It can help strengthen your muscles and body but at the same time you loose energy and can not continue for a long amount of time .
Prepare Before
Know your area’s risk from volcanic eruption.
Ask local emergency management for evacuation and shelter plans, and for potential means of protection from ash.
Learn about community warning systems by signing up for a free service called the Volcano Notification Service (VNS) that sends notifications about volcanic activity.
Get necessary supplies in advance, including non-perishable foods, cleaning supplies, and water for several days, in case you have to evacuate immediately, or if services are cut off. Keep in mind each person’s specific needs, including medication. Do not forget the needs of pets.
If you are able to, set aside items like soap, hand sanitizer that contains at least 60 percent alcohol, disinfecting wipes, and general household cleaning supplies that you can use to disinfect surfaces you touch regularly. After an explosive eruption, you may not have access to these supplies for days or even weeks.
Being prepared allows you to avoid unnecessary excursions and to address minor medical issues at school, alleviating the burden on urgent care centers and hospitals.
Remember that not everyone can afford to respond by stocking up on necessities. For those who can afford it, making essential purchases and slowly building up supplies in advance will allow for longer time periods between shopping trips. This helps to protect those who are unable to procure essentials in advance of the pandemic and must shop more frequently. In addition, consider avoiding WIC-labeled products so that those who rely on these products can access them.
Consult your doctor if you have existing respiratory difficulties.
Practice a communication and evacuation plan with everyone in the school
If you are advised to evacuate, find several ways to leave the area. Drive the evacuation routes and find shelter locations while following the latest guidelines from the CDC and your state and local. Have a plan for pets and livestock.
Have a shelter-in-place plan if your biggest risk is from ash.
Keep important documents in a safe place. Create password-protected digital copies.
Survive DURING
Listen to alerts. The Volcano Notification Service provides up-to-date information about eruptions.
Follow evacuation orders from local authorities. Evacuate early.
Make plans to shelter with friends or family, if that is a feasible and safe option, or to a public shelter. Check with local authorities to determine which public shelters are open.
If you must stay at a public shelter or other public facility, take steps to keep yourself and others safe. When possible, wear a mask. Masks should not be worn by children under two, those who have trouble breathing, and those who are unable to remove them on their own. Avoid touching surfaces and your eyes, nose, and mouth.
Review the CDC’s guidelines for “Going to a Public Disaster Shelter.
Avoid areas downwind, and river valleys downstream, of the volcano. Rubble and ash will be carried by wind and gravity.
Take temporary shelter from volcanic ash where you are if you have enough supplies. Cover ventilation openings and seal doors and windows.
If outside, protect yourself from falling ash that can irritate skin and injure breathing passages, eyes, and open wounds. Use a well-fitting, certified face mask such as an N95. The Centers for Disease Control and Prevention (CDC) has a list of certified masks and the maker’s instructions on how to use the masks. Use a cloth mask to protect yourself for shorter periods of time.
Avoid driving in heavy ash fall.
Be Safe AFTER
Listen to authorities to find out when it is safe to return after an eruption.
Send text messages or use social media to reach out to family and friends. Phone systems are often busy after a disaster. Only make emergency calls.
Avoid driving in heavy ash. Driving will stir up volcanic ash that can clog engines and stall vehicles.
If you have any breathing problems, avoid contact with ash. Stay indoors until authorities say it is safe to go outside.
Do not get on your roof to remove ash unless you have guidance or training. If you have to remove ash, then be very careful as ash makes surfaces slippery. Be careful not to contribute additional weight to an overloaded roof.
When cleaning, wear protective clothing, use appropriate face coverings or masks. Poor air quality can worsen asthma symptoms. People with asthma and/or other lung conditions should take precaution in areas with poor air quality. Children should not help with cleanup efforts.
Engage virtually with your community through video and phone calls. Know that it’s normal to feel anxious or stressed. Take care of your body and talk to someone if you are feeling upset. Many people may already feel fear. Follow CDC guidance for managing stress during a traumatic event.
Hope this helps
Answer:
Los nombres de los ejercicios se dan a continuación.
Explicación:
El peso muerto con mancuernas con piernas rígidas, el peso muerto con mancuernas con una sola pierna y la sentadilla con aire son los ejercicios que fortalecen los músculos de los isquiotibiales. Sentadillas, estocadas y levantamientos de piernas en plancha son los ejercicios para fortalecer los músculos del cuádriceps. La sentadilla es uno de los mejores ejercicios para tonificar las piernas, las estocadas trabajan tus muslos, glúteos y abdominales. Las planchas regulares apuntan a la parte superior del cuerpo, el tronco y las caderas. Elevación de pantorrillas con barra de pie, Elevación de pantorrillas con mancuernas sentado y Elevación de pantorrillas sentado son los ejercicios que fortalecen los músculos de la pantorrilla. El estiramiento de los flexores de cadera también conocido como arrodillamiento es el ejercicio para los flexores de cadera. Mantener la espalda recta y empujar lentamente las caderas hacia adelante y mantener el estiramiento durante al menos 15 a 30 segundos son las recomendaciones para el estiramiento de los flexores de cadera.
