a good idea to pick up 2-3 extra blanks in case you make a mistake while cutting your first couple treads.\\nIf you plan on building an all-wood staircase, you’ll also be responsible for cutting your own stringers, balusters, handrails, and optional risers, all of which will require extensive woodworking expertise.\"}, {\"编号\": 2, \"标题\": \"Use premade metal treads to simplify placement and installation.\", \"描述\": \"Premade treads are measured and shaped in accordance with national building codes, which means they can save you considerable time and labor. You can install them as-is, or top them with wooden covers in the same shape and size for a more natural look.\\nThere are many companies that manufacture premade treads designed specifically for spiral staircases.\\nIf you’re working with a modular staircase kit, it should come with premade treads, tread covers, and spacers.\"}, {\"编号\": 3, \"标题\": \"Arrange your treads around the center column in an overlapping pattern.\", \"描述\": \"Make sure that the front edge of every next tread hangs over the back edge of the previous tread by about 1 in (2.5 cm). This will provide a comfortable amount of foot room while ensuring that the stairs are safe to walk on. Position and secure each of your treads one at a time to complete the spiral formation at the upper-level landing.\\nFasten wooden treads by cutting a neck into the narrow end and screwing or bolting them to the center column. Depending on the style, you might anchor the wider ends to the outer stair stringer, as well.\\nMost premade metal treads are designed to be slid over the center column and tightened down. Some kits include alternating spacers to eliminate the guesswork involved in getting every step exactly the same distance apart.\"}, {\"编号\": 4, \"标题\": \"Attached a handrail to offer added stability to your staircase.\", \"描述\": \"Your modular kit should come with either a pre-curved handrail or a straight length of material with directions for cutting and shaping. Crafting a helical handrail from scratch is more difficult. The quickest way to do it is to shape a length of steel or another flexible metal manually by feeding it through a roller.\\nUnless you’re skilled in metalworking and have access to specialized machinery, you’ll probably find it easiest to just purchase a handrail or have one made to your precise specifications.\\nAnother common option for fabricating wooden handrails is to cut short curved sections from multiple pieces of wood.\"}, {\"编号\": 5, \"标题\": \"Install balusters between the treads and handrail at regular intervals.\", \"描述\": \"If you’re fashioning your own staircase components, you can drill holes every 4–6 inches (10–15 cm) into the outer edges of the treads themselves or adjacent stringers to fit your balusters of choice. With a modular kit, all you have to do is screw the rod-like pieces into their designated slots in the assembly. Once that's done, your spiral staircase will be complete!\\nCheck to make sure all of your balusters are secure. A loose baluster is an accident waiting to happen!\\nBalusters are a functional touch as well as a decorative one—they enclose the sides of the staircase, which helps to prevent falls and other mishaps.\"}], \"小提示\": [\"The average minimum cost of a prefabricated metal staircase is around $3,000. It may cost more or less to build a staircase yourself, depending on your chosen style and size and the specific materials used.[24]\\nX\\nResearch source\\n\", \"Building a spiral staircase from the ground up is totally doable for homeowners with construction experience, but it’s far from a weekend project. If you’re not confident in your ability to do the job on your own, consider hiring a qualified contractor.\\n\", \"A contractor or consultant can also offer valuable advice on important considerations like where to put your staircase, how big it should be, and what styles and materials might best complement the look of your home.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,169 |
How to Build Stairs
|
1. Making the Preliminary Measurements
1-1. Measure the height of the area where you will install the stairs.
This is also called the total rise. If you don’t plan to make the top step level with the area where the stairs begin, be sure to account for this gap in your measurement.
For example, if you are building stairs to go up to a deck, and you measure 3 feet (0.91 m) from the ground to the top of the deck, then this is the total rise.
If you want the stairs to stop 3 inches (7.6 cm) from the top of the deck, however, count the total rise as 2.75 feet (0.84 m).
1-2. Divide the total rise by the typical rise per step.
This will give you the total number of steps on your stairs. The typical rise per step is about 6.5–8 inches (17–20 cm), but you'll probably use a slightly different height for the actual rise.
For example, if your total rise is 95 inches (240 cm), divide it by 7 inches (18 cm) to get 13.53. Round down to get the number of steps: 13.
1-3. Divide
Remember this will probably be slightly different than the typical rise height. Finding the actual rise per step will ensure that your steps are all the same height, no matter what your overall rise is.
To continue with the same example, divide 95 inches (240 cm) by 13 steps to get 7.3125 inches (18.574 cm). On your stringer, each step will rise 7.3125 inches (18.574 cm).
1-4. Establish the run of each step.
The run (tread width) of each step should be no less than 9 inches (23 cm) and realistically at least 10 inches (25 cm). This allows enough space for the average foot to step comfortably and safely.
As a rule of thumb, the width of the treads and risers added together should equal between 16–18 inches (41–46 cm).
So, if your riser is 7 inches (18 cm) tall, your tread should be anywhere from 9–11 inches (23–28 cm) long.
1-5. Find the total run of the staircase.
The total run is the horizontal distance the stairs will travel from beginning to end. To find this, simply multiply the total number of steps by the run of each step.
For example, the total run in our hypothetical example is 130 inches (330 cm): 13 total steps x 10 inches (25 cm) (tread width) each = 130 inches (330 cm) total run.
1-6. Decide if your stairs need landings.
The longest boards suitable for building stairs will probably be 16 feet (4.9 m) long. This means you will probably max out at about every 14 steps. If your stairs have a long rise and run, you can install landings. However, you can install landings on any staircase, if you prefer.
If your staircase will have landings, consider each section of stairs as its own mini staircase.
Always work your way up when building with a staircase landing. Start by building the first, lower half of the staircase with the landing. Once you're done with that, work your way up to the second floor by building the upper portion of the staircase.
1-7. Calculate the length of the stringers.
The stringers are the pieces of wood that will run diagonally underneath the length of the steps to hold them up. These are what your risers and treads will eventually be attached to. Determine their length the same way you determine the hypotenuse of a right triangle in geometry:
Multiply the horizontal length (run) by itself, multiply the height by itself, and add the two results together. Then, find the square root of this sum.
Keeping with the previous example, sqr(130 x 130) + (95 x 95) = 161 inches (409 cm)
1-8. Determine how you will attach the stairs to the existing structure.
If the stairs will sit flush with the vertical face of the structure, attach your stringers to the existing framework. However, if the stairs won’t sit flush with the existing structure (such as if they will attach to a deck with an overhang), be sure to either create a secondary support system or modify the tops of your stringers.
For example, if your stairs will mount beneath an overhang of a deck, making sure that the top step isn’t level with the top of the deck.
Instead, make the total rise slightly shorter and attach support posts to the top of the stringers.
1-9. Count how many stringers you will need.
To prevent your steps from sagging or bowing as you step on them, a wide staircase will need plenty of stringers underneath to keep it evenly supported. A very narrow staircase might be able to get away with having only two stringers, but it’s best to start at three and work your way up as necessary.
For safety reasons, the stringers should be spaced approximately 16 inches (40.6 cm) apart.
Wider staircases are generally preferable to narrower ones because they are much easier and more comfortable to navigate.
2. Cutting the Stringers
2-1. Lay out a sufficiently long piece of 2 in × 12 in (5.1 cm × 30.5 cm) lumber.
Don’t cut it down to length just yet. It will sit at an angle that depends on the height and depth of your steps, and the ends will have to be modified.
2-2. Mark a carpenter's square to the height and depth of your steps.
In our example, you would need to mark it at 7.3125 inches (18.574 cm) on one side by 10 inches (25 cm) on the other. Be sure you know which side corresponds with the height (riser) and which side corresponds with the depth (tread).
Look for stair gauges at a hardware store. These are small knobs you can attach to your carpenter’s square at the right measurements to make marking and cutting a breeze.
2-3. Modify the top of the stringer to account for the overall angle.
This angle will depend on the size of your steps. To do this properly:
Place the carpenter’s square over one corner of the lumber. Lay the side marking the height along the end of the lumber and the side marking the step depth along the length of the lumber.
Draw a line between the step-height and step-depth marks. This line marks the horizontal top of your stringer.
Mark the line so that its length is equivalent to the depth of one stair.
Use the square to draw a perpendicular line from the end of the board to the spot you just marked.
Cut along these lines.
2-4. Measure and mark each step along the piece of lumber.
Using the horizontal top of the stringer as a reference point, measure and draw a line down a distance equal to the height of one step. Then measure and draw a line across a distance equal to the depth of the step. Repeat this, moving downward until you’ve drawn the necessary number of steps.
2-5. Use a circular saw
If using a circular power saw, cut to the edge of the marks on the stringers. Stop saw cuts ⁄8–⁄4 inch (0.32–0.64 cm) short of the opposite lines, then use a handsaw or jigsaw to finish.
2-6. Square off the bottom of the stringer so that it will sit flush with the ground.
Draw a line parallel to the top of the last step notch, and perpendicular to the side of it (where the bottom riser will eventually go). Cut this away to make the bottom of the stringer flush with the ground.
2-7. Test the stringer by setting it in place.
Cut the top and bottom of the stringer to fit, then test-fit it before cutting it out. Make sure the height is accurate. The stringer should sit flush with the ground or floor and also with the point at the top where it will attach to the existing structure.
2-8. Use the first stringer as a template off of which to base the next stringers.
Lay the first completed stringer down on a 2 in × 12 in (5.1 cm × 30.5 cm) board and simply trace the outline of the first stringer onto the other 2 in × 12 in (5.1 cm × 30.5 cm) boards. Then cut as necessary.
3. Assembling the Staircase
3-1. Install the stringers.
There are many ways to attach the tops of the stringers to the structure. One easy way is to screw metal joist hangers to the floor joists or deck supports. Drive screws through the holes in the joist hangers, putting one edge flush with the end of the stringer and the other against the joist.
Set the bottoms of the stringers on a firm footing like concrete, wood flooring, or even a block of treated lumber on top of gravel (for outside stairs).
3-2. Secure and stabilize the stringers by installing risers (toe boards).
Stringers are usually made from 1 in × 6 in (2.5 cm × 15.2 cm) wood. Though you can do without them, screwing these planks vertically between each step will make the stairs look nicer, and last longer.
Cut 1 in × 6 in (2.5 cm × 15.2 cm) boards to the width of your stairs. Secure each stringer with 2.5 in (6.4 cm) screws.
Ensure that the riser height is exactly the same for each step.
3-3. Install the treads.
Cut lumber to be at or slightly longer than the tread run in width, and as long as the stairs are wide (or just wider, if you prefer a slight overhang on the ends of your stairs. Secure the treads to the steps of the stringers with 2.5 in (6.4 cm) screws over each stringer.
For instance, you could cut 1 in × 10 in (2.5 cm × 25.4 cm) lumber to the width of the stairs, and use this for your treads.
For a special touch, use two boards and leave a ⁄8–⁄4 inch (0.32–0.64 cm) between them. For instance, you could cut 1 in × 5 in (2.5 cm × 12.7 cm) boards to the width of the stairs, and install two on each step, with a gap between them.
To make extra-strong steps place 2 in × 4 in (5.1 cm × 10.2 cm) boards on both sides of the center stringer under the treads.
3-4. Attach trim boards to the outer stringers (optional).
Trim boards can give your stairs a little more class by covering up the ends of the risers and treads. Cut 2 in × 12 in (5.1 cm × 30.5 cm) boards to the same length and angle as your stringers, but do not cut step notches into them. Place the cut lumber over the ends of your stairs, and fix into place with 2.5 in (6.4 cm) screws.
3-5. Varnish, paint, or seal your stairs if necessary.
Consider treating the wood against the elements, especially if the stairs will be outdoors. Even if you're building indoor-use stairs, finishing them will be a safeguard against everyday wear and tear, and beautify the end product.
Almost any varnish, stain, or paint will work just fine for stairs. You can also use non-slip paint or put non-slip adhesive pads on the stairs.
Tips
Make sure the material you are using for the landing is in place before you lay out the steps to avoid trip hazards.
Remember that the bottom step has the supporting wood underneath it, smaller in height than the other steps to account for the height of the first step that will be nailed onto it.
Warnings
Always check building codes that apply in your area. These may stipulate particular minimums or maximums for step runs and rises, the number of stringers that are necessary, etc.
|
{
"create_time": "20230517 10:59:11",
"回答明细": "{\"回答\": \"1. Making the Preliminary Measurements\\n1-1. Measure the height of the area where you will install the stairs.\\nThis is also called the total rise. If you don’t plan to make the top step level with the area where the stairs begin, be sure to account for this gap in your measurement.\\nFor example, if you are building stairs to go up to a deck, and you measure 3 feet (0.91 m) from the ground to the top of the deck, then this is the total rise.\\nIf you want the stairs to stop 3 inches (7.6 cm) from the top of the deck, however, count the total rise as 2.75 feet (0.84 m).\\n1-2. Divide the total rise by the typical rise per step.\\nThis will give you the total number of steps on your stairs. The typical rise per step is about 6.5–8 inches (17–20 cm), but you'll probably use a slightly different height for the actual rise.\\nFor example, if your total rise is 95 inches (240 cm), divide it by 7 inches (18 cm) to get 13.53. Round down to get the number of steps: 13.\\n1-3. Divide\\nRemember this will probably be slightly different than the typical rise height. Finding the actual rise per step will ensure that your steps are all the same height, no matter what your overall rise is.\\nTo continue with the same example, divide 95 inches (240 cm) by 13 steps to get 7.3125 inches (18.574 cm). On your stringer, each step will rise 7.3125 inches (18.574 cm).\\n1-4. Establish the run of each step.\\nThe run (tread width) of each step should be no less than 9 inches (23 cm) and realistically at least 10 inches (25 cm). This allows enough space for the average foot to step comfortably and safely.\\nAs a rule of thumb, the width of the treads and risers added together should equal between 16–18 inches (41–46 cm).\\nSo, if your riser is 7 inches (18 cm) tall, your tread should be anywhere from 9–11 inches (23–28 cm) long.\\n1-5. Find the total run of the staircase.\\nThe total run is the horizontal distance the stairs will travel from beginning to end. To find this, simply multiply the total number of steps by the run of each step.\\nFor example, the total run in our hypothetical example is 130 inches (330 cm): 13 total steps x 10 inches (25 cm) (tread width) each = 130 inches (330 cm) total run.\\n1-6. Decide if your stairs need landings.\\nThe longest boards suitable for building stairs will probably be 16 feet (4.9 m) long. This means you will probably max out at about every 14 steps. If your stairs have a long rise and run, you can install landings. However, you can install landings on any staircase, if you prefer.\\nIf your staircase will have landings, consider each section of stairs as its own mini staircase.\\nAlways work your way up when building with a staircase landing. Start by building the first, lower half of the staircase with the landing. Once you're done with that, work your way up to the second floor by building the upper portion of the staircase.\\n1-7. Calculate the length of the stringers.\\nThe stringers are the pieces of wood that will run diagonally underneath the length of the steps to hold them up. These are what your risers and treads will eventually be attached to. Determine their length the same way you determine the hypotenuse of a right triangle in geometry:\\n\\nMultiply the horizontal length (run) by itself, multiply the height by itself, and add the two results together. Then, find the square root of this sum.\\nKeeping with the previous example, sqr(130 x 130) + (95 x 95) = 161 inches (409 cm)\\n1-8. Determine how you will attach the stairs to the existing structure.\\nIf the stairs will sit flush with the vertical face of the structure, attach your stringers to the existing framework. However, if the stairs won’t sit flush with the existing structure (such as if they will attach to a deck with an overhang), be sure to either create a secondary support system or modify the tops of your stringers.\\nFor example, if your stairs will mount beneath an overhang of a deck, making sure that the top step isn’t level with the top of the deck.\\nInstead, make the total rise slightly shorter and attach support posts to the top of the stringers.\\n1-9. Count how many stringers you will need.\\nTo prevent your steps from sagging or bowing as you step on them, a wide staircase will need plenty of stringers underneath to keep it evenly supported. A very narrow staircase might be able to get away with having only two stringers, but it’s best to start at three and work your way up as necessary.\\nFor safety reasons, the stringers should be spaced approximately 16 inches (40.6 cm) apart.\\nWider staircases are generally preferable to narrower ones because they are much easier and more comfortable to navigate.\\n2. Cutting the Stringers\\n2-1. Lay out a sufficiently long piece of 2 in × 12 in (5.1 cm × 30.5 cm) lumber.\\nDon’t cut it down to length just yet. It will sit at an angle that depends on the height and depth of your steps, and the ends will have to be modified.\\n2-2. Mark a carpenter's square to the height and depth of your steps.\\nIn our example, you would need to mark it at 7.3125 inches (18.574 cm) on one side by 10 inches (25 cm) on the other. Be sure you know which side corresponds with the height (riser) and which side corresponds with the depth (tread).\\nLook for stair gauges at a hardware store. These are small knobs you can attach to your carpenter’s square at the right measurements to make marking and cutting a breeze.\\n2-3. Modify the top of the stringer to account for the overall angle.\\nThis angle will depend on the size of your steps. To do this properly:\\nPlace the carpenter’s square over one corner of the lumber. Lay the side marking the height along the end of the lumber and the side marking the step depth along the length of the lumber.\\nDraw a line between the step-height and step-depth marks. This line marks the horizontal top of your stringer.\\nMark the line so that its length is equivalent to the depth of one stair.\\nUse the square to draw a perpendicular line from the end of the board to the spot you just marked.\\nCut along these lines.\\n2-4. Measure and mark each step along the piece of lumber.\\nUsing the horizontal top of the stringer as a reference point, measure and draw a line down a distance equal to the height of one step. Then measure and draw a line across a distance equal to the depth of the step. Repeat this, moving downward until you’ve drawn the necessary number of steps.\\n2-5. Use a circular saw\\nIf using a circular power saw, cut to the edge of the marks on the stringers. Stop saw cuts ⁄8–⁄4 inch (0.32–0.64 cm) short of the opposite lines, then use a handsaw or jigsaw to finish.\\n2-6. Square off the bottom of the stringer so that it will sit flush with the ground.\\nDraw a line parallel to the top of the last step notch, and perpendicular to the side of it (where the bottom riser will eventually go). Cut this away to make the bottom of the stringer flush with the ground.\\n2-7. Test the stringer by setting it in place.\\nCut the top and bottom of the stringer to fit, then test-fit it before cutting it out. Make sure the height is accurate. The stringer should sit flush with the ground or floor and also with the point at the top where it will attach to the existing structure.\\n2-8. Use the first stringer as a template off of which to base the next stringers.\\nLay the first completed stringer down on a 2 in × 12 in (5.1 cm × 30.5 cm) board and simply trace the outline of the first stringer onto the other 2 in × 12 in (5.1 cm × 30.5 cm) boards. Then cut as necessary.\\n3. Assembling the Staircase\\n3-1. Install the stringers.\\nThere are many ways to attach the tops of the stringers to the structure. One easy way is to screw metal joist hangers to the floor joists or deck supports. Drive screws through the holes in the joist hangers, putting one edge flush with the end of the stringer and the other against the joist.\\nSet the bottoms of the stringers on a firm footing like concrete, wood flooring, or even a block of treated lumber on top of gravel (for outside stairs).\\n3-2. Secure and stabilize the stringers by installing risers (toe boards).\\nStringers are usually made from 1 in × 6 in (2.5 cm × 15.2 cm) wood. Though you can do without them, screwing these planks vertically between each step will make the stairs look nicer, and last longer.\\nCut 1 in × 6 in (2.5 cm × 15.2 cm) boards to the width of your stairs. Secure each stringer with 2.5 in (6.4 cm) screws.\\nEnsure that the riser height is exactly the same for each step.\\n3-3. Install the treads.\\nCut lumber to be at or slightly longer than the tread run in width, and as long as the stairs are wide (or just wider, if you prefer a slight overhang on the ends of your stairs. Secure the treads to the steps of the stringers with 2.5 in (6.4 cm) screws over each stringer.\\nFor instance, you could cut 1 in × 10 in (2.5 cm × 25.4 cm) lumber to the width of the stairs, and use this for your treads.\\nFor a special touch, use two boards and leave a ⁄8–⁄4 inch (0.32–0.64 cm) between them. For instance, you could cut 1 in × 5 in (2.5 cm × 12.7 cm) boards to the width of the stairs, and install two on each step, with a gap between them.\\nTo make extra-strong steps place 2 in × 4 in (5.1 cm × 10.2 cm) boards on both sides of the center stringer under the treads.\\n3-4. Attach trim boards to the outer stringers (optional).\\nTrim boards can give your stairs a little more class by covering up the ends of the risers and treads. Cut 2 in × 12 in (5.1 cm × 30.5 cm) boards to the same length and angle as your stringers, but do not cut step notches into them. Place the cut lumber over the ends of your stairs, and fix into place with 2.5 in (6.4 cm) screws.\\n3-5. Varnish, paint, or seal your stairs if necessary.\\nConsider treating the wood against the elements, especially if the stairs will be outdoors. Even if you're building indoor-use stairs, finishing them will be a safeguard against everyday wear and tear, and beautify the end product.\\nAlmost any varnish, stain, or paint will work just fine for stairs. You can also use non-slip paint or put non-slip adhesive pads on the stairs.\\nTips\\nMake sure the material you are using for the landing is in place before you lay out the steps to avoid trip hazards.\\nRemember that the bottom step has the supporting wood underneath it, smaller in height than the other steps to account for the height of the first step that will be nailed onto it.\\nWarnings\\nAlways check building codes that apply in your area. These may stipulate particular minimums or maximums for step runs and rises, the number of stringers that are necessary, etc.\\n\", \"简要回答\": \"Stairs are an essential part of many construction projects, from decks to interiors. It can seem daunting to think of making your own, but they’re actually made of just three main parts: stringers, treads, and risers. Stringers are diagonal 2 in × 12 in (5.1 cm × 30.5 cm) boards that support people's weight as they walk up the stairs. Treads are the top baseboards onto which you step, and risers are placed perpendicularly under each tread. Measure and cut the stringers accurately, and the other parts will mostly fall into place.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Making the Preliminary Measurements\", \"步骤\": [{\"编号\": 1, \"标题\": \"Measure the height of the area where you will install the stairs.\", \"描述\": \"This is also called the total rise. If you don’t plan to make the top step level with the area where the stairs begin, be sure to account for this gap in your measurement.\\nFor example, if you are building stairs to go up to a deck, and you measure 3 feet (0.91 m) from the ground to the top of the deck, then this is the total rise.\\nIf you want the stairs to stop 3 inches (7.6 cm) from the top of the deck, however, count the total rise as 2.75 feet (0.84 m).\"}, {\"编号\": 2, \"标题\": \"Divide the total rise by the typical rise per step.\", \"描述\": \"This will give you the total number of steps on your stairs. The typical rise per step is about 6.5–8 inches (17–20 cm), but you'll probably use a slightly different height for the actual rise.\\nFor example, if your total rise is 95 inches (240 cm), divide it by 7 inches (18 cm) to get 13.53. Round down to get the number of steps: 13.\"}, {\"编号\": 3, \"标题\": \"Divide\", \"描述\": \"Remember this will probably be slightly different than the typical rise height. Finding the actual rise per step will ensure that your steps are all the same height, no matter what your overall rise is.\\nTo continue with the same example, divide 95 inches (240 cm) by 13 steps to get 7.3125 inches (18.574 cm). On your stringer, each step will rise 7.3125 inches (18.574 cm).\"}, {\"编号\": 4, \"标题\": \"Establish the run of each step.\", \"描述\": \"The run (tread width) of each step should be no less than 9 inches (23 cm) and realistically at least 10 inches (25 cm). This allows enough space for the average foot to step comfortably and safely.\\nAs a rule of thumb, the width of the treads and risers added together should equal between 16–18 inches (41–46 cm).\\nSo, if your riser is 7 inches (18 cm) tall, your tread should be anywhere from 9–11 inches (23–28 cm) long.\"}, {\"编号\": 5, \"标题\": \"Find the total run of the staircase.\", \"描述\": \"The total run is the horizontal distance the stairs will travel from beginning to end. To find this, simply multiply the total number of steps by the run of each step.\\nFor example, the total run in our hypothetical example is 130 inches (330 cm): 13 total steps x 10 inches (25 cm) (tread width) each = 130 inches (330 cm) total run.\"}, {\"编号\": 6, \"标题\": \"Decide if your stairs need landings.\", \"描述\": \"The longest boards suitable for building stairs will probably be 16 feet (4.9 m) long. This means you will probably max out at about every 14 steps. If your stairs have a long rise and run, you can install landings. However, you can install landings on any staircase, if you prefer.\\nIf your staircase will have landings, consider each section of stairs as its own mini staircase.\\nAlways work your way up when building with a staircase landing. Start by building the first, lower half of the staircase with the landing. Once you're done with that, work your way up to the second floor by building the upper portion of the staircase.\"}, {\"编号\": 7, \"标题\": \"Calculate the length of the stringers.\", \"描述\": \"The stringers are the pieces of wood that will run diagonally underneath the length of the steps to hold them up. These are what your risers and treads will eventually be attached to. Determine their length the same way you determine the hypotenuse of a right triangle in geometry:\\n\\nMultiply the horizontal length (run) by itself, multiply the height by itself, and add the two results together. Then, find the square root of this sum.\\nKeeping with the previous example, sqr(130 x 130) + (95 x 95) = 161 inches (409 cm)\"}, {\"编号\": 8, \"标题\": \"Determine how you will attach the stairs to the existing structure.\", \"描述\": \"If the stairs will sit flush with the vertical face of the structure, attach your stringers to the existing framework. However, if the stairs won’t sit flush with the existing structure (such as if they will attach to a deck with an overhang), be sure to either create a secondary support system or modify the tops of your stringers.\\nFor example, if your stairs will mount beneath an overhang of a deck, making sure that the top step isn’t level with the top of the deck.\\nInstead, make the total rise slightly shorter and attach support posts to the top of the stringers.\"}, {\"编号\": 9, \"标题\": \"Count how many stringers you will need.\", \"描述\": \"To prevent your steps from sagging or bowing as you step on them, a wide staircase will need plenty of stringers underneath to keep it evenly supported. A very narrow staircase might be able to get away with having only two stringers, but it’s best to start at three and work your way up as necessary.\\nFor safety reasons, the stringers should be spaced approximately 16 inches (40.6 cm) apart.\\nWider staircases are generally preferable to narrower ones because they are much easier and more comfortable to navigate.\"}]}, {\"编号\": 2, \"标题\": \"Cutting the Stringers\", \"步骤\": [{\"编号\": 1, \"标题\": \"Lay out a sufficiently long piece of 2 in × 12 in (5.1 cm × 30.5 cm) lumber.\", \"描述\": \"Don’t cut it down to length just yet. It will sit at an angle that depends on the height and depth of your steps, and the ends will have to be modified.\"}, {\"编号\": 2, \"标题\": \"Mark a carpenter's square to the height and depth of your steps.\", \"描述\": \"In our example, you would need to mark it at 7.3125 inches (18.574 cm) on one side by 10 inches (25 cm) on the other. Be sure you know which side corresponds with the height (riser) and which side corresponds with the depth (tread).\\nLook for stair gauges at a hardware store. These are small knobs you can attach to your carpenter’s square at the right measurements to make marking and cutting a breeze.\"}, {\"编号\": 3, \"标题\": \"Modify the top of the stringer to account for the overall angle.\", \"描述\": \"This angle will depend on the size of your steps. To do this properly:\\nPlace the carpenter’s square over one corner of the lumber. Lay the side marking the height along the end of the lumber and the side marking the step depth along the length of the lumber.\\nDraw a line between the step-height and step-depth marks. This line marks the horizontal top of your stringer.\\nMark the line so that its length is equivalent to the depth of one stair.\\nUse the square to draw a perpendicular line from the end of the board to the spot you just marked.\\nCut along these lines.\"}, {\"编号\": 4, \"标题\": \"Measure and mark each step along the piece of lumber.\", \"描述\": \"Using the horizontal top of the stringer as a reference point, measure and draw a line down a distance equal to the height of one step. Then measure and draw a line across a distance equal to the depth of the step. Repeat this, moving downward until you’ve drawn the necessary number of steps.\"}, {\"编号\": 5, \"标题\": \"Use a circular saw\", \"描述\": \"If using a circular power saw, cut to the edge of the marks on the stringers. Stop saw cuts ⁄8–⁄4 inch (0.32–0.64 cm) short of the opposite lines, then use a handsaw or jigsaw to finish.\"}, {\"编号\": 6, \"标题\": \"Square off the bottom of the stringer so that it will sit flush with the ground.\", \"描述\": \"Draw a line parallel to the top of the last step notch, and perpendicular to the side of it (where the bottom riser will eventually go). Cut this away to make the bottom of the stringer flush with the ground.\"}, {\"编号\": 7, \"标题\": \"Test the stringer by setting it in place.\", \"描述\": \"Cut the top and bottom of the stringer to fit, then test-fit it before cutting it out. Make sure the height is accurate. The stringer should sit flush with the ground or floor and also with the point at the top where it will attach to the existing structure.\"}, {\"编号\": 8, \"标题\": \"Use the first stringer as a template off of which to base the next stringers.\", \"描述\": \"Lay the first completed stringer down on a 2 in × 12 in (5.1 cm × 30.5 cm) board and simply trace the outline of the first stringer onto the other 2 in × 12 in (5.1 cm × 30.5 cm) boards. Then cut as necessary.\"}]}, {\"编号\": 3, \"标题\": \"Assembling the Staircase\", \"步骤\": [{\"编号\": 1, \"标题\": \"Install the stringers.\", \"描述\": \"There are many ways to attach the tops of the stringers to the structure. One easy way is to screw metal joist hangers to the floor joists or deck supports. Drive screws through the holes in the joist hangers, putting one edge flush with the end of the stringer and the other against the joist.\\nSet the bottoms of the stringers on a firm footing like concrete, wood flooring, or even a block of treated lumber on top of gravel (for outside stairs).\"}, {\"编号\": 2, \"标题\": \"Secure and stabilize the stringers by installing risers (toe boards).\", \"描述\": \"Stringers are usually made from 1 in × 6 in (2.5 cm × 15.2 cm) wood. Though you can do without them, screwing these planks vertically between each step will make the stairs look nicer, and last longer.\\nCut 1 in × 6 in (2.5 cm × 15.2 cm) boards to the width of your stairs. Secure each stringer with 2.5 in (6.4 cm) screws.\\nEnsure that the riser height is exactly the same for each step.\"}, {\"编号\": 3, \"标题\": \"Install the treads.\", \"描述\": \"Cut lumber to be at or slightly longer than the tread run in width, and as long as the stairs are wide (or just wider, if you prefer a slight overhang on the ends of your stairs. Secure the treads to the steps of the stringers with 2.5 in (6.4 cm) screws over each stringer.\\nFor instance, you could cut 1 in × 10 in (2.5 cm × 25.4 cm) lumber to the width of the stairs, and use this for your treads.\\nFor a special touch, use two boards and leave a ⁄8–⁄4 inch (0.32–0.64 cm) between them. For instance, you could cut 1 in × 5 in (2.5 cm × 12.7 cm) boards to the width of the stairs, and install two on each step, with a gap between them.\\nTo make extra-strong steps place 2 in × 4 in (5.1 cm × 10.2 cm) boards on both sides of the center stringer under the treads.\"}, {\"编号\": 4, \"标题\": \"Attach trim boards to the outer stringers (optional).\", \"描述\": \"Trim boards can give your stairs a little more class by covering up the ends of the risers and treads. Cut 2 in × 12 in (5.1 cm × 30.5 cm) boards to the same length and angle as your stringers, but do not cut step notches into them. Place the cut lumber over the ends of your stairs, and fix into place with 2.5 in (6.4 cm) screws.\"}, {\"编号\": 5, \"标题\": \"Varnish, paint, or seal your stairs if necessary.\", \"描述\": \"Consider treating the wood against the elements, especially if the stairs will be outdoors. Even if you're building indoor-use stairs, finishing them will be a safeguard against everyday wear and tear, and beautify the end product.\\nAlmost any varnish, stain, or paint will work just fine for stairs. You can also use non-slip paint or put non-slip adhesive pads on the stairs.\"}], \"小提示\": [\"Make sure the material you are using for the landing is in place before you lay out the steps to avoid trip hazards.\\n\", \"Remember that the bottom step has the supporting wood underneath it, smaller in height than the other steps to account for the height of the first step that will be nailed onto it.\\n\"], \"注意事项\": [\"Always check building codes that apply in your area. These may stipulate particular minimums or maximums for step runs and rises, the number of stringers that are necessary, etc.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,170 |
How to Build Stencils
|
1. Designing the Stencil
1-1. Choose your design.
Since you're making your own stencil, there's no limitations on what you can create. Think about the size of the surface you plan to stencil (T-shirt, wall, bookmark), who the design is for (baby, birthday girl, best friend) and where the stenciled image will be (bathroom wall, kitchen border, skateboard deck.
Stay with the basics. Letters, numbers and basic shapes (circles, squares and diamonds) can be an easy but effective design choice. Combine a couple of these elements for a personalized look.
Work with a theme. Consider motifs associated with different themes--shells, starfish, sea horses, boats and anchors create a nautical look. Rams, bulls, scales, fish and crabs are all elements inspired by a zodiac theme.
Draw inspiration from nature. Flowers, trees, butterflies, leaves and sun are just some examples of ideas you can come up with by simply looking outside your window.
Stick to the classics. Chose a Greek key, a fleur de lis, a Celtic cross or other traditional and universally recognizable symbols.
If you're new to stenciling, you might want to start with an image that's fairly basic in design--not too many separate pieces or too much detail. If you're more experienced or simply confident in your skills, you can create something that's more intricate.
1-2. Create your design.
Once inspiration has struck and you've decided on a design, it's time to capture it as the next step to creating your stencil.
Draw the design by hand. You can put pencil to paper to get your idea down. Drawing it yourself allows for maximum creativity and room to play and adjust your design.
Work in pencil until you get the design to your liking. Later you'll trace over it with a permanent marker so that it's easy to see the outline when you cut.
1-3. Print a graphic or template from the Internet.
There are tons of online sites that offer free stencils for you to download and print to your home computer.
In some cases, you may need to take your printed image to a copier to reduce or enlarge it. In other cases, you may have the option to change the size when you print or you can change your printer settings to allow it print the image larger or smaller.
1-4. Use a stamp as an outline.
If there's a rubber stamp design you like, consider using it as the outline for your stencil. Press the stamp into a pad of black ink and then press it firmly onto a sheet of white paper. Make sure the lines are clean and clear. Use a copier to increase or decrease the size of your stamped image to fit the size you need for your stencil.
If the rubber stamp image is too detailed, it may not be a good choice for a stencil. If you still like it, consider eliminating some of the detail lines--paint over them with Whiteout--to simplify the image.
2. Single-Overlay or Multiple-Overlay
2-1. Single-Overlay Stencil.
A single-overlay stencil is a single sheet of paper or plastic on which you draw and cut your completed design.
Make a single-overlay stencil if you're working from a black-and-white image or if you want your final image to be a silhouette or ghost of the image.
If you want to work with a colored image, choose one that has high contrast and very little variation in color.
The downside to single layers are that some detail may be lost like, but the upside is that you'll only have one sheet to cut and paint.
2-2. Trace your image onto thin tracing paper.
Outline the image and separate its different parts. Areas should have clear boundaries that allow "bridges" to appear around the openings where paint is to be applied.
Make sure the bridges are wide enough to keep paint from seeping under and smudging your image.
2-3. Multiple-Overlay Stencil.
For a design with more detail or more color variations, you'll need to create a multiple-overlay stencil. In other words, you'll create several stencils--each with a portion of the image on it--and layer them one-by-one on your stenciling surface to apply the paint/ink and create the finished design.
Trace your image onto thin tracing paper. Begin as you would for a single-overlay stencil. Outline the image and separate its different parts. Areas should have clear boundaries that allow "bridges" to appear around the openings where paint is to be applied.
Make sure the bridges are wide enough to keep paint from seeping under and smudging your image.
Create registration marks. Draw a small triangle or other simple shape in each of the four corners of your drawing. You will copy these onto each overlay you create so that you can line up each layer exactly in place.
Lay a new piece of tracing paper over your first stencil drawing. Trace the openings and bridges that go together either by color or purpose (shadows, highlights, etc.)
Create as many overlays as you need until you've retraced all the elements of the design.
3. Creating a Paper Stencil
3-1. Choose your material.
You don't have to buy expensive paper to create a stencil--you may already have what you need in your kitchen, home office or craft room.
Freezer paper. Freezer paper, also known as grease-proof paper, is available at your local grocery store; it's stocked right next to the tinfoil, plastic wrap and wax paper. Unlike wax paper, which was a waxy finish on both sides, freezer paper has a waxy finish on one side only.
Freezer paper is a good choice if you plan to stencil on fabric (T-shirt, onesie, tote bag). Draw your design on the unwaxed side. After the stencil is cut out, place it waxy-side down on your fabric. Use an iron to gently heat the paper, and it will stick to the fabric's surface, making it easy to then apply the paint.
Tracing paper. Start with tracing paper if you plan to trace the outline of your stencil from an existing design you've found in a book or downloaded from the internet. Tracing paper is thin enough that it's easy to see through it and accurately copy your design.
Letter stock. Computer paper and other medium-weight paper can be used to create a stencil. A big plus of this material is that you're likely to already have it on hand.
Heavy paper. Cardstock and cardboard make for a sturdier stencil that holds up well with multiple uses. Because this paper is so thick, it's a little more difficult to cut. Be sure your blade is very sharp when working with these papers so that your cuts are clean.
Carbon paper. If you've created your stencil on tracing paper but want to transfer it to a sturdier paper, you can use carbon paper to transfer the design.
Place the sturdy paper onto your table. Layer a sheet of carbon paper on top of it. Be sure the matte side of the carbon paper is facing up and the side with the carbon is facing down.
Lay your tracing paper design on top of the carbon paper. Retrace the design going over every line and detail. Apply firm pressure as you work to ensure that your design transfers clearly and completely.
Remove the tracing paper and the sheet of carbon paper. The design will now be "printed" on your sturdy paper.
3-2. Reinforce your stencil.
It's a good idea to make your stencil as strong as possible so that it stands up well for your project and allows you the option of reusing it in the future.
Cover the stencil in contact paper. Clear contact paper is readily available in the housewares department of your local hardware or discount store.
Place your stencil flat on a nonporous surface. You don't want to accidentally remove the finish from a table by having it come into contact with the sticky paper.
Cut a piece of contact paper the size of your stencil, remove the backing and stick it to the stencil. Trim away any excess.
Use packing tape. Place your stencil design-side down on a nonporous surface. Run strips of packing tape over the stencil. Overlap each strip with the next until the entire surface is covered. Run the tape past the edges of the paper and trim the excess
3-3. Draw or trace your stencil design.
If you're drawing, you may want to start by working in pencil. Once you have the design how you want it, retrace your pencil lines with a fine to medium point permanent marker. If you're tracing a design, you can use a marker to begin with.
If you've created multiple lines while making your initial pencil drawing, be clear on what the final outline should be before going over it in ink.
3-4. Cut out the stencil.
Because of its delicate nature, cutting paper requires a sharp blade and significant patience. Trying to move too quickly can result in rips and tears that will mean redrawing your stencil and starting again.
Secure your stencil in place. Use masking tape to secure the edges of your paper stencil firmly in place on your cutting surface. You could also use small bits of poster gum to get the paper to stick to the work surfaced. To make sure you have contact between the paper and the surface, use only a small amount of the gum and thoroughly flatten it out.
Use a sharp, new blade in your cutting knife and remove the areas of your stencil where you plan to apply paint or ink.
Do not cut out your bridges--those borders that separate one section of your stencil image from the other.
If your stencil is particularly large or your using heavier paper, you may have to replace your blade mid-project; do so as soon as the blade seems dull to prevent it from dragging and tearing your paper.
When making long cuts, hold hold your knife at a lower angle and further away from your blade.
As you move around your stencil, turn the paper not your hand.
To create sharp edges, cut away from corners not into them.
Use tweezers and a sharp knife to remove the cut stencil pieces.
When you've finished, peel up the tape by its edges. If you can't remove it from the paper stencil without it ripping, simply fold it over onto the back. If you used poster gum, work from one corner and remove the gum from the back of your stencil.
If you notice that one of your cuts did not go all the way through, immediately put the plastic back on, re-secure it to the surface and go over the intact area with your blade.
4. Creating a Plastic Stencil
4-1. Choose your plastic sheet.
There are primarily two kinds of plastic to choose from when it comes to creating a stencil--acetate and Mylar. They both do the job well, it's simply a matter of preference, so check them out at your local craft store to see which appeals to you
These films come in clear and color, are available by the sheet or by the roll and some even have an adhesive backing.
Check the surface to be sure it accepts pen or pencil well so that you can easily draw or trace your design. Look for plastic that has a matte finish as this surface will typically work with graphic or ink.
Acetate does have a couple of disadvantages if you're making a stencil that you plan to keep. With time it develops a yellow or grayish cast and its edges have a tendency to curl.
Repurpose your old x-rays. Put those old plastic films to a new use as a material for your stencil design.
4-2. Draw or trace your stencil onto the plastic.
Creating a clear drawing or sharply traced stencil is key to making sure you'll be able to easily follow the pattern when it comes time to cut your stencil.
Use a permanent marker with a sharp tip to draw or trace your design. If you initially created your design in pencil, trace over it now with the marker.
Be careful not to smudge the marker line as you work. The clearer the lines, the more easily you'll be able to follow them when you make your cuts.
4-3. Cut out the stencil.
A sharp blade and a hard cutting surface are all you need to successfully cut out your stencil. Move slowly and firmly around your design. Stopping occasionally to relax and refocus can help you to keep a steady hand.
Secure your stencil in place. Lightly spray the back of the stencil with contact adhesive, wait until it's tacky and place it on your cutting surface. Alternately, you can tape the outside edges of the stencil down and firmly in place.
Use a sharp, new blade in your cutting knife and remove the areas of your stencil where you plan to apply paint or ink.
Do not cut out your bridges--those borders that separate one section of your stencil image from the other.
When making long cuts, hold hold your knife at a lower angle and further away from your blade.
As you move around your stencil, turn the plastic not your hand.
To create sharp edges, cut away from corners not into them.
Use tweezers and a sharp knife to remove the cut stencil pieces.
When you've finished, remove the tape and/or carefully peel the plastic stencil film up starting from the outer edges.
If you notice that one of your cuts did not go all the way through, immediately put the plastic back done, re-secure it to the surface and go over the intact area with your blade.
4-4. Smooth out the rough edges.
Gently go over the newly cut surfaces of your stencil with fine sandpaper to smooth out any rough edges. If edges aren't smooth, your image won't be clean and crisp when you apply your paint.
After sanding, remove the plastic dust with a piece of cheesecloth or soft cotton rag.
|
{
"create_time": "20230517 10:59:11",
"回答明细": "{\"回答\": \"1. Designing the Stencil\\n1-1. Choose your design.\\nSince you're making your own stencil, there's no limitations on what you can create. Think about the size of the surface you plan to stencil (T-shirt, wall, bookmark), who the design is for (baby, birthday girl, best friend) and where the stenciled image will be (bathroom wall, kitchen border, skateboard deck.\\nStay with the basics. Letters, numbers and basic shapes (circles, squares and diamonds) can be an easy but effective design choice. Combine a couple of these elements for a personalized look.\\nWork with a theme. Consider motifs associated with different themes--shells, starfish, sea horses, boats and anchors create a nautical look. Rams, bulls, scales, fish and crabs are all elements inspired by a zodiac theme.\\nDraw inspiration from nature. Flowers, trees, butterflies, leaves and sun are just some examples of ideas you can come up with by simply looking outside your window.\\nStick to the classics. Chose a Greek key, a fleur de lis, a Celtic cross or other traditional and universally recognizable symbols.\\nIf you're new to stenciling, you might want to start with an image that's fairly basic in design--not too many separate pieces or too much detail. If you're more experienced or simply confident in your skills, you can create something that's more intricate.\\n1-2. Create your design.\\nOnce inspiration has struck and you've decided on a design, it's time to capture it as the next step to creating your stencil.\\nDraw the design by hand. You can put pencil to paper to get your idea down. Drawing it yourself allows for maximum creativity and room to play and adjust your design.\\nWork in pencil until you get the design to your liking. Later you'll trace over it with a permanent marker so that it's easy to see the outline when you cut.\\n1-3. Print a graphic or template from the Internet.\\nThere are tons of online sites that offer free stencils for you to download and print to your home computer.\\nIn some cases, you may need to take your printed image to a copier to reduce or enlarge it. In other cases, you may have the option to change the size when you print or you can change your printer settings to allow it print the image larger or smaller.\\n1-4. Use a stamp as an outline.\\nIf there's a rubber stamp design you like, consider using it as the outline for your stencil. Press the stamp into a pad of black ink and then press it firmly onto a sheet of white paper. Make sure the lines are clean and clear. Use a copier to increase or decrease the size of your stamped image to fit the size you need for your stencil.\\nIf the rubber stamp image is too detailed, it may not be a good choice for a stencil. If you still like it, consider eliminating some of the detail lines--paint over them with Whiteout--to simplify the image.\\n2. Single-Overlay or Multiple-Overlay\\n2-1. Single-Overlay Stencil.\\nA single-overlay stencil is a single sheet of paper or plastic on which you draw and cut your completed design.\\nMake a single-overlay stencil if you're working from a black-and-white image or if you want your final image to be a silhouette or ghost of the image.\\nIf you want to work with a colored image, choose one that has high contrast and very little variation in color.\\nThe downside to single layers are that some detail may be lost like, but the upside is that you'll only have one sheet to cut and paint.\\n2-2. Trace your image onto thin tracing paper.\\nOutline the image and separate its different parts. Areas should have clear boundaries that allow \\\"bridges\\\" to appear around the openings where paint is to be applied.\\nMake sure the bridges are wide enough to keep paint from seeping under and smudging your image.\\n2-3. Multiple-Overlay Stencil.\\nFor a design with more detail or more color variations, you'll need to create a multiple-overlay stencil. In other words, you'll create several stencils--each with a portion of the image on it--and layer them one-by-one on your stenciling surface to apply the paint/ink and create the finished design.\\nTrace your image onto thin tracing paper. Begin as you would for a single-overlay stencil. Outline the image and separate its different parts. Areas should have clear boundaries that allow \\\"bridges\\\" to appear around the openings where paint is to be applied.\\nMake sure the bridges are wide enough to keep paint from seeping under and smudging your image.\\nCreate registration marks. Draw a small triangle or other simple shape in each of the four corners of your drawing. You will copy these onto each overlay you create so that you can line up each layer exactly in place.\\nLay a new piece of tracing paper over your first stencil drawing. Trace the openings and bridges that go together either by color or purpose (shadows, highlights, etc.)\\nCreate as many overlays as you need until you've retraced all the elements of the design.\\n3. Creating a Paper Stencil\\n3-1. Choose your material.\\nYou don't have to buy expensive paper to create a stencil--you may already have what you need in your kitchen, home office or craft room.\\nFreezer paper. Freezer paper, also known as grease-proof paper, is available at your local grocery store; it's stocked right next to the tinfoil, plastic wrap and wax paper. Unlike wax paper, which was a waxy finish on both sides, freezer paper has a waxy finish on one side only.\\nFreezer paper is a good choice if you plan to stencil on fabric (T-shirt, onesie, tote bag). Draw your design on the unwaxed side. After the stencil is cut out, place it waxy-side down on your fabric. Use an iron to gently heat the paper, and it will stick to the fabric's surface, making it easy to then apply the paint.\\nTracing paper. Start with tracing paper if you plan to trace the outline of your stencil from an existing design you've found in a book or downloaded from the internet. Tracing paper is thin enough that it's easy to see through it and accurately copy your design.\\nLetter stock. Computer paper and other medium-weight paper can be used to create a stencil. A big plus of this material is that you're likely to already have it on hand.\\nHeavy paper. Cardstock and cardboard make for a sturdier stencil that holds up well with multiple uses. Because this paper is so thick, it's a little more difficult to cut. Be sure your blade is very sharp when working with these papers so that your cuts are clean.\\nCarbon paper. If you've created your stencil on tracing paper but want to transfer it to a sturdier paper, you can use carbon paper to transfer the design.\\nPlace the sturdy paper onto your table. Layer a sheet of carbon paper on top of it. Be sure the matte side of the carbon paper is facing up and the side with the carbon is facing down.\\nLay your tracing paper design on top of the carbon paper. Retrace the design going over every line and detail. Apply firm pressure as you work to ensure that your design transfers clearly and completely.\\nRemove the tracing paper and the sheet of carbon paper. The design will now be \\\"printed\\\" on your sturdy paper.\\n3-2. Reinforce your stencil.\\nIt's a good idea to make your stencil as strong as possible so that it stands up well for your project and allows you the option of reusing it in the future.\\nCover the stencil in contact paper. Clear contact paper is readily available in the housewares department of your local hardware or discount store.\\nPlace your stencil flat on a nonporous surface. You don't want to accidentally remove the finish from a table by having it come into contact with the sticky paper.\\nCut a piece of contact paper the size of your stencil, remove the backing and stick it to the stencil. Trim away any excess.\\n\\nUse packing tape. Place your stencil design-side down on a nonporous surface. Run strips of packing tape over the stencil. Overlap each strip with the next until the entire surface is covered. Run the tape past the edges of the paper and trim the excess\\n3-3. Draw or trace your stencil design.\\nIf you're drawing, you may want to start by working in pencil. Once you have the design how you want it, retrace your pencil lines with a fine to medium point permanent marker. If you're tracing a design, you can use a marker to begin with.\\nIf you've created multiple lines while making your initial pencil drawing, be clear on what the final outline should be before going over it in ink.\\n3-4. Cut out the stencil.\\nBecause of its delicate nature, cutting paper requires a sharp blade and significant patience. Trying to move too quickly can result in rips and tears that will mean redrawing your stencil and starting again.\\nSecure your stencil in place. Use masking tape to secure the edges of your paper stencil firmly in place on your cutting surface. You could also use small bits of poster gum to get the paper to stick to the work surfaced. To make sure you have contact between the paper and the surface, use only a small amount of the gum and thoroughly flatten it out.\\nUse a sharp, new blade in your cutting knife and remove the areas of your stencil where you plan to apply paint or ink.\\nDo not cut out your bridges--those borders that separate one section of your stencil image from the other.\\nIf your stencil is particularly large or your using heavier paper, you may have to replace your blade mid-project; do so as soon as the blade seems dull to prevent it from dragging and tearing your paper.\\nWhen making long cuts, hold hold your knife at a lower angle and further away from your blade.\\nAs you move around your stencil, turn the paper not your hand.\\nTo create sharp edges, cut away from corners not into them.\\nUse tweezers and a sharp knife to remove the cut stencil pieces.\\nWhen you've finished, peel up the tape by its edges. If you can't remove it from the paper stencil without it ripping, simply fold it over onto the back. If you used poster gum, work from one corner and remove the gum from the back of your stencil.\\nIf you notice that one of your cuts did not go all the way through, immediately put the plastic back on, re-secure it to the surface and go over the intact area with your blade.\\n4. Creating a Plastic Stencil\\n4-1. Choose your plastic sheet.\\nThere are primarily two kinds of plastic to choose from when it comes to creating a stencil--acetate and Mylar. They both do the job well, it's simply a matter of preference, so check them out at your local craft store to see which appeals to you\\nThese films come in clear and color, are available by the sheet or by the roll and some even have an adhesive backing.\\nCheck the surface to be sure it accepts pen or pencil well so that you can easily draw or trace your design. Look for plastic that has a matte finish as this surface will typically work with graphic or ink.\\nAcetate does have a couple of disadvantages if you're making a stencil that you plan to keep. With time it develops a yellow or grayish cast and its edges have a tendency to curl.\\nRepurpose your old x-rays. Put those old plastic films to a new use as a material for your stencil design.\\n4-2. Draw or trace your stencil onto the plastic.\\nCreating a clear drawing or sharply traced stencil is key to making sure you'll be able to easily follow the pattern when it comes time to cut your stencil.\\nUse a permanent marker with a sharp tip to draw or trace your design. If you initially created your design in pencil, trace over it now with the marker.\\nBe careful not to smudge the marker line as you work. The clearer the lines, the more easily you'll be able to follow them when you make your cuts.\\n4-3. Cut out the stencil.\\nA sharp blade and a hard cutting surface are all you need to successfully cut out your stencil. Move slowly and firmly around your design. Stopping occasionally to relax and refocus can help you to keep a steady hand.\\nSecure your stencil in place. Lightly spray the back of the stencil with contact adhesive, wait until it's tacky and place it on your cutting surface. Alternately, you can tape the outside edges of the stencil down and firmly in place.\\nUse a sharp, new blade in your cutting knife and remove the areas of your stencil where you plan to apply paint or ink.\\nDo not cut out your bridges--those borders that separate one section of your stencil image from the other.\\nWhen making long cuts, hold hold your knife at a lower angle and further away from your blade.\\nAs you move around your stencil, turn the plastic not your hand.\\nTo create sharp edges, cut away from corners not into them.\\nUse tweezers and a sharp knife to remove the cut stencil pieces.\\nWhen you've finished, remove the tape and/or carefully peel the plastic stencil film up starting from the outer edges.\\nIf you notice that one of your cuts did not go all the way through, immediately put the plastic back done, re-secure it to the surface and go over the intact area with your blade.\\n4-4. Smooth out the rough edges.\\nGently go over the newly cut surfaces of your stencil with fine sandpaper to smooth out any rough edges. If edges aren't smooth, your image won't be clean and crisp when you apply your paint.\\nAfter sanding, remove the plastic dust with a piece of cheesecloth or soft cotton rag.\\n\", \"简要回答\": \"Making your own stencils allows you to decorate all kinds of surfaces with images that are distinctively you. Whether you want to embrace stenciling as a hobby or simply create a single design for a specific project, the steps below will help make it easy for you to choose, create and cut your very own stencils.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Designing the Stencil\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose your design.\", \"描述\": \"Since you're making your own stencil, there's no limitations on what you can create. Think about the size of the surface you plan to stencil (T-shirt, wall, bookmark), who the design is for (baby, birthday girl, best friend) and where the stenciled image will be (bathroom wall, kitchen border, skateboard deck.\\nStay with the basics. Letters, numbers and basic shapes (circles, squares and diamonds) can be an easy but effective design choice. Combine a couple of these elements for a personalized look.\\nWork with a theme. Consider motifs associated with different themes--shells, starfish, sea horses, boats and anchors create a nautical look. Rams, bulls, scales, fish and crabs are all elements inspired by a zodiac theme.\\nDraw inspiration from nature. Flowers, trees, butterflies, leaves and sun are just some examples of ideas you can come up with by simply looking outside your window.\\nStick to the classics. Chose a Greek key, a fleur de lis, a Celtic cross or other traditional and universally recognizable symbols.\\nIf you're new to stenciling, you might want to start with an image that's fairly basic in design--not too many separate pieces or too much detail. If you're more experienced or simply confident in your skills, you can create something that's more intricate.\"}, {\"编号\": 2, \"标题\": \"Create your design.\", \"描述\": \"Once inspiration has struck and you've decided on a design, it's time to capture it as the next step to creating your stencil.\\nDraw the design by hand. You can put pencil to paper to get your idea down. Drawing it yourself allows for maximum creativity and room to play and adjust your design.\\nWork in pencil until you get the design to your liking. Later you'll trace over it with a permanent marker so that it's easy to see the outline when you cut.\"}, {\"编号\": 3, \"标题\": \"Print a graphic or template from the Internet.\", \"描述\": \"There are tons of online sites that offer free stencils for you to download and print to your home computer.\\nIn some cases, you may need to take your printed image to a copier to reduce or enlarge it. In other cases, you may have the option to change the size when you print or you can change your printer settings to allow it print the image larger or smaller.\"}, {\"编号\": 4, \"标题\": \"Use a stamp as an outline.\", \"描述\": \"If there's a rubber stamp design you like, consider using it as the outline for your stencil. Press the stamp into a pad of black ink and then press it firmly onto a sheet of white paper. Make sure the lines are clean and clear. Use a copier to increase or decrease the size of your stamped image to fit the size you need for your stencil.\\nIf the rubber stamp image is too detailed, it may not be a good choice for a stencil. If you still like it, consider eliminating some of the detail lines--paint over them with Whiteout--to simplify the image.\"}]}, {\"编号\": 2, \"标题\": \"Single-Overlay or Multiple-Overlay\", \"步骤\": [{\"编号\": 1, \"标题\": \"Single-Overlay Stencil.\", \"描述\": \"A single-overlay stencil is a single sheet of paper or plastic on which you draw and cut your completed design.\\nMake a single-overlay stencil if you're working from a black-and-white image or if you want your final image to be a silhouette or ghost of the image.\\nIf you want to work with a colored image, choose one that has high contrast and very little variation in color.\\nThe downside to single layers are that some detail may be lost like, but the upside is that you'll only have one sheet to cut and paint.\"}, {\"编号\": 2, \"标题\": \"Trace your image onto thin tracing paper.\", \"描述\": \"Outline the image and separate its different parts. Areas should have clear boundaries that allow \\\"bridges\\\" to appear around the openings where paint is to be applied.\\nMake sure the bridges are wide enough to keep paint from seeping under and smudging your image.\"}, {\"编号\": 3, \"标题\": \"Multiple-Overlay Stencil.\", \"描述\": \"For a design with more detail or more color variations, you'll need to create a multiple-overlay stencil. In other words, you'll create several stencils--each with a portion of the image on it--and layer them one-by-one on your stenciling surface to apply the paint/ink and create the finished design.\\nTrace your image onto thin tracing paper. Begin as you would for a single-overlay stencil. Outline the image and separate its different parts. Areas should have clear boundaries that allow \\\"bridges\\\" to appear around the openings where paint is to be applied.\\nMake sure the bridges are wide enough to keep paint from seeping under and smudging your image.\\nCreate registration marks. Draw a small triangle or other simple shape in each of the four corners of your drawing. You will copy these onto each overlay you create so that you can line up each layer exactly in place.\\nLay a new piece of tracing paper over your first stencil drawing. Trace the openings and bridges that go together either by color or purpose (shadows, highlights, etc.)\\nCreate as many overlays as you need until you've retraced all the elements of the design.\"}]}, {\"编号\": 3, \"标题\": \"Creating a Paper Stencil\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose your material.\", \"描述\": \"You don't have to buy expensive paper to create a stencil--you may already have what you need in your kitchen, home office or craft room.\\nFreezer paper. Freezer paper, also known as grease-proof paper, is available at your local grocery store; it's stocked right next to the tinfoil, plastic wrap and wax paper. Unlike wax paper, which was a waxy finish on both sides, freezer paper has a waxy finish on one side only.\\nFreezer paper is a good choice if you plan to stencil on fabric (T-shirt, onesie, tote bag). Draw your design on the unwaxed side. After the stencil is cut out, place it waxy-side down on your fabric. Use an iron to gently heat the paper, and it will stick to the fabric's surface, making it easy to then apply the paint.\\nTracing paper. Start with tracing paper if you plan to trace the outline of your stencil from an existing design you've found in a book or downloaded from the internet. Tracing paper is thin enough that it's easy to see through it and accurately copy your design.\\nLetter stock. Computer paper and other medium-weight paper can be used to create a stencil. A big plus of this material is that you're likely to already have it on hand.\\nHeavy paper. Cardstock and cardboard make for a sturdier stencil that holds up well with multiple uses. Because this paper is so thick, it's a little more difficult to cut. Be sure your blade is very sharp when working with these papers so that your cuts are clean.\\nCarbon paper. If you've created your stencil on tracing paper but want to transfer it to a sturdier paper, you can use carbon paper to transfer the design.\\nPlace the sturdy paper onto your table. Layer a sheet of carbon paper on top of it. Be sure the matte side of the carbon paper is facing up and the side with the carbon is facing down.\\nLay your tracing paper design on top of the carbon paper. Retrace the design going over every line and detail. Apply firm pressure as you work to ensure that your design transfers clearly and completely.\\nRemove the tracing paper and the sheet of carbon paper. The design will now be \\\"printed\\\" on your sturdy paper.\"}, {\"编号\": 2, \"标题\": \"Reinforce your stencil.\", \"描述\": \"It's a good idea to make your stencil as strong as possible so that it stands up well for your project and allows you the option of reusing it in the future.\\nCover the stencil in contact paper. Clear contact paper is readily available in the housewares department of your local hardware or discount store.\\nPlace your stencil flat on a nonporous surface. You don't want to accidentally remove the finish from a table by having it come into contact with the sticky paper.\\nCut a piece of contact paper the size of your stencil, remove the backing and stick it to the stencil. Trim away any excess.\\n\\nUse packing tape. Place your stencil design-side down on a nonporous surface. Run strips of packing tape over the stencil. Overlap each strip with the next until the entire surface is covered. Run the tape past the edges of the paper and trim the excess\"}, {\"编号\": 3, \"标题\": \"Draw or trace your stencil design.\", \"描述\": \"If you're drawing, you may want to start by working in pencil. Once you have the design how you want it, retrace your pencil lines with a fine to medium point permanent marker. If you're tracing a design, you can use a marker to begin with.\\nIf you've created multiple lines while making your initial pencil drawing, be clear on what the final outline should be before going over it in ink.\"}, {\"编号\": 4, \"标题\": \"Cut out the stencil.\", \"描述\": \"Because of its delicate nature, cutting paper requires a sharp blade and significant patience. Trying to move too quickly can result in rips and tears that will mean redrawing your stencil and starting again.\\nSecure your stencil in place. Use masking tape to secure the edges of your paper stencil firmly in place on your cutting surface. You could also use small bits of poster gum to get the paper to stick to the work surfaced. To make sure you have contact between the paper and the surface, use only a small amount of the gum and thoroughly flatten it out.\\nUse a sharp, new blade in your cutting knife and remove the areas of your stencil where you plan to apply paint or ink.\\nDo not cut out your bridges--those borders that separate one section of your stencil image from the other.\\nIf your stencil is particularly large or your using heavier paper, you may have to replace your blade mid-project; do so as soon as the blade seems dull to prevent it from dragging and tearing your paper.\\nWhen making long cuts, hold hold your knife at a lower angle and further away from your blade.\\nAs you move around your stencil, turn the paper not your hand.\\nTo create sharp edges, cut away from corners not into them.\\nUse tweezers and a sharp knife to remove the cut stencil pieces.\\nWhen you've finished, peel up the tape by its edges. If you can't remove it from the paper stencil without it ripping, simply fold it over onto the back. If you used poster gum, work from one corner and remove the gum from the back of your stencil.\\nIf you notice that one of your cuts did not go all the way through, immediately put the plastic back on, re-secure it to the surface and go over the intact area with your blade.\"}]}, {\"编号\": 4, \"标题\": \"Creating a Plastic Stencil\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose your plastic sheet.\", \"描述\": \"There are primarily two kinds of plastic to choose from when it comes to creating a stencil--acetate and Mylar. They both do the job well, it's simply a matter of preference, so check them out at your local craft store to see which appeals to you\\nThese films come in clear and color, are available by the sheet or by the roll and some even have an adhesive backing.\\nCheck the surface to be sure it accepts pen or pencil well so that you can easily draw or trace your design. Look for plastic that has a matte finish as this surface will typically work with graphic or ink.\\nAcetate does have a couple of disadvantages if you're making a stencil that you plan to keep. With time it develops a yellow or grayish cast and its edges have a tendency to curl.\\nRepurpose your old x-rays. Put those old plastic films to a new use as a material for your stencil design.\"}, {\"编号\": 2, \"标题\": \"Draw or trace your stencil onto the plastic.\", \"描述\": \"Creating a clear drawing or sharply traced stencil is key to making sure you'll be able to easily follow the pattern when it comes time to cut your stencil.\\nUse a permanent marker with a sharp tip to draw or trace your design. If you initially created your design in pencil, trace over it now with the marker.\\nBe careful not to smudge the marker line as you work. The clearer the lines, the more easily you'll be able to follow them when you make your cuts.\"}, {\"编号\": 3, \"标题\": \"Cut out the stencil.\", \"描述\": \"A sharp blade and a hard cutting surface are all you need to successfully cut out your stencil. Move slowly and firmly around your design. Stopping occasionally to relax and refocus can help you to keep a steady hand.\\nSecure your stencil in place. Lightly spray the back of the stencil with contact adhesive, wait until it's tacky and place it on your cutting surface. Alternately, you can tape the outside edges of the stencil down and firmly in place.\\nUse a sharp, new blade in your cutting knife and remove the areas of your stencil where you plan to apply paint or ink.\\nDo not cut out your bridges--those borders that separate one section of your stencil image from the other.\\nWhen making long cuts, hold hold your knife at a lower angle and further away from your blade.\\nAs you move around your stencil, turn the plastic not your hand.\\nTo create sharp edges, cut away from corners not into them.\\nUse tweezers and a sharp knife to remove the cut stencil pieces.\\nWhen you've finished, remove the tape and/or carefully peel the plastic stencil film up starting from the outer edges.\\nIf you notice that one of your cuts did not go all the way through, immediately put the plastic back done, re-secure it to the surface and go over the intact area with your blade.\"}, {\"编号\": 4, \"标题\": \"Smooth out the rough edges.\", \"描述\": \"Gently go over the newly cut surfaces of your stencil with fine sandpaper to smooth out any rough edges. If edges aren't smooth, your image won't be clean and crisp when you apply your paint.\\nAfter sanding, remove the plastic dust with a piece of cheesecloth or soft cotton rag.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,171 |
How to Build Strength Gradually
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1. Choosing the Right Exercises
1-1. Choose the appropriate weight.
When you're just starting out with exercise or you want to build your strength slowly, it's important to choose the appropriate weight. Too much or too little won't help you in the long-term.
The ideal weight is one that allows you to do one set of eight to 12 repetitions. Your muscle or muscle group should feel very fatigued at the end of the session. You're not using enough weight if you can easily do more than 12 repetitions at a time.
You're using too much weight if you find yourself needing to swing your body to use momentum to complete the repetition.
If it's time to advance your weight level, do not advance by more than 5% at a time. For example, if you're currently using 20 pound dumbbells for bicep curls, advance to 22 pounds.
1-2. Include upper body exercises.
Upper body exercises will strengthen multiple muscle groups and joints. This generally includes: arm muscles (like biceps and triceps), shoulder and chest muscles(like deltoids and pectoralis muscles) and back muscles (like erector spinae, rhomboids, or trapezius). To build strength slowly start with one to two sets (eight to 12 reps each) of the following exercises:
Bicep curl machine.
Chest press.
Pec flye.
Lat pull down machine.
Tricep extension machine.
Shoulder press machine.
1-3. Do lower body exercises.
Strengthening your lower back is key to supporting both your legs and your upper body. There are a variety of exercises you can do to strengthen your lower back. Include movements that will exercise your major lower body muscle groups like your glutes, hamstrings, quadriceps and calf muscles. Do one to two sets (eight to 12 reps each) of the following exercises:
Leg press machine.
Leg extension machine.
Seated leg curl machine.
1-4. Work out your core.
The core is another group of muscles that's very important to strengthen. They will help stabilize your body as you progress in your exercise routine. This muscle group includes your abdominal muscles and obliques. Do one to two sets (eight to 12 reps each) of the following exercises:
Crunches.
Supermans.
Bicycle crunches.
1-5. Include whole body exercises.
Many of these exercises work multiple muscle groups and can be done anywhere with little to no equipment. Do one to two sets (eight to 12 reps each) of the following exercises:
Push-ups
Sit-ups or crunches
Squats
Lunges
Planks
2. Preventing Beginner Injuries
2-1. Warm up before your workout.
Like many other aspects of safe workouts, it's also important to prep your body for your exercise routine. Warm-ups can help get your body ready to exercise and decrease your risk of injury. Move your joints through their full range of motion (as long as this isn't painful), getting the blood to flow to the connective tissues and get the synovial joint fluids lubricating the joint.
A warm up is generally a slower intensity exercise of what you're planning on doing. A fast walk in preparation for a jog is a great warm-up.
These lower intensity exercises help increase your heart rate, bring more blood to your muscles and raise your body temperature.
For strength training warm-ups, you might want to do some low intensity cardio and do some pushups or lifting with very light weights.
2-2. Cool down after your workout.
As with warming up, cooling your body down appropriately is also very important. It won't take long, but definitely include a few minutes of a post workout cool down.
Cool downs may help your body regulate blood flow and allow your heart rate and cardiovascular system to slowly return to normal.
To cool down, continue your exercise at a lower intensity. Walk briskly on a treadmill for five to 10 minutes.
Make sure to stretch. Another part of your cool down routine can be light stretching. This may help improve range of motion and flexibility.
2-3. Take care of any sore muscles or joints.
With any new exercise routine or when you're starting strength training for the first time, you might experience some soreness or pain. It's important to know what's a normal level of soreness and what warrants medical attention.
General achiness and soreness is normal; however if you feel sharp pain or the pain increases or doesn't subside for a few days, seek medical attention.
If you feel sore, you can ice the joint or muscle three to four times a day. Use an ice pack of a bag of frozen peas to ice the area.
Use a compression sock, clothing or wrap to help control swelling and to provide support. Also keep the joint or muscle elevated if possible as this also helps reduce swelling.
3. Planning for a New Exercise Plan
3-1. Clarify your goals.
Wanting to build strength will require you to start or change a workout routine. Clarifying exactly what you want to strengthen and why can help you design a more concrete and specific exercise plan.
If you're a beginner and haven't exercised before or are looking to do strength training for the first time, setting up goals will be helpful for you.
Consider why you want to build strength. Do you just want to get in better shape overall? Do you want to have significant strength gains? Are you looking to build more lean muscle mass? Or are you just looking to tone and tighten up a bit?
Once you've decided what you want, write out your goals. Try to be specific and realistic with your goals so you're more likely to see them through. Make sure you are setting a time frame in which to accomplish your goal, as well as a way to measure your progress and know when you've successfully completed it.
An example of a well-thought-out goal would be: "I want to build upper body strength over the next three months in order to tone my arms and gain some muscle mass. I want the circumference of my biceps to go down by 1/2 inch."
3-2. Set up an exercise plan.
Once you have your goals written out, you'll be able to write up a detailed exercise plan. This will help you stay on track with your goals.
An exercise plan can be as detailed or as vague as you'd like it. You may want to include what types of exercises you'll be doing, how often you'll exercise, what days of the week and where you plan on exercising.
Free weights are a great way to begin. Start with a weight you can manage. This will help build all the stabilizing structures your body will need to progress eventually to heavier weight.
There is some disagreement as to whether or not machines or free weights are best for beginners. Machines may make it easier for you to perform the movements, but on the other hand, the inflexibility of the machines means they are good for some body types, but not others. Try out both and figure out what is best for you.
You may also want to consider writing in your workouts in a calendar or date book as you would other appointments.
Include at least one to two recovery days each week in your exercise plan. Rest and recovery days are equally as important as the exercises that you do. Always rest between days of strength training and do not work the same muscle group two days in a row. Your muscles require 24–72 hours to recover from a muscle building workout.
3-3. Review proper form.
If you haven't really done strength training before or it's been awhile, make sure to review proper form for the exercises you plan to do. Here are some basics to keep in mind:
Do each repetition or movement slowly. Rapidly going through movements doesn't provide you any benefits - only increases your chance for injury.
Do not swing your body and use momentum to get you through a repetition. This may be a sign the weight level is too heavy which can increase your chance of injury.
Rest between sets and muscle groups for about 60–90 seconds. Do not cut that short or extend it much longer.
3-4. Drink enough fluids and eat right for strength training.
Eating right and drinking the amount of fluids is important for any type of exercise. This will help fuel you up and help you recover from exercise.
Drink at least 64 oz of clear fluids daily; however, with exercise you may need to drink up to 13 glasses. Try water, flavored water and decaf coffee and tea. If you are also doing a lot of cardio you may want to consider an electrolyte sports drink or water for better hydration.
Have a small meal or snack prior to your workout. Simple carbohydrates are easily digested and can provide your body with the immediate fuel to power through your workout. Try a small piece of fruit, an individual yogurt or a small bowl of oatmeal.
Refuel and recover from your workout with some protein and carbohydrate. The protein helps your body repair the muscles used during your exercises. Try: Greek yogurt with fruit, a protein shake, a glass of chocolate milk or 2 oz of trail mix.
Tips
Always talk to your doctor before starting any new fitness or strength training exercise routine.
If you feel any pain or discomfort while exercising, stop immediately and seek medical attention.
If you have a current injury or are recovering from a past injury, seek advice on what exercises are appropriate for you to perform.
|
{
"create_time": "20230517 10:59:11",
"回答明细": "{\"回答\": \"1. Choosing the Right Exercises\\n1-1. Choose the appropriate weight.\\nWhen you're just starting out with exercise or you want to build your strength slowly, it's important to choose the appropriate weight. Too much or too little won't help you in the long-term.\\nThe ideal weight is one that allows you to do one set of eight to 12 repetitions. Your muscle or muscle group should feel very fatigued at the end of the session. You're not using enough weight if you can easily do more than 12 repetitions at a time.\\nYou're using too much weight if you find yourself needing to swing your body to use momentum to complete the repetition.\\nIf it's time to advance your weight level, do not advance by more than 5% at a time. For example, if you're currently using 20 pound dumbbells for bicep curls, advance to 22 pounds.\\n1-2. Include upper body exercises.\\nUpper body exercises will strengthen multiple muscle groups and joints. This generally includes: arm muscles (like biceps and triceps), shoulder and chest muscles(like deltoids and pectoralis muscles) and back muscles (like erector spinae, rhomboids, or trapezius). To build strength slowly start with one to two sets (eight to 12 reps each) of the following exercises:\\nBicep curl machine.\\nChest press.\\nPec flye.\\nLat pull down machine.\\nTricep extension machine.\\nShoulder press machine.\\n1-3. Do lower body exercises.\\nStrengthening your lower back is key to supporting both your legs and your upper body. There are a variety of exercises you can do to strengthen your lower back. Include movements that will exercise your major lower body muscle groups like your glutes, hamstrings, quadriceps and calf muscles. Do one to two sets (eight to 12 reps each) of the following exercises:\\nLeg press machine.\\nLeg extension machine.\\nSeated leg curl machine.\\n1-4. Work out your core.\\nThe core is another group of muscles that's very important to strengthen. They will help stabilize your body as you progress in your exercise routine. This muscle group includes your abdominal muscles and obliques. Do one to two sets (eight to 12 reps each) of the following exercises: \\nCrunches.\\nSupermans.\\nBicycle crunches.\\n1-5. Include whole body exercises.\\nMany of these exercises work multiple muscle groups and can be done anywhere with little to no equipment. Do one to two sets (eight to 12 reps each) of the following exercises: \\nPush-ups\\nSit-ups or crunches\\nSquats\\nLunges\\nPlanks\\n2. Preventing Beginner Injuries\\n2-1. Warm up before your workout.\\nLike many other aspects of safe workouts, it's also important to prep your body for your exercise routine. Warm-ups can help get your body ready to exercise and decrease your risk of injury. Move your joints through their full range of motion (as long as this isn't painful), getting the blood to flow to the connective tissues and get the synovial joint fluids lubricating the joint. \\nA warm up is generally a slower intensity exercise of what you're planning on doing. A fast walk in preparation for a jog is a great warm-up.\\nThese lower intensity exercises help increase your heart rate, bring more blood to your muscles and raise your body temperature.\\nFor strength training warm-ups, you might want to do some low intensity cardio and do some pushups or lifting with very light weights.\\n2-2. Cool down after your workout.\\nAs with warming up, cooling your body down appropriately is also very important. It won't take long, but definitely include a few minutes of a post workout cool down.\\nCool downs may help your body regulate blood flow and allow your heart rate and cardiovascular system to slowly return to normal.\\nTo cool down, continue your exercise at a lower intensity. Walk briskly on a treadmill for five to 10 minutes.\\nMake sure to stretch. Another part of your cool down routine can be light stretching. This may help improve range of motion and flexibility.\\n2-3. Take care of any sore muscles or joints.\\nWith any new exercise routine or when you're starting strength training for the first time, you might experience some soreness or pain. It's important to know what's a normal level of soreness and what warrants medical attention. \\nGeneral achiness and soreness is normal; however if you feel sharp pain or the pain increases or doesn't subside for a few days, seek medical attention.\\nIf you feel sore, you can ice the joint or muscle three to four times a day. Use an ice pack of a bag of frozen peas to ice the area.\\nUse a compression sock, clothing or wrap to help control swelling and to provide support. Also keep the joint or muscle elevated if possible as this also helps reduce swelling.\\n3. Planning for a New Exercise Plan\\n3-1. Clarify your goals.\\nWanting to build strength will require you to start or change a workout routine. Clarifying exactly what you want to strengthen and why can help you design a more concrete and specific exercise plan. \\nIf you're a beginner and haven't exercised before or are looking to do strength training for the first time, setting up goals will be helpful for you.\\nConsider why you want to build strength. Do you just want to get in better shape overall? Do you want to have significant strength gains? Are you looking to build more lean muscle mass? Or are you just looking to tone and tighten up a bit?\\nOnce you've decided what you want, write out your goals. Try to be specific and realistic with your goals so you're more likely to see them through. Make sure you are setting a time frame in which to accomplish your goal, as well as a way to measure your progress and know when you've successfully completed it.\\nAn example of a well-thought-out goal would be: \\\"I want to build upper body strength over the next three months in order to tone my arms and gain some muscle mass. I want the circumference of my biceps to go down by 1/2 inch.\\\"\\n3-2. Set up an exercise plan.\\nOnce you have your goals written out, you'll be able to write up a detailed exercise plan. This will help you stay on track with your goals.\\nAn exercise plan can be as detailed or as vague as you'd like it. You may want to include what types of exercises you'll be doing, how often you'll exercise, what days of the week and where you plan on exercising.\\nFree weights are a great way to begin. Start with a weight you can manage. This will help build all the stabilizing structures your body will need to progress eventually to heavier weight.\\nThere is some disagreement as to whether or not machines or free weights are best for beginners. Machines may make it easier for you to perform the movements, but on the other hand, the inflexibility of the machines means they are good for some body types, but not others. Try out both and figure out what is best for you.\\nYou may also want to consider writing in your workouts in a calendar or date book as you would other appointments.\\nInclude at least one to two recovery days each week in your exercise plan. Rest and recovery days are equally as important as the exercises that you do. Always rest between days of strength training and do not work the same muscle group two days in a row. Your muscles require 24–72 hours to recover from a muscle building workout.\\n3-3. Review proper form.\\nIf you haven't really done strength training before or it's been awhile, make sure to review proper form for the exercises you plan to do. Here are some basics to keep in mind: \\nDo each repetition or movement slowly. Rapidly going through movements doesn't provide you any benefits - only increases your chance for injury.\\nDo not swing your body and use momentum to get you through a repetition. This may be a sign the weight level is too heavy which can increase your chance of injury.\\nRest between sets and muscle groups for about 60–90 seconds. Do not cut that short or extend it much longer.\\n3-4. Drink enough fluids and eat right for strength training.\\nEating right and drinking the amount of fluids is important for any type of exercise. This will help fuel you up and help you recover from exercise. \\nDrink at least 64 oz of clear fluids daily; however, with exercise you may need to drink up to 13 glasses. Try water, flavored water and decaf coffee and tea. If you are also doing a lot of cardio you may want to consider an electrolyte sports drink or water for better hydration.\\nHave a small meal or snack prior to your workout. Simple carbohydrates are easily digested and can provide your body with the immediate fuel to power through your workout. Try a small piece of fruit, an individual yogurt or a small bowl of oatmeal.\\nRefuel and recover from your workout with some protein and carbohydrate. The protein helps your body repair the muscles used during your exercises. Try: Greek yogurt with fruit, a protein shake, a glass of chocolate milk or 2 oz of trail mix.\\nTips\\nAlways talk to your doctor before starting any new fitness or strength training exercise routine.\\nIf you feel any pain or discomfort while exercising, stop immediately and seek medical attention.\\nIf you have a current injury or are recovering from a past injury, seek advice on what exercises are appropriate for you to perform.\\n\", \"简要回答\": \"When you're starting to exercise or do a new set of exercises for the first time, it's important to go about your workout plan safely. Building strength and endurance gradually over time is generally considered the safest and the best way to prevent injuries. Many fitness and exercise related injuries stem from advancing too quickly which results in the overuse of a certain muscle, joint or muscle group. To prevent injury and have the best results long-term, build strength gradually over many weeks or months.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Choosing the Right Exercises\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose the appropriate weight.\", \"描述\": \"When you're just starting out with exercise or you want to build your strength slowly, it's important to choose the appropriate weight. Too much or too little won't help you in the long-term.\\nThe ideal weight is one that allows you to do one set of eight to 12 repetitions. Your muscle or muscle group should feel very fatigued at the end of the session. You're not using enough weight if you can easily do more than 12 repetitions at a time.\\nYou're using too much weight if you find yourself needing to swing your body to use momentum to complete the repetition.\\nIf it's time to advance your weight level, do not advance by more than 5% at a time. For example, if you're currently using 20 pound dumbbells for bicep curls, advance to 22 pounds.\"}, {\"编号\": 2, \"标题\": \"Include upper body exercises.\", \"描述\": \"Upper body exercises will strengthen multiple muscle groups and joints. This generally includes: arm muscles (like biceps and triceps), shoulder and chest muscles(like deltoids and pectoralis muscles) and back muscles (like erector spinae, rhomboids, or trapezius). To build strength slowly start with one to two sets (eight to 12 reps each) of the following exercises:\\nBicep curl machine.\\nChest press.\\nPec flye.\\nLat pull down machine.\\nTricep extension machine.\\nShoulder press machine.\"}, {\"编号\": 3, \"标题\": \"Do lower body exercises.\", \"描述\": \"Strengthening your lower back is key to supporting both your legs and your upper body. There are a variety of exercises you can do to strengthen your lower back. Include movements that will exercise your major lower body muscle groups like your glutes, hamstrings, quadriceps and calf muscles. Do one to two sets (eight to 12 reps each) of the following exercises:\\nLeg press machine.\\nLeg extension machine.\\nSeated leg curl machine.\"}, {\"编号\": 4, \"标题\": \"Work out your core.\", \"描述\": \"The core is another group of muscles that's very important to strengthen. They will help stabilize your body as you progress in your exercise routine. This muscle group includes your abdominal muscles and obliques. Do one to two sets (eight to 12 reps each) of the following exercises: \\nCrunches.\\nSupermans.\\nBicycle crunches.\"}, {\"编号\": 5, \"标题\": \"Include whole body exercises.\", \"描述\": \"Many of these exercises work multiple muscle groups and can be done anywhere with little to no equipment. Do one to two sets (eight to 12 reps each) of the following exercises: \\nPush-ups\\nSit-ups or crunches\\nSquats\\nLunges\\nPlanks\"}]}, {\"编号\": 2, \"标题\": \"Preventing Beginner Injuries\", \"步骤\": [{\"编号\": 1, \"标题\": \"Warm up before your workout.\", \"描述\": \"Like many other aspects of safe workouts, it's also important to prep your body for your exercise routine. Warm-ups can help get your body ready to exercise and decrease your risk of injury. Move your joints through their full range of motion (as long as this isn't painful), getting the blood to flow to the connective tissues and get the synovial joint fluids lubricating the joint. \\nA warm up is generally a slower intensity exercise of what you're planning on doing. A fast walk in preparation for a jog is a great warm-up.\\nThese lower intensity exercises help increase your heart rate, bring more blood to your muscles and raise your body temperature.\\nFor strength training warm-ups, you might want to do some low intensity cardio and do some pushups or lifting with very light weights.\"}, {\"编号\": 2, \"标题\": \"Cool down after your workout.\", \"描述\": \"As with warming up, cooling your body down appropriately is also very important. It won't take long, but definitely include a few minutes of a post workout cool down.\\nCool downs may help your body regulate blood flow and allow your heart rate and cardiovascular system to slowly return to normal.\\nTo cool down, continue your exercise at a lower intensity. Walk briskly on a treadmill for five to 10 minutes.\\nMake sure to stretch. Another part of your cool down routine can be light stretching. This may help improve range of motion and flexibility.\"}, {\"编号\": 3, \"标题\": \"Take care of any sore muscles or joints.\", \"描述\": \"With any new exercise routine or when you're starting strength training for the first time, you might experience some soreness or pain. It's important to know what's a normal level of soreness and what warrants medical attention. \\nGeneral achiness and soreness is normal; however if you feel sharp pain or the pain increases or doesn't subside for a few days, seek medical attention.\\nIf you feel sore, you can ice the joint or muscle three to four times a day. Use an ice pack of a bag of frozen peas to ice the area.\\nUse a compression sock, clothing or wrap to help control swelling and to provide support. Also keep the joint or muscle elevated if possible as this also helps reduce swelling.\"}]}, {\"编号\": 3, \"标题\": \"Planning for a New Exercise Plan\", \"步骤\": [{\"编号\": 1, \"标题\": \"Clarify your goals.\", \"描述\": \"Wanting to build strength will require you to start or change a workout routine. Clarifying exactly what you want to strengthen and why can help you design a more concrete and specific exercise plan. \\nIf you're a beginner and haven't exercised before or are looking to do strength training for the first time, setting up goals will be helpful for you.\\nConsider why you want to build strength. Do you just want to get in better shape overall? Do you want to have significant strength gains? Are you looking to build more lean muscle mass? Or are you just looking to tone and tighten up a bit?\\nOnce you've decided what you want, write out your goals. Try to be specific and realistic with your goals so you're more likely to see them through. Make sure you are setting a time frame in which to accomplish your goal, as well as a way to measure your progress and know when you've successfully completed it.\\nAn example of a well-thought-out goal would be: \\\"I want to build upper body strength over the next three months in order to tone my arms and gain some muscle mass. I want the circumference of my biceps to go down by 1/2 inch.\\\"\"}, {\"编号\": 2, \"标题\": \"Set up an exercise plan.\", \"描述\": \"Once you have your goals written out, you'll be able to write up a detailed exercise plan. This will help you stay on track with your goals.\\nAn exercise plan can be as detailed or as vague as you'd like it. You may want to include what types of exercises you'll be doing, how often you'll exercise, what days of the week and where you plan on exercising.\\nFree weights are a great way to begin. Start with a weight you can manage. This will help build all the stabilizing structures your body will need to progress eventually to heavier weight.\\nThere is some disagreement as to whether or not machines or free weights are best for beginners. Machines may make it easier for you to perform the movements, but on the other hand, the inflexibility of the machines means they are good for some body types, but not others. Try out both and figure out what is best for you.\\nYou may also want to consider writing in your workouts in a calendar or date book as you would other appointments.\\nInclude at least one to two recovery days each week in your exercise plan. Rest and recovery days are equally as important as the exercises that you do. Always rest between days of strength training and do not work the same muscle group two days in a row. Your muscles require 24–72 hours to recover from a muscle building workout.\"}, {\"编号\": 3, \"标题\": \"Review proper form.\", \"描述\": \"If you haven't really done strength training before or it's been awhile, make sure to review proper form for the exercises you plan to do. Here are some basics to keep in mind: \\nDo each repetition or movement slowly. Rapidly going through movements doesn't provide you any benefits - only increases your chance for injury.\\nDo not swing your body and use momentum to get you through a repetition. This may be a sign the weight level is too heavy which can increase your chance of injury.\\nRest between sets and muscle groups for about 60–90 seconds. Do not cut that short or extend it much longer.\"}, {\"编号\": 4, \"标题\": \"Drink enough fluids and eat right for strength training.\", \"描述\": \"Eating right and drinking the amount of fluids is important for any type of exercise. This will help fuel you up and help you recover from exercise. \\nDrink at least 64 oz of clear fluids daily; however, with exercise you may need to drink up to 13 glasses. Try water, flavored water and decaf coffee and tea. If you are also doing a lot of cardio you may want to consider an electrolyte sports drink or water for better hydration.\\nHave a small meal or snack prior to your workout. Simple carbohydrates are easily digested and can provide your body with the immediate fuel to power through your workout. Try a small piece of fruit, an individual yogurt or a small bowl of oatmeal.\\nRefuel and recover from your workout with some protein and carbohydrate. The protein helps your body repair the muscles used during your exercises. Try: Greek yogurt with fruit, a protein shake, a glass of chocolate milk or 2 oz of trail mix.\"}], \"小提示\": [\"Always talk to your doctor before starting any new fitness or strength training exercise routine.\\n\", \"If you feel any pain or discomfort while exercising, stop immediately and seek medical attention.\\n\", \"If you have a current injury or are recovering from a past injury, seek advice on what exercises are appropriate for you to perform.\\n\"]}]}}",
"问题明细": "",
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7,172 |
How to Build Strong Friendships in School
|
1. Making Friends
1-1. Make some friends
Meeting new people can be difficult, but you just have put yourself out there and be your charming self. This involves being brave and approaching new people and maybe even stepping outside of your comfort zone a little bit.
Ask one of your classmates to help you with a particularly difficult math question.
Ask someone in your last period class if they can give you a ride home from school.
Stay persistent when you're trying to make friends. It might take weeks of saying hi and striking up conversations before you start becoming friends.
1-2. Get to know them.
When you make a new friend, take some time to learn things about them – at least the basics. Learn their name, ask about their family, and find out where they live. If they go to the same school as you, find out what classes they’re taking.
Figure out their basic interests, activities they enjoy, and who their current friends are.
That way you can bond over shared interests.
Try asking something like, “What do you like to do in your free time?”
You can also ask, “What do you usually do when you get home from school?”
Try seeing if they share one of your hobbies by saying something like, “I love playing video games – do you play any?”
1-3. Spend time with them.
Introduce them to some friends of your own, so everyone will get along just fine. Make plans to go do some activities together. This is how people form bonds – by sharing experiences together. The more memories you create together, the stronger your friendship will become. This takes time, but it’s worth it.
Sit with them at lunch, walk to class together, or try to meet up before or after school.
Invite them to an outing you're going to with your existing friends.
An outing is even better than hanging out at school because there are no classes to distract you.
2. Cultivating Existing Friendships
2-1. Spend quality time with your friends.
Friendships, especially new ones, can’t blossom without spending time together. The more time you share with your new friends, the more memories you’ll have and the stronger the bond will become.
Join the same activities at school to spend your free time together and share an experience.
For example, if your new friend plays Ultimate Frisbee and you like to exercise outdoors, join the UF team as well.
Invite your friends over for dinner or for a slumber party.
Take a weekend trip together to see your favorite band play.
2-2. Share your feelings.
One of the most important things about friendship is being open and sharing your feelings with your friend without fear of being judged or rejected. The more you share with another person, the better they’ll know you. And this will probably lead to them sharing more with you too.
If you’re upset about something, call your friend and share it with them.
If you think your friend is upset about something, make yourself available for them to share it with you.
Offer your help if possible, saying, "I see how complicated that situation is. Know that I'm here for you if you ever need to talk."
Make sure that you listen to other people with acceptance and avoid judging them as well.
2-3. Let your friends know you value them.
Whenever you see your friend at school, acknowledge them happily. Say hello and give them a hug or a high-five. Don’t ignore them. Initiate a conversation and ask how they are doing. Even a quick "I'm so happy to see you!" can go a long way towards cultivating a strong friendship.
Smile when you see your friends so they know you are happy to see them.
3. Going the Extra Mile
3-1. Celebrate special occasions.
Make an effort to be present for the special milestones in your friends’ lives. Being there for big events is part of what we expect our friends to do. Making it a priority to show up for your friends shows them that you value them and you want to continue building the friendship.
Show up to birthday parties, graduation parties, and any other celebration that might be happening in your friend’s life.
If you can't make it for whatever reason, let your friend know ahead of time.
Bring a little gift to school for your friend on their birthday to show that you care.
3-2. Stay true to your word.
A friend is someone you can count on no matter what. Someone who flakes out when it is convenient for them isn’t someone you can trust or count as a close friend. If you want to build strong friendships, make sure you don’t lie to your friend or break promises.
Being a reliable friend will help you build strong friendships more quickly than just about anything else.
3-3. Be a good influence.
People like to spend time with people they admire and respect. If you are constantly making poor decisions (like making bad grades, getting in trouble for skipping school, or doing things to get grounded by your own parents), you will likely not be able to build strong friendships with quality people. Try to make good choices and influence those around you in a positive way.
This will also help your friends’ parents to like you.
Be diligent about getting your homework done and offer study with your friend if they seem to be having trouble in school.
3-4. Reconcile with friends when problems arise
Friends fight sometimes and this is normal. However, it is also important to reconcile with your friends to maintain your friendships. If you get into a fight with a new or old friend, then make sure that you take steps to reconcile with them.
To reconcile with someone, you will need to apologize, talk with your friend about what happened, and find ways to prevent a similar situation in the future.
Tips
Get their phone number, talk to them, and also add them on social media.
|
{
"create_time": "20230517 10:59:11",
"回答明细": "{\"回答\": \"1. Making Friends\\n1-1. Make some friends\\nMeeting new people can be difficult, but you just have put yourself out there and be your charming self. This involves being brave and approaching new people and maybe even stepping outside of your comfort zone a little bit.\\nAsk one of your classmates to help you with a particularly difficult math question.\\nAsk someone in your last period class if they can give you a ride home from school.\\nStay persistent when you're trying to make friends. It might take weeks of saying hi and striking up conversations before you start becoming friends.\\n1-2. Get to know them.\\nWhen you make a new friend, take some time to learn things about them – at least the basics. Learn their name, ask about their family, and find out where they live. If they go to the same school as you, find out what classes they’re taking.\\nFigure out their basic interests, activities they enjoy, and who their current friends are.\\nThat way you can bond over shared interests.\\nTry asking something like, “What do you like to do in your free time?”\\nYou can also ask, “What do you usually do when you get home from school?”\\nTry seeing if they share one of your hobbies by saying something like, “I love playing video games – do you play any?”\\n1-3. Spend time with them.\\nIntroduce them to some friends of your own, so everyone will get along just fine. Make plans to go do some activities together. This is how people form bonds – by sharing experiences together. The more memories you create together, the stronger your friendship will become. This takes time, but it’s worth it.\\nSit with them at lunch, walk to class together, or try to meet up before or after school.\\nInvite them to an outing you're going to with your existing friends.\\nAn outing is even better than hanging out at school because there are no classes to distract you.\\n2. Cultivating Existing Friendships\\n2-1. Spend quality time with your friends.\\nFriendships, especially new ones, can’t blossom without spending time together. The more time you share with your new friends, the more memories you’ll have and the stronger the bond will become.\\nJoin the same activities at school to spend your free time together and share an experience.\\nFor example, if your new friend plays Ultimate Frisbee and you like to exercise outdoors, join the UF team as well.\\nInvite your friends over for dinner or for a slumber party.\\nTake a weekend trip together to see your favorite band play.\\n2-2. Share your feelings.\\nOne of the most important things about friendship is being open and sharing your feelings with your friend without fear of being judged or rejected. The more you share with another person, the better they’ll know you. And this will probably lead to them sharing more with you too.\\nIf you’re upset about something, call your friend and share it with them.\\nIf you think your friend is upset about something, make yourself available for them to share it with you.\\nOffer your help if possible, saying, \\\"I see how complicated that situation is. Know that I'm here for you if you ever need to talk.\\\"\\nMake sure that you listen to other people with acceptance and avoid judging them as well.\\n2-3. Let your friends know you value them.\\nWhenever you see your friend at school, acknowledge them happily. Say hello and give them a hug or a high-five. Don’t ignore them. Initiate a conversation and ask how they are doing. Even a quick \\\"I'm so happy to see you!\\\" can go a long way towards cultivating a strong friendship.\\nSmile when you see your friends so they know you are happy to see them.\\n3. Going the Extra Mile\\n3-1. Celebrate special occasions.\\nMake an effort to be present for the special milestones in your friends’ lives. Being there for big events is part of what we expect our friends to do. Making it a priority to show up for your friends shows them that you value them and you want to continue building the friendship.\\nShow up to birthday parties, graduation parties, and any other celebration that might be happening in your friend’s life.\\nIf you can't make it for whatever reason, let your friend know ahead of time.\\nBring a little gift to school for your friend on their birthday to show that you care.\\n3-2. Stay true to your word.\\nA friend is someone you can count on no matter what. Someone who flakes out when it is convenient for them isn’t someone you can trust or count as a close friend. If you want to build strong friendships, make sure you don’t lie to your friend or break promises.\\nBeing a reliable friend will help you build strong friendships more quickly than just about anything else.\\n3-3. Be a good influence.\\nPeople like to spend time with people they admire and respect. If you are constantly making poor decisions (like making bad grades, getting in trouble for skipping school, or doing things to get grounded by your own parents), you will likely not be able to build strong friendships with quality people. Try to make good choices and influence those around you in a positive way.\\nThis will also help your friends’ parents to like you.\\nBe diligent about getting your homework done and offer study with your friend if they seem to be having trouble in school.\\n3-4. Reconcile with friends when problems arise\\nFriends fight sometimes and this is normal. However, it is also important to reconcile with your friends to maintain your friendships. If you get into a fight with a new or old friend, then make sure that you take steps to reconcile with them.\\nTo reconcile with someone, you will need to apologize, talk with your friend about what happened, and find ways to prevent a similar situation in the future.\\nTips\\nGet their phone number, talk to them, and also add them on social media.\\n\", \"简要回答\": \"Having strong friendships can influence your life positively in many aspects. Whereas acquaintances are just casual friends, people with strong friendships can rely on each other and confide in each other to a much greater degree. Strong friendships take time and effort to create, but with a little hard work and effort you can be well on your way to building some strong friendships.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Making Friends\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make some friends\", \"描述\": \"Meeting new people can be difficult, but you just have put yourself out there and be your charming self. This involves being brave and approaching new people and maybe even stepping outside of your comfort zone a little bit.\\nAsk one of your classmates to help you with a particularly difficult math question.\\nAsk someone in your last period class if they can give you a ride home from school.\\nStay persistent when you're trying to make friends. It might take weeks of saying hi and striking up conversations before you start becoming friends.\"}, {\"编号\": 2, \"标题\": \"Get to know them.\", \"描述\": \"When you make a new friend, take some time to learn things about them – at least the basics. Learn their name, ask about their family, and find out where they live. If they go to the same school as you, find out what classes they’re taking.\\nFigure out their basic interests, activities they enjoy, and who their current friends are.\\nThat way you can bond over shared interests.\\nTry asking something like, “What do you like to do in your free time?”\\nYou can also ask, “What do you usually do when you get home from school?”\\nTry seeing if they share one of your hobbies by saying something like, “I love playing video games – do you play any?”\"}, {\"编号\": 3, \"标题\": \"Spend time with them.\", \"描述\": \"Introduce them to some friends of your own, so everyone will get along just fine. Make plans to go do some activities together. This is how people form bonds – by sharing experiences together. The more memories you create together, the stronger your friendship will become. This takes time, but it’s worth it.\\nSit with them at lunch, walk to class together, or try to meet up before or after school.\\nInvite them to an outing you're going to with your existing friends.\\nAn outing is even better than hanging out at school because there are no classes to distract you.\"}]}, {\"编号\": 2, \"标题\": \"Cultivating Existing Friendships\", \"步骤\": [{\"编号\": 1, \"标题\": \"Spend quality time with your friends.\", \"描述\": \"Friendships, especially new ones, can’t blossom without spending time together. The more time you share with your new friends, the more memories you’ll have and the stronger the bond will become.\\nJoin the same activities at school to spend your free time together and share an experience.\\nFor example, if your new friend plays Ultimate Frisbee and you like to exercise outdoors, join the UF team as well.\\nInvite your friends over for dinner or for a slumber party.\\nTake a weekend trip together to see your favorite band play.\"}, {\"编号\": 2, \"标题\": \"Share your feelings.\", \"描述\": \"One of the most important things about friendship is being open and sharing your feelings with your friend without fear of being judged or rejected. The more you share with another person, the better they’ll know you. And this will probably lead to them sharing more with you too.\\nIf you’re upset about something, call your friend and share it with them.\\nIf you think your friend is upset about something, make yourself available for them to share it with you.\\nOffer your help if possible, saying, \\\"I see how complicated that situation is. Know that I'm here for you if you ever need to talk.\\\"\\nMake sure that you listen to other people with acceptance and avoid judging them as well.\"}, {\"编号\": 3, \"标题\": \"Let your friends know you value them.\", \"描述\": \"Whenever you see your friend at school, acknowledge them happily. Say hello and give them a hug or a high-five. Don’t ignore them. Initiate a conversation and ask how they are doing. Even a quick \\\"I'm so happy to see you!\\\" can go a long way towards cultivating a strong friendship.\\nSmile when you see your friends so they know you are happy to see them.\"}]}, {\"编号\": 3, \"标题\": \"Going the Extra Mile\", \"步骤\": [{\"编号\": 1, \"标题\": \"Celebrate special occasions.\", \"描述\": \"Make an effort to be present for the special milestones in your friends’ lives. Being there for big events is part of what we expect our friends to do. Making it a priority to show up for your friends shows them that you value them and you want to continue building the friendship.\\nShow up to birthday parties, graduation parties, and any other celebration that might be happening in your friend’s life.\\nIf you can't make it for whatever reason, let your friend know ahead of time.\\nBring a little gift to school for your friend on their birthday to show that you care.\"}, {\"编号\": 2, \"标题\": \"Stay true to your word.\", \"描述\": \"A friend is someone you can count on no matter what. Someone who flakes out when it is convenient for them isn’t someone you can trust or count as a close friend. If you want to build strong friendships, make sure you don’t lie to your friend or break promises.\\nBeing a reliable friend will help you build strong friendships more quickly than just about anything else.\"}, {\"编号\": 3, \"标题\": \"Be a good influence.\", \"描述\": \"People like to spend time with people they admire and respect. If you are constantly making poor decisions (like making bad grades, getting in trouble for skipping school, or doing things to get grounded by your own parents), you will likely not be able to build strong friendships with quality people. Try to make good choices and influence those around you in a positive way.\\nThis will also help your friends’ parents to like you.\\nBe diligent about getting your homework done and offer study with your friend if they seem to be having trouble in school.\"}, {\"编号\": 4, \"标题\": \"Reconcile with friends when problems arise\", \"描述\": \"Friends fight sometimes and this is normal. However, it is also important to reconcile with your friends to maintain your friendships. If you get into a fight with a new or old friend, then make sure that you take steps to reconcile with them.\\nTo reconcile with someone, you will need to apologize, talk with your friend about what happened, and find ways to prevent a similar situation in the future.\"}], \"小提示\": [\"Get their phone number, talk to them, and also add them on social media.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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How to Build Stronger Bones
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1. Eating a Healthy Diet
1-1. Consume enough calcium each day to keep your bones strong.
Eat lots of leafy greens, beans, and dairy products such as milk, cheese, and yogurt, to absorb calcium through your diet. Choose calcium-fortified soymilk, almond milk, and other dairy substitutes. Tofu can also be enriched with calcium. Some juices and other beverages have added calcium, too. The recommended daily intake of calcium varies depending on your age and sex, and you shouldn't consume more than this unless instructed by your doctor.
It's important to get enough calcium to grow and maintain healthy, strong bones. Many people, especially women, don't get enough calcium in their daily diets.
Vegetable sources rich in calcium include turnip and collard greens, Chinese cabbage (bok choy), black-eyed peas, kale, and broccoli. Spinach is healthy, but it's not as effective as a source of calcium as other greens because its oxalic acid content reduces the availability of its calcium to your body.
Canned sardines and canned salmon are excellent sources of calcium because the bones are meant to be eaten. Sardines and salmon are also excellent sources of omega-3 fatty acids, which improve brain health and may contribute to better mood. They also contain vitamin D, which helps your body absorb calcium.
Most adults need to consume between 2,000-2,500mg of calcium each day.
Children under age 1 should get between 200-260mg a day. Children under age 3 should get about 700mg of calcium per day. Children from 4-8 should get 1,000mg. Older children and teens need about 1,300mg per day. During childhood and the teen years, your body adds new bone faster than it is removed, so you need extra calcium during these years.
Adults under 50 should get about 1,000mg daily, and women over 50 should boost their intake to about 1,200mg daily. All adults over 70 should consume 1,200mg daily.
Calcium is available in dietary supplements, but you should only take these as instructed by your doctor. Too much calcium can cause constipation and kidney stones, among other unpleasant side effects.
1-2. Get enough vitamin D to help your body absorb calcium.
Vitamin D helps improve your body's ability to absorb calcium. Vitamin D also plays a crucial role in bone remodeling. Without enough vitamin D, your bones can become brittle and weak. The amount of vitamin D you need varies depending on your age. Spend between 5-30 minutes in the sunshine at least twice a week to naturally synthesize vitamin D.
Infants under 1 year should get at least 400IU of vitamin D. Human breastmilk cannot usually supply enough vitamin D; nutritional rickets can occur in infants who do not get supplemental vitamin D. The American Academy of Pediatrics recommends that you supplement your infant's breastfeeding with 400IU of vitamin D in an oral solution per day.
Children 1 and up and adults should get about 600IU of vitamin D daily. People over 70 should increase this to 800IU daily.
Most foods contain little or no Vitamin D. Fatty fish, such as swordfish, salmon, tuna, and mackerel are the best sources of natural vitamin D, as well as omega-3 fatty acids. Foods like beef liver, cheese, and egg yolks also contain small amounts of vitamin D. Milk and breakfast cereals are commonly fortified with vitamins A and D.
Your body synthesizes vitamin D when it's exposed to the ultraviolet rays in sunshine. People with higher levels of melanin have darker skin and produce less vitamin D from sun exposure. Spend less time in the sun if you burn easily, more if you tan more easily.
Vitamin D is also available as a dietary supplement. This may be necessary for vegans and vegetarians who don't consume animal products, as well as those who don't live in an area with much sunshine or have darker skin. It is available in two forms, D2 and D3. Both seem equally potent in regular doses, although D2 may be less potent in high doses. Vitamin D toxicity is rare.
1-3. Avoid eating too much or too little protein.
Very low protein consumption may interfere with your body's ability to form new bone. However, too much protein is equally bad for your bones and can affect your body's ability to absorb calcium. Your body's protein needs vary depending on your sex and age, but it’s important that you consume an adequate amount to keep your bones strong.
Children under 3 should get at least 13 grams of protein per day. Children aged 4-8 should get 19 grams a day. Children between 9 and 13 should get 34 grams a day
Teenagers need more protein than children, and boys usually need more than girls. Young women aged 14-18 should get at least 46 grams a day, and young men aged 14-18 should get at least 52 grams a day.
Adult women should get at least 46 grams of protein a day, although elderly women may need to eat 50 or more to help prevent bone loss. Adult men should get at least 56 grams of protein per day.
Healthy diets incorporate protein from a variety of sources, including lean meats, eggs, and vegetables and whole grains.
Animal protein that is high in saturated fat, such as red meat and dairy products, can cause health issues if you eat them too often.
1-4. Include magnesium-rich foods in your diet to avoid calcium deficiency.
Magnesium competes with calcium for absorption in your body, so if your calcium levels are already low, magnesium may cause a calcium deficiency. Getting enough calcium and magnesium will help keep you and your bones strong and healthy. Be sure to add foods to your diet that are rich sources of dietary magnesium, including nuts, green leafy vegetables, whole grains, and legumes.
The amount of magnesium you need varies based on your age and sex. Infants younger than 1 year should get between 30-75mg per day. Children from 1-3 should get 80mg daily. Children aged 4-8 need 130mg per day. Children from 9-13 need 240mg a day.
Teenage boys need 410mg per day. Teenage girls need 360mg. Pregnant teenagers should get at least 400mg daily.
Adult males should get between 400-420mg per day, and adult females should get at least 310-320mg per day.
Most food that provides dietary fiber will also provide magnesium.
Avocados, potatoes with their skins, and bananas are also good sources of magnesium.
1-5. Add foods rich in B vitamins to your diet so your bones can repair.
A vitamin B12 deficiency can reduce the number of osteoblasts in your body, which help form new bone when the old tissue has been destroyed. Getting enough B12 will help ensure that your bones are replenished and strong. Eat good dietary sources of Vitamin B12 such as shellfish, organ meats, red meat, and fish. Fortified dairy products and cereals can also contain B12.
The amount of B12 you need depends on your age. Infants under 1 year should get between 0.4-0.5mcg per day. Children between ages 1-3 should get 0.9mcg, and between ages 4-8 should get 1.2mcg. Children who are between 9 and 13 years old should get 1.8mcg per day.
Children 14 and older and adults should get at least 2.4mcg of Vitamin B12 daily. Pregnant and lactating women should get slightly more vitamin B12, between 2.6-2.8mcg.
1-6. Make sure you get plenty of vitamin C to promote collagen synthesis.
Collagen provides a framework that the calcium builds on. Vitamin C has been shown to stimulate procollagen and enhance collagen synthesis in your body, so it’s important that you get enough of it to keep your bones strong. Excellent dietary sources of vitamin C include Citrus fruits and juices, red and green peppers, tomatoes, kiwifruit, strawberries, cantaloupe, and Brussels sprouts.
The amount of vitamin C you need depends on your age and sex, but most people get plenty. Infants under 1 year can get sufficient vitamin C from formula or breastmilk. Children 1-3 should get at least 15mg per day. Children 4-8 should get 25mg daily. Children between ages 9-13 need 45mg a day.
Older teens (14-18) need 65-75mg per day. Adult men should get at least 90mg of vitamin C per day, and adult women should get at least 75mg per day.
Pregnant women should get between 80-85mg a day, and breastfeeding women should get between 115-120mg a day.
Cabbage, cauliflower, potatoes, spinach, and peas, as well as fortified cereals and other products, are also good sources of vitamin C.
People who smoke should consume at least 35mg more than the daily recommendation. Smoke decreases your body's vitamin C levels.
1-7. Reduce your risk of bone fractures by consuming enough vitamin K.
Vitamin K increases bone density and strength, reducing your risk of bone fractures and breaks. Vitamin K is found in many foods including green leafy vegetables such as spinach and broccoli, and vegetable oils, nuts, fruits (especially berries, grapes, and figs), and fermented foods such as Natto and cheese.
Infants under 6 months should get 2mcg per day. Infants 7-12 months should get 2.5mcg. Children between 1 and 3 need at least 30mcg daily. Children between 4-8 should get 55mcg. Children between 9-13 should get 60mcg.
Teenagers need 75mcg daily. Adult males (18+) should get at least 120mcg per day, and adult females should get at least 90mcg per day.
1-8. Avoid taking vitamin E supplements unless directed by a doctor.
Vitamin E is an antioxidant with anti-inflammatory properties that fights free radicals in your body that can cause cell damage. However, vitamin E supplements may provide 100IU or more per dose, which is much more than the daily recommended intake. Use of vitamin E 'supplements' may decrease bone mass and prevent your body from making new bone tissues effectively, so don't take them without consulting your doctor first.
Infants under 6 months should get 4mg/6IU daily. Infants 7-12 months should get 5mg/7.5IU. Children between 1 and 3 should get 6mg/9IU daily. Children 4-8 should get 7mg/10.4IU per day. Children 9-13 need 11mg/16.4IU per day.
Children 14+ and adults should get at least 15mg/22.4IU per day. Lactating mothers need slightly more, around 19mg/28.4IU daily.
Good dietary sources of vitamin E should include at least 10% of your daily value and include wheat germ oil, sunflower seeds, almonds, and plant oils. While not as concentrated, other dietary sources of vitamin E include peanuts, broccoli, kiwifruit, mango, tomato, and spinach.
1-9. Keep your caffeine consumption below 400mg a day.
Consuming too much caffeine from beverages such as cola and coffee is linked by some studies to bone loss, although the exact relationship is still unclear. Limit your caffeine to 400mg a day or less to avoid weakening your bones.
Children and youth under 18 should not have caffeine, which has been linked to several health and development issues. Caffeine will not stunt growth in children, but it can cause many other issues including heart palpitations and anxiety.
The phosphoric acid in cola may also leach calcium out of bones. Soft drinks like ginger ale and lemon-lime soda that don't contain phosphoric acid are not linked to bone loss, although the sugar in many of these drinks isn't good for you.
2. Making Healthy Lifestyle Choices
2-1. Avoid restricting your calories unless it’s recommended by a doctor.
Dieting that involves severe calorie restriction is linked to weaker bones and bone loss. Your body needs a certain level of calories and nutrition every day to maintain strong bones and muscles, but many fad diets don't provide a healthy balance. If you need to lose weight, consult your doctor or a professional nutritionist or dietician for a healthy eating and exercise regimen.
People with anorexia nervosa, an eating disorder in which people severely restrict calories for a long period of time, are at a higher risk of developing osteoporosis.
People who are extremely thin, whether naturally or through dieting, are also at an elevated risk of osteoporosis.
2-2. Consume alcohol in moderation to keep your bones strong.
Long-term, heavy alcohol consumption can interfere with bone remodeling. It weakens your bones and increases your risk of fractures and breaks. This is especially true for adolescents who consume alcohol. If you do drink alcohol, do it only in moderation.
The National Institute on Alcohol Abuse and Alcoholism states that “low-risk” or “moderate” drinking is the safest way to avoid negative health effects from alcohol. This is defined as no more than 3 drinks on a given day, and no more than 7 per week for women. For men, it's no more than 4 drinks on a given day, and no more than 14 per week.
2-3. Get at least 30 minutes of weight-bearing exercise every day.
People who get regular exercise tend to have stronger, denser bones. Weight-bearing exercise, where your bones have to carry your body weight around, is especially important to building strong bones. The American Academy of Orthopedic Surgeons recommends activities like brisk walking, dancing, aerobics, and weight training to help build and maintain bone mass.
Exercise is particularly important for women, who reach peak bone mass earlier than men do.
Getting regular exercise starting in childhood is the best way to continue healthy habits throughout your life. Encourage children to run around, jump, dance, and play sports.
Jumping as high as you can 10 times twice a day can help strengthen bones, too.
Heavy yard work or gardening, skiing, skating, and karate are also good choices.
Exercises such as swimming and biking don't require you to move your body weight around, so while they're great as part of an overall fitness plan, they're not as good for building bone.
If you have risk factors for osteoporosis or other health conditions, consult with your doctor or a physical therapist to make sure you get an exercise plan that is safe and healthy for you.
2-4. Stop smoking and avoid secondhand smoke.
Smoking is incredibly harmful for every part of your body, and your bones are no exception. Smoking interferes with your body's use of vitamin D to absorb calcium and interferes with your body's ability to use vitamin C to create new collagen. Both of these things weaken your bones. In fact, smoking is directly linked to lower bone density. If you do smoke, try quitting as soon as you can.
Smoking also lowers estrogen levels in men and women. Estrogen is crucial to helping your bones retain calcium and other minerals.
Studies have shown that exposure to secondhand smoke exposure during youth and early adulthood may increase the risk of developing low bone mass later. Keep children and growing youth away from areas with secondhand smoke.
Tips
Focus on getting your vitamins from whole food sources, which are the best way for your body to absorb them.
Warnings
Don't over consume calcium. Taken in excess, it can create kidney problems, aggravate arthritis, and cause muscle pain.
Wear sunscreen whenever you go out in the sun to reduce your chance of getting skin cancer.
|
{
"create_time": "20230517 10:59:11",
"回答明细": "{\"回答\": \"1. Eating a Healthy Diet\\n1-1. Consume enough calcium each day to keep your bones strong.\\nEat lots of leafy greens, beans, and dairy products such as milk, cheese, and yogurt, to absorb calcium through your diet. Choose calcium-fortified soymilk, almond milk, and other dairy substitutes. Tofu can also be enriched with calcium. Some juices and other beverages have added calcium, too. The recommended daily intake of calcium varies depending on your age and sex, and you shouldn't consume more than this unless instructed by your doctor.\\nIt's important to get enough calcium to grow and maintain healthy, strong bones. Many people, especially women, don't get enough calcium in their daily diets.\\nVegetable sources rich in calcium include turnip and collard greens, Chinese cabbage (bok choy), black-eyed peas, kale, and broccoli. Spinach is healthy, but it's not as effective as a source of calcium as other greens because its oxalic acid content reduces the availability of its calcium to your body.\\nCanned sardines and canned salmon are excellent sources of calcium because the bones are meant to be eaten. Sardines and salmon are also excellent sources of omega-3 fatty acids, which improve brain health and may contribute to better mood. They also contain vitamin D, which helps your body absorb calcium.\\nMost adults need to consume between 2,000-2,500mg of calcium each day.\\nChildren under age 1 should get between 200-260mg a day. Children under age 3 should get about 700mg of calcium per day. Children from 4-8 should get 1,000mg. Older children and teens need about 1,300mg per day. During childhood and the teen years, your body adds new bone faster than it is removed, so you need extra calcium during these years.\\nAdults under 50 should get about 1,000mg daily, and women over 50 should boost their intake to about 1,200mg daily. All adults over 70 should consume 1,200mg daily.\\nCalcium is available in dietary supplements, but you should only take these as instructed by your doctor. Too much calcium can cause constipation and kidney stones, among other unpleasant side effects.\\n1-2. Get enough vitamin D to help your body absorb calcium.\\nVitamin D helps improve your body's ability to absorb calcium. Vitamin D also plays a crucial role in bone remodeling. Without enough vitamin D, your bones can become brittle and weak. The amount of vitamin D you need varies depending on your age. Spend between 5-30 minutes in the sunshine at least twice a week to naturally synthesize vitamin D.\\nInfants under 1 year should get at least 400IU of vitamin D. Human breastmilk cannot usually supply enough vitamin D; nutritional rickets can occur in infants who do not get supplemental vitamin D. The American Academy of Pediatrics recommends that you supplement your infant's breastfeeding with 400IU of vitamin D in an oral solution per day.\\nChildren 1 and up and adults should get about 600IU of vitamin D daily. People over 70 should increase this to 800IU daily.\\nMost foods contain little or no Vitamin D. Fatty fish, such as swordfish, salmon, tuna, and mackerel are the best sources of natural vitamin D, as well as omega-3 fatty acids. Foods like beef liver, cheese, and egg yolks also contain small amounts of vitamin D. Milk and breakfast cereals are commonly fortified with vitamins A and D.\\nYour body synthesizes vitamin D when it's exposed to the ultraviolet rays in sunshine. People with higher levels of melanin have darker skin and produce less vitamin D from sun exposure. Spend less time in the sun if you burn easily, more if you tan more easily.\\nVitamin D is also available as a dietary supplement. This may be necessary for vegans and vegetarians who don't consume animal products, as well as those who don't live in an area with much sunshine or have darker skin. It is available in two forms, D2 and D3. Both seem equally potent in regular doses, although D2 may be less potent in high doses. Vitamin D toxicity is rare.\\n1-3. Avoid eating too much or too little protein.\\nVery low protein consumption may interfere with your body's ability to form new bone. However, too much protein is equally bad for your bones and can affect your body's ability to absorb calcium. Your body's protein needs vary depending on your sex and age, but it’s important that you consume an adequate amount to keep your bones strong.\\nChildren under 3 should get at least 13 grams of protein per day. Children aged 4-8 should get 19 grams a day. Children between 9 and 13 should get 34 grams a day\\nTeenagers need more protein than children, and boys usually need more than girls. Young women aged 14-18 should get at least 46 grams a day, and young men aged 14-18 should get at least 52 grams a day.\\nAdult women should get at least 46 grams of protein a day, although elderly women may need to eat 50 or more to help prevent bone loss. Adult men should get at least 56 grams of protein per day.\\nHealthy diets incorporate protein from a variety of sources, including lean meats, eggs, and vegetables and whole grains.\\nAnimal protein that is high in saturated fat, such as red meat and dairy products, can cause health issues if you eat them too often.\\n1-4. Include magnesium-rich foods in your diet to avoid calcium deficiency.\\nMagnesium competes with calcium for absorption in your body, so if your calcium levels are already low, magnesium may cause a calcium deficiency. Getting enough calcium and magnesium will help keep you and your bones strong and healthy. Be sure to add foods to your diet that are rich sources of dietary magnesium, including nuts, green leafy vegetables, whole grains, and legumes.\\nThe amount of magnesium you need varies based on your age and sex. Infants younger than 1 year should get between 30-75mg per day. Children from 1-3 should get 80mg daily. Children aged 4-8 need 130mg per day. Children from 9-13 need 240mg a day.\\nTeenage boys need 410mg per day. Teenage girls need 360mg. Pregnant teenagers should get at least 400mg daily.\\nAdult males should get between 400-420mg per day, and adult females should get at least 310-320mg per day.\\nMost food that provides dietary fiber will also provide magnesium.\\nAvocados, potatoes with their skins, and bananas are also good sources of magnesium.\\n1-5. Add foods rich in B vitamins to your diet so your bones can repair.\\nA vitamin B12 deficiency can reduce the number of osteoblasts in your body, which help form new bone when the old tissue has been destroyed. Getting enough B12 will help ensure that your bones are replenished and strong. Eat good dietary sources of Vitamin B12 such as shellfish, organ meats, red meat, and fish. Fortified dairy products and cereals can also contain B12.\\nThe amount of B12 you need depends on your age. Infants under 1 year should get between 0.4-0.5mcg per day. Children between ages 1-3 should get 0.9mcg, and between ages 4-8 should get 1.2mcg. Children who are between 9 and 13 years old should get 1.8mcg per day.\\nChildren 14 and older and adults should get at least 2.4mcg of Vitamin B12 daily. Pregnant and lactating women should get slightly more vitamin B12, between 2.6-2.8mcg.\\n1-6. Make sure you get plenty of vitamin C to promote collagen synthesis.\\nCollagen provides a framework that the calcium builds on. Vitamin C has been shown to stimulate procollagen and enhance collagen synthesis in your body, so it’s important that you get enough of it to keep your bones strong. Excellent dietary sources of vitamin C include Citrus fruits and juices, red and green peppers, tomatoes, kiwifruit, strawberries, cantaloupe, and Brussels sprouts.\\nThe amount of vitamin C you need depends on your age and sex, but most people get plenty. Infants under 1 year can get sufficient vitamin C from formula or breastmilk. Children 1-3 should get at least 15mg per day. Children 4-8 should get 25mg daily. Children between ages 9-13 need 45mg a day.\\nOlder teens (14-18) need 65-75mg per day. Adult men should get at least 90mg of vitamin C per day, and adult women should get at least 75mg per day.\\nPregnant women should get between 80-85mg a day, and breastfeeding women should get between 115-120mg a day.\\nCabbage, cauliflower, potatoes, spinach, and peas, as well as fortified cereals and other products, are also good sources of vitamin C.\\nPeople who smoke should consume at least 35mg more than the daily recommendation. Smoke decreases your body's vitamin C levels.\\n1-7. Reduce your risk of bone fractures by consuming enough vitamin K.\\nVitamin K increases bone density and strength, reducing your risk of bone fractures and breaks. Vitamin K is found in many foods including green leafy vegetables such as spinach and broccoli, and vegetable oils, nuts, fruits (especially berries, grapes, and figs), and fermented foods such as Natto and cheese.\\nInfants under 6 months should get 2mcg per day. Infants 7-12 months should get 2.5mcg. Children between 1 and 3 need at least 30mcg daily. Children between 4-8 should get 55mcg. Children between 9-13 should get 60mcg.\\nTeenagers need 75mcg daily. Adult males (18+) should get at least 120mcg per day, and adult females should get at least 90mcg per day.\\n1-8. Avoid taking vitamin E supplements unless directed by a doctor.\\nVitamin E is an antioxidant with anti-inflammatory properties that fights free radicals in your body that can cause cell damage. However, vitamin E supplements may provide 100IU or more per dose, which is much more than the daily recommended intake. Use of vitamin E 'supplements' may decrease bone mass and prevent your body from making new bone tissues effectively, so don't take them without consulting your doctor first.\\nInfants under 6 months should get 4mg/6IU daily. Infants 7-12 months should get 5mg/7.5IU. Children between 1 and 3 should get 6mg/9IU daily. Children 4-8 should get 7mg/10.4IU per day. Children 9-13 need 11mg/16.4IU per day.\\nChildren 14+ and adults should get at least 15mg/22.4IU per day. Lactating mothers need slightly more, around 19mg/28.4IU daily.\\nGood dietary sources of vitamin E should include at least 10% of your daily value and include wheat germ oil, sunflower seeds, almonds, and plant oils. While not as concentrated, other dietary sources of vitamin E include peanuts, broccoli, kiwifruit, mango, tomato, and spinach.\\n1-9. Keep your caffeine consumption below 400mg a day.\\nConsuming too much caffeine from beverages such as cola and coffee is linked by some studies to bone loss, although the exact relationship is still unclear. Limit your caffeine to 400mg a day or less to avoid weakening your bones.\\nChildren and youth under 18 should not have caffeine, which has been linked to several health and development issues. Caffeine will not stunt growth in children, but it can cause many other issues including heart palpitations and anxiety.\\nThe phosphoric acid in cola may also leach calcium out of bones. Soft drinks like ginger ale and lemon-lime soda that don't contain phosphoric acid are not linked to bone loss, although the sugar in many of these drinks isn't good for you.\\n2. Making Healthy Lifestyle Choices\\n2-1. Avoid restricting your calories unless it’s recommended by a doctor.\\nDieting that involves severe calorie restriction is linked to weaker bones and bone loss. Your body needs a certain level of calories and nutrition every day to maintain strong bones and muscles, but many fad diets don't provide a healthy balance. If you need to lose weight, consult your doctor or a professional nutritionist or dietician for a healthy eating and exercise regimen.\\nPeople with anorexia nervosa, an eating disorder in which people severely restrict calories for a long period of time, are at a higher risk of developing osteoporosis.\\nPeople who are extremely thin, whether naturally or through dieting, are also at an elevated risk of osteoporosis.\\n2-2. Consume alcohol in moderation to keep your bones strong.\\nLong-term, heavy alcohol consumption can interfere with bone remodeling. It weakens your bones and increases your risk of fractures and breaks. This is especially true for adolescents who consume alcohol. If you do drink alcohol, do it only in moderation.\\nThe National Institute on Alcohol Abuse and Alcoholism states that “low-risk” or “moderate” drinking is the safest way to avoid negative health effects from alcohol. This is defined as no more than 3 drinks on a given day, and no more than 7 per week for women. For men, it's no more than 4 drinks on a given day, and no more than 14 per week.\\n2-3. Get at least 30 minutes of weight-bearing exercise every day.\\nPeople who get regular exercise tend to have stronger, denser bones. Weight-bearing exercise, where your bones have to carry your body weight around, is especially important to building strong bones. The American Academy of Orthopedic Surgeons recommends activities like brisk walking, dancing, aerobics, and weight training to help build and maintain bone mass.\\nExercise is particularly important for women, who reach peak bone mass earlier than men do.\\nGetting regular exercise starting in childhood is the best way to continue healthy habits throughout your life. Encourage children to run around, jump, dance, and play sports.\\nJumping as high as you can 10 times twice a day can help strengthen bones, too.\\nHeavy yard work or gardening, skiing, skating, and karate are also good choices.\\nExercises such as swimming and biking don't require you to move your body weight around, so while they're great as part of an overall fitness plan, they're not as good for building bone.\\nIf you have risk factors for osteoporosis or other health conditions, consult with your doctor or a physical therapist to make sure you get an exercise plan that is safe and healthy for you.\\n2-4. Stop smoking and avoid secondhand smoke.\\nSmoking is incredibly harmful for every part of your body, and your bones are no exception. Smoking interferes with your body's use of vitamin D to absorb calcium and interferes with your body's ability to use vitamin C to create new collagen. Both of these things weaken your bones. In fact, smoking is directly linked to lower bone density. If you do smoke, try quitting as soon as you can.\\nSmoking also lowers estrogen levels in men and women. Estrogen is crucial to helping your bones retain calcium and other minerals.\\nStudies have shown that exposure to secondhand smoke exposure during youth and early adulthood may increase the risk of developing low bone mass later. Keep children and growing youth away from areas with secondhand smoke.\\nTips\\nFocus on getting your vitamins from whole food sources, which are the best way for your body to absorb them.\\nWarnings\\nDon't over consume calcium. Taken in excess, it can create kidney problems, aggravate arthritis, and cause muscle pain.\\nWear sunscreen whenever you go out in the sun to reduce your chance of getting skin cancer.\\n\", \"简要回答\": \"Your bones are made up of collagen and calcium, but they’re much more than the lifeless skeletons that you see in Biology classrooms or on Halloween. Your body is constantly breaking down and renewing your bones through remodeling. Like remodeling a house, your body breaks down and discards old bone tissue and replaces it with new tissue, so it’s important that you give it what it needs in order to build strong bones. Keeping bones strong is especially important for women because 1 in 2 women will have an osteoporosis-related fracture in their lifetime. For men, the lifetime risk is 1 in 4. While some people are naturally at a higher risk of weaker bones than others, there are many things you can do to build stronger bones throughout your life.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Eating a Healthy Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consume enough calcium each day to keep your bones strong.\", \"描述\": \"Eat lots of leafy greens, beans, and dairy products such as milk, cheese, and yogurt, to absorb calcium through your diet. Choose calcium-fortified soymilk, almond milk, and other dairy substitutes. Tofu can also be enriched with calcium. Some juices and other beverages have added calcium, too. The recommended daily intake of calcium varies depending on your age and sex, and you shouldn't consume more than this unless instructed by your doctor.\\nIt's important to get enough calcium to grow and maintain healthy, strong bones. Many people, especially women, don't get enough calcium in their daily diets.\\nVegetable sources rich in calcium include turnip and collard greens, Chinese cabbage (bok choy), black-eyed peas, kale, and broccoli. Spinach is healthy, but it's not as effective as a source of calcium as other greens because its oxalic acid content reduces the availability of its calcium to your body.\\nCanned sardines and canned salmon are excellent sources of calcium because the bones are meant to be eaten. Sardines and salmon are also excellent sources of omega-3 fatty acids, which improve brain health and may contribute to better mood. They also contain vitamin D, which helps your body absorb calcium.\\nMost adults need to consume between 2,000-2,500mg of calcium each day.\\nChildren under age 1 should get between 200-260mg a day. Children under age 3 should get about 700mg of calcium per day. Children from 4-8 should get 1,000mg. Older children and teens need about 1,300mg per day. During childhood and the teen years, your body adds new bone faster than it is removed, so you need extra calcium during these years.\\nAdults under 50 should get about 1,000mg daily, and women over 50 should boost their intake to about 1,200mg daily. All adults over 70 should consume 1,200mg daily.\\nCalcium is available in dietary supplements, but you should only take these as instructed by your doctor. Too much calcium can cause constipation and kidney stones, among other unpleasant side effects.\"}, {\"编号\": 2, \"标题\": \"Get enough vitamin D to help your body absorb calcium.\", \"描述\": \"Vitamin D helps improve your body's ability to absorb calcium. Vitamin D also plays a crucial role in bone remodeling. Without enough vitamin D, your bones can become brittle and weak. The amount of vitamin D you need varies depending on your age. Spend between 5-30 minutes in the sunshine at least twice a week to naturally synthesize vitamin D.\\nInfants under 1 year should get at least 400IU of vitamin D. Human breastmilk cannot usually supply enough vitamin D; nutritional rickets can occur in infants who do not get supplemental vitamin D. The American Academy of Pediatrics recommends that you supplement your infant's breastfeeding with 400IU of vitamin D in an oral solution per day.\\nChildren 1 and up and adults should get about 600IU of vitamin D daily. People over 70 should increase this to 800IU daily.\\nMost foods contain little or no Vitamin D. Fatty fish, such as swordfish, salmon, tuna, and mackerel are the best sources of natural vitamin D, as well as omega-3 fatty acids. Foods like beef liver, cheese, and egg yolks also contain small amounts of vitamin D. Milk and breakfast cereals are commonly fortified with vitamins A and D.\\nYour body synthesizes vitamin D when it's exposed to the ultraviolet rays in sunshine. People with higher levels of melanin have darker skin and produce less vitamin D from sun exposure. Spend less time in the sun if you burn easily, more if you tan more easily.\\nVitamin D is also available as a dietary supplement. This may be necessary for vegans and vegetarians who don't consume animal products, as well as those who don't live in an area with much sunshine or have darker skin. It is available in two forms, D2 and D3. Both seem equally potent in regular doses, although D2 may be less potent in high doses. Vitamin D toxicity is rare.\"}, {\"编号\": 3, \"标题\": \"Avoid eating too much or too little protein.\", \"描述\": \"Very low protein consumption may interfere with your body's ability to form new bone. However, too much protein is equally bad for your bones and can affect your body's ability to absorb calcium. Your body's protein needs vary depending on your sex and age, but it’s important that you consume an adequate amount to keep your bones strong.\\nChildren under 3 should get at least 13 grams of protein per day. Children aged 4-8 should get 19 grams a day. Children between 9 and 13 should get 34 grams a day\\nTeenagers need more protein than children, and boys usually need more than girls. Young women aged 14-18 should get at least 46 grams a day, and young men aged 14-18 should get at least 52 grams a day.\\nAdult women should get at least 46 grams of protein a day, although elderly women may need to eat 50 or more to help prevent bone loss. Adult men should get at least 56 grams of protein per day.\\nHealthy diets incorporate protein from a variety of sources, including lean meats, eggs, and vegetables and whole grains.\\nAnimal protein that is high in saturated fat, such as red meat and dairy products, can cause health issues if you eat them too often.\"}, {\"编号\": 4, \"标题\": \"Include magnesium-rich foods in your diet to avoid calcium deficiency.\", \"描述\": \"Magnesium competes with calcium for absorption in your body, so if your calcium levels are already low, magnesium may cause a calcium deficiency. Getting enough calcium and magnesium will help keep you and your bones strong and healthy. Be sure to add foods to your diet that are rich sources of dietary magnesium, including nuts, green leafy vegetables, whole grains, and legumes.\\nThe amount of magnesium you need varies based on your age and sex. Infants younger than 1 year should get between 30-75mg per day. Children from 1-3 should get 80mg daily. Children aged 4-8 need 130mg per day. Children from 9-13 need 240mg a day.\\nTeenage boys need 410mg per day. Teenage girls need 360mg. Pregnant teenagers should get at least 400mg daily.\\nAdult males should get between 400-420mg per day, and adult females should get at least 310-320mg per day.\\nMost food that provides dietary fiber will also provide magnesium.\\nAvocados, potatoes with their skins, and bananas are also good sources of magnesium.\"}, {\"编号\": 5, \"标题\": \"Add foods rich in B vitamins to your diet so your bones can repair.\", \"描述\": \"A vitamin B12 deficiency can reduce the number of osteoblasts in your body, which help form new bone when the old tissue has been destroyed. Getting enough B12 will help ensure that your bones are replenished and strong. Eat good dietary sources of Vitamin B12 such as shellfish, organ meats, red meat, and fish. Fortified dairy products and cereals can also contain B12.\\nThe amount of B12 you need depends on your age. Infants under 1 year should get between 0.4-0.5mcg per day. Children between ages 1-3 should get 0.9mcg, and between ages 4-8 should get 1.2mcg. Children who are between 9 and 13 years old should get 1.8mcg per day.\\nChildren 14 and older and adults should get at least 2.4mcg of Vitamin B12 daily. Pregnant and lactating women should get slightly more vitamin B12, between 2.6-2.8mcg.\"}, {\"编号\": 6, \"标题\": \"Make sure you get plenty of vitamin C to promote collagen synthesis.\", \"描述\": \"Collagen provides a framework that the calcium builds on. Vitamin C has been shown to stimulate procollagen and enhance collagen synthesis in your body, so it’s important that you get enough of it to keep your bones strong. Excellent dietary sources of vitamin C include Citrus fruits and juices, red and green peppers, tomatoes, kiwifruit, strawberries, cantaloupe, and Brussels sprouts.\\nThe amount of vitamin C you need depends on your age and sex, but most people get plenty. Infants under 1 year can get sufficient vitamin C from formula or breastmilk. Children 1-3 should get at least 15mg per day. Children 4-8 should get 25mg daily. Children between ages 9-13 need 45mg a day.\\nOlder teens (14-18) need 65-75mg per day. Adult men should get at least 90mg of vitamin C per day, and adult women should get at least 75mg per day.\\nPregnant women should get between 80-85mg a day, and breastfeeding women should get between 115-120mg a day.\\nCabbage, cauliflower, potatoes, spinach, and peas, as well as fortified cereals and other products, are also good sources of vitamin C.\\nPeople who smoke should consume at least 35mg more than the daily recommendation. Smoke decreases your body's vitamin C levels.\"}, {\"编号\": 7, \"标题\": \"Reduce your risk of bone fractures by consuming enough vitamin K.\", \"描述\": \"Vitamin K increases bone density and strength, reducing your risk of bone fractures and breaks. Vitamin K is found in many foods including green leafy vegetables such as spinach and broccoli, and vegetable oils, nuts, fruits (especially berries, grapes, and figs), and fermented foods such as Natto and cheese.\\nInfants under 6 months should get 2mcg per day. Infants 7-12 months should get 2.5mcg. Children between 1 and 3 need at least 30mcg daily. Children between 4-8 should get 55mcg. Children between 9-13 should get 60mcg.\\nTeenagers need 75mcg daily. Adult males (18+) should get at least 120mcg per day, and adult females should get at least 90mcg per day.\"}, {\"编号\": 8, \"标题\": \"Avoid taking vitamin E supplements unless directed by a doctor.\", \"描述\": \"Vitamin E is an antioxidant with anti-inflammatory properties that fights free radicals in your body that can cause cell damage. However, vitamin E supplements may provide 100IU or more per dose, which is much more than the daily recommended intake. Use of vitamin E 'supplements' may decrease bone mass and prevent your body from making new bone tissues effectively, so don't take them without consulting your doctor first.\\nInfants under 6 months should get 4mg/6IU daily. Infants 7-12 months should get 5mg/7.5IU. Children between 1 and 3 should get 6mg/9IU daily. Children 4-8 should get 7mg/10.4IU per day. Children 9-13 need 11mg/16.4IU per day.\\nChildren 14+ and adults should get at least 15mg/22.4IU per day. Lactating mothers need slightly more, around 19mg/28.4IU daily.\\nGood dietary sources of vitamin E should include at least 10% of your daily value and include wheat germ oil, sunflower seeds, almonds, and plant oils. While not as concentrated, other dietary sources of vitamin E include peanuts, broccoli, kiwifruit, mango, tomato, and spinach.\"}, {\"编号\": 9, \"标题\": \"Keep your caffeine consumption below 400mg a day.\", \"描述\": \"Consuming too much caffeine from beverages such as cola and coffee is linked by some studies to bone loss, although the exact relationship is still unclear. Limit your caffeine to 400mg a day or less to avoid weakening your bones.\\nChildren and youth under 18 should not have caffeine, which has been linked to several health and development issues. Caffeine will not stunt growth in children, but it can cause many other issues including heart palpitations and anxiety.\\nThe phosphoric acid in cola may also leach calcium out of bones. Soft drinks like ginger ale and lemon-lime soda that don't contain phosphoric acid are not linked to bone loss, although the sugar in many of these drinks isn't good for you.\"}]}, {\"编号\": 2, \"标题\": \"Making Healthy Lifestyle Choices\", \"步骤\": [{\"编号\": 1, \"标题\": \"Avoid restricting your calories unless it’s recommended by a doctor.\", \"描述\": \"Dieting that involves severe calorie restriction is linked to weaker bones and bone loss. Your body needs a certain level of calories and nutrition every day to maintain strong bones and muscles, but many fad diets don't provide a healthy balance. If you need to lose weight, consult your doctor or a professional nutritionist or dietician for a healthy eating and exercise regimen.\\nPeople with anorexia nervosa, an eating disorder in which people severely restrict calories for a long period of time, are at a higher risk of developing osteoporosis.\\nPeople who are extremely thin, whether naturally or through dieting, are also at an elevated risk of osteoporosis.\"}, {\"编号\": 2, \"标题\": \"Consume alcohol in moderation to keep your bones strong.\", \"描述\": \"Long-term, heavy alcohol consumption can interfere with bone remodeling. It weakens your bones and increases your risk of fractures and breaks. This is especially true for adolescents who consume alcohol. If you do drink alcohol, do it only in moderation.\\nThe National Institute on Alcohol Abuse and Alcoholism states that “low-risk” or “moderate” drinking is the safest way to avoid negative health effects from alcohol. This is defined as no more than 3 drinks on a given day, and no more than 7 per week for women. For men, it's no more than 4 drinks on a given day, and no more than 14 per week.\"}, {\"编号\": 3, \"标题\": \"Get at least 30 minutes of weight-bearing exercise every day.\", \"描述\": \"People who get regular exercise tend to have stronger, denser bones. Weight-bearing exercise, where your bones have to carry your body weight around, is especially important to building strong bones. The American Academy of Orthopedic Surgeons recommends activities like brisk walking, dancing, aerobics, and weight training to help build and maintain bone mass.\\nExercise is particularly important for women, who reach peak bone mass earlier than men do.\\nGetting regular exercise starting in childhood is the best way to continue healthy habits throughout your life. Encourage children to run around, jump, dance, and play sports.\\nJumping as high as you can 10 times twice a day can help strengthen bones, too.\\nHeavy yard work or gardening, skiing, skating, and karate are also good choices.\\nExercises such as swimming and biking don't require you to move your body weight around, so while they're great as part of an overall fitness plan, they're not as good for building bone.\\nIf you have risk factors for osteoporosis or other health conditions, consult with your doctor or a physical therapist to make sure you get an exercise plan that is safe and healthy for you.\"}, {\"编号\": 4, \"标题\": \"Stop smoking and avoid secondhand smoke.\", \"描述\": \"Smoking is incredibly harmful for every part of your body, and your bones are no exception. Smoking interferes with your body's use of vitamin D to absorb calcium and interferes with your body's ability to use vitamin C to create new collagen. Both of these things weaken your bones. In fact, smoking is directly linked to lower bone density. If you do smoke, try quitting as soon as you can.\\nSmoking also lowers estrogen levels in men and women. Estrogen is crucial to helping your bones retain calcium and other minerals.\\nStudies have shown that exposure to secondhand smoke exposure during youth and early adulthood may increase the risk of developing low bone mass later. Keep children and growing youth away from areas with secondhand smoke.\"}], \"小提示\": [\"Focus on getting your vitamins from whole food sources, which are the best way for your body to absorb them.\\n\"], \"注意事项\": [\"Don't over consume calcium. Taken in excess, it can create kidney problems, aggravate arthritis, and cause muscle pain.\\n\", \"Wear sunscreen whenever you go out in the sun to reduce your chance of getting skin cancer.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,174 |
How to Build Stronger Hip Muscles
|
1. Build and Stretch Hip Muscles without the Gym
1-1. Start small and build hip muscles from bed.
You don't need to hit the pavement for a jog to build up your hips. Lie on your back with bent knees and feet flat on the floor. Squeeze your gluteus muscles by tightening your butt. Hold for five seconds and then release. Start with ten repetitions and every week increase by five until you can do thirty.
Move your hips upward off the ground to tighten gluteus muscles. Do a similar pose to the above exercise. Lay on your back and move your hips off the ground upward while trying to keep your back on the ground. Hold this position for five seconds before lowering your hips back to the ground.
1-2. Extend your range of motion.
Many hip injuries come from trauma, or an unexpected movement to which your muscles aren't accustomed. The more you increase and extend your muscle range, the stronger your hips will be and less likely to succumb to injury. While laying down, turn to the side, lift your leg up while lifting your upper body (both to 25–30 degrees). Don't bend your body. Follow this with one minute's rest.
Repeat this exercise in three sets of ten repetitions. Be mindful of your form. Compensating with your back or abs is a sign your hip muscles aren't quite strong enough for the exercise and repetitions should be decreased.
1-3. Stretch your hips while standing up.
Slowly extend your leg out to the side as far as you can without causing pain. Keep your inner thigh parallel to floor. After doing this ten times, switch sides and work the opposite leg.
Do this controlled and with good form. Do not extend too far outward as this could cause an injury. Start slow and gradually extend your range.
1-4. Use cardio to keep hips strong.
Runners can often be the first to suffer hip issues, but running can also be incredibly beneficial. Running uses all of your major muscles, particularly the gluteus, hamstrings, and quads. It allows the body to work muscles together in a natural way. Start by running short distances and gradually increase to push your body.
Emphasize good form. This includes good posture and strides that don't cause unnatural leg movements.
Try biking for a gentler hip exercise. This allows the hip muscles to naturally rotate and avoids much of the wear and tear of running. Cycling is particularly great for those getting back from an injury or suffering from issues like arthritis.
1-5. Use your legs to stretch hip muscles.
Fold one leg and put the other leg on top of it. Bend forward while twisting your body to face your folded leg kneecap. Repeat it 10 times, and do with the other leg folded. Follow this with 10 seconds rest.
Add a weight to intensify the exercises. Ankle weights add resistance and force you to work harder to stabilize your leg using muscles in your hips.
2. Hitting the Gym to Build Hip Muscles
2-1. Use a hip abductor machine.
Your gym will likely have machines devoted to building hip strength. Hip abductor machines provide resistance as you work muscles pivotal to healthy hips. Sit so that your feet are on the foot rests and knee pads are outside of your legs. Use your strength to push the pads from a closed to an open position, away from your body. Bring the weight slowly back to a stop. Do this in sets of ten at a manageable weight. Be sure to emphasize good form. Weights too high or too many reps can lead to injury.
Gyms may have machines that slightly vary. If you have any questions about how to use a hip abductor machine, ask a gym employee for help.
2-2. Skip hard cardio in favor of controlled movements on machines.
Jogging is great for overall health but can cause wear and tear to your joints, especially knees, hips, and ankles. Use cardio machines at the gym to get the same benefits of cardio, without all the problems.
Use an elliptical machine. This is a low impact exercise that will increase the range of motion in your hips. Simply follow the instructions and start striding at a comfortable resistance level. This will promote the same range of motion as jogging without the impact of hitting the ground.
Stationary bikes are among the best exercise options for hip problems. They're great for increasing your range of motion, keeping joints mobile, and building up strength as you progress to longer, more difficult workouts.
Tread climbers work much like walking. You will have to stretch your hips to maintain a natural walking stride. Similarly, a stair climber will stretch and strengthen your hips muscles. The incline of the stair climber will force you to stretch and stabilize your muscles. Both of these should be done with caution and after consultation with your doctor or physical therapist.
2-3. Weight train your way to stronger hips.
Cardio and machines are great but there are few strength training equivalents to free weights. Weight training can be a little more difficult than other strengthening exercises, but if done properly and safely yields great results.
Use bench step up exercises to build strength. Find a dumbbell weight that you are comfortable with. Hold a dumbbell in each hand down to your side. Stand in front of a bench lengthwise. Step up with your right foot, holding your left leg to the side. Hold for three seconds then repeat with the other foot.
Bent knee deadlifts get the benefits of the Olympic dead lift without the same strain. Again, find a light dumbbell and hold one in each hand. Stand with your feet shoulder length apart, holding each dumbbell with your palms facing in. Keeping your head up, shoulders back and knees slightly bent, bend forward slightly, lowering the dumbbells along your legs. Keep your body weight above your heels and slowly return to a starting position.
Use dumbbell lunges to stretch your hips. Keep a dumbbell in each hand and stand upright. Step forward with your right foot, keeping your left leg stationary behind. Lower your upper body down while maintaining your balance. Using the heel of your forward foot, return to your starting position.
3. Using Yoga to Build Hip Muscles
3-1. Attend a yoga class to build hip muscles.
Yoga is a great way to build and stretch muscles. It's a taxing exercise routine without the brunt force or trauma that can come with jogging or weight lifting. If you're not experienced with yoga, try to find a beginner class where an experienced teacher will help you work up slowly.
3-2. Try the lizard-lower lunge.
Do this by putting your left foot several feet in front of your right foot. Place your right knee against the ground while keeping your left leg at a 90 degree angle. Slowly work your left leg out to the side while keeping your elbows as near the ground as possible. Keep your hips parallel while you do this pose.
Slowly stretch your hamstrings and leg muscles until you can hold this pose properly. Try standing with your feet together and touching your toes to help limber your hamstrings. This will help your lower half be prepared to lunge forward.
3-3. Use the happy baby pose.
Lay on your back. Grab both feet with each hand and pull your knees toward your arm pits. Once you feel comfortably situated, rock from side to side, keeping your head on the floor. This will externally rotate your hips.
This pose relies a lot on balance. Start by laying on your back and getting used to balancing your weight to achieve the rocking motion without falling over.
Once you can do this with ease you can gradually move your legs closer to your hands until you can pull your knees back toward your chest with ease. You can also have a friend help stretch your legs in the beginning while you're on your back.
3-4. Try the frog leg pose to stretch hip muscles.
Sit on the floor with your spine as straight as possible. Stack the right leg on top of your left leg in a curled position in front of you, lining up your right ankle and left leg.
This can be a challenging pose for a novice. Begin by just sitting in a crossed legged position to see how this feels to your hips.
You can gradually push your body from this position as much as you feel comfortable without straining. You can also use yoga blocks underneath the stacked leg if you find this stretch too difficult.
Tips
Improve your strength more quickly by lifting weights more slowly - this allows your muscles to rely more on strength than momentum.
Warnings
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
|
{
"create_time": "20230517 10:59:11",
"回答明细": "{\"回答\": \"1. Build and Stretch Hip Muscles without the Gym\\n1-1. Start small and build hip muscles from bed.\\nYou don't need to hit the pavement for a jog to build up your hips. Lie on your back with bent knees and feet flat on the floor. Squeeze your gluteus muscles by tightening your butt. Hold for five seconds and then release. Start with ten repetitions and every week increase by five until you can do thirty.\\nMove your hips upward off the ground to tighten gluteus muscles. Do a similar pose to the above exercise. Lay on your back and move your hips off the ground upward while trying to keep your back on the ground. Hold this position for five seconds before lowering your hips back to the ground.\\n1-2. Extend your range of motion.\\nMany hip injuries come from trauma, or an unexpected movement to which your muscles aren't accustomed. The more you increase and extend your muscle range, the stronger your hips will be and less likely to succumb to injury. While laying down, turn to the side, lift your leg up while lifting your upper body (both to 25–30 degrees). Don't bend your body. Follow this with one minute's rest.\\nRepeat this exercise in three sets of ten repetitions. Be mindful of your form. Compensating with your back or abs is a sign your hip muscles aren't quite strong enough for the exercise and repetitions should be decreased.\\n1-3. Stretch your hips while standing up.\\nSlowly extend your leg out to the side as far as you can without causing pain. Keep your inner thigh parallel to floor. After doing this ten times, switch sides and work the opposite leg.\\nDo this controlled and with good form. Do not extend too far outward as this could cause an injury. Start slow and gradually extend your range.\\n1-4. Use cardio to keep hips strong.\\nRunners can often be the first to suffer hip issues, but running can also be incredibly beneficial. Running uses all of your major muscles, particularly the gluteus, hamstrings, and quads. It allows the body to work muscles together in a natural way. Start by running short distances and gradually increase to push your body.\\nEmphasize good form. This includes good posture and strides that don't cause unnatural leg movements.\\nTry biking for a gentler hip exercise. This allows the hip muscles to naturally rotate and avoids much of the wear and tear of running. Cycling is particularly great for those getting back from an injury or suffering from issues like arthritis.\\n1-5. Use your legs to stretch hip muscles.\\nFold one leg and put the other leg on top of it. Bend forward while twisting your body to face your folded leg kneecap. Repeat it 10 times, and do with the other leg folded. Follow this with 10 seconds rest.\\nAdd a weight to intensify the exercises. Ankle weights add resistance and force you to work harder to stabilize your leg using muscles in your hips.\\n2. Hitting the Gym to Build Hip Muscles\\n2-1. Use a hip abductor machine.\\nYour gym will likely have machines devoted to building hip strength. Hip abductor machines provide resistance as you work muscles pivotal to healthy hips. Sit so that your feet are on the foot rests and knee pads are outside of your legs. Use your strength to push the pads from a closed to an open position, away from your body. Bring the weight slowly back to a stop. Do this in sets of ten at a manageable weight. Be sure to emphasize good form. Weights too high or too many reps can lead to injury.\\nGyms may have machines that slightly vary. If you have any questions about how to use a hip abductor machine, ask a gym employee for help.\\n2-2. Skip hard cardio in favor of controlled movements on machines.\\nJogging is great for overall health but can cause wear and tear to your joints, especially knees, hips, and ankles. Use cardio machines at the gym to get the same benefits of cardio, without all the problems.\\nUse an elliptical machine. This is a low impact exercise that will increase the range of motion in your hips. Simply follow the instructions and start striding at a comfortable resistance level. This will promote the same range of motion as jogging without the impact of hitting the ground.\\nStationary bikes are among the best exercise options for hip problems. They're great for increasing your range of motion, keeping joints mobile, and building up strength as you progress to longer, more difficult workouts.\\nTread climbers work much like walking. You will have to stretch your hips to maintain a natural walking stride. Similarly, a stair climber will stretch and strengthen your hips muscles. The incline of the stair climber will force you to stretch and stabilize your muscles. Both of these should be done with caution and after consultation with your doctor or physical therapist.\\n2-3. Weight train your way to stronger hips.\\nCardio and machines are great but there are few strength training equivalents to free weights. Weight training can be a little more difficult than other strengthening exercises, but if done properly and safely yields great results.\\nUse bench step up exercises to build strength. Find a dumbbell weight that you are comfortable with. Hold a dumbbell in each hand down to your side. Stand in front of a bench lengthwise. Step up with your right foot, holding your left leg to the side. Hold for three seconds then repeat with the other foot.\\nBent knee deadlifts get the benefits of the Olympic dead lift without the same strain. Again, find a light dumbbell and hold one in each hand. Stand with your feet shoulder length apart, holding each dumbbell with your palms facing in. Keeping your head up, shoulders back and knees slightly bent, bend forward slightly, lowering the dumbbells along your legs. Keep your body weight above your heels and slowly return to a starting position.\\nUse dumbbell lunges to stretch your hips. Keep a dumbbell in each hand and stand upright. Step forward with your right foot, keeping your left leg stationary behind. Lower your upper body down while maintaining your balance. Using the heel of your forward foot, return to your starting position.\\n3. Using Yoga to Build Hip Muscles\\n3-1. Attend a yoga class to build hip muscles.\\nYoga is a great way to build and stretch muscles. It's a taxing exercise routine without the brunt force or trauma that can come with jogging or weight lifting. If you're not experienced with yoga, try to find a beginner class where an experienced teacher will help you work up slowly.\\n3-2. Try the lizard-lower lunge.\\nDo this by putting your left foot several feet in front of your right foot. Place your right knee against the ground while keeping your left leg at a 90 degree angle. Slowly work your left leg out to the side while keeping your elbows as near the ground as possible. Keep your hips parallel while you do this pose.\\nSlowly stretch your hamstrings and leg muscles until you can hold this pose properly. Try standing with your feet together and touching your toes to help limber your hamstrings. This will help your lower half be prepared to lunge forward.\\n3-3. Use the happy baby pose.\\nLay on your back. Grab both feet with each hand and pull your knees toward your arm pits. Once you feel comfortably situated, rock from side to side, keeping your head on the floor. This will externally rotate your hips. \\nThis pose relies a lot on balance. Start by laying on your back and getting used to balancing your weight to achieve the rocking motion without falling over.\\nOnce you can do this with ease you can gradually move your legs closer to your hands until you can pull your knees back toward your chest with ease. You can also have a friend help stretch your legs in the beginning while you're on your back.\\n3-4. Try the frog leg pose to stretch hip muscles.\\nSit on the floor with your spine as straight as possible. Stack the right leg on top of your left leg in a curled position in front of you, lining up your right ankle and left leg. \\nThis can be a challenging pose for a novice. Begin by just sitting in a crossed legged position to see how this feels to your hips.\\nYou can gradually push your body from this position as much as you feel comfortable without straining. You can also use yoga blocks underneath the stacked leg if you find this stretch too difficult.\\nTips\\nImprove your strength more quickly by lifting weights more slowly - this allows your muscles to rely more on strength than momentum.\\nWarnings\\nIf you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.\\n\", \"简要回答\": \"Hips are, in many ways, a control center for your body. Weak hip muscles can cause back, leg, and other mobility problems. They are vital to pregnant women to ease childbirth and to the elderly to maintain mobility and a good quality of life. You don't need to be a gym rat or fitness enthusiast to keep your hips strong and mobile — you can start today.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Build and Stretch Hip Muscles without the Gym\", \"步骤\": [{\"编号\": 1, \"标题\": \"Start small and build hip muscles from bed.\", \"描述\": \"You don't need to hit the pavement for a jog to build up your hips. Lie on your back with bent knees and feet flat on the floor. Squeeze your gluteus muscles by tightening your butt. Hold for five seconds and then release. Start with ten repetitions and every week increase by five until you can do thirty.\\nMove your hips upward off the ground to tighten gluteus muscles. Do a similar pose to the above exercise. Lay on your back and move your hips off the ground upward while trying to keep your back on the ground. Hold this position for five seconds before lowering your hips back to the ground.\"}, {\"编号\": 2, \"标题\": \"Extend your range of motion.\", \"描述\": \"Many hip injuries come from trauma, or an unexpected movement to which your muscles aren't accustomed. The more you increase and extend your muscle range, the stronger your hips will be and less likely to succumb to injury. While laying down, turn to the side, lift your leg up while lifting your upper body (both to 25–30 degrees). Don't bend your body. Follow this with one minute's rest.\\nRepeat this exercise in three sets of ten repetitions. Be mindful of your form. Compensating with your back or abs is a sign your hip muscles aren't quite strong enough for the exercise and repetitions should be decreased.\"}, {\"编号\": 3, \"标题\": \"Stretch your hips while standing up.\", \"描述\": \"Slowly extend your leg out to the side as far as you can without causing pain. Keep your inner thigh parallel to floor. After doing this ten times, switch sides and work the opposite leg.\\nDo this controlled and with good form. Do not extend too far outward as this could cause an injury. Start slow and gradually extend your range.\"}, {\"编号\": 4, \"标题\": \"Use cardio to keep hips strong.\", \"描述\": \"Runners can often be the first to suffer hip issues, but running can also be incredibly beneficial. Running uses all of your major muscles, particularly the gluteus, hamstrings, and quads. It allows the body to work muscles together in a natural way. Start by running short distances and gradually increase to push your body.\\nEmphasize good form. This includes good posture and strides that don't cause unnatural leg movements.\\nTry biking for a gentler hip exercise. This allows the hip muscles to naturally rotate and avoids much of the wear and tear of running. Cycling is particularly great for those getting back from an injury or suffering from issues like arthritis.\"}, {\"编号\": 5, \"标题\": \"Use your legs to stretch hip muscles.\", \"描述\": \"Fold one leg and put the other leg on top of it. Bend forward while twisting your body to face your folded leg kneecap. Repeat it 10 times, and do with the other leg folded. Follow this with 10 seconds rest.\\nAdd a weight to intensify the exercises. Ankle weights add resistance and force you to work harder to stabilize your leg using muscles in your hips.\"}]}, {\"编号\": 2, \"标题\": \"Hitting the Gym to Build Hip Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use a hip abductor machine.\", \"描述\": \"Your gym will likely have machines devoted to building hip strength. Hip abductor machines provide resistance as you work muscles pivotal to healthy hips. Sit so that your feet are on the foot rests and knee pads are outside of your legs. Use your strength to push the pads from a closed to an open position, away from your body. Bring the weight slowly back to a stop. Do this in sets of ten at a manageable weight. Be sure to emphasize good form. Weights too high or too many reps can lead to injury.\\nGyms may have machines that slightly vary. If you have any questions about how to use a hip abductor machine, ask a gym employee for help.\"}, {\"编号\": 2, \"标题\": \"Skip hard cardio in favor of controlled movements on machines.\", \"描述\": \"Jogging is great for overall health but can cause wear and tear to your joints, especially knees, hips, and ankles. Use cardio machines at the gym to get the same benefits of cardio, without all the problems.\\nUse an elliptical machine. This is a low impact exercise that will increase the range of motion in your hips. Simply follow the instructions and start striding at a comfortable resistance level. This will promote the same range of motion as jogging without the impact of hitting the ground.\\nStationary bikes are among the best exercise options for hip problems. They're great for increasing your range of motion, keeping joints mobile, and building up strength as you progress to longer, more difficult workouts.\\nTread climbers work much like walking. You will have to stretch your hips to maintain a natural walking stride. Similarly, a stair climber will stretch and strengthen your hips muscles. The incline of the stair climber will force you to stretch and stabilize your muscles. Both of these should be done with caution and after consultation with your doctor or physical therapist.\"}, {\"编号\": 3, \"标题\": \"Weight train your way to stronger hips.\", \"描述\": \"Cardio and machines are great but there are few strength training equivalents to free weights. Weight training can be a little more difficult than other strengthening exercises, but if done properly and safely yields great results.\\nUse bench step up exercises to build strength. Find a dumbbell weight that you are comfortable with. Hold a dumbbell in each hand down to your side. Stand in front of a bench lengthwise. Step up with your right foot, holding your left leg to the side. Hold for three seconds then repeat with the other foot.\\nBent knee deadlifts get the benefits of the Olympic dead lift without the same strain. Again, find a light dumbbell and hold one in each hand. Stand with your feet shoulder length apart, holding each dumbbell with your palms facing in. Keeping your head up, shoulders back and knees slightly bent, bend forward slightly, lowering the dumbbells along your legs. Keep your body weight above your heels and slowly return to a starting position.\\nUse dumbbell lunges to stretch your hips. Keep a dumbbell in each hand and stand upright. Step forward with your right foot, keeping your left leg stationary behind. Lower your upper body down while maintaining your balance. Using the heel of your forward foot, return to your starting position.\"}]}, {\"编号\": 3, \"标题\": \"Using Yoga to Build Hip Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Attend a yoga class to build hip muscles.\", \"描述\": \"Yoga is a great way to build and stretch muscles. It's a taxing exercise routine without the brunt force or trauma that can come with jogging or weight lifting. If you're not experienced with yoga, try to find a beginner class where an experienced teacher will help you work up slowly.\"}, {\"编号\": 2, \"标题\": \"Try the lizard-lower lunge.\", \"描述\": \"Do this by putting your left foot several feet in front of your right foot. Place your right knee against the ground while keeping your left leg at a 90 degree angle. Slowly work your left leg out to the side while keeping your elbows as near the ground as possible. Keep your hips parallel while you do this pose.\\nSlowly stretch your hamstrings and leg muscles until you can hold this pose properly. Try standing with your feet together and touching your toes to help limber your hamstrings. This will help your lower half be prepared to lunge forward.\"}, {\"编号\": 3, \"标题\": \"Use the happy baby pose.\", \"描述\": \"Lay on your back. Grab both feet with each hand and pull your knees toward your arm pits. Once you feel comfortably situated, rock from side to side, keeping your head on the floor. This will externally rotate your hips. \\nThis pose relies a lot on balance. Start by laying on your back and getting used to balancing your weight to achieve the rocking motion without falling over.\\nOnce you can do this with ease you can gradually move your legs closer to your hands until you can pull your knees back toward your chest with ease. You can also have a friend help stretch your legs in the beginning while you're on your back.\"}, {\"编号\": 4, \"标题\": \"Try the frog leg pose to stretch hip muscles.\", \"描述\": \"Sit on the floor with your spine as straight as possible. Stack the right leg on top of your left leg in a curled position in front of you, lining up your right ankle and left leg. \\nThis can be a challenging pose for a novice. Begin by just sitting in a crossed legged position to see how this feels to your hips.\\nYou can gradually push your body from this position as much as you feel comfortable without straining. You can also use yoga blocks underneath the stacked leg if you find this stretch too difficult.\"}], \"小提示\": [\"Improve your strength more quickly by lifting weights more slowly - this allows your muscles to rely more on strength than momentum.\\n\"], \"注意事项\": [\"If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,175 |
How to Build Suspended Corner Shelves
|
1. Building Triangle Corner Shelves
1-1. Measure the desired length of your shelves.
Measure the two walls where the corner shelves will fit with a tape measure. Keep in mind that you'll want both of your shelves to be the same size on each wall. For the purpose of this shelf, we'll be creating a shelf with a 23-inch (58.42 cm) face. Measure from the corner of the wall to the space where you want your bookshelf to hang.
1-2. Cut two 45 degree angles on a 1x3 inch (2.54x7.62 cm) board.
Lay your board on the thin edge. On one end of a 1x3 inch (2.54x7.62 cm) board cut a 45-degree angle with a miter saw. Once you've made one cut, measure 23 inches (58.42 cm) down the board and mark an X. Cut another 45-degree angle, pointing outward, on the end of your board at the X that you drew. This piece of wood will become the face of your shelf.
Each end of your 1x3 inch (2.54x7.62 cm) board should be cut at a 45 degree angle.
Read the instruction manual for your miter saw and remember to keep your hands away from the blade.
Wear goggles and a face mask when cutting wood.
This board will act as a pattern that will help you build the rest of your shelves.
1-3. Lay your measuring piece on top of a 3/4 inch (1.9 cm) thick plywood.
Lay the 1x3 inch (2.54x7.62 cm) measuring wood diagonally on the surface of a piece of plywood. Flush the edges of your board to each side of the plywood. This should look like you are laying the wooden board over the corner of the plywood and creating a triangle. Draw a line straight across the plywood, using the board as your stencil. This will create what will be the top shelf.
1-4. Measure the bottom of the shelf on a 1/4-inch (0.63 cm) plywood.
Repeat the process that you just did, but this time on a thinner, 1/4-inch (0.63 cm), piece of plywood. Lay the 1x3 inch (2.54x7.62 cm) board that you cut previously over this piece of plywood and use a pencil to draw a straight line to create a triangle. This piece of wood will act as the bottom of your shelf.
1-5. Make straight cuts through the lines you drew on the plywood.
Cut each piece of your plywood with a circular saw. Each of these pieces of plywood should be equal in size because you used the same piece of 1x3 inch (2.54x7.62 cm) board as a stencil to draw your cutting line.
1-6. Lay your triangle over the top of a 1x2-inch (2.54x 5.08 cm) board of wood.
Lay the triangle piece that you created with plywood over the piece of 1x2-inch (2.54x 5.08 cm) wood that's laid out on its thin edge. Use a pencil to outline the triangle and make two diagonal lines on both ends of your 1x2-inch (2.54x 5.08 cm) wooden board. Marking this line with a pencil will create lines for your cuts.
Doing this will give you the exact dimensions of your frame without having to re-measure.
1-7. Cut the lines that you created.
Cut the 45-degree angles to create the frame for your shelves on the 1x2-inch (2.54x 5.08 cm) piece of wood. This piece of wood will be the front of your frame.
1-8. Line up the two boards to create the tip of the frame.
Take the excess board that you cut away from your 1x2-inch (2.54x 5.08 cm) board and line it up on the 45-degree angle of your freshly cut board. The boards should fit together flush on a the 45 degree angle that you cut. It should look like two sides of a triangle.
1-9. Position your plywood triangle over the frame.
Lay the plywood triangle over the 1x2-inch (2.54x 5.08 cm) piece of wood and use it to create another line on the excess piece that you just created. This piece should be longer than your other piece, and the excess will need to be removed. Draw a straight line where the plywood meets the wood, so that top of the shelf will run flush with your frame.
1-10. Cut the last piece of wood to create the last piece of your frame.
Using the circular saw again, cut the line that you just created on the 1x2-inch (2.54x 5.08 cm) piece of excess wood. This cut will be a straight line, at the bottom of the triangle, rather than a 45-degree angle.
1-11. Cut the last piece of your frame.
To get the proper length of the last piece of your frame, line up all three of the pieces of 1x2-inch (2.54x 5.08 cm) board. Lay your plywood over the frame again and make a mark on the last piece of 1x2-inch (2.54x 5.08 cm) wood, using the plywood as a stencil. Take a tape measure, and measure 3/4 of an inch (1.905 cm) in from that mark and draw a straight line across to make the final piece of the frame shorter.
Cutting the last part of the frame 3/4 of an inch (1.905 cm) shorter will allow all pieces of your frame to line up.
1-12. Assemble your frame.
Line up the three sides of your frame and drive nails into all three corners of the frame. The nail should be driven through two sides of the triangle each time. Make sure that the nails connect each piece of the wooden frame together, securely.
1-13. Nail or staple the front of the shelf to the frame.
Use the original 1x3 inch (2.54x7.62 cm) piece of wood that you used for a stencil to fit over the front of your corner shelf. Use nails or screws on each side of the faceplate to secure it to the rest of your frame made up of 1x2-inch (2.54x 5.08 cm) pieces of wood .
1-14. Paint or decorate your corner shelf.
You can choose to keep your corner shelf the color of the wood that you created it with, or you can paint or stain your corner shelf. If you plan on placing things that can create moisture on your shelves, make sure to seal it to prevent damage to the paint.
1-15. Nail or screw your corner shelf into the wall.
Line the frame with your corner shelf into the corner of the room. Use nails and drive the parts of the frame that are touching the wall into your wall. You may need to put multiple nails into your frame depending on how much weight you want your corner shelf to be able to support.
If there are studs near the corner of your wall, drive the nails into them instead of the sheetrock.
Use wall anchors and screws to better support your corner shelf if you are using more weight.
1-16. Nail or staple the top and bottom of the shelf to the frame.
Take the triangular pieces of plywood that you cut previously and set the thicker piece on top of the shelf. Drive nails or screws into the surface of the plywood and into your wooden frame to secure the top of the corner shelf to the frame. Your project is now complete and you can use your corner shelves to store things.
2. Building a Corner Ladder Bookshelf
2-1. Cut a wooden ladder in half.
Use a hand saw or circular saw to cut a wooden ladder in half, width-wise, so that you have two halves of a ladder with complete rungs. Each half of the ladder will act as a shelf on both walls and will create a corner shelf.
2-2. Use a stud finder to find the studs in your wall.
Use an electronic stud finder that you can purchase at most home improvement stores. Slowly go over your wall with the stud finder until the indicator light flashes, indicating the presence of a stud. Find two studs on each of the walls and draw an X. When you are done, you should have four Xs.
You'll use the studs to anchor your L brackets.
2-3. Measure your walls and cut your ladder to length.
Use a measuring tape to determine the width of each of the walls that you want your ladder bookshelf to be on. If your walls are smaller than the length of the ladder, you'll have to cut down each half to accommodate the size of your walls. Use a circular saw to cut down the ladder again to the measurements that you recorded.
2-4. Screw L brackets into the wall to support the ladder.
Use screws to screw in the L bracket firmly where you marked the studs. This bracket will be where the bottom of the ladder rests. Use a tape measure to gauge the height of your ladder. Once you get the ladder's height, use a tape measure to draw another X on each of the studs that correspond with the height of the ladder. This will designate where the top L brackets should be screwed in.
Once you've screwed in all of your L brackets you should have a total of 4 L brackets on each wall.
Screw in the top L bracket so that the ladder hangs over the L bracket.
Screw in the bottom L bracket so that the ladder rests on top of it.
2-5. Mount your ladder to the L brackets.
Lift one-half of your ladder and place it onto your L brackets. Make sure that the brackets line up with the top and bottom of your ladder. After you mount your ladder to the bottom L brackets, you can work on securing the ladder to the brackets themselves.
2-6. Screw your ladder into the L brackets.
Use screws to screw the wooden ladder to the metal L-brackets on the wall. Use a power drill to drive the screws halfway into the holes of the L brackets and into your wooden ladder. Once all the L brackets have been screwed in half way, use your power drill to tighten the screws and secure the ladder to the wall.
2-7. Repeat the process with the other half of your ladder.
Hang and drill the other side of the ladder to the other wall in your room. Once you're done securing it to the wall, you'll have completed creating a corner shelf using a wooden ladder.
|
{
"create_time": "20230517 10:59:11",
"回答明细": "{\"回答\": \"1. Building Triangle Corner Shelves\\n1-1. Measure the desired length of your shelves.\\nMeasure the two walls where the corner shelves will fit with a tape measure. Keep in mind that you'll want both of your shelves to be the same size on each wall. For the purpose of this shelf, we'll be creating a shelf with a 23-inch (58.42 cm) face. Measure from the corner of the wall to the space where you want your bookshelf to hang.\\n1-2. Cut two 45 degree angles on a 1x3 inch (2.54x7.62 cm) board.\\nLay your board on the thin edge. On one end of a 1x3 inch (2.54x7.62 cm) board cut a 45-degree angle with a miter saw. Once you've made one cut, measure 23 inches (58.42 cm) down the board and mark an X. Cut another 45-degree angle, pointing outward, on the end of your board at the X that you drew. This piece of wood will become the face of your shelf.\\nEach end of your 1x3 inch (2.54x7.62 cm) board should be cut at a 45 degree angle.\\nRead the instruction manual for your miter saw and remember to keep your hands away from the blade.\\nWear goggles and a face mask when cutting wood.\\nThis board will act as a pattern that will help you build the rest of your shelves.\\n1-3. Lay your measuring piece on top of a 3/4 inch (1.9 cm) thick plywood.\\nLay the 1x3 inch (2.54x7.62 cm) measuring wood diagonally on the surface of a piece of plywood. Flush the edges of your board to each side of the plywood. This should look like you are laying the wooden board over the corner of the plywood and creating a triangle. Draw a line straight across the plywood, using the board as your stencil. This will create what will be the top shelf.\\n1-4. Measure the bottom of the shelf on a 1/4-inch (0.63 cm) plywood.\\nRepeat the process that you just did, but this time on a thinner, 1/4-inch (0.63 cm), piece of plywood. Lay the 1x3 inch (2.54x7.62 cm) board that you cut previously over this piece of plywood and use a pencil to draw a straight line to create a triangle. This piece of wood will act as the bottom of your shelf.\\n1-5. Make straight cuts through the lines you drew on the plywood.\\nCut each piece of your plywood with a circular saw. Each of these pieces of plywood should be equal in size because you used the same piece of 1x3 inch (2.54x7.62 cm) board as a stencil to draw your cutting line.\\n1-6. Lay your triangle over the top of a 1x2-inch (2.54x 5.08 cm) board of wood.\\nLay the triangle piece that you created with plywood over the piece of 1x2-inch (2.54x 5.08 cm) wood that's laid out on its thin edge. Use a pencil to outline the triangle and make two diagonal lines on both ends of your 1x2-inch (2.54x 5.08 cm) wooden board. Marking this line with a pencil will create lines for your cuts.\\nDoing this will give you the exact dimensions of your frame without having to re-measure.\\n1-7. Cut the lines that you created.\\nCut the 45-degree angles to create the frame for your shelves on the 1x2-inch (2.54x 5.08 cm) piece of wood. This piece of wood will be the front of your frame.\\n1-8. Line up the two boards to create the tip of the frame.\\nTake the excess board that you cut away from your 1x2-inch (2.54x 5.08 cm) board and line it up on the 45-degree angle of your freshly cut board. The boards should fit together flush on a the 45 degree angle that you cut. It should look like two sides of a triangle.\\n1-9. Position your plywood triangle over the frame.\\nLay the plywood triangle over the 1x2-inch (2.54x 5.08 cm) piece of wood and use it to create another line on the excess piece that you just created. This piece should be longer than your other piece, and the excess will need to be removed. Draw a straight line where the plywood meets the wood, so that top of the shelf will run flush with your frame.\\n1-10. Cut the last piece of wood to create the last piece of your frame.\\nUsing the circular saw again, cut the line that you just created on the 1x2-inch (2.54x 5.08 cm) piece of excess wood. This cut will be a straight line, at the bottom of the triangle, rather than a 45-degree angle.\\n1-11. Cut the last piece of your frame.\\nTo get the proper length of the last piece of your frame, line up all three of the pieces of 1x2-inch (2.54x 5.08 cm) board. Lay your plywood over the frame again and make a mark on the last piece of 1x2-inch (2.54x 5.08 cm) wood, using the plywood as a stencil. Take a tape measure, and measure 3/4 of an inch (1.905 cm) in from that mark and draw a straight line across to make the final piece of the frame shorter.\\nCutting the last part of the frame 3/4 of an inch (1.905 cm) shorter will allow all pieces of your frame to line up.\\n1-12. Assemble your frame.\\nLine up the three sides of your frame and drive nails into all three corners of the frame. The nail should be driven through two sides of the triangle each time. Make sure that the nails connect each piece of the wooden frame together, securely.\\n1-13. Nail or staple the front of the shelf to the frame.\\nUse the original 1x3 inch (2.54x7.62 cm) piece of wood that you used for a stencil to fit over the front of your corner shelf. Use nails or screws on each side of the faceplate to secure it to the rest of your frame made up of 1x2-inch (2.54x 5.08 cm) pieces of wood .\\n1-14. Paint or decorate your corner shelf.\\nYou can choose to keep your corner shelf the color of the wood that you created it with, or you can paint or stain your corner shelf. If you plan on placing things that can create moisture on your shelves, make sure to seal it to prevent damage to the paint.\\n1-15. Nail or screw your corner shelf into the wall.\\nLine the frame with your corner shelf into the corner of the room. Use nails and drive the parts of the frame that are touching the wall into your wall. You may need to put multiple nails into your frame depending on how much weight you want your corner shelf to be able to support.\\nIf there are studs near the corner of your wall, drive the nails into them instead of the sheetrock.\\nUse wall anchors and screws to better support your corner shelf if you are using more weight.\\n1-16. Nail or staple the top and bottom of the shelf to the frame.\\nTake the triangular pieces of plywood that you cut previously and set the thicker piece on top of the shelf. Drive nails or screws into the surface of the plywood and into your wooden frame to secure the top of the corner shelf to the frame. Your project is now complete and you can use your corner shelves to store things.\\n2. Building a Corner Ladder Bookshelf\\n2-1. Cut a wooden ladder in half.\\nUse a hand saw or circular saw to cut a wooden ladder in half, width-wise, so that you have two halves of a ladder with complete rungs. Each half of the ladder will act as a shelf on both walls and will create a corner shelf.\\n2-2. Use a stud finder to find the studs in your wall.\\nUse an electronic stud finder that you can purchase at most home improvement stores. Slowly go over your wall with the stud finder until the indicator light flashes, indicating the presence of a stud. Find two studs on each of the walls and draw an X. When you are done, you should have four Xs. \\nYou'll use the studs to anchor your L brackets.\\n2-3. Measure your walls and cut your ladder to length.\\nUse a measuring tape to determine the width of each of the walls that you want your ladder bookshelf to be on. If your walls are smaller than the length of the ladder, you'll have to cut down each half to accommodate the size of your walls. Use a circular saw to cut down the ladder again to the measurements that you recorded.\\n2-4. Screw L brackets into the wall to support the ladder.\\nUse screws to screw in the L bracket firmly where you marked the studs. This bracket will be where the bottom of the ladder rests. Use a tape measure to gauge the height of your ladder. Once you get the ladder's height, use a tape measure to draw another X on each of the studs that correspond with the height of the ladder. This will designate where the top L brackets should be screwed in.\\nOnce you've screwed in all of your L brackets you should have a total of 4 L brackets on each wall.\\nScrew in the top L bracket so that the ladder hangs over the L bracket.\\nScrew in the bottom L bracket so that the ladder rests on top of it.\\n2-5. Mount your ladder to the L brackets.\\nLift one-half of your ladder and place it onto your L brackets. Make sure that the brackets line up with the top and bottom of your ladder. After you mount your ladder to the bottom L brackets, you can work on securing the ladder to the brackets themselves.\\n2-6. Screw your ladder into the L brackets.\\nUse screws to screw the wooden ladder to the metal L-brackets on the wall. Use a power drill to drive the screws halfway into the holes of the L brackets and into your wooden ladder. Once all the L brackets have been screwed in half way, use your power drill to tighten the screws and secure the ladder to the wall.\\n2-7. Repeat the process with the other half of your ladder.\\nHang and drill the other side of the ladder to the other wall in your room. Once you're done securing it to the wall, you'll have completed creating a corner shelf using a wooden ladder.\\n\", \"简要回答\": \"One of the most neglected places in interior design and decorating is the corner of the room. It's often awkward to fit interior decor items in a corner, so most people tend to leave it bare. Instead of neglecting the corner, however, you can utilize the space by installing a corner shelf. By following the proper steps, you can either create a triangular corner shelf or a corner shelf out of old wooden ladders that will maximize the use of your space and can enhance your overall interior decor.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Triangle Corner Shelves\", \"步骤\": [{\"编号\": 1, \"标题\": \"Measure the desired length of your shelves.\", \"描述\": \"Measure the two walls where the corner shelves will fit with a tape measure. Keep in mind that you'll want both of your shelves to be the same size on each wall. For the purpose of this shelf, we'll be creating a shelf with a 23-inch (58.42 cm) face. Measure from the corner of the wall to the space where you want your bookshelf to hang.\"}, {\"编号\": 2, \"标题\": \"Cut two 45 degree angles on a 1x3 inch (2.54x7.62 cm) board.\", \"描述\": \"Lay your board on the thin edge. On one end of a 1x3 inch (2.54x7.62 cm) board cut a 45-degree angle with a miter saw. Once you've made one cut, measure 23 inches (58.42 cm) down the board and mark an X. Cut another 45-degree angle, pointing outward, on the end of your board at the X that you drew. This piece of wood will become the face of your shelf.\\nEach end of your 1x3 inch (2.54x7.62 cm) board should be cut at a 45 degree angle.\\nRead the instruction manual for your miter saw and remember to keep your hands away from the blade.\\nWear goggles and a face mask when cutting wood.\\nThis board will act as a pattern that will help you build the rest of your shelves.\"}, {\"编号\": 3, \"标题\": \"Lay your measuring piece on top of a 3/4 inch (1.9 cm) thick plywood.\", \"描述\": \"Lay the 1x3 inch (2.54x7.62 cm) measuring wood diagonally on the surface of a piece of plywood. Flush the edges of your board to each side of the plywood. This should look like you are laying the wooden board over the corner of the plywood and creating a triangle. Draw a line straight across the plywood, using the board as your stencil. This will create what will be the top shelf.\"}, {\"编号\": 4, \"标题\": \"Measure the bottom of the shelf on a 1/4-inch (0.63 cm) plywood.\", \"描述\": \"Repeat the process that you just did, but this time on a thinner, 1/4-inch (0.63 cm), piece of plywood. Lay the 1x3 inch (2.54x7.62 cm) board that you cut previously over this piece of plywood and use a pencil to draw a straight line to create a triangle. This piece of wood will act as the bottom of your shelf.\"}, {\"编号\": 5, \"标题\": \"Make straight cuts through the lines you drew on the plywood.\", \"描述\": \"Cut each piece of your plywood with a circular saw. Each of these pieces of plywood should be equal in size because you used the same piece of 1x3 inch (2.54x7.62 cm) board as a stencil to draw your cutting line.\"}, {\"编号\": 6, \"标题\": \"Lay your triangle over the top of a 1x2-inch (2.54x 5.08 cm) board of wood.\", \"描述\": \"Lay the triangle piece that you created with plywood over the piece of 1x2-inch (2.54x 5.08 cm) wood that's laid out on its thin edge. Use a pencil to outline the triangle and make two diagonal lines on both ends of your 1x2-inch (2.54x 5.08 cm) wooden board. Marking this line with a pencil will create lines for your cuts.\\nDoing this will give you the exact dimensions of your frame without having to re-measure.\"}, {\"编号\": 7, \"标题\": \"Cut the lines that you created.\", \"描述\": \"Cut the 45-degree angles to create the frame for your shelves on the 1x2-inch (2.54x 5.08 cm) piece of wood. This piece of wood will be the front of your frame.\"}, {\"编号\": 8, \"标题\": \"Line up the two boards to create the tip of the frame.\", \"描述\": \"Take the excess board that you cut away from your 1x2-inch (2.54x 5.08 cm) board and line it up on the 45-degree angle of your freshly cut board. The boards should fit together flush on a the 45 degree angle that you cut. It should look like two sides of a triangle.\"}, {\"编号\": 9, \"标题\": \"Position your plywood triangle over the frame.\", \"描述\": \"Lay the plywood triangle over the 1x2-inch (2.54x 5.08 cm) piece of wood and use it to create another line on the excess piece that you just created. This piece should be longer than your other piece, and the excess will need to be removed. Draw a straight line where the plywood meets the wood, so that top of the shelf will run flush with your frame.\"}, {\"编号\": 10, \"标题\": \"Cut the last piece of wood to create the last piece of your frame.\", \"描述\": \"Using the circular saw again, cut the line that you just created on the 1x2-inch (2.54x 5.08 cm) piece of excess wood. This cut will be a straight line, at the bottom of the triangle, rather than a 45-degree angle.\"}, {\"编号\": 11, \"标题\": \"Cut the last piece of your frame.\", \"描述\": \"To get the proper length of the last piece of your frame, line up all three of the pieces of 1x2-inch (2.54x 5.08 cm) board. Lay your plywood over the frame again and make a mark on the last piece of 1x2-inch (2.54x 5.08 cm) wood, using the plywood as a stencil. Take a tape measure, and measure 3/4 of an inch (1.905 cm) in from that mark and draw a straight line across to make the final piece of the frame shorter.\\nCutting the last part of the frame 3/4 of an inch (1.905 cm) shorter will allow all pieces of your frame to line up.\"}, {\"编号\": 12, \"标题\": \"Assemble your frame.\", \"描述\": \"Line up the three sides of your frame and drive nails into all three corners of the frame. The nail should be driven through two sides of the triangle each time. Make sure that the nails connect each piece of the wooden frame together, securely.\"}, {\"编号\": 13, \"标题\": \"Nail or staple the front of the shelf to the frame.\", \"描述\": \"Use the original 1x3 inch (2.54x7.62 cm) piece of wood that you used for a stencil to fit over the front of your corner shelf. Use nails or screws on each side of the faceplate to secure it to the rest of your frame made up of 1x2-inch (2.54x 5.08 cm) pieces of wood .\"}, {\"编号\": 14, \"标题\": \"Paint or decorate your corner shelf.\", \"描述\": \"You can choose to keep your corner shelf the color of the wood that you created it with, or you can paint or stain your corner shelf. If you plan on placing things that can create moisture on your shelves, make sure to seal it to prevent damage to the paint.\"}, {\"编号\": 15, \"标题\": \"Nail or screw your corner shelf into the wall.\", \"描述\": \"Line the frame with your corner shelf into the corner of the room. Use nails and drive the parts of the frame that are touching the wall into your wall. You may need to put multiple nails into your frame depending on how much weight you want your corner shelf to be able to support.\\nIf there are studs near the corner of your wall, drive the nails into them instead of the sheetrock.\\nUse wall anchors and screws to better support your corner shelf if you are using more weight.\"}, {\"编号\": 16, \"标题\": \"Nail or staple the top and bottom of the shelf to the frame.\", \"描述\": \"Take the triangular pieces of plywood that you cut previously and set the thicker piece on top of the shelf. Drive nails or screws into the surface of the plywood and into your wooden frame to secure the top of the corner shelf to the frame. Your project is now complete and you can use your corner shelves to store things.\"}]}, {\"编号\": 2, \"标题\": \"Building a Corner Ladder Bookshelf\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut a wooden ladder in half.\", \"描述\": \"Use a hand saw or circular saw to cut a wooden ladder in half, width-wise, so that you have two halves of a ladder with complete rungs. Each half of the ladder will act as a shelf on both walls and will create a corner shelf.\"}, {\"编号\": 2, \"标题\": \"Use a stud finder to find the studs in your wall.\", \"描述\": \"Use an electronic stud finder that you can purchase at most home improvement stores. Slowly go over your wall with the stud finder until the indicator light flashes, indicating the presence of a stud. Find two studs on each of the walls and draw an X. When you are done, you should have four Xs. \\nYou'll use the studs to anchor your L brackets.\"}, {\"编号\": 3, \"标题\": \"Measure your walls and cut your ladder to length.\", \"描述\": \"Use a measuring tape to determine the width of each of the walls that you want your ladder bookshelf to be on. If your walls are smaller than the length of the ladder, you'll have to cut down each half to accommodate the size of your walls. Use a circular saw to cut down the ladder again to the measurements that you recorded.\"}, {\"编号\": 4, \"标题\": \"Screw L brackets into the wall to support the ladder.\", \"描述\": \"Use screws to screw in the L bracket firmly where you marked the studs. This bracket will be where the bottom of the ladder rests. Use a tape measure to gauge the height of your ladder. Once you get the ladder's height, use a tape measure to draw another X on each of the studs that correspond with the height of the ladder. This will designate where the top L brackets should be screwed in.\\nOnce you've screwed in all of your L brackets you should have a total of 4 L brackets on each wall.\\nScrew in the top L bracket so that the ladder hangs over the L bracket.\\nScrew in the bottom L bracket so that the ladder rests on top of it.\"}, {\"编号\": 5, \"标题\": \"Mount your ladder to the L brackets.\", \"描述\": \"Lift one-half of your ladder and place it onto your L brackets. Make sure that the brackets line up with the top and bottom of your ladder. After you mount your ladder to the bottom L brackets, you can work on securing the ladder to the brackets themselves.\"}, {\"编号\": 6, \"标题\": \"Screw your ladder into the L brackets.\", \"描述\": \"Use screws to screw the wooden ladder to the metal L-brackets on the wall. Use a power drill to drive the screws halfway into the holes of the L brackets and into your wooden ladder. Once all the L brackets have been screwed in half way, use your power drill to tighten the screws and secure the ladder to the wall.\"}, {\"编号\": 7, \"标题\": \"Repeat the process with the other half of your ladder.\", \"描述\": \"Hang and drill the other side of the ladder to the other wall in your room. Once you're done securing it to the wall, you'll have completed creating a corner shelf using a wooden ladder.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
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How to Build Teamwork in the Office
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1. Fostering a Collaborative Environment
1-1. Share a common goal.
At its core, a team is a group of people working together to accomplish a shared goal. In any teamwork-building effort, you'll need to remind your employees that they need to work together to accomplish that common goal.
Remind employees why the team they're on exists, and emphasize the importance of collaboration and cooperation.
Prioritize team efforts based on the common goal being worked towards.
Consider creating a motto, award, or motivational poster that emphasizes and rewards teamwork.
1-2. Develop a vision statement reflecting your goal.
In addition to having a shared goal, you may want to consider drafting a vision statement for your employees to follow. Your vision statement should reiterate the importance of teamwork, shared values, and inclusion in the workplace.
Your vision statement should specify what inclusion should look like in the workplace.
Try to establish specific behavioral expectations of your team. These expectations should foster a trusting, open, and cooperative environment.
Give concrete recommendations for your employees. Don't use abstractions or metaphor; be clear, concise, and specific.
1-3. Reinforce office roles.
As a manager or supervisor, your role is sort of a coach to your employees. But each employee should have a role as well. These roles should be clear to the employees, and should help work towards the shared goal you have for your company.
Review each employee's role from time to time, and remind your employees what their roles are.
Reiterate responsibilities and expectations when delegating work and assignments.
Help your employees find ways to help one another.
1-4. Promote open communication.
Miscommunication is threatening to the wellbeing of any organization. It could cause the team of employees to lose focus, trust, and morale.
It's better to accidentally over-communicate than to risk under-communicating.
Try to understand every aspect of the issue at hand.
Clarify errors and clear up misunderstandings as soon as they arise.
Reinforce teamwork and cooperation, and recognize your employees' efforts.
1-5. Address non-cooperative behavior.
At some point, if you oversee operations and lead a team of employees, you may encounter someone who rejects teamwork and has a hard time being a team player. This person may be a "loner" type, or might simply not believe in the shared goals you've laid out for your employees. No matter what the situation may be, you'll need to address this behavior head-on to prevent your other employees from feeling unsafe.
Have a calm, direct conversation with your employee to address his behavior. Explain why his behavior is a problem, and encourage him to modify his behavior for the betterment of your work environment.
Remind your employee that he's part of a team, and he must embrace the ethics and morale of that team.
Try creating a special niche role for your employee that he can successfully and productively fill. Take his experience, skills, and length of employment into account when designing a role for him.
2. Using Team-Building Activities
2-1. Have a clear focus.
Before you turn your employees loose in a round of team-building exercises, it's important to establish what the point of each activity is and what you hope to accomplish with it. Activities can (and arguably should) be fun, but they should ultimately serve a purpose and strengthen the bonds between your employees.
Make sure your goals determine the activity you choose. Don't waste time with aimless activities just because they're fun.
Communicate to your staff in advance what the purpose of each activity is.
2-2. Strengthen communication skills.
One way to foster stronger communication between coworkers is to use children's building blocks to design small sculptures. This requires observation skills, strong leadership abilities, and group communication.
Break your employees up into small teams (no more than four people per team).
Build a small sculpture using children's building blocks. Make sure the sculpture is hidden from the teams.
Hand out the necessary building blocks to each team.
Choose one instructor from each team (perhaps supervisors or managers) to come up and view the sculpture at the same time. Their remaining team members should remain at their stations, out of view of the sculpture.
Each instructor may only view the sculpture for 10 seconds at a time. After 10 seconds they must all return to their groups and direct their team mates on how to complete the sculpture.
2-3. Build trust
A good way to build trust between coworkers is by having one employee lead another. This is an excellent opportunity to pair together people who don't get along or don't trust one another.
Set up an obstacle course using chairs, boxes, cones, and anything else you might have lying around the office - just be sure you don't use any objects that could hurt someone.
Split your employees into pairs. Again, focus on pairing together people who might not work well together normally, as this is an opportunity to improve their relationship.
Blindfold one person, and instruct him not to talk.
Have his partner lead him through the obstacle course by giving verbal directions only. The goal is to have each blindfolded employee make it through the obstacles and reach the far side of the course.
2-4. Develop patience and teamwork.
A good team activity for your employees is the "watch your back" exercise. This forces your employees to work together, have patience for one another, and coordinate their movements to work as a team. You can instruct your employees to carry over the coordination and patience they have for one another during this exercise into their day to day work lives.
Make a start line and a finish line.
Instruct everyone to stand side-by-side with their arms linked at the elbows.
While keeping their arms linked, have your employees move together as a unit towards the finish line without losing anyone.
To really build patience, you can time them and have your employees repeat the exercise until they can get to the finish line under a certain time limit. Figure out a time limit that is both challenging but realistic for the distance you're expecting them to cover.
2-5. Have employees create a team-building activity.
Having your employees devise and implement their own original team exercise can change things up and get your employees motivated to succeed. It also requires teamwork in and of itself, as each group of employees must work together to develop an activity and agree on how best to design it.
Create a fake problem. Tell your employees that you were going to spend an hour doing a problem solving activity, but you didn't want them to rehash something they've done before in the past.
Have each group of employees devise their own unique problem-solving activity. They'll need to work together and form some type of consensus on whether the activity will work.
Once each group has come up with their own activity, have each group of employees participate in one another's exercises.
3. Finding Other Ways to Build Teamwork
3-1. Host office potlucks.
Buying your employees a meal (like a pizza party) from time to time can help boost morale. But hosting a potluck might be even more effective at fostering a sense of teamwork and cooperation. Each employee will participate and work together to feed the staff with their own specialty, which also works as a metaphor for inter-office cooperation.
Announce the potluck a week or two in advance so that your employees can buy and prepare whatever foods they'll need.
Ask your employees where their culinary strengths lie, and encourage them to create their own healthy, delicious contributions.
3-2. Start a sports league.
Team work is a vital part of office productivity. It's also a natural part of team sports, which explains why so many offices host after work sports leagues. Starting a softball or bowling league can give your employees a chance to work together as a team while also relaxing and enjoying some down time together.
Talk to other offices in your area and see if they'd be interested in joining a friendly recreational sports league.
If other offices aren't interested, consider starting an intramural league that only involves your employees.
Contact local venues (like ball parks and bowling alleys) to find out how to start a league, and ask about discounts available for larger teams.
3-3. Consider hosting a charity event.
Another great way to have your employees bond while working towards a shared goal is a charity event. You can organize your own event, or sign up your employees to join in with an existing event.
If you're starting your own event, seek feedback from your team. Talk to your employees, and ask them to vote on an event to participate in, as well as a charity to benefit from that event.
Have employees who are interested in participating raise money or collect donations. Don't make donations mandatory, but remind your employees how important it is to help out the charity they choose.
You can join a walkathon, for example, or simply offer your employees the opportunity to volunteer with an existing charity.
|
{
"create_time": "20230517 10:59:11",
"回答明细": "{\"回答\": \"1. Fostering a Collaborative Environment\\n1-1. Share a common goal.\\nAt its core, a team is a group of people working together to accomplish a shared goal. In any teamwork-building effort, you'll need to remind your employees that they need to work together to accomplish that common goal.\\nRemind employees why the team they're on exists, and emphasize the importance of collaboration and cooperation.\\nPrioritize team efforts based on the common goal being worked towards.\\nConsider creating a motto, award, or motivational poster that emphasizes and rewards teamwork.\\n1-2. Develop a vision statement reflecting your goal.\\nIn addition to having a shared goal, you may want to consider drafting a vision statement for your employees to follow. Your vision statement should reiterate the importance of teamwork, shared values, and inclusion in the workplace.\\nYour vision statement should specify what inclusion should look like in the workplace.\\nTry to establish specific behavioral expectations of your team. These expectations should foster a trusting, open, and cooperative environment.\\nGive concrete recommendations for your employees. Don't use abstractions or metaphor; be clear, concise, and specific.\\n1-3. Reinforce office roles.\\nAs a manager or supervisor, your role is sort of a coach to your employees. But each employee should have a role as well. These roles should be clear to the employees, and should help work towards the shared goal you have for your company.\\nReview each employee's role from time to time, and remind your employees what their roles are.\\nReiterate responsibilities and expectations when delegating work and assignments.\\nHelp your employees find ways to help one another.\\n1-4. Promote open communication.\\nMiscommunication is threatening to the wellbeing of any organization. It could cause the team of employees to lose focus, trust, and morale.\\nIt's better to accidentally over-communicate than to risk under-communicating.\\nTry to understand every aspect of the issue at hand.\\nClarify errors and clear up misunderstandings as soon as they arise.\\nReinforce teamwork and cooperation, and recognize your employees' efforts.\\n1-5. Address non-cooperative behavior.\\nAt some point, if you oversee operations and lead a team of employees, you may encounter someone who rejects teamwork and has a hard time being a team player. This person may be a \\\"loner\\\" type, or might simply not believe in the shared goals you've laid out for your employees. No matter what the situation may be, you'll need to address this behavior head-on to prevent your other employees from feeling unsafe.\\nHave a calm, direct conversation with your employee to address his behavior. Explain why his behavior is a problem, and encourage him to modify his behavior for the betterment of your work environment.\\nRemind your employee that he's part of a team, and he must embrace the ethics and morale of that team.\\nTry creating a special niche role for your employee that he can successfully and productively fill. Take his experience, skills, and length of employment into account when designing a role for him.\\n2. Using Team-Building Activities\\n2-1. Have a clear focus.\\nBefore you turn your employees loose in a round of team-building exercises, it's important to establish what the point of each activity is and what you hope to accomplish with it. Activities can (and arguably should) be fun, but they should ultimately serve a purpose and strengthen the bonds between your employees.\\nMake sure your goals determine the activity you choose. Don't waste time with aimless activities just because they're fun.\\nCommunicate to your staff in advance what the purpose of each activity is.\\n2-2. Strengthen communication skills.\\nOne way to foster stronger communication between coworkers is to use children's building blocks to design small sculptures. This requires observation skills, strong leadership abilities, and group communication.\\nBreak your employees up into small teams (no more than four people per team).\\nBuild a small sculpture using children's building blocks. Make sure the sculpture is hidden from the teams.\\nHand out the necessary building blocks to each team.\\nChoose one instructor from each team (perhaps supervisors or managers) to come up and view the sculpture at the same time. Their remaining team members should remain at their stations, out of view of the sculpture.\\nEach instructor may only view the sculpture for 10 seconds at a time. After 10 seconds they must all return to their groups and direct their team mates on how to complete the sculpture.\\n2-3. Build trust\\nA good way to build trust between coworkers is by having one employee lead another. This is an excellent opportunity to pair together people who don't get along or don't trust one another.\\nSet up an obstacle course using chairs, boxes, cones, and anything else you might have lying around the office - just be sure you don't use any objects that could hurt someone.\\nSplit your employees into pairs. Again, focus on pairing together people who might not work well together normally, as this is an opportunity to improve their relationship.\\nBlindfold one person, and instruct him not to talk.\\nHave his partner lead him through the obstacle course by giving verbal directions only. The goal is to have each blindfolded employee make it through the obstacles and reach the far side of the course.\\n2-4. Develop patience and teamwork.\\nA good team activity for your employees is the \\\"watch your back\\\" exercise. This forces your employees to work together, have patience for one another, and coordinate their movements to work as a team. You can instruct your employees to carry over the coordination and patience they have for one another during this exercise into their day to day work lives.\\nMake a start line and a finish line.\\nInstruct everyone to stand side-by-side with their arms linked at the elbows.\\nWhile keeping their arms linked, have your employees move together as a unit towards the finish line without losing anyone.\\nTo really build patience, you can time them and have your employees repeat the exercise until they can get to the finish line under a certain time limit. Figure out a time limit that is both challenging but realistic for the distance you're expecting them to cover.\\n2-5. Have employees create a team-building activity.\\nHaving your employees devise and implement their own original team exercise can change things up and get your employees motivated to succeed. It also requires teamwork in and of itself, as each group of employees must work together to develop an activity and agree on how best to design it.\\nCreate a fake problem. Tell your employees that you were going to spend an hour doing a problem solving activity, but you didn't want them to rehash something they've done before in the past.\\nHave each group of employees devise their own unique problem-solving activity. They'll need to work together and form some type of consensus on whether the activity will work.\\nOnce each group has come up with their own activity, have each group of employees participate in one another's exercises.\\n3. Finding Other Ways to Build Teamwork\\n3-1. Host office potlucks.\\nBuying your employees a meal (like a pizza party) from time to time can help boost morale. But hosting a potluck might be even more effective at fostering a sense of teamwork and cooperation. Each employee will participate and work together to feed the staff with their own specialty, which also works as a metaphor for inter-office cooperation.\\nAnnounce the potluck a week or two in advance so that your employees can buy and prepare whatever foods they'll need.\\nAsk your employees where their culinary strengths lie, and encourage them to create their own healthy, delicious contributions.\\n3-2. Start a sports league.\\nTeam work is a vital part of office productivity. It's also a natural part of team sports, which explains why so many offices host after work sports leagues. Starting a softball or bowling league can give your employees a chance to work together as a team while also relaxing and enjoying some down time together.\\nTalk to other offices in your area and see if they'd be interested in joining a friendly recreational sports league.\\nIf other offices aren't interested, consider starting an intramural league that only involves your employees.\\nContact local venues (like ball parks and bowling alleys) to find out how to start a league, and ask about discounts available for larger teams.\\n3-3. Consider hosting a charity event.\\nAnother great way to have your employees bond while working towards a shared goal is a charity event. You can organize your own event, or sign up your employees to join in with an existing event.\\nIf you're starting your own event, seek feedback from your team. Talk to your employees, and ask them to vote on an event to participate in, as well as a charity to benefit from that event.\\nHave employees who are interested in participating raise money or collect donations. Don't make donations mandatory, but remind your employees how important it is to help out the charity they choose.\\nYou can join a walkathon, for example, or simply offer your employees the opportunity to volunteer with an existing charity.\\n\", \"简要回答\": \"Strengthening teamwork in an office environment can contribute to a greater sense of unity, improved productivity, and employee satisfaction. Establishing team-building goals, clarifying employee roles and responsibilities, holding regular team meetings, and organizing social activities are all effective ways to increase camaraderie and cooperation. Ideally, the lessons learned during teamwork-building exercises will carry over into day-to-day operations, making everyone work better and more efficiently.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Fostering a Collaborative Environment\", \"步骤\": [{\"编号\": 1, \"标题\": \"Share a common goal.\", \"描述\": \"At its core, a team is a group of people working together to accomplish a shared goal. In any teamwork-building effort, you'll need to remind your employees that they need to work together to accomplish that common goal.\\nRemind employees why the team they're on exists, and emphasize the importance of collaboration and cooperation.\\nPrioritize team efforts based on the common goal being worked towards.\\nConsider creating a motto, award, or motivational poster that emphasizes and rewards teamwork.\"}, {\"编号\": 2, \"标题\": \"Develop a vision statement reflecting your goal.\", \"描述\": \"In addition to having a shared goal, you may want to consider drafting a vision statement for your employees to follow. Your vision statement should reiterate the importance of teamwork, shared values, and inclusion in the workplace.\\nYour vision statement should specify what inclusion should look like in the workplace.\\nTry to establish specific behavioral expectations of your team. These expectations should foster a trusting, open, and cooperative environment.\\nGive concrete recommendations for your employees. Don't use abstractions or metaphor; be clear, concise, and specific.\"}, {\"编号\": 3, \"标题\": \"Reinforce office roles.\", \"描述\": \"As a manager or supervisor, your role is sort of a coach to your employees. But each employee should have a role as well. These roles should be clear to the employees, and should help work towards the shared goal you have for your company.\\nReview each employee's role from time to time, and remind your employees what their roles are.\\nReiterate responsibilities and expectations when delegating work and assignments.\\nHelp your employees find ways to help one another.\"}, {\"编号\": 4, \"标题\": \"Promote open communication.\", \"描述\": \"Miscommunication is threatening to the wellbeing of any organization. It could cause the team of employees to lose focus, trust, and morale.\\nIt's better to accidentally over-communicate than to risk under-communicating.\\nTry to understand every aspect of the issue at hand.\\nClarify errors and clear up misunderstandings as soon as they arise.\\nReinforce teamwork and cooperation, and recognize your employees' efforts.\"}, {\"编号\": 5, \"标题\": \"Address non-cooperative behavior.\", \"描述\": \"At some point, if you oversee operations and lead a team of employees, you may encounter someone who rejects teamwork and has a hard time being a team player. This person may be a \\\"loner\\\" type, or might simply not believe in the shared goals you've laid out for your employees. No matter what the situation may be, you'll need to address this behavior head-on to prevent your other employees from feeling unsafe.\\nHave a calm, direct conversation with your employee to address his behavior. Explain why his behavior is a problem, and encourage him to modify his behavior for the betterment of your work environment.\\nRemind your employee that he's part of a team, and he must embrace the ethics and morale of that team.\\nTry creating a special niche role for your employee that he can successfully and productively fill. Take his experience, skills, and length of employment into account when designing a role for him.\"}]}, {\"编号\": 2, \"标题\": \"Using Team-Building Activities\", \"步骤\": [{\"编号\": 1, \"标题\": \"Have a clear focus.\", \"描述\": \"Before you turn your employees loose in a round of team-building exercises, it's important to establish what the point of each activity is and what you hope to accomplish with it. Activities can (and arguably should) be fun, but they should ultimately serve a purpose and strengthen the bonds between your employees.\\nMake sure your goals determine the activity you choose. Don't waste time with aimless activities just because they're fun.\\nCommunicate to your staff in advance what the purpose of each activity is.\"}, {\"编号\": 2, \"标题\": \"Strengthen communication skills.\", \"描述\": \"One way to foster stronger communication between coworkers is to use children's building blocks to design small sculptures. This requires observation skills, strong leadership abilities, and group communication.\\nBreak your employees up into small teams (no more than four people per team).\\nBuild a small sculpture using children's building blocks. Make sure the sculpture is hidden from the teams.\\nHand out the necessary building blocks to each team.\\nChoose one instructor from each team (perhaps supervisors or managers) to come up and view the sculpture at the same time. Their remaining team members should remain at their stations, out of view of the sculpture.\\nEach instructor may only view the sculpture for 10 seconds at a time. After 10 seconds they must all return to their groups and direct their team mates on how to complete the sculpture.\"}, {\"编号\": 3, \"标题\": \"Build trust\", \"描述\": \"A good way to build trust between coworkers is by having one employee lead another. This is an excellent opportunity to pair together people who don't get along or don't trust one another.\\nSet up an obstacle course using chairs, boxes, cones, and anything else you might have lying around the office - just be sure you don't use any objects that could hurt someone.\\nSplit your employees into pairs. Again, focus on pairing together people who might not work well together normally, as this is an opportunity to improve their relationship.\\nBlindfold one person, and instruct him not to talk.\\nHave his partner lead him through the obstacle course by giving verbal directions only. The goal is to have each blindfolded employee make it through the obstacles and reach the far side of the course.\"}, {\"编号\": 4, \"标题\": \"Develop patience and teamwork.\", \"描述\": \"A good team activity for your employees is the \\\"watch your back\\\" exercise. This forces your employees to work together, have patience for one another, and coordinate their movements to work as a team. You can instruct your employees to carry over the coordination and patience they have for one another during this exercise into their day to day work lives.\\nMake a start line and a finish line.\\nInstruct everyone to stand side-by-side with their arms linked at the elbows.\\nWhile keeping their arms linked, have your employees move together as a unit towards the finish line without losing anyone.\\nTo really build patience, you can time them and have your employees repeat the exercise until they can get to the finish line under a certain time limit. Figure out a time limit that is both challenging but realistic for the distance you're expecting them to cover.\"}, {\"编号\": 5, \"标题\": \"Have employees create a team-building activity.\", \"描述\": \"Having your employees devise and implement their own original team exercise can change things up and get your employees motivated to succeed. It also requires teamwork in and of itself, as each group of employees must work together to develop an activity and agree on how best to design it.\\nCreate a fake problem. Tell your employees that you were going to spend an hour doing a problem solving activity, but you didn't want them to rehash something they've done before in the past.\\nHave each group of employees devise their own unique problem-solving activity. They'll need to work together and form some type of consensus on whether the activity will work.\\nOnce each group has come up with their own activity, have each group of employees participate in one another's exercises.\"}]}, {\"编号\": 3, \"标题\": \"Finding Other Ways to Build Teamwork\", \"步骤\": [{\"编号\": 1, \"标题\": \"Host office potlucks.\", \"描述\": \"Buying your employees a meal (like a pizza party) from time to time can help boost morale. But hosting a potluck might be even more effective at fostering a sense of teamwork and cooperation. Each employee will participate and work together to feed the staff with their own specialty, which also works as a metaphor for inter-office cooperation.\\nAnnounce the potluck a week or two in advance so that your employees can buy and prepare whatever foods they'll need.\\nAsk your employees where their culinary strengths lie, and encourage them to create their own healthy, delicious contributions.\"}, {\"编号\": 2, \"标题\": \"Start a sports league.\", \"描述\": \"Team work is a vital part of office productivity. It's also a natural part of team sports, which explains why so many offices host after work sports leagues. Starting a softball or bowling league can give your employees a chance to work together as a team while also relaxing and enjoying some down time together.\\nTalk to other offices in your area and see if they'd be interested in joining a friendly recreational sports league.\\nIf other offices aren't interested, consider starting an intramural league that only involves your employees.\\nContact local venues (like ball parks and bowling alleys) to find out how to start a league, and ask about discounts available for larger teams.\"}, {\"编号\": 3, \"标题\": \"Consider hosting a charity event.\", \"描述\": \"Another great way to have your employees bond while working towards a shared goal is a charity event. You can organize your own event, or sign up your employees to join in with an existing event.\\nIf you're starting your own event, seek feedback from your team. Talk to your employees, and ask them to vote on an event to participate in, as well as a charity to benefit from that event.\\nHave employees who are interested in participating raise money or collect donations. Don't make donations mandatory, but remind your employees how important it is to help out the charity they choose.\\nYou can join a walkathon, for example, or simply offer your employees the opportunity to volunteer with an existing charity.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,177 |
How to Build Trailers
|
1. Constructing the Frame
1-1. Get four 2 in (5.1 cm) x 3 in (7.6 cm) pieces of rectangular steel tubing for the perimeter.
The perimeter pieces are the 4 pieces of metal that form the rectangle for the trailer’s base. For this trailer, use 2 length pieces 6 feet (1.8 m) long and 2 width pieces 4 feet (1.2 m) long. Either buy 4 pieces cut to this length, or buy a longer piece and cut it to size yourself.
For this trailer, you’ll need 20 feet (6.1 m), or 240 inches (610 cm), of steel total for the base. Buy enough to complete the job.
If you’re building your trailer to different dimensions, then adjust this step to meet your needs.
1-2. Cut a 45-degree angle into the end of each perimeter piece.
Use a protractor and measure a 45-degree angle into both sides of each perimeter piece. Make sure the angles on each base piece are facing the same direction. Then use a power saw or miter saw and cut the angle into each piece.
Miter saws are best to use here because you can adjust the saw to the angle you want to cut. This ensures you get a proper, 45-degree angle.
Most power saws can cut metal, but be sure to use a blade designed for metal.
Always wear goggles and gloves when cutting metal. A welding mask would be even better, because cutting metal produces sparks.
1-3. Arrange the base pieces on a flat surface.
Once the angles are cut, lay out the trailer perimeter. Work on a flat surface, like your driveway or garage floor. Lay out one of the 6 ft (1.8 m) pieces. Then fit a 4 ft (1.2 m) piece into each corner. Lay down the last 6 ft (1.8 m) piece to complete the rectangle.
Push the pieces together so there is as little space between them as possible.
If you aren’t sure if you’re working on a flat surface, put a level on the floor and check.
1-4. Weld
With the perimeter formed, fasten the pieces together. Use a blowtorch or similar welding tool and weld along the corners of the rectangle. Weld all the areas you can reach first. Then let the metal cool down and flip it over so you can reach the bottom.
Make sure there are no openings or holes in your weld spots. This keeps water out and prevents rusting.
You can rent welding equipment from hardware stores, or buy it if you prefer.
Wear a welding mask, thick gloves, and a leather apron while you weld. Never touch metal right after you welded it. Wait for everything to cool down first.
1-5. Cut a support beam for the center of the trailer bed.
Use the same type of steel beams you used for the perimeter. Measure the width between the 2 longer sections of the perimeter. Then cut a piece of steel to that length. Fit it in between the length pieces to make sure it fits snuggly.
Don’t worry if it’s a tight fit or if you have to press the piece in. It should fit tight so it welds better.
1-6. Weld the support beam at the halfway point of the trailer length.
Measure the trailer lengthwise and find the halfway point. Mark this off with chalk. Then fit the support beam into this spot and weld it in place.
2. Attaching the Trailer Tongue
2-1. Cut a 4.5 ft (1.4 m) piece of metal for the tongue.
The tongue is the piece of metal that attaches to your car. Take the same type of steel you used for the perimeter and cut it to 4.5 ft (1.4 m).
4.5 feet (1.4 m) is a standard tongue size for an average trailer and towing vehicle. A general rule of thumb is that the tongue should be 1/2 the length of the towing vehicle plus 1 foot (0.30 m) to ensure it has clearance when you turn.
If your tongue is longer than 5 ft (1.5 m), it needs extra reinforcing to stay stable.
2-2. Make a notch in the tongue and rear support beam so they fit over each other.
These notches fit the tongue and support beam together. Measure the distance from the middle support beam to the outer beam at the back of the trailer. Then measure this same distance on the tongue and mark it. Cut out a section the same width as the support beam halfway up the tongue at this point. Then measure the support beam and find its midpoint. Cut a notch there the same width as the tongue halfway down the beam.
For this step, a portable power saw is easier than a miter saw.
2-3. Fit the two notches together.
Take the tongue notch and slide it into the beam notch. Make sure the tongue rests level on the ground and reaches the middle support beam.
Confirm that the tongue is in the center by measuring from the 2 back corners of the trailer bed to the tip of the tongue. Those 2 measurements should be equal, which confirms that the tongue is centered.
2-4. Weld the tongue to the trailer bed.
There are 2 points of connection between the tongue and the trailer bed. First is the middle support beam, where the end of the tongue reaches. Second is the notch on the back beam. Weld both locations so the tongue is attached.
2-5. Attach the hitch connection to the end of the tongue.
Complete the tongue with a hitch connection. This is where the trailer attaches to your car. Get a hitch connector that fits into your car hitch. Then fit it onto the end of the tongue and weld it on.
Hitch connectors are available from automotive stores. Make sure you get one that is the same width as the tongue.
Some hitch connectors have holes for bolts. In this case, fit the connector onto the end of the tongue. Then drill through the bolt holes to make holes in the tongue. Screw the bolts in and then weld the end of the connector to the tongue.
3. Building the Cage and Tailgate
3-1. Construct a cage top the same size as the trailer perimeter out of metal pipe.
This cage top is the same size as the trailer bed, except it only has 3 sides. Get metal pipes that are 1 inch (2.5 cm) in diameter. Take 2 pieces of 6 ft (1.8 m) pipe and 1 piece of 4 ft (1.2 m) pipe. Place the 2 longer pipes on a flat surface parallel to each other. Lay the shorter pipe between them at one side, making a 3-sided rectangle. Then weld the corners together.
Standard metal tubing will work for this cage top.
If the pipes aren’t the correct size when you buy them, measure and cut the pipes to the correct size.
3-2. Weld vertical metal pipes to each corner of the trailer bed.
These form the support beams for the cage top. Cut 4 pieces of metal tubing to 2 feet (0.61 m). Then weld each one to the corner of the bed.
The height depends on what you plan on hauling. 2 feet (0.61 m) covers most general needs. If you’ll be piling up a lot of material into the trailer, then you might need a taller cage.
3-3. Attach the cage top to the metal pipes.
Once the cage top is complete, lift it into position. Leave the open side on the opposite side from the trailer tongue. Rest it on top of the support beams and weld it into place.
Having someone else help lift the cage top and hold it in place while you weld makes this part much easier.
3-4. Build a trailer tailgate out of metal tubing.
Use the same tubing you used for the cage. Cut 2 of them to be 4 ft (1.2 m) and 2 to be 2 ft (0.61 m) long. Lay the 2 longer pipes out parallel to each other. Then place 1 shorter pipe at each end to make a rectangle. Weld the corners together. Then weld metal mesh over the open section.
For an easier job, you can also make the tailgate out of a single piece of metal. This will be heavy, however.
Metal mesh is available at hardware stores or scrapyards.
3-5. Fasten the tailgate to the trailer with door hinges.
Take 2 normal door hinges. Measure 6 inches (15 cm) in from each side on the bottom of the trailer and mark these 2 points. Weld a hinge on each point. Then weld the bottom of the tailgate to each hinge.
To close the tailgate you have several options. For a simple solution, wrap a chain around the gate and bar to keep it closed.
You could also attach connectors to the gate and trailer bed. Get 4 circular metal loops from the hardware store. Weld 2 onto the top corner of the cage facing backward. Weld the other 2 onto the outer top edge of the tailgate, facing outward. Then close the gate so the loops line up and drop pins into them to keep it closed.
3-6. Cover the bed and sides with metal mesh.
Finally, complete the trailer bed by covering it with metal mesh. Cut a sheet of mesh to the size of the base and roll it out. Attach it by welding down each point of the mesh that touches the trailer bed. Cut more sheets to fit each side of the bed as well, then attach them with the same welding process.
Some prefer to use plywood for the base of the trailer because it’s cheaper and lighter. If you won’t be carrying heavy loads, then lay plywood down for the trailer base.
4. Installing the Axle and Wheels
4-1. Get an axle kit from a hardware store.
For the wheels of your trailer, use good-quality axles. Kits are available from hardware stores that include the axle and tire attachments. Get a kit that fits the dimensions of your trailer.
Some also use old car axles for a cheaper option. If you prefer this option, check around at scrap yards for extra parts.
Remember that car axles and tires will be heavier than trailer parts.
4-2. Place the axle 28.8 inches (73 cm) from the back of the bed.
For single-axle trailers, building recommendations say to place 60% of the trailer length in front of the axle and 40% behind it. This provides an ideal balance. For a 6 ft (1.8 m) trailer, place the axle 28.8 inches (73 cm) from the back of the bed.
For a trailer of a different length, multiply its total length by 0.4. The result is the distance to place the axle from the rear of the trailer.
4-3. Weld the axle clasps to the bottom of the trailer bed.
Each side of the axle has 2 clasps that hold it in place. Press these clasps against the trailer beam and weld them down.
If the clasps won’t stay in place, clamp them down while you weld.
4-4. Attach and fill the tires.
Finally, complete the trailer by attaching the tires. Slip the rubber onto the wheel. Then use an air compressor and fill the tires to their recommended pressure.
The recommendation for most trailer tires if 35-40 psi, but check the specifications on your product.
If you aren’t sure how to install and fill the tires properly, let a professional do it so your trailer is safe.
Warnings
Always use the proper safety equipment every time you weld.
After attaching your trailer to the car, start off driving very slowly to make sure it stays attached.
|
{
"create_time": "20230517 10:59:12",
"回答明细": "{\"回答\": \"1. Constructing the Frame\\n1-1. Get four 2 in (5.1 cm) x 3 in (7.6 cm) pieces of rectangular steel tubing for the perimeter.\\nThe perimeter pieces are the 4 pieces of metal that form the rectangle for the trailer’s base. For this trailer, use 2 length pieces 6 feet (1.8 m) long and 2 width pieces 4 feet (1.2 m) long. Either buy 4 pieces cut to this length, or buy a longer piece and cut it to size yourself.\\nFor this trailer, you’ll need 20 feet (6.1 m), or 240 inches (610 cm), of steel total for the base. Buy enough to complete the job.\\nIf you’re building your trailer to different dimensions, then adjust this step to meet your needs.\\n1-2. Cut a 45-degree angle into the end of each perimeter piece.\\nUse a protractor and measure a 45-degree angle into both sides of each perimeter piece. Make sure the angles on each base piece are facing the same direction. Then use a power saw or miter saw and cut the angle into each piece.\\nMiter saws are best to use here because you can adjust the saw to the angle you want to cut. This ensures you get a proper, 45-degree angle.\\nMost power saws can cut metal, but be sure to use a blade designed for metal.\\nAlways wear goggles and gloves when cutting metal. A welding mask would be even better, because cutting metal produces sparks.\\n1-3. Arrange the base pieces on a flat surface.\\nOnce the angles are cut, lay out the trailer perimeter. Work on a flat surface, like your driveway or garage floor. Lay out one of the 6 ft (1.8 m) pieces. Then fit a 4 ft (1.2 m) piece into each corner. Lay down the last 6 ft (1.8 m) piece to complete the rectangle.\\nPush the pieces together so there is as little space between them as possible.\\nIf you aren’t sure if you’re working on a flat surface, put a level on the floor and check.\\n1-4. Weld\\nWith the perimeter formed, fasten the pieces together. Use a blowtorch or similar welding tool and weld along the corners of the rectangle. Weld all the areas you can reach first. Then let the metal cool down and flip it over so you can reach the bottom.\\nMake sure there are no openings or holes in your weld spots. This keeps water out and prevents rusting.\\nYou can rent welding equipment from hardware stores, or buy it if you prefer.\\nWear a welding mask, thick gloves, and a leather apron while you weld. Never touch metal right after you welded it. Wait for everything to cool down first.\\n1-5. Cut a support beam for the center of the trailer bed.\\nUse the same type of steel beams you used for the perimeter. Measure the width between the 2 longer sections of the perimeter. Then cut a piece of steel to that length. Fit it in between the length pieces to make sure it fits snuggly.\\nDon’t worry if it’s a tight fit or if you have to press the piece in. It should fit tight so it welds better.\\n1-6. Weld the support beam at the halfway point of the trailer length.\\nMeasure the trailer lengthwise and find the halfway point. Mark this off with chalk. Then fit the support beam into this spot and weld it in place.\\n2. Attaching the Trailer Tongue\\n2-1. Cut a 4.5 ft (1.4 m) piece of metal for the tongue.\\nThe tongue is the piece of metal that attaches to your car. Take the same type of steel you used for the perimeter and cut it to 4.5 ft (1.4 m).\\n4.5 feet (1.4 m) is a standard tongue size for an average trailer and towing vehicle. A general rule of thumb is that the tongue should be 1/2 the length of the towing vehicle plus 1 foot (0.30 m) to ensure it has clearance when you turn.\\nIf your tongue is longer than 5 ft (1.5 m), it needs extra reinforcing to stay stable.\\n2-2. Make a notch in the tongue and rear support beam so they fit over each other.\\nThese notches fit the tongue and support beam together. Measure the distance from the middle support beam to the outer beam at the back of the trailer. Then measure this same distance on the tongue and mark it. Cut out a section the same width as the support beam halfway up the tongue at this point. Then measure the support beam and find its midpoint. Cut a notch there the same width as the tongue halfway down the beam.\\nFor this step, a portable power saw is easier than a miter saw.\\n2-3. Fit the two notches together.\\nTake the tongue notch and slide it into the beam notch. Make sure the tongue rests level on the ground and reaches the middle support beam.\\nConfirm that the tongue is in the center by measuring from the 2 back corners of the trailer bed to the tip of the tongue. Those 2 measurements should be equal, which confirms that the tongue is centered.\\n2-4. Weld the tongue to the trailer bed.\\nThere are 2 points of connection between the tongue and the trailer bed. First is the middle support beam, where the end of the tongue reaches. Second is the notch on the back beam. Weld both locations so the tongue is attached.\\n2-5. Attach the hitch connection to the end of the tongue.\\nComplete the tongue with a hitch connection. This is where the trailer attaches to your car. Get a hitch connector that fits into your car hitch. Then fit it onto the end of the tongue and weld it on.\\nHitch connectors are available from automotive stores. Make sure you get one that is the same width as the tongue.\\nSome hitch connectors have holes for bolts. In this case, fit the connector onto the end of the tongue. Then drill through the bolt holes to make holes in the tongue. Screw the bolts in and then weld the end of the connector to the tongue.\\n3. Building the Cage and Tailgate\\n3-1. Construct a cage top the same size as the trailer perimeter out of metal pipe.\\nThis cage top is the same size as the trailer bed, except it only has 3 sides. Get metal pipes that are 1 inch (2.5 cm) in diameter. Take 2 pieces of 6 ft (1.8 m) pipe and 1 piece of 4 ft (1.2 m) pipe. Place the 2 longer pipes on a flat surface parallel to each other. Lay the shorter pipe between them at one side, making a 3-sided rectangle. Then weld the corners together.\\nStandard metal tubing will work for this cage top.\\nIf the pipes aren’t the correct size when you buy them, measure and cut the pipes to the correct size.\\n3-2. Weld vertical metal pipes to each corner of the trailer bed.\\nThese form the support beams for the cage top. Cut 4 pieces of metal tubing to 2 feet (0.61 m). Then weld each one to the corner of the bed.\\nThe height depends on what you plan on hauling. 2 feet (0.61 m) covers most general needs. If you’ll be piling up a lot of material into the trailer, then you might need a taller cage.\\n3-3. Attach the cage top to the metal pipes.\\nOnce the cage top is complete, lift it into position. Leave the open side on the opposite side from the trailer tongue. Rest it on top of the support beams and weld it into place.\\nHaving someone else help lift the cage top and hold it in place while you weld makes this part much easier.\\n3-4. Build a trailer tailgate out of metal tubing.\\nUse the same tubing you used for the cage. Cut 2 of them to be 4 ft (1.2 m) and 2 to be 2 ft (0.61 m) long. Lay the 2 longer pipes out parallel to each other. Then place 1 shorter pipe at each end to make a rectangle. Weld the corners together. Then weld metal mesh over the open section.\\nFor an easier job, you can also make the tailgate out of a single piece of metal. This will be heavy, however.\\nMetal mesh is available at hardware stores or scrapyards.\\n3-5. Fasten the tailgate to the trailer with door hinges.\\nTake 2 normal door hinges. Measure 6 inches (15 cm) in from each side on the bottom of the trailer and mark these 2 points. Weld a hinge on each point. Then weld the bottom of the tailgate to each hinge.\\nTo close the tailgate you have several options. For a simple solution, wrap a chain around the gate and bar to keep it closed.\\nYou could also attach connectors to the gate and trailer bed. Get 4 circular metal loops from the hardware store. Weld 2 onto the top corner of the cage facing backward. Weld the other 2 onto the outer top edge of the tailgate, facing outward. Then close the gate so the loops line up and drop pins into them to keep it closed.\\n3-6. Cover the bed and sides with metal mesh.\\nFinally, complete the trailer bed by covering it with metal mesh. Cut a sheet of mesh to the size of the base and roll it out. Attach it by welding down each point of the mesh that touches the trailer bed. Cut more sheets to fit each side of the bed as well, then attach them with the same welding process.\\nSome prefer to use plywood for the base of the trailer because it’s cheaper and lighter. If you won’t be carrying heavy loads, then lay plywood down for the trailer base.\\n4. Installing the Axle and Wheels\\n4-1. Get an axle kit from a hardware store.\\nFor the wheels of your trailer, use good-quality axles. Kits are available from hardware stores that include the axle and tire attachments. Get a kit that fits the dimensions of your trailer.\\nSome also use old car axles for a cheaper option. If you prefer this option, check around at scrap yards for extra parts.\\nRemember that car axles and tires will be heavier than trailer parts.\\n4-2. Place the axle 28.8 inches (73 cm) from the back of the bed.\\nFor single-axle trailers, building recommendations say to place 60% of the trailer length in front of the axle and 40% behind it. This provides an ideal balance. For a 6 ft (1.8 m) trailer, place the axle 28.8 inches (73 cm) from the back of the bed.\\nFor a trailer of a different length, multiply its total length by 0.4. The result is the distance to place the axle from the rear of the trailer.\\n4-3. Weld the axle clasps to the bottom of the trailer bed.\\nEach side of the axle has 2 clasps that hold it in place. Press these clasps against the trailer beam and weld them down.\\nIf the clasps won’t stay in place, clamp them down while you weld.\\n4-4. Attach and fill the tires.\\nFinally, complete the trailer by attaching the tires. Slip the rubber onto the wheel. Then use an air compressor and fill the tires to their recommended pressure.\\nThe recommendation for most trailer tires if 35-40 psi, but check the specifications on your product.\\nIf you aren’t sure how to install and fill the tires properly, let a professional do it so your trailer is safe.\\nWarnings\\nAlways use the proper safety equipment every time you weld.\\nAfter attaching your trailer to the car, start off driving very slowly to make sure it stays attached.\\n\", \"简要回答\": \"A trailer is a type of cart that hitches to the back of a vehicle and is used to transport large items like furniture, lumber, landscaping equipment, and more. There are many trailer types, but a common dimension for everyday needs is 6 feet (1.8 m) by 4 feet (1.2 m). This is sturdy enough for most household items but too small to haul vehicles. To build this trailer, construct the bed out of rectangular metal tubing from a hardware store. Weld these pieces together. Then build the cage and tailgate with metal pipe. Finally, install the axle and wheels to complete your trailer.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Constructing the Frame\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get four 2 in (5.1 cm) x 3 in (7.6 cm) pieces of rectangular steel tubing for the perimeter.\", \"描述\": \"The perimeter pieces are the 4 pieces of metal that form the rectangle for the trailer’s base. For this trailer, use 2 length pieces 6 feet (1.8 m) long and 2 width pieces 4 feet (1.2 m) long. Either buy 4 pieces cut to this length, or buy a longer piece and cut it to size yourself.\\nFor this trailer, you’ll need 20 feet (6.1 m), or 240 inches (610 cm), of steel total for the base. Buy enough to complete the job.\\nIf you’re building your trailer to different dimensions, then adjust this step to meet your needs.\"}, {\"编号\": 2, \"标题\": \"Cut a 45-degree angle into the end of each perimeter piece.\", \"描述\": \"Use a protractor and measure a 45-degree angle into both sides of each perimeter piece. Make sure the angles on each base piece are facing the same direction. Then use a power saw or miter saw and cut the angle into each piece.\\nMiter saws are best to use here because you can adjust the saw to the angle you want to cut. This ensures you get a proper, 45-degree angle.\\nMost power saws can cut metal, but be sure to use a blade designed for metal.\\nAlways wear goggles and gloves when cutting metal. A welding mask would be even better, because cutting metal produces sparks.\"}, {\"编号\": 3, \"标题\": \"Arrange the base pieces on a flat surface.\", \"描述\": \"Once the angles are cut, lay out the trailer perimeter. Work on a flat surface, like your driveway or garage floor. Lay out one of the 6 ft (1.8 m) pieces. Then fit a 4 ft (1.2 m) piece into each corner. Lay down the last 6 ft (1.8 m) piece to complete the rectangle.\\nPush the pieces together so there is as little space between them as possible.\\nIf you aren’t sure if you’re working on a flat surface, put a level on the floor and check.\"}, {\"编号\": 4, \"标题\": \"Weld\", \"描述\": \"With the perimeter formed, fasten the pieces together. Use a blowtorch or similar welding tool and weld along the corners of the rectangle. Weld all the areas you can reach first. Then let the metal cool down and flip it over so you can reach the bottom.\\nMake sure there are no openings or holes in your weld spots. This keeps water out and prevents rusting.\\nYou can rent welding equipment from hardware stores, or buy it if you prefer.\\nWear a welding mask, thick gloves, and a leather apron while you weld. Never touch metal right after you welded it. Wait for everything to cool down first.\"}, {\"编号\": 5, \"标题\": \"Cut a support beam for the center of the trailer bed.\", \"描述\": \"Use the same type of steel beams you used for the perimeter. Measure the width between the 2 longer sections of the perimeter. Then cut a piece of steel to that length. Fit it in between the length pieces to make sure it fits snuggly.\\nDon’t worry if it’s a tight fit or if you have to press the piece in. It should fit tight so it welds better.\"}, {\"编号\": 6, \"标题\": \"Weld the support beam at the halfway point of the trailer length.\", \"描述\": \"Measure the trailer lengthwise and find the halfway point. Mark this off with chalk. Then fit the support beam into this spot and weld it in place.\"}]}, {\"编号\": 2, \"标题\": \"Attaching the Trailer Tongue\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut a 4.5 ft (1.4 m) piece of metal for the tongue.\", \"描述\": \"The tongue is the piece of metal that attaches to your car. Take the same type of steel you used for the perimeter and cut it to 4.5 ft (1.4 m).\\n4.5 feet (1.4 m) is a standard tongue size for an average trailer and towing vehicle. A general rule of thumb is that the tongue should be 1/2 the length of the towing vehicle plus 1 foot (0.30 m) to ensure it has clearance when you turn.\\nIf your tongue is longer than 5 ft (1.5 m), it needs extra reinforcing to stay stable.\"}, {\"编号\": 2, \"标题\": \"Make a notch in the tongue and rear support beam so they fit over each other.\", \"描述\": \"These notches fit the tongue and support beam together. Measure the distance from the middle support beam to the outer beam at the back of the trailer. Then measure this same distance on the tongue and mark it. Cut out a section the same width as the support beam halfway up the tongue at this point. Then measure the support beam and find its midpoint. Cut a notch there the same width as the tongue halfway down the beam.\\nFor this step, a portable power saw is easier than a miter saw.\"}, {\"编号\": 3, \"标题\": \"Fit the two notches together.\", \"描述\": \"Take the tongue notch and slide it into the beam notch. Make sure the tongue rests level on the ground and reaches the middle support beam.\\nConfirm that the tongue is in the center by measuring from the 2 back corners of the trailer bed to the tip of the tongue. Those 2 measurements should be equal, which confirms that the tongue is centered.\"}, {\"编号\": 4, \"标题\": \"Weld the tongue to the trailer bed.\", \"描述\": \"There are 2 points of connection between the tongue and the trailer bed. First is the middle support beam, where the end of the tongue reaches. Second is the notch on the back beam. Weld both locations so the tongue is attached.\"}, {\"编号\": 5, \"标题\": \"Attach the hitch connection to the end of the tongue.\", \"描述\": \"Complete the tongue with a hitch connection. This is where the trailer attaches to your car. Get a hitch connector that fits into your car hitch. Then fit it onto the end of the tongue and weld it on.\\nHitch connectors are available from automotive stores. Make sure you get one that is the same width as the tongue.\\nSome hitch connectors have holes for bolts. In this case, fit the connector onto the end of the tongue. Then drill through the bolt holes to make holes in the tongue. Screw the bolts in and then weld the end of the connector to the tongue.\"}]}, {\"编号\": 3, \"标题\": \"Building the Cage and Tailgate\", \"步骤\": [{\"编号\": 1, \"标题\": \"Construct a cage top the same size as the trailer perimeter out of metal pipe.\", \"描述\": \"This cage top is the same size as the trailer bed, except it only has 3 sides. Get metal pipes that are 1 inch (2.5 cm) in diameter. Take 2 pieces of 6 ft (1.8 m) pipe and 1 piece of 4 ft (1.2 m) pipe. Place the 2 longer pipes on a flat surface parallel to each other. Lay the shorter pipe between them at one side, making a 3-sided rectangle. Then weld the corners together.\\nStandard metal tubing will work for this cage top.\\nIf the pipes aren’t the correct size when you buy them, measure and cut the pipes to the correct size.\"}, {\"编号\": 2, \"标题\": \"Weld vertical metal pipes to each corner of the trailer bed.\", \"描述\": \"These form the support beams for the cage top. Cut 4 pieces of metal tubing to 2 feet (0.61 m). Then weld each one to the corner of the bed.\\nThe height depends on what you plan on hauling. 2 feet (0.61 m) covers most general needs. If you’ll be piling up a lot of material into the trailer, then you might need a taller cage.\"}, {\"编号\": 3, \"标题\": \"Attach the cage top to the metal pipes.\", \"描述\": \"Once the cage top is complete, lift it into position. Leave the open side on the opposite side from the trailer tongue. Rest it on top of the support beams and weld it into place.\\nHaving someone else help lift the cage top and hold it in place while you weld makes this part much easier.\"}, {\"编号\": 4, \"标题\": \"Build a trailer tailgate out of metal tubing.\", \"描述\": \"Use the same tubing you used for the cage. Cut 2 of them to be 4 ft (1.2 m) and 2 to be 2 ft (0.61 m) long. Lay the 2 longer pipes out parallel to each other. Then place 1 shorter pipe at each end to make a rectangle. Weld the corners together. Then weld metal mesh over the open section.\\nFor an easier job, you can also make the tailgate out of a single piece of metal. This will be heavy, however.\\nMetal mesh is available at hardware stores or scrapyards.\"}, {\"编号\": 5, \"标题\": \"Fasten the tailgate to the trailer with door hinges.\", \"描述\": \"Take 2 normal door hinges. Measure 6 inches (15 cm) in from each side on the bottom of the trailer and mark these 2 points. Weld a hinge on each point. Then weld the bottom of the tailgate to each hinge.\\nTo close the tailgate you have several options. For a simple solution, wrap a chain around the gate and bar to keep it closed.\\nYou could also attach connectors to the gate and trailer bed. Get 4 circular metal loops from the hardware store. Weld 2 onto the top corner of the cage facing backward. Weld the other 2 onto the outer top edge of the tailgate, facing outward. Then close the gate so the loops line up and drop pins into them to keep it closed.\"}, {\"编号\": 6, \"标题\": \"Cover the bed and sides with metal mesh.\", \"描述\": \"Finally, complete the trailer bed by covering it with metal mesh. Cut a sheet of mesh to the size of the base and roll it out. Attach it by welding down each point of the mesh that touches the trailer bed. Cut more sheets to fit each side of the bed as well, then attach them with the same welding process.\\nSome prefer to use plywood for the base of the trailer because it’s cheaper and lighter. If you won’t be carrying heavy loads, then lay plywood down for the trailer base.\"}]}, {\"编号\": 4, \"标题\": \"Installing the Axle and Wheels\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get an axle kit from a hardware store.\", \"描述\": \"For the wheels of your trailer, use good-quality axles. Kits are available from hardware stores that include the axle and tire attachments. Get a kit that fits the dimensions of your trailer.\\nSome also use old car axles for a cheaper option. If you prefer this option, check around at scrap yards for extra parts.\\nRemember that car axles and tires will be heavier than trailer parts.\"}, {\"编号\": 2, \"标题\": \"Place the axle 28.8 inches (73 cm) from the back of the bed.\", \"描述\": \"For single-axle trailers, building recommendations say to place 60% of the trailer length in front of the axle and 40% behind it. This provides an ideal balance. For a 6 ft (1.8 m) trailer, place the axle 28.8 inches (73 cm) from the back of the bed.\\nFor a trailer of a different length, multiply its total length by 0.4. The result is the distance to place the axle from the rear of the trailer.\"}, {\"编号\": 3, \"标题\": \"Weld the axle clasps to the bottom of the trailer bed.\", \"描述\": \"Each side of the axle has 2 clasps that hold it in place. Press these clasps against the trailer beam and weld them down.\\nIf the clasps won’t stay in place, clamp them down while you weld.\"}, {\"编号\": 4, \"标题\": \"Attach and fill the tires.\", \"描述\": \"Finally, complete the trailer by attaching the tires. Slip the rubber onto the wheel. Then use an air compressor and fill the tires to their recommended pressure.\\nThe recommendation for most trailer tires if 35-40 psi, but check the specifications on your product.\\nIf you aren’t sure how to install and fill the tires properly, let a professional do it so your trailer is safe.\"}], \"注意事项\": [\"Always use the proper safety equipment every time you weld.\\n\", \"After attaching your trailer to the car, start off driving very slowly to make sure it stays attached.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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How to Build Trust
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1. Being Reliable
1-1. Do what you say
One of the most important steps in building a foundation of trust is to do what you say you will do. Even if it is a small thing, canceling or failing to follow through will create hairline fractures in your trustworthiness.
Although the occasional failure to follow through may not seem like a big deal; repeated failures can add up. Over time, people in your life may come to see you as less trustworthy.
1-2. Honor your promises.
Trust requires that people believe you will be dependable in the long-term. Thus, when you make someone a promise, you must keep it.
If you truly cannot keep a promise you've made, explain face-to-face why you cannot do as you said you would.
Especially if your promise was a major one, an explanation might not be enough. You may need to make a new promise to make it up to that person. Be sure to keep this new promise, no matter what!
Do not belittle the original promise. However small and insignificant a promise may seem, realize that the other person may place great significance on it. Any lack of follow through could be hugely disappointing.
1-3. Be consistent.
An important part of the definition of reliability is following through with your word many times over an extended period. By definition, someone reliable is someone you can almost always count on.
Keep in mind that doing what you say only once or twice won’t build the solid foundation of trust in your relationships that you want.
2. Being Honest
2-1. Tell the truth
While there are some situations where telling the whole truth as you see it might not be the most ethical choice, in most cases, honesty really is the best policy.
Perhaps the most important time to tell the truth is when you would benefit from a lie. If you can be truthful at your own expense, you show that your relationship with another person is important. You also show them that their well-being is more important than your own.
For example, imagine your friend loans you a book and you spill coffee on it. You could say that you lost the book. Or, you could try to find another copy and pretend nothing happened. But it is important to tell your friend what really happened. A damaged book may not be a big deal, but the risk of the truth emerging (or the risk of your friend perceiving the lie) will fracture trust.
2-2. If you do lie, admit to it
Sometimes it feels unavoidable to lie. Sometimes it happens without even thinking. If you do lie to someone, it is best to confess to your lie as soon as possible. Then, explain your motives and be sincere about your remorse.
If you get caught, don't deny it. That is simply another lie, and it will further erode trust.
2-3. Speak from the heart.
When you feel like lying to someone, either to spare their feelings or to spare yourself from their unfavorable response, find an anchor point to focus on. Choose something good about that person and emphasize this in your communication.
Speak to that anchor of goodness, rather than overplaying the bad news you need to convey.
Be sure to offer your willingness to listen. It can be helpful to offer phrases like “It seems to me,” or “I believe that,” emphasizing that this is your perception of the truth. This shows you're open to other points of view, and can help preserve trusting relationships.
Here's an example: If you need to tell a friend that she has made a mistake, explain what went wrong in neutral and non-judgmental language. Focus on her strengths, her value to you as a friend and, if possible, how she can redeem the situation. Then ask for her side of the story and listen intently. But, don't tell her everything is fine if actually is not.
The conversation might go like this: "Beryl, I believe you made a significant mistake on our report. I can see that you’ve been under a lot of stress with this new project. I know the mistake doesn’t reflect your talent or abilities. But, I think we should tell the client immediately and offer them a new report."
2-4. Express your feelings.
People who only convey hard facts come across as cold and distant. This does not encourage trust.
You may think it's easier to just regurgitate the facts as they happened, according to you. But, without a layer of compassion and understanding, people may think you are relishing another person's distress.
3. Being Open
3-1. Volunteer information.
When an opportunity to be vague arises, consider whether it would be more accurate to provide more information. It's often a good idea to volunteer information to show that you aren't withholding information. Here's an example:
In a new one-on-one relationship, one partner might ask the other: "How was your day?" The response might be: "It was alright." This does not build trust, because you haven't shared any real information.
Now imagine another response to the question: “Well, I had a doctor’s appointment today. I thought it would be routine, but the doctor suspects that I might have a heart murmur. She said that she didn’t have any conclusive information, but she wants me to come in for more tests next week. I don’t know if I should be worried about this." This response suggests openness, and builds trust.
In this case, your new partner would be upset to not know about the doctor’s news, even though you aren’t certain of the results yet. Omission would hurt the closeness of the relationship. This is because you might be worrying about the test all week, but your partner wouldn’t know why you were anxious. He or she would also probably want to know in case there was anything they could do to help you.
3-2. Don't omit important details.
The main reason it is best not to omit important details is because it is hard to stay consistent in what you share. People will start to notice contradictions in your stories, and you will lose credibility, even if you are only omitting a little.
If you really want to build trust, tell people things they need or want to know.
3-3. If you do have things that you are not yet willing to share, say so.
You shouldn't have to give up your most personal feelings and secrets just to build trust. Remember, everyone feels they have a right to control their personal information. The key to being trustworthy while also maintaining your privacy is to make your boundaries clear.
For example, you might tell someone: "I am not ready to share my feelings about that right now. But, I promise you have nothing to worry about." This gives your listener a chance to prove that he or she is understanding and patient. Most importantly, it also gives your listener a sense of security. It is a better choice than being vague or dishonest to avoid talking about something private.
4. Showing Your Integrity
4-1. Keep secrets told to you
Never tell someone's story if that person would not want it told. This is a betrayal of trust.
The tendency is to let things slip when you are under pressure, tired, or not thinking clearly. If this happens, own up to it quickly, and apologize. This way, the person won't find out from someone else that you have shared their private information. It also gives you a chance to help minimize any damage you may have caused.
4-2. Display loyalty.
Loyalty refers to your willingness to protect others and be on their side. This applies both in their presence and, most importantly, in their absence.
Trust becomes solid when a person knows he or she has your loyalty. You can also build trust by putting the interest of another person or your relationship with that person ahead of your own.
For example, you can build trust with your co-worker by staying after work to help with a project, even if you will not get credit for the work.
4-3. Keep your feelings under control.
You can gain the respect and admiration of others by managing your emotions. It is hard to trust someone who's emotions are unpredictable or volatile.
A study of Fortune 500 executives found that those who regulated and appropriately expressed emotions were more likely to gain trust than those who did not.
For example, try not to blow up at people when they make small mistakes. This will diminish their trust in you.
If you feel overwhelmed by emotion, be aware of signals you are sending. Try to diminish those signals. Unclench your fists, relax your jaw, and release tension in your muscles.
Focusing on your breathing can help you manage your emotions. Try to focus your attention on the feeling of your breath. You don’t need to think about the breath or try to change it, just experience the sensation. If you notice yourself getting distracted, gently redirect your thoughts back to your breathing.
If you learn to manage your emotions, the people in your life will feel that they can predict how you will act. They will view you as emotionally reliable, further deepening trust.
4-4. Avoid abusive behavior.
Some behaviors will seriously erode trust and should be avoided. The following actions will undermine trust:
Humiliating or degrading your partner
Isolating yourself from others
Threatening others or physically hurting others
Completely avoid abusive behaviors. If you make the mistake of mistreating others in one of these ways, immediately apologize. Promise to do better, and honor that promise over time.
4-5. Use assertive communication.
Instead of engaging in abusive or aggressive behavior, try to adopt an assertive communication style. This means directly and respectfully expressing your needs while also addressing the needs and opinions of others.
Assertive communication involves saying "no" when you don’t want to do something, and also involves managing your emotions.
It means sharing your feelings and opinions openly and in a way that does not belittle or bully.
For example, imagine your neighbor is playing music too loudly. An aggressive approach would be to go over to his house and yell: "Turn that racket down or I'm calling the cops, jerk!" An assertive approach would be to knock on his door and calmly say: "Hey, it's getting late, and I need to go to bed soon. Would you please turn your music down a bit?" This lets your neighbor know he's causing a problem without being insulting or threatening.
4-6. Commit to altering your behavior when appropriate.
If you deceive someone or otherwise break trust, make a promise to change your behavior in the future and commit to doing so. Remember, you must honor this promise consistently over time to regain trust.
A promise alone will only restore trust in the short-term.
An apology itself does not have any effect on long-term trust.
Tips
Self-deception is still about lying. You may have convinced yourself that something you did or said was honest. But, an objective observer of the situation might see quite the opposite. Seeing reality as you'd like it to be won't account for how others see the action undertaken or words spoken. If others perceive your words or actions as untrustworthy, trust will be broken.
Stop lying. If you lie once, you'll have to remember your story, or lie again. If you keep lying, people will start to notice.
If you are trying to build trust as a business or organization dealing with sensitive information, look into maintaining confidentiality.
Warnings
Sneaky acts destroy trust. If you're sneaking around for any reason, ask yourself what you hope to gain from acting this way. Moreover, ask yourself if you like behaving this way. Probably you don't much like it. If you've convinced yourself it's the only way to relate to others, then it may be time to brush up your social skills.
In some cases, trust breakers may be suffering from a mental disorder, uncontrolled anger, or other related issues. In such a case, they may need to see a therapist to get proper help.
|
{
"create_time": "20230517 10:59:12",
"回答明细": "{\"回答\": \"1. Being Reliable\\n1-1. Do what you say\\nOne of the most important steps in building a foundation of trust is to do what you say you will do. Even if it is a small thing, canceling or failing to follow through will create hairline fractures in your trustworthiness.\\nAlthough the occasional failure to follow through may not seem like a big deal; repeated failures can add up. Over time, people in your life may come to see you as less trustworthy.\\n1-2. Honor your promises.\\nTrust requires that people believe you will be dependable in the long-term. Thus, when you make someone a promise, you must keep it.\\nIf you truly cannot keep a promise you've made, explain face-to-face why you cannot do as you said you would.\\nEspecially if your promise was a major one, an explanation might not be enough. You may need to make a new promise to make it up to that person. Be sure to keep this new promise, no matter what!\\nDo not belittle the original promise. However small and insignificant a promise may seem, realize that the other person may place great significance on it. Any lack of follow through could be hugely disappointing.\\n1-3. Be consistent.\\nAn important part of the definition of reliability is following through with your word many times over an extended period. By definition, someone reliable is someone you can almost always count on.\\nKeep in mind that doing what you say only once or twice won’t build the solid foundation of trust in your relationships that you want.\\n2. Being Honest\\n2-1. Tell the truth\\nWhile there are some situations where telling the whole truth as you see it might not be the most ethical choice, in most cases, honesty really is the best policy.\\nPerhaps the most important time to tell the truth is when you would benefit from a lie. If you can be truthful at your own expense, you show that your relationship with another person is important. You also show them that their well-being is more important than your own.\\nFor example, imagine your friend loans you a book and you spill coffee on it. You could say that you lost the book. Or, you could try to find another copy and pretend nothing happened. But it is important to tell your friend what really happened. A damaged book may not be a big deal, but the risk of the truth emerging (or the risk of your friend perceiving the lie) will fracture trust.\\n2-2. If you do lie, admit to it\\nSometimes it feels unavoidable to lie. Sometimes it happens without even thinking. If you do lie to someone, it is best to confess to your lie as soon as possible. Then, explain your motives and be sincere about your remorse.\\nIf you get caught, don't deny it. That is simply another lie, and it will further erode trust.\\n2-3. Speak from the heart.\\nWhen you feel like lying to someone, either to spare their feelings or to spare yourself from their unfavorable response, find an anchor point to focus on. Choose something good about that person and emphasize this in your communication.\\nSpeak to that anchor of goodness, rather than overplaying the bad news you need to convey.\\nBe sure to offer your willingness to listen. It can be helpful to offer phrases like “It seems to me,” or “I believe that,” emphasizing that this is your perception of the truth. This shows you're open to other points of view, and can help preserve trusting relationships.\\nHere's an example: If you need to tell a friend that she has made a mistake, explain what went wrong in neutral and non-judgmental language. Focus on her strengths, her value to you as a friend and, if possible, how she can redeem the situation. Then ask for her side of the story and listen intently. But, don't tell her everything is fine if actually is not.\\nThe conversation might go like this: \\\"Beryl, I believe you made a significant mistake on our report. I can see that you’ve been under a lot of stress with this new project. I know the mistake doesn’t reflect your talent or abilities. But, I think we should tell the client immediately and offer them a new report.\\\"\\n2-4. Express your feelings.\\nPeople who only convey hard facts come across as cold and distant. This does not encourage trust.\\nYou may think it's easier to just regurgitate the facts as they happened, according to you. But, without a layer of compassion and understanding, people may think you are relishing another person's distress.\\n3. Being Open\\n3-1. Volunteer information.\\nWhen an opportunity to be vague arises, consider whether it would be more accurate to provide more information. It's often a good idea to volunteer information to show that you aren't withholding information. Here's an example:\\nIn a new one-on-one relationship, one partner might ask the other: \\\"How was your day?\\\" The response might be: \\\"It was alright.\\\" This does not build trust, because you haven't shared any real information.\\nNow imagine another response to the question: “Well, I had a doctor’s appointment today. I thought it would be routine, but the doctor suspects that I might have a heart murmur. She said that she didn’t have any conclusive information, but she wants me to come in for more tests next week. I don’t know if I should be worried about this.\\\" This response suggests openness, and builds trust.\\nIn this case, your new partner would be upset to not know about the doctor’s news, even though you aren’t certain of the results yet. Omission would hurt the closeness of the relationship. This is because you might be worrying about the test all week, but your partner wouldn’t know why you were anxious. He or she would also probably want to know in case there was anything they could do to help you.\\n3-2. Don't omit important details.\\nThe main reason it is best not to omit important details is because it is hard to stay consistent in what you share. People will start to notice contradictions in your stories, and you will lose credibility, even if you are only omitting a little.\\nIf you really want to build trust, tell people things they need or want to know.\\n3-3. If you do have things that you are not yet willing to share, say so.\\nYou shouldn't have to give up your most personal feelings and secrets just to build trust. Remember, everyone feels they have a right to control their personal information. The key to being trustworthy while also maintaining your privacy is to make your boundaries clear.\\nFor example, you might tell someone: \\\"I am not ready to share my feelings about that right now. But, I promise you have nothing to worry about.\\\" This gives your listener a chance to prove that he or she is understanding and patient. Most importantly, it also gives your listener a sense of security. It is a better choice than being vague or dishonest to avoid talking about something private.\\n4. Showing Your Integrity\\n4-1. Keep secrets told to you\\nNever tell someone's story if that person would not want it told. This is a betrayal of trust.\\nThe tendency is to let things slip when you are under pressure, tired, or not thinking clearly. If this happens, own up to it quickly, and apologize. This way, the person won't find out from someone else that you have shared their private information. It also gives you a chance to help minimize any damage you may have caused.\\n4-2. Display loyalty.\\nLoyalty refers to your willingness to protect others and be on their side. This applies both in their presence and, most importantly, in their absence.\\nTrust becomes solid when a person knows he or she has your loyalty. You can also build trust by putting the interest of another person or your relationship with that person ahead of your own.\\nFor example, you can build trust with your co-worker by staying after work to help with a project, even if you will not get credit for the work.\\n4-3. Keep your feelings under control.\\nYou can gain the respect and admiration of others by managing your emotions. It is hard to trust someone who's emotions are unpredictable or volatile.\\nA study of Fortune 500 executives found that those who regulated and appropriately expressed emotions were more likely to gain trust than those who did not.\\nFor example, try not to blow up at people when they make small mistakes. This will diminish their trust in you.\\nIf you feel overwhelmed by emotion, be aware of signals you are sending. Try to diminish those signals. Unclench your fists, relax your jaw, and release tension in your muscles.\\nFocusing on your breathing can help you manage your emotions. Try to focus your attention on the feeling of your breath. You don’t need to think about the breath or try to change it, just experience the sensation. If you notice yourself getting distracted, gently redirect your thoughts back to your breathing.\\nIf you learn to manage your emotions, the people in your life will feel that they can predict how you will act. They will view you as emotionally reliable, further deepening trust.\\n4-4. Avoid abusive behavior.\\nSome behaviors will seriously erode trust and should be avoided. The following actions will undermine trust:\\nHumiliating or degrading your partner\\nIsolating yourself from others\\nThreatening others or physically hurting others\\nCompletely avoid abusive behaviors. If you make the mistake of mistreating others in one of these ways, immediately apologize. Promise to do better, and honor that promise over time.\\n4-5. Use assertive communication.\\nInstead of engaging in abusive or aggressive behavior, try to adopt an assertive communication style. This means directly and respectfully expressing your needs while also addressing the needs and opinions of others.\\nAssertive communication involves saying \\\"no\\\" when you don’t want to do something, and also involves managing your emotions.\\nIt means sharing your feelings and opinions openly and in a way that does not belittle or bully.\\nFor example, imagine your neighbor is playing music too loudly. An aggressive approach would be to go over to his house and yell: \\\"Turn that racket down or I'm calling the cops, jerk!\\\" An assertive approach would be to knock on his door and calmly say: \\\"Hey, it's getting late, and I need to go to bed soon. Would you please turn your music down a bit?\\\" This lets your neighbor know he's causing a problem without being insulting or threatening.\\n4-6. Commit to altering your behavior when appropriate.\\nIf you deceive someone or otherwise break trust, make a promise to change your behavior in the future and commit to doing so. Remember, you must honor this promise consistently over time to regain trust.\\nA promise alone will only restore trust in the short-term.\\nAn apology itself does not have any effect on long-term trust.\\nTips\\nSelf-deception is still about lying. You may have convinced yourself that something you did or said was honest. But, an objective observer of the situation might see quite the opposite. Seeing reality as you'd like it to be won't account for how others see the action undertaken or words spoken. If others perceive your words or actions as untrustworthy, trust will be broken.\\nStop lying. If you lie once, you'll have to remember your story, or lie again. If you keep lying, people will start to notice.\\nIf you are trying to build trust as a business or organization dealing with sensitive information, look into maintaining confidentiality.\\nWarnings\\nSneaky acts destroy trust. If you're sneaking around for any reason, ask yourself what you hope to gain from acting this way. Moreover, ask yourself if you like behaving this way. Probably you don't much like it. If you've convinced yourself it's the only way to relate to others, then it may be time to brush up your social skills.\\nIn some cases, trust breakers may be suffering from a mental disorder, uncontrolled anger, or other related issues. In such a case, they may need to see a therapist to get proper help.\\n\", \"简要回答\": \"Trust may be the most important factor in successful relationships. A person trusts another when they feel that they can be vulnerable and everything will be alright. You can build trust in your relationships if you are prepared to make the effort. Building trust requires making a commitment to trustworthy behavior.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Being Reliable\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do what you say\", \"描述\": \"One of the most important steps in building a foundation of trust is to do what you say you will do. Even if it is a small thing, canceling or failing to follow through will create hairline fractures in your trustworthiness.\\nAlthough the occasional failure to follow through may not seem like a big deal; repeated failures can add up. Over time, people in your life may come to see you as less trustworthy.\"}, {\"编号\": 2, \"标题\": \"Honor your promises.\", \"描述\": \"Trust requires that people believe you will be dependable in the long-term. Thus, when you make someone a promise, you must keep it.\\nIf you truly cannot keep a promise you've made, explain face-to-face why you cannot do as you said you would.\\nEspecially if your promise was a major one, an explanation might not be enough. You may need to make a new promise to make it up to that person. Be sure to keep this new promise, no matter what!\\nDo not belittle the original promise. However small and insignificant a promise may seem, realize that the other person may place great significance on it. Any lack of follow through could be hugely disappointing.\"}, {\"编号\": 3, \"标题\": \"Be consistent.\", \"描述\": \"An important part of the definition of reliability is following through with your word many times over an extended period. By definition, someone reliable is someone you can almost always count on.\\nKeep in mind that doing what you say only once or twice won’t build the solid foundation of trust in your relationships that you want.\"}]}, {\"编号\": 2, \"标题\": \"Being Honest\", \"步骤\": [{\"编号\": 1, \"标题\": \"Tell the truth\", \"描述\": \"While there are some situations where telling the whole truth as you see it might not be the most ethical choice, in most cases, honesty really is the best policy.\\nPerhaps the most important time to tell the truth is when you would benefit from a lie. If you can be truthful at your own expense, you show that your relationship with another person is important. You also show them that their well-being is more important than your own.\\nFor example, imagine your friend loans you a book and you spill coffee on it. You could say that you lost the book. Or, you could try to find another copy and pretend nothing happened. But it is important to tell your friend what really happened. A damaged book may not be a big deal, but the risk of the truth emerging (or the risk of your friend perceiving the lie) will fracture trust.\"}, {\"编号\": 2, \"标题\": \"If you do lie, admit to it\", \"描述\": \"Sometimes it feels unavoidable to lie. Sometimes it happens without even thinking. If you do lie to someone, it is best to confess to your lie as soon as possible. Then, explain your motives and be sincere about your remorse.\\nIf you get caught, don't deny it. That is simply another lie, and it will further erode trust.\"}, {\"编号\": 3, \"标题\": \"Speak from the heart.\", \"描述\": \"When you feel like lying to someone, either to spare their feelings or to spare yourself from their unfavorable response, find an anchor point to focus on. Choose something good about that person and emphasize this in your communication.\\nSpeak to that anchor of goodness, rather than overplaying the bad news you need to convey.\\nBe sure to offer your willingness to listen. It can be helpful to offer phrases like “It seems to me,” or “I believe that,” emphasizing that this is your perception of the truth. This shows you're open to other points of view, and can help preserve trusting relationships.\\nHere's an example: If you need to tell a friend that she has made a mistake, explain what went wrong in neutral and non-judgmental language. Focus on her strengths, her value to you as a friend and, if possible, how she can redeem the situation. Then ask for her side of the story and listen intently. But, don't tell her everything is fine if actually is not.\\nThe conversation might go like this: \\\"Beryl, I believe you made a significant mistake on our report. I can see that you’ve been under a lot of stress with this new project. I know the mistake doesn’t reflect your talent or abilities. But, I think we should tell the client immediately and offer them a new report.\\\"\"}, {\"编号\": 4, \"标题\": \"Express your feelings.\", \"描述\": \"People who only convey hard facts come across as cold and distant. This does not encourage trust.\\nYou may think it's easier to just regurgitate the facts as they happened, according to you. But, without a layer of compassion and understanding, people may think you are relishing another person's distress.\"}]}, {\"编号\": 3, \"标题\": \"Being Open\", \"步骤\": [{\"编号\": 1, \"标题\": \"Volunteer information.\", \"描述\": \"When an opportunity to be vague arises, consider whether it would be more accurate to provide more information. It's often a good idea to volunteer information to show that you aren't withholding information. Here's an example:\\nIn a new one-on-one relationship, one partner might ask the other: \\\"How was your day?\\\" The response might be: \\\"It was alright.\\\" This does not build trust, because you haven't shared any real information.\\nNow imagine another response to the question: “Well, I had a doctor’s appointment today. I thought it would be routine, but the doctor suspects that I might have a heart murmur. She said that she didn’t have any conclusive information, but she wants me to come in for more tests next week. I don’t know if I should be worried about this.\\\" This response suggests openness, and builds trust.\\nIn this case, your new partner would be upset to not know about the doctor’s news, even though you aren’t certain of the results yet. Omission would hurt the closeness of the relationship. This is because you might be worrying about the test all week, but your partner wouldn’t know why you were anxious. He or she would also probably want to know in case there was anything they could do to help you.\"}, {\"编号\": 2, \"标题\": \"Don't omit important details.\", \"描述\": \"The main reason it is best not to omit important details is because it is hard to stay consistent in what you share. People will start to notice contradictions in your stories, and you will lose credibility, even if you are only omitting a little.\\nIf you really want to build trust, tell people things they need or want to know.\"}, {\"编号\": 3, \"标题\": \"If you do have things that you are not yet willing to share, say so.\", \"描述\": \"You shouldn't have to give up your most personal feelings and secrets just to build trust. Remember, everyone feels they have a right to control their personal information. The key to being trustworthy while also maintaining your privacy is to make your boundaries clear.\\nFor example, you might tell someone: \\\"I am not ready to share my feelings about that right now. But, I promise you have nothing to worry about.\\\" This gives your listener a chance to prove that he or she is understanding and patient. Most importantly, it also gives your listener a sense of security. It is a better choice than being vague or dishonest to avoid talking about something private.\"}]}, {\"编号\": 4, \"标题\": \"Showing Your Integrity\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep secrets told to you\", \"描述\": \"Never tell someone's story if that person would not want it told. This is a betrayal of trust.\\nThe tendency is to let things slip when you are under pressure, tired, or not thinking clearly. If this happens, own up to it quickly, and apologize. This way, the person won't find out from someone else that you have shared their private information. It also gives you a chance to help minimize any damage you may have caused.\"}, {\"编号\": 2, \"标题\": \"Display loyalty.\", \"描述\": \"Loyalty refers to your willingness to protect others and be on their side. This applies both in their presence and, most importantly, in their absence.\\nTrust becomes solid when a person knows he or she has your loyalty. You can also build trust by putting the interest of another person or your relationship with that person ahead of your own.\\nFor example, you can build trust with your co-worker by staying after work to help with a project, even if you will not get credit for the work.\"}, {\"编号\": 3, \"标题\": \"Keep your feelings under control.\", \"描述\": \"You can gain the respect and admiration of others by managing your emotions. It is hard to trust someone who's emotions are unpredictable or volatile.\\nA study of Fortune 500 executives found that those who regulated and appropriately expressed emotions were more likely to gain trust than those who did not.\\nFor example, try not to blow up at people when they make small mistakes. This will diminish their trust in you.\\nIf you feel overwhelmed by emotion, be aware of signals you are sending. Try to diminish those signals. Unclench your fists, relax your jaw, and release tension in your muscles.\\nFocusing on your breathing can help you manage your emotions. Try to focus your attention on the feeling of your breath. You don’t need to think about the breath or try to change it, just experience the sensation. If you notice yourself getting distracted, gently redirect your thoughts back to your breathing.\\nIf you learn to manage your emotions, the people in your life will feel that they can predict how you will act. They will view you as emotionally reliable, further deepening trust.\"}, {\"编号\": 4, \"标题\": \"Avoid abusive behavior.\", \"描述\": \"Some behaviors will seriously erode trust and should be avoided. The following actions will undermine trust:\\nHumiliating or degrading your partner\\nIsolating yourself from others\\nThreatening others or physically hurting others\\nCompletely avoid abusive behaviors. If you make the mistake of mistreating others in one of these ways, immediately apologize. Promise to do better, and honor that promise over time.\"}, {\"编号\": 5, \"标题\": \"Use assertive communication.\", \"描述\": \"Instead of engaging in abusive or aggressive behavior, try to adopt an assertive communication style. This means directly and respectfully expressing your needs while also addressing the needs and opinions of others.\\nAssertive communication involves saying \\\"no\\\" when you don’t want to do something, and also involves managing your emotions.\\nIt means sharing your feelings and opinions openly and in a way that does not belittle or bully.\\nFor example, imagine your neighbor is playing music too loudly. An aggressive approach would be to go over to his house and yell: \\\"Turn that racket down or I'm calling the cops, jerk!\\\" An assertive approach would be to knock on his door and calmly say: \\\"Hey, it's getting late, and I need to go to bed soon. Would you please turn your music down a bit?\\\" This lets your neighbor know he's causing a problem without being insulting or threatening.\"}, {\"编号\": 6, \"标题\": \"Commit to altering your behavior when appropriate.\", \"描述\": \"If you deceive someone or otherwise break trust, make a promise to change your behavior in the future and commit to doing so. Remember, you must honor this promise consistently over time to regain trust.\\nA promise alone will only restore trust in the short-term.\\nAn apology itself does not have any effect on long-term trust.\"}], \"小提示\": [\"Self-deception is still about lying. You may have convinced yourself that something you did or said was honest. But, an objective observer of the situation might see quite the opposite. Seeing reality as you'd like it to be won't account for how others see the action undertaken or words spoken. If others perceive your words or actions as untrustworthy, trust will be broken.\\n\", \"Stop lying. If you lie once, you'll have to remember your story, or lie again. If you keep lying, people will start to notice.\\n\", \"If you are trying to build trust as a business or organization dealing with sensitive information, look into maintaining confidentiality.\\n\"], \"注意事项\": [\"Sneaky acts destroy trust. If you're sneaking around for any reason, ask yourself what you hope to gain from acting this way. Moreover, ask yourself if you like behaving this way. Probably you don't much like it. If you've convinced yourself it's the only way to relate to others, then it may be time to brush up your social skills.\\n\", \"In some cases, trust breakers may be suffering from a mental disorder, uncontrolled anger, or other related issues. In such a case, they may need to see a therapist to get proper help.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,179 |
How to Build Trust in Long Distance Relationships
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1. Strengthening Your Feelings
1-1. Get to know your partner well.
You need to be confident in your knowledge of and love for your partner in order to build a relationship that you can both believe in. Learn how to understand your partner, how to interpret what they say and pick out their emotional states. You should be able to tell when something's bothering them, and know what makes them feel better.
Ask each other questions. Ask about what your partner likes and dislikes, what she wants to do in the next year or five years, where they've been, who her friends are—anything can spark a story and get a great conversation going. Turn this into a game by keeping track of how many questions you ask, and try to reach 1000 first.
Play games to get to know each other. To play Two Truths and a Lie, tell your partner two true things and one false thing about yourself, and have her guess which is the lie. Or make a quiz about yourself and send it to them. Have them do the same, and compete to get the most answers right.
Use multiple methods of communication. Talking on the phone is great for certain kinds of conversations. Email encourages more thoughtful discussions of weightier topics, while texting is great for a quick, light-hearted chat. Use more than one method of communication to get to know all sides of your partner.
1-2. Commit to the relationship.
Discuss topics like what you want to get out of the relationship and where you see it going. Commit to the trust and communication that sustain a long-distance relationship. Understand the difficulties you will face and talk about them with your partner, but at the end of the day, if the relationship is going to work, you both need to fully dedicate yourselves to it, without hesitation.
1-3. Be reliable.
Encourage your partner to trust you by always proving yourself worthy of their trust. Follow through on your promises, even the small ones like calling them at a specific time or responding to a message. If you ever find that you can't follow through on a promise, have a very good reason why, explain this to them, and ask for—don't demand—their forgiveness.
2. Communicating in a Healthy Way
2-1. Talk to your partner often.
It's hard to believe in a relationship when you never talk to your partner, and it's hard to build a relationship when you don't know what's going on in your partner's life. Make sure you talk often so that you can participate in their life, and you can feel their presence in yours. Regular communication is the key to sustaining any relationship, but this is especially true for long-distance ones.
2-2. Be open with your partner.
Honest and open communication is just as important as talking often. If something is worrying you, your partner should be the first to know. If they’re feeling upset or frustrated, they should be comfortable opening up to you. If you are consistently open with your partner, they will learn to trust what you say and will feel more comfortable in the relationship. Be completely honest with your partner and trust that they will with you.
2-3. Get to know your partner's friends and family.
This will allow you to better understand your partner's daily life, and being friendly with the people in their life can help both of you feel more involved with each other. Their friends will also appreciate the chance to get to know the person taking up so much of their time and energy. This increased involvement with your partner will help you build trust in your relationship.
2-4. Give your partner space.
Although you may want to spend every moment of every day talking with her, recognize that they need time and space to live their own life. Don't pressure them to give you more of their time and energy than she's comfortable with. Trust that she will come to you when she needs to, and allow them the space to be their own person within your relationship.
Finding the right balance between personal space and regular communication is perhaps the hardest part of a long-term relationship—and the balance is different for every couple. Experiment and check in with each other regularly to see what works and what doesn't. Work together to find a balance that lets you both be as happy and as healthy as possible.
2-5. Check in with your partner regularly.
Discuss how you both feel about how your relationship is going. Talk about whether you feel happy, comfortable, and confident in the relationship, and what each of you could do to make it even better. If one of you feels dissatisfied for any reason, discuss the problem and work together to figure out a solution that you're both comfortable with. Recommit to your partner and the relationship, taking into account whatever changes, if any, you've discussed.
Regular check-ins give you a way to make changes to the relationship or even end with mutual understanding and without unnecessary pain, it if and when that becomes necessary. Though it may seem tedious, pessimistic, or even silly, long-distance relationships are a lot of work and this is a good way to make sure it's still working for both of you.
2-6. Assume good intentions.
Your partner will likely do or say something that might confuse or alarm you. They might not return a call, or they might make a snide or offensive comment when talking to you. Don't jump to conclusions about their intentions when this happens—assuming that they’re hiding something or deliberately antagonizing you is a great way to insult them and damage your relationship. Instead, assume that there's a perfectly valid, reasonable explanation for whatever they did, and ask to them about it the next time you talk. Always assuming good intentions will foster trust and good feeling, and is crucial in sustaining a long-distance relationship.
3. Dealing with Issues
3-1. Never accuse your partner of being unfaithful.
This cannot be stressed enough. A long-distance relationship, even more so than any other relationship, is predicated on mutual trust, and accusing your partner of cheating, or even of wanting to cheat, destroys that trust on both sides of the relationship. Never assume that your partner has been unfaithful, and never confront them about it. If you are open with each other and committed to your relationship, she will confess any infidelity to you, and then you can deal with it in a healthy and positive way. If you accuse them, you introduce suspicion into both sides of the relationship, ultimately and irreparably damaging it.
3-2. Address disagreements calmly and rationally.
As with any relationship, it's inevitable that you will at some point get annoyed or angry at each other. When this happens, address the conflict calmly. Discuss your disagreement. Make an effort to understand their side, and explain to them how you feel. Work together to come up with a solution, and make sure you're both happy with the resolution. Regard disagreements as an opportunity to build up your relationship, rather than something that could tear it apart.
3-3. Think about the sacrifice you're both making.
Understand that a long-distance relationship is difficult for both of you and requires a lot of work and effort, when there are many other things you could be doing with that time and energy. If your partner is worth the sacrifice, you should be happy to make it. But don't let the relationship consume your life. You need time to devote to work, school, family, and your social life apart from your relationship. If it feels like you aren't able to give enough time to your other friends and activities, it may be time to work with your partner to reevaluate your relationship.
3-4. Expand your conversations to keep them from getting boring.
If the only thing you talk about is what you did that day, you're bound to get bored pretty fast, and this can quickly take the heat out of your relationship. Expand your conversations by asking questions, teaching your partner about something new you're learning, discussing books and movies you've enjoyed, or playing a game together.
Go on virtual dates. Watch a movie together online, play a MMORPG or other online game together, or eat the same meal while on the phone together. This can simulate the shared experience that you get from dating in-person, and this will help you build your conversations.
Take an online class together. This will stimulate conversation and challenge yourselves intellectually, which can add new energy to the relationship.
Go back to the beginning of your relationship, where you were just getting to know each other. Ask the same kinds of questions, and focus on learning new things about your partner. There will always be things about them that you don't know, and this can be a great way to renew your interest in the relationship.
3-5. Plan your next visit.
Even if you can't see each other often, always have a place and date set for the next visit. This will give you both something to look forward to. It can guide your relationship and help you move forward together without necessarily entailing definite long-term plans. Make the most out of your visits, even if they are rare, and always be thinking about the next one.
Tips
Communication in any relationship is key. But communication in long-distance relationships is especially important. Talk often — talk everyday. Share even the most ordinary things so that the other person feels connected to you.
Warnings
Long-distance relationships are very difficult and take a lot of work, so be totally sure you're willing to do what it takes before you commit to the relationship.
|
{
"create_time": "20230517 10:59:12",
"回答明细": "{\"回答\": \"1. Strengthening Your Feelings\\n1-1. Get to know your partner well.\\nYou need to be confident in your knowledge of and love for your partner in order to build a relationship that you can both believe in. Learn how to understand your partner, how to interpret what they say and pick out their emotional states. You should be able to tell when something's bothering them, and know what makes them feel better.\\nAsk each other questions. Ask about what your partner likes and dislikes, what she wants to do in the next year or five years, where they've been, who her friends are—anything can spark a story and get a great conversation going. Turn this into a game by keeping track of how many questions you ask, and try to reach 1000 first.\\nPlay games to get to know each other. To play Two Truths and a Lie, tell your partner two true things and one false thing about yourself, and have her guess which is the lie. Or make a quiz about yourself and send it to them. Have them do the same, and compete to get the most answers right.\\nUse multiple methods of communication. Talking on the phone is great for certain kinds of conversations. Email encourages more thoughtful discussions of weightier topics, while texting is great for a quick, light-hearted chat. Use more than one method of communication to get to know all sides of your partner.\\n1-2. Commit to the relationship.\\nDiscuss topics like what you want to get out of the relationship and where you see it going. Commit to the trust and communication that sustain a long-distance relationship. Understand the difficulties you will face and talk about them with your partner, but at the end of the day, if the relationship is going to work, you both need to fully dedicate yourselves to it, without hesitation.\\n1-3. Be reliable.\\nEncourage your partner to trust you by always proving yourself worthy of their trust. Follow through on your promises, even the small ones like calling them at a specific time or responding to a message. If you ever find that you can't follow through on a promise, have a very good reason why, explain this to them, and ask for—don't demand—their forgiveness.\\n2. Communicating in a Healthy Way\\n2-1. Talk to your partner often.\\nIt's hard to believe in a relationship when you never talk to your partner, and it's hard to build a relationship when you don't know what's going on in your partner's life. Make sure you talk often so that you can participate in their life, and you can feel their presence in yours. Regular communication is the key to sustaining any relationship, but this is especially true for long-distance ones.\\n2-2. Be open with your partner.\\nHonest and open communication is just as important as talking often. If something is worrying you, your partner should be the first to know. If they’re feeling upset or frustrated, they should be comfortable opening up to you. If you are consistently open with your partner, they will learn to trust what you say and will feel more comfortable in the relationship. Be completely honest with your partner and trust that they will with you.\\n2-3. Get to know your partner's friends and family.\\nThis will allow you to better understand your partner's daily life, and being friendly with the people in their life can help both of you feel more involved with each other. Their friends will also appreciate the chance to get to know the person taking up so much of their time and energy. This increased involvement with your partner will help you build trust in your relationship.\\n2-4. Give your partner space.\\nAlthough you may want to spend every moment of every day talking with her, recognize that they need time and space to live their own life. Don't pressure them to give you more of their time and energy than she's comfortable with. Trust that she will come to you when she needs to, and allow them the space to be their own person within your relationship.\\nFinding the right balance between personal space and regular communication is perhaps the hardest part of a long-term relationship—and the balance is different for every couple. Experiment and check in with each other regularly to see what works and what doesn't. Work together to find a balance that lets you both be as happy and as healthy as possible.\\n2-5. Check in with your partner regularly.\\nDiscuss how you both feel about how your relationship is going. Talk about whether you feel happy, comfortable, and confident in the relationship, and what each of you could do to make it even better. If one of you feels dissatisfied for any reason, discuss the problem and work together to figure out a solution that you're both comfortable with. Recommit to your partner and the relationship, taking into account whatever changes, if any, you've discussed.\\nRegular check-ins give you a way to make changes to the relationship or even end with mutual understanding and without unnecessary pain, it if and when that becomes necessary. Though it may seem tedious, pessimistic, or even silly, long-distance relationships are a lot of work and this is a good way to make sure it's still working for both of you.\\n2-6. Assume good intentions.\\nYour partner will likely do or say something that might confuse or alarm you. They might not return a call, or they might make a snide or offensive comment when talking to you. Don't jump to conclusions about their intentions when this happens—assuming that they’re hiding something or deliberately antagonizing you is a great way to insult them and damage your relationship. Instead, assume that there's a perfectly valid, reasonable explanation for whatever they did, and ask to them about it the next time you talk. Always assuming good intentions will foster trust and good feeling, and is crucial in sustaining a long-distance relationship.\\n3. Dealing with Issues\\n3-1. Never accuse your partner of being unfaithful.\\nThis cannot be stressed enough. A long-distance relationship, even more so than any other relationship, is predicated on mutual trust, and accusing your partner of cheating, or even of wanting to cheat, destroys that trust on both sides of the relationship. Never assume that your partner has been unfaithful, and never confront them about it. If you are open with each other and committed to your relationship, she will confess any infidelity to you, and then you can deal with it in a healthy and positive way. If you accuse them, you introduce suspicion into both sides of the relationship, ultimately and irreparably damaging it.\\n3-2. Address disagreements calmly and rationally.\\nAs with any relationship, it's inevitable that you will at some point get annoyed or angry at each other. When this happens, address the conflict calmly. Discuss your disagreement. Make an effort to understand their side, and explain to them how you feel. Work together to come up with a solution, and make sure you're both happy with the resolution. Regard disagreements as an opportunity to build up your relationship, rather than something that could tear it apart.\\n3-3. Think about the sacrifice you're both making.\\nUnderstand that a long-distance relationship is difficult for both of you and requires a lot of work and effort, when there are many other things you could be doing with that time and energy. If your partner is worth the sacrifice, you should be happy to make it. But don't let the relationship consume your life. You need time to devote to work, school, family, and your social life apart from your relationship. If it feels like you aren't able to give enough time to your other friends and activities, it may be time to work with your partner to reevaluate your relationship.\\n3-4. Expand your conversations to keep them from getting boring.\\nIf the only thing you talk about is what you did that day, you're bound to get bored pretty fast, and this can quickly take the heat out of your relationship. Expand your conversations by asking questions, teaching your partner about something new you're learning, discussing books and movies you've enjoyed, or playing a game together.\\nGo on virtual dates. Watch a movie together online, play a MMORPG or other online game together, or eat the same meal while on the phone together. This can simulate the shared experience that you get from dating in-person, and this will help you build your conversations.\\nTake an online class together. This will stimulate conversation and challenge yourselves intellectually, which can add new energy to the relationship.\\nGo back to the beginning of your relationship, where you were just getting to know each other. Ask the same kinds of questions, and focus on learning new things about your partner. There will always be things about them that you don't know, and this can be a great way to renew your interest in the relationship.\\n3-5. Plan your next visit.\\nEven if you can't see each other often, always have a place and date set for the next visit. This will give you both something to look forward to. It can guide your relationship and help you move forward together without necessarily entailing definite long-term plans. Make the most out of your visits, even if they are rare, and always be thinking about the next one.\\nTips\\nCommunication in any relationship is key. But communication in long-distance relationships is especially important. Talk often — talk everyday. Share even the most ordinary things so that the other person feels connected to you.\\nWarnings\\nLong-distance relationships are very difficult and take a lot of work, so be totally sure you're willing to do what it takes before you commit to the relationship.\\n\", \"简要回答\": \"Basically, a relationship is like a banana: the more you peel, the more you will taste the sweetness. This is especially true for long-distance relationships. These relationships take patience, communication, endurance, commitment, and above all, trust. When you can't see your partner every day or even every week, it's important to trust in your love and the strength of your relationship to keep you both happy and healthy.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Strengthening Your Feelings\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get to know your partner well.\", \"描述\": \"You need to be confident in your knowledge of and love for your partner in order to build a relationship that you can both believe in. Learn how to understand your partner, how to interpret what they say and pick out their emotional states. You should be able to tell when something's bothering them, and know what makes them feel better.\\nAsk each other questions. Ask about what your partner likes and dislikes, what she wants to do in the next year or five years, where they've been, who her friends are—anything can spark a story and get a great conversation going. Turn this into a game by keeping track of how many questions you ask, and try to reach 1000 first.\\nPlay games to get to know each other. To play Two Truths and a Lie, tell your partner two true things and one false thing about yourself, and have her guess which is the lie. Or make a quiz about yourself and send it to them. Have them do the same, and compete to get the most answers right.\\nUse multiple methods of communication. Talking on the phone is great for certain kinds of conversations. Email encourages more thoughtful discussions of weightier topics, while texting is great for a quick, light-hearted chat. Use more than one method of communication to get to know all sides of your partner.\"}, {\"编号\": 2, \"标题\": \"Commit to the relationship.\", \"描述\": \"Discuss topics like what you want to get out of the relationship and where you see it going. Commit to the trust and communication that sustain a long-distance relationship. Understand the difficulties you will face and talk about them with your partner, but at the end of the day, if the relationship is going to work, you both need to fully dedicate yourselves to it, without hesitation.\"}, {\"编号\": 3, \"标题\": \"Be reliable.\", \"描述\": \"Encourage your partner to trust you by always proving yourself worthy of their trust. Follow through on your promises, even the small ones like calling them at a specific time or responding to a message. If you ever find that you can't follow through on a promise, have a very good reason why, explain this to them, and ask for—don't demand—their forgiveness.\"}]}, {\"编号\": 2, \"标题\": \"Communicating in a Healthy Way\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk to your partner often.\", \"描述\": \"It's hard to believe in a relationship when you never talk to your partner, and it's hard to build a relationship when you don't know what's going on in your partner's life. Make sure you talk often so that you can participate in their life, and you can feel their presence in yours. Regular communication is the key to sustaining any relationship, but this is especially true for long-distance ones.\"}, {\"编号\": 2, \"标题\": \"Be open with your partner.\", \"描述\": \"Honest and open communication is just as important as talking often. If something is worrying you, your partner should be the first to know. If they’re feeling upset or frustrated, they should be comfortable opening up to you. If you are consistently open with your partner, they will learn to trust what you say and will feel more comfortable in the relationship. Be completely honest with your partner and trust that they will with you.\"}, {\"编号\": 3, \"标题\": \"Get to know your partner's friends and family.\", \"描述\": \"This will allow you to better understand your partner's daily life, and being friendly with the people in their life can help both of you feel more involved with each other. Their friends will also appreciate the chance to get to know the person taking up so much of their time and energy. This increased involvement with your partner will help you build trust in your relationship.\"}, {\"编号\": 4, \"标题\": \"Give your partner space.\", \"描述\": \"Although you may want to spend every moment of every day talking with her, recognize that they need time and space to live their own life. Don't pressure them to give you more of their time and energy than she's comfortable with. Trust that she will come to you when she needs to, and allow them the space to be their own person within your relationship.\\nFinding the right balance between personal space and regular communication is perhaps the hardest part of a long-term relationship—and the balance is different for every couple. Experiment and check in with each other regularly to see what works and what doesn't. Work together to find a balance that lets you both be as happy and as healthy as possible.\"}, {\"编号\": 5, \"标题\": \"Check in with your partner regularly.\", \"描述\": \"Discuss how you both feel about how your relationship is going. Talk about whether you feel happy, comfortable, and confident in the relationship, and what each of you could do to make it even better. If one of you feels dissatisfied for any reason, discuss the problem and work together to figure out a solution that you're both comfortable with. Recommit to your partner and the relationship, taking into account whatever changes, if any, you've discussed.\\nRegular check-ins give you a way to make changes to the relationship or even end with mutual understanding and without unnecessary pain, it if and when that becomes necessary. Though it may seem tedious, pessimistic, or even silly, long-distance relationships are a lot of work and this is a good way to make sure it's still working for both of you.\"}, {\"编号\": 6, \"标题\": \"Assume good intentions.\", \"描述\": \"Your partner will likely do or say something that might confuse or alarm you. They might not return a call, or they might make a snide or offensive comment when talking to you. Don't jump to conclusions about their intentions when this happens—assuming that they’re hiding something or deliberately antagonizing you is a great way to insult them and damage your relationship. Instead, assume that there's a perfectly valid, reasonable explanation for whatever they did, and ask to them about it the next time you talk. Always assuming good intentions will foster trust and good feeling, and is crucial in sustaining a long-distance relationship.\"}]}, {\"编号\": 3, \"标题\": \"Dealing with Issues\", \"步骤\": [{\"编号\": 1, \"标题\": \"Never accuse your partner of being unfaithful.\", \"描述\": \"This cannot be stressed enough. A long-distance relationship, even more so than any other relationship, is predicated on mutual trust, and accusing your partner of cheating, or even of wanting to cheat, destroys that trust on both sides of the relationship. Never assume that your partner has been unfaithful, and never confront them about it. If you are open with each other and committed to your relationship, she will confess any infidelity to you, and then you can deal with it in a healthy and positive way. If you accuse them, you introduce suspicion into both sides of the relationship, ultimately and irreparably damaging it.\"}, {\"编号\": 2, \"标题\": \"Address disagreements calmly and rationally.\", \"描述\": \"As with any relationship, it's inevitable that you will at some point get annoyed or angry at each other. When this happens, address the conflict calmly. Discuss your disagreement. Make an effort to understand their side, and explain to them how you feel. Work together to come up with a solution, and make sure you're both happy with the resolution. Regard disagreements as an opportunity to build up your relationship, rather than something that could tear it apart.\"}, {\"编号\": 3, \"标题\": \"Think about the sacrifice you're both making.\", \"描述\": \"Understand that a long-distance relationship is difficult for both of you and requires a lot of work and effort, when there are many other things you could be doing with that time and energy. If your partner is worth the sacrifice, you should be happy to make it. But don't let the relationship consume your life. You need time to devote to work, school, family, and your social life apart from your relationship. If it feels like you aren't able to give enough time to your other friends and activities, it may be time to work with your partner to reevaluate your relationship.\"}, {\"编号\": 4, \"标题\": \"Expand your conversations to keep them from getting boring.\", \"描述\": \"If the only thing you talk about is what you did that day, you're bound to get bored pretty fast, and this can quickly take the heat out of your relationship. Expand your conversations by asking questions, teaching your partner about something new you're learning, discussing books and movies you've enjoyed, or playing a game together.\\nGo on virtual dates. Watch a movie together online, play a MMORPG or other online game together, or eat the same meal while on the phone together. This can simulate the shared experience that you get from dating in-person, and this will help you build your conversations.\\nTake an online class together. This will stimulate conversation and challenge yourselves intellectually, which can add new energy to the relationship.\\nGo back to the beginning of your relationship, where you were just getting to know each other. Ask the same kinds of questions, and focus on learning new things about your partner. There will always be things about them that you don't know, and this can be a great way to renew your interest in the relationship.\"}, {\"编号\": 5, \"标题\": \"Plan your next visit.\", \"描述\": \"Even if you can't see each other often, always have a place and date set for the next visit. This will give you both something to look forward to. It can guide your relationship and help you move forward together without necessarily entailing definite long-term plans. Make the most out of your visits, even if they are rare, and always be thinking about the next one.\"}], \"小提示\": [\"Communication in any relationship is key. But communication in long-distance relationships is especially important. Talk often — talk everyday. Share even the most ordinary things so that the other person feels connected to you.\\n\"], \"注意事项\": [\"Long-distance relationships are very difficult and take a lot of work, so be totally sure you're willing to do what it takes before you commit to the relationship.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,180 |
How to Build Trust in Your Parents to Earn Your Stuff Back
|
1. Making Things Right Again
1-1. Apologize.
A simple first step that you can take is to apologize. Apologizing shows that you understand what you did and that it broke the trust between you and your parents. Apologizing can also demonstrate that you want to make changes and do the right thing next time. Try apologizing to show your understanding of the situation, rebuild trust, and have your privileges restored.
Make sure your apology is genuine.
You could try saying something like "Mom, Dad, I want to apologize for what I did. I get that it was wrong of me and I want to make things right."
Having a good understanding of what went wrong can help you build a better apology.
Try giving examples that show your understanding of the situation. For example, you might say "I see now that lying to you earlier was hurtful and makes it hard to trust what I say in the future."
1-2. Make repayments if necessary.
If you've caused damage to something, you may need to either fix it or pay for it. By repairing something or replacing it, you can show that you've taken responsibility for your actions and understand how they damaged trust between you and your parents. Volunteering to fix or replace something you've damaged can be a good step in rebuilding trust and getting your things back.
For example, maybe you broke something you “borrowed” without permission. Offering to either fix it or buy a replacement can demonstrate your understanding of the situation.
1-3. Be careful with your actions and words.
Once you know what you can do to build trust again and get your stuff back, it's time to get to work. Focus on taking actions that you know are allowed by your parents, will demonstrate responsibility, and will build trust. Try to remember that this is more about your actions and choices, rather than simply getting your things back.
Avoid any outbursts aimed at your parents. Try to speak respectfully, even if you disagree with something.
Be honest with your parents. Lying to your parents will only cause mistrust and may cause you to lose your things for even longer.
Always take responsibility for your actions.
Try to follow rules as closely as you can.
If you aren't sure you're allowed to do something, ask your parents first.
2. Talking with Your Parents
2-1. Talk to your parents.
If you don't know exactly what it was you did wrong or how you can rebuild a feeling of trust, getting your things back can be difficult. Although it can be tough, talking with your parents about the problem can be the best way forward. After you learn what the problem is by sharing your thoughts and feelings, you can take direct steps to rebuild trust and get your things back.
Don't be afraid to ask your parents why you are in trouble. Say something like "I understand that I did something wrong, but I'm not sure what exactly is wrong with it."
It's okay to share your side of things with your parents and honestly talk about how you feel.
Having an honest and civil discussion with your parents can be a great first step to show maturity and rebuild trust.
Even if your parents are mad, avoid yelling at them or speaking with any kind of sarcastic tone.
Showing an understanding of what you did wrong and how it affected trust between you and your parents can be a good idea. You could say something like "I know that sneaking out last night was wrong and dangerous. I'm sorry for doing it and I want to help make things better."
2-2. Have your parents make their expectations clear.
If you don't feel like there is a clear way forward, rebuilding trust can seem impossible. Knowing exactly what you can expect from your good behavior can help you know how to act, what to do, and how you can get your stuff back. Ask your parents for some details about when and how you can have your privileges back.
Ask your parents what behavior they expect from you in the future. You might say "I want make up for what I did. What can I do to show that?"
Ask your parents when you can expect your things or privileges restored. Try asking something like "How long can I expect to wait before I get my things back?"
2-3. Ask for some positive feedback.
It can be pretty obvious when you've done something to make your parents upset. However, this doesn't always make it easier when you're trying to do what's right. Asking your parents to let you know when your doing the right thing can help rebuild trust and demonstrate that you are trying to make things right.
You could ask your parents something like "I want to do the right thing and apologize for what I did. It would be nice to hear when I do the right thing. I think this will help me focus on what to do next time."
2-4. Take your time.
Restoring trust between you and your parents won't happen overnight. Anytime trust is broken, it will take some time before it is restored. Don't be in a rush to rebuild trust and get your stuff back faster. For now, focus on doing the right thing in the future and avoid doing anything that might make the situation worse.
3. Keeping Your Stuff and Feelings of Trust
3-1. Wait for your privileges or things to be returned.
When rebuilding trust, it's mostly a matter of time. You'll need to demonstrate good behavior, good choices, and a good understanding of your responsibilities. If you act in a way that is consistently trustworthy, your privileges and things will be returned to you soon.
3-2. Avoid damaging trust in the future.
Trust between you and your parents can be fragile. Building up trust can take a long time, while breaking it can take only a few seconds. While you are trying to restore or maintain your parent's trust in you, always avoid doing anything that could cause more trouble. Try to avoid some of these behaviors to keep you on track, maintain trust, and keep your stuff:
Yelling, angry outbursts, or screaming can all take away the feeling of trust that feelings can be shared openly.
Don't break important rules that your parents have given you. For example, sneaking out at night to hang out with friends can get other privileges taken away from you.
Don't lie to your parents. If you've been caught, lying about things can only make your situation worse.
3-3. Ask your parents about what's allowed.
If you are ever unsure if something would be okay or not, ask your parents. It's a lot easier to ask and be told “no”, than it would be to break your parent's trust and rebuild it. Although it might not be easy to ask your parents, doing so can show your consideration for their rules, demonstrate respect, and help keep the feeling of trust strong. Always check with you parents before doing anything you think might break their trust and cost you some of your things or privileges.
You could try saying "I was wondering if I could stay out an hour later than normal with my friends. I know I'm not usually allowed, so I thought I would ask."
Don't get upset or argue if your parents say "No" after you ask.
|
{
"create_time": "20230517 10:59:12",
"回答明细": "{\"回答\": \"1. Making Things Right Again\\n1-1. Apologize.\\nA simple first step that you can take is to apologize. Apologizing shows that you understand what you did and that it broke the trust between you and your parents. Apologizing can also demonstrate that you want to make changes and do the right thing next time. Try apologizing to show your understanding of the situation, rebuild trust, and have your privileges restored.\\nMake sure your apology is genuine.\\nYou could try saying something like \\\"Mom, Dad, I want to apologize for what I did. I get that it was wrong of me and I want to make things right.\\\"\\nHaving a good understanding of what went wrong can help you build a better apology.\\nTry giving examples that show your understanding of the situation. For example, you might say \\\"I see now that lying to you earlier was hurtful and makes it hard to trust what I say in the future.\\\"\\n1-2. Make repayments if necessary.\\nIf you've caused damage to something, you may need to either fix it or pay for it. By repairing something or replacing it, you can show that you've taken responsibility for your actions and understand how they damaged trust between you and your parents. Volunteering to fix or replace something you've damaged can be a good step in rebuilding trust and getting your things back.\\nFor example, maybe you broke something you “borrowed” without permission. Offering to either fix it or buy a replacement can demonstrate your understanding of the situation.\\n1-3. Be careful with your actions and words.\\nOnce you know what you can do to build trust again and get your stuff back, it's time to get to work. Focus on taking actions that you know are allowed by your parents, will demonstrate responsibility, and will build trust. Try to remember that this is more about your actions and choices, rather than simply getting your things back. \\nAvoid any outbursts aimed at your parents. Try to speak respectfully, even if you disagree with something.\\nBe honest with your parents. Lying to your parents will only cause mistrust and may cause you to lose your things for even longer.\\nAlways take responsibility for your actions.\\nTry to follow rules as closely as you can.\\nIf you aren't sure you're allowed to do something, ask your parents first.\\n2. Talking with Your Parents\\n2-1. Talk to your parents.\\nIf you don't know exactly what it was you did wrong or how you can rebuild a feeling of trust, getting your things back can be difficult. Although it can be tough, talking with your parents about the problem can be the best way forward. After you learn what the problem is by sharing your thoughts and feelings, you can take direct steps to rebuild trust and get your things back.\\nDon't be afraid to ask your parents why you are in trouble. Say something like \\\"I understand that I did something wrong, but I'm not sure what exactly is wrong with it.\\\"\\nIt's okay to share your side of things with your parents and honestly talk about how you feel.\\nHaving an honest and civil discussion with your parents can be a great first step to show maturity and rebuild trust.\\nEven if your parents are mad, avoid yelling at them or speaking with any kind of sarcastic tone.\\nShowing an understanding of what you did wrong and how it affected trust between you and your parents can be a good idea. You could say something like \\\"I know that sneaking out last night was wrong and dangerous. I'm sorry for doing it and I want to help make things better.\\\"\\n2-2. Have your parents make their expectations clear.\\nIf you don't feel like there is a clear way forward, rebuilding trust can seem impossible. Knowing exactly what you can expect from your good behavior can help you know how to act, what to do, and how you can get your stuff back. Ask your parents for some details about when and how you can have your privileges back.\\nAsk your parents what behavior they expect from you in the future. You might say \\\"I want make up for what I did. What can I do to show that?\\\"\\nAsk your parents when you can expect your things or privileges restored. Try asking something like \\\"How long can I expect to wait before I get my things back?\\\"\\n2-3. Ask for some positive feedback.\\nIt can be pretty obvious when you've done something to make your parents upset. However, this doesn't always make it easier when you're trying to do what's right. Asking your parents to let you know when your doing the right thing can help rebuild trust and demonstrate that you are trying to make things right.\\nYou could ask your parents something like \\\"I want to do the right thing and apologize for what I did. It would be nice to hear when I do the right thing. I think this will help me focus on what to do next time.\\\"\\n2-4. Take your time.\\nRestoring trust between you and your parents won't happen overnight. Anytime trust is broken, it will take some time before it is restored. Don't be in a rush to rebuild trust and get your stuff back faster. For now, focus on doing the right thing in the future and avoid doing anything that might make the situation worse.\\n3. Keeping Your Stuff and Feelings of Trust\\n3-1. Wait for your privileges or things to be returned.\\nWhen rebuilding trust, it's mostly a matter of time. You'll need to demonstrate good behavior, good choices, and a good understanding of your responsibilities. If you act in a way that is consistently trustworthy, your privileges and things will be returned to you soon.\\n3-2. Avoid damaging trust in the future.\\nTrust between you and your parents can be fragile. Building up trust can take a long time, while breaking it can take only a few seconds. While you are trying to restore or maintain your parent's trust in you, always avoid doing anything that could cause more trouble. Try to avoid some of these behaviors to keep you on track, maintain trust, and keep your stuff:\\nYelling, angry outbursts, or screaming can all take away the feeling of trust that feelings can be shared openly.\\nDon't break important rules that your parents have given you. For example, sneaking out at night to hang out with friends can get other privileges taken away from you.\\nDon't lie to your parents. If you've been caught, lying about things can only make your situation worse.\\n3-3. Ask your parents about what's allowed.\\nIf you are ever unsure if something would be okay or not, ask your parents. It's a lot easier to ask and be told “no”, than it would be to break your parent's trust and rebuild it. Although it might not be easy to ask your parents, doing so can show your consideration for their rules, demonstrate respect, and help keep the feeling of trust strong. Always check with you parents before doing anything you think might break their trust and cost you some of your things or privileges.\\nYou could try saying \\\"I was wondering if I could stay out an hour later than normal with my friends. I know I'm not usually allowed, so I thought I would ask.\\\"\\nDon't get upset or argue if your parents say \\\"No\\\" after you ask.\\n\", \"简要回答\": \"Getting into trouble with your parents and breaking their trust in you can result in lost privileges. Your parents may take away things like your phone, T.V., social media accounts, time with friends or your computer. Whatever your parents have decided on, the only way to get your things back is by rebuilding the trust that was damaged. You will have to show that you are genuinely sorry for whatever it was that you did and demonstrate that you can responsibly handle the privileges that were taken from you.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Making Things Right Again\", \"步骤\": [{\"编号\": 1, \"标题\": \"Apologize.\", \"描述\": \"A simple first step that you can take is to apologize. Apologizing shows that you understand what you did and that it broke the trust between you and your parents. Apologizing can also demonstrate that you want to make changes and do the right thing next time. Try apologizing to show your understanding of the situation, rebuild trust, and have your privileges restored.\\nMake sure your apology is genuine.\\nYou could try saying something like \\\"Mom, Dad, I want to apologize for what I did. I get that it was wrong of me and I want to make things right.\\\"\\nHaving a good understanding of what went wrong can help you build a better apology.\\nTry giving examples that show your understanding of the situation. For example, you might say \\\"I see now that lying to you earlier was hurtful and makes it hard to trust what I say in the future.\\\"\"}, {\"编号\": 2, \"标题\": \"Make repayments if necessary.\", \"描述\": \"If you've caused damage to something, you may need to either fix it or pay for it. By repairing something or replacing it, you can show that you've taken responsibility for your actions and understand how they damaged trust between you and your parents. Volunteering to fix or replace something you've damaged can be a good step in rebuilding trust and getting your things back.\\nFor example, maybe you broke something you “borrowed” without permission. Offering to either fix it or buy a replacement can demonstrate your understanding of the situation.\"}, {\"编号\": 3, \"标题\": \"Be careful with your actions and words.\", \"描述\": \"Once you know what you can do to build trust again and get your stuff back, it's time to get to work. Focus on taking actions that you know are allowed by your parents, will demonstrate responsibility, and will build trust. Try to remember that this is more about your actions and choices, rather than simply getting your things back. \\nAvoid any outbursts aimed at your parents. Try to speak respectfully, even if you disagree with something.\\nBe honest with your parents. Lying to your parents will only cause mistrust and may cause you to lose your things for even longer.\\nAlways take responsibility for your actions.\\nTry to follow rules as closely as you can.\\nIf you aren't sure you're allowed to do something, ask your parents first.\"}]}, {\"编号\": 2, \"标题\": \"Talking with Your Parents\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk to your parents.\", \"描述\": \"If you don't know exactly what it was you did wrong or how you can rebuild a feeling of trust, getting your things back can be difficult. Although it can be tough, talking with your parents about the problem can be the best way forward. After you learn what the problem is by sharing your thoughts and feelings, you can take direct steps to rebuild trust and get your things back.\\nDon't be afraid to ask your parents why you are in trouble. Say something like \\\"I understand that I did something wrong, but I'm not sure what exactly is wrong with it.\\\"\\nIt's okay to share your side of things with your parents and honestly talk about how you feel.\\nHaving an honest and civil discussion with your parents can be a great first step to show maturity and rebuild trust.\\nEven if your parents are mad, avoid yelling at them or speaking with any kind of sarcastic tone.\\nShowing an understanding of what you did wrong and how it affected trust between you and your parents can be a good idea. You could say something like \\\"I know that sneaking out last night was wrong and dangerous. I'm sorry for doing it and I want to help make things better.\\\"\"}, {\"编号\": 2, \"标题\": \"Have your parents make their expectations clear.\", \"描述\": \"If you don't feel like there is a clear way forward, rebuilding trust can seem impossible. Knowing exactly what you can expect from your good behavior can help you know how to act, what to do, and how you can get your stuff back. Ask your parents for some details about when and how you can have your privileges back.\\nAsk your parents what behavior they expect from you in the future. You might say \\\"I want make up for what I did. What can I do to show that?\\\"\\nAsk your parents when you can expect your things or privileges restored. Try asking something like \\\"How long can I expect to wait before I get my things back?\\\"\"}, {\"编号\": 3, \"标题\": \"Ask for some positive feedback.\", \"描述\": \"It can be pretty obvious when you've done something to make your parents upset. However, this doesn't always make it easier when you're trying to do what's right. Asking your parents to let you know when your doing the right thing can help rebuild trust and demonstrate that you are trying to make things right.\\nYou could ask your parents something like \\\"I want to do the right thing and apologize for what I did. It would be nice to hear when I do the right thing. I think this will help me focus on what to do next time.\\\"\"}, {\"编号\": 4, \"标题\": \"Take your time.\", \"描述\": \"Restoring trust between you and your parents won't happen overnight. Anytime trust is broken, it will take some time before it is restored. Don't be in a rush to rebuild trust and get your stuff back faster. For now, focus on doing the right thing in the future and avoid doing anything that might make the situation worse.\"}]}, {\"编号\": 3, \"标题\": \"Keeping Your Stuff and Feelings of Trust\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wait for your privileges or things to be returned.\", \"描述\": \"When rebuilding trust, it's mostly a matter of time. You'll need to demonstrate good behavior, good choices, and a good understanding of your responsibilities. If you act in a way that is consistently trustworthy, your privileges and things will be returned to you soon.\"}, {\"编号\": 2, \"标题\": \"Avoid damaging trust in the future.\", \"描述\": \"Trust between you and your parents can be fragile. Building up trust can take a long time, while breaking it can take only a few seconds. While you are trying to restore or maintain your parent's trust in you, always avoid doing anything that could cause more trouble. Try to avoid some of these behaviors to keep you on track, maintain trust, and keep your stuff:\\nYelling, angry outbursts, or screaming can all take away the feeling of trust that feelings can be shared openly.\\nDon't break important rules that your parents have given you. For example, sneaking out at night to hang out with friends can get other privileges taken away from you.\\nDon't lie to your parents. If you've been caught, lying about things can only make your situation worse.\"}, {\"编号\": 3, \"标题\": \"Ask your parents about what's allowed.\", \"描述\": \"If you are ever unsure if something would be okay or not, ask your parents. It's a lot easier to ask and be told “no”, than it would be to break your parent's trust and rebuild it. Although it might not be easy to ask your parents, doing so can show your consideration for their rules, demonstrate respect, and help keep the feeling of trust strong. Always check with you parents before doing anything you think might break their trust and cost you some of your things or privileges.\\nYou could try saying \\\"I was wondering if I could stay out an hour later than normal with my friends. I know I'm not usually allowed, so I thought I would ask.\\\"\\nDon't get upset or argue if your parents say \\\"No\\\" after you ask.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,181 |
How to Build Trust in a Relationship
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1. Committing to Mutual Core Relationship Values
1-1. Stay faithful.
If a partner is not loyal, a relationship quickly becomes unworkable. People do recover from an affair but usually need professional help to do it. Make a commitment to be faithful and stick to it. If you’re not happy in the relationship, get counseling and not a part-time lover.
If you’re faithful to someone, it means you’re faithful on all levels. This means physically but also emotionally. Some people think it’s okay to establish intimate bonds even though they may just be spending time with another person and nothing else, but it’s really not. It will eventually cause problems in your relationship.
Be clear with appropriate boundaries as much as possible. What is appropriate varies from culture to culture, and often with one's age. But it all comes down to understanding what is respectful, clear, and comfortable to ask from a romantic relationship.
Dating a person once is not a committed relationship, for instance. If asking a person out on a date, make sure that is clear; it can be awkward, for example, if a woman is not entirely sure she is at a restaurant as a friend or as a date.
Be clear on if you see your sexual relationship as more casual or more serious. Some people are comfortable with "booty calls" and "friends with benefits" types of relationships. Others see sexual relations as a very deeply emotional act done only with someone committed to a relationship (or after marriage).
There are wide varieties of behaviors considered a "committed relationship," from traditional marriage, to "live-in partner", to more radical "open marriages," and polyamory. A person seeking a traditional marriage may be disappointed if the partner is looking for something else. Likewise, someone seeking something else may be disappointed if the partner is looking for a traditional marriage.
1-2. Give your partner space, and foster kindness.
Trust builds in an atmosphere of security and safety. The cycle of hurting each other, either verbally or physically, and then rejecting the other person, creates a lot of fear; which undermines trust. Furthermore, trying to control your partner’s every move is another type of mistrust, so make sure you’re not possessively clinging on to your partner. That will only push them away.
If your significant other wants to spend time with their friends, try to be okay with that. You can always talk about what’s acceptable behavior and what’s not, though. For instance, if your partner says that they want to go to a dance club with friends, and you’re not comfortable with it; then it’s something that you need to talk about, both in this instance, and for the future, so that it doesn’t keep happening again and again.
1-3. Love your partner without any ulterior motives.
Both of you need to feel sure you are loved for yourself, and not for some other reason. Those other reasons could be your family, your money, your looks, or even just the fear of being alone. Make sure you’re with your significant other for the right reasons.
1-4. Make your relationship a top priority.
It can be easy to take each other for granted and neglect one another. Try not to give all of your energy and time to other people or activities. Keep your priorities clear. If being in a relationship is important to you, then make sure it stays at the top of your list.
Avoid becoming a workaholic because this can get in the way of your relationship. Make time for your relationship; and if you need to reach a goal at a specific time, work with your partner to develop solutions.
1-5. Stay to the end.
Misunderstandings, conflict, and anger are going to occur. Make it safe for disagreements and the careful expression of anger to happen without raising a fear of abandonment. You do this by never using the threat of walking out.
2. Establishing Trust on Your End
2-1. Keep your routine.
A lot of people believe that mixing things up all the time makes a great relationship. In other words, they are always planning something new to surprise the other. Although surprises are nice from time to time, stability and uniformity are far more important in a relationship. Uniformity sounds boring, but you need to be predictable to make things work in the long run. Predictability builds trust.
2-2. Be reliable.
Trust is just another way of saying you can rely on someone. You trust your partner to do certain things no matter what at all times. This trust builds security in a relationship. Make sure your partner can count on you.
If you say you’re going to be home by 5 p.m., then make sure you are or at least let the other person know if something else comes up. The most important factor here is consistency. If 4 out of 5 times, you never bother calling and just come home as late as you want, then that’s a strong indicator that your needs matter more to you than your partner. A happy, successful relationship is when both parties make an effort at keeping up their end of the bargain.
2-3. Mean what you say.
Your partner can read your face better than anyone else. If you are lying or trying to hide some true feeling by not quite saying all that is on your mind, they will be able to tell. The person might even think you’re cheating. When the person knows they can trust whatever comes out of your mouth without hesitation, then you are building an unshakable bond.
2-4. Tell the truth.
Don't keep anything hidden, nothing should be privileged from the other. You have to know that sooner or later all things come to light, and the consequences of not being completely truthful will kill the trust and ruin your relationship.
2-5. Share how you really feel.
Too many people never let their partners know what they need. Don't let your partner wonder, or try to guess what they should do for you. It is essential this happens with both partners. If only one partner is being catered to by the other, there is a chance one will feel smothered or the other might feel neglected. Either scenario is not good.
Practice vulnerability to allow for more closeness and intimacy in your relationship.
2-6. Say no sometimes.
It’s okay to listen to your partner’s needs and try to fulfill them, but sometimes it's just as valuable to say no. You can't do everything all the time, and you will actually earn some respect when you refuse to do something once in a while. Taking a stand, and imposing your own will can actually enhance the trust between you.
3. Fostering Trust in Your Significant Other
3-1. Have faith in your partner's capabilities.
In other words, if you believe at all that the person is not competent in some of the things they do, your trust will not be solid. If this is the case, you need to be upfront with them on the issues in an honest and loving manner. This will allow you to work through this and keep the trust with each other.
3-2. Trust your partner.
How can your partner trust you when you don't trust them? Having trust takes two people, and without the other person building trust, too, it's like a fish without water.
This is where you have the opportunity to practice vulnerability. Trusting another person often comes down to how you feel on the inside. In other words, if you tend to be insecure about things, then this could fall over into your relationship in a negative way. You have every reason to trust until the person actually does something that shows you cannot.
Be open about any insecurities you may have. If you have any past experience with infidelity, let your partner know so they can understand what’s going through your head.
3-3. Give the benefit of the doubt.
One indicator of trust issues is the tendency to think of the worst case in every possible situation. Just because someone missed your phone call doesn’t mean the person is cheating on you. When you trust your partner, it means you give them the benefit of the doubt. Each person deserves a chance to explain themselves before coming to a conclusion. Only then can it be looked at objectively.
3-4. Leave your partner’s phone alone.
Do either one of you have passwords on your phone? If so, it could be a sign that you have problems with trust. While privacy is important, it doesn’t mean your phone should be protected like it’s Fort Knox. When there’s real trust, the other person will respect your privacy even if they have access to your phone. But the bigger issue, however, is if you feel that the person calling your significant other’s phone is a threat to your relationship, then there are definite trust issues that need to be dealt with.
3-5. Allow your partner free reign in life.
Often, when there are trust issues, you want to monitor everything the other person does and with whom. It’s easy to feel territorial and feel threatened by everyone. However, trust is about having faith and allowing the other person free reign. When you trust someone else, it also means you trust yourself, which fosters healthier relationships in the long run.
Tips
There will always be trials and tribulations in a relationship, but when you face difficulties with an open mind and actively work through the difficulties, the trust in your relationship will grow stronger.
Warnings
Trust cannot be maintained if you are doing something behind your partner's back (e.g. cheating). Your partner will find out eventually and the trust will be broken. And once trust is gone, it can never be re-established, there will always be a bit of doubt in place of complete trust.
|
{
"create_time": "20230517 10:59:12",
"回答明细": "{\"回答\": \"1. Committing to Mutual Core Relationship Values\\n1-1. Stay faithful.\\nIf a partner is not loyal, a relationship quickly becomes unworkable. People do recover from an affair but usually need professional help to do it. Make a commitment to be faithful and stick to it. If you’re not happy in the relationship, get counseling and not a part-time lover.\\nIf you’re faithful to someone, it means you’re faithful on all levels. This means physically but also emotionally. Some people think it’s okay to establish intimate bonds even though they may just be spending time with another person and nothing else, but it’s really not. It will eventually cause problems in your relationship.\\nBe clear with appropriate boundaries as much as possible. What is appropriate varies from culture to culture, and often with one's age. But it all comes down to understanding what is respectful, clear, and comfortable to ask from a romantic relationship.\\nDating a person once is not a committed relationship, for instance. If asking a person out on a date, make sure that is clear; it can be awkward, for example, if a woman is not entirely sure she is at a restaurant as a friend or as a date.\\nBe clear on if you see your sexual relationship as more casual or more serious. Some people are comfortable with \\\"booty calls\\\" and \\\"friends with benefits\\\" types of relationships. Others see sexual relations as a very deeply emotional act done only with someone committed to a relationship (or after marriage).\\nThere are wide varieties of behaviors considered a \\\"committed relationship,\\\" from traditional marriage, to \\\"live-in partner\\\", to more radical \\\"open marriages,\\\" and polyamory. A person seeking a traditional marriage may be disappointed if the partner is looking for something else. Likewise, someone seeking something else may be disappointed if the partner is looking for a traditional marriage.\\n1-2. Give your partner space, and foster kindness.\\nTrust builds in an atmosphere of security and safety. The cycle of hurting each other, either verbally or physically, and then rejecting the other person, creates a lot of fear; which undermines trust. Furthermore, trying to control your partner’s every move is another type of mistrust, so make sure you’re not possessively clinging on to your partner. That will only push them away. \\nIf your significant other wants to spend time with their friends, try to be okay with that. You can always talk about what’s acceptable behavior and what’s not, though. For instance, if your partner says that they want to go to a dance club with friends, and you’re not comfortable with it; then it’s something that you need to talk about, both in this instance, and for the future, so that it doesn’t keep happening again and again.\\n1-3. Love your partner without any ulterior motives.\\nBoth of you need to feel sure you are loved for yourself, and not for some other reason. Those other reasons could be your family, your money, your looks, or even just the fear of being alone. Make sure you’re with your significant other for the right reasons.\\n1-4. Make your relationship a top priority.\\nIt can be easy to take each other for granted and neglect one another. Try not to give all of your energy and time to other people or activities. Keep your priorities clear. If being in a relationship is important to you, then make sure it stays at the top of your list.\\nAvoid becoming a workaholic because this can get in the way of your relationship. Make time for your relationship; and if you need to reach a goal at a specific time, work with your partner to develop solutions.\\n1-5. Stay to the end.\\nMisunderstandings, conflict, and anger are going to occur. Make it safe for disagreements and the careful expression of anger to happen without raising a fear of abandonment. You do this by never using the threat of walking out.\\n2. Establishing Trust on Your End\\n2-1. Keep your routine.\\nA lot of people believe that mixing things up all the time makes a great relationship. In other words, they are always planning something new to surprise the other. Although surprises are nice from time to time, stability and uniformity are far more important in a relationship. Uniformity sounds boring, but you need to be predictable to make things work in the long run. Predictability builds trust.\\n2-2. Be reliable.\\nTrust is just another way of saying you can rely on someone. You trust your partner to do certain things no matter what at all times. This trust builds security in a relationship. Make sure your partner can count on you.\\nIf you say you’re going to be home by 5 p.m., then make sure you are or at least let the other person know if something else comes up. The most important factor here is consistency. If 4 out of 5 times, you never bother calling and just come home as late as you want, then that’s a strong indicator that your needs matter more to you than your partner. A happy, successful relationship is when both parties make an effort at keeping up their end of the bargain.\\n2-3. Mean what you say.\\nYour partner can read your face better than anyone else. If you are lying or trying to hide some true feeling by not quite saying all that is on your mind, they will be able to tell. The person might even think you’re cheating. When the person knows they can trust whatever comes out of your mouth without hesitation, then you are building an unshakable bond.\\n2-4. Tell the truth.\\nDon't keep anything hidden, nothing should be privileged from the other. You have to know that sooner or later all things come to light, and the consequences of not being completely truthful will kill the trust and ruin your relationship.\\n2-5. Share how you really feel.\\nToo many people never let their partners know what they need. Don't let your partner wonder, or try to guess what they should do for you. It is essential this happens with both partners. If only one partner is being catered to by the other, there is a chance one will feel smothered or the other might feel neglected. Either scenario is not good.\\nPractice vulnerability to allow for more closeness and intimacy in your relationship.\\n2-6. Say no sometimes.\\nIt’s okay to listen to your partner’s needs and try to fulfill them, but sometimes it's just as valuable to say no. You can't do everything all the time, and you will actually earn some respect when you refuse to do something once in a while. Taking a stand, and imposing your own will can actually enhance the trust between you.\\n3. Fostering Trust in Your Significant Other\\n3-1. Have faith in your partner's capabilities.\\nIn other words, if you believe at all that the person is not competent in some of the things they do, your trust will not be solid. If this is the case, you need to be upfront with them on the issues in an honest and loving manner. This will allow you to work through this and keep the trust with each other.\\n3-2. Trust your partner.\\nHow can your partner trust you when you don't trust them? Having trust takes two people, and without the other person building trust, too, it's like a fish without water.\\nThis is where you have the opportunity to practice vulnerability. Trusting another person often comes down to how you feel on the inside. In other words, if you tend to be insecure about things, then this could fall over into your relationship in a negative way. You have every reason to trust until the person actually does something that shows you cannot.\\nBe open about any insecurities you may have. If you have any past experience with infidelity, let your partner know so they can understand what’s going through your head.\\n3-3. Give the benefit of the doubt.\\nOne indicator of trust issues is the tendency to think of the worst case in every possible situation. Just because someone missed your phone call doesn’t mean the person is cheating on you. When you trust your partner, it means you give them the benefit of the doubt. Each person deserves a chance to explain themselves before coming to a conclusion. Only then can it be looked at objectively.\\n3-4. Leave your partner’s phone alone.\\nDo either one of you have passwords on your phone? If so, it could be a sign that you have problems with trust. While privacy is important, it doesn’t mean your phone should be protected like it’s Fort Knox. When there’s real trust, the other person will respect your privacy even if they have access to your phone. But the bigger issue, however, is if you feel that the person calling your significant other’s phone is a threat to your relationship, then there are definite trust issues that need to be dealt with.\\n3-5. Allow your partner free reign in life.\\nOften, when there are trust issues, you want to monitor everything the other person does and with whom. It’s easy to feel territorial and feel threatened by everyone. However, trust is about having faith and allowing the other person free reign. When you trust someone else, it also means you trust yourself, which fosters healthier relationships in the long run.\\nTips\\nThere will always be trials and tribulations in a relationship, but when you face difficulties with an open mind and actively work through the difficulties, the trust in your relationship will grow stronger.\\nWarnings\\nTrust cannot be maintained if you are doing something behind your partner's back (e.g. cheating). Your partner will find out eventually and the trust will be broken. And once trust is gone, it can never be re-established, there will always be a bit of doubt in place of complete trust.\\n\", \"简要回答\": \"The happiest, most satisfying relationships rest on a foundation of implicit trust. If you want your relationship to be all it can be, both of you must learn how to create this kind of trust. Most couples only think of trust in terms of being sexually faithful, though essential, there’s more to it than just that.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Committing to Mutual Core Relationship Values\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stay faithful.\", \"描述\": \"If a partner is not loyal, a relationship quickly becomes unworkable. People do recover from an affair but usually need professional help to do it. Make a commitment to be faithful and stick to it. If you’re not happy in the relationship, get counseling and not a part-time lover.\\nIf you’re faithful to someone, it means you’re faithful on all levels. This means physically but also emotionally. Some people think it’s okay to establish intimate bonds even though they may just be spending time with another person and nothing else, but it’s really not. It will eventually cause problems in your relationship.\\nBe clear with appropriate boundaries as much as possible. What is appropriate varies from culture to culture, and often with one's age. But it all comes down to understanding what is respectful, clear, and comfortable to ask from a romantic relationship.\\nDating a person once is not a committed relationship, for instance. If asking a person out on a date, make sure that is clear; it can be awkward, for example, if a woman is not entirely sure she is at a restaurant as a friend or as a date.\\nBe clear on if you see your sexual relationship as more casual or more serious. Some people are comfortable with \\\"booty calls\\\" and \\\"friends with benefits\\\" types of relationships. Others see sexual relations as a very deeply emotional act done only with someone committed to a relationship (or after marriage).\\nThere are wide varieties of behaviors considered a \\\"committed relationship,\\\" from traditional marriage, to \\\"live-in partner\\\", to more radical \\\"open marriages,\\\" and polyamory. A person seeking a traditional marriage may be disappointed if the partner is looking for something else. Likewise, someone seeking something else may be disappointed if the partner is looking for a traditional marriage.\"}, {\"编号\": 2, \"标题\": \"Give your partner space, and foster kindness.\", \"描述\": \"Trust builds in an atmosphere of security and safety. The cycle of hurting each other, either verbally or physically, and then rejecting the other person, creates a lot of fear; which undermines trust. Furthermore, trying to control your partner’s every move is another type of mistrust, so make sure you’re not possessively clinging on to your partner. That will only push them away. \\nIf your significant other wants to spend time with their friends, try to be okay with that. You can always talk about what’s acceptable behavior and what’s not, though. For instance, if your partner says that they want to go to a dance club with friends, and you’re not comfortable with it; then it’s something that you need to talk about, both in this instance, and for the future, so that it doesn’t keep happening again and again.\"}, {\"编号\": 3, \"标题\": \"Love your partner without any ulterior motives.\", \"描述\": \"Both of you need to feel sure you are loved for yourself, and not for some other reason. Those other reasons could be your family, your money, your looks, or even just the fear of being alone. Make sure you’re with your significant other for the right reasons.\"}, {\"编号\": 4, \"标题\": \"Make your relationship a top priority.\", \"描述\": \"It can be easy to take each other for granted and neglect one another. Try not to give all of your energy and time to other people or activities. Keep your priorities clear. If being in a relationship is important to you, then make sure it stays at the top of your list.\\nAvoid becoming a workaholic because this can get in the way of your relationship. Make time for your relationship; and if you need to reach a goal at a specific time, work with your partner to develop solutions.\"}, {\"编号\": 5, \"标题\": \"Stay to the end.\", \"描述\": \"Misunderstandings, conflict, and anger are going to occur. Make it safe for disagreements and the careful expression of anger to happen without raising a fear of abandonment. You do this by never using the threat of walking out.\"}]}, {\"编号\": 2, \"标题\": \"Establishing Trust on Your End\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your routine.\", \"描述\": \"A lot of people believe that mixing things up all the time makes a great relationship. In other words, they are always planning something new to surprise the other. Although surprises are nice from time to time, stability and uniformity are far more important in a relationship. Uniformity sounds boring, but you need to be predictable to make things work in the long run. Predictability builds trust.\"}, {\"编号\": 2, \"标题\": \"Be reliable.\", \"描述\": \"Trust is just another way of saying you can rely on someone. You trust your partner to do certain things no matter what at all times. This trust builds security in a relationship. Make sure your partner can count on you.\\nIf you say you’re going to be home by 5 p.m., then make sure you are or at least let the other person know if something else comes up. The most important factor here is consistency. If 4 out of 5 times, you never bother calling and just come home as late as you want, then that’s a strong indicator that your needs matter more to you than your partner. A happy, successful relationship is when both parties make an effort at keeping up their end of the bargain.\"}, {\"编号\": 3, \"标题\": \"Mean what you say.\", \"描述\": \"Your partner can read your face better than anyone else. If you are lying or trying to hide some true feeling by not quite saying all that is on your mind, they will be able to tell. The person might even think you’re cheating. When the person knows they can trust whatever comes out of your mouth without hesitation, then you are building an unshakable bond.\"}, {\"编号\": 4, \"标题\": \"Tell the truth.\", \"描述\": \"Don't keep anything hidden, nothing should be privileged from the other. You have to know that sooner or later all things come to light, and the consequences of not being completely truthful will kill the trust and ruin your relationship.\"}, {\"编号\": 5, \"标题\": \"Share how you really feel.\", \"描述\": \"Too many people never let their partners know what they need. Don't let your partner wonder, or try to guess what they should do for you. It is essential this happens with both partners. If only one partner is being catered to by the other, there is a chance one will feel smothered or the other might feel neglected. Either scenario is not good.\\nPractice vulnerability to allow for more closeness and intimacy in your relationship.\"}, {\"编号\": 6, \"标题\": \"Say no sometimes.\", \"描述\": \"It’s okay to listen to your partner’s needs and try to fulfill them, but sometimes it's just as valuable to say no. You can't do everything all the time, and you will actually earn some respect when you refuse to do something once in a while. Taking a stand, and imposing your own will can actually enhance the trust between you.\"}]}, {\"编号\": 3, \"标题\": \"Fostering Trust in Your Significant Other\", \"步骤\": [{\"编号\": 1, \"标题\": \"Have faith in your partner's capabilities.\", \"描述\": \"In other words, if you believe at all that the person is not competent in some of the things they do, your trust will not be solid. If this is the case, you need to be upfront with them on the issues in an honest and loving manner. This will allow you to work through this and keep the trust with each other.\"}, {\"编号\": 2, \"标题\": \"Trust your partner.\", \"描述\": \"How can your partner trust you when you don't trust them? Having trust takes two people, and without the other person building trust, too, it's like a fish without water.\\nThis is where you have the opportunity to practice vulnerability. Trusting another person often comes down to how you feel on the inside. In other words, if you tend to be insecure about things, then this could fall over into your relationship in a negative way. You have every reason to trust until the person actually does something that shows you cannot.\\nBe open about any insecurities you may have. If you have any past experience with infidelity, let your partner know so they can understand what’s going through your head.\"}, {\"编号\": 3, \"标题\": \"Give the benefit of the doubt.\", \"描述\": \"One indicator of trust issues is the tendency to think of the worst case in every possible situation. Just because someone missed your phone call doesn’t mean the person is cheating on you. When you trust your partner, it means you give them the benefit of the doubt. Each person deserves a chance to explain themselves before coming to a conclusion. Only then can it be looked at objectively.\"}, {\"编号\": 4, \"标题\": \"Leave your partner’s phone alone.\", \"描述\": \"Do either one of you have passwords on your phone? If so, it could be a sign that you have problems with trust. While privacy is important, it doesn’t mean your phone should be protected like it’s Fort Knox. When there’s real trust, the other person will respect your privacy even if they have access to your phone. But the bigger issue, however, is if you feel that the person calling your significant other’s phone is a threat to your relationship, then there are definite trust issues that need to be dealt with.\"}, {\"编号\": 5, \"标题\": \"Allow your partner free reign in life.\", \"描述\": \"Often, when there are trust issues, you want to monitor everything the other person does and with whom. It’s easy to feel territorial and feel threatened by everyone. However, trust is about having faith and allowing the other person free reign. When you trust someone else, it also means you trust yourself, which fosters healthier relationships in the long run.\"}], \"小提示\": [\"There will always be trials and tribulations in a relationship, but when you face difficulties with an open mind and actively work through the difficulties, the trust in your relationship will grow stronger.\\n\"], \"注意事项\": [\"Trust cannot be maintained if you are doing something behind your partner's back (e.g. cheating). Your partner will find out eventually and the trust will be broken. And once trust is gone, it can never be re-established, there will always be a bit of doubt in place of complete trust.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,182 |
How to Build Trust in a Relationship Again: Heal Your Relationship After Lying, Cheating, or Betrayal
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1. Talk about the problems in your relationship.
Discuss what caused the betrayal of trust so you're on the same page.
Whether you're the one feeling betrayed or your partner let you down, it's critical that you sit down and talk about how your relationship is going. Be as clear as you can—tell your partner how you feel and what's making you feel that way. Then, listen as they share.
For example, you might say, "I feel like you don't pay attention to me anymore which is why I've been talking to people online," or you may say, "I'm really frustrated with our relationship because I don't feel like I can talk to you about things."
No one enjoys having a difficult conversation with their partner, but it's really important to talk about issues so you know how to rebuild your relationship.
2. Give each other space to think.
You both need time to process your emotions and what you want.
Think about what the relationship means to you—this can often strengthen your resolve for making things work. Plus, if you give each other some space, you can both cool down so you don't say something you regret in the heat of the moment.
If you're the one that feels hurt, you might say, "I need some time for myself to think about all of this. I'll let you know when I want to talk." If you're the one who broke their trust, you might offer them space by saying, "I know you've got a lot on your mind right now. Would it help to have a little space to think about things?"
3. Come up with boundaries that both of you can agree to.
Ask the other person what they need out of the relationship.
Then, share what's important to you. For instance, if you feel betrayed, you might need them to be more accountable for a while, or if you're in the wrong, they may ask you to communicate more.
For example, you might say, "I need to know where you're at when you're not at home or at work." If you're trying to earn their trust, you might volunteer suggestions—offer to call or text so you stay in communication.
4. Accept how you’re feeling.
Don't tell yourself that you're not allowed to feel a certain way.
It's perfectly normal to feel guilty, neglected, angry, or resentful if your relationship is having problems. However, resist the urge to blame yourself for what happened. Instead, identify why you're feeling the way you are and how it's making you act.
For instance, you might think, "I've been lying to my partner because I'm worried they don't love me anymore," or, "I'm exhausted because I don't feel like I can trust my partner not to cheat."
5. Apologize or forgive the other person.
You can't move on until you've acknowledged your feelings.
If you're the one who broke their trust, be genuine and sincerely say you're sorry so they can begin to trust you again. If you're on the other end of the apology, decide if you feel ready to forgive them. It's not a simple process, but you've got to forgive them before you can trust them again.
Forgiving the person doesn't mean you have to forget what they've done. Instead, you're making a choice that the relationship is still worth it and you want to rebuild it together.
You may not know where to begin so it's completely fine to keep your apology simple. You might say, "I'm sorry I haven't talked to you in a few days. I know I hurt you by texting that person and I shouldn't have."
6. Revisit the boundaries of your relationship.
Communicate regularly, so you manage issues as they arise.
If you're in the habit of talking every day, it will be easier to talk about things that bother you. It can take time for things to feel natural between you two, but open communication can make things feel more comfortable in the long run. If you're the one asking for transparency, let the other person know that you appreciate their openness.
For instance, you both might agree to share information with each other which could mean sitting down and talking every day or not hiding personal accounts online.
The less accusatory or defensive you are, the faster you'll rebuild trust.
7. Designate a specific time to talk about your relationship.
Resist the urge to keep bringing up the issues.
At some point, you and your partner need to move beyond the problems so you truly give each other a second chance. You might agree to do a relationship check-in a few times a week, but limit it to 15 to 20 minutes so it doesn't become an argument. Then, you can gradually reduce the frequency as you both rebuild trust.
For instance, you might say, "We haven't talked about communication in a few days. Do you want to chat about it this evening?"
8. Give it time to rebuild trust.
Talk more with your partner if you sense things are getting rocky again.
Rebuilding trust won't happen overnight, so it's normal that there will be times when you're more critical of your partner or they want you to be more accountable because they're worried. Say something to them like, "I've noticed that things are difficult again. Could we make some time to talk?"
Openly communicating can prevent misunderstandings. For instance, you might say to them, "I can't help but worry about what you've been doing since you've been home a lot less this week." Then, they can hopefully put your mind at ease before you start assuming the worst.
9. Make new, positive memories together.
Do fun things to remind each other why you want to be together.
Talking about betrayal or miscommunication can be exhausting! This is why it's really helpful to take breaks and try to enjoy each other's company. Give yourself permission to have fun doing things you usually enjoy together. It's a good way to gradually get a sense of normalcy back.
For instance, you might say, "It's been a long time since we've gone on a date. Want to see a movie or hit the arcade?"
10. Turn the mistake into a lesson.
Use what you've learned about your partner to strengthen your relationship.
Hopefully, by talking more you'll have a better idea of what you and your partner need from your relationship. Remind yourself of these lessons so you can prevent future problems and feel more supported.
For example, you might realize that your feeling of insecurity caused you to accuse your partner of cheating, even if it turns that they didn't. Going forward, you can talk with your partner about your worries so you feel reassured and positive about your relationship.
It might take time to get to this point! There may be a lot of anger or resentment, but at some point, both of you have to find some inner peace.
11. Make concrete plans for the future.
Create goals or projects, so you can work together and have something to look forward to.
If you've been through lying, infidelity, or you name it, your relationship probably hasn't been fun for a while. To break out of your routine, plan something special to do together. Planning is a great way to practice your communication skills and get excited about doing something enjoyable together.
For instance, you might take a trip that you've both wanted to do for a long time. Talk about where you both want to go, things you want to do, and foods you want to try.
12. Talk with a counselor.
Work with a couples therapist if you want outside help.
Sometimes, it can be tricky to move past a betrayal and this is where a third party can really help. Find a licensed therapist who's got experience working with couples and make time to meet up. This shows your partner that you're committed to the relationship even if you're going through a rocky phase.
A good therapist will help you repair trust in your relationship while encouraging you to work on self-improvement and self-care.
Not sure how to bring up therapy? You might say, "I know we've been having a rough time and I think it might help if we sat down with a couples counselor. I really want to make our relationship work."
|
{
"create_time": "20230517 10:59:12",
"回答明细": "{\"回答\": \"1. Talk about the problems in your relationship.\\nDiscuss what caused the betrayal of trust so you're on the same page.\\nWhether you're the one feeling betrayed or your partner let you down, it's critical that you sit down and talk about how your relationship is going. Be as clear as you can—tell your partner how you feel and what's making you feel that way. Then, listen as they share.\\nFor example, you might say, \\\"I feel like you don't pay attention to me anymore which is why I've been talking to people online,\\\" or you may say, \\\"I'm really frustrated with our relationship because I don't feel like I can talk to you about things.\\\"\\nNo one enjoys having a difficult conversation with their partner, but it's really important to talk about issues so you know how to rebuild your relationship.\\n2. Give each other space to think.\\nYou both need time to process your emotions and what you want.\\nThink about what the relationship means to you—this can often strengthen your resolve for making things work. Plus, if you give each other some space, you can both cool down so you don't say something you regret in the heat of the moment.\\nIf you're the one that feels hurt, you might say, \\\"I need some time for myself to think about all of this. I'll let you know when I want to talk.\\\" If you're the one who broke their trust, you might offer them space by saying, \\\"I know you've got a lot on your mind right now. Would it help to have a little space to think about things?\\\"\\n3. Come up with boundaries that both of you can agree to.\\nAsk the other person what they need out of the relationship.\\nThen, share what's important to you. For instance, if you feel betrayed, you might need them to be more accountable for a while, or if you're in the wrong, they may ask you to communicate more.\\nFor example, you might say, \\\"I need to know where you're at when you're not at home or at work.\\\" If you're trying to earn their trust, you might volunteer suggestions—offer to call or text so you stay in communication.\\n4. Accept how you’re feeling.\\nDon't tell yourself that you're not allowed to feel a certain way.\\nIt's perfectly normal to feel guilty, neglected, angry, or resentful if your relationship is having problems. However, resist the urge to blame yourself for what happened. Instead, identify why you're feeling the way you are and how it's making you act.\\nFor instance, you might think, \\\"I've been lying to my partner because I'm worried they don't love me anymore,\\\" or, \\\"I'm exhausted because I don't feel like I can trust my partner not to cheat.\\\"\\n5. Apologize or forgive the other person.\\nYou can't move on until you've acknowledged your feelings.\\nIf you're the one who broke their trust, be genuine and sincerely say you're sorry so they can begin to trust you again. If you're on the other end of the apology, decide if you feel ready to forgive them. It's not a simple process, but you've got to forgive them before you can trust them again.\\nForgiving the person doesn't mean you have to forget what they've done. Instead, you're making a choice that the relationship is still worth it and you want to rebuild it together.\\nYou may not know where to begin so it's completely fine to keep your apology simple. You might say, \\\"I'm sorry I haven't talked to you in a few days. I know I hurt you by texting that person and I shouldn't have.\\\"\\n6. Revisit the boundaries of your relationship.\\nCommunicate regularly, so you manage issues as they arise.\\nIf you're in the habit of talking every day, it will be easier to talk about things that bother you. It can take time for things to feel natural between you two, but open communication can make things feel more comfortable in the long run. If you're the one asking for transparency, let the other person know that you appreciate their openness.\\nFor instance, you both might agree to share information with each other which could mean sitting down and talking every day or not hiding personal accounts online.\\nThe less accusatory or defensive you are, the faster you'll rebuild trust.\\n7. Designate a specific time to talk about your relationship.\\nResist the urge to keep bringing up the issues.\\nAt some point, you and your partner need to move beyond the problems so you truly give each other a second chance. You might agree to do a relationship check-in a few times a week, but limit it to 15 to 20 minutes so it doesn't become an argument. Then, you can gradually reduce the frequency as you both rebuild trust.\\nFor instance, you might say, \\\"We haven't talked about communication in a few days. Do you want to chat about it this evening?\\\"\\n8. Give it time to rebuild trust.\\nTalk more with your partner if you sense things are getting rocky again.\\nRebuilding trust won't happen overnight, so it's normal that there will be times when you're more critical of your partner or they want you to be more accountable because they're worried. Say something to them like, \\\"I've noticed that things are difficult again. Could we make some time to talk?\\\"\\nOpenly communicating can prevent misunderstandings. For instance, you might say to them, \\\"I can't help but worry about what you've been doing since you've been home a lot less this week.\\\" Then, they can hopefully put your mind at ease before you start assuming the worst.\\n9. Make new, positive memories together.\\nDo fun things to remind each other why you want to be together.\\nTalking about betrayal or miscommunication can be exhausting! This is why it's really helpful to take breaks and try to enjoy each other's company. Give yourself permission to have fun doing things you usually enjoy together. It's a good way to gradually get a sense of normalcy back.\\nFor instance, you might say, \\\"It's been a long time since we've gone on a date. Want to see a movie or hit the arcade?\\\"\\n10. Turn the mistake into a lesson.\\nUse what you've learned about your partner to strengthen your relationship.\\nHopefully, by talking more you'll have a better idea of what you and your partner need from your relationship. Remind yourself of these lessons so you can prevent future problems and feel more supported.\\nFor example, you might realize that your feeling of insecurity caused you to accuse your partner of cheating, even if it turns that they didn't. Going forward, you can talk with your partner about your worries so you feel reassured and positive about your relationship.\\nIt might take time to get to this point! There may be a lot of anger or resentment, but at some point, both of you have to find some inner peace.\\n11. Make concrete plans for the future.\\nCreate goals or projects, so you can work together and have something to look forward to.\\nIf you've been through lying, infidelity, or you name it, your relationship probably hasn't been fun for a while. To break out of your routine, plan something special to do together. Planning is a great way to practice your communication skills and get excited about doing something enjoyable together.\\nFor instance, you might take a trip that you've both wanted to do for a long time. Talk about where you both want to go, things you want to do, and foods you want to try.\\n12. Talk with a counselor.\\nWork with a couples therapist if you want outside help.\\nSometimes, it can be tricky to move past a betrayal and this is where a third party can really help. Find a licensed therapist who's got experience working with couples and make time to meet up. This shows your partner that you're committed to the relationship even if you're going through a rocky phase.\\nA good therapist will help you repair trust in your relationship while encouraging you to work on self-improvement and self-care.\\nNot sure how to bring up therapy? You might say, \\\"I know we've been having a rough time and I think it might help if we sat down with a couples counselor. I really want to make our relationship work.\\\"\\n\", \"简要回答\": \"If your relationship has trust issues, you might feel like it's completely broken. Fortunately, if you and your partner are willing to make things work, you can rebuild trust. You'll definitely need to communicate—we'll walk you through how to talk to them whether you're the one feeling betrayed or you're the one who's made a mistake. Either way, you can use this experience to strengthen your relationship so it's even better going forward.This article is based on an interview with our relationship expert, Kelli Miller, licensed pyschotherapist and award-winning author. Check out the full interview here.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Talk about the problems in your relationship.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Discuss what caused the betrayal of trust so you're on the same page.\", \"描述\": \"Whether you're the one feeling betrayed or your partner let you down, it's critical that you sit down and talk about how your relationship is going. Be as clear as you can—tell your partner how you feel and what's making you feel that way. Then, listen as they share.\\nFor example, you might say, \\\"I feel like you don't pay attention to me anymore which is why I've been talking to people online,\\\" or you may say, \\\"I'm really frustrated with our relationship because I don't feel like I can talk to you about things.\\\"\\nNo one enjoys having a difficult conversation with their partner, but it's really important to talk about issues so you know how to rebuild your relationship.\"}]}, {\"编号\": 2, \"标题\": \"Give each other space to think.\", \"步骤\": [{\"编号\": 1, \"标题\": \"You both need time to process your emotions and what you want.\", \"描述\": \"Think about what the relationship means to you—this can often strengthen your resolve for making things work. Plus, if you give each other some space, you can both cool down so you don't say something you regret in the heat of the moment.\\nIf you're the one that feels hurt, you might say, \\\"I need some time for myself to think about all of this. I'll let you know when I want to talk.\\\" If you're the one who broke their trust, you might offer them space by saying, \\\"I know you've got a lot on your mind right now. Would it help to have a little space to think about things?\\\"\"}]}, {\"编号\": 3, \"标题\": \"Come up with boundaries that both of you can agree to.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Ask the other person what they need out of the relationship.\", \"描述\": \"Then, share what's important to you. For instance, if you feel betrayed, you might need them to be more accountable for a while, or if you're in the wrong, they may ask you to communicate more.\\nFor example, you might say, \\\"I need to know where you're at when you're not at home or at work.\\\" If you're trying to earn their trust, you might volunteer suggestions—offer to call or text so you stay in communication.\"}]}, {\"编号\": 4, \"标题\": \"Accept how you’re feeling.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Don't tell yourself that you're not allowed to feel a certain way.\", \"描述\": \"It's perfectly normal to feel guilty, neglected, angry, or resentful if your relationship is having problems. However, resist the urge to blame yourself for what happened. Instead, identify why you're feeling the way you are and how it's making you act.\\nFor instance, you might think, \\\"I've been lying to my partner because I'm worried they don't love me anymore,\\\" or, \\\"I'm exhausted because I don't feel like I can trust my partner not to cheat.\\\"\"}]}, {\"编号\": 5, \"标题\": \"Apologize or forgive the other person.\", \"步骤\": [{\"编号\": 1, \"标题\": \"You can't move on until you've acknowledged your feelings.\", \"描述\": \"If you're the one who broke their trust, be genuine and sincerely say you're sorry so they can begin to trust you again. If you're on the other end of the apology, decide if you feel ready to forgive them. It's not a simple process, but you've got to forgive them before you can trust them again.\\nForgiving the person doesn't mean you have to forget what they've done. Instead, you're making a choice that the relationship is still worth it and you want to rebuild it together.\\nYou may not know where to begin so it's completely fine to keep your apology simple. You might say, \\\"I'm sorry I haven't talked to you in a few days. I know I hurt you by texting that person and I shouldn't have.\\\"\"}]}, {\"编号\": 6, \"标题\": \"Revisit the boundaries of your relationship.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Communicate regularly, so you manage issues as they arise.\", \"描述\": \"If you're in the habit of talking every day, it will be easier to talk about things that bother you. It can take time for things to feel natural between you two, but open communication can make things feel more comfortable in the long run. If you're the one asking for transparency, let the other person know that you appreciate their openness.\\nFor instance, you both might agree to share information with each other which could mean sitting down and talking every day or not hiding personal accounts online.\\nThe less accusatory or defensive you are, the faster you'll rebuild trust.\"}]}, {\"编号\": 7, \"标题\": \"Designate a specific time to talk about your relationship.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Resist the urge to keep bringing up the issues.\", \"描述\": \"At some point, you and your partner need to move beyond the problems so you truly give each other a second chance. You might agree to do a relationship check-in a few times a week, but limit it to 15 to 20 minutes so it doesn't become an argument. Then, you can gradually reduce the frequency as you both rebuild trust.\\nFor instance, you might say, \\\"We haven't talked about communication in a few days. Do you want to chat about it this evening?\\\"\"}]}, {\"编号\": 8, \"标题\": \"Give it time to rebuild trust.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk more with your partner if you sense things are getting rocky again.\", \"描述\": \"Rebuilding trust won't happen overnight, so it's normal that there will be times when you're more critical of your partner or they want you to be more accountable because they're worried. Say something to them like, \\\"I've noticed that things are difficult again. Could we make some time to talk?\\\"\\nOpenly communicating can prevent misunderstandings. For instance, you might say to them, \\\"I can't help but worry about what you've been doing since you've been home a lot less this week.\\\" Then, they can hopefully put your mind at ease before you start assuming the worst.\"}]}, {\"编号\": 9, \"标题\": \"Make new, positive memories together.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do fun things to remind each other why you want to be together.\", \"描述\": \"Talking about betrayal or miscommunication can be exhausting! This is why it's really helpful to take breaks and try to enjoy each other's company. Give yourself permission to have fun doing things you usually enjoy together. It's a good way to gradually get a sense of normalcy back.\\nFor instance, you might say, \\\"It's been a long time since we've gone on a date. Want to see a movie or hit the arcade?\\\"\"}]}, {\"编号\": 10, \"标题\": \"Turn the mistake into a lesson.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use what you've learned about your partner to strengthen your relationship.\", \"描述\": \"Hopefully, by talking more you'll have a better idea of what you and your partner need from your relationship. Remind yourself of these lessons so you can prevent future problems and feel more supported.\\nFor example, you might realize that your feeling of insecurity caused you to accuse your partner of cheating, even if it turns that they didn't. Going forward, you can talk with your partner about your worries so you feel reassured and positive about your relationship.\\nIt might take time to get to this point! There may be a lot of anger or resentment, but at some point, both of you have to find some inner peace.\"}]}, {\"编号\": 11, \"标题\": \"Make concrete plans for the future.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Create goals or projects, so you can work together and have something to look forward to.\", \"描述\": \"If you've been through lying, infidelity, or you name it, your relationship probably hasn't been fun for a while. To break out of your routine, plan something special to do together. Planning is a great way to practice your communication skills and get excited about doing something enjoyable together.\\nFor instance, you might take a trip that you've both wanted to do for a long time. Talk about where you both want to go, things you want to do, and foods you want to try.\"}]}, {\"编号\": 12, \"标题\": \"Talk with a counselor.\", \"步骤\": [{\"编号\": 1, \"标题\": \"Work with a couples therapist if you want outside help.\", \"描述\": \"Sometimes, it can be tricky to move past a betrayal and this is where a third party can really help. Find a licensed therapist who's got experience working with couples and make time to meet up. This shows your partner that you're committed to the relationship even if you're going through a rocky phase.\\nA good therapist will help you repair trust in your relationship while encouraging you to work on self-improvement and self-care.\\nNot sure how to bring up therapy? You might say, \\\"I know we've been having a rough time and I think it might help if we sat down with a couples counselor. I really want to make our relationship work.\\\"\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,183 |
How to Build Trust with an Abused Dog
|
1. Fulfilling the Dog's Basic Needs
1-1. Make sure your dog has identification on it.
Give your dog a collar with a name tag and your number on it. Make sure it fits comfortably on your dog's neck. An abused dog may get spooked or escape from you, and you want to make sure that if it does get away from you it can be identified.
1-2. Feed the dog.
Give it its favorite food at regular times during the day. It is recommended that a dog be fed twice a day.
You should also give your dog open access to water at all times.
Feeding, walks, play, and grooming should all happen at predictable times each day because having a routine will build a sense of security for your dog.
1-3. Give the dog a space of its own.
This is usually a crate or a bed that the dog feels comfortable on. There are a wide variety of dog pillows and baskets in pet shops that you can buy for it.
The dog's space should serve as a place where it can take a break. If your dog is feeling overwhelmed or fearful, make sure to allow the dog to return to its safe space and leave it alone.
You can also give the dog some toys to play with on its own. Most dogs won't like every toy you give them, but instead will choose a favorite and ignore others completely.
1-4. Give the dog a name and teach it to respond to it.
Always call your dog by its name and try not to change it. Changing names will just confuse the dog.
Having a name that your dog will respond to will keep help you to bond with the dog. Use a happy and upbeat tone of voice when you call the dog by name. This will help to build good will between you and the dog.
1-5. Buy treats you can use to train the dog.
Try lots of different treats until you find its favorite. Give it snacks when it's good, follows a command, or does a trick.
2. Showing the Dog Love
2-1. Pet the dog delicately.
Many dog who have been abused are hand shy, meaning that they are fearful when approached by hands. Pet your dog with your palm up under his or her head, not over the head or on the dog's rear end. It isn't an offensive motion if you use the palm up.
You want to make sure that the dog sees you coming before you pet it. While you might get closer to a fearful dog by sneaking up on it, you will not build trust that way and you might get bitten due to fear.
2-2. Exercise and play with the dog.
You need to build up trust with an abused dog, so once again you need to be delicate with your play at first. After about a month, your dog should start to trust you. Play football, catch, races, and anything else your dog enjoys doing.
The more walks you give it, the more trust you get.
2-3. Give the dog plenty of attention but don't smother it.
You need to walk the line between giving the dog attention and giving the dog freedom. Keep a bit of time every day to play with your dog. However, your attention can be stressful to a dog that is distrustful of you. Give it a break from your attention if it becomes too much for the dog.
2-4. Socialize the dog cautiously.
Your dog needs to build trust with other people and dogs, in addition to you. This can be difficult to achieve if the dog has been severely abused. Begin slowly, by letting the dog see other dogs or people at a distance. Then very gradually let your dog get closer. You will probably want to get a volunteer to be the stranger you introduce your dog to, as you don't want to scare a stranger with a possibly aggressive dog.
Once you and your dogs are nearly soul mates you might want to take getting another dog into consideration. If you cannot handle it, simply take the dog out for more walks so it can meet other dogs.
Dogs that have not been properly socialized, but have not been abused, can appear as if they have been abused. Socialize any dog that has socialization issues, as it can even help dogs that have not been abused.
3. Training the Dog
3-1. Use rewards instead of punishment.
You want to reinforce positive behavior instead of punishment because most dogs understand the connection between actions and rewards more clearly than what they are being punished for.
Never hit a dog. If you don't like something the dog is doing a simple and calm "no" or Uh-uh will usually suffice.
3-2. Use counter conditioning.
Counter conditioning will be helpful if your dog has specific fears. It works by conditioning the dog to get closer and closer to things it fears by luring it close with something it loves.
For example, if your dog is afraid of bicycles, you place your dogs favorite toy or a treat close to a bicycle. After the dog takes the bait, you gradually (over days or weeks) move the treat or toy closer to the feared item.
3-3. Train your dog in basic commands.
This may go slowly if you have just adopted an abused dog. Just remember that if you build enough trust between you and the dog, it will eventually want to follow your command.
Begin with "sit" and "come" commands. These will set the foundation for further training, such as "heel," "lay," and a wide variety of others.
3-4. Be patient.
An abused dog has gone through a lot of trauma and deserves some time and patience from you. It's fine to have some behavior expectations but don't be unrealistic. The dog doesn't have any reason to trust you, as they may have had strictly bad relationships with humans. Give your pup some time and show it every day that your are trustworthy.
Tips
It is not known how many dogs are abused every year. However, the ASPCA is working on building a database to track animal abuse, which will give us a better picture in the near future.[9]
X
Research source
Praise your dog and give them encouraging words along with treats.
Warnings
Don't give the dog too much freedom at first because it might run away if it gets spooked or is fearful of you.
Don't let the dog get away with everything. Make sure it follows your rules. You may want the dog to like you but it will like you more in the long run if you set some boundaries. While you can't expect the dog to behave perfectly right off the bat, you can expect it to not tear up your house or injure anyone.
|
{
"create_time": "20230517 10:59:12",
"回答明细": "{\"回答\": \"1. Fulfilling the Dog's Basic Needs\\n1-1. Make sure your dog has identification on it.\\nGive your dog a collar with a name tag and your number on it. Make sure it fits comfortably on your dog's neck. An abused dog may get spooked or escape from you, and you want to make sure that if it does get away from you it can be identified.\\n1-2. Feed the dog.\\nGive it its favorite food at regular times during the day. It is recommended that a dog be fed twice a day.\\nYou should also give your dog open access to water at all times.\\nFeeding, walks, play, and grooming should all happen at predictable times each day because having a routine will build a sense of security for your dog.\\n1-3. Give the dog a space of its own.\\nThis is usually a crate or a bed that the dog feels comfortable on. There are a wide variety of dog pillows and baskets in pet shops that you can buy for it.\\nThe dog's space should serve as a place where it can take a break. If your dog is feeling overwhelmed or fearful, make sure to allow the dog to return to its safe space and leave it alone.\\nYou can also give the dog some toys to play with on its own. Most dogs won't like every toy you give them, but instead will choose a favorite and ignore others completely.\\n1-4. Give the dog a name and teach it to respond to it.\\nAlways call your dog by its name and try not to change it. Changing names will just confuse the dog.\\nHaving a name that your dog will respond to will keep help you to bond with the dog. Use a happy and upbeat tone of voice when you call the dog by name. This will help to build good will between you and the dog.\\n1-5. Buy treats you can use to train the dog.\\nTry lots of different treats until you find its favorite. Give it snacks when it's good, follows a command, or does a trick.\\n2. Showing the Dog Love\\n2-1. Pet the dog delicately.\\nMany dog who have been abused are hand shy, meaning that they are fearful when approached by hands. Pet your dog with your palm up under his or her head, not over the head or on the dog's rear end. It isn't an offensive motion if you use the palm up.\\nYou want to make sure that the dog sees you coming before you pet it. While you might get closer to a fearful dog by sneaking up on it, you will not build trust that way and you might get bitten due to fear.\\n2-2. Exercise and play with the dog.\\nYou need to build up trust with an abused dog, so once again you need to be delicate with your play at first. After about a month, your dog should start to trust you. Play football, catch, races, and anything else your dog enjoys doing.\\nThe more walks you give it, the more trust you get.\\n2-3. Give the dog plenty of attention but don't smother it.\\nYou need to walk the line between giving the dog attention and giving the dog freedom. Keep a bit of time every day to play with your dog. However, your attention can be stressful to a dog that is distrustful of you. Give it a break from your attention if it becomes too much for the dog.\\n2-4. Socialize the dog cautiously.\\nYour dog needs to build trust with other people and dogs, in addition to you. This can be difficult to achieve if the dog has been severely abused. Begin slowly, by letting the dog see other dogs or people at a distance. Then very gradually let your dog get closer. You will probably want to get a volunteer to be the stranger you introduce your dog to, as you don't want to scare a stranger with a possibly aggressive dog.\\nOnce you and your dogs are nearly soul mates you might want to take getting another dog into consideration. If you cannot handle it, simply take the dog out for more walks so it can meet other dogs.\\nDogs that have not been properly socialized, but have not been abused, can appear as if they have been abused. Socialize any dog that has socialization issues, as it can even help dogs that have not been abused.\\n3. Training the Dog\\n3-1. Use rewards instead of punishment.\\nYou want to reinforce positive behavior instead of punishment because most dogs understand the connection between actions and rewards more clearly than what they are being punished for.\\nNever hit a dog. If you don't like something the dog is doing a simple and calm \\\"no\\\" or Uh-uh will usually suffice.\\n3-2. Use counter conditioning.\\nCounter conditioning will be helpful if your dog has specific fears. It works by conditioning the dog to get closer and closer to things it fears by luring it close with something it loves.\\nFor example, if your dog is afraid of bicycles, you place your dogs favorite toy or a treat close to a bicycle. After the dog takes the bait, you gradually (over days or weeks) move the treat or toy closer to the feared item.\\n3-3. Train your dog in basic commands.\\nThis may go slowly if you have just adopted an abused dog. Just remember that if you build enough trust between you and the dog, it will eventually want to follow your command.\\nBegin with \\\"sit\\\" and \\\"come\\\" commands. These will set the foundation for further training, such as \\\"heel,\\\" \\\"lay,\\\" and a wide variety of others.\\n3-4. Be patient.\\nAn abused dog has gone through a lot of trauma and deserves some time and patience from you. It's fine to have some behavior expectations but don't be unrealistic. The dog doesn't have any reason to trust you, as they may have had strictly bad relationships with humans. Give your pup some time and show it every day that your are trustworthy.\\nTips\\nIt is not known how many dogs are abused every year. However, the ASPCA is working on building a database to track animal abuse, which will give us a better picture in the near future.[9]\\nX\\nResearch source\\nPraise your dog and give them encouraging words along with treats.\\nWarnings\\nDon't give the dog too much freedom at first because it might run away if it gets spooked or is fearful of you.\\nDon't let the dog get away with everything. Make sure it follows your rules. You may want the dog to like you but it will like you more in the long run if you set some boundaries. While you can't expect the dog to behave perfectly right off the bat, you can expect it to not tear up your house or injure anyone.\\n\", \"简要回答\": \"Animals are abused by humans every day and this abuse can leave lifelong physical and emotional scars on the animals that survive it. Animals that have been abused need help to get out of those situations but they also need new homes to go to once they are rescued. If you are looking to adopt a pet and you have a lot of time to give it, consider adopting one that has survived abuse. You will need a lot of patience and to give a lot of care, but building up trust with an abused dog can be a life-changing experience for you and the animal.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Fulfilling the Dog's Basic Needs\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make sure your dog has identification on it.\", \"描述\": \"Give your dog a collar with a name tag and your number on it. Make sure it fits comfortably on your dog's neck. An abused dog may get spooked or escape from you, and you want to make sure that if it does get away from you it can be identified.\"}, {\"编号\": 2, \"标题\": \"Feed the dog.\", \"描述\": \"Give it its favorite food at regular times during the day. It is recommended that a dog be fed twice a day.\\nYou should also give your dog open access to water at all times.\\nFeeding, walks, play, and grooming should all happen at predictable times each day because having a routine will build a sense of security for your dog.\"}, {\"编号\": 3, \"标题\": \"Give the dog a space of its own.\", \"描述\": \"This is usually a crate or a bed that the dog feels comfortable on. There are a wide variety of dog pillows and baskets in pet shops that you can buy for it.\\nThe dog's space should serve as a place where it can take a break. If your dog is feeling overwhelmed or fearful, make sure to allow the dog to return to its safe space and leave it alone.\\nYou can also give the dog some toys to play with on its own. Most dogs won't like every toy you give them, but instead will choose a favorite and ignore others completely.\"}, {\"编号\": 4, \"标题\": \"Give the dog a name and teach it to respond to it.\", \"描述\": \"Always call your dog by its name and try not to change it. Changing names will just confuse the dog.\\nHaving a name that your dog will respond to will keep help you to bond with the dog. Use a happy and upbeat tone of voice when you call the dog by name. This will help to build good will between you and the dog.\"}, {\"编号\": 5, \"标题\": \"Buy treats you can use to train the dog.\", \"描述\": \"Try lots of different treats until you find its favorite. Give it snacks when it's good, follows a command, or does a trick.\"}]}, {\"编号\": 2, \"标题\": \"Showing the Dog Love\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pet the dog delicately.\", \"描述\": \"Many dog who have been abused are hand shy, meaning that they are fearful when approached by hands. Pet your dog with your palm up under his or her head, not over the head or on the dog's rear end. It isn't an offensive motion if you use the palm up.\\nYou want to make sure that the dog sees you coming before you pet it. While you might get closer to a fearful dog by sneaking up on it, you will not build trust that way and you might get bitten due to fear.\"}, {\"编号\": 2, \"标题\": \"Exercise and play with the dog.\", \"描述\": \"You need to build up trust with an abused dog, so once again you need to be delicate with your play at first. After about a month, your dog should start to trust you. Play football, catch, races, and anything else your dog enjoys doing.\\nThe more walks you give it, the more trust you get.\"}, {\"编号\": 3, \"标题\": \"Give the dog plenty of attention but don't smother it.\", \"描述\": \"You need to walk the line between giving the dog attention and giving the dog freedom. Keep a bit of time every day to play with your dog. However, your attention can be stressful to a dog that is distrustful of you. Give it a break from your attention if it becomes too much for the dog.\"}, {\"编号\": 4, \"标题\": \"Socialize the dog cautiously.\", \"描述\": \"Your dog needs to build trust with other people and dogs, in addition to you. This can be difficult to achieve if the dog has been severely abused. Begin slowly, by letting the dog see other dogs or people at a distance. Then very gradually let your dog get closer. You will probably want to get a volunteer to be the stranger you introduce your dog to, as you don't want to scare a stranger with a possibly aggressive dog.\\nOnce you and your dogs are nearly soul mates you might want to take getting another dog into consideration. If you cannot handle it, simply take the dog out for more walks so it can meet other dogs.\\nDogs that have not been properly socialized, but have not been abused, can appear as if they have been abused. Socialize any dog that has socialization issues, as it can even help dogs that have not been abused.\"}]}, {\"编号\": 3, \"标题\": \"Training the Dog\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use rewards instead of punishment.\", \"描述\": \"You want to reinforce positive behavior instead of punishment because most dogs understand the connection between actions and rewards more clearly than what they are being punished for.\\nNever hit a dog. If you don't like something the dog is doing a simple and calm \\\"no\\\" or Uh-uh will usually suffice.\"}, {\"编号\": 2, \"标题\": \"Use counter conditioning.\", \"描述\": \"Counter conditioning will be helpful if your dog has specific fears. It works by conditioning the dog to get closer and closer to things it fears by luring it close with something it loves.\\nFor example, if your dog is afraid of bicycles, you place your dogs favorite toy or a treat close to a bicycle. After the dog takes the bait, you gradually (over days or weeks) move the treat or toy closer to the feared item.\"}, {\"编号\": 3, \"标题\": \"Train your dog in basic commands.\", \"描述\": \"This may go slowly if you have just adopted an abused dog. Just remember that if you build enough trust between you and the dog, it will eventually want to follow your command.\\nBegin with \\\"sit\\\" and \\\"come\\\" commands. These will set the foundation for further training, such as \\\"heel,\\\" \\\"lay,\\\" and a wide variety of others.\"}, {\"编号\": 4, \"标题\": \"Be patient.\", \"描述\": \"An abused dog has gone through a lot of trauma and deserves some time and patience from you. It's fine to have some behavior expectations but don't be unrealistic. The dog doesn't have any reason to trust you, as they may have had strictly bad relationships with humans. Give your pup some time and show it every day that your are trustworthy.\"}], \"小提示\": [\"It is not known how many dogs are abused every year. However, the ASPCA is working on building a database to track animal abuse, which will give us a better picture in the near future.[9]\\nX\\nResearch source\\n\", \"Praise your dog and give them encouraging words along with treats.\\n\"], \"注意事项\": [\"Don't give the dog too much freedom at first because it might run away if it gets spooked or is fearful of you.\\n\", \"Don't let the dog get away with everything. Make sure it follows your rules. You may want the dog to like you but it will like you more in the long run if you set some boundaries. While you can't expect the dog to behave perfectly right off the bat, you can expect it to not tear up your house or injure anyone.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
|
7,184 |
How to Build Under Stair Storage
|
1. Building Drawers under the Stairs
1-1. Locate the studs
Hold a stud finder against your wall and turn it on. Slowly move the stud finder back and forth over your drywall until it beeps or a light turns on. Mark the location of the stud with a pencil so you know where it is later on. Continue across the wall under your stairs until you’ve located each of the studs.
Once you finish, the drawers will look like triangles or trapezoids since they go up to the stringer, or the angled support on your stairs. The drawers will pull straight out and have a large box for storage.
If the area under your stairs doesn’t have drywall, then you can skip this step.
If you don’t have a stud finder, then try knocking on the wall to find the stud. If you hear a hollow, echoing sound, then there isn’t a stud behind the wall. If the wall makes a solid thumping noise, then there is a stud.
1-2. Use a drywall saw to cut out the drywall between the studs.
Poke the end of the saw through the drywall so it lines up with the edge of one of the studs. Pull the saw down along the length of the stud until you reach the bottom. Continue cutting out the entire section of drywall between the studs until you can carefully pull it out of place. Keep removing other pieces of drywall between the other studs until you have enough spaces for the number of drawers you want to install.
You may also use a reciprocating saw to cut through the drywall faster.
The height of the hole you cut out depends on how tall you want the drawers to extend.
1-3. Install horizontal boards running from the bottom of the studs to the wall.
Measure the distance from the back of the stud to the opposite side of the stairs to know what length you need for your supports. Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards to the lengths you need and place them behind the studs so they are on their long, skinny sides. Place angle braces on top of each board so they’re next to the studs and screw them in using 1 ⁄2 in (3.8 cm) screws. Secure the other side of the board to the studs on the opposite side.
You can buy angle braces from your local hardware store.
Ask the employees at the store where you bought your wood to cut it for you if you don’t have the proper tools at home.
1-4. Screw drawer runners onto the horizontal boards.
Get drawer runners for each hole that can extend past the side of your stairwell and support up to 100 pounds (45 kg). Extend the runners fully to make sure they reach out past the drywall so you can access the drawers. Use 1 ⁄2 in (3.8 cm) screws to secure one of the runners to the widest side of the horizontal support. Place another runner on the board across from it so it’s parallel with the first one. When you’re finished, each cut-out section between the studs will have 2 drawer runners along the bottom that are perpendicular to the drywall.
You can buy drawer runners from your local hardware or home improvement store.
Make sure the drawer runners are perfectly level and in line with one another, or else they won’t slide open easily.
1-5. Attach 1 in × 3 in (2.5 cm × 7.6 cm) boards to the sides of the runners that extend out.
The parts of the drawer runners that extend out from the wall are too flimsy to hold a drawer on their own, so they need supports to keep them level. Measure the length of the runner section that extends out of the wall and cut enough 1 in × 3 in (2.5 cm × 7.6 cm) boards for each of the runners. Position the board on the extended part of the runner so the long narrow edge is on top and level. Screw the sides of the board into the runner using 1 ⁄2 in (3.8 cm) screws.
If you try to attach drawers directly to the runners, they may bend or pull out of the studs.
1-6. Secure supports between the 1 in × 3 in (2.5 cm × 7.6 cm) boards.
Position the 1 in × 3 in (2.5 cm × 7.6 cm) supports along the front and back edges of the boards so they form a rectangle. Make sure the tops of the boards are perfectly level or else the drawer will teeter or rock when you try to set it. Screw the supports into each of the 1 in × 3 in (2.5 cm × 7.6 cm) boards attached to the runners. Continue adding supports to the rest of the drawers.
You can also add an additional support in the middle of the boards if you want, but it’s not required.
1-7. Saw plywood to match the dimensions of the openings in your walls.
Measure the openings you cut out for your drawers with a tape measure so you know what dimensions you need for your drawers. Get enough ⁄4–⁄2 in (0.64–1.27 cm) plywood so you can create boxes that sit on top of the 1 in × 3 in (2.5 cm × 7.6 cm) supports and extend to the back wall behind the stairs. Use a circular saw to cut through the wood along the outlines that you drew.
The exact sizes of the drawers depend on how tall you want them and how many you plan on adding.
This build creates a single drawer between each stud, but you can construct shelves on top of them for additional storage space.
1-8. Make plywood boxes that are the same depth as the runners.
Dry-fit the sides of the box to make a rectangular frame for your drawers. Screw the frame together with 2 in (5.1 cm) wood screws so the edges are perfectly level with one another. Put the bottom piece of the box on top of the frame and secure it in place with screws every 4–5 inches (10–13 cm) along the edge. Leave the top of the box open so you can access your belongings.
Set the box on top of the 1 in × 3 in (2.5 cm × 7.6 cm) supports and push it into the wall to make sure it fits inside of the hole snugly.
You can add shelves to the box if you want to have more room for storage.
1-9. Screw the boxes onto the supports attached to the drawer runners.
Fully extend the drawer runners out from under your staircase and place the boxes you made on top of the 1 in × 3 in (2.5 cm × 7.6 cm) boards. Hold the box tightly against the runners and use 2 in (5.1 cm) wood screws every 6 inches (15 cm) to secure it to the supports underneath. Repeat the process for any other boxes and drawers you have.
1-10. Cut MDF
Medium-density fibreboard (MDF) is a lightweight wood that has a smooth finish and will make the end of your drawer look clean. Get a piece of MDF that’s ⁄4 inch (0.64 cm) thick and use your circular saw to cut it down to the size you need for each opening in your wall.
You can get MDF from your local hardware or home improvement store.
The employees at the store may be able to cut the MDF to size for you.
You can also use regular plywood, but the wood grain will be visible when you’re finished.
1-11. Attach the MDF to the front of the drawer with screws to conceal it.
Line up the MDF with the box on your drawer and position it so it covers up any of the areas you cut out. Screw through the MDF every 6 inches (15 cm) to secure it to the front side of the drawer. When you’re finished, the drawer will have a smooth finish and be hidden when you close it.
Ask a helper to assist you to ensure the MDF doesn’t move around while you’re attaching it.
You can choose to paint the MDF if you want, or leave it unfinished for a more rustic look.
Screw handles or knobs onto the MDF if you want to make them easier to pull out.
2. Making Adjustable Box Shelves
2-1. Locate the studs
Hold a stud finder against the wall underneath your stairs and turn it on. Slowly run it along the side of your wall until the light turns on or it makes a beeping noise. Mark the location of the stud with a pencil so you know where the stud is located. Continue marking studs under the stairs so you know where you can place your box shelves.
When you’re finished building your shelves, they will look like rectangular boxes that recess into the wall.
If you don’t have a stud finder, knock on the drywall and listen for a solid sound behind it. If it sounds hollow or echoes, then there isn’t a stud.
If the studs or framing from your stairs are already exposed, you can skip this step.
2-2. Draw boxes on your wall where you want to place your shelves.
Use a straightedge as a guide to make sure your lines are straight and level when you draw them. Place the sides of the box directly on the edges of the studs so you can get the most storage. Take a few steps away from the wall and look at the layout of the boxes to see if you’re happy with it. Write down the dimensions of your boxes so you don’t forget them later.
You can make the boxes as short or tall as you want.
The boxes must fit underneath the stair’s stringer, which is the angled bottom support on your staircase.
2-3. Cut
Poke a hole through your drywall with a drywall saw along the edge of one of the studs. Follow along the edge of the stud with the blade of your saw to cut out the outline for the boxes. Keep your cuts as straight as possible so you don’t damage any of the other drywall surrounding it. Once you cut out the full outline of the boxes, pull the drywall away from the wall.
You can get a drywall saw from your local hardware store.
If you don’t have a drywall saw, then you can also use a reciprocating saw to make the cuts faster.
You don’t need to cut through any of the studs.
2-4. Saw
Get enough ⁄2 in (1.3 cm) plywood for the dimensions of your boxes so you can make them 18–24 inches (46–61 cm) deep. Draw the pieces for all the boxes on your plywood so you can easily cut them out along the outlines. Put the wood on a flat surface and use a circular saw to cut out the pieces.
Wear safety glasses whenever you use power tools to protect your eyes.
You may also use a handsaw to cut the wood, but it will take longer and the lines may be more crooked.
The employees at the store where you bought the plywood may be able to cut the pieces to size for you if you don’t have the tools at home.
2-5. Assemble the pieces of plywood into boxes using 2 in (5.1 cm) screws.
Dry-fit the sides of the box together to make a rectangular frame that fits in the hole you cut. Once you have the frame to size, screw the edges together every 4–6 inches (10–15 cm) to secure the pieces together. Place a flat piece of plywood on top of the frame and screw it along the edges to make the back of your shelf. Continue building the other boxes the same way.
Frequently test the fit of the boxes in the holes under your stairs to make sure they fit snugly.
The boxes should only have 5 sides—leave the front open so you can put items inside.
2-6. Drill parallel sets of holes on each side of the boxes so you can add shelves.
Start the first hole 3–4 inches (7.6–10.2 cm) up from the bottom of the box so it’s 2 inches (5.1 cm) from the front edge. Hold the drill perpendicular to the wood and drill ⁄4 inch (0.64 cm) into the plywood. Place another hole at the same height as the first one so they’re 10–12 inches (25–30 cm) apart. Continue making parallel sets of holes every 3 in (7.6 cm) so they form straight lines. Repeat the process on the other side of the box so the holes line up across from one another.
You can space the holes further apart if you want taller shelves or don't plan to adjust them.
Place a sheet of pegboard on the side of your box to use it as a guide for where to place your holes.
2-7. Screw the boxes into the studs every 6 in (15 cm).
Fit the box into the hole in your wall so the edges are flush with the drywall. Position a 2 in (5.1 cm) screw on the inside of the box so it lines up with the stud, and screw it in. Continue placing screws every 6 inches (15 cm) down the height of the box on each side so they’re held securely in place. Repeat the process with any other boxes you need to install.
Ask a helper to hold the boxes steady while you screw them in so they don’t accidentally fall out of place.
If the box is too small for the hole in your wall, place spacers between the studs and the box to tighten the gaps.
2-8. Add trim around the outside edge of the box to hide the seams.
Get pieces of wood trim that match your room’s decor so they don’t clash. Cut the trim with your circular saw so the pieces the same dimensions as the outlines of the boxes. Hold the trim against the edge of the box so it covers any exposed sides. Use 2 in (5.1 cm) nails or screws to secure the trim to your studs.
You can buy wood trim from your local home improvement or hardware store.
You don’t need to add trim, but you will see the exposed edges of the drywall if you don't.
2-9. Push shelf pins into the boxes where you want to place your shelves.
Shelf pins have a rounded end that fits into holes and a flat end to support the actual shelves. Get shelf pins that fit into the holes you drilled on the sides of the box, and push them into holes that are directly across from one another. Set the pins so they’re the same height as the shelves you want to make inside the box, and make sure the flat sides are parallel to the bottom.
You can buy shelf pins from a home improvement or hardware store.
Don’t use shelf pins that are too small since they will fall out and not support your shelves.
2-10. Put pieces of plywood on top of the pins to use for your shelves.
Measure the inside width of your boxes so you know how long to make your shelves. Use ⁄2 in (1.3 cm) plywood and cut them to the same width and depth as your boxes with your circular saw. Slide the plywood into the box so it rests on top of the shelf pins and fits snugly against the sides. Push down on top of the shelf to make sure it doesn’t wobble or come loose.
If the shelf wobbles, then check that the pins are at the same height.
You can place as few or many shelves inside your box as you want.
Warnings
If you aren’t sure if there’s any electrical components behind your wall, contact an electrician or home inspector to check what’s behind the wall under your stairs before you start working.
Always wear safety glasses while you’re working with power tools to keep your eyes protected.
|
{
"create_time": "20230517 10:59:13",
"回答明细": "{\"回答\": \"1. Building Drawers under the Stairs\\n1-1. Locate the studs\\nHold a stud finder against your wall and turn it on. Slowly move the stud finder back and forth over your drywall until it beeps or a light turns on. Mark the location of the stud with a pencil so you know where it is later on. Continue across the wall under your stairs until you’ve located each of the studs.\\nOnce you finish, the drawers will look like triangles or trapezoids since they go up to the stringer, or the angled support on your stairs. The drawers will pull straight out and have a large box for storage.\\nIf the area under your stairs doesn’t have drywall, then you can skip this step.\\nIf you don’t have a stud finder, then try knocking on the wall to find the stud. If you hear a hollow, echoing sound, then there isn’t a stud behind the wall. If the wall makes a solid thumping noise, then there is a stud.\\n1-2. Use a drywall saw to cut out the drywall between the studs.\\nPoke the end of the saw through the drywall so it lines up with the edge of one of the studs. Pull the saw down along the length of the stud until you reach the bottom. Continue cutting out the entire section of drywall between the studs until you can carefully pull it out of place. Keep removing other pieces of drywall between the other studs until you have enough spaces for the number of drawers you want to install.\\nYou may also use a reciprocating saw to cut through the drywall faster.\\nThe height of the hole you cut out depends on how tall you want the drawers to extend.\\n1-3. Install horizontal boards running from the bottom of the studs to the wall.\\nMeasure the distance from the back of the stud to the opposite side of the stairs to know what length you need for your supports. Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards to the lengths you need and place them behind the studs so they are on their long, skinny sides. Place angle braces on top of each board so they’re next to the studs and screw them in using 1 ⁄2 in (3.8 cm) screws. Secure the other side of the board to the studs on the opposite side.\\nYou can buy angle braces from your local hardware store.\\nAsk the employees at the store where you bought your wood to cut it for you if you don’t have the proper tools at home.\\n1-4. Screw drawer runners onto the horizontal boards.\\nGet drawer runners for each hole that can extend past the side of your stairwell and support up to 100 pounds (45 kg). Extend the runners fully to make sure they reach out past the drywall so you can access the drawers. Use 1 ⁄2 in (3.8 cm) screws to secure one of the runners to the widest side of the horizontal support. Place another runner on the board across from it so it’s parallel with the first one. When you’re finished, each cut-out section between the studs will have 2 drawer runners along the bottom that are perpendicular to the drywall.\\nYou can buy drawer runners from your local hardware or home improvement store.\\nMake sure the drawer runners are perfectly level and in line with one another, or else they won’t slide open easily.\\n1-5. Attach 1 in × 3 in (2.5 cm × 7.6 cm) boards to the sides of the runners that extend out.\\nThe parts of the drawer runners that extend out from the wall are too flimsy to hold a drawer on their own, so they need supports to keep them level. Measure the length of the runner section that extends out of the wall and cut enough 1 in × 3 in (2.5 cm × 7.6 cm) boards for each of the runners. Position the board on the extended part of the runner so the long narrow edge is on top and level. Screw the sides of the board into the runner using 1 ⁄2 in (3.8 cm) screws.\\nIf you try to attach drawers directly to the runners, they may bend or pull out of the studs.\\n1-6. Secure supports between the 1 in × 3 in (2.5 cm × 7.6 cm) boards.\\nPosition the 1 in × 3 in (2.5 cm × 7.6 cm) supports along the front and back edges of the boards so they form a rectangle. Make sure the tops of the boards are perfectly level or else the drawer will teeter or rock when you try to set it. Screw the supports into each of the 1 in × 3 in (2.5 cm × 7.6 cm) boards attached to the runners. Continue adding supports to the rest of the drawers.\\nYou can also add an additional support in the middle of the boards if you want, but it’s not required.\\n1-7. Saw plywood to match the dimensions of the openings in your walls.\\nMeasure the openings you cut out for your drawers with a tape measure so you know what dimensions you need for your drawers. Get enough ⁄4–⁄2 in (0.64–1.27 cm) plywood so you can create boxes that sit on top of the 1 in × 3 in (2.5 cm × 7.6 cm) supports and extend to the back wall behind the stairs. Use a circular saw to cut through the wood along the outlines that you drew.\\nThe exact sizes of the drawers depend on how tall you want them and how many you plan on adding.\\nThis build creates a single drawer between each stud, but you can construct shelves on top of them for additional storage space.\\n1-8. Make plywood boxes that are the same depth as the runners.\\nDry-fit the sides of the box to make a rectangular frame for your drawers. Screw the frame together with 2 in (5.1 cm) wood screws so the edges are perfectly level with one another. Put the bottom piece of the box on top of the frame and secure it in place with screws every 4–5 inches (10–13 cm) along the edge. Leave the top of the box open so you can access your belongings.\\nSet the box on top of the 1 in × 3 in (2.5 cm × 7.6 cm) supports and push it into the wall to make sure it fits inside of the hole snugly.\\nYou can add shelves to the box if you want to have more room for storage.\\n1-9. Screw the boxes onto the supports attached to the drawer runners.\\nFully extend the drawer runners out from under your staircase and place the boxes you made on top of the 1 in × 3 in (2.5 cm × 7.6 cm) boards. Hold the box tightly against the runners and use 2 in (5.1 cm) wood screws every 6 inches (15 cm) to secure it to the supports underneath. Repeat the process for any other boxes and drawers you have.\\n1-10. Cut MDF\\nMedium-density fibreboard (MDF) is a lightweight wood that has a smooth finish and will make the end of your drawer look clean. Get a piece of MDF that’s ⁄4 inch (0.64 cm) thick and use your circular saw to cut it down to the size you need for each opening in your wall.\\nYou can get MDF from your local hardware or home improvement store.\\nThe employees at the store may be able to cut the MDF to size for you.\\nYou can also use regular plywood, but the wood grain will be visible when you’re finished.\\n1-11. Attach the MDF to the front of the drawer with screws to conceal it.\\nLine up the MDF with the box on your drawer and position it so it covers up any of the areas you cut out. Screw through the MDF every 6 inches (15 cm) to secure it to the front side of the drawer. When you’re finished, the drawer will have a smooth finish and be hidden when you close it.\\nAsk a helper to assist you to ensure the MDF doesn’t move around while you’re attaching it.\\nYou can choose to paint the MDF if you want, or leave it unfinished for a more rustic look.\\nScrew handles or knobs onto the MDF if you want to make them easier to pull out.\\n2. Making Adjustable Box Shelves\\n2-1. Locate the studs\\nHold a stud finder against the wall underneath your stairs and turn it on. Slowly run it along the side of your wall until the light turns on or it makes a beeping noise. Mark the location of the stud with a pencil so you know where the stud is located. Continue marking studs under the stairs so you know where you can place your box shelves.\\nWhen you’re finished building your shelves, they will look like rectangular boxes that recess into the wall.\\nIf you don’t have a stud finder, knock on the drywall and listen for a solid sound behind it. If it sounds hollow or echoes, then there isn’t a stud.\\nIf the studs or framing from your stairs are already exposed, you can skip this step.\\n2-2. Draw boxes on your wall where you want to place your shelves.\\nUse a straightedge as a guide to make sure your lines are straight and level when you draw them. Place the sides of the box directly on the edges of the studs so you can get the most storage. Take a few steps away from the wall and look at the layout of the boxes to see if you’re happy with it. Write down the dimensions of your boxes so you don’t forget them later.\\nYou can make the boxes as short or tall as you want.\\nThe boxes must fit underneath the stair’s stringer, which is the angled bottom support on your staircase.\\n2-3. Cut\\nPoke a hole through your drywall with a drywall saw along the edge of one of the studs. Follow along the edge of the stud with the blade of your saw to cut out the outline for the boxes. Keep your cuts as straight as possible so you don’t damage any of the other drywall surrounding it. Once you cut out the full outline of the boxes, pull the drywall away from the wall.\\nYou can get a drywall saw from your local hardware store.\\nIf you don’t have a drywall saw, then you can also use a reciprocating saw to make the cuts faster.\\nYou don’t need to cut through any of the studs.\\n2-4. Saw\\nGet enough ⁄2 in (1.3 cm) plywood for the dimensions of your boxes so you can make them 18–24 inches (46–61 cm) deep. Draw the pieces for all the boxes on your plywood so you can easily cut them out along the outlines. Put the wood on a flat surface and use a circular saw to cut out the pieces.\\nWear safety glasses whenever you use power tools to protect your eyes.\\nYou may also use a handsaw to cut the wood, but it will take longer and the lines may be more crooked.\\nThe employees at the store where you bought the plywood may be able to cut the pieces to size for you if you don’t have the tools at home.\\n2-5. Assemble the pieces of plywood into boxes using 2 in (5.1 cm) screws.\\nDry-fit the sides of the box together to make a rectangular frame that fits in the hole you cut. Once you have the frame to size, screw the edges together every 4–6 inches (10–15 cm) to secure the pieces together. Place a flat piece of plywood on top of the frame and screw it along the edges to make the back of your shelf. Continue building the other boxes the same way.\\nFrequently test the fit of the boxes in the holes under your stairs to make sure they fit snugly.\\nThe boxes should only have 5 sides—leave the front open so you can put items inside.\\n2-6. Drill parallel sets of holes on each side of the boxes so you can add shelves.\\nStart the first hole 3–4 inches (7.6–10.2 cm) up from the bottom of the box so it’s 2 inches (5.1 cm) from the front edge. Hold the drill perpendicular to the wood and drill ⁄4 inch (0.64 cm) into the plywood. Place another hole at the same height as the first one so they’re 10–12 inches (25–30 cm) apart. Continue making parallel sets of holes every 3 in (7.6 cm) so they form straight lines. Repeat the process on the other side of the box so the holes line up across from one another.\\nYou can space the holes further apart if you want taller shelves or don't plan to adjust them.\\nPlace a sheet of pegboard on the side of your box to use it as a guide for where to place your holes.\\n2-7. Screw the boxes into the studs every 6 in (15 cm).\\nFit the box into the hole in your wall so the edges are flush with the drywall. Position a 2 in (5.1 cm) screw on the inside of the box so it lines up with the stud, and screw it in. Continue placing screws every 6 inches (15 cm) down the height of the box on each side so they’re held securely in place. Repeat the process with any other boxes you need to install.\\nAsk a helper to hold the boxes steady while you screw them in so they don’t accidentally fall out of place.\\nIf the box is too small for the hole in your wall, place spacers between the studs and the box to tighten the gaps.\\n2-8. Add trim around the outside edge of the box to hide the seams.\\nGet pieces of wood trim that match your room’s decor so they don’t clash. Cut the trim with your circular saw so the pieces the same dimensions as the outlines of the boxes. Hold the trim against the edge of the box so it covers any exposed sides. Use 2 in (5.1 cm) nails or screws to secure the trim to your studs.\\nYou can buy wood trim from your local home improvement or hardware store.\\nYou don’t need to add trim, but you will see the exposed edges of the drywall if you don't.\\n2-9. Push shelf pins into the boxes where you want to place your shelves.\\nShelf pins have a rounded end that fits into holes and a flat end to support the actual shelves. Get shelf pins that fit into the holes you drilled on the sides of the box, and push them into holes that are directly across from one another. Set the pins so they’re the same height as the shelves you want to make inside the box, and make sure the flat sides are parallel to the bottom.\\nYou can buy shelf pins from a home improvement or hardware store.\\nDon’t use shelf pins that are too small since they will fall out and not support your shelves.\\n2-10. Put pieces of plywood on top of the pins to use for your shelves.\\nMeasure the inside width of your boxes so you know how long to make your shelves. Use ⁄2 in (1.3 cm) plywood and cut them to the same width and depth as your boxes with your circular saw. Slide the plywood into the box so it rests on top of the shelf pins and fits snugly against the sides. Push down on top of the shelf to make sure it doesn’t wobble or come loose.\\nIf the shelf wobbles, then check that the pins are at the same height.\\nYou can place as few or many shelves inside your box as you want.\\nWarnings\\nIf you aren’t sure if there’s any electrical components behind your wall, contact an electrician or home inspector to check what’s behind the wall under your stairs before you start working.\\nAlways wear safety glasses while you’re working with power tools to keep your eyes protected.\\n\", \"简要回答\": \"If you don’t have a lot of storage in your home and you’re looking for a new place to organize your belongings, keeping items under your stairs is a great way to save space. If you want to have exposed storage, you can easily make boxes to use as shelves between the studs beneath your stairs. If you want to hide your items so they don’t look cluttered, you can also make drawers that extend out from the staircase. With a bit of work and some tools, you’ll be able to create under-stair storage in an afternoon!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Drawers under the Stairs\", \"步骤\": [{\"编号\": 1, \"标题\": \"Locate the studs\", \"描述\": \"Hold a stud finder against your wall and turn it on. Slowly move the stud finder back and forth over your drywall until it beeps or a light turns on. Mark the location of the stud with a pencil so you know where it is later on. Continue across the wall under your stairs until you’ve located each of the studs.\\nOnce you finish, the drawers will look like triangles or trapezoids since they go up to the stringer, or the angled support on your stairs. The drawers will pull straight out and have a large box for storage.\\nIf the area under your stairs doesn’t have drywall, then you can skip this step.\\nIf you don’t have a stud finder, then try knocking on the wall to find the stud. If you hear a hollow, echoing sound, then there isn’t a stud behind the wall. If the wall makes a solid thumping noise, then there is a stud.\"}, {\"编号\": 2, \"标题\": \"Use a drywall saw to cut out the drywall between the studs.\", \"描述\": \"Poke the end of the saw through the drywall so it lines up with the edge of one of the studs. Pull the saw down along the length of the stud until you reach the bottom. Continue cutting out the entire section of drywall between the studs until you can carefully pull it out of place. Keep removing other pieces of drywall between the other studs until you have enough spaces for the number of drawers you want to install.\\nYou may also use a reciprocating saw to cut through the drywall faster.\\nThe height of the hole you cut out depends on how tall you want the drawers to extend.\"}, {\"编号\": 3, \"标题\": \"Install horizontal boards running from the bottom of the studs to the wall.\", \"描述\": \"Measure the distance from the back of the stud to the opposite side of the stairs to know what length you need for your supports. Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards to the lengths you need and place them behind the studs so they are on their long, skinny sides. Place angle braces on top of each board so they’re next to the studs and screw them in using 1 ⁄2 in (3.8 cm) screws. Secure the other side of the board to the studs on the opposite side.\\nYou can buy angle braces from your local hardware store.\\nAsk the employees at the store where you bought your wood to cut it for you if you don’t have the proper tools at home.\"}, {\"编号\": 4, \"标题\": \"Screw drawer runners onto the horizontal boards.\", \"描述\": \"Get drawer runners for each hole that can extend past the side of your stairwell and support up to 100 pounds (45 kg). Extend the runners fully to make sure they reach out past the drywall so you can access the drawers. Use 1 ⁄2 in (3.8 cm) screws to secure one of the runners to the widest side of the horizontal support. Place another runner on the board across from it so it’s parallel with the first one. When you’re finished, each cut-out section between the studs will have 2 drawer runners along the bottom that are perpendicular to the drywall.\\nYou can buy drawer runners from your local hardware or home improvement store.\\nMake sure the drawer runners are perfectly level and in line with one another, or else they won’t slide open easily.\"}, {\"编号\": 5, \"标题\": \"Attach 1 in × 3 in (2.5 cm × 7.6 cm) boards to the sides of the runners that extend out.\", \"描述\": \"The parts of the drawer runners that extend out from the wall are too flimsy to hold a drawer on their own, so they need supports to keep them level. Measure the length of the runner section that extends out of the wall and cut enough 1 in × 3 in (2.5 cm × 7.6 cm) boards for each of the runners. Position the board on the extended part of the runner so the long narrow edge is on top and level. Screw the sides of the board into the runner using 1 ⁄2 in (3.8 cm) screws.\\nIf you try to attach drawers directly to the runners, they may bend or pull out of the studs.\"}, {\"编号\": 6, \"标题\": \"Secure supports between the 1 in × 3 in (2.5 cm × 7.6 cm) boards.\", \"描述\": \"Position the 1 in × 3 in (2.5 cm × 7.6 cm) supports along the front and back edges of the boards so they form a rectangle. Make sure the tops of the boards are perfectly level or else the drawer will teeter or rock when you try to set it. Screw the supports into each of the 1 in × 3 in (2.5 cm × 7.6 cm) boards attached to the runners. Continue adding supports to the rest of the drawers.\\nYou can also add an additional support in the middle of the boards if you want, but it’s not required.\"}, {\"编号\": 7, \"标题\": \"Saw plywood to match the dimensions of the openings in your walls.\", \"描述\": \"Measure the openings you cut out for your drawers with a tape measure so you know what dimensions you need for your drawers. Get enough ⁄4–⁄2 in (0.64–1.27 cm) plywood so you can create boxes that sit on top of the 1 in × 3 in (2.5 cm × 7.6 cm) supports and extend to the back wall behind the stairs. Use a circular saw to cut through the wood along the outlines that you drew.\\nThe exact sizes of the drawers depend on how tall you want them and how many you plan on adding.\\nThis build creates a single drawer between each stud, but you can construct shelves on top of them for additional storage space.\"}, {\"编号\": 8, \"标题\": \"Make plywood boxes that are the same depth as the runners.\", \"描述\": \"Dry-fit the sides of the box to make a rectangular frame for your drawers. Screw the frame together with 2 in (5.1 cm) wood screws so the edges are perfectly level with one another. Put the bottom piece of the box on top of the frame and secure it in place with screws every 4–5 inches (10–13 cm) along the edge. Leave the top of the box open so you can access your belongings.\\nSet the box on top of the 1 in × 3 in (2.5 cm × 7.6 cm) supports and push it into the wall to make sure it fits inside of the hole snugly.\\nYou can add shelves to the box if you want to have more room for storage.\"}, {\"编号\": 9, \"标题\": \"Screw the boxes onto the supports attached to the drawer runners.\", \"描述\": \"Fully extend the drawer runners out from under your staircase and place the boxes you made on top of the 1 in × 3 in (2.5 cm × 7.6 cm) boards. Hold the box tightly against the runners and use 2 in (5.1 cm) wood screws every 6 inches (15 cm) to secure it to the supports underneath. Repeat the process for any other boxes and drawers you have.\"}, {\"编号\": 10, \"标题\": \"Cut MDF\", \"描述\": \"Medium-density fibreboard (MDF) is a lightweight wood that has a smooth finish and will make the end of your drawer look clean. Get a piece of MDF that’s ⁄4 inch (0.64 cm) thick and use your circular saw to cut it down to the size you need for each opening in your wall.\\nYou can get MDF from your local hardware or home improvement store.\\nThe employees at the store may be able to cut the MDF to size for you.\\nYou can also use regular plywood, but the wood grain will be visible when you’re finished.\"}, {\"编号\": 11, \"标题\": \"Attach the MDF to the front of the drawer with screws to conceal it.\", \"描述\": \"Line up the MDF with the box on your drawer and position it so it covers up any of the areas you cut out. Screw through the MDF every 6 inches (15 cm) to secure it to the front side of the drawer. When you’re finished, the drawer will have a smooth finish and be hidden when you close it.\\nAsk a helper to assist you to ensure the MDF doesn’t move around while you’re attaching it.\\nYou can choose to paint the MDF if you want, or leave it unfinished for a more rustic look.\\nScrew handles or knobs onto the MDF if you want to make them easier to pull out.\"}]}, {\"编号\": 2, \"标题\": \"Making Adjustable Box Shelves\", \"步骤\": [{\"编号\": 1, \"标题\": \"Locate the studs\", \"描述\": \"Hold a stud finder against the wall underneath your stairs and turn it on. Slowly run it along the side of your wall until the light turns on or it makes a beeping noise. Mark the location of the stud with a pencil so you know where the stud is located. Continue marking studs under the stairs so you know where you can place your box shelves.\\nWhen you’re finished building your shelves, they will look like rectangular boxes that recess into the wall.\\nIf you don’t have a stud finder, knock on the drywall and listen for a solid sound behind it. If it sounds hollow or echoes, then there isn’t a stud.\\nIf the studs or framing from your stairs are already exposed, you can skip this step.\"}, {\"编号\": 2, \"标题\": \"Draw boxes on your wall where you want to place your shelves.\", \"描述\": \"Use a straightedge as a guide to make sure your lines are straight and level when you draw them. Place the sides of the box directly on the edges of the studs so you can get the most storage. Take a few steps away from the wall and look at the layout of the boxes to see if you’re happy with it. Write down the dimensions of your boxes so you don’t forget them later.\\nYou can make the boxes as short or tall as you want.\\nThe boxes must fit underneath the stair’s stringer, which is the angled bottom support on your staircase.\"}, {\"编号\": 3, \"标题\": \"Cut\", \"描述\": \"Poke a hole through your drywall with a drywall saw along the edge of one of the studs. Follow along the edge of the stud with the blade of your saw to cut out the outline for the boxes. Keep your cuts as straight as possible so you don’t damage any of the other drywall surrounding it. Once you cut out the full outline of the boxes, pull the drywall away from the wall.\\nYou can get a drywall saw from your local hardware store.\\nIf you don’t have a drywall saw, then you can also use a reciprocating saw to make the cuts faster.\\nYou don’t need to cut through any of the studs.\"}, {\"编号\": 4, \"标题\": \"Saw\", \"描述\": \"Get enough ⁄2 in (1.3 cm) plywood for the dimensions of your boxes so you can make them 18–24 inches (46–61 cm) deep. Draw the pieces for all the boxes on your plywood so you can easily cut them out along the outlines. Put the wood on a flat surface and use a circular saw to cut out the pieces.\\nWear safety glasses whenever you use power tools to protect your eyes.\\nYou may also use a handsaw to cut the wood, but it will take longer and the lines may be more crooked.\\nThe employees at the store where you bought the plywood may be able to cut the pieces to size for you if you don’t have the tools at home.\"}, {\"编号\": 5, \"标题\": \"Assemble the pieces of plywood into boxes using 2 in (5.1 cm) screws.\", \"描述\": \"Dry-fit the sides of the box together to make a rectangular frame that fits in the hole you cut. Once you have the frame to size, screw the edges together every 4–6 inches (10–15 cm) to secure the pieces together. Place a flat piece of plywood on top of the frame and screw it along the edges to make the back of your shelf. Continue building the other boxes the same way.\\nFrequently test the fit of the boxes in the holes under your stairs to make sure they fit snugly.\\nThe boxes should only have 5 sides—leave the front open so you can put items inside.\"}, {\"编号\": 6, \"标题\": \"Drill parallel sets of holes on each side of the boxes so you can add shelves.\", \"描述\": \"Start the first hole 3–4 inches (7.6–10.2 cm) up from the bottom of the box so it’s 2 inches (5.1 cm) from the front edge. Hold the drill perpendicular to the wood and drill ⁄4 inch (0.64 cm) into the plywood. Place another hole at the same height as the first one so they’re 10–12 inches (25–30 cm) apart. Continue making parallel sets of holes every 3 in (7.6 cm) so they form straight lines. Repeat the process on the other side of the box so the holes line up across from one another.\\nYou can space the holes further apart if you want taller shelves or don't plan to adjust them.\\nPlace a sheet of pegboard on the side of your box to use it as a guide for where to place your holes.\"}, {\"编号\": 7, \"标题\": \"Screw the boxes into the studs every 6 in (15 cm).\", \"描述\": \"Fit the box into the hole in your wall so the edges are flush with the drywall. Position a 2 in (5.1 cm) screw on the inside of the box so it lines up with the stud, and screw it in. Continue placing screws every 6 inches (15 cm) down the height of the box on each side so they’re held securely in place. Repeat the process with any other boxes you need to install.\\nAsk a helper to hold the boxes steady while you screw them in so they don’t accidentally fall out of place.\\nIf the box is too small for the hole in your wall, place spacers between the studs and the box to tighten the gaps.\"}, {\"编号\": 8, \"标题\": \"Add trim around the outside edge of the box to hide the seams.\", \"描述\": \"Get pieces of wood trim that match your room’s decor so they don’t clash. Cut the trim with your circular saw so the pieces the same dimensions as the outlines of the boxes. Hold the trim against the edge of the box so it covers any exposed sides. Use 2 in (5.1 cm) nails or screws to secure the trim to your studs.\\nYou can buy wood trim from your local home improvement or hardware store.\\nYou don’t need to add trim, but you will see the exposed edges of the drywall if you don't.\"}, {\"编号\": 9, \"标题\": \"Push shelf pins into the boxes where you want to place your shelves.\", \"描述\": \"Shelf pins have a rounded end that fits into holes and a flat end to support the actual shelves. Get shelf pins that fit into the holes you drilled on the sides of the box, and push them into holes that are directly across from one another. Set the pins so they’re the same height as the shelves you want to make inside the box, and make sure the flat sides are parallel to the bottom.\\nYou can buy shelf pins from a home improvement or hardware store.\\nDon’t use shelf pins that are too small since they will fall out and not support your shelves.\"}, {\"编号\": 10, \"标题\": \"Put pieces of plywood on top of the pins to use for your shelves.\", \"描述\": \"Measure the inside width of your boxes so you know how long to make your shelves. Use ⁄2 in (1.3 cm) plywood and cut them to the same width and depth as your boxes with your circular saw. Slide the plywood into the box so it rests on top of the shelf pins and fits snugly against the sides. Push down on top of the shelf to make sure it doesn’t wobble or come loose.\\nIf the shelf wobbles, then check that the pins are at the same height.\\nYou can place as few or many shelves inside your box as you want.\"}], \"注意事项\": [\"If you aren’t sure if there’s any electrical components behind your wall, contact an electrician or home inspector to check what’s behind the wall under your stairs before you start working.\\n\", \"Always wear safety glasses while you’re working with power tools to keep your eyes protected.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,185 |
How to Build Up Atrophied Muscles
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1. Understanding Muscle Atrophy
1-1. Know what muscle atrophy means.
Muscle atrophy is the medical term used to denote the condition when a part of the body suffers muscle loss or when muscle tissue wastes away.
It's normal for muscle atrophy to occur as we age, but it can also be a sign of a more serious medical condition, illness, or injury.
Muscle atrophy can negatively impact a person's quality of life because they lose strength and mobility, which can make it difficult to perform basic tasks. People with atrophied muscles are also at an increased risk for falling or injuring themselves. Since the heart is also a muscle that can break down, individuals experiencing muscle atrophy face the risk of heart problems.
1-2. Learn about disuse atrophy, the leading cause of muscle atrophy.
Muscles can atrophy from disuse, or when they are not used regularly at an appreciable level of exertion. This disuse causes the muscle tissue to break down, shorten in length, and waste away. This typically occurs as a result of an injury, sedentary lifestyle, or medical condition that prevents a person from exercising his muscles.
Disuse muscle atrophy can also result from severe malnourishment. For example, prisoners of war and people suffering from eating disorders such as anorexia may experience muscle loss and the wasting away of muscle tissue.
People with jobs that require them to be seated for major portions of each work day or people who are not physically active can also experience this type of muscle atrophy.
Severe injuries such as those to the spinal cord or brain may leave someone bedridden and result in atrophied muscles. Even common injuries such as broken bones or sprains that restrict your ability to move around can also cause disuse muscle atrophy.
Medical conditions that limit a person's ability to exercise or be physically active include rheumatoid arthritis, which causes joint inflammation, and osteoarthritis, which weakens the bones. These conditions can make it uncomfortable, painful, or even impossible to exercise, leading to atrophied muscles.
In many cases of disuse muscle atrophy, the loss of muscle tissue can be reversed by increasing physical exercise.
1-3. Understand the causes of neurogenic atrophy.
Neurogenic muscle atrophy is caused by a disease or injury to the nerves attached to the muscles. It is less common than disuse muscle atrophy, but harder to treat because nerve regeneration usually requires more than increased exercise. Some of the diseases that often lead to neurogenic atrophy include:
Polio, a viral disease that can cause paralysis.
Muscular dystrophy, a hereditary disease that weakens the muscles.
Amyotrophic lateral sclerosis, which is also known as ALS or Lou Gehrig's disease, attacks the nerve cells that communicate with and control muscles.
Guillain-Barre syndrome is an autoimmune disorder that causes your body's immune system to attack your nerves, resulting in muscle paralysis and weakness.
Multiple sclerosis, or MS, is another autoimmune disease that can immobilize the whole body.
1-4. Recognize the symptoms of muscle atrophy.
It's important to recognize the symptoms of muscle atrophy early so you can begin treating your condition. Some of the main symptoms include:
Muscle weakness and decrease in muscle size.
Skin around the affected muscle may seem to sag away from the muscle.
Difficulty lifting things, moving the atrophied area, or doing exercise that was once easy.
Pain in the affected area.
Back pain and difficulty walking.
A feeling of stiffness or heaviness in the affected area.
The symptoms of neurogenic muscle atrophy can be harder for someone without a medical background to recognize, but some of the more visible symptoms include a stooped posture, a rigid spine, and a limited ability to move the neck.
1-5. Seek medical advice if you think you are experiencing muscle atrophy.
If you suspect that you are experiencing muscle atrophy, it's a good idea to talk with your doctor or a medical professional as soon as possible. They will be able to properly diagnose your condition and provide treatment for the underlying causes.
If the reason for muscle deterioration is an illness, your doctor may be able to prescribe medications that will help you maintain your muscle mass or reverse some damage of muscle atrophy.
Anti-inflammatory medicines such as corticosteroids are sometimes given to patients with muscle atrophy, which helps to reduce inflammation and compression of the affected muscle nerves. This can make exercise and daily activities more comfortable.
To diagnose muscle atrophy, doctors often use blood tests, X rays, CT scans, EMG scans, MRI scans, and muscle or nerve biopsies. They may also measure muscle tone and reflexes.
A doctor will also be able to talk with you about whether any kinds of exercise can stop the loss of muscle tissues or if you need to undergo surgeries and other kinds of treatments.
1-6. Work with experts.
Depending on what is causing the muscle atrophy, your doctor might recommend you work with a physical therapist, nutritionist, or a personal trainer who can improve your condition with targeted exercise, diet, and lifestyle changes.
2. Using Exercise to Build Up Atrophied Muscles
2-1. Consult your doctor or health provider before starting on any muscle-building programs.
Even if the doctor did not find that your muscle atrophy is caused by a specific disease, it's a good idea to talk with your doctor or health provider before attempting to build up atrophied muscles. You don't want to overdo anything or endanger your health, and your doctor may be able to refer you to a qualified trainer or physical therapist.
2-2. Find a personal trainer or physical therapist.
Though you can do some physical activities on your own to reverse muscle atrophy's effects, it is always best to have a qualified instructor or trainer to ensure that you are on the right track.
She will start out by assessing your capabilities and guide you through specific exercises to build muscle in the atrophied areas. She can also gauge your progress and adjust the exercise routine as needed.
2-3. Start easy, then work your way up to more intense exercise.
Since many people with atrophied muscles are beginning exercise again after a long break from physical activity, it's important to start slowly. Remember, your body is not as strong as it was prior to atrophy.
2-4. Begin with water exercise or aquatic rehabilitation.
Swimming and water exercises are often recommended for patients who are trying to recover from muscle atrophy because this form of exercise can dull muscle pain, quickly tone atrophied muscles, rebuild muscle memory, and relax sore muscles. While it's best to work with an expert, here are a few basic steps to get you started:
2-5. Walk around the pool.
With water at hip- to waist-height, try walking around the pool for 10 minutes. This workout is low-risk and helps develop the muscles in the lower part of your body.
As you progress, increase the time interval and the depth of the water.
You can also use paddles or water barbells for more resistance. These tools will help work your core and upper body.
2-6. Do knee lifts in the pool.
Try a knee lift by positioning your back against the pool wall, and placing both feet flat on the bottom of the pool. Then, lift a knee up as if you are marching in place. When your knee is at hip height, extend it outward.
Keep doing this for ten repetitions, before switching to the other leg.
As you progress, try doing additional sets for each leg.
2-7. Complete water push ups.
Face the pool wall with your arms resting on the deck of the pool and shoulder-width apart. Use your hands to raise your body up out of the water so you are about halfway out of the pool. Hold the position for a few seconds and then slowly lower yourself back in the pool.
For an easier version, place your hands on the pool deck so they are shoulder-width apart. As you bend your elbows, lean your chest toward the wall of the pool.
2-8. Move on to body weight exercises.
If you feel proficient doing exercises in the water, add some body-weight exercises while on dry land.
A beginner can start with eight to twelve repetitions of the exercise moves mentioned below. These exercises target the major muscle groups.
Perform this routine three times per week to build up atrophied muscles.
2-9. Learn how to do squats.
To perform a squat, stand straight and put both hands forward. Slowly and carefully bend your knees, as if sitting in an imaginary chair. Hold this position for a few seconds before going back to the starting position.
Keep your weight on your heels and do not allow your knees to go past your toes.
2-10. Perform lunges.
To perform lunges, stand up straight with your hands on your hips. Pull your abdominal muscles in.
Take a large step forward with your right foot. Keep your back straight while moving forward. Your heel should be raised while the tip of the toe is pressing against the floor.
Bend both knees at the same time until they both form a 90 degree angle. You can check your position at the mirror to know if you are doing it right.
Put your heel down and push upwards to stand. Return to the starting position and do all of the above with the left leg.
Remember that your body should not be slouching forward.
2-11. Try some triceps dips.
To do a triceps dip, prepare a strong bench or a secured chair. Sit on the bench or chair and place your hands shoulder-width apart along the edge.
Slowly slide your butt off the seat with your legs extended in front of you. Straighten your arms to keep tension on the triceps.
Bend your elbows carefully while keeping your back close to the bench. Upon completing this part, press down on the bench to straighten your arms.
2-12. Do some basic ab crunches.
For a basic ab crunch, lie on your back on a mat or a carpeted surface. Bend your knees and make sure that your feet are flat on the floor.
You can cross your arms in front of your chest or place your hands behind your neck or head. Try to pull your shoulders towards the ceiling by making use of the force from your abdominal muscles.
Hold the “crunched” position for a few seconds, then lie back down and repeat.
2-13. Try resistance exercises.
Make use of resistance tools such as resistance bands or weight machines to help you with your form. You should only move on to these exercises once you can successfully perform the body-weight exercises indicated above. It's also a good idea to research specific resistance exercises that target the affected area.
Bench presses can be done with resistance bands. Lay down on a bench and push forward while gripping the bands like you are lifting barbells.
Start with lighter-weight bands. If you feel comfortable with the current weight, fold it lengthwise to increase the resistance. Once you feel comfortable, you can move on to heavier-weight bands.
2-14. Incorporate some cardio into your workouts.
In addition to the other exercises described in this article, cardio exercise is a good way to build up atrophied muscles. Try establishing a regular walking or cardio routine.
Start with ten to fifteen minutes of continuous walking per day. Gradually increase your speed and try to take a 30-minute walk or jog daily.
2-15. Don't forget to stretch.
After each workout, stretch your muscles to increase their range of motion. Do five to ten minutes of stretching after each workout. You can also perform a separate stretching session.
Make sure to perform stretches that target all of the major muscles, and hold each stretch for 15 to 30 seconds.
Begin with stretching your back and your upper body. Next move on to stretches for your neck, forearms, wrists and triceps. Do not forget your chest, buttocks and groin area before moving to your thighs. Lastly, perform stretches for instep and hamstrings.
2-16. Learn some specific stretches.
Here are some specific stretching exercises for different parts of the body:
Neck stretching: Incline your head forward then stretch your neck to the left, right, back and forward. Do not roll your head from side to side as this practice is dangerous.
Shoulder stretching: Place your left arm on your chest. Grab the forearm with the opposite arm. Pull it until you feel that your shoulder is being stretched. Push the arm you are stretching in the opposite direction to contract the muscles. Do the same steps for the right arm.
Triceps stretching: Start with raising your right arm. Bend the right elbow and reach down behind your head and between the shoulder blades. Make use of the left arm to reach and grab the right elbow. Lastly, pull your elbow toward your head.
Wrist stretching: Simply hold your arm out and slightly pull back your hand with the opposite hand. Do this repetitively.
Hamstrings stretching: Start in a cross-legged sitting position. Put one leg out. Attempt to reach and hold the foot for a few seconds. Go back to the starting position and do the same thing with the other leg.
Lower back stretch: Lie down on your back. Bring one leg up to chest level. Do the same with the other leg.
Leg stretching: Lie down on your back and extend both legs in the air. Grab the back of your thighs and pull the legs toward your face.
3. Improving Atrophied Muscles with Diet and Lifestyle Changes
3-1. Eat plenty of protein.
A constant supply of protein is necessary for muscle growth. See the basic guidelines below for daily recommended protein intake based on your age and gender.
Adult men should eat about 56 grams of protein per day.
Adult women should eat about 46 grams per day.
Women who are pregnant or breastfeeding should eat at least 71 grams of protein per day.
Teenaged boys should eat about 52 grams a day.
Teenaged girls should eat about 46 grams per day.
Foods rich in protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts.
A nutritionist, personal trainer, or dietician might suggest something other than the recommended dose based on your condition, weight, and activity level.
3-2. Increase your carbohydrate intake.
If you don't eat sufficient carbohydrates to fuel your body, it will start breaking down muscles instead. This can further aggravate the muscle atrophy in the affected area.
To build atrophied muscle, your carbohydrate intake should be at least 45 to 65 percent of your total calorie intake.
Try to select carbohydrates that are also full of fiber and do not have a lot of added sugars. These include fruits and vegetables, whole grains, plain yogurt, and milk.
3-3. Eat good fats such as Omega-3 fatty acids.
These good fats stop the breakdown of muscle by interfering with the inflammatory process.
Foods rich in omega-3 fatty acids include sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter squash.
The recommended dose for omega-3 fatty acids is 1 to 2 grams daily
3-4. Understand why stress is bad for your muscles.
When the body experiences stress, it prepares to respond. This preparation is known as the fight-or-flight response. In this response, many hormone levels shoot up including the stress hormone known as cortisol, which can break down muscle tissue during periods of prolonged stress.
Since stress cannot be completely eliminated in our lives, take steps to minimize. Identifying the source of your stress can help you prevent it from occurring. You can also try stress-control techniques such as meditation or yoga. For specific suggestions, talk with a therapist, counselor, or mental-health professional about the stressors in your life.
3-5. Get enough sleep
When we sleep, our body builds and repairs muscles, so this is an important step to combat muscle atrophy.
Try to get seven to nine hours of sleep per day.
Warnings
If you believe you are experiencing muscle atrophy, it's important to consult a medical professional to properly diagnose your condition and identify the underlying cause. They will also be able to recommend treatment options and refer you a physical therapist or nutritionist who can guide you through specific exercises, diet, and lifestyle changes to suit your needs.
Relatively sudden onset of muscle atrophy or weakness could be a sign of polymyositis or other muscle wasting diseases.
|
{
"create_time": "20230517 10:59:13",
"回答明细": "{\"回答\": \"1. Understanding Muscle Atrophy\\n1-1. Know what muscle atrophy means.\\nMuscle atrophy is the medical term used to denote the condition when a part of the body suffers muscle loss or when muscle tissue wastes away.\\nIt's normal for muscle atrophy to occur as we age, but it can also be a sign of a more serious medical condition, illness, or injury.\\nMuscle atrophy can negatively impact a person's quality of life because they lose strength and mobility, which can make it difficult to perform basic tasks. People with atrophied muscles are also at an increased risk for falling or injuring themselves. Since the heart is also a muscle that can break down, individuals experiencing muscle atrophy face the risk of heart problems.\\n1-2. Learn about disuse atrophy, the leading cause of muscle atrophy.\\nMuscles can atrophy from disuse, or when they are not used regularly at an appreciable level of exertion. This disuse causes the muscle tissue to break down, shorten in length, and waste away. This typically occurs as a result of an injury, sedentary lifestyle, or medical condition that prevents a person from exercising his muscles.\\nDisuse muscle atrophy can also result from severe malnourishment. For example, prisoners of war and people suffering from eating disorders such as anorexia may experience muscle loss and the wasting away of muscle tissue.\\nPeople with jobs that require them to be seated for major portions of each work day or people who are not physically active can also experience this type of muscle atrophy.\\nSevere injuries such as those to the spinal cord or brain may leave someone bedridden and result in atrophied muscles. Even common injuries such as broken bones or sprains that restrict your ability to move around can also cause disuse muscle atrophy.\\nMedical conditions that limit a person's ability to exercise or be physically active include rheumatoid arthritis, which causes joint inflammation, and osteoarthritis, which weakens the bones. These conditions can make it uncomfortable, painful, or even impossible to exercise, leading to atrophied muscles.\\nIn many cases of disuse muscle atrophy, the loss of muscle tissue can be reversed by increasing physical exercise.\\n1-3. Understand the causes of neurogenic atrophy.\\nNeurogenic muscle atrophy is caused by a disease or injury to the nerves attached to the muscles. It is less common than disuse muscle atrophy, but harder to treat because nerve regeneration usually requires more than increased exercise. Some of the diseases that often lead to neurogenic atrophy include:\\n\\nPolio, a viral disease that can cause paralysis.\\nMuscular dystrophy, a hereditary disease that weakens the muscles.\\nAmyotrophic lateral sclerosis, which is also known as ALS or Lou Gehrig's disease, attacks the nerve cells that communicate with and control muscles.\\nGuillain-Barre syndrome is an autoimmune disorder that causes your body's immune system to attack your nerves, resulting in muscle paralysis and weakness.\\n\\nMultiple sclerosis, or MS, is another autoimmune disease that can immobilize the whole body.\\n1-4. Recognize the symptoms of muscle atrophy.\\nIt's important to recognize the symptoms of muscle atrophy early so you can begin treating your condition. Some of the main symptoms include:\\nMuscle weakness and decrease in muscle size.\\nSkin around the affected muscle may seem to sag away from the muscle.\\nDifficulty lifting things, moving the atrophied area, or doing exercise that was once easy.\\nPain in the affected area.\\nBack pain and difficulty walking.\\nA feeling of stiffness or heaviness in the affected area.\\nThe symptoms of neurogenic muscle atrophy can be harder for someone without a medical background to recognize, but some of the more visible symptoms include a stooped posture, a rigid spine, and a limited ability to move the neck.\\n1-5. Seek medical advice if you think you are experiencing muscle atrophy.\\nIf you suspect that you are experiencing muscle atrophy, it's a good idea to talk with your doctor or a medical professional as soon as possible. They will be able to properly diagnose your condition and provide treatment for the underlying causes.\\nIf the reason for muscle deterioration is an illness, your doctor may be able to prescribe medications that will help you maintain your muscle mass or reverse some damage of muscle atrophy.\\nAnti-inflammatory medicines such as corticosteroids are sometimes given to patients with muscle atrophy, which helps to reduce inflammation and compression of the affected muscle nerves. This can make exercise and daily activities more comfortable.\\nTo diagnose muscle atrophy, doctors often use blood tests, X rays, CT scans, EMG scans, MRI scans, and muscle or nerve biopsies. They may also measure muscle tone and reflexes.\\nA doctor will also be able to talk with you about whether any kinds of exercise can stop the loss of muscle tissues or if you need to undergo surgeries and other kinds of treatments.\\n1-6. Work with experts.\\nDepending on what is causing the muscle atrophy, your doctor might recommend you work with a physical therapist, nutritionist, or a personal trainer who can improve your condition with targeted exercise, diet, and lifestyle changes.\\n2. Using Exercise to Build Up Atrophied Muscles\\n2-1. Consult your doctor or health provider before starting on any muscle-building programs.\\nEven if the doctor did not find that your muscle atrophy is caused by a specific disease, it's a good idea to talk with your doctor or health provider before attempting to build up atrophied muscles. You don't want to overdo anything or endanger your health, and your doctor may be able to refer you to a qualified trainer or physical therapist.\\n2-2. Find a personal trainer or physical therapist.\\nThough you can do some physical activities on your own to reverse muscle atrophy's effects, it is always best to have a qualified instructor or trainer to ensure that you are on the right track.\\nShe will start out by assessing your capabilities and guide you through specific exercises to build muscle in the atrophied areas. She can also gauge your progress and adjust the exercise routine as needed.\\n2-3. Start easy, then work your way up to more intense exercise.\\nSince many people with atrophied muscles are beginning exercise again after a long break from physical activity, it's important to start slowly. Remember, your body is not as strong as it was prior to atrophy.\\n2-4. Begin with water exercise or aquatic rehabilitation.\\nSwimming and water exercises are often recommended for patients who are trying to recover from muscle atrophy because this form of exercise can dull muscle pain, quickly tone atrophied muscles, rebuild muscle memory, and relax sore muscles. While it's best to work with an expert, here are a few basic steps to get you started:\\n2-5. Walk around the pool.\\nWith water at hip- to waist-height, try walking around the pool for 10 minutes. This workout is low-risk and helps develop the muscles in the lower part of your body.\\nAs you progress, increase the time interval and the depth of the water.\\nYou can also use paddles or water barbells for more resistance. These tools will help work your core and upper body.\\n2-6. Do knee lifts in the pool.\\nTry a knee lift by positioning your back against the pool wall, and placing both feet flat on the bottom of the pool. Then, lift a knee up as if you are marching in place. When your knee is at hip height, extend it outward.\\nKeep doing this for ten repetitions, before switching to the other leg.\\nAs you progress, try doing additional sets for each leg.\\n2-7. Complete water push ups.\\nFace the pool wall with your arms resting on the deck of the pool and shoulder-width apart. Use your hands to raise your body up out of the water so you are about halfway out of the pool. Hold the position for a few seconds and then slowly lower yourself back in the pool.\\nFor an easier version, place your hands on the pool deck so they are shoulder-width apart. As you bend your elbows, lean your chest toward the wall of the pool.\\n2-8. Move on to body weight exercises.\\nIf you feel proficient doing exercises in the water, add some body-weight exercises while on dry land.\\nA beginner can start with eight to twelve repetitions of the exercise moves mentioned below. These exercises target the major muscle groups.\\nPerform this routine three times per week to build up atrophied muscles.\\n2-9. Learn how to do squats.\\nTo perform a squat, stand straight and put both hands forward. Slowly and carefully bend your knees, as if sitting in an imaginary chair. Hold this position for a few seconds before going back to the starting position.\\nKeep your weight on your heels and do not allow your knees to go past your toes.\\n2-10. Perform lunges.\\nTo perform lunges, stand up straight with your hands on your hips. Pull your abdominal muscles in.\\nTake a large step forward with your right foot. Keep your back straight while moving forward. Your heel should be raised while the tip of the toe is pressing against the floor.\\nBend both knees at the same time until they both form a 90 degree angle. You can check your position at the mirror to know if you are doing it right.\\nPut your heel down and push upwards to stand. Return to the starting position and do all of the above with the left leg.\\nRemember that your body should not be slouching forward.\\n2-11. Try some triceps dips.\\nTo do a triceps dip, prepare a strong bench or a secured chair. Sit on the bench or chair and place your hands shoulder-width apart along the edge.\\nSlowly slide your butt off the seat with your legs extended in front of you. Straighten your arms to keep tension on the triceps.\\nBend your elbows carefully while keeping your back close to the bench. Upon completing this part, press down on the bench to straighten your arms.\\n2-12. Do some basic ab crunches.\\nFor a basic ab crunch, lie on your back on a mat or a carpeted surface. Bend your knees and make sure that your feet are flat on the floor.\\nYou can cross your arms in front of your chest or place your hands behind your neck or head. Try to pull your shoulders towards the ceiling by making use of the force from your abdominal muscles.\\nHold the “crunched” position for a few seconds, then lie back down and repeat.\\n2-13. Try resistance exercises.\\nMake use of resistance tools such as resistance bands or weight machines to help you with your form. You should only move on to these exercises once you can successfully perform the body-weight exercises indicated above. It's also a good idea to research specific resistance exercises that target the affected area.\\nBench presses can be done with resistance bands. Lay down on a bench and push forward while gripping the bands like you are lifting barbells.\\nStart with lighter-weight bands. If you feel comfortable with the current weight, fold it lengthwise to increase the resistance. Once you feel comfortable, you can move on to heavier-weight bands.\\n2-14. Incorporate some cardio into your workouts.\\nIn addition to the other exercises described in this article, cardio exercise is a good way to build up atrophied muscles. Try establishing a regular walking or cardio routine.\\nStart with ten to fifteen minutes of continuous walking per day. Gradually increase your speed and try to take a 30-minute walk or jog daily.\\n2-15. Don't forget to stretch.\\nAfter each workout, stretch your muscles to increase their range of motion. Do five to ten minutes of stretching after each workout. You can also perform a separate stretching session.\\nMake sure to perform stretches that target all of the major muscles, and hold each stretch for 15 to 30 seconds.\\nBegin with stretching your back and your upper body. Next move on to stretches for your neck, forearms, wrists and triceps. Do not forget your chest, buttocks and groin area before moving to your thighs. Lastly, perform stretches for instep and hamstrings.\\n2-16. Learn some specific stretches.\\nHere are some specific stretching exercises for different parts of the body:\\nNeck stretching: Incline your head forward then stretch your neck to the left, right, back and forward. Do not roll your head from side to side as this practice is dangerous.\\nShoulder stretching: Place your left arm on your chest. Grab the forearm with the opposite arm. Pull it until you feel that your shoulder is being stretched. Push the arm you are stretching in the opposite direction to contract the muscles. Do the same steps for the right arm.\\nTriceps stretching: Start with raising your right arm. Bend the right elbow and reach down behind your head and between the shoulder blades. Make use of the left arm to reach and grab the right elbow. Lastly, pull your elbow toward your head.\\nWrist stretching: Simply hold your arm out and slightly pull back your hand with the opposite hand. Do this repetitively.\\nHamstrings stretching: Start in a cross-legged sitting position. Put one leg out. Attempt to reach and hold the foot for a few seconds. Go back to the starting position and do the same thing with the other leg.\\nLower back stretch: Lie down on your back. Bring one leg up to chest level. Do the same with the other leg.\\nLeg stretching: Lie down on your back and extend both legs in the air. Grab the back of your thighs and pull the legs toward your face.\\n3. Improving Atrophied Muscles with Diet and Lifestyle Changes\\n3-1. Eat plenty of protein.\\nA constant supply of protein is necessary for muscle growth. See the basic guidelines below for daily recommended protein intake based on your age and gender.\\nAdult men should eat about 56 grams of protein per day.\\nAdult women should eat about 46 grams per day.\\nWomen who are pregnant or breastfeeding should eat at least 71 grams of protein per day.\\nTeenaged boys should eat about 52 grams a day.\\nTeenaged girls should eat about 46 grams per day.\\nFoods rich in protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts.\\nA nutritionist, personal trainer, or dietician might suggest something other than the recommended dose based on your condition, weight, and activity level.\\n3-2. Increase your carbohydrate intake.\\nIf you don't eat sufficient carbohydrates to fuel your body, it will start breaking down muscles instead. This can further aggravate the muscle atrophy in the affected area.\\nTo build atrophied muscle, your carbohydrate intake should be at least 45 to 65 percent of your total calorie intake.\\nTry to select carbohydrates that are also full of fiber and do not have a lot of added sugars. These include fruits and vegetables, whole grains, plain yogurt, and milk.\\n3-3. Eat good fats such as Omega-3 fatty acids.\\nThese good fats stop the breakdown of muscle by interfering with the inflammatory process.\\nFoods rich in omega-3 fatty acids include sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter squash.\\nThe recommended dose for omega-3 fatty acids is 1 to 2 grams daily\\n3-4. Understand why stress is bad for your muscles.\\nWhen the body experiences stress, it prepares to respond. This preparation is known as the fight-or-flight response. In this response, many hormone levels shoot up including the stress hormone known as cortisol, which can break down muscle tissue during periods of prolonged stress.\\nSince stress cannot be completely eliminated in our lives, take steps to minimize. Identifying the source of your stress can help you prevent it from occurring. You can also try stress-control techniques such as meditation or yoga. For specific suggestions, talk with a therapist, counselor, or mental-health professional about the stressors in your life.\\n3-5. Get enough sleep\\nWhen we sleep, our body builds and repairs muscles, so this is an important step to combat muscle atrophy.\\nTry to get seven to nine hours of sleep per day.\\nWarnings\\nIf you believe you are experiencing muscle atrophy, it's important to consult a medical professional to properly diagnose your condition and identify the underlying cause. They will also be able to recommend treatment options and refer you a physical therapist or nutritionist who can guide you through specific exercises, diet, and lifestyle changes to suit your needs.\\nRelatively sudden onset of muscle atrophy or weakness could be a sign of polymyositis or other muscle wasting diseases.\\n\", \"简要回答\": \"Muscle atrophy is a condition in which the tissues in the muscles start to weaken and waste away. This can occur as a result of lack of muscle use, malnutrition, disease, or injury. In many cases of muscle atrophy, you can build the muscle back up with specific exercises combined with proper diet and lifestyle.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Understanding Muscle Atrophy\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know what muscle atrophy means.\", \"描述\": \"Muscle atrophy is the medical term used to denote the condition when a part of the body suffers muscle loss or when muscle tissue wastes away.\\nIt's normal for muscle atrophy to occur as we age, but it can also be a sign of a more serious medical condition, illness, or injury.\\nMuscle atrophy can negatively impact a person's quality of life because they lose strength and mobility, which can make it difficult to perform basic tasks. People with atrophied muscles are also at an increased risk for falling or injuring themselves. Since the heart is also a muscle that can break down, individuals experiencing muscle atrophy face the risk of heart problems.\"}, {\"编号\": 2, \"标题\": \"Learn about disuse atrophy, the leading cause of muscle atrophy.\", \"描述\": \"Muscles can atrophy from disuse, or when they are not used regularly at an appreciable level of exertion. This disuse causes the muscle tissue to break down, shorten in length, and waste away. This typically occurs as a result of an injury, sedentary lifestyle, or medical condition that prevents a person from exercising his muscles.\\nDisuse muscle atrophy can also result from severe malnourishment. For example, prisoners of war and people suffering from eating disorders such as anorexia may experience muscle loss and the wasting away of muscle tissue.\\nPeople with jobs that require them to be seated for major portions of each work day or people who are not physically active can also experience this type of muscle atrophy.\\nSevere injuries such as those to the spinal cord or brain may leave someone bedridden and result in atrophied muscles. Even common injuries such as broken bones or sprains that restrict your ability to move around can also cause disuse muscle atrophy.\\nMedical conditions that limit a person's ability to exercise or be physically active include rheumatoid arthritis, which causes joint inflammation, and osteoarthritis, which weakens the bones. These conditions can make it uncomfortable, painful, or even impossible to exercise, leading to atrophied muscles.\\nIn many cases of disuse muscle atrophy, the loss of muscle tissue can be reversed by increasing physical exercise.\"}, {\"编号\": 3, \"标题\": \"Understand the causes of neurogenic atrophy.\", \"描述\": \"Neurogenic muscle atrophy is caused by a disease or injury to the nerves attached to the muscles. It is less common than disuse muscle atrophy, but harder to treat because nerve regeneration usually requires more than increased exercise. Some of the diseases that often lead to neurogenic atrophy include:\\n\\nPolio, a viral disease that can cause paralysis.\\nMuscular dystrophy, a hereditary disease that weakens the muscles.\\nAmyotrophic lateral sclerosis, which is also known as ALS or Lou Gehrig's disease, attacks the nerve cells that communicate with and control muscles.\\nGuillain-Barre syndrome is an autoimmune disorder that causes your body's immune system to attack your nerves, resulting in muscle paralysis and weakness.\\n\\nMultiple sclerosis, or MS, is another autoimmune disease that can immobilize the whole body.\"}, {\"编号\": 4, \"标题\": \"Recognize the symptoms of muscle atrophy.\", \"描述\": \"It's important to recognize the symptoms of muscle atrophy early so you can begin treating your condition. Some of the main symptoms include:\\nMuscle weakness and decrease in muscle size.\\nSkin around the affected muscle may seem to sag away from the muscle.\\nDifficulty lifting things, moving the atrophied area, or doing exercise that was once easy.\\nPain in the affected area.\\nBack pain and difficulty walking.\\nA feeling of stiffness or heaviness in the affected area.\\nThe symptoms of neurogenic muscle atrophy can be harder for someone without a medical background to recognize, but some of the more visible symptoms include a stooped posture, a rigid spine, and a limited ability to move the neck.\"}, {\"编号\": 5, \"标题\": \"Seek medical advice if you think you are experiencing muscle atrophy.\", \"描述\": \"If you suspect that you are experiencing muscle atrophy, it's a good idea to talk with your doctor or a medical professional as soon as possible. They will be able to properly diagnose your condition and provide treatment for the underlying causes.\\nIf the reason for muscle deterioration is an illness, your doctor may be able to prescribe medications that will help you maintain your muscle mass or reverse some damage of muscle atrophy.\\nAnti-inflammatory medicines such as corticosteroids are sometimes given to patients with muscle atrophy, which helps to reduce inflammation and compression of the affected muscle nerves. This can make exercise and daily activities more comfortable.\\nTo diagnose muscle atrophy, doctors often use blood tests, X rays, CT scans, EMG scans, MRI scans, and muscle or nerve biopsies. They may also measure muscle tone and reflexes.\\nA doctor will also be able to talk with you about whether any kinds of exercise can stop the loss of muscle tissues or if you need to undergo surgeries and other kinds of treatments.\"}, {\"编号\": 6, \"标题\": \"Work with experts.\", \"描述\": \"Depending on what is causing the muscle atrophy, your doctor might recommend you work with a physical therapist, nutritionist, or a personal trainer who can improve your condition with targeted exercise, diet, and lifestyle changes.\"}]}, {\"编号\": 2, \"标题\": \"Using Exercise to Build Up Atrophied Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Consult your doctor or health provider before starting on any muscle-building programs.\", \"描述\": \"Even if the doctor did not find that your muscle atrophy is caused by a specific disease, it's a good idea to talk with your doctor or health provider before attempting to build up atrophied muscles. You don't want to overdo anything or endanger your health, and your doctor may be able to refer you to a qualified trainer or physical therapist.\"}, {\"编号\": 2, \"标题\": \"Find a personal trainer or physical therapist.\", \"描述\": \"Though you can do some physical activities on your own to reverse muscle atrophy's effects, it is always best to have a qualified instructor or trainer to ensure that you are on the right track.\\nShe will start out by assessing your capabilities and guide you through specific exercises to build muscle in the atrophied areas. She can also gauge your progress and adjust the exercise routine as needed.\"}, {\"编号\": 3, \"标题\": \"Start easy, then work your way up to more intense exercise.\", \"描述\": \"Since many people with atrophied muscles are beginning exercise again after a long break from physical activity, it's important to start slowly. Remember, your body is not as strong as it was prior to atrophy.\"}, {\"编号\": 4, \"标题\": \"Begin with water exercise or aquatic rehabilitation.\", \"描述\": \"Swimming and water exercises are often recommended for patients who are trying to recover from muscle atrophy because this form of exercise can dull muscle pain, quickly tone atrophied muscles, rebuild muscle memory, and relax sore muscles. While it's best to work with an expert, here are a few basic steps to get you started:\"}, {\"编号\": 5, \"标题\": \"Walk around the pool.\", \"描述\": \"With water at hip- to waist-height, try walking around the pool for 10 minutes. This workout is low-risk and helps develop the muscles in the lower part of your body.\\nAs you progress, increase the time interval and the depth of the water.\\nYou can also use paddles or water barbells for more resistance. These tools will help work your core and upper body.\"}, {\"编号\": 6, \"标题\": \"Do knee lifts in the pool.\", \"描述\": \"Try a knee lift by positioning your back against the pool wall, and placing both feet flat on the bottom of the pool. Then, lift a knee up as if you are marching in place. When your knee is at hip height, extend it outward.\\nKeep doing this for ten repetitions, before switching to the other leg.\\nAs you progress, try doing additional sets for each leg.\"}, {\"编号\": 7, \"标题\": \"Complete water push ups.\", \"描述\": \"Face the pool wall with your arms resting on the deck of the pool and shoulder-width apart. Use your hands to raise your body up out of the water so you are about halfway out of the pool. Hold the position for a few seconds and then slowly lower yourself back in the pool.\\nFor an easier version, place your hands on the pool deck so they are shoulder-width apart. As you bend your elbows, lean your chest toward the wall of the pool.\"}, {\"编号\": 8, \"标题\": \"Move on to body weight exercises.\", \"描述\": \"If you feel proficient doing exercises in the water, add some body-weight exercises while on dry land.\\nA beginner can start with eight to twelve repetitions of the exercise moves mentioned below. These exercises target the major muscle groups.\\nPerform this routine three times per week to build up atrophied muscles.\"}, {\"编号\": 9, \"标题\": \"Learn how to do squats.\", \"描述\": \"To perform a squat, stand straight and put both hands forward. Slowly and carefully bend your knees, as if sitting in an imaginary chair. Hold this position for a few seconds before going back to the starting position.\\nKeep your weight on your heels and do not allow your knees to go past your toes.\"}, {\"编号\": 10, \"标题\": \"Perform lunges.\", \"描述\": \"To perform lunges, stand up straight with your hands on your hips. Pull your abdominal muscles in.\\nTake a large step forward with your right foot. Keep your back straight while moving forward. Your heel should be raised while the tip of the toe is pressing against the floor.\\nBend both knees at the same time until they both form a 90 degree angle. You can check your position at the mirror to know if you are doing it right.\\nPut your heel down and push upwards to stand. Return to the starting position and do all of the above with the left leg.\\nRemember that your body should not be slouching forward.\"}, {\"编号\": 11, \"标题\": \"Try some triceps dips.\", \"描述\": \"To do a triceps dip, prepare a strong bench or a secured chair. Sit on the bench or chair and place your hands shoulder-width apart along the edge.\\nSlowly slide your butt off the seat with your legs extended in front of you. Straighten your arms to keep tension on the triceps.\\nBend your elbows carefully while keeping your back close to the bench. Upon completing this part, press down on the bench to straighten your arms.\"}, {\"编号\": 12, \"标题\": \"Do some basic ab crunches.\", \"描述\": \"For a basic ab crunch, lie on your back on a mat or a carpeted surface. Bend your knees and make sure that your feet are flat on the floor.\\nYou can cross your arms in front of your chest or place your hands behind your neck or head. Try to pull your shoulders towards the ceiling by making use of the force from your abdominal muscles.\\nHold the “crunched” position for a few seconds, then lie back down and repeat.\"}, {\"编号\": 13, \"标题\": \"Try resistance exercises.\", \"描述\": \"Make use of resistance tools such as resistance bands or weight machines to help you with your form. You should only move on to these exercises once you can successfully perform the body-weight exercises indicated above. It's also a good idea to research specific resistance exercises that target the affected area.\\nBench presses can be done with resistance bands. Lay down on a bench and push forward while gripping the bands like you are lifting barbells.\\nStart with lighter-weight bands. If you feel comfortable with the current weight, fold it lengthwise to increase the resistance. Once you feel comfortable, you can move on to heavier-weight bands.\"}, {\"编号\": 14, \"标题\": \"Incorporate some cardio into your workouts.\", \"描述\": \"In addition to the other exercises described in this article, cardio exercise is a good way to build up atrophied muscles. Try establishing a regular walking or cardio routine.\\nStart with ten to fifteen minutes of continuous walking per day. Gradually increase your speed and try to take a 30-minute walk or jog daily.\"}, {\"编号\": 15, \"标题\": \"Don't forget to stretch.\", \"描述\": \"After each workout, stretch your muscles to increase their range of motion. Do five to ten minutes of stretching after each workout. You can also perform a separate stretching session.\\nMake sure to perform stretches that target all of the major muscles, and hold each stretch for 15 to 30 seconds.\\nBegin with stretching your back and your upper body. Next move on to stretches for your neck, forearms, wrists and triceps. Do not forget your chest, buttocks and groin area before moving to your thighs. Lastly, perform stretches for instep and hamstrings.\"}, {\"编号\": 16, \"标题\": \"Learn some specific stretches.\", \"描述\": \"Here are some specific stretching exercises for different parts of the body:\\nNeck stretching: Incline your head forward then stretch your neck to the left, right, back and forward. Do not roll your head from side to side as this practice is dangerous.\\nShoulder stretching: Place your left arm on your chest. Grab the forearm with the opposite arm. Pull it until you feel that your shoulder is being stretched. Push the arm you are stretching in the opposite direction to contract the muscles. Do the same steps for the right arm.\\nTriceps stretching: Start with raising your right arm. Bend the right elbow and reach down behind your head and between the shoulder blades. Make use of the left arm to reach and grab the right elbow. Lastly, pull your elbow toward your head.\\nWrist stretching: Simply hold your arm out and slightly pull back your hand with the opposite hand. Do this repetitively.\\nHamstrings stretching: Start in a cross-legged sitting position. Put one leg out. Attempt to reach and hold the foot for a few seconds. Go back to the starting position and do the same thing with the other leg.\\nLower back stretch: Lie down on your back. Bring one leg up to chest level. Do the same with the other leg.\\nLeg stretching: Lie down on your back and extend both legs in the air. Grab the back of your thighs and pull the legs toward your face.\"}]}, {\"编号\": 3, \"标题\": \"Improving Atrophied Muscles with Diet and Lifestyle Changes\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat plenty of protein.\", \"描述\": \"A constant supply of protein is necessary for muscle growth. See the basic guidelines below for daily recommended protein intake based on your age and gender.\\nAdult men should eat about 56 grams of protein per day.\\nAdult women should eat about 46 grams per day.\\nWomen who are pregnant or breastfeeding should eat at least 71 grams of protein per day.\\nTeenaged boys should eat about 52 grams a day.\\nTeenaged girls should eat about 46 grams per day.\\nFoods rich in protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts.\\nA nutritionist, personal trainer, or dietician might suggest something other than the recommended dose based on your condition, weight, and activity level.\"}, {\"编号\": 2, \"标题\": \"Increase your carbohydrate intake.\", \"描述\": \"If you don't eat sufficient carbohydrates to fuel your body, it will start breaking down muscles instead. This can further aggravate the muscle atrophy in the affected area.\\nTo build atrophied muscle, your carbohydrate intake should be at least 45 to 65 percent of your total calorie intake.\\nTry to select carbohydrates that are also full of fiber and do not have a lot of added sugars. These include fruits and vegetables, whole grains, plain yogurt, and milk.\"}, {\"编号\": 3, \"标题\": \"Eat good fats such as Omega-3 fatty acids.\", \"描述\": \"These good fats stop the breakdown of muscle by interfering with the inflammatory process.\\nFoods rich in omega-3 fatty acids include sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter squash.\\nThe recommended dose for omega-3 fatty acids is 1 to 2 grams daily\"}, {\"编号\": 4, \"标题\": \"Understand why stress is bad for your muscles.\", \"描述\": \"When the body experiences stress, it prepares to respond. This preparation is known as the fight-or-flight response. In this response, many hormone levels shoot up including the stress hormone known as cortisol, which can break down muscle tissue during periods of prolonged stress.\\nSince stress cannot be completely eliminated in our lives, take steps to minimize. Identifying the source of your stress can help you prevent it from occurring. You can also try stress-control techniques such as meditation or yoga. For specific suggestions, talk with a therapist, counselor, or mental-health professional about the stressors in your life.\"}, {\"编号\": 5, \"标题\": \"Get enough sleep\", \"描述\": \"When we sleep, our body builds and repairs muscles, so this is an important step to combat muscle atrophy.\\nTry to get seven to nine hours of sleep per day.\"}], \"注意事项\": [\"If you believe you are experiencing muscle atrophy, it's important to consult a medical professional to properly diagnose your condition and identify the underlying cause. They will also be able to recommend treatment options and refer you a physical therapist or nutritionist who can guide you through specific exercises, diet, and lifestyle changes to suit your needs.\\n\", \"Relatively sudden onset of muscle atrophy or weakness could be a sign of polymyositis or other muscle wasting diseases.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,186 |
How to Build Up T‐Cells in Your Body
|
1. Adjusting Your Diet
1-1. Eat fruits and vegetables high in folic acid, vitamin B6, and thiamin.
These vitamins and minerals can increase the number of t-cells in your body so try to include them in your daily diet. One of the best ways to get these nutrients is to eat a varied diet that includes fresh fruit and vegetables. Good sources of these nutrients include:
Leafy greens
Cauliflower and broccoli
Squash
Carrots
Tomatoes
Strawberries
1-2. Include protein and healthy fats in your diet.
Your immune system needs protein to create t-cells so it's important to eat foods that are rich in protein. Look for 3 to 4 ounce portions of lean meat or protein. You can eat skinless chicken, fish, eggs, lentils, beans, and soy.
Avoid eating saturated fats such as red meats, fried meats, or chicken with the skin.
1-3. Drink at least 1 cup of green tea every day.
Research shows that green tea contains polyphenols that actually increase the number of t-cells in your body. Try to sip green tea hot or cold throughout the day to get these polyphenols.
If you dislike the taste of green tea, mix in a little lemon or honey.
1-4. Eat fresh or dried papaya.
Papaya is high in fiber, vitamins, and minerals. Studies have also shown that fresh papaya, dried papaya, and papaya seeds increase t-cells so add it to your diet.
If you're tired of the flavor of papaya, look for papaya supplements at natural health food stores. Follow the manufacturer's instructions regarding dosages.
1-5. Include garlic in your diet.
Researchers believe that garlic contains compounds that can increase the number of t-cells and improve their responsiveness. Try to use fresh garlic in your meals instead of seasoned garlic which often includes salt.
You can also look for pure dried and powdered garlic at most health food stores.
1-6. Eat an anti-inflammatory diet.
You can decrease inflammation in your body by choosing foods that reduce inflammation. Since your body must fight inflammation, decreasing it through better nutrition supports your immune system.
Choose leafy green vegetables, colorful vegetables, and fruit. You can eat fruits and vegetables either fresh or frozen.
Eat beans and legumes.
Choose fatty fish high in Omega-3 fats, such as salmon, tuna, flounder, sardines, or anchovies.
Drink herbal teas.
1-7. Avoid foods that cause inflammation.
Inflammation takes a toll on your body and your immune system. This puts you at risk for illness and disease. Luckily, it's easy to eliminate the foods that commonly cause inflammation, such as:
Processed carbohydrates
Fried foods
Soda
Sweetened drinks
Red meat
Processed meat
Margarine
Shortening
Lard
1-8. Eat probiotics to boost your gut health.
Although they aren't a cure all, probiotics can help your digestion. They may also improve your gut health, depending on which ones you consume.
You can find probiotics in yogurt, or you can buy a supplement that easily mixes into other food.
1-9. Mind your food allergies.
Like inflammatory foods, food allergies can cause harmful inflammation in your body. This is harmful for your health and immune system. It's important that you avoid foods that cause you to have an allergic response.
If you suspect you have a food allergy, you should ask your doctor for a referral to an allergist so that you can be tested.
2. Using Vitamins and Supplements
2-1. Learn about your t-cell count.
If your doctor orders blood tests, the labs can test the levels of t-cells in your white blood cells. Your doctor will discuss any concerns they have if your t-cell or white blood cell counts are low, as well as things you can do to boost your numbers. Increasing your t-cell count is a great way to improve the effectiveness of your immune system.
2-2. Talk to your doctor about taking supplements.
Always talk with your doctor before starting new nutritional supplements since some supplements may interact with medications you're taking.
2-3. Add a selenium supplement to your diet.
Studies show that the trace mineral selenium can help your body produce more t-cells. To easily add it to your diet, take a selenium supplement that contains 55 mcg in a daily dose.
If you're pregnant, increase your selenium intake to 60 mcg a day. If you're breastfeeding, try to get 70 mcg a day.
2-4. Take a vitamin D supplement to activate your t-cells.
Since it's difficult to get vitamin D from your food, look for a supplement that has 600 IU of vitamin D. The vitamin can make your t-cells more effective and responsive to antigens.
You can get vitamin D from sunlight. Lighter skin tones may need around 15 to 20 minutes of sun exposure while darker skin tones will need closer to an hour. Keep in mind that you'll want to put on sun protection.
2-5. Take a daily zinc supplement.
If you don't want to take a multivitamin or your multivitamin doesn't contain zinc, take a zinc supplement. Studies show that taking a 30 mg zinc supplement every day for at least 3 months will increase the number of t-cells in your body.
2-6. Take a multivitamin for your sex or age.
If you prefer to take a multivitamin instead of several supplements, ask your doctor to recommend a multivitamin that contains B vitamins, vitamin A, vitamin C, vitamin E, selenium, iron, and zinc. If your body is low on some of these vitamins and minerals, a daily multivitamin can improve your immune system.
Be in the habit of taking your multivitamin even when you're not sick. This will prevent a micronutrient deficiency.
Tips
You can also support your immune system by avoiding toxins in your environment. Don't smoke, choose non-toxic personal care and cleaning products, avoid bug sprays, choose glass over plastic food storage containers, and avoid pesticides and toxins in your food.[15]
X
Research source
Maintain your health by exercising for at least 30 minutes a day. If you can't do it all at once, it's okay to break it into 10 minute intervals.
|
{
"create_time": "20230517 10:59:13",
"回答明细": "{\"回答\": \"1. Adjusting Your Diet\\n1-1. Eat fruits and vegetables high in folic acid, vitamin B6, and thiamin.\\nThese vitamins and minerals can increase the number of t-cells in your body so try to include them in your daily diet. One of the best ways to get these nutrients is to eat a varied diet that includes fresh fruit and vegetables. Good sources of these nutrients include:\\nLeafy greens\\nCauliflower and broccoli\\nSquash\\nCarrots\\nTomatoes\\nStrawberries\\n1-2. Include protein and healthy fats in your diet.\\nYour immune system needs protein to create t-cells so it's important to eat foods that are rich in protein. Look for 3 to 4 ounce portions of lean meat or protein. You can eat skinless chicken, fish, eggs, lentils, beans, and soy.\\nAvoid eating saturated fats such as red meats, fried meats, or chicken with the skin.\\n1-3. Drink at least 1 cup of green tea every day.\\nResearch shows that green tea contains polyphenols that actually increase the number of t-cells in your body. Try to sip green tea hot or cold throughout the day to get these polyphenols.\\nIf you dislike the taste of green tea, mix in a little lemon or honey.\\n1-4. Eat fresh or dried papaya.\\nPapaya is high in fiber, vitamins, and minerals. Studies have also shown that fresh papaya, dried papaya, and papaya seeds increase t-cells so add it to your diet.\\nIf you're tired of the flavor of papaya, look for papaya supplements at natural health food stores. Follow the manufacturer's instructions regarding dosages.\\n1-5. Include garlic in your diet.\\nResearchers believe that garlic contains compounds that can increase the number of t-cells and improve their responsiveness. Try to use fresh garlic in your meals instead of seasoned garlic which often includes salt.\\nYou can also look for pure dried and powdered garlic at most health food stores.\\n1-6. Eat an anti-inflammatory diet.\\nYou can decrease inflammation in your body by choosing foods that reduce inflammation. Since your body must fight inflammation, decreasing it through better nutrition supports your immune system.\\nChoose leafy green vegetables, colorful vegetables, and fruit. You can eat fruits and vegetables either fresh or frozen.\\nEat beans and legumes.\\nChoose fatty fish high in Omega-3 fats, such as salmon, tuna, flounder, sardines, or anchovies.\\nDrink herbal teas.\\n1-7. Avoid foods that cause inflammation.\\nInflammation takes a toll on your body and your immune system. This puts you at risk for illness and disease. Luckily, it's easy to eliminate the foods that commonly cause inflammation, such as:\\nProcessed carbohydrates\\nFried foods\\nSoda\\nSweetened drinks\\nRed meat\\nProcessed meat\\nMargarine\\nShortening\\nLard\\n1-8. Eat probiotics to boost your gut health.\\nAlthough they aren't a cure all, probiotics can help your digestion. They may also improve your gut health, depending on which ones you consume.\\nYou can find probiotics in yogurt, or you can buy a supplement that easily mixes into other food.\\n1-9. Mind your food allergies.\\nLike inflammatory foods, food allergies can cause harmful inflammation in your body. This is harmful for your health and immune system. It's important that you avoid foods that cause you to have an allergic response.\\nIf you suspect you have a food allergy, you should ask your doctor for a referral to an allergist so that you can be tested.\\n2. Using Vitamins and Supplements\\n2-1. Learn about your t-cell count.\\nIf your doctor orders blood tests, the labs can test the levels of t-cells in your white blood cells. Your doctor will discuss any concerns they have if your t-cell or white blood cell counts are low, as well as things you can do to boost your numbers. Increasing your t-cell count is a great way to improve the effectiveness of your immune system.\\n2-2. Talk to your doctor about taking supplements.\\nAlways talk with your doctor before starting new nutritional supplements since some supplements may interact with medications you're taking.\\n2-3. Add a selenium supplement to your diet.\\nStudies show that the trace mineral selenium can help your body produce more t-cells. To easily add it to your diet, take a selenium supplement that contains 55 mcg in a daily dose.\\nIf you're pregnant, increase your selenium intake to 60 mcg a day. If you're breastfeeding, try to get 70 mcg a day.\\n2-4. Take a vitamin D supplement to activate your t-cells.\\nSince it's difficult to get vitamin D from your food, look for a supplement that has 600 IU of vitamin D. The vitamin can make your t-cells more effective and responsive to antigens.\\nYou can get vitamin D from sunlight. Lighter skin tones may need around 15 to 20 minutes of sun exposure while darker skin tones will need closer to an hour. Keep in mind that you'll want to put on sun protection.\\n2-5. Take a daily zinc supplement.\\nIf you don't want to take a multivitamin or your multivitamin doesn't contain zinc, take a zinc supplement. Studies show that taking a 30 mg zinc supplement every day for at least 3 months will increase the number of t-cells in your body.\\n2-6. Take a multivitamin for your sex or age.\\nIf you prefer to take a multivitamin instead of several supplements, ask your doctor to recommend a multivitamin that contains B vitamins, vitamin A, vitamin C, vitamin E, selenium, iron, and zinc. If your body is low on some of these vitamins and minerals, a daily multivitamin can improve your immune system.\\nBe in the habit of taking your multivitamin even when you're not sick. This will prevent a micronutrient deficiency.\\nTips\\nYou can also support your immune system by avoiding toxins in your environment. Don't smoke, choose non-toxic personal care and cleaning products, avoid bug sprays, choose glass over plastic food storage containers, and avoid pesticides and toxins in your food.[15]\\nX\\nResearch source\\nMaintain your health by exercising for at least 30 minutes a day. If you can't do it all at once, it's okay to break it into 10 minute intervals.\\n\", \"简要回答\": \"If you'd like to improve your immune system, work on increasing the number of t-cells in your body. T-cells are a type of lymphocyte that will attack cells that are infected with a virus. To improve your t-cell count and responsiveness, eat a healthy diet full of fresh produce and lean protein. If you're concerned your diet isn't balanced, take supplements that have been shown to improve the immune system.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Adjusting Your Diet\", \"步骤\": [{\"编号\": 1, \"标题\": \"Eat fruits and vegetables high in folic acid, vitamin B6, and thiamin.\", \"描述\": \"These vitamins and minerals can increase the number of t-cells in your body so try to include them in your daily diet. One of the best ways to get these nutrients is to eat a varied diet that includes fresh fruit and vegetables. Good sources of these nutrients include:\\nLeafy greens\\nCauliflower and broccoli\\nSquash\\nCarrots\\nTomatoes\\nStrawberries\"}, {\"编号\": 2, \"标题\": \"Include protein and healthy fats in your diet.\", \"描述\": \"Your immune system needs protein to create t-cells so it's important to eat foods that are rich in protein. Look for 3 to 4 ounce portions of lean meat or protein. You can eat skinless chicken, fish, eggs, lentils, beans, and soy.\\nAvoid eating saturated fats such as red meats, fried meats, or chicken with the skin.\"}, {\"编号\": 3, \"标题\": \"Drink at least 1 cup of green tea every day.\", \"描述\": \"Research shows that green tea contains polyphenols that actually increase the number of t-cells in your body. Try to sip green tea hot or cold throughout the day to get these polyphenols.\\nIf you dislike the taste of green tea, mix in a little lemon or honey.\"}, {\"编号\": 4, \"标题\": \"Eat fresh or dried papaya.\", \"描述\": \"Papaya is high in fiber, vitamins, and minerals. Studies have also shown that fresh papaya, dried papaya, and papaya seeds increase t-cells so add it to your diet.\\nIf you're tired of the flavor of papaya, look for papaya supplements at natural health food stores. Follow the manufacturer's instructions regarding dosages.\"}, {\"编号\": 5, \"标题\": \"Include garlic in your diet.\", \"描述\": \"Researchers believe that garlic contains compounds that can increase the number of t-cells and improve their responsiveness. Try to use fresh garlic in your meals instead of seasoned garlic which often includes salt.\\nYou can also look for pure dried and powdered garlic at most health food stores.\"}, {\"编号\": 6, \"标题\": \"Eat an anti-inflammatory diet.\", \"描述\": \"You can decrease inflammation in your body by choosing foods that reduce inflammation. Since your body must fight inflammation, decreasing it through better nutrition supports your immune system.\\nChoose leafy green vegetables, colorful vegetables, and fruit. You can eat fruits and vegetables either fresh or frozen.\\nEat beans and legumes.\\nChoose fatty fish high in Omega-3 fats, such as salmon, tuna, flounder, sardines, or anchovies.\\nDrink herbal teas.\"}, {\"编号\": 7, \"标题\": \"Avoid foods that cause inflammation.\", \"描述\": \"Inflammation takes a toll on your body and your immune system. This puts you at risk for illness and disease. Luckily, it's easy to eliminate the foods that commonly cause inflammation, such as:\\nProcessed carbohydrates\\nFried foods\\nSoda\\nSweetened drinks\\nRed meat\\nProcessed meat\\nMargarine\\nShortening\\nLard\"}, {\"编号\": 8, \"标题\": \"Eat probiotics to boost your gut health.\", \"描述\": \"Although they aren't a cure all, probiotics can help your digestion. They may also improve your gut health, depending on which ones you consume.\\nYou can find probiotics in yogurt, or you can buy a supplement that easily mixes into other food.\"}, {\"编号\": 9, \"标题\": \"Mind your food allergies.\", \"描述\": \"Like inflammatory foods, food allergies can cause harmful inflammation in your body. This is harmful for your health and immune system. It's important that you avoid foods that cause you to have an allergic response.\\nIf you suspect you have a food allergy, you should ask your doctor for a referral to an allergist so that you can be tested.\"}]}, {\"编号\": 2, \"标题\": \"Using Vitamins and Supplements\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn about your t-cell count.\", \"描述\": \"If your doctor orders blood tests, the labs can test the levels of t-cells in your white blood cells. Your doctor will discuss any concerns they have if your t-cell or white blood cell counts are low, as well as things you can do to boost your numbers. Increasing your t-cell count is a great way to improve the effectiveness of your immune system.\"}, {\"编号\": 2, \"标题\": \"Talk to your doctor about taking supplements.\", \"描述\": \"Always talk with your doctor before starting new nutritional supplements since some supplements may interact with medications you're taking.\"}, {\"编号\": 3, \"标题\": \"Add a selenium supplement to your diet.\", \"描述\": \"Studies show that the trace mineral selenium can help your body produce more t-cells. To easily add it to your diet, take a selenium supplement that contains 55 mcg in a daily dose.\\nIf you're pregnant, increase your selenium intake to 60 mcg a day. If you're breastfeeding, try to get 70 mcg a day.\"}, {\"编号\": 4, \"标题\": \"Take a vitamin D supplement to activate your t-cells.\", \"描述\": \"Since it's difficult to get vitamin D from your food, look for a supplement that has 600 IU of vitamin D. The vitamin can make your t-cells more effective and responsive to antigens.\\nYou can get vitamin D from sunlight. Lighter skin tones may need around 15 to 20 minutes of sun exposure while darker skin tones will need closer to an hour. Keep in mind that you'll want to put on sun protection.\"}, {\"编号\": 5, \"标题\": \"Take a daily zinc supplement.\", \"描述\": \"If you don't want to take a multivitamin or your multivitamin doesn't contain zinc, take a zinc supplement. Studies show that taking a 30 mg zinc supplement every day for at least 3 months will increase the number of t-cells in your body.\"}, {\"编号\": 6, \"标题\": \"Take a multivitamin for your sex or age.\", \"描述\": \"If you prefer to take a multivitamin instead of several supplements, ask your doctor to recommend a multivitamin that contains B vitamins, vitamin A, vitamin C, vitamin E, selenium, iron, and zinc. If your body is low on some of these vitamins and minerals, a daily multivitamin can improve your immune system.\\nBe in the habit of taking your multivitamin even when you're not sick. This will prevent a micronutrient deficiency.\"}], \"小提示\": [\"You can also support your immune system by avoiding toxins in your environment. Don't smoke, choose non-toxic personal care and cleaning products, avoid bug sprays, choose glass over plastic food storage containers, and avoid pesticides and toxins in your food.[15]\\nX\\nResearch source\\n\", \"Maintain your health by exercising for at least 30 minutes a day. If you can't do it all at once, it's okay to break it into 10 minute intervals.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,187 |
How to Build Upper Body Strength
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1. Creating a Muscle Building Plan
1-1. Understand how muscle building works.
When you exercise, the strain of lifting weights rips your muscle fibers. As soon as you stop working out your body goes into repair mode, starting a process known as “protein synthesis.” As your body rebuilds, it adds additional cells to prepare your body for further strain, and this is what makes your body bigger and stronger.
The inverse is also true—if you don’t work out, then your body spends less energy building new muscle cells. Thus, your muscles slowly become weaker without use.
1-2. Rest at least two days before working out the same muscle group.
Building muscle is essentially a healing process – after you lift your muscle fibers tear, and your body rebuilds them stronger than before. But if you interrupt this process by lifting the same weights multiple days in a row prevents your muscles from healing properly, which stunts growth and leads to injury.
1-3. Plan for at least one rest day a week.
Rest days allow your entire body to recover and focus on rebuilding muscle. It also gives you a mental and physical break that can help your keep your energy and enthusiasm up during the rest of the week’s workouts. Resting your joints, muscles, and ligaments helps you stay healthier in the long term.
A light jog or bike ride is a great way to still get a “workout” in while still having a rest day.
Don’t worry about “missing” the chance to get stronger on a rest day. All high-level training programs, from NFL athletes to Olympians, incorporate rest days.
1-4. Plan your workouts around different muscle groups.
When you make a fitness plan, remember to give each muscle group time to relax before working it again. The easiest way to do this is to dedicate certain days to certain muscle groups, like “Chest and Shoulders” one day and “Biceps and Back” the other. For example, you might plan on working out 5 days a week with a plan like this:
Chest, triceps, and abs
Shoulders and back
Biceps, chest, and abs.
Rest or light cardio
Chest, triceps
Biceps, back, and abs.
Rest or light cardio
1-5. Eat a source of protein with every meal when lifting.
Protein synthesis requires protein, and the more your body has available to use the faster your muscles will grow after a workout. Many serious lifters and body builders drink protein shakes, after every workout to promote muscle growth.To make a protein shake, simply mix in 1-2 tablespoons of protein powder with water, fruit, yogurt, and ice in a blender. Or, add natural sources of protein to your diet:
Eggs, peanut butter and toast, yogurt
Chicken, fish, red meat, beans
Hummus, protein/power bars, peanut butter.
Replacing carbohydrates like bread, pasta, rice, or sugar, with proteins like chicken or fish can help promote muscle growth without gaining fat.
2. Working Out Effectively
2-1. Focus on technique with every exercise.
The proper technique helps you get bigger faster and prevents crippling injuries. While a good trainer, trusted friend, or doctor can help fix specific issues, some things to focus on include:
Keep your back straight. Focus on keeping your chest puffed up and your shoulder blades back, as if you are a superhero. Your lower back should rarely bend.
Never fully extend your joints. Instead, push the lift until your joint is just slightly bent before returning to rest position.
Stop when you feel pain. "No pain, no gain" is a myth. An exercise should be hard, but sharp pain in your muscles or joints means you are doing something wrong.
2-2. Choose a weight that comfortably challenges you.
Choosing an enormous weight to look cool is the best way to get hurt. Start on lower weights and work up as you get comfortable. A good benchmark is to shoot for a weight that is difficult to move on the 8th, 9th, and 10th, reps. This means you are challenging yourself without risking injury. You should struggle a bit on the last few reps, but you should be able to push through it to lift the weight.
2-3. Do 10-20 reps of every exercise you perform.
A rep, or repetition, is when you do an exercise once. One push-up, for example, is one rep. You need to do multiple reps in a row to build muscles, as this is what strains your muscles and promotes growth, aim for at least 10 reps of every exercise.
More reps at a lower weight are great to build toned, lean muscle.
Less reps at higher weights are great to build big muscles, but can be dangerous for beginning lifters.
Some programs promote “burn out” or “max reps,” which is when you continue an exercise until you physically cannot do it anymore.
2-4. Aim for 3-5 sets of each exercise.
A set is just a group of reps. Instead of trying to do 60 push-ups at once, which requires a large amount of strength and stamina, aim for 3 sets for 20 push-ups instead. Sets allow your muscles to quickly recover, allowing you to lift more weight in the second and third set than if you tried to do 30 reps at once. Taking too long, however, prevents your muscles from feeling challenged and truly growing.
Don’t take more than 30 seconds to 3 minutes between sets.
Some people like to exercise another muscle group while resting, alternating sit-ups and push-ups, for example, to make the most of the time between sets.
2-5. Add more weight slowly as you get comfortable.
If you are no longer tired after 10 reps of bench pressing, it's time to add weight. Start with small increments, adding 5-10 pounds for each set until you are again being challenged. Remember that you want the last 2-3 reps to be the hardest, but still doable.
2-6. Start each workout with compound lifts before moving on to specific muscles.
A compound lift is an exercise that uses multiple muscles at once, like bench-presses (chest, triceps, shoulders) or pull-ups (back, biceps, lats). Specific exercises, like biceps curls, target one muscle at a time. Always begin with the compound exercises, since beginning with specific muscle groups will tire you out and ruin your form during harder lifts.
3. Building Chest and Triceps Muscles
3-1. Know that many chest and tricep exercises are closely related.
Triceps are used to extend your arms away from your body while your chest muscles push things away from you. Your chest and triceps work together on many exercises, and are thus often bundled together for workouts, meaning your exercise chest and triceps at the same time.
You chest muscles are called "Pectorals." The extend from your nipples up to your collar bone.
A group of three muscles on the back of your arm, stretching from the shoulder to the knob of your elbow.
3-2. Do push-ups.
Rest face down on the ground with your hands shoulder-width apart and your toes on the ground. Lower yourself slowly to the ground by bending your elbows. Once you are roughly 6 inches off the ground, push yourself back up to your starting position. Keep you back straight the entire time. You can do push-ups anywhere, and you should try to do 50-100 reps a day.
Move your hands farther apart to focus on your chest muscles.
Move your hands closer together to focus on your triceps.
Try incline or decline push-ups, where your hands are higher or lower than your feet, to work out different sections of your muscles.
3-3. Use the bench-press.
Similar to push-ups, bench-pressing is one of the most common workouts in gyms across the world. Benching focuses on your chest and triceps, but it also activates your shoulders and back, making it essential for any upper-body building program. To bench-press, lie on your back on underneath a barbell (long, two-handed bar with weights on either end). Put your hands on the bar shoulder-width apart and slowly lower the bar until it touches your chest. Push the bar back up, extending your arm, and then slowly lower it back down. Repeat for 3-5 sets of 10-12 reps.
Do not extend your arm so much that your elbows "lock" in place.
Keep your wrists firm and straight, as if you were punching the air with both hands.
Always ask someone to "spot you" by standing near your head and catching the weight if you run into difficulty.
3-4. Use dumbbells to bench press without a machine.
You can do presses with dumbbells (one-handed weights). Lay on your back with a dumbbell in each hand and push the weight up, extending your arms. Lower the weights until your elbows are bent roughly 90 degrees, then repeat.
Focus on keeping your arms "solid." They shouldn't shake or wobble, they should smoothly pushup and then return to center for the best form.
Keep your wrist firm. The weights should be perpendicular to your body, but don't twist them or drop your wrists as you get tired.
3-5. Do chest flies.
Lay on your back on a bench or reclined chair. Grab a dumbbell for each hand and rest with your arms extended out to each side as if you were opening up for a big hug. Bending your elbows slightly, curl your arms towards your body so that the weights meet in the middle, roughly a foot above your chest like you were hugging a friend. Repeat for 3-5 sets of 10-12 reps.
Don't twist your body to make this easier. Focus on using just your arms and chest to bring the weights together.
3-6. Do dips.
Dips not only work your chest and triceps, they also utilize shoulder muscles and biceps for balance. Elevate yourself between two benches so that your butt is 1-2 feet in the air – your feet will be on the end of one bench and your hands near your waist on another. Using your arms, lower your butt towards the floor until your arms are bent at a 90-degree angle. Slowly push yourself up so that your arms are straight and elbows unbent. Repeat for 3-5 sets of 10-15 reps.
You can make these more difficult by adding weights onto your lap.
3-7. Do tricep pushes.
This is usually a specific machine at the gym, a hanging cable attached to weights with a small bar to grab. Take the bar in both hands, it should be around chest level. Moving only your forearm, pull the weight down so that your arms are fully extended by your side. Repeat for 3-5 sets of 15-20 reps.
3-8. Do overhead extensions.
You can either use a weighted cable or a dumbbell. Start with the weight behind you, held at roughly head level. Keeping the weight or cable behind you, pull upwards so that your hands are above your head. You should only be moving your hands -- your elbows will stay at roughly the same height. Imagine you are pulling a out of the collar of your shirt -- you reach behind your head and pull it straight up.
4. Building Bicep and Forearm Muscles
4-1. Know the essential muscles in your arms.
Arms are often the most coveted upper body muscles, as strong arms are generally considered attractive. More importantly, you need you strong arms to handle almost all upper body lifts.
The classic “flexing” muscle, your are biceps located between your elbow and shoulder on the inside of your arm. They are used to curl your arm towards itself.
Located between your wrist and elbow. Often overlooked, your forearm is a major part of your hand and wrist strength.
4-2. Do bicep curls.
Rest your elbow on you thigh with your forearm between your legs. Your arm will be bet at a 90-degree angle. Pick up a comfortable dumbbell, the one-handed weights, and hold it so that your palm faces upward and your arm can bend freely at the elbow. Slowly curl the weight up towards your shoulder. Lower it slowly until your arm is bent at a 90-degree angle, then repeat for 3 sets of 10-15 reps.
Use a two-handed barbell instead of dumbbells to work out both biceps at once. Stand with your feet shoulder-width apart and elbows at ninety degrees. Slowly curl the barbell up to your chest with both arms and then return it to your starting position. Repeat for 10-15 reps.
4-3. Do forearm curls.
Rest your forearm on a bench across your lap with your wrist hanging freely over the edge and your palm facing upwards. Pick up a small weight, usually between 5 and 10 lbs. Using only your wrist, curl the weight towards your body and then slowly place it back down, doing 15-20 reps with each arm.
Try this exercise with your palm facing down to work slightly different forearm muscles.
4-4. Know that many other exercises work your arms.
Your forearm, which controls a lot of your gripping power, will help with most lifts because you need to hold onto heavy weights. Your biceps come into play in a lot of exercises, most prominently during pull-ups or chin-ups.
5. Building Shoulder and Back Muscles
5-1. Know the essential muscles in your shoulder and back.
These key muscles provide a strong base for your upper body, helping ensure good form and stability when lifting. They include:
These muscles from a triangle pointing down from your shoulder, and help rotate and lift your arms.
Coming down from both sides of your neck and forming a point in the middle of your spine, these are essential for shrugging motions, twists, and pulling something down towards you.
Found on your ribs and back, your lats help keep your body stable and spine aligned.
5-2. Do deltoid raises.
With your arm hanging by your side, grab a comfortable dumbbell (one-handed weight). Keeping your arm straight and elbow locked at 90-degrees, raise the weight up so that your arm is straight in front of you. Do not keep going up – your arm should be at a 90-degree angle to your body. You will look a little like an old cartoon robot, with bent arms and a stiff back. Aim for 3-5 sets of 10-15 reps.
Variations: Mix in sideways deltoid raises. Bend your elbows at 90-degree angles so that the weights are in front of your body, roughly stomach level. Raise your elbows up and to the sides, as if they were wings, and then slowly return your arms to your sides.
5-3. Do military presses.
Stand with your feet shoulder-width apart. Hold a barbell at neck height with both hands shoulder-length apart on the bar. Push the weight straight up above your head, ending with your arms completely extended, then slowly return it below your chin. Do 3-4 sets of 8 reps.
Keep your back straight and your feet solid to keep your balance.
Never bend your back, contort your arms, or lean either way to get the weight up -- you need to be able to get the bar up in one fluid motion.
If you feel tired, stop. This exercise can be dangerous if you drop the weight above your head.
Military press is also a great exercise for your back and triceps.
5-4. Do shoulder shrugs to build shoulder and back muscles at the same time.
Hold a barbell (long, two-handed weight) near your thighs with your arms hanging straight down. Lift the weight 2-3 inches by raising your shoulders, then slowly lower them back down. Repeat for 3-4 sets of 20-30 reps, as shrugs work best as a high-volume exercise.
5-5. Do rows to build back muscles.
Lie face-down on a bench with your arms hanging freely in front of you. With a dumbbell in each hand, pull the weights up until your arms are bent 90 degrees, as if you were rowing a boat with both hands. Many gyms have rowing machines as well that let you perform this sitting down by pulling on a weighted cable.
Keep your back straight and bend from the waist to row, not the lower spine.
5-6. Do pull-ups to build your back along with your arms.
Pull-ups are fantastic full-body workouts, but they hinge on having a strong back. The wider your grip, the more intense the exercise will be for your back muscles. Grab an overhead bar so that your feet cannot touch the floor. Pull your chin up over the bar, then lower yourself so that your arms are straight. Repeat for as many reps as you can.
Many gyms have assisted pull-up machines that remove some of your weight, making your push-ups easier.
You might encounter reverse pull-up machines—where your pull a bar down to chest height instead of pulling yourself up. This is a great way to get stronger, but know that the closer you put your hands together the more this becomes a tricep exercise.
6. Building Ab Muscles
6-1. Keep your stomach in when doing other exercises to work on your abs passively.
Focus on keeping your belly button "in" (towards your spine) and flexing your abs as you lift weights – you can speed up your ab strength by activating your abdominals during every exercise. Whenever you are doing and ab workout, think about having a strong core -- moving fluidly no matter what your exercise you’re doing.
are the series of muscle found around the front of your stomach, and they are important for balance, stability, and overall strength.
are on the sides of your stomach, under the ribs, and are used for core balance.
6-2. Do sit-ups.
Lie down with your feet on the floor, knees up, and hands crossed on your chest. Bring your shoulders to your knees while keeping your back straight as you sit up. Lower yourself down slowly, keeping your butt on the floor. Repeat for 3-5 sets of 20-30 reps.
While popular, do not have someone hold your feet down -- this works your hips more than your abs.
6-3. Do crunches.
Start in the same position you take for sit-ups—butt, feet, and shoulders on the floor with your knees bent up. Keep your back on the floor and your neck strong as you raise your eyes towards the ceiling. Exhale and hold your shoulders 6-8 inches above the floor for one second. Slowly lower your shoulders back down, but try not to touch your head to the floor. Do 3-5 sets of 15-20 reps.
pick your legs up off the ground and bend your knees so that your calves are parallel to the ground. As you do your crunches, alternate pumping your legs as if you were riding a bike.
6-4. Do leg lifts.
Lay on your back on the ground with your hands by your sides. With your feet together, raise your legs from the waist, trying to form an "L" with your body. Slowly lower them back to the floor, stopping 2-3 inches from the ground before repeating 19 more times.
Keep your legs straight throughout the exercise.
For a challenge, try a "hanging leg lift." Hanging from your hands with your feet off the ground, raise your legs up to form an "L" with your body. Add weights or hanging medicine balls from a weight belt to make the exercise harder.
6-5. Try a canoe twist.
Stand with your feet should length apart and your back straight. Twist from your waist to face your shoulders and arms to the side, acting like you are rowing a canoe with one paddle. As you twist, raise your opposite knee towards your chest. Alternate between each side for 3-5 sets of 20 reps.
6-6. Do planks.
Set up in push-up position, with your toes on the floor and your face down. However, instead of resting on your hands, fold your arms in front of you and rest on your elbows and forearms. Hold this position for at least one minute, rest, and repeat two more times. You should focus on keeping your spine straight and your butt at the same height as your shoulders to get the best work out.
Add "toe-taps” once you are comfortable. Lift one foot off the ground 6 inches and return it slowly to the ground, repeating this 20 times with each foot.
6-7. Try side planks to work your entire core.
From normal plank position, turn your body so your chest faces sideways and you are resting on only one arm. Place your weight on the outside of your foot and your forearm. If you were to draw a line from the floor through your shoulders it would point straight up to the sky. Keep your other arm flat at your side, and hold this for one minute before switching sides.
Tips
Building visible muscle does not happen overnight, so take you time and commit to your plan for at least 2-3 months.
Warnings
Avoid the temptation to use heavy weights to look cool. Take your time and use the weight that feels appropriate.
If you feel pain, stop working out and rest the afflicted muscle. Apply ice as needed.
|
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"create_time": "20230517 10:59:13",
"回答明细": "{\"回答\": \"1. Creating a Muscle Building Plan\\n1-1. Understand how muscle building works.\\nWhen you exercise, the strain of lifting weights rips your muscle fibers. As soon as you stop working out your body goes into repair mode, starting a process known as “protein synthesis.” As your body rebuilds, it adds additional cells to prepare your body for further strain, and this is what makes your body bigger and stronger. \\nThe inverse is also true—if you don’t work out, then your body spends less energy building new muscle cells. Thus, your muscles slowly become weaker without use.\\n1-2. Rest at least two days before working out the same muscle group.\\nBuilding muscle is essentially a healing process – after you lift your muscle fibers tear, and your body rebuilds them stronger than before. But if you interrupt this process by lifting the same weights multiple days in a row prevents your muscles from healing properly, which stunts growth and leads to injury.\\n1-3. Plan for at least one rest day a week.\\nRest days allow your entire body to recover and focus on rebuilding muscle. It also gives you a mental and physical break that can help your keep your energy and enthusiasm up during the rest of the week’s workouts. Resting your joints, muscles, and ligaments helps you stay healthier in the long term.\\nA light jog or bike ride is a great way to still get a “workout” in while still having a rest day.\\nDon’t worry about “missing” the chance to get stronger on a rest day. All high-level training programs, from NFL athletes to Olympians, incorporate rest days.\\n1-4. Plan your workouts around different muscle groups.\\nWhen you make a fitness plan, remember to give each muscle group time to relax before working it again. The easiest way to do this is to dedicate certain days to certain muscle groups, like “Chest and Shoulders” one day and “Biceps and Back” the other. For example, you might plan on working out 5 days a week with a plan like this:\\n\\n Chest, triceps, and abs\\n Shoulders and back\\n Biceps, chest, and abs.\\n Rest or light cardio\\n Chest, triceps\\n Biceps, back, and abs.\\n Rest or light cardio\\n1-5. Eat a source of protein with every meal when lifting.\\nProtein synthesis requires protein, and the more your body has available to use the faster your muscles will grow after a workout. Many serious lifters and body builders drink protein shakes, after every workout to promote muscle growth.To make a protein shake, simply mix in 1-2 tablespoons of protein powder with water, fruit, yogurt, and ice in a blender. Or, add natural sources of protein to your diet:\\n\\n Eggs, peanut butter and toast, yogurt\\n Chicken, fish, red meat, beans\\n Hummus, protein/power bars, peanut butter.\\nReplacing carbohydrates like bread, pasta, rice, or sugar, with proteins like chicken or fish can help promote muscle growth without gaining fat.\\n2. Working Out Effectively\\n2-1. Focus on technique with every exercise.\\nThe proper technique helps you get bigger faster and prevents crippling injuries. While a good trainer, trusted friend, or doctor can help fix specific issues, some things to focus on include:\\nKeep your back straight. Focus on keeping your chest puffed up and your shoulder blades back, as if you are a superhero. Your lower back should rarely bend.\\nNever fully extend your joints. Instead, push the lift until your joint is just slightly bent before returning to rest position.\\nStop when you feel pain. \\\"No pain, no gain\\\" is a myth. An exercise should be hard, but sharp pain in your muscles or joints means you are doing something wrong.\\n2-2. Choose a weight that comfortably challenges you.\\nChoosing an enormous weight to look cool is the best way to get hurt. Start on lower weights and work up as you get comfortable. A good benchmark is to shoot for a weight that is difficult to move on the 8th, 9th, and 10th, reps. This means you are challenging yourself without risking injury. You should struggle a bit on the last few reps, but you should be able to push through it to lift the weight.\\n2-3. Do 10-20 reps of every exercise you perform.\\nA rep, or repetition, is when you do an exercise once. One push-up, for example, is one rep. You need to do multiple reps in a row to build muscles, as this is what strains your muscles and promotes growth, aim for at least 10 reps of every exercise.\\nMore reps at a lower weight are great to build toned, lean muscle.\\nLess reps at higher weights are great to build big muscles, but can be dangerous for beginning lifters.\\nSome programs promote “burn out” or “max reps,” which is when you continue an exercise until you physically cannot do it anymore.\\n2-4. Aim for 3-5 sets of each exercise.\\nA set is just a group of reps. Instead of trying to do 60 push-ups at once, which requires a large amount of strength and stamina, aim for 3 sets for 20 push-ups instead. Sets allow your muscles to quickly recover, allowing you to lift more weight in the second and third set than if you tried to do 30 reps at once. Taking too long, however, prevents your muscles from feeling challenged and truly growing.\\nDon’t take more than 30 seconds to 3 minutes between sets.\\nSome people like to exercise another muscle group while resting, alternating sit-ups and push-ups, for example, to make the most of the time between sets.\\n2-5. Add more weight slowly as you get comfortable.\\nIf you are no longer tired after 10 reps of bench pressing, it's time to add weight. Start with small increments, adding 5-10 pounds for each set until you are again being challenged. Remember that you want the last 2-3 reps to be the hardest, but still doable.\\n2-6. Start each workout with compound lifts before moving on to specific muscles.\\nA compound lift is an exercise that uses multiple muscles at once, like bench-presses (chest, triceps, shoulders) or pull-ups (back, biceps, lats). Specific exercises, like biceps curls, target one muscle at a time. Always begin with the compound exercises, since beginning with specific muscle groups will tire you out and ruin your form during harder lifts.\\n3. Building Chest and Triceps Muscles\\n3-1. Know that many chest and tricep exercises are closely related.\\nTriceps are used to extend your arms away from your body while your chest muscles push things away from you. Your chest and triceps work together on many exercises, and are thus often bundled together for workouts, meaning your exercise chest and triceps at the same time.\\n\\n You chest muscles are called \\\"Pectorals.\\\" The extend from your nipples up to your collar bone.\\n A group of three muscles on the back of your arm, stretching from the shoulder to the knob of your elbow.\\n3-2. Do push-ups.\\nRest face down on the ground with your hands shoulder-width apart and your toes on the ground. Lower yourself slowly to the ground by bending your elbows. Once you are roughly 6 inches off the ground, push yourself back up to your starting position. Keep you back straight the entire time. You can do push-ups anywhere, and you should try to do 50-100 reps a day.\\nMove your hands farther apart to focus on your chest muscles.\\nMove your hands closer together to focus on your triceps.\\nTry incline or decline push-ups, where your hands are higher or lower than your feet, to work out different sections of your muscles.\\n3-3. Use the bench-press.\\nSimilar to push-ups, bench-pressing is one of the most common workouts in gyms across the world. Benching focuses on your chest and triceps, but it also activates your shoulders and back, making it essential for any upper-body building program. To bench-press, lie on your back on underneath a barbell (long, two-handed bar with weights on either end). Put your hands on the bar shoulder-width apart and slowly lower the bar until it touches your chest. Push the bar back up, extending your arm, and then slowly lower it back down. Repeat for 3-5 sets of 10-12 reps.\\nDo not extend your arm so much that your elbows \\\"lock\\\" in place.\\nKeep your wrists firm and straight, as if you were punching the air with both hands.\\nAlways ask someone to \\\"spot you\\\" by standing near your head and catching the weight if you run into difficulty.\\n3-4. Use dumbbells to bench press without a machine.\\nYou can do presses with dumbbells (one-handed weights). Lay on your back with a dumbbell in each hand and push the weight up, extending your arms. Lower the weights until your elbows are bent roughly 90 degrees, then repeat.\\nFocus on keeping your arms \\\"solid.\\\" They shouldn't shake or wobble, they should smoothly pushup and then return to center for the best form.\\nKeep your wrist firm. The weights should be perpendicular to your body, but don't twist them or drop your wrists as you get tired.\\n3-5. Do chest flies.\\nLay on your back on a bench or reclined chair. Grab a dumbbell for each hand and rest with your arms extended out to each side as if you were opening up for a big hug. Bending your elbows slightly, curl your arms towards your body so that the weights meet in the middle, roughly a foot above your chest like you were hugging a friend. Repeat for 3-5 sets of 10-12 reps.\\nDon't twist your body to make this easier. Focus on using just your arms and chest to bring the weights together.\\n3-6. Do dips.\\nDips not only work your chest and triceps, they also utilize shoulder muscles and biceps for balance. Elevate yourself between two benches so that your butt is 1-2 feet in the air – your feet will be on the end of one bench and your hands near your waist on another. Using your arms, lower your butt towards the floor until your arms are bent at a 90-degree angle. Slowly push yourself up so that your arms are straight and elbows unbent. Repeat for 3-5 sets of 10-15 reps.\\nYou can make these more difficult by adding weights onto your lap.\\n3-7. Do tricep pushes.\\nThis is usually a specific machine at the gym, a hanging cable attached to weights with a small bar to grab. Take the bar in both hands, it should be around chest level. Moving only your forearm, pull the weight down so that your arms are fully extended by your side. Repeat for 3-5 sets of 15-20 reps.\\n3-8. Do overhead extensions.\\nYou can either use a weighted cable or a dumbbell. Start with the weight behind you, held at roughly head level. Keeping the weight or cable behind you, pull upwards so that your hands are above your head. You should only be moving your hands -- your elbows will stay at roughly the same height. Imagine you are pulling a out of the collar of your shirt -- you reach behind your head and pull it straight up.\\n4. Building Bicep and Forearm Muscles\\n4-1. Know the essential muscles in your arms.\\nArms are often the most coveted upper body muscles, as strong arms are generally considered attractive. More importantly, you need you strong arms to handle almost all upper body lifts.\\n\\n The classic “flexing” muscle, your are biceps located between your elbow and shoulder on the inside of your arm. They are used to curl your arm towards itself.\\n Located between your wrist and elbow. Often overlooked, your forearm is a major part of your hand and wrist strength.\\n4-2. Do bicep curls.\\nRest your elbow on you thigh with your forearm between your legs. Your arm will be bet at a 90-degree angle. Pick up a comfortable dumbbell, the one-handed weights, and hold it so that your palm faces upward and your arm can bend freely at the elbow. Slowly curl the weight up towards your shoulder. Lower it slowly until your arm is bent at a 90-degree angle, then repeat for 3 sets of 10-15 reps.\\nUse a two-handed barbell instead of dumbbells to work out both biceps at once. Stand with your feet shoulder-width apart and elbows at ninety degrees. Slowly curl the barbell up to your chest with both arms and then return it to your starting position. Repeat for 10-15 reps.\\n4-3. Do forearm curls.\\nRest your forearm on a bench across your lap with your wrist hanging freely over the edge and your palm facing upwards. Pick up a small weight, usually between 5 and 10 lbs. Using only your wrist, curl the weight towards your body and then slowly place it back down, doing 15-20 reps with each arm.\\nTry this exercise with your palm facing down to work slightly different forearm muscles.\\n4-4. Know that many other exercises work your arms.\\nYour forearm, which controls a lot of your gripping power, will help with most lifts because you need to hold onto heavy weights. Your biceps come into play in a lot of exercises, most prominently during pull-ups or chin-ups.\\n5. Building Shoulder and Back Muscles\\n5-1. Know the essential muscles in your shoulder and back.\\nThese key muscles provide a strong base for your upper body, helping ensure good form and stability when lifting. They include:\\n\\n These muscles from a triangle pointing down from your shoulder, and help rotate and lift your arms.\\n Coming down from both sides of your neck and forming a point in the middle of your spine, these are essential for shrugging motions, twists, and pulling something down towards you.\\n Found on your ribs and back, your lats help keep your body stable and spine aligned.\\n5-2. Do deltoid raises.\\nWith your arm hanging by your side, grab a comfortable dumbbell (one-handed weight). Keeping your arm straight and elbow locked at 90-degrees, raise the weight up so that your arm is straight in front of you. Do not keep going up – your arm should be at a 90-degree angle to your body. You will look a little like an old cartoon robot, with bent arms and a stiff back. Aim for 3-5 sets of 10-15 reps.\\nVariations: Mix in sideways deltoid raises. Bend your elbows at 90-degree angles so that the weights are in front of your body, roughly stomach level. Raise your elbows up and to the sides, as if they were wings, and then slowly return your arms to your sides.\\n5-3. Do military presses.\\nStand with your feet shoulder-width apart. Hold a barbell at neck height with both hands shoulder-length apart on the bar. Push the weight straight up above your head, ending with your arms completely extended, then slowly return it below your chin. Do 3-4 sets of 8 reps.\\nKeep your back straight and your feet solid to keep your balance.\\nNever bend your back, contort your arms, or lean either way to get the weight up -- you need to be able to get the bar up in one fluid motion.\\nIf you feel tired, stop. This exercise can be dangerous if you drop the weight above your head.\\nMilitary press is also a great exercise for your back and triceps.\\n5-4. Do shoulder shrugs to build shoulder and back muscles at the same time.\\nHold a barbell (long, two-handed weight) near your thighs with your arms hanging straight down. Lift the weight 2-3 inches by raising your shoulders, then slowly lower them back down. Repeat for 3-4 sets of 20-30 reps, as shrugs work best as a high-volume exercise.\\n5-5. Do rows to build back muscles.\\nLie face-down on a bench with your arms hanging freely in front of you. With a dumbbell in each hand, pull the weights up until your arms are bent 90 degrees, as if you were rowing a boat with both hands. Many gyms have rowing machines as well that let you perform this sitting down by pulling on a weighted cable.\\nKeep your back straight and bend from the waist to row, not the lower spine.\\n5-6. Do pull-ups to build your back along with your arms.\\nPull-ups are fantastic full-body workouts, but they hinge on having a strong back. The wider your grip, the more intense the exercise will be for your back muscles. Grab an overhead bar so that your feet cannot touch the floor. Pull your chin up over the bar, then lower yourself so that your arms are straight. Repeat for as many reps as you can.\\nMany gyms have assisted pull-up machines that remove some of your weight, making your push-ups easier.\\nYou might encounter reverse pull-up machines—where your pull a bar down to chest height instead of pulling yourself up. This is a great way to get stronger, but know that the closer you put your hands together the more this becomes a tricep exercise.\\n6. Building Ab Muscles\\n6-1. Keep your stomach in when doing other exercises to work on your abs passively.\\nFocus on keeping your belly button \\\"in\\\" (towards your spine) and flexing your abs as you lift weights – you can speed up your ab strength by activating your abdominals during every exercise. Whenever you are doing and ab workout, think about having a strong core -- moving fluidly no matter what your exercise you’re doing.\\n\\n are the series of muscle found around the front of your stomach, and they are important for balance, stability, and overall strength.\\n are on the sides of your stomach, under the ribs, and are used for core balance.\\n6-2. Do sit-ups.\\nLie down with your feet on the floor, knees up, and hands crossed on your chest. Bring your shoulders to your knees while keeping your back straight as you sit up. Lower yourself down slowly, keeping your butt on the floor. Repeat for 3-5 sets of 20-30 reps. \\nWhile popular, do not have someone hold your feet down -- this works your hips more than your abs.\\n6-3. Do crunches.\\nStart in the same position you take for sit-ups—butt, feet, and shoulders on the floor with your knees bent up. Keep your back on the floor and your neck strong as you raise your eyes towards the ceiling. Exhale and hold your shoulders 6-8 inches above the floor for one second. Slowly lower your shoulders back down, but try not to touch your head to the floor. Do 3-5 sets of 15-20 reps.\\n pick your legs up off the ground and bend your knees so that your calves are parallel to the ground. As you do your crunches, alternate pumping your legs as if you were riding a bike.\\n6-4. Do leg lifts.\\nLay on your back on the ground with your hands by your sides. With your feet together, raise your legs from the waist, trying to form an \\\"L\\\" with your body. Slowly lower them back to the floor, stopping 2-3 inches from the ground before repeating 19 more times.\\nKeep your legs straight throughout the exercise.\\nFor a challenge, try a \\\"hanging leg lift.\\\" Hanging from your hands with your feet off the ground, raise your legs up to form an \\\"L\\\" with your body. Add weights or hanging medicine balls from a weight belt to make the exercise harder.\\n6-5. Try a canoe twist.\\nStand with your feet should length apart and your back straight. Twist from your waist to face your shoulders and arms to the side, acting like you are rowing a canoe with one paddle. As you twist, raise your opposite knee towards your chest. Alternate between each side for 3-5 sets of 20 reps.\\n6-6. Do planks.\\nSet up in push-up position, with your toes on the floor and your face down. However, instead of resting on your hands, fold your arms in front of you and rest on your elbows and forearms. Hold this position for at least one minute, rest, and repeat two more times. You should focus on keeping your spine straight and your butt at the same height as your shoulders to get the best work out.\\nAdd \\\"toe-taps” once you are comfortable. Lift one foot off the ground 6 inches and return it slowly to the ground, repeating this 20 times with each foot.\\n6-7. Try side planks to work your entire core.\\nFrom normal plank position, turn your body so your chest faces sideways and you are resting on only one arm. Place your weight on the outside of your foot and your forearm. If you were to draw a line from the floor through your shoulders it would point straight up to the sky. Keep your other arm flat at your side, and hold this for one minute before switching sides.\\nTips\\nBuilding visible muscle does not happen overnight, so take you time and commit to your plan for at least 2-3 months.\\nWarnings\\nAvoid the temptation to use heavy weights to look cool. Take your time and use the weight that feels appropriate.\\nIf you feel pain, stop working out and rest the afflicted muscle. Apply ice as needed.\\n\", \"简要回答\": \"Upper body muscles are often the first muscles people think of when they think of the gym. Bulging biceps, powerful pecs, and toned triceps are not only attractive, but they are easy to grow with the right diet and exercise. While you should focus on building the strength of your whole body, there are specific exercises and programs to beef up your upper body.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Creating a Muscle Building Plan\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand how muscle building works.\", \"描述\": \"When you exercise, the strain of lifting weights rips your muscle fibers. As soon as you stop working out your body goes into repair mode, starting a process known as “protein synthesis.” As your body rebuilds, it adds additional cells to prepare your body for further strain, and this is what makes your body bigger and stronger. \\nThe inverse is also true—if you don’t work out, then your body spends less energy building new muscle cells. Thus, your muscles slowly become weaker without use.\"}, {\"编号\": 2, \"标题\": \"Rest at least two days before working out the same muscle group.\", \"描述\": \"Building muscle is essentially a healing process – after you lift your muscle fibers tear, and your body rebuilds them stronger than before. But if you interrupt this process by lifting the same weights multiple days in a row prevents your muscles from healing properly, which stunts growth and leads to injury.\"}, {\"编号\": 3, \"标题\": \"Plan for at least one rest day a week.\", \"描述\": \"Rest days allow your entire body to recover and focus on rebuilding muscle. It also gives you a mental and physical break that can help your keep your energy and enthusiasm up during the rest of the week’s workouts. Resting your joints, muscles, and ligaments helps you stay healthier in the long term.\\nA light jog or bike ride is a great way to still get a “workout” in while still having a rest day.\\nDon’t worry about “missing” the chance to get stronger on a rest day. All high-level training programs, from NFL athletes to Olympians, incorporate rest days.\"}, {\"编号\": 4, \"标题\": \"Plan your workouts around different muscle groups.\", \"描述\": \"When you make a fitness plan, remember to give each muscle group time to relax before working it again. The easiest way to do this is to dedicate certain days to certain muscle groups, like “Chest and Shoulders” one day and “Biceps and Back” the other. For example, you might plan on working out 5 days a week with a plan like this:\\n\\n Chest, triceps, and abs\\n Shoulders and back\\n Biceps, chest, and abs.\\n Rest or light cardio\\n Chest, triceps\\n Biceps, back, and abs.\\n Rest or light cardio\"}, {\"编号\": 5, \"标题\": \"Eat a source of protein with every meal when lifting.\", \"描述\": \"Protein synthesis requires protein, and the more your body has available to use the faster your muscles will grow after a workout. Many serious lifters and body builders drink protein shakes, after every workout to promote muscle growth.To make a protein shake, simply mix in 1-2 tablespoons of protein powder with water, fruit, yogurt, and ice in a blender. Or, add natural sources of protein to your diet:\\n\\n Eggs, peanut butter and toast, yogurt\\n Chicken, fish, red meat, beans\\n Hummus, protein/power bars, peanut butter.\\nReplacing carbohydrates like bread, pasta, rice, or sugar, with proteins like chicken or fish can help promote muscle growth without gaining fat.\"}]}, {\"编号\": 2, \"标题\": \"Working Out Effectively\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on technique with every exercise.\", \"描述\": \"The proper technique helps you get bigger faster and prevents crippling injuries. While a good trainer, trusted friend, or doctor can help fix specific issues, some things to focus on include:\\nKeep your back straight. Focus on keeping your chest puffed up and your shoulder blades back, as if you are a superhero. Your lower back should rarely bend.\\nNever fully extend your joints. Instead, push the lift until your joint is just slightly bent before returning to rest position.\\nStop when you feel pain. \\\"No pain, no gain\\\" is a myth. An exercise should be hard, but sharp pain in your muscles or joints means you are doing something wrong.\"}, {\"编号\": 2, \"标题\": \"Choose a weight that comfortably challenges you.\", \"描述\": \"Choosing an enormous weight to look cool is the best way to get hurt. Start on lower weights and work up as you get comfortable. A good benchmark is to shoot for a weight that is difficult to move on the 8th, 9th, and 10th, reps. This means you are challenging yourself without risking injury. You should struggle a bit on the last few reps, but you should be able to push through it to lift the weight.\"}, {\"编号\": 3, \"标题\": \"Do 10-20 reps of every exercise you perform.\", \"描述\": \"A rep, or repetition, is when you do an exercise once. One push-up, for example, is one rep. You need to do multiple reps in a row to build muscles, as this is what strains your muscles and promotes growth, aim for at least 10 reps of every exercise.\\nMore reps at a lower weight are great to build toned, lean muscle.\\nLess reps at higher weights are great to build big muscles, but can be dangerous for beginning lifters.\\nSome programs promote “burn out” or “max reps,” which is when you continue an exercise until you physically cannot do it anymore.\"}, {\"编号\": 4, \"标题\": \"Aim for 3-5 sets of each exercise.\", \"描述\": \"A set is just a group of reps. Instead of trying to do 60 push-ups at once, which requires a large amount of strength and stamina, aim for 3 sets for 20 push-ups instead. Sets allow your muscles to quickly recover, allowing you to lift more weight in the second and third set than if you tried to do 30 reps at once. Taking too long, however, prevents your muscles from feeling challenged and truly growing.\\nDon’t take more than 30 seconds to 3 minutes between sets.\\nSome people like to exercise another muscle group while resting, alternating sit-ups and push-ups, for example, to make the most of the time between sets.\"}, {\"编号\": 5, \"标题\": \"Add more weight slowly as you get comfortable.\", \"描述\": \"If you are no longer tired after 10 reps of bench pressing, it's time to add weight. Start with small increments, adding 5-10 pounds for each set until you are again being challenged. Remember that you want the last 2-3 reps to be the hardest, but still doable.\"}, {\"编号\": 6, \"标题\": \"Start each workout with compound lifts before moving on to specific muscles.\", \"描述\": \"A compound lift is an exercise that uses multiple muscles at once, like bench-presses (chest, triceps, shoulders) or pull-ups (back, biceps, lats). Specific exercises, like biceps curls, target one muscle at a time. Always begin with the compound exercises, since beginning with specific muscle groups will tire you out and ruin your form during harder lifts.\"}]}, {\"编号\": 3, \"标题\": \"Building Chest and Triceps Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know that many chest and tricep exercises are closely related.\", \"描述\": \"Triceps are used to extend your arms away from your body while your chest muscles push things away from you. Your chest and triceps work together on many exercises, and are thus often bundled together for workouts, meaning your exercise chest and triceps at the same time.\\n\\n You chest muscles are called \\\"Pectorals.\\\" The extend from your nipples up to your collar bone.\\n A group of three muscles on the back of your arm, stretching from the shoulder to the knob of your elbow.\"}, {\"编号\": 2, \"标题\": \"Do push-ups.\", \"描述\": \"Rest face down on the ground with your hands shoulder-width apart and your toes on the ground. Lower yourself slowly to the ground by bending your elbows. Once you are roughly 6 inches off the ground, push yourself back up to your starting position. Keep you back straight the entire time. You can do push-ups anywhere, and you should try to do 50-100 reps a day.\\nMove your hands farther apart to focus on your chest muscles.\\nMove your hands closer together to focus on your triceps.\\nTry incline or decline push-ups, where your hands are higher or lower than your feet, to work out different sections of your muscles.\"}, {\"编号\": 3, \"标题\": \"Use the bench-press.\", \"描述\": \"Similar to push-ups, bench-pressing is one of the most common workouts in gyms across the world. Benching focuses on your chest and triceps, but it also activates your shoulders and back, making it essential for any upper-body building program. To bench-press, lie on your back on underneath a barbell (long, two-handed bar with weights on either end). Put your hands on the bar shoulder-width apart and slowly lower the bar until it touches your chest. Push the bar back up, extending your arm, and then slowly lower it back down. Repeat for 3-5 sets of 10-12 reps.\\nDo not extend your arm so much that your elbows \\\"lock\\\" in place.\\nKeep your wrists firm and straight, as if you were punching the air with both hands.\\nAlways ask someone to \\\"spot you\\\" by standing near your head and catching the weight if you run into difficulty.\"}, {\"编号\": 4, \"标题\": \"Use dumbbells to bench press without a machine.\", \"描述\": \"You can do presses with dumbbells (one-handed weights). Lay on your back with a dumbbell in each hand and push the weight up, extending your arms. Lower the weights until your elbows are bent roughly 90 degrees, then repeat.\\nFocus on keeping your arms \\\"solid.\\\" They shouldn't shake or wobble, they should smoothly pushup and then return to center for the best form.\\nKeep your wrist firm. The weights should be perpendicular to your body, but don't twist them or drop your wrists as you get tired.\"}, {\"编号\": 5, \"标题\": \"Do chest flies.\", \"描述\": \"Lay on your back on a bench or reclined chair. Grab a dumbbell for each hand and rest with your arms extended out to each side as if you were opening up for a big hug. Bending your elbows slightly, curl your arms towards your body so that the weights meet in the middle, roughly a foot above your chest like you were hugging a friend. Repeat for 3-5 sets of 10-12 reps.\\nDon't twist your body to make this easier. Focus on using just your arms and chest to bring the weights together.\"}, {\"编号\": 6, \"标题\": \"Do dips.\", \"描述\": \"Dips not only work your chest and triceps, they also utilize shoulder muscles and biceps for balance. Elevate yourself between two benches so that your butt is 1-2 feet in the air – your feet will be on the end of one bench and your hands near your waist on another. Using your arms, lower your butt towards the floor until your arms are bent at a 90-degree angle. Slowly push yourself up so that your arms are straight and elbows unbent. Repeat for 3-5 sets of 10-15 reps.\\nYou can make these more difficult by adding weights onto your lap.\"}, {\"编号\": 7, \"标题\": \"Do tricep pushes.\", \"描述\": \"This is usually a specific machine at the gym, a hanging cable attached to weights with a small bar to grab. Take the bar in both hands, it should be around chest level. Moving only your forearm, pull the weight down so that your arms are fully extended by your side. Repeat for 3-5 sets of 15-20 reps.\"}, {\"编号\": 8, \"标题\": \"Do overhead extensions.\", \"描述\": \"You can either use a weighted cable or a dumbbell. Start with the weight behind you, held at roughly head level. Keeping the weight or cable behind you, pull upwards so that your hands are above your head. You should only be moving your hands -- your elbows will stay at roughly the same height. Imagine you are pulling a out of the collar of your shirt -- you reach behind your head and pull it straight up.\"}]}, {\"编号\": 4, \"标题\": \"Building Bicep and Forearm Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know the essential muscles in your arms.\", \"描述\": \"Arms are often the most coveted upper body muscles, as strong arms are generally considered attractive. More importantly, you need you strong arms to handle almost all upper body lifts.\\n\\n The classic “flexing” muscle, your are biceps located between your elbow and shoulder on the inside of your arm. They are used to curl your arm towards itself.\\n Located between your wrist and elbow. Often overlooked, your forearm is a major part of your hand and wrist strength.\"}, {\"编号\": 2, \"标题\": \"Do bicep curls.\", \"描述\": \"Rest your elbow on you thigh with your forearm between your legs. Your arm will be bet at a 90-degree angle. Pick up a comfortable dumbbell, the one-handed weights, and hold it so that your palm faces upward and your arm can bend freely at the elbow. Slowly curl the weight up towards your shoulder. Lower it slowly until your arm is bent at a 90-degree angle, then repeat for 3 sets of 10-15 reps.\\nUse a two-handed barbell instead of dumbbells to work out both biceps at once. Stand with your feet shoulder-width apart and elbows at ninety degrees. Slowly curl the barbell up to your chest with both arms and then return it to your starting position. Repeat for 10-15 reps.\"}, {\"编号\": 3, \"标题\": \"Do forearm curls.\", \"描述\": \"Rest your forearm on a bench across your lap with your wrist hanging freely over the edge and your palm facing upwards. Pick up a small weight, usually between 5 and 10 lbs. Using only your wrist, curl the weight towards your body and then slowly place it back down, doing 15-20 reps with each arm.\\nTry this exercise with your palm facing down to work slightly different forearm muscles.\"}, {\"编号\": 4, \"标题\": \"Know that many other exercises work your arms.\", \"描述\": \"Your forearm, which controls a lot of your gripping power, will help with most lifts because you need to hold onto heavy weights. Your biceps come into play in a lot of exercises, most prominently during pull-ups or chin-ups.\"}]}, {\"编号\": 5, \"标题\": \"Building Shoulder and Back Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Know the essential muscles in your shoulder and back.\", \"描述\": \"These key muscles provide a strong base for your upper body, helping ensure good form and stability when lifting. They include:\\n\\n These muscles from a triangle pointing down from your shoulder, and help rotate and lift your arms.\\n Coming down from both sides of your neck and forming a point in the middle of your spine, these are essential for shrugging motions, twists, and pulling something down towards you.\\n Found on your ribs and back, your lats help keep your body stable and spine aligned.\"}, {\"编号\": 2, \"标题\": \"Do deltoid raises.\", \"描述\": \"With your arm hanging by your side, grab a comfortable dumbbell (one-handed weight). Keeping your arm straight and elbow locked at 90-degrees, raise the weight up so that your arm is straight in front of you. Do not keep going up – your arm should be at a 90-degree angle to your body. You will look a little like an old cartoon robot, with bent arms and a stiff back. Aim for 3-5 sets of 10-15 reps.\\nVariations: Mix in sideways deltoid raises. Bend your elbows at 90-degree angles so that the weights are in front of your body, roughly stomach level. Raise your elbows up and to the sides, as if they were wings, and then slowly return your arms to your sides.\"}, {\"编号\": 3, \"标题\": \"Do military presses.\", \"描述\": \"Stand with your feet shoulder-width apart. Hold a barbell at neck height with both hands shoulder-length apart on the bar. Push the weight straight up above your head, ending with your arms completely extended, then slowly return it below your chin. Do 3-4 sets of 8 reps.\\nKeep your back straight and your feet solid to keep your balance.\\nNever bend your back, contort your arms, or lean either way to get the weight up -- you need to be able to get the bar up in one fluid motion.\\nIf you feel tired, stop. This exercise can be dangerous if you drop the weight above your head.\\nMilitary press is also a great exercise for your back and triceps.\"}, {\"编号\": 4, \"标题\": \"Do shoulder shrugs to build shoulder and back muscles at the same time.\", \"描述\": \"Hold a barbell (long, two-handed weight) near your thighs with your arms hanging straight down. Lift the weight 2-3 inches by raising your shoulders, then slowly lower them back down. Repeat for 3-4 sets of 20-30 reps, as shrugs work best as a high-volume exercise.\"}, {\"编号\": 5, \"标题\": \"Do rows to build back muscles.\", \"描述\": \"Lie face-down on a bench with your arms hanging freely in front of you. With a dumbbell in each hand, pull the weights up until your arms are bent 90 degrees, as if you were rowing a boat with both hands. Many gyms have rowing machines as well that let you perform this sitting down by pulling on a weighted cable.\\nKeep your back straight and bend from the waist to row, not the lower spine.\"}, {\"编号\": 6, \"标题\": \"Do pull-ups to build your back along with your arms.\", \"描述\": \"Pull-ups are fantastic full-body workouts, but they hinge on having a strong back. The wider your grip, the more intense the exercise will be for your back muscles. Grab an overhead bar so that your feet cannot touch the floor. Pull your chin up over the bar, then lower yourself so that your arms are straight. Repeat for as many reps as you can.\\nMany gyms have assisted pull-up machines that remove some of your weight, making your push-ups easier.\\nYou might encounter reverse pull-up machines—where your pull a bar down to chest height instead of pulling yourself up. This is a great way to get stronger, but know that the closer you put your hands together the more this becomes a tricep exercise.\"}]}, {\"编号\": 6, \"标题\": \"Building Ab Muscles\", \"步骤\": [{\"编号\": 1, \"标题\": \"Keep your stomach in when doing other exercises to work on your abs passively.\", \"描述\": \"Focus on keeping your belly button \\\"in\\\" (towards your spine) and flexing your abs as you lift weights – you can speed up your ab strength by activating your abdominals during every exercise. Whenever you are doing and ab workout, think about having a strong core -- moving fluidly no matter what your exercise you’re doing.\\n\\n are the series of muscle found around the front of your stomach, and they are important for balance, stability, and overall strength.\\n are on the sides of your stomach, under the ribs, and are used for core balance.\"}, {\"编号\": 2, \"标题\": \"Do sit-ups.\", \"描述\": \"Lie down with your feet on the floor, knees up, and hands crossed on your chest. Bring your shoulders to your knees while keeping your back straight as you sit up. Lower yourself down slowly, keeping your butt on the floor. Repeat for 3-5 sets of 20-30 reps. \\nWhile popular, do not have someone hold your feet down -- this works your hips more than your abs.\"}, {\"编号\": 3, \"标题\": \"Do crunches.\", \"描述\": \"Start in the same position you take for sit-ups—butt, feet, and shoulders on the floor with your knees bent up. Keep your back on the floor and your neck strong as you raise your eyes towards the ceiling. Exhale and hold your shoulders 6-8 inches above the floor for one second. Slowly lower your shoulders back down, but try not to touch your head to the floor. Do 3-5 sets of 15-20 reps.\\n pick your legs up off the ground and bend your knees so that your calves are parallel to the ground. As you do your crunches, alternate pumping your legs as if you were riding a bike.\"}, {\"编号\": 4, \"标题\": \"Do leg lifts.\", \"描述\": \"Lay on your back on the ground with your hands by your sides. With your feet together, raise your legs from the waist, trying to form an \\\"L\\\" with your body. Slowly lower them back to the floor, stopping 2-3 inches from the ground before repeating 19 more times.\\nKeep your legs straight throughout the exercise.\\nFor a challenge, try a \\\"hanging leg lift.\\\" Hanging from your hands with your feet off the ground, raise your legs up to form an \\\"L\\\" with your body. Add weights or hanging medicine balls from a weight belt to make the exercise harder.\"}, {\"编号\": 5, \"标题\": \"Try a canoe twist.\", \"描述\": \"Stand with your feet should length apart and your back straight. Twist from your waist to face your shoulders and arms to the side, acting like you are rowing a canoe with one paddle. As you twist, raise your opposite knee towards your chest. Alternate between each side for 3-5 sets of 20 reps.\"}, {\"编号\": 6, \"标题\": \"Do planks.\", \"描述\": \"Set up in push-up position, with your toes on the floor and your face down. However, instead of resting on your hands, fold your arms in front of you and rest on your elbows and forearms. Hold this position for at least one minute, rest, and repeat two more times. You should focus on keeping your spine straight and your butt at the same height as your shoulders to get the best work out.\\nAdd \\\"toe-taps” once you are comfortable. Lift one foot off the ground 6 inches and return it slowly to the ground, repeating this 20 times with each foot.\"}, {\"编号\": 7, \"标题\": \"Try side planks to work your entire core.\", \"描述\": \"From normal plank position, turn your body so your chest faces sideways and you are resting on only one arm. Place your weight on the outside of your foot and your forearm. If you were to draw a line from the floor through your shoulders it would point straight up to the sky. Keep your other arm flat at your side, and hold this for one minute before switching sides.\"}], \"小提示\": [\"Building visible muscle does not happen overnight, so take you time and commit to your plan for at least 2-3 months.\\n\"], \"注意事项\": [\"Avoid the temptation to use heavy weights to look cool. Take your time and use the weight that feels appropriate.\\n\", \"If you feel pain, stop working out and rest the afflicted muscle. Apply ice as needed.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,188 |
How to Build Vegetable Garden Boxes
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1. Clearing the Site for the Garden Bed
1-1. Choose a level location that gets good sun during the day.
Pick a spot for the raised garden bed that is not shaded and is flat so that the garden will have proper drainage. A standard vegetable garden box is 4 ft (1.2 m) by 8 ft (2.4 m), but work with the space you have.
Don’t make your garden box any wider than 4 ft (1.2 m) or it will be hard to plant and tend to your vegetables in the middle.
When in doubt, a North-South orientation is generally a good option for garden beds to ensure they get plenty of sun.
1-2. Mark the location of the garden bed with string and pegs.
Stick a peg in the ground where each corner of the box will be. Tie string from each peg to the next to mark the sides of the garden box so you know where to prepare the ground.
You can also use a chalk line or spray chalk to mark the outline of the garden bed.
1-3. Clear away weeds and grass from where the garden box will sit.
Pull up any weeds from the soil so they don’t grow up into your future garden. Dig up and remove any turf if the area is currently occupied by lawn.
If you have the time, you can place a piece of cardboard or a tarp over the area of lawn for 6 weeks or so to kill the grass and make it easier to remove.
1-4. Break up and loosen the soil with a pitchfork.
Use a pitchfork or garden fork to turn over and mix up the top 6 in (15 cm) or so of soil underneath where the new garden bed will go. This will help kill any lurking weeds or grass and even out the soil underneath the garden.
Try to mix up the soil as much as you can and spread it out with the tips of the pitchfork or a rake so that the bottom of the bed will be as flat as possible.
2. Assembling the Garden Box
2-1. Lay out your lumber flat on the ground in the shape of the box.
Use 2 4 ft (1.2 m) long and 2 8 ft (2.4 m) long 2 in (5.1 cm) by 12 in (30 cm) pieces of lumber for the sides of a standard 4 ft (1.2 m) by 8 ft (2.4 m) garden box. Lay them out flat in the shape of the box with the corners touching.
You can do this either over the prepared site for the box, or off to the side if you have the space. Keep in mind that the frame will be quite heavy after you assemble it.
If you are making a garden box of a different size, just adjust the lengths of the lumber for the sides accordingly. 12 in (30 cm) is the ideal height for raised garden beds so that the plants have plenty of room for their root systems.
Use a natural wood that will endure the elements well, like cedar, if you want your garden box to last a long time. If cedar is too expensive, then you can use cheaper pressure-treated lumber that will withstand the elements for many years.
2-2. Screw the sides together 1 corner at a time.
Pick a corner to start in and turn the pieces of lumber on their sides so they are sitting against each other, with the end of 1 piece square against the inside corner of the other piece. Use a drill to put a 3 in (7.6 cm) screw every 4 in (10 cm) through the outside piece into the end of the inside piece to hold them together.
This will be much easier if you have someone helping you to hold the sides in place while you screw them together. If you don’t have a helper, you can screw a piece of scrap lumber diagonally from 1 corner to the other as a brace to hold them in place while you screw them together.
2-3. Set the box frame in place over the prepared site.
Have someone help you lift and set the garden box frame over the site you cleared. Adjust it so it’s perfectly sitting in the location you want it to be permanently.
If you are working alone, then it’s a good idea to assemble the frame roughly where it will sit so you can just make minor adjustments to get it in position.
2-4. Pound 10 wooden or rebar stakes into the ground around the box.
Use 2 ft (0.61 m) long 2 in (5.1 cm) by 4 in (10 cm) pieces of wood with the tips cut into points, or 2 ft (0.61 m) long pieces of rebar. For each side of the box, use a sledgehammer to pound a stake about 12–18 in (30–46 cm) deep into the ground, 1 ft (0.30 m) in from each corner. Then, pound in the additional stakes at 2 ft (0.61 m) intervals.
Each shorter side will have 2 support stakes and each longer side will have 3, each separated by 2 ft (0.61 m) of space.
Try to get the stakes deep enough into the ground so that the tops don’t stick up above the sides of your raised garden bed. If you are left with any sticking above, then you can cut the tops off using a hacksaw to make them flush with the top of the garden bed.
Make sure to place the stakes right up against the outside of the garden box. These support stakes will help hold the box together against the pressure of the expanding soil once you have plants in your garden spreading roots everywhere.
2-5. Screw the stakes to the frame if you used wooden ones.
Use a drill to insert a 3 in (7.6 cm) screw through the middle of the wooden stake into the garden box frame. This will help hold the wooden frame in place as your plants grow over the years.
If you used rebar, just make sure it is as flush against the box frame as possible. You don’t need to attach it in any way.
3. Adding Soil to the Garden Bed
3-1. Cover the bottom of the bed with a layer of landscape fabric.
Use weed-suppressing landscape fabric to cover the whole bottom of the garden box from side to side. Make sure the fabric extends right to each side of the the wooden frame.
For example, for a standard 4 ft (1.2 m) by 8 ft (2.4 m) garden bed, you need to get a piece of landscape fabric that is at least that big.
Landscape fabric usually comes in rolls that are at least 3 ft (0.91 m) wide, and you should be able to get the amount you need cut to size at a garden center so that you don't need to buy a whole roll.
This will keep weeds from sprouting up from the ground soil and into your garden.
3-2. Fill the bed with a 50/50 mix of planting soil and compost.
Use about 3-4 2 sq ft (0.19 m) bags each of compost and planting soil. Pour it all into the garden bed and mix it together with a garden fork or spade.
You can get planting soil and compost in bags or in bulk at a garden center. Buying in bulk is usually cheaper.
3-3. Rake the soil smooth and spray it with a hose to settle it.
Use a rake to even out the top of the soil so it is more or less flat and either flush or just below the top edge of the garden box frame. Lightly spray the whole top layer of soil with water from your garden hose to tamp down the soil.
Your garden box is now ready for you to plant your vegetables!
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{
"create_time": "20230517 10:59:13",
"回答明细": "{\"回答\": \"1. Clearing the Site for the Garden Bed\\n1-1. Choose a level location that gets good sun during the day.\\nPick a spot for the raised garden bed that is not shaded and is flat so that the garden will have proper drainage. A standard vegetable garden box is 4 ft (1.2 m) by 8 ft (2.4 m), but work with the space you have.\\nDon’t make your garden box any wider than 4 ft (1.2 m) or it will be hard to plant and tend to your vegetables in the middle.\\nWhen in doubt, a North-South orientation is generally a good option for garden beds to ensure they get plenty of sun.\\n1-2. Mark the location of the garden bed with string and pegs.\\nStick a peg in the ground where each corner of the box will be. Tie string from each peg to the next to mark the sides of the garden box so you know where to prepare the ground.\\nYou can also use a chalk line or spray chalk to mark the outline of the garden bed.\\n1-3. Clear away weeds and grass from where the garden box will sit.\\nPull up any weeds from the soil so they don’t grow up into your future garden. Dig up and remove any turf if the area is currently occupied by lawn.\\nIf you have the time, you can place a piece of cardboard or a tarp over the area of lawn for 6 weeks or so to kill the grass and make it easier to remove.\\n1-4. Break up and loosen the soil with a pitchfork.\\nUse a pitchfork or garden fork to turn over and mix up the top 6 in (15 cm) or so of soil underneath where the new garden bed will go. This will help kill any lurking weeds or grass and even out the soil underneath the garden.\\nTry to mix up the soil as much as you can and spread it out with the tips of the pitchfork or a rake so that the bottom of the bed will be as flat as possible.\\n2. Assembling the Garden Box\\n2-1. Lay out your lumber flat on the ground in the shape of the box.\\nUse 2 4 ft (1.2 m) long and 2 8 ft (2.4 m) long 2 in (5.1 cm) by 12 in (30 cm) pieces of lumber for the sides of a standard 4 ft (1.2 m) by 8 ft (2.4 m) garden box. Lay them out flat in the shape of the box with the corners touching.\\nYou can do this either over the prepared site for the box, or off to the side if you have the space. Keep in mind that the frame will be quite heavy after you assemble it.\\nIf you are making a garden box of a different size, just adjust the lengths of the lumber for the sides accordingly. 12 in (30 cm) is the ideal height for raised garden beds so that the plants have plenty of room for their root systems.\\nUse a natural wood that will endure the elements well, like cedar, if you want your garden box to last a long time. If cedar is too expensive, then you can use cheaper pressure-treated lumber that will withstand the elements for many years.\\n2-2. Screw the sides together 1 corner at a time.\\nPick a corner to start in and turn the pieces of lumber on their sides so they are sitting against each other, with the end of 1 piece square against the inside corner of the other piece. Use a drill to put a 3 in (7.6 cm) screw every 4 in (10 cm) through the outside piece into the end of the inside piece to hold them together.\\nThis will be much easier if you have someone helping you to hold the sides in place while you screw them together. If you don’t have a helper, you can screw a piece of scrap lumber diagonally from 1 corner to the other as a brace to hold them in place while you screw them together.\\n2-3. Set the box frame in place over the prepared site.\\nHave someone help you lift and set the garden box frame over the site you cleared. Adjust it so it’s perfectly sitting in the location you want it to be permanently.\\nIf you are working alone, then it’s a good idea to assemble the frame roughly where it will sit so you can just make minor adjustments to get it in position.\\n2-4. Pound 10 wooden or rebar stakes into the ground around the box.\\nUse 2 ft (0.61 m) long 2 in (5.1 cm) by 4 in (10 cm) pieces of wood with the tips cut into points, or 2 ft (0.61 m) long pieces of rebar. For each side of the box, use a sledgehammer to pound a stake about 12–18 in (30–46 cm) deep into the ground, 1 ft (0.30 m) in from each corner. Then, pound in the additional stakes at 2 ft (0.61 m) intervals. \\nEach shorter side will have 2 support stakes and each longer side will have 3, each separated by 2 ft (0.61 m) of space.\\nTry to get the stakes deep enough into the ground so that the tops don’t stick up above the sides of your raised garden bed. If you are left with any sticking above, then you can cut the tops off using a hacksaw to make them flush with the top of the garden bed.\\nMake sure to place the stakes right up against the outside of the garden box. These support stakes will help hold the box together against the pressure of the expanding soil once you have plants in your garden spreading roots everywhere.\\n2-5. Screw the stakes to the frame if you used wooden ones.\\nUse a drill to insert a 3 in (7.6 cm) screw through the middle of the wooden stake into the garden box frame. This will help hold the wooden frame in place as your plants grow over the years.\\nIf you used rebar, just make sure it is as flush against the box frame as possible. You don’t need to attach it in any way.\\n3. Adding Soil to the Garden Bed\\n3-1. Cover the bottom of the bed with a layer of landscape fabric.\\nUse weed-suppressing landscape fabric to cover the whole bottom of the garden box from side to side. Make sure the fabric extends right to each side of the the wooden frame.\\nFor example, for a standard 4 ft (1.2 m) by 8 ft (2.4 m) garden bed, you need to get a piece of landscape fabric that is at least that big.\\nLandscape fabric usually comes in rolls that are at least 3 ft (0.91 m) wide, and you should be able to get the amount you need cut to size at a garden center so that you don't need to buy a whole roll.\\nThis will keep weeds from sprouting up from the ground soil and into your garden.\\n3-2. Fill the bed with a 50/50 mix of planting soil and compost.\\nUse about 3-4 2 sq ft (0.19 m) bags each of compost and planting soil. Pour it all into the garden bed and mix it together with a garden fork or spade.\\nYou can get planting soil and compost in bags or in bulk at a garden center. Buying in bulk is usually cheaper.\\n3-3. Rake the soil smooth and spray it with a hose to settle it.\\nUse a rake to even out the top of the soil so it is more or less flat and either flush or just below the top edge of the garden box frame. Lightly spray the whole top layer of soil with water from your garden hose to tamp down the soil.\\nYour garden box is now ready for you to plant your vegetables!\\n\", \"简要回答\": \"Vegetable garden boxes, also known as raised garden beds, are a great feature to install in your garden. They look neat and tidy, drain well, and make it easy to tend your plants. To make a garden box, you will first have to clear the area that you plan to put the box, then assemble the box, and finally add soil to plant your vegetables in.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Clearing the Site for the Garden Bed\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose a level location that gets good sun during the day.\", \"描述\": \"Pick a spot for the raised garden bed that is not shaded and is flat so that the garden will have proper drainage. A standard vegetable garden box is 4 ft (1.2 m) by 8 ft (2.4 m), but work with the space you have.\\nDon’t make your garden box any wider than 4 ft (1.2 m) or it will be hard to plant and tend to your vegetables in the middle.\\nWhen in doubt, a North-South orientation is generally a good option for garden beds to ensure they get plenty of sun.\"}, {\"编号\": 2, \"标题\": \"Mark the location of the garden bed with string and pegs.\", \"描述\": \"Stick a peg in the ground where each corner of the box will be. Tie string from each peg to the next to mark the sides of the garden box so you know where to prepare the ground.\\nYou can also use a chalk line or spray chalk to mark the outline of the garden bed.\"}, {\"编号\": 3, \"标题\": \"Clear away weeds and grass from where the garden box will sit.\", \"描述\": \"Pull up any weeds from the soil so they don’t grow up into your future garden. Dig up and remove any turf if the area is currently occupied by lawn.\\nIf you have the time, you can place a piece of cardboard or a tarp over the area of lawn for 6 weeks or so to kill the grass and make it easier to remove.\"}, {\"编号\": 4, \"标题\": \"Break up and loosen the soil with a pitchfork.\", \"描述\": \"Use a pitchfork or garden fork to turn over and mix up the top 6 in (15 cm) or so of soil underneath where the new garden bed will go. This will help kill any lurking weeds or grass and even out the soil underneath the garden.\\nTry to mix up the soil as much as you can and spread it out with the tips of the pitchfork or a rake so that the bottom of the bed will be as flat as possible.\"}]}, {\"编号\": 2, \"标题\": \"Assembling the Garden Box\", \"步骤\": [{\"编号\": 1, \"标题\": \"Lay out your lumber flat on the ground in the shape of the box.\", \"描述\": \"Use 2 4 ft (1.2 m) long and 2 8 ft (2.4 m) long 2 in (5.1 cm) by 12 in (30 cm) pieces of lumber for the sides of a standard 4 ft (1.2 m) by 8 ft (2.4 m) garden box. Lay them out flat in the shape of the box with the corners touching.\\nYou can do this either over the prepared site for the box, or off to the side if you have the space. Keep in mind that the frame will be quite heavy after you assemble it.\\nIf you are making a garden box of a different size, just adjust the lengths of the lumber for the sides accordingly. 12 in (30 cm) is the ideal height for raised garden beds so that the plants have plenty of room for their root systems.\\nUse a natural wood that will endure the elements well, like cedar, if you want your garden box to last a long time. If cedar is too expensive, then you can use cheaper pressure-treated lumber that will withstand the elements for many years.\"}, {\"编号\": 2, \"标题\": \"Screw the sides together 1 corner at a time.\", \"描述\": \"Pick a corner to start in and turn the pieces of lumber on their sides so they are sitting against each other, with the end of 1 piece square against the inside corner of the other piece. Use a drill to put a 3 in (7.6 cm) screw every 4 in (10 cm) through the outside piece into the end of the inside piece to hold them together.\\nThis will be much easier if you have someone helping you to hold the sides in place while you screw them together. If you don’t have a helper, you can screw a piece of scrap lumber diagonally from 1 corner to the other as a brace to hold them in place while you screw them together.\"}, {\"编号\": 3, \"标题\": \"Set the box frame in place over the prepared site.\", \"描述\": \"Have someone help you lift and set the garden box frame over the site you cleared. Adjust it so it’s perfectly sitting in the location you want it to be permanently.\\nIf you are working alone, then it’s a good idea to assemble the frame roughly where it will sit so you can just make minor adjustments to get it in position.\"}, {\"编号\": 4, \"标题\": \"Pound 10 wooden or rebar stakes into the ground around the box.\", \"描述\": \"Use 2 ft (0.61 m) long 2 in (5.1 cm) by 4 in (10 cm) pieces of wood with the tips cut into points, or 2 ft (0.61 m) long pieces of rebar. For each side of the box, use a sledgehammer to pound a stake about 12–18 in (30–46 cm) deep into the ground, 1 ft (0.30 m) in from each corner. Then, pound in the additional stakes at 2 ft (0.61 m) intervals. \\nEach shorter side will have 2 support stakes and each longer side will have 3, each separated by 2 ft (0.61 m) of space.\\nTry to get the stakes deep enough into the ground so that the tops don’t stick up above the sides of your raised garden bed. If you are left with any sticking above, then you can cut the tops off using a hacksaw to make them flush with the top of the garden bed.\\nMake sure to place the stakes right up against the outside of the garden box. These support stakes will help hold the box together against the pressure of the expanding soil once you have plants in your garden spreading roots everywhere.\"}, {\"编号\": 5, \"标题\": \"Screw the stakes to the frame if you used wooden ones.\", \"描述\": \"Use a drill to insert a 3 in (7.6 cm) screw through the middle of the wooden stake into the garden box frame. This will help hold the wooden frame in place as your plants grow over the years.\\nIf you used rebar, just make sure it is as flush against the box frame as possible. You don’t need to attach it in any way.\"}]}, {\"编号\": 3, \"标题\": \"Adding Soil to the Garden Bed\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cover the bottom of the bed with a layer of landscape fabric.\", \"描述\": \"Use weed-suppressing landscape fabric to cover the whole bottom of the garden box from side to side. Make sure the fabric extends right to each side of the the wooden frame.\\nFor example, for a standard 4 ft (1.2 m) by 8 ft (2.4 m) garden bed, you need to get a piece of landscape fabric that is at least that big.\\nLandscape fabric usually comes in rolls that are at least 3 ft (0.91 m) wide, and you should be able to get the amount you need cut to size at a garden center so that you don't need to buy a whole roll.\\nThis will keep weeds from sprouting up from the ground soil and into your garden.\"}, {\"编号\": 2, \"标题\": \"Fill the bed with a 50/50 mix of planting soil and compost.\", \"描述\": \"Use about 3-4 2 sq ft (0.19 m) bags each of compost and planting soil. Pour it all into the garden bed and mix it together with a garden fork or spade.\\nYou can get planting soil and compost in bags or in bulk at a garden center. Buying in bulk is usually cheaper.\"}, {\"编号\": 3, \"标题\": \"Rake the soil smooth and spray it with a hose to settle it.\", \"描述\": \"Use a rake to even out the top of the soil so it is more or less flat and either flush or just below the top edge of the garden box frame. Lightly spray the whole top layer of soil with water from your garden hose to tamp down the soil.\\nYour garden box is now ready for you to plant your vegetables!\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,189 |
How to Build Wall Mounted Garage Shelves
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1. Hanging a Single Shelf
1-1. Measure the distance between wall studs where you want to place your shelf.
Choose a spot in your garage where you want to place your shelf. Start your tape measure on one of the wall studs and extend it to the length you want your shelf to be so it ends on another wall stud. Make sure the tape measure stays straight and level or else your measurement won’t be accurate. Mark the measurement down on your wall or write it down so you don’t forget.
Use a level to double-check if your tape measure is straight while you’re taking your measurement.
Consider the height of the items you want to store on your shelf so you can plan to have enough room.
Usually, studs in a garage are exposed, but you may need to use a stud finder to locate any behind drywall.
1-2. Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards to use for the frame.
Use a handsaw or a bandsaw to trim 2 boards to match the length measurement you took in your garage. Then cut boards that are 16 inches (41 cm) long to use as your sides and braces. The number of side and brace pieces you need equals the length of the shelf divided by 2 ⁄2 feet (0.76 m) plus 1. Cut all of the pieces you need for your shelf framing.
For example, if you want a shelf that’s 5 feet (1.5 m) long, then cut 2 boards to 5 feet (1.5 m) long and 3 boards so they’re 16 inches (41 cm) long.
If the length of your shelf doesn’t evenly divide by 2 ⁄2 feet (0.76 m), then round up so you have an extra brace piece.
You may be able to ask employees at a home improvement store or lumberyard to cut your wood for you when you purchase it.
When you’re finished, your shelf will be 18 inches (46 cm) deep. If you want it deeper, then cut the side and brace pieces 2 inches (5.1 cm) less than the planned depth. For example, if you want a shelf that’s 24 inches (61 cm) deep, then cut your braces to 22 inches (56 cm) each.
Wear safety glasses if you’re working with a power saw to keep your eyes protected.
1-3. Assemble the back and side boards into a U-shaped frame.
Lay one of the long pieces of wood flat on your work surface and clamp one of your 16 in (41 cm) wood pieces vertically to one end. Drill 2 pocket holes diagonally into the side of your 16 in (41 cm) piece toward the long board to hide your screws. You can use a dremel tool for this. Drive 2–3 in (5.1–7.6 cm) screws into each of the 4 pocket holes to secure the side in place. Repeat the process with your second side piece on the other end.
You don’t need to use pocket holes if you don’t want to, but your screws will be visible on the side of the frame.
1-4. Screw the frame into the wall studs in your garage.
Hold the frame against your wall so the longest board is against the studs and the side pieces are perpendicular to the wall. Ensure that it’s level on your wall so things don’t slide off the shelf once you install it. Start in the center of the frame and drive 2–3 in (5.1–7.6 cm) wood screws through the back piece to secure it to the wall studs. Use at least 2 screws per wall stud so the frame doesn’t move or wobble when you apply weight to it.
Have a partner help you position the frame in place and hold it steady while you’re attaching it.
1-5. Attach the brace boards every 2 ⁄2 ft (0.76 m) along the back of the frame.
Hold the brace piece, which is the same length as your side pieces, against the back board 2 ⁄2 feet (0.76 m) from one of the sides so it extends out from the wall. Screw the brace into the back board using 2 screws in pocket holes that are 2–3 inches (5.1–7.6 cm) long. Continue attaching your brace pieces along the length of the shelf’s frame until you reach the other end.
Lay a level across the braces after you install them to make sure that they don’t tilt or sit crooked. If they do, then you need to remove the braces and reinstall them.
You may need to adjust your brace pieces slightly if the length of your shelf doesn’t evenly divide by 2 ⁄2 feet (0.76 m).
1-6. Screw the front board onto the frame.
Hold the second long piece of your frame against the front edges of the braces and side pieces. Drive 2 screws that are 2–3 inches (5.1–7.6 cm) long through the front piece into the ends of the sides and braces to secure it in place. Check that the board is level after you attach each brace or side so it doesn’t hang crooked.
If your shelf frame starts to dip down or sag, then place vertical boards between the shelf and the floor to support the weight while you’re working.
1-7. Secure plywood to the top of the frame with screws.
Cut out a sheet of ⁄4 inch (1.9 cm) plywood to the same length and depth as your shelf using a handsaw or circular saw. Lay the plywood on top of the shelf and put in 2 in (5.1 cm) screws through to the frame under it. Place screws every 6 inches (15 cm) down the side and brace pieces so it’s held securely.
You can use thinner plywood if you want, but it may not support the weight as well.
1-8. Install angled brace boards every 2 ⁄2 ft (0.76 m) for more support.
Cut a number of boards equal to how many side and brace pieces you have to 16 inches (41 cm) long. Trim the ends of the boards so they’re at a 45-degree angle and look like a trapezoid. Place the angled end of the board against the bottom of the shelf next to one of the braces. Attach the angled pieces directly to the braces and sides with 2 in (5.1 cm) screws.
Don’t put any weight on your shelf before you install the angle braces or else the screws could pull out of the studs and fall down.
2. Installing a Multiple Shelf System
2-1. Mark the height and length of the shelves you want to build on your wall.
Start your tape measure on the floor and extend it up to the height you want your tallest shelf. Then, stretch your tape measure from one wall stud to another until you reach the length you want for your shelves. Write down your measurements so you don’t forget them.
Make sure your measuring tape is level when you’re finding the length or your measurements may not be accurate.
2-2. Screw vertical support boards into the studs in your wall every 2–3 ft (61–91 cm).
Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards so they’re 6 inches (15 cm) longer than the height of your tallest shelf. Hold the support board flat against your wall so it’s vertical and lines up with one of the studs. Drive a screw every 6–10 inches (15–25 cm) along the support board to secure it to the wall. Place additional boards along the wall every 2–3 feet (61–91 cm) or on each stud.
For example, if you want to have a 6 feet (1.8 m) shelf, install 3 vertical support boards.
If you have concrete walls, be sure to use screws meant to use for masonry.
2-3. Cut angled pieces of ⁄4 in (1.9 cm) plywood to use as brackets.
Draw right triangles that are 16 × 8 × 18 in (41 × 20 × 46 cm) onto a sheet of ⁄4 in (1.9 cm) plywood. Make sure you have 2 angled pieces per wall support for the number of shelves you plan on hanging. Cut the pieces out from the plywood using a jigsaw or a handsaw.
For example, if you have 3 vertical support boards and want 3 shelves, then you’ll need 18 angled bracket pieces.
Avoid using thinner pieces of plywood since they won’t support the weight of your shelf as well.
2-4. Glue a 2 in × 4 in (5.1 cm × 10.2 cm) board between each pair of brackets for added support.
Lay a 2 in × 4 in (5.1 cm × 10.2 cm) board flat on your work surface to use as a spacer. Set another 2 in × 4 in (5.1 cm × 10.2 cm) board that’s 14 ⁄2 inches (37 cm) vertically on top of the board. Apply a thin layer of wood glue to the sides of the vertical board, and press 2 of the brackets on either side of it so the 16 in (41 cm) sides are flush with the top of the board. Clamp the brackets and board together until the glue sets the following day.
Make sure there is a 1 ⁄2 in (3.8 cm) gap between the end of the board and the 90-degree corners on the brackets, or else they won’t fit on your supports.
2-5. Nail the board between the brackets once the glue sets.
Place a 1 in (2.5 cm) nail along the top edge of your bracket with the board. Drive a nail every 3 inches (7.6 cm) along the length of the bracket until you reach the end of the board glued between them. Be sure to nail in both sides of the bracket so it doesn’t fall apart.
The brackets will support the plywood shelves and evenly distribute the weight so they don’t break.
Don’t drive any nails in the gap between the end of the board and the ends of the triangular pieces or you won’t be able to attach it to your supports.
2-6. Attach the brackets to your vertical supports so the tops are level with one another.
Space out the brackets along the supports so you have 24 inches (61 cm) vertically between them. Hold the bracket so it’s flush against the wall and the gap between the triangular pieces fits onto the support. Use 2 screws that are 2 in (5.1 cm) long on each side of the bracket to secure it to the vertical support.
You can adjust the vertical distance between the shelves if you want to have more space for storing your things or if the height of your tallest shelf doesn’t evenly divide by 24 inches (61 cm).
Lay a level between the brackets when you’re installing them to make sure they aren’t crooked.
2-7. Cut notches in the plywood you’re using for the shelf tops.
Trim your plywood so it’s 18 inches (46 cm) wide and matches the length of the shelf you want. Hold the plywood against the supports so you know where to cut your notches, and mark their location on the plywood with a pencil. Use a jigsaw or a handsaw to cut the notches out of the wood so it’s 2 inches (5.1 cm) deep.
You can use the same plywood you used for your brackets.
2-8. Secure the plywood shelves on top of the brackets with nails or screws.
Set the plywood on top of the mounting brackets and slide it into place so the back is flush with the wall. Drive 2 in (5.1 cm) nails or screws along the mounting brackets every 5 inches (13 cm) so it stays in place. Make sure you drive screws into every mounting bracket or else the shelf top will raise up from them.
Once you secure the plywood, check if the shelf is crooked with a level to see if you need to make any adjustments.
Warnings
Wear safety glasses while you’re working with power tools so you can stay protected.
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{
"create_time": "20230517 10:59:13",
"回答明细": "{\"回答\": \"1. Hanging a Single Shelf\\n1-1. Measure the distance between wall studs where you want to place your shelf.\\nChoose a spot in your garage where you want to place your shelf. Start your tape measure on one of the wall studs and extend it to the length you want your shelf to be so it ends on another wall stud. Make sure the tape measure stays straight and level or else your measurement won’t be accurate. Mark the measurement down on your wall or write it down so you don’t forget.\\nUse a level to double-check if your tape measure is straight while you’re taking your measurement.\\nConsider the height of the items you want to store on your shelf so you can plan to have enough room.\\nUsually, studs in a garage are exposed, but you may need to use a stud finder to locate any behind drywall.\\n1-2. Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards to use for the frame.\\nUse a handsaw or a bandsaw to trim 2 boards to match the length measurement you took in your garage. Then cut boards that are 16 inches (41 cm) long to use as your sides and braces. The number of side and brace pieces you need equals the length of the shelf divided by 2 ⁄2 feet (0.76 m) plus 1. Cut all of the pieces you need for your shelf framing.\\nFor example, if you want a shelf that’s 5 feet (1.5 m) long, then cut 2 boards to 5 feet (1.5 m) long and 3 boards so they’re 16 inches (41 cm) long.\\nIf the length of your shelf doesn’t evenly divide by 2 ⁄2 feet (0.76 m), then round up so you have an extra brace piece.\\nYou may be able to ask employees at a home improvement store or lumberyard to cut your wood for you when you purchase it.\\nWhen you’re finished, your shelf will be 18 inches (46 cm) deep. If you want it deeper, then cut the side and brace pieces 2 inches (5.1 cm) less than the planned depth. For example, if you want a shelf that’s 24 inches (61 cm) deep, then cut your braces to 22 inches (56 cm) each.\\nWear safety glasses if you’re working with a power saw to keep your eyes protected.\\n1-3. Assemble the back and side boards into a U-shaped frame.\\nLay one of the long pieces of wood flat on your work surface and clamp one of your 16 in (41 cm) wood pieces vertically to one end. Drill 2 pocket holes diagonally into the side of your 16 in (41 cm) piece toward the long board to hide your screws. You can use a dremel tool for this. Drive 2–3 in (5.1–7.6 cm) screws into each of the 4 pocket holes to secure the side in place. Repeat the process with your second side piece on the other end.\\nYou don’t need to use pocket holes if you don’t want to, but your screws will be visible on the side of the frame.\\n1-4. Screw the frame into the wall studs in your garage.\\nHold the frame against your wall so the longest board is against the studs and the side pieces are perpendicular to the wall. Ensure that it’s level on your wall so things don’t slide off the shelf once you install it. Start in the center of the frame and drive 2–3 in (5.1–7.6 cm) wood screws through the back piece to secure it to the wall studs. Use at least 2 screws per wall stud so the frame doesn’t move or wobble when you apply weight to it.\\nHave a partner help you position the frame in place and hold it steady while you’re attaching it.\\n1-5. Attach the brace boards every 2 ⁄2 ft (0.76 m) along the back of the frame.\\nHold the brace piece, which is the same length as your side pieces, against the back board 2 ⁄2 feet (0.76 m) from one of the sides so it extends out from the wall. Screw the brace into the back board using 2 screws in pocket holes that are 2–3 inches (5.1–7.6 cm) long. Continue attaching your brace pieces along the length of the shelf’s frame until you reach the other end.\\nLay a level across the braces after you install them to make sure that they don’t tilt or sit crooked. If they do, then you need to remove the braces and reinstall them.\\nYou may need to adjust your brace pieces slightly if the length of your shelf doesn’t evenly divide by 2 ⁄2 feet (0.76 m).\\n1-6. Screw the front board onto the frame.\\nHold the second long piece of your frame against the front edges of the braces and side pieces. Drive 2 screws that are 2–3 inches (5.1–7.6 cm) long through the front piece into the ends of the sides and braces to secure it in place. Check that the board is level after you attach each brace or side so it doesn’t hang crooked.\\nIf your shelf frame starts to dip down or sag, then place vertical boards between the shelf and the floor to support the weight while you’re working.\\n1-7. Secure plywood to the top of the frame with screws.\\nCut out a sheet of ⁄4 inch (1.9 cm) plywood to the same length and depth as your shelf using a handsaw or circular saw. Lay the plywood on top of the shelf and put in 2 in (5.1 cm) screws through to the frame under it. Place screws every 6 inches (15 cm) down the side and brace pieces so it’s held securely.\\nYou can use thinner plywood if you want, but it may not support the weight as well.\\n1-8. Install angled brace boards every 2 ⁄2 ft (0.76 m) for more support.\\nCut a number of boards equal to how many side and brace pieces you have to 16 inches (41 cm) long. Trim the ends of the boards so they’re at a 45-degree angle and look like a trapezoid. Place the angled end of the board against the bottom of the shelf next to one of the braces. Attach the angled pieces directly to the braces and sides with 2 in (5.1 cm) screws.\\nDon’t put any weight on your shelf before you install the angle braces or else the screws could pull out of the studs and fall down.\\n2. Installing a Multiple Shelf System\\n2-1. Mark the height and length of the shelves you want to build on your wall.\\nStart your tape measure on the floor and extend it up to the height you want your tallest shelf. Then, stretch your tape measure from one wall stud to another until you reach the length you want for your shelves. Write down your measurements so you don’t forget them.\\nMake sure your measuring tape is level when you’re finding the length or your measurements may not be accurate.\\n2-2. Screw vertical support boards into the studs in your wall every 2–3 ft (61–91 cm).\\nCut 2 in × 4 in (5.1 cm × 10.2 cm) boards so they’re 6 inches (15 cm) longer than the height of your tallest shelf. Hold the support board flat against your wall so it’s vertical and lines up with one of the studs. Drive a screw every 6–10 inches (15–25 cm) along the support board to secure it to the wall. Place additional boards along the wall every 2–3 feet (61–91 cm) or on each stud.\\nFor example, if you want to have a 6 feet (1.8 m) shelf, install 3 vertical support boards.\\nIf you have concrete walls, be sure to use screws meant to use for masonry.\\n2-3. Cut angled pieces of ⁄4 in (1.9 cm) plywood to use as brackets.\\nDraw right triangles that are 16 × 8 × 18 in (41 × 20 × 46 cm) onto a sheet of ⁄4 in (1.9 cm) plywood. Make sure you have 2 angled pieces per wall support for the number of shelves you plan on hanging. Cut the pieces out from the plywood using a jigsaw or a handsaw.\\nFor example, if you have 3 vertical support boards and want 3 shelves, then you’ll need 18 angled bracket pieces.\\nAvoid using thinner pieces of plywood since they won’t support the weight of your shelf as well.\\n2-4. Glue a 2 in × 4 in (5.1 cm × 10.2 cm) board between each pair of brackets for added support.\\nLay a 2 in × 4 in (5.1 cm × 10.2 cm) board flat on your work surface to use as a spacer. Set another 2 in × 4 in (5.1 cm × 10.2 cm) board that’s 14 ⁄2 inches (37 cm) vertically on top of the board. Apply a thin layer of wood glue to the sides of the vertical board, and press 2 of the brackets on either side of it so the 16 in (41 cm) sides are flush with the top of the board. Clamp the brackets and board together until the glue sets the following day.\\nMake sure there is a 1 ⁄2 in (3.8 cm) gap between the end of the board and the 90-degree corners on the brackets, or else they won’t fit on your supports.\\n2-5. Nail the board between the brackets once the glue sets.\\nPlace a 1 in (2.5 cm) nail along the top edge of your bracket with the board. Drive a nail every 3 inches (7.6 cm) along the length of the bracket until you reach the end of the board glued between them. Be sure to nail in both sides of the bracket so it doesn’t fall apart.\\nThe brackets will support the plywood shelves and evenly distribute the weight so they don’t break.\\nDon’t drive any nails in the gap between the end of the board and the ends of the triangular pieces or you won’t be able to attach it to your supports.\\n2-6. Attach the brackets to your vertical supports so the tops are level with one another.\\nSpace out the brackets along the supports so you have 24 inches (61 cm) vertically between them. Hold the bracket so it’s flush against the wall and the gap between the triangular pieces fits onto the support. Use 2 screws that are 2 in (5.1 cm) long on each side of the bracket to secure it to the vertical support.\\nYou can adjust the vertical distance between the shelves if you want to have more space for storing your things or if the height of your tallest shelf doesn’t evenly divide by 24 inches (61 cm).\\nLay a level between the brackets when you’re installing them to make sure they aren’t crooked.\\n2-7. Cut notches in the plywood you’re using for the shelf tops.\\nTrim your plywood so it’s 18 inches (46 cm) wide and matches the length of the shelf you want. Hold the plywood against the supports so you know where to cut your notches, and mark their location on the plywood with a pencil. Use a jigsaw or a handsaw to cut the notches out of the wood so it’s 2 inches (5.1 cm) deep.\\nYou can use the same plywood you used for your brackets.\\n2-8. Secure the plywood shelves on top of the brackets with nails or screws.\\nSet the plywood on top of the mounting brackets and slide it into place so the back is flush with the wall. Drive 2 in (5.1 cm) nails or screws along the mounting brackets every 5 inches (13 cm) so it stays in place. Make sure you drive screws into every mounting bracket or else the shelf top will raise up from them.\\nOnce you secure the plywood, check if the shelf is crooked with a level to see if you need to make any adjustments.\\nWarnings\\nWear safety glasses while you’re working with power tools so you can stay protected.\\n\", \"简要回答\": \"Garages are a place to store your belongings, but they can get cramped or crowded if you place your things on the floor. If you want to move some of your items, building shelves that attach to your wall can be a great storage solution. You can either install a single shelf or install mounting braces along the height of your wall for a multi-tiered shelf. When you’re finished, you’ll be able to move your things and organize better!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Hanging a Single Shelf\", \"步骤\": [{\"编号\": 1, \"标题\": \"Measure the distance between wall studs where you want to place your shelf.\", \"描述\": \"Choose a spot in your garage where you want to place your shelf. Start your tape measure on one of the wall studs and extend it to the length you want your shelf to be so it ends on another wall stud. Make sure the tape measure stays straight and level or else your measurement won’t be accurate. Mark the measurement down on your wall or write it down so you don’t forget.\\nUse a level to double-check if your tape measure is straight while you’re taking your measurement.\\nConsider the height of the items you want to store on your shelf so you can plan to have enough room.\\nUsually, studs in a garage are exposed, but you may need to use a stud finder to locate any behind drywall.\"}, {\"编号\": 2, \"标题\": \"Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards to use for the frame.\", \"描述\": \"Use a handsaw or a bandsaw to trim 2 boards to match the length measurement you took in your garage. Then cut boards that are 16 inches (41 cm) long to use as your sides and braces. The number of side and brace pieces you need equals the length of the shelf divided by 2 ⁄2 feet (0.76 m) plus 1. Cut all of the pieces you need for your shelf framing.\\nFor example, if you want a shelf that’s 5 feet (1.5 m) long, then cut 2 boards to 5 feet (1.5 m) long and 3 boards so they’re 16 inches (41 cm) long.\\nIf the length of your shelf doesn’t evenly divide by 2 ⁄2 feet (0.76 m), then round up so you have an extra brace piece.\\nYou may be able to ask employees at a home improvement store or lumberyard to cut your wood for you when you purchase it.\\nWhen you’re finished, your shelf will be 18 inches (46 cm) deep. If you want it deeper, then cut the side and brace pieces 2 inches (5.1 cm) less than the planned depth. For example, if you want a shelf that’s 24 inches (61 cm) deep, then cut your braces to 22 inches (56 cm) each.\\nWear safety glasses if you’re working with a power saw to keep your eyes protected.\"}, {\"编号\": 3, \"标题\": \"Assemble the back and side boards into a U-shaped frame.\", \"描述\": \"Lay one of the long pieces of wood flat on your work surface and clamp one of your 16 in (41 cm) wood pieces vertically to one end. Drill 2 pocket holes diagonally into the side of your 16 in (41 cm) piece toward the long board to hide your screws. You can use a dremel tool for this. Drive 2–3 in (5.1–7.6 cm) screws into each of the 4 pocket holes to secure the side in place. Repeat the process with your second side piece on the other end.\\nYou don’t need to use pocket holes if you don’t want to, but your screws will be visible on the side of the frame.\"}, {\"编号\": 4, \"标题\": \"Screw the frame into the wall studs in your garage.\", \"描述\": \"Hold the frame against your wall so the longest board is against the studs and the side pieces are perpendicular to the wall. Ensure that it’s level on your wall so things don’t slide off the shelf once you install it. Start in the center of the frame and drive 2–3 in (5.1–7.6 cm) wood screws through the back piece to secure it to the wall studs. Use at least 2 screws per wall stud so the frame doesn’t move or wobble when you apply weight to it.\\nHave a partner help you position the frame in place and hold it steady while you’re attaching it.\"}, {\"编号\": 5, \"标题\": \"Attach the brace boards every 2 ⁄2 ft (0.76 m) along the back of the frame.\", \"描述\": \"Hold the brace piece, which is the same length as your side pieces, against the back board 2 ⁄2 feet (0.76 m) from one of the sides so it extends out from the wall. Screw the brace into the back board using 2 screws in pocket holes that are 2–3 inches (5.1–7.6 cm) long. Continue attaching your brace pieces along the length of the shelf’s frame until you reach the other end.\\nLay a level across the braces after you install them to make sure that they don’t tilt or sit crooked. If they do, then you need to remove the braces and reinstall them.\\nYou may need to adjust your brace pieces slightly if the length of your shelf doesn’t evenly divide by 2 ⁄2 feet (0.76 m).\"}, {\"编号\": 6, \"标题\": \"Screw the front board onto the frame.\", \"描述\": \"Hold the second long piece of your frame against the front edges of the braces and side pieces. Drive 2 screws that are 2–3 inches (5.1–7.6 cm) long through the front piece into the ends of the sides and braces to secure it in place. Check that the board is level after you attach each brace or side so it doesn’t hang crooked.\\nIf your shelf frame starts to dip down or sag, then place vertical boards between the shelf and the floor to support the weight while you’re working.\"}, {\"编号\": 7, \"标题\": \"Secure plywood to the top of the frame with screws.\", \"描述\": \"Cut out a sheet of ⁄4 inch (1.9 cm) plywood to the same length and depth as your shelf using a handsaw or circular saw. Lay the plywood on top of the shelf and put in 2 in (5.1 cm) screws through to the frame under it. Place screws every 6 inches (15 cm) down the side and brace pieces so it’s held securely.\\nYou can use thinner plywood if you want, but it may not support the weight as well.\"}, {\"编号\": 8, \"标题\": \"Install angled brace boards every 2 ⁄2 ft (0.76 m) for more support.\", \"描述\": \"Cut a number of boards equal to how many side and brace pieces you have to 16 inches (41 cm) long. Trim the ends of the boards so they’re at a 45-degree angle and look like a trapezoid. Place the angled end of the board against the bottom of the shelf next to one of the braces. Attach the angled pieces directly to the braces and sides with 2 in (5.1 cm) screws.\\nDon’t put any weight on your shelf before you install the angle braces or else the screws could pull out of the studs and fall down.\"}]}, {\"编号\": 2, \"标题\": \"Installing a Multiple Shelf System\", \"步骤\": [{\"编号\": 1, \"标题\": \"Mark the height and length of the shelves you want to build on your wall.\", \"描述\": \"Start your tape measure on the floor and extend it up to the height you want your tallest shelf. Then, stretch your tape measure from one wall stud to another until you reach the length you want for your shelves. Write down your measurements so you don’t forget them.\\nMake sure your measuring tape is level when you’re finding the length or your measurements may not be accurate.\"}, {\"编号\": 2, \"标题\": \"Screw vertical support boards into the studs in your wall every 2–3 ft (61–91 cm).\", \"描述\": \"Cut 2 in × 4 in (5.1 cm × 10.2 cm) boards so they’re 6 inches (15 cm) longer than the height of your tallest shelf. Hold the support board flat against your wall so it’s vertical and lines up with one of the studs. Drive a screw every 6–10 inches (15–25 cm) along the support board to secure it to the wall. Place additional boards along the wall every 2–3 feet (61–91 cm) or on each stud.\\nFor example, if you want to have a 6 feet (1.8 m) shelf, install 3 vertical support boards.\\nIf you have concrete walls, be sure to use screws meant to use for masonry.\"}, {\"编号\": 3, \"标题\": \"Cut angled pieces of ⁄4 in (1.9 cm) plywood to use as brackets.\", \"描述\": \"Draw right triangles that are 16 × 8 × 18 in (41 × 20 × 46 cm) onto a sheet of ⁄4 in (1.9 cm) plywood. Make sure you have 2 angled pieces per wall support for the number of shelves you plan on hanging. Cut the pieces out from the plywood using a jigsaw or a handsaw.\\nFor example, if you have 3 vertical support boards and want 3 shelves, then you’ll need 18 angled bracket pieces.\\nAvoid using thinner pieces of plywood since they won’t support the weight of your shelf as well.\"}, {\"编号\": 4, \"标题\": \"Glue a 2 in × 4 in (5.1 cm × 10.2 cm) board between each pair of brackets for added support.\", \"描述\": \"Lay a 2 in × 4 in (5.1 cm × 10.2 cm) board flat on your work surface to use as a spacer. Set another 2 in × 4 in (5.1 cm × 10.2 cm) board that’s 14 ⁄2 inches (37 cm) vertically on top of the board. Apply a thin layer of wood glue to the sides of the vertical board, and press 2 of the brackets on either side of it so the 16 in (41 cm) sides are flush with the top of the board. Clamp the brackets and board together until the glue sets the following day.\\nMake sure there is a 1 ⁄2 in (3.8 cm) gap between the end of the board and the 90-degree corners on the brackets, or else they won’t fit on your supports.\"}, {\"编号\": 5, \"标题\": \"Nail the board between the brackets once the glue sets.\", \"描述\": \"Place a 1 in (2.5 cm) nail along the top edge of your bracket with the board. Drive a nail every 3 inches (7.6 cm) along the length of the bracket until you reach the end of the board glued between them. Be sure to nail in both sides of the bracket so it doesn’t fall apart.\\nThe brackets will support the plywood shelves and evenly distribute the weight so they don’t break.\\nDon’t drive any nails in the gap between the end of the board and the ends of the triangular pieces or you won’t be able to attach it to your supports.\"}, {\"编号\": 6, \"标题\": \"Attach the brackets to your vertical supports so the tops are level with one another.\", \"描述\": \"Space out the brackets along the supports so you have 24 inches (61 cm) vertically between them. Hold the bracket so it’s flush against the wall and the gap between the triangular pieces fits onto the support. Use 2 screws that are 2 in (5.1 cm) long on each side of the bracket to secure it to the vertical support.\\nYou can adjust the vertical distance between the shelves if you want to have more space for storing your things or if the height of your tallest shelf doesn’t evenly divide by 24 inches (61 cm).\\nLay a level between the brackets when you’re installing them to make sure they aren’t crooked.\"}, {\"编号\": 7, \"标题\": \"Cut notches in the plywood you’re using for the shelf tops.\", \"描述\": \"Trim your plywood so it’s 18 inches (46 cm) wide and matches the length of the shelf you want. Hold the plywood against the supports so you know where to cut your notches, and mark their location on the plywood with a pencil. Use a jigsaw or a handsaw to cut the notches out of the wood so it’s 2 inches (5.1 cm) deep.\\nYou can use the same plywood you used for your brackets.\"}, {\"编号\": 8, \"标题\": \"Secure the plywood shelves on top of the brackets with nails or screws.\", \"描述\": \"Set the plywood on top of the mounting brackets and slide it into place so the back is flush with the wall. Drive 2 in (5.1 cm) nails or screws along the mounting brackets every 5 inches (13 cm) so it stays in place. Make sure you drive screws into every mounting bracket or else the shelf top will raise up from them.\\nOnce you secure the plywood, check if the shelf is crooked with a level to see if you need to make any adjustments.\"}], \"注意事项\": [\"Wear safety glasses while you’re working with power tools so you can stay protected.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,190 |
How to Build Wealth
|
1. Becoming a Savings Guru
1-1. Sit down and make a budget
First things first. You can't build wealth if you don't save money, and you can't save money if you don't know what you have and how you spend it. You probably already know the basics of how to do a budget — and if you don't, click on the link above — so we won't bore you with the nitty gritty. The big picture to remember is that setting a reasonable budget that you can stick to and learn from is a huge (!) step towards the ultimate financial independence.
1-2. Set aside part of every paycheck you earn.
How much you set aside is up to you. Some swear by 10% to 15%, others by figures a little higher. But the younger you start saving, the more time you spend saving, and the less you probably need to put away. So start saving early, even if you're only setting aside 10%.
Another rule of thumb that people use is the rule of 8x. This rule of thumb recommends that you save 8 times the salary you have by the time you retire. By this yardstick, you'd do well to have 1x your salary saved by age 35, 3x your salary saved by 3X by 45, and 5X by 55.
If you want to retire early, aim to put aside as much of your income as you are able. The exact amount you need to save depends on what your income is and on how early you would like to retire.
1-3. Take advantage of "free" money.
Few things in life are free, and money is not often one of them. In fact, money is so rarely free that you really have to grab the bull by the horns when it comes along. Here's one situation in which people earn "free" money:
Employers sometimes match 401(k) plans. This means that for every dollar of your salary that you put into your 401(k) plan, your employer will put in another dollar from their pocket. Hypothetically, if you contribute $2,500 to your 401(k) and your employer matches, they'll also pay out $2,500 for a total of $5,000. That's the closest thing to "free" money you'll probably ever get. Take advantage of it.
If you want to learn more about 401(k) plans, click here. A 401(k) plan is retirement account where the money you put into it is tax deferred, meaning it's not taxed until a later date or possibly not at all.
1-4. Put money into a Roth IRA — early!
Like a 401(k), a Roth IRA is a retirement account that gets invested and potentially isn't taxed. There's an individual limit to how much you can contribute to your IRA annually ($5,000), but a goal you might have — especially in your 20s and 30s — is to hit this max contribution every year.
Here's how effectively a Roth IRA can help you build wealth. If a 20-year-old person contributes the maximum $5,000 to their IRA every year for 45 years at 8% annual growth, magic things happen. By the time they retire, they'll have a portfolio of over $1.93 million. That's $1.7 million more than if you'd just stuck that money into a regular savings account.
How do Roth IRAs produce such wonderful wealth? Through compound interest. This is how compound interest works. A bank or other institution gives you interest on your IRA, but instead of pocketing that interest, you put it back into your pool. Then, the next time you get interest, you're not only gaining interest, but interest from your interest as well.
As with all savings vehicles, the earlier you start, the better. If you make a one-time contribution of $5,000 at age 20 and then let it sit for 45 years at 8% growth, you'd have a whopping $160,000. If, on the other hand, you make a one-time contribution of $5,000 at age 39, by retirement age that $5,000 would only be about $40,000. So start early!
1-5. Wean yourself off of credit and debit cards.
While credit cards can be incredibly useful in some situations, they can promote really bad financial behavior in others. That's because credit cards can encourage people to spend money they don't have, to push very real worries farther out into the future until they finally become unavoidable.
Not only this, scientists have discovered that the human brain thinks about credit and real money very differently. One study found that credit card users outspent cash users by an average of 12% to 18%, while McDonald's found that people who pay with plastic spend an average of $2.50 more in their stores than their cash counterparts. Why is this?
We don't know for sure, but we think that cold, hard cash feels a lot more like "money" than credit cards do, perhaps because the money isn't physically present when you swipe the card. In short, credit can feel like Monopoly money — fake — in the primitive part of our brains.
1-6. Save your tax refund, or at least spend it wisely.
When the government issues a tax refund at the beginning of the year, many people go on a spending spree. They think, "Hey, here's this windfall. Why don't I spend it and have some fun with it?" While this is a perfectly acceptable thing to do on occasion (and given good circumstances), it doesn't exactly help you build wealth. Instead of spending the tax refund, try to save it, invest it, or use it to pay off significant debts that you have. It may not feel as good as spending it on a new set of deck chairs or a rebuilt kitchen, but it will help you achieve your goal of preparing for the future.
1-7. Change your perspective about saving.
We know saving is hard. Incredibly hard. By its very nature, saving is deferring present pleasure for future gain, and that's a courageous act. By tilting your head and looking at the process from a different angle, you can motivate yourself to be a much better saver. Here are a couple pointers:
Whenever you make a bigger purchase, divide the cost of the item into your hourly wage. So if you're eyeing those $300 pair of shoes, but you only make $12/hour, that's 25 hours of work, or more than half a work week. Are the shoes worth that much to you? Sometimes, they will be.
Cut your savings goals into smaller chunks. Instead of setting a goal of saving $5,500 per year, think in terms of months, weeks, or even days. Think, "Today I'm going to try to save $15 and put it away." If you do that for every day of the year, that will turn into $5,500.
2. Actively Building your Wealth
2-1. Talk to a certified financial planner.
Have you ever heard the phrase "It takes money to make money?" Well, when it comes to a good financial planner, that's often the case. A financial planner will cost you money, especially if she's a good one. But the idea is that she'll ultimately make you more money than she charges. By that measure, it's a good investment. It will help you build wealth.
A good financial planner does a whole lot more than manage your money. She teaches you about investment strategies, explains short- and long-term goals, helps you develop a healthy emotional and rational relationship with wealth, and tells you when to spend some of your hard-earned shekels.
2-2. Decide if you want to start investing parts of your portfolio.
Investing your portfolio is crucial if you want to build, and not just maintain, your wealth. There are tons of different ways to invest, and investing in the stock market a good financial planner will be able to guide you in the right direction. Here are some ways to think about investing:
Think about investing in an index. If you invest in the S&P 500, for example, or the Dow Jones, what you're doing is betting on the American economy to succeed. Many investors think that dumping money into an index is a relatively safe and smart bet.
Think about investing in a mutual fund. A mutual fund is a collection stocks or bonds that are bundled together to pool risk. While they tend not to make as much money as dumping all your money into one or two stocks, it's much less risky.
2-3. Try not to get tangled up in day trading.
You may think that you can make a killing off the stock market by buying low and selling high each and every day, but time will eventually catch up to you and prove you wrong. Even if you marshall solid business fundamentals, industry health, or other value-investing tenets when making your picks, what you're doing is essentially speculating, or gambling, instead of investing. And when it comes to gambling, the house almost always wins.
A mountain of academic research has found that day trading is not profitable. Not only are you incurring big transaction fees each and every day, but you're usually only seeing 25% and 50% increases — if you're lucky. It's very hard to time the stock market correctly. The people who simply choose good stocks and leave their money invested for long periods of time usually make far more money than people who flit back and forth buying and selling.
2-4. Consider putting money into foreign or emerging markets.
For a long, long time, United States stocks and bonds were the most lucrative thing you could invest in. Now, emerging markets are offering more growth in certain sectors. Investing in foreign stocks or bonds will round out your portfolio and give it the risk reduction that you might not otherwise find.
2-5. Consider investing in real estate
Investing in property and real estate can be a lucrative way to boost your wealth, but not necessarily. The class of people who believed that the value of real estate would only increase lay at the heart of the Great Recession of 2008. People soon found the values of their houses plummeting as credit became severely pinched. Since the market stabilized, many more are again jumping into the housing market as a means to build wealth. Here are some tips you can use if you do choose to invest in property:
Consider buying a home you can afford and building equity in it instead of paying rent. Buying a mortgage is probably one of the single most expensive purchases you'll make in your life, but that shouldn't dissuade you from buying a home you can afford if the financials make sense. Because why pay hundreds or thousands of dollars in rent to a landlord with no property to show instead of building equity in something that you can one day fully call your own? If you're financially ready to own a home (they cost a lot of money to upkeep), this can be a sound move.
Flip homes with caution. Be wary about flipping. Flipping is when you buy a house, quickly upgrade it for as little money as possible, and then put the upgraded house on the market so that you can make a profit. Houses can be flipped, and some have done so profitably, but houses can also founder on the market for a long time, become money pits, or simply cost more than someone is willing to pay for them.
3. Becoming a Smarter Consumer
3-1. Live within your means.
This is one of the hardest lessons people attempt to learn as they learn more about personal finance. Live within your means now in order to live above your means later. If you live beyond your means now, expect to live below it in the future. For most people, it's easier to move up the ranks comfort instead of down.
3-2. Never purchase expensive items on impulse.
You may want that brand new car after you see your best friend driving downtown with a slick pair of wheels, but that's your emotional half talking, not your rational half. Here's what you do if you feel the emotional impulse to buy something that your rational half knows you maybe shouldn't:
Institute a mandatory waiting period. Wait at least a week, possibly even to the end of the month when you have a better idea of what your finances will be. If you still want to buy the item after a week or longer, it's probably not an impulse buy anymore.
3-3. Don't go grocery shopping when you're hungry and, for God's sake, make a list.
Several studies have shown that people who shop while they're hungry buy more than they need as well as more caloric foods. So eat before you leave to go grocery shopping, and make a list. Then, at the grocery store, only buy the items on your list, giving yourself one or two exceptions. That way, you'll buy what you need, not what you think you may need. Remember, research suggests that approximately 12% of what you purchase at the grocery store will end up thrown out anyway, so do not add to the expense of purchasing items that you will not eat.
3-4. Buy items online, and in bulk!
Instead of buying one box of Kleenex that you know you'll run through in a month, get smart and buy a year's supply. Retailers heavily discount items bought in bulk, passing the savings onto you. And if you're really looking for the most bang for your bulk, check out prices online before you buy in person. Online prices are often much cheaper because retailers don't have to pay for as much labor or show space — only warehousing.
3-5. Bring lunch to work more often than not.
If buying lunch costs $10 on average and bringing lunch only costs $5 on average, that's a savings of $1,300 over the course of a year. That's more than enough to start a small rainy day or emergency fund in case you suffer any unexpected costs or lose your job. Of course, you want to balance thriftiness with sociability, so carve out a little time and money to eat out with your co-workers every once in a while.
3-6. If you have a house with a mortgage, refinance your mortgage to save a lot of money.
Refinancing your mortgage can shave thousands of dollars off your monthly payments over the life of the loan. Especially if you started off with an adjustable rate mortgage (ARM) and your interest rates have gotten more expensive to deal with, you should consider refinancing.
4. Building Wealth by Improving your Skills
4-1. Learn to earn.
If you find that your skills limit your earning potential consider going back to school. Trade school and community colleges have so much more to offer for your dollar. If your interest lies in the computer industry, for example, many community colleges offer computer certification tests.
The tuition and fees are usually less expensive and the training consumes less time than traditional degrees because you don't have to take basic courses like math, English and history to get a technology or skills degree! As a bonus you can take many required courses for a two year degree online.
Also, it's worth noting, you shouldn't underestimate the power of an associate degree. After all many employers just want to see that you can finish your program and be self-motivated to improve yourself, while others just want "the paper."
4-2. Continue to network
Don't be afraid of office politics; “scratching” someone else's back an in order to have yours “scratched” could be a very good thing.
4-3. Support community cooperation.
Keep tabs on community endeavors such as the local chamber of commerce and the Small Business Association. Spend time volunteering there, talking with members, and giving back to your community. Just like with networking, you never know how you might impact a life, or how they might impact yours. It pays to have a lot of lines in the water when fishing.
4-4. Learn to use your money.
After learning the delicate dance of scrimping and saving, of sacrificing for your future, it's good to remind yourself that once in a while, it's good to spend. Because, after all, money isn't an end in itself. It is a means to an end, and its true value lies in what you can buy with it, not in how much you have by the time you die. So learn to treat yourself to life's simple and not-so-simple pleasures once in a while — a ticket to Verdi, a trip to China, a pair of leather shoes. That way, you can also learn to enjoy life while you're living it.
Tips
Read- yes, read. Read everything, know what's going on in your industry (trends, new concepts), learn what's going on in the World. This is a global economy and likely whatever is happening in the world is affecting your industry.
Learn to invest... profitably.
If your company offers a 401k plan then contribute. The company almost always matches your contribution up to a certain percentage. That's FREE MONEY!- you didn't have to do anything to get that extra money except give yourself money. It can't be any easier than that.
Warnings
Don't spend your savings for desires and wants.
Don't forget to plant your "seed money" or else you'll have no "crop/harvest"...
If you currently invest in a 401k or similar program, whatever you do- DON'T BORROW AGAINST IT, there are heavy consequences.
Don't work for minimum wage- after all they (the business) would pay you less, if it were legal.
Investing advice: Don't eat the seed (no crop) or eat all of your chicken's fertile eggs (no baby chicks).
All your hens will get old and leave no income!
|
{
"create_time": "20230517 10:59:14",
"回答明细": "{\"回答\": \"1. Becoming a Savings Guru\\n1-1. Sit down and make a budget\\nFirst things first. You can't build wealth if you don't save money, and you can't save money if you don't know what you have and how you spend it. You probably already know the basics of how to do a budget — and if you don't, click on the link above — so we won't bore you with the nitty gritty. The big picture to remember is that setting a reasonable budget that you can stick to and learn from is a huge (!) step towards the ultimate financial independence.\\n1-2. Set aside part of every paycheck you earn.\\nHow much you set aside is up to you. Some swear by 10% to 15%, others by figures a little higher. But the younger you start saving, the more time you spend saving, and the less you probably need to put away. So start saving early, even if you're only setting aside 10%.\\nAnother rule of thumb that people use is the rule of 8x. This rule of thumb recommends that you save 8 times the salary you have by the time you retire. By this yardstick, you'd do well to have 1x your salary saved by age 35, 3x your salary saved by 3X by 45, and 5X by 55.\\nIf you want to retire early, aim to put aside as much of your income as you are able. The exact amount you need to save depends on what your income is and on how early you would like to retire.\\n1-3. Take advantage of \\\"free\\\" money.\\nFew things in life are free, and money is not often one of them. In fact, money is so rarely free that you really have to grab the bull by the horns when it comes along. Here's one situation in which people earn \\\"free\\\" money:\\nEmployers sometimes match 401(k) plans. This means that for every dollar of your salary that you put into your 401(k) plan, your employer will put in another dollar from their pocket. Hypothetically, if you contribute $2,500 to your 401(k) and your employer matches, they'll also pay out $2,500 for a total of $5,000. That's the closest thing to \\\"free\\\" money you'll probably ever get. Take advantage of it.\\nIf you want to learn more about 401(k) plans, click here. A 401(k) plan is retirement account where the money you put into it is tax deferred, meaning it's not taxed until a later date or possibly not at all.\\n1-4. Put money into a Roth IRA — early!\\nLike a 401(k), a Roth IRA is a retirement account that gets invested and potentially isn't taxed. There's an individual limit to how much you can contribute to your IRA annually ($5,000), but a goal you might have — especially in your 20s and 30s — is to hit this max contribution every year.\\nHere's how effectively a Roth IRA can help you build wealth. If a 20-year-old person contributes the maximum $5,000 to their IRA every year for 45 years at 8% annual growth, magic things happen. By the time they retire, they'll have a portfolio of over $1.93 million. That's $1.7 million more than if you'd just stuck that money into a regular savings account.\\nHow do Roth IRAs produce such wonderful wealth? Through compound interest. This is how compound interest works. A bank or other institution gives you interest on your IRA, but instead of pocketing that interest, you put it back into your pool. Then, the next time you get interest, you're not only gaining interest, but interest from your interest as well.\\nAs with all savings vehicles, the earlier you start, the better. If you make a one-time contribution of $5,000 at age 20 and then let it sit for 45 years at 8% growth, you'd have a whopping $160,000. If, on the other hand, you make a one-time contribution of $5,000 at age 39, by retirement age that $5,000 would only be about $40,000. So start early!\\n1-5. Wean yourself off of credit and debit cards.\\nWhile credit cards can be incredibly useful in some situations, they can promote really bad financial behavior in others. That's because credit cards can encourage people to spend money they don't have, to push very real worries farther out into the future until they finally become unavoidable.\\nNot only this, scientists have discovered that the human brain thinks about credit and real money very differently. One study found that credit card users outspent cash users by an average of 12% to 18%, while McDonald's found that people who pay with plastic spend an average of $2.50 more in their stores than their cash counterparts. Why is this?\\nWe don't know for sure, but we think that cold, hard cash feels a lot more like \\\"money\\\" than credit cards do, perhaps because the money isn't physically present when you swipe the card. In short, credit can feel like Monopoly money — fake — in the primitive part of our brains.\\n1-6. Save your tax refund, or at least spend it wisely.\\nWhen the government issues a tax refund at the beginning of the year, many people go on a spending spree. They think, \\\"Hey, here's this windfall. Why don't I spend it and have some fun with it?\\\" While this is a perfectly acceptable thing to do on occasion (and given good circumstances), it doesn't exactly help you build wealth. Instead of spending the tax refund, try to save it, invest it, or use it to pay off significant debts that you have. It may not feel as good as spending it on a new set of deck chairs or a rebuilt kitchen, but it will help you achieve your goal of preparing for the future.\\n1-7. Change your perspective about saving.\\nWe know saving is hard. Incredibly hard. By its very nature, saving is deferring present pleasure for future gain, and that's a courageous act. By tilting your head and looking at the process from a different angle, you can motivate yourself to be a much better saver. Here are a couple pointers:\\nWhenever you make a bigger purchase, divide the cost of the item into your hourly wage. So if you're eyeing those $300 pair of shoes, but you only make $12/hour, that's 25 hours of work, or more than half a work week. Are the shoes worth that much to you? Sometimes, they will be.\\nCut your savings goals into smaller chunks. Instead of setting a goal of saving $5,500 per year, think in terms of months, weeks, or even days. Think, \\\"Today I'm going to try to save $15 and put it away.\\\" If you do that for every day of the year, that will turn into $5,500.\\n2. Actively Building your Wealth\\n2-1. Talk to a certified financial planner.\\nHave you ever heard the phrase \\\"It takes money to make money?\\\" Well, when it comes to a good financial planner, that's often the case. A financial planner will cost you money, especially if she's a good one. But the idea is that she'll ultimately make you more money than she charges. By that measure, it's a good investment. It will help you build wealth.\\nA good financial planner does a whole lot more than manage your money. She teaches you about investment strategies, explains short- and long-term goals, helps you develop a healthy emotional and rational relationship with wealth, and tells you when to spend some of your hard-earned shekels.\\n2-2. Decide if you want to start investing parts of your portfolio.\\nInvesting your portfolio is crucial if you want to build, and not just maintain, your wealth. There are tons of different ways to invest, and investing in the stock market a good financial planner will be able to guide you in the right direction. Here are some ways to think about investing:\\nThink about investing in an index. If you invest in the S&P 500, for example, or the Dow Jones, what you're doing is betting on the American economy to succeed. Many investors think that dumping money into an index is a relatively safe and smart bet.\\nThink about investing in a mutual fund. A mutual fund is a collection stocks or bonds that are bundled together to pool risk. While they tend not to make as much money as dumping all your money into one or two stocks, it's much less risky.\\n2-3. Try not to get tangled up in day trading.\\nYou may think that you can make a killing off the stock market by buying low and selling high each and every day, but time will eventually catch up to you and prove you wrong. Even if you marshall solid business fundamentals, industry health, or other value-investing tenets when making your picks, what you're doing is essentially speculating, or gambling, instead of investing. And when it comes to gambling, the house almost always wins.\\nA mountain of academic research has found that day trading is not profitable. Not only are you incurring big transaction fees each and every day, but you're usually only seeing 25% and 50% increases — if you're lucky. It's very hard to time the stock market correctly. The people who simply choose good stocks and leave their money invested for long periods of time usually make far more money than people who flit back and forth buying and selling.\\n2-4. Consider putting money into foreign or emerging markets.\\nFor a long, long time, United States stocks and bonds were the most lucrative thing you could invest in. Now, emerging markets are offering more growth in certain sectors. Investing in foreign stocks or bonds will round out your portfolio and give it the risk reduction that you might not otherwise find.\\n2-5. Consider investing in real estate\\nInvesting in property and real estate can be a lucrative way to boost your wealth, but not necessarily. The class of people who believed that the value of real estate would only increase lay at the heart of the Great Recession of 2008. People soon found the values of their houses plummeting as credit became severely pinched. Since the market stabilized, many more are again jumping into the housing market as a means to build wealth. Here are some tips you can use if you do choose to invest in property:\\nConsider buying a home you can afford and building equity in it instead of paying rent. Buying a mortgage is probably one of the single most expensive purchases you'll make in your life, but that shouldn't dissuade you from buying a home you can afford if the financials make sense. Because why pay hundreds or thousands of dollars in rent to a landlord with no property to show instead of building equity in something that you can one day fully call your own? If you're financially ready to own a home (they cost a lot of money to upkeep), this can be a sound move.\\nFlip homes with caution. Be wary about flipping. Flipping is when you buy a house, quickly upgrade it for as little money as possible, and then put the upgraded house on the market so that you can make a profit. Houses can be flipped, and some have done so profitably, but houses can also founder on the market for a long time, become money pits, or simply cost more than someone is willing to pay for them.\\n3. Becoming a Smarter Consumer\\n3-1. Live within your means.\\nThis is one of the hardest lessons people attempt to learn as they learn more about personal finance. Live within your means now in order to live above your means later. If you live beyond your means now, expect to live below it in the future. For most people, it's easier to move up the ranks comfort instead of down.\\n3-2. Never purchase expensive items on impulse.\\nYou may want that brand new car after you see your best friend driving downtown with a slick pair of wheels, but that's your emotional half talking, not your rational half. Here's what you do if you feel the emotional impulse to buy something that your rational half knows you maybe shouldn't:\\nInstitute a mandatory waiting period. Wait at least a week, possibly even to the end of the month when you have a better idea of what your finances will be. If you still want to buy the item after a week or longer, it's probably not an impulse buy anymore.\\n3-3. Don't go grocery shopping when you're hungry and, for God's sake, make a list.\\nSeveral studies have shown that people who shop while they're hungry buy more than they need as well as more caloric foods. So eat before you leave to go grocery shopping, and make a list. Then, at the grocery store, only buy the items on your list, giving yourself one or two exceptions. That way, you'll buy what you need, not what you think you may need. Remember, research suggests that approximately 12% of what you purchase at the grocery store will end up thrown out anyway, so do not add to the expense of purchasing items that you will not eat.\\n3-4. Buy items online, and in bulk!\\nInstead of buying one box of Kleenex that you know you'll run through in a month, get smart and buy a year's supply. Retailers heavily discount items bought in bulk, passing the savings onto you. And if you're really looking for the most bang for your bulk, check out prices online before you buy in person. Online prices are often much cheaper because retailers don't have to pay for as much labor or show space — only warehousing.\\n3-5. Bring lunch to work more often than not.\\nIf buying lunch costs $10 on average and bringing lunch only costs $5 on average, that's a savings of $1,300 over the course of a year. That's more than enough to start a small rainy day or emergency fund in case you suffer any unexpected costs or lose your job. Of course, you want to balance thriftiness with sociability, so carve out a little time and money to eat out with your co-workers every once in a while.\\n3-6. If you have a house with a mortgage, refinance your mortgage to save a lot of money.\\nRefinancing your mortgage can shave thousands of dollars off your monthly payments over the life of the loan. Especially if you started off with an adjustable rate mortgage (ARM) and your interest rates have gotten more expensive to deal with, you should consider refinancing.\\n4. Building Wealth by Improving your Skills\\n4-1. Learn to earn.\\nIf you find that your skills limit your earning potential consider going back to school. Trade school and community colleges have so much more to offer for your dollar. If your interest lies in the computer industry, for example, many community colleges offer computer certification tests.\\nThe tuition and fees are usually less expensive and the training consumes less time than traditional degrees because you don't have to take basic courses like math, English and history to get a technology or skills degree! As a bonus you can take many required courses for a two year degree online.\\nAlso, it's worth noting, you shouldn't underestimate the power of an associate degree. After all many employers just want to see that you can finish your program and be self-motivated to improve yourself, while others just want \\\"the paper.\\\"\\n4-2. Continue to network\\nDon't be afraid of office politics; “scratching” someone else's back an in order to have yours “scratched” could be a very good thing.\\n4-3. Support community cooperation.\\nKeep tabs on community endeavors such as the local chamber of commerce and the Small Business Association. Spend time volunteering there, talking with members, and giving back to your community. Just like with networking, you never know how you might impact a life, or how they might impact yours. It pays to have a lot of lines in the water when fishing.\\n4-4. Learn to use your money.\\nAfter learning the delicate dance of scrimping and saving, of sacrificing for your future, it's good to remind yourself that once in a while, it's good to spend. Because, after all, money isn't an end in itself. It is a means to an end, and its true value lies in what you can buy with it, not in how much you have by the time you die. So learn to treat yourself to life's simple and not-so-simple pleasures once in a while — a ticket to Verdi, a trip to China, a pair of leather shoes. That way, you can also learn to enjoy life while you're living it.\\nTips\\nRead- yes, read. Read everything, know what's going on in your industry (trends, new concepts), learn what's going on in the World. This is a global economy and likely whatever is happening in the world is affecting your industry.\\nLearn to invest... profitably.\\nIf your company offers a 401k plan then contribute. The company almost always matches your contribution up to a certain percentage. That's FREE MONEY!- you didn't have to do anything to get that extra money except give yourself money. It can't be any easier than that.\\nWarnings\\nDon't spend your savings for desires and wants.\\nDon't forget to plant your \\\"seed money\\\" or else you'll have no \\\"crop/harvest\\\"...\\nIf you currently invest in a 401k or similar program, whatever you do- DON'T BORROW AGAINST IT, there are heavy consequences.\\nDon't work for minimum wage- after all they (the business) would pay you less, if it were legal.\\nInvesting advice: Don't eat the seed (no crop) or eat all of your chicken's fertile eggs (no baby chicks).\\nAll your hens will get old and leave no income!\\n\", \"简要回答\": \"Building your wealth is almost every person's dream. After years of hard work and toil, you want something to show for it. But how do you set aside the needs of the present and invest in your future? Here's a quick but comprehensive guide on how to do just that.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Becoming a Savings Guru\", \"步骤\": [{\"编号\": 1, \"标题\": \"Sit down and make a budget\", \"描述\": \"First things first. You can't build wealth if you don't save money, and you can't save money if you don't know what you have and how you spend it. You probably already know the basics of how to do a budget — and if you don't, click on the link above — so we won't bore you with the nitty gritty. The big picture to remember is that setting a reasonable budget that you can stick to and learn from is a huge (!) step towards the ultimate financial independence.\"}, {\"编号\": 2, \"标题\": \"Set aside part of every paycheck you earn.\", \"描述\": \"How much you set aside is up to you. Some swear by 10% to 15%, others by figures a little higher. But the younger you start saving, the more time you spend saving, and the less you probably need to put away. So start saving early, even if you're only setting aside 10%.\\nAnother rule of thumb that people use is the rule of 8x. This rule of thumb recommends that you save 8 times the salary you have by the time you retire. By this yardstick, you'd do well to have 1x your salary saved by age 35, 3x your salary saved by 3X by 45, and 5X by 55.\\nIf you want to retire early, aim to put aside as much of your income as you are able. The exact amount you need to save depends on what your income is and on how early you would like to retire.\"}, {\"编号\": 3, \"标题\": \"Take advantage of \\\"free\\\" money.\", \"描述\": \"Few things in life are free, and money is not often one of them. In fact, money is so rarely free that you really have to grab the bull by the horns when it comes along. Here's one situation in which people earn \\\"free\\\" money:\\nEmployers sometimes match 401(k) plans. This means that for every dollar of your salary that you put into your 401(k) plan, your employer will put in another dollar from their pocket. Hypothetically, if you contribute $2,500 to your 401(k) and your employer matches, they'll also pay out $2,500 for a total of $5,000. That's the closest thing to \\\"free\\\" money you'll probably ever get. Take advantage of it.\\nIf you want to learn more about 401(k) plans, click here. A 401(k) plan is retirement account where the money you put into it is tax deferred, meaning it's not taxed until a later date or possibly not at all.\"}, {\"编号\": 4, \"标题\": \"Put money into a Roth IRA — early!\", \"描述\": \"Like a 401(k), a Roth IRA is a retirement account that gets invested and potentially isn't taxed. There's an individual limit to how much you can contribute to your IRA annually ($5,000), but a goal you might have — especially in your 20s and 30s — is to hit this max contribution every year.\\nHere's how effectively a Roth IRA can help you build wealth. If a 20-year-old person contributes the maximum $5,000 to their IRA every year for 45 years at 8% annual growth, magic things happen. By the time they retire, they'll have a portfolio of over $1.93 million. That's $1.7 million more than if you'd just stuck that money into a regular savings account.\\nHow do Roth IRAs produce such wonderful wealth? Through compound interest. This is how compound interest works. A bank or other institution gives you interest on your IRA, but instead of pocketing that interest, you put it back into your pool. Then, the next time you get interest, you're not only gaining interest, but interest from your interest as well.\\nAs with all savings vehicles, the earlier you start, the better. If you make a one-time contribution of $5,000 at age 20 and then let it sit for 45 years at 8% growth, you'd have a whopping $160,000. If, on the other hand, you make a one-time contribution of $5,000 at age 39, by retirement age that $5,000 would only be about $40,000. So start early!\"}, {\"编号\": 5, \"标题\": \"Wean yourself off of credit and debit cards.\", \"描述\": \"While credit cards can be incredibly useful in some situations, they can promote really bad financial behavior in others. That's because credit cards can encourage people to spend money they don't have, to push very real worries farther out into the future until they finally become unavoidable.\\nNot only this, scientists have discovered that the human brain thinks about credit and real money very differently. One study found that credit card users outspent cash users by an average of 12% to 18%, while McDonald's found that people who pay with plastic spend an average of $2.50 more in their stores than their cash counterparts. Why is this?\\nWe don't know for sure, but we think that cold, hard cash feels a lot more like \\\"money\\\" than credit cards do, perhaps because the money isn't physically present when you swipe the card. In short, credit can feel like Monopoly money — fake — in the primitive part of our brains.\"}, {\"编号\": 6, \"标题\": \"Save your tax refund, or at least spend it wisely.\", \"描述\": \"When the government issues a tax refund at the beginning of the year, many people go on a spending spree. They think, \\\"Hey, here's this windfall. Why don't I spend it and have some fun with it?\\\" While this is a perfectly acceptable thing to do on occasion (and given good circumstances), it doesn't exactly help you build wealth. Instead of spending the tax refund, try to save it, invest it, or use it to pay off significant debts that you have. It may not feel as good as spending it on a new set of deck chairs or a rebuilt kitchen, but it will help you achieve your goal of preparing for the future.\"}, {\"编号\": 7, \"标题\": \"Change your perspective about saving.\", \"描述\": \"We know saving is hard. Incredibly hard. By its very nature, saving is deferring present pleasure for future gain, and that's a courageous act. By tilting your head and looking at the process from a different angle, you can motivate yourself to be a much better saver. Here are a couple pointers:\\nWhenever you make a bigger purchase, divide the cost of the item into your hourly wage. So if you're eyeing those $300 pair of shoes, but you only make $12/hour, that's 25 hours of work, or more than half a work week. Are the shoes worth that much to you? Sometimes, they will be.\\nCut your savings goals into smaller chunks. Instead of setting a goal of saving $5,500 per year, think in terms of months, weeks, or even days. Think, \\\"Today I'm going to try to save $15 and put it away.\\\" If you do that for every day of the year, that will turn into $5,500.\"}]}, {\"编号\": 2, \"标题\": \"Actively Building your Wealth\", \"步骤\": [{\"编号\": 1, \"标题\": \"Talk to a certified financial planner.\", \"描述\": \"Have you ever heard the phrase \\\"It takes money to make money?\\\" Well, when it comes to a good financial planner, that's often the case. A financial planner will cost you money, especially if she's a good one. But the idea is that she'll ultimately make you more money than she charges. By that measure, it's a good investment. It will help you build wealth.\\nA good financial planner does a whole lot more than manage your money. She teaches you about investment strategies, explains short- and long-term goals, helps you develop a healthy emotional and rational relationship with wealth, and tells you when to spend some of your hard-earned shekels.\"}, {\"编号\": 2, \"标题\": \"Decide if you want to start investing parts of your portfolio.\", \"描述\": \"Investing your portfolio is crucial if you want to build, and not just maintain, your wealth. There are tons of different ways to invest, and investing in the stock market a good financial planner will be able to guide you in the right direction. Here are some ways to think about investing:\\nThink about investing in an index. If you invest in the S&P 500, for example, or the Dow Jones, what you're doing is betting on the American economy to succeed. Many investors think that dumping money into an index is a relatively safe and smart bet.\\nThink about investing in a mutual fund. A mutual fund is a collection stocks or bonds that are bundled together to pool risk. While they tend not to make as much money as dumping all your money into one or two stocks, it's much less risky.\"}, {\"编号\": 3, \"标题\": \"Try not to get tangled up in day trading.\", \"描述\": \"You may think that you can make a killing off the stock market by buying low and selling high each and every day, but time will eventually catch up to you and prove you wrong. Even if you marshall solid business fundamentals, industry health, or other value-investing tenets when making your picks, what you're doing is essentially speculating, or gambling, instead of investing. And when it comes to gambling, the house almost always wins.\\nA mountain of academic research has found that day trading is not profitable. Not only are you incurring big transaction fees each and every day, but you're usually only seeing 25% and 50% increases — if you're lucky. It's very hard to time the stock market correctly. The people who simply choose good stocks and leave their money invested for long periods of time usually make far more money than people who flit back and forth buying and selling.\"}, {\"编号\": 4, \"标题\": \"Consider putting money into foreign or emerging markets.\", \"描述\": \"For a long, long time, United States stocks and bonds were the most lucrative thing you could invest in. Now, emerging markets are offering more growth in certain sectors. Investing in foreign stocks or bonds will round out your portfolio and give it the risk reduction that you might not otherwise find.\"}, {\"编号\": 5, \"标题\": \"Consider investing in real estate\", \"描述\": \"Investing in property and real estate can be a lucrative way to boost your wealth, but not necessarily. The class of people who believed that the value of real estate would only increase lay at the heart of the Great Recession of 2008. People soon found the values of their houses plummeting as credit became severely pinched. Since the market stabilized, many more are again jumping into the housing market as a means to build wealth. Here are some tips you can use if you do choose to invest in property:\\nConsider buying a home you can afford and building equity in it instead of paying rent. Buying a mortgage is probably one of the single most expensive purchases you'll make in your life, but that shouldn't dissuade you from buying a home you can afford if the financials make sense. Because why pay hundreds or thousands of dollars in rent to a landlord with no property to show instead of building equity in something that you can one day fully call your own? If you're financially ready to own a home (they cost a lot of money to upkeep), this can be a sound move.\\nFlip homes with caution. Be wary about flipping. Flipping is when you buy a house, quickly upgrade it for as little money as possible, and then put the upgraded house on the market so that you can make a profit. Houses can be flipped, and some have done so profitably, but houses can also founder on the market for a long time, become money pits, or simply cost more than someone is willing to pay for them.\"}]}, {\"编号\": 3, \"标题\": \"Becoming a Smarter Consumer\", \"步骤\": [{\"编号\": 1, \"标题\": \"Live within your means.\", \"描述\": \"This is one of the hardest lessons people attempt to learn as they learn more about personal finance. Live within your means now in order to live above your means later. If you live beyond your means now, expect to live below it in the future. For most people, it's easier to move up the ranks comfort instead of down.\"}, {\"编号\": 2, \"标题\": \"Never purchase expensive items on impulse.\", \"描述\": \"You may want that brand new car after you see your best friend driving downtown with a slick pair of wheels, but that's your emotional half talking, not your rational half. Here's what you do if you feel the emotional impulse to buy something that your rational half knows you maybe shouldn't:\\nInstitute a mandatory waiting period. Wait at least a week, possibly even to the end of the month when you have a better idea of what your finances will be. If you still want to buy the item after a week or longer, it's probably not an impulse buy anymore.\"}, {\"编号\": 3, \"标题\": \"Don't go grocery shopping when you're hungry and, for God's sake, make a list.\", \"描述\": \"Several studies have shown that people who shop while they're hungry buy more than they need as well as more caloric foods. So eat before you leave to go grocery shopping, and make a list. Then, at the grocery store, only buy the items on your list, giving yourself one or two exceptions. That way, you'll buy what you need, not what you think you may need. Remember, research suggests that approximately 12% of what you purchase at the grocery store will end up thrown out anyway, so do not add to the expense of purchasing items that you will not eat.\"}, {\"编号\": 4, \"标题\": \"Buy items online, and in bulk!\", \"描述\": \"Instead of buying one box of Kleenex that you know you'll run through in a month, get smart and buy a year's supply. Retailers heavily discount items bought in bulk, passing the savings onto you. And if you're really looking for the most bang for your bulk, check out prices online before you buy in person. Online prices are often much cheaper because retailers don't have to pay for as much labor or show space — only warehousing.\"}, {\"编号\": 5, \"标题\": \"Bring lunch to work more often than not.\", \"描述\": \"If buying lunch costs $10 on average and bringing lunch only costs $5 on average, that's a savings of $1,300 over the course of a year. That's more than enough to start a small rainy day or emergency fund in case you suffer any unexpected costs or lose your job. Of course, you want to balance thriftiness with sociability, so carve out a little time and money to eat out with your co-workers every once in a while.\"}, {\"编号\": 6, \"标题\": \"If you have a house with a mortgage, refinance your mortgage to save a lot of money.\", \"描述\": \"Refinancing your mortgage can shave thousands of dollars off your monthly payments over the life of the loan. Especially if you started off with an adjustable rate mortgage (ARM) and your interest rates have gotten more expensive to deal with, you should consider refinancing.\"}]}, {\"编号\": 4, \"标题\": \"Building Wealth by Improving your Skills\", \"步骤\": [{\"编号\": 1, \"标题\": \"Learn to earn.\", \"描述\": \"If you find that your skills limit your earning potential consider going back to school. Trade school and community colleges have so much more to offer for your dollar. If your interest lies in the computer industry, for example, many community colleges offer computer certification tests.\\nThe tuition and fees are usually less expensive and the training consumes less time than traditional degrees because you don't have to take basic courses like math, English and history to get a technology or skills degree! As a bonus you can take many required courses for a two year degree online.\\nAlso, it's worth noting, you shouldn't underestimate the power of an associate degree. After all many employers just want to see that you can finish your program and be self-motivated to improve yourself, while others just want \\\"the paper.\\\"\"}, {\"编号\": 2, \"标题\": \"Continue to network\", \"描述\": \"Don't be afraid of office politics; “scratching” someone else's back an in order to have yours “scratched” could be a very good thing.\"}, {\"编号\": 3, \"标题\": \"Support community cooperation.\", \"描述\": \"Keep tabs on community endeavors such as the local chamber of commerce and the Small Business Association. Spend time volunteering there, talking with members, and giving back to your community. Just like with networking, you never know how you might impact a life, or how they might impact yours. It pays to have a lot of lines in the water when fishing.\"}, {\"编号\": 4, \"标题\": \"Learn to use your money.\", \"描述\": \"After learning the delicate dance of scrimping and saving, of sacrificing for your future, it's good to remind yourself that once in a while, it's good to spend. Because, after all, money isn't an end in itself. It is a means to an end, and its true value lies in what you can buy with it, not in how much you have by the time you die. So learn to treat yourself to life's simple and not-so-simple pleasures once in a while — a ticket to Verdi, a trip to China, a pair of leather shoes. That way, you can also learn to enjoy life while you're living it.\"}], \"小提示\": [\"Read- yes, read. Read everything, know what's going on in your industry (trends, new concepts), learn what's going on in the World. This is a global economy and likely whatever is happening in the world is affecting your industry.\\n\", \"Learn to invest... profitably.\\n\", \"If your company offers a 401k plan then contribute. The company almost always matches your contribution up to a certain percentage. That's FREE MONEY!- you didn't have to do anything to get that extra money except give yourself money. It can't be any easier than that.\\n\"], \"注意事项\": [\"Don't spend your savings for desires and wants.\\n\", \"Don't forget to plant your \\\"seed money\\\" or else you'll have no \\\"crop/harvest\\\"...\\n\", \"If you currently invest in a 401k or similar program, whatever you do- DON'T BORROW AGAINST IT, there are heavy consequences.\\n\", \"Don't work for minimum wage- after all they (the business) would pay you less, if it were legal.\\n\", \"Investing advice: Don't eat the seed (no crop) or eat all of your chicken's fertile eggs (no baby chicks).\\nAll your hens will get old and leave no income!\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,191 |
How to Build Window Seats
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1. Assembling the Base Frame
1-1. Select a window in an unobstructed area to use as your window seat.
Ideally, the window you choose should be recessed, as this will provide a perfect nook for the seat itself. Any window can work, however, as long as there's ample space in front of it.
If you go with a non-recessed window, your bench will project outward from the window a couple of feet. Keep this in mind while deciding on a location.
1-2. Purchase two 15 in (38 cm) floating cabinet units to use as the seat base.
Over-the-refrigerator cabinets will work best, as they're shorter and easier to maneuver than full-sized cabinets. For an average-sized window nook around 6 feet (1.8 m) in length, you'll need a pair of cabinets. Consider buying more units if you think you might want to add more storage.
Measure your window to the nearest ⁄2 in (1.3 cm) and, if possible, shop around for cabinets that will fit this space exactly.
Alternatively, you could find an open-faced bookshelf or vertical cabinet and turn it on its side to function as both base and bench.
1-3. Remove the baseboards
Wedge the tip of a crowbar or trim puller into the space between the baseboard and the wall. Pull up gently on the handle of the tool to loosen the baseboard. Finish pulling the baseboard free by hand to avoid damaging the drywall.
You may also want to remove the molded stools from the bottom of the window if you think they might interfere with your space or clash with the look of your new seat.
1-4. Arrange 2x4 or 2x6 boards into a frame around the front of the window.
Fit the boards together into a rectangular shape the length and depth of the window space you've chosen. This type of frame is known as a “toekick.” When it comes time to assemble your window seat, you'll simply side your cabinets right inside your frame.
Use a circular saw to trim your boards to the necessary size.
If you want, you can extend your frame enough on either side to make room for additional cabinets or bookshelves for extra storage space. Be sure to measure your cabinets or shelves in advance to guarantee a proper fit.
1-5. Fasten the toe kick using 3 in (7.6 cm) wood screws.
Use 2 screws for each joint where the boards connect to ensure that your frame is secure. Once you've done that, anchor the toe kick to the floor by driving a screw into the floor or wall stud at each corner of the frame.
To save yourself some time and work more precisely, use a cordless power drill to drive your screws.
When anchoring a toe kick to a concrete floor, you'll need to use a powder-actuated nailer or plastic screws instead of ordinary screws.
2. Installing the Cabinets
2-1. Fit your cabinets into place beside one another inside the toekick.
Assuming you measured correctly, they should slip right inside without difficulty. Take a moment to make sure the units are centered and sitting perfectly flush with both the surrounding walls and one another.
Use a level to check the orientation of your cabinets before proceeding.
If necessary, fill in any small gaps between the cabinets and the toe kick with wooden spacers cut from leftover boards.
2-2. Attach the cabinets using two 2.5 in (6.4 cm) drywall screws.
Sink the first screw through the edge of the face frame at the top of one unit into the neighboring unit. Drive your next screw in the opposite direction through the face frame at the bottom of the other unit.
By sinking your screws in opposite directions, you'll increase the strength of the connection site, which is a good idea since you'll be putting weight on the cabinets.
It may help to clamp the face frames of the cabinets together to hold them flush until you're ready to begin drilling.
2-3. Install side cabinets or shelves and fasten them to the seat cabinets.
As an optional step, you can put in 1-2 more floating cabinet units in the same dimensions on one or both sides of your bench. Fit these cabinets into your frame alongside your seat cabinets, then fasten them to their face frames using 2.5 in (6.4 cm) drywall screws.
Make sure you've measured and constructed your toe kick to accommodate any other cabinets you want to add on.
3. Finishing and Customizing Your Window Seat
3-1. Install molding along the bottom of the seat base to hide the toekick.
Cut your molding to match the dimensions of the frame, then attach it using 1.5 in (3.8 cm) finishing nails. Space your nails 1–2 feet (0.30–0.61 m) apart and fill the holes with wood putty if desired.
Consider adding a thinner trim along the contour where your bench meets the wall as well to help the eye transition more easily.
Once in place, the trim will cover the toekick and lend some decorative flair to the lower edge of your window seat.
3-2. Use matching plywood skins to conceal the joints in stacked cabinets.
If you opted to incorporate both cabinets and vertical shelves, you may want to cover their outer faces to give them a more seamless appearance. To do this, use a utility knife and straight edge to trim plywood skins so that they'll fit over the entire surface. Glue the skins directly to the cabinet using contact cement.
Plywood skins are available at any hardware store or home improvement center. You can also get them from the same company who manufactured your cabinet or shelving units to make sure they're a match.
Contact cement dries and holds fast, so you'll need to work quickly and make sure your skin is lined up properly the first time.
3-3. Paint your completed seat base
Brush the bench top, cabinet doors, and surrounding molding with a coat of interior latex primer, then follow that up with 2-3 coats of interior latex paint. Allow each coat to dry completely before applying subsequent coats. When you're done, your new window seat will be one uniform color.
Most water-based interior latex paints dry to the touch within an hour, and can be painted over in 4-6.
Use strips of painter's tape to protect any nearby areas you don't paint to get on.
You may elect not to apply paint if you picked out cabinets and molding with a natural wood finish.
3-4. Bring in cushions and pillows to provide the finishing touches.
Lay down 1 or 2 long cushions to cover the bench from end to end. Place a few decorative throw pillows on top, along with any other accessories you wish to include. All that's left to do now is sit down, kick your feet up, and enjoy the fruits of your labor!
A cozy blanket or quilt can also be a good to have around for both comfort and presentation.
If you don't want your bench cushion to slide around, cover it with length of durable fabric and staple the edges to the lip inside the top of the cabinets.
Tips
All in all, your DIY window seat project will likely cost you somewhere from $500-2,000, depending on the style of cabinets you go with and your other materials and accessories.
Plastic laminate cabinets can make a more cost-effective alternative to hardwood ones if you're looking to save some money.
Take advantage of your window seat's built-in storage to keep books, toys, and household items put away and organized in the area around your window.
|
{
"create_time": "20230517 10:59:14",
"回答明细": "{\"回答\": \"1. Assembling the Base Frame\\n1-1. Select a window in an unobstructed area to use as your window seat.\\nIdeally, the window you choose should be recessed, as this will provide a perfect nook for the seat itself. Any window can work, however, as long as there's ample space in front of it.\\nIf you go with a non-recessed window, your bench will project outward from the window a couple of feet. Keep this in mind while deciding on a location.\\n1-2. Purchase two 15 in (38 cm) floating cabinet units to use as the seat base.\\nOver-the-refrigerator cabinets will work best, as they're shorter and easier to maneuver than full-sized cabinets. For an average-sized window nook around 6 feet (1.8 m) in length, you'll need a pair of cabinets. Consider buying more units if you think you might want to add more storage.\\nMeasure your window to the nearest ⁄2 in (1.3 cm) and, if possible, shop around for cabinets that will fit this space exactly.\\nAlternatively, you could find an open-faced bookshelf or vertical cabinet and turn it on its side to function as both base and bench.\\n1-3. Remove the baseboards\\nWedge the tip of a crowbar or trim puller into the space between the baseboard and the wall. Pull up gently on the handle of the tool to loosen the baseboard. Finish pulling the baseboard free by hand to avoid damaging the drywall.\\nYou may also want to remove the molded stools from the bottom of the window if you think they might interfere with your space or clash with the look of your new seat.\\n1-4. Arrange 2x4 or 2x6 boards into a frame around the front of the window.\\nFit the boards together into a rectangular shape the length and depth of the window space you've chosen. This type of frame is known as a “toekick.” When it comes time to assemble your window seat, you'll simply side your cabinets right inside your frame.\\n\\nUse a circular saw to trim your boards to the necessary size.\\nIf you want, you can extend your frame enough on either side to make room for additional cabinets or bookshelves for extra storage space. Be sure to measure your cabinets or shelves in advance to guarantee a proper fit.\\n1-5. Fasten the toe kick using 3 in (7.6 cm) wood screws.\\nUse 2 screws for each joint where the boards connect to ensure that your frame is secure. Once you've done that, anchor the toe kick to the floor by driving a screw into the floor or wall stud at each corner of the frame.\\nTo save yourself some time and work more precisely, use a cordless power drill to drive your screws.\\nWhen anchoring a toe kick to a concrete floor, you'll need to use a powder-actuated nailer or plastic screws instead of ordinary screws.\\n2. Installing the Cabinets\\n2-1. Fit your cabinets into place beside one another inside the toekick.\\nAssuming you measured correctly, they should slip right inside without difficulty. Take a moment to make sure the units are centered and sitting perfectly flush with both the surrounding walls and one another.\\nUse a level to check the orientation of your cabinets before proceeding.\\nIf necessary, fill in any small gaps between the cabinets and the toe kick with wooden spacers cut from leftover boards.\\n2-2. Attach the cabinets using two 2.5 in (6.4 cm) drywall screws.\\nSink the first screw through the edge of the face frame at the top of one unit into the neighboring unit. Drive your next screw in the opposite direction through the face frame at the bottom of the other unit.\\nBy sinking your screws in opposite directions, you'll increase the strength of the connection site, which is a good idea since you'll be putting weight on the cabinets.\\nIt may help to clamp the face frames of the cabinets together to hold them flush until you're ready to begin drilling.\\n2-3. Install side cabinets or shelves and fasten them to the seat cabinets.\\nAs an optional step, you can put in 1-2 more floating cabinet units in the same dimensions on one or both sides of your bench. Fit these cabinets into your frame alongside your seat cabinets, then fasten them to their face frames using 2.5 in (6.4 cm) drywall screws.\\nMake sure you've measured and constructed your toe kick to accommodate any other cabinets you want to add on.\\n3. Finishing and Customizing Your Window Seat\\n3-1. Install molding along the bottom of the seat base to hide the toekick.\\nCut your molding to match the dimensions of the frame, then attach it using 1.5 in (3.8 cm) finishing nails. Space your nails 1–2 feet (0.30–0.61 m) apart and fill the holes with wood putty if desired.\\nConsider adding a thinner trim along the contour where your bench meets the wall as well to help the eye transition more easily.\\nOnce in place, the trim will cover the toekick and lend some decorative flair to the lower edge of your window seat.\\n3-2. Use matching plywood skins to conceal the joints in stacked cabinets.\\nIf you opted to incorporate both cabinets and vertical shelves, you may want to cover their outer faces to give them a more seamless appearance. To do this, use a utility knife and straight edge to trim plywood skins so that they'll fit over the entire surface. Glue the skins directly to the cabinet using contact cement.\\nPlywood skins are available at any hardware store or home improvement center. You can also get them from the same company who manufactured your cabinet or shelving units to make sure they're a match.\\nContact cement dries and holds fast, so you'll need to work quickly and make sure your skin is lined up properly the first time.\\n3-3. Paint your completed seat base\\nBrush the bench top, cabinet doors, and surrounding molding with a coat of interior latex primer, then follow that up with 2-3 coats of interior latex paint. Allow each coat to dry completely before applying subsequent coats. When you're done, your new window seat will be one uniform color.\\nMost water-based interior latex paints dry to the touch within an hour, and can be painted over in 4-6.\\nUse strips of painter's tape to protect any nearby areas you don't paint to get on.\\nYou may elect not to apply paint if you picked out cabinets and molding with a natural wood finish.\\n3-4. Bring in cushions and pillows to provide the finishing touches.\\nLay down 1 or 2 long cushions to cover the bench from end to end. Place a few decorative throw pillows on top, along with any other accessories you wish to include. All that's left to do now is sit down, kick your feet up, and enjoy the fruits of your labor!\\nA cozy blanket or quilt can also be a good to have around for both comfort and presentation.\\nIf you don't want your bench cushion to slide around, cover it with length of durable fabric and staple the edges to the lip inside the top of the cabinets.\\nTips\\nAll in all, your DIY window seat project will likely cost you somewhere from $500-2,000, depending on the style of cabinets you go with and your other materials and accessories.\\nPlastic laminate cabinets can make a more cost-effective alternative to hardwood ones if you're looking to save some money.\\nTake advantage of your window seat's built-in storage to keep books, toys, and household items put away and organized in the area around your window.\\n\", \"简要回答\": \"A window seat can make a quaint and cozy addition to any room in your home. You can easily build your own unique window seat using ready-made floating cabinet units as a base. Just choose a window with a pleasant view, build a frame for your base, then assemble the cabinets and add cushions, pillows, and other comfortable accessories. As a bonus, your window seat will double as an attractive storage solution!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Assembling the Base Frame\", \"步骤\": [{\"编号\": 1, \"标题\": \"Select a window in an unobstructed area to use as your window seat.\", \"描述\": \"Ideally, the window you choose should be recessed, as this will provide a perfect nook for the seat itself. Any window can work, however, as long as there's ample space in front of it.\\nIf you go with a non-recessed window, your bench will project outward from the window a couple of feet. Keep this in mind while deciding on a location.\"}, {\"编号\": 2, \"标题\": \"Purchase two 15 in (38 cm) floating cabinet units to use as the seat base.\", \"描述\": \"Over-the-refrigerator cabinets will work best, as they're shorter and easier to maneuver than full-sized cabinets. For an average-sized window nook around 6 feet (1.8 m) in length, you'll need a pair of cabinets. Consider buying more units if you think you might want to add more storage.\\nMeasure your window to the nearest ⁄2 in (1.3 cm) and, if possible, shop around for cabinets that will fit this space exactly.\\nAlternatively, you could find an open-faced bookshelf or vertical cabinet and turn it on its side to function as both base and bench.\"}, {\"编号\": 3, \"标题\": \"Remove the baseboards\", \"描述\": \"Wedge the tip of a crowbar or trim puller into the space between the baseboard and the wall. Pull up gently on the handle of the tool to loosen the baseboard. Finish pulling the baseboard free by hand to avoid damaging the drywall.\\nYou may also want to remove the molded stools from the bottom of the window if you think they might interfere with your space or clash with the look of your new seat.\"}, {\"编号\": 4, \"标题\": \"Arrange 2x4 or 2x6 boards into a frame around the front of the window.\", \"描述\": \"Fit the boards together into a rectangular shape the length and depth of the window space you've chosen. This type of frame is known as a “toekick.” When it comes time to assemble your window seat, you'll simply side your cabinets right inside your frame.\\n\\nUse a circular saw to trim your boards to the necessary size.\\nIf you want, you can extend your frame enough on either side to make room for additional cabinets or bookshelves for extra storage space. Be sure to measure your cabinets or shelves in advance to guarantee a proper fit.\"}, {\"编号\": 5, \"标题\": \"Fasten the toe kick using 3 in (7.6 cm) wood screws.\", \"描述\": \"Use 2 screws for each joint where the boards connect to ensure that your frame is secure. Once you've done that, anchor the toe kick to the floor by driving a screw into the floor or wall stud at each corner of the frame.\\nTo save yourself some time and work more precisely, use a cordless power drill to drive your screws.\\nWhen anchoring a toe kick to a concrete floor, you'll need to use a powder-actuated nailer or plastic screws instead of ordinary screws.\"}]}, {\"编号\": 2, \"标题\": \"Installing the Cabinets\", \"步骤\": [{\"编号\": 1, \"标题\": \"Fit your cabinets into place beside one another inside the toekick.\", \"描述\": \"Assuming you measured correctly, they should slip right inside without difficulty. Take a moment to make sure the units are centered and sitting perfectly flush with both the surrounding walls and one another.\\nUse a level to check the orientation of your cabinets before proceeding.\\nIf necessary, fill in any small gaps between the cabinets and the toe kick with wooden spacers cut from leftover boards.\"}, {\"编号\": 2, \"标题\": \"Attach the cabinets using two 2.5 in (6.4 cm) drywall screws.\", \"描述\": \"Sink the first screw through the edge of the face frame at the top of one unit into the neighboring unit. Drive your next screw in the opposite direction through the face frame at the bottom of the other unit.\\nBy sinking your screws in opposite directions, you'll increase the strength of the connection site, which is a good idea since you'll be putting weight on the cabinets.\\nIt may help to clamp the face frames of the cabinets together to hold them flush until you're ready to begin drilling.\"}, {\"编号\": 3, \"标题\": \"Install side cabinets or shelves and fasten them to the seat cabinets.\", \"描述\": \"As an optional step, you can put in 1-2 more floating cabinet units in the same dimensions on one or both sides of your bench. Fit these cabinets into your frame alongside your seat cabinets, then fasten them to their face frames using 2.5 in (6.4 cm) drywall screws.\\nMake sure you've measured and constructed your toe kick to accommodate any other cabinets you want to add on.\"}]}, {\"编号\": 3, \"标题\": \"Finishing and Customizing Your Window Seat\", \"步骤\": [{\"编号\": 1, \"标题\": \"Install molding along the bottom of the seat base to hide the toekick.\", \"描述\": \"Cut your molding to match the dimensions of the frame, then attach it using 1.5 in (3.8 cm) finishing nails. Space your nails 1–2 feet (0.30–0.61 m) apart and fill the holes with wood putty if desired.\\nConsider adding a thinner trim along the contour where your bench meets the wall as well to help the eye transition more easily.\\nOnce in place, the trim will cover the toekick and lend some decorative flair to the lower edge of your window seat.\"}, {\"编号\": 2, \"标题\": \"Use matching plywood skins to conceal the joints in stacked cabinets.\", \"描述\": \"If you opted to incorporate both cabinets and vertical shelves, you may want to cover their outer faces to give them a more seamless appearance. To do this, use a utility knife and straight edge to trim plywood skins so that they'll fit over the entire surface. Glue the skins directly to the cabinet using contact cement.\\nPlywood skins are available at any hardware store or home improvement center. You can also get them from the same company who manufactured your cabinet or shelving units to make sure they're a match.\\nContact cement dries and holds fast, so you'll need to work quickly and make sure your skin is lined up properly the first time.\"}, {\"编号\": 3, \"标题\": \"Paint your completed seat base\", \"描述\": \"Brush the bench top, cabinet doors, and surrounding molding with a coat of interior latex primer, then follow that up with 2-3 coats of interior latex paint. Allow each coat to dry completely before applying subsequent coats. When you're done, your new window seat will be one uniform color.\\nMost water-based interior latex paints dry to the touch within an hour, and can be painted over in 4-6.\\nUse strips of painter's tape to protect any nearby areas you don't paint to get on.\\nYou may elect not to apply paint if you picked out cabinets and molding with a natural wood finish.\"}, {\"编号\": 4, \"标题\": \"Bring in cushions and pillows to provide the finishing touches.\", \"描述\": \"Lay down 1 or 2 long cushions to cover the bench from end to end. Place a few decorative throw pillows on top, along with any other accessories you wish to include. All that's left to do now is sit down, kick your feet up, and enjoy the fruits of your labor!\\nA cozy blanket or quilt can also be a good to have around for both comfort and presentation.\\nIf you don't want your bench cushion to slide around, cover it with length of durable fabric and staple the edges to the lip inside the top of the cabinets.\"}], \"小提示\": [\"All in all, your DIY window seat project will likely cost you somewhere from $500-2,000, depending on the style of cabinets you go with and your other materials and accessories.\\n\", \"Plastic laminate cabinets can make a more cost-effective alternative to hardwood ones if you're looking to save some money.\\n\", \"Take advantage of your window seat's built-in storage to keep books, toys, and household items put away and organized in the area around your window.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,192 |
How to Build Wooden Benches
|
1. Getting Started
1-1. Pick the type of wood to use (e.g. oak, birch, cedar, poplar, pine).
Oak is a nice looking hardwood, and cedar withstands the weather well.
1-2. Gather the tools for the job:
Impact Wrench or Power Drill or hand drill
Miter Saw or hand saw
Tape Measure
Pencil
Drill Bits
Screw bits or screwdrivers that fit the heads of the screws you have
Ruler or other straight edge
1-3. Collect hardware you will need:
40 pieces of 4 inch long metal straps (they can be found next the L-brackets at a hardware store), and screws to fit them if they don't already come with screws.
Make sure the screws are no longer than an inch.
34 screws that are 2 inches long (a box of 2" drywall screws will work fine that way you have some extra screws).
1-4. Start cutting the wood to size:
A) 3 - 2x6 @ 48 inches
B) 2 - 2x4 @ 19 inches
C) 4 - 2x4 @ 25 inches
D) 2 - 2x4 @ 18 inches
E) 9 - 1x4 @ 10 inches
F) 2 - 1x4 @ 17-1/4 inches (the 1/4 inch is for a future step)
G) 2 - 1x4 @ 48 inches
2. Assembling the Legs
2-1. You will need:
B) 2 - 2x4 @ 19 inches
C) 4 - 2x4 @ 25 inches
D) 2 - 2x4 @ 18 inches
2-2. Connect the end of (B) 19" 2x4 to the butt of a (C) 25" 2x4 with two 2" screws.
2-3. Attach the other (C) 25" 2x4 an inch in from the other end of the (B) 19" 2x4.
2-4. Attach a (D) 18" 2x4 so that the top of this piece is 16.5" inches from the bottom of the legs, and so the ends are flush with the outside of the legs.
2-5. Repeat steps above to make the second set of legs.
3. Assembling the Seat
3-1. Attach the end of a (A)2x6 piece on top of the cross piece (D) on one leg, making sure that it is flush with the outside of the leg.
3-2. Do the same with another (A) 2x6 piece, but on the opposite end of the cross piece (D).
3-3. Put the third (A) 2x6 piece in the middle of the two other 2x6 pieces (there will be about ¾ inch space between each board).
3-4. Attach the other end of each board in the same manner to the other leg, on part (D).
4. Assembling the Backrest
4-1. To create a more comfortable backrest, cut an angle at the end of both (F) 17" 1x4 pieces.
Measure 9-11/16" on one side and 17" on the other side (This is for the skinny side of the board).
Connect the two spots.
Cut the line.
4-2. Attach one (G) 48" 1x4 in between the two (F) 17" 1x4 pieces at the square end.
4-3. Put the center of one of the (E) 10" 1x4 pieces in the middle of what you just built.
If you desire only put one strap per board.
4-4. Install another (E) 10" 1x4 piece 1-5/8" from the edge of the center piece.
4-5. Follow this same spacing for the remainder of the (E) 10" 1x4 pieces.
4-6. Attach the other (G) 48" 1x4 to the ends of the (E) 10" pieces.
If you desire, only put one strap per board on the bottom.
5. Attaching the Backrest
Attach the angled side of the backrest (F) to the back of the legs (C), using a minimum of two screws per side, allowing the bottom (G) to rest on the seat (A).
Tips
The bench was designed using typical US lumber industry sizes. If obtaining wood with the actual dimensions as the wood is called by, you have to do some calculating to figure out how the backrest should be set up.
Stain the wood, if you want, after you cut it for a better looking and longer lasting finish.
If you want, you can sand the edges of the armrest to make it more comfortable.
Warnings
Wear proper hearing and eye protection.
|
{
"create_time": "20230517 10:59:14",
"回答明细": "{\"回答\": \"1. Getting Started\\n1-1. Pick the type of wood to use (e.g. oak, birch, cedar, poplar, pine).\\nOak is a nice looking hardwood, and cedar withstands the weather well.\\n1-2. Gather the tools for the job:\\nImpact Wrench or Power Drill or hand drill\\nMiter Saw or hand saw\\nTape Measure\\nPencil\\nDrill Bits\\nScrew bits or screwdrivers that fit the heads of the screws you have\\nRuler or other straight edge\\n1-3. Collect hardware you will need:\\n40 pieces of 4 inch long metal straps (they can be found next the L-brackets at a hardware store), and screws to fit them if they don't already come with screws.\\nMake sure the screws are no longer than an inch.\\n34 screws that are 2 inches long (a box of 2\\\" drywall screws will work fine that way you have some extra screws).\\n1-4. Start cutting the wood to size:\\nA) 3 - 2x6 @ 48 inches\\nB) 2 - 2x4 @ 19 inches\\nC) 4 - 2x4 @ 25 inches\\nD) 2 - 2x4 @ 18 inches\\nE) 9 - 1x4 @ 10 inches\\nF) 2 - 1x4 @ 17-1/4 inches (the 1/4 inch is for a future step)\\nG) 2 - 1x4 @ 48 inches\\n2. Assembling the Legs\\n2-1. You will need:\\nB) 2 - 2x4 @ 19 inches\\nC) 4 - 2x4 @ 25 inches\\nD) 2 - 2x4 @ 18 inches\\n2-2. Connect the end of (B) 19\\\" 2x4 to the butt of a (C) 25\\\" 2x4 with two 2\\\" screws.\\n\\n2-3. Attach the other (C) 25\\\" 2x4 an inch in from the other end of the (B) 19\\\" 2x4.\\n\\n2-4. Attach a (D) 18\\\" 2x4 so that the top of this piece is 16.5\\\" inches from the bottom of the legs, and so the ends are flush with the outside of the legs.\\n\\n2-5. Repeat steps above to make the second set of legs.\\n\\n3. Assembling the Seat\\n3-1. Attach the end of a (A)2x6 piece on top of the cross piece (D) on one leg, making sure that it is flush with the outside of the leg.\\n\\n3-2. Do the same with another (A) 2x6 piece, but on the opposite end of the cross piece (D).\\n\\n3-3. Put the third (A) 2x6 piece in the middle of the two other 2x6 pieces (there will be about ¾ inch space between each board).\\n\\n3-4. Attach the other end of each board in the same manner to the other leg, on part (D).\\n\\n4. Assembling the Backrest\\n4-1. To create a more comfortable backrest, cut an angle at the end of both (F) 17\\\" 1x4 pieces.\\nMeasure 9-11/16\\\" on one side and 17\\\" on the other side (This is for the skinny side of the board).\\nConnect the two spots.\\nCut the line.\\n4-2. Attach one (G) 48\\\" 1x4 in between the two (F) 17\\\" 1x4 pieces at the square end.\\n\\n4-3. Put the center of one of the (E) 10\\\" 1x4 pieces in the middle of what you just built.\\nIf you desire only put one strap per board.\\n4-4. Install another (E) 10\\\" 1x4 piece 1-5/8\\\" from the edge of the center piece.\\n\\n4-5. Follow this same spacing for the remainder of the (E) 10\\\" 1x4 pieces.\\n\\n4-6. Attach the other (G) 48\\\" 1x4 to the ends of the (E) 10\\\" pieces.\\nIf you desire, only put one strap per board on the bottom.\\n5. Attaching the Backrest\\nAttach the angled side of the backrest (F) to the back of the legs (C), using a minimum of two screws per side, allowing the bottom (G) to rest on the seat (A).\\n\\nTips\\nThe bench was designed using typical US lumber industry sizes. If obtaining wood with the actual dimensions as the wood is called by, you have to do some calculating to figure out how the backrest should be set up.\\nStain the wood, if you want, after you cut it for a better looking and longer lasting finish.\\nIf you want, you can sand the edges of the armrest to make it more comfortable.\\nWarnings\\nWear proper hearing and eye protection.\\n\", \"简要回答\": \"For those of you who are interested in building your own outdoor furniture, this is a must to try. Having a bench will allow for greater seating in your yard, and you can tell everyone that you made it. Here is a quick way build a wood bench. As long as you have basic knowledge of how to use tools (power or hand tools) you will be fine. These five parts, with simple steps, will guide from getting the tools and materials you will need to building the wood bench. Always be aware of where your hands are around a saw to prevent injury.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Getting Started\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pick the type of wood to use (e.g. oak, birch, cedar, poplar, pine).\", \"描述\": \"Oak is a nice looking hardwood, and cedar withstands the weather well.\"}, {\"编号\": 2, \"标题\": \"Gather the tools for the job:\", \"描述\": \"Impact Wrench or Power Drill or hand drill\\nMiter Saw or hand saw\\nTape Measure\\nPencil\\nDrill Bits\\nScrew bits or screwdrivers that fit the heads of the screws you have\\nRuler or other straight edge\"}, {\"编号\": 3, \"标题\": \"Collect hardware you will need:\", \"描述\": \"40 pieces of 4 inch long metal straps (they can be found next the L-brackets at a hardware store), and screws to fit them if they don't already come with screws.\\nMake sure the screws are no longer than an inch.\\n34 screws that are 2 inches long (a box of 2\\\" drywall screws will work fine that way you have some extra screws).\"}, {\"编号\": 4, \"标题\": \"Start cutting the wood to size:\", \"描述\": \"A) 3 - 2x6 @ 48 inches\\nB) 2 - 2x4 @ 19 inches\\nC) 4 - 2x4 @ 25 inches\\nD) 2 - 2x4 @ 18 inches\\nE) 9 - 1x4 @ 10 inches\\nF) 2 - 1x4 @ 17-1/4 inches (the 1/4 inch is for a future step)\\nG) 2 - 1x4 @ 48 inches\"}]}, {\"编号\": 2, \"标题\": \"Assembling the Legs\", \"步骤\": [{\"编号\": 1, \"标题\": \"You will need:\", \"描述\": \"B) 2 - 2x4 @ 19 inches\\nC) 4 - 2x4 @ 25 inches\\nD) 2 - 2x4 @ 18 inches\"}, {\"编号\": 2, \"标题\": \"Connect the end of (B) 19\\\" 2x4 to the butt of a (C) 25\\\" 2x4 with two 2\\\" screws.\", \"描述\": \"\"}, {\"编号\": 3, \"标题\": \"Attach the other (C) 25\\\" 2x4 an inch in from the other end of the (B) 19\\\" 2x4.\", \"描述\": \"\"}, {\"编号\": 4, \"标题\": \"Attach a (D) 18\\\" 2x4 so that the top of this piece is 16.5\\\" inches from the bottom of the legs, and so the ends are flush with the outside of the legs.\", \"描述\": \"\"}, {\"编号\": 5, \"标题\": \"Repeat steps above to make the second set of legs.\", \"描述\": \"\"}]}, {\"编号\": 3, \"标题\": \"Assembling the Seat\", \"步骤\": [{\"编号\": 1, \"标题\": \"Attach the end of a (A)2x6 piece on top of the cross piece (D) on one leg, making sure that it is flush with the outside of the leg.\", \"描述\": \"\"}, {\"编号\": 2, \"标题\": \"Do the same with another (A) 2x6 piece, but on the opposite end of the cross piece (D).\", \"描述\": \"\"}, {\"编号\": 3, \"标题\": \"Put the third (A) 2x6 piece in the middle of the two other 2x6 pieces (there will be about ¾ inch space between each board).\", \"描述\": \"\"}, {\"编号\": 4, \"标题\": \"Attach the other end of each board in the same manner to the other leg, on part (D).\", \"描述\": \"\"}]}, {\"编号\": 4, \"标题\": \"Assembling the Backrest\", \"步骤\": [{\"编号\": 1, \"标题\": \"To create a more comfortable backrest, cut an angle at the end of both (F) 17\\\" 1x4 pieces.\", \"描述\": \"Measure 9-11/16\\\" on one side and 17\\\" on the other side (This is for the skinny side of the board).\\nConnect the two spots.\\nCut the line.\"}, {\"编号\": 2, \"标题\": \"Attach one (G) 48\\\" 1x4 in between the two (F) 17\\\" 1x4 pieces at the square end.\", \"描述\": \"\"}, {\"编号\": 3, \"标题\": \"Put the center of one of the (E) 10\\\" 1x4 pieces in the middle of what you just built.\", \"描述\": \"If you desire only put one strap per board.\"}, {\"编号\": 4, \"标题\": \"Install another (E) 10\\\" 1x4 piece 1-5/8\\\" from the edge of the center piece.\", \"描述\": \"\"}, {\"编号\": 5, \"标题\": \"Follow this same spacing for the remainder of the (E) 10\\\" 1x4 pieces.\", \"描述\": \"\"}, {\"编号\": 6, \"标题\": \"Attach the other (G) 48\\\" 1x4 to the ends of the (E) 10\\\" pieces.\", \"描述\": \"If you desire, only put one strap per board on the bottom.\"}]}, {\"编号\": 5, \"标题\": \"Attaching the Backrest\", \"步骤\": [{\"编号\": 1, \"标题\": \"Attach the angled side of the backrest (F) to the back of the legs (C), using a minimum of two screws per side, allowing the bottom (G) to rest on the seat (A).\", \"描述\": \"\"}], \"小提示\": [\"The bench was designed using typical US lumber industry sizes. If obtaining wood with the actual dimensions as the wood is called by, you have to do some calculating to figure out how the backrest should be set up.\\n\", \"Stain the wood, if you want, after you cut it for a better looking and longer lasting finish.\\n\", \"If you want, you can sand the edges of the armrest to make it more comfortable.\\n\"], \"注意事项\": [\"Wear proper hearing and eye protection.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,193 |
How to Build Wooden Bookshelves
|
1. Steps
1-1. Design your shelving based on your available space.
If you're making built-in bookcases, measure the space available, both at the bottom and the top- don't assume your walls are plumb and square. You will want to break up your shelving with vertical sections every 30" or less- anything more and your shelving will sag. Use no more than 18" to 24" spans for typical 1" wood. If they do start to sag, you can go back and cut small square 1" side panels and mount them vertically in the shelf below for additional support. For built-in bookshelves, design a box to fit the space, and then plan for vertical sections and the shelves to fit into it. You can build it and then slide it into place and mount it.
1-2. Make a shopping list for your base frame:
1" x 12" lumber, measuring the length of your outer box, your vertical supports, and your shelving. Remember most wood comes in 96" sections, so you will have some waste. If you plan ahead how you're going to cut them, you can buy some shorter (72") or longer (120") sections to fit your design. Use poplar or maple over the low-end pine boards, since the knots make the wood hard to work with and paint.
1-3. Make a list for your other materials- supporting 1" x 2" strips x the length of your shelving; 1/8" plywood to cover the back; 4 supporting pins per shelf; lots of wood screws (standard drywall screws work fine) and small wire brads to mount the back.
1-4. Cut the wood to fit the design of the base box.
Remember to add/subtract the width of the wood itself depending on which way your joints lap. Assemble the box and mount on the plywood backing. Re-measure each vertical section and cut.
1-5. Drill the necessary holes.
Before mounting the vertical sections in the box, either drill holes for the supporting pins or cut grooves (dados) to mount the shelves into. Measure the pin diameter with calipers and find the right bit for a somewhat loose fit, or do trial and error on a scrap of wood. Make sure to drill the holes perpendicular to the wood- use a drill press if you have one. A template to mark the holes is very helpful; If you're not tool-handy skip this step and you can use L-brackets to hold up the shelves later. It's ugly, but functional.
1-6. Mount the vertical sections.
Test the joints to ensure they are square. Measure each shelf length and cut. Install pins and test fit. Remove shelves and add 1" x 2" supporting strip to the front for additional support. Re-install shelves and paint. Optionally, use 1-1/2" x 1/4" strips along the vertical supports, sides, and top to cover the joint-work.
1-7. Finished.
Tips
Paint hides a multitude of woodworking sins.
If you're covering a wall with a built-in bookshelf, consider this- leave a 4" section at the bottom, mount utility boxes (protruding 1/4" from the shelving), and connect receptacles into a nearby outlet circuit. Cover with regular base molding with holes cut for the utility boxes.
Metal shelf pins are vastly superior to plastic shelf supports. Even cutting your own wooden dowels for shelf supports is better.
Warnings
Screw the top of your case into the wall to avoid the possibility of it tipping over once loaded. This is absolutely essential if you plan to use this shelving in a child's room. They will try to climb up your new creation at some point in their lives.
Always follow manufacturer's directions and warnings related to power tools, especially saws. Never push your hand in the direction of the blade, and keep as much of your body out of the line of the blade (both forward and backward line).
Always wear safety goggles while using woodworking tools.
|
{
"create_time": "20230517 10:59:14",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Design your shelving based on your available space.\\nIf you're making built-in bookcases, measure the space available, both at the bottom and the top- don't assume your walls are plumb and square. You will want to break up your shelving with vertical sections every 30\\\" or less- anything more and your shelving will sag. Use no more than 18\\\" to 24\\\" spans for typical 1\\\" wood. If they do start to sag, you can go back and cut small square 1\\\" side panels and mount them vertically in the shelf below for additional support. For built-in bookshelves, design a box to fit the space, and then plan for vertical sections and the shelves to fit into it. You can build it and then slide it into place and mount it.\\n1-2. Make a shopping list for your base frame:\\n1\\\" x 12\\\" lumber, measuring the length of your outer box, your vertical supports, and your shelving. Remember most wood comes in 96\\\" sections, so you will have some waste. If you plan ahead how you're going to cut them, you can buy some shorter (72\\\") or longer (120\\\") sections to fit your design. Use poplar or maple over the low-end pine boards, since the knots make the wood hard to work with and paint.\\n1-3. Make a list for your other materials- supporting 1\\\" x 2\\\" strips x the length of your shelving; 1/8\\\" plywood to cover the back; 4 supporting pins per shelf; lots of wood screws (standard drywall screws work fine) and small wire brads to mount the back.\\n\\n1-4. Cut the wood to fit the design of the base box.\\nRemember to add/subtract the width of the wood itself depending on which way your joints lap. Assemble the box and mount on the plywood backing. Re-measure each vertical section and cut.\\n1-5. Drill the necessary holes.\\nBefore mounting the vertical sections in the box, either drill holes for the supporting pins or cut grooves (dados) to mount the shelves into. Measure the pin diameter with calipers and find the right bit for a somewhat loose fit, or do trial and error on a scrap of wood. Make sure to drill the holes perpendicular to the wood- use a drill press if you have one. A template to mark the holes is very helpful; If you're not tool-handy skip this step and you can use L-brackets to hold up the shelves later. It's ugly, but functional.\\n1-6. Mount the vertical sections.\\nTest the joints to ensure they are square. Measure each shelf length and cut. Install pins and test fit. Remove shelves and add 1\\\" x 2\\\" supporting strip to the front for additional support. Re-install shelves and paint. Optionally, use 1-1/2\\\" x 1/4\\\" strips along the vertical supports, sides, and top to cover the joint-work.\\n1-7. Finished.\\n\\nTips\\nPaint hides a multitude of woodworking sins.\\nIf you're covering a wall with a built-in bookshelf, consider this- leave a 4\\\" section at the bottom, mount utility boxes (protruding 1/4\\\" from the shelving), and connect receptacles into a nearby outlet circuit. Cover with regular base molding with holes cut for the utility boxes.\\nMetal shelf pins are vastly superior to plastic shelf supports. Even cutting your own wooden dowels for shelf supports is better.\\nWarnings\\nScrew the top of your case into the wall to avoid the possibility of it tipping over once loaded. This is absolutely essential if you plan to use this shelving in a child's room. They will try to climb up your new creation at some point in their lives.\\nAlways follow manufacturer's directions and warnings related to power tools, especially saws. Never push your hand in the direction of the blade, and keep as much of your body out of the line of the blade (both forward and backward line).\\nAlways wear safety goggles while using woodworking tools.\\n\", \"简要回答\": \"Always wanted to make some nice bookcases for your basement or bonus room, but don't want to spend a fortune? This article will cover the most basic shelving as well as offer simple and inexpensive ways to \\\"dress up\\\" your shelving.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Design your shelving based on your available space.\", \"描述\": \"If you're making built-in bookcases, measure the space available, both at the bottom and the top- don't assume your walls are plumb and square. You will want to break up your shelving with vertical sections every 30\\\" or less- anything more and your shelving will sag. Use no more than 18\\\" to 24\\\" spans for typical 1\\\" wood. If they do start to sag, you can go back and cut small square 1\\\" side panels and mount them vertically in the shelf below for additional support. For built-in bookshelves, design a box to fit the space, and then plan for vertical sections and the shelves to fit into it. You can build it and then slide it into place and mount it.\"}, {\"编号\": 2, \"标题\": \"Make a shopping list for your base frame:\", \"描述\": \"1\\\" x 12\\\" lumber, measuring the length of your outer box, your vertical supports, and your shelving. Remember most wood comes in 96\\\" sections, so you will have some waste. If you plan ahead how you're going to cut them, you can buy some shorter (72\\\") or longer (120\\\") sections to fit your design. Use poplar or maple over the low-end pine boards, since the knots make the wood hard to work with and paint.\"}, {\"编号\": 3, \"标题\": \"Make a list for your other materials- supporting 1\\\" x 2\\\" strips x the length of your shelving; 1/8\\\" plywood to cover the back; 4 supporting pins per shelf; lots of wood screws (standard drywall screws work fine) and small wire brads to mount the back.\", \"描述\": \"\"}, {\"编号\": 4, \"标题\": \"Cut the wood to fit the design of the base box.\", \"描述\": \"Remember to add/subtract the width of the wood itself depending on which way your joints lap. Assemble the box and mount on the plywood backing. Re-measure each vertical section and cut.\"}, {\"编号\": 5, \"标题\": \"Drill the necessary holes.\", \"描述\": \"Before mounting the vertical sections in the box, either drill holes for the supporting pins or cut grooves (dados) to mount the shelves into. Measure the pin diameter with calipers and find the right bit for a somewhat loose fit, or do trial and error on a scrap of wood. Make sure to drill the holes perpendicular to the wood- use a drill press if you have one. A template to mark the holes is very helpful; If you're not tool-handy skip this step and you can use L-brackets to hold up the shelves later. It's ugly, but functional.\"}, {\"编号\": 6, \"标题\": \"Mount the vertical sections.\", \"描述\": \"Test the joints to ensure they are square. Measure each shelf length and cut. Install pins and test fit. Remove shelves and add 1\\\" x 2\\\" supporting strip to the front for additional support. Re-install shelves and paint. Optionally, use 1-1/2\\\" x 1/4\\\" strips along the vertical supports, sides, and top to cover the joint-work.\"}, {\"编号\": 7, \"标题\": \"Finished.\", \"描述\": \"\"}], \"小提示\": [\"Paint hides a multitude of woodworking sins.\\n\", \"If you're covering a wall with a built-in bookshelf, consider this- leave a 4\\\" section at the bottom, mount utility boxes (protruding 1/4\\\" from the shelving), and connect receptacles into a nearby outlet circuit. Cover with regular base molding with holes cut for the utility boxes.\\n\", \"Metal shelf pins are vastly superior to plastic shelf supports. Even cutting your own wooden dowels for shelf supports is better.\\n\"], \"注意事项\": [\"Screw the top of your case into the wall to avoid the possibility of it tipping over once loaded. This is absolutely essential if you plan to use this shelving in a child's room. They will try to climb up your new creation at some point in their lives.\\n\", \"Always follow manufacturer's directions and warnings related to power tools, especially saws. Never push your hand in the direction of the blade, and keep as much of your body out of the line of the blade (both forward and backward line).\\n\", \"Always wear safety goggles while using woodworking tools.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,194 |
How to Build Your Body Fast
|
1. Developing an Effective Workout Schedule
1-1. Develop a realistic workout schedule.
Set achievable goals and decide what you want to accomplish from working out. Set a goal that has a concrete result, like getting your body mass index (BMI) to a certain number, losing a certain number of pounds, or taking an inch off your waistline.
If you are new to working out or are returning to the gym after a long period of time, start slowly. You won’t build your body fast by pushing yourself too hard and getting injured.
It may take longer for you to see results if you haven’t kept a consistent workout schedule, so stay patient and consistent.
Focus on strength, not necessarily on gaining a certain amount of muscle. Increasing your overall strength allows your body to better recruit muscle fibers, allowing your physique to change faster.
The reason for developing a realistic workout schedule is that it will keep you on the fastest track to building your body quickly. Realistically, men can expect to build at most 2 pounds of muscle per month. Women can build at most 1 pound of muscle per month. However, this kind of gain is from a frequent workout schedule of about five to six days a week.
1-2. Determine your situation and goals.
Be realistic about your overall schedule and how much time you can devote to working out. Maybe you only have 30 minutes a day to work out, or you have a few days a week where you can do more.
Knowing how much time you can devote to building your body will help you develop a schedule and routine that will maximize your growth quickly. By having a consistent schedule that you keep to, you train your body to expect to be in an anabolic state more often. This helps faster growth.
Aim for between three and five workouts per week, depending on your schedule. If you can only workout a few times a week, try to block out enough time so that you can workout for about 60 to 75 minutes.
Evaluate your current fitness level and experience. If you are newer to working out, then you want to populate your schedule with less strenuous workouts at the beginning to prevent injury.
People newer to working out will typically see gains faster because the body isn’t used to strenuous activity and having to repair muscles. However, after the initial shock, your body finds a pattern. Don’t stop just because you may see quick results.
1-3. Target your whole body.
The fastest way to build your body is to train multiple muscle groups at once, and make sure that during your weekly routine you are training every part of your body. It’s also important to switch up your training. Lifting the same weights or running the same two miles every couple of days won’t deliver quick gains. By training multiple muscle groups at the same time instead of just focusing on one, you get to exercise these groups more often, leading to more frequent growth stimulation.
This doesn’t always mean doing full body workouts. This means that during the course of a week, you hit each muscle group.
If you decide that you can realistically workout three days a week, build a schedule that will allow you to workout your whole body by the end of the week. For example:
On day one, work your chest shoulders, and triceps. Follow-up this exercise with 15-30 minutes of cardio on a stair climber or elliptical. You can also go hiking or cycling hills outside.
On day two, train your back, biceps, and abs. End with 15-30 minutes of cardio, preferably on a rowing machine or an elliptical or AMT with pushing handles. You can also go swimming.
On the third day, train your glutes, quads, hamstrings, and calves. Afterwards, try rowing or swimming for cardio.
Make sure that you also get enough rest. The key to success is working the right body parts at the right time, while still getting a good amount of sleep. Muscles actually grow through a cellular process where your muscles repair themselves by fusing fibers back together after a workout.
2. Doing the Proper Exercises
2-1. Workout correctly.
You should work out no more than five days a week when it comes to lifting weights. This is because overtraining and injury can occur, resulting in you not seeing results.
During the first couple of weeks, focus on building strength safely. This means lifting slightly heavier weights at lower reps, and resting for about two minutes so your muscles don’t fatigue. After you’ve begun to build mass, do more intensive workouts with higher reps and lower weights to tone your muscles while still building. Rest times on lower weights should be around one minute.
Don’t overtrain because you're not getting bigger quickly enough. Trying to speed up the process will make you feel too sore to want to work out. A diligent workout plan can show results of about half a pound of muscle gain a week in men, and about half a pound every two weeks in women.
Cardio can be done every day, if you wish, and is very important when it comes to shedding any unwanted fat. Do cardio after you workout, not before, to ensure that your body can perform at a peak level, as cardio will tire you out.
2-2. Follow your workout plan to shed unwanted fat and gain muscle quickly and effectively.
Remember that you want to be working out larger muscle groups, spending different days focusing on different parts of your body. In addition, remember to populate your schedule with different, more advanced routines as you progress. If you want to see fast progress each week, you have to advance your routine each week.
Start by adding five pounds to the weights you lift each week. Add an extra set to your routines at the end of the week to prepare for upping the weight the next week.
If you workout your chest, triceps and shoulders on Monday and/or Thursday, focus on your back and your biceps on Tuesday and/or Friday. On Wednesday, work out your legs and add some cardio to your routine.
Find a good workout that fits your body and goals. If you want to build size and strength, vary your rep ranges depending on the workout. Start with low rep sets (5-8) with heavy weights on one day, and then lower the weight while increasing the reps (12-15) on the next day you work that muscle group.
Varying your weight and reps will keep your muscles guessing, forcing them to adapt to varied routines increasing strength.
Remember that you can and should add weight to your workouts each week. So even on the lower weight days, you want to be increasing how much you lift. Increase the weight slowly over time for the best results. For dumbbells, increase the weight by one to two pounds each week. For plates, you can increase it by five pounds.
2-3. Maintain a good cardio plan by doing some type of cardio on the weekend.
Cardio can help you get energized for the start of the week.
Run a couple of miles, swim, do some bodyweight workouts, or even yoga during the weekend to help your body stay focused.
Though you might think cardio will burn your muscle and your fat from putting your body in a catabolic state, 30-45 minutes of cardio a week can actually help build muscle. Because cardio workouts increase the number of capillaries in your muscles, you can get more oxygen and other nutrients flowing through them to build mass and increase recovery time, ultimately building your body up faster.
2-4. Do not be afraid to ask for help.
Most gyms or fitness clubs have staff members that can help you build a diet and exercise plan that’s tailored to your body. A trainer can also lead you through workouts and keep you on track.
2-5. Hire a trainer.
Having a trainer aiding you will help you learn how to work efficiently and get the most from your time and efforts in the gym.
Trainers will also monitor your progress, guide you on a well-balanced diet, stay properly hydrated, and help you get proper rest and recovery.
Achieving your goals should be rewarding both mentally and physically. With hard work, a sensible and healthy diet, and proper rest, you will get the body you’ve always wanted.
3. Starting with an Intense Four Week Routine
3-1. To build your body quickly, try following a four week routine that will push you and hit all your major muscle groups.
For this particular routine, try to keep workouts in the 45 minute range to avoid producing excess cortisol. Excess cortisol can increase health risks and affect sleep, digestion, and mood levels.
For this routine, rest 60-90 seconds between each set.
When following this plan, workout with a 2-on-1-off routine for the fastest results. This routine will also allow for enough variety in which days you workout to keep your body guessing.
The weight you use will vary depending on your current fitness level, and the exercise you are doing. Pick a weight that will challenge you, but not completely exhaust you.
For a variant on this routine, try choosing a certain movement for each workout day. Then, repeat that movement for each different part of your body. For instance, on the first day, you might do pushing exercises, then pulling, then squats, followed by core exercises, and finally cardio.
3-2. Exercise abs and arms on day one.
The first day involves exercises from simple crunches to more advanced exercises like a one arm cable curl. Most of these exercises involve two sets total.
Crunches. Perform 20 reps, and complete one set. Rest for 60 seconds.
Stability Ball Crunches. Perform 15-20 reps, and complete one set. Rest for 60 seconds.
Leg Lifts. Perform 8-12 reps, and complete one set. Rest for 60 seconds.
V-Up. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.
Hammer Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Overhead Dumbbell Presses. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Preacher Curl with Barbell. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Palms-Down Grip Cable Triceps Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Reverse Dumbbell Bicep Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
One Arm Cable Curl. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.
Palm-Up One Arm Cable Pushdown. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.
3-3. Exercise legs and forearms on day two.
This involves squats, leg extensions, and curls. You will complete at least two sets for each of these exercises.
Squats. Go for barbell squats over a bench to afford your body more range of motion and less risk of injury. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Leg Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Seated Leg Curl for Hamstrings. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Leg Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Laying Leg Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Reverse Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Regular Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Thigh Adductor Machine. Do 8-12 reps, and complete two sets in each direction. Rest for 60 seconds.
3-4. Exercise chest and back on day four.
After a rest on day three, workout your chest and back with bench presses, rows and pulldowns. Some exercises you might try include:
Wide-Grip Incline Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Wide-Grip Flat Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Wide Dips. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Cable Flyes. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Upright Row. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Dumbbell Bent-Over Rows. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.
Dumbbell Pullovers. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.
Seated Cable Row. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.
Wide-grip Lat Pull-Down. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Pull-ups. Do 8-10 reps, and complete two sets. Rest for 60 seconds.
3-5. Exercise your shoulders and calves on day five.
For day five you will be targeting your shoulders with deltoid exercises. To exercise your calves, you’ll complete a series of calf raises.
Overhead Shoulder Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Front Deltoid Dumbbell Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
One-Arm Incline Lateral Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Front Deltoid Cable Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Side Deltoid Cable Raise. Perform at least 10 reps until you cannot continue. Do one set.
Single Leg Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Standing Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
Tips
Always have a workout partner or spotter help you when you're lifting weight so you don't injure yourself.[9]
X
Expert Source
Brendon RearickPersonal Trainer & Strength Coach
Expert Interview. 12 August 2020.
You should be able to do 8-12 reps for each weighted exercise. If you can't do 8 reps, lighten your weight. On the other hand, if you're not tired after 12 reps, you should increase your weight.[10]
X
Expert Source
Brendon RearickPersonal Trainer & Strength Coach
Expert Interview. 30 July 2020.
Eating the right diet may also help you build muscle faster.
|
{
"create_time": "20230517 10:59:14",
"回答明细": "{\"回答\": \"1. Developing an Effective Workout Schedule\\n1-1. Develop a realistic workout schedule.\\nSet achievable goals and decide what you want to accomplish from working out. Set a goal that has a concrete result, like getting your body mass index (BMI) to a certain number, losing a certain number of pounds, or taking an inch off your waistline.\\nIf you are new to working out or are returning to the gym after a long period of time, start slowly. You won’t build your body fast by pushing yourself too hard and getting injured.\\nIt may take longer for you to see results if you haven’t kept a consistent workout schedule, so stay patient and consistent.\\nFocus on strength, not necessarily on gaining a certain amount of muscle. Increasing your overall strength allows your body to better recruit muscle fibers, allowing your physique to change faster.\\nThe reason for developing a realistic workout schedule is that it will keep you on the fastest track to building your body quickly. Realistically, men can expect to build at most 2 pounds of muscle per month. Women can build at most 1 pound of muscle per month. However, this kind of gain is from a frequent workout schedule of about five to six days a week.\\n1-2. Determine your situation and goals.\\nBe realistic about your overall schedule and how much time you can devote to working out. Maybe you only have 30 minutes a day to work out, or you have a few days a week where you can do more.\\nKnowing how much time you can devote to building your body will help you develop a schedule and routine that will maximize your growth quickly. By having a consistent schedule that you keep to, you train your body to expect to be in an anabolic state more often. This helps faster growth.\\nAim for between three and five workouts per week, depending on your schedule. If you can only workout a few times a week, try to block out enough time so that you can workout for about 60 to 75 minutes.\\nEvaluate your current fitness level and experience. If you are newer to working out, then you want to populate your schedule with less strenuous workouts at the beginning to prevent injury.\\nPeople newer to working out will typically see gains faster because the body isn’t used to strenuous activity and having to repair muscles. However, after the initial shock, your body finds a pattern. Don’t stop just because you may see quick results.\\n1-3. Target your whole body.\\nThe fastest way to build your body is to train multiple muscle groups at once, and make sure that during your weekly routine you are training every part of your body. It’s also important to switch up your training. Lifting the same weights or running the same two miles every couple of days won’t deliver quick gains. By training multiple muscle groups at the same time instead of just focusing on one, you get to exercise these groups more often, leading to more frequent growth stimulation.\\nThis doesn’t always mean doing full body workouts. This means that during the course of a week, you hit each muscle group.\\nIf you decide that you can realistically workout three days a week, build a schedule that will allow you to workout your whole body by the end of the week. For example:\\nOn day one, work your chest shoulders, and triceps. Follow-up this exercise with 15-30 minutes of cardio on a stair climber or elliptical. You can also go hiking or cycling hills outside.\\nOn day two, train your back, biceps, and abs. End with 15-30 minutes of cardio, preferably on a rowing machine or an elliptical or AMT with pushing handles. You can also go swimming.\\nOn the third day, train your glutes, quads, hamstrings, and calves. Afterwards, try rowing or swimming for cardio.\\n\\nMake sure that you also get enough rest. The key to success is working the right body parts at the right time, while still getting a good amount of sleep. Muscles actually grow through a cellular process where your muscles repair themselves by fusing fibers back together after a workout.\\n2. Doing the Proper Exercises\\n2-1. Workout correctly.\\nYou should work out no more than five days a week when it comes to lifting weights. This is because overtraining and injury can occur, resulting in you not seeing results.\\nDuring the first couple of weeks, focus on building strength safely. This means lifting slightly heavier weights at lower reps, and resting for about two minutes so your muscles don’t fatigue. After you’ve begun to build mass, do more intensive workouts with higher reps and lower weights to tone your muscles while still building. Rest times on lower weights should be around one minute.\\nDon’t overtrain because you're not getting bigger quickly enough. Trying to speed up the process will make you feel too sore to want to work out. A diligent workout plan can show results of about half a pound of muscle gain a week in men, and about half a pound every two weeks in women.\\nCardio can be done every day, if you wish, and is very important when it comes to shedding any unwanted fat. Do cardio after you workout, not before, to ensure that your body can perform at a peak level, as cardio will tire you out.\\n2-2. Follow your workout plan to shed unwanted fat and gain muscle quickly and effectively.\\nRemember that you want to be working out larger muscle groups, spending different days focusing on different parts of your body. In addition, remember to populate your schedule with different, more advanced routines as you progress. If you want to see fast progress each week, you have to advance your routine each week.\\nStart by adding five pounds to the weights you lift each week. Add an extra set to your routines at the end of the week to prepare for upping the weight the next week.\\nIf you workout your chest, triceps and shoulders on Monday and/or Thursday, focus on your back and your biceps on Tuesday and/or Friday. On Wednesday, work out your legs and add some cardio to your routine.\\nFind a good workout that fits your body and goals. If you want to build size and strength, vary your rep ranges depending on the workout. Start with low rep sets (5-8) with heavy weights on one day, and then lower the weight while increasing the reps (12-15) on the next day you work that muscle group.\\nVarying your weight and reps will keep your muscles guessing, forcing them to adapt to varied routines increasing strength.\\nRemember that you can and should add weight to your workouts each week. So even on the lower weight days, you want to be increasing how much you lift. Increase the weight slowly over time for the best results. For dumbbells, increase the weight by one to two pounds each week. For plates, you can increase it by five pounds.\\n2-3. Maintain a good cardio plan by doing some type of cardio on the weekend.\\nCardio can help you get energized for the start of the week.\\n\\nRun a couple of miles, swim, do some bodyweight workouts, or even yoga during the weekend to help your body stay focused.\\nThough you might think cardio will burn your muscle and your fat from putting your body in a catabolic state, 30-45 minutes of cardio a week can actually help build muscle. Because cardio workouts increase the number of capillaries in your muscles, you can get more oxygen and other nutrients flowing through them to build mass and increase recovery time, ultimately building your body up faster.\\n2-4. Do not be afraid to ask for help.\\nMost gyms or fitness clubs have staff members that can help you build a diet and exercise plan that’s tailored to your body. A trainer can also lead you through workouts and keep you on track.\\n2-5. Hire a trainer.\\nHaving a trainer aiding you will help you learn how to work efficiently and get the most from your time and efforts in the gym.\\nTrainers will also monitor your progress, guide you on a well-balanced diet, stay properly hydrated, and help you get proper rest and recovery.\\nAchieving your goals should be rewarding both mentally and physically. With hard work, a sensible and healthy diet, and proper rest, you will get the body you’ve always wanted.\\n3. Starting with an Intense Four Week Routine\\n3-1. To build your body quickly, try following a four week routine that will push you and hit all your major muscle groups.\\nFor this particular routine, try to keep workouts in the 45 minute range to avoid producing excess cortisol. Excess cortisol can increase health risks and affect sleep, digestion, and mood levels.\\nFor this routine, rest 60-90 seconds between each set.\\nWhen following this plan, workout with a 2-on-1-off routine for the fastest results. This routine will also allow for enough variety in which days you workout to keep your body guessing.\\nThe weight you use will vary depending on your current fitness level, and the exercise you are doing. Pick a weight that will challenge you, but not completely exhaust you.\\nFor a variant on this routine, try choosing a certain movement for each workout day. Then, repeat that movement for each different part of your body. For instance, on the first day, you might do pushing exercises, then pulling, then squats, followed by core exercises, and finally cardio.\\n3-2. Exercise abs and arms on day one.\\nThe first day involves exercises from simple crunches to more advanced exercises like a one arm cable curl. Most of these exercises involve two sets total.\\n\\nCrunches. Perform 20 reps, and complete one set. Rest for 60 seconds.\\nStability Ball Crunches. Perform 15-20 reps, and complete one set. Rest for 60 seconds.\\nLeg Lifts. Perform 8-12 reps, and complete one set. Rest for 60 seconds.\\nV-Up. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.\\nHammer Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nOverhead Dumbbell Presses. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nPreacher Curl with Barbell. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nPalms-Down Grip Cable Triceps Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nReverse Dumbbell Bicep Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nOne Arm Cable Curl. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.\\nPalm-Up One Arm Cable Pushdown. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.\\n3-3. Exercise legs and forearms on day two.\\nThis involves squats, leg extensions, and curls. You will complete at least two sets for each of these exercises.\\n\\nSquats. Go for barbell squats over a bench to afford your body more range of motion and less risk of injury. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nLeg Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nSeated Leg Curl for Hamstrings. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nLeg Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nLaying Leg Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nReverse Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nRegular Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nThigh Adductor Machine. Do 8-12 reps, and complete two sets in each direction. Rest for 60 seconds.\\n3-4. Exercise chest and back on day four.\\nAfter a rest on day three, workout your chest and back with bench presses, rows and pulldowns. Some exercises you might try include:\\nWide-Grip Incline Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nWide-Grip Flat Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nWide Dips. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nCable Flyes. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nUpright Row. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nDumbbell Bent-Over Rows. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.\\n Dumbbell Pullovers. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.\\nSeated Cable Row. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.\\nWide-grip Lat Pull-Down. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nPull-ups. Do 8-10 reps, and complete two sets. Rest for 60 seconds.\\n3-5. Exercise your shoulders and calves on day five.\\nFor day five you will be targeting your shoulders with deltoid exercises. To exercise your calves, you’ll complete a series of calf raises.\\n\\nOverhead Shoulder Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nFront Deltoid Dumbbell Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nOne-Arm Incline Lateral Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nFront Deltoid Cable Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nSide Deltoid Cable Raise. Perform at least 10 reps until you cannot continue. Do one set.\\nSingle Leg Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nStanding Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nTips\\nAlways have a workout partner or spotter help you when you're lifting weight so you don't injure yourself.[9]\\nX\\nExpert Source\\n\\nBrendon RearickPersonal Trainer & Strength Coach\\nExpert Interview. 12 August 2020.\\nYou should be able to do 8-12 reps for each weighted exercise. If you can't do 8 reps, lighten your weight. On the other hand, if you're not tired after 12 reps, you should increase your weight.[10]\\nX\\nExpert Source\\n\\nBrendon RearickPersonal Trainer & Strength Coach\\nExpert Interview. 30 July 2020.\\nEating the right diet may also help you build muscle faster.\\n\", \"简要回答\": \"Building up your body is a long-term process that takes a fair bit of willpower and dedication. However, there are a number of changes you can make to your workout routine to help you gain strength and build muscle mass more quickly.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Developing an Effective Workout Schedule\", \"步骤\": [{\"编号\": 1, \"标题\": \"Develop a realistic workout schedule.\", \"描述\": \"Set achievable goals and decide what you want to accomplish from working out. Set a goal that has a concrete result, like getting your body mass index (BMI) to a certain number, losing a certain number of pounds, or taking an inch off your waistline.\\nIf you are new to working out or are returning to the gym after a long period of time, start slowly. You won’t build your body fast by pushing yourself too hard and getting injured.\\nIt may take longer for you to see results if you haven’t kept a consistent workout schedule, so stay patient and consistent.\\nFocus on strength, not necessarily on gaining a certain amount of muscle. Increasing your overall strength allows your body to better recruit muscle fibers, allowing your physique to change faster.\\nThe reason for developing a realistic workout schedule is that it will keep you on the fastest track to building your body quickly. Realistically, men can expect to build at most 2 pounds of muscle per month. Women can build at most 1 pound of muscle per month. However, this kind of gain is from a frequent workout schedule of about five to six days a week.\"}, {\"编号\": 2, \"标题\": \"Determine your situation and goals.\", \"描述\": \"Be realistic about your overall schedule and how much time you can devote to working out. Maybe you only have 30 minutes a day to work out, or you have a few days a week where you can do more.\\nKnowing how much time you can devote to building your body will help you develop a schedule and routine that will maximize your growth quickly. By having a consistent schedule that you keep to, you train your body to expect to be in an anabolic state more often. This helps faster growth.\\nAim for between three and five workouts per week, depending on your schedule. If you can only workout a few times a week, try to block out enough time so that you can workout for about 60 to 75 minutes.\\nEvaluate your current fitness level and experience. If you are newer to working out, then you want to populate your schedule with less strenuous workouts at the beginning to prevent injury.\\nPeople newer to working out will typically see gains faster because the body isn’t used to strenuous activity and having to repair muscles. However, after the initial shock, your body finds a pattern. Don’t stop just because you may see quick results.\"}, {\"编号\": 3, \"标题\": \"Target your whole body.\", \"描述\": \"The fastest way to build your body is to train multiple muscle groups at once, and make sure that during your weekly routine you are training every part of your body. It’s also important to switch up your training. Lifting the same weights or running the same two miles every couple of days won’t deliver quick gains. By training multiple muscle groups at the same time instead of just focusing on one, you get to exercise these groups more often, leading to more frequent growth stimulation.\\nThis doesn’t always mean doing full body workouts. This means that during the course of a week, you hit each muscle group.\\nIf you decide that you can realistically workout three days a week, build a schedule that will allow you to workout your whole body by the end of the week. For example:\\nOn day one, work your chest shoulders, and triceps. Follow-up this exercise with 15-30 minutes of cardio on a stair climber or elliptical. You can also go hiking or cycling hills outside.\\nOn day two, train your back, biceps, and abs. End with 15-30 minutes of cardio, preferably on a rowing machine or an elliptical or AMT with pushing handles. You can also go swimming.\\nOn the third day, train your glutes, quads, hamstrings, and calves. Afterwards, try rowing or swimming for cardio.\\n\\nMake sure that you also get enough rest. The key to success is working the right body parts at the right time, while still getting a good amount of sleep. Muscles actually grow through a cellular process where your muscles repair themselves by fusing fibers back together after a workout.\"}]}, {\"编号\": 2, \"标题\": \"Doing the Proper Exercises\", \"步骤\": [{\"编号\": 1, \"标题\": \"Workout correctly.\", \"描述\": \"You should work out no more than five days a week when it comes to lifting weights. This is because overtraining and injury can occur, resulting in you not seeing results.\\nDuring the first couple of weeks, focus on building strength safely. This means lifting slightly heavier weights at lower reps, and resting for about two minutes so your muscles don’t fatigue. After you’ve begun to build mass, do more intensive workouts with higher reps and lower weights to tone your muscles while still building. Rest times on lower weights should be around one minute.\\nDon’t overtrain because you're not getting bigger quickly enough. Trying to speed up the process will make you feel too sore to want to work out. A diligent workout plan can show results of about half a pound of muscle gain a week in men, and about half a pound every two weeks in women.\\nCardio can be done every day, if you wish, and is very important when it comes to shedding any unwanted fat. Do cardio after you workout, not before, to ensure that your body can perform at a peak level, as cardio will tire you out.\"}, {\"编号\": 2, \"标题\": \"Follow your workout plan to shed unwanted fat and gain muscle quickly and effectively.\", \"描述\": \"Remember that you want to be working out larger muscle groups, spending different days focusing on different parts of your body. In addition, remember to populate your schedule with different, more advanced routines as you progress. If you want to see fast progress each week, you have to advance your routine each week.\\nStart by adding five pounds to the weights you lift each week. Add an extra set to your routines at the end of the week to prepare for upping the weight the next week.\\nIf you workout your chest, triceps and shoulders on Monday and/or Thursday, focus on your back and your biceps on Tuesday and/or Friday. On Wednesday, work out your legs and add some cardio to your routine.\\nFind a good workout that fits your body and goals. If you want to build size and strength, vary your rep ranges depending on the workout. Start with low rep sets (5-8) with heavy weights on one day, and then lower the weight while increasing the reps (12-15) on the next day you work that muscle group.\\nVarying your weight and reps will keep your muscles guessing, forcing them to adapt to varied routines increasing strength.\\nRemember that you can and should add weight to your workouts each week. So even on the lower weight days, you want to be increasing how much you lift. Increase the weight slowly over time for the best results. For dumbbells, increase the weight by one to two pounds each week. For plates, you can increase it by five pounds.\"}, {\"编号\": 3, \"标题\": \"Maintain a good cardio plan by doing some type of cardio on the weekend.\", \"描述\": \"Cardio can help you get energized for the start of the week.\\n\\nRun a couple of miles, swim, do some bodyweight workouts, or even yoga during the weekend to help your body stay focused.\\nThough you might think cardio will burn your muscle and your fat from putting your body in a catabolic state, 30-45 minutes of cardio a week can actually help build muscle. Because cardio workouts increase the number of capillaries in your muscles, you can get more oxygen and other nutrients flowing through them to build mass and increase recovery time, ultimately building your body up faster.\"}, {\"编号\": 4, \"标题\": \"Do not be afraid to ask for help.\", \"描述\": \"Most gyms or fitness clubs have staff members that can help you build a diet and exercise plan that’s tailored to your body. A trainer can also lead you through workouts and keep you on track.\"}, {\"编号\": 5, \"标题\": \"Hire a trainer.\", \"描述\": \"Having a trainer aiding you will help you learn how to work efficiently and get the most from your time and efforts in the gym.\\nTrainers will also monitor your progress, guide you on a well-balanced diet, stay properly hydrated, and help you get proper rest and recovery.\\nAchieving your goals should be rewarding both mentally and physically. With hard work, a sensible and healthy diet, and proper rest, you will get the body you’ve always wanted.\"}]}, {\"编号\": 3, \"标题\": \"Starting with an Intense Four Week Routine\", \"步骤\": [{\"编号\": 1, \"标题\": \"To build your body quickly, try following a four week routine that will push you and hit all your major muscle groups.\", \"描述\": \"For this particular routine, try to keep workouts in the 45 minute range to avoid producing excess cortisol. Excess cortisol can increase health risks and affect sleep, digestion, and mood levels.\\nFor this routine, rest 60-90 seconds between each set.\\nWhen following this plan, workout with a 2-on-1-off routine for the fastest results. This routine will also allow for enough variety in which days you workout to keep your body guessing.\\nThe weight you use will vary depending on your current fitness level, and the exercise you are doing. Pick a weight that will challenge you, but not completely exhaust you.\\nFor a variant on this routine, try choosing a certain movement for each workout day. Then, repeat that movement for each different part of your body. For instance, on the first day, you might do pushing exercises, then pulling, then squats, followed by core exercises, and finally cardio.\"}, {\"编号\": 2, \"标题\": \"Exercise abs and arms on day one.\", \"描述\": \"The first day involves exercises from simple crunches to more advanced exercises like a one arm cable curl. Most of these exercises involve two sets total.\\n\\nCrunches. Perform 20 reps, and complete one set. Rest for 60 seconds.\\nStability Ball Crunches. Perform 15-20 reps, and complete one set. Rest for 60 seconds.\\nLeg Lifts. Perform 8-12 reps, and complete one set. Rest for 60 seconds.\\nV-Up. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.\\nHammer Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nOverhead Dumbbell Presses. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nPreacher Curl with Barbell. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nPalms-Down Grip Cable Triceps Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nReverse Dumbbell Bicep Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nOne Arm Cable Curl. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.\\nPalm-Up One Arm Cable Pushdown. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.\"}, {\"编号\": 3, \"标题\": \"Exercise legs and forearms on day two.\", \"描述\": \"This involves squats, leg extensions, and curls. You will complete at least two sets for each of these exercises.\\n\\nSquats. Go for barbell squats over a bench to afford your body more range of motion and less risk of injury. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nLeg Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nSeated Leg Curl for Hamstrings. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nLeg Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nLaying Leg Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nReverse Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nRegular Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nThigh Adductor Machine. Do 8-12 reps, and complete two sets in each direction. Rest for 60 seconds.\"}, {\"编号\": 4, \"标题\": \"Exercise chest and back on day four.\", \"描述\": \"After a rest on day three, workout your chest and back with bench presses, rows and pulldowns. Some exercises you might try include:\\nWide-Grip Incline Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nWide-Grip Flat Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nWide Dips. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nCable Flyes. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nUpright Row. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nDumbbell Bent-Over Rows. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.\\n Dumbbell Pullovers. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.\\nSeated Cable Row. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.\\nWide-grip Lat Pull-Down. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nPull-ups. Do 8-10 reps, and complete two sets. Rest for 60 seconds.\"}, {\"编号\": 5, \"标题\": \"Exercise your shoulders and calves on day five.\", \"描述\": \"For day five you will be targeting your shoulders with deltoid exercises. To exercise your calves, you’ll complete a series of calf raises.\\n\\nOverhead Shoulder Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nFront Deltoid Dumbbell Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nOne-Arm Incline Lateral Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nFront Deltoid Cable Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nSide Deltoid Cable Raise. Perform at least 10 reps until you cannot continue. Do one set.\\nSingle Leg Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\\nStanding Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.\"}], \"小提示\": [\"Always have a workout partner or spotter help you when you're lifting weight so you don't injure yourself.[9]\\nX\\nExpert Source\\n\\nBrendon RearickPersonal Trainer & Strength Coach\\nExpert Interview. 12 August 2020.\\n\", \"You should be able to do 8-12 reps for each weighted exercise. If you can't do 8 reps, lighten your weight. On the other hand, if you're not tired after 12 reps, you should increase your weight.[10]\\nX\\nExpert Source\\n\\nBrendon RearickPersonal Trainer & Strength Coach\\nExpert Interview. 30 July 2020.\\n\", \"Eating the right diet may also help you build muscle faster.\\n\"]}]}}",
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wikihow
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7,195 |
How to Build Your Future
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1. Building Your Career
1-1. Join a professional association.
Every field has professional associations. Each field is different. Dues are required. But for students and young professionals, they're often low.
Inquire into a mentorship through your professional association. They sometimes offer them for members at the entry-level or internship position.
Request help in finding a job. Professional associations often have job lists that other members provide.
Seek help with your professional development. Many associations offer seminars, workshops, and literature related to the field they represent.
Attend your association's annual conference. It's an excellent way to network. Conferences include job fairs and a chance to connect with potential employers.
Check into scholarships if you're a young association member (high school and college).
1-2. Move up the ladder.
Make a list of objectives and work toward achieving them. Be its project manager or editor-in-chief. Build on your career by positioning yourself for a successful future.
Think outside of the box. Come up with new ideas for your company through innovative thinking. Look at the way things are and think about how they could be better.
Take on projects outside your comfort zone. Taking on more responsibility can help you to learn new skills that will enhance your career.
Solve problems rather than passing them on to other people. Maintain a "can-do" attitude.
Ask a mentor to evaluate your strengths and weaknesses to determine if you're moving toward your career objectives.
Adapt to new positions. As you move up the ladder recognize that the skills responsible for your promotion may not apply to your new position. Ask a mentor to evaluate your behavioral skill set to ensure you've kept pace with your promotion.
Be serious at work. Focus on your job and complete tasks with speed and consistency.
Improve your critical thinking skills. Analytical thinkers can foresee problems and prevent them from happening. Take a workshop or seminar that includes critical thinking methodology exercises.
Network as much as possible. Network within your company and within the community to gain visibility and to establish contacts.
1-3. Consider making a lateral move when the time is right.
A lateral move within your company or to a new organization can help your career. It gives you the chance to gain additional skills and knowledge. It can help prevent the restlessness and stagnation that sometimes accompanies too much time spent in the same work environment. There are many benefits to a lateral move.
A lateral move might pair you with a good boss or mentor. This is especially appealing if your current job doesn’t have either.
Moving to a different part of the company that’s more vibrant will lead to more visibility for you.
Moving from one organization or department to another will mean that you’re meeting more people, making more contacts, establishing a bigger network of resources.
Changing to a different department could lead to more advancement opportunities, especially if you’re stagnant in your current department.
2. Building Financial Stability
2-1. Set up a budget that’s realistic and will allow you to follow it consistently.
Make a budget that can absorb the unexpected. A budget is a work in progress. Your financial situation will constantly change and if your budget has the flexibility to accommodate plenty of variables you can save, pay off debt and invest to make your money grow.
Track your expenses. Log all of your expenses for a month so that you’ll know where your money is going. You can use an App or pen and paper but account for everything.
Allocate about 10% of your income for savings. Better to do a direct deposit so that you won’t be tempted to spend.
Be patient and consistent. Depositing $100 per month means you've saved $48,000 after 40 years. Assuming a seven percent annualized rate of return, your $100 per month deposit would equal more than $260,000.
Long-term savings should go toward a 401(k). Aim for maximizing your 401(k) deposits.
Apply about 35% of your savings to housing and utilities.
Put aside another 10% if you have specific goals in mind, such as buying a new car or paying for you child’s college education.
Cut back on unnecessary spending. Rent a movie instead of going to the theater. Drop your land phone line. Don’t sign up for cable TV services you don’t need.
Use the remainder of your income in whatever way you see fit. Food, entertainment, vacations etc.
2-2. Reduce credit card debt.
Credit cards place you at one remove from your purchases. The process insulates you from your spending because you’re using a card (and not money) and don't have concrete "proof" that you're actually spending money. Credit card debt can accumulate quickly.
Implement a plan to pay off credit card debt using your budget. Know exactly how much you can afford to direct toward your credit card debt.
Pay off the card with the highest interest rate first, while meeting the minimum payment requirements for other cards.
Be consistent in your payments. Many people reduce the amount they're paying toward a credit card debt when they see the balance going down.
Pay with cash to avoid accumulating more credit card debt. Use cash for groceries, clothes, vacations and non-essentials.
2-3. Grow your money by investing wisely.
You can use your budget surplus to invest. Invest regularly over time in a diversity of places.
Apply 10% of your income to investments. Alternately, the money you’ve budgeted for savings can be split between savings and your investment needs.
Invest in stocks using an investment firm if you’re not stock-savy. Over the past 70 years stocks have gained an average of 10% per year in value.
Mutual funds are a good choice for the average investor.
Offset the potential volatility of stocks by also investing in bonds and CDs. You’re loaning your money out at interest so the balance is growing although usually not at the same rate as stocks.
Consider using an automated investment service. Their fees are low. They match your time horizon and goals with your investment.
Try regular monthly direct debit investing. It guarantees you’ll be putting money aside for investments, taking the decision about where the money goes out of your hands.
3. Building Your Personal Life
3-1. Make time for your family.
What will you remember when you grow older? Will it be nailing the Krimsley account? Or will it be seeing Ben ride a bicycle for the first time? Make a conscious effort to separate work and family time and be “all in” with your family when you’re together.
Discuss your work hours and expectations with your boss so that you can set some boundaries to prevent work from leeching away at family time.
Spend time with your spouse and children even if it means getting everyone together in the morning to exercise or stretch for fifteen minutes before leaving the house.
Institute a "no electronics" rule at the dinner table so that the family will pay attention to each other, rather than to their screens.
Take regular family vacations. This is a good way to focus solely on family without the worries of the workplace that follow you home.
Discuss childcare with your spouse. If you’re both working you’ll want to come up with a firm and fair plan with specific responsibilities for both parents.
3-2. Create a circle of good friends.
Lifetime friendships enrich your life. Friendships add texture to your connection with the world because you're sharing experiences, reliving good moments, making bonds with people upon who you can rely.
Make a list of people in your life who you feel close to. Invite them to your home for dinner or tea or to watch a movie. Your home environment allows for less self-conscious conversation.
Volunteer for a project or group for which you have conviction. Strong friendships are more easily made when you work together on areas of mutual concern and interest.
Use your current contacts to make friends. If there are people who you've met briefly through friends and liked, try getting in touch with them through your mutual friend.
Join a book reading circle. These circles usually meet regularly. Many of them last for years. Lifetime friendships are formed over a shared interest.
3-3. Get involved in activities for which have conviction and to which you connect.
What is it that you like to do? What activities are you drawn to that seem the most authentic and richest in terms of the experiences they provide? Make a list.
Take a class that focuses on an area of interest. Cooking, coding, painting, archery . . . there are numerous classes available.
Sign up for a hiking or nature club if you like the outdoors.
Volunteer to be a big brother or big sister.
3-4. Take good care of your body.
The physical state in which you arrive at your future can be like a payoff from a good investment. Take care of yourself so that you'll benefit in later years.
Maintain a healthy diet that includes fresh produce, lean protein sources, dairy products, and whole grains.
Eat wholesome meals three times a day. When you don’t depend on one big meal daily, your body will reach a level of nourishment that diminishes cravings and helps you to naturally eat less.
Make regular visits to your doctor. Think in terms of “preventive maintenance.” Vaccinations, screenings and regular check-ups can prevent serious illness that adversely affect your future.
3-5. Exercise regularly.
Exercising has countless benefits including reducing the risk of heart disease and prolonging life. Exercising will help you to maintain normal weight. It will tone your body, strengthen muscles, keep bones strong and improve mood and sleep.
Try for 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise.
Begin by walking 15 minutes or so every other day and gradually increase the time and pace until you're jogging 30 minutes every other day.
Alternately, try aerobic exercise, 25 minutes of vigorous activity three days per week.
Build muscle and maintain bone density through strength or resistance training. You can join a gym or work with weights at home.
3-6. Take care of your mind.
When your state of mind is good, you make good decisions about all aspects of your life. You feel better about your life.
Get enough sleep. Try for a regular sleep schedule. Choose calming activities before bed. No electronics in bed. Being sleepy makes concentration more difficult, raises stress levels and increases mood swings.
Steer clear of drugs and alcohol. Keep your mind sharp.
Tips
Manage your time well. Respond quickly to business calls. Turn in projects and reports on time by starting them as soon as you receive them. Take breaks but make them short! Be on time for work.[27]
X
Research source
SMART goals are Specific, Measurable, Attainable, Relevant and Timed.
Read books to inspire and guide you--choose books written by successful career people—people you'd like to emulate.
|
{
"create_time": "20230517 10:59:14",
"回答明细": "{\"回答\": \"1. Building Your Career\\n1-1. Join a professional association.\\nEvery field has professional associations. Each field is different. Dues are required. But for students and young professionals, they're often low.\\nInquire into a mentorship through your professional association. They sometimes offer them for members at the entry-level or internship position.\\nRequest help in finding a job. Professional associations often have job lists that other members provide.\\nSeek help with your professional development. Many associations offer seminars, workshops, and literature related to the field they represent.\\nAttend your association's annual conference. It's an excellent way to network. Conferences include job fairs and a chance to connect with potential employers.\\nCheck into scholarships if you're a young association member (high school and college).\\n1-2. Move up the ladder.\\nMake a list of objectives and work toward achieving them. Be its project manager or editor-in-chief. Build on your career by positioning yourself for a successful future.\\nThink outside of the box. Come up with new ideas for your company through innovative thinking. Look at the way things are and think about how they could be better.\\nTake on projects outside your comfort zone. Taking on more responsibility can help you to learn new skills that will enhance your career.\\nSolve problems rather than passing them on to other people. Maintain a \\\"can-do\\\" attitude.\\nAsk a mentor to evaluate your strengths and weaknesses to determine if you're moving toward your career objectives.\\nAdapt to new positions. As you move up the ladder recognize that the skills responsible for your promotion may not apply to your new position. Ask a mentor to evaluate your behavioral skill set to ensure you've kept pace with your promotion.\\nBe serious at work. Focus on your job and complete tasks with speed and consistency.\\nImprove your critical thinking skills. Analytical thinkers can foresee problems and prevent them from happening. Take a workshop or seminar that includes critical thinking methodology exercises.\\nNetwork as much as possible. Network within your company and within the community to gain visibility and to establish contacts.\\n1-3. Consider making a lateral move when the time is right.\\nA lateral move within your company or to a new organization can help your career. It gives you the chance to gain additional skills and knowledge. It can help prevent the restlessness and stagnation that sometimes accompanies too much time spent in the same work environment. There are many benefits to a lateral move.\\nA lateral move might pair you with a good boss or mentor. This is especially appealing if your current job doesn’t have either.\\nMoving to a different part of the company that’s more vibrant will lead to more visibility for you.\\nMoving from one organization or department to another will mean that you’re meeting more people, making more contacts, establishing a bigger network of resources.\\nChanging to a different department could lead to more advancement opportunities, especially if you’re stagnant in your current department.\\n2. Building Financial Stability\\n2-1. Set up a budget that’s realistic and will allow you to follow it consistently.\\nMake a budget that can absorb the unexpected. A budget is a work in progress. Your financial situation will constantly change and if your budget has the flexibility to accommodate plenty of variables you can save, pay off debt and invest to make your money grow.\\nTrack your expenses. Log all of your expenses for a month so that you’ll know where your money is going. You can use an App or pen and paper but account for everything.\\nAllocate about 10% of your income for savings. Better to do a direct deposit so that you won’t be tempted to spend.\\nBe patient and consistent. Depositing $100 per month means you've saved $48,000 after 40 years. Assuming a seven percent annualized rate of return, your $100 per month deposit would equal more than $260,000.\\nLong-term savings should go toward a 401(k). Aim for maximizing your 401(k) deposits.\\nApply about 35% of your savings to housing and utilities.\\nPut aside another 10% if you have specific goals in mind, such as buying a new car or paying for you child’s college education.\\nCut back on unnecessary spending. Rent a movie instead of going to the theater. Drop your land phone line. Don’t sign up for cable TV services you don’t need.\\nUse the remainder of your income in whatever way you see fit. Food, entertainment, vacations etc.\\n2-2. Reduce credit card debt.\\nCredit cards place you at one remove from your purchases. The process insulates you from your spending because you’re using a card (and not money) and don't have concrete \\\"proof\\\" that you're actually spending money. Credit card debt can accumulate quickly.\\nImplement a plan to pay off credit card debt using your budget. Know exactly how much you can afford to direct toward your credit card debt.\\nPay off the card with the highest interest rate first, while meeting the minimum payment requirements for other cards.\\nBe consistent in your payments. Many people reduce the amount they're paying toward a credit card debt when they see the balance going down.\\nPay with cash to avoid accumulating more credit card debt. Use cash for groceries, clothes, vacations and non-essentials.\\n2-3. Grow your money by investing wisely.\\nYou can use your budget surplus to invest. Invest regularly over time in a diversity of places.\\nApply 10% of your income to investments. Alternately, the money you’ve budgeted for savings can be split between savings and your investment needs.\\nInvest in stocks using an investment firm if you’re not stock-savy. Over the past 70 years stocks have gained an average of 10% per year in value.\\nMutual funds are a good choice for the average investor.\\nOffset the potential volatility of stocks by also investing in bonds and CDs. You’re loaning your money out at interest so the balance is growing although usually not at the same rate as stocks.\\nConsider using an automated investment service. Their fees are low. They match your time horizon and goals with your investment.\\nTry regular monthly direct debit investing. It guarantees you’ll be putting money aside for investments, taking the decision about where the money goes out of your hands.\\n3. Building Your Personal Life\\n3-1. Make time for your family.\\nWhat will you remember when you grow older? Will it be nailing the Krimsley account? Or will it be seeing Ben ride a bicycle for the first time? Make a conscious effort to separate work and family time and be “all in” with your family when you’re together.\\nDiscuss your work hours and expectations with your boss so that you can set some boundaries to prevent work from leeching away at family time.\\nSpend time with your spouse and children even if it means getting everyone together in the morning to exercise or stretch for fifteen minutes before leaving the house.\\nInstitute a \\\"no electronics\\\" rule at the dinner table so that the family will pay attention to each other, rather than to their screens.\\nTake regular family vacations. This is a good way to focus solely on family without the worries of the workplace that follow you home.\\nDiscuss childcare with your spouse. If you’re both working you’ll want to come up with a firm and fair plan with specific responsibilities for both parents.\\n3-2. Create a circle of good friends.\\nLifetime friendships enrich your life. Friendships add texture to your connection with the world because you're sharing experiences, reliving good moments, making bonds with people upon who you can rely.\\nMake a list of people in your life who you feel close to. Invite them to your home for dinner or tea or to watch a movie. Your home environment allows for less self-conscious conversation.\\nVolunteer for a project or group for which you have conviction. Strong friendships are more easily made when you work together on areas of mutual concern and interest.\\nUse your current contacts to make friends. If there are people who you've met briefly through friends and liked, try getting in touch with them through your mutual friend.\\nJoin a book reading circle. These circles usually meet regularly. Many of them last for years. Lifetime friendships are formed over a shared interest.\\n3-3. Get involved in activities for which have conviction and to which you connect.\\nWhat is it that you like to do? What activities are you drawn to that seem the most authentic and richest in terms of the experiences they provide? Make a list. \\nTake a class that focuses on an area of interest. Cooking, coding, painting, archery . . . there are numerous classes available.\\nSign up for a hiking or nature club if you like the outdoors.\\nVolunteer to be a big brother or big sister.\\n3-4. Take good care of your body.\\nThe physical state in which you arrive at your future can be like a payoff from a good investment. Take care of yourself so that you'll benefit in later years. \\nMaintain a healthy diet that includes fresh produce, lean protein sources, dairy products, and whole grains.\\nEat wholesome meals three times a day. When you don’t depend on one big meal daily, your body will reach a level of nourishment that diminishes cravings and helps you to naturally eat less.\\nMake regular visits to your doctor. Think in terms of “preventive maintenance.” Vaccinations, screenings and regular check-ups can prevent serious illness that adversely affect your future.\\n3-5. Exercise regularly.\\nExercising has countless benefits including reducing the risk of heart disease and prolonging life. Exercising will help you to maintain normal weight. It will tone your body, strengthen muscles, keep bones strong and improve mood and sleep.\\nTry for 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise.\\nBegin by walking 15 minutes or so every other day and gradually increase the time and pace until you're jogging 30 minutes every other day.\\nAlternately, try aerobic exercise, 25 minutes of vigorous activity three days per week.\\nBuild muscle and maintain bone density through strength or resistance training. You can join a gym or work with weights at home.\\n3-6. Take care of your mind.\\nWhen your state of mind is good, you make good decisions about all aspects of your life. You feel better about your life.\\nGet enough sleep. Try for a regular sleep schedule. Choose calming activities before bed. No electronics in bed. Being sleepy makes concentration more difficult, raises stress levels and increases mood swings.\\nSteer clear of drugs and alcohol. Keep your mind sharp.\\nTips\\nManage your time well. Respond quickly to business calls. Turn in projects and reports on time by starting them as soon as you receive them. Take breaks but make them short! Be on time for work.[27]\\nX\\nResearch source\\nSMART goals are Specific, Measurable, Attainable, Relevant and Timed.\\nRead books to inspire and guide you--choose books written by successful career people—people you'd like to emulate.\\n\", \"简要回答\": \"Build your future by investing in the present. Take steps that lead to a successful career by being informed and innovative. Make wise financial decisions that will offer stability and security for the future. And take care of yourself and your loved ones by establishing priorities for family, health, and joy. There are steps you can take now to improve career success, financial stability, and personal fulfillment. Building your future begins with building your present.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building Your Career\", \"步骤\": [{\"编号\": 1, \"标题\": \"Join a professional association.\", \"描述\": \"Every field has professional associations. Each field is different. Dues are required. But for students and young professionals, they're often low.\\nInquire into a mentorship through your professional association. They sometimes offer them for members at the entry-level or internship position.\\nRequest help in finding a job. Professional associations often have job lists that other members provide.\\nSeek help with your professional development. Many associations offer seminars, workshops, and literature related to the field they represent.\\nAttend your association's annual conference. It's an excellent way to network. Conferences include job fairs and a chance to connect with potential employers.\\nCheck into scholarships if you're a young association member (high school and college).\"}, {\"编号\": 2, \"标题\": \"Move up the ladder.\", \"描述\": \"Make a list of objectives and work toward achieving them. Be its project manager or editor-in-chief. Build on your career by positioning yourself for a successful future.\\nThink outside of the box. Come up with new ideas for your company through innovative thinking. Look at the way things are and think about how they could be better.\\nTake on projects outside your comfort zone. Taking on more responsibility can help you to learn new skills that will enhance your career.\\nSolve problems rather than passing them on to other people. Maintain a \\\"can-do\\\" attitude.\\nAsk a mentor to evaluate your strengths and weaknesses to determine if you're moving toward your career objectives.\\nAdapt to new positions. As you move up the ladder recognize that the skills responsible for your promotion may not apply to your new position. Ask a mentor to evaluate your behavioral skill set to ensure you've kept pace with your promotion.\\nBe serious at work. Focus on your job and complete tasks with speed and consistency.\\nImprove your critical thinking skills. Analytical thinkers can foresee problems and prevent them from happening. Take a workshop or seminar that includes critical thinking methodology exercises.\\nNetwork as much as possible. Network within your company and within the community to gain visibility and to establish contacts.\"}, {\"编号\": 3, \"标题\": \"Consider making a lateral move when the time is right.\", \"描述\": \"A lateral move within your company or to a new organization can help your career. It gives you the chance to gain additional skills and knowledge. It can help prevent the restlessness and stagnation that sometimes accompanies too much time spent in the same work environment. There are many benefits to a lateral move.\\nA lateral move might pair you with a good boss or mentor. This is especially appealing if your current job doesn’t have either.\\nMoving to a different part of the company that’s more vibrant will lead to more visibility for you.\\nMoving from one organization or department to another will mean that you’re meeting more people, making more contacts, establishing a bigger network of resources.\\nChanging to a different department could lead to more advancement opportunities, especially if you’re stagnant in your current department.\"}]}, {\"编号\": 2, \"标题\": \"Building Financial Stability\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set up a budget that’s realistic and will allow you to follow it consistently.\", \"描述\": \"Make a budget that can absorb the unexpected. A budget is a work in progress. Your financial situation will constantly change and if your budget has the flexibility to accommodate plenty of variables you can save, pay off debt and invest to make your money grow.\\nTrack your expenses. Log all of your expenses for a month so that you’ll know where your money is going. You can use an App or pen and paper but account for everything.\\nAllocate about 10% of your income for savings. Better to do a direct deposit so that you won’t be tempted to spend.\\nBe patient and consistent. Depositing $100 per month means you've saved $48,000 after 40 years. Assuming a seven percent annualized rate of return, your $100 per month deposit would equal more than $260,000.\\nLong-term savings should go toward a 401(k). Aim for maximizing your 401(k) deposits.\\nApply about 35% of your savings to housing and utilities.\\nPut aside another 10% if you have specific goals in mind, such as buying a new car or paying for you child’s college education.\\nCut back on unnecessary spending. Rent a movie instead of going to the theater. Drop your land phone line. Don’t sign up for cable TV services you don’t need.\\nUse the remainder of your income in whatever way you see fit. Food, entertainment, vacations etc.\"}, {\"编号\": 2, \"标题\": \"Reduce credit card debt.\", \"描述\": \"Credit cards place you at one remove from your purchases. The process insulates you from your spending because you’re using a card (and not money) and don't have concrete \\\"proof\\\" that you're actually spending money. Credit card debt can accumulate quickly.\\nImplement a plan to pay off credit card debt using your budget. Know exactly how much you can afford to direct toward your credit card debt.\\nPay off the card with the highest interest rate first, while meeting the minimum payment requirements for other cards.\\nBe consistent in your payments. Many people reduce the amount they're paying toward a credit card debt when they see the balance going down.\\nPay with cash to avoid accumulating more credit card debt. Use cash for groceries, clothes, vacations and non-essentials.\"}, {\"编号\": 3, \"标题\": \"Grow your money by investing wisely.\", \"描述\": \"You can use your budget surplus to invest. Invest regularly over time in a diversity of places.\\nApply 10% of your income to investments. Alternately, the money you’ve budgeted for savings can be split between savings and your investment needs.\\nInvest in stocks using an investment firm if you’re not stock-savy. Over the past 70 years stocks have gained an average of 10% per year in value.\\nMutual funds are a good choice for the average investor.\\nOffset the potential volatility of stocks by also investing in bonds and CDs. You’re loaning your money out at interest so the balance is growing although usually not at the same rate as stocks.\\nConsider using an automated investment service. Their fees are low. They match your time horizon and goals with your investment.\\nTry regular monthly direct debit investing. It guarantees you’ll be putting money aside for investments, taking the decision about where the money goes out of your hands.\"}]}, {\"编号\": 3, \"标题\": \"Building Your Personal Life\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make time for your family.\", \"描述\": \"What will you remember when you grow older? Will it be nailing the Krimsley account? Or will it be seeing Ben ride a bicycle for the first time? Make a conscious effort to separate work and family time and be “all in” with your family when you’re together.\\nDiscuss your work hours and expectations with your boss so that you can set some boundaries to prevent work from leeching away at family time.\\nSpend time with your spouse and children even if it means getting everyone together in the morning to exercise or stretch for fifteen minutes before leaving the house.\\nInstitute a \\\"no electronics\\\" rule at the dinner table so that the family will pay attention to each other, rather than to their screens.\\nTake regular family vacations. This is a good way to focus solely on family without the worries of the workplace that follow you home.\\nDiscuss childcare with your spouse. If you’re both working you’ll want to come up with a firm and fair plan with specific responsibilities for both parents.\"}, {\"编号\": 2, \"标题\": \"Create a circle of good friends.\", \"描述\": \"Lifetime friendships enrich your life. Friendships add texture to your connection with the world because you're sharing experiences, reliving good moments, making bonds with people upon who you can rely.\\nMake a list of people in your life who you feel close to. Invite them to your home for dinner or tea or to watch a movie. Your home environment allows for less self-conscious conversation.\\nVolunteer for a project or group for which you have conviction. Strong friendships are more easily made when you work together on areas of mutual concern and interest.\\nUse your current contacts to make friends. If there are people who you've met briefly through friends and liked, try getting in touch with them through your mutual friend.\\nJoin a book reading circle. These circles usually meet regularly. Many of them last for years. Lifetime friendships are formed over a shared interest.\"}, {\"编号\": 3, \"标题\": \"Get involved in activities for which have conviction and to which you connect.\", \"描述\": \"What is it that you like to do? What activities are you drawn to that seem the most authentic and richest in terms of the experiences they provide? Make a list. \\nTake a class that focuses on an area of interest. Cooking, coding, painting, archery . . . there are numerous classes available.\\nSign up for a hiking or nature club if you like the outdoors.\\nVolunteer to be a big brother or big sister.\"}, {\"编号\": 4, \"标题\": \"Take good care of your body.\", \"描述\": \"The physical state in which you arrive at your future can be like a payoff from a good investment. Take care of yourself so that you'll benefit in later years. \\nMaintain a healthy diet that includes fresh produce, lean protein sources, dairy products, and whole grains.\\nEat wholesome meals three times a day. When you don’t depend on one big meal daily, your body will reach a level of nourishment that diminishes cravings and helps you to naturally eat less.\\nMake regular visits to your doctor. Think in terms of “preventive maintenance.” Vaccinations, screenings and regular check-ups can prevent serious illness that adversely affect your future.\"}, {\"编号\": 5, \"标题\": \"Exercise regularly.\", \"描述\": \"Exercising has countless benefits including reducing the risk of heart disease and prolonging life. Exercising will help you to maintain normal weight. It will tone your body, strengthen muscles, keep bones strong and improve mood and sleep.\\nTry for 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise.\\nBegin by walking 15 minutes or so every other day and gradually increase the time and pace until you're jogging 30 minutes every other day.\\nAlternately, try aerobic exercise, 25 minutes of vigorous activity three days per week.\\nBuild muscle and maintain bone density through strength or resistance training. You can join a gym or work with weights at home.\"}, {\"编号\": 6, \"标题\": \"Take care of your mind.\", \"描述\": \"When your state of mind is good, you make good decisions about all aspects of your life. You feel better about your life.\\nGet enough sleep. Try for a regular sleep schedule. Choose calming activities before bed. No electronics in bed. Being sleepy makes concentration more difficult, raises stress levels and increases mood swings.\\nSteer clear of drugs and alcohol. Keep your mind sharp.\"}], \"小提示\": [\"Manage your time well. Respond quickly to business calls. Turn in projects and reports on time by starting them as soon as you receive them. Take breaks but make them short! Be on time for work.[27]\\nX\\nResearch source\\n\", \"SMART goals are Specific, Measurable, Attainable, Relevant and Timed.\\n\", \"Read books to inspire and guide you--choose books written by successful career people—people you'd like to emulate.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
|
7,196 |
How to Build Your Lower Body Strength
|
1. Using Weights or Weight Machines
1-1. Do leg extensions
The quadriceps are the muscles in the front of your thigh. They are important to the function of your knees. Leg extensions will help build your quadriceps, but you need to be careful not to put too much strain on your knees or shins.
Sit on the machine and place your legs behind the bar. The bar should rest against the front of your ankles. Slowly push outward against the weight until you fully extend your legs in front of you. Do not extend into a straight leg; at the height of the movement, keep your knee slightly bent. Slowly lower to the starting position. Repeat 8 to 12 times per set.
Try starting out with no weight until you are used to the movement. Slowly add weight in five pound increments, until you have found a weight that is doable but challenging.
1-2. Perform hamstring curls.
The hamstrings are the muscles in the back of your thigh. They are extremely important for walking and running. Be sure to warm-up before doing hamstring exercises. Because hamstrings work with your quads and glutes, it is important that you safely work out all of these groups to prevent injury.
To do hamstring curls, lie on your stomach with your legs straight. Lift one foot by bending the knee. Bring it towards your butt while keeping your thighs against the floor. You can increase the difficulty of this move by wearing a weighted ankle cuff. Repeat 8 to 12 times for two to four sets.
You can use a machine for this move. Locate and position yourself on a supine machine, with your legs extended behind you. Place your ankles under the bar. Slowly push against the bar to raise it toward the ceiling until your legs curl at more than a 90-degree angle. Lower your legs and the bar back to the starting position. Repeat 8 to 12 times for two to four sets.
When doing this move, keep your hips pressing down onto bench or mat. Do not hyper extend the lower back, but do keep calf muscles relaxed to isolate the hamstrings. Contract your abs throughout the movement.
1-3. Do single-calf raises with dumbbells.
Calf muscles are important for mobility and running. They help protect your ankle and ensure that your knees functions properly. Be aware that putting too much strain on the calf muscle can cause injury. Do not use too much weight or do too many reps when working on your calves.
Stand on the edge of a platform with a dumbbell in either hand. Your toes and balls of your feet should be on the platform while your heel and arches should be off the edge. Raise one heel up behind you.
Slowly rise up on your toes and back down. Do twelve to fifteen reps before switching to the other foot. Do two to four sets overall.
1-4. Enhance your thigh muscles with resistance bands.
Tie a resistance band around your ankles. Stand so that you can steady yourself against a stationary object – like a wall or door post – and so you have room to move your feet from side to side. To work the outer thigh, keep one leg immobile and push your other foot out to your side so that your leg is working against the resistance of the band.
You will need to do this 8 to 12 times for each muscle on each leg.
1-5. Squeeze a swiss ball to strengthen your inner thighs.
Lie down on a mat. Lift your legs so that they are bent at the knee, and place a swiss ball between your thighs and knees. Squeeze your legs together as hard as you can for two seconds, and release. Repeat eight to twelve times.
2. Strengthening With Resistance From Your Own Body
2-1. Use your body weight to work your calf muscles.
Stand on an elevated surface with the balls of your feet firmly positioned on the platform and your heels hanging off the edge. Push your body up and then back down to your starting position.
Repeat 8 to 12 times.
2-2. Perfect the lunge to strengthen your gluteus maximus, hamstrings, and quadriceps.
This exercise can be done using your own body weight or with free weights for additional intensity. Lunges are great for working out a variety of muscles as well, including your thigh muscles.
Stand with your feet shoulder width apart and your arms at your sides with or without free weights.
Step one foot out in front of you in a large step. The heel of your back foot should lift.
Once your front foot is in place and steady, bend your knees and lower your body to the floor.
Slowly push up and step back into your original position.
Repeat this 8 to 12 times on each leg for each set.
2-3. Perform squats
Squats will exercise your lower body by using your own body as a weight. They work out nearly every muscle group in your lower body.
To do this exercise, place your feet shoulder-width apart and keep your arms in front of you. Bend your knees and bring your body toward the ground until you are in a squatting position. The top of your thigh should form a 90 degree angle with your shin. Your knee should line up above your ankle. Hold this position for a few seconds and then come back up. Repeat the process as many times as you can comfortably.
As you do squats, contract your ab muscles and keep your back straight. This will help prevent a back injury.
To make this exercise more intense, try doing one-legged squats as it is more difficult and therefore will help you build lower body strength more quickly and efficiently.
2-4. Perform the superman exercise.
The superman is a core exercise that will also engage your hamstrings and glutes. Lie face down on a mat with your arms stretched out straight in front of you. Raise both your arms and legs a few inches above the ground, and hold for between 30 and 60 seconds. Lower your arms and legs. Repeat two to three sets of twelve to fifteen reps.Remember to breathe as you hold the superman position.
3. Making Good Lifestyle Choices
3-1. Let your body rest between workouts.
The rest period between workouts is one of the most crucial times for muscle growth. Without a significant stress-free break for your body, your progress will not be as substantial as it otherwise could be if you were resting properly between workouts.
The more quickly your body is able to recover during these break times, the more quickly your muscle strength will increase.
3-2. Develop a consistent workout routine.
Consistency is key to developing lower body strength. Plan out your workouts and stick to your plan whenever possible. Make activity part of your daily life and incorporate your strength training into your routine. After a little time, it will feel weird to skip the strength training.
Try to make movement part of your life whenever possible – walk to the store instead of driving, take the stairs instead of the elevator, etc.
3-3. Eat more protein
Try to consume 1 gram of protein for every pound (0.45 kilogram) of body weight. To do this, eat foods high in protein, such as beans, eggs, lean meats, soy, and dairy.
Protein builds muscle and repairs your muscle tissues. The protein aids in repairing your body after it has been worked out. It is essential that you take in enough protein as part of your diet.
Read the labels on all food products. Scan down on the label to where it discusses protein. Essentially if its 5 grams (0.18 oz) or 10 of protein, that is good.
3-4. Be cautious with your diet.
Maintain a healthy, balanced diet with a good variety of vegetables, fruits, and lean meats. If you are looking to lose weight, try reducing your calorie intake and portion sizes. If you're looking to gain muscle weight, you may want to increase the calories you are eating. Avoid foods high in sugar and trans fats.
Tips
A repetition is the completion of one exercise.
Your targeted muscles should feel fatigued and should slightly burn by the end of each set.
Usually 8 to 12 repetitions make up a set.
|
{
"create_time": "20230517 10:59:15",
"回答明细": "{\"回答\": \"1. Using Weights or Weight Machines\\n1-1. Do leg extensions\\nThe quadriceps are the muscles in the front of your thigh. They are important to the function of your knees. Leg extensions will help build your quadriceps, but you need to be careful not to put too much strain on your knees or shins. \\nSit on the machine and place your legs behind the bar. The bar should rest against the front of your ankles. Slowly push outward against the weight until you fully extend your legs in front of you. Do not extend into a straight leg; at the height of the movement, keep your knee slightly bent. Slowly lower to the starting position. Repeat 8 to 12 times per set.\\nTry starting out with no weight until you are used to the movement. Slowly add weight in five pound increments, until you have found a weight that is doable but challenging.\\n1-2. Perform hamstring curls.\\nThe hamstrings are the muscles in the back of your thigh. They are extremely important for walking and running. Be sure to warm-up before doing hamstring exercises. Because hamstrings work with your quads and glutes, it is important that you safely work out all of these groups to prevent injury.\\nTo do hamstring curls, lie on your stomach with your legs straight. Lift one foot by bending the knee. Bring it towards your butt while keeping your thighs against the floor. You can increase the difficulty of this move by wearing a weighted ankle cuff. Repeat 8 to 12 times for two to four sets.\\nYou can use a machine for this move. Locate and position yourself on a supine machine, with your legs extended behind you. Place your ankles under the bar. Slowly push against the bar to raise it toward the ceiling until your legs curl at more than a 90-degree angle. Lower your legs and the bar back to the starting position. Repeat 8 to 12 times for two to four sets.\\nWhen doing this move, keep your hips pressing down onto bench or mat. Do not hyper extend the lower back, but do keep calf muscles relaxed to isolate the hamstrings. Contract your abs throughout the movement.\\n1-3. Do single-calf raises with dumbbells.\\nCalf muscles are important for mobility and running. They help protect your ankle and ensure that your knees functions properly. Be aware that putting too much strain on the calf muscle can cause injury. Do not use too much weight or do too many reps when working on your calves.\\nStand on the edge of a platform with a dumbbell in either hand. Your toes and balls of your feet should be on the platform while your heel and arches should be off the edge. Raise one heel up behind you.\\nSlowly rise up on your toes and back down. Do twelve to fifteen reps before switching to the other foot. Do two to four sets overall.\\n1-4. Enhance your thigh muscles with resistance bands.\\nTie a resistance band around your ankles. Stand so that you can steady yourself against a stationary object – like a wall or door post – and so you have room to move your feet from side to side. To work the outer thigh, keep one leg immobile and push your other foot out to your side so that your leg is working against the resistance of the band.\\nYou will need to do this 8 to 12 times for each muscle on each leg.\\n1-5. Squeeze a swiss ball to strengthen your inner thighs.\\nLie down on a mat. Lift your legs so that they are bent at the knee, and place a swiss ball between your thighs and knees. Squeeze your legs together as hard as you can for two seconds, and release. Repeat eight to twelve times.\\n2. Strengthening With Resistance From Your Own Body\\n2-1. Use your body weight to work your calf muscles.\\nStand on an elevated surface with the balls of your feet firmly positioned on the platform and your heels hanging off the edge. Push your body up and then back down to your starting position.\\nRepeat 8 to 12 times.\\n2-2. Perfect the lunge to strengthen your gluteus maximus, hamstrings, and quadriceps.\\nThis exercise can be done using your own body weight or with free weights for additional intensity. Lunges are great for working out a variety of muscles as well, including your thigh muscles.\\nStand with your feet shoulder width apart and your arms at your sides with or without free weights.\\nStep one foot out in front of you in a large step. The heel of your back foot should lift.\\nOnce your front foot is in place and steady, bend your knees and lower your body to the floor.\\nSlowly push up and step back into your original position.\\nRepeat this 8 to 12 times on each leg for each set.\\n2-3. Perform squats\\nSquats will exercise your lower body by using your own body as a weight. They work out nearly every muscle group in your lower body.\\nTo do this exercise, place your feet shoulder-width apart and keep your arms in front of you. Bend your knees and bring your body toward the ground until you are in a squatting position. The top of your thigh should form a 90 degree angle with your shin. Your knee should line up above your ankle. Hold this position for a few seconds and then come back up. Repeat the process as many times as you can comfortably.\\nAs you do squats, contract your ab muscles and keep your back straight. This will help prevent a back injury.\\nTo make this exercise more intense, try doing one-legged squats as it is more difficult and therefore will help you build lower body strength more quickly and efficiently.\\n2-4. Perform the superman exercise.\\nThe superman is a core exercise that will also engage your hamstrings and glutes. Lie face down on a mat with your arms stretched out straight in front of you. Raise both your arms and legs a few inches above the ground, and hold for between 30 and 60 seconds. Lower your arms and legs. Repeat two to three sets of twelve to fifteen reps.Remember to breathe as you hold the superman position.\\n3. Making Good Lifestyle Choices\\n3-1. Let your body rest between workouts.\\nThe rest period between workouts is one of the most crucial times for muscle growth. Without a significant stress-free break for your body, your progress will not be as substantial as it otherwise could be if you were resting properly between workouts.\\nThe more quickly your body is able to recover during these break times, the more quickly your muscle strength will increase.\\n3-2. Develop a consistent workout routine.\\nConsistency is key to developing lower body strength. Plan out your workouts and stick to your plan whenever possible. Make activity part of your daily life and incorporate your strength training into your routine. After a little time, it will feel weird to skip the strength training.\\nTry to make movement part of your life whenever possible – walk to the store instead of driving, take the stairs instead of the elevator, etc.\\n3-3. Eat more protein\\nTry to consume 1 gram of protein for every pound (0.45 kilogram) of body weight. To do this, eat foods high in protein, such as beans, eggs, lean meats, soy, and dairy.\\nProtein builds muscle and repairs your muscle tissues. The protein aids in repairing your body after it has been worked out. It is essential that you take in enough protein as part of your diet.\\nRead the labels on all food products. Scan down on the label to where it discusses protein. Essentially if its 5 grams (0.18 oz) or 10 of protein, that is good.\\n3-4. Be cautious with your diet.\\nMaintain a healthy, balanced diet with a good variety of vegetables, fruits, and lean meats. If you are looking to lose weight, try reducing your calorie intake and portion sizes. If you're looking to gain muscle weight, you may want to increase the calories you are eating. Avoid foods high in sugar and trans fats.\\nTips\\nA repetition is the completion of one exercise.\\nYour targeted muscles should feel fatigued and should slightly burn by the end of each set.\\nUsually 8 to 12 repetitions make up a set.\\n\", \"简要回答\": \"Lower body strength helps us in many ways, from walking to running to building endurance. The primary muscles in the lower body that you should focus on to build your lower body strength are the gluteals (in the lower back and outer hips), quadriceps (in the front of the thigh), hamstrings (in the back of the thigh), adductors (in the inner thigh), and the calf and shin muscles. In order to strengthen these muscles, you’ll need to do a number of exercises.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Using Weights or Weight Machines\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do leg extensions\", \"描述\": \"The quadriceps are the muscles in the front of your thigh. They are important to the function of your knees. Leg extensions will help build your quadriceps, but you need to be careful not to put too much strain on your knees or shins. \\nSit on the machine and place your legs behind the bar. The bar should rest against the front of your ankles. Slowly push outward against the weight until you fully extend your legs in front of you. Do not extend into a straight leg; at the height of the movement, keep your knee slightly bent. Slowly lower to the starting position. Repeat 8 to 12 times per set.\\nTry starting out with no weight until you are used to the movement. Slowly add weight in five pound increments, until you have found a weight that is doable but challenging.\"}, {\"编号\": 2, \"标题\": \"Perform hamstring curls.\", \"描述\": \"The hamstrings are the muscles in the back of your thigh. They are extremely important for walking and running. Be sure to warm-up before doing hamstring exercises. Because hamstrings work with your quads and glutes, it is important that you safely work out all of these groups to prevent injury.\\nTo do hamstring curls, lie on your stomach with your legs straight. Lift one foot by bending the knee. Bring it towards your butt while keeping your thighs against the floor. You can increase the difficulty of this move by wearing a weighted ankle cuff. Repeat 8 to 12 times for two to four sets.\\nYou can use a machine for this move. Locate and position yourself on a supine machine, with your legs extended behind you. Place your ankles under the bar. Slowly push against the bar to raise it toward the ceiling until your legs curl at more than a 90-degree angle. Lower your legs and the bar back to the starting position. Repeat 8 to 12 times for two to four sets.\\nWhen doing this move, keep your hips pressing down onto bench or mat. Do not hyper extend the lower back, but do keep calf muscles relaxed to isolate the hamstrings. Contract your abs throughout the movement.\"}, {\"编号\": 3, \"标题\": \"Do single-calf raises with dumbbells.\", \"描述\": \"Calf muscles are important for mobility and running. They help protect your ankle and ensure that your knees functions properly. Be aware that putting too much strain on the calf muscle can cause injury. Do not use too much weight or do too many reps when working on your calves.\\nStand on the edge of a platform with a dumbbell in either hand. Your toes and balls of your feet should be on the platform while your heel and arches should be off the edge. Raise one heel up behind you.\\nSlowly rise up on your toes and back down. Do twelve to fifteen reps before switching to the other foot. Do two to four sets overall.\"}, {\"编号\": 4, \"标题\": \"Enhance your thigh muscles with resistance bands.\", \"描述\": \"Tie a resistance band around your ankles. Stand so that you can steady yourself against a stationary object – like a wall or door post – and so you have room to move your feet from side to side. To work the outer thigh, keep one leg immobile and push your other foot out to your side so that your leg is working against the resistance of the band.\\nYou will need to do this 8 to 12 times for each muscle on each leg.\"}, {\"编号\": 5, \"标题\": \"Squeeze a swiss ball to strengthen your inner thighs.\", \"描述\": \"Lie down on a mat. Lift your legs so that they are bent at the knee, and place a swiss ball between your thighs and knees. Squeeze your legs together as hard as you can for two seconds, and release. Repeat eight to twelve times.\"}]}, {\"编号\": 2, \"标题\": \"Strengthening With Resistance From Your Own Body\", \"步骤\": [{\"编号\": 1, \"标题\": \"Use your body weight to work your calf muscles.\", \"描述\": \"Stand on an elevated surface with the balls of your feet firmly positioned on the platform and your heels hanging off the edge. Push your body up and then back down to your starting position.\\nRepeat 8 to 12 times.\"}, {\"编号\": 2, \"标题\": \"Perfect the lunge to strengthen your gluteus maximus, hamstrings, and quadriceps.\", \"描述\": \"This exercise can be done using your own body weight or with free weights for additional intensity. Lunges are great for working out a variety of muscles as well, including your thigh muscles.\\nStand with your feet shoulder width apart and your arms at your sides with or without free weights.\\nStep one foot out in front of you in a large step. The heel of your back foot should lift.\\nOnce your front foot is in place and steady, bend your knees and lower your body to the floor.\\nSlowly push up and step back into your original position.\\nRepeat this 8 to 12 times on each leg for each set.\"}, {\"编号\": 3, \"标题\": \"Perform squats\", \"描述\": \"Squats will exercise your lower body by using your own body as a weight. They work out nearly every muscle group in your lower body.\\nTo do this exercise, place your feet shoulder-width apart and keep your arms in front of you. Bend your knees and bring your body toward the ground until you are in a squatting position. The top of your thigh should form a 90 degree angle with your shin. Your knee should line up above your ankle. Hold this position for a few seconds and then come back up. Repeat the process as many times as you can comfortably.\\nAs you do squats, contract your ab muscles and keep your back straight. This will help prevent a back injury.\\nTo make this exercise more intense, try doing one-legged squats as it is more difficult and therefore will help you build lower body strength more quickly and efficiently.\"}, {\"编号\": 4, \"标题\": \"Perform the superman exercise.\", \"描述\": \"The superman is a core exercise that will also engage your hamstrings and glutes. Lie face down on a mat with your arms stretched out straight in front of you. Raise both your arms and legs a few inches above the ground, and hold for between 30 and 60 seconds. Lower your arms and legs. Repeat two to three sets of twelve to fifteen reps.Remember to breathe as you hold the superman position.\"}]}, {\"编号\": 3, \"标题\": \"Making Good Lifestyle Choices\", \"步骤\": [{\"编号\": 1, \"标题\": \"Let your body rest between workouts.\", \"描述\": \"The rest period between workouts is one of the most crucial times for muscle growth. Without a significant stress-free break for your body, your progress will not be as substantial as it otherwise could be if you were resting properly between workouts.\\nThe more quickly your body is able to recover during these break times, the more quickly your muscle strength will increase.\"}, {\"编号\": 2, \"标题\": \"Develop a consistent workout routine.\", \"描述\": \"Consistency is key to developing lower body strength. Plan out your workouts and stick to your plan whenever possible. Make activity part of your daily life and incorporate your strength training into your routine. After a little time, it will feel weird to skip the strength training.\\nTry to make movement part of your life whenever possible – walk to the store instead of driving, take the stairs instead of the elevator, etc.\"}, {\"编号\": 3, \"标题\": \"Eat more protein\", \"描述\": \"Try to consume 1 gram of protein for every pound (0.45 kilogram) of body weight. To do this, eat foods high in protein, such as beans, eggs, lean meats, soy, and dairy.\\nProtein builds muscle and repairs your muscle tissues. The protein aids in repairing your body after it has been worked out. It is essential that you take in enough protein as part of your diet.\\nRead the labels on all food products. Scan down on the label to where it discusses protein. Essentially if its 5 grams (0.18 oz) or 10 of protein, that is good.\"}, {\"编号\": 4, \"标题\": \"Be cautious with your diet.\", \"描述\": \"Maintain a healthy, balanced diet with a good variety of vegetables, fruits, and lean meats. If you are looking to lose weight, try reducing your calorie intake and portion sizes. If you're looking to gain muscle weight, you may want to increase the calories you are eating. Avoid foods high in sugar and trans fats.\"}], \"小提示\": [\"A repetition is the completion of one exercise.\\n\", \"Your targeted muscles should feel fatigued and should slightly burn by the end of each set.\\n\", \"Usually 8 to 12 repetitions make up a set.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,197 |
How to Build Your Own Air Conditioner
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1. Build an Air Conditioner with a Box Fan and a Cooler
1-1. Remove the front gridded panel of the fan.
1-2. Wrap 1/4" (6mm) diameter copper tubing around in concentric circles, starting at the center of the exterior side of the panel.
This tubing has an inner diameter of 1/4" (6mm) and an outer diameter of about 3/8" (9.5 mm).
First, attach one end of the tubing to the center of the panel using zip ties.
Wrap the tubing around in larger and larger concentric circles, leaving spaces between the circles of about 3/8" (9.5 mm). Connect the tubing to the panel with zip ties.
1-3. Re-attach the panel to the fan.
1-4. Connect one end of a piece of 3/8" (9.5 mm) clear plastic tubing to a fountain pump.
This tubing has an inner diameter of 3/8" (9.5 mm) and an outer diameter of about 1/2" (12 mm).
1-5. Connect the other end to either end of the copper tubing.
Slip the plastic tubing over the copper tubing and clamp it on with a hose clamp.
1-6. Connect another piece of plastic tubing to the other end of the copper tubing using a hose clamp.
1-7. Fill a cooler with ice water.
Stick the end of the piece of tubing that is not connected to the fountain pump into the bottom of the cooler.
1-8. Put the fountain pump in the cooler, submerged in the ice water.
1-9. Lay a towel under the fan to catch the condensation that drips from the copper tubing.
1-10. Plug in the fountain pump and turn on the fan.
2. Build an Air Conditioner Using a Recycled Radiator
2-1. Clean your radiator before you use it.
You can soak it in water and mild soap and then let it air dry.
2-2. Place a high-speed fan behind the radiator.
You may have to place some objects under the radiator to line it up with the fan.
2-3. Attach a garden hose to a spigot on the exterior of your house.
2-4. Connect the vinyl tubing to the inlet tube on your radiator.
You may have to try a couple of sizes to find the right size of tubing that will fit over the copper tubing from your radiator. The tube length should be long enough to connect with the garden hose outside.
2-5. Feed the tubing through a window and attach the tubing to the spout end of your garden hose with duct tape.
You may need to cut a small hole in your window screen to make this work.
2-6. Coil your garden hose up and wrap it in a towel for insulation.
Wrap pipe insulation around the exposed end to keep the water cold.
2-7. Attach another length of plastic tubing to the outlet tube of your radiator.
Thread the tubing upward through your window so that the water is expelled onto your roof or into your gutters.
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If you expel water onto your roof, then you'll need to make sure that the overflow hitting the ground doesn't flood your basement. Try placing a large plastic garbage can beneath the stream to catch the water, and recycle the water in your garden.
2-8. Attach a small hand valve to the plastic inlet tubing that goes into the radiator.
Cut the plastic inlet tubing to leave a 6" (15 cm) stub attached to the copper inlet tube of the radiator.
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Attach the end that releases water to the stub of inlet tube.
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Connect the side that pulls in water to the tube that's connected to your garden hose.
2-9. Open the hand valve completely.
On the outside of your house, open the garden hose spigot to find the right water flow volume.
2-10. Plug in the fan and turn it on.
When you're ready to switch off your homemade air conditioner, close the hand valve and unplug your fan.
Tips
Change the ice water in your cooler every 8 hours or so. Make sure to use the wastewater to water plants or to water your lawn.
Warnings
If you don't own your own home, then make sure you discuss expelling water onto your roof or into your gutters with your landlord. Be prepared to repair or replace your window screen when you move out.
Water and electricity don't mix.
|
{
"create_time": "20230517 10:59:15",
"回答明细": "{\"回答\": \"1. Build an Air Conditioner with a Box Fan and a Cooler\\n1-1. Remove the front gridded panel of the fan.\\n\\n1-2. Wrap 1/4\\\" (6mm) diameter copper tubing around in concentric circles, starting at the center of the exterior side of the panel.\\nThis tubing has an inner diameter of 1/4\\\" (6mm) and an outer diameter of about 3/8\\\" (9.5 mm).\\nFirst, attach one end of the tubing to the center of the panel using zip ties.\\nWrap the tubing around in larger and larger concentric circles, leaving spaces between the circles of about 3/8\\\" (9.5 mm). Connect the tubing to the panel with zip ties.\\n1-3. Re-attach the panel to the fan.\\n\\n1-4. Connect one end of a piece of 3/8\\\" (9.5 mm) clear plastic tubing to a fountain pump.\\nThis tubing has an inner diameter of 3/8\\\" (9.5 mm) and an outer diameter of about 1/2\\\" (12 mm).\\n1-5. Connect the other end to either end of the copper tubing.\\nSlip the plastic tubing over the copper tubing and clamp it on with a hose clamp.\\n1-6. Connect another piece of plastic tubing to the other end of the copper tubing using a hose clamp.\\n\\n1-7. Fill a cooler with ice water.\\nStick the end of the piece of tubing that is not connected to the fountain pump into the bottom of the cooler.\\n1-8. Put the fountain pump in the cooler, submerged in the ice water.\\n\\n1-9. Lay a towel under the fan to catch the condensation that drips from the copper tubing.\\n\\n1-10. Plug in the fountain pump and turn on the fan.\\n\\n2. Build an Air Conditioner Using a Recycled Radiator\\n2-1. Clean your radiator before you use it.\\nYou can soak it in water and mild soap and then let it air dry.\\n2-2. Place a high-speed fan behind the radiator.\\nYou may have to place some objects under the radiator to line it up with the fan.\\n2-3. Attach a garden hose to a spigot on the exterior of your house.\\n\\n2-4. Connect the vinyl tubing to the inlet tube on your radiator.\\nYou may have to try a couple of sizes to find the right size of tubing that will fit over the copper tubing from your radiator. The tube length should be long enough to connect with the garden hose outside.\\n2-5. Feed the tubing through a window and attach the tubing to the spout end of your garden hose with duct tape.\\nYou may need to cut a small hole in your window screen to make this work.\\n2-6. Coil your garden hose up and wrap it in a towel for insulation.\\nWrap pipe insulation around the exposed end to keep the water cold.\\n2-7. Attach another length of plastic tubing to the outlet tube of your radiator.\\nThread the tubing upward through your window so that the water is expelled onto your roof or into your gutters.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/2\\\\/26\\\\/Build-Your-Own-Air-Conditioner-Step-18Bullet1-Version-2.jpg\\\\/v4-460px-Build-Your-Own-Air-Conditioner-Step-18Bullet1-Version-2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/2\\\\/26\\\\/Build-Your-Own-Air-Conditioner-Step-18Bullet1-Version-2.jpg\\\\/aid49234-v4-728px-Build-Your-Own-Air-Conditioner-Step-18Bullet1-Version-2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\nIf you expel water onto your roof, then you'll need to make sure that the overflow hitting the ground doesn't flood your basement. Try placing a large plastic garbage can beneath the stream to catch the water, and recycle the water in your garden.\\n2-8. Attach a small hand valve to the plastic inlet tubing that goes into the radiator.\\nCut the plastic inlet tubing to leave a 6\\\" (15 cm) stub attached to the copper inlet tube of the radiator.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/8\\\\/80\\\\/Build-Your-Own-Air-Conditioner-Step-19Bullet1-Version-2.jpg\\\\/v4-460px-Build-Your-Own-Air-Conditioner-Step-19Bullet1-Version-2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/8\\\\/80\\\\/Build-Your-Own-Air-Conditioner-Step-19Bullet1-Version-2.jpg\\\\/aid49234-v4-728px-Build-Your-Own-Air-Conditioner-Step-19Bullet1-Version-2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\nAttach the end that releases water to the stub of inlet tube.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/4\\\\/46\\\\/Build-Your-Own-Air-Conditioner-Step-19Bullet2-Version-2.jpg\\\\/v4-460px-Build-Your-Own-Air-Conditioner-Step-19Bullet2-Version-2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/4\\\\/46\\\\/Build-Your-Own-Air-Conditioner-Step-19Bullet2-Version-2.jpg\\\\/aid49234-v4-728px-Build-Your-Own-Air-Conditioner-Step-19Bullet2-Version-2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\nConnect the side that pulls in water to the tube that's connected to your garden hose.\\n2-9. Open the hand valve completely.\\nOn the outside of your house, open the garden hose spigot to find the right water flow volume.\\n2-10. Plug in the fan and turn it on.\\nWhen you're ready to switch off your homemade air conditioner, close the hand valve and unplug your fan.\\nTips\\nChange the ice water in your cooler every 8 hours or so. Make sure to use the wastewater to water plants or to water your lawn.\\nWarnings\\nIf you don't own your own home, then make sure you discuss expelling water onto your roof or into your gutters with your landlord. Be prepared to repair or replace your window screen when you move out.\\nWater and electricity don't mix.\\n\", \"简要回答\": \"Air conditioning uses up 20 percent of the electricity used in the U.S. To reduce your use of air conditioning and help the environment, you can build an conditioner with either a box fan and a cooler or with a box fan and a radiator. Follow these instructions to build your own air conditioner.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Build an Air Conditioner with a Box Fan and a Cooler\", \"步骤\": [{\"编号\": 1, \"标题\": \"Remove the front gridded panel of the fan.\", \"描述\": \"\"}, {\"编号\": 2, \"标题\": \"Wrap 1/4\\\" (6mm) diameter copper tubing around in concentric circles, starting at the center of the exterior side of the panel.\", \"描述\": \"This tubing has an inner diameter of 1/4\\\" (6mm) and an outer diameter of about 3/8\\\" (9.5 mm).\\nFirst, attach one end of the tubing to the center of the panel using zip ties.\\nWrap the tubing around in larger and larger concentric circles, leaving spaces between the circles of about 3/8\\\" (9.5 mm). Connect the tubing to the panel with zip ties.\"}, {\"编号\": 3, \"标题\": \"Re-attach the panel to the fan.\", \"描述\": \"\"}, {\"编号\": 4, \"标题\": \"Connect one end of a piece of 3/8\\\" (9.5 mm) clear plastic tubing to a fountain pump.\", \"描述\": \"This tubing has an inner diameter of 3/8\\\" (9.5 mm) and an outer diameter of about 1/2\\\" (12 mm).\"}, {\"编号\": 5, \"标题\": \"Connect the other end to either end of the copper tubing.\", \"描述\": \"Slip the plastic tubing over the copper tubing and clamp it on with a hose clamp.\"}, {\"编号\": 6, \"标题\": \"Connect another piece of plastic tubing to the other end of the copper tubing using a hose clamp.\", \"描述\": \"\"}, {\"编号\": 7, \"标题\": \"Fill a cooler with ice water.\", \"描述\": \"Stick the end of the piece of tubing that is not connected to the fountain pump into the bottom of the cooler.\"}, {\"编号\": 8, \"标题\": \"Put the fountain pump in the cooler, submerged in the ice water.\", \"描述\": \"\"}, {\"编号\": 9, \"标题\": \"Lay a towel under the fan to catch the condensation that drips from the copper tubing.\", \"描述\": \"\"}, {\"编号\": 10, \"标题\": \"Plug in the fountain pump and turn on the fan.\", \"描述\": \"\"}]}, {\"编号\": 2, \"标题\": \"Build an Air Conditioner Using a Recycled Radiator\", \"步骤\": [{\"编号\": 1, \"标题\": \"Clean your radiator before you use it.\", \"描述\": \"You can soak it in water and mild soap and then let it air dry.\"}, {\"编号\": 2, \"标题\": \"Place a high-speed fan behind the radiator.\", \"描述\": \"You may have to place some objects under the radiator to line it up with the fan.\"}, {\"编号\": 3, \"标题\": \"Attach a garden hose to a spigot on the exterior of your house.\", \"描述\": \"\"}, {\"编号\": 4, \"标题\": \"Connect the vinyl tubing to the inlet tube on your radiator.\", \"描述\": \"You may have to try a couple of sizes to find the right size of tubing that will fit over the copper tubing from your radiator. The tube length should be long enough to connect with the garden hose outside.\"}, {\"编号\": 5, \"标题\": \"Feed the tubing through a window and attach the tubing to the spout end of your garden hose with duct tape.\", \"描述\": \"You may need to cut a small hole in your window screen to make this work.\"}, {\"编号\": 6, \"标题\": \"Coil your garden hose up and wrap it in a towel for insulation.\", \"描述\": \"Wrap pipe insulation around the exposed end to keep the water cold.\"}, {\"编号\": 7, \"标题\": \"Attach another length of plastic tubing to the outlet tube of your radiator.\", \"描述\": \"Thread the tubing upward through your window so that the water is expelled onto your roof or into your gutters.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/2\\\\/26\\\\/Build-Your-Own-Air-Conditioner-Step-18Bullet1-Version-2.jpg\\\\/v4-460px-Build-Your-Own-Air-Conditioner-Step-18Bullet1-Version-2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/2\\\\/26\\\\/Build-Your-Own-Air-Conditioner-Step-18Bullet1-Version-2.jpg\\\\/aid49234-v4-728px-Build-Your-Own-Air-Conditioner-Step-18Bullet1-Version-2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\nIf you expel water onto your roof, then you'll need to make sure that the overflow hitting the ground doesn't flood your basement. Try placing a large plastic garbage can beneath the stream to catch the water, and recycle the water in your garden.\"}, {\"编号\": 8, \"标题\": \"Attach a small hand valve to the plastic inlet tubing that goes into the radiator.\", \"描述\": \"Cut the plastic inlet tubing to leave a 6\\\" (15 cm) stub attached to the copper inlet tube of the radiator.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/8\\\\/80\\\\/Build-Your-Own-Air-Conditioner-Step-19Bullet1-Version-2.jpg\\\\/v4-460px-Build-Your-Own-Air-Conditioner-Step-19Bullet1-Version-2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/8\\\\/80\\\\/Build-Your-Own-Air-Conditioner-Step-19Bullet1-Version-2.jpg\\\\/aid49234-v4-728px-Build-Your-Own-Air-Conditioner-Step-19Bullet1-Version-2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\nAttach the end that releases water to the stub of inlet tube.\\n\\n{\\\"smallUrl\\\":\\\"https:\\\\/\\\\/www.wikihow.com\\\\/images\\\\/thumb\\\\/4\\\\/46\\\\/Build-Your-Own-Air-Conditioner-Step-19Bullet2-Version-2.jpg\\\\/v4-460px-Build-Your-Own-Air-Conditioner-Step-19Bullet2-Version-2.jpg\\\",\\\"bigUrl\\\":\\\"\\\\/images\\\\/thumb\\\\/4\\\\/46\\\\/Build-Your-Own-Air-Conditioner-Step-19Bullet2-Version-2.jpg\\\\/aid49234-v4-728px-Build-Your-Own-Air-Conditioner-Step-19Bullet2-Version-2.jpg\\\",\\\"smallWidth\\\":460,\\\"smallHeight\\\":345,\\\"bigWidth\\\":728,\\\"bigHeight\\\":546,\\\"licensing\\\":\\\"<div class=\\\\\\\"mw-parser-output\\\\\\\"><p>License: <a target=\\\\\\\"_blank\\\\\\\" rel=\\\\\\\"nofollow noreferrer noopener\\\\\\\" class=\\\\\\\"external text\\\\\\\" href=\\\\\\\"https:\\\\/\\\\/creativecommons.org\\\\/licenses\\\\/by-nc-sa\\\\/3.0\\\\/\\\\\\\">Creative Commons<\\\\/a><br>\\\\n<\\\\/p><p><br \\\\/>\\\\n<\\\\/p><\\\\/div>\\\"}\\nConnect the side that pulls in water to the tube that's connected to your garden hose.\"}, {\"编号\": 9, \"标题\": \"Open the hand valve completely.\", \"描述\": \"On the outside of your house, open the garden hose spigot to find the right water flow volume.\"}, {\"编号\": 10, \"标题\": \"Plug in the fan and turn it on.\", \"描述\": \"When you're ready to switch off your homemade air conditioner, close the hand valve and unplug your fan.\"}], \"小提示\": [\"Change the ice water in your cooler every 8 hours or so. Make sure to use the wastewater to water plants or to water your lawn.\\n\"], \"注意事项\": [\"If you don't own your own home, then make sure you discuss expelling water onto your roof or into your gutters with your landlord. Be prepared to repair or replace your window screen when you move out.\\n\", \"Water and electricity don't mix.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,198 |
How to Build Your Own Batman Costume
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1. Steps
Decide what kind of Batman you want to be.
Just as Batman has evolved since his debut in May 1939, so has his costume. There are two prevalent images of Batman:
This is a darker version of Batman that began to appear after the Batman Begins movie. This portrayed Batman as more of a dark outcast in Gotham city, a vigilante who lives outside the law. Alfred Pennyworth said it best, in the movie The Dark Knight when he said, "Endure, Master Wayne. Take it. They'll hate you for it, but that's the point of Batman, he can be the outcast. He can make the choice that no one else can make. The right choice."
This is the iconic comic-book version of Batman. This batman costume is more playful and colorful (with the bright yellow accents) and follows a more detective-style way of fighting crime. This costume best depicts a Batman character who is witty enough to yell "freeze!" to Arnold as Mr. Freeze.
2. Becoming the Dark Knight
2-1. Go dark.
Unlike the first Batsuit, the Dark Knight's suit is a lot more sophisticated. Here's how to make one.
Start with full-body pant suit or unitard. It should be all black fabric and long sleeve. It should be extremely fitted and stretchy for optimal mobility. You can find them at stores that sell ballet clothing, or if you will be spending time outside when the weather is colder, you can go for neoprene body suit like those that divers, surfers, and paddlers use (and which may be a little more forgiving if you're not fresh from training with Ra's al Ghul and the League of Shadows.
Add on armour. Use a black paintball armor to create the hard shell of the bat suit. Every part of your body should have this hard shell on it, but you especially want to cover the chest and upper arms.
Pump it up. Batman's suit clearly indicates how big each and everyone of his ab muscles are, to strike fear into the hearts of villains and scoundrels. You can pad the abs by adding large amounts of Puffy Paint (available at Walmart) to the armour, or use dense, paintable styrofoam (available at craft stores) to build up muscles.
Add the Batman crest. The Batman crest covers the center of your chest. It should be the all-black bat symbol and there should be nothing around it. You can use this template: just print it as large as you need, trace it onto cardboard, and carefully cut out with a box cutter.
Add the gloves. The gloves should be elbow length, all black and should have three "fins" attached to the sides. These fins should be stiff and angling backwards towards Batman.
2-2. Fasten on your utility belt.
This is the stiff black or dark metal belt with a large square pockets on the sides that house Batman's gadgets. You can use an inexpensive webbing belt with a black buckle, and empty jewelry boxes or eyeglass cases for the pouches.
2-3. Add Bat-gadgets as desired.
Go the extra mile and try adding utilities such as a Bat-monitor (black walkie-talkie), Bat-cuffs (spray paint handcuffs black), a Bat-lasso (black climbing rope), a Bat-Tracer (anything black with a blinking red or blue LED), Batarangs (anywhere that sells novelty boomerangs, painted black), etc.
2-4. Put the cape back in "Caped Crusader."
You should have a floor length, straight cut at the bottom, black cape. A sheet, dyed black, should do the trick nicely. Cotton is good, satin is better. Kevlar is best. Good luck with that last one!
2-5. Step into the boots.
These boots can be closer to military boots than rain boots. The less lacing or buckling the more authentic the boot will look.
2-6. The Man in the Mask.
Crown your costume with the perfect Batman mask. Buy a black rubber mask with pointed ears that extend from top sides of your head. Your nose should be stiff and pointy. The mouth and chin should be completely exposed and the eyes should have very little other than the whites of your eyes exposed.
Use black make up to "black-out" the skin surrounding your eyes so that the mask makes you look more like the Dark Knight.
3. Becoming Batman, the World's Greatest Detective
3-1. Go light.
Unlike the Dark Knight's suit, the Batman of the Detective Comics days is a lot simpler. Here's how to make one.
Start with full-body pant suit or unitard. It should be neutral or slightly bluish-gray, with long sleeves. Unless you're already ripped, it should fitted loosely so that you can pad. You can find them at stores that sell ballet clothing, or if you will be spending time outside when the weather is colder, you can go for neoprene body suit like those that divers, surfers, and paddlers use.
Don't worry about getting a unitard if you can't find one—the utility belt will make the suit look continuous. Do make sure your pants are not loose at the bottom—they need to tuck into your boots.
3-2. Slip on some black briefs.
Not boxers. Batman is an outsider, he has no problem wearing his underwear on the outside of his gray suit. So find a pair that has nothing written on them. Dark blue will also work, depending on the bat-era you are trying to emulate.
3-3. Bulk up.
Use shoulder pads that you can get from a fabric store to add muscles to your body to fill out the suit, or use balloons partially inflated.
3-4. Add the Batman crest.
It will need to cover the center of your chest. The look of the crest has been interpreted two different ways: A yellow sideways oval with all black "bat" symbol on the inside OR an all-black "bat" symbol without anything around it.
3-5. Slip on your gloves.
The gloves should be elbow length, should match the color of your Bat-briefs, and should have three fins attached to the sides. These fins should be stiff and angling backwards towards Batman.
3-6. Fasten on your utility belt.
This is the iconic yellow belt with a large gold Batman symbol on the front and small square yellow pockets that house Batman's gadgets. You can probably find a vinyl yellow belt at Goodwill or Salvation Army. Barring that, there's always the costume store, which may have a yellow Bat Utility Belt.
3-7. Add Bat-gadgets as desired.
Go the extra mile and try adding utilities such as a Bat-monitor (walkie-talkie), Bat-cuffs, a Bat-lasso, a Bat-Tracer (anything with a blinking LED), Batarangs (anywhere that sells novelty boomerangs, painted black or yellow), etc.
3-8. Put the cape back in "Caped Crusader."
You should have a floor length black cape with jagged edges and blue lining. The edges should be reminiscent of bat wings.
3-9. Slip on the black boots.
These should come up just below the knee. There shouldn't be any sort of lace or strap on the boots. Batman doesn't have time to deal with that. Try all black rain boots.
3-10. Crown your costume with the perfect Batman mask.
Create a black fabric mask with pointed ears that extend from top sides of your head. You should have a pointy (pyramid-like) nose. The mouth and chin should be completely exposed and the eyes should have almond shaped holes for visibility purposes.
4. Bringing a Friend
4-1. Have a friend dress up as somebody in the Batman family of heroes and villains.
The obvious choices are:
Catwoman. Friend, or foe? Who's to know. Whichever she is, there's not much that needs to be said about this costume.Be prepared to meet your match, Caped Crusader:
Robin, the Boy Wonder. Make sure Robin is appropriate for the Bat-era you have chosen. The Dark Knight's Robin's costume is black with red accents, whereas the traditional Robin is a little more colorful:
The Joker. Green hair, white face, blackened eyes, smeared red lipstick, and a purple suit will get you most of the way there. Just how ragged you make the makeup and how flamboyant the suit will determine if you're early Joker, or later Joker.
Other great foes that make for great costume opportunities could be The Riddler, Catwoman, Poison Ivy, Two-Face, the Penguin, Mr. Freeze, or Bane.
4-2. Finished.
Warnings
Wearing a costume won't give you any super-human powers—especially since Batman himself doesn't even have any super-human powers! He depends at least somewhat on his frightening appearance, and the bat motif, to be effective; the rest is his own special training.
|
{
"create_time": "20230517 10:59:15",
"回答明细": "{\"回答\": \"1. Steps\\nDecide what kind of Batman you want to be.\\nJust as Batman has evolved since his debut in May 1939, so has his costume. There are two prevalent images of Batman:\\n\\n This is a darker version of Batman that began to appear after the Batman Begins movie. This portrayed Batman as more of a dark outcast in Gotham city, a vigilante who lives outside the law. Alfred Pennyworth said it best, in the movie The Dark Knight when he said, \\\"Endure, Master Wayne. Take it. They'll hate you for it, but that's the point of Batman, he can be the outcast. He can make the choice that no one else can make. The right choice.\\\"\\n This is the iconic comic-book version of Batman. This batman costume is more playful and colorful (with the bright yellow accents) and follows a more detective-style way of fighting crime. This costume best depicts a Batman character who is witty enough to yell \\\"freeze!\\\" to Arnold as Mr. Freeze.\\n2. Becoming the Dark Knight\\n2-1. Go dark.\\nUnlike the first Batsuit, the Dark Knight's suit is a lot more sophisticated. Here's how to make one.\\nStart with full-body pant suit or unitard. It should be all black fabric and long sleeve. It should be extremely fitted and stretchy for optimal mobility. You can find them at stores that sell ballet clothing, or if you will be spending time outside when the weather is colder, you can go for neoprene body suit like those that divers, surfers, and paddlers use (and which may be a little more forgiving if you're not fresh from training with Ra's al Ghul and the League of Shadows.\\nAdd on armour. Use a black paintball armor to create the hard shell of the bat suit. Every part of your body should have this hard shell on it, but you especially want to cover the chest and upper arms.\\nPump it up. Batman's suit clearly indicates how big each and everyone of his ab muscles are, to strike fear into the hearts of villains and scoundrels. You can pad the abs by adding large amounts of Puffy Paint (available at Walmart) to the armour, or use dense, paintable styrofoam (available at craft stores) to build up muscles.\\nAdd the Batman crest. The Batman crest covers the center of your chest. It should be the all-black bat symbol and there should be nothing around it. You can use this template: just print it as large as you need, trace it onto cardboard, and carefully cut out with a box cutter.\\nAdd the gloves. The gloves should be elbow length, all black and should have three \\\"fins\\\" attached to the sides. These fins should be stiff and angling backwards towards Batman.\\n2-2. Fasten on your utility belt.\\nThis is the stiff black or dark metal belt with a large square pockets on the sides that house Batman's gadgets. You can use an inexpensive webbing belt with a black buckle, and empty jewelry boxes or eyeglass cases for the pouches.\\n2-3. Add Bat-gadgets as desired.\\nGo the extra mile and try adding utilities such as a Bat-monitor (black walkie-talkie), Bat-cuffs (spray paint handcuffs black), a Bat-lasso (black climbing rope), a Bat-Tracer (anything black with a blinking red or blue LED), Batarangs (anywhere that sells novelty boomerangs, painted black), etc.\\n2-4. Put the cape back in \\\"Caped Crusader.\\\"\\nYou should have a floor length, straight cut at the bottom, black cape. A sheet, dyed black, should do the trick nicely. Cotton is good, satin is better. Kevlar is best. Good luck with that last one!\\n2-5. Step into the boots.\\nThese boots can be closer to military boots than rain boots. The less lacing or buckling the more authentic the boot will look.\\n2-6. The Man in the Mask.\\nCrown your costume with the perfect Batman mask. Buy a black rubber mask with pointed ears that extend from top sides of your head. Your nose should be stiff and pointy. The mouth and chin should be completely exposed and the eyes should have very little other than the whites of your eyes exposed.\\nUse black make up to \\\"black-out\\\" the skin surrounding your eyes so that the mask makes you look more like the Dark Knight.\\n3. Becoming Batman, the World's Greatest Detective\\n3-1. Go light.\\nUnlike the Dark Knight's suit, the Batman of the Detective Comics days is a lot simpler. Here's how to make one.\\nStart with full-body pant suit or unitard. It should be neutral or slightly bluish-gray, with long sleeves. Unless you're already ripped, it should fitted loosely so that you can pad. You can find them at stores that sell ballet clothing, or if you will be spending time outside when the weather is colder, you can go for neoprene body suit like those that divers, surfers, and paddlers use.\\nDon't worry about getting a unitard if you can't find one—the utility belt will make the suit look continuous. Do make sure your pants are not loose at the bottom—they need to tuck into your boots.\\n3-2. Slip on some black briefs.\\nNot boxers. Batman is an outsider, he has no problem wearing his underwear on the outside of his gray suit. So find a pair that has nothing written on them. Dark blue will also work, depending on the bat-era you are trying to emulate.\\n3-3. Bulk up.\\nUse shoulder pads that you can get from a fabric store to add muscles to your body to fill out the suit, or use balloons partially inflated.\\n3-4. Add the Batman crest.\\nIt will need to cover the center of your chest. The look of the crest has been interpreted two different ways: A yellow sideways oval with all black \\\"bat\\\" symbol on the inside OR an all-black \\\"bat\\\" symbol without anything around it.\\n3-5. Slip on your gloves.\\nThe gloves should be elbow length, should match the color of your Bat-briefs, and should have three fins attached to the sides. These fins should be stiff and angling backwards towards Batman.\\n3-6. Fasten on your utility belt.\\nThis is the iconic yellow belt with a large gold Batman symbol on the front and small square yellow pockets that house Batman's gadgets. You can probably find a vinyl yellow belt at Goodwill or Salvation Army. Barring that, there's always the costume store, which may have a yellow Bat Utility Belt.\\n3-7. Add Bat-gadgets as desired.\\nGo the extra mile and try adding utilities such as a Bat-monitor (walkie-talkie), Bat-cuffs, a Bat-lasso, a Bat-Tracer (anything with a blinking LED), Batarangs (anywhere that sells novelty boomerangs, painted black or yellow), etc.\\n3-8. Put the cape back in \\\"Caped Crusader.\\\"\\nYou should have a floor length black cape with jagged edges and blue lining. The edges should be reminiscent of bat wings.\\n3-9. Slip on the black boots.\\nThese should come up just below the knee. There shouldn't be any sort of lace or strap on the boots. Batman doesn't have time to deal with that. Try all black rain boots.\\n3-10. Crown your costume with the perfect Batman mask.\\nCreate a black fabric mask with pointed ears that extend from top sides of your head. You should have a pointy (pyramid-like) nose. The mouth and chin should be completely exposed and the eyes should have almond shaped holes for visibility purposes.\\n4. Bringing a Friend\\n4-1. Have a friend dress up as somebody in the Batman family of heroes and villains.\\nThe obvious choices are:\\nCatwoman. Friend, or foe? Who's to know. Whichever she is, there's not much that needs to be said about this costume.Be prepared to meet your match, Caped Crusader:\\nRobin, the Boy Wonder. Make sure Robin is appropriate for the Bat-era you have chosen. The Dark Knight's Robin's costume is black with red accents, whereas the traditional Robin is a little more colorful:\\nThe Joker. Green hair, white face, blackened eyes, smeared red lipstick, and a purple suit will get you most of the way there. Just how ragged you make the makeup and how flamboyant the suit will determine if you're early Joker, or later Joker.\\nOther great foes that make for great costume opportunities could be The Riddler, Catwoman, Poison Ivy, Two-Face, the Penguin, Mr. Freeze, or Bane.\\n4-2. Finished.\\n\\nWarnings\\nWearing a costume won't give you any super-human powers—especially since Batman himself doesn't even have any super-human powers! He depends at least somewhat on his frightening appearance, and the bat motif, to be effective; the rest is his own special training.\\n\", \"简要回答\": \"Whether you call him \\\"The Caped Crusader,\\\" \\\"The Dark Knight,\\\" \\\"The World's Greatest Detective,\\\" or simply \\\"Batman,\\\" his batsuit has become an icon. Batman wears his Batsuit to conceal his identity and to intimidate villains, but you can make your own Batsuit just for fun—and if it intimidates a few villains along the way, so much the better! Get started with Step 1 below.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Decide what kind of Batman you want to be.\", \"描述\": \"Just as Batman has evolved since his debut in May 1939, so has his costume. There are two prevalent images of Batman:\\n\\n This is a darker version of Batman that began to appear after the Batman Begins movie. This portrayed Batman as more of a dark outcast in Gotham city, a vigilante who lives outside the law. Alfred Pennyworth said it best, in the movie The Dark Knight when he said, \\\"Endure, Master Wayne. Take it. They'll hate you for it, but that's the point of Batman, he can be the outcast. He can make the choice that no one else can make. The right choice.\\\"\\n This is the iconic comic-book version of Batman. This batman costume is more playful and colorful (with the bright yellow accents) and follows a more detective-style way of fighting crime. This costume best depicts a Batman character who is witty enough to yell \\\"freeze!\\\" to Arnold as Mr. Freeze.\"}]}, {\"编号\": 2, \"标题\": \"Becoming the Dark Knight\", \"步骤\": [{\"编号\": 1, \"标题\": \"Go dark.\", \"描述\": \"Unlike the first Batsuit, the Dark Knight's suit is a lot more sophisticated. Here's how to make one.\\nStart with full-body pant suit or unitard. It should be all black fabric and long sleeve. It should be extremely fitted and stretchy for optimal mobility. You can find them at stores that sell ballet clothing, or if you will be spending time outside when the weather is colder, you can go for neoprene body suit like those that divers, surfers, and paddlers use (and which may be a little more forgiving if you're not fresh from training with Ra's al Ghul and the League of Shadows.\\nAdd on armour. Use a black paintball armor to create the hard shell of the bat suit. Every part of your body should have this hard shell on it, but you especially want to cover the chest and upper arms.\\nPump it up. Batman's suit clearly indicates how big each and everyone of his ab muscles are, to strike fear into the hearts of villains and scoundrels. You can pad the abs by adding large amounts of Puffy Paint (available at Walmart) to the armour, or use dense, paintable styrofoam (available at craft stores) to build up muscles.\\nAdd the Batman crest. The Batman crest covers the center of your chest. It should be the all-black bat symbol and there should be nothing around it. You can use this template: just print it as large as you need, trace it onto cardboard, and carefully cut out with a box cutter.\\nAdd the gloves. The gloves should be elbow length, all black and should have three \\\"fins\\\" attached to the sides. These fins should be stiff and angling backwards towards Batman.\"}, {\"编号\": 2, \"标题\": \"Fasten on your utility belt.\", \"描述\": \"This is the stiff black or dark metal belt with a large square pockets on the sides that house Batman's gadgets. You can use an inexpensive webbing belt with a black buckle, and empty jewelry boxes or eyeglass cases for the pouches.\"}, {\"编号\": 3, \"标题\": \"Add Bat-gadgets as desired.\", \"描述\": \"Go the extra mile and try adding utilities such as a Bat-monitor (black walkie-talkie), Bat-cuffs (spray paint handcuffs black), a Bat-lasso (black climbing rope), a Bat-Tracer (anything black with a blinking red or blue LED), Batarangs (anywhere that sells novelty boomerangs, painted black), etc.\"}, {\"编号\": 4, \"标题\": \"Put the cape back in \\\"Caped Crusader.\\\"\", \"描述\": \"You should have a floor length, straight cut at the bottom, black cape. A sheet, dyed black, should do the trick nicely. Cotton is good, satin is better. Kevlar is best. Good luck with that last one!\"}, {\"编号\": 5, \"标题\": \"Step into the boots.\", \"描述\": \"These boots can be closer to military boots than rain boots. The less lacing or buckling the more authentic the boot will look.\"}, {\"编号\": 6, \"标题\": \"The Man in the Mask.\", \"描述\": \"Crown your costume with the perfect Batman mask. Buy a black rubber mask with pointed ears that extend from top sides of your head. Your nose should be stiff and pointy. The mouth and chin should be completely exposed and the eyes should have very little other than the whites of your eyes exposed.\\nUse black make up to \\\"black-out\\\" the skin surrounding your eyes so that the mask makes you look more like the Dark Knight.\"}]}, {\"编号\": 3, \"标题\": \"Becoming Batman, the World's Greatest Detective\", \"步骤\": [{\"编号\": 1, \"标题\": \"Go light.\", \"描述\": \"Unlike the Dark Knight's suit, the Batman of the Detective Comics days is a lot simpler. Here's how to make one.\\nStart with full-body pant suit or unitard. It should be neutral or slightly bluish-gray, with long sleeves. Unless you're already ripped, it should fitted loosely so that you can pad. You can find them at stores that sell ballet clothing, or if you will be spending time outside when the weather is colder, you can go for neoprene body suit like those that divers, surfers, and paddlers use.\\nDon't worry about getting a unitard if you can't find one—the utility belt will make the suit look continuous. Do make sure your pants are not loose at the bottom—they need to tuck into your boots.\"}, {\"编号\": 2, \"标题\": \"Slip on some black briefs.\", \"描述\": \"Not boxers. Batman is an outsider, he has no problem wearing his underwear on the outside of his gray suit. So find a pair that has nothing written on them. Dark blue will also work, depending on the bat-era you are trying to emulate.\"}, {\"编号\": 3, \"标题\": \"Bulk up.\", \"描述\": \"Use shoulder pads that you can get from a fabric store to add muscles to your body to fill out the suit, or use balloons partially inflated.\"}, {\"编号\": 4, \"标题\": \"Add the Batman crest.\", \"描述\": \"It will need to cover the center of your chest. The look of the crest has been interpreted two different ways: A yellow sideways oval with all black \\\"bat\\\" symbol on the inside OR an all-black \\\"bat\\\" symbol without anything around it.\"}, {\"编号\": 5, \"标题\": \"Slip on your gloves.\", \"描述\": \"The gloves should be elbow length, should match the color of your Bat-briefs, and should have three fins attached to the sides. These fins should be stiff and angling backwards towards Batman.\"}, {\"编号\": 6, \"标题\": \"Fasten on your utility belt.\", \"描述\": \"This is the iconic yellow belt with a large gold Batman symbol on the front and small square yellow pockets that house Batman's gadgets. You can probably find a vinyl yellow belt at Goodwill or Salvation Army. Barring that, there's always the costume store, which may have a yellow Bat Utility Belt.\"}, {\"编号\": 7, \"标题\": \"Add Bat-gadgets as desired.\", \"描述\": \"Go the extra mile and try adding utilities such as a Bat-monitor (walkie-talkie), Bat-cuffs, a Bat-lasso, a Bat-Tracer (anything with a blinking LED), Batarangs (anywhere that sells novelty boomerangs, painted black or yellow), etc.\"}, {\"编号\": 8, \"标题\": \"Put the cape back in \\\"Caped Crusader.\\\"\", \"描述\": \"You should have a floor length black cape with jagged edges and blue lining. The edges should be reminiscent of bat wings.\"}, {\"编号\": 9, \"标题\": \"Slip on the black boots.\", \"描述\": \"These should come up just below the knee. There shouldn't be any sort of lace or strap on the boots. Batman doesn't have time to deal with that. Try all black rain boots.\"}, {\"编号\": 10, \"标题\": \"Crown your costume with the perfect Batman mask.\", \"描述\": \"Create a black fabric mask with pointed ears that extend from top sides of your head. You should have a pointy (pyramid-like) nose. The mouth and chin should be completely exposed and the eyes should have almond shaped holes for visibility purposes.\"}]}, {\"编号\": 4, \"标题\": \"Bringing a Friend\", \"步骤\": [{\"编号\": 1, \"标题\": \"Have a friend dress up as somebody in the Batman family of heroes and villains.\", \"描述\": \"The obvious choices are:\\nCatwoman. Friend, or foe? Who's to know. Whichever she is, there's not much that needs to be said about this costume.Be prepared to meet your match, Caped Crusader:\\nRobin, the Boy Wonder. Make sure Robin is appropriate for the Bat-era you have chosen. The Dark Knight's Robin's costume is black with red accents, whereas the traditional Robin is a little more colorful:\\nThe Joker. Green hair, white face, blackened eyes, smeared red lipstick, and a purple suit will get you most of the way there. Just how ragged you make the makeup and how flamboyant the suit will determine if you're early Joker, or later Joker.\\nOther great foes that make for great costume opportunities could be The Riddler, Catwoman, Poison Ivy, Two-Face, the Penguin, Mr. Freeze, or Bane.\"}, {\"编号\": 2, \"标题\": \"Finished.\", \"描述\": \"\"}], \"注意事项\": [\"Wearing a costume won't give you any super-human powers—especially since Batman himself doesn't even have any super-human powers! He depends at least somewhat on his frightening appearance, and the bat motif, to be effective; the rest is his own special training.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,199 |
How to Build Your Own Chemistry Lab
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1. Choosing Your Location
1-1. Select a space with access to electrical outlets.
For best results, use a spare room that has electrical outlets. If you don’t have a spare room, try to remove any non-essential items from the space. If necessary, you can use a power strip to plug in the necessary equipment.
1-2. Make sure there is plenty of counter space.
You want to make sure you have plenty of space to set up and perform your experiments. A cluttered counter is difficult to work with and can lead to spills or damage to equipment. Ideally, you will have enough space to have a “wet” and “dry” side to work with. The “wet” side is for actual experiments, while the “dry” side is for supply storage.
You’ll also need plenty of space for the items you frequently use, such as glassware and chemicals.
If you’re concerned about ruining a good counter, place a towel on top of the counter and then a rubber non-slip mat on top of that. This will protect the counter and absorb any spilled chemicals.
1-3. Choose an area that is well-ventilated and temperate.
Many chemicals and chemical reactions release volatile fumes that can be hazardous to your health. Proper ventilation is essential for your home chemistry lab. In addition, you want to work in a dry and temperate space. Temperature is important for the long-term storage of many chemicals.
While basements are spacious, they are not an ideal environment because they are usually poorly-ventilated, cold and damp during the winter, and hot and humid during the summer.
An open window and portable exhaust fan can serve to increase ventilation in any room.
If possible, work outside for experiments that produce lots of smoke or fumes.
1-4. Ensure the location has a lot of light.
Being able to see what you are doing during experiments is extremely important. If your space does not have enough light, buy some floor lamps to increase the lighting. A well-lit space will help avoid injury while experimenting.
Rooms with windows provide nice natural light and increase the ventilation.
1-5. Use a “spill-proof” floor.
Avoid rooms that have a porous floor such as carpet or wood. Spilled chemicals will be absorbed and ruin those surfaces. Vinyl or linoleum floors work very well because they are easy to clean and won’t absorb chemicals. Concrete flooring works as well, but is porous and can absorb spills. Consider coating it with latex or epoxy.
You can also purchase rubber flooring mats to cover the area of your workspace.
1-6. Work near running water.
Although not essential, having access to running water and the sewer system can be very convenient. It is good not only for your experiments but also from a safety perspective. If this is not possible, fill a large container, such as a 5-gallon carboy, with water. You will need water for many of your experiments and it is useful to have a large amount nearby.
If you get something in your eye or spill chemicals directly on you, rinse the affected area with water for at least 15 minutes before seeking further treatment.
2. Obtaining Lab Supplies
2-1. Identify the purpose of your lab.
First, you need to establish the type of work you’re going to do in your lab. For instance, a biology lab will be set up differently than a chemistry lab. Similarly, your needs are going to be different if you’re a student doing science fair experiments versus a more advanced scientist performing complex reactions at home.
As a beginning scientist, you can start out with a home scientist kit, a few beakers, and work with supplies that can be found around the house.
If you are trying to do more complicated research, you will need accurate measuring devices, heating devices, and well-made glassware.
2-2. Purchase essential supplies.
Obtain a filtration system so you can filter your solutions in order to reduce the risk of contamination. Beakers, Erlenmeyer flasks (with stoppers), and graduated cylinders of various sizes will be invaluable to your experiments. Sizes ranging from 250 mL to 1000 mL are good to start with. Small plastic pipettes, test tubes, racks for test tubes, heat resistant tubing, and a funnel are also useful to have on hand.
Burettes for titrations might also be useful for some chemistry experiments.
As you use your lab more, you will get to know what you need more of and what you don’t need.
High-quality student-grade equipment is usually sufficient for the work you would be doing at home and is much less expensive than professional-grade. Beware though, if it seems too cheap, it probably is.
2-3. Get the basic equipment and tools for experiments.
Thermometers, pH paper, a milligram scale, hot plates, stir plates, and stir bars are all essential to starting a lab. Tools such as forceps, scoops, and tongs for hot flasks are useful as well. A small basic microscope might also be beneficial.
Some of these supplies are not cheap, but consider them an investment. If you buy something cheap, you may not get the results you are looking for.
Many of these basic supplies can be purchased easily online from sites like Thermo Fisher Scientific, Sigma Aldrich, or even Amazon.
2-4. Gather basic chemicals.
Many chemicals for your lab can be easily purchased at grocery stores, hardware stores, lawn and garden stores, and pottery supply stores. Chemicals such as baking soda, soda ash, bleach, acetone, vinegar, and ammonia are all good basics to have on hand.
Some chemicals that can’t be purchased in stores can be synthesized from those that are easily purchased.
Be aware of the strength of the chemicals that you are using. Read all product labels and material safety data sheets before use.
2-5. Consider purchasing more advanced equipment.
Identify the purpose of your lab. Knowing the types of experiments you want to do will help you determine the type of advanced equipment you may need. You may need glass condensers or better more expensive tools.
Some of this equipment can get expensive, so make sure it will really be useful to you if you are going to purchase it.
2-6. Keep a laboratory notebook.
A good scientist keeps track of all of their work. Start a laboratory notebook and write down all of your experiments: the procedure you did, what you thought would happen, what actually happened, and what you will do with that information.
Date everything and keep your notebook current.
You can also use your notebook to track the use of your chemicals and their expiration dates.
3. Being Safe
3-1. Wear proper protective equipment.
The most important aspect of lab safety is having the proper equipment to protect you while working. Always wear a lab coat to protect your clothes and skin from damage. Latex or nitrile gloves should be worn at all times when handling chemicals. Goggles that protect both your eyes and the sides of your eyes are also essential.
Closed-toe shoes should always be worn while working.
Long pants should also be worn to protect your legs.
Tie your hair back in a ponytail or bun if it is long.
Never eat or drink while experimenting.
3-2. Store chemicals safely and label each one.
Flammable and corrosive chemicals should be stored in a special cabinet to prevent fire or explosions. These chemicals should also be stored in separate containers within the cabinet to prevent them from reacting with each other. Never store chemicals near household items like food and drinks. Be sure to label each chemical and solution as well.
Include the name of the chemical or solution, the concentration of the solution, the pH, the date the solution was made, and any other pertinent information on each label.
Read the material safety data sheets (MSDS) for all of the chemicals that you own to store them properly.
Use the proper storage container for your chemicals. Select airtight, chemical-resistant containers. Some strong acids can only be stored in plastic, while other chemicals may need to be stored in glass.
Make sure hazardous chemicals are stored under lock and key or safely away from the access of small children or pets.
3-3. Keep a fire extinguisher nearby.
Always have a fire extinguisher nearby and a working smoke detector in the area. Make sure the fire extinguisher is not expired and keep it in an easily accessible location. Get a fire extinguisher that works against ABC or BC fires (can be corrosive to metals, but useful for chemical, electrical, and ordinary burning materials). These work best against chemical fires, but are not effective against strong alkali (basic) or strong acid fires.
Check the status of the fire extinguisher and the smoke detector once a month to make sure they are both in working order.
Never throw water on a strong acid. It will explode.
3-4. Make a spill kit.
Spills are inevitable in the lab and having a spill kit will help you keep the spill from turning into something major. Keep your spill kit easily accessible and ensure all materials are within their expiration date. Make a spill kit that contains the following items:
Latex gloves
Eye protection that covers the sides of your eyes
Apron or lab coat
Dustpan and brush (also useful for broken glass)
Absorbent materials: kitty litter, sand or clay, and absorbent pads
Neutralizing materials: baking soda for acid spills; citric acid for basic spills
Store all items in a 5 US gal (19 L) polypropylene (plastic) bucket. Use the bucket to contain all the materials after cleaning up the spill.
|
{
"create_time": "20230517 10:59:15",
"回答明细": "{\"回答\": \"1. Choosing Your Location\\n1-1. Select a space with access to electrical outlets.\\nFor best results, use a spare room that has electrical outlets. If you don’t have a spare room, try to remove any non-essential items from the space. If necessary, you can use a power strip to plug in the necessary equipment.\\n1-2. Make sure there is plenty of counter space.\\nYou want to make sure you have plenty of space to set up and perform your experiments. A cluttered counter is difficult to work with and can lead to spills or damage to equipment. Ideally, you will have enough space to have a “wet” and “dry” side to work with. The “wet” side is for actual experiments, while the “dry” side is for supply storage.\\nYou’ll also need plenty of space for the items you frequently use, such as glassware and chemicals.\\nIf you’re concerned about ruining a good counter, place a towel on top of the counter and then a rubber non-slip mat on top of that. This will protect the counter and absorb any spilled chemicals.\\n1-3. Choose an area that is well-ventilated and temperate.\\nMany chemicals and chemical reactions release volatile fumes that can be hazardous to your health. Proper ventilation is essential for your home chemistry lab. In addition, you want to work in a dry and temperate space. Temperature is important for the long-term storage of many chemicals.\\nWhile basements are spacious, they are not an ideal environment because they are usually poorly-ventilated, cold and damp during the winter, and hot and humid during the summer.\\nAn open window and portable exhaust fan can serve to increase ventilation in any room.\\nIf possible, work outside for experiments that produce lots of smoke or fumes.\\n1-4. Ensure the location has a lot of light.\\nBeing able to see what you are doing during experiments is extremely important. If your space does not have enough light, buy some floor lamps to increase the lighting. A well-lit space will help avoid injury while experimenting.\\nRooms with windows provide nice natural light and increase the ventilation.\\n1-5. Use a “spill-proof” floor.\\nAvoid rooms that have a porous floor such as carpet or wood. Spilled chemicals will be absorbed and ruin those surfaces. Vinyl or linoleum floors work very well because they are easy to clean and won’t absorb chemicals. Concrete flooring works as well, but is porous and can absorb spills. Consider coating it with latex or epoxy.\\nYou can also purchase rubber flooring mats to cover the area of your workspace.\\n1-6. Work near running water.\\nAlthough not essential, having access to running water and the sewer system can be very convenient. It is good not only for your experiments but also from a safety perspective. If this is not possible, fill a large container, such as a 5-gallon carboy, with water. You will need water for many of your experiments and it is useful to have a large amount nearby.\\nIf you get something in your eye or spill chemicals directly on you, rinse the affected area with water for at least 15 minutes before seeking further treatment.\\n2. Obtaining Lab Supplies\\n2-1. Identify the purpose of your lab.\\nFirst, you need to establish the type of work you’re going to do in your lab. For instance, a biology lab will be set up differently than a chemistry lab. Similarly, your needs are going to be different if you’re a student doing science fair experiments versus a more advanced scientist performing complex reactions at home.\\nAs a beginning scientist, you can start out with a home scientist kit, a few beakers, and work with supplies that can be found around the house.\\nIf you are trying to do more complicated research, you will need accurate measuring devices, heating devices, and well-made glassware.\\n2-2. Purchase essential supplies.\\nObtain a filtration system so you can filter your solutions in order to reduce the risk of contamination. Beakers, Erlenmeyer flasks (with stoppers), and graduated cylinders of various sizes will be invaluable to your experiments. Sizes ranging from 250 mL to 1000 mL are good to start with. Small plastic pipettes, test tubes, racks for test tubes, heat resistant tubing, and a funnel are also useful to have on hand.\\nBurettes for titrations might also be useful for some chemistry experiments.\\nAs you use your lab more, you will get to know what you need more of and what you don’t need.\\nHigh-quality student-grade equipment is usually sufficient for the work you would be doing at home and is much less expensive than professional-grade. Beware though, if it seems too cheap, it probably is.\\n2-3. Get the basic equipment and tools for experiments.\\nThermometers, pH paper, a milligram scale, hot plates, stir plates, and stir bars are all essential to starting a lab. Tools such as forceps, scoops, and tongs for hot flasks are useful as well. A small basic microscope might also be beneficial.\\nSome of these supplies are not cheap, but consider them an investment. If you buy something cheap, you may not get the results you are looking for.\\nMany of these basic supplies can be purchased easily online from sites like Thermo Fisher Scientific, Sigma Aldrich, or even Amazon.\\n2-4. Gather basic chemicals.\\nMany chemicals for your lab can be easily purchased at grocery stores, hardware stores, lawn and garden stores, and pottery supply stores. Chemicals such as baking soda, soda ash, bleach, acetone, vinegar, and ammonia are all good basics to have on hand.\\nSome chemicals that can’t be purchased in stores can be synthesized from those that are easily purchased.\\nBe aware of the strength of the chemicals that you are using. Read all product labels and material safety data sheets before use.\\n2-5. Consider purchasing more advanced equipment.\\nIdentify the purpose of your lab. Knowing the types of experiments you want to do will help you determine the type of advanced equipment you may need. You may need glass condensers or better more expensive tools.\\nSome of this equipment can get expensive, so make sure it will really be useful to you if you are going to purchase it.\\n2-6. Keep a laboratory notebook.\\nA good scientist keeps track of all of their work. Start a laboratory notebook and write down all of your experiments: the procedure you did, what you thought would happen, what actually happened, and what you will do with that information.\\nDate everything and keep your notebook current.\\nYou can also use your notebook to track the use of your chemicals and their expiration dates.\\n3. Being Safe\\n3-1. Wear proper protective equipment.\\nThe most important aspect of lab safety is having the proper equipment to protect you while working. Always wear a lab coat to protect your clothes and skin from damage. Latex or nitrile gloves should be worn at all times when handling chemicals. Goggles that protect both your eyes and the sides of your eyes are also essential.\\nClosed-toe shoes should always be worn while working.\\nLong pants should also be worn to protect your legs.\\nTie your hair back in a ponytail or bun if it is long.\\nNever eat or drink while experimenting.\\n3-2. Store chemicals safely and label each one.\\nFlammable and corrosive chemicals should be stored in a special cabinet to prevent fire or explosions. These chemicals should also be stored in separate containers within the cabinet to prevent them from reacting with each other. Never store chemicals near household items like food and drinks. Be sure to label each chemical and solution as well.\\nInclude the name of the chemical or solution, the concentration of the solution, the pH, the date the solution was made, and any other pertinent information on each label.\\nRead the material safety data sheets (MSDS) for all of the chemicals that you own to store them properly.\\nUse the proper storage container for your chemicals. Select airtight, chemical-resistant containers. Some strong acids can only be stored in plastic, while other chemicals may need to be stored in glass.\\nMake sure hazardous chemicals are stored under lock and key or safely away from the access of small children or pets.\\n3-3. Keep a fire extinguisher nearby.\\nAlways have a fire extinguisher nearby and a working smoke detector in the area. Make sure the fire extinguisher is not expired and keep it in an easily accessible location. Get a fire extinguisher that works against ABC or BC fires (can be corrosive to metals, but useful for chemical, electrical, and ordinary burning materials). These work best against chemical fires, but are not effective against strong alkali (basic) or strong acid fires.\\nCheck the status of the fire extinguisher and the smoke detector once a month to make sure they are both in working order.\\nNever throw water on a strong acid. It will explode.\\n3-4. Make a spill kit.\\nSpills are inevitable in the lab and having a spill kit will help you keep the spill from turning into something major. Keep your spill kit easily accessible and ensure all materials are within their expiration date. Make a spill kit that contains the following items:\\nLatex gloves\\nEye protection that covers the sides of your eyes\\nApron or lab coat\\nDustpan and brush (also useful for broken glass)\\nAbsorbent materials: kitty litter, sand or clay, and absorbent pads\\nNeutralizing materials: baking soda for acid spills; citric acid for basic spills\\nStore all items in a 5 US gal (19 L) polypropylene (plastic) bucket. Use the bucket to contain all the materials after cleaning up the spill.\\n\", \"简要回答\": \"If you really enjoy doing chemistry experiments, it might be a good idea to build your own lab at home. It is essential that you do everything safely and obtain chemical supplies in an appropriate way. There are a lot of factors that go into choosing the correct space and deciding what instruments you will need. Once you have the basic lab set up, you can get more advanced and add things specific to your needs.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Choosing Your Location\", \"步骤\": [{\"编号\": 1, \"标题\": \"Select a space with access to electrical outlets.\", \"描述\": \"For best results, use a spare room that has electrical outlets. If you don’t have a spare room, try to remove any non-essential items from the space. If necessary, you can use a power strip to plug in the necessary equipment.\"}, {\"编号\": 2, \"标题\": \"Make sure there is plenty of counter space.\", \"描述\": \"You want to make sure you have plenty of space to set up and perform your experiments. A cluttered counter is difficult to work with and can lead to spills or damage to equipment. Ideally, you will have enough space to have a “wet” and “dry” side to work with. The “wet” side is for actual experiments, while the “dry” side is for supply storage.\\nYou’ll also need plenty of space for the items you frequently use, such as glassware and chemicals.\\nIf you’re concerned about ruining a good counter, place a towel on top of the counter and then a rubber non-slip mat on top of that. This will protect the counter and absorb any spilled chemicals.\"}, {\"编号\": 3, \"标题\": \"Choose an area that is well-ventilated and temperate.\", \"描述\": \"Many chemicals and chemical reactions release volatile fumes that can be hazardous to your health. Proper ventilation is essential for your home chemistry lab. In addition, you want to work in a dry and temperate space. Temperature is important for the long-term storage of many chemicals.\\nWhile basements are spacious, they are not an ideal environment because they are usually poorly-ventilated, cold and damp during the winter, and hot and humid during the summer.\\nAn open window and portable exhaust fan can serve to increase ventilation in any room.\\nIf possible, work outside for experiments that produce lots of smoke or fumes.\"}, {\"编号\": 4, \"标题\": \"Ensure the location has a lot of light.\", \"描述\": \"Being able to see what you are doing during experiments is extremely important. If your space does not have enough light, buy some floor lamps to increase the lighting. A well-lit space will help avoid injury while experimenting.\\nRooms with windows provide nice natural light and increase the ventilation.\"}, {\"编号\": 5, \"标题\": \"Use a “spill-proof” floor.\", \"描述\": \"Avoid rooms that have a porous floor such as carpet or wood. Spilled chemicals will be absorbed and ruin those surfaces. Vinyl or linoleum floors work very well because they are easy to clean and won’t absorb chemicals. Concrete flooring works as well, but is porous and can absorb spills. Consider coating it with latex or epoxy.\\nYou can also purchase rubber flooring mats to cover the area of your workspace.\"}, {\"编号\": 6, \"标题\": \"Work near running water.\", \"描述\": \"Although not essential, having access to running water and the sewer system can be very convenient. It is good not only for your experiments but also from a safety perspective. If this is not possible, fill a large container, such as a 5-gallon carboy, with water. You will need water for many of your experiments and it is useful to have a large amount nearby.\\nIf you get something in your eye or spill chemicals directly on you, rinse the affected area with water for at least 15 minutes before seeking further treatment.\"}]}, {\"编号\": 2, \"标题\": \"Obtaining Lab Supplies\", \"步骤\": [{\"编号\": 1, \"标题\": \"Identify the purpose of your lab.\", \"描述\": \"First, you need to establish the type of work you’re going to do in your lab. For instance, a biology lab will be set up differently than a chemistry lab. Similarly, your needs are going to be different if you’re a student doing science fair experiments versus a more advanced scientist performing complex reactions at home.\\nAs a beginning scientist, you can start out with a home scientist kit, a few beakers, and work with supplies that can be found around the house.\\nIf you are trying to do more complicated research, you will need accurate measuring devices, heating devices, and well-made glassware.\"}, {\"编号\": 2, \"标题\": \"Purchase essential supplies.\", \"描述\": \"Obtain a filtration system so you can filter your solutions in order to reduce the risk of contamination. Beakers, Erlenmeyer flasks (with stoppers), and graduated cylinders of various sizes will be invaluable to your experiments. Sizes ranging from 250 mL to 1000 mL are good to start with. Small plastic pipettes, test tubes, racks for test tubes, heat resistant tubing, and a funnel are also useful to have on hand.\\nBurettes for titrations might also be useful for some chemistry experiments.\\nAs you use your lab more, you will get to know what you need more of and what you don’t need.\\nHigh-quality student-grade equipment is usually sufficient for the work you would be doing at home and is much less expensive than professional-grade. Beware though, if it seems too cheap, it probably is.\"}, {\"编号\": 3, \"标题\": \"Get the basic equipment and tools for experiments.\", \"描述\": \"Thermometers, pH paper, a milligram scale, hot plates, stir plates, and stir bars are all essential to starting a lab. Tools such as forceps, scoops, and tongs for hot flasks are useful as well. A small basic microscope might also be beneficial.\\nSome of these supplies are not cheap, but consider them an investment. If you buy something cheap, you may not get the results you are looking for.\\nMany of these basic supplies can be purchased easily online from sites like Thermo Fisher Scientific, Sigma Aldrich, or even Amazon.\"}, {\"编号\": 4, \"标题\": \"Gather basic chemicals.\", \"描述\": \"Many chemicals for your lab can be easily purchased at grocery stores, hardware stores, lawn and garden stores, and pottery supply stores. Chemicals such as baking soda, soda ash, bleach, acetone, vinegar, and ammonia are all good basics to have on hand.\\nSome chemicals that can’t be purchased in stores can be synthesized from those that are easily purchased.\\nBe aware of the strength of the chemicals that you are using. Read all product labels and material safety data sheets before use.\"}, {\"编号\": 5, \"标题\": \"Consider purchasing more advanced equipment.\", \"描述\": \"Identify the purpose of your lab. Knowing the types of experiments you want to do will help you determine the type of advanced equipment you may need. You may need glass condensers or better more expensive tools.\\nSome of this equipment can get expensive, so make sure it will really be useful to you if you are going to purchase it.\"}, {\"编号\": 6, \"标题\": \"Keep a laboratory notebook.\", \"描述\": \"A good scientist keeps track of all of their work. Start a laboratory notebook and write down all of your experiments: the procedure you did, what you thought would happen, what actually happened, and what you will do with that information.\\nDate everything and keep your notebook current.\\nYou can also use your notebook to track the use of your chemicals and their expiration dates.\"}]}, {\"编号\": 3, \"标题\": \"Being Safe\", \"步骤\": [{\"编号\": 1, \"标题\": \"Wear proper protective equipment.\", \"描述\": \"The most important aspect of lab safety is having the proper equipment to protect you while working. Always wear a lab coat to protect your clothes and skin from damage. Latex or nitrile gloves should be worn at all times when handling chemicals. Goggles that protect both your eyes and the sides of your eyes are also essential.\\nClosed-toe shoes should always be worn while working.\\nLong pants should also be worn to protect your legs.\\nTie your hair back in a ponytail or bun if it is long.\\nNever eat or drink while experimenting.\"}, {\"编号\": 2, \"标题\": \"Store chemicals safely and label each one.\", \"描述\": \"Flammable and corrosive chemicals should be stored in a special cabinet to prevent fire or explosions. These chemicals should also be stored in separate containers within the cabinet to prevent them from reacting with each other. Never store chemicals near household items like food and drinks. Be sure to label each chemical and solution as well.\\nInclude the name of the chemical or solution, the concentration of the solution, the pH, the date the solution was made, and any other pertinent information on each label.\\nRead the material safety data sheets (MSDS) for all of the chemicals that you own to store them properly.\\nUse the proper storage container for your chemicals. Select airtight, chemical-resistant containers. Some strong acids can only be stored in plastic, while other chemicals may need to be stored in glass.\\nMake sure hazardous chemicals are stored under lock and key or safely away from the access of small children or pets.\"}, {\"编号\": 3, \"标题\": \"Keep a fire extinguisher nearby.\", \"描述\": \"Always have a fire extinguisher nearby and a working smoke detector in the area. Make sure the fire extinguisher is not expired and keep it in an easily accessible location. Get a fire extinguisher that works against ABC or BC fires (can be corrosive to metals, but useful for chemical, electrical, and ordinary burning materials). These work best against chemical fires, but are not effective against strong alkali (basic) or strong acid fires.\\nCheck the status of the fire extinguisher and the smoke detector once a month to make sure they are both in working order.\\nNever throw water on a strong acid. It will explode.\"}, {\"编号\": 4, \"标题\": \"Make a spill kit.\", \"描述\": \"Spills are inevitable in the lab and having a spill kit will help you keep the spill from turning into something major. Keep your spill kit easily accessible and ensure all materials are within their expiration date. Make a spill kit that contains the following items:\\nLatex gloves\\nEye protection that covers the sides of your eyes\\nApron or lab coat\\nDustpan and brush (also useful for broken glass)\\nAbsorbent materials: kitty litter, sand or clay, and absorbent pads\\nNeutralizing materials: baking soda for acid spills; citric acid for basic spills\\nStore all items in a 5 US gal (19 L) polypropylene (plastic) bucket. Use the bucket to contain all the materials after cleaning up the spill.\"}]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,200 |
How to Build Your Own Fishing Pond
|
1. Planning Your Pond Location
1-1. Provide 1 sq ft (0.093 m) of space for each 1 in (2.5 cm) of fish.
Start by deciding how much of your yard you're willing to devote to a pond. Afterward, multiply the length and width of the area to get the square footage. From here, you can determine how many fish you can accommodate by estimating that every 1 inch (2.5 cm) of fish requires 1 square foot (0.093 m).
For instance, if you plan to add 10 fish that are each 5 inches (13 cm) in length, the pond should be at least 50 square feet (4.6 m).
If you install a filtration device, you can allow 2 inches (5.1 cm) of fish per square foot. Otherwise, don't break the 1 inch (2.5 cm) rule.
1-2. Check local, state, or federal requirements for fishing ponds.
Contact your local building department and ask how far the pond must be from property lines. Afterward, contact the local environmental department and ask about relevant regulations. Depending on where you live and the size of your pond, you might need to obtain a permit. For example, in Idaho, you need a Private Fish Pond Permit, which is free but must be renewed every 5 years.
Ask about free meetings from a certified pond consultant. They can help you determine how to best create a pond and consider variables like available soil types and potential rainfall.
Determine if you need a fence around your pond. In some areas, local codes require fencing for ponds deeper than 18 inches (46 cm).
1-3. Select a pond location exposed to equal amounts of sunlight and shade.
Ponds should be placed in a region that is exposed to sunlight during the morning and shade in the afternoon. This will keep the water temperature cool and prevent algae blooms.
Avoid placing your pond under trees. Although this is great for shade, it will quickly clog the pond with seeds, leaves, or needles. Always factor in young trees growing nearby and estimate where their branches will grow.
Don't situate your pond in a location where water runs off or it will be at a higher risk of pollution.
Make sure you have a waterproof ground-fault circuit interrupter (GFCI) outlet outside your home to power your pump. It should be about 10 ft (3.0 m) from the pond.
1-4. Check that the location's soil has low water retention.
Squeeze a handful of soil into a ball, throw it into the air, and catch it. If it breaks apart, the soil is not suitable. If it stays together, dig a hole to your waist and fill it to the top with water in the morning. In the evening, top the hole off with water and cover it with a board. If most of the water remains the next day, the soil is suitable for a pond.
If you only have space in a location that isn't suitable for ponds, cover the hole with a layer of plastic sheeting, sand, or concrete. This will prevent the pond's water from being absorbed into the soil.
Purchase plastic sheeting, sand, and concrete from home hardware stores.
2. Creating Your Pond
2-1. Purchase a backyard fishing pond kit.
Head to a local home hardware store to purchase a kit, which should contain a water liner, pump, and sometimes accessories like silk water lilies. Remember that each one is designed for specific sizes. For example, the smallest is typically 9 square feet (0.84 m) and designed for 84 gallons (320 L). If you're installing the pond without professional help, don't invest in a kit for ponds deeper than 18 inches (46 cm) and longer than 6 feet (1.8 m).
Select a kit that fits local fishing pond regulations and the location you have selected.
If you'd like, you can also purchase the pond liner and pump separately.
2-2. Dig a hole
Use the length and width measurements of your pond to determine the hole size. In standard regions, 2 ft (0.61 m) is the minimum depth for ponds that harbor fish. If you live in an extreme northern region, the hole should be at least 3 ft (0.91 m). Always start by thrusting your shovel straight down and wiggling it forward and backward and side to side—this will loosen the soil.
Grip the middle of the shovel with your non-dominant hand and the top of your shovel's handle with your dominant hand.
Create a pond depth between 6 inches (15 cm) and 4 feet (1.2 m) to encourage other forms of wildlife like toads, frogs, salamanders, and ducklings.
If the depth of your hole is uneven, be sure that at least 40 to 50 percent of the pond is the deeper region.
Call 811 to locate utility lines in your area and be sure not to dig your pond's hole near any lines or pipes.
2-3. Create a shelf below the surface of the waterline with excess soil.
The shelf should be about 18 inches (46 cm) wide and 18 inches (46 cm) below the surface of the water. This is for plants and also provides a step for anyone who falls into the pond.
Bring any excess soil to a landfill or place an online classified for it. If you bring it to a landfill, call your city's offices beforehand to determine sanitary requirements for the soil.
2-4. Install the liner over the hole.
With the help of a friend, pull the liner loosely over across the hole. Be sure there is even overlap on all of its sides. Now, weigh down the perimeter with small flat bricks or stones. If you don't purchase a pond kit and need to purchase liner separately, calculate the length and width using this formula: (length or width) + (2 x pond depth) + 2. Afterward, multiply the length and width together to get the total square footage.
Consider a pond that is 3 foot (0.91 m) deep and both 7 feet (2.1 m) long and wide. The calculation for both length and width is 7 + (2 x 3) + 2, which equals 15. This means that the square footage calculation is 15 x 15, which is 225—the area in square feet that your water liner must cover.
Ethylene propylene diene terpolymer (EPDM) liner is more expensive but more flexible, while polyethylene (PE) and reinforced polypropylene (RPP) line are cheaper but thicker and harder to work with.
2-5. Add water to the hole.
Use a garden hose to fill your pond with water and adjust the liner to align with the sides of the pond as it fills. Start removing the stone weights as the pond continues to fill to prevent the liner from overstretching. Be sure that the water is dechlorinated. If you can't, allow the water to sit in your pond for at least 1 day to settle and let the chlorine leave the water into the air. This will prevent your fish from being harmed.
Trim off any extra liner with sharp scissors or a utility knife when the pond is full.
Purchase a dechlorinator from big-box stores or home hardware stores.
Skip this step and let your hole fill up with rainwater if you live in an area with frequent rain.
2-6. Install a pond pump with a GPH equal to your pond's square footage.
GPH stands for gallons per hour. If you bought a fishing pond kit, the pump provided will be indicated for the size of the kit. Attach the feet to the pump to secure it to the pond floor and place it into the middle of the pond. Now, connect it to a waterproof (GFCI) outlet and turn it on. If the water flow is too much, adjust the rate on the pump.
If you're buying your own pump, make sure it can pump the appropriate GPH. For example, if your pond is 225 square feet (21 square meters), the GPH should be at least 225.
You can also control water flow using the nozzles provided with your pump.
Purchase a unit with the lowest wattage for the cheapest electrical costs.
Hire a contractor to install heavy-duty pond pumps for larger ponds.
2-7. Invest in an air filter to increase oxygen levels in the water.
Place your air filter on a level surface in a shaded area that is above your pond's water line. Connect the airlines to the filter and extend them toward the edge of the pond. Always connect the included check valves to the airlines. Finally, place the air stones evenly around your pond and connect the airlines to them. Be sure the arrows on the check valves point in the same direction as the stones.
Connect your filter to a GFCI protected outlet.
Move air stones to shallow areas of the pond during the winter.
Installation instructions vary by product—always follow the manufacturer's instructions.
2-8. Install a water diffuser to keep your pond's oxygen circulating.
Proper oxygen circulation helps promote the longevity of your fish and improve the health of your water system. Always choose a product designed for your pond's depth. Most systems are installed by connecting airlines to your diffuser, placing the diffuser at the bottom of the pond, and connecting the airlines to an air compressor.
Always follow the manufacturer's instructions for your diffuser.
3. Adding Plants and Fish
3-1. Add plants to make the pond more like the fish's natural habitat.
Many fish eat wetland plants in their natural habitat. To anchor a plant without damaging its roots, take the roots in your hand and make a beak with your fingers around them. Sink your hand into the soil while covering the plant's roots and then open your fingers. This will ensure that the roots spread out before the cover settles over them.
Arrange your plants in clusters of 2 to 3 so that baby fish can hide from larger predators that can (and will) eat them.
Try plants like cattail, lotus, iris, and water hyacinth.
Position the plants both in the center of the pond and along the hole's shelf. When placing ponds in the center, ensure a few feet of space between them to prevent crowding.
3-2. Let your pond water settle for 1 day before adding fish.
Letting the water settle is especially crucial for water that hasn't been treated to remove chlorine. When adding your fish, net them and gently dump them into your pond.
Acclimatize your fish to the new water before putting them into the pond. Do this by putting them into a tub or bucket with their original water, then gradually adding your pond water until they are breathing almost pure pond water.
3-3. Catch some fish from a local pond.
Get several pond fish to start. Try to get more than 1 species, and more than 1 of each species. This ensures that your pond has diversity and your fish can reproduce and make more fish. If you're planning to eat your fish, make sure they're an edible species. Include cleaners such as crawdads (crayfish) to keep the bottom of the tank clean and make sure they have plenty of rocks to hide under.
A good rule of thumb is to have at least 3 breeding pairs (3 males, 3 females, all mature).
Make sure you have species that won't kill each other right off the bat.
You can also buy fish from local pet stores or contact the local wildlife and fisheries department and ask about ordering hatchlings.
4. Maintaining Your Pond
4-1. Add new fish
Remember that if you catch every fish, there will be no more to reproduce. Try and replace all the fish you catch with the same or similar fish to avoid disrupting the pond ecosystem.
Keep the male and female fish populations as even as possible to encourage breeding.
4-2. Clean the water
Use a leaf skimmer to remove debris from the surface of the water—just don't go completely under the water with your skimmer. For leaves at the bottom of the pond, use a leaf vacuum.
Purchase leaf skimmers and vacuums from home improvement stores.
4-3. Refill your pond when the water level lowers.
Splashing and evaporation will eventually decrease the pond's water level. If you get enough rain, you might not have to refill it often. Otherwise, use a garden hose top it off.
Attach a dechlorinator to the pond if you're filling it up with city water.
Tips
Situate the pond under an open sky. This way the rain can replenish evaporated water.
Go to a nearby landlocked (meaning there is no river leading to the outside) pond or lake to see what type of fish and plants there are. Often, the fish and plants in local ponds will be best for your pond because of similar climate.
Warnings
If you're covering the hole, use something that is nontoxic to fish or they will die.
Use a bubbler in wintertime or the fish will die.
This project will take a lot of time—don't expect it to be done in a day.
If you don't put in plants, your fish will not have much cover to protect them from predators. In addition, organisms that live amongst these plants will provide food for your fish.
If you don't have both genders, they can't reproduce. This means that after the first generation dies, you'll have no more fish.
|
{
"create_time": "20230517 10:59:15",
"回答明细": "{\"回答\": \"1. Planning Your Pond Location\\n1-1. Provide 1 sq ft (0.093 m) of space for each 1 in (2.5 cm) of fish.\\nStart by deciding how much of your yard you're willing to devote to a pond. Afterward, multiply the length and width of the area to get the square footage. From here, you can determine how many fish you can accommodate by estimating that every 1 inch (2.5 cm) of fish requires 1 square foot (0.093 m).\\nFor instance, if you plan to add 10 fish that are each 5 inches (13 cm) in length, the pond should be at least 50 square feet (4.6 m).\\nIf you install a filtration device, you can allow 2 inches (5.1 cm) of fish per square foot. Otherwise, don't break the 1 inch (2.5 cm) rule.\\n1-2. Check local, state, or federal requirements for fishing ponds.\\nContact your local building department and ask how far the pond must be from property lines. Afterward, contact the local environmental department and ask about relevant regulations. Depending on where you live and the size of your pond, you might need to obtain a permit. For example, in Idaho, you need a Private Fish Pond Permit, which is free but must be renewed every 5 years.\\nAsk about free meetings from a certified pond consultant. They can help you determine how to best create a pond and consider variables like available soil types and potential rainfall.\\nDetermine if you need a fence around your pond. In some areas, local codes require fencing for ponds deeper than 18 inches (46 cm).\\n1-3. Select a pond location exposed to equal amounts of sunlight and shade.\\nPonds should be placed in a region that is exposed to sunlight during the morning and shade in the afternoon. This will keep the water temperature cool and prevent algae blooms.\\nAvoid placing your pond under trees. Although this is great for shade, it will quickly clog the pond with seeds, leaves, or needles. Always factor in young trees growing nearby and estimate where their branches will grow.\\nDon't situate your pond in a location where water runs off or it will be at a higher risk of pollution.\\nMake sure you have a waterproof ground-fault circuit interrupter (GFCI) outlet outside your home to power your pump. It should be about 10 ft (3.0 m) from the pond.\\n1-4. Check that the location's soil has low water retention.\\nSqueeze a handful of soil into a ball, throw it into the air, and catch it. If it breaks apart, the soil is not suitable. If it stays together, dig a hole to your waist and fill it to the top with water in the morning. In the evening, top the hole off with water and cover it with a board. If most of the water remains the next day, the soil is suitable for a pond.\\nIf you only have space in a location that isn't suitable for ponds, cover the hole with a layer of plastic sheeting, sand, or concrete. This will prevent the pond's water from being absorbed into the soil.\\nPurchase plastic sheeting, sand, and concrete from home hardware stores.\\n2. Creating Your Pond\\n2-1. Purchase a backyard fishing pond kit.\\nHead to a local home hardware store to purchase a kit, which should contain a water liner, pump, and sometimes accessories like silk water lilies. Remember that each one is designed for specific sizes. For example, the smallest is typically 9 square feet (0.84 m) and designed for 84 gallons (320 L). If you're installing the pond without professional help, don't invest in a kit for ponds deeper than 18 inches (46 cm) and longer than 6 feet (1.8 m).\\nSelect a kit that fits local fishing pond regulations and the location you have selected.\\nIf you'd like, you can also purchase the pond liner and pump separately.\\n2-2. Dig a hole\\nUse the length and width measurements of your pond to determine the hole size. In standard regions, 2 ft (0.61 m) is the minimum depth for ponds that harbor fish. If you live in an extreme northern region, the hole should be at least 3 ft (0.91 m). Always start by thrusting your shovel straight down and wiggling it forward and backward and side to side—this will loosen the soil.\\nGrip the middle of the shovel with your non-dominant hand and the top of your shovel's handle with your dominant hand.\\nCreate a pond depth between 6 inches (15 cm) and 4 feet (1.2 m) to encourage other forms of wildlife like toads, frogs, salamanders, and ducklings.\\nIf the depth of your hole is uneven, be sure that at least 40 to 50 percent of the pond is the deeper region.\\nCall 811 to locate utility lines in your area and be sure not to dig your pond's hole near any lines or pipes.\\n2-3. Create a shelf below the surface of the waterline with excess soil.\\nThe shelf should be about 18 inches (46 cm) wide and 18 inches (46 cm) below the surface of the water. This is for plants and also provides a step for anyone who falls into the pond.\\nBring any excess soil to a landfill or place an online classified for it. If you bring it to a landfill, call your city's offices beforehand to determine sanitary requirements for the soil.\\n2-4. Install the liner over the hole.\\nWith the help of a friend, pull the liner loosely over across the hole. Be sure there is even overlap on all of its sides. Now, weigh down the perimeter with small flat bricks or stones. If you don't purchase a pond kit and need to purchase liner separately, calculate the length and width using this formula: (length or width) + (2 x pond depth) + 2. Afterward, multiply the length and width together to get the total square footage.\\nConsider a pond that is 3 foot (0.91 m) deep and both 7 feet (2.1 m) long and wide. The calculation for both length and width is 7 + (2 x 3) + 2, which equals 15. This means that the square footage calculation is 15 x 15, which is 225—the area in square feet that your water liner must cover.\\nEthylene propylene diene terpolymer (EPDM) liner is more expensive but more flexible, while polyethylene (PE) and reinforced polypropylene (RPP) line are cheaper but thicker and harder to work with.\\n2-5. Add water to the hole.\\nUse a garden hose to fill your pond with water and adjust the liner to align with the sides of the pond as it fills. Start removing the stone weights as the pond continues to fill to prevent the liner from overstretching. Be sure that the water is dechlorinated. If you can't, allow the water to sit in your pond for at least 1 day to settle and let the chlorine leave the water into the air. This will prevent your fish from being harmed.\\nTrim off any extra liner with sharp scissors or a utility knife when the pond is full.\\nPurchase a dechlorinator from big-box stores or home hardware stores.\\nSkip this step and let your hole fill up with rainwater if you live in an area with frequent rain.\\n2-6. Install a pond pump with a GPH equal to your pond's square footage.\\nGPH stands for gallons per hour. If you bought a fishing pond kit, the pump provided will be indicated for the size of the kit. Attach the feet to the pump to secure it to the pond floor and place it into the middle of the pond. Now, connect it to a waterproof (GFCI) outlet and turn it on. If the water flow is too much, adjust the rate on the pump.\\nIf you're buying your own pump, make sure it can pump the appropriate GPH. For example, if your pond is 225 square feet (21 square meters), the GPH should be at least 225.\\nYou can also control water flow using the nozzles provided with your pump.\\nPurchase a unit with the lowest wattage for the cheapest electrical costs.\\nHire a contractor to install heavy-duty pond pumps for larger ponds.\\n2-7. Invest in an air filter to increase oxygen levels in the water.\\nPlace your air filter on a level surface in a shaded area that is above your pond's water line. Connect the airlines to the filter and extend them toward the edge of the pond. Always connect the included check valves to the airlines. Finally, place the air stones evenly around your pond and connect the airlines to them. Be sure the arrows on the check valves point in the same direction as the stones.\\nConnect your filter to a GFCI protected outlet.\\nMove air stones to shallow areas of the pond during the winter.\\nInstallation instructions vary by product—always follow the manufacturer's instructions.\\n2-8. Install a water diffuser to keep your pond's oxygen circulating.\\nProper oxygen circulation helps promote the longevity of your fish and improve the health of your water system. Always choose a product designed for your pond's depth. Most systems are installed by connecting airlines to your diffuser, placing the diffuser at the bottom of the pond, and connecting the airlines to an air compressor.\\nAlways follow the manufacturer's instructions for your diffuser.\\n3. Adding Plants and Fish\\n3-1. Add plants to make the pond more like the fish's natural habitat.\\nMany fish eat wetland plants in their natural habitat. To anchor a plant without damaging its roots, take the roots in your hand and make a beak with your fingers around them. Sink your hand into the soil while covering the plant's roots and then open your fingers. This will ensure that the roots spread out before the cover settles over them.\\nArrange your plants in clusters of 2 to 3 so that baby fish can hide from larger predators that can (and will) eat them.\\nTry plants like cattail, lotus, iris, and water hyacinth.\\nPosition the plants both in the center of the pond and along the hole's shelf. When placing ponds in the center, ensure a few feet of space between them to prevent crowding.\\n3-2. Let your pond water settle for 1 day before adding fish.\\nLetting the water settle is especially crucial for water that hasn't been treated to remove chlorine. When adding your fish, net them and gently dump them into your pond.\\nAcclimatize your fish to the new water before putting them into the pond. Do this by putting them into a tub or bucket with their original water, then gradually adding your pond water until they are breathing almost pure pond water.\\n3-3. Catch some fish from a local pond.\\nGet several pond fish to start. Try to get more than 1 species, and more than 1 of each species. This ensures that your pond has diversity and your fish can reproduce and make more fish. If you're planning to eat your fish, make sure they're an edible species. Include cleaners such as crawdads (crayfish) to keep the bottom of the tank clean and make sure they have plenty of rocks to hide under.\\nA good rule of thumb is to have at least 3 breeding pairs (3 males, 3 females, all mature).\\nMake sure you have species that won't kill each other right off the bat.\\nYou can also buy fish from local pet stores or contact the local wildlife and fisheries department and ask about ordering hatchlings.\\n4. Maintaining Your Pond\\n4-1. Add new fish\\nRemember that if you catch every fish, there will be no more to reproduce. Try and replace all the fish you catch with the same or similar fish to avoid disrupting the pond ecosystem.\\nKeep the male and female fish populations as even as possible to encourage breeding.\\n4-2. Clean the water\\nUse a leaf skimmer to remove debris from the surface of the water—just don't go completely under the water with your skimmer. For leaves at the bottom of the pond, use a leaf vacuum.\\nPurchase leaf skimmers and vacuums from home improvement stores.\\n4-3. Refill your pond when the water level lowers.\\nSplashing and evaporation will eventually decrease the pond's water level. If you get enough rain, you might not have to refill it often. Otherwise, use a garden hose top it off.\\nAttach a dechlorinator to the pond if you're filling it up with city water.\\nTips\\nSituate the pond under an open sky. This way the rain can replenish evaporated water.\\nGo to a nearby landlocked (meaning there is no river leading to the outside) pond or lake to see what type of fish and plants there are. Often, the fish and plants in local ponds will be best for your pond because of similar climate.\\nWarnings\\nIf you're covering the hole, use something that is nontoxic to fish or they will die.\\nUse a bubbler in wintertime or the fish will die.\\nThis project will take a lot of time—don't expect it to be done in a day.\\nIf you don't put in plants, your fish will not have much cover to protect them from predators. In addition, organisms that live amongst these plants will provide food for your fish.\\nIf you don't have both genders, they can't reproduce. This means that after the first generation dies, you'll have no more fish.\\n\", \"简要回答\": \"Spending time fishing is a great way to take in the fresh air and get some dinner for later. And if you have the energy and determination, you can make a fishing pond in your backyard all on your own. Just select a location, determine your pond's size, and purchase the proper materials so you can start creating it and adding your fish!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Planning Your Pond Location\", \"步骤\": [{\"编号\": 1, \"标题\": \"Provide 1 sq ft (0.093 m) of space for each 1 in (2.5 cm) of fish.\", \"描述\": \"Start by deciding how much of your yard you're willing to devote to a pond. Afterward, multiply the length and width of the area to get the square footage. From here, you can determine how many fish you can accommodate by estimating that every 1 inch (2.5 cm) of fish requires 1 square foot (0.093 m).\\nFor instance, if you plan to add 10 fish that are each 5 inches (13 cm) in length, the pond should be at least 50 square feet (4.6 m).\\nIf you install a filtration device, you can allow 2 inches (5.1 cm) of fish per square foot. Otherwise, don't break the 1 inch (2.5 cm) rule.\"}, {\"编号\": 2, \"标题\": \"Check local, state, or federal requirements for fishing ponds.\", \"描述\": \"Contact your local building department and ask how far the pond must be from property lines. Afterward, contact the local environmental department and ask about relevant regulations. Depending on where you live and the size of your pond, you might need to obtain a permit. For example, in Idaho, you need a Private Fish Pond Permit, which is free but must be renewed every 5 years.\\nAsk about free meetings from a certified pond consultant. They can help you determine how to best create a pond and consider variables like available soil types and potential rainfall.\\nDetermine if you need a fence around your pond. In some areas, local codes require fencing for ponds deeper than 18 inches (46 cm).\"}, {\"编号\": 3, \"标题\": \"Select a pond location exposed to equal amounts of sunlight and shade.\", \"描述\": \"Ponds should be placed in a region that is exposed to sunlight during the morning and shade in the afternoon. This will keep the water temperature cool and prevent algae blooms.\\nAvoid placing your pond under trees. Although this is great for shade, it will quickly clog the pond with seeds, leaves, or needles. Always factor in young trees growing nearby and estimate where their branches will grow.\\nDon't situate your pond in a location where water runs off or it will be at a higher risk of pollution.\\nMake sure you have a waterproof ground-fault circuit interrupter (GFCI) outlet outside your home to power your pump. It should be about 10 ft (3.0 m) from the pond.\"}, {\"编号\": 4, \"标题\": \"Check that the location's soil has low water retention.\", \"描述\": \"Squeeze a handful of soil into a ball, throw it into the air, and catch it. If it breaks apart, the soil is not suitable. If it stays together, dig a hole to your waist and fill it to the top with water in the morning. In the evening, top the hole off with water and cover it with a board. If most of the water remains the next day, the soil is suitable for a pond.\\nIf you only have space in a location that isn't suitable for ponds, cover the hole with a layer of plastic sheeting, sand, or concrete. This will prevent the pond's water from being absorbed into the soil.\\nPurchase plastic sheeting, sand, and concrete from home hardware stores.\"}]}, {\"编号\": 2, \"标题\": \"Creating Your Pond\", \"步骤\": [{\"编号\": 1, \"标题\": \"Purchase a backyard fishing pond kit.\", \"描述\": \"Head to a local home hardware store to purchase a kit, which should contain a water liner, pump, and sometimes accessories like silk water lilies. Remember that each one is designed for specific sizes. For example, the smallest is typically 9 square feet (0.84 m) and designed for 84 gallons (320 L). If you're installing the pond without professional help, don't invest in a kit for ponds deeper than 18 inches (46 cm) and longer than 6 feet (1.8 m).\\nSelect a kit that fits local fishing pond regulations and the location you have selected.\\nIf you'd like, you can also purchase the pond liner and pump separately.\"}, {\"编号\": 2, \"标题\": \"Dig a hole\", \"描述\": \"Use the length and width measurements of your pond to determine the hole size. In standard regions, 2 ft (0.61 m) is the minimum depth for ponds that harbor fish. If you live in an extreme northern region, the hole should be at least 3 ft (0.91 m). Always start by thrusting your shovel straight down and wiggling it forward and backward and side to side—this will loosen the soil.\\nGrip the middle of the shovel with your non-dominant hand and the top of your shovel's handle with your dominant hand.\\nCreate a pond depth between 6 inches (15 cm) and 4 feet (1.2 m) to encourage other forms of wildlife like toads, frogs, salamanders, and ducklings.\\nIf the depth of your hole is uneven, be sure that at least 40 to 50 percent of the pond is the deeper region.\\nCall 811 to locate utility lines in your area and be sure not to dig your pond's hole near any lines or pipes.\"}, {\"编号\": 3, \"标题\": \"Create a shelf below the surface of the waterline with excess soil.\", \"描述\": \"The shelf should be about 18 inches (46 cm) wide and 18 inches (46 cm) below the surface of the water. This is for plants and also provides a step for anyone who falls into the pond.\\nBring any excess soil to a landfill or place an online classified for it. If you bring it to a landfill, call your city's offices beforehand to determine sanitary requirements for the soil.\"}, {\"编号\": 4, \"标题\": \"Install the liner over the hole.\", \"描述\": \"With the help of a friend, pull the liner loosely over across the hole. Be sure there is even overlap on all of its sides. Now, weigh down the perimeter with small flat bricks or stones. If you don't purchase a pond kit and need to purchase liner separately, calculate the length and width using this formula: (length or width) + (2 x pond depth) + 2. Afterward, multiply the length and width together to get the total square footage.\\nConsider a pond that is 3 foot (0.91 m) deep and both 7 feet (2.1 m) long and wide. The calculation for both length and width is 7 + (2 x 3) + 2, which equals 15. This means that the square footage calculation is 15 x 15, which is 225—the area in square feet that your water liner must cover.\\nEthylene propylene diene terpolymer (EPDM) liner is more expensive but more flexible, while polyethylene (PE) and reinforced polypropylene (RPP) line are cheaper but thicker and harder to work with.\"}, {\"编号\": 5, \"标题\": \"Add water to the hole.\", \"描述\": \"Use a garden hose to fill your pond with water and adjust the liner to align with the sides of the pond as it fills. Start removing the stone weights as the pond continues to fill to prevent the liner from overstretching. Be sure that the water is dechlorinated. If you can't, allow the water to sit in your pond for at least 1 day to settle and let the chlorine leave the water into the air. This will prevent your fish from being harmed.\\nTrim off any extra liner with sharp scissors or a utility knife when the pond is full.\\nPurchase a dechlorinator from big-box stores or home hardware stores.\\nSkip this step and let your hole fill up with rainwater if you live in an area with frequent rain.\"}, {\"编号\": 6, \"标题\": \"Install a pond pump with a GPH equal to your pond's square footage.\", \"描述\": \"GPH stands for gallons per hour. If you bought a fishing pond kit, the pump provided will be indicated for the size of the kit. Attach the feet to the pump to secure it to the pond floor and place it into the middle of the pond. Now, connect it to a waterproof (GFCI) outlet and turn it on. If the water flow is too much, adjust the rate on the pump.\\nIf you're buying your own pump, make sure it can pump the appropriate GPH. For example, if your pond is 225 square feet (21 square meters), the GPH should be at least 225.\\nYou can also control water flow using the nozzles provided with your pump.\\nPurchase a unit with the lowest wattage for the cheapest electrical costs.\\nHire a contractor to install heavy-duty pond pumps for larger ponds.\"}, {\"编号\": 7, \"标题\": \"Invest in an air filter to increase oxygen levels in the water.\", \"描述\": \"Place your air filter on a level surface in a shaded area that is above your pond's water line. Connect the airlines to the filter and extend them toward the edge of the pond. Always connect the included check valves to the airlines. Finally, place the air stones evenly around your pond and connect the airlines to them. Be sure the arrows on the check valves point in the same direction as the stones.\\nConnect your filter to a GFCI protected outlet.\\nMove air stones to shallow areas of the pond during the winter.\\nInstallation instructions vary by product—always follow the manufacturer's instructions.\"}, {\"编号\": 8, \"标题\": \"Install a water diffuser to keep your pond's oxygen circulating.\", \"描述\": \"Proper oxygen circulation helps promote the longevity of your fish and improve the health of your water system. Always choose a product designed for your pond's depth. Most systems are installed by connecting airlines to your diffuser, placing the diffuser at the bottom of the pond, and connecting the airlines to an air compressor.\\nAlways follow the manufacturer's instructions for your diffuser.\"}]}, {\"编号\": 3, \"标题\": \"Adding Plants and Fish\", \"步骤\": [{\"编号\": 1, \"标题\": \"Add plants to make the pond more like the fish's natural habitat.\", \"描述\": \"Many fish eat wetland plants in their natural habitat. To anchor a plant without damaging its roots, take the roots in your hand and make a beak with your fingers around them. Sink your hand into the soil while covering the plant's roots and then open your fingers. This will ensure that the roots spread out before the cover settles over them.\\nArrange your plants in clusters of 2 to 3 so that baby fish can hide from larger predators that can (and will) eat them.\\nTry plants like cattail, lotus, iris, and water hyacinth.\\nPosition the plants both in the center of the pond and along the hole's shelf. When placing ponds in the center, ensure a few feet of space between them to prevent crowding.\"}, {\"编号\": 2, \"标题\": \"Let your pond water settle for 1 day before adding fish.\", \"描述\": \"Letting the water settle is especially crucial for water that hasn't been treated to remove chlorine. When adding your fish, net them and gently dump them into your pond.\\nAcclimatize your fish to the new water before putting them into the pond. Do this by putting them into a tub or bucket with their original water, then gradually adding your pond water until they are breathing almost pure pond water.\"}, {\"编号\": 3, \"标题\": \"Catch some fish from a local pond.\", \"描述\": \"Get several pond fish to start. Try to get more than 1 species, and more than 1 of each species. This ensures that your pond has diversity and your fish can reproduce and make more fish. If you're planning to eat your fish, make sure they're an edible species. Include cleaners such as crawdads (crayfish) to keep the bottom of the tank clean and make sure they have plenty of rocks to hide under.\\nA good rule of thumb is to have at least 3 breeding pairs (3 males, 3 females, all mature).\\nMake sure you have species that won't kill each other right off the bat.\\nYou can also buy fish from local pet stores or contact the local wildlife and fisheries department and ask about ordering hatchlings.\"}]}, {\"编号\": 4, \"标题\": \"Maintaining Your Pond\", \"步骤\": [{\"编号\": 1, \"标题\": \"Add new fish\", \"描述\": \"Remember that if you catch every fish, there will be no more to reproduce. Try and replace all the fish you catch with the same or similar fish to avoid disrupting the pond ecosystem.\\nKeep the male and female fish populations as even as possible to encourage breeding.\"}, {\"编号\": 2, \"标题\": \"Clean the water\", \"描述\": \"Use a leaf skimmer to remove debris from the surface of the water—just don't go completely under the water with your skimmer. For leaves at the bottom of the pond, use a leaf vacuum.\\nPurchase leaf skimmers and vacuums from home improvement stores.\"}, {\"编号\": 3, \"标题\": \"Refill your pond when the water level lowers.\", \"描述\": \"Splashing and evaporation will eventually decrease the pond's water level. If you get enough rain, you might not have to refill it often. Otherwise, use a garden hose top it off.\\nAttach a dechlorinator to the pond if you're filling it up with city water.\"}], \"小提示\": [\"Situate the pond under an open sky. This way the rain can replenish evaporated water.\\n\", \"Go to a nearby landlocked (meaning there is no river leading to the outside) pond or lake to see what type of fish and plants there are. Often, the fish and plants in local ponds will be best for your pond because of similar climate.\\n\"], \"注意事项\": [\"If you're covering the hole, use something that is nontoxic to fish or they will die.\\n\", \"Use a bubbler in wintertime or the fish will die.\\n\", \"This project will take a lot of time—don't expect it to be done in a day.\\n\", \"If you don't put in plants, your fish will not have much cover to protect them from predators. In addition, organisms that live amongst these plants will provide food for your fish.\\n\", \"If you don't have both genders, they can't reproduce. This means that after the first generation dies, you'll have no more fish.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,201 |
How to Build Your Own Home (US)
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1. Financing and Managing Your Project
1-1. Set a realistic working budget for your project.
The number you come up with will ultimately depend on what kind of disposable income you have, as well as the amount you’re willing to take out in loans. Devising a practical budget is key to focusing your vision and setting your sights on a plan you love that won’t leave you drowning in debt.
When building your own home with the aid of a build contractor, you can expect to pay as much or more than you would if you were buying a house that’s already on the market.
Every home is a little different, but for a 2,800 square foot single-family house, you’re looking at an average cost of around $290,000. That figure will only go up as you increase the square footage or add extra amenities.
1-2. Find a piece of property
If you don’t already have a site for your new home, your first step will be to acquire one. Start looking around for suitable places to build, keeping your preferences and financial limitations in mind, as well as the residential zoning laws for the area.
In many parts of the US, it’s possible to purchase a few acres of land for $20,000-50,000.
Quiet rural and suburban areas are especially popular among owner-builders
Another option is to buy a lot in an existing development, then have your home built to your own specs. Just be sure to check with the owner of the development to find out if there particular building regulations in place that you might need to know about.
1-3. Apply for a construction loan
Once you’ve picked out the perfect spot for your new home, talk to a loan adviser at your bank about getting a construction loan to help you pay for it. With a construction loan, the bank will front you all or part of the cost for the property with the understanding that you’ll pay it back once your home is finished.
Don’t forget to bring a copy of your budget to the bank with you when you go in for your meeting.
Securing a construction loan will allow you to take a piece of land off the market so that someone else can’t buy it before you do. It also gives you time to draw up a house plan and submit it to your local authority for approval.
1-4. Hire a realtor or buying agent to walk you through the building process.
Research realtors and agents in your area and take some time to read customer testimonials to find one that comes recommended. Building a house is a complex project. For this reason, it’s strongly recommended that you have someone in your corner to help you navigate the many legal and financial details involved.
A realtor will serve as a liaison between you and the builder. They’ll communicate your wishes to your architect and building team, offer valuable cost-cutting advice, and take care of complicated legal tasks for you.
Don’t let budget concerns discourage you from working with a realtor. Their job is to minimize your project’s overhead, which means they’ll end up paying for themselves.
2. Planning Your New Home
2-1. Draw up or purchase a detailed house plan.
If you have prior experience building homes, you can design your own custom floorplan. Otherwise, your best bet is to go online and browse ready-made house plans until you find one that calls to you. Plans like these make excellent templates—you can always modify them later on to get everything exactly the way you want it.
When selecting a house plan, be sure to consider factors like overall size, number of levels, and the general convenience and accessibility of the layout. Features like these will be especially important if you have a family.
Premade house plans are most often priced by scale and level of detail. In general, you can expect to pay anywhere from $700 to $1,500 if you decide to buy a template online.
Your house plan will be the blueprint for your new home. You and your building team will be referring back to it every step of the way, so it’s important to make sure that everything is in place.
2-2. Consult an architect
While hiring an architect isn’t a necessity, it can be a big help if you feel like you’re in over your head with the design process. An architect can help you refine your building plans and deal directly with the building team to make sure construction runs smoothly.
If you don’t need an architect to hold your hand throughout the entire project, you also have the option of paying them for various services individually.
Some architects charge an hourly or daily rate, while others claim a fixed percentage of the total cost of construction, typically 5-15%.
2-3. Submit your house plan to your city or county for approval.
Once you’ve put the finishing touches on the floorplan, send it in to your local residential planning department. A panel of examiners will review your plans to make sure they meet all necessary building codes and zoning regulations. All prospective builders must submit plans for their new home, whether it's their first or their fifteenth.
If your plans are approved, you’ll be notified by phone or email and later receive a copy of the building permit by mail.
If your plans are rejected, you’ll need to make the specified changes to the satisfaction of the department in order for them to be officially cleared for construction.
2-4. Estimate the total cost of building your new home.
Pull up a comprehensive home builder's checklist online and use it to make a note of each and every thing you expect to pay for. To ensure that your breakdown is as precise as possible, it should include not only the costs associated with general construction, but also secondary expenses such as painting, landscaping, and decorating.
It may help to create a chart dividing construction up into phases. Your first column could include land costs, building permits, and inspection fees, the next would contain foundation, framing, and roofing, and the later columns could be used to record the small finishing details.
Go over your cost estimate with your realtor or buying agent to make sure that everything is accounted for. Be prepared to make adjustments if your breakdown doesn’t fit your working budget.
3. Finalizing Your Building Preparations
3-1. Hire a build contractor
The best way to find a qualified contractor is to talk to friends and associates who have built their own homes and see if they can offer a recommendation. Once you’ve found someone who fits the bill, check to make sure that they’re properly licensed and bonded before you agree to work with them. This is a non-negotiable legal prerequisite in most states.
It’s also a good idea to ask prospective build contractors for a list of references, even if the law doesn’t require it. Get in touch with at least half of the references named to hear about their experience firsthand.
Your general build contractor will be responsible for hiring out subcontractors to handle specialized work like plumbing, electrical wiring, roofing, window installation, and painting.
3-2. Work out a tentative construction schedule with your building crew.
Sit down with your build contractor to discuss when each phase of building will begin and end. At the very least, try to establish a loose timeline for how the project will proceed. That way, you’ll have some idea of how soon they can get started, and when your home will be finished.
Check in with your contractor periodically to confirm that they’re sticking to the agreed-upon schedule.
If you have no way of tracking the various milestones along the way, you’ll essentially be left at the mercy of your building crew.
3-3. Draw up a formal contract with your builder.
Commit all major details related to the project to paper. Your contract should include the contractor’s full contact information, estimated start and end dates, and an inventory of required materials, along with any special terms you and your builder have set. Make sure the language used is complete and clearly-worded so that you’ll have your bases covered in the event of a dispute.
You’ll also need to specify how your contractor will be paid in your contract. These days, contractors typically receive their money via Draw Reimbursement, which allows them to collect what they need as they go.
Have your realtor or attorney look over the contract with you before you sign it—they’ll be able to interpret any confusing provisions or terminology for you.
3-4. Purchase builder’s insurance to avoid liability if necessary.
Most qualified contractors carry their own insurance, which means you won’t need to bother with it. If for some reason yours doesn’t, take out an inexpensive plan that provides coverage for worksite accidents, catastrophes, vandalism, and theft. You’ll sleep better at night knowing that you’re off the hook in case of an emergency.
Ask your contractor for a copy of their policy to see what kind of protection it offers. If you don’t like what you see, you can always buy your own plan to improve your coverage.
A basic builder’s insurance policy may run you $1,000-5,000 per year, depending on where you’re building and how big your project it.
Ordinarily, you won’t need a separate insurance policy if you’re having your home built in an existing community, subdivision, or development. You will, however, if you’re building on piece of private property.
4. Overseeing the Construction Process
4-1. Begin by laying the foundation for your new home.
The first thing your building crew will do when it’s time to get started is excavate the site you’ve picked out for your new home in preparation to pour the foundation. They’ll do this by pouring concrete into a series of “footer” boards that have been arranged to form the outline of the house and its individual rooms.
Additional ground shaping may be necessary if you’re planning to build your home on a hillside or other patch of uneven terrain.
The foundation is arguably the most important part of a new home. Without a sturdy, well-laid foundation, even the nicest home may be plagued by structural problems.
4-2. Put up the frame for your home’s internal structure.
Next, your builders will begin cutting and assembling lumber for the frame, which will provide support for the walls, roof, and floor. This must be done with extreme care and precision according to the blueprint devised for your particular floorplan.
Framing should only be done by an experienced team of carpenters—every member must be in exactly the right place to ensure that the frame holds securely and satisfies regional safety standards.
This can prove to be one of the most time-consuming phases of construction, as adverse weather conditions such as rain have the potential to slow things down considerably.
4-3. Build out the floor, walls, and roof
Once there’s a frame to work with, flooring, siding, and roofing subcontractors will be brought in to install your home’s main exterior surfaces. These rough surfaces are known collectively as “sheathing.” As soon as the sheathing is in place, your builders will surround the entire structure with house wrap, which is a type of waterproof barrier designed to prevent mold and moisture damage.
Roofing is an extensive job in itself, and will typically take longer to complete and inspect than the rest of the sheathing.
This is also when the outlines for exterior openings like doors and windows will be cut.
Depending on how your contractor prefers to do things, they may opt to go ahead and install the siding and other exterior detailing immediately after the sheathing is done.
Water damage can destroy your home faster than anything else. To ensure your home is durable, make sure you really pay attention to the waterproofing of your roof, siding, doors, and windows outside, as well as your showers, sinks, and toilets indoors.
4-4. Integrate the rough plumbing, electrical, and HVAC systems.
At this point, another team of subcontractors will begin outfitting your home’s basic structure with water pipes and supply lines, electrical wiring, and ductwork for heating and air conditioning. It’s important to put in the utility components while the contractors still have easy access to critical areas like wall framing and subfloors.
Your home’s pipes, ducts, and wiring will be covered up later on by drywall and other finishing details.
In many cases, builders will install utility lines and sheathing simultaneously in order to make the most efficient use of their time.
4-5. Install insulation within the framing.
Before drywall or other finishing surfaces are applied, your builders will fill the spaces in the wall and ceiling framing with some form of insulation. Insulation makes your home more energy efficient by helping it maintain a more consistent temperature range. It also serves as an additional line of defense against moisture and pests.
There are many types of home insulation to choose from, including fiberglass, cellulose, mineral wool, spray foam, and concrete blocks. Talk to your general contractor about which type of insulation might work best for your home.
Fiberglass and mineral wool insulations tend to be the least expensive to buy and install, while loose-fill cellulose and rigid foam insulations are among the most energy efficient options.
4-6. Hang drywall
Your builders will now be ready to install the drywall needed for the interior walls. This involves securing and taping drywall sheets so that the seams between them aren’t visible, then smoothing on a primer coat of paint. While this is being done, they’ll also affix decorative trim to doors, windows, and other fixtures to give them a finished look.
Be sure to discuss your moulding preferences with your general contractor or subcontractor. You can decide on an actual color for your walls and trim later when it comes time to begin decorating.
4-7. Install the flooring and countertops.
The final task of primary construction is to put in all of the hard surfaces that will define the look of your new home. Your choice of style and material is totally up to you, so this will mostly be a matter of communicating what you want to your contractors. When picking out your surfaces, be sure to consider function as well as fashion.
Hardwood, tile, laminate, and carpet are all common flooring options. You could stick with a consistent theme throughout your entire home, or you might mix-and-match different materials in the same space.
Granite, ceramic, and concrete are some of the most sought-after countertop surfaces for busy kitchens. All of these materials are available in a wide range of colors that makes it easy to tie together any room.
With all the major interior surfaces complete, you can move on to decorating and personalizing your new home.
Tips
If you’re working with limited funds, think about building a tiny house or similar minimalist living space as an alternative to a more traditional home.
Don’t make a final payment or sign a release on your finished home until you’re satisfied with it. Remember: as the property owner, you have the last word.
Warnings
Building your own home can be extremely stressful, as it demands a lot of time, energy, and attention to detail. Make sure you’re up to the task before you make the commitment and end up over your head. By then, it will be too late to turn back.
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{
"create_time": "20230517 10:59:16",
"回答明细": "{\"回答\": \"1. Financing and Managing Your Project\\n1-1. Set a realistic working budget for your project.\\nThe number you come up with will ultimately depend on what kind of disposable income you have, as well as the amount you’re willing to take out in loans. Devising a practical budget is key to focusing your vision and setting your sights on a plan you love that won’t leave you drowning in debt. \\nWhen building your own home with the aid of a build contractor, you can expect to pay as much or more than you would if you were buying a house that’s already on the market.\\nEvery home is a little different, but for a 2,800 square foot single-family house, you’re looking at an average cost of around $290,000. That figure will only go up as you increase the square footage or add extra amenities.\\n1-2. Find a piece of property\\nIf you don’t already have a site for your new home, your first step will be to acquire one. Start looking around for suitable places to build, keeping your preferences and financial limitations in mind, as well as the residential zoning laws for the area.\\nIn many parts of the US, it’s possible to purchase a few acres of land for $20,000-50,000.\\nQuiet rural and suburban areas are especially popular among owner-builders\\nAnother option is to buy a lot in an existing development, then have your home built to your own specs. Just be sure to check with the owner of the development to find out if there particular building regulations in place that you might need to know about.\\n1-3. Apply for a construction loan\\nOnce you’ve picked out the perfect spot for your new home, talk to a loan adviser at your bank about getting a construction loan to help you pay for it. With a construction loan, the bank will front you all or part of the cost for the property with the understanding that you’ll pay it back once your home is finished.\\nDon’t forget to bring a copy of your budget to the bank with you when you go in for your meeting.\\nSecuring a construction loan will allow you to take a piece of land off the market so that someone else can’t buy it before you do. It also gives you time to draw up a house plan and submit it to your local authority for approval.\\n1-4. Hire a realtor or buying agent to walk you through the building process.\\nResearch realtors and agents in your area and take some time to read customer testimonials to find one that comes recommended. Building a house is a complex project. For this reason, it’s strongly recommended that you have someone in your corner to help you navigate the many legal and financial details involved.\\nA realtor will serve as a liaison between you and the builder. They’ll communicate your wishes to your architect and building team, offer valuable cost-cutting advice, and take care of complicated legal tasks for you.\\nDon’t let budget concerns discourage you from working with a realtor. Their job is to minimize your project’s overhead, which means they’ll end up paying for themselves.\\n2. Planning Your New Home\\n2-1. Draw up or purchase a detailed house plan.\\nIf you have prior experience building homes, you can design your own custom floorplan. Otherwise, your best bet is to go online and browse ready-made house plans until you find one that calls to you. Plans like these make excellent templates—you can always modify them later on to get everything exactly the way you want it. \\nWhen selecting a house plan, be sure to consider factors like overall size, number of levels, and the general convenience and accessibility of the layout. Features like these will be especially important if you have a family.\\nPremade house plans are most often priced by scale and level of detail. In general, you can expect to pay anywhere from $700 to $1,500 if you decide to buy a template online.\\nYour house plan will be the blueprint for your new home. You and your building team will be referring back to it every step of the way, so it’s important to make sure that everything is in place.\\n2-2. Consult an architect\\nWhile hiring an architect isn’t a necessity, it can be a big help if you feel like you’re in over your head with the design process. An architect can help you refine your building plans and deal directly with the building team to make sure construction runs smoothly.\\nIf you don’t need an architect to hold your hand throughout the entire project, you also have the option of paying them for various services individually.\\nSome architects charge an hourly or daily rate, while others claim a fixed percentage of the total cost of construction, typically 5-15%.\\n2-3. Submit your house plan to your city or county for approval.\\nOnce you’ve put the finishing touches on the floorplan, send it in to your local residential planning department. A panel of examiners will review your plans to make sure they meet all necessary building codes and zoning regulations. All prospective builders must submit plans for their new home, whether it's their first or their fifteenth.\\nIf your plans are approved, you’ll be notified by phone or email and later receive a copy of the building permit by mail.\\nIf your plans are rejected, you’ll need to make the specified changes to the satisfaction of the department in order for them to be officially cleared for construction.\\n2-4. Estimate the total cost of building your new home.\\nPull up a comprehensive home builder's checklist online and use it to make a note of each and every thing you expect to pay for. To ensure that your breakdown is as precise as possible, it should include not only the costs associated with general construction, but also secondary expenses such as painting, landscaping, and decorating.\\nIt may help to create a chart dividing construction up into phases. Your first column could include land costs, building permits, and inspection fees, the next would contain foundation, framing, and roofing, and the later columns could be used to record the small finishing details.\\nGo over your cost estimate with your realtor or buying agent to make sure that everything is accounted for. Be prepared to make adjustments if your breakdown doesn’t fit your working budget.\\n3. Finalizing Your Building Preparations\\n3-1. Hire a build contractor\\nThe best way to find a qualified contractor is to talk to friends and associates who have built their own homes and see if they can offer a recommendation. Once you’ve found someone who fits the bill, check to make sure that they’re properly licensed and bonded before you agree to work with them. This is a non-negotiable legal prerequisite in most states.\\nIt’s also a good idea to ask prospective build contractors for a list of references, even if the law doesn’t require it. Get in touch with at least half of the references named to hear about their experience firsthand.\\nYour general build contractor will be responsible for hiring out subcontractors to handle specialized work like plumbing, electrical wiring, roofing, window installation, and painting.\\n3-2. Work out a tentative construction schedule with your building crew.\\nSit down with your build contractor to discuss when each phase of building will begin and end. At the very least, try to establish a loose timeline for how the project will proceed. That way, you’ll have some idea of how soon they can get started, and when your home will be finished.\\nCheck in with your contractor periodically to confirm that they’re sticking to the agreed-upon schedule.\\nIf you have no way of tracking the various milestones along the way, you’ll essentially be left at the mercy of your building crew.\\n3-3. Draw up a formal contract with your builder.\\nCommit all major details related to the project to paper. Your contract should include the contractor’s full contact information, estimated start and end dates, and an inventory of required materials, along with any special terms you and your builder have set. Make sure the language used is complete and clearly-worded so that you’ll have your bases covered in the event of a dispute.\\nYou’ll also need to specify how your contractor will be paid in your contract. These days, contractors typically receive their money via Draw Reimbursement, which allows them to collect what they need as they go.\\nHave your realtor or attorney look over the contract with you before you sign it—they’ll be able to interpret any confusing provisions or terminology for you.\\n3-4. Purchase builder’s insurance to avoid liability if necessary.\\nMost qualified contractors carry their own insurance, which means you won’t need to bother with it. If for some reason yours doesn’t, take out an inexpensive plan that provides coverage for worksite accidents, catastrophes, vandalism, and theft. You’ll sleep better at night knowing that you’re off the hook in case of an emergency.\\nAsk your contractor for a copy of their policy to see what kind of protection it offers. If you don’t like what you see, you can always buy your own plan to improve your coverage.\\nA basic builder’s insurance policy may run you $1,000-5,000 per year, depending on where you’re building and how big your project it.\\nOrdinarily, you won’t need a separate insurance policy if you’re having your home built in an existing community, subdivision, or development. You will, however, if you’re building on piece of private property.\\n4. Overseeing the Construction Process\\n4-1. Begin by laying the foundation for your new home.\\nThe first thing your building crew will do when it’s time to get started is excavate the site you’ve picked out for your new home in preparation to pour the foundation. They’ll do this by pouring concrete into a series of “footer” boards that have been arranged to form the outline of the house and its individual rooms.\\nAdditional ground shaping may be necessary if you’re planning to build your home on a hillside or other patch of uneven terrain.\\nThe foundation is arguably the most important part of a new home. Without a sturdy, well-laid foundation, even the nicest home may be plagued by structural problems.\\n4-2. Put up the frame for your home’s internal structure.\\nNext, your builders will begin cutting and assembling lumber for the frame, which will provide support for the walls, roof, and floor. This must be done with extreme care and precision according to the blueprint devised for your particular floorplan.\\nFraming should only be done by an experienced team of carpenters—every member must be in exactly the right place to ensure that the frame holds securely and satisfies regional safety standards.\\nThis can prove to be one of the most time-consuming phases of construction, as adverse weather conditions such as rain have the potential to slow things down considerably.\\n4-3. Build out the floor, walls, and roof\\nOnce there’s a frame to work with, flooring, siding, and roofing subcontractors will be brought in to install your home’s main exterior surfaces. These rough surfaces are known collectively as “sheathing.” As soon as the sheathing is in place, your builders will surround the entire structure with house wrap, which is a type of waterproof barrier designed to prevent mold and moisture damage.\\nRoofing is an extensive job in itself, and will typically take longer to complete and inspect than the rest of the sheathing.\\nThis is also when the outlines for exterior openings like doors and windows will be cut.\\nDepending on how your contractor prefers to do things, they may opt to go ahead and install the siding and other exterior detailing immediately after the sheathing is done.\\nWater damage can destroy your home faster than anything else. To ensure your home is durable, make sure you really pay attention to the waterproofing of your roof, siding, doors, and windows outside, as well as your showers, sinks, and toilets indoors.\\n4-4. Integrate the rough plumbing, electrical, and HVAC systems.\\nAt this point, another team of subcontractors will begin outfitting your home’s basic structure with water pipes and supply lines, electrical wiring, and ductwork for heating and air conditioning. It’s important to put in the utility components while the contractors still have easy access to critical areas like wall framing and subfloors.\\nYour home’s pipes, ducts, and wiring will be covered up later on by drywall and other finishing details.\\nIn many cases, builders will install utility lines and sheathing simultaneously in order to make the most efficient use of their time.\\n4-5. Install insulation within the framing.\\nBefore drywall or other finishing surfaces are applied, your builders will fill the spaces in the wall and ceiling framing with some form of insulation. Insulation makes your home more energy efficient by helping it maintain a more consistent temperature range. It also serves as an additional line of defense against moisture and pests.\\nThere are many types of home insulation to choose from, including fiberglass, cellulose, mineral wool, spray foam, and concrete blocks. Talk to your general contractor about which type of insulation might work best for your home.\\nFiberglass and mineral wool insulations tend to be the least expensive to buy and install, while loose-fill cellulose and rigid foam insulations are among the most energy efficient options.\\n4-6. Hang drywall\\nYour builders will now be ready to install the drywall needed for the interior walls. This involves securing and taping drywall sheets so that the seams between them aren’t visible, then smoothing on a primer coat of paint. While this is being done, they’ll also affix decorative trim to doors, windows, and other fixtures to give them a finished look.\\nBe sure to discuss your moulding preferences with your general contractor or subcontractor. You can decide on an actual color for your walls and trim later when it comes time to begin decorating.\\n4-7. Install the flooring and countertops.\\nThe final task of primary construction is to put in all of the hard surfaces that will define the look of your new home. Your choice of style and material is totally up to you, so this will mostly be a matter of communicating what you want to your contractors. When picking out your surfaces, be sure to consider function as well as fashion.\\nHardwood, tile, laminate, and carpet are all common flooring options. You could stick with a consistent theme throughout your entire home, or you might mix-and-match different materials in the same space.\\nGranite, ceramic, and concrete are some of the most sought-after countertop surfaces for busy kitchens. All of these materials are available in a wide range of colors that makes it easy to tie together any room.\\nWith all the major interior surfaces complete, you can move on to decorating and personalizing your new home.\\nTips\\nIf you’re working with limited funds, think about building a tiny house or similar minimalist living space as an alternative to a more traditional home.\\nDon’t make a final payment or sign a release on your finished home until you’re satisfied with it. Remember: as the property owner, you have the last word.\\nWarnings\\nBuilding your own home can be extremely stressful, as it demands a lot of time, energy, and attention to detail. Make sure you’re up to the task before you make the commitment and end up over your head. By then, it will be too late to turn back.\\n\", \"简要回答\": \"Many people dream of building their own home. With such a huge project, however, it’s hard to know where to even begin. Fortunately, the process doesn’t have to be so daunting if you simply make a list of everything you need to do and the order you need to do it in. Start by purchasing a piece of land where you can break ground on your new home. Then, put together a house plan with the help of an architect and hire a team of builders to make your dream a reality.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Financing and Managing Your Project\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set a realistic working budget for your project.\", \"描述\": \"The number you come up with will ultimately depend on what kind of disposable income you have, as well as the amount you’re willing to take out in loans. Devising a practical budget is key to focusing your vision and setting your sights on a plan you love that won’t leave you drowning in debt. \\nWhen building your own home with the aid of a build contractor, you can expect to pay as much or more than you would if you were buying a house that’s already on the market.\\nEvery home is a little different, but for a 2,800 square foot single-family house, you’re looking at an average cost of around $290,000. That figure will only go up as you increase the square footage or add extra amenities.\"}, {\"编号\": 2, \"标题\": \"Find a piece of property\", \"描述\": \"If you don’t already have a site for your new home, your first step will be to acquire one. Start looking around for suitable places to build, keeping your preferences and financial limitations in mind, as well as the residential zoning laws for the area.\\nIn many parts of the US, it’s possible to purchase a few acres of land for $20,000-50,000.\\nQuiet rural and suburban areas are especially popular among owner-builders\\nAnother option is to buy a lot in an existing development, then have your home built to your own specs. Just be sure to check with the owner of the development to find out if there particular building regulations in place that you might need to know about.\"}, {\"编号\": 3, \"标题\": \"Apply for a construction loan\", \"描述\": \"Once you’ve picked out the perfect spot for your new home, talk to a loan adviser at your bank about getting a construction loan to help you pay for it. With a construction loan, the bank will front you all or part of the cost for the property with the understanding that you’ll pay it back once your home is finished.\\nDon’t forget to bring a copy of your budget to the bank with you when you go in for your meeting.\\nSecuring a construction loan will allow you to take a piece of land off the market so that someone else can’t buy it before you do. It also gives you time to draw up a house plan and submit it to your local authority for approval.\"}, {\"编号\": 4, \"标题\": \"Hire a realtor or buying agent to walk you through the building process.\", \"描述\": \"Research realtors and agents in your area and take some time to read customer testimonials to find one that comes recommended. Building a house is a complex project. For this reason, it’s strongly recommended that you have someone in your corner to help you navigate the many legal and financial details involved.\\nA realtor will serve as a liaison between you and the builder. They’ll communicate your wishes to your architect and building team, offer valuable cost-cutting advice, and take care of complicated legal tasks for you.\\nDon’t let budget concerns discourage you from working with a realtor. Their job is to minimize your project’s overhead, which means they’ll end up paying for themselves.\"}]}, {\"编号\": 2, \"标题\": \"Planning Your New Home\", \"步骤\": [{\"编号\": 1, \"标题\": \"Draw up or purchase a detailed house plan.\", \"描述\": \"If you have prior experience building homes, you can design your own custom floorplan. Otherwise, your best bet is to go online and browse ready-made house plans until you find one that calls to you. Plans like these make excellent templates—you can always modify them later on to get everything exactly the way you want it. \\nWhen selecting a house plan, be sure to consider factors like overall size, number of levels, and the general convenience and accessibility of the layout. Features like these will be especially important if you have a family.\\nPremade house plans are most often priced by scale and level of detail. In general, you can expect to pay anywhere from $700 to $1,500 if you decide to buy a template online.\\nYour house plan will be the blueprint for your new home. You and your building team will be referring back to it every step of the way, so it’s important to make sure that everything is in place.\"}, {\"编号\": 2, \"标题\": \"Consult an architect\", \"描述\": \"While hiring an architect isn’t a necessity, it can be a big help if you feel like you’re in over your head with the design process. An architect can help you refine your building plans and deal directly with the building team to make sure construction runs smoothly.\\nIf you don’t need an architect to hold your hand throughout the entire project, you also have the option of paying them for various services individually.\\nSome architects charge an hourly or daily rate, while others claim a fixed percentage of the total cost of construction, typically 5-15%.\"}, {\"编号\": 3, \"标题\": \"Submit your house plan to your city or county for approval.\", \"描述\": \"Once you’ve put the finishing touches on the floorplan, send it in to your local residential planning department. A panel of examiners will review your plans to make sure they meet all necessary building codes and zoning regulations. All prospective builders must submit plans for their new home, whether it's their first or their fifteenth.\\nIf your plans are approved, you’ll be notified by phone or email and later receive a copy of the building permit by mail.\\nIf your plans are rejected, you’ll need to make the specified changes to the satisfaction of the department in order for them to be officially cleared for construction.\"}, {\"编号\": 4, \"标题\": \"Estimate the total cost of building your new home.\", \"描述\": \"Pull up a comprehensive home builder's checklist online and use it to make a note of each and every thing you expect to pay for. To ensure that your breakdown is as precise as possible, it should include not only the costs associated with general construction, but also secondary expenses such as painting, landscaping, and decorating.\\nIt may help to create a chart dividing construction up into phases. Your first column could include land costs, building permits, and inspection fees, the next would contain foundation, framing, and roofing, and the later columns could be used to record the small finishing details.\\nGo over your cost estimate with your realtor or buying agent to make sure that everything is accounted for. Be prepared to make adjustments if your breakdown doesn’t fit your working budget.\"}]}, {\"编号\": 3, \"标题\": \"Finalizing Your Building Preparations\", \"步骤\": [{\"编号\": 1, \"标题\": \"Hire a build contractor\", \"描述\": \"The best way to find a qualified contractor is to talk to friends and associates who have built their own homes and see if they can offer a recommendation. Once you’ve found someone who fits the bill, check to make sure that they’re properly licensed and bonded before you agree to work with them. This is a non-negotiable legal prerequisite in most states.\\nIt’s also a good idea to ask prospective build contractors for a list of references, even if the law doesn’t require it. Get in touch with at least half of the references named to hear about their experience firsthand.\\nYour general build contractor will be responsible for hiring out subcontractors to handle specialized work like plumbing, electrical wiring, roofing, window installation, and painting.\"}, {\"编号\": 2, \"标题\": \"Work out a tentative construction schedule with your building crew.\", \"描述\": \"Sit down with your build contractor to discuss when each phase of building will begin and end. At the very least, try to establish a loose timeline for how the project will proceed. That way, you’ll have some idea of how soon they can get started, and when your home will be finished.\\nCheck in with your contractor periodically to confirm that they’re sticking to the agreed-upon schedule.\\nIf you have no way of tracking the various milestones along the way, you’ll essentially be left at the mercy of your building crew.\"}, {\"编号\": 3, \"标题\": \"Draw up a formal contract with your builder.\", \"描述\": \"Commit all major details related to the project to paper. Your contract should include the contractor’s full contact information, estimated start and end dates, and an inventory of required materials, along with any special terms you and your builder have set. Make sure the language used is complete and clearly-worded so that you’ll have your bases covered in the event of a dispute.\\nYou’ll also need to specify how your contractor will be paid in your contract. These days, contractors typically receive their money via Draw Reimbursement, which allows them to collect what they need as they go.\\nHave your realtor or attorney look over the contract with you before you sign it—they’ll be able to interpret any confusing provisions or terminology for you.\"}, {\"编号\": 4, \"标题\": \"Purchase builder’s insurance to avoid liability if necessary.\", \"描述\": \"Most qualified contractors carry their own insurance, which means you won’t need to bother with it. If for some reason yours doesn’t, take out an inexpensive plan that provides coverage for worksite accidents, catastrophes, vandalism, and theft. You’ll sleep better at night knowing that you’re off the hook in case of an emergency.\\nAsk your contractor for a copy of their policy to see what kind of protection it offers. If you don’t like what you see, you can always buy your own plan to improve your coverage.\\nA basic builder’s insurance policy may run you $1,000-5,000 per year, depending on where you’re building and how big your project it.\\nOrdinarily, you won’t need a separate insurance policy if you’re having your home built in an existing community, subdivision, or development. You will, however, if you’re building on piece of private property.\"}]}, {\"编号\": 4, \"标题\": \"Overseeing the Construction Process\", \"步骤\": [{\"编号\": 1, \"标题\": \"Begin by laying the foundation for your new home.\", \"描述\": \"The first thing your building crew will do when it’s time to get started is excavate the site you’ve picked out for your new home in preparation to pour the foundation. They’ll do this by pouring concrete into a series of “footer” boards that have been arranged to form the outline of the house and its individual rooms.\\nAdditional ground shaping may be necessary if you’re planning to build your home on a hillside or other patch of uneven terrain.\\nThe foundation is arguably the most important part of a new home. Without a sturdy, well-laid foundation, even the nicest home may be plagued by structural problems.\"}, {\"编号\": 2, \"标题\": \"Put up the frame for your home’s internal structure.\", \"描述\": \"Next, your builders will begin cutting and assembling lumber for the frame, which will provide support for the walls, roof, and floor. This must be done with extreme care and precision according to the blueprint devised for your particular floorplan.\\nFraming should only be done by an experienced team of carpenters—every member must be in exactly the right place to ensure that the frame holds securely and satisfies regional safety standards.\\nThis can prove to be one of the most time-consuming phases of construction, as adverse weather conditions such as rain have the potential to slow things down considerably.\"}, {\"编号\": 3, \"标题\": \"Build out the floor, walls, and roof\", \"描述\": \"Once there’s a frame to work with, flooring, siding, and roofing subcontractors will be brought in to install your home’s main exterior surfaces. These rough surfaces are known collectively as “sheathing.” As soon as the sheathing is in place, your builders will surround the entire structure with house wrap, which is a type of waterproof barrier designed to prevent mold and moisture damage.\\nRoofing is an extensive job in itself, and will typically take longer to complete and inspect than the rest of the sheathing.\\nThis is also when the outlines for exterior openings like doors and windows will be cut.\\nDepending on how your contractor prefers to do things, they may opt to go ahead and install the siding and other exterior detailing immediately after the sheathing is done.\\nWater damage can destroy your home faster than anything else. To ensure your home is durable, make sure you really pay attention to the waterproofing of your roof, siding, doors, and windows outside, as well as your showers, sinks, and toilets indoors.\"}, {\"编号\": 4, \"标题\": \"Integrate the rough plumbing, electrical, and HVAC systems.\", \"描述\": \"At this point, another team of subcontractors will begin outfitting your home’s basic structure with water pipes and supply lines, electrical wiring, and ductwork for heating and air conditioning. It’s important to put in the utility components while the contractors still have easy access to critical areas like wall framing and subfloors.\\nYour home’s pipes, ducts, and wiring will be covered up later on by drywall and other finishing details.\\nIn many cases, builders will install utility lines and sheathing simultaneously in order to make the most efficient use of their time.\"}, {\"编号\": 5, \"标题\": \"Install insulation within the framing.\", \"描述\": \"Before drywall or other finishing surfaces are applied, your builders will fill the spaces in the wall and ceiling framing with some form of insulation. Insulation makes your home more energy efficient by helping it maintain a more consistent temperature range. It also serves as an additional line of defense against moisture and pests.\\nThere are many types of home insulation to choose from, including fiberglass, cellulose, mineral wool, spray foam, and concrete blocks. Talk to your general contractor about which type of insulation might work best for your home.\\nFiberglass and mineral wool insulations tend to be the least expensive to buy and install, while loose-fill cellulose and rigid foam insulations are among the most energy efficient options.\"}, {\"编号\": 6, \"标题\": \"Hang drywall\", \"描述\": \"Your builders will now be ready to install the drywall needed for the interior walls. This involves securing and taping drywall sheets so that the seams between them aren’t visible, then smoothing on a primer coat of paint. While this is being done, they’ll also affix decorative trim to doors, windows, and other fixtures to give them a finished look.\\nBe sure to discuss your moulding preferences with your general contractor or subcontractor. You can decide on an actual color for your walls and trim later when it comes time to begin decorating.\"}, {\"编号\": 7, \"标题\": \"Install the flooring and countertops.\", \"描述\": \"The final task of primary construction is to put in all of the hard surfaces that will define the look of your new home. Your choice of style and material is totally up to you, so this will mostly be a matter of communicating what you want to your contractors. When picking out your surfaces, be sure to consider function as well as fashion.\\nHardwood, tile, laminate, and carpet are all common flooring options. You could stick with a consistent theme throughout your entire home, or you might mix-and-match different materials in the same space.\\nGranite, ceramic, and concrete are some of the most sought-after countertop surfaces for busy kitchens. All of these materials are available in a wide range of colors that makes it easy to tie together any room.\\nWith all the major interior surfaces complete, you can move on to decorating and personalizing your new home.\"}], \"小提示\": [\"If you’re working with limited funds, think about building a tiny house or similar minimalist living space as an alternative to a more traditional home.\\n\", \"Don’t make a final payment or sign a release on your finished home until you’re satisfied with it. Remember: as the property owner, you have the last word.\\n\"], \"注意事项\": [\"Building your own home can be extremely stressful, as it demands a lot of time, energy, and attention to detail. Make sure you’re up to the task before you make the commitment and end up over your head. By then, it will be too late to turn back.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,202 |
How to Build Your Own Kid's Wagon
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1. Obtaining Materials
Assemble the materials and tools you will need.
For the project in the illustrations, rough sawn treated yellow pine privacy fence boards were used because they are inexpensive and lightweight. They also resist rot and insect damage, making it suitable for use as a planter box. You will also need:
Drill and circular saw
Corrosion resistant screws
Basic hand tools
2. Building the Platform
2-1. Build the basic platform for the wagon.
The platform shown in the illustrations is about 18 inches (45.7cm) wide and 24 inches (60cm) long, but you can modify the size easily to fit your needs.
2-2. Build four wheels by gluing two 1X6 boards to each other (with perpendicular grain direction).
Then scribe a circle on them, and cut them out with a jigsaw or bandsaw. Drill a 1/2 inch (1.2cm) hole in the center of each for the mounting bolts (described later).
3. Making the Front Axle Swivel
3-1. Make the front axle swivel assembly by ripping two boards 2 X 2 inches (5cm x 5cm), the same length as the width of your wagon.
3-2. Drill a hole in the center of these two boards for the swivel pin.
The illustrations show using a piece of metal pipe 3/4 inches (1.9cm) in diameter, so a 3/4 inch hole is drilled for this purpose.
3-3. Cut a section of pipe (or wood dowel, if preferred) 2 1/2 inches (6.3cm) long to fit in the swivel assembly holes.
Use a flat washer as a bushing to allow the swivel to move freely when it is assembled.
3-4. Use a large screw or lag bolt to through-bolt the swivel and hold it in place.
You may find you need a large fender washer to allow the screw to tighten if the hole is so deep the wood will not hold it.
3-5. Drill the ends of the moving section of the front axle swivel assembly for the wheel bolts.
A 1/2 inch (1.2cm) steel bolt works well for this assembly. Drill through the center of each wheel, slide the bolt through, slide a flat washer on the bolt, then stick the bolt into the hole in the end of the axle assembly.
3-6. Drill a hole though the axle assembly and the bolt that attaches the wheel to the assembly.
Install a wood screw to lock it in place. You might grease the bolt so the wheel will turn freely and to reduce wear on this surface, or you may choose to install a metal bushing in the center of the wheel to reduce wear even further.
3-7. Attach the assembly to the bottom of the wagon base you started with.
4. Attaching the Handle
4-1. Bend two angle clips to attach the wagon handle with.
Here, a 1 inch (2.5cm) by 1/8 inch (3.1mm) piece of aluminum flat stock is a good material to use, being easy to form and drill, and weather/corrosion resistant. Each side of the angle should be about 4 inches (10cm) long, and you will need to drill 3/16 inch (4.7mm) holes for the mounting screws on one side of each piece.
4-2. Mount these brackets at the center of the swivel/axle assembly, allowing space for the pull handle to fit between them freely.
You might rip this piece of stock (1 1/2 inches (3.8cm) square by 3 feet (91cm) long) before mounting the attaching brackets to make sure they are positioned correctly.
4-3. Rip the stock, (described in the step, above), sand the edges smooth, and position it between the brackets so the attaching bolt can be inserted.
A 1/4 inch (6.3mm) bolt 2 1/2 inches (6.3cm) long will hold this piece in place. You can dimple the end of the bolt where the threads come out of the nut to prevent it from loosening during use.
4-4. Build the yoke that will hold the grip at the other end of the handle.
Again, the aluminum flat stock is an easy material to use for this step. Form two matching pieces in a squared zee shape (see illustration), drill it for the mounting screws, and smooth the edges with a file or sandpaper so there isn't a risk of scratches when handling it.
4-5. Fit a block of wood 1 inch (2.5cm) square between the ends of the yoke.
Then center drill it for a 1/4 inch (6.3mm) bolt (or all thread rod) to attach it. Be sure to drill as nearly in the center as possible, using a bit long enough to drill completely through.
4-6. Thread the bolt or all-thread rod through the yoke, the handle block, and out the other side of the yoke.
Then thread a nut on the end (or both, if you are using all-thread rod).
4-7. Tighten the assembly.
Cut off and grind smooth any protruding bolt threads.
5. Assembling the Rear Axle
5-1. Build the solid rear axle.
Cut a 1 1/2 by 1 1/2 board the same length as the width of your wagon, and cut two spacer blocks to support it and allow clearance for the wheels to turn.
5-2. Drill and screw the spacer blocks and rear axle into place.
Then drill the ends to allow the wheel mounting bolts to be inserted. Drill and pin these bolts into place the same way you did on the swivel assembly.
6. Adding Sideboards and Finishing
6-1. Cut and fasten the sideboards on the wagon platform.
Use wood screws or brad nails to attach these sides.
6-2. Sand any rough or splintery edges with a power sander or sandpaper.
Be especially careful if this wagon will be used by a child.
6-3. Finished.
Tips
Use rust-resistant fasteners (and waterproof glue, if desired).
Use chromed blind nuts or self-locking nuts to give the handle part a neater look,(optional).
Battery drills and power screwdrivers or an impact driver make the assembly much easier.
Warnings
Wear safety glasses when drilling metal and sawing wood or metal.
Watch for sharp edges or splinters in the finished wagon, especially if it is to be used by kids.
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{
"create_time": "20230517 10:59:16",
"回答明细": "{\"回答\": \"1. Obtaining Materials\\nAssemble the materials and tools you will need.\\nFor the project in the illustrations, rough sawn treated yellow pine privacy fence boards were used because they are inexpensive and lightweight. They also resist rot and insect damage, making it suitable for use as a planter box. You will also need:\\nDrill and circular saw\\nCorrosion resistant screws\\nBasic hand tools\\n2. Building the Platform\\n2-1. Build the basic platform for the wagon.\\nThe platform shown in the illustrations is about 18 inches (45.7cm) wide and 24 inches (60cm) long, but you can modify the size easily to fit your needs.\\n2-2. Build four wheels by gluing two 1X6 boards to each other (with perpendicular grain direction).\\nThen scribe a circle on them, and cut them out with a jigsaw or bandsaw. Drill a 1/2 inch (1.2cm) hole in the center of each for the mounting bolts (described later).\\n3. Making the Front Axle Swivel\\n3-1. Make the front axle swivel assembly by ripping two boards 2 X 2 inches (5cm x 5cm), the same length as the width of your wagon.\\n\\n3-2. Drill a hole in the center of these two boards for the swivel pin.\\nThe illustrations show using a piece of metal pipe 3/4 inches (1.9cm) in diameter, so a 3/4 inch hole is drilled for this purpose.\\n3-3. Cut a section of pipe (or wood dowel, if preferred) 2 1/2 inches (6.3cm) long to fit in the swivel assembly holes.\\nUse a flat washer as a bushing to allow the swivel to move freely when it is assembled.\\n3-4. Use a large screw or lag bolt to through-bolt the swivel and hold it in place.\\nYou may find you need a large fender washer to allow the screw to tighten if the hole is so deep the wood will not hold it.\\n3-5. Drill the ends of the moving section of the front axle swivel assembly for the wheel bolts.\\nA 1/2 inch (1.2cm) steel bolt works well for this assembly. Drill through the center of each wheel, slide the bolt through, slide a flat washer on the bolt, then stick the bolt into the hole in the end of the axle assembly.\\n3-6. Drill a hole though the axle assembly and the bolt that attaches the wheel to the assembly.\\nInstall a wood screw to lock it in place. You might grease the bolt so the wheel will turn freely and to reduce wear on this surface, or you may choose to install a metal bushing in the center of the wheel to reduce wear even further.\\n3-7. Attach the assembly to the bottom of the wagon base you started with.\\n\\n4. Attaching the Handle\\n4-1. Bend two angle clips to attach the wagon handle with.\\nHere, a 1 inch (2.5cm) by 1/8 inch (3.1mm) piece of aluminum flat stock is a good material to use, being easy to form and drill, and weather/corrosion resistant. Each side of the angle should be about 4 inches (10cm) long, and you will need to drill 3/16 inch (4.7mm) holes for the mounting screws on one side of each piece.\\n4-2. Mount these brackets at the center of the swivel/axle assembly, allowing space for the pull handle to fit between them freely.\\nYou might rip this piece of stock (1 1/2 inches (3.8cm) square by 3 feet (91cm) long) before mounting the attaching brackets to make sure they are positioned correctly.\\n4-3. Rip the stock, (described in the step, above), sand the edges smooth, and position it between the brackets so the attaching bolt can be inserted.\\nA 1/4 inch (6.3mm) bolt 2 1/2 inches (6.3cm) long will hold this piece in place. You can dimple the end of the bolt where the threads come out of the nut to prevent it from loosening during use.\\n4-4. Build the yoke that will hold the grip at the other end of the handle.\\nAgain, the aluminum flat stock is an easy material to use for this step. Form two matching pieces in a squared zee shape (see illustration), drill it for the mounting screws, and smooth the edges with a file or sandpaper so there isn't a risk of scratches when handling it.\\n4-5. Fit a block of wood 1 inch (2.5cm) square between the ends of the yoke.\\nThen center drill it for a 1/4 inch (6.3mm) bolt (or all thread rod) to attach it. Be sure to drill as nearly in the center as possible, using a bit long enough to drill completely through.\\n4-6. Thread the bolt or all-thread rod through the yoke, the handle block, and out the other side of the yoke.\\nThen thread a nut on the end (or both, if you are using all-thread rod).\\n4-7. Tighten the assembly.\\nCut off and grind smooth any protruding bolt threads.\\n5. Assembling the Rear Axle\\n5-1. Build the solid rear axle.\\nCut a 1 1/2 by 1 1/2 board the same length as the width of your wagon, and cut two spacer blocks to support it and allow clearance for the wheels to turn.\\n5-2. Drill and screw the spacer blocks and rear axle into place.\\nThen drill the ends to allow the wheel mounting bolts to be inserted. Drill and pin these bolts into place the same way you did on the swivel assembly.\\n6. Adding Sideboards and Finishing\\n6-1. Cut and fasten the sideboards on the wagon platform.\\nUse wood screws or brad nails to attach these sides.\\n6-2. Sand any rough or splintery edges with a power sander or sandpaper.\\nBe especially careful if this wagon will be used by a child.\\n6-3. Finished.\\n\\nTips\\nUse rust-resistant fasteners (and waterproof glue, if desired).\\nUse chromed blind nuts or self-locking nuts to give the handle part a neater look,(optional).\\nBattery drills and power screwdrivers or an impact driver make the assembly much easier.\\nWarnings\\nWear safety glasses when drilling metal and sawing wood or metal.\\nWatch for sharp edges or splinters in the finished wagon, especially if it is to be used by kids.\\n\", \"简要回答\": \"You may remember the Red Ryder wagons of your youth. Or you may wish to make a garden planter or kid's toy that is suitable for outdoor use. Either way, this tutorial will take you through all that you need to know to build your own kid's wagon.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Obtaining Materials\", \"步骤\": [{\"编号\": 1, \"标题\": \"Assemble the materials and tools you will need.\", \"描述\": \"For the project in the illustrations, rough sawn treated yellow pine privacy fence boards were used because they are inexpensive and lightweight. They also resist rot and insect damage, making it suitable for use as a planter box. You will also need:\\nDrill and circular saw\\nCorrosion resistant screws\\nBasic hand tools\"}]}, {\"编号\": 2, \"标题\": \"Building the Platform\", \"步骤\": [{\"编号\": 1, \"标题\": \"Build the basic platform for the wagon.\", \"描述\": \"The platform shown in the illustrations is about 18 inches (45.7cm) wide and 24 inches (60cm) long, but you can modify the size easily to fit your needs.\"}, {\"编号\": 2, \"标题\": \"Build four wheels by gluing two 1X6 boards to each other (with perpendicular grain direction).\", \"描述\": \"Then scribe a circle on them, and cut them out with a jigsaw or bandsaw. Drill a 1/2 inch (1.2cm) hole in the center of each for the mounting bolts (described later).\"}]}, {\"编号\": 3, \"标题\": \"Making the Front Axle Swivel\", \"步骤\": [{\"编号\": 1, \"标题\": \"Make the front axle swivel assembly by ripping two boards 2 X 2 inches (5cm x 5cm), the same length as the width of your wagon.\", \"描述\": \"\"}, {\"编号\": 2, \"标题\": \"Drill a hole in the center of these two boards for the swivel pin.\", \"描述\": \"The illustrations show using a piece of metal pipe 3/4 inches (1.9cm) in diameter, so a 3/4 inch hole is drilled for this purpose.\"}, {\"编号\": 3, \"标题\": \"Cut a section of pipe (or wood dowel, if preferred) 2 1/2 inches (6.3cm) long to fit in the swivel assembly holes.\", \"描述\": \"Use a flat washer as a bushing to allow the swivel to move freely when it is assembled.\"}, {\"编号\": 4, \"标题\": \"Use a large screw or lag bolt to through-bolt the swivel and hold it in place.\", \"描述\": \"You may find you need a large fender washer to allow the screw to tighten if the hole is so deep the wood will not hold it.\"}, {\"编号\": 5, \"标题\": \"Drill the ends of the moving section of the front axle swivel assembly for the wheel bolts.\", \"描述\": \"A 1/2 inch (1.2cm) steel bolt works well for this assembly. Drill through the center of each wheel, slide the bolt through, slide a flat washer on the bolt, then stick the bolt into the hole in the end of the axle assembly.\"}, {\"编号\": 6, \"标题\": \"Drill a hole though the axle assembly and the bolt that attaches the wheel to the assembly.\", \"描述\": \"Install a wood screw to lock it in place. You might grease the bolt so the wheel will turn freely and to reduce wear on this surface, or you may choose to install a metal bushing in the center of the wheel to reduce wear even further.\"}, {\"编号\": 7, \"标题\": \"Attach the assembly to the bottom of the wagon base you started with.\", \"描述\": \"\"}]}, {\"编号\": 4, \"标题\": \"Attaching the Handle\", \"步骤\": [{\"编号\": 1, \"标题\": \"Bend two angle clips to attach the wagon handle with.\", \"描述\": \"Here, a 1 inch (2.5cm) by 1/8 inch (3.1mm) piece of aluminum flat stock is a good material to use, being easy to form and drill, and weather/corrosion resistant. Each side of the angle should be about 4 inches (10cm) long, and you will need to drill 3/16 inch (4.7mm) holes for the mounting screws on one side of each piece.\"}, {\"编号\": 2, \"标题\": \"Mount these brackets at the center of the swivel/axle assembly, allowing space for the pull handle to fit between them freely.\", \"描述\": \"You might rip this piece of stock (1 1/2 inches (3.8cm) square by 3 feet (91cm) long) before mounting the attaching brackets to make sure they are positioned correctly.\"}, {\"编号\": 3, \"标题\": \"Rip the stock, (described in the step, above), sand the edges smooth, and position it between the brackets so the attaching bolt can be inserted.\", \"描述\": \"A 1/4 inch (6.3mm) bolt 2 1/2 inches (6.3cm) long will hold this piece in place. You can dimple the end of the bolt where the threads come out of the nut to prevent it from loosening during use.\"}, {\"编号\": 4, \"标题\": \"Build the yoke that will hold the grip at the other end of the handle.\", \"描述\": \"Again, the aluminum flat stock is an easy material to use for this step. Form two matching pieces in a squared zee shape (see illustration), drill it for the mounting screws, and smooth the edges with a file or sandpaper so there isn't a risk of scratches when handling it.\"}, {\"编号\": 5, \"标题\": \"Fit a block of wood 1 inch (2.5cm) square between the ends of the yoke.\", \"描述\": \"Then center drill it for a 1/4 inch (6.3mm) bolt (or all thread rod) to attach it. Be sure to drill as nearly in the center as possible, using a bit long enough to drill completely through.\"}, {\"编号\": 6, \"标题\": \"Thread the bolt or all-thread rod through the yoke, the handle block, and out the other side of the yoke.\", \"描述\": \"Then thread a nut on the end (or both, if you are using all-thread rod).\"}, {\"编号\": 7, \"标题\": \"Tighten the assembly.\", \"描述\": \"Cut off and grind smooth any protruding bolt threads.\"}]}, {\"编号\": 5, \"标题\": \"Assembling the Rear Axle\", \"步骤\": [{\"编号\": 1, \"标题\": \"Build the solid rear axle.\", \"描述\": \"Cut a 1 1/2 by 1 1/2 board the same length as the width of your wagon, and cut two spacer blocks to support it and allow clearance for the wheels to turn.\"}, {\"编号\": 2, \"标题\": \"Drill and screw the spacer blocks and rear axle into place.\", \"描述\": \"Then drill the ends to allow the wheel mounting bolts to be inserted. Drill and pin these bolts into place the same way you did on the swivel assembly.\"}]}, {\"编号\": 6, \"标题\": \"Adding Sideboards and Finishing\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut and fasten the sideboards on the wagon platform.\", \"描述\": \"Use wood screws or brad nails to attach these sides.\"}, {\"编号\": 2, \"标题\": \"Sand any rough or splintery edges with a power sander or sandpaper.\", \"描述\": \"Be especially careful if this wagon will be used by a child.\"}, {\"编号\": 3, \"标题\": \"Finished.\", \"描述\": \"\"}], \"小提示\": [\"Use rust-resistant fasteners (and waterproof glue, if desired).\\n\", \"Use chromed blind nuts or self-locking nuts to give the handle part a neater look,(optional).\\n\", \"Battery drills and power screwdrivers or an impact driver make the assembly much easier.\\n\"], \"注意事项\": [\"Wear safety glasses when drilling metal and sawing wood or metal.\\n\", \"Watch for sharp edges or splinters in the finished wagon, especially if it is to be used by kids.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,203 |
How to Build Your Own Linux Distribution
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1. Preparing to Install
1-1. Install WinRAR if you don't have it.
Since Windows doesn't have a program which can open ISO files as directories, you'll use this free program to open the ISO file for Slax later. Go to https://www.rarlab.com/download.htm (or go to https://www.rarlab.com/ and click on the left side), then do the following:
Click near the top of the page.
Double-click the downloaded setup file.
Click when prompted.
Click
Make sure the "ISO" box is checked.
Click
Click
1-2. Open the Slax website.
Go to https://www.slax.org/en/ in your computer's web browser. This is the website from which you can download Slax.
1-3. Click Slax 64bit.
It's on the left side of the page. Doing so prompts the Slax ISO file to download onto your computer.
Unless your computer was manufactured in the 90s or early 2000s, don't use the 32-bit link for Slax.
1-4. Plug a flash drive into your computer.
You can use any type of USB flash drive for this step, but the flash drive must have at least one gigabyte of storage space.
Given that it costs less than $10 to buy a 16-gigabyte flash drive, you might want to purchase a flash drive which is larger than one gigabyte.
1-5. Format the flash drive
If your flash drive has never been formatted for NTFS, you'll need to change the file system on the flash drive to NTFS by selecting it from the "File system" drop-down menu in the Format window.
2. Installing Slax
2-1. Right-click the downloaded Slax ISO.
Doing so will prompt a drop-down menu.
Make sure that Slax has finished downloading before you do this.
2-2. Select Open with.
It's near the middle of the drop-down menu. This prompts a pop-out menu to appear.
2-3. Click WinRAR archiver.
You'll see it in the pop-out menu. The ISO file will open in WinRAR.
2-4. Select the "slax" folder.
Click once the "slax" folder near the top of WinRAR.
2-5. Click Extract To.
It's a folder-shaped option at the top of the WinRAR window. Doing so opens a pop-up window.
2-6. Select your flash drive's name.
You'll find this option in the pop-up window.
2-7. Click OK.
It's at the bottom of the window. This will allow the "slax" folder to extract and copy to your flash drive.
3. Installing Modules
3-1. Understand how modules work.
Slax is a lightweight distribution, meaning that it only comes with a few absolutely necessary programs and services installed. By adding module files to your Slax installation flash drive, you can determine which programs, features, and graphical interfaces appear in your final distribution.
Like Slax, modules are completely free to download and use.
3-2. Open the Slax module page.
Go to https://www.slax.org/en/modules.php in your computer's web browser.
3-3. Select a category.
Click any one of the categories (e.g., ) to view a list of its included modules.
3-4. Find a module you want to install.
Each listed module will have a description to the right of it, so scroll through the descriptions until you find one for a program or feature you'd like to include in your installation.
3-5. Click 64bit.
It's a button to the left of your preferred module.
If this button is greyed out, you'll click instead. Almost all of the available modules are 64 bit.
3-6. Repeat for any other module files.
Once you've downloaded all of the modules you want to install, you can proceed.
Don't worry about renaming or classifying the modules—they're all going to go in the same folder.
3-7. Copy the module files.
Click and drag your mouse to select all of your downloaded module files, then press Ctrl+C.
3-8. Open your flash drive.
If your flash drive is already open in a window, you're all set. If not, do the following:
Press ⊞ Win+E to open File Explorer (or type file explorer into Start and then click ).
Click on the left side of File Explorer.
Double-click your flash drive's name.
3-9. Open the "slax" folder.
Double-click the "slax" folder at the top of your flash drive's window.
3-10. Open the "modules" folder.
Double-click the "modules" folder near the top of the window.
3-11. Paste in the module files.
Once the empty "modules" folder is open, press Ctrl+V to paste the module files into it.
4. Running Slax
4-1. Re-open your flash drive.
If you closed your flash drive, re-open it via File Explorer.
If your flash drive is open, click the "Back" button in the top-left corner of the File Explorer, then skip the next step.
4-2. Open the "slax" folder.
It should be the only folder on your flash drive.
4-3. Open the "boot" folder.
This folder is near the top of the flash drive's window.
4-4. Run the boot installer.
Double-click the file in the "boot" folder, then click when prompted. This will allow Slax to make your USB flash drive bootable.
4-5. Press any key when prompted.
Doing so signifies that your USB flash drive is now bootable.
4-6. Open your computer's BIOS page
This will vary slightly from Windows computer to Windows computer, but you'll always start by restarting your PC. After the computer shuts down and begins to reboot, you'll press your computer's "BIOS" key, which will change depending on your computer's manufacturer.
The "BIOS" key is usually one of the function keys (e.g., F12), the Del key, or something similar.
4-7. Set your flash drive as the primary boot location.
Again, this will vary depending on your computer's manufacturer. In most cases, you'll find the "Boot", "Advanced", or "Drives" section in which all of your computer's attached drives are, then you'll use the arrow keys to select your flash drive and press the + key to move the flash drive to the top of the list.
Keep in mind that this will cause your computer to boot from the flash drive rather than its built-in hard drive whenever the flash drive is connected.
4-8. Save and exit.
Press the "Save and Exit" key that's listed in the key legend at the bottom or on the side of the screen.
You may have to confirm this choice by pressing another key.
4-9. Wait for the Slax startup icon to appear.
Once you see the Slax four-leaf clover appear, Slax is opening. You should see the Slax desktop appear shortly after this point.
4-10. View your installed programs.
Click the four-box "Menu" icon in the lower-left corner of the screen to do so. You should see any module programs that you installed here.
If you added any graphical modules, they will appear as part of your system. For example, if you added an icon module which changes the icons in your Slax distribution, the icons will be different upon booting.
You can delete modules from or add modules to your flash drive at any time from within the "slax/modules/" directory.
Tips
If you're interested in coding your own Linux distribution from scratch, you should check out the free Linux from Scratch eBook available at http://www.linuxfromscratch.org/lfs/downloads/stable/. You can click the LFS-BOOK-8.2.pdf link to open the PDF version of the book, which offers step-by-step instructions on creating your own distribution.
While you can easily run Slax on a virtual machine (e.g., VirtualBox), you won't be able to use any of the modules for it if you do so.
By default, Slax only comes with a few programs. This makes it incredibly fast and easy to install on virtually any computer built in the last decade.
Warnings
Unfortunately, building a Linux distribution via other formerly popular methods (e.g., SUSE) is no longer possible as these services have been discontinued.
Slax, like any other Linux version, offers limited support for some programs.
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{
"create_time": "20230517 10:59:16",
"回答明细": "{\"回答\": \"1. Preparing to Install\\n1-1. Install WinRAR if you don't have it.\\nSince Windows doesn't have a program which can open ISO files as directories, you'll use this free program to open the ISO file for Slax later. Go to https://www.rarlab.com/download.htm (or go to https://www.rarlab.com/ and click on the left side), then do the following:\\nClick near the top of the page.\\nDouble-click the downloaded setup file.\\nClick when prompted.\\nClick \\nMake sure the \\\"ISO\\\" box is checked.\\nClick \\nClick\\n1-2. Open the Slax website.\\nGo to https://www.slax.org/en/ in your computer's web browser. This is the website from which you can download Slax.\\n1-3. Click Slax 64bit.\\nIt's on the left side of the page. Doing so prompts the Slax ISO file to download onto your computer.\\nUnless your computer was manufactured in the 90s or early 2000s, don't use the 32-bit link for Slax.\\n1-4. Plug a flash drive into your computer.\\nYou can use any type of USB flash drive for this step, but the flash drive must have at least one gigabyte of storage space.\\nGiven that it costs less than $10 to buy a 16-gigabyte flash drive, you might want to purchase a flash drive which is larger than one gigabyte.\\n1-5. Format the flash drive\\nIf your flash drive has never been formatted for NTFS, you'll need to change the file system on the flash drive to NTFS by selecting it from the \\\"File system\\\" drop-down menu in the Format window.\\n2. Installing Slax\\n2-1. Right-click the downloaded Slax ISO.\\nDoing so will prompt a drop-down menu.\\nMake sure that Slax has finished downloading before you do this.\\n2-2. Select Open with.\\nIt's near the middle of the drop-down menu. This prompts a pop-out menu to appear.\\n2-3. Click WinRAR archiver.\\nYou'll see it in the pop-out menu. The ISO file will open in WinRAR.\\n2-4. Select the \\\"slax\\\" folder.\\nClick once the \\\"slax\\\" folder near the top of WinRAR.\\n2-5. Click Extract To.\\nIt's a folder-shaped option at the top of the WinRAR window. Doing so opens a pop-up window.\\n2-6. Select your flash drive's name.\\nYou'll find this option in the pop-up window.\\n2-7. Click OK.\\nIt's at the bottom of the window. This will allow the \\\"slax\\\" folder to extract and copy to your flash drive.\\n3. Installing Modules\\n3-1. Understand how modules work.\\nSlax is a lightweight distribution, meaning that it only comes with a few absolutely necessary programs and services installed. By adding module files to your Slax installation flash drive, you can determine which programs, features, and graphical interfaces appear in your final distribution.\\nLike Slax, modules are completely free to download and use.\\n3-2. Open the Slax module page.\\nGo to https://www.slax.org/en/modules.php in your computer's web browser.\\n3-3. Select a category.\\nClick any one of the categories (e.g., ) to view a list of its included modules.\\n3-4. Find a module you want to install.\\nEach listed module will have a description to the right of it, so scroll through the descriptions until you find one for a program or feature you'd like to include in your installation.\\n3-5. Click 64bit.\\nIt's a button to the left of your preferred module.\\nIf this button is greyed out, you'll click instead. Almost all of the available modules are 64 bit.\\n3-6. Repeat for any other module files.\\nOnce you've downloaded all of the modules you want to install, you can proceed.\\nDon't worry about renaming or classifying the modules—they're all going to go in the same folder.\\n3-7. Copy the module files.\\nClick and drag your mouse to select all of your downloaded module files, then press Ctrl+C.\\n3-8. Open your flash drive.\\nIf your flash drive is already open in a window, you're all set. If not, do the following:\\nPress ⊞ Win+E to open File Explorer (or type file explorer into Start and then click ).\\nClick on the left side of File Explorer.\\nDouble-click your flash drive's name.\\n3-9. Open the \\\"slax\\\" folder.\\nDouble-click the \\\"slax\\\" folder at the top of your flash drive's window.\\n3-10. Open the \\\"modules\\\" folder.\\nDouble-click the \\\"modules\\\" folder near the top of the window.\\n3-11. Paste in the module files.\\nOnce the empty \\\"modules\\\" folder is open, press Ctrl+V to paste the module files into it.\\n4. Running Slax\\n4-1. Re-open your flash drive.\\nIf you closed your flash drive, re-open it via File Explorer.\\nIf your flash drive is open, click the \\\"Back\\\" button in the top-left corner of the File Explorer, then skip the next step.\\n4-2. Open the \\\"slax\\\" folder.\\nIt should be the only folder on your flash drive.\\n4-3. Open the \\\"boot\\\" folder.\\nThis folder is near the top of the flash drive's window.\\n4-4. Run the boot installer.\\nDouble-click the file in the \\\"boot\\\" folder, then click when prompted. This will allow Slax to make your USB flash drive bootable.\\n4-5. Press any key when prompted.\\nDoing so signifies that your USB flash drive is now bootable.\\n4-6. Open your computer's BIOS page\\nThis will vary slightly from Windows computer to Windows computer, but you'll always start by restarting your PC. After the computer shuts down and begins to reboot, you'll press your computer's \\\"BIOS\\\" key, which will change depending on your computer's manufacturer.\\nThe \\\"BIOS\\\" key is usually one of the function keys (e.g., F12), the Del key, or something similar.\\n4-7. Set your flash drive as the primary boot location.\\nAgain, this will vary depending on your computer's manufacturer. In most cases, you'll find the \\\"Boot\\\", \\\"Advanced\\\", or \\\"Drives\\\" section in which all of your computer's attached drives are, then you'll use the arrow keys to select your flash drive and press the + key to move the flash drive to the top of the list.\\nKeep in mind that this will cause your computer to boot from the flash drive rather than its built-in hard drive whenever the flash drive is connected.\\n4-8. Save and exit.\\nPress the \\\"Save and Exit\\\" key that's listed in the key legend at the bottom or on the side of the screen.\\nYou may have to confirm this choice by pressing another key.\\n4-9. Wait for the Slax startup icon to appear.\\nOnce you see the Slax four-leaf clover appear, Slax is opening. You should see the Slax desktop appear shortly after this point.\\n4-10. View your installed programs.\\nClick the four-box \\\"Menu\\\" icon in the lower-left corner of the screen to do so. You should see any module programs that you installed here.\\nIf you added any graphical modules, they will appear as part of your system. For example, if you added an icon module which changes the icons in your Slax distribution, the icons will be different upon booting.\\nYou can delete modules from or add modules to your flash drive at any time from within the \\\"slax/modules/\\\" directory.\\nTips\\nIf you're interested in coding your own Linux distribution from scratch, you should check out the free Linux from Scratch eBook available at http://www.linuxfromscratch.org/lfs/downloads/stable/. You can click the LFS-BOOK-8.2.pdf link to open the PDF version of the book, which offers step-by-step instructions on creating your own distribution.\\nWhile you can easily run Slax on a virtual machine (e.g., VirtualBox), you won't be able to use any of the modules for it if you do so.\\nBy default, Slax only comes with a few programs. This makes it incredibly fast and easy to install on virtually any computer built in the last decade.\\nWarnings\\nUnfortunately, building a Linux distribution via other formerly popular methods (e.g., SUSE) is no longer possible as these services have been discontinued.\\nSlax, like any other Linux version, offers limited support for some programs.\\n\", \"简要回答\": \"This wikiHow teaches you how to create a Linux operating system. While creating a Linux distribution from scratch requires advanced knowledge of how to code, a free Linux distribution called Slax will allow you to customize your Linux installation to create a distribution with only the items you want. You will need a windows computer for this process.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preparing to Install\", \"步骤\": [{\"编号\": 1, \"标题\": \"Install WinRAR if you don't have it.\", \"描述\": \"Since Windows doesn't have a program which can open ISO files as directories, you'll use this free program to open the ISO file for Slax later. Go to https://www.rarlab.com/download.htm (or go to https://www.rarlab.com/ and click on the left side), then do the following:\\nClick near the top of the page.\\nDouble-click the downloaded setup file.\\nClick when prompted.\\nClick \\nMake sure the \\\"ISO\\\" box is checked.\\nClick \\nClick\"}, {\"编号\": 2, \"标题\": \"Open the Slax website.\", \"描述\": \"Go to https://www.slax.org/en/ in your computer's web browser. This is the website from which you can download Slax.\"}, {\"编号\": 3, \"标题\": \"Click Slax 64bit.\", \"描述\": \"It's on the left side of the page. Doing so prompts the Slax ISO file to download onto your computer.\\nUnless your computer was manufactured in the 90s or early 2000s, don't use the 32-bit link for Slax.\"}, {\"编号\": 4, \"标题\": \"Plug a flash drive into your computer.\", \"描述\": \"You can use any type of USB flash drive for this step, but the flash drive must have at least one gigabyte of storage space.\\nGiven that it costs less than $10 to buy a 16-gigabyte flash drive, you might want to purchase a flash drive which is larger than one gigabyte.\"}, {\"编号\": 5, \"标题\": \"Format the flash drive\", \"描述\": \"If your flash drive has never been formatted for NTFS, you'll need to change the file system on the flash drive to NTFS by selecting it from the \\\"File system\\\" drop-down menu in the Format window.\"}]}, {\"编号\": 2, \"标题\": \"Installing Slax\", \"步骤\": [{\"编号\": 1, \"标题\": \"Right-click the downloaded Slax ISO.\", \"描述\": \"Doing so will prompt a drop-down menu.\\nMake sure that Slax has finished downloading before you do this.\"}, {\"编号\": 2, \"标题\": \"Select Open with.\", \"描述\": \"It's near the middle of the drop-down menu. This prompts a pop-out menu to appear.\"}, {\"编号\": 3, \"标题\": \"Click WinRAR archiver.\", \"描述\": \"You'll see it in the pop-out menu. The ISO file will open in WinRAR.\"}, {\"编号\": 4, \"标题\": \"Select the \\\"slax\\\" folder.\", \"描述\": \"Click once the \\\"slax\\\" folder near the top of WinRAR.\"}, {\"编号\": 5, \"标题\": \"Click Extract To.\", \"描述\": \"It's a folder-shaped option at the top of the WinRAR window. Doing so opens a pop-up window.\"}, {\"编号\": 6, \"标题\": \"Select your flash drive's name.\", \"描述\": \"You'll find this option in the pop-up window.\"}, {\"编号\": 7, \"标题\": \"Click OK.\", \"描述\": \"It's at the bottom of the window. This will allow the \\\"slax\\\" folder to extract and copy to your flash drive.\"}]}, {\"编号\": 3, \"标题\": \"Installing Modules\", \"步骤\": [{\"编号\": 1, \"标题\": \"Understand how modules work.\", \"描述\": \"Slax is a lightweight distribution, meaning that it only comes with a few absolutely necessary programs and services installed. By adding module files to your Slax installation flash drive, you can determine which programs, features, and graphical interfaces appear in your final distribution.\\nLike Slax, modules are completely free to download and use.\"}, {\"编号\": 2, \"标题\": \"Open the Slax module page.\", \"描述\": \"Go to https://www.slax.org/en/modules.php in your computer's web browser.\"}, {\"编号\": 3, \"标题\": \"Select a category.\", \"描述\": \"Click any one of the categories (e.g., ) to view a list of its included modules.\"}, {\"编号\": 4, \"标题\": \"Find a module you want to install.\", \"描述\": \"Each listed module will have a description to the right of it, so scroll through the descriptions until you find one for a program or feature you'd like to include in your installation.\"}, {\"编号\": 5, \"标题\": \"Click 64bit.\", \"描述\": \"It's a button to the left of your preferred module.\\nIf this button is greyed out, you'll click instead. Almost all of the available modules are 64 bit.\"}, {\"编号\": 6, \"标题\": \"Repeat for any other module files.\", \"描述\": \"Once you've downloaded all of the modules you want to install, you can proceed.\\nDon't worry about renaming or classifying the modules—they're all going to go in the same folder.\"}, {\"编号\": 7, \"标题\": \"Copy the module files.\", \"描述\": \"Click and drag your mouse to select all of your downloaded module files, then press Ctrl+C.\"}, {\"编号\": 8, \"标题\": \"Open your flash drive.\", \"描述\": \"If your flash drive is already open in a window, you're all set. If not, do the following:\\nPress ⊞ Win+E to open File Explorer (or type file explorer into Start and then click ).\\nClick on the left side of File Explorer.\\nDouble-click your flash drive's name.\"}, {\"编号\": 9, \"标题\": \"Open the \\\"slax\\\" folder.\", \"描述\": \"Double-click the \\\"slax\\\" folder at the top of your flash drive's window.\"}, {\"编号\": 10, \"标题\": \"Open the \\\"modules\\\" folder.\", \"描述\": \"Double-click the \\\"modules\\\" folder near the top of the window.\"}, {\"编号\": 11, \"标题\": \"Paste in the module files.\", \"描述\": \"Once the empty \\\"modules\\\" folder is open, press Ctrl+V to paste the module files into it.\"}]}, {\"编号\": 4, \"标题\": \"Running Slax\", \"步骤\": [{\"编号\": 1, \"标题\": \"Re-open your flash drive.\", \"描述\": \"If you closed your flash drive, re-open it via File Explorer.\\nIf your flash drive is open, click the \\\"Back\\\" button in the top-left corner of the File Explorer, then skip the next step.\"}, {\"编号\": 2, \"标题\": \"Open the \\\"slax\\\" folder.\", \"描述\": \"It should be the only folder on your flash drive.\"}, {\"编号\": 3, \"标题\": \"Open the \\\"boot\\\" folder.\", \"描述\": \"This folder is near the top of the flash drive's window.\"}, {\"编号\": 4, \"标题\": \"Run the boot installer.\", \"描述\": \"Double-click the file in the \\\"boot\\\" folder, then click when prompted. This will allow Slax to make your USB flash drive bootable.\"}, {\"编号\": 5, \"标题\": \"Press any key when prompted.\", \"描述\": \"Doing so signifies that your USB flash drive is now bootable.\"}, {\"编号\": 6, \"标题\": \"Open your computer's BIOS page\", \"描述\": \"This will vary slightly from Windows computer to Windows computer, but you'll always start by restarting your PC. After the computer shuts down and begins to reboot, you'll press your computer's \\\"BIOS\\\" key, which will change depending on your computer's manufacturer.\\nThe \\\"BIOS\\\" key is usually one of the function keys (e.g., F12), the Del key, or something similar.\"}, {\"编号\": 7, \"标题\": \"Set your flash drive as the primary boot location.\", \"描述\": \"Again, this will vary depending on your computer's manufacturer. In most cases, you'll find the \\\"Boot\\\", \\\"Advanced\\\", or \\\"Drives\\\" section in which all of your computer's attached drives are, then you'll use the arrow keys to select your flash drive and press the + key to move the flash drive to the top of the list.\\nKeep in mind that this will cause your computer to boot from the flash drive rather than its built-in hard drive whenever the flash drive is connected.\"}, {\"编号\": 8, \"标题\": \"Save and exit.\", \"描述\": \"Press the \\\"Save and Exit\\\" key that's listed in the key legend at the bottom or on the side of the screen.\\nYou may have to confirm this choice by pressing another key.\"}, {\"编号\": 9, \"标题\": \"Wait for the Slax startup icon to appear.\", \"描述\": \"Once you see the Slax four-leaf clover appear, Slax is opening. You should see the Slax desktop appear shortly after this point.\"}, {\"编号\": 10, \"标题\": \"View your installed programs.\", \"描述\": \"Click the four-box \\\"Menu\\\" icon in the lower-left corner of the screen to do so. You should see any module programs that you installed here.\\nIf you added any graphical modules, they will appear as part of your system. For example, if you added an icon module which changes the icons in your Slax distribution, the icons will be different upon booting.\\nYou can delete modules from or add modules to your flash drive at any time from within the \\\"slax/modules/\\\" directory.\"}], \"小提示\": [\"If you're interested in coding your own Linux distribution from scratch, you should check out the free Linux from Scratch eBook available at http://www.linuxfromscratch.org/lfs/downloads/stable/. You can click the LFS-BOOK-8.2.pdf link to open the PDF version of the book, which offers step-by-step instructions on creating your own distribution.\\n\", \"While you can easily run Slax on a virtual machine (e.g., VirtualBox), you won't be able to use any of the modules for it if you do so.\\n\", \"By default, Slax only comes with a few programs. This makes it incredibly fast and easy to install on virtually any computer built in the last decade.\\n\"], \"注意事项\": [\"Unfortunately, building a Linux distribution via other formerly popular methods (e.g., SUSE) is no longer possible as these services have been discontinued.\\n\", \"Slax, like any other Linux version, offers limited support for some programs.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,204 |
How to Build Your Own Search Engine
|
1. Steps
1-1. Go to the Google CSE (Custom Search Engine) site.
Create an account by following the instructions there.
1-2. Follow the instructions to build your own search engine.
1-3. Transfer code.
You can use the code on your own webpage if you buy a domain and build a custom search site. Many others have done this.
Tips
Yahoo! has discontinued their custom search engine.
Google Custom Search Engines let you earn money on clicks. When people click on the advertisements which appear on your search engine's results page, you share the income with Google.
|
{
"create_time": "20230517 10:59:16",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Go to the Google CSE (Custom Search Engine) site.\\nCreate an account by following the instructions there.\\n1-2. Follow the instructions to build your own search engine.\\n\\n1-3. Transfer code.\\nYou can use the code on your own webpage if you buy a domain and build a custom search site. Many others have done this.\\nTips\\nYahoo! has discontinued their custom search engine.\\nGoogle Custom Search Engines let you earn money on clicks. When people click on the advertisements which appear on your search engine's results page, you share the income with Google.\\n\", \"简要回答\": \"Building your own search engine using Google CSE (Custom Search Engine). If you are looking to build a simple search engine, the best place to start would be with the Google CSE (Custom Search Engine), which allows you to build a search engine quickly and easily. There are also advanced features for advanced users.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Go to the Google CSE (Custom Search Engine) site.\", \"描述\": \"Create an account by following the instructions there.\"}, {\"编号\": 2, \"标题\": \"Follow the instructions to build your own search engine.\", \"描述\": \"\"}, {\"编号\": 3, \"标题\": \"Transfer code.\", \"描述\": \"You can use the code on your own webpage if you buy a domain and build a custom search site. Many others have done this.\"}], \"小提示\": [\"Yahoo! has discontinued their custom search engine.\\n\", \"Google Custom Search Engines let you earn money on clicks. When people click on the advertisements which appear on your search engine's results page, you share the income with Google.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,205 |
How to Build Your Own Uninterruptible Power Supply
|
1. Steps
1-1. Read all warnings before proceeding.
This is for your safety.
1-2. Choose a charger that can supply enough current to charge the battery and keep up with the inverter's load.
This will be a fairly heavy duty charger.
Check RV suppliers for 'Converters', designed to run larger RVs if you are making a big system.
Check solar power sources for "big" whole house chargers and inverters for very large systems.
If an RV or home converter has an inverter built in, make sure it's isolated (or can be isolated) from the input power.
Make sure the charger handles the kinds of batteries you are going to buy.
1-3. Choose only deep cycle batteries.
Do not use a car or truck battery, nor a 'marine' battery. If you will be using only one battery, a gel or 'maintenance free' battery will work adequately. For larger systems composed of multiple deep-cycle batteries, select only wet cells or AGM cells.
Make sure the batteries are ventilated for escaping hydrogen gas.
If you buy wet cells, make sure the charger supports an 'equalize' charge.
Lead acid batteries are sold in 6 volt and 12 volt sizes. You will need to connect them in series to raise the voltage, or in parallel to increase the amp-hours available.
12 volts = 2x6V volt batteries connected in series
24 volts = 4x6V or 2x12V batteries in series
When connecting series-parallel, connect pairs of batteries in parallel and then connect those pairs in series, not chains of series batteries in parallel.
Do not mix different kinds of batteries. Newer batteries added to existing sets of batteries will be as worn as the originals very quickly.
In larger series-parallel setups it's a good idea to swap batteries around every year or so.
Batteries that are shallowly drained (cycled) will last a long time, while batteries that are deeply cycled will have shorter lives.
A fully charged, new 12 volt battery is 12.6 volts at rest (each of six cells is 2.1 volts).
A fully charged, new 6 volt battery will be at 6.3 volts at rest.
When a 12 volt charger is operating on it, the voltage will be higher. A float charge (maintenance charge) for a 12 volt system is 13.5 to 13.8 volts; active charging requires at least 14.1 volts. You may see it go as high as 16 volts when charging, depending upon the charger. After a full charge, if the battery is not going to be float charged, the at-rest voltage will slowly return to the nominal full-charge voltage.
A discharged 12 volt battery is 11.6 volts at rest. A discharged 6 volt battery is 5.8 volts at rest. The voltage may temporarily fall below these levels while powering a large load, but should return to a point within the nominal range after a 1-hour rest. Over-discharging to less than 1.93 volts per cell at rest will permanently damage your battery.
Batteries can be measured with a voltmeter for an approximate state of charge, but many dead batteries can hold a 'shallow charge' which drops off rapidly when current is drawn. You'll need to test them with a 'live' load over a series of hours to verify them.
A regulated 12 volt power supply can not fully charge a discharged 12 volt battery, but it makes a good float charger if the output voltage is correct (again, 13.5-13.8 volts for a 12 volt system). Check the water level in the cells often, and replenish as needed with distilled water.
1-4. Choose an inverter.
Rated for continuous duty at substantially more power than you think you'll need.
Enough 'peak' current to handle motor starting loads, which can be from 3 to as much as 7 times the rated running wattage.
Inverters are available for input voltages of 12, 24, 36, 48, and 96 volts, and a few less common voltages. The higher the voltage the better, especially for large systems. 12 volts is the most common, but in no case should one consider 12 volts for a system of greater than 2400 watts output (The amount of current that has to be handled is simply too high).
Some of the better inverters have a built-in 3-stage automatic battery charger and transfer relay, greatly simplifying the system. These inverters are well worth the extra money; if fact they save money overall, as the built-in charger is a bargain compared to the price of a comparable stand-alone charger.
1-5. Get cables and fuses and other hardware to interconnect batteries, charger and inverter.
These should be very heavy gauge, well made, and as short as you can fit it all together with. This is to keep the cable resistance low.
Consider spending just a bit more for a bus bar interconnect with big dividers, instead of just 'wires everywhere'. It is tidy and helps prevent accidental shorts. It also makes it easier to remove defective batteries.
1-6. Wear protective gear and observe safety precautions.
<br.>
Don your eye protection to protect against acid splashes to the eye.
Wear protective, non-conductive gloves if possible.
Remove any jewelry and any metallic items you might be wearing.
1-7. Securely attach the charger cables to the deep cycle battery, noting polarity.
1-8. Prepare the charging system.
Plug the charger into the wall and power it on. Make sure it begins a proper charge cycle, and make sure the inverter is powered off.
1-9. Attach and test the inverter if it is separate from the charger.
Hook up the cables to the batteries, noting polarity. Turn the inverter on and test it with some suitable AC load. You shouldn't see sparks, smoke, or fire at any point. Leave the inverter on with a load similar to your planned load and allow the battery to charge overnight. This will test that the charger and load are a good match. In the morning, the battery should be fully charged.
1-10. Dismantle the test rig.
1-11. Design a tidy enclosure.
This could be shelves in a shed, or a very large container. This will hold the batteries, charger, and inverter. Generally the charger and inverter should not be right next to the batteries where escaping gas can get to them. If so, it can shorten the life of the electronics, or ignite gases from sparking if vents are blocked. Some partition should be installed and separate air circulation should be provided for the charger and inverter. Alternatively, mount the charger/inverter outside the battery box. Once ready, install the components into it.
1-12. Make the connections.
Runs of cable should be kept fairly short. You need easy access to every battery to check, so clean and tighten cables. For wet cells, you need to be able to easily take every top off to check fluid levels and get distilled water into them. Make sure the inverter is grounded. You may ground it to the ground wire on the charger's input AC, or use a grounding rod driven into the soil.
1-13. Supplement alternatives where beneficial or necessary.
You may supplement or replace the charger with solar, wind, etc., connected to their own applicable charge controller. This can keep the power running far longer than it otherwise would, even indefinitely. Also, you may supplement the charger with a generator. Attach a truck alternator to a small internal combustion engine, use a generator with 12 volt charging output, or unplug the charger from its AC outlet and then use a 'regular' AC generator to power the charger.
The UPS can be located outside.
Install an inside and outside outlet through a wall connected only to each other. You can plug the UPS inverter into the outside outlet (with a 'gender bender' extension cable) to power the inside outlet.
Disconnect and isolate an indoor circuit from the main circuit breaker panel. Route the wire out of that box through one of the punch-outs or remove it, and connect it to the inverter, providing conduit to shield as applicable. All plugs/lights/smoke detectors/etc. on that circuit will be powered by the UPS, so test and make sure nothing 'extra' is connected to it.
Run conduit and/or get fancy as you see fit, relative the permanence of your solution.
Warnings
There is enough DC current in a battery bank to stop your heart.
The AC output from the inverter is identical to mains power and can kill you.
Grounding the inverter is not optional, it is a must. Remember to obey local regulations regarding grounding, especially if only one grounding rod is allowed per site.
Shorting batteries can cause blinding flashes, blow wrenches into splinters, even cause the batteries to explode and spray sulphuric acid and hunks of plastic everywhere.
Wear eye protection when working on batteries.
Do not wear watches or jewelry when working on the batteries.
If you're not familiar with electrical safety regulations, don't try any of this.
The DC current from the battery can burn you. A ring that gets between 'hot' wires can amputate your finger.
Don't mess with the circuit breaker panel if you're not a really very good (and very, very safe) electrician.
Wearing shoes is recommended.
If power goes to outside outlets or near water, either buy an inverter with a Ground Fault Interrupt and ground it, or add a GFI to it.
Provide proper ventilation for batteries. Trapped hydrogen gas can ignite and/or explode.[2]
X
Research source
|
{
"create_time": "20230517 10:59:16",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Read all warnings before proceeding.\\nThis is for your safety.\\n1-2. Choose a charger that can supply enough current to charge the battery and keep up with the inverter's load.\\nThis will be a fairly heavy duty charger.\\nCheck RV suppliers for 'Converters', designed to run larger RVs if you are making a big system.\\nCheck solar power sources for \\\"big\\\" whole house chargers and inverters for very large systems.\\nIf an RV or home converter has an inverter built in, make sure it's isolated (or can be isolated) from the input power.\\nMake sure the charger handles the kinds of batteries you are going to buy.\\n1-3. Choose only deep cycle batteries.\\nDo not use a car or truck battery, nor a 'marine' battery. If you will be using only one battery, a gel or 'maintenance free' battery will work adequately. For larger systems composed of multiple deep-cycle batteries, select only wet cells or AGM cells.\\nMake sure the batteries are ventilated for escaping hydrogen gas.\\nIf you buy wet cells, make sure the charger supports an 'equalize' charge.\\nLead acid batteries are sold in 6 volt and 12 volt sizes. You will need to connect them in series to raise the voltage, or in parallel to increase the amp-hours available.\\n12 volts = 2x6V volt batteries connected in series\\n24 volts = 4x6V or 2x12V batteries in series\\nWhen connecting series-parallel, connect pairs of batteries in parallel and then connect those pairs in series, not chains of series batteries in parallel.\\n\\nDo not mix different kinds of batteries. Newer batteries added to existing sets of batteries will be as worn as the originals very quickly.\\nIn larger series-parallel setups it's a good idea to swap batteries around every year or so.\\nBatteries that are shallowly drained (cycled) will last a long time, while batteries that are deeply cycled will have shorter lives.\\nA fully charged, new 12 volt battery is 12.6 volts at rest (each of six cells is 2.1 volts).\\nA fully charged, new 6 volt battery will be at 6.3 volts at rest.\\nWhen a 12 volt charger is operating on it, the voltage will be higher. A float charge (maintenance charge) for a 12 volt system is 13.5 to 13.8 volts; active charging requires at least 14.1 volts. You may see it go as high as 16 volts when charging, depending upon the charger. After a full charge, if the battery is not going to be float charged, the at-rest voltage will slowly return to the nominal full-charge voltage.\\nA discharged 12 volt battery is 11.6 volts at rest. A discharged 6 volt battery is 5.8 volts at rest. The voltage may temporarily fall below these levels while powering a large load, but should return to a point within the nominal range after a 1-hour rest. Over-discharging to less than 1.93 volts per cell at rest will permanently damage your battery.\\nBatteries can be measured with a voltmeter for an approximate state of charge, but many dead batteries can hold a 'shallow charge' which drops off rapidly when current is drawn. You'll need to test them with a 'live' load over a series of hours to verify them.\\nA regulated 12 volt power supply can not fully charge a discharged 12 volt battery, but it makes a good float charger if the output voltage is correct (again, 13.5-13.8 volts for a 12 volt system). Check the water level in the cells often, and replenish as needed with distilled water.\\n1-4. Choose an inverter.\\nRated for continuous duty at substantially more power than you think you'll need.\\nEnough 'peak' current to handle motor starting loads, which can be from 3 to as much as 7 times the rated running wattage.\\nInverters are available for input voltages of 12, 24, 36, 48, and 96 volts, and a few less common voltages. The higher the voltage the better, especially for large systems. 12 volts is the most common, but in no case should one consider 12 volts for a system of greater than 2400 watts output (The amount of current that has to be handled is simply too high).\\nSome of the better inverters have a built-in 3-stage automatic battery charger and transfer relay, greatly simplifying the system. These inverters are well worth the extra money; if fact they save money overall, as the built-in charger is a bargain compared to the price of a comparable stand-alone charger.\\n1-5. Get cables and fuses and other hardware to interconnect batteries, charger and inverter.\\nThese should be very heavy gauge, well made, and as short as you can fit it all together with. This is to keep the cable resistance low.\\nConsider spending just a bit more for a bus bar interconnect with big dividers, instead of just 'wires everywhere'. It is tidy and helps prevent accidental shorts. It also makes it easier to remove defective batteries.\\n1-6. Wear protective gear and observe safety precautions.\\n<br.>\\nDon your eye protection to protect against acid splashes to the eye.\\nWear protective, non-conductive gloves if possible.\\nRemove any jewelry and any metallic items you might be wearing.\\n1-7. Securely attach the charger cables to the deep cycle battery, noting polarity.\\n\\n1-8. Prepare the charging system.\\nPlug the charger into the wall and power it on. Make sure it begins a proper charge cycle, and make sure the inverter is powered off.\\n1-9. Attach and test the inverter if it is separate from the charger.\\nHook up the cables to the batteries, noting polarity. Turn the inverter on and test it with some suitable AC load. You shouldn't see sparks, smoke, or fire at any point. Leave the inverter on with a load similar to your planned load and allow the battery to charge overnight. This will test that the charger and load are a good match. In the morning, the battery should be fully charged.\\n1-10. Dismantle the test rig.\\n\\n1-11. Design a tidy enclosure.\\nThis could be shelves in a shed, or a very large container. This will hold the batteries, charger, and inverter. Generally the charger and inverter should not be right next to the batteries where escaping gas can get to them. If so, it can shorten the life of the electronics, or ignite gases from sparking if vents are blocked. Some partition should be installed and separate air circulation should be provided for the charger and inverter. Alternatively, mount the charger/inverter outside the battery box. Once ready, install the components into it.\\n1-12. Make the connections.\\nRuns of cable should be kept fairly short. You need easy access to every battery to check, so clean and tighten cables. For wet cells, you need to be able to easily take every top off to check fluid levels and get distilled water into them. Make sure the inverter is grounded. You may ground it to the ground wire on the charger's input AC, or use a grounding rod driven into the soil.\\n1-13. Supplement alternatives where beneficial or necessary.\\nYou may supplement or replace the charger with solar, wind, etc., connected to their own applicable charge controller. This can keep the power running far longer than it otherwise would, even indefinitely. Also, you may supplement the charger with a generator. Attach a truck alternator to a small internal combustion engine, use a generator with 12 volt charging output, or unplug the charger from its AC outlet and then use a 'regular' AC generator to power the charger.\\nThe UPS can be located outside.\\nInstall an inside and outside outlet through a wall connected only to each other. You can plug the UPS inverter into the outside outlet (with a 'gender bender' extension cable) to power the inside outlet.\\nDisconnect and isolate an indoor circuit from the main circuit breaker panel. Route the wire out of that box through one of the punch-outs or remove it, and connect it to the inverter, providing conduit to shield as applicable. All plugs/lights/smoke detectors/etc. on that circuit will be powered by the UPS, so test and make sure nothing 'extra' is connected to it.\\nRun conduit and/or get fancy as you see fit, relative the permanence of your solution.\\nWarnings\\nThere is enough DC current in a battery bank to stop your heart.\\nThe AC output from the inverter is identical to mains power and can kill you.\\nGrounding the inverter is not optional, it is a must. Remember to obey local regulations regarding grounding, especially if only one grounding rod is allowed per site.\\nShorting batteries can cause blinding flashes, blow wrenches into splinters, even cause the batteries to explode and spray sulphuric acid and hunks of plastic everywhere.\\nWear eye protection when working on batteries.\\nDo not wear watches or jewelry when working on the batteries.\\nIf you're not familiar with electrical safety regulations, don't try any of this.\\nThe DC current from the battery can burn you. A ring that gets between 'hot' wires can amputate your finger.\\nDon't mess with the circuit breaker panel if you're not a really very good (and very, very safe) electrician.\\nWearing shoes is recommended.\\nIf power goes to outside outlets or near water, either buy an inverter with a Ground Fault Interrupt and ground it, or add a GFI to it.\\nProvide proper ventilation for batteries. Trapped hydrogen gas can ignite and/or explode.[2]\\nX\\nResearch source\\n\", \"简要回答\": \"In the event of extended blackout, you may have critical systems (such as computer or medical equipment) that must remain running no matter what. This guide will yield one scalable uninterrupted power supply system. You may extend it with power generation, or solar/wind/etc. as you see fit.\\n\\nMost uninterrupted power supplies sold for computers 'switch' power, running a small inverter when power is interrupted, then switching back to 'normal' power when it's back on. This one simply produces AC power with a continuous duty inverter and assumes some system(s) will charge the DC battery supply it requires faster than it consumes it. This makes the design simpler and also allows more than one kind of DC power source to participate in charging the batteries. Your UPS system here will be an online type.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Read all warnings before proceeding.\", \"描述\": \"This is for your safety.\"}, {\"编号\": 2, \"标题\": \"Choose a charger that can supply enough current to charge the battery and keep up with the inverter's load.\", \"描述\": \"This will be a fairly heavy duty charger.\\nCheck RV suppliers for 'Converters', designed to run larger RVs if you are making a big system.\\nCheck solar power sources for \\\"big\\\" whole house chargers and inverters for very large systems.\\nIf an RV or home converter has an inverter built in, make sure it's isolated (or can be isolated) from the input power.\\nMake sure the charger handles the kinds of batteries you are going to buy.\"}, {\"编号\": 3, \"标题\": \"Choose only deep cycle batteries.\", \"描述\": \"Do not use a car or truck battery, nor a 'marine' battery. If you will be using only one battery, a gel or 'maintenance free' battery will work adequately. For larger systems composed of multiple deep-cycle batteries, select only wet cells or AGM cells.\\nMake sure the batteries are ventilated for escaping hydrogen gas.\\nIf you buy wet cells, make sure the charger supports an 'equalize' charge.\\nLead acid batteries are sold in 6 volt and 12 volt sizes. You will need to connect them in series to raise the voltage, or in parallel to increase the amp-hours available.\\n12 volts = 2x6V volt batteries connected in series\\n24 volts = 4x6V or 2x12V batteries in series\\nWhen connecting series-parallel, connect pairs of batteries in parallel and then connect those pairs in series, not chains of series batteries in parallel.\\n\\nDo not mix different kinds of batteries. Newer batteries added to existing sets of batteries will be as worn as the originals very quickly.\\nIn larger series-parallel setups it's a good idea to swap batteries around every year or so.\\nBatteries that are shallowly drained (cycled) will last a long time, while batteries that are deeply cycled will have shorter lives.\\nA fully charged, new 12 volt battery is 12.6 volts at rest (each of six cells is 2.1 volts).\\nA fully charged, new 6 volt battery will be at 6.3 volts at rest.\\nWhen a 12 volt charger is operating on it, the voltage will be higher. A float charge (maintenance charge) for a 12 volt system is 13.5 to 13.8 volts; active charging requires at least 14.1 volts. You may see it go as high as 16 volts when charging, depending upon the charger. After a full charge, if the battery is not going to be float charged, the at-rest voltage will slowly return to the nominal full-charge voltage.\\nA discharged 12 volt battery is 11.6 volts at rest. A discharged 6 volt battery is 5.8 volts at rest. The voltage may temporarily fall below these levels while powering a large load, but should return to a point within the nominal range after a 1-hour rest. Over-discharging to less than 1.93 volts per cell at rest will permanently damage your battery.\\nBatteries can be measured with a voltmeter for an approximate state of charge, but many dead batteries can hold a 'shallow charge' which drops off rapidly when current is drawn. You'll need to test them with a 'live' load over a series of hours to verify them.\\nA regulated 12 volt power supply can not fully charge a discharged 12 volt battery, but it makes a good float charger if the output voltage is correct (again, 13.5-13.8 volts for a 12 volt system). Check the water level in the cells often, and replenish as needed with distilled water.\"}, {\"编号\": 4, \"标题\": \"Choose an inverter.\", \"描述\": \"Rated for continuous duty at substantially more power than you think you'll need.\\nEnough 'peak' current to handle motor starting loads, which can be from 3 to as much as 7 times the rated running wattage.\\nInverters are available for input voltages of 12, 24, 36, 48, and 96 volts, and a few less common voltages. The higher the voltage the better, especially for large systems. 12 volts is the most common, but in no case should one consider 12 volts for a system of greater than 2400 watts output (The amount of current that has to be handled is simply too high).\\nSome of the better inverters have a built-in 3-stage automatic battery charger and transfer relay, greatly simplifying the system. These inverters are well worth the extra money; if fact they save money overall, as the built-in charger is a bargain compared to the price of a comparable stand-alone charger.\"}, {\"编号\": 5, \"标题\": \"Get cables and fuses and other hardware to interconnect batteries, charger and inverter.\", \"描述\": \"These should be very heavy gauge, well made, and as short as you can fit it all together with. This is to keep the cable resistance low.\\nConsider spending just a bit more for a bus bar interconnect with big dividers, instead of just 'wires everywhere'. It is tidy and helps prevent accidental shorts. It also makes it easier to remove defective batteries.\"}, {\"编号\": 6, \"标题\": \"Wear protective gear and observe safety precautions.\", \"描述\": \"<br.>\\nDon your eye protection to protect against acid splashes to the eye.\\nWear protective, non-conductive gloves if possible.\\nRemove any jewelry and any metallic items you might be wearing.\"}, {\"编号\": 7, \"标题\": \"Securely attach the charger cables to the deep cycle battery, noting polarity.\", \"描述\": \"\"}, {\"编号\": 8, \"标题\": \"Prepare the charging system.\", \"描述\": \"Plug the charger into the wall and power it on. Make sure it begins a proper charge cycle, and make sure the inverter is powered off.\"}, {\"编号\": 9, \"标题\": \"Attach and test the inverter if it is separate from the charger.\", \"描述\": \"Hook up the cables to the batteries, noting polarity. Turn the inverter on and test it with some suitable AC load. You shouldn't see sparks, smoke, or fire at any point. Leave the inverter on with a load similar to your planned load and allow the battery to charge overnight. This will test that the charger and load are a good match. In the morning, the battery should be fully charged.\"}, {\"编号\": 10, \"标题\": \"Dismantle the test rig.\", \"描述\": \"\"}, {\"编号\": 11, \"标题\": \"Design a tidy enclosure.\", \"描述\": \"This could be shelves in a shed, or a very large container. This will hold the batteries, charger, and inverter. Generally the charger and inverter should not be right next to the batteries where escaping gas can get to them. If so, it can shorten the life of the electronics, or ignite gases from sparking if vents are blocked. Some partition should be installed and separate air circulation should be provided for the charger and inverter. Alternatively, mount the charger/inverter outside the battery box. Once ready, install the components into it.\"}, {\"编号\": 12, \"标题\": \"Make the connections.\", \"描述\": \"Runs of cable should be kept fairly short. You need easy access to every battery to check, so clean and tighten cables. For wet cells, you need to be able to easily take every top off to check fluid levels and get distilled water into them. Make sure the inverter is grounded. You may ground it to the ground wire on the charger's input AC, or use a grounding rod driven into the soil.\"}, {\"编号\": 13, \"标题\": \"Supplement alternatives where beneficial or necessary.\", \"描述\": \"You may supplement or replace the charger with solar, wind, etc., connected to their own applicable charge controller. This can keep the power running far longer than it otherwise would, even indefinitely. Also, you may supplement the charger with a generator. Attach a truck alternator to a small internal combustion engine, use a generator with 12 volt charging output, or unplug the charger from its AC outlet and then use a 'regular' AC generator to power the charger.\\nThe UPS can be located outside.\\nInstall an inside and outside outlet through a wall connected only to each other. You can plug the UPS inverter into the outside outlet (with a 'gender bender' extension cable) to power the inside outlet.\\nDisconnect and isolate an indoor circuit from the main circuit breaker panel. Route the wire out of that box through one of the punch-outs or remove it, and connect it to the inverter, providing conduit to shield as applicable. All plugs/lights/smoke detectors/etc. on that circuit will be powered by the UPS, so test and make sure nothing 'extra' is connected to it.\\nRun conduit and/or get fancy as you see fit, relative the permanence of your solution.\"}], \"注意事项\": [\"There is enough DC current in a battery bank to stop your heart.\\n\", \"The AC output from the inverter is identical to mains power and can kill you.\\n\", \"Grounding the inverter is not optional, it is a must. Remember to obey local regulations regarding grounding, especially if only one grounding rod is allowed per site.\\n\", \"Shorting batteries can cause blinding flashes, blow wrenches into splinters, even cause the batteries to explode and spray sulphuric acid and hunks of plastic everywhere.\\n\", \"Wear eye protection when working on batteries.\\n\", \"Do not wear watches or jewelry when working on the batteries.\\n\", \"If you're not familiar with electrical safety regulations, don't try any of this.\\n\", \"The DC current from the battery can burn you. A ring that gets between 'hot' wires can amputate your finger.\\n\", \"Don't mess with the circuit breaker panel if you're not a really very good (and very, very safe) electrician.\\n\", \"Wearing shoes is recommended.\\n\", \"If power goes to outside outlets or near water, either buy an inverter with a Ground Fault Interrupt and ground it, or add a GFI to it.\\n\", \"Provide proper ventilation for batteries. Trapped hydrogen gas can ignite and/or explode.[2]\\nX\\nResearch source\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,206 |
How to Build Your Personal Brand
|
1. Defining Your Brand
1-1. Choose specific demographics for your target audience.
Identify who your target audience for your brand is by thinking about factors such as age, location, gender, income level, education, and ethnic background. Figure out who has a need for your brand and who is most likely to buy and support it.
You can also think about the psychology of your target. For instance, what kind of personality or attitude do the people interested in your brand have?
Knowing who your target market is can help you figure out ways to appeal to them and attract newcomers.
1-2. Focus your message so it appeals to your target audience.
Think about who you’re trying to reach or sell your products to. Craft a message and think about what kind of content will market and promote your brand most effectively to your target audience.
Your personal brand and message need to focus on your target demographic to keep them engaged.
For example, if your goal is to appeal to recent college grads, your message could focus more on strategies and challenges around entering the professional workforce. If you’re trying to reach working moms, your message could include ways to deal with family stress or self-care strategies.
Instead of focusing on labels like "classic," "boho," or "edgy," focus on how you want to feel and what you want your personal brand to convey. Confidence? Success? Approachability? Use what you come up with and build your brand from there.
1-3. Research the industry and imitate experts in the field.
Spend time reading up on business strategies and information about the industry you’re interested in. Find out who the experts are in your field. Look up their blogs, websites, articles, or anywhere else they’ve contributed their thoughts on the industry. Use their experience to help you build your own brand.
Even though the goal is to stand out in your industry, it’s important to know the major players in your field.
Use the internet to research experts and find resources and information about your field.
Find out how an expert you admire started off and became successful in the industry. For instance, if you’re into fitness, you can read interviews and articles about how a fitness model or athlete built their business so you can model your brand after theirs.
1-4. Create a list of your strengths and weaknesses.
A simple way to help define who you and your brand are is to make a list of your personal strengths and weaknesses. Ask yourself questions about what areas of work you excel in, what characteristics other people have complimented you on, as well as which roles and jobs seem to drain you or don’t suit your talents. Brainstorm and write down everything that comes to mind.
Think about what industries, jobs, and challenges motivate or excite you.
Use your strengths and weaknesses to help you narrow down industries as well. For instance, if you prefer working on projects by yourself, then you may not want to work in an industry that requires collaboration.
1-5. Apply your strengths and weaknesses to your personal brand.
Take your list of strengths and weaknesses and assess them as they relate to the industry or career that you work in. Find a specific niche in your industry that suits your talents and passion.
For example, clothing design is a massive industry, but if you’re really good at designing t-shirts with abstract art designs, and you love doing it, it could be your niche.
2. Marketing Your Personal Brand
2-1. Reflect the beliefs of your brand in your personal life.
Separating your personal brand from your personal life can actually make building it more difficult. Instead, live your brand by having your actual lifestyle reflect your brand so it’s more authentic and more appealing.
For instance, if your personal brand focuses on wellness and nutrition, you can make yourself and your brand look more genuine by practicing what you preach and eating well and exercising.
Don’t think of your personal brand as just your job functions, but also your personal ideals. If you work in finance, your daily life can reflect your personal philosophies such as kindness or thoughtful leadership.
2-2. Craft an elevator pitch summary of your brand.
An “elevator pitch” is a super-short summary of an idea that can be delivered quickly to anybody who’s interested in hearing about it. Spend some time boiling down your personal brand into a few short, memorable phrases that you can memorize and pitch to someone on short notice and capture their attention.
Create a summary that reflects the people you serve, the values you embody, and the results you achieve.
Tell your audience what you do and what makes you different and exciting. If your personal brand is focused on a vegan lifestyle, you can talk about the health benefits you noticed after cutting out animal products from your life as well as the delicious recipes you’ve discovered.
Let’s say you’re a conflict resolution specialist with a focus on mediating corporate disputes. You could say something like, “Hi, I’m Chris Smith, I can fix professional arguments. My experience as a corporate lawyer helps me find compromises that everyone can live with.”
2-3. Attend networking events to meet potential customers and clients.
Look online for local networking events for people related to your industry. Attend the events and talk to as many people as you can to make business connections and increase awareness of your personal brand. Hand out business cards and collect contact information from the people you meet so you can get in touch with them.
Designing a good-looking business card is an easy, simple, and quick way to pass along your contact info and give people a good idea of what your brand represents.
Accept invitations from other people in your industry to attend networking events as well.
Don’t worry if you get nervous! Think of the event as potential job opportunities. Just be professional, polite, and tell people a bit about who you are.
2-4. Keep an up-to-date list of your contacts for future marketing.
Create a spreadsheet or a list of business contacts and potential clients. Whenever you meet a new contact or you get someone’s business card, add it to your list or spreadsheet so you can reach out to them for potential marketing or to use their services.
Capture their name, email, and try to include any info you have about them. For instance, you could add a note like “John, loves pizza, has a wife and 2 kids.” You can use these details when you talk to them in the future.
3. Growing Your Online Presence
3-1. Focus on an online platform that suits your interests.
Choose a platform that you enjoy using, you’re good at using, and is better suited for your personal brand. Focus on marketing and building an audience on that platform, which is more likely to include people from your target audience.
For instance, Twitter may be more effective for reaching a broader audience, while Facebook may be more effective for marketing to people who know you.
You can also research which platforms are more effective for your industry to help you choose a focus.
3-2. Make lots of quality content on your platform.
Create the best quality content that you can that reflects and promotes your personal brand. Share the content on your platform so your target audience can see and share it.
For instance, you could live-stream one of your gaming sessions on Facebook live if you’re into video games. If you’re into plants and flowers, you can use Instagram to post beautiful photos of them.
Try to post as often as you can to stay engaged with your target audience.
3-3. Collaborate to create content with other people in your industry.
Get in touch with other people who work in your industry and have their own following. Collaborate on a project or make content together that you can share. You’ll trade audiences and grow your own social media following. Everybody wins!
If your brand revolves around fitness, you could get together with another fitness figure, record a workout together, and post it.
You could also play fun challenges or games with other content creators. For instance, if you’re into video games, you could challenge another gamer to a duel and broadcast the results.
3-4. Use LinkedIn as an additional social media tool for your brand.
LinkedIn is a social media platform that’s more focused on professional business connections and job searches. Make an account, and focus on highlighting your skills related to your industry. Connect with other people in your industry, participate in group discussions, and reach out to meet new people.
You can also read and share industry-related articles on LinkedIn.
If you’re ever in the market for a new job, the connections you make on LinkedIn can be super valuable tools to help you land one.
Use a professional photo for your account so recruiters and industry leaders are more likely to contact or connect with you.
3-5. Create a Twitter and use it for your brand’s specific niche.
Twitter is an expansive platform that you can use to follow leaders in your field and stay relevant in your specific niche. Incorporate your personal brand in your bio and use hashtags that are related to your specific niche. Retweet top industry stories and connect with other people through their accounts.
For instance, if you’re into collecting, selling, and trading high-end sneakers, you could add hashtags like #sneakerheads, #jordan, #kicks, and #kicksonfire.
3-6. Read and respond to what your audience is saying online.
In addition to creating and posting content, it’s important that you engage with your audience by responding to their comments and messages. You can also use the things they say and post to get an idea about what they’re talking about and are interested in so you can tailor your content to be more relevant.
For example, if there’s a funny new meme format that people in your audience are sharing, you can tweak it to fit your brand and share your own version to increase engagement.
4. Optimizing Your Website
4-1. Create a website using a hosting service for easy customization.
A website is a super important part of your personal brand because it’s what people will see and how they’ll contact you or purchase something from you. Use a hosting service like Squarespace or Wix, which makes designing your website super simple.
Other popular web hosting services include GoDaddy, Bluehost, and HostGator.
You’ll need to pay a subscription fee to keep your website up and running.
Choose a domain name that suits your brand. For instance, if you’re into design, you could go with something like “designsbyjulie.com.”
4-2. Design a professional logo
A high-quality logo shows people that you’re serious and your brand is professional. Think about the mood you want your logo to convey and choose a design that communicates your brand to your audience.
Look at other logos in your industry to get ideas for your own and so you don’t create one that closely resembles the competition.
If you need help, consider hiring a professional graphic designer.
4-3. Use written content and video to craft a brand story.
Building a narrative about your personal brand is an effective strategy to expand your audience. Record videos talking about yourself and your brand and post them to your website so people can watch them. Write blog posts and articles so visitors can read and learn more about you and your brand.
People will feel more invested if they feel like they have a personal connection to your brand.
Remember—you want your visual identity to communicate your expertise and success, as well as attract the right audience.
4-4. Upload professional photographs of you and your products.
Make your website look as good and professional as possible by using high-quality photographs. Hire a photographer or use a high-definition to take professional-looking photos of you and your products. Post the photos on your website for people to see when they visit.
Low-quality photos can make your brand look unprofessional.
4-5. Add any testimonials and media features to your website.
Whenever a customer, client, or someone in your industry praises you and your work, add it to your website as a testimonial. Link any news articles or media coverage about you or your brand as well. Use them as proof that you can solve other people’s problems and produce quality work.
For instance, if a customer tells you something like, “Thanks so much! You’re a lifesaver!” ask them if you can share their testimonial on your site.
If you’re ever in the news or someone writes about your services, link it to your website so visitors can see it!
4-6. Entice people to give you their email address for leads.
Offer a discount or exclusive content for free in exchange for a visitor’s email address. Collect the emails and use them for future marketing campaigns so you can get the word out to people who have already visited your site and know a little bit about you and your brand.
Try not to spam people who give you their email address or they may block you.
Tips
Try to be as genuine as you can. People can tell if you’re trying to sell them something and may be turned off if they think you’re pretending to care about something.
Remember that even if you change jobs or even careers, you can still carry your personal brand with you into new industries and experiences.
|
{
"create_time": "20230517 10:59:16",
"回答明细": "{\"回答\": \"1. Defining Your Brand\\n1-1. Choose specific demographics for your target audience.\\nIdentify who your target audience for your brand is by thinking about factors such as age, location, gender, income level, education, and ethnic background. Figure out who has a need for your brand and who is most likely to buy and support it.\\nYou can also think about the psychology of your target. For instance, what kind of personality or attitude do the people interested in your brand have?\\nKnowing who your target market is can help you figure out ways to appeal to them and attract newcomers.\\n1-2. Focus your message so it appeals to your target audience.\\nThink about who you’re trying to reach or sell your products to. Craft a message and think about what kind of content will market and promote your brand most effectively to your target audience.\\nYour personal brand and message need to focus on your target demographic to keep them engaged.\\nFor example, if your goal is to appeal to recent college grads, your message could focus more on strategies and challenges around entering the professional workforce. If you’re trying to reach working moms, your message could include ways to deal with family stress or self-care strategies.\\nInstead of focusing on labels like \\\"classic,\\\" \\\"boho,\\\" or \\\"edgy,\\\" focus on how you want to feel and what you want your personal brand to convey. Confidence? Success? Approachability? Use what you come up with and build your brand from there.\\n1-3. Research the industry and imitate experts in the field.\\nSpend time reading up on business strategies and information about the industry you’re interested in. Find out who the experts are in your field. Look up their blogs, websites, articles, or anywhere else they’ve contributed their thoughts on the industry. Use their experience to help you build your own brand.\\nEven though the goal is to stand out in your industry, it’s important to know the major players in your field.\\nUse the internet to research experts and find resources and information about your field.\\nFind out how an expert you admire started off and became successful in the industry. For instance, if you’re into fitness, you can read interviews and articles about how a fitness model or athlete built their business so you can model your brand after theirs.\\n1-4. Create a list of your strengths and weaknesses.\\nA simple way to help define who you and your brand are is to make a list of your personal strengths and weaknesses. Ask yourself questions about what areas of work you excel in, what characteristics other people have complimented you on, as well as which roles and jobs seem to drain you or don’t suit your talents. Brainstorm and write down everything that comes to mind.\\nThink about what industries, jobs, and challenges motivate or excite you.\\nUse your strengths and weaknesses to help you narrow down industries as well. For instance, if you prefer working on projects by yourself, then you may not want to work in an industry that requires collaboration.\\n1-5. Apply your strengths and weaknesses to your personal brand.\\nTake your list of strengths and weaknesses and assess them as they relate to the industry or career that you work in. Find a specific niche in your industry that suits your talents and passion.\\nFor example, clothing design is a massive industry, but if you’re really good at designing t-shirts with abstract art designs, and you love doing it, it could be your niche.\\n2. Marketing Your Personal Brand\\n2-1. Reflect the beliefs of your brand in your personal life.\\nSeparating your personal brand from your personal life can actually make building it more difficult. Instead, live your brand by having your actual lifestyle reflect your brand so it’s more authentic and more appealing.\\nFor instance, if your personal brand focuses on wellness and nutrition, you can make yourself and your brand look more genuine by practicing what you preach and eating well and exercising.\\nDon’t think of your personal brand as just your job functions, but also your personal ideals. If you work in finance, your daily life can reflect your personal philosophies such as kindness or thoughtful leadership.\\n2-2. Craft an elevator pitch summary of your brand.\\nAn “elevator pitch” is a super-short summary of an idea that can be delivered quickly to anybody who’s interested in hearing about it. Spend some time boiling down your personal brand into a few short, memorable phrases that you can memorize and pitch to someone on short notice and capture their attention.\\nCreate a summary that reflects the people you serve, the values you embody, and the results you achieve.\\nTell your audience what you do and what makes you different and exciting. If your personal brand is focused on a vegan lifestyle, you can talk about the health benefits you noticed after cutting out animal products from your life as well as the delicious recipes you’ve discovered.\\nLet’s say you’re a conflict resolution specialist with a focus on mediating corporate disputes. You could say something like, “Hi, I’m Chris Smith, I can fix professional arguments. My experience as a corporate lawyer helps me find compromises that everyone can live with.”\\n2-3. Attend networking events to meet potential customers and clients.\\nLook online for local networking events for people related to your industry. Attend the events and talk to as many people as you can to make business connections and increase awareness of your personal brand. Hand out business cards and collect contact information from the people you meet so you can get in touch with them.\\n\\nDesigning a good-looking business card is an easy, simple, and quick way to pass along your contact info and give people a good idea of what your brand represents.\\nAccept invitations from other people in your industry to attend networking events as well.\\nDon’t worry if you get nervous! Think of the event as potential job opportunities. Just be professional, polite, and tell people a bit about who you are.\\n2-4. Keep an up-to-date list of your contacts for future marketing.\\nCreate a spreadsheet or a list of business contacts and potential clients. Whenever you meet a new contact or you get someone’s business card, add it to your list or spreadsheet so you can reach out to them for potential marketing or to use their services.\\nCapture their name, email, and try to include any info you have about them. For instance, you could add a note like “John, loves pizza, has a wife and 2 kids.” You can use these details when you talk to them in the future.\\n3. Growing Your Online Presence\\n3-1. Focus on an online platform that suits your interests.\\nChoose a platform that you enjoy using, you’re good at using, and is better suited for your personal brand. Focus on marketing and building an audience on that platform, which is more likely to include people from your target audience.\\nFor instance, Twitter may be more effective for reaching a broader audience, while Facebook may be more effective for marketing to people who know you.\\nYou can also research which platforms are more effective for your industry to help you choose a focus.\\n3-2. Make lots of quality content on your platform.\\nCreate the best quality content that you can that reflects and promotes your personal brand. Share the content on your platform so your target audience can see and share it.\\nFor instance, you could live-stream one of your gaming sessions on Facebook live if you’re into video games. If you’re into plants and flowers, you can use Instagram to post beautiful photos of them.\\nTry to post as often as you can to stay engaged with your target audience.\\n3-3. Collaborate to create content with other people in your industry.\\nGet in touch with other people who work in your industry and have their own following. Collaborate on a project or make content together that you can share. You’ll trade audiences and grow your own social media following. Everybody wins!\\nIf your brand revolves around fitness, you could get together with another fitness figure, record a workout together, and post it.\\nYou could also play fun challenges or games with other content creators. For instance, if you’re into video games, you could challenge another gamer to a duel and broadcast the results.\\n3-4. Use LinkedIn as an additional social media tool for your brand.\\nLinkedIn is a social media platform that’s more focused on professional business connections and job searches. Make an account, and focus on highlighting your skills related to your industry. Connect with other people in your industry, participate in group discussions, and reach out to meet new people.\\nYou can also read and share industry-related articles on LinkedIn.\\nIf you’re ever in the market for a new job, the connections you make on LinkedIn can be super valuable tools to help you land one.\\nUse a professional photo for your account so recruiters and industry leaders are more likely to contact or connect with you.\\n3-5. Create a Twitter and use it for your brand’s specific niche.\\nTwitter is an expansive platform that you can use to follow leaders in your field and stay relevant in your specific niche. Incorporate your personal brand in your bio and use hashtags that are related to your specific niche. Retweet top industry stories and connect with other people through their accounts.\\nFor instance, if you’re into collecting, selling, and trading high-end sneakers, you could add hashtags like #sneakerheads, #jordan, #kicks, and #kicksonfire.\\n3-6. Read and respond to what your audience is saying online.\\nIn addition to creating and posting content, it’s important that you engage with your audience by responding to their comments and messages. You can also use the things they say and post to get an idea about what they’re talking about and are interested in so you can tailor your content to be more relevant.\\nFor example, if there’s a funny new meme format that people in your audience are sharing, you can tweak it to fit your brand and share your own version to increase engagement.\\n4. Optimizing Your Website\\n4-1. Create a website using a hosting service for easy customization.\\nA website is a super important part of your personal brand because it’s what people will see and how they’ll contact you or purchase something from you. Use a hosting service like Squarespace or Wix, which makes designing your website super simple.\\nOther popular web hosting services include GoDaddy, Bluehost, and HostGator.\\nYou’ll need to pay a subscription fee to keep your website up and running.\\nChoose a domain name that suits your brand. For instance, if you’re into design, you could go with something like “designsbyjulie.com.”\\n4-2. Design a professional logo\\nA high-quality logo shows people that you’re serious and your brand is professional. Think about the mood you want your logo to convey and choose a design that communicates your brand to your audience.\\nLook at other logos in your industry to get ideas for your own and so you don’t create one that closely resembles the competition.\\nIf you need help, consider hiring a professional graphic designer.\\n4-3. Use written content and video to craft a brand story.\\nBuilding a narrative about your personal brand is an effective strategy to expand your audience. Record videos talking about yourself and your brand and post them to your website so people can watch them. Write blog posts and articles so visitors can read and learn more about you and your brand.\\nPeople will feel more invested if they feel like they have a personal connection to your brand.\\nRemember—you want your visual identity to communicate your expertise and success, as well as attract the right audience.\\n4-4. Upload professional photographs of you and your products.\\nMake your website look as good and professional as possible by using high-quality photographs. Hire a photographer or use a high-definition to take professional-looking photos of you and your products. Post the photos on your website for people to see when they visit.\\nLow-quality photos can make your brand look unprofessional.\\n4-5. Add any testimonials and media features to your website.\\nWhenever a customer, client, or someone in your industry praises you and your work, add it to your website as a testimonial. Link any news articles or media coverage about you or your brand as well. Use them as proof that you can solve other people’s problems and produce quality work.\\nFor instance, if a customer tells you something like, “Thanks so much! You’re a lifesaver!” ask them if you can share their testimonial on your site.\\nIf you’re ever in the news or someone writes about your services, link it to your website so visitors can see it!\\n4-6. Entice people to give you their email address for leads.\\nOffer a discount or exclusive content for free in exchange for a visitor’s email address. Collect the emails and use them for future marketing campaigns so you can get the word out to people who have already visited your site and know a little bit about you and your brand.\\nTry not to spam people who give you their email address or they may block you.\\nTips\\nTry to be as genuine as you can. People can tell if you’re trying to sell them something and may be turned off if they think you’re pretending to care about something.\\nRemember that even if you change jobs or even careers, you can still carry your personal brand with you into new industries and experiences.\\n\", \"简要回答\": \"A personal brand is much more than just the products or services that you’re selling. For instance, when you think of Oprah Winfrey, chances are you don’t think of her as just a talk show host. With a magazine, a book club, beauty products, and even her own TV channel, she’s come to be known for a multitude of things, all of which embody her personality and values. That’s what a successful personal brand looks like. It’s memorable, genuine, and tells a compelling story that speaks to its audience. With hard work and engagement, you can build your own successful brand that reflects who you are and what you have to offer.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Defining Your Brand\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose specific demographics for your target audience.\", \"描述\": \"Identify who your target audience for your brand is by thinking about factors such as age, location, gender, income level, education, and ethnic background. Figure out who has a need for your brand and who is most likely to buy and support it.\\nYou can also think about the psychology of your target. For instance, what kind of personality or attitude do the people interested in your brand have?\\nKnowing who your target market is can help you figure out ways to appeal to them and attract newcomers.\"}, {\"编号\": 2, \"标题\": \"Focus your message so it appeals to your target audience.\", \"描述\": \"Think about who you’re trying to reach or sell your products to. Craft a message and think about what kind of content will market and promote your brand most effectively to your target audience.\\nYour personal brand and message need to focus on your target demographic to keep them engaged.\\nFor example, if your goal is to appeal to recent college grads, your message could focus more on strategies and challenges around entering the professional workforce. If you’re trying to reach working moms, your message could include ways to deal with family stress or self-care strategies.\\nInstead of focusing on labels like \\\"classic,\\\" \\\"boho,\\\" or \\\"edgy,\\\" focus on how you want to feel and what you want your personal brand to convey. Confidence? Success? Approachability? Use what you come up with and build your brand from there.\"}, {\"编号\": 3, \"标题\": \"Research the industry and imitate experts in the field.\", \"描述\": \"Spend time reading up on business strategies and information about the industry you’re interested in. Find out who the experts are in your field. Look up their blogs, websites, articles, or anywhere else they’ve contributed their thoughts on the industry. Use their experience to help you build your own brand.\\nEven though the goal is to stand out in your industry, it’s important to know the major players in your field.\\nUse the internet to research experts and find resources and information about your field.\\nFind out how an expert you admire started off and became successful in the industry. For instance, if you’re into fitness, you can read interviews and articles about how a fitness model or athlete built their business so you can model your brand after theirs.\"}, {\"编号\": 4, \"标题\": \"Create a list of your strengths and weaknesses.\", \"描述\": \"A simple way to help define who you and your brand are is to make a list of your personal strengths and weaknesses. Ask yourself questions about what areas of work you excel in, what characteristics other people have complimented you on, as well as which roles and jobs seem to drain you or don’t suit your talents. Brainstorm and write down everything that comes to mind.\\nThink about what industries, jobs, and challenges motivate or excite you.\\nUse your strengths and weaknesses to help you narrow down industries as well. For instance, if you prefer working on projects by yourself, then you may not want to work in an industry that requires collaboration.\"}, {\"编号\": 5, \"标题\": \"Apply your strengths and weaknesses to your personal brand.\", \"描述\": \"Take your list of strengths and weaknesses and assess them as they relate to the industry or career that you work in. Find a specific niche in your industry that suits your talents and passion.\\nFor example, clothing design is a massive industry, but if you’re really good at designing t-shirts with abstract art designs, and you love doing it, it could be your niche.\"}]}, {\"编号\": 2, \"标题\": \"Marketing Your Personal Brand\", \"步骤\": [{\"编号\": 1, \"标题\": \"Reflect the beliefs of your brand in your personal life.\", \"描述\": \"Separating your personal brand from your personal life can actually make building it more difficult. Instead, live your brand by having your actual lifestyle reflect your brand so it’s more authentic and more appealing.\\nFor instance, if your personal brand focuses on wellness and nutrition, you can make yourself and your brand look more genuine by practicing what you preach and eating well and exercising.\\nDon’t think of your personal brand as just your job functions, but also your personal ideals. If you work in finance, your daily life can reflect your personal philosophies such as kindness or thoughtful leadership.\"}, {\"编号\": 2, \"标题\": \"Craft an elevator pitch summary of your brand.\", \"描述\": \"An “elevator pitch” is a super-short summary of an idea that can be delivered quickly to anybody who’s interested in hearing about it. Spend some time boiling down your personal brand into a few short, memorable phrases that you can memorize and pitch to someone on short notice and capture their attention.\\nCreate a summary that reflects the people you serve, the values you embody, and the results you achieve.\\nTell your audience what you do and what makes you different and exciting. If your personal brand is focused on a vegan lifestyle, you can talk about the health benefits you noticed after cutting out animal products from your life as well as the delicious recipes you’ve discovered.\\nLet’s say you’re a conflict resolution specialist with a focus on mediating corporate disputes. You could say something like, “Hi, I’m Chris Smith, I can fix professional arguments. My experience as a corporate lawyer helps me find compromises that everyone can live with.”\"}, {\"编号\": 3, \"标题\": \"Attend networking events to meet potential customers and clients.\", \"描述\": \"Look online for local networking events for people related to your industry. Attend the events and talk to as many people as you can to make business connections and increase awareness of your personal brand. Hand out business cards and collect contact information from the people you meet so you can get in touch with them.\\n\\nDesigning a good-looking business card is an easy, simple, and quick way to pass along your contact info and give people a good idea of what your brand represents.\\nAccept invitations from other people in your industry to attend networking events as well.\\nDon’t worry if you get nervous! Think of the event as potential job opportunities. Just be professional, polite, and tell people a bit about who you are.\"}, {\"编号\": 4, \"标题\": \"Keep an up-to-date list of your contacts for future marketing.\", \"描述\": \"Create a spreadsheet or a list of business contacts and potential clients. Whenever you meet a new contact or you get someone’s business card, add it to your list or spreadsheet so you can reach out to them for potential marketing or to use their services.\\nCapture their name, email, and try to include any info you have about them. For instance, you could add a note like “John, loves pizza, has a wife and 2 kids.” You can use these details when you talk to them in the future.\"}]}, {\"编号\": 3, \"标题\": \"Growing Your Online Presence\", \"步骤\": [{\"编号\": 1, \"标题\": \"Focus on an online platform that suits your interests.\", \"描述\": \"Choose a platform that you enjoy using, you’re good at using, and is better suited for your personal brand. Focus on marketing and building an audience on that platform, which is more likely to include people from your target audience.\\nFor instance, Twitter may be more effective for reaching a broader audience, while Facebook may be more effective for marketing to people who know you.\\nYou can also research which platforms are more effective for your industry to help you choose a focus.\"}, {\"编号\": 2, \"标题\": \"Make lots of quality content on your platform.\", \"描述\": \"Create the best quality content that you can that reflects and promotes your personal brand. Share the content on your platform so your target audience can see and share it.\\nFor instance, you could live-stream one of your gaming sessions on Facebook live if you’re into video games. If you’re into plants and flowers, you can use Instagram to post beautiful photos of them.\\nTry to post as often as you can to stay engaged with your target audience.\"}, {\"编号\": 3, \"标题\": \"Collaborate to create content with other people in your industry.\", \"描述\": \"Get in touch with other people who work in your industry and have their own following. Collaborate on a project or make content together that you can share. You’ll trade audiences and grow your own social media following. Everybody wins!\\nIf your brand revolves around fitness, you could get together with another fitness figure, record a workout together, and post it.\\nYou could also play fun challenges or games with other content creators. For instance, if you’re into video games, you could challenge another gamer to a duel and broadcast the results.\"}, {\"编号\": 4, \"标题\": \"Use LinkedIn as an additional social media tool for your brand.\", \"描述\": \"LinkedIn is a social media platform that’s more focused on professional business connections and job searches. Make an account, and focus on highlighting your skills related to your industry. Connect with other people in your industry, participate in group discussions, and reach out to meet new people.\\nYou can also read and share industry-related articles on LinkedIn.\\nIf you’re ever in the market for a new job, the connections you make on LinkedIn can be super valuable tools to help you land one.\\nUse a professional photo for your account so recruiters and industry leaders are more likely to contact or connect with you.\"}, {\"编号\": 5, \"标题\": \"Create a Twitter and use it for your brand’s specific niche.\", \"描述\": \"Twitter is an expansive platform that you can use to follow leaders in your field and stay relevant in your specific niche. Incorporate your personal brand in your bio and use hashtags that are related to your specific niche. Retweet top industry stories and connect with other people through their accounts.\\nFor instance, if you’re into collecting, selling, and trading high-end sneakers, you could add hashtags like #sneakerheads, #jordan, #kicks, and #kicksonfire.\"}, {\"编号\": 6, \"标题\": \"Read and respond to what your audience is saying online.\", \"描述\": \"In addition to creating and posting content, it’s important that you engage with your audience by responding to their comments and messages. You can also use the things they say and post to get an idea about what they’re talking about and are interested in so you can tailor your content to be more relevant.\\nFor example, if there’s a funny new meme format that people in your audience are sharing, you can tweak it to fit your brand and share your own version to increase engagement.\"}]}, {\"编号\": 4, \"标题\": \"Optimizing Your Website\", \"步骤\": [{\"编号\": 1, \"标题\": \"Create a website using a hosting service for easy customization.\", \"描述\": \"A website is a super important part of your personal brand because it’s what people will see and how they’ll contact you or purchase something from you. Use a hosting service like Squarespace or Wix, which makes designing your website super simple.\\nOther popular web hosting services include GoDaddy, Bluehost, and HostGator.\\nYou’ll need to pay a subscription fee to keep your website up and running.\\nChoose a domain name that suits your brand. For instance, if you’re into design, you could go with something like “designsbyjulie.com.”\"}, {\"编号\": 2, \"标题\": \"Design a professional logo\", \"描述\": \"A high-quality logo shows people that you’re serious and your brand is professional. Think about the mood you want your logo to convey and choose a design that communicates your brand to your audience.\\nLook at other logos in your industry to get ideas for your own and so you don’t create one that closely resembles the competition.\\nIf you need help, consider hiring a professional graphic designer.\"}, {\"编号\": 3, \"标题\": \"Use written content and video to craft a brand story.\", \"描述\": \"Building a narrative about your personal brand is an effective strategy to expand your audience. Record videos talking about yourself and your brand and post them to your website so people can watch them. Write blog posts and articles so visitors can read and learn more about you and your brand.\\nPeople will feel more invested if they feel like they have a personal connection to your brand.\\nRemember—you want your visual identity to communicate your expertise and success, as well as attract the right audience.\"}, {\"编号\": 4, \"标题\": \"Upload professional photographs of you and your products.\", \"描述\": \"Make your website look as good and professional as possible by using high-quality photographs. Hire a photographer or use a high-definition to take professional-looking photos of you and your products. Post the photos on your website for people to see when they visit.\\nLow-quality photos can make your brand look unprofessional.\"}, {\"编号\": 5, \"标题\": \"Add any testimonials and media features to your website.\", \"描述\": \"Whenever a customer, client, or someone in your industry praises you and your work, add it to your website as a testimonial. Link any news articles or media coverage about you or your brand as well. Use them as proof that you can solve other people’s problems and produce quality work.\\nFor instance, if a customer tells you something like, “Thanks so much! You’re a lifesaver!” ask them if you can share their testimonial on your site.\\nIf you’re ever in the news or someone writes about your services, link it to your website so visitors can see it!\"}, {\"编号\": 6, \"标题\": \"Entice people to give you their email address for leads.\", \"描述\": \"Offer a discount or exclusive content for free in exchange for a visitor’s email address. Collect the emails and use them for future marketing campaigns so you can get the word out to people who have already visited your site and know a little bit about you and your brand.\\nTry not to spam people who give you their email address or they may block you.\"}], \"小提示\": [\"Try to be as genuine as you can. People can tell if you’re trying to sell them something and may be turned off if they think you’re pretending to care about something.\\n\", \"Remember that even if you change jobs or even careers, you can still carry your personal brand with you into new industries and experiences.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,207 |
How to Build Your Stamina for Swimming
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1. Increasing Your Endurance
1-1. Set up a training routine.
Set up a training schedule that allows you to practice and improve every day. Commit to swimming at a certain time each week so you get into a habit and your muscles won't weaken in-between lapses.
Swim often, at least 2-3 times a week. Vary your swimming sessions with cross-training sessions in between so you have a chance to strengthen other muscles, too.
1-2. Practice a variety of strokes.
Don't just practice freestyle the entire time: incorporate many kinds of strokes into your sets. Different strokes work different muscles, and your endurance is only as strong as your weakest muscles.
If you're new to swimming, practice a stroke for three or four laps (or until you've got the hang of it). Some great strokes to start with are: freestyle, breaststroke, backstroke, and the butterfly stroke.
Slowly increase the amount of time you spend on a certain stroke. Try to hold a certain stroke for 1-2 minutes longer each time until you build greater endurance.
1-3. Try closed-fist swimming.
When you want to focus on strength, make a fist with your hand instead of cupping it or holding it out flat while you swim. The momentum your hands make will diminish, and your arms will have to work more to stay afloat. This will strengthen your forearms and increase your workout threshold.
Do closed-fist swimming at the beginning of your workout rather than the end. Swimming with fists is tiring, and you may be too fatigued if you save it for your last sets.
1-4. Use a kickboard to practice.
If you have a powerful kick, you'll greatly increase your swimming strength. Swim with your kickboard for a set number of laps so you can focus entirely on increasing leg endurance. Practice different kinds of kicks like butterfly kicks, back kicks, and side kicks.
Plan to use a kickboard near the end of your workout, when your arms will be more tired and need rest.
2. Increasing Your Speed
2-1. Practice swimming drills.
Drills are practices that are designed to help you strengthen your technique. The better your stroke techniques, the faster you will be able to swim. Practice one or two drills at the beginning of your swim practice each day.
The hand-drag drill increases hand-recovery speed. Swim a stroke as you normally would, but drag your hand through the water during the recovery phase. When you swim normally again, your hands will perform the drill much more swiftly.
Try dolphin kicks for a swifter momentum. To practice dolphin kicks, kick your right and left leg at the same time, as if they were a dolphin fin.
2-2. Vary the pace of your laps.
To increase your energy and gain control over your speed, change your pace for every lap. Swim some laps at a leisurely pace, some at a moderate pace, and some at a racing level.
For best results, don't just perform your laps from slowest to fastest. Mix up your laps with fast laps in-between slow or moderate ones so you have time to catch your breath.
2-3. Work on your stroke body position.
Poor swimming form can greatly limit your swimming speed due to excessive drag. Study the correct position for each stroke and do your best to stay in correct form.
2-4. Time yourself.
Most swimming pools have a pace watch, a small instrument with a minute and second hand that divides time into 5 second increments, from 5-60 seconds or minutes. Try to perform a certain lap or drill within a specific time frame, shortening the time limit as your speed improves.
If your swimming pool does not have a pace clock, consider buying a waterproof stopwatch or your own small pacer clock.
2-5. Swim in a line.
Part of strengthening your speed is increasing your efficiency. Try your best to keep your body in a straight line. Don't let you arms or legs cross their lines: for example, your left arm should never move into the right lane.
Practice the single arm drill if you have trouble with swimming straight. Perform a stroke with just one arm per lap. Hold onto your kickboard with the other arm if you have trouble staying afloat.
If you are performing a backstroke, use your eyes. Focus your sight on something straight ahead, like a diving board or a chair directly ahead of you. This will help you swim in a steady line.
3. Cross-Training
3-1. Plan to cross-train 3-4 days a week.
Stamina requires balance, and cross-training will help you gain this. Swim 2-3 days a week, then exercise in other ways for the rest of the week.
Choose exercise activities that you love. Tailor your exercises to activities that you enjoy so you will want to try harder. Increasing your stamina will be much easier if you love what you do.
Long-distance running is an especially helpful cross-training sport for swimmers because of it builds endurance and cardiovascular health.
3-2. Eat enough protein and carbohydrates on your training days.
Carbs will provide energy to burn during practices, and protein will help you gain more muscle. Eat a meal at least 2-4 hours before swimming or a snack at least 30 minutes before to avoid cramps.
Bring food with simple carbs (like pretzels, honey, or fruit) to eat directly after your workout. This will help you replenish your energy and raise your blood sugar.
For protein, go for quality over quantity. Instead of protein shakes and red meat, go for a diet with lots of whole eggs, milk, fish, and soybeans.
3-3. Try aerobic exercises.
Aerobic training works your cardiovascular system and strengthens the muscles pumping blood to your heart. Plan on including 1-2 aerobic cross-training exercises a week. Examples of aerobic exercises include running, cycling, kickboxing, and hiking.
Swimming is an aerobic exercise, so if you're short on aerobic cross-training one week, count your swim practices as aerobic days.
3-4. Try anaerobic exercises.
Anaerobic training involves intense workouts that improve strength and build your overall muscle mass. Having more muscle will help you during endurance swimming exercises, so try to include 1-2 anaerobic cross-training exercises a week. Examples of anaerobic exercises include squatting, sprinting, and high-intensity interval training (HIIT).
For a balanced workout schedule, include a balance of aerobic and anaerobic cross-training days. Both have different benefits and can help you strengthen separate parts of the body.
3-5. Add strength training to your weekly schedule.
Weight training increases your muscle endurance and will allow you to use oxygen more efficiently when you swim. If you weight train, you will be able to to gradually build stamina in the muscles you focus on. Spend time using free weights, machines, or performing strength-training exercises once or twice a week.
3-6. Rest to maintain balance.
Work one day of rest into your schedule each week so your body has time to recover. If you train every day, your overall intensity will decrease over time due to exhaustion. Moderation is important in everything, even stamina training.
On rest days, go on a walk, leisurely bike ride, or yoga class.
Get plenty of rest the night before your workouts. Aim for between 7 and 8 hours of sleep a night.
Tips
Swim long and swim often. You will better train your muscular and cardiovascular system if you get into a habit. Increase your practice time a little more each day until you can swim for up to an hour at a time.
Eat plenty of carbs so you can maintain your energy. Add rice, bread, and pastas to your diet if you don't eat a lot of carbs.
Warnings
Overworking yourself increases the risk of injury. Swim at a pace that doesn't over-exert yourself, and rest at least once a week.
Dehydration is ironically common among swimmers, especially beginners. Drink water or a sports drink before you exercise to avoid dehydration.
|
{
"create_time": "20230517 10:59:16",
"回答明细": "{\"回答\": \"1. Increasing Your Endurance\\n1-1. Set up a training routine.\\nSet up a training schedule that allows you to practice and improve every day. Commit to swimming at a certain time each week so you get into a habit and your muscles won't weaken in-between lapses.\\nSwim often, at least 2-3 times a week. Vary your swimming sessions with cross-training sessions in between so you have a chance to strengthen other muscles, too.\\n1-2. Practice a variety of strokes.\\nDon't just practice freestyle the entire time: incorporate many kinds of strokes into your sets. Different strokes work different muscles, and your endurance is only as strong as your weakest muscles.\\nIf you're new to swimming, practice a stroke for three or four laps (or until you've got the hang of it). Some great strokes to start with are: freestyle, breaststroke, backstroke, and the butterfly stroke.\\nSlowly increase the amount of time you spend on a certain stroke. Try to hold a certain stroke for 1-2 minutes longer each time until you build greater endurance.\\n1-3. Try closed-fist swimming.\\nWhen you want to focus on strength, make a fist with your hand instead of cupping it or holding it out flat while you swim. The momentum your hands make will diminish, and your arms will have to work more to stay afloat. This will strengthen your forearms and increase your workout threshold.\\nDo closed-fist swimming at the beginning of your workout rather than the end. Swimming with fists is tiring, and you may be too fatigued if you save it for your last sets.\\n1-4. Use a kickboard to practice.\\nIf you have a powerful kick, you'll greatly increase your swimming strength. Swim with your kickboard for a set number of laps so you can focus entirely on increasing leg endurance. Practice different kinds of kicks like butterfly kicks, back kicks, and side kicks.\\nPlan to use a kickboard near the end of your workout, when your arms will be more tired and need rest.\\n2. Increasing Your Speed\\n2-1. Practice swimming drills.\\nDrills are practices that are designed to help you strengthen your technique. The better your stroke techniques, the faster you will be able to swim. Practice one or two drills at the beginning of your swim practice each day.\\nThe hand-drag drill increases hand-recovery speed. Swim a stroke as you normally would, but drag your hand through the water during the recovery phase. When you swim normally again, your hands will perform the drill much more swiftly.\\nTry dolphin kicks for a swifter momentum. To practice dolphin kicks, kick your right and left leg at the same time, as if they were a dolphin fin.\\n2-2. Vary the pace of your laps.\\nTo increase your energy and gain control over your speed, change your pace for every lap. Swim some laps at a leisurely pace, some at a moderate pace, and some at a racing level.\\nFor best results, don't just perform your laps from slowest to fastest. Mix up your laps with fast laps in-between slow or moderate ones so you have time to catch your breath.\\n2-3. Work on your stroke body position.\\nPoor swimming form can greatly limit your swimming speed due to excessive drag. Study the correct position for each stroke and do your best to stay in correct form.\\n2-4. Time yourself.\\nMost swimming pools have a pace watch, a small instrument with a minute and second hand that divides time into 5 second increments, from 5-60 seconds or minutes. Try to perform a certain lap or drill within a specific time frame, shortening the time limit as your speed improves.\\nIf your swimming pool does not have a pace clock, consider buying a waterproof stopwatch or your own small pacer clock.\\n2-5. Swim in a line.\\nPart of strengthening your speed is increasing your efficiency. Try your best to keep your body in a straight line. Don't let you arms or legs cross their lines: for example, your left arm should never move into the right lane.\\nPractice the single arm drill if you have trouble with swimming straight. Perform a stroke with just one arm per lap. Hold onto your kickboard with the other arm if you have trouble staying afloat.\\nIf you are performing a backstroke, use your eyes. Focus your sight on something straight ahead, like a diving board or a chair directly ahead of you. This will help you swim in a steady line.\\n3. Cross-Training\\n3-1. Plan to cross-train 3-4 days a week.\\nStamina requires balance, and cross-training will help you gain this. Swim 2-3 days a week, then exercise in other ways for the rest of the week.\\nChoose exercise activities that you love. Tailor your exercises to activities that you enjoy so you will want to try harder. Increasing your stamina will be much easier if you love what you do.\\nLong-distance running is an especially helpful cross-training sport for swimmers because of it builds endurance and cardiovascular health.\\n3-2. Eat enough protein and carbohydrates on your training days.\\nCarbs will provide energy to burn during practices, and protein will help you gain more muscle. Eat a meal at least 2-4 hours before swimming or a snack at least 30 minutes before to avoid cramps.\\nBring food with simple carbs (like pretzels, honey, or fruit) to eat directly after your workout. This will help you replenish your energy and raise your blood sugar.\\nFor protein, go for quality over quantity. Instead of protein shakes and red meat, go for a diet with lots of whole eggs, milk, fish, and soybeans.\\n3-3. Try aerobic exercises.\\nAerobic training works your cardiovascular system and strengthens the muscles pumping blood to your heart. Plan on including 1-2 aerobic cross-training exercises a week. Examples of aerobic exercises include running, cycling, kickboxing, and hiking.\\nSwimming is an aerobic exercise, so if you're short on aerobic cross-training one week, count your swim practices as aerobic days.\\n3-4. Try anaerobic exercises.\\nAnaerobic training involves intense workouts that improve strength and build your overall muscle mass. Having more muscle will help you during endurance swimming exercises, so try to include 1-2 anaerobic cross-training exercises a week. Examples of anaerobic exercises include squatting, sprinting, and high-intensity interval training (HIIT).\\nFor a balanced workout schedule, include a balance of aerobic and anaerobic cross-training days. Both have different benefits and can help you strengthen separate parts of the body.\\n3-5. Add strength training to your weekly schedule.\\nWeight training increases your muscle endurance and will allow you to use oxygen more efficiently when you swim. If you weight train, you will be able to to gradually build stamina in the muscles you focus on. Spend time using free weights, machines, or performing strength-training exercises once or twice a week.\\n3-6. Rest to maintain balance.\\nWork one day of rest into your schedule each week so your body has time to recover. If you train every day, your overall intensity will decrease over time due to exhaustion. Moderation is important in everything, even stamina training.\\nOn rest days, go on a walk, leisurely bike ride, or yoga class.\\nGet plenty of rest the night before your workouts. Aim for between 7 and 8 hours of sleep a night.\\nTips\\nSwim long and swim often. You will better train your muscular and cardiovascular system if you get into a habit. Increase your practice time a little more each day until you can swim for up to an hour at a time.\\nEat plenty of carbs so you can maintain your energy. Add rice, bread, and pastas to your diet if you don't eat a lot of carbs.\\nWarnings\\nOverworking yourself increases the risk of injury. Swim at a pace that doesn't over-exert yourself, and rest at least once a week.\\nDehydration is ironically common among swimmers, especially beginners. Drink water or a sports drink before you exercise to avoid dehydration.\\n\", \"简要回答\": \"Whether you're a professional or amateur swimmer, stamina can help you push yourself to the limit without over-fatiguing your arms and legs. No matter what your goals as a swimmer are, having stamina can help you reach them. To increase your stamina, you don't just need to train everyday: you must also spend your training time efficiently. A combination of swimming sets and cross-training routines can help you build stamina.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Increasing Your Endurance\", \"步骤\": [{\"编号\": 1, \"标题\": \"Set up a training routine.\", \"描述\": \"Set up a training schedule that allows you to practice and improve every day. Commit to swimming at a certain time each week so you get into a habit and your muscles won't weaken in-between lapses.\\nSwim often, at least 2-3 times a week. Vary your swimming sessions with cross-training sessions in between so you have a chance to strengthen other muscles, too.\"}, {\"编号\": 2, \"标题\": \"Practice a variety of strokes.\", \"描述\": \"Don't just practice freestyle the entire time: incorporate many kinds of strokes into your sets. Different strokes work different muscles, and your endurance is only as strong as your weakest muscles.\\nIf you're new to swimming, practice a stroke for three or four laps (or until you've got the hang of it). Some great strokes to start with are: freestyle, breaststroke, backstroke, and the butterfly stroke.\\nSlowly increase the amount of time you spend on a certain stroke. Try to hold a certain stroke for 1-2 minutes longer each time until you build greater endurance.\"}, {\"编号\": 3, \"标题\": \"Try closed-fist swimming.\", \"描述\": \"When you want to focus on strength, make a fist with your hand instead of cupping it or holding it out flat while you swim. The momentum your hands make will diminish, and your arms will have to work more to stay afloat. This will strengthen your forearms and increase your workout threshold.\\nDo closed-fist swimming at the beginning of your workout rather than the end. Swimming with fists is tiring, and you may be too fatigued if you save it for your last sets.\"}, {\"编号\": 4, \"标题\": \"Use a kickboard to practice.\", \"描述\": \"If you have a powerful kick, you'll greatly increase your swimming strength. Swim with your kickboard for a set number of laps so you can focus entirely on increasing leg endurance. Practice different kinds of kicks like butterfly kicks, back kicks, and side kicks.\\nPlan to use a kickboard near the end of your workout, when your arms will be more tired and need rest.\"}]}, {\"编号\": 2, \"标题\": \"Increasing Your Speed\", \"步骤\": [{\"编号\": 1, \"标题\": \"Practice swimming drills.\", \"描述\": \"Drills are practices that are designed to help you strengthen your technique. The better your stroke techniques, the faster you will be able to swim. Practice one or two drills at the beginning of your swim practice each day.\\nThe hand-drag drill increases hand-recovery speed. Swim a stroke as you normally would, but drag your hand through the water during the recovery phase. When you swim normally again, your hands will perform the drill much more swiftly.\\nTry dolphin kicks for a swifter momentum. To practice dolphin kicks, kick your right and left leg at the same time, as if they were a dolphin fin.\"}, {\"编号\": 2, \"标题\": \"Vary the pace of your laps.\", \"描述\": \"To increase your energy and gain control over your speed, change your pace for every lap. Swim some laps at a leisurely pace, some at a moderate pace, and some at a racing level.\\nFor best results, don't just perform your laps from slowest to fastest. Mix up your laps with fast laps in-between slow or moderate ones so you have time to catch your breath.\"}, {\"编号\": 3, \"标题\": \"Work on your stroke body position.\", \"描述\": \"Poor swimming form can greatly limit your swimming speed due to excessive drag. Study the correct position for each stroke and do your best to stay in correct form.\"}, {\"编号\": 4, \"标题\": \"Time yourself.\", \"描述\": \"Most swimming pools have a pace watch, a small instrument with a minute and second hand that divides time into 5 second increments, from 5-60 seconds or minutes. Try to perform a certain lap or drill within a specific time frame, shortening the time limit as your speed improves.\\nIf your swimming pool does not have a pace clock, consider buying a waterproof stopwatch or your own small pacer clock.\"}, {\"编号\": 5, \"标题\": \"Swim in a line.\", \"描述\": \"Part of strengthening your speed is increasing your efficiency. Try your best to keep your body in a straight line. Don't let you arms or legs cross their lines: for example, your left arm should never move into the right lane.\\nPractice the single arm drill if you have trouble with swimming straight. Perform a stroke with just one arm per lap. Hold onto your kickboard with the other arm if you have trouble staying afloat.\\nIf you are performing a backstroke, use your eyes. Focus your sight on something straight ahead, like a diving board or a chair directly ahead of you. This will help you swim in a steady line.\"}]}, {\"编号\": 3, \"标题\": \"Cross-Training\", \"步骤\": [{\"编号\": 1, \"标题\": \"Plan to cross-train 3-4 days a week.\", \"描述\": \"Stamina requires balance, and cross-training will help you gain this. Swim 2-3 days a week, then exercise in other ways for the rest of the week.\\nChoose exercise activities that you love. Tailor your exercises to activities that you enjoy so you will want to try harder. Increasing your stamina will be much easier if you love what you do.\\nLong-distance running is an especially helpful cross-training sport for swimmers because of it builds endurance and cardiovascular health.\"}, {\"编号\": 2, \"标题\": \"Eat enough protein and carbohydrates on your training days.\", \"描述\": \"Carbs will provide energy to burn during practices, and protein will help you gain more muscle. Eat a meal at least 2-4 hours before swimming or a snack at least 30 minutes before to avoid cramps.\\nBring food with simple carbs (like pretzels, honey, or fruit) to eat directly after your workout. This will help you replenish your energy and raise your blood sugar.\\nFor protein, go for quality over quantity. Instead of protein shakes and red meat, go for a diet with lots of whole eggs, milk, fish, and soybeans.\"}, {\"编号\": 3, \"标题\": \"Try aerobic exercises.\", \"描述\": \"Aerobic training works your cardiovascular system and strengthens the muscles pumping blood to your heart. Plan on including 1-2 aerobic cross-training exercises a week. Examples of aerobic exercises include running, cycling, kickboxing, and hiking.\\nSwimming is an aerobic exercise, so if you're short on aerobic cross-training one week, count your swim practices as aerobic days.\"}, {\"编号\": 4, \"标题\": \"Try anaerobic exercises.\", \"描述\": \"Anaerobic training involves intense workouts that improve strength and build your overall muscle mass. Having more muscle will help you during endurance swimming exercises, so try to include 1-2 anaerobic cross-training exercises a week. Examples of anaerobic exercises include squatting, sprinting, and high-intensity interval training (HIIT).\\nFor a balanced workout schedule, include a balance of aerobic and anaerobic cross-training days. Both have different benefits and can help you strengthen separate parts of the body.\"}, {\"编号\": 5, \"标题\": \"Add strength training to your weekly schedule.\", \"描述\": \"Weight training increases your muscle endurance and will allow you to use oxygen more efficiently when you swim. If you weight train, you will be able to to gradually build stamina in the muscles you focus on. Spend time using free weights, machines, or performing strength-training exercises once or twice a week.\"}, {\"编号\": 6, \"标题\": \"Rest to maintain balance.\", \"描述\": \"Work one day of rest into your schedule each week so your body has time to recover. If you train every day, your overall intensity will decrease over time due to exhaustion. Moderation is important in everything, even stamina training.\\nOn rest days, go on a walk, leisurely bike ride, or yoga class.\\nGet plenty of rest the night before your workouts. Aim for between 7 and 8 hours of sleep a night.\"}], \"小提示\": [\"Swim long and swim often. You will better train your muscular and cardiovascular system if you get into a habit. Increase your practice time a little more each day until you can swim for up to an hour at a time.\\n\", \"Eat plenty of carbs so you can maintain your energy. Add rice, bread, and pastas to your diet if you don't eat a lot of carbs.\\n\"], \"注意事项\": [\"Overworking yourself increases the risk of injury. Swim at a pace that doesn't over-exert yourself, and rest at least once a week.\\n\", \"Dehydration is ironically common among swimmers, especially beginners. Drink water or a sports drink before you exercise to avoid dehydration.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,208 |
How to Build Your Upper Arm Muscles
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1. Bicep Exercises
1-1. Do bicep curls.
The most basic and powerful bicep workout, curls get the most "bang for your buck." Take a barbell in both hands and hold it by your thighs, both arms extended but bent slightly at the elbow. Curl the bar up to your chest, then slowly lower it back down. Do 3 sets of 10-12 reps. Proper form, however, is incredibly important:
Keep your shoulders down.
Your back should be straight, no bending or leaning to make the exercise easier.
Be slow and in control -- using your momentum means you aren't using your muscles.
1-2. Do reverse grip bent rows.
Stand with your feet shoulder-width apart. Bend at the waist (not the back) so that you are at a roughly 45° angle. Grip a barbell underhanded, so that your palms face upwards and your arms are straight. Pull the bar up to your chest by pulling your elbows back and curling up at the same time. Do 3 sets of 3-5 reps.
Think about contracting different muscles, such as your back or biceps, to change the focus of this exercise.
1-3. Do chin ups.
Grab a pull-up bar with both hand so that your palms face you and both pinkies are on the inside of your grip. Your hands should be a little less than shoulder width apart. Bend your knees slightly and cross your ankles Pull your chin up above the bar, keeping your torso straight. Do as many reps as you can -- pull-ups are difficult without a lot of training.
If you are struggling, try reverse chin-ups. Step on a box that allows you to start with your chin already above the bar and then pick your feet up. Slowly (over the course of 3-5 seconds), lower yourself back down to the box.
1-4. Do individual arm curls.
There are many variations on this, but they all use the same idea. Grip a barbell in one hand and, without using any other muscles, curl the weight up to your shoulder. Your lower arm and elbow should be the only things that move, allowing your biceps to get a full workout.
Try placing your elbow on your thigh while sitting. You can then use your other hand to hold it in place while you curl up.
Standing curls can allow you to work out both arms at once, alternating as you curl. You can even change the angle of your wrist to get slightly different parts of the bicep. Rotating them so that your thumbs are on top works the biceps slightly differently-- these are called "Hammer Curls."
2. Tricep Exercises
2-1. Do laying tricep presses.
Aptly nicknamed "skullcrushers," these isolate your triceps perfectly. Lay on a bench with a barbell in both hands. Lay the barbell over your forehead with your elbows pointing down and your hands shoulder-width apart. Bending only from your elbows, push the weight up until your elbows are almost fully extended. Slowly return the bar to your forehead for one full rep. Do 3 sets of 10-12 reps.
Your elbows may angle out a little bit, but you should try and keep them as parallel to your body as possible.
2-2. Do dips.
Dips utilize the weight of your entire body, making them crucial tricep building exercises. Grab a hold of a set of parallel bars, lifting your body up with your arms extended. Slightly bend your knees back and cross your ankles. Slowly lower your body down until your elbows are bent 90°, then raise yourself back up. Do 3 sets of 8-10 reps.
Keep your torso roughly perpendicular to the ground.
Do not let your elbows butterfly outward.
2-3. Do rope or cable pull-downs.
This only works at a gym, with a rope that pull down from above your head with adjustable weight. Stand facing the rope, feet a few inches apart. Grab the ends of the rope with your arms bent 90°, then bend at the elbow to pull the rope down to your thighs. Slowly return the rope to starting position. Keep your shoulders down as you exercise -- only your elbows and lower arms will move down.
To make it even harder, curve your wrists slowly out from the bottom so that your palms face outward.
2-4. Do dumbbell extensions.
Sit with a dumbbell in each hand. Push them up to the sky so that your elbows are by your ears and your palms face each other. Slowly lower the dumbbells back behind your head by bending at the elbows. Your shoulders should stay solid. Once the weight is behind your head, unbend your elbows and push your hands up to the sky. Do 3 sets of 10-12 reps.
Be careful lowering the weight -- you don't want to feel your arms being pulled back behind you. Keep the weight in control.
You can also use a cable for this exercise, pulling a low-hung cable from behind your back upwards towards the sky.
2-5. Move your hands closer together for close-grip push-ups or bench presses that target your triceps.
Take your normal chest exercises and use them to target your triceps by simply placing your hands closer together, roughly 6-8" inches apart. You will likely need to lower the weight for a bench-pressing or lower the reps for your push-ups.
Place your hands together in the under center of your chest, using your thumbs and pointer fingers to form a diamond under your breastbone. With body elongated and toes on the ground, lower yourself down so that your elbows flare out, then push back up to starting position.
Sit under the bar with your hands gripping roughly nipple width apart instead of your usual shoulder length. Lower the bar down to your chest, then use your triceps to push it back to starting position. Like usual, make sure you have a "spotter" behind you to catch any falling weight should it slip.
3. Deltoid Exercises
3-1. Do standing dumbbell presses.
Stand with your feet shoulder length apart, with a dumbbell in each hand. Raise the dumbbells so that your arms are bent 90° and the weight is near your ears. Your palms should face forward. In one fluid, smooth motion, push your hands up to the sky as if you were surrendering. Slowly return the weight to your ears to complete one rep. Do 3 sets of 10-12 reps.
A good starting weight is 10-15lbs.
3-2. Do shoulder flies.
Let your arms hang by your sides, with feet shoulder width apart. With a dumbbell in each arm, bend your arms 90° at the elbow so that the weights are out in front of your body at roughly waist height. Lift your elbows up and to the sides, as if they were wings. Once your elbow is even with your shoulder, slowly lower them back down. Focus on keeping your lower arm and wrists firm and even with your elbow -- do not let them drop and put stress on your elbow joints. Do 3 sets of 10-12 reps.
You can also keep your arms straight and use kettle bells, which hang from a handle, instead of dumbbells.
You can do these with resistance bands as well. Stand on the center of the band with each hand holding an end. With your arms extended at your sides, lift your arms out to the sides, as if they were wings, then return them with control to your sides.
3-3. Do upright rows.
Grab a barbell with both hands shoulder width apart. Stand up straight, holding the bar with your hands extended. Pull the bar straight up, along your torso, to your chin. Both elbows should point outwards when the bar is at your chin. Remember to keep your back and torso straight as you lift. Do 3 sets of 10-12 reps.
You can also do this with cable weights. Set the cable to start from the ground and pull it up just like a barbell.
3-4. Do front arm raises.
Grab a dumbbell in one hand. With your back straight and your feet firmly planted. Your arm should be fully extended by your side. Raise the weight, arm extended, in front of your body until your elbow is at shoulder height in front of you. Slowly lower the weight back down. Do 3 sets of 10-12 reps with each arm.
Do not let the weight rotate to either side, as this can cause joint damage.
Do not bend your back or lean to make the exercise easier.
3-5. Do neutral grip chin-ups.
The neutral grip means that your palms are both facing inward, towards each other. Grab the pull-up bar along the perpendicular grips, so that your thumb faces you and your pinkies face away. Pull your chest up to the bar so that your chin is even with your hands -- you will be at a roughly 45° angle with the ground. Slowly lower yourself back down, straightening your torso. Start with 3-5 reps, for as many sets as you can muster.
4. Getting the Most of your Workouts
4-1. Stretch before lifting.
Stretching will enable more flexibility during exercises. This also increases the amount of time you can exercise and decreases the chance of pulling a muscle. Perform each stretch for 12-15 seconds. Some good stretches include:
With your arms extended at your sides, rotate them in small circles. Slowly increase the size of the circles until you are making large, windmill-like motions.
Cross one arm over your chest at shoulder height. Take the other arm and pull the arm towards you by gripping on the tricep.
Reach with one arm back towards the center of your back so that your elbow is pointing up. Grab the elbow with your other hand and gently push it down so that you feel the stretch on the back of your arm.
Interlock your fingers, extend your arms, and lightly push from the center of your fingers out, all while keeping them interlocked.
4-2. Aim for 2-3 exercises for each muscle group, each workout.
Trying to do all of these exercises on the same day, especially when you are just starting out, will be very difficult. Instead, do an upper arm day where you do 2-3 exercises for each muscle group. The next time you work out, do 2-3 different exercises for each muscle. This keeps you fresh and prevents your muscles from acclimating to the workout, which slows muscle building.
4-3. Take a rest day between workouts.
Your muscles need time to grow, as muscle building involves ripping old fibers and replacing them with new ones. If you keep working out every day your body will never have the chance to build muscle and you risk injury. You can, however, work out other muscles during in-between days, like doing a leg workout.
4-4. Choose a weight that challenges you but doesn't hurt.
Start on lower weights and work up as you get stronger. As you are starting out, look for weights that challenge you on the last 3 reps of the first 2-3 sets, then really challenge you on the last set. Challenge means that you should aim for a weight you can still lift, but have to work to do so. You should struggle a bit on the last few reps, but you can push through the effort it to finish the set.
You should not be in pain -- this is the sign of potential injury. It should be hard because you are tired, not hurting.
4-5. Add weight slowly as you get stronger.
If you are no longer tired after 10 reps, it's time to add weight. Most upper arm muscles can't handle a lot of weight, so start at 10-15 lbs and move up or down from there by 2.5-5lbs. Remember that you want good, controlled lifts and releases on each exercise -- not jerking up and down.
Tips
Drink plenty of water, and eat a healthy, protein rich diet for faster growth.
Working on your upper arm muscles helps you to get rid of underarm fat as well.
Warnings
Don't carry anything too heavy for you.
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{
"create_time": "20230517 10:59:17",
"回答明细": "{\"回答\": \"1. Bicep Exercises\\n1-1. Do bicep curls.\\nThe most basic and powerful bicep workout, curls get the most \\\"bang for your buck.\\\" Take a barbell in both hands and hold it by your thighs, both arms extended but bent slightly at the elbow. Curl the bar up to your chest, then slowly lower it back down. Do 3 sets of 10-12 reps. Proper form, however, is incredibly important:\\nKeep your shoulders down.\\nYour back should be straight, no bending or leaning to make the exercise easier.\\nBe slow and in control -- using your momentum means you aren't using your muscles.\\n1-2. Do reverse grip bent rows.\\nStand with your feet shoulder-width apart. Bend at the waist (not the back) so that you are at a roughly 45° angle. Grip a barbell underhanded, so that your palms face upwards and your arms are straight. Pull the bar up to your chest by pulling your elbows back and curling up at the same time. Do 3 sets of 3-5 reps.\\nThink about contracting different muscles, such as your back or biceps, to change the focus of this exercise.\\n1-3. Do chin ups.\\nGrab a pull-up bar with both hand so that your palms face you and both pinkies are on the inside of your grip. Your hands should be a little less than shoulder width apart. Bend your knees slightly and cross your ankles Pull your chin up above the bar, keeping your torso straight. Do as many reps as you can -- pull-ups are difficult without a lot of training.\\nIf you are struggling, try reverse chin-ups. Step on a box that allows you to start with your chin already above the bar and then pick your feet up. Slowly (over the course of 3-5 seconds), lower yourself back down to the box.\\n1-4. Do individual arm curls.\\nThere are many variations on this, but they all use the same idea. Grip a barbell in one hand and, without using any other muscles, curl the weight up to your shoulder. Your lower arm and elbow should be the only things that move, allowing your biceps to get a full workout.\\nTry placing your elbow on your thigh while sitting. You can then use your other hand to hold it in place while you curl up.\\nStanding curls can allow you to work out both arms at once, alternating as you curl. You can even change the angle of your wrist to get slightly different parts of the bicep. Rotating them so that your thumbs are on top works the biceps slightly differently-- these are called \\\"Hammer Curls.\\\"\\n2. Tricep Exercises\\n2-1. Do laying tricep presses.\\nAptly nicknamed \\\"skullcrushers,\\\" these isolate your triceps perfectly. Lay on a bench with a barbell in both hands. Lay the barbell over your forehead with your elbows pointing down and your hands shoulder-width apart. Bending only from your elbows, push the weight up until your elbows are almost fully extended. Slowly return the bar to your forehead for one full rep. Do 3 sets of 10-12 reps.\\nYour elbows may angle out a little bit, but you should try and keep them as parallel to your body as possible.\\n2-2. Do dips.\\nDips utilize the weight of your entire body, making them crucial tricep building exercises. Grab a hold of a set of parallel bars, lifting your body up with your arms extended. Slightly bend your knees back and cross your ankles. Slowly lower your body down until your elbows are bent 90°, then raise yourself back up. Do 3 sets of 8-10 reps.\\nKeep your torso roughly perpendicular to the ground.\\nDo not let your elbows butterfly outward.\\n2-3. Do rope or cable pull-downs.\\nThis only works at a gym, with a rope that pull down from above your head with adjustable weight. Stand facing the rope, feet a few inches apart. Grab the ends of the rope with your arms bent 90°, then bend at the elbow to pull the rope down to your thighs. Slowly return the rope to starting position. Keep your shoulders down as you exercise -- only your elbows and lower arms will move down.\\nTo make it even harder, curve your wrists slowly out from the bottom so that your palms face outward.\\n2-4. Do dumbbell extensions.\\nSit with a dumbbell in each hand. Push them up to the sky so that your elbows are by your ears and your palms face each other. Slowly lower the dumbbells back behind your head by bending at the elbows. Your shoulders should stay solid. Once the weight is behind your head, unbend your elbows and push your hands up to the sky. Do 3 sets of 10-12 reps.\\nBe careful lowering the weight -- you don't want to feel your arms being pulled back behind you. Keep the weight in control.\\nYou can also use a cable for this exercise, pulling a low-hung cable from behind your back upwards towards the sky.\\n2-5. Move your hands closer together for close-grip push-ups or bench presses that target your triceps.\\nTake your normal chest exercises and use them to target your triceps by simply placing your hands closer together, roughly 6-8\\\" inches apart. You will likely need to lower the weight for a bench-pressing or lower the reps for your push-ups.\\n\\n Place your hands together in the under center of your chest, using your thumbs and pointer fingers to form a diamond under your breastbone. With body elongated and toes on the ground, lower yourself down so that your elbows flare out, then push back up to starting position.\\n Sit under the bar with your hands gripping roughly nipple width apart instead of your usual shoulder length. Lower the bar down to your chest, then use your triceps to push it back to starting position. Like usual, make sure you have a \\\"spotter\\\" behind you to catch any falling weight should it slip.\\n3. Deltoid Exercises\\n3-1. Do standing dumbbell presses.\\nStand with your feet shoulder length apart, with a dumbbell in each hand. Raise the dumbbells so that your arms are bent 90° and the weight is near your ears. Your palms should face forward. In one fluid, smooth motion, push your hands up to the sky as if you were surrendering. Slowly return the weight to your ears to complete one rep. Do 3 sets of 10-12 reps.\\nA good starting weight is 10-15lbs.\\n3-2. Do shoulder flies.\\nLet your arms hang by your sides, with feet shoulder width apart. With a dumbbell in each arm, bend your arms 90° at the elbow so that the weights are out in front of your body at roughly waist height. Lift your elbows up and to the sides, as if they were wings. Once your elbow is even with your shoulder, slowly lower them back down. Focus on keeping your lower arm and wrists firm and even with your elbow -- do not let them drop and put stress on your elbow joints. Do 3 sets of 10-12 reps.\\nYou can also keep your arms straight and use kettle bells, which hang from a handle, instead of dumbbells.\\nYou can do these with resistance bands as well. Stand on the center of the band with each hand holding an end. With your arms extended at your sides, lift your arms out to the sides, as if they were wings, then return them with control to your sides.\\n3-3. Do upright rows.\\nGrab a barbell with both hands shoulder width apart. Stand up straight, holding the bar with your hands extended. Pull the bar straight up, along your torso, to your chin. Both elbows should point outwards when the bar is at your chin. Remember to keep your back and torso straight as you lift. Do 3 sets of 10-12 reps.\\nYou can also do this with cable weights. Set the cable to start from the ground and pull it up just like a barbell.\\n3-4. Do front arm raises.\\nGrab a dumbbell in one hand. With your back straight and your feet firmly planted. Your arm should be fully extended by your side. Raise the weight, arm extended, in front of your body until your elbow is at shoulder height in front of you. Slowly lower the weight back down. Do 3 sets of 10-12 reps with each arm.\\nDo not let the weight rotate to either side, as this can cause joint damage.\\nDo not bend your back or lean to make the exercise easier.\\n3-5. Do neutral grip chin-ups.\\nThe neutral grip means that your palms are both facing inward, towards each other. Grab the pull-up bar along the perpendicular grips, so that your thumb faces you and your pinkies face away. Pull your chest up to the bar so that your chin is even with your hands -- you will be at a roughly 45° angle with the ground. Slowly lower yourself back down, straightening your torso. Start with 3-5 reps, for as many sets as you can muster.\\n4. Getting the Most of your Workouts\\n4-1. Stretch before lifting.\\nStretching will enable more flexibility during exercises. This also increases the amount of time you can exercise and decreases the chance of pulling a muscle. Perform each stretch for 12-15 seconds. Some good stretches include:\\nWith your arms extended at your sides, rotate them in small circles. Slowly increase the size of the circles until you are making large, windmill-like motions.\\nCross one arm over your chest at shoulder height. Take the other arm and pull the arm towards you by gripping on the tricep.\\nReach with one arm back towards the center of your back so that your elbow is pointing up. Grab the elbow with your other hand and gently push it down so that you feel the stretch on the back of your arm.\\nInterlock your fingers, extend your arms, and lightly push from the center of your fingers out, all while keeping them interlocked.\\n4-2. Aim for 2-3 exercises for each muscle group, each workout.\\nTrying to do all of these exercises on the same day, especially when you are just starting out, will be very difficult. Instead, do an upper arm day where you do 2-3 exercises for each muscle group. The next time you work out, do 2-3 different exercises for each muscle. This keeps you fresh and prevents your muscles from acclimating to the workout, which slows muscle building.\\n4-3. Take a rest day between workouts.\\nYour muscles need time to grow, as muscle building involves ripping old fibers and replacing them with new ones. If you keep working out every day your body will never have the chance to build muscle and you risk injury. You can, however, work out other muscles during in-between days, like doing a leg workout.\\n4-4. Choose a weight that challenges you but doesn't hurt.\\nStart on lower weights and work up as you get stronger. As you are starting out, look for weights that challenge you on the last 3 reps of the first 2-3 sets, then really challenge you on the last set. Challenge means that you should aim for a weight you can still lift, but have to work to do so. You should struggle a bit on the last few reps, but you can push through the effort it to finish the set.\\nYou should not be in pain -- this is the sign of potential injury. It should be hard because you are tired, not hurting.\\n4-5. Add weight slowly as you get stronger.\\nIf you are no longer tired after 10 reps, it's time to add weight. Most upper arm muscles can't handle a lot of weight, so start at 10-15 lbs and move up or down from there by 2.5-5lbs. Remember that you want good, controlled lifts and releases on each exercise -- not jerking up and down.\\nTips\\nDrink plenty of water, and eat a healthy, protein rich diet for faster growth.\\nWorking on your upper arm muscles helps you to get rid of underarm fat as well.\\nWarnings\\nDon't carry anything too heavy for you.\\n\", \"简要回答\": \"Often called as \\\"beach muscles\\\" because they look great in a tank top or swimsuit, your upper arms are an essential part of any bodybuilding regime. There are three main muscle groups to focus on when building your upper arms: your biceps, triceps, and deltoids. Focusing on these areas is easy, as they are well defined and utilize very different motions.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Bicep Exercises\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do bicep curls.\", \"描述\": \"The most basic and powerful bicep workout, curls get the most \\\"bang for your buck.\\\" Take a barbell in both hands and hold it by your thighs, both arms extended but bent slightly at the elbow. Curl the bar up to your chest, then slowly lower it back down. Do 3 sets of 10-12 reps. Proper form, however, is incredibly important:\\nKeep your shoulders down.\\nYour back should be straight, no bending or leaning to make the exercise easier.\\nBe slow and in control -- using your momentum means you aren't using your muscles.\"}, {\"编号\": 2, \"标题\": \"Do reverse grip bent rows.\", \"描述\": \"Stand with your feet shoulder-width apart. Bend at the waist (not the back) so that you are at a roughly 45° angle. Grip a barbell underhanded, so that your palms face upwards and your arms are straight. Pull the bar up to your chest by pulling your elbows back and curling up at the same time. Do 3 sets of 3-5 reps.\\nThink about contracting different muscles, such as your back or biceps, to change the focus of this exercise.\"}, {\"编号\": 3, \"标题\": \"Do chin ups.\", \"描述\": \"Grab a pull-up bar with both hand so that your palms face you and both pinkies are on the inside of your grip. Your hands should be a little less than shoulder width apart. Bend your knees slightly and cross your ankles Pull your chin up above the bar, keeping your torso straight. Do as many reps as you can -- pull-ups are difficult without a lot of training.\\nIf you are struggling, try reverse chin-ups. Step on a box that allows you to start with your chin already above the bar and then pick your feet up. Slowly (over the course of 3-5 seconds), lower yourself back down to the box.\"}, {\"编号\": 4, \"标题\": \"Do individual arm curls.\", \"描述\": \"There are many variations on this, but they all use the same idea. Grip a barbell in one hand and, without using any other muscles, curl the weight up to your shoulder. Your lower arm and elbow should be the only things that move, allowing your biceps to get a full workout.\\nTry placing your elbow on your thigh while sitting. You can then use your other hand to hold it in place while you curl up.\\nStanding curls can allow you to work out both arms at once, alternating as you curl. You can even change the angle of your wrist to get slightly different parts of the bicep. Rotating them so that your thumbs are on top works the biceps slightly differently-- these are called \\\"Hammer Curls.\\\"\"}]}, {\"编号\": 2, \"标题\": \"Tricep Exercises\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do laying tricep presses.\", \"描述\": \"Aptly nicknamed \\\"skullcrushers,\\\" these isolate your triceps perfectly. Lay on a bench with a barbell in both hands. Lay the barbell over your forehead with your elbows pointing down and your hands shoulder-width apart. Bending only from your elbows, push the weight up until your elbows are almost fully extended. Slowly return the bar to your forehead for one full rep. Do 3 sets of 10-12 reps.\\nYour elbows may angle out a little bit, but you should try and keep them as parallel to your body as possible.\"}, {\"编号\": 2, \"标题\": \"Do dips.\", \"描述\": \"Dips utilize the weight of your entire body, making them crucial tricep building exercises. Grab a hold of a set of parallel bars, lifting your body up with your arms extended. Slightly bend your knees back and cross your ankles. Slowly lower your body down until your elbows are bent 90°, then raise yourself back up. Do 3 sets of 8-10 reps.\\nKeep your torso roughly perpendicular to the ground.\\nDo not let your elbows butterfly outward.\"}, {\"编号\": 3, \"标题\": \"Do rope or cable pull-downs.\", \"描述\": \"This only works at a gym, with a rope that pull down from above your head with adjustable weight. Stand facing the rope, feet a few inches apart. Grab the ends of the rope with your arms bent 90°, then bend at the elbow to pull the rope down to your thighs. Slowly return the rope to starting position. Keep your shoulders down as you exercise -- only your elbows and lower arms will move down.\\nTo make it even harder, curve your wrists slowly out from the bottom so that your palms face outward.\"}, {\"编号\": 4, \"标题\": \"Do dumbbell extensions.\", \"描述\": \"Sit with a dumbbell in each hand. Push them up to the sky so that your elbows are by your ears and your palms face each other. Slowly lower the dumbbells back behind your head by bending at the elbows. Your shoulders should stay solid. Once the weight is behind your head, unbend your elbows and push your hands up to the sky. Do 3 sets of 10-12 reps.\\nBe careful lowering the weight -- you don't want to feel your arms being pulled back behind you. Keep the weight in control.\\nYou can also use a cable for this exercise, pulling a low-hung cable from behind your back upwards towards the sky.\"}, {\"编号\": 5, \"标题\": \"Move your hands closer together for close-grip push-ups or bench presses that target your triceps.\", \"描述\": \"Take your normal chest exercises and use them to target your triceps by simply placing your hands closer together, roughly 6-8\\\" inches apart. You will likely need to lower the weight for a bench-pressing or lower the reps for your push-ups.\\n\\n Place your hands together in the under center of your chest, using your thumbs and pointer fingers to form a diamond under your breastbone. With body elongated and toes on the ground, lower yourself down so that your elbows flare out, then push back up to starting position.\\n Sit under the bar with your hands gripping roughly nipple width apart instead of your usual shoulder length. Lower the bar down to your chest, then use your triceps to push it back to starting position. Like usual, make sure you have a \\\"spotter\\\" behind you to catch any falling weight should it slip.\"}]}, {\"编号\": 3, \"标题\": \"Deltoid Exercises\", \"步骤\": [{\"编号\": 1, \"标题\": \"Do standing dumbbell presses.\", \"描述\": \"Stand with your feet shoulder length apart, with a dumbbell in each hand. Raise the dumbbells so that your arms are bent 90° and the weight is near your ears. Your palms should face forward. In one fluid, smooth motion, push your hands up to the sky as if you were surrendering. Slowly return the weight to your ears to complete one rep. Do 3 sets of 10-12 reps.\\nA good starting weight is 10-15lbs.\"}, {\"编号\": 2, \"标题\": \"Do shoulder flies.\", \"描述\": \"Let your arms hang by your sides, with feet shoulder width apart. With a dumbbell in each arm, bend your arms 90° at the elbow so that the weights are out in front of your body at roughly waist height. Lift your elbows up and to the sides, as if they were wings. Once your elbow is even with your shoulder, slowly lower them back down. Focus on keeping your lower arm and wrists firm and even with your elbow -- do not let them drop and put stress on your elbow joints. Do 3 sets of 10-12 reps.\\nYou can also keep your arms straight and use kettle bells, which hang from a handle, instead of dumbbells.\\nYou can do these with resistance bands as well. Stand on the center of the band with each hand holding an end. With your arms extended at your sides, lift your arms out to the sides, as if they were wings, then return them with control to your sides.\"}, {\"编号\": 3, \"标题\": \"Do upright rows.\", \"描述\": \"Grab a barbell with both hands shoulder width apart. Stand up straight, holding the bar with your hands extended. Pull the bar straight up, along your torso, to your chin. Both elbows should point outwards when the bar is at your chin. Remember to keep your back and torso straight as you lift. Do 3 sets of 10-12 reps.\\nYou can also do this with cable weights. Set the cable to start from the ground and pull it up just like a barbell.\"}, {\"编号\": 4, \"标题\": \"Do front arm raises.\", \"描述\": \"Grab a dumbbell in one hand. With your back straight and your feet firmly planted. Your arm should be fully extended by your side. Raise the weight, arm extended, in front of your body until your elbow is at shoulder height in front of you. Slowly lower the weight back down. Do 3 sets of 10-12 reps with each arm.\\nDo not let the weight rotate to either side, as this can cause joint damage.\\nDo not bend your back or lean to make the exercise easier.\"}, {\"编号\": 5, \"标题\": \"Do neutral grip chin-ups.\", \"描述\": \"The neutral grip means that your palms are both facing inward, towards each other. Grab the pull-up bar along the perpendicular grips, so that your thumb faces you and your pinkies face away. Pull your chest up to the bar so that your chin is even with your hands -- you will be at a roughly 45° angle with the ground. Slowly lower yourself back down, straightening your torso. Start with 3-5 reps, for as many sets as you can muster.\"}]}, {\"编号\": 4, \"标题\": \"Getting the Most of your Workouts\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stretch before lifting.\", \"描述\": \"Stretching will enable more flexibility during exercises. This also increases the amount of time you can exercise and decreases the chance of pulling a muscle. Perform each stretch for 12-15 seconds. Some good stretches include:\\nWith your arms extended at your sides, rotate them in small circles. Slowly increase the size of the circles until you are making large, windmill-like motions.\\nCross one arm over your chest at shoulder height. Take the other arm and pull the arm towards you by gripping on the tricep.\\nReach with one arm back towards the center of your back so that your elbow is pointing up. Grab the elbow with your other hand and gently push it down so that you feel the stretch on the back of your arm.\\nInterlock your fingers, extend your arms, and lightly push from the center of your fingers out, all while keeping them interlocked.\"}, {\"编号\": 2, \"标题\": \"Aim for 2-3 exercises for each muscle group, each workout.\", \"描述\": \"Trying to do all of these exercises on the same day, especially when you are just starting out, will be very difficult. Instead, do an upper arm day where you do 2-3 exercises for each muscle group. The next time you work out, do 2-3 different exercises for each muscle. This keeps you fresh and prevents your muscles from acclimating to the workout, which slows muscle building.\"}, {\"编号\": 3, \"标题\": \"Take a rest day between workouts.\", \"描述\": \"Your muscles need time to grow, as muscle building involves ripping old fibers and replacing them with new ones. If you keep working out every day your body will never have the chance to build muscle and you risk injury. You can, however, work out other muscles during in-between days, like doing a leg workout.\"}, {\"编号\": 4, \"标题\": \"Choose a weight that challenges you but doesn't hurt.\", \"描述\": \"Start on lower weights and work up as you get stronger. As you are starting out, look for weights that challenge you on the last 3 reps of the first 2-3 sets, then really challenge you on the last set. Challenge means that you should aim for a weight you can still lift, but have to work to do so. You should struggle a bit on the last few reps, but you can push through the effort it to finish the set.\\nYou should not be in pain -- this is the sign of potential injury. It should be hard because you are tired, not hurting.\"}, {\"编号\": 5, \"标题\": \"Add weight slowly as you get stronger.\", \"描述\": \"If you are no longer tired after 10 reps, it's time to add weight. Most upper arm muscles can't handle a lot of weight, so start at 10-15 lbs and move up or down from there by 2.5-5lbs. Remember that you want good, controlled lifts and releases on each exercise -- not jerking up and down.\"}], \"小提示\": [\"Drink plenty of water, and eat a healthy, protein rich diet for faster growth.\\n\", \"Working on your upper arm muscles helps you to get rid of underarm fat as well.\\n\"], \"注意事项\": [\"Don't carry anything too heavy for you.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,209 |
How to Build a BBQ Pit
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1. Planning
1-1. Decide on a good location.
It's important to have a great location for your BBQ pit. You don't want it too far away from your house so you have to carry all the food and utensils too far, but you don't want to put it somewhere where the smoke will blow straight into your or your neighbour's house. More important than convenience elements, however, are the safety factors which you should bear in mind.
Be sure you place it away from overhanging trees, buildings and fences which could be damaged by the smoke or catch fire.
If you are building it on the surface, it should be placed on level ground.
Make sure you have enough room in the area for a few lawn chairs and a small table.
1-2. Decide what kind of pit to go for.
There are a huge variety of potential barbeque pits, and you can even be creative in your design. Find one you like and you have the right space for. Check you can afford all the materials and you have the time to work on it. There's nothing worse than leaving something half-finished.
Rope in a few friends or family members to help, especially if they are quite good with their hands. You can pay them back with grilled meat.
1-3. Draw out your plan.
Barbecue pit plans vary from the very simple, to the very complicated and ornate. If you are building it from scratch, you can find some plans to follow on the internet. If you are not so experienced in building, it might be a good idea to start off with a relatively simple plan. You can lay it out on the ground to get a clear picture of the size and shape.
A rectangular shape with sides that reach up to around waist-height is fine.
You can add more elements, such as a cooling rack, or a smoker.
2. Making a Budget Shallow Pit Barbecue
2-1. Get your tools.
For this most simple of Barbecue pit options, you need little few tools. But before you start, be sure to have gathered up a shovel, some bricks or cinderblocks (optional mortar), a grill, a spirit level, and something that you can use to cover the pit when you are not using it. You can also use some gravel, sand, paving slabs or excess bricks.
2-2. Dig a hole the depth of one brick turned vertically.
The first step to making a basic Barbecue pit is digging a hole (not larger than you can cover with your grill) at an appropriate and safe place in your backyard. A basic pit could be the depth of one brick or cinderblock (whichever you are using) turned vertically. You can make it bigger or smaller depending on your requirements, and you can use it as a smoker too.
A rectangle or square is the easiest shape to use.
2-3. Use bricks or cinderblocks to secure the sides.
Once you have the hole, knock in the bricks around the edges to give it a solid structure. It's best to use some mortar to fix it in place and be sure that the bricks will not become dislodged and fall into the hole. You can look at some pictures online to see how it ought to look.
You could even make a pit without putting bricks along the sides, but this is a good idea to make it more secure and lasting.
2-4. Check it is level.
Lay a spirit level over the top of the pit to check that it is level. If it is too large for your spirit level, you can place a longer plank of wood over it the hole and put the spirit level on top of that. Try laying your grill over the top of the pit to check that it sits on it nicely and does not slide off to one side.
2-5. Use slabs and gravel for optional extra touches.
You can place some slabs around the edges of the pit on the grass to give you an area to place your grill and clearly demarcate the area where the Barbecue is. This is an excellent way to make it more of a feature, and you can be creative with how you lay out it. The fire shouldn't come in contact with any grass (a wildfire is the last thing you want when having a barbecue).
If you don't do this you should clear away the grass from the edges of the pit for safety reasons.
You can spread some gravel, or masonry sand in the base of the pit to so you are not burning wood directly on the soil.
2-6. Set up the grill.
The gridiron is now ready to be added to your project. Now that you have your formation set up, you can lay your grill across the hole. You can add some bricks or cinder blocks around the edges to hold it in place more securely.
3. Making an Above-Ground Barbecue Pit You Can Disassemble
3-1. Get your tools and equipment.
To make an above-ground pit that you can take down again with little fuss, all you really need are some bricks or cinderblocks, and your grill. A steel sheet will be necessary if you are building it up fairly high above the ground. This is a job that is very easy to quick to do, but you still need to take care with the construction and follow the safety precautions as you would with a more complex Barbecue pit.
As always, how many cinder blocks or bricks you need will depend on the size of the pit you want to construct.
3-2. Preparing the site.
Once you have chosen a safe place to put it, you need to do a bit of work preparing the ground. The main job is to clear the space and make sure that the ground is level and flat. If it isn't level you will end up with a wonky grill, which could end in disaster.
3-3. Build up your layers.
Now lay out the bricks or cinderblocks according to the size you want and the plan you have drawn up. Be sure to measure everything carefully and check the stability of it all as you go. If it doesn't seem stable you need to step back and have a rethink. This will most likely be because the ground isn't sufficiently level for the blocks to sit easily on it.
You can build them up in a simple regular-sided shape, or try a circle. This might require you to cut the blocks, which will require more tools, like a chisel and hammer.
3-4. Add an optional shelf.
If you building it up quite high, you don't want the coals to be too far away from the grill. Think about how low you drop the grill down over the coals when you use a regular stand-alone Barbecue. A good way to take account of this is to add a steel shelf two bricks below where you will be putting the grill.
3-5. Add the extra layers of brick and secure the grill.
Once you have installed the shelf build up two more layers on the same pattern you have been using. You can just lay the grill on top of your top layer, but you could add another layer of bricks around the edges to help keep it in place.
4. Building a Permanent Above-Ground Barbecue Pit
4-1. Get a plan you are confident with.
If you decide to build a serious brick Barbecue pit, you will need some good plans and plenty of time and material. You will need to use mortar to fix the bricks or blocks you use, so be sure you are comfortable taking this on. Once you build a fixed aboveground Barbecue pit, it's not so easy to knock it down again.
4-2. Get together everything you need.
These pits require quite a lot more equipment, expense and technical skills to construct. You will a shovel, mortar mix, cement mix, bricks or cinderblocks, a fire tray (depending on the height of your Barbecue), a grill, as well as a spirit level, water and hand tamps. You will also need metal braces to attach you grill to the bricks.
4-3. Lay out the foundations.
A big brick Barbecue is a heavy thing that needs good foundations to support it. It is possible to use a base of stone and sand like the more simple versions, but it is recommended that for a large fixed pit, you prepare you solid foundations. To do this, you will need to dig down around four inches inside the area where you are building the Barbecue, and pour in concrete.
You will need to leave for around 48 hours to set.
It's also a good idea to have a slight slope so rainwater will run off the concrete rather than collecting on top of it.
4-4. Build up the bricks.
When the foundations are set, you need to start building up the bricks around the sides using the mortar, trowel, and hand tamper. Take time over this, and keep it nice and neat. Mortar dries relatively quickly, so be sure to have all your bricks or cinderblocks to hand before you start.
Put bricks in the corners first, and work out from there, removing the excess mortar that is squeezed out from between bricks as you go.
Fill any gaps with excess mortar.
Each new layer of bricks should begin with a layer of mortar on top of the previous layer on bricks, which the new bricks are placed onto.
Be sure to look at a brick laying tutorial first, if you haven't done this before.
4-5. Attach the metal braces for the grill.
Once you have got your bricks up to the height you want, add one more layer of mortar and affix the metal braces at the appropriate places on the top layer of bricks. This should set fairly quickly, but don't walk off and leave it. Once it is set attach the grill across the top.
4-6. Finished.
Tips
Build your formation in a rectangular shape to make all of the block-work easier, as everything is simpler when symmetrical.
When your fire is out, you don't have to sweep away the ashes unless they are in excess.
If you don't have any charcoal, use wood, or even large rocks--wood turns gray when it's burned out and radiating heat. Rocks also hold and radiate a lot of heat; using them together means having a lot of heat to cook with, which is good if you plan on using it for that purpose.
Warnings
Please be sure not to start a fire anywhere near something else that could unintentionally be lit ablaze, such as a building or plant life
Please, watch the fire at all times. The cinder blocks do prevent it from spreading, but they will not stop any stray embers, which is why you must be outside at all times while cooking.
If a fire is started or has been started, do not touch the grill, as it is hot and can severely burn you.
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{
"create_time": "20230517 10:59:17",
"回答明细": "{\"回答\": \"1. Planning\\n1-1. Decide on a good location.\\nIt's important to have a great location for your BBQ pit. You don't want it too far away from your house so you have to carry all the food and utensils too far, but you don't want to put it somewhere where the smoke will blow straight into your or your neighbour's house. More important than convenience elements, however, are the safety factors which you should bear in mind.\\nBe sure you place it away from overhanging trees, buildings and fences which could be damaged by the smoke or catch fire.\\nIf you are building it on the surface, it should be placed on level ground.\\nMake sure you have enough room in the area for a few lawn chairs and a small table.\\n1-2. Decide what kind of pit to go for.\\nThere are a huge variety of potential barbeque pits, and you can even be creative in your design. Find one you like and you have the right space for. Check you can afford all the materials and you have the time to work on it. There's nothing worse than leaving something half-finished.\\nRope in a few friends or family members to help, especially if they are quite good with their hands. You can pay them back with grilled meat.\\n1-3. Draw out your plan.\\nBarbecue pit plans vary from the very simple, to the very complicated and ornate. If you are building it from scratch, you can find some plans to follow on the internet. If you are not so experienced in building, it might be a good idea to start off with a relatively simple plan. You can lay it out on the ground to get a clear picture of the size and shape.\\nA rectangular shape with sides that reach up to around waist-height is fine.\\nYou can add more elements, such as a cooling rack, or a smoker.\\n2. Making a Budget Shallow Pit Barbecue\\n2-1. Get your tools.\\nFor this most simple of Barbecue pit options, you need little few tools. But before you start, be sure to have gathered up a shovel, some bricks or cinderblocks (optional mortar), a grill, a spirit level, and something that you can use to cover the pit when you are not using it. You can also use some gravel, sand, paving slabs or excess bricks.\\n2-2. Dig a hole the depth of one brick turned vertically.\\nThe first step to making a basic Barbecue pit is digging a hole (not larger than you can cover with your grill) at an appropriate and safe place in your backyard. A basic pit could be the depth of one brick or cinderblock (whichever you are using) turned vertically. You can make it bigger or smaller depending on your requirements, and you can use it as a smoker too.\\nA rectangle or square is the easiest shape to use.\\n2-3. Use bricks or cinderblocks to secure the sides.\\nOnce you have the hole, knock in the bricks around the edges to give it a solid structure. It's best to use some mortar to fix it in place and be sure that the bricks will not become dislodged and fall into the hole. You can look at some pictures online to see how it ought to look.\\nYou could even make a pit without putting bricks along the sides, but this is a good idea to make it more secure and lasting.\\n2-4. Check it is level.\\nLay a spirit level over the top of the pit to check that it is level. If it is too large for your spirit level, you can place a longer plank of wood over it the hole and put the spirit level on top of that. Try laying your grill over the top of the pit to check that it sits on it nicely and does not slide off to one side.\\n2-5. Use slabs and gravel for optional extra touches.\\nYou can place some slabs around the edges of the pit on the grass to give you an area to place your grill and clearly demarcate the area where the Barbecue is. This is an excellent way to make it more of a feature, and you can be creative with how you lay out it. The fire shouldn't come in contact with any grass (a wildfire is the last thing you want when having a barbecue).\\nIf you don't do this you should clear away the grass from the edges of the pit for safety reasons.\\nYou can spread some gravel, or masonry sand in the base of the pit to so you are not burning wood directly on the soil.\\n2-6. Set up the grill.\\nThe gridiron is now ready to be added to your project. Now that you have your formation set up, you can lay your grill across the hole. You can add some bricks or cinder blocks around the edges to hold it in place more securely.\\n3. Making an Above-Ground Barbecue Pit You Can Disassemble\\n3-1. Get your tools and equipment.\\nTo make an above-ground pit that you can take down again with little fuss, all you really need are some bricks or cinderblocks, and your grill. A steel sheet will be necessary if you are building it up fairly high above the ground. This is a job that is very easy to quick to do, but you still need to take care with the construction and follow the safety precautions as you would with a more complex Barbecue pit.\\nAs always, how many cinder blocks or bricks you need will depend on the size of the pit you want to construct.\\n3-2. Preparing the site.\\nOnce you have chosen a safe place to put it, you need to do a bit of work preparing the ground. The main job is to clear the space and make sure that the ground is level and flat. If it isn't level you will end up with a wonky grill, which could end in disaster.\\n3-3. Build up your layers.\\nNow lay out the bricks or cinderblocks according to the size you want and the plan you have drawn up. Be sure to measure everything carefully and check the stability of it all as you go. If it doesn't seem stable you need to step back and have a rethink. This will most likely be because the ground isn't sufficiently level for the blocks to sit easily on it.\\nYou can build them up in a simple regular-sided shape, or try a circle. This might require you to cut the blocks, which will require more tools, like a chisel and hammer.\\n3-4. Add an optional shelf.\\nIf you building it up quite high, you don't want the coals to be too far away from the grill. Think about how low you drop the grill down over the coals when you use a regular stand-alone Barbecue. A good way to take account of this is to add a steel shelf two bricks below where you will be putting the grill.\\n3-5. Add the extra layers of brick and secure the grill.\\nOnce you have installed the shelf build up two more layers on the same pattern you have been using. You can just lay the grill on top of your top layer, but you could add another layer of bricks around the edges to help keep it in place.\\n4. Building a Permanent Above-Ground Barbecue Pit\\n4-1. Get a plan you are confident with.\\nIf you decide to build a serious brick Barbecue pit, you will need some good plans and plenty of time and material. You will need to use mortar to fix the bricks or blocks you use, so be sure you are comfortable taking this on. Once you build a fixed aboveground Barbecue pit, it's not so easy to knock it down again.\\n4-2. Get together everything you need.\\nThese pits require quite a lot more equipment, expense and technical skills to construct. You will a shovel, mortar mix, cement mix, bricks or cinderblocks, a fire tray (depending on the height of your Barbecue), a grill, as well as a spirit level, water and hand tamps. You will also need metal braces to attach you grill to the bricks.\\n4-3. Lay out the foundations.\\nA big brick Barbecue is a heavy thing that needs good foundations to support it. It is possible to use a base of stone and sand like the more simple versions, but it is recommended that for a large fixed pit, you prepare you solid foundations. To do this, you will need to dig down around four inches inside the area where you are building the Barbecue, and pour in concrete.\\nYou will need to leave for around 48 hours to set.\\nIt's also a good idea to have a slight slope so rainwater will run off the concrete rather than collecting on top of it.\\n4-4. Build up the bricks.\\nWhen the foundations are set, you need to start building up the bricks around the sides using the mortar, trowel, and hand tamper. Take time over this, and keep it nice and neat. Mortar dries relatively quickly, so be sure to have all your bricks or cinderblocks to hand before you start.\\nPut bricks in the corners first, and work out from there, removing the excess mortar that is squeezed out from between bricks as you go.\\nFill any gaps with excess mortar.\\nEach new layer of bricks should begin with a layer of mortar on top of the previous layer on bricks, which the new bricks are placed onto.\\nBe sure to look at a brick laying tutorial first, if you haven't done this before.\\n4-5. Attach the metal braces for the grill.\\nOnce you have got your bricks up to the height you want, add one more layer of mortar and affix the metal braces at the appropriate places on the top layer of bricks. This should set fairly quickly, but don't walk off and leave it. Once it is set attach the grill across the top.\\n4-6. Finished.\\n\\nTips\\nBuild your formation in a rectangular shape to make all of the block-work easier, as everything is simpler when symmetrical.\\nWhen your fire is out, you don't have to sweep away the ashes unless they are in excess.\\nIf you don't have any charcoal, use wood, or even large rocks--wood turns gray when it's burned out and radiating heat. Rocks also hold and radiate a lot of heat; using them together means having a lot of heat to cook with, which is good if you plan on using it for that purpose.\\nWarnings\\nPlease be sure not to start a fire anywhere near something else that could unintentionally be lit ablaze, such as a building or plant life\\nPlease, watch the fire at all times. The cinder blocks do prevent it from spreading, but they will not stop any stray embers, which is why you must be outside at all times while cooking.\\nIf a fire is started or has been started, do not touch the grill, as it is hot and can severely burn you.\\n\", \"简要回答\": \"Building your own Barbecue pit can be as simple or as complicated as you like. If you love to Barbecue, what's better than having your own custom made pit in your backyard. It's more authentic than one that you wheel out every now and then, and it can double up as a smoker. You can make your own backyard pit for relatively little money, time and labour, but you will get out what you put in. Be sure to take safety seriously, plan what you are going to do, and take some time with the construction, and you could be enjoying barbecuing in your own pit this summer.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Planning\", \"步骤\": [{\"编号\": 1, \"标题\": \"Decide on a good location.\", \"描述\": \"It's important to have a great location for your BBQ pit. You don't want it too far away from your house so you have to carry all the food and utensils too far, but you don't want to put it somewhere where the smoke will blow straight into your or your neighbour's house. More important than convenience elements, however, are the safety factors which you should bear in mind.\\nBe sure you place it away from overhanging trees, buildings and fences which could be damaged by the smoke or catch fire.\\nIf you are building it on the surface, it should be placed on level ground.\\nMake sure you have enough room in the area for a few lawn chairs and a small table.\"}, {\"编号\": 2, \"标题\": \"Decide what kind of pit to go for.\", \"描述\": \"There are a huge variety of potential barbeque pits, and you can even be creative in your design. Find one you like and you have the right space for. Check you can afford all the materials and you have the time to work on it. There's nothing worse than leaving something half-finished.\\nRope in a few friends or family members to help, especially if they are quite good with their hands. You can pay them back with grilled meat.\"}, {\"编号\": 3, \"标题\": \"Draw out your plan.\", \"描述\": \"Barbecue pit plans vary from the very simple, to the very complicated and ornate. If you are building it from scratch, you can find some plans to follow on the internet. If you are not so experienced in building, it might be a good idea to start off with a relatively simple plan. You can lay it out on the ground to get a clear picture of the size and shape.\\nA rectangular shape with sides that reach up to around waist-height is fine.\\nYou can add more elements, such as a cooling rack, or a smoker.\"}]}, {\"编号\": 2, \"标题\": \"Making a Budget Shallow Pit Barbecue\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get your tools.\", \"描述\": \"For this most simple of Barbecue pit options, you need little few tools. But before you start, be sure to have gathered up a shovel, some bricks or cinderblocks (optional mortar), a grill, a spirit level, and something that you can use to cover the pit when you are not using it. You can also use some gravel, sand, paving slabs or excess bricks.\"}, {\"编号\": 2, \"标题\": \"Dig a hole the depth of one brick turned vertically.\", \"描述\": \"The first step to making a basic Barbecue pit is digging a hole (not larger than you can cover with your grill) at an appropriate and safe place in your backyard. A basic pit could be the depth of one brick or cinderblock (whichever you are using) turned vertically. You can make it bigger or smaller depending on your requirements, and you can use it as a smoker too.\\nA rectangle or square is the easiest shape to use.\"}, {\"编号\": 3, \"标题\": \"Use bricks or cinderblocks to secure the sides.\", \"描述\": \"Once you have the hole, knock in the bricks around the edges to give it a solid structure. It's best to use some mortar to fix it in place and be sure that the bricks will not become dislodged and fall into the hole. You can look at some pictures online to see how it ought to look.\\nYou could even make a pit without putting bricks along the sides, but this is a good idea to make it more secure and lasting.\"}, {\"编号\": 4, \"标题\": \"Check it is level.\", \"描述\": \"Lay a spirit level over the top of the pit to check that it is level. If it is too large for your spirit level, you can place a longer plank of wood over it the hole and put the spirit level on top of that. Try laying your grill over the top of the pit to check that it sits on it nicely and does not slide off to one side.\"}, {\"编号\": 5, \"标题\": \"Use slabs and gravel for optional extra touches.\", \"描述\": \"You can place some slabs around the edges of the pit on the grass to give you an area to place your grill and clearly demarcate the area where the Barbecue is. This is an excellent way to make it more of a feature, and you can be creative with how you lay out it. The fire shouldn't come in contact with any grass (a wildfire is the last thing you want when having a barbecue).\\nIf you don't do this you should clear away the grass from the edges of the pit for safety reasons.\\nYou can spread some gravel, or masonry sand in the base of the pit to so you are not burning wood directly on the soil.\"}, {\"编号\": 6, \"标题\": \"Set up the grill.\", \"描述\": \"The gridiron is now ready to be added to your project. Now that you have your formation set up, you can lay your grill across the hole. You can add some bricks or cinder blocks around the edges to hold it in place more securely.\"}]}, {\"编号\": 3, \"标题\": \"Making an Above-Ground Barbecue Pit You Can Disassemble\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get your tools and equipment.\", \"描述\": \"To make an above-ground pit that you can take down again with little fuss, all you really need are some bricks or cinderblocks, and your grill. A steel sheet will be necessary if you are building it up fairly high above the ground. This is a job that is very easy to quick to do, but you still need to take care with the construction and follow the safety precautions as you would with a more complex Barbecue pit.\\nAs always, how many cinder blocks or bricks you need will depend on the size of the pit you want to construct.\"}, {\"编号\": 2, \"标题\": \"Preparing the site.\", \"描述\": \"Once you have chosen a safe place to put it, you need to do a bit of work preparing the ground. The main job is to clear the space and make sure that the ground is level and flat. If it isn't level you will end up with a wonky grill, which could end in disaster.\"}, {\"编号\": 3, \"标题\": \"Build up your layers.\", \"描述\": \"Now lay out the bricks or cinderblocks according to the size you want and the plan you have drawn up. Be sure to measure everything carefully and check the stability of it all as you go. If it doesn't seem stable you need to step back and have a rethink. This will most likely be because the ground isn't sufficiently level for the blocks to sit easily on it.\\nYou can build them up in a simple regular-sided shape, or try a circle. This might require you to cut the blocks, which will require more tools, like a chisel and hammer.\"}, {\"编号\": 4, \"标题\": \"Add an optional shelf.\", \"描述\": \"If you building it up quite high, you don't want the coals to be too far away from the grill. Think about how low you drop the grill down over the coals when you use a regular stand-alone Barbecue. A good way to take account of this is to add a steel shelf two bricks below where you will be putting the grill.\"}, {\"编号\": 5, \"标题\": \"Add the extra layers of brick and secure the grill.\", \"描述\": \"Once you have installed the shelf build up two more layers on the same pattern you have been using. You can just lay the grill on top of your top layer, but you could add another layer of bricks around the edges to help keep it in place.\"}]}, {\"编号\": 4, \"标题\": \"Building a Permanent Above-Ground Barbecue Pit\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get a plan you are confident with.\", \"描述\": \"If you decide to build a serious brick Barbecue pit, you will need some good plans and plenty of time and material. You will need to use mortar to fix the bricks or blocks you use, so be sure you are comfortable taking this on. Once you build a fixed aboveground Barbecue pit, it's not so easy to knock it down again.\"}, {\"编号\": 2, \"标题\": \"Get together everything you need.\", \"描述\": \"These pits require quite a lot more equipment, expense and technical skills to construct. You will a shovel, mortar mix, cement mix, bricks or cinderblocks, a fire tray (depending on the height of your Barbecue), a grill, as well as a spirit level, water and hand tamps. You will also need metal braces to attach you grill to the bricks.\"}, {\"编号\": 3, \"标题\": \"Lay out the foundations.\", \"描述\": \"A big brick Barbecue is a heavy thing that needs good foundations to support it. It is possible to use a base of stone and sand like the more simple versions, but it is recommended that for a large fixed pit, you prepare you solid foundations. To do this, you will need to dig down around four inches inside the area where you are building the Barbecue, and pour in concrete.\\nYou will need to leave for around 48 hours to set.\\nIt's also a good idea to have a slight slope so rainwater will run off the concrete rather than collecting on top of it.\"}, {\"编号\": 4, \"标题\": \"Build up the bricks.\", \"描述\": \"When the foundations are set, you need to start building up the bricks around the sides using the mortar, trowel, and hand tamper. Take time over this, and keep it nice and neat. Mortar dries relatively quickly, so be sure to have all your bricks or cinderblocks to hand before you start.\\nPut bricks in the corners first, and work out from there, removing the excess mortar that is squeezed out from between bricks as you go.\\nFill any gaps with excess mortar.\\nEach new layer of bricks should begin with a layer of mortar on top of the previous layer on bricks, which the new bricks are placed onto.\\nBe sure to look at a brick laying tutorial first, if you haven't done this before.\"}, {\"编号\": 5, \"标题\": \"Attach the metal braces for the grill.\", \"描述\": \"Once you have got your bricks up to the height you want, add one more layer of mortar and affix the metal braces at the appropriate places on the top layer of bricks. This should set fairly quickly, but don't walk off and leave it. Once it is set attach the grill across the top.\"}, {\"编号\": 6, \"标题\": \"Finished.\", \"描述\": \"\"}], \"小提示\": [\"Build your formation in a rectangular shape to make all of the block-work easier, as everything is simpler when symmetrical.\\n\", \"When your fire is out, you don't have to sweep away the ashes unless they are in excess.\\n\", \"If you don't have any charcoal, use wood, or even large rocks--wood turns gray when it's burned out and radiating heat. Rocks also hold and radiate a lot of heat; using them together means having a lot of heat to cook with, which is good if you plan on using it for that purpose.\\n\"], \"注意事项\": [\"Please be sure not to start a fire anywhere near something else that could unintentionally be lit ablaze, such as a building or plant life\\n\", \"Please, watch the fire at all times. The cinder blocks do prevent it from spreading, but they will not stop any stray embers, which is why you must be outside at all times while cooking.\\n\", \"If a fire is started or has been started, do not touch the grill, as it is hot and can severely burn you.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,210 |
How to Build a Backyard Firepit
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1. Using Garden Stones
1-1. Pick a spot and dig a hole.
The hole should be 1.5' deep and 5' wide. Get it as flat as possible on the bottom.
1-2. Set up your firebrick ring.
Buy a bunch of firebricks (used to line fireplaces). There should be enough that you can make a circle to your desired size with the bricks standing on their ends. Form the circle in the hole by standing the bricks on end and putting one next to the other.
1-3. Solidify the ring.
Use concrete, cobb, clay, or other fire-resistant materials to join the bricks together into a solid, strong ring. Let this material dry completely before continuing.
1-4. Fill in the edges.
Fill in any space outside the circle with dirt. This is so the ground leads right up to the top edge of the brick.
1-5. Fill the center.
Pour a layer of river rocks into the central pit.
1-6. Add a decorative edge.
Get some paving stones or garden stones (the kind you usually use to make a path with) and use them to form a ring around the fire pit.
1-7. Enjoy your pit!
Be careful not to let grass overgrow the stones and get too close to the fire.
2. Using Concrete Bricks
2-1. Select a spot for your pit.
Choose a place that will provide room to walk around the fire, away from plants, fences, or any other kinds of flammable material. Consider the wind in your backyard and the way it will blow smoke from the fire. Also consider how many people will be enjoying the fire, a 6-foot buffer minimum is a good idea.
2-2. Dig a circular hole, 4-feet in diameter and 12-inches deep.
2-3. Using cement bricks, construct a 12-inch high wall around the pit.
Leave about 2 inches (5.1 cm) between the bricks for air circulation.
2-4. Lay down some concrete, the quick setting type.
Cover most of the bottom of the pit, creating a small "dip" in the center where you can place newspaper and kindling. Sprinkle water on the concrete until it hardens to your satisfaction.
2-5. Build the fire.
Construct a tepee from kindling around the newspaper. Light the newspaper, and you're ready to go.
2-6. Feed the fire.
When the kindling gets going, start placing bigger pieces of wood around the shelf in a tepee shape.
3. Using Garden Edging
3-1. Get curved pieces of garden edging.
These are sometimes referred to as tree rings. The edging will need to be made of stone, clay, or brick and can be scalloped or straight across the top. You will need to purchase 4 pieces of 14" inside diameter bricks and 6 pieces of 24" inside diameter bricks.
3-2. Lay out the first layer.
Clear an appropriate area for your firepit and then lay out the first two 14" pieces to form a circle. Use three of the 24" to form a larger circle around the first one. You can use a bit of concrete to help the pieces stay together, if you want.
3-3. Lay out the second layer.
Use the remaining pieces to set out the second layer, on top of the first. You can put a layer of concrete between the two stone layers, if you want to. If you use scalloped bricks, put the second layer upside down, so the scalloped edges are touching between the two layers.
3-4. Fill with rocks.
Fill the gap between the circles with river rocks until the brim is reached. Alternatively, you can fill it most of the way to full and then put down a thinner layer of more aesthetically pleasing rocks, like glass pebbles.
3-5. Line the bottom.
Put a small layer of river rocks or other fire-friendly material in the bottom of the pit.
Alternatively, you can find a grill bowl with the same diameter (or very slightly larger) as the central circle and place it there.
3-6. Light your fire!
Set up a wood fire in the central pit and enjoy your new fire pit. Put a circular grill surface over the hole to use it as an outdoor cooking pit!
4. Considerations for Firepits
4-1. Check with your local authorities before lighting any kind of fire.
A fire in an open pit may be illegal in your area.
4-2. Be kind to your neighbors.
Check with them first and tell them you will reduce the smoke as much as possible.
4-3. Always extinguish the fire correctly.
Don't just let the fire go out on its own. Ash and embers can remain hot and dangerous for a long time. Spread the coals around the bottom of the pit and douse them with water until all smoke and steam has disappeared.
Tips
Many purchased fire pits come with mesh fire covers. These are definitely worthwhile as they keep the sparks under control.
Do not burn garbage, leaves, or brush. This usually ends making excessive smoke.
Warnings
Fire is dangerous and be careful not to burn yourself.
Always have a bucket of water or sand close by in case you need to emergency extinguish.
|
{
"create_time": "20230517 10:59:17",
"回答明细": "{\"回答\": \"1. Using Garden Stones\\n1-1. Pick a spot and dig a hole.\\nThe hole should be 1.5' deep and 5' wide. Get it as flat as possible on the bottom.\\n1-2. Set up your firebrick ring.\\nBuy a bunch of firebricks (used to line fireplaces). There should be enough that you can make a circle to your desired size with the bricks standing on their ends. Form the circle in the hole by standing the bricks on end and putting one next to the other.\\n1-3. Solidify the ring.\\nUse concrete, cobb, clay, or other fire-resistant materials to join the bricks together into a solid, strong ring. Let this material dry completely before continuing.\\n1-4. Fill in the edges.\\nFill in any space outside the circle with dirt. This is so the ground leads right up to the top edge of the brick.\\n1-5. Fill the center.\\nPour a layer of river rocks into the central pit.\\n1-6. Add a decorative edge.\\nGet some paving stones or garden stones (the kind you usually use to make a path with) and use them to form a ring around the fire pit.\\n1-7. Enjoy your pit!\\nBe careful not to let grass overgrow the stones and get too close to the fire.\\n2. Using Concrete Bricks\\n2-1. Select a spot for your pit.\\nChoose a place that will provide room to walk around the fire, away from plants, fences, or any other kinds of flammable material. Consider the wind in your backyard and the way it will blow smoke from the fire. Also consider how many people will be enjoying the fire, a 6-foot buffer minimum is a good idea.\\n2-2. Dig a circular hole, 4-feet in diameter and 12-inches deep.\\n\\n2-3. Using cement bricks, construct a 12-inch high wall around the pit.\\nLeave about 2 inches (5.1 cm) between the bricks for air circulation.\\n2-4. Lay down some concrete, the quick setting type.\\nCover most of the bottom of the pit, creating a small \\\"dip\\\" in the center where you can place newspaper and kindling. Sprinkle water on the concrete until it hardens to your satisfaction.\\n2-5. Build the fire.\\nConstruct a tepee from kindling around the newspaper. Light the newspaper, and you're ready to go.\\n2-6. Feed the fire.\\nWhen the kindling gets going, start placing bigger pieces of wood around the shelf in a tepee shape.\\n3. Using Garden Edging\\n3-1. Get curved pieces of garden edging.\\nThese are sometimes referred to as tree rings. The edging will need to be made of stone, clay, or brick and can be scalloped or straight across the top. You will need to purchase 4 pieces of 14\\\" inside diameter bricks and 6 pieces of 24\\\" inside diameter bricks.\\n3-2. Lay out the first layer.\\nClear an appropriate area for your firepit and then lay out the first two 14\\\" pieces to form a circle. Use three of the 24\\\" to form a larger circle around the first one. You can use a bit of concrete to help the pieces stay together, if you want.\\n3-3. Lay out the second layer.\\nUse the remaining pieces to set out the second layer, on top of the first. You can put a layer of concrete between the two stone layers, if you want to. If you use scalloped bricks, put the second layer upside down, so the scalloped edges are touching between the two layers.\\n3-4. Fill with rocks.\\nFill the gap between the circles with river rocks until the brim is reached. Alternatively, you can fill it most of the way to full and then put down a thinner layer of more aesthetically pleasing rocks, like glass pebbles.\\n3-5. Line the bottom.\\nPut a small layer of river rocks or other fire-friendly material in the bottom of the pit.\\nAlternatively, you can find a grill bowl with the same diameter (or very slightly larger) as the central circle and place it there.\\n3-6. Light your fire!\\nSet up a wood fire in the central pit and enjoy your new fire pit. Put a circular grill surface over the hole to use it as an outdoor cooking pit!\\n4. Considerations for Firepits\\n4-1. Check with your local authorities before lighting any kind of fire.\\nA fire in an open pit may be illegal in your area.\\n4-2. Be kind to your neighbors.\\nCheck with them first and tell them you will reduce the smoke as much as possible.\\n4-3. Always extinguish the fire correctly.\\nDon't just let the fire go out on its own. Ash and embers can remain hot and dangerous for a long time. Spread the coals around the bottom of the pit and douse them with water until all smoke and steam has disappeared.\\nTips\\nMany purchased fire pits come with mesh fire covers. These are definitely worthwhile as they keep the sparks under control.\\nDo not burn garbage, leaves, or brush. This usually ends making excessive smoke.\\nWarnings\\nFire is dangerous and be careful not to burn yourself.\\nAlways have a bucket of water or sand close by in case you need to emergency extinguish.\\n\", \"简要回答\": \"Relaxing in front of a backyard fire can be the perfect ending to a busy day...assuming the fire pit is safe! The scent of the burning wood and the sparks dancing off into the night has entertained people for millions of years.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Using Garden Stones\", \"步骤\": [{\"编号\": 1, \"标题\": \"Pick a spot and dig a hole.\", \"描述\": \"The hole should be 1.5' deep and 5' wide. Get it as flat as possible on the bottom.\"}, {\"编号\": 2, \"标题\": \"Set up your firebrick ring.\", \"描述\": \"Buy a bunch of firebricks (used to line fireplaces). There should be enough that you can make a circle to your desired size with the bricks standing on their ends. Form the circle in the hole by standing the bricks on end and putting one next to the other.\"}, {\"编号\": 3, \"标题\": \"Solidify the ring.\", \"描述\": \"Use concrete, cobb, clay, or other fire-resistant materials to join the bricks together into a solid, strong ring. Let this material dry completely before continuing.\"}, {\"编号\": 4, \"标题\": \"Fill in the edges.\", \"描述\": \"Fill in any space outside the circle with dirt. This is so the ground leads right up to the top edge of the brick.\"}, {\"编号\": 5, \"标题\": \"Fill the center.\", \"描述\": \"Pour a layer of river rocks into the central pit.\"}, {\"编号\": 6, \"标题\": \"Add a decorative edge.\", \"描述\": \"Get some paving stones or garden stones (the kind you usually use to make a path with) and use them to form a ring around the fire pit.\"}, {\"编号\": 7, \"标题\": \"Enjoy your pit!\", \"描述\": \"Be careful not to let grass overgrow the stones and get too close to the fire.\"}]}, {\"编号\": 2, \"标题\": \"Using Concrete Bricks\", \"步骤\": [{\"编号\": 1, \"标题\": \"Select a spot for your pit.\", \"描述\": \"Choose a place that will provide room to walk around the fire, away from plants, fences, or any other kinds of flammable material. Consider the wind in your backyard and the way it will blow smoke from the fire. Also consider how many people will be enjoying the fire, a 6-foot buffer minimum is a good idea.\"}, {\"编号\": 2, \"标题\": \"Dig a circular hole, 4-feet in diameter and 12-inches deep.\", \"描述\": \"\"}, {\"编号\": 3, \"标题\": \"Using cement bricks, construct a 12-inch high wall around the pit.\", \"描述\": \"Leave about 2 inches (5.1 cm) between the bricks for air circulation.\"}, {\"编号\": 4, \"标题\": \"Lay down some concrete, the quick setting type.\", \"描述\": \"Cover most of the bottom of the pit, creating a small \\\"dip\\\" in the center where you can place newspaper and kindling. Sprinkle water on the concrete until it hardens to your satisfaction.\"}, {\"编号\": 5, \"标题\": \"Build the fire.\", \"描述\": \"Construct a tepee from kindling around the newspaper. Light the newspaper, and you're ready to go.\"}, {\"编号\": 6, \"标题\": \"Feed the fire.\", \"描述\": \"When the kindling gets going, start placing bigger pieces of wood around the shelf in a tepee shape.\"}]}, {\"编号\": 3, \"标题\": \"Using Garden Edging\", \"步骤\": [{\"编号\": 1, \"标题\": \"Get curved pieces of garden edging.\", \"描述\": \"These are sometimes referred to as tree rings. The edging will need to be made of stone, clay, or brick and can be scalloped or straight across the top. You will need to purchase 4 pieces of 14\\\" inside diameter bricks and 6 pieces of 24\\\" inside diameter bricks.\"}, {\"编号\": 2, \"标题\": \"Lay out the first layer.\", \"描述\": \"Clear an appropriate area for your firepit and then lay out the first two 14\\\" pieces to form a circle. Use three of the 24\\\" to form a larger circle around the first one. You can use a bit of concrete to help the pieces stay together, if you want.\"}, {\"编号\": 3, \"标题\": \"Lay out the second layer.\", \"描述\": \"Use the remaining pieces to set out the second layer, on top of the first. You can put a layer of concrete between the two stone layers, if you want to. If you use scalloped bricks, put the second layer upside down, so the scalloped edges are touching between the two layers.\"}, {\"编号\": 4, \"标题\": \"Fill with rocks.\", \"描述\": \"Fill the gap between the circles with river rocks until the brim is reached. Alternatively, you can fill it most of the way to full and then put down a thinner layer of more aesthetically pleasing rocks, like glass pebbles.\"}, {\"编号\": 5, \"标题\": \"Line the bottom.\", \"描述\": \"Put a small layer of river rocks or other fire-friendly material in the bottom of the pit.\\nAlternatively, you can find a grill bowl with the same diameter (or very slightly larger) as the central circle and place it there.\"}, {\"编号\": 6, \"标题\": \"Light your fire!\", \"描述\": \"Set up a wood fire in the central pit and enjoy your new fire pit. Put a circular grill surface over the hole to use it as an outdoor cooking pit!\"}]}, {\"编号\": 4, \"标题\": \"Considerations for Firepits\", \"步骤\": [{\"编号\": 1, \"标题\": \"Check with your local authorities before lighting any kind of fire.\", \"描述\": \"A fire in an open pit may be illegal in your area.\"}, {\"编号\": 2, \"标题\": \"Be kind to your neighbors.\", \"描述\": \"Check with them first and tell them you will reduce the smoke as much as possible.\"}, {\"编号\": 3, \"标题\": \"Always extinguish the fire correctly.\", \"描述\": \"Don't just let the fire go out on its own. Ash and embers can remain hot and dangerous for a long time. Spread the coals around the bottom of the pit and douse them with water until all smoke and steam has disappeared.\"}], \"小提示\": [\"Many purchased fire pits come with mesh fire covers. These are definitely worthwhile as they keep the sparks under control.\\n\", \"Do not burn garbage, leaves, or brush. This usually ends making excessive smoke.\\n\"], \"注意事项\": [\"Fire is dangerous and be careful not to burn yourself.\\n\", \"Always have a bucket of water or sand close by in case you need to emergency extinguish.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,211 |
How to Build a Backyard Pond
|
1. Planning and Digging the Pond
1-1. Call the dig line before you start planning your pond.
Knowing the location of underground utilities is essential so you can plan to put your pond in an area away from electrical and water lines. Use a search engine to find the dig line number for your area. Alternatively, contact your electricity or gas provider to get information.
1-2. Choose a location for the pond that is accessible and away from trees.
Pick the location in your backyard where you would like the pond to go. You may want the pond to be visible from a window or a deck. Try to keep the pond away from play areas of small children or pets, and avoid large trees as this can block sunlight from reaching the pond.
Choose a spot for the pond where it will get sun and shade throughout the day. Sun is necessary to keep the pond healthy, but too much means that algae could overgrow.
1-3. Plan a pond that is a minimum of 7 by 4 ft (2.1 by 1.2 m).
It's important to make the pond at least this big in order to keep the water clean. Plan a pond that is larger in size if you want a more elaborate design, as it all depends on how you want your pond to look and what it will be used for.
Large and elaborate ponds can be over 300 sq ft (28 m).
1-4. Make the pond a minimum of 1.5 ft (0.46 m) deep.
The depth of your pond depends on how you are planning to use it. To have aquatic plants and goldfish in the pond, approximately 1.5–2 ft (0.46–0.61 m) deep is adequate. For a koi pond, you will need a depth of at least 3 ft (0.91 m).
Deeper ponds are able to maintain more consistent temperature ranges. This is ideal if you are wanting fish.
1-5. Choose a pond shape with rounded corners.
Once you have decided on the measurements for your pond, pick the shape that you would like it to be. Choose a shape with rounded corners to make the pond look natural and avoid elaborate shapes as these can be difficult to construct.
If you need, mark out the shape on the ground first to experiment with different designs. Use rope, a hose, or spray paint. This will also provide a guideline when it comes to digging the pond.
1-6. Use a spade or an excavator to dig the pond.
Dig the pond according to your plan and measurements. Gently slope the edges of the pond down toward the center of the base. If you want to include aquatic plants, dig small terraces in the pond to create shelves where the plants can grow.
The terraces look like small steps along the side of the pond. These provide a flat surface for the plants and you only need to dig these where you are planning to put the plants. An ideal size for each terrace is 1 by 1 ft (30 by 30 cm) and 8 in (20 cm) deep.
You can hire a professional to use an excavator to dig the pond if you don't want to dig it by hand.
2. Adding Equipment, Accessories, and Landscaping
2-1. Spread a 1.2 in (3.0 cm) layer of sand over the base of the pond.
Pour soft builder's sand into the pond and use a rake to spread it out. This helps to protect the pond liner from any sharp stones that may cause punctures.
If you want an extra layer of protection, roll out a piece of old carpet over the layer of sand.
2-2. Install an EPDM pond liner that is at least 4 ft (1.2 m) larger than the pond.
Purchase a liner that is the right size for your pond. Get a friend to help you to install the liner, as it is much easier with more than 1 person. Place the liner in the center of the pond and roll it out across the base, up the sides, and over the edge, making sure that it is neatly pressed into all of the crevices.
Pond liners keep the water contained in the pond. These are made out of EPDM and polypropylene and are very weather resistant.
Pond liners are heavy enough to remain in place and are unlikely to be moved by the wind. If you have concerns, use a few rocks or large stones to hold the liner in place.
Make sure that the pond liner is rated as fish-safe if you are going to be placing fish in the pond.
2-3. Add a water feature
Not only are water features such as fountains great for landscaping the pond, but they also help to keep fish and aquatic plants healthy. Purchase a water feature from your local gardening center or pond supply store, or build your own water fountain or waterfall into the pond.
2-4. Install a pond filter if you plan to add fish.
Purchase a pond filter that is the right size for your pond from a garden center or home improvement store. Follow the directions that come with the pond filter closely. Dig the filter box into the ground right next to the pond and connect it to a power outlet, before running the filter hoses into the pond.
Pond filters keep the fish healthy, the water clean, and prevent bad odors.
You can place plants around the filter box to keep it hidden if you prefer.
2-5. Add a pond heater if there will be fish in the pond.
If you live in a location where the pond is likely to freeze over during winter, use a pond heater or a de-icer to prevent this from happening. This will prevent all of the water from freezing and will allow the fish to still get oxygen.
2-6. Fill the pond up with water.
Use a garden hose to fill up the pond. If you find that the pond liner moves slightly as you are adding the water, get a friend to gently pull each side of the liner taut to keep it in place. Once the pond is filled with water, the liner won't move.
If you are planning to have fish in your pond, add dechlorinator to the water to ensure that it will be safe for the fish.
2-7. Create a border around the pond with rocks or stones.
Cover the edge of the pond and all of the areas of the pond liner that are beyond the edge with rocks and stones. Ensure that a maximum of one-third of each rock is over the water's edge.
This is where you can start to get creative and begin landscaping the area around the pond. Experiment with different designs and ways of stacking the rocks until they look just right.
The rocks can be a range of different sizes and types. Some ponds are edged with large rocks that are over 3 ft (0.91 m) long, while other ponds use smaller rocks that are approximately 1 ft (0.30 m) long.
2-8. Add plants and fish to the pond.
Choose the vegetation that you would like to have in your pond environment. Plant these in the pond and around the rocks. Add fish if you prefer and watch your pond come to life!
Cattail, lotus, iris, and water hyacinth are all ideal pond plants.
Good options for plants to place around the pond include cow parsley, yarrow, and teasel.
Goldfish, koi, trout, and tilapia all do well in backyard ponds.
Tips
You can use a large net to remove leaves and debris from your pond.[25]
X
Research source
If you want to put trout in your pond your pond should be somewhat large. Also, only use lake trout; other trout need running rivers or streams.
|
{
"create_time": "20230517 10:59:17",
"回答明细": "{\"回答\": \"1. Planning and Digging the Pond\\n1-1. Call the dig line before you start planning your pond.\\nKnowing the location of underground utilities is essential so you can plan to put your pond in an area away from electrical and water lines. Use a search engine to find the dig line number for your area. Alternatively, contact your electricity or gas provider to get information.\\n1-2. Choose a location for the pond that is accessible and away from trees.\\nPick the location in your backyard where you would like the pond to go. You may want the pond to be visible from a window or a deck. Try to keep the pond away from play areas of small children or pets, and avoid large trees as this can block sunlight from reaching the pond.\\nChoose a spot for the pond where it will get sun and shade throughout the day. Sun is necessary to keep the pond healthy, but too much means that algae could overgrow.\\n1-3. Plan a pond that is a minimum of 7 by 4 ft (2.1 by 1.2 m).\\nIt's important to make the pond at least this big in order to keep the water clean. Plan a pond that is larger in size if you want a more elaborate design, as it all depends on how you want your pond to look and what it will be used for.\\nLarge and elaborate ponds can be over 300 sq ft (28 m).\\n1-4. Make the pond a minimum of 1.5 ft (0.46 m) deep.\\nThe depth of your pond depends on how you are planning to use it. To have aquatic plants and goldfish in the pond, approximately 1.5–2 ft (0.46–0.61 m) deep is adequate. For a koi pond, you will need a depth of at least 3 ft (0.91 m).\\nDeeper ponds are able to maintain more consistent temperature ranges. This is ideal if you are wanting fish.\\n1-5. Choose a pond shape with rounded corners.\\nOnce you have decided on the measurements for your pond, pick the shape that you would like it to be. Choose a shape with rounded corners to make the pond look natural and avoid elaborate shapes as these can be difficult to construct.\\nIf you need, mark out the shape on the ground first to experiment with different designs. Use rope, a hose, or spray paint. This will also provide a guideline when it comes to digging the pond.\\n1-6. Use a spade or an excavator to dig the pond.\\nDig the pond according to your plan and measurements. Gently slope the edges of the pond down toward the center of the base. If you want to include aquatic plants, dig small terraces in the pond to create shelves where the plants can grow.\\nThe terraces look like small steps along the side of the pond. These provide a flat surface for the plants and you only need to dig these where you are planning to put the plants. An ideal size for each terrace is 1 by 1 ft (30 by 30 cm) and 8 in (20 cm) deep.\\nYou can hire a professional to use an excavator to dig the pond if you don't want to dig it by hand.\\n2. Adding Equipment, Accessories, and Landscaping\\n2-1. Spread a 1.2 in (3.0 cm) layer of sand over the base of the pond.\\nPour soft builder's sand into the pond and use a rake to spread it out. This helps to protect the pond liner from any sharp stones that may cause punctures.\\nIf you want an extra layer of protection, roll out a piece of old carpet over the layer of sand.\\n2-2. Install an EPDM pond liner that is at least 4 ft (1.2 m) larger than the pond.\\nPurchase a liner that is the right size for your pond. Get a friend to help you to install the liner, as it is much easier with more than 1 person. Place the liner in the center of the pond and roll it out across the base, up the sides, and over the edge, making sure that it is neatly pressed into all of the crevices.\\nPond liners keep the water contained in the pond. These are made out of EPDM and polypropylene and are very weather resistant.\\nPond liners are heavy enough to remain in place and are unlikely to be moved by the wind. If you have concerns, use a few rocks or large stones to hold the liner in place.\\nMake sure that the pond liner is rated as fish-safe if you are going to be placing fish in the pond.\\n2-3. Add a water feature\\nNot only are water features such as fountains great for landscaping the pond, but they also help to keep fish and aquatic plants healthy. Purchase a water feature from your local gardening center or pond supply store, or build your own water fountain or waterfall into the pond.\\n2-4. Install a pond filter if you plan to add fish.\\nPurchase a pond filter that is the right size for your pond from a garden center or home improvement store. Follow the directions that come with the pond filter closely. Dig the filter box into the ground right next to the pond and connect it to a power outlet, before running the filter hoses into the pond.\\nPond filters keep the fish healthy, the water clean, and prevent bad odors.\\nYou can place plants around the filter box to keep it hidden if you prefer.\\n2-5. Add a pond heater if there will be fish in the pond.\\nIf you live in a location where the pond is likely to freeze over during winter, use a pond heater or a de-icer to prevent this from happening. This will prevent all of the water from freezing and will allow the fish to still get oxygen.\\n2-6. Fill the pond up with water.\\nUse a garden hose to fill up the pond. If you find that the pond liner moves slightly as you are adding the water, get a friend to gently pull each side of the liner taut to keep it in place. Once the pond is filled with water, the liner won't move.\\nIf you are planning to have fish in your pond, add dechlorinator to the water to ensure that it will be safe for the fish.\\n2-7. Create a border around the pond with rocks or stones.\\nCover the edge of the pond and all of the areas of the pond liner that are beyond the edge with rocks and stones. Ensure that a maximum of one-third of each rock is over the water's edge.\\nThis is where you can start to get creative and begin landscaping the area around the pond. Experiment with different designs and ways of stacking the rocks until they look just right.\\nThe rocks can be a range of different sizes and types. Some ponds are edged with large rocks that are over 3 ft (0.91 m) long, while other ponds use smaller rocks that are approximately 1 ft (0.30 m) long.\\n2-8. Add plants and fish to the pond.\\nChoose the vegetation that you would like to have in your pond environment. Plant these in the pond and around the rocks. Add fish if you prefer and watch your pond come to life!\\nCattail, lotus, iris, and water hyacinth are all ideal pond plants.\\nGood options for plants to place around the pond include cow parsley, yarrow, and teasel.\\nGoldfish, koi, trout, and tilapia all do well in backyard ponds.\\nTips\\nYou can use a large net to remove leaves and debris from your pond.[25]\\nX\\nResearch source\\nIf you want to put trout in your pond your pond should be somewhat large. Also, only use lake trout; other trout need running rivers or streams.\\n\", \"简要回答\": \"A pond is a great way to enhance the landscaping of your backyard. The creative possibilities that come with designing a pond are endless and once your pond is complete, it will add a burst of color and life to your garden. Building a pond may take a few days and it will be easier if you have a friend to help. Plan the pond first before you start digging. Then install the essential accessories such as a pond liner and a water filter. Once your pond is full, add in plants and fish and enjoy the beautiful aesthetic of your project!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Planning and Digging the Pond\", \"步骤\": [{\"编号\": 1, \"标题\": \"Call the dig line before you start planning your pond.\", \"描述\": \"Knowing the location of underground utilities is essential so you can plan to put your pond in an area away from electrical and water lines. Use a search engine to find the dig line number for your area. Alternatively, contact your electricity or gas provider to get information.\"}, {\"编号\": 2, \"标题\": \"Choose a location for the pond that is accessible and away from trees.\", \"描述\": \"Pick the location in your backyard where you would like the pond to go. You may want the pond to be visible from a window or a deck. Try to keep the pond away from play areas of small children or pets, and avoid large trees as this can block sunlight from reaching the pond.\\nChoose a spot for the pond where it will get sun and shade throughout the day. Sun is necessary to keep the pond healthy, but too much means that algae could overgrow.\"}, {\"编号\": 3, \"标题\": \"Plan a pond that is a minimum of 7 by 4 ft (2.1 by 1.2 m).\", \"描述\": \"It's important to make the pond at least this big in order to keep the water clean. Plan a pond that is larger in size if you want a more elaborate design, as it all depends on how you want your pond to look and what it will be used for.\\nLarge and elaborate ponds can be over 300 sq ft (28 m).\"}, {\"编号\": 4, \"标题\": \"Make the pond a minimum of 1.5 ft (0.46 m) deep.\", \"描述\": \"The depth of your pond depends on how you are planning to use it. To have aquatic plants and goldfish in the pond, approximately 1.5–2 ft (0.46–0.61 m) deep is adequate. For a koi pond, you will need a depth of at least 3 ft (0.91 m).\\nDeeper ponds are able to maintain more consistent temperature ranges. This is ideal if you are wanting fish.\"}, {\"编号\": 5, \"标题\": \"Choose a pond shape with rounded corners.\", \"描述\": \"Once you have decided on the measurements for your pond, pick the shape that you would like it to be. Choose a shape with rounded corners to make the pond look natural and avoid elaborate shapes as these can be difficult to construct.\\nIf you need, mark out the shape on the ground first to experiment with different designs. Use rope, a hose, or spray paint. This will also provide a guideline when it comes to digging the pond.\"}, {\"编号\": 6, \"标题\": \"Use a spade or an excavator to dig the pond.\", \"描述\": \"Dig the pond according to your plan and measurements. Gently slope the edges of the pond down toward the center of the base. If you want to include aquatic plants, dig small terraces in the pond to create shelves where the plants can grow.\\nThe terraces look like small steps along the side of the pond. These provide a flat surface for the plants and you only need to dig these where you are planning to put the plants. An ideal size for each terrace is 1 by 1 ft (30 by 30 cm) and 8 in (20 cm) deep.\\nYou can hire a professional to use an excavator to dig the pond if you don't want to dig it by hand.\"}]}, {\"编号\": 2, \"标题\": \"Adding Equipment, Accessories, and Landscaping\", \"步骤\": [{\"编号\": 1, \"标题\": \"Spread a 1.2 in (3.0 cm) layer of sand over the base of the pond.\", \"描述\": \"Pour soft builder's sand into the pond and use a rake to spread it out. This helps to protect the pond liner from any sharp stones that may cause punctures.\\nIf you want an extra layer of protection, roll out a piece of old carpet over the layer of sand.\"}, {\"编号\": 2, \"标题\": \"Install an EPDM pond liner that is at least 4 ft (1.2 m) larger than the pond.\", \"描述\": \"Purchase a liner that is the right size for your pond. Get a friend to help you to install the liner, as it is much easier with more than 1 person. Place the liner in the center of the pond and roll it out across the base, up the sides, and over the edge, making sure that it is neatly pressed into all of the crevices.\\nPond liners keep the water contained in the pond. These are made out of EPDM and polypropylene and are very weather resistant.\\nPond liners are heavy enough to remain in place and are unlikely to be moved by the wind. If you have concerns, use a few rocks or large stones to hold the liner in place.\\nMake sure that the pond liner is rated as fish-safe if you are going to be placing fish in the pond.\"}, {\"编号\": 3, \"标题\": \"Add a water feature\", \"描述\": \"Not only are water features such as fountains great for landscaping the pond, but they also help to keep fish and aquatic plants healthy. Purchase a water feature from your local gardening center or pond supply store, or build your own water fountain or waterfall into the pond.\"}, {\"编号\": 4, \"标题\": \"Install a pond filter if you plan to add fish.\", \"描述\": \"Purchase a pond filter that is the right size for your pond from a garden center or home improvement store. Follow the directions that come with the pond filter closely. Dig the filter box into the ground right next to the pond and connect it to a power outlet, before running the filter hoses into the pond.\\nPond filters keep the fish healthy, the water clean, and prevent bad odors.\\nYou can place plants around the filter box to keep it hidden if you prefer.\"}, {\"编号\": 5, \"标题\": \"Add a pond heater if there will be fish in the pond.\", \"描述\": \"If you live in a location where the pond is likely to freeze over during winter, use a pond heater or a de-icer to prevent this from happening. This will prevent all of the water from freezing and will allow the fish to still get oxygen.\"}, {\"编号\": 6, \"标题\": \"Fill the pond up with water.\", \"描述\": \"Use a garden hose to fill up the pond. If you find that the pond liner moves slightly as you are adding the water, get a friend to gently pull each side of the liner taut to keep it in place. Once the pond is filled with water, the liner won't move.\\nIf you are planning to have fish in your pond, add dechlorinator to the water to ensure that it will be safe for the fish.\"}, {\"编号\": 7, \"标题\": \"Create a border around the pond with rocks or stones.\", \"描述\": \"Cover the edge of the pond and all of the areas of the pond liner that are beyond the edge with rocks and stones. Ensure that a maximum of one-third of each rock is over the water's edge.\\nThis is where you can start to get creative and begin landscaping the area around the pond. Experiment with different designs and ways of stacking the rocks until they look just right.\\nThe rocks can be a range of different sizes and types. Some ponds are edged with large rocks that are over 3 ft (0.91 m) long, while other ponds use smaller rocks that are approximately 1 ft (0.30 m) long.\"}, {\"编号\": 8, \"标题\": \"Add plants and fish to the pond.\", \"描述\": \"Choose the vegetation that you would like to have in your pond environment. Plant these in the pond and around the rocks. Add fish if you prefer and watch your pond come to life!\\nCattail, lotus, iris, and water hyacinth are all ideal pond plants.\\nGood options for plants to place around the pond include cow parsley, yarrow, and teasel.\\nGoldfish, koi, trout, and tilapia all do well in backyard ponds.\"}], \"小提示\": [\"You can use a large net to remove leaves and debris from your pond.[25]\\nX\\nResearch source\\n\", \"If you want to put trout in your pond your pond should be somewhat large. Also, only use lake trout; other trout need running rivers or streams.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
|
wikihow
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7,212 |
How to Build a Backyard Waterfall
|
1. Designing Your Waterfall
1-1. Create a waterfall with a pond if you plan on keeping plants or fish.
There are many different ways to set up a pond with a waterfall system. The easiest way to do it is to stack rocks to create a spillway on the edge of your pond. You could also dig out the soil to create a lower pond and an upper pond. Connect them by having the water spill from the upper pond to the lower one or by building a sloping stream between them.
If you already have a pond in your yard, pile up soil and rocks to create a shelf for water to spill from. This is the easiest way to get a waterfall since you get to avoid a lot of extra digging. The water falls from the spillway to the pond, then enters a pump system you install to bring it back to the top.
1-2. Build a stream if you prefer a long, gentle waterfall.
To create a stream, you need to first dig out a pair of ponds or basins. Then, dig out the stream to go from the higher basin to the lower one. The stream has to be sloped to move water downhill, so working on a natural incline in your yard reduces the amount of digging you have to do.
With a stream, you have the option to build many small waterfalls. Arrange the rocks in the stream to create shelves for the water to spill from.
Stream waterfalls are long compared to pond waterfalls and require a stronger pump and a longer hose. For example, streams are generally at least 3 ft (0.91 m) long, so you need to commit more space in your yard to set it up.
1-3. Make an above-ground waterfall if you can’t dig out your yard.
If you have limited space or a yard that isn’t easy to build on, you still have a way to get a good pond. Stack strong building material like limestone boulders to build a basin that catches the water. Then, stack more of the material on one end of the basin to create an area for the water to fall from.
You could build a basin out of resistant materials like cinder blocks or bricks. Above-ground waterfalls come in many styles, so let your creativity loose when designing yours.
To hold the pond together, spread a waterproof expanding foam around every rock. The building material has to be strong and well-sealed to hold the water in place.
1-4. Design a below-ground waterfall if you are able to dig out your yard.
Most pond and stream waterfalls involve a little bit of digging. For this type of waterfall, you basically dig a hole in the ground, then make a vertical stack of rocks on one end. Place a water hose in the rocks to spill water down and into the basin. This is called a pondless basin, and the water gets circulated continuously through a strong pump.
This type of waterfall is similar to any basic pond waterfall. If you don’t already have a pond or a water basin, you could dig a new one before building your waterfall.
1-5. Choose the size of your waterfall and basin before beginning construction.
The average size of a pond with a built-in waterfall is 10 ft × 15 ft (3.0 m × 4.6 m). If you’re planning on making a stream or a pondless basin, do some math to estimate the minimum size you need. Generally, the basin has to hold about 2.5 times the amount of water circulating through the waterfall.
To figure out how much water is in motion through your waterfall, measure the waterfall’s length, width, and depth in feet. The formula is length x width x (depth x 0.25) x 7.48. The 0.25 is the thickness of the water and the 7.48 is the number of gallons in a cubic foot.
Then, multiply the amount of water in motion by 2.5 to figure out how many total gallons of water you need.
For example, if your waterfall is 10 x 3 x 0.5 ft in size: 10 ft x 3 ft x (0.25 x 0.5 ft) x 7.48 gal/cubic ft = 28.05 gallons of water in motion.
Then, 28.76 gallons x 2.5 = 70 gallons of water needed in the pond.
Remember to do the same for the upper pond or basin if you plan on building one. Keep it roughly the same size to ensure water moves through the waterfall at a steady rate.
1-6. Select a visible location about 20 ft (6.1 m) from your home.
Put your waterfall in a spot where it can be enjoyed from different angles, both inside and outside your home. The best spot for a pond is usually near a deck, patio, or window on your home. These areas also tend to be accessible to water spigots and electrical outlets you may need to power your waterfall. Also, since waterfalls are all about water falling from a higher area to a lower one, build on a natural incline to reduce the amount of digging you have to do.
Any ponds connected to the waterfall require about 6 hours of direct sunlight if you’re keeping any plants or fish.
For example, place the pond close to a water spigot so you can easily fill it with a hose. Also, the pond’s lower basin needs to be within range of an electrical outlet to operate the pump. However, connect the pump with an extension cord to prevent water from splashing onto the outlet.
1-7. Order gravel and stones to use to build your stream.
Gravel is very important for covering and pinning down the pond’s liner, so purchase plenty of rounded gravel or river rocks. You also need plenty of boulders and flat rocks to line the stream. These larger stones are great for decorating the pond and covering some of its construction components. Flat limestone rocks are great for creating waterfall spillways, while larger boulders are useful for framing the pond.
Most home and garden centers have limited supplies of pond-building material. For a bigger selection, search for quarries and stone suppliers in your area.
To figure out how many boulders you need, multiply your waterway’s length and width, then divide it by 65 tons per foot. This gives you an estimate in tons, but keep in mind that rocks come in different sizes.
For instance, if your waterfall is 10 ft x 3 ft in size, you need about 0.46 tons of rocks for that area.
Estimate the amount of gravel you need by taking the amount of boulders in tons you need, then dividing by 0.45. The gravel layer generally has to be about 3 in (7.6 cm) deep.
For example, if your waterfall is 10 ft x 3 ft, you need approximately 1 ton of gravel to fill it.
2. Constructing Basins and Streams
2-1. Stack rocks and blocks to create a basin for an above-ground waterfall.
After you know where you want to build the basin, begin constructing it with boulders, cinder blocks, or alternative material. Make the basin tall enough to hold the amount of water circulating through your stream. Then, spread a waterproof expanding foam around each rock to glue the basin together.
Remember to build one side of the basin higher than the other. Use some flat rocks or smaller boulders to create a natural-looking waterfall. Leave space for the hose you need to install to start the waterfall.
2-2. Dig
The water needs a place to collect while your submersible pump circulates it back to the top of the waterfall. The basin has to be at least 1 ft (0.30 m) larger than your stream or waterfall to prevent the water from splashing out of it. It also needs to be bigger than your submersible pump. Make sure you have enough space in your pond or basin to fit the pump and hide it with rocks.
If you’re building an above-ground waterfall, skip this part. You won’t be able to dig out the basin, so compensate for it by building an above-ground basin out of rocks or cinder blocks.
Call the local utility companies to come out and mark the utility lines before you begin digging. Striking a line by accident is a sure way to spoil your project.
2-3. Create a second hole for the pump if you’re making a pondless basin.
For pondless basins, usually with stream waterfalls, you make a deeper hole to plant the pump in. Measure the pump enclosure first to figure out how big the hole needs to be. Then, dig a square hole at least 2 ft (0.61 m) wider and 6 in (15 cm) deeper than the pump.
Keep the hole near the far end of the basin, opposite of the waterfall. Doing this makes it much easier to hide underneath dirt and rocks.
2-4. Create the upper waterfall pool and stream by digging and smoothing out the soil.
Excavating is the most intensive part of building a waterfall, but you’re almost done. To create the upper part of your waterfall, dig out the upper basin if your design has one. Then, connect the upper basin and lower basin with a series of dirt “steps.” The water falls from step to step as it heads toward the lower basin.
On average, make the stream bed roughly 3 ft (0.91 m) and at least 6 in (15 cm) inches deep. Pile the soil into ridges to create a staircase effect that makes the water travel downstream more efficiently.
The first “step” in the stream needs to be the steepest. After that, add as many steps as you want or have room for. Try to leave some space between each step so you get the full effect of each mini waterfall.
2-5. Spread an EPDM pond liner and underlayment over each part of your waterfall.
If your pond is small enough, get a single liner that stretches from the bottom basin to the top of the waterfall. Otherwise, use a separate liner for the lower basin or pond, stream, and upper basin or pond. After spreading the pond liner flat, lay a propylene underlayment on top of it to protect it from damage.
Use 45 mil liners, which are ⁄1000 in (0.11 cm)-thick.
To estimate the liner size you need, first calculate the pond or waterfall’s depth from top to bottom , double it, and add 1. Then, add that number to both the length and width to get the approximate liner size.
For example, if you have a 10 ft x 5 ft x 3 ft basin, first calculate the depth as 6 x 2 + 1. Then, add the depth of 7 to the length and width. You need a liner at least 17 ft × 12 ft (5.2 m × 3.7 m) in size.
3. Equipping and Filling the Waterfall
3-1. Calculate the pump strength you need to circulate water.
To determine what kind of pump you need, first measure across the width of the head of your waterfall. Then, measure vertically from the top of the waterfall to the water’s surface. Finish by deciding how quickly you want water to flow through the system. Use these numbers to calculate the correct pump rating you need for your waterfall.
Search for a waterfall pump calculator online, then plug in your estimates to figure out the minimum pump rating you need for your waterfall to function.
A medium flow requires a pump discharge rate of 1,500 US gal (5,700 L) per hour, or gph. Use a 1,000 US gal (3,800 L) estimate for a slower flow and a 2,000 US gal (7,600 L) estimate for a heavier flow.
On average, the pump needs to handle 1,500 US gal (5,700 L) per 1 ft (0.30 m) of width at your waterfall’s head.
3-2. Install and connect the pump before placing it in the basin.
Check the owner’s manual with your pump for specific setup instructions. You usually need a rubber hose that is long enough to run from the pump to the top of your waterfall. Measure this distance as well as the opening on the pump. After getting a hose with the same size opening, fit it directly over the pump’s opening.
If your pump is inside an enclosure, use a 2 in (5.1 cm) hole saw to cut a few holes in the enclosure. Keep the holes about 4 in (10 cm) apart to let water into the pump.
Plant the pump deeply inside the lower pond or basin and make sure the hose is long enough to reach the top of your waterfall.
3-3. Connect the upper chamber flow valve if you plan on using one.
An easy way to build one is by using a heavy-duty, 3-sided plastic storage bin. Face the open end of the bin toward the waterfall and lower basin. Then, drill a hole the same size as the adapter on your hose. Finish the valve by connecting the hose using a rubber washer and a bead of silicone adhesive.
To secure the hose further, add a steel lock-nut and a hose clamp.
Valves are a great way to get the water flowing down the waterfall, especially in a long stream. In most cases, valves are more for aesthetic purposes rather than a necessity for controlling the water flow.
3-4. Line the outer edges of any basins with large boulders.
Rest the rocks on the edges of the ponds or basins, using them to pin the liner in place. Push them as close together as possible to hide the liner while preventing the water from splashing out. Also, arrange the rocks to cover the pump, hose, and other components you wish to hide.
Place the rocks carefully to avoid blocking or crushing the hose and other components. They are heavy and have to be placed with care. Hide the components between the rocks instead of piling rocks on top of them.
3-5. Build the waterfalls by forming shelves out of rocks.
Place some medium-sized rocks at the top of the waterfall or over the steps in a stream. Arrange them in a semicircular pattern, if possible, along the edge of each drop. Flat rocks are a great choice in most waterfalls since they look good and are easy to fit together. Pile all of the rocks as closely together as possible so the water flows around them on its way down to the lower basin.
Spread some expanding foam underneath the rocks as needed to hold them in place over the liner. Also, use the foam to fill in any gaps, forcing the water to move over the rocks instead of through them.
3-6. Spread gravel and tamp it down to cover the rest of the liner.
Open up your bags of gravel and begin pouring them directly onto the underlayment. You need plenty of bags to cover over both basins and the waterfall, so don’t hold back. Make the gravel layer at least 3 in (7.6 cm) deep to hide the liner. When you’re done, smooth the gravel layer out as much as possible with your hands so it looks even.
Pack plenty of gravel and dirt around larger stones to help hold them in place.
Remember that the gravel is much lighter than the larger stones, so it’s better for holding down and hiding hoses and other components.
3-7. Wash the rocks with a gentle spray to fill the waterfall.
Spray down your entire waterfall until the water rises above the gravel and the pump underneath it. With water in the basin, you can safely activate the pump. Run the pump while continuing to spray the stones until the water looks clean. Tidy up your waterfall as needed before sitting down to enjoy its soothing sounds.
Spraying the stones dislodges dirt and other debris in the waterfall. The rocks and pebbles help aerate and purify the water while it moves through the system.
Tips
Always position stones in the stream bed to agitate the water. Forcing water to flow through rocks and small channels is also a helpful way to oxygenate the water for anything living in your home ecosystem.
If you wish to machine filter your waterfall to ensure it stays clean, install a filter outside of it. Connect the pond hose to it, then install a second hose leading to the upper pool.
Sometimes algae blooms happen in ponds and waterfalls that receive plenty of direct sunlight. You could install a filter or add some filtering plants like water lilies to your pond to prevent issues.
|
{
"create_time": "20230517 10:59:17",
"回答明细": "{\"回答\": \"1. Designing Your Waterfall\\n1-1. Create a waterfall with a pond if you plan on keeping plants or fish.\\nThere are many different ways to set up a pond with a waterfall system. The easiest way to do it is to stack rocks to create a spillway on the edge of your pond. You could also dig out the soil to create a lower pond and an upper pond. Connect them by having the water spill from the upper pond to the lower one or by building a sloping stream between them.\\nIf you already have a pond in your yard, pile up soil and rocks to create a shelf for water to spill from. This is the easiest way to get a waterfall since you get to avoid a lot of extra digging. The water falls from the spillway to the pond, then enters a pump system you install to bring it back to the top.\\n1-2. Build a stream if you prefer a long, gentle waterfall.\\nTo create a stream, you need to first dig out a pair of ponds or basins. Then, dig out the stream to go from the higher basin to the lower one. The stream has to be sloped to move water downhill, so working on a natural incline in your yard reduces the amount of digging you have to do.\\nWith a stream, you have the option to build many small waterfalls. Arrange the rocks in the stream to create shelves for the water to spill from.\\nStream waterfalls are long compared to pond waterfalls and require a stronger pump and a longer hose. For example, streams are generally at least 3 ft (0.91 m) long, so you need to commit more space in your yard to set it up.\\n1-3. Make an above-ground waterfall if you can’t dig out your yard.\\nIf you have limited space or a yard that isn’t easy to build on, you still have a way to get a good pond. Stack strong building material like limestone boulders to build a basin that catches the water. Then, stack more of the material on one end of the basin to create an area for the water to fall from.\\nYou could build a basin out of resistant materials like cinder blocks or bricks. Above-ground waterfalls come in many styles, so let your creativity loose when designing yours.\\nTo hold the pond together, spread a waterproof expanding foam around every rock. The building material has to be strong and well-sealed to hold the water in place.\\n1-4. Design a below-ground waterfall if you are able to dig out your yard.\\nMost pond and stream waterfalls involve a little bit of digging. For this type of waterfall, you basically dig a hole in the ground, then make a vertical stack of rocks on one end. Place a water hose in the rocks to spill water down and into the basin. This is called a pondless basin, and the water gets circulated continuously through a strong pump.\\nThis type of waterfall is similar to any basic pond waterfall. If you don’t already have a pond or a water basin, you could dig a new one before building your waterfall.\\n1-5. Choose the size of your waterfall and basin before beginning construction.\\nThe average size of a pond with a built-in waterfall is 10 ft × 15 ft (3.0 m × 4.6 m). If you’re planning on making a stream or a pondless basin, do some math to estimate the minimum size you need. Generally, the basin has to hold about 2.5 times the amount of water circulating through the waterfall.\\nTo figure out how much water is in motion through your waterfall, measure the waterfall’s length, width, and depth in feet. The formula is length x width x (depth x 0.25) x 7.48. The 0.25 is the thickness of the water and the 7.48 is the number of gallons in a cubic foot.\\nThen, multiply the amount of water in motion by 2.5 to figure out how many total gallons of water you need.\\nFor example, if your waterfall is 10 x 3 x 0.5 ft in size: 10 ft x 3 ft x (0.25 x 0.5 ft) x 7.48 gal/cubic ft = 28.05 gallons of water in motion.\\nThen, 28.76 gallons x 2.5 = 70 gallons of water needed in the pond.\\nRemember to do the same for the upper pond or basin if you plan on building one. Keep it roughly the same size to ensure water moves through the waterfall at a steady rate.\\n1-6. Select a visible location about 20 ft (6.1 m) from your home.\\nPut your waterfall in a spot where it can be enjoyed from different angles, both inside and outside your home. The best spot for a pond is usually near a deck, patio, or window on your home. These areas also tend to be accessible to water spigots and electrical outlets you may need to power your waterfall. Also, since waterfalls are all about water falling from a higher area to a lower one, build on a natural incline to reduce the amount of digging you have to do.\\nAny ponds connected to the waterfall require about 6 hours of direct sunlight if you’re keeping any plants or fish.\\nFor example, place the pond close to a water spigot so you can easily fill it with a hose. Also, the pond’s lower basin needs to be within range of an electrical outlet to operate the pump. However, connect the pump with an extension cord to prevent water from splashing onto the outlet.\\n1-7. Order gravel and stones to use to build your stream.\\nGravel is very important for covering and pinning down the pond’s liner, so purchase plenty of rounded gravel or river rocks. You also need plenty of boulders and flat rocks to line the stream. These larger stones are great for decorating the pond and covering some of its construction components. Flat limestone rocks are great for creating waterfall spillways, while larger boulders are useful for framing the pond.\\nMost home and garden centers have limited supplies of pond-building material. For a bigger selection, search for quarries and stone suppliers in your area.\\nTo figure out how many boulders you need, multiply your waterway’s length and width, then divide it by 65 tons per foot. This gives you an estimate in tons, but keep in mind that rocks come in different sizes.\\nFor instance, if your waterfall is 10 ft x 3 ft in size, you need about 0.46 tons of rocks for that area.\\nEstimate the amount of gravel you need by taking the amount of boulders in tons you need, then dividing by 0.45. The gravel layer generally has to be about 3 in (7.6 cm) deep.\\nFor example, if your waterfall is 10 ft x 3 ft, you need approximately 1 ton of gravel to fill it.\\n2. Constructing Basins and Streams\\n2-1. Stack rocks and blocks to create a basin for an above-ground waterfall.\\nAfter you know where you want to build the basin, begin constructing it with boulders, cinder blocks, or alternative material. Make the basin tall enough to hold the amount of water circulating through your stream. Then, spread a waterproof expanding foam around each rock to glue the basin together.\\nRemember to build one side of the basin higher than the other. Use some flat rocks or smaller boulders to create a natural-looking waterfall. Leave space for the hose you need to install to start the waterfall.\\n2-2. Dig\\nThe water needs a place to collect while your submersible pump circulates it back to the top of the waterfall. The basin has to be at least 1 ft (0.30 m) larger than your stream or waterfall to prevent the water from splashing out of it. It also needs to be bigger than your submersible pump. Make sure you have enough space in your pond or basin to fit the pump and hide it with rocks.\\nIf you’re building an above-ground waterfall, skip this part. You won’t be able to dig out the basin, so compensate for it by building an above-ground basin out of rocks or cinder blocks.\\nCall the local utility companies to come out and mark the utility lines before you begin digging. Striking a line by accident is a sure way to spoil your project.\\n2-3. Create a second hole for the pump if you’re making a pondless basin.\\nFor pondless basins, usually with stream waterfalls, you make a deeper hole to plant the pump in. Measure the pump enclosure first to figure out how big the hole needs to be. Then, dig a square hole at least 2 ft (0.61 m) wider and 6 in (15 cm) deeper than the pump.\\nKeep the hole near the far end of the basin, opposite of the waterfall. Doing this makes it much easier to hide underneath dirt and rocks.\\n2-4. Create the upper waterfall pool and stream by digging and smoothing out the soil.\\nExcavating is the most intensive part of building a waterfall, but you’re almost done. To create the upper part of your waterfall, dig out the upper basin if your design has one. Then, connect the upper basin and lower basin with a series of dirt “steps.” The water falls from step to step as it heads toward the lower basin.\\nOn average, make the stream bed roughly 3 ft (0.91 m) and at least 6 in (15 cm) inches deep. Pile the soil into ridges to create a staircase effect that makes the water travel downstream more efficiently.\\nThe first “step” in the stream needs to be the steepest. After that, add as many steps as you want or have room for. Try to leave some space between each step so you get the full effect of each mini waterfall.\\n2-5. Spread an EPDM pond liner and underlayment over each part of your waterfall.\\nIf your pond is small enough, get a single liner that stretches from the bottom basin to the top of the waterfall. Otherwise, use a separate liner for the lower basin or pond, stream, and upper basin or pond. After spreading the pond liner flat, lay a propylene underlayment on top of it to protect it from damage.\\nUse 45 mil liners, which are ⁄1000 in (0.11 cm)-thick.\\nTo estimate the liner size you need, first calculate the pond or waterfall’s depth from top to bottom , double it, and add 1. Then, add that number to both the length and width to get the approximate liner size.\\nFor example, if you have a 10 ft x 5 ft x 3 ft basin, first calculate the depth as 6 x 2 + 1. Then, add the depth of 7 to the length and width. You need a liner at least 17 ft × 12 ft (5.2 m × 3.7 m) in size.\\n3. Equipping and Filling the Waterfall\\n3-1. Calculate the pump strength you need to circulate water.\\nTo determine what kind of pump you need, first measure across the width of the head of your waterfall. Then, measure vertically from the top of the waterfall to the water’s surface. Finish by deciding how quickly you want water to flow through the system. Use these numbers to calculate the correct pump rating you need for your waterfall.\\nSearch for a waterfall pump calculator online, then plug in your estimates to figure out the minimum pump rating you need for your waterfall to function.\\nA medium flow requires a pump discharge rate of 1,500 US gal (5,700 L) per hour, or gph. Use a 1,000 US gal (3,800 L) estimate for a slower flow and a 2,000 US gal (7,600 L) estimate for a heavier flow.\\nOn average, the pump needs to handle 1,500 US gal (5,700 L) per 1 ft (0.30 m) of width at your waterfall’s head.\\n3-2. Install and connect the pump before placing it in the basin.\\nCheck the owner’s manual with your pump for specific setup instructions. You usually need a rubber hose that is long enough to run from the pump to the top of your waterfall. Measure this distance as well as the opening on the pump. After getting a hose with the same size opening, fit it directly over the pump’s opening.\\nIf your pump is inside an enclosure, use a 2 in (5.1 cm) hole saw to cut a few holes in the enclosure. Keep the holes about 4 in (10 cm) apart to let water into the pump.\\nPlant the pump deeply inside the lower pond or basin and make sure the hose is long enough to reach the top of your waterfall.\\n3-3. Connect the upper chamber flow valve if you plan on using one.\\nAn easy way to build one is by using a heavy-duty, 3-sided plastic storage bin. Face the open end of the bin toward the waterfall and lower basin. Then, drill a hole the same size as the adapter on your hose. Finish the valve by connecting the hose using a rubber washer and a bead of silicone adhesive.\\nTo secure the hose further, add a steel lock-nut and a hose clamp.\\nValves are a great way to get the water flowing down the waterfall, especially in a long stream. In most cases, valves are more for aesthetic purposes rather than a necessity for controlling the water flow.\\n3-4. Line the outer edges of any basins with large boulders.\\nRest the rocks on the edges of the ponds or basins, using them to pin the liner in place. Push them as close together as possible to hide the liner while preventing the water from splashing out. Also, arrange the rocks to cover the pump, hose, and other components you wish to hide.\\nPlace the rocks carefully to avoid blocking or crushing the hose and other components. They are heavy and have to be placed with care. Hide the components between the rocks instead of piling rocks on top of them.\\n3-5. Build the waterfalls by forming shelves out of rocks.\\nPlace some medium-sized rocks at the top of the waterfall or over the steps in a stream. Arrange them in a semicircular pattern, if possible, along the edge of each drop. Flat rocks are a great choice in most waterfalls since they look good and are easy to fit together. Pile all of the rocks as closely together as possible so the water flows around them on its way down to the lower basin.\\nSpread some expanding foam underneath the rocks as needed to hold them in place over the liner. Also, use the foam to fill in any gaps, forcing the water to move over the rocks instead of through them.\\n3-6. Spread gravel and tamp it down to cover the rest of the liner.\\nOpen up your bags of gravel and begin pouring them directly onto the underlayment. You need plenty of bags to cover over both basins and the waterfall, so don’t hold back. Make the gravel layer at least 3 in (7.6 cm) deep to hide the liner. When you’re done, smooth the gravel layer out as much as possible with your hands so it looks even.\\nPack plenty of gravel and dirt around larger stones to help hold them in place.\\nRemember that the gravel is much lighter than the larger stones, so it’s better for holding down and hiding hoses and other components.\\n3-7. Wash the rocks with a gentle spray to fill the waterfall.\\nSpray down your entire waterfall until the water rises above the gravel and the pump underneath it. With water in the basin, you can safely activate the pump. Run the pump while continuing to spray the stones until the water looks clean. Tidy up your waterfall as needed before sitting down to enjoy its soothing sounds.\\nSpraying the stones dislodges dirt and other debris in the waterfall. The rocks and pebbles help aerate and purify the water while it moves through the system.\\nTips\\nAlways position stones in the stream bed to agitate the water. Forcing water to flow through rocks and small channels is also a helpful way to oxygenate the water for anything living in your home ecosystem.\\nIf you wish to machine filter your waterfall to ensure it stays clean, install a filter outside of it. Connect the pond hose to it, then install a second hose leading to the upper pool.\\nSometimes algae blooms happen in ponds and waterfalls that receive plenty of direct sunlight. You could install a filter or add some filtering plants like water lilies to your pond to prevent issues.\\n\", \"简要回答\": \"A backyard waterfall can be a stunning or even therapeutic addition to your home. Building one is a relatively simple process done with a few tools and DIY know-how. To begin construction, plan out the design you want, then dig out any ponds, basins, or streams you need for design. Arrange all sorts of stones around your waterfall to shape it and make it look more natural. Your waterfall also needs a pump system and liners to complete it and make it functional. Set up a waterfall to serve as a centerpiece while you entertain guests or a comforting backdrop for you to enjoy at any time.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Designing Your Waterfall\", \"步骤\": [{\"编号\": 1, \"标题\": \"Create a waterfall with a pond if you plan on keeping plants or fish.\", \"描述\": \"There are many different ways to set up a pond with a waterfall system. The easiest way to do it is to stack rocks to create a spillway on the edge of your pond. You could also dig out the soil to create a lower pond and an upper pond. Connect them by having the water spill from the upper pond to the lower one or by building a sloping stream between them.\\nIf you already have a pond in your yard, pile up soil and rocks to create a shelf for water to spill from. This is the easiest way to get a waterfall since you get to avoid a lot of extra digging. The water falls from the spillway to the pond, then enters a pump system you install to bring it back to the top.\"}, {\"编号\": 2, \"标题\": \"Build a stream if you prefer a long, gentle waterfall.\", \"描述\": \"To create a stream, you need to first dig out a pair of ponds or basins. Then, dig out the stream to go from the higher basin to the lower one. The stream has to be sloped to move water downhill, so working on a natural incline in your yard reduces the amount of digging you have to do.\\nWith a stream, you have the option to build many small waterfalls. Arrange the rocks in the stream to create shelves for the water to spill from.\\nStream waterfalls are long compared to pond waterfalls and require a stronger pump and a longer hose. For example, streams are generally at least 3 ft (0.91 m) long, so you need to commit more space in your yard to set it up.\"}, {\"编号\": 3, \"标题\": \"Make an above-ground waterfall if you can’t dig out your yard.\", \"描述\": \"If you have limited space or a yard that isn’t easy to build on, you still have a way to get a good pond. Stack strong building material like limestone boulders to build a basin that catches the water. Then, stack more of the material on one end of the basin to create an area for the water to fall from.\\nYou could build a basin out of resistant materials like cinder blocks or bricks. Above-ground waterfalls come in many styles, so let your creativity loose when designing yours.\\nTo hold the pond together, spread a waterproof expanding foam around every rock. The building material has to be strong and well-sealed to hold the water in place.\"}, {\"编号\": 4, \"标题\": \"Design a below-ground waterfall if you are able to dig out your yard.\", \"描述\": \"Most pond and stream waterfalls involve a little bit of digging. For this type of waterfall, you basically dig a hole in the ground, then make a vertical stack of rocks on one end. Place a water hose in the rocks to spill water down and into the basin. This is called a pondless basin, and the water gets circulated continuously through a strong pump.\\nThis type of waterfall is similar to any basic pond waterfall. If you don’t already have a pond or a water basin, you could dig a new one before building your waterfall.\"}, {\"编号\": 5, \"标题\": \"Choose the size of your waterfall and basin before beginning construction.\", \"描述\": \"The average size of a pond with a built-in waterfall is 10 ft × 15 ft (3.0 m × 4.6 m). If you’re planning on making a stream or a pondless basin, do some math to estimate the minimum size you need. Generally, the basin has to hold about 2.5 times the amount of water circulating through the waterfall.\\nTo figure out how much water is in motion through your waterfall, measure the waterfall’s length, width, and depth in feet. The formula is length x width x (depth x 0.25) x 7.48. The 0.25 is the thickness of the water and the 7.48 is the number of gallons in a cubic foot.\\nThen, multiply the amount of water in motion by 2.5 to figure out how many total gallons of water you need.\\nFor example, if your waterfall is 10 x 3 x 0.5 ft in size: 10 ft x 3 ft x (0.25 x 0.5 ft) x 7.48 gal/cubic ft = 28.05 gallons of water in motion.\\nThen, 28.76 gallons x 2.5 = 70 gallons of water needed in the pond.\\nRemember to do the same for the upper pond or basin if you plan on building one. Keep it roughly the same size to ensure water moves through the waterfall at a steady rate.\"}, {\"编号\": 6, \"标题\": \"Select a visible location about 20 ft (6.1 m) from your home.\", \"描述\": \"Put your waterfall in a spot where it can be enjoyed from different angles, both inside and outside your home. The best spot for a pond is usually near a deck, patio, or window on your home. These areas also tend to be accessible to water spigots and electrical outlets you may need to power your waterfall. Also, since waterfalls are all about water falling from a higher area to a lower one, build on a natural incline to reduce the amount of digging you have to do.\\nAny ponds connected to the waterfall require about 6 hours of direct sunlight if you’re keeping any plants or fish.\\nFor example, place the pond close to a water spigot so you can easily fill it with a hose. Also, the pond’s lower basin needs to be within range of an electrical outlet to operate the pump. However, connect the pump with an extension cord to prevent water from splashing onto the outlet.\"}, {\"编号\": 7, \"标题\": \"Order gravel and stones to use to build your stream.\", \"描述\": \"Gravel is very important for covering and pinning down the pond’s liner, so purchase plenty of rounded gravel or river rocks. You also need plenty of boulders and flat rocks to line the stream. These larger stones are great for decorating the pond and covering some of its construction components. Flat limestone rocks are great for creating waterfall spillways, while larger boulders are useful for framing the pond.\\nMost home and garden centers have limited supplies of pond-building material. For a bigger selection, search for quarries and stone suppliers in your area.\\nTo figure out how many boulders you need, multiply your waterway’s length and width, then divide it by 65 tons per foot. This gives you an estimate in tons, but keep in mind that rocks come in different sizes.\\nFor instance, if your waterfall is 10 ft x 3 ft in size, you need about 0.46 tons of rocks for that area.\\nEstimate the amount of gravel you need by taking the amount of boulders in tons you need, then dividing by 0.45. The gravel layer generally has to be about 3 in (7.6 cm) deep.\\nFor example, if your waterfall is 10 ft x 3 ft, you need approximately 1 ton of gravel to fill it.\"}]}, {\"编号\": 2, \"标题\": \"Constructing Basins and Streams\", \"步骤\": [{\"编号\": 1, \"标题\": \"Stack rocks and blocks to create a basin for an above-ground waterfall.\", \"描述\": \"After you know where you want to build the basin, begin constructing it with boulders, cinder blocks, or alternative material. Make the basin tall enough to hold the amount of water circulating through your stream. Then, spread a waterproof expanding foam around each rock to glue the basin together.\\nRemember to build one side of the basin higher than the other. Use some flat rocks or smaller boulders to create a natural-looking waterfall. Leave space for the hose you need to install to start the waterfall.\"}, {\"编号\": 2, \"标题\": \"Dig\", \"描述\": \"The water needs a place to collect while your submersible pump circulates it back to the top of the waterfall. The basin has to be at least 1 ft (0.30 m) larger than your stream or waterfall to prevent the water from splashing out of it. It also needs to be bigger than your submersible pump. Make sure you have enough space in your pond or basin to fit the pump and hide it with rocks.\\nIf you’re building an above-ground waterfall, skip this part. You won’t be able to dig out the basin, so compensate for it by building an above-ground basin out of rocks or cinder blocks.\\nCall the local utility companies to come out and mark the utility lines before you begin digging. Striking a line by accident is a sure way to spoil your project.\"}, {\"编号\": 3, \"标题\": \"Create a second hole for the pump if you’re making a pondless basin.\", \"描述\": \"For pondless basins, usually with stream waterfalls, you make a deeper hole to plant the pump in. Measure the pump enclosure first to figure out how big the hole needs to be. Then, dig a square hole at least 2 ft (0.61 m) wider and 6 in (15 cm) deeper than the pump.\\nKeep the hole near the far end of the basin, opposite of the waterfall. Doing this makes it much easier to hide underneath dirt and rocks.\"}, {\"编号\": 4, \"标题\": \"Create the upper waterfall pool and stream by digging and smoothing out the soil.\", \"描述\": \"Excavating is the most intensive part of building a waterfall, but you’re almost done. To create the upper part of your waterfall, dig out the upper basin if your design has one. Then, connect the upper basin and lower basin with a series of dirt “steps.” The water falls from step to step as it heads toward the lower basin.\\nOn average, make the stream bed roughly 3 ft (0.91 m) and at least 6 in (15 cm) inches deep. Pile the soil into ridges to create a staircase effect that makes the water travel downstream more efficiently.\\nThe first “step” in the stream needs to be the steepest. After that, add as many steps as you want or have room for. Try to leave some space between each step so you get the full effect of each mini waterfall.\"}, {\"编号\": 5, \"标题\": \"Spread an EPDM pond liner and underlayment over each part of your waterfall.\", \"描述\": \"If your pond is small enough, get a single liner that stretches from the bottom basin to the top of the waterfall. Otherwise, use a separate liner for the lower basin or pond, stream, and upper basin or pond. After spreading the pond liner flat, lay a propylene underlayment on top of it to protect it from damage.\\nUse 45 mil liners, which are ⁄1000 in (0.11 cm)-thick.\\nTo estimate the liner size you need, first calculate the pond or waterfall’s depth from top to bottom , double it, and add 1. Then, add that number to both the length and width to get the approximate liner size.\\nFor example, if you have a 10 ft x 5 ft x 3 ft basin, first calculate the depth as 6 x 2 + 1. Then, add the depth of 7 to the length and width. You need a liner at least 17 ft × 12 ft (5.2 m × 3.7 m) in size.\"}]}, {\"编号\": 3, \"标题\": \"Equipping and Filling the Waterfall\", \"步骤\": [{\"编号\": 1, \"标题\": \"Calculate the pump strength you need to circulate water.\", \"描述\": \"To determine what kind of pump you need, first measure across the width of the head of your waterfall. Then, measure vertically from the top of the waterfall to the water’s surface. Finish by deciding how quickly you want water to flow through the system. Use these numbers to calculate the correct pump rating you need for your waterfall.\\nSearch for a waterfall pump calculator online, then plug in your estimates to figure out the minimum pump rating you need for your waterfall to function.\\nA medium flow requires a pump discharge rate of 1,500 US gal (5,700 L) per hour, or gph. Use a 1,000 US gal (3,800 L) estimate for a slower flow and a 2,000 US gal (7,600 L) estimate for a heavier flow.\\nOn average, the pump needs to handle 1,500 US gal (5,700 L) per 1 ft (0.30 m) of width at your waterfall’s head.\"}, {\"编号\": 2, \"标题\": \"Install and connect the pump before placing it in the basin.\", \"描述\": \"Check the owner’s manual with your pump for specific setup instructions. You usually need a rubber hose that is long enough to run from the pump to the top of your waterfall. Measure this distance as well as the opening on the pump. After getting a hose with the same size opening, fit it directly over the pump’s opening.\\nIf your pump is inside an enclosure, use a 2 in (5.1 cm) hole saw to cut a few holes in the enclosure. Keep the holes about 4 in (10 cm) apart to let water into the pump.\\nPlant the pump deeply inside the lower pond or basin and make sure the hose is long enough to reach the top of your waterfall.\"}, {\"编号\": 3, \"标题\": \"Connect the upper chamber flow valve if you plan on using one.\", \"描述\": \"An easy way to build one is by using a heavy-duty, 3-sided plastic storage bin. Face the open end of the bin toward the waterfall and lower basin. Then, drill a hole the same size as the adapter on your hose. Finish the valve by connecting the hose using a rubber washer and a bead of silicone adhesive.\\nTo secure the hose further, add a steel lock-nut and a hose clamp.\\nValves are a great way to get the water flowing down the waterfall, especially in a long stream. In most cases, valves are more for aesthetic purposes rather than a necessity for controlling the water flow.\"}, {\"编号\": 4, \"标题\": \"Line the outer edges of any basins with large boulders.\", \"描述\": \"Rest the rocks on the edges of the ponds or basins, using them to pin the liner in place. Push them as close together as possible to hide the liner while preventing the water from splashing out. Also, arrange the rocks to cover the pump, hose, and other components you wish to hide.\\nPlace the rocks carefully to avoid blocking or crushing the hose and other components. They are heavy and have to be placed with care. Hide the components between the rocks instead of piling rocks on top of them.\"}, {\"编号\": 5, \"标题\": \"Build the waterfalls by forming shelves out of rocks.\", \"描述\": \"Place some medium-sized rocks at the top of the waterfall or over the steps in a stream. Arrange them in a semicircular pattern, if possible, along the edge of each drop. Flat rocks are a great choice in most waterfalls since they look good and are easy to fit together. Pile all of the rocks as closely together as possible so the water flows around them on its way down to the lower basin.\\nSpread some expanding foam underneath the rocks as needed to hold them in place over the liner. Also, use the foam to fill in any gaps, forcing the water to move over the rocks instead of through them.\"}, {\"编号\": 6, \"标题\": \"Spread gravel and tamp it down to cover the rest of the liner.\", \"描述\": \"Open up your bags of gravel and begin pouring them directly onto the underlayment. You need plenty of bags to cover over both basins and the waterfall, so don’t hold back. Make the gravel layer at least 3 in (7.6 cm) deep to hide the liner. When you’re done, smooth the gravel layer out as much as possible with your hands so it looks even.\\nPack plenty of gravel and dirt around larger stones to help hold them in place.\\nRemember that the gravel is much lighter than the larger stones, so it’s better for holding down and hiding hoses and other components.\"}, {\"编号\": 7, \"标题\": \"Wash the rocks with a gentle spray to fill the waterfall.\", \"描述\": \"Spray down your entire waterfall until the water rises above the gravel and the pump underneath it. With water in the basin, you can safely activate the pump. Run the pump while continuing to spray the stones until the water looks clean. Tidy up your waterfall as needed before sitting down to enjoy its soothing sounds.\\nSpraying the stones dislodges dirt and other debris in the waterfall. The rocks and pebbles help aerate and purify the water while it moves through the system.\"}], \"小提示\": [\"Always position stones in the stream bed to agitate the water. Forcing water to flow through rocks and small channels is also a helpful way to oxygenate the water for anything living in your home ecosystem.\\n\", \"If you wish to machine filter your waterfall to ensure it stays clean, install a filter outside of it. Connect the pond hose to it, then install a second hose leading to the upper pool.\\n\", \"Sometimes algae blooms happen in ponds and waterfalls that receive plenty of direct sunlight. You could install a filter or add some filtering plants like water lilies to your pond to prevent issues.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
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wikihow
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7,213 |
How to Build a Balance Board
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1. Steps
1-1. Figure out what size board you want.
This will depend mostly on how tall you are. The board should be long enough so that you can have a wide, shoulder-width stance while riding it. It should also be wide enough so that your feet won't hang off the sides. Around 33" by 14" is good.
1-2. Purchase a piece of 3/4" plywood big enough to cut down to the size you want the board to be with some extra.
Also purchase some large diameter, (5" to 7" is good), thick walled PVC or ABS pipe. It should be long enough to fit the width of your board, and strong enough that it does not flex easily, since you will be putting your weight on it.
1-3. Cut the plywood to size, and the PVC, if needed.
1-4. Using the excess plywood, cut 2 pieces, each about 2 inches (5.1 cm) wide and 14 inches (35.6 cm) (width of board) long.
1-5. Secure these two pieces at either end of the board, on the same side of the board, for stoppers.
Use these for safety if you think you will hurt yourself, otherwise you don't need them. These will help the board not slip off the end of the pipe while riding.
1-6. Lay the pipe on the floor and place the board on top of it.
Put on a safety helmet, wrist guards, elbow and knee pads. Again, you only need these if you think you might get hurt. Step on the board carefully, (using a chair or someone's shoulder for support, at least the first few times), and test your balance!
1-7. Finished.
Tips
While at the hardware shop, try to pick up some rubber-like window sealing tape or hockey tape. Use this around the pipe to give it some grip on smoother surfaces. This should help provide more traction.
Be sure you get THICK pipe. PVC is generally stronger than ABS.
Wrap rubber or traction tape around the pipe in two spots, a few inches from the edges. Adding a strip around in the middle won't hurt. Be sure all are equal thickness to keep the board level.
Warnings
Do not try tricks that are too advanced for you.
Always wear your safety gear, consisting of helmet, wrist guards, elbow and knee pads, while riding a balance board.
Only ride your homemade balance board in an open area. Make sure there is enough room to fall off of it safely.
The PVC should roll underneath the board but not away from it because of the stoppers. Nevertheless, sudden, jerky movements could result in the board becoming separated from the pipe, so be careful.
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{
"create_time": "20230517 10:59:17",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Figure out what size board you want.\\nThis will depend mostly on how tall you are. The board should be long enough so that you can have a wide, shoulder-width stance while riding it. It should also be wide enough so that your feet won't hang off the sides. Around 33\\\" by 14\\\" is good.\\n1-2. Purchase a piece of 3/4\\\" plywood big enough to cut down to the size you want the board to be with some extra.\\nAlso purchase some large diameter, (5\\\" to 7\\\" is good), thick walled PVC or ABS pipe. It should be long enough to fit the width of your board, and strong enough that it does not flex easily, since you will be putting your weight on it.\\n1-3. Cut the plywood to size, and the PVC, if needed.\\n\\n1-4. Using the excess plywood, cut 2 pieces, each about 2 inches (5.1 cm) wide and 14 inches (35.6 cm) (width of board) long.\\n\\n1-5. Secure these two pieces at either end of the board, on the same side of the board, for stoppers.\\nUse these for safety if you think you will hurt yourself, otherwise you don't need them. These will help the board not slip off the end of the pipe while riding.\\n1-6. Lay the pipe on the floor and place the board on top of it.\\nPut on a safety helmet, wrist guards, elbow and knee pads. Again, you only need these if you think you might get hurt. Step on the board carefully, (using a chair or someone's shoulder for support, at least the first few times), and test your balance!\\n1-7. Finished.\\n\\nTips\\nWhile at the hardware shop, try to pick up some rubber-like window sealing tape or hockey tape. Use this around the pipe to give it some grip on smoother surfaces. This should help provide more traction.\\nBe sure you get THICK pipe. PVC is generally stronger than ABS.\\nWrap rubber or traction tape around the pipe in two spots, a few inches from the edges. Adding a strip around in the middle won't hurt. Be sure all are equal thickness to keep the board level.\\nWarnings\\nDo not try tricks that are too advanced for you.\\nAlways wear your safety gear, consisting of helmet, wrist guards, elbow and knee pads, while riding a balance board.\\nOnly ride your homemade balance board in an open area. Make sure there is enough room to fall off of it safely.\\nThe PVC should roll underneath the board but not away from it because of the stoppers. Nevertheless, sudden, jerky movements could result in the board becoming separated from the pipe, so be careful.\\n\", \"简要回答\": \"Balance boards are becoming a popular way to build core strength and balancing skills. By trying to stand on an unstable surface, you exercise the parts of your body and your brain that control balance. If you want one but don't have $100 to spend, simply build your own!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Figure out what size board you want.\", \"描述\": \"This will depend mostly on how tall you are. The board should be long enough so that you can have a wide, shoulder-width stance while riding it. It should also be wide enough so that your feet won't hang off the sides. Around 33\\\" by 14\\\" is good.\"}, {\"编号\": 2, \"标题\": \"Purchase a piece of 3/4\\\" plywood big enough to cut down to the size you want the board to be with some extra.\", \"描述\": \"Also purchase some large diameter, (5\\\" to 7\\\" is good), thick walled PVC or ABS pipe. It should be long enough to fit the width of your board, and strong enough that it does not flex easily, since you will be putting your weight on it.\"}, {\"编号\": 3, \"标题\": \"Cut the plywood to size, and the PVC, if needed.\", \"描述\": \"\"}, {\"编号\": 4, \"标题\": \"Using the excess plywood, cut 2 pieces, each about 2 inches (5.1 cm) wide and 14 inches (35.6 cm) (width of board) long.\", \"描述\": \"\"}, {\"编号\": 5, \"标题\": \"Secure these two pieces at either end of the board, on the same side of the board, for stoppers.\", \"描述\": \"Use these for safety if you think you will hurt yourself, otherwise you don't need them. These will help the board not slip off the end of the pipe while riding.\"}, {\"编号\": 6, \"标题\": \"Lay the pipe on the floor and place the board on top of it.\", \"描述\": \"Put on a safety helmet, wrist guards, elbow and knee pads. Again, you only need these if you think you might get hurt. Step on the board carefully, (using a chair or someone's shoulder for support, at least the first few times), and test your balance!\"}, {\"编号\": 7, \"标题\": \"Finished.\", \"描述\": \"\"}], \"小提示\": [\"While at the hardware shop, try to pick up some rubber-like window sealing tape or hockey tape. Use this around the pipe to give it some grip on smoother surfaces. This should help provide more traction.\\n\", \"Be sure you get THICK pipe. PVC is generally stronger than ABS.\\n\", \"Wrap rubber or traction tape around the pipe in two spots, a few inches from the edges. Adding a strip around in the middle won't hurt. Be sure all are equal thickness to keep the board level.\\n\"], \"注意事项\": [\"Do not try tricks that are too advanced for you.\\n\", \"Always wear your safety gear, consisting of helmet, wrist guards, elbow and knee pads, while riding a balance board.\\n\", \"Only ride your homemade balance board in an open area. Make sure there is enough room to fall off of it safely.\\n\", \"The PVC should roll underneath the board but not away from it because of the stoppers. Nevertheless, sudden, jerky movements could result in the board becoming separated from the pipe, so be careful.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,214 |
How to Build a Ballista
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1. Assembling the Frame
1-1. Drill holes through a pair of 6 in (15 cm)-long popsicle sticks.
Measure 1 in (2.5 cm) from the ends and mark the spots with a pencil. Before working on the sticks, lay down a piece of cardboard to protect your work surface from damage. Then, use a drill bit ⁄4 in (0.64 cm) in diameter to create the holes.
The simplest way to create a ballista is with inexpensive popsicle sticks, available online, at craft supply store, and other areas.
If you wish to make a larger ballista, trying using larger pieces of wood or foam in place of the popsicle sticks.
1-2. Poke a second, smaller hole next to each of the bigger ones.
Measure about ⁄4 in (0.64 cm) along the stick’s length from one of the existing holes. Use a steel probe ⁄16 in (0.16 cm) in diameter or a similar sharp tool to poke all the way through the wood. Position the hole so it’s slightly lower, closer to the edge of the stick, than the larger hole. Create a matching hole on the opposite end of the first stick and create corresponding holes on the second stick.
Each popsicle stick has 4 holes when you’re finished, a pair of holes on either end. The bigger holes are used to secure the ballista frame together, while the smaller holes are for the launcher.
To test the smaller holes, try squeezing a wood cocktail skewer through them. Get skewers about ⁄64 in (0.28 cm) in diameter. Widen the holes as needed to fit the skewers.
1-3. Cut a pair of wood blocks to 1 ⁄2 in × 1 in (3.8 cm × 2.5 cm).
The easiest way to do this is to purchase wood crafting blocks. If you can’t find the exact size you need, cut the blocks to size with a crafting knife or another tool. Get blocks that are about 1 in (2.5 cm) tall. Scrape away the excess wood until both blocks are the same size.
Shop online or visit a craft store to see what kind of wood blocks are available. You can use scrap wood if you wish, but crafting blocks are much smoother and easier to work with.
Be careful when using a crafting knife. The blocks are small, so it’s easy to slip while handling the blade. Work slowly to avoid potential accidents.
1-4. Glue the blocks to the ends of the popsicle sticks.
Heat up a hot glue gun loaded with a fresh stick of white glue. Spread a layer of glue over the ends of the 1 of the sticks, then lay the blocks on top of that. Align the longer ends of each block with the edges of the popsicle stick. Spread another layer of glue on top of the wood blocks to secure the second popsicle stick.
Make sure you align the holes in the popsicle sticks before gluing them in place. The holes need to be positioned evenly over one another in order for the ballista launch its arrows later.
2. Building and Attaching the Launch Ramp
2-1. Cut about ⁄2 in (1.3 cm) off the end of another popsicle stick.
Trim this new stick to size by measuring and slicing it apart with your craft knife. Another safe way to do this is by snapping the end off with scissors or wire cutters. Trim any stray wood fibers off the cut end so it looks smooth and even.
Cutting popsicle sticks can be tricky since they are pretty fragile. Work slowly, gradually deepening the cut you make. Bend the popsicle stick back and forth along the groove you cut to prevent it from splintering.
If you have experience with wood cutting, try using a fine saw blade like a band saw. Always wear earmuffs, eye goggles, and a dust mask while operating a saw.
2-2. Trim a pair of cocktail skewers to 5 ⁄2 in (14 cm) in length.
Get some wood skewers about ⁄64 in (0.28 cm) in diameter. Measure and mark the skewers as needed with a ruler and pencil. Then, cut the skewers evenly on both ends to trim off the sharp points. The skewers need to be the same length as the popsicle stick you cut, so use it for comparison.
Wood skewers are available online in addition to some craft stores, general stores, and restaurant supply stores.
Cut the skewers by using a craft knife or by snapping the ends off with wire cutters.
2-3. Glue the skewers to the top of the popsicle stick.
Place the skewers on the long edges of the popsicle stick you cut. Lay down a bead of glue from a hot glue gun to secure the skewers in place. Trim the ends of the skewers as needed to smooth them out and make them even with the ends of the stick.
Now you have a basic launch ramp. The skewers form a groove for you to load the ballista’s ammunition.
2-4. Secure the ramp to the center of the frame you built.
Get your popsicle stick frame with the holes drilled in it. Turn the ramp over and spread some hot glue on the end of it. Then, secure it over the bottom popsicle stick in the frame. Put it as close to the center of the frame as possible, aligning the end of the ramp with the back edge of the frame.
Hot glue dries relatively quickly, so you don’t need to worry too much about the frame and ramp components coming apart. Set the pieces aside as needed for 10 to 20 minutes to give the glue a chance to solidify. It takes about 24 hours to fully cure.
3. Creating the Launcher Mechanism
3-1. Break a 4 ⁄2 in (11 cm) popsicle stick into halves.
Divide the stick evenly into halves about 2 ⁄4 in (5.7 cm) long. These sticks are smaller than the frame pieces and are part of the ballista’s launching system. Use a craft knife or wire cutters to split the stick across its width and then smooth out the cut end.
Purchase a separate bag of smaller popsicle sticks online or at a craft store. Alternatively, cut smaller pieces of wood boards or foam if you’re making the ballista with those materials.
3-2. Poke a hole ⁄2 in (1.3 cm) from the end of each stick.
Use a ⁄16 in (0.16 cm)-thick steel probe or a similar tool sold at craft stores. Make a single hole near the rounded end, leaving the cut end alone. Pierce all the way through the wood.
3-3. Pull pieces of string through the larger holes in the frame.
Getting the string through the holes is tricky, so have a cocktail skewer nearby to push it through. Slide both ends of a string ⁄64 in (0.28 cm) in diameter through the top hole, then through the respective hole in the bottom frame piece. Leave the string long enough to form small loops above and below the ballista frame.
Try using twine from a craft store for a strong material that isn’t likely to break when you’re having fun launching makeshift arrows.
3-4. Tie small skewers to the frame using the string loops.
Cut a couple of wood skewers down to 1 ⁄2 in (3.8 cm) in length. Start with the top loop by placing a skewer inside of it and pulling the string tight. Then, tie the loose ends of the string into a knot with another skewer underneath it.
Lay the skewers flat against the frame pieces. Orient them so they’re perpendicular to the frame pieces. Then, tie the knots as tight as you can to hold the skewers in place.
3-5. Place the small popsicle sticks between the strings and tighten them.
The popsicle sticks you cut earlier fit between the frame pieces. Slide about ⁄2 in (1.3 cm) of the cut ends of the sticks between the ropes. Then, twist the bottom skewers clockwise to tighten the string as much as possible.
When the small sticks are positioned correctly, you can move them back and forth without them sliding out of place. This is necessary for moving the ballista’s launcher to let arrows fly a long way.
3-6. Slide another skewer into each of the inner holes on the frame.
Cut 2 more skewers to 1 ⁄2 in (3.8 cm) in length to fit those holes. Make them look nice and even like the other skewers before fitting them through the frame. Make sure the skewers go all the way through the respective holes on the top and bottom frame pieces.
Protect the strings by tying the ends to the bottoms of these skewers, if possible. If you do this, the skewers maintain the string’s tension, leading to much more impressive launches!
3-7. Tie a length of string between the launcher’s stick arms.
Set the ballista so the back end is in front of you. Thread the ⁄64 in (0.28 cm)-thick string into the holes in the small popsicle sticks hanging from the ballista frame. Knot both ends of the string to secure it, then trim off the excess length.
The exact length of string you need to form the launcher depends on the material you used. Try threading the string through both holes before cutting it from the spool. Always cut it longer than you need so you can knot it tightly.
4. Making the Slide and Supports
4-1. Glue a block underneath the back end of the launch ramp.
Get another 1.5 in × 1 in (3.8 cm × 2.5 cm) wood block. The block needs to be approximately the same width as the ramp in order to keep the ballista stable while you’re firing it. Set the ramp in the glue, aligning its back edge with the back end of the block.
Installing the block makes the ballista ramp slanted so it launches arrows higher into the air.
4-2. Cut grooves in a small block to create the ballista’s slider.
Cut the grooves into a small piece of wood about 1.5 × 1 × ⁄2 in (3.8 × 2.5 × 1.3 cm) in size. The launcher needs separate grooves in the front and back, both as thick as the string you used when tying the launcher arms together. Make the 2 grooves about ⁄4 in (0.64 cm) from either end. Use a crafting knife to scrape away the wood, making the grooves circular and about half as deep as the block.
Try making the slider out of a wood peg bought online or a craft store. If you use scrap wood, make sure it is solid and smooth so you can slide it along the ramp.
4-3. Create a 1 ⁄2 in (3.8 cm) wood cap to fit on top of the slider.
Simply cut a smaller popsicle stick to the exact length and width as the slider. Cut the cap into a rectangle with no rounded edges. When you’re ready to install it, put the launcher string into the slider’s front groove. Spread some hot glue, then press the cap onto the top of the slider.
Test the cap out by putting it on the slider before you add the glue. Check that it’s big enough to cover the slider and pin the string in place.
4-4. Drill 45-degree angle holes in a block of wood.
This block needs to be about 2 × 1 ⁄2 × ⁄2 in (5.1 × 3.8 × 1.3 cm) longer than the one on the back end of the ballista. Position the holes about 1 in (2.5 cm) from the smaller sides of the block. Use a drill bit approximately ⁄4 in (0.64 cm) wide to drill diagonally towards the center of the block.
Drill all the way through the other side of the block. Keep the holes as even as possible to build a stable base for the ballista frame.
4-5. Fit wood dowels into the holes on the block.
Use a pair of ⁄4 in (0.64 cm)-thick dowels cut to about 4 in (10 cm) long. Slice them using a craft knife, wire cutters, or a saw if you have one. Then, put some hot glue on the ends of the dowels and push them as far into the holes as possible.
Look online or at a local craft supply store for the perfect dowels for your project.
4-6. Glue the block to the front side of the frame to stand the ballista up.
Flip the block over and spread a thick bead of glue across its length. Lift up the front end of the ballista to stick the block to the bottom of the frame. After pressing the pieces firmly together, consider letting the glue dry for about 10 minutes.
If the block is wider than the frame, you could try whittling it down with a carving knife or craft knife. As long as your base is stable, doing this isn’t necessary, but it can make the ballista look a little neater.
5. Completing the Firing Mechanism
5-1. Glue long spacer pieces to the sides of the back block.
Cut the spacer pieces so they are about 4 in × 1.5 in (10.2 cm × 3.8 cm) in size. Spread more hot glue, then press them against the block supporting the back end of the ramp. These parts are there to support the rest of the parts you need to add, so they don’t need to be pretty and can be longer than the block itself.
Make sure the spacer pieces stick out from underneath the ramp a little bit. The pieces that attach to them need to extend over the ramp or else you won’t be able to fire the ballista.
5-2. Cut 1 ⁄2 in (3.8 cm) off the ends of a large popsicle stick.
Measure and mark the length you need to cut on one of the 6 in (15 cm)-long popsicle sticks. You need 2 of these pieces, so cut off both ends of the stick. Leave the rounded ends of the stick intact.
Cut the stick carefully with a craft knife, wire cutters, or saw. Work slowly to avoid splintering the wood and smooth out the edges as needed.
5-3. Make a hole about ⁄2 in (1.3 cm) from the end of each piece.
Create the holes by poking a ⁄16 in (0.16 cm) steel probe or a similar sharp tool through the wood. Keep the holes along the center part of the wood. Make them as even as possible to ensure the ballista parts line up appropriately when you install them.
5-4. Glue the popsicle ends to the side pieces on the block.
The sticks need to be near the tail end of the block. Also, position the sticks about ⁄4 in (0.64 cm) up from the bottom edge of the block. Spread glue over the wood and press them onto the block to hold them in place.
Make sure the ends of the sticks extend over the ramp. The holes need to be about level with the top edge of the slider in order to string the launch rope through it.
5-5. Bend a metal rod to fit through the holes in the wood.
Get a metal rod about 4 in (10 cm) long and about ⁄16 in (0.16 cm) in width to fit through the holes. Pull the launcher piece back and thread the rod through its second groove and the holes in the sticks. Then, use pliers to bend one end of the rod back over itself. The rod forms a launch pin that stays in place until you're ready to use it.
Test the pin by attempting to move it. If it feels loose, bend the end back on itself more to keep the pin in place. Leave the other end of the pin alone so it can slide out of the hole.
5-6. Tie a string to the end of the launch pin.
Cut some ⁄64 in (0.28 cm)-thick string to complete the launching mechanism. Try trimming it to about 3 to 4 in (7.6 to 10.2 cm) in length. Knot the string a few times to the bent end of the launch pin to quickly pull it out when you wish to fire the ballista.
Keep the string at a comfortable length. If it is too long or short, you may have a hard time pulling out the pin in a quick, fluid motion.
5-7. Cut cocktail skewers to about 5 in (13 cm) for ammunition.
Trim the pointed ends off of as many skewers as you wish to use. When you’re ready to use the ballista, put a single arrow on the chute after pulling the slide back. Yank the string to pull the metal pin out, causing the slide to spring forward, sending the arrow through the air.
Always cut the points off of the skewers to avoid accidents. Also, never shoot the arrows at others. They can hurt, especially from bigger launchers.
Tips
Ballista arrows are reusable. Collect the arrows after you fire them to ensure you have a steady supply of ammunition.
Small ballista designs can be blown up to create big rigs capable of throwing arrows long distances. Many big ballistas use wood planks and thick rope like the kind available at hardware stores.
Warnings
Firing a ballista can be dangerous. To be safe, clear an area outdoors and fire it when no one else is around.
If you choose to use a saw to cut components, follow proper safety procedures to avoid injuries. Always wear earmuffs, goggles, and a dust mask.
|
{
"create_time": "20230517 10:59:18",
"回答明细": "{\"回答\": \"1. Assembling the Frame\\n1-1. Drill holes through a pair of 6 in (15 cm)-long popsicle sticks.\\nMeasure 1 in (2.5 cm) from the ends and mark the spots with a pencil. Before working on the sticks, lay down a piece of cardboard to protect your work surface from damage. Then, use a drill bit ⁄4 in (0.64 cm) in diameter to create the holes.\\nThe simplest way to create a ballista is with inexpensive popsicle sticks, available online, at craft supply store, and other areas.\\nIf you wish to make a larger ballista, trying using larger pieces of wood or foam in place of the popsicle sticks.\\n1-2. Poke a second, smaller hole next to each of the bigger ones.\\nMeasure about ⁄4 in (0.64 cm) along the stick’s length from one of the existing holes. Use a steel probe ⁄16 in (0.16 cm) in diameter or a similar sharp tool to poke all the way through the wood. Position the hole so it’s slightly lower, closer to the edge of the stick, than the larger hole. Create a matching hole on the opposite end of the first stick and create corresponding holes on the second stick.\\nEach popsicle stick has 4 holes when you’re finished, a pair of holes on either end. The bigger holes are used to secure the ballista frame together, while the smaller holes are for the launcher.\\nTo test the smaller holes, try squeezing a wood cocktail skewer through them. Get skewers about ⁄64 in (0.28 cm) in diameter. Widen the holes as needed to fit the skewers.\\n1-3. Cut a pair of wood blocks to 1 ⁄2 in × 1 in (3.8 cm × 2.5 cm).\\nThe easiest way to do this is to purchase wood crafting blocks. If you can’t find the exact size you need, cut the blocks to size with a crafting knife or another tool. Get blocks that are about 1 in (2.5 cm) tall. Scrape away the excess wood until both blocks are the same size.\\nShop online or visit a craft store to see what kind of wood blocks are available. You can use scrap wood if you wish, but crafting blocks are much smoother and easier to work with.\\nBe careful when using a crafting knife. The blocks are small, so it’s easy to slip while handling the blade. Work slowly to avoid potential accidents.\\n1-4. Glue the blocks to the ends of the popsicle sticks.\\nHeat up a hot glue gun loaded with a fresh stick of white glue. Spread a layer of glue over the ends of the 1 of the sticks, then lay the blocks on top of that. Align the longer ends of each block with the edges of the popsicle stick. Spread another layer of glue on top of the wood blocks to secure the second popsicle stick.\\nMake sure you align the holes in the popsicle sticks before gluing them in place. The holes need to be positioned evenly over one another in order for the ballista launch its arrows later.\\n2. Building and Attaching the Launch Ramp\\n2-1. Cut about ⁄2 in (1.3 cm) off the end of another popsicle stick.\\nTrim this new stick to size by measuring and slicing it apart with your craft knife. Another safe way to do this is by snapping the end off with scissors or wire cutters. Trim any stray wood fibers off the cut end so it looks smooth and even.\\nCutting popsicle sticks can be tricky since they are pretty fragile. Work slowly, gradually deepening the cut you make. Bend the popsicle stick back and forth along the groove you cut to prevent it from splintering.\\nIf you have experience with wood cutting, try using a fine saw blade like a band saw. Always wear earmuffs, eye goggles, and a dust mask while operating a saw.\\n2-2. Trim a pair of cocktail skewers to 5 ⁄2 in (14 cm) in length.\\nGet some wood skewers about ⁄64 in (0.28 cm) in diameter. Measure and mark the skewers as needed with a ruler and pencil. Then, cut the skewers evenly on both ends to trim off the sharp points. The skewers need to be the same length as the popsicle stick you cut, so use it for comparison.\\nWood skewers are available online in addition to some craft stores, general stores, and restaurant supply stores.\\nCut the skewers by using a craft knife or by snapping the ends off with wire cutters.\\n2-3. Glue the skewers to the top of the popsicle stick.\\nPlace the skewers on the long edges of the popsicle stick you cut. Lay down a bead of glue from a hot glue gun to secure the skewers in place. Trim the ends of the skewers as needed to smooth them out and make them even with the ends of the stick.\\nNow you have a basic launch ramp. The skewers form a groove for you to load the ballista’s ammunition.\\n2-4. Secure the ramp to the center of the frame you built.\\nGet your popsicle stick frame with the holes drilled in it. Turn the ramp over and spread some hot glue on the end of it. Then, secure it over the bottom popsicle stick in the frame. Put it as close to the center of the frame as possible, aligning the end of the ramp with the back edge of the frame.\\nHot glue dries relatively quickly, so you don’t need to worry too much about the frame and ramp components coming apart. Set the pieces aside as needed for 10 to 20 minutes to give the glue a chance to solidify. It takes about 24 hours to fully cure.\\n3. Creating the Launcher Mechanism\\n3-1. Break a 4 ⁄2 in (11 cm) popsicle stick into halves.\\nDivide the stick evenly into halves about 2 ⁄4 in (5.7 cm) long. These sticks are smaller than the frame pieces and are part of the ballista’s launching system. Use a craft knife or wire cutters to split the stick across its width and then smooth out the cut end.\\nPurchase a separate bag of smaller popsicle sticks online or at a craft store. Alternatively, cut smaller pieces of wood boards or foam if you’re making the ballista with those materials.\\n3-2. Poke a hole ⁄2 in (1.3 cm) from the end of each stick.\\nUse a ⁄16 in (0.16 cm)-thick steel probe or a similar tool sold at craft stores. Make a single hole near the rounded end, leaving the cut end alone. Pierce all the way through the wood.\\n3-3. Pull pieces of string through the larger holes in the frame.\\nGetting the string through the holes is tricky, so have a cocktail skewer nearby to push it through. Slide both ends of a string ⁄64 in (0.28 cm) in diameter through the top hole, then through the respective hole in the bottom frame piece. Leave the string long enough to form small loops above and below the ballista frame.\\nTry using twine from a craft store for a strong material that isn’t likely to break when you’re having fun launching makeshift arrows.\\n3-4. Tie small skewers to the frame using the string loops.\\nCut a couple of wood skewers down to 1 ⁄2 in (3.8 cm) in length. Start with the top loop by placing a skewer inside of it and pulling the string tight. Then, tie the loose ends of the string into a knot with another skewer underneath it.\\nLay the skewers flat against the frame pieces. Orient them so they’re perpendicular to the frame pieces. Then, tie the knots as tight as you can to hold the skewers in place.\\n3-5. Place the small popsicle sticks between the strings and tighten them.\\nThe popsicle sticks you cut earlier fit between the frame pieces. Slide about ⁄2 in (1.3 cm) of the cut ends of the sticks between the ropes. Then, twist the bottom skewers clockwise to tighten the string as much as possible.\\nWhen the small sticks are positioned correctly, you can move them back and forth without them sliding out of place. This is necessary for moving the ballista’s launcher to let arrows fly a long way.\\n3-6. Slide another skewer into each of the inner holes on the frame.\\nCut 2 more skewers to 1 ⁄2 in (3.8 cm) in length to fit those holes. Make them look nice and even like the other skewers before fitting them through the frame. Make sure the skewers go all the way through the respective holes on the top and bottom frame pieces.\\nProtect the strings by tying the ends to the bottoms of these skewers, if possible. If you do this, the skewers maintain the string’s tension, leading to much more impressive launches!\\n3-7. Tie a length of string between the launcher’s stick arms.\\nSet the ballista so the back end is in front of you. Thread the ⁄64 in (0.28 cm)-thick string into the holes in the small popsicle sticks hanging from the ballista frame. Knot both ends of the string to secure it, then trim off the excess length.\\nThe exact length of string you need to form the launcher depends on the material you used. Try threading the string through both holes before cutting it from the spool. Always cut it longer than you need so you can knot it tightly.\\n4. Making the Slide and Supports\\n4-1. Glue a block underneath the back end of the launch ramp.\\nGet another 1.5 in × 1 in (3.8 cm × 2.5 cm) wood block. The block needs to be approximately the same width as the ramp in order to keep the ballista stable while you’re firing it. Set the ramp in the glue, aligning its back edge with the back end of the block.\\nInstalling the block makes the ballista ramp slanted so it launches arrows higher into the air.\\n4-2. Cut grooves in a small block to create the ballista’s slider.\\nCut the grooves into a small piece of wood about 1.5 × 1 × ⁄2 in (3.8 × 2.5 × 1.3 cm) in size. The launcher needs separate grooves in the front and back, both as thick as the string you used when tying the launcher arms together. Make the 2 grooves about ⁄4 in (0.64 cm) from either end. Use a crafting knife to scrape away the wood, making the grooves circular and about half as deep as the block.\\nTry making the slider out of a wood peg bought online or a craft store. If you use scrap wood, make sure it is solid and smooth so you can slide it along the ramp.\\n4-3. Create a 1 ⁄2 in (3.8 cm) wood cap to fit on top of the slider.\\nSimply cut a smaller popsicle stick to the exact length and width as the slider. Cut the cap into a rectangle with no rounded edges. When you’re ready to install it, put the launcher string into the slider’s front groove. Spread some hot glue, then press the cap onto the top of the slider.\\nTest the cap out by putting it on the slider before you add the glue. Check that it’s big enough to cover the slider and pin the string in place.\\n4-4. Drill 45-degree angle holes in a block of wood.\\nThis block needs to be about 2 × 1 ⁄2 × ⁄2 in (5.1 × 3.8 × 1.3 cm) longer than the one on the back end of the ballista. Position the holes about 1 in (2.5 cm) from the smaller sides of the block. Use a drill bit approximately ⁄4 in (0.64 cm) wide to drill diagonally towards the center of the block.\\nDrill all the way through the other side of the block. Keep the holes as even as possible to build a stable base for the ballista frame.\\n4-5. Fit wood dowels into the holes on the block.\\nUse a pair of ⁄4 in (0.64 cm)-thick dowels cut to about 4 in (10 cm) long. Slice them using a craft knife, wire cutters, or a saw if you have one. Then, put some hot glue on the ends of the dowels and push them as far into the holes as possible.\\nLook online or at a local craft supply store for the perfect dowels for your project.\\n4-6. Glue the block to the front side of the frame to stand the ballista up.\\nFlip the block over and spread a thick bead of glue across its length. Lift up the front end of the ballista to stick the block to the bottom of the frame. After pressing the pieces firmly together, consider letting the glue dry for about 10 minutes.\\nIf the block is wider than the frame, you could try whittling it down with a carving knife or craft knife. As long as your base is stable, doing this isn’t necessary, but it can make the ballista look a little neater.\\n5. Completing the Firing Mechanism\\n5-1. Glue long spacer pieces to the sides of the back block.\\nCut the spacer pieces so they are about 4 in × 1.5 in (10.2 cm × 3.8 cm) in size. Spread more hot glue, then press them against the block supporting the back end of the ramp. These parts are there to support the rest of the parts you need to add, so they don’t need to be pretty and can be longer than the block itself.\\nMake sure the spacer pieces stick out from underneath the ramp a little bit. The pieces that attach to them need to extend over the ramp or else you won’t be able to fire the ballista.\\n5-2. Cut 1 ⁄2 in (3.8 cm) off the ends of a large popsicle stick.\\nMeasure and mark the length you need to cut on one of the 6 in (15 cm)-long popsicle sticks. You need 2 of these pieces, so cut off both ends of the stick. Leave the rounded ends of the stick intact.\\nCut the stick carefully with a craft knife, wire cutters, or saw. Work slowly to avoid splintering the wood and smooth out the edges as needed.\\n5-3. Make a hole about ⁄2 in (1.3 cm) from the end of each piece.\\nCreate the holes by poking a ⁄16 in (0.16 cm) steel probe or a similar sharp tool through the wood. Keep the holes along the center part of the wood. Make them as even as possible to ensure the ballista parts line up appropriately when you install them.\\n5-4. Glue the popsicle ends to the side pieces on the block.\\nThe sticks need to be near the tail end of the block. Also, position the sticks about ⁄4 in (0.64 cm) up from the bottom edge of the block. Spread glue over the wood and press them onto the block to hold them in place.\\nMake sure the ends of the sticks extend over the ramp. The holes need to be about level with the top edge of the slider in order to string the launch rope through it.\\n5-5. Bend a metal rod to fit through the holes in the wood.\\nGet a metal rod about 4 in (10 cm) long and about ⁄16 in (0.16 cm) in width to fit through the holes. Pull the launcher piece back and thread the rod through its second groove and the holes in the sticks. Then, use pliers to bend one end of the rod back over itself. The rod forms a launch pin that stays in place until you're ready to use it.\\nTest the pin by attempting to move it. If it feels loose, bend the end back on itself more to keep the pin in place. Leave the other end of the pin alone so it can slide out of the hole.\\n5-6. Tie a string to the end of the launch pin.\\nCut some ⁄64 in (0.28 cm)-thick string to complete the launching mechanism. Try trimming it to about 3 to 4 in (7.6 to 10.2 cm) in length. Knot the string a few times to the bent end of the launch pin to quickly pull it out when you wish to fire the ballista.\\nKeep the string at a comfortable length. If it is too long or short, you may have a hard time pulling out the pin in a quick, fluid motion.\\n5-7. Cut cocktail skewers to about 5 in (13 cm) for ammunition.\\nTrim the pointed ends off of as many skewers as you wish to use. When you’re ready to use the ballista, put a single arrow on the chute after pulling the slide back. Yank the string to pull the metal pin out, causing the slide to spring forward, sending the arrow through the air.\\nAlways cut the points off of the skewers to avoid accidents. Also, never shoot the arrows at others. They can hurt, especially from bigger launchers.\\nTips\\nBallista arrows are reusable. Collect the arrows after you fire them to ensure you have a steady supply of ammunition.\\nSmall ballista designs can be blown up to create big rigs capable of throwing arrows long distances. Many big ballistas use wood planks and thick rope like the kind available at hardware stores.\\nWarnings\\nFiring a ballista can be dangerous. To be safe, clear an area outdoors and fire it when no one else is around.\\nIf you choose to use a saw to cut components, follow proper safety procedures to avoid injuries. Always wear earmuffs, goggles, and a dust mask.\\n\", \"简要回答\": \"If you like medieval weaponry capable of flinging arrows through the air, try building your own ballista. A ballista consists of a frame, a launch ramp with a slide, and a tensioned string. You can build all of these components with popsicle sticks, thread, and other basic supplies. Add a launch pin to create a small ballista that enables you fire bolts with a pull of a string.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Assembling the Frame\", \"步骤\": [{\"编号\": 1, \"标题\": \"Drill holes through a pair of 6 in (15 cm)-long popsicle sticks.\", \"描述\": \"Measure 1 in (2.5 cm) from the ends and mark the spots with a pencil. Before working on the sticks, lay down a piece of cardboard to protect your work surface from damage. Then, use a drill bit ⁄4 in (0.64 cm) in diameter to create the holes.\\nThe simplest way to create a ballista is with inexpensive popsicle sticks, available online, at craft supply store, and other areas.\\nIf you wish to make a larger ballista, trying using larger pieces of wood or foam in place of the popsicle sticks.\"}, {\"编号\": 2, \"标题\": \"Poke a second, smaller hole next to each of the bigger ones.\", \"描述\": \"Measure about ⁄4 in (0.64 cm) along the stick’s length from one of the existing holes. Use a steel probe ⁄16 in (0.16 cm) in diameter or a similar sharp tool to poke all the way through the wood. Position the hole so it’s slightly lower, closer to the edge of the stick, than the larger hole. Create a matching hole on the opposite end of the first stick and create corresponding holes on the second stick.\\nEach popsicle stick has 4 holes when you’re finished, a pair of holes on either end. The bigger holes are used to secure the ballista frame together, while the smaller holes are for the launcher.\\nTo test the smaller holes, try squeezing a wood cocktail skewer through them. Get skewers about ⁄64 in (0.28 cm) in diameter. Widen the holes as needed to fit the skewers.\"}, {\"编号\": 3, \"标题\": \"Cut a pair of wood blocks to 1 ⁄2 in × 1 in (3.8 cm × 2.5 cm).\", \"描述\": \"The easiest way to do this is to purchase wood crafting blocks. If you can’t find the exact size you need, cut the blocks to size with a crafting knife or another tool. Get blocks that are about 1 in (2.5 cm) tall. Scrape away the excess wood until both blocks are the same size.\\nShop online or visit a craft store to see what kind of wood blocks are available. You can use scrap wood if you wish, but crafting blocks are much smoother and easier to work with.\\nBe careful when using a crafting knife. The blocks are small, so it’s easy to slip while handling the blade. Work slowly to avoid potential accidents.\"}, {\"编号\": 4, \"标题\": \"Glue the blocks to the ends of the popsicle sticks.\", \"描述\": \"Heat up a hot glue gun loaded with a fresh stick of white glue. Spread a layer of glue over the ends of the 1 of the sticks, then lay the blocks on top of that. Align the longer ends of each block with the edges of the popsicle stick. Spread another layer of glue on top of the wood blocks to secure the second popsicle stick.\\nMake sure you align the holes in the popsicle sticks before gluing them in place. The holes need to be positioned evenly over one another in order for the ballista launch its arrows later.\"}]}, {\"编号\": 2, \"标题\": \"Building and Attaching the Launch Ramp\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut about ⁄2 in (1.3 cm) off the end of another popsicle stick.\", \"描述\": \"Trim this new stick to size by measuring and slicing it apart with your craft knife. Another safe way to do this is by snapping the end off with scissors or wire cutters. Trim any stray wood fibers off the cut end so it looks smooth and even.\\nCutting popsicle sticks can be tricky since they are pretty fragile. Work slowly, gradually deepening the cut you make. Bend the popsicle stick back and forth along the groove you cut to prevent it from splintering.\\nIf you have experience with wood cutting, try using a fine saw blade like a band saw. Always wear earmuffs, eye goggles, and a dust mask while operating a saw.\"}, {\"编号\": 2, \"标题\": \"Trim a pair of cocktail skewers to 5 ⁄2 in (14 cm) in length.\", \"描述\": \"Get some wood skewers about ⁄64 in (0.28 cm) in diameter. Measure and mark the skewers as needed with a ruler and pencil. Then, cut the skewers evenly on both ends to trim off the sharp points. The skewers need to be the same length as the popsicle stick you cut, so use it for comparison.\\nWood skewers are available online in addition to some craft stores, general stores, and restaurant supply stores.\\nCut the skewers by using a craft knife or by snapping the ends off with wire cutters.\"}, {\"编号\": 3, \"标题\": \"Glue the skewers to the top of the popsicle stick.\", \"描述\": \"Place the skewers on the long edges of the popsicle stick you cut. Lay down a bead of glue from a hot glue gun to secure the skewers in place. Trim the ends of the skewers as needed to smooth them out and make them even with the ends of the stick.\\nNow you have a basic launch ramp. The skewers form a groove for you to load the ballista’s ammunition.\"}, {\"编号\": 4, \"标题\": \"Secure the ramp to the center of the frame you built.\", \"描述\": \"Get your popsicle stick frame with the holes drilled in it. Turn the ramp over and spread some hot glue on the end of it. Then, secure it over the bottom popsicle stick in the frame. Put it as close to the center of the frame as possible, aligning the end of the ramp with the back edge of the frame.\\nHot glue dries relatively quickly, so you don’t need to worry too much about the frame and ramp components coming apart. Set the pieces aside as needed for 10 to 20 minutes to give the glue a chance to solidify. It takes about 24 hours to fully cure.\"}]}, {\"编号\": 3, \"标题\": \"Creating the Launcher Mechanism\", \"步骤\": [{\"编号\": 1, \"标题\": \"Break a 4 ⁄2 in (11 cm) popsicle stick into halves.\", \"描述\": \"Divide the stick evenly into halves about 2 ⁄4 in (5.7 cm) long. These sticks are smaller than the frame pieces and are part of the ballista’s launching system. Use a craft knife or wire cutters to split the stick across its width and then smooth out the cut end.\\nPurchase a separate bag of smaller popsicle sticks online or at a craft store. Alternatively, cut smaller pieces of wood boards or foam if you’re making the ballista with those materials.\"}, {\"编号\": 2, \"标题\": \"Poke a hole ⁄2 in (1.3 cm) from the end of each stick.\", \"描述\": \"Use a ⁄16 in (0.16 cm)-thick steel probe or a similar tool sold at craft stores. Make a single hole near the rounded end, leaving the cut end alone. Pierce all the way through the wood.\"}, {\"编号\": 3, \"标题\": \"Pull pieces of string through the larger holes in the frame.\", \"描述\": \"Getting the string through the holes is tricky, so have a cocktail skewer nearby to push it through. Slide both ends of a string ⁄64 in (0.28 cm) in diameter through the top hole, then through the respective hole in the bottom frame piece. Leave the string long enough to form small loops above and below the ballista frame.\\nTry using twine from a craft store for a strong material that isn’t likely to break when you’re having fun launching makeshift arrows.\"}, {\"编号\": 4, \"标题\": \"Tie small skewers to the frame using the string loops.\", \"描述\": \"Cut a couple of wood skewers down to 1 ⁄2 in (3.8 cm) in length. Start with the top loop by placing a skewer inside of it and pulling the string tight. Then, tie the loose ends of the string into a knot with another skewer underneath it.\\nLay the skewers flat against the frame pieces. Orient them so they’re perpendicular to the frame pieces. Then, tie the knots as tight as you can to hold the skewers in place.\"}, {\"编号\": 5, \"标题\": \"Place the small popsicle sticks between the strings and tighten them.\", \"描述\": \"The popsicle sticks you cut earlier fit between the frame pieces. Slide about ⁄2 in (1.3 cm) of the cut ends of the sticks between the ropes. Then, twist the bottom skewers clockwise to tighten the string as much as possible.\\nWhen the small sticks are positioned correctly, you can move them back and forth without them sliding out of place. This is necessary for moving the ballista’s launcher to let arrows fly a long way.\"}, {\"编号\": 6, \"标题\": \"Slide another skewer into each of the inner holes on the frame.\", \"描述\": \"Cut 2 more skewers to 1 ⁄2 in (3.8 cm) in length to fit those holes. Make them look nice and even like the other skewers before fitting them through the frame. Make sure the skewers go all the way through the respective holes on the top and bottom frame pieces.\\nProtect the strings by tying the ends to the bottoms of these skewers, if possible. If you do this, the skewers maintain the string’s tension, leading to much more impressive launches!\"}, {\"编号\": 7, \"标题\": \"Tie a length of string between the launcher’s stick arms.\", \"描述\": \"Set the ballista so the back end is in front of you. Thread the ⁄64 in (0.28 cm)-thick string into the holes in the small popsicle sticks hanging from the ballista frame. Knot both ends of the string to secure it, then trim off the excess length.\\nThe exact length of string you need to form the launcher depends on the material you used. Try threading the string through both holes before cutting it from the spool. Always cut it longer than you need so you can knot it tightly.\"}]}, {\"编号\": 4, \"标题\": \"Making the Slide and Supports\", \"步骤\": [{\"编号\": 1, \"标题\": \"Glue a block underneath the back end of the launch ramp.\", \"描述\": \"Get another 1.5 in × 1 in (3.8 cm × 2.5 cm) wood block. The block needs to be approximately the same width as the ramp in order to keep the ballista stable while you’re firing it. Set the ramp in the glue, aligning its back edge with the back end of the block.\\nInstalling the block makes the ballista ramp slanted so it launches arrows higher into the air.\"}, {\"编号\": 2, \"标题\": \"Cut grooves in a small block to create the ballista’s slider.\", \"描述\": \"Cut the grooves into a small piece of wood about 1.5 × 1 × ⁄2 in (3.8 × 2.5 × 1.3 cm) in size. The launcher needs separate grooves in the front and back, both as thick as the string you used when tying the launcher arms together. Make the 2 grooves about ⁄4 in (0.64 cm) from either end. Use a crafting knife to scrape away the wood, making the grooves circular and about half as deep as the block.\\nTry making the slider out of a wood peg bought online or a craft store. If you use scrap wood, make sure it is solid and smooth so you can slide it along the ramp.\"}, {\"编号\": 3, \"标题\": \"Create a 1 ⁄2 in (3.8 cm) wood cap to fit on top of the slider.\", \"描述\": \"Simply cut a smaller popsicle stick to the exact length and width as the slider. Cut the cap into a rectangle with no rounded edges. When you’re ready to install it, put the launcher string into the slider’s front groove. Spread some hot glue, then press the cap onto the top of the slider.\\nTest the cap out by putting it on the slider before you add the glue. Check that it’s big enough to cover the slider and pin the string in place.\"}, {\"编号\": 4, \"标题\": \"Drill 45-degree angle holes in a block of wood.\", \"描述\": \"This block needs to be about 2 × 1 ⁄2 × ⁄2 in (5.1 × 3.8 × 1.3 cm) longer than the one on the back end of the ballista. Position the holes about 1 in (2.5 cm) from the smaller sides of the block. Use a drill bit approximately ⁄4 in (0.64 cm) wide to drill diagonally towards the center of the block.\\nDrill all the way through the other side of the block. Keep the holes as even as possible to build a stable base for the ballista frame.\"}, {\"编号\": 5, \"标题\": \"Fit wood dowels into the holes on the block.\", \"描述\": \"Use a pair of ⁄4 in (0.64 cm)-thick dowels cut to about 4 in (10 cm) long. Slice them using a craft knife, wire cutters, or a saw if you have one. Then, put some hot glue on the ends of the dowels and push them as far into the holes as possible.\\nLook online or at a local craft supply store for the perfect dowels for your project.\"}, {\"编号\": 6, \"标题\": \"Glue the block to the front side of the frame to stand the ballista up.\", \"描述\": \"Flip the block over and spread a thick bead of glue across its length. Lift up the front end of the ballista to stick the block to the bottom of the frame. After pressing the pieces firmly together, consider letting the glue dry for about 10 minutes.\\nIf the block is wider than the frame, you could try whittling it down with a carving knife or craft knife. As long as your base is stable, doing this isn’t necessary, but it can make the ballista look a little neater.\"}]}, {\"编号\": 5, \"标题\": \"Completing the Firing Mechanism\", \"步骤\": [{\"编号\": 1, \"标题\": \"Glue long spacer pieces to the sides of the back block.\", \"描述\": \"Cut the spacer pieces so they are about 4 in × 1.5 in (10.2 cm × 3.8 cm) in size. Spread more hot glue, then press them against the block supporting the back end of the ramp. These parts are there to support the rest of the parts you need to add, so they don’t need to be pretty and can be longer than the block itself.\\nMake sure the spacer pieces stick out from underneath the ramp a little bit. The pieces that attach to them need to extend over the ramp or else you won’t be able to fire the ballista.\"}, {\"编号\": 2, \"标题\": \"Cut 1 ⁄2 in (3.8 cm) off the ends of a large popsicle stick.\", \"描述\": \"Measure and mark the length you need to cut on one of the 6 in (15 cm)-long popsicle sticks. You need 2 of these pieces, so cut off both ends of the stick. Leave the rounded ends of the stick intact.\\nCut the stick carefully with a craft knife, wire cutters, or saw. Work slowly to avoid splintering the wood and smooth out the edges as needed.\"}, {\"编号\": 3, \"标题\": \"Make a hole about ⁄2 in (1.3 cm) from the end of each piece.\", \"描述\": \"Create the holes by poking a ⁄16 in (0.16 cm) steel probe or a similar sharp tool through the wood. Keep the holes along the center part of the wood. Make them as even as possible to ensure the ballista parts line up appropriately when you install them.\"}, {\"编号\": 4, \"标题\": \"Glue the popsicle ends to the side pieces on the block.\", \"描述\": \"The sticks need to be near the tail end of the block. Also, position the sticks about ⁄4 in (0.64 cm) up from the bottom edge of the block. Spread glue over the wood and press them onto the block to hold them in place.\\nMake sure the ends of the sticks extend over the ramp. The holes need to be about level with the top edge of the slider in order to string the launch rope through it.\"}, {\"编号\": 5, \"标题\": \"Bend a metal rod to fit through the holes in the wood.\", \"描述\": \"Get a metal rod about 4 in (10 cm) long and about ⁄16 in (0.16 cm) in width to fit through the holes. Pull the launcher piece back and thread the rod through its second groove and the holes in the sticks. Then, use pliers to bend one end of the rod back over itself. The rod forms a launch pin that stays in place until you're ready to use it.\\nTest the pin by attempting to move it. If it feels loose, bend the end back on itself more to keep the pin in place. Leave the other end of the pin alone so it can slide out of the hole.\"}, {\"编号\": 6, \"标题\": \"Tie a string to the end of the launch pin.\", \"描述\": \"Cut some ⁄64 in (0.28 cm)-thick string to complete the launching mechanism. Try trimming it to about 3 to 4 in (7.6 to 10.2 cm) in length. Knot the string a few times to the bent end of the launch pin to quickly pull it out when you wish to fire the ballista.\\nKeep the string at a comfortable length. If it is too long or short, you may have a hard time pulling out the pin in a quick, fluid motion.\"}, {\"编号\": 7, \"标题\": \"Cut cocktail skewers to about 5 in (13 cm) for ammunition.\", \"描述\": \"Trim the pointed ends off of as many skewers as you wish to use. When you’re ready to use the ballista, put a single arrow on the chute after pulling the slide back. Yank the string to pull the metal pin out, causing the slide to spring forward, sending the arrow through the air.\\nAlways cut the points off of the skewers to avoid accidents. Also, never shoot the arrows at others. They can hurt, especially from bigger launchers.\"}], \"小提示\": [\"Ballista arrows are reusable. Collect the arrows after you fire them to ensure you have a steady supply of ammunition.\\n\", \"Small ballista designs can be blown up to create big rigs capable of throwing arrows long distances. Many big ballistas use wood planks and thick rope like the kind available at hardware stores.\\n\"], \"注意事项\": [\"Firing a ballista can be dangerous. To be safe, clear an area outdoors and fire it when no one else is around.\\n\", \"If you choose to use a saw to cut components, follow proper safety procedures to avoid injuries. Always wear earmuffs, goggles, and a dust mask.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,215 |
How to Build a Barn
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1. Choosing a Suitable Site
1-1. Study the building codes for your area before you break ground.
You can pull up your local building codes by navigating to the Codes Enforcement section of the government website for your state or territory. The provisions laid out there will tell you more about what types of structures you can or can't build and provide a starting point for the planning phase of your project.
Building codes often dictate important building conditions, such as where your barn can go, how big it can be, and what kind of plumbing and electrical systems it can have.
Depending on where you live, it may also be necessary to obtain a building permit from your local Planning Department before you can begin building.
1-2. Pick out a sturdy, level patch of ground with good drainage.
Steer clear of loose sandy or gravelly soil types, as these could cause stability issues when it comes time to pour your foundation. If you live in an area that receives abundant rainfall, select a site with enough of a grade to promote proper drainage, but not so much that the runoff takes the topsoil with it or requires extensive excavation.
Avoid land located at the bottoms of hills or near bodies of water. Sites like these may look attractive, but all it will take is one hard rain to cause flooding or more severe water damage.
1-3. Take note of the wind patterns on your prospective building site.
As you’re surveying your land, pay attention to which way the wind typically blows. This will allow you to situate your barn downwind of where you live so that the scent of livestock and manure doesn’t carry to your home.
If the wind seems to blow equally hard in all four directions, consider placing an entrance on each side of your barn. You can then open and close the different entryways as needed to achieve optimal ventilation.
1-4. Look for spots that receive sun in the morning and shade in the evening.
Observe where the sun rises and sets and how the light hits trees and other objects on your property to create shady spots. With the right placement, your barn will be warm when temperatures are the lowest and remain cool as they climb, ensuring that you and your animals are comfortable all day long.
If you don’t have a silo, tall trees, or other shade-producing structures on your property, simply erect your barn where you think it will be the most stable.
2. Laying the Foundation
2-1. Excavate your building site to a depth of 6–8 inches (15–20 cm).
Clear out a large square or rectangular pit matching the planned dimensions of your barn by going over it with an excavator, backhoe, or bulldozer. Make sure the excavated area is as smooth and level as possible prior to pouring your foundation.
Many power equipment companies rent out excavators, backhoes, and other excavation tools on a daily, weekly, or monthly basis. Run a quick search for your equipment of choice plus the name of your town or city to find a renter in your area.
Be sure to save the topsoil you remove. It can come in handy for building up uneven areas or completing future landscaping projects.
2-2. Continue digging 8–12 feet (2.4–3.7 m) beyond sloped sites to level them.
If you’re planning on building your barn into a hillside, you’ll need to do some additional excavating to even out the terrain you’ve selected. Cut into the soil a few feet past the uphill side of your planned perimeter to ensure that your entire building site sits on flat ground. Be sure to provide a consistent amount of space all the way around.
For a barn that’s 30 feet (9.1 m) x 40 feet (12 m), your excavated area would need to be 38–42 feet (12–13 m) x 48–52 feet (15–16 m).
If you don’t have enough space to extend your dig site, another option is to build a retaining wall along the back edge of the foundation’s perimeter to stabilize the adjacent soil and halt runoff.
2-3. Dig a deep trench around your site to serve as the footer for your foundation.
The footer is the lowermost part of the foundation, designed to anchor it in the ground and provide support for the surrounding concrete walls. Use your excavator to open up a long, linear channel spanning the outer perimeter of the excavated area.
Keep in mind that your footer must meet the minimum depth and width requirements specified in your local building codes. These can vary from place to place, depending on the regional climate.
It’s not necessary to dig the foundation for a barn quite as deep as you would for a house or similar structure, since the walls and roof are all that it will be holding up.
2-4. Place 2-3 lengths of #4 rebar along the bottom of the footer trench.
Run the metal rods straight down the center of the floor on all 4 sides of the trench, spacing them so that they lie 3–6 inches (7.6–15.2 cm) apart and overlap where they meet at each corner. The rebar will serve as a preliminary layer of reinforcement for the concrete foundation you'll be pouring later on.
Use a circular saw equipped with a ferrous-metal-cutting blade to trim your rebar to the appropriate size.
2-5. Backfill your dig site with 6–8 inches (15–20 cm) of crushed stone.
You can purchase bags of machine-crushed stone in various sizes at your local home improvement center. Distribute the stone evenly around the excavated area, including the footer trench. Reposition the stone as needed with a shovel or gravel rake until lies level, with no noticeable mounds or depressions.
Any type of stone sized #57 or larger will make an ideal substrate choice for structures like barns and large sheds.
To guarantee maximum stability, it’s important that all building sites be backfilled with stone, whether they’re located on a slope or not.
2-6. Pour the concrete foundation.
First, fill the footer trench with 6–8 inches (15–20 cm) of concrete and let it set for 2-3 days. Then, install vertical rebar at regular increments around the perimeter and pour a second round of concrete to complete the below-ground foundation wall, again allotting 2-3 days of setting time. Finally, install a grid of wire mesh over the substrate on your building site and pour a 5–6 in (13–15 cm) layer of concrete for the slab floor.
Alternatively, you can stack 8–10 in (20–25 cm) cement blocks in the space between the concrete footer and the top of your substrate and pour the concrete for the slab floor between the uppermost layer of blocks.
Once you’ve finished pouring the concrete for your foundation, allow it to set for another 2-3 days, or until it’s had time to cure completely.
Concrete floors are stronger, more durable, and easier to clean and maintain than bare dirt or gravel floors, but they can be hard on your animals' hooves. Consider covering your barn’s center aisle with rubber pavers or mats, and be sure to put down a bed of gravel, clay, or straw inside your livestock stalls.
3. Assembling the Structure
3-1. Construct a standard stick wall frame out of 2x6 studs.
Traditional barns are typically stick-framed, the same way that most homes are. Arrange your wall studs vertically along the top of your foundation’s sill plate, spacing them at a distance of 16–24 inches (41–61 cm) on center. To secure each stud, drive two nails down through the bottom of the interior edge and into the sill plate. Complete your wall frame by attaching a top plate that mirrors your sill plate, sinking a pair of nails into the top of each underlying stud.
The sill plate is the first piece of lumber you'll put down for your foundation. On most structures, the sill plate consists of a series of boards laid out around the outer edges of the foundation and secured with bolts, masonry nails, and/or steel straps.
For a more rustic look, try framing your barn with rough-cut 4x6 oak posts spaced 8–12 feet (2.4–3.7 m) apart on center. Call your local saw mill to ask about having custom posts cut to the exact specifications you need.
3-2. Build a series of trusses
Choose a type of roof that suits your aesthetic preferences and spatial needs, as well as the typical climate conditions where you live. Barns in high-rainfall areas, for instance, may benefit from steeply-sloped roofs. Once you’ve decided on a particular style, measure the roof and use the dimensions you get to plan the layout of your trusses, which you can then cut and fasten assembly-line style.
In the past, barns almost always featured gambrel roofs, which consist of four flat planes that come together in a point at the center. If you prefer, you could also go with a simpler style for your barn, such as a gable, skillion, hip, or even a flat roof.
The roof is one of the most important parts of the barn, as it serves to provide shade, deflect precipitation, and keep the interior of the structure covered. If you’re not confident in your ability to build a sturdy, watertight roof yourself, it’s best to hire a contractor to come in and make sure the job gets done right.
3-3. Install your roofing materials of choice.
Start by cutting sheets of ⁄2 in (1.3 cm) plywood into sections and nailing them into place on your roof trusses. Then, roll out overlapping sheets of roofing felt and nail or staple them along the edges to secure them. From there, you can put down shingles or standing seam metal sheets, which are the two most common types of materials used to roof traditional barns.
Roofing felt acts as a buffer to protect your roof’s sheathing from damage, block out moisture, and insulate against heat and cold. Plan on putting down a layer of roofing felt no matter what roofing materials you ultimately go with.
Corrugated metal roof panels can provide a simple and long-lasting option if you have a little more money to spend. They’re easy to install, environmentally-friendly, and capable of withstanding extreme temperatures, sun exposure, and precipitation for up to 70 years!
3-4. Cover your barn’s frame with board & batten siding.
Board & batten siding is a type of pre-cut wood siding responsible for giving old-fashioned barns their distinctive appearance. Purchase your siding in individual panels pre-cut to the desired size for ease of installation. Fasten the panels to the exterior walls of the barn by driving nails into both ends of the top and bottom.
It may be necessary to trim the final board on each wall to comfortably fit the remaining space.
If you prefer the DIY approach, you can also create your own board & batten-style siding by nailing 2x10 boards onto your wall studs with 2x4 boards positioned perpendicularly in-between.
3-5. Mount a set of large sliding doors for the main entrance.
Last but not least, you’ll need a way to get yourself and your livestock in and out of the barn. Barn doors are available in both swinging and sliding styles, though sliding doors are far more common. To install sliding barn doors, mount a narrow backing board over the entrance cutout and screw on the metal track hardware included with your door’s installation kit. Attach the roller straps to either side of each door’s upper edge, then carefully lift the doors and set them down in the track, making sure the wheels are aligned properly.
Barn doors can be quite heavy, and may be too cumbersome to manage by yourself. Ask someone to give you a hand hoisting the doors up onto their tracks once you’re done installing the mounting hardware.
Don’t forget to measure the wall you want to put your door in so you’ll know what size doors to buy and how far they’ll be able to open in either direction. This will be especially important if you’ll be herding large animals through the entrance.
Tips
Establish a practical budget and stick to it as you begin planning and building your barn. Barns may be simple structures, but national averages place the cost of building a 1,200 square feet (110 m2) barn at around $45,000, or about $40 per square foot.[27]
X
Research source
Barns are, above all else, practical structures. That means that doing without superfluous features like running water, central heat and air, and even electricity can be a good way to cut costs and reduce the headache of planning a layout without sacrificing functionality.
Building even a small barn is a big project, especially if you don’t have much construction experience. If you’re not certain that you have the skills needed to put together a barn on your own, call a qualified contractor to make sure the job gets done right.
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{
"create_time": "20230517 10:59:18",
"回答明细": "{\"回答\": \"1. Choosing a Suitable Site\\n1-1. Study the building codes for your area before you break ground.\\nYou can pull up your local building codes by navigating to the Codes Enforcement section of the government website for your state or territory. The provisions laid out there will tell you more about what types of structures you can or can't build and provide a starting point for the planning phase of your project.\\nBuilding codes often dictate important building conditions, such as where your barn can go, how big it can be, and what kind of plumbing and electrical systems it can have.\\nDepending on where you live, it may also be necessary to obtain a building permit from your local Planning Department before you can begin building.\\n1-2. Pick out a sturdy, level patch of ground with good drainage.\\nSteer clear of loose sandy or gravelly soil types, as these could cause stability issues when it comes time to pour your foundation. If you live in an area that receives abundant rainfall, select a site with enough of a grade to promote proper drainage, but not so much that the runoff takes the topsoil with it or requires extensive excavation.\\nAvoid land located at the bottoms of hills or near bodies of water. Sites like these may look attractive, but all it will take is one hard rain to cause flooding or more severe water damage.\\n1-3. Take note of the wind patterns on your prospective building site.\\nAs you’re surveying your land, pay attention to which way the wind typically blows. This will allow you to situate your barn downwind of where you live so that the scent of livestock and manure doesn’t carry to your home.\\nIf the wind seems to blow equally hard in all four directions, consider placing an entrance on each side of your barn. You can then open and close the different entryways as needed to achieve optimal ventilation.\\n1-4. Look for spots that receive sun in the morning and shade in the evening.\\nObserve where the sun rises and sets and how the light hits trees and other objects on your property to create shady spots. With the right placement, your barn will be warm when temperatures are the lowest and remain cool as they climb, ensuring that you and your animals are comfortable all day long.\\nIf you don’t have a silo, tall trees, or other shade-producing structures on your property, simply erect your barn where you think it will be the most stable.\\n2. Laying the Foundation\\n2-1. Excavate your building site to a depth of 6–8 inches (15–20 cm).\\nClear out a large square or rectangular pit matching the planned dimensions of your barn by going over it with an excavator, backhoe, or bulldozer. Make sure the excavated area is as smooth and level as possible prior to pouring your foundation.\\nMany power equipment companies rent out excavators, backhoes, and other excavation tools on a daily, weekly, or monthly basis. Run a quick search for your equipment of choice plus the name of your town or city to find a renter in your area.\\nBe sure to save the topsoil you remove. It can come in handy for building up uneven areas or completing future landscaping projects.\\n2-2. Continue digging 8–12 feet (2.4–3.7 m) beyond sloped sites to level them.\\nIf you’re planning on building your barn into a hillside, you’ll need to do some additional excavating to even out the terrain you’ve selected. Cut into the soil a few feet past the uphill side of your planned perimeter to ensure that your entire building site sits on flat ground. Be sure to provide a consistent amount of space all the way around.\\nFor a barn that’s 30 feet (9.1 m) x 40 feet (12 m), your excavated area would need to be 38–42 feet (12–13 m) x 48–52 feet (15–16 m).\\nIf you don’t have enough space to extend your dig site, another option is to build a retaining wall along the back edge of the foundation’s perimeter to stabilize the adjacent soil and halt runoff.\\n2-3. Dig a deep trench around your site to serve as the footer for your foundation.\\nThe footer is the lowermost part of the foundation, designed to anchor it in the ground and provide support for the surrounding concrete walls. Use your excavator to open up a long, linear channel spanning the outer perimeter of the excavated area.\\nKeep in mind that your footer must meet the minimum depth and width requirements specified in your local building codes. These can vary from place to place, depending on the regional climate.\\nIt’s not necessary to dig the foundation for a barn quite as deep as you would for a house or similar structure, since the walls and roof are all that it will be holding up.\\n2-4. Place 2-3 lengths of #4 rebar along the bottom of the footer trench.\\nRun the metal rods straight down the center of the floor on all 4 sides of the trench, spacing them so that they lie 3–6 inches (7.6–15.2 cm) apart and overlap where they meet at each corner. The rebar will serve as a preliminary layer of reinforcement for the concrete foundation you'll be pouring later on.\\nUse a circular saw equipped with a ferrous-metal-cutting blade to trim your rebar to the appropriate size.\\n2-5. Backfill your dig site with 6–8 inches (15–20 cm) of crushed stone.\\nYou can purchase bags of machine-crushed stone in various sizes at your local home improvement center. Distribute the stone evenly around the excavated area, including the footer trench. Reposition the stone as needed with a shovel or gravel rake until lies level, with no noticeable mounds or depressions.\\nAny type of stone sized #57 or larger will make an ideal substrate choice for structures like barns and large sheds.\\nTo guarantee maximum stability, it’s important that all building sites be backfilled with stone, whether they’re located on a slope or not.\\n2-6. Pour the concrete foundation.\\nFirst, fill the footer trench with 6–8 inches (15–20 cm) of concrete and let it set for 2-3 days. Then, install vertical rebar at regular increments around the perimeter and pour a second round of concrete to complete the below-ground foundation wall, again allotting 2-3 days of setting time. Finally, install a grid of wire mesh over the substrate on your building site and pour a 5–6 in (13–15 cm) layer of concrete for the slab floor.\\nAlternatively, you can stack 8–10 in (20–25 cm) cement blocks in the space between the concrete footer and the top of your substrate and pour the concrete for the slab floor between the uppermost layer of blocks.\\nOnce you’ve finished pouring the concrete for your foundation, allow it to set for another 2-3 days, or until it’s had time to cure completely.\\nConcrete floors are stronger, more durable, and easier to clean and maintain than bare dirt or gravel floors, but they can be hard on your animals' hooves. Consider covering your barn’s center aisle with rubber pavers or mats, and be sure to put down a bed of gravel, clay, or straw inside your livestock stalls.\\n3. Assembling the Structure\\n3-1. Construct a standard stick wall frame out of 2x6 studs.\\nTraditional barns are typically stick-framed, the same way that most homes are. Arrange your wall studs vertically along the top of your foundation’s sill plate, spacing them at a distance of 16–24 inches (41–61 cm) on center. To secure each stud, drive two nails down through the bottom of the interior edge and into the sill plate. Complete your wall frame by attaching a top plate that mirrors your sill plate, sinking a pair of nails into the top of each underlying stud.\\nThe sill plate is the first piece of lumber you'll put down for your foundation. On most structures, the sill plate consists of a series of boards laid out around the outer edges of the foundation and secured with bolts, masonry nails, and/or steel straps.\\nFor a more rustic look, try framing your barn with rough-cut 4x6 oak posts spaced 8–12 feet (2.4–3.7 m) apart on center. Call your local saw mill to ask about having custom posts cut to the exact specifications you need.\\n3-2. Build a series of trusses\\nChoose a type of roof that suits your aesthetic preferences and spatial needs, as well as the typical climate conditions where you live. Barns in high-rainfall areas, for instance, may benefit from steeply-sloped roofs. Once you’ve decided on a particular style, measure the roof and use the dimensions you get to plan the layout of your trusses, which you can then cut and fasten assembly-line style.\\nIn the past, barns almost always featured gambrel roofs, which consist of four flat planes that come together in a point at the center. If you prefer, you could also go with a simpler style for your barn, such as a gable, skillion, hip, or even a flat roof.\\nThe roof is one of the most important parts of the barn, as it serves to provide shade, deflect precipitation, and keep the interior of the structure covered. If you’re not confident in your ability to build a sturdy, watertight roof yourself, it’s best to hire a contractor to come in and make sure the job gets done right.\\n3-3. Install your roofing materials of choice.\\nStart by cutting sheets of ⁄2 in (1.3 cm) plywood into sections and nailing them into place on your roof trusses. Then, roll out overlapping sheets of roofing felt and nail or staple them along the edges to secure them. From there, you can put down shingles or standing seam metal sheets, which are the two most common types of materials used to roof traditional barns.\\nRoofing felt acts as a buffer to protect your roof’s sheathing from damage, block out moisture, and insulate against heat and cold. Plan on putting down a layer of roofing felt no matter what roofing materials you ultimately go with.\\nCorrugated metal roof panels can provide a simple and long-lasting option if you have a little more money to spend. They’re easy to install, environmentally-friendly, and capable of withstanding extreme temperatures, sun exposure, and precipitation for up to 70 years!\\n3-4. Cover your barn’s frame with board & batten siding.\\nBoard & batten siding is a type of pre-cut wood siding responsible for giving old-fashioned barns their distinctive appearance. Purchase your siding in individual panels pre-cut to the desired size for ease of installation. Fasten the panels to the exterior walls of the barn by driving nails into both ends of the top and bottom.\\nIt may be necessary to trim the final board on each wall to comfortably fit the remaining space.\\nIf you prefer the DIY approach, you can also create your own board & batten-style siding by nailing 2x10 boards onto your wall studs with 2x4 boards positioned perpendicularly in-between.\\n3-5. Mount a set of large sliding doors for the main entrance.\\nLast but not least, you’ll need a way to get yourself and your livestock in and out of the barn. Barn doors are available in both swinging and sliding styles, though sliding doors are far more common. To install sliding barn doors, mount a narrow backing board over the entrance cutout and screw on the metal track hardware included with your door’s installation kit. Attach the roller straps to either side of each door’s upper edge, then carefully lift the doors and set them down in the track, making sure the wheels are aligned properly.\\nBarn doors can be quite heavy, and may be too cumbersome to manage by yourself. Ask someone to give you a hand hoisting the doors up onto their tracks once you’re done installing the mounting hardware.\\nDon’t forget to measure the wall you want to put your door in so you’ll know what size doors to buy and how far they’ll be able to open in either direction. This will be especially important if you’ll be herding large animals through the entrance.\\nTips\\nEstablish a practical budget and stick to it as you begin planning and building your barn. Barns may be simple structures, but national averages place the cost of building a 1,200 square feet (110 m2) barn at around $45,000, or about $40 per square foot.[27]\\nX\\nResearch source\\nBarns are, above all else, practical structures. That means that doing without superfluous features like running water, central heat and air, and even electricity can be a good way to cut costs and reduce the headache of planning a layout without sacrificing functionality.\\nBuilding even a small barn is a big project, especially if you don’t have much construction experience. If you’re not certain that you have the skills needed to put together a barn on your own, call a qualified contractor to make sure the job gets done right.\\n\", \"简要回答\": \"Building a barn may seem like an imposing task, but it’s a project that anyone can do provided they have a solid plan, the right materials, and some basic construction knowledge. Start by choosing a site for your barn that takes factors like drainage, wind direction, and the position of the sun into consideration. Then, pour a concrete pad to serve as a sturdy foundation. With your foundation in place, you can begin assembling the structure itself according to your needs, budget, and preferred style.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Choosing a Suitable Site\", \"步骤\": [{\"编号\": 1, \"标题\": \"Study the building codes for your area before you break ground.\", \"描述\": \"You can pull up your local building codes by navigating to the Codes Enforcement section of the government website for your state or territory. The provisions laid out there will tell you more about what types of structures you can or can't build and provide a starting point for the planning phase of your project.\\nBuilding codes often dictate important building conditions, such as where your barn can go, how big it can be, and what kind of plumbing and electrical systems it can have.\\nDepending on where you live, it may also be necessary to obtain a building permit from your local Planning Department before you can begin building.\"}, {\"编号\": 2, \"标题\": \"Pick out a sturdy, level patch of ground with good drainage.\", \"描述\": \"Steer clear of loose sandy or gravelly soil types, as these could cause stability issues when it comes time to pour your foundation. If you live in an area that receives abundant rainfall, select a site with enough of a grade to promote proper drainage, but not so much that the runoff takes the topsoil with it or requires extensive excavation.\\nAvoid land located at the bottoms of hills or near bodies of water. Sites like these may look attractive, but all it will take is one hard rain to cause flooding or more severe water damage.\"}, {\"编号\": 3, \"标题\": \"Take note of the wind patterns on your prospective building site.\", \"描述\": \"As you’re surveying your land, pay attention to which way the wind typically blows. This will allow you to situate your barn downwind of where you live so that the scent of livestock and manure doesn’t carry to your home.\\nIf the wind seems to blow equally hard in all four directions, consider placing an entrance on each side of your barn. You can then open and close the different entryways as needed to achieve optimal ventilation.\"}, {\"编号\": 4, \"标题\": \"Look for spots that receive sun in the morning and shade in the evening.\", \"描述\": \"Observe where the sun rises and sets and how the light hits trees and other objects on your property to create shady spots. With the right placement, your barn will be warm when temperatures are the lowest and remain cool as they climb, ensuring that you and your animals are comfortable all day long.\\nIf you don’t have a silo, tall trees, or other shade-producing structures on your property, simply erect your barn where you think it will be the most stable.\"}]}, {\"编号\": 2, \"标题\": \"Laying the Foundation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Excavate your building site to a depth of 6–8 inches (15–20 cm).\", \"描述\": \"Clear out a large square or rectangular pit matching the planned dimensions of your barn by going over it with an excavator, backhoe, or bulldozer. Make sure the excavated area is as smooth and level as possible prior to pouring your foundation.\\nMany power equipment companies rent out excavators, backhoes, and other excavation tools on a daily, weekly, or monthly basis. Run a quick search for your equipment of choice plus the name of your town or city to find a renter in your area.\\nBe sure to save the topsoil you remove. It can come in handy for building up uneven areas or completing future landscaping projects.\"}, {\"编号\": 2, \"标题\": \"Continue digging 8–12 feet (2.4–3.7 m) beyond sloped sites to level them.\", \"描述\": \"If you’re planning on building your barn into a hillside, you’ll need to do some additional excavating to even out the terrain you’ve selected. Cut into the soil a few feet past the uphill side of your planned perimeter to ensure that your entire building site sits on flat ground. Be sure to provide a consistent amount of space all the way around.\\nFor a barn that’s 30 feet (9.1 m) x 40 feet (12 m), your excavated area would need to be 38–42 feet (12–13 m) x 48–52 feet (15–16 m).\\nIf you don’t have enough space to extend your dig site, another option is to build a retaining wall along the back edge of the foundation’s perimeter to stabilize the adjacent soil and halt runoff.\"}, {\"编号\": 3, \"标题\": \"Dig a deep trench around your site to serve as the footer for your foundation.\", \"描述\": \"The footer is the lowermost part of the foundation, designed to anchor it in the ground and provide support for the surrounding concrete walls. Use your excavator to open up a long, linear channel spanning the outer perimeter of the excavated area.\\nKeep in mind that your footer must meet the minimum depth and width requirements specified in your local building codes. These can vary from place to place, depending on the regional climate.\\nIt’s not necessary to dig the foundation for a barn quite as deep as you would for a house or similar structure, since the walls and roof are all that it will be holding up.\"}, {\"编号\": 4, \"标题\": \"Place 2-3 lengths of #4 rebar along the bottom of the footer trench.\", \"描述\": \"Run the metal rods straight down the center of the floor on all 4 sides of the trench, spacing them so that they lie 3–6 inches (7.6–15.2 cm) apart and overlap where they meet at each corner. The rebar will serve as a preliminary layer of reinforcement for the concrete foundation you'll be pouring later on.\\nUse a circular saw equipped with a ferrous-metal-cutting blade to trim your rebar to the appropriate size.\"}, {\"编号\": 5, \"标题\": \"Backfill your dig site with 6–8 inches (15–20 cm) of crushed stone.\", \"描述\": \"You can purchase bags of machine-crushed stone in various sizes at your local home improvement center. Distribute the stone evenly around the excavated area, including the footer trench. Reposition the stone as needed with a shovel or gravel rake until lies level, with no noticeable mounds or depressions.\\nAny type of stone sized #57 or larger will make an ideal substrate choice for structures like barns and large sheds.\\nTo guarantee maximum stability, it’s important that all building sites be backfilled with stone, whether they’re located on a slope or not.\"}, {\"编号\": 6, \"标题\": \"Pour the concrete foundation.\", \"描述\": \"First, fill the footer trench with 6–8 inches (15–20 cm) of concrete and let it set for 2-3 days. Then, install vertical rebar at regular increments around the perimeter and pour a second round of concrete to complete the below-ground foundation wall, again allotting 2-3 days of setting time. Finally, install a grid of wire mesh over the substrate on your building site and pour a 5–6 in (13–15 cm) layer of concrete for the slab floor.\\nAlternatively, you can stack 8–10 in (20–25 cm) cement blocks in the space between the concrete footer and the top of your substrate and pour the concrete for the slab floor between the uppermost layer of blocks.\\nOnce you’ve finished pouring the concrete for your foundation, allow it to set for another 2-3 days, or until it’s had time to cure completely.\\nConcrete floors are stronger, more durable, and easier to clean and maintain than bare dirt or gravel floors, but they can be hard on your animals' hooves. Consider covering your barn’s center aisle with rubber pavers or mats, and be sure to put down a bed of gravel, clay, or straw inside your livestock stalls.\"}]}, {\"编号\": 3, \"标题\": \"Assembling the Structure\", \"步骤\": [{\"编号\": 1, \"标题\": \"Construct a standard stick wall frame out of 2x6 studs.\", \"描述\": \"Traditional barns are typically stick-framed, the same way that most homes are. Arrange your wall studs vertically along the top of your foundation’s sill plate, spacing them at a distance of 16–24 inches (41–61 cm) on center. To secure each stud, drive two nails down through the bottom of the interior edge and into the sill plate. Complete your wall frame by attaching a top plate that mirrors your sill plate, sinking a pair of nails into the top of each underlying stud.\\nThe sill plate is the first piece of lumber you'll put down for your foundation. On most structures, the sill plate consists of a series of boards laid out around the outer edges of the foundation and secured with bolts, masonry nails, and/or steel straps.\\nFor a more rustic look, try framing your barn with rough-cut 4x6 oak posts spaced 8–12 feet (2.4–3.7 m) apart on center. Call your local saw mill to ask about having custom posts cut to the exact specifications you need.\"}, {\"编号\": 2, \"标题\": \"Build a series of trusses\", \"描述\": \"Choose a type of roof that suits your aesthetic preferences and spatial needs, as well as the typical climate conditions where you live. Barns in high-rainfall areas, for instance, may benefit from steeply-sloped roofs. Once you’ve decided on a particular style, measure the roof and use the dimensions you get to plan the layout of your trusses, which you can then cut and fasten assembly-line style.\\nIn the past, barns almost always featured gambrel roofs, which consist of four flat planes that come together in a point at the center. If you prefer, you could also go with a simpler style for your barn, such as a gable, skillion, hip, or even a flat roof.\\nThe roof is one of the most important parts of the barn, as it serves to provide shade, deflect precipitation, and keep the interior of the structure covered. If you’re not confident in your ability to build a sturdy, watertight roof yourself, it’s best to hire a contractor to come in and make sure the job gets done right.\"}, {\"编号\": 3, \"标题\": \"Install your roofing materials of choice.\", \"描述\": \"Start by cutting sheets of ⁄2 in (1.3 cm) plywood into sections and nailing them into place on your roof trusses. Then, roll out overlapping sheets of roofing felt and nail or staple them along the edges to secure them. From there, you can put down shingles or standing seam metal sheets, which are the two most common types of materials used to roof traditional barns.\\nRoofing felt acts as a buffer to protect your roof’s sheathing from damage, block out moisture, and insulate against heat and cold. Plan on putting down a layer of roofing felt no matter what roofing materials you ultimately go with.\\nCorrugated metal roof panels can provide a simple and long-lasting option if you have a little more money to spend. They’re easy to install, environmentally-friendly, and capable of withstanding extreme temperatures, sun exposure, and precipitation for up to 70 years!\"}, {\"编号\": 4, \"标题\": \"Cover your barn’s frame with board & batten siding.\", \"描述\": \"Board & batten siding is a type of pre-cut wood siding responsible for giving old-fashioned barns their distinctive appearance. Purchase your siding in individual panels pre-cut to the desired size for ease of installation. Fasten the panels to the exterior walls of the barn by driving nails into both ends of the top and bottom.\\nIt may be necessary to trim the final board on each wall to comfortably fit the remaining space.\\nIf you prefer the DIY approach, you can also create your own board & batten-style siding by nailing 2x10 boards onto your wall studs with 2x4 boards positioned perpendicularly in-between.\"}, {\"编号\": 5, \"标题\": \"Mount a set of large sliding doors for the main entrance.\", \"描述\": \"Last but not least, you’ll need a way to get yourself and your livestock in and out of the barn. Barn doors are available in both swinging and sliding styles, though sliding doors are far more common. To install sliding barn doors, mount a narrow backing board over the entrance cutout and screw on the metal track hardware included with your door’s installation kit. Attach the roller straps to either side of each door’s upper edge, then carefully lift the doors and set them down in the track, making sure the wheels are aligned properly.\\nBarn doors can be quite heavy, and may be too cumbersome to manage by yourself. Ask someone to give you a hand hoisting the doors up onto their tracks once you’re done installing the mounting hardware.\\nDon’t forget to measure the wall you want to put your door in so you’ll know what size doors to buy and how far they’ll be able to open in either direction. This will be especially important if you’ll be herding large animals through the entrance.\"}], \"小提示\": [\"Establish a practical budget and stick to it as you begin planning and building your barn. Barns may be simple structures, but national averages place the cost of building a 1,200 square feet (110 m2) barn at around $45,000, or about $40 per square foot.[27]\\nX\\nResearch source\\n\", \"Barns are, above all else, practical structures. That means that doing without superfluous features like running water, central heat and air, and even electricity can be a good way to cut costs and reduce the headache of planning a layout without sacrificing functionality.\\n\", \"Building even a small barn is a big project, especially if you don’t have much construction experience. If you’re not certain that you have the skills needed to put together a barn on your own, call a qualified contractor to make sure the job gets done right.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,216 |
How to Build a Basic Catapult
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1. Building a Basic Tension Catapult
1-1. Gather your supplies.
This basic catapult uses tension to fling its load and can be built using a few simple supplies that can be purchased at a dollar or craft store for under $5. You may already have many of these items lying around your house!
7 craft sticks. You can use either the standard 4.5" craft sticks, or the jumbo 6"craft sticks for this project.
4-5 elastic bands
1 bottle cap
A hot glue gun and glue stick
Ammunition: small marshmallows, beans, and pencil erasers are all great choices!
1-2. Create two stacks of craft sticks.
These will form the body of your catapult. Stack 5 craft sticks and secure the stack with an elastic band at each end. Stack 2 more craft sticks and secure the stack on one end only, leaving the other end open.
1-3. Secure the two stacks together.
Position the stacks perpendicular to one another and slide the larger stack between the two sticks of the small stack. Slide the large stack as close to the elastic band that holds the small stack as possible. Secure the stacks together where they join with an elastic band, wrapped around both stacks in a crisscross pattern.
Consider adding a second elastic band to the joint to make sure it is secure.
1-4. Attach the bottle cap to the catapult.
Add a small dab of hot glue to the end of the spring arm, and press the bottle cap into the glue, holding it in place for a few seconds while the glue cools.
1-5. Get ready to launch!
Load your ammunition of choice into the bottle cap. Hold the catapult frame securely to the table with one hand. Pull down on the lever arm with the other hand, and then let go!
2. Building a Basic Torsion Catapult
2-1. Gather your supplies.
This catapult uses the same basic supplies as the catapult from Method 1, but uses torsion, or twisting force, to propel its payload. This catapult is also quick to build and a lot of fun to fire!
10 standard (4.5") craft sticks
4-5 elastic bands
1 bottle cap
A hot glue gun and glue stick
Ammunition: small marshmallows, beans, and pencil erasers are all great choices!
2-2. Create one stack of craft sticks.
This will form the fulcrum of your catapult. Stack 5 craft sticks together and secure with rubber bands at both ends.
2-3. Add the throwing arm to the catapult.
Align one craft stick perpendicular to the stack and center it, leaving 1/3" hanging below the stack. Attach the throwing arm to the stack with 1-2 elastic bands, wrapped in a crisscross pattern.
The more secure the attachment, the more spring you will get from your catapult.
2-4. Build the base of the catapult.
Arrange the catapult so the stack of craft sticks is laying on the table, and the throwing arm is sticking up.
Add a small dab of hot glue to each end of the stack and glue a craft stick to each end.
Add another dab of glue to the end of each support you just added, and use an additional craft stick to attach the two ends, creating a rectangular base.
2-5. Reinforce the throwing arm.
This step is optional, but will add additional stability and power to your craft stick catapult.
Cut or break off a 2-inch piece of craft stick.
Add a dab of hot glue to the middle of the support beam that is parallel to the fulcrum stack, and attach the piece of craft stick.
Thread an elastic band over the throwing arm, and pull the end under the base of the catapult and secure it to the craft stick stub you just created.
2-6. Attach the bottle cap to the throwing arm.
Add a small dab of hot glue to the end of the throwing arm, and press the bottle cap into the glue, holding it in place for a few seconds while the glue cools.
2-7. Fire away!
Load your ammunition of choice into the bottle cap. Hold the catapult frame securely to the table with one hand. Pull down on the lever arm with the other hand, and then let go! This catapult should have a longer range and more accuracy than the basic craft stick catapult in Method 1.
3. Building a More Advanced Torsion Catapult
3-1. Gather your supplies.
This catapult design project is used to teach engineering skills to children. It builds a slightly more complex torsion catapult than the previous methods, but requires just a few additional supplies and steps.
10 standard (4.5") craft sticks
1 jumbo (6") craft stick
1 drinking straw
1 6" length of wooden dowel, with a small enough diameter to fit through the straw
1 elastic band
Glue gun and glue stick
1 milk jug lid or large bottle cap
Ammunition! Ping pong balls and grapes both work well with this catapult project.
3-2. Build two uprights for the catapult.
These will hold the dowel/straw fulcrum that will support the throwing arm. Add a dab of glue 1/2" from the top of a craft stick, and attach another stick to it at approximately a 30 degree angle. Create a second upright that is the mirror image of the first.
3-3. Build a base to hold the uprights.
Place a dab of hot glue on each of the bottom legs of the first upright, and attach a craft stick connecting the two so that the vertical portion of the upright attaches to the end of the base. Repeat this process with the second upright. Then use hot glue to attach one additional craft stick to the front of each of the uprights.
The base should now form a rectangle with one end open, and the two uprights sticking up parallel to one another.
3-4. Add the fulcrum to the catapult.
Cut a 2" length of straw and slide the dowel through it. Use hot glue on to attach the dowel firmly to the wedge formed at top of the each upright.
3-5. Build the throwing arm.
First loop an elastic band around the craft stick that connects the two uprights. Then glue the large craft stick to the straw so that about 1/2" hangs below the straw. Finally, carefully attach the other end of the rubber band near the bottom of the large craft stick.
The throwing arm should now be able to rotate freely around the dowel on the straw, and the elastic band will put tension on the throwing arm as you pull it back.
To create a strong bond with the throwing arm, use a pencil or other tool to press the elastic band firmly into the hot glue, and hold it for a few seconds until the glue cools. Do not use your fingers or you will burn yourself!
3-6. Add the finishing touches.
Your catapult is nearly ready to go, but a few more steps will make it sturdier and easier to use!
Attach the milk jug lid to the free end of the throwing arm with a dab of hot glue.
Attach one additional craft stick horizontally to connect the slanted sides of the two uprights and provide additional stability.
Add additional craft sticks to the bottom of the catapult that out as needed to keep the machine stable while firing.
3-7. Fire your catapult!
Load a ping pong ball or grape into the milk jug lid. Pull back the throwing arm and let fly!
Tips
Experiment with different designs for your catapult projects. Try different configurations of standard and jumbo craft sticks.
A plastic spoon can be used in place of a bottle cap on any of these designs to hold the ammunition.
If your catapult is not as springy as you would like, try using additional elastic bands at the fulcrum hinge.
Warnings
Even toy catapults can be dangerous. Never fire rocks or other sharp projectiles with your catapult, and never aim your catapult at pets or people or at least don't shoot at the face. Especially the eyes.
Use care when using hot glue. Protect all work surfaces and remember that as long as the glue is liquid, it is hot and can burn you.
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{
"create_time": "20230517 10:59:18",
"回答明细": "{\"回答\": \"1. Building a Basic Tension Catapult\\n1-1. Gather your supplies.\\nThis basic catapult uses tension to fling its load and can be built using a few simple supplies that can be purchased at a dollar or craft store for under $5. You may already have many of these items lying around your house! \\n7 craft sticks. You can use either the standard 4.5\\\" craft sticks, or the jumbo 6\\\"craft sticks for this project.\\n4-5 elastic bands\\n1 bottle cap\\nA hot glue gun and glue stick\\nAmmunition: small marshmallows, beans, and pencil erasers are all great choices!\\n1-2. Create two stacks of craft sticks.\\nThese will form the body of your catapult. Stack 5 craft sticks and secure the stack with an elastic band at each end. Stack 2 more craft sticks and secure the stack on one end only, leaving the other end open.\\n1-3. Secure the two stacks together.\\nPosition the stacks perpendicular to one another and slide the larger stack between the two sticks of the small stack. Slide the large stack as close to the elastic band that holds the small stack as possible. Secure the stacks together where they join with an elastic band, wrapped around both stacks in a crisscross pattern.\\nConsider adding a second elastic band to the joint to make sure it is secure.\\n1-4. Attach the bottle cap to the catapult.\\nAdd a small dab of hot glue to the end of the spring arm, and press the bottle cap into the glue, holding it in place for a few seconds while the glue cools.\\n1-5. Get ready to launch!\\nLoad your ammunition of choice into the bottle cap. Hold the catapult frame securely to the table with one hand. Pull down on the lever arm with the other hand, and then let go!\\n2. Building a Basic Torsion Catapult\\n2-1. Gather your supplies.\\nThis catapult uses the same basic supplies as the catapult from Method 1, but uses torsion, or twisting force, to propel its payload. This catapult is also quick to build and a lot of fun to fire!\\n10 standard (4.5\\\") craft sticks\\n4-5 elastic bands\\n1 bottle cap\\nA hot glue gun and glue stick\\nAmmunition: small marshmallows, beans, and pencil erasers are all great choices!\\n2-2. Create one stack of craft sticks.\\nThis will form the fulcrum of your catapult. Stack 5 craft sticks together and secure with rubber bands at both ends.\\n2-3. Add the throwing arm to the catapult.\\nAlign one craft stick perpendicular to the stack and center it, leaving 1/3\\\" hanging below the stack. Attach the throwing arm to the stack with 1-2 elastic bands, wrapped in a crisscross pattern.\\nThe more secure the attachment, the more spring you will get from your catapult.\\n2-4. Build the base of the catapult.\\nArrange the catapult so the stack of craft sticks is laying on the table, and the throwing arm is sticking up.\\nAdd a small dab of hot glue to each end of the stack and glue a craft stick to each end.\\nAdd another dab of glue to the end of each support you just added, and use an additional craft stick to attach the two ends, creating a rectangular base.\\n2-5. Reinforce the throwing arm.\\nThis step is optional, but will add additional stability and power to your craft stick catapult.\\nCut or break off a 2-inch piece of craft stick.\\nAdd a dab of hot glue to the middle of the support beam that is parallel to the fulcrum stack, and attach the piece of craft stick.\\nThread an elastic band over the throwing arm, and pull the end under the base of the catapult and secure it to the craft stick stub you just created.\\n2-6. Attach the bottle cap to the throwing arm.\\nAdd a small dab of hot glue to the end of the throwing arm, and press the bottle cap into the glue, holding it in place for a few seconds while the glue cools.\\n2-7. Fire away!\\nLoad your ammunition of choice into the bottle cap. Hold the catapult frame securely to the table with one hand. Pull down on the lever arm with the other hand, and then let go! This catapult should have a longer range and more accuracy than the basic craft stick catapult in Method 1.\\n3. Building a More Advanced Torsion Catapult\\n3-1. Gather your supplies.\\nThis catapult design project is used to teach engineering skills to children. It builds a slightly more complex torsion catapult than the previous methods, but requires just a few additional supplies and steps.\\n10 standard (4.5\\\") craft sticks\\n1 jumbo (6\\\") craft stick\\n1 drinking straw\\n1 6\\\" length of wooden dowel, with a small enough diameter to fit through the straw\\n1 elastic band\\nGlue gun and glue stick\\n1 milk jug lid or large bottle cap\\nAmmunition! Ping pong balls and grapes both work well with this catapult project.\\n3-2. Build two uprights for the catapult.\\nThese will hold the dowel/straw fulcrum that will support the throwing arm. Add a dab of glue 1/2\\\" from the top of a craft stick, and attach another stick to it at approximately a 30 degree angle. Create a second upright that is the mirror image of the first.\\n3-3. Build a base to hold the uprights.\\nPlace a dab of hot glue on each of the bottom legs of the first upright, and attach a craft stick connecting the two so that the vertical portion of the upright attaches to the end of the base. Repeat this process with the second upright. Then use hot glue to attach one additional craft stick to the front of each of the uprights.\\nThe base should now form a rectangle with one end open, and the two uprights sticking up parallel to one another.\\n3-4. Add the fulcrum to the catapult.\\nCut a 2\\\" length of straw and slide the dowel through it. Use hot glue on to attach the dowel firmly to the wedge formed at top of the each upright.\\n3-5. Build the throwing arm.\\nFirst loop an elastic band around the craft stick that connects the two uprights. Then glue the large craft stick to the straw so that about 1/2\\\" hangs below the straw. Finally, carefully attach the other end of the rubber band near the bottom of the large craft stick.\\nThe throwing arm should now be able to rotate freely around the dowel on the straw, and the elastic band will put tension on the throwing arm as you pull it back.\\nTo create a strong bond with the throwing arm, use a pencil or other tool to press the elastic band firmly into the hot glue, and hold it for a few seconds until the glue cools. Do not use your fingers or you will burn yourself!\\n3-6. Add the finishing touches.\\nYour catapult is nearly ready to go, but a few more steps will make it sturdier and easier to use!\\nAttach the milk jug lid to the free end of the throwing arm with a dab of hot glue.\\nAttach one additional craft stick horizontally to connect the slanted sides of the two uprights and provide additional stability.\\nAdd additional craft sticks to the bottom of the catapult that out as needed to keep the machine stable while firing.\\n3-7. Fire your catapult!\\nLoad a ping pong ball or grape into the milk jug lid. Pull back the throwing arm and let fly!\\nTips\\nExperiment with different designs for your catapult projects. Try different configurations of standard and jumbo craft sticks.\\nA plastic spoon can be used in place of a bottle cap on any of these designs to hold the ammunition.\\nIf your catapult is not as springy as you would like, try using additional elastic bands at the fulcrum hinge.\\nWarnings\\nEven toy catapults can be dangerous. Never fire rocks or other sharp projectiles with your catapult, and never aim your catapult at pets or people or at least don't shoot at the face. Especially the eyes.\\nUse care when using hot glue. Protect all work surfaces and remember that as long as the glue is liquid, it is hot and can burn you.\\n\", \"简要回答\": \"Catapults have been used as military weapons since ancient times to hurl stones and other projectiles at enemy fortresses. Today, however, catapults are more likely to be found launching candy across the office or ping pong balls in science class. If you want to learn to build your own basic catapult, you are in the right place! This article will teach you to build three different types of basic catapult, each using inexpensive craft supplies and household items.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Building a Basic Tension Catapult\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather your supplies.\", \"描述\": \"This basic catapult uses tension to fling its load and can be built using a few simple supplies that can be purchased at a dollar or craft store for under $5. You may already have many of these items lying around your house! \\n7 craft sticks. You can use either the standard 4.5\\\" craft sticks, or the jumbo 6\\\"craft sticks for this project.\\n4-5 elastic bands\\n1 bottle cap\\nA hot glue gun and glue stick\\nAmmunition: small marshmallows, beans, and pencil erasers are all great choices!\"}, {\"编号\": 2, \"标题\": \"Create two stacks of craft sticks.\", \"描述\": \"These will form the body of your catapult. Stack 5 craft sticks and secure the stack with an elastic band at each end. Stack 2 more craft sticks and secure the stack on one end only, leaving the other end open.\"}, {\"编号\": 3, \"标题\": \"Secure the two stacks together.\", \"描述\": \"Position the stacks perpendicular to one another and slide the larger stack between the two sticks of the small stack. Slide the large stack as close to the elastic band that holds the small stack as possible. Secure the stacks together where they join with an elastic band, wrapped around both stacks in a crisscross pattern.\\nConsider adding a second elastic band to the joint to make sure it is secure.\"}, {\"编号\": 4, \"标题\": \"Attach the bottle cap to the catapult.\", \"描述\": \"Add a small dab of hot glue to the end of the spring arm, and press the bottle cap into the glue, holding it in place for a few seconds while the glue cools.\"}, {\"编号\": 5, \"标题\": \"Get ready to launch!\", \"描述\": \"Load your ammunition of choice into the bottle cap. Hold the catapult frame securely to the table with one hand. Pull down on the lever arm with the other hand, and then let go!\"}]}, {\"编号\": 2, \"标题\": \"Building a Basic Torsion Catapult\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather your supplies.\", \"描述\": \"This catapult uses the same basic supplies as the catapult from Method 1, but uses torsion, or twisting force, to propel its payload. This catapult is also quick to build and a lot of fun to fire!\\n10 standard (4.5\\\") craft sticks\\n4-5 elastic bands\\n1 bottle cap\\nA hot glue gun and glue stick\\nAmmunition: small marshmallows, beans, and pencil erasers are all great choices!\"}, {\"编号\": 2, \"标题\": \"Create one stack of craft sticks.\", \"描述\": \"This will form the fulcrum of your catapult. Stack 5 craft sticks together and secure with rubber bands at both ends.\"}, {\"编号\": 3, \"标题\": \"Add the throwing arm to the catapult.\", \"描述\": \"Align one craft stick perpendicular to the stack and center it, leaving 1/3\\\" hanging below the stack. Attach the throwing arm to the stack with 1-2 elastic bands, wrapped in a crisscross pattern.\\nThe more secure the attachment, the more spring you will get from your catapult.\"}, {\"编号\": 4, \"标题\": \"Build the base of the catapult.\", \"描述\": \"Arrange the catapult so the stack of craft sticks is laying on the table, and the throwing arm is sticking up.\\nAdd a small dab of hot glue to each end of the stack and glue a craft stick to each end.\\nAdd another dab of glue to the end of each support you just added, and use an additional craft stick to attach the two ends, creating a rectangular base.\"}, {\"编号\": 5, \"标题\": \"Reinforce the throwing arm.\", \"描述\": \"This step is optional, but will add additional stability and power to your craft stick catapult.\\nCut or break off a 2-inch piece of craft stick.\\nAdd a dab of hot glue to the middle of the support beam that is parallel to the fulcrum stack, and attach the piece of craft stick.\\nThread an elastic band over the throwing arm, and pull the end under the base of the catapult and secure it to the craft stick stub you just created.\"}, {\"编号\": 6, \"标题\": \"Attach the bottle cap to the throwing arm.\", \"描述\": \"Add a small dab of hot glue to the end of the throwing arm, and press the bottle cap into the glue, holding it in place for a few seconds while the glue cools.\"}, {\"编号\": 7, \"标题\": \"Fire away!\", \"描述\": \"Load your ammunition of choice into the bottle cap. Hold the catapult frame securely to the table with one hand. Pull down on the lever arm with the other hand, and then let go! This catapult should have a longer range and more accuracy than the basic craft stick catapult in Method 1.\"}]}, {\"编号\": 3, \"标题\": \"Building a More Advanced Torsion Catapult\", \"步骤\": [{\"编号\": 1, \"标题\": \"Gather your supplies.\", \"描述\": \"This catapult design project is used to teach engineering skills to children. It builds a slightly more complex torsion catapult than the previous methods, but requires just a few additional supplies and steps.\\n10 standard (4.5\\\") craft sticks\\n1 jumbo (6\\\") craft stick\\n1 drinking straw\\n1 6\\\" length of wooden dowel, with a small enough diameter to fit through the straw\\n1 elastic band\\nGlue gun and glue stick\\n1 milk jug lid or large bottle cap\\nAmmunition! Ping pong balls and grapes both work well with this catapult project.\"}, {\"编号\": 2, \"标题\": \"Build two uprights for the catapult.\", \"描述\": \"These will hold the dowel/straw fulcrum that will support the throwing arm. Add a dab of glue 1/2\\\" from the top of a craft stick, and attach another stick to it at approximately a 30 degree angle. Create a second upright that is the mirror image of the first.\"}, {\"编号\": 3, \"标题\": \"Build a base to hold the uprights.\", \"描述\": \"Place a dab of hot glue on each of the bottom legs of the first upright, and attach a craft stick connecting the two so that the vertical portion of the upright attaches to the end of the base. Repeat this process with the second upright. Then use hot glue to attach one additional craft stick to the front of each of the uprights.\\nThe base should now form a rectangle with one end open, and the two uprights sticking up parallel to one another.\"}, {\"编号\": 4, \"标题\": \"Add the fulcrum to the catapult.\", \"描述\": \"Cut a 2\\\" length of straw and slide the dowel through it. Use hot glue on to attach the dowel firmly to the wedge formed at top of the each upright.\"}, {\"编号\": 5, \"标题\": \"Build the throwing arm.\", \"描述\": \"First loop an elastic band around the craft stick that connects the two uprights. Then glue the large craft stick to the straw so that about 1/2\\\" hangs below the straw. Finally, carefully attach the other end of the rubber band near the bottom of the large craft stick.\\nThe throwing arm should now be able to rotate freely around the dowel on the straw, and the elastic band will put tension on the throwing arm as you pull it back.\\nTo create a strong bond with the throwing arm, use a pencil or other tool to press the elastic band firmly into the hot glue, and hold it for a few seconds until the glue cools. Do not use your fingers or you will burn yourself!\"}, {\"编号\": 6, \"标题\": \"Add the finishing touches.\", \"描述\": \"Your catapult is nearly ready to go, but a few more steps will make it sturdier and easier to use!\\nAttach the milk jug lid to the free end of the throwing arm with a dab of hot glue.\\nAttach one additional craft stick horizontally to connect the slanted sides of the two uprights and provide additional stability.\\nAdd additional craft sticks to the bottom of the catapult that out as needed to keep the machine stable while firing.\"}, {\"编号\": 7, \"标题\": \"Fire your catapult!\", \"描述\": \"Load a ping pong ball or grape into the milk jug lid. Pull back the throwing arm and let fly!\"}], \"小提示\": [\"Experiment with different designs for your catapult projects. Try different configurations of standard and jumbo craft sticks.\\n\", \"A plastic spoon can be used in place of a bottle cap on any of these designs to hold the ammunition.\\n\", \"If your catapult is not as springy as you would like, try using additional elastic bands at the fulcrum hinge.\\n\"], \"注意事项\": [\"Even toy catapults can be dangerous. Never fire rocks or other sharp projectiles with your catapult, and never aim your catapult at pets or people or at least don't shoot at the face. Especially the eyes.\\n\", \"Use care when using hot glue. Protect all work surfaces and remember that as long as the glue is liquid, it is hot and can burn you.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,217 |
How to Build a Basic Farm in Minecraft
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1. Steps
1-1. Choose a Farm Size.
Your farm can be as large or small as you want it to be. 26 by 24 is highly recommended for all players.
Remember, the larger the farm, the more supplies it will take.
1-2. Choose your Farm Land.
This is where we will build the farm.
It is recommended that your land is flat, though this isn't mandatory.
There are infinite places to build your farm, but here are a few ideas.
Underground. Building your farm underground is the most versatile place to build your farm, though it is the most time consuming.
In a Field. This requires no special items, and is the easiest to build, though it isn't very safe from Mobs.
Inside. Usually this is a special building dedicated to a farm. It should have a glass ceiling to let sunlight in. It requires that you build a building for the farm, but is safe from Mobs.
If you don't have the means to perform step 6, put your farm adjacent to a pond so you can dig the canals from there and let the pond fill them up. Keep in mind that if you do this, the number of blocks you can use in your canals will be limited, but this can work as a stop-gap solution until you can get the iron to make a bucket.
1-3. Build a perimeter around your farm.
This helps to keep monsters out.
Note: Make the perimeter two blocks high at least, or use fences, otherwise Mobs will jump over the built wall.
1-4. Light up your land with Torches.
This way, it prevents the Mobs from spawning in your farm.
You can use glowstone under the water canals and under the fence
1-5. Dig Water Canals.
These will water the crops.
Keep in mind that the water will irrigate 4 blocks in each direction, so have 8 blocks between the canals
1-6. Fill the canals with water.
Use the bucket to scoop up the water.
If you don't have the means to perform this step, put your farm adjacent to a pond so you can dig the canals from there and let the pond fill them up. Keep in mind that if you do this, the number of blocks you can use in your canals will be limited, but this can work as a stop-gap solution until you can get the iron to make a bucket.
1-7. Till the dirt with the hoe.
Crops will only grow on tilled land.
1-8. Plant the crops.
Right click on the tilled land with seeds in your hand.
1-9. Wait for the Crops to grow.
Use Bone Meal to speed up the process.
1-10. Harvest the crops.
1-11. Replant the crops.
Harvesting crops yields seeds.
1-12. Now you have a working farm, enjoy!
Tips
You can get seeds by breaking tall and short grass.
Water can wet up to 4 blocks of tiled land.
Play around with it a little, see what works for you.
Warnings
Don't jump or let mobs jump on the crops, that will destroy them.
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{
"create_time": "20230517 10:59:18",
"回答明细": "{\"回答\": \"1. Steps\\n1-1. Choose a Farm Size.\\nYour farm can be as large or small as you want it to be. 26 by 24 is highly recommended for all players.\\nRemember, the larger the farm, the more supplies it will take.\\n1-2. Choose your Farm Land.\\nThis is where we will build the farm.\\nIt is recommended that your land is flat, though this isn't mandatory.\\nThere are infinite places to build your farm, but here are a few ideas.\\nUnderground. Building your farm underground is the most versatile place to build your farm, though it is the most time consuming.\\nIn a Field. This requires no special items, and is the easiest to build, though it isn't very safe from Mobs.\\nInside. Usually this is a special building dedicated to a farm. It should have a glass ceiling to let sunlight in. It requires that you build a building for the farm, but is safe from Mobs.\\n\\nIf you don't have the means to perform step 6, put your farm adjacent to a pond so you can dig the canals from there and let the pond fill them up. Keep in mind that if you do this, the number of blocks you can use in your canals will be limited, but this can work as a stop-gap solution until you can get the iron to make a bucket.\\n1-3. Build a perimeter around your farm.\\nThis helps to keep monsters out.\\nNote: Make the perimeter two blocks high at least, or use fences, otherwise Mobs will jump over the built wall.\\n1-4. Light up your land with Torches.\\nThis way, it prevents the Mobs from spawning in your farm.\\nYou can use glowstone under the water canals and under the fence\\n1-5. Dig Water Canals.\\nThese will water the crops.\\nKeep in mind that the water will irrigate 4 blocks in each direction, so have 8 blocks between the canals\\n1-6. Fill the canals with water.\\nUse the bucket to scoop up the water.\\nIf you don't have the means to perform this step, put your farm adjacent to a pond so you can dig the canals from there and let the pond fill them up. Keep in mind that if you do this, the number of blocks you can use in your canals will be limited, but this can work as a stop-gap solution until you can get the iron to make a bucket.\\n1-7. Till the dirt with the hoe.\\nCrops will only grow on tilled land.\\n1-8. Plant the crops.\\nRight click on the tilled land with seeds in your hand.\\n1-9. Wait for the Crops to grow.\\nUse Bone Meal to speed up the process.\\n1-10. Harvest the crops.\\n\\n1-11. Replant the crops.\\nHarvesting crops yields seeds.\\n1-12. Now you have a working farm, enjoy!\\n\\nTips\\nYou can get seeds by breaking tall and short grass.\\nWater can wet up to 4 blocks of tiled land.\\nPlay around with it a little, see what works for you.\\nWarnings\\nDon't jump or let mobs jump on the crops, that will destroy them.\\n\", \"简要回答\": \"Do you play and enjoy Minecraft? Have you gotten tired of hunting and scavenging for your food? This article will tell you how to create a basic farm in Minecraft.\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Steps\", \"步骤\": [{\"编号\": 1, \"标题\": \"Choose a Farm Size.\", \"描述\": \"Your farm can be as large or small as you want it to be. 26 by 24 is highly recommended for all players.\\nRemember, the larger the farm, the more supplies it will take.\"}, {\"编号\": 2, \"标题\": \"Choose your Farm Land.\", \"描述\": \"This is where we will build the farm.\\nIt is recommended that your land is flat, though this isn't mandatory.\\nThere are infinite places to build your farm, but here are a few ideas.\\nUnderground. Building your farm underground is the most versatile place to build your farm, though it is the most time consuming.\\nIn a Field. This requires no special items, and is the easiest to build, though it isn't very safe from Mobs.\\nInside. Usually this is a special building dedicated to a farm. It should have a glass ceiling to let sunlight in. It requires that you build a building for the farm, but is safe from Mobs.\\n\\nIf you don't have the means to perform step 6, put your farm adjacent to a pond so you can dig the canals from there and let the pond fill them up. Keep in mind that if you do this, the number of blocks you can use in your canals will be limited, but this can work as a stop-gap solution until you can get the iron to make a bucket.\"}, {\"编号\": 3, \"标题\": \"Build a perimeter around your farm.\", \"描述\": \"This helps to keep monsters out.\\nNote: Make the perimeter two blocks high at least, or use fences, otherwise Mobs will jump over the built wall.\"}, {\"编号\": 4, \"标题\": \"Light up your land with Torches.\", \"描述\": \"This way, it prevents the Mobs from spawning in your farm.\\nYou can use glowstone under the water canals and under the fence\"}, {\"编号\": 5, \"标题\": \"Dig Water Canals.\", \"描述\": \"These will water the crops.\\nKeep in mind that the water will irrigate 4 blocks in each direction, so have 8 blocks between the canals\"}, {\"编号\": 6, \"标题\": \"Fill the canals with water.\", \"描述\": \"Use the bucket to scoop up the water.\\nIf you don't have the means to perform this step, put your farm adjacent to a pond so you can dig the canals from there and let the pond fill them up. Keep in mind that if you do this, the number of blocks you can use in your canals will be limited, but this can work as a stop-gap solution until you can get the iron to make a bucket.\"}, {\"编号\": 7, \"标题\": \"Till the dirt with the hoe.\", \"描述\": \"Crops will only grow on tilled land.\"}, {\"编号\": 8, \"标题\": \"Plant the crops.\", \"描述\": \"Right click on the tilled land with seeds in your hand.\"}, {\"编号\": 9, \"标题\": \"Wait for the Crops to grow.\", \"描述\": \"Use Bone Meal to speed up the process.\"}, {\"编号\": 10, \"标题\": \"Harvest the crops.\", \"描述\": \"\"}, {\"编号\": 11, \"标题\": \"Replant the crops.\", \"描述\": \"Harvesting crops yields seeds.\"}, {\"编号\": 12, \"标题\": \"Now you have a working farm, enjoy!\", \"描述\": \"\"}], \"小提示\": [\"You can get seeds by breaking tall and short grass.\\n\", \"Water can wet up to 4 blocks of tiled land.\\n\", \"Play around with it a little, see what works for you.\\n\"], \"注意事项\": [\"Don't jump or let mobs jump on the crops, that will destroy them.\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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wikihow
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7,218 |
How to Build a Bat Box
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1. Preparation
1-1. Match the bat box to the species in your area.
Just like there are different species of birds, there are also different species of bats! They can be large or small, and they vary in dietary needs as well. Try to look up the species in your area to see how large they are, where they’re coming from, and what kind of food they like to eat.
Traditional bat boxes are great for larger bats; smaller bat species might need a rocket box instead.
1-2. Boost the bat population in your area with a bat box.
Bat numbers have been steadily declining, especially in cities and populated areas. Since bats rely on dead trees to roost and catch food, they often can’t find good spots to hang out in. By mounting a bat box, you can give them a home and a safe spot away from predators so they can eat, sleep, and be merry.
At least 13 types of bats in the United States are endangered, and more are threatened every day.
1-3. Use bats to eat insects and pests.
Hate getting eaten up by mosquitoes every night? Bats are great natural insect hunters, so they can actually cut down on the flying pests that plague your yard. One bat can eat up to 1,000 insects a night, so using them in your yard can really help you out!
Most bats also eat fruit, too.
1-4. Dedicate a few hours to your bat box.
While the plans are relatively simple, cutting out and installing your bat box can take up to 2 hours of your time, or more if you aren’t working with power tools. Try to set aside an entire afternoon to create your masterpiece so you can make sure it’s safe and secure for the bats in your area.
Using a circular saw can really help speed up the process.
2. Standard Bat Box
2-1. Measure and cut 2 side panels out of untreated wood.
Bats are sensitive to chemicals and smells, so make sure you’re using untreated wood (wood that hasn’t been processed with chemicals). Then, use a measuring tape to mark out 2 side panels that are both 150 millimetres (5.9 in) wide, 140 millimetres (5.5 in) tall on one side, and 200 millimetres (7.9 in) tall on the other side.
You can save wood by cutting the side panels right next to each other at a diagonal.
Find untreated wood by looking for lumber that has the Forest Stewardship Council (or FSC) logo of approval on it.
2-2. Cut out the front, base, lid, and back.
Using the same piece of wood, grab your tape measure again and mark out the next 4 pieces. Then, use a saw to cut them out. The measurements are:
Front piece: 150 millimetres (5.9 in) wide by 140 millimetres (5.5 in) tall.
Back plate: 150 millimetres (5.9 in) wide by 330 millimetres (13 in) tall.
Base piece: 150 millimetres (5.9 in) wide by 90 millimetres (3.5 in) tall.
Lid piece: 150 millimetres (5.9 in) wide by 200 millimetres (7.9 in) tall.
2-3. Pain on 2 coats of water-based stain to the inside of the wood.
To protect the wood while it’s outside, grab a can of water-based stain and open it up with a screwdriver. Use a paint brush to paint a thin layer onto all of the sides of the wood that are going to face inwards; let it dry for about 1 hour, then paint on another layer.
Adding a stain before assembling the pieces is much easier than waiting until after, and it will help keep your bat box around for a long time.
You can find wood stains at most hardware stores.
2-4. Screw the sides to the back plate.
Line the side plates up with the center of the back plate, leaving an equal amount of room on the top and the bottom. Angle the diagonal sides of the side plates toward the top so they slope downwards toward you, then use 1 in (2.5 cm) screws to attach the side pieces to the back plate.
You’ll need to use about 4 screws per side piece.
2-5. Attach the front and the base.
Connect the front piece by lining it up with the flat part of the side pieces, then use the 1 in (2.5 cm) screws again to attach it in place. Set up the base piece so it connects with the front and sides, but leave a 15 millimetres (0.59 in) gap between the back plate and the base. Then, use your screws to attach it on the 3 sides that connect with the rest of the box.
The small gap between the base and the back plate is super important, since this is where the bats will enter and exit the box.
2-6. Press the lid on top of the front plate and screw it down.
The lid is for viewing and cleaning purposes only, so it’s made for you to use. Set your lid piece on top of the front plate and angle it so it hits the top of the back plate, then use nails to attach the lid to the front.
Make sure the top of the lid fits snugly against the back plate to protect from rain, wind, and snow.
3. Rocket Box
3-1. Cut the front and back pieces out of ⁄2 in (1.3 cm) thick plywood.
Start by measuring out a front and a back piece that are both 36 inches (91 cm) tall and 6.125 inches (15.56 cm) wide. When you reach the top 5 inches (13 cm) of each piece, cut it into a point at the end.
You’ll end up with 2 boards that are pointed at the top like fence posts.
3-2. Mark out and cut the side panels and the roof panels.
Working with the same piece of plywood, mark out 2 side panels that are both 31 inches (79 cm) tall and 5.125 inches (13.02 cm) wide. Then, mark out 2 roof panels that are 5 inches (13 cm) tall and 7 inches (18 cm) wide. Use your saw to cut these pieces out and set them aside.
3-3. Assemble the pieces by nailing together the front, back, and sides.
Now it’s time to create your rocket! Line up the front, back, and side pieces with the pointed tops facing upwards. This will create a shape that’s like an old-fashioned rocket (hence the name). Nail those boards together with 1 in (2.5 cm) nails on all 4 sides.
There will still be an opening at the top of the box since you haven’t attached your roof plates yet.
3-4. Angle the roof plates on top and nail them down.
Grab the other 2 panels that you have left and attach them to the top of the pointed pieces with nails. Make sure all your joints are super airtight to keep out the wind and rain. If you notice any gaps, use caulk to fill them before you move on.
Making the box airtight will keep the bats warm and safe during bad weather.
3-5. Roughen the outside of a 4 by 4 ft (1.2 by 1.2 m) wooden post.
Grab an untreated wooden post that you can use for mounting that’s at least 5 feet (1.5 m) tall. Then, use sandpaper to roughen the outside of it so the bats have something to cling onto to get inside of the box.
Make sure the wood you’re using is untreated, meaning it doesn’t have any chemicals in it. Bats are sensitive to chemicals and smells, so they may avoid your box if it’s been treated.
3-6. Mount the rocket box onto the top of the pole.
Cut the top of your untreated wooden pole into a triangle so your box can sit on top of it. Slide the rocket box up over the top of the pole, then use nails to attach the top of the box to the top of the pole on the inside. Make sure there is a space around the pole on the inside of the box so the bats can climb underneath and inside.
This is a super cozy way for bats to stay warm and hang out during bad weather.
4. Hanging the Box
4-1. Paint the exterior of the box to protect the wood.
If you want to keep your bat box around for a long time, slap a few coats of paint on the outside and wait for them to dry. You can also stain your wood to keep the natural color while protecting it at the same time, but this step is optional.
Don’t put any paint on the inside of the box, as the smell can irritate the bats.
4-2. Pick a spot that gets a lot of sunlight.
Bats are warm-blooded, but they can get pretty chilly during cold weather. It’s important to let your bat house warm up during the day, so try to pick an area that gets around 5 to 6 hours of sunlight for the best positioning.
Bats let their body temperature drop when they aren’t moving to conserve energy.
4-3. Mount your bat box at least 12 ft (3.7 m) above the ground.
If you built a rocket box, you can mount your untreated pole to a second, longer pole and use that to put your box into the ground. If you made a standard box, try to find a building or a tree nearby where you can hang your bat box up high and away from predators.
While 12 feet (3.7 m) above ground is fine, 15 to 20 feet (4.6 to 6.1 m) is better!
Wood and stone buildings tend to heat up during the day, which makes them ideal locations for a bat box.
4-4. Hang your box by late winter.
Bats will find your bat box on their own, and they’ll usually come looking for one in the springtime. Try to make sure your box is mounted and secure by late winter so the bats feel safe and secure hanging out there.
It may take a few years for the bats to find your box, so don’t get discouraged if they don’t use your bat box right away.
While hanging a bat box can attract bats to your property, it isn’t a guarantee that they’ll feel safe there. If there are predators in the area or too many other bats to compete with, they might not use your box (so it’s nothing personal).
Tips
Don’t get discouraged if it takes a few years for your bat house to get a tenant.
Warnings
Measure twice, cut once. Save materials by double checking everything before cutting.
Never handle bats that you see in your yard. While not all bats carry disease, you can never be too cautious.
If you notice there are bats roosting in your bat house, avoid opening the lid to check on them. You might scare them away!
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{
"create_time": "20230517 10:59:18",
"回答明细": "{\"回答\": \"1. Preparation\\n1-1. Match the bat box to the species in your area.\\nJust like there are different species of birds, there are also different species of bats! They can be large or small, and they vary in dietary needs as well. Try to look up the species in your area to see how large they are, where they’re coming from, and what kind of food they like to eat.\\nTraditional bat boxes are great for larger bats; smaller bat species might need a rocket box instead.\\n1-2. Boost the bat population in your area with a bat box.\\nBat numbers have been steadily declining, especially in cities and populated areas. Since bats rely on dead trees to roost and catch food, they often can’t find good spots to hang out in. By mounting a bat box, you can give them a home and a safe spot away from predators so they can eat, sleep, and be merry.\\nAt least 13 types of bats in the United States are endangered, and more are threatened every day.\\n1-3. Use bats to eat insects and pests.\\nHate getting eaten up by mosquitoes every night? Bats are great natural insect hunters, so they can actually cut down on the flying pests that plague your yard. One bat can eat up to 1,000 insects a night, so using them in your yard can really help you out!\\nMost bats also eat fruit, too.\\n1-4. Dedicate a few hours to your bat box.\\nWhile the plans are relatively simple, cutting out and installing your bat box can take up to 2 hours of your time, or more if you aren’t working with power tools. Try to set aside an entire afternoon to create your masterpiece so you can make sure it’s safe and secure for the bats in your area.\\nUsing a circular saw can really help speed up the process.\\n2. Standard Bat Box\\n2-1. Measure and cut 2 side panels out of untreated wood.\\nBats are sensitive to chemicals and smells, so make sure you’re using untreated wood (wood that hasn’t been processed with chemicals). Then, use a measuring tape to mark out 2 side panels that are both 150 millimetres (5.9 in) wide, 140 millimetres (5.5 in) tall on one side, and 200 millimetres (7.9 in) tall on the other side.\\nYou can save wood by cutting the side panels right next to each other at a diagonal.\\nFind untreated wood by looking for lumber that has the Forest Stewardship Council (or FSC) logo of approval on it.\\n2-2. Cut out the front, base, lid, and back.\\nUsing the same piece of wood, grab your tape measure again and mark out the next 4 pieces. Then, use a saw to cut them out. The measurements are:\\nFront piece: 150 millimetres (5.9 in) wide by 140 millimetres (5.5 in) tall.\\nBack plate: 150 millimetres (5.9 in) wide by 330 millimetres (13 in) tall.\\nBase piece: 150 millimetres (5.9 in) wide by 90 millimetres (3.5 in) tall.\\nLid piece: 150 millimetres (5.9 in) wide by 200 millimetres (7.9 in) tall.\\n2-3. Pain on 2 coats of water-based stain to the inside of the wood.\\nTo protect the wood while it’s outside, grab a can of water-based stain and open it up with a screwdriver. Use a paint brush to paint a thin layer onto all of the sides of the wood that are going to face inwards; let it dry for about 1 hour, then paint on another layer.\\nAdding a stain before assembling the pieces is much easier than waiting until after, and it will help keep your bat box around for a long time.\\nYou can find wood stains at most hardware stores.\\n2-4. Screw the sides to the back plate.\\nLine the side plates up with the center of the back plate, leaving an equal amount of room on the top and the bottom. Angle the diagonal sides of the side plates toward the top so they slope downwards toward you, then use 1 in (2.5 cm) screws to attach the side pieces to the back plate.\\nYou’ll need to use about 4 screws per side piece.\\n2-5. Attach the front and the base.\\nConnect the front piece by lining it up with the flat part of the side pieces, then use the 1 in (2.5 cm) screws again to attach it in place. Set up the base piece so it connects with the front and sides, but leave a 15 millimetres (0.59 in) gap between the back plate and the base. Then, use your screws to attach it on the 3 sides that connect with the rest of the box.\\nThe small gap between the base and the back plate is super important, since this is where the bats will enter and exit the box.\\n2-6. Press the lid on top of the front plate and screw it down.\\nThe lid is for viewing and cleaning purposes only, so it’s made for you to use. Set your lid piece on top of the front plate and angle it so it hits the top of the back plate, then use nails to attach the lid to the front.\\nMake sure the top of the lid fits snugly against the back plate to protect from rain, wind, and snow.\\n3. Rocket Box\\n3-1. Cut the front and back pieces out of ⁄2 in (1.3 cm) thick plywood.\\nStart by measuring out a front and a back piece that are both 36 inches (91 cm) tall and 6.125 inches (15.56 cm) wide. When you reach the top 5 inches (13 cm) of each piece, cut it into a point at the end.\\nYou’ll end up with 2 boards that are pointed at the top like fence posts.\\n3-2. Mark out and cut the side panels and the roof panels.\\nWorking with the same piece of plywood, mark out 2 side panels that are both 31 inches (79 cm) tall and 5.125 inches (13.02 cm) wide. Then, mark out 2 roof panels that are 5 inches (13 cm) tall and 7 inches (18 cm) wide. Use your saw to cut these pieces out and set them aside.\\n3-3. Assemble the pieces by nailing together the front, back, and sides.\\nNow it’s time to create your rocket! Line up the front, back, and side pieces with the pointed tops facing upwards. This will create a shape that’s like an old-fashioned rocket (hence the name). Nail those boards together with 1 in (2.5 cm) nails on all 4 sides.\\nThere will still be an opening at the top of the box since you haven’t attached your roof plates yet.\\n3-4. Angle the roof plates on top and nail them down.\\nGrab the other 2 panels that you have left and attach them to the top of the pointed pieces with nails. Make sure all your joints are super airtight to keep out the wind and rain. If you notice any gaps, use caulk to fill them before you move on.\\nMaking the box airtight will keep the bats warm and safe during bad weather.\\n3-5. Roughen the outside of a 4 by 4 ft (1.2 by 1.2 m) wooden post.\\nGrab an untreated wooden post that you can use for mounting that’s at least 5 feet (1.5 m) tall. Then, use sandpaper to roughen the outside of it so the bats have something to cling onto to get inside of the box.\\nMake sure the wood you’re using is untreated, meaning it doesn’t have any chemicals in it. Bats are sensitive to chemicals and smells, so they may avoid your box if it’s been treated.\\n3-6. Mount the rocket box onto the top of the pole.\\nCut the top of your untreated wooden pole into a triangle so your box can sit on top of it. Slide the rocket box up over the top of the pole, then use nails to attach the top of the box to the top of the pole on the inside. Make sure there is a space around the pole on the inside of the box so the bats can climb underneath and inside.\\nThis is a super cozy way for bats to stay warm and hang out during bad weather.\\n4. Hanging the Box\\n4-1. Paint the exterior of the box to protect the wood.\\nIf you want to keep your bat box around for a long time, slap a few coats of paint on the outside and wait for them to dry. You can also stain your wood to keep the natural color while protecting it at the same time, but this step is optional.\\nDon’t put any paint on the inside of the box, as the smell can irritate the bats.\\n4-2. Pick a spot that gets a lot of sunlight.\\nBats are warm-blooded, but they can get pretty chilly during cold weather. It’s important to let your bat house warm up during the day, so try to pick an area that gets around 5 to 6 hours of sunlight for the best positioning.\\nBats let their body temperature drop when they aren’t moving to conserve energy.\\n4-3. Mount your bat box at least 12 ft (3.7 m) above the ground.\\nIf you built a rocket box, you can mount your untreated pole to a second, longer pole and use that to put your box into the ground. If you made a standard box, try to find a building or a tree nearby where you can hang your bat box up high and away from predators.\\nWhile 12 feet (3.7 m) above ground is fine, 15 to 20 feet (4.6 to 6.1 m) is better!\\nWood and stone buildings tend to heat up during the day, which makes them ideal locations for a bat box.\\n4-4. Hang your box by late winter.\\nBats will find your bat box on their own, and they’ll usually come looking for one in the springtime. Try to make sure your box is mounted and secure by late winter so the bats feel safe and secure hanging out there.\\nIt may take a few years for the bats to find your box, so don’t get discouraged if they don’t use your bat box right away.\\nWhile hanging a bat box can attract bats to your property, it isn’t a guarantee that they’ll feel safe there. If there are predators in the area or too many other bats to compete with, they might not use your box (so it’s nothing personal).\\nTips\\nDon’t get discouraged if it takes a few years for your bat house to get a tenant.\\nWarnings\\nMeasure twice, cut once. Save materials by double checking everything before cutting.\\nNever handle bats that you see in your yard. While not all bats carry disease, you can never be too cautious.\\nIf you notice there are bats roosting in your bat house, avoid opening the lid to check on them. You might scare them away!\\n\", \"简要回答\": \"Bats: these furry, flying animals of the night often get a bad rap, but they can actually reduce the amount of pests in your yard and pollinate your plants (plus, they’re super cute). If you’d like to attract some bats to your property, you can construct a small bat box to give them a safe spot to roost, raise their pups, and sleep during the day. Neither of these projects will cost you very much in time or materials, and the payoff of seeing bats use your bat house is well worth it!\", \"结构\": {\"方法\": [{\"编号\": 1, \"标题\": \"Preparation\", \"步骤\": [{\"编号\": 1, \"标题\": \"Match the bat box to the species in your area.\", \"描述\": \"Just like there are different species of birds, there are also different species of bats! They can be large or small, and they vary in dietary needs as well. Try to look up the species in your area to see how large they are, where they’re coming from, and what kind of food they like to eat.\\nTraditional bat boxes are great for larger bats; smaller bat species might need a rocket box instead.\"}, {\"编号\": 2, \"标题\": \"Boost the bat population in your area with a bat box.\", \"描述\": \"Bat numbers have been steadily declining, especially in cities and populated areas. Since bats rely on dead trees to roost and catch food, they often can’t find good spots to hang out in. By mounting a bat box, you can give them a home and a safe spot away from predators so they can eat, sleep, and be merry.\\nAt least 13 types of bats in the United States are endangered, and more are threatened every day.\"}, {\"编号\": 3, \"标题\": \"Use bats to eat insects and pests.\", \"描述\": \"Hate getting eaten up by mosquitoes every night? Bats are great natural insect hunters, so they can actually cut down on the flying pests that plague your yard. One bat can eat up to 1,000 insects a night, so using them in your yard can really help you out!\\nMost bats also eat fruit, too.\"}, {\"编号\": 4, \"标题\": \"Dedicate a few hours to your bat box.\", \"描述\": \"While the plans are relatively simple, cutting out and installing your bat box can take up to 2 hours of your time, or more if you aren’t working with power tools. Try to set aside an entire afternoon to create your masterpiece so you can make sure it’s safe and secure for the bats in your area.\\nUsing a circular saw can really help speed up the process.\"}]}, {\"编号\": 2, \"标题\": \"Standard Bat Box\", \"步骤\": [{\"编号\": 1, \"标题\": \"Measure and cut 2 side panels out of untreated wood.\", \"描述\": \"Bats are sensitive to chemicals and smells, so make sure you’re using untreated wood (wood that hasn’t been processed with chemicals). Then, use a measuring tape to mark out 2 side panels that are both 150 millimetres (5.9 in) wide, 140 millimetres (5.5 in) tall on one side, and 200 millimetres (7.9 in) tall on the other side.\\nYou can save wood by cutting the side panels right next to each other at a diagonal.\\nFind untreated wood by looking for lumber that has the Forest Stewardship Council (or FSC) logo of approval on it.\"}, {\"编号\": 2, \"标题\": \"Cut out the front, base, lid, and back.\", \"描述\": \"Using the same piece of wood, grab your tape measure again and mark out the next 4 pieces. Then, use a saw to cut them out. The measurements are:\\nFront piece: 150 millimetres (5.9 in) wide by 140 millimetres (5.5 in) tall.\\nBack plate: 150 millimetres (5.9 in) wide by 330 millimetres (13 in) tall.\\nBase piece: 150 millimetres (5.9 in) wide by 90 millimetres (3.5 in) tall.\\nLid piece: 150 millimetres (5.9 in) wide by 200 millimetres (7.9 in) tall.\"}, {\"编号\": 3, \"标题\": \"Pain on 2 coats of water-based stain to the inside of the wood.\", \"描述\": \"To protect the wood while it’s outside, grab a can of water-based stain and open it up with a screwdriver. Use a paint brush to paint a thin layer onto all of the sides of the wood that are going to face inwards; let it dry for about 1 hour, then paint on another layer.\\nAdding a stain before assembling the pieces is much easier than waiting until after, and it will help keep your bat box around for a long time.\\nYou can find wood stains at most hardware stores.\"}, {\"编号\": 4, \"标题\": \"Screw the sides to the back plate.\", \"描述\": \"Line the side plates up with the center of the back plate, leaving an equal amount of room on the top and the bottom. Angle the diagonal sides of the side plates toward the top so they slope downwards toward you, then use 1 in (2.5 cm) screws to attach the side pieces to the back plate.\\nYou’ll need to use about 4 screws per side piece.\"}, {\"编号\": 5, \"标题\": \"Attach the front and the base.\", \"描述\": \"Connect the front piece by lining it up with the flat part of the side pieces, then use the 1 in (2.5 cm) screws again to attach it in place. Set up the base piece so it connects with the front and sides, but leave a 15 millimetres (0.59 in) gap between the back plate and the base. Then, use your screws to attach it on the 3 sides that connect with the rest of the box.\\nThe small gap between the base and the back plate is super important, since this is where the bats will enter and exit the box.\"}, {\"编号\": 6, \"标题\": \"Press the lid on top of the front plate and screw it down.\", \"描述\": \"The lid is for viewing and cleaning purposes only, so it’s made for you to use. Set your lid piece on top of the front plate and angle it so it hits the top of the back plate, then use nails to attach the lid to the front.\\nMake sure the top of the lid fits snugly against the back plate to protect from rain, wind, and snow.\"}]}, {\"编号\": 3, \"标题\": \"Rocket Box\", \"步骤\": [{\"编号\": 1, \"标题\": \"Cut the front and back pieces out of ⁄2 in (1.3 cm) thick plywood.\", \"描述\": \"Start by measuring out a front and a back piece that are both 36 inches (91 cm) tall and 6.125 inches (15.56 cm) wide. When you reach the top 5 inches (13 cm) of each piece, cut it into a point at the end.\\nYou’ll end up with 2 boards that are pointed at the top like fence posts.\"}, {\"编号\": 2, \"标题\": \"Mark out and cut the side panels and the roof panels.\", \"描述\": \"Working with the same piece of plywood, mark out 2 side panels that are both 31 inches (79 cm) tall and 5.125 inches (13.02 cm) wide. Then, mark out 2 roof panels that are 5 inches (13 cm) tall and 7 inches (18 cm) wide. Use your saw to cut these pieces out and set them aside.\"}, {\"编号\": 3, \"标题\": \"Assemble the pieces by nailing together the front, back, and sides.\", \"描述\": \"Now it’s time to create your rocket! Line up the front, back, and side pieces with the pointed tops facing upwards. This will create a shape that’s like an old-fashioned rocket (hence the name). Nail those boards together with 1 in (2.5 cm) nails on all 4 sides.\\nThere will still be an opening at the top of the box since you haven’t attached your roof plates yet.\"}, {\"编号\": 4, \"标题\": \"Angle the roof plates on top and nail them down.\", \"描述\": \"Grab the other 2 panels that you have left and attach them to the top of the pointed pieces with nails. Make sure all your joints are super airtight to keep out the wind and rain. If you notice any gaps, use caulk to fill them before you move on.\\nMaking the box airtight will keep the bats warm and safe during bad weather.\"}, {\"编号\": 5, \"标题\": \"Roughen the outside of a 4 by 4 ft (1.2 by 1.2 m) wooden post.\", \"描述\": \"Grab an untreated wooden post that you can use for mounting that’s at least 5 feet (1.5 m) tall. Then, use sandpaper to roughen the outside of it so the bats have something to cling onto to get inside of the box.\\nMake sure the wood you’re using is untreated, meaning it doesn’t have any chemicals in it. Bats are sensitive to chemicals and smells, so they may avoid your box if it’s been treated.\"}, {\"编号\": 6, \"标题\": \"Mount the rocket box onto the top of the pole.\", \"描述\": \"Cut the top of your untreated wooden pole into a triangle so your box can sit on top of it. Slide the rocket box up over the top of the pole, then use nails to attach the top of the box to the top of the pole on the inside. Make sure there is a space around the pole on the inside of the box so the bats can climb underneath and inside.\\nThis is a super cozy way for bats to stay warm and hang out during bad weather.\"}]}, {\"编号\": 4, \"标题\": \"Hanging the Box\", \"步骤\": [{\"编号\": 1, \"标题\": \"Paint the exterior of the box to protect the wood.\", \"描述\": \"If you want to keep your bat box around for a long time, slap a few coats of paint on the outside and wait for them to dry. You can also stain your wood to keep the natural color while protecting it at the same time, but this step is optional.\\nDon’t put any paint on the inside of the box, as the smell can irritate the bats.\"}, {\"编号\": 2, \"标题\": \"Pick a spot that gets a lot of sunlight.\", \"描述\": \"Bats are warm-blooded, but they can get pretty chilly during cold weather. It’s important to let your bat house warm up during the day, so try to pick an area that gets around 5 to 6 hours of sunlight for the best positioning.\\nBats let their body temperature drop when they aren’t moving to conserve energy.\"}, {\"编号\": 3, \"标题\": \"Mount your bat box at least 12 ft (3.7 m) above the ground.\", \"描述\": \"If you built a rocket box, you can mount your untreated pole to a second, longer pole and use that to put your box into the ground. If you made a standard box, try to find a building or a tree nearby where you can hang your bat box up high and away from predators.\\nWhile 12 feet (3.7 m) above ground is fine, 15 to 20 feet (4.6 to 6.1 m) is better!\\nWood and stone buildings tend to heat up during the day, which makes them ideal locations for a bat box.\"}, {\"编号\": 4, \"标题\": \"Hang your box by late winter.\", \"描述\": \"Bats will find your bat box on their own, and they’ll usually come looking for one in the springtime. Try to make sure your box is mounted and secure by late winter so the bats feel safe and secure hanging out there.\\nIt may take a few years for the bats to find your box, so don’t get discouraged if they don’t use your bat box right away.\\nWhile hanging a bat box can attract bats to your property, it isn’t a guarantee that they’ll feel safe there. If there are predators in the area or too many other bats to compete with, they might not use your box (so it’s nothing personal).\"}], \"小提示\": [\"Don’t get discouraged if it takes a few years for your bat house to get a tenant.\\n\"], \"注意事项\": [\"Measure twice, cut once. Save materials by double checking everything before cutting.\\n\", \"Never handle bats that you see in your yard. While not all bats carry disease, you can never be too cautious.\\n\", \"If you notice there are bats roosting in your bat house, avoid opening the lid to check on them. You might scare them away!\\n\"]}]}}",
"问题明细": "",
"扩展字段": ""
}
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