Summarize the following:
Prepare to move the extended leg forward by dropping the hip down. This move is intended for advanced cheerleaders who have perfected the side heel stretch. Use the hand holding your heel to help move your leg around to the front of your body.  This movement is more difficult and requires extreme balance and strength. Do not bend either leg when moving the leg front. Keeping the leg straight will force the hips to shift down and straighten. Move the other arm out of the “V” fist position and use both hands to grip the bottom of the foot, holding the leg straight in front. The leg should stay long and extended straight up.

summary: Begin in the heel stretch position with your leg extended to the side. Shift the extended leg to the front, keeping the hand on your heel. Hold the leg in front with two hands.


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Your smartphone probably isn’t going to cut it for capturing professional sports shots. A DSLR digital camera is a good choice for beginners because it takes good quality shots, you can swap out lenses quickly, and it’s affordable.  You don’t need to worry about how many frames per second it can shoot, or how many megapixels it has. What’s more important is the quality of the lenses you use.  DSLR cameras can cost anywhere from $400 for an entry-level model to $3000 for a model with a full-frame sensor.  Review ConsumerReports or other online sources with camera reviews to see which brands and models people are having success with. The lens kits that come with most cameras will not have a wide enough aperture to take sports shots at night. You’ll need a lens that takes in as much light as possible, so look for a low “f” number associated with the aperture. For example, an f/2.8 is faster than an f/5.6. And be sure that the aperture stays low when the lens zooms. You’ll need a long telephoto lens to shoot games like football, where the action is far away from where you’ll be. Look for a lens that’s 200 or 300mm. If you need more depth later on you can add a teleconverter. Most of the lenses you’ll be using are too heavy to hold in your hand and take stable shots at the same time. A tripod is too bulky to have with you on the field, so opt for a monopod with a good ball head to get a good combination of stability and flexibility.

summary: Buy a digital camera. Purchase a lens with a wide aperture. Invest in a good telephoto lens. Get a monopod to hold the camera.


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Chewing gum stimulates your body’s production of saliva, which acts as a natural acid buffer. Chewing gum when you feel heartburn coming on may help. Avoid mint gums, which may actually trigger heartburn. Deglycyrrhizinated licorice (DGL) supplements can help treat heartburn and acid reflux symptoms. Try using them to manage your symptoms whenever they flare up.  Make sure you look for deglycyrrhizinated (DGL) licorice. The active ingredient glycyrrhizin can cause serious side effects. When using licorice to treat acid reflux, take 250-500 mg three times daily. You can also make a licorice tea by infusing 1-5 grams of dried licorice root into 8 fluid ounces (240 mL) of water. Drink this tea three times daily. Ginger has been used to treat indigestion in traditional Chinese medicine. Indigestion can cause your heartburn or acid reflux symptoms to get worse. Ginger also has other health benefits, such as treating nausea and upset stomach. Take ginger supplements in capsule form or take ginger with meals. Baking soda, or sodium bicarbonate, is a natural antacid that may help neutralize stomach acid that has found its way back into your esophagus. Your pancreas naturally produces sodium bicarbonate to help neutralize excess stomach acid. Try taking baking soda to treat your symptoms.  Dissolve ½ teaspoon (3 grams) of baking soda in an 8 fluid ounces (240 mL) glass of water. If you are on a low-sodium diet, don’t use sodium bicarbonate as it does contain sodium.
summary: Chew gum to reduce your symptoms. Take DGL licorice supplements to reduce the severity of your symptoms. Use ginger to treat relieve indigestion. Try using baking soda as a natural antacid.