In one sentence, describe what the following article is about: Hold a dumbbell in each hand while standing up straight. Bend your knees, keeping your back straight, and lower the dumbbells to the floor. After a short pause, raise yourself back up.  This is one of the most efficient dumbbell exercises because it works both your back and other muscle groups. You can also adapt this exercise into the stiff-legged dead lift by bending at the waist to lower the dumbbells to the ground and then straightening after a brief pause. Stand up with your knees slightly bent, and reach down to hold a dumbbell in each hand. Then, lift the dumbbells up until your upper arms are parallel with your torso. Hold for a short time and lower them again. Keep your back straight throughout this exercise – you should only be moving your arms. Take a dumbbell in each hand, bend your knees slightly, and lean over at the waist. Then, lift both dumbbells at the same time toward your chest without changing the angles of your hips and knees. Your arms should be a bit more than shoulder-width apart. Hold the dumbbells for a moment once they’re about even with your chest, and then lower them. Breathe out when lifting and inhale when you return to the starting position. Stand up and hold one dumbbell in each hand at shoulder level. Keep your palms facing each other. Push the dumbbells up toward the sky until your arms are straight. After a brief pause, lower the dumbbells to resting position at shoulder level.. Be careful that you don’t jerk your back during this exercise – your arms and shoulders should be doing the lifting work. Hold one dumbbell in each hand, and begin with your feet shoulder-width apart. Bend your knees and hips until your thighs are parallel to the floor. Lift both dumbbells straight up to your chest and then lower them (after a pause) without changing the angles of your body. Return to the starting position and repeat. Be sure to exhale when you lift the dumbbells and inhale when returning to a resting position.
Summary: Do a dead lift. Do a bent-over row. Do a wide row. Try a palms-in shoulder press. Hold dumbbells while doing squats.

In one sentence, describe what the following article is about: Intranasal steroids, such as fluticasone (Flonase) and triamcinolone (Nasacort), which is now available over-the-counter, work by reducing inflammation in the nose. Nasal steroid spray has the benefit of having no major side effects like those caused by many oral decongestants and antihistamines, such as drowsiness and dry mouth. Note, however, that it takes a few days for the steroid to build up to its full effect; this means that you will not experience immediate relief.  If you're using Flonase, the typical dosage is one spray per nostril twice daily. There are also other nasal steroids available with a prescription, such as mometasone Furoate (Nasonex). Potential side effects include indigestion, nausea, and headaches. New guidelines have suggested that intranasal steroids should be the first line of treatment for sinus congestion. Some people find antihistamines useful, particularly in longer-lasting occurrences of sinus infections, because they can ease nasal congestion. Oral antihistamines include diphenhydramine (Benadryl), cetirizine (Zyrtec) and Loratadine (Claritin). Note, however, that some older antihistamines can have serious side effects for the sinuses, including the drying up of the mucous membranes of the nasal tissue and thickening the secretions, and can also cause drowsiness.  Take 25 milligrams of Benadryl every eight hours as needed for congestion. This drug may prove difficult to tolerate due to its side effects of drowsiness and “fogginess." Take 10 mg of Zyrtec once daily. Children older than six years of age may take this as well, in doses of 5-10 mg per day, depending on weight. Consult the instructions. This medication may cause some drowsiness. Take 10 mg of Claritin once daily. Second generation antihistamines such as this one have a much improved side effect profile and are less likely to cause drowsiness.  You could also try a prescription antihistamine nasal spray such as azelastine (Astelin, Astepro) or olopatadine hydrochloride (Patanase). Using an over-the-counter decongestant or medication can help relieve pressure in your sinuses by unblocking the nasal passages. You can get them in the form of nasal sprays or as oral medication and they can be purchased at most pharmacies. Consult your doctor before using any nasal decongestant sprays or oral decongestants and always be sure to follow any instructions on the label.  Nasal decongestant sprays should not be used for more than 3 days at a time. Longer term use has been linked to "rebound" swelling of the nasal passages. Oral decongestants, such as Sudafed or Bronkaid pills, however, can be used for up to two weeks without supervision by a physician. While the "rebound" swelling is less common with oral decongestants, some people experience palpitations or a rise in blood pressure. Avoid nasal sprays containing zinc. These have been linked to permanent loss of the sense of smell (though this is rare).
Summary: Use a nasal steroid spray. Take antihistamines. Use decongestants.

In one sentence, describe what the following article is about: Represent your own cultural background by choosing a tattoo inspired by traditional artwork or symbolism. For instance, if you are of Irish or Scottish descent you may opt for a Celtic tattoo, like a knotwork circle or cross. For a more direct tribute, you may opt for a tattoo your nation's flag or national symbol. Express your appreciation for a favorite element of pop culture by borrowing from TV, cinema, or literature for your tattoo design. Opt for something that you have been a fan of for a long time and expect to enjoy for the foreseeable future. Bring a photo of a specific logo, character, or screen capture for your tattoo artist to work with, and discuss your specific ideas with them. For instance, you might opt for a Batman tattoo if you are a long time comic book fan. Get a tattoo that represents a favorite book or author by choosing a specific quote or creating a design based on specific work. If you opt for a written quote, choose the font or style of writing you would like. If you have an artistic design in mind, bring pictures of different elements that you would like incorporated into the tattoo to your consult appointment and discuss your idea with the tattoo artist. For instance, you might get a tattoo of a raven as a homage to Edgar Allen Poe.
Summary:
Choose a design that reflects your cultural background. Get a tattoo inspired by your favorite movie, TV show, or comic book. Opt for a literature-inspired tattoo.