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Must Read for Runners - Don't Cheat Yourself

REI has a good read about inserts. Shin splints, cramping - your problems probably come from a discrepancy between your support needs and your shoes. Over the counter inserts into flat (unpronating) shoes are probably the best way to go. Even the slightest difference between the shape of your foot's arch and your shoe will cause some discomfort.
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Revoflex Xtreme Resistance Workout Machine
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DIY superhero shoes
I am geeking out hard over these shoes โ€” how absolutely awesome are they?! I am such a big Marvel fan and I can't wait to try this DIY tutorial for myself. The good part about this DIY project is that it is fairly easy, but the result makes it look like it was very difficult! This DIY tutorial comes from the wonderfully creative people at Comic Con Family. Materials For this project, you will need: -- A pair of white canvas shoes -- 2 packs of Avengers (or any other superhero) napkins (you can usually find these at Wal-mart in the party section, at Party City or online) -- Painter's tape -- Mod Podge (matte) (if you want the shoes to be water resistant, get Outdoor Mod Podge) -- Small paintbrush -- 2 bowls or cups -- X-acto knife -- Clear plastic wrap or plastic bags -- Sponge brushes -- Clear sealant spray (optional) You can find the majority of these items at a craft store. Protect the soles of the shoes Use the painter's tape to completely cover the soles of the shoes. The Mod Podge doesn't work as well on rubber so you want to make sure only the canvas fabric of the shoes is exposed. Pick out your superhero Unfold the superhero napkins all the way. Pick out the superhero that you want to put on the shoe and use the small paintbrush to paint a thin line of water around that super here. Then, slowly pull the napkin piece away from the rest of the napkin. Paint on the Mod Podge Use the sponge brush and the Mod Podge to paint on the shoe where you want to put the napkin piece. Then, place the napkin piece on the shoe. Take a piece of plastic wrap and wad it up and rub it over the napkin piece to remove any wrinkles or air bubbles. Continue adding napkin pieces to the entire shoe Repeat the previous steps to cover the entire shoe with piece of the superhero napkin. Make sure the entire canvas part of the shoe is covered. Let the Mod Podge dry completely. Clean up the shoe and seal the napkins Use the X-acto knife to cut around the sole of the shoe and then remove the painter's tape. Make sure to take your time while cutting the napkins off so that you get a clean line. You will also need to use the X-acto knife to remove the napkin pieces from around the shoelace eyelets. Then, if you want, spray a layer of clean sealant spray over the entire shoe to seal the art. String the shoelaces back through the eyelets. Rock your awesome superhero-themed shoes! What other superhero-themed items would you like to see? I will try to find some projects so that you can make them easily! For more DIY fashion projects, check out the "DIY fashion" collection and for more DIY projects for accessories, check out the "DIY accessories" collection!
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Stick Cricket Premier League Mod Apk
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Editor Comment ์Šค๋‹ˆ์ปค ๋งˆ๋‹ˆ์•„๋ผ๋ฉด ์˜ํ™”๋ฅผ ๊ด€๋žŒํ•ด๋„ ์ž์—ฐ์Šค๋ ˆ ์ฃผ์ธ๊ณต์˜ ์‹ ๋ฐœ์— ๋ˆˆ๊ธธ์ด ๊ฐ€๊ธฐ ๋งˆ๋ จ์ด๋‹ค. ๋‹ค์–‘ํ•œ ์—ญํ• ์— ๋”ฐ๋ผ ์–ด๋–ค ๋ชจ๋ธ์„ ์ฐฉ์šฉํ•˜๊ณ , ์Šคํƒ€์ผ๋ง ํ–ˆ๋Š”์ง€ ๋ˆˆ์— ๋“ค์–ด์˜ค๋Š” ๊ฒƒ์ด ์ผ์ƒ. ์˜ํ™” ์† ๋ช…ํ’ˆ ์กฐ์—ฐ์„ ๋งก์•˜๋˜ <ํฌ๋ ˆ์ŠคํŠธ ๊ฒ€ํ”„>์˜ ๋‚˜์ดํ‚ค โ€˜์ฝ”๋ฅดํ…Œ์ฆˆโ€™๋ถ€ํ„ฐ ์ƒ์˜ ๋‚ด๋‚ด ์€๊ทผ์Šฌ์ฉ ๋ˆˆ๊ธธ์„ ์‚ฌ๋กœ์žก๋˜ ๋ชจ๋ธ๊นŒ์ง€ <์•„์ด์ฆˆ๋งค๊ฑฐ์ง„>์ด ์ˆ˜๋งŽ์€ ์ž‘ํ’ˆ ์† ์‹ ์Šคํ‹ธ๋Ÿฌ ์Šค๋‹ˆ์ปค๋“ค์„ ๋ชจ์•„๋ดค๋‹ค. ๊ณผ์—ฐ ์ž์‹ ์ด ์‹ค์ œ ์†Œ์žฅํ•˜๊ณ  ์žˆ๋Š” ์ œํ’ˆ๋„ ํฌํ•จ๋์„์ง€ ์ง€๊ธˆ ๋ฐ”๋กœ ์•„๋ž˜์—์„œ ํ™•์ธํ•ด๋ณด์ž. <ํ‚น์Šค๋งจ: ์‹œํฌ๋ฆฟ ์—์ด์ „ํŠธ> ์•„๋””๋‹ค์Šค ์˜ค๋ฆฌ์ง€๋„์Šค x ์ œ๋ ˆ๋ฏธ ์Šค์บ‡ โ€˜์œ™ 2.0โ€™ ์ •๊ฐˆํ•œ ์ŠˆํŠธ ํŒจ์…˜์œผ๋กœ ํฐ ํ™”์ œ๋ฅผ ๋ชจ์•˜๋˜ <ํ‚น์Šค๋งจ>์— ์Šค๋‹ˆ์ปค ์ด์•ผ๊ธฐ๊ฐ€ ๋œฌ๊ธˆ์—†๋‹ค๊ณ  ์ƒ๊ฐํ–ˆ๋‹ค๋ฉด ์˜ํ™”๋ฅผ ๋‹ค์‹œ ํ•œ ๋ฒˆ ๋ณด๊ธธ ์ถ”์ฒœํ•œ๋‹ค. ์‹œ์ฆŒ 1 ๋‹น์‹œ ์ฃผ์ธ๊ณต โ€˜์—๊ทธ์‹œโ€™๊ฐ€ ์  ํ‹€๋งจ์œผ๋กœ ๋ณ€ํ•˜๊ธฐ ์ „ ์ฐฉ์šฉํ•œ ์Šคํƒ€์ผ์„ ๊ธฐ์–ตํ•˜๋Š”๊ฐ€. ์Šค๋ƒ…๋ฐฑ๊ณผ ์ €์ง€์— ์•„๋””๋‹ค์Šค ์˜ค๋ฆฌ์ง€๋„์Šค(adidas Originals) x ์ œ๋ ˆ๋ฏธ ์Šค์บ‡(Jeremy Scott) ํ˜‘์—… ์ปฌ๋ ‰์…˜ โ€˜์œ™ 2.0โ€™์„ ์ฐฉ์šฉํ•œ ๊ทธ๋Š” ๋จธ๋ฆฌ๋ถ€ํ„ฐ ๋ฐœ๋๊นŒ์ง€ ๋ฐ˜ํ•ญ์ ์ธ ๋ฉด๋ชจ๋กœ ์ฒ˜ํ•œ ์ƒํ™ฉ๊ณผ ์บ๋ฆญํ„ฐ๋ฅผ ์—ฌ๊ณผ ์—†์ด ๋“œ๋Ÿฌ๋ƒˆ๋‹ค. ๋‚ ๊ฐœ๊ฐ€ ๋ถ€์ฐฉ๋œ ์œ ๋‹ˆํฌํ•œ ๋น„์ฃผ์–ผ๊ณผ ํ‚น์Šค๋งจ ์š”์›์œผ๋กœ ๋‹ฌ๋ผ์ง€๊ธฐ ์ „ ๋ณธ๋ž˜์˜ ๋ชจ์Šต์ด์—ˆ๊ธฐ์— ๋”์šฑ ๊ธฐ์–ต์— ๋‚จ๋Š” ์Šค๋‹ˆ์ปค. https://youtu.be/BA4RMqEKy5Y <๋บ‘๋ฐ˜> ๋‚˜์ดํ‚ค โ€˜์—์–ด ๋ชจ๋‚˜ํฌ 4โ€™ ์ง€๋‚œํ•ด ๊ฐœ๋ด‰ํ•œ <๋บ‘๋ฐ˜> ์† ์ˆœ๊ฒฝ ์—ญ์„ ๋งก์€ โ€˜๋ฅ˜์ค€์—ดโ€™์€ ์ƒ‰์ด ๋‹ค ๋ฐ”๋žœ ๋ ˆ๋” ์žฌํ‚ท๊ณผ ํšŒ์ƒ‰ ํŠธ๋ ˆ์ด๋‹ํŒฌ์ธ  ๊ทธ๋ฆฌ๊ณ  ๋‚˜์ดํ‚ค(Nike)์˜ โ€˜์—์–ด ๋ชจ๋‚˜ํฌ 4โ€™๋ฅผ ์ฐฉ์šฉํ•˜๊ณ  ๋งˆ์น˜ ๋‹จ๋ฒŒ ์‹ ์‚ฌ์ธ ๋“ฏ ์˜ํ™” ๋‚ด๋‚ด ๋™์ผํ•˜๊ฒŒ ๋“ฑ์žฅํ•œ๋‹ค. ๋ณธ๋ž˜ ํฐ ์–ดํผ์— ๋„ค์ด๋น„๊ฐ€ ๋ฏน์Šค๋ผ ๊น”๋”ํ•˜๋ฉด์„œ ๋นˆํ‹ฐ์ง€ํ•œ ๋งค๋ ฅ์ด ๊นƒ๋“  ์ œํ’ˆ์ด์ง€๋งŒ, ์ž‘ํ’ˆ์—์„œ๋Š” ๋•Œ๊ฐ€ ํƒ„ ๋ชจ์Šต์— ์–ธ๋œป ๊ทธ๋ ˆ์ด ์ปฌ๋Ÿฌ์ธ์ง€ ์˜์‹ฌ์ด ๊ฐˆ ์ •๋„. ํŒจ์…˜์— ์ „ํ˜€ ๊ด€์‹ฌ์ด ์—†๋Š” ์บ๋ฆญํ„ฐ์ฒ˜๋Ÿผ ์˜ค๋ž˜๋œ ์‹ ๋ฐœ์žฅ์—์„œ ๋ช‡ ์‹ญ๋…„ ์ „ ์Šค๋‹ˆ์ปค๋ฅผ ๊บผ๋‚ด ์‹ ์€ ๋“ฏ ์–ด๊ธ€๋ฆฌํ•œ ๋””์ž์ธ์— ๊นŠ์€ ์ธ์ƒ์„ ๋‚จ๊ธด ๋ชจ๋ธ์ด๋‹ค. <์ŠคํŒŒ์ด๋”๋งจ: ๋‰ด ์œ ๋‹ˆ๋ฒ„์Šค> ์—์–ด ์กฐ๋˜ 1 โ€˜์‹œ์นด๊ณ โ€™ ์ŠคํŒŒ์ด๋”๋งจ ์‹œ๋ฆฌ์ฆˆ ์ค‘ ์Šค๋‹ˆ์ปค ๋งˆ๋‹ˆ์•„๋“ค์˜ ๋ˆˆ๊ธธ์„ ์‚ฌ๋กœ์žก์€ ์šด๋™ํ™”๊ฐ€ ์žˆ๋‹ค. ์• ๋‹ˆ๋ฉ”์ด์…˜ ๋ฒ„์ „์˜ ์ƒˆ๋กœ์šด ์ฃผ์ธ๊ณต โ€˜๋งˆ์ผ๋ฆฌ ๋ชจ๋ž„๋ ˆ์Šคโ€™๊ฐ€ ๊ทน์ค‘ ์ฐฉ์šฉํ•œ ์—์–ด ์กฐ๋˜(Air Jordan) 1 โ€˜์‹œ์นด๊ณ โ€™. ๋งˆ์น˜ ์‹ ๋ฐœ์„ ๋ชจํ‹ฐ๋ธŒ๋กœ ํ•œ ์˜ํ™”์ธ ๋“ฏ ๋‚ด๋ฆฌ ๋“ฑ์žฅํ•œ ์ œํ’ˆ์€ ์—์–ด ์กฐ๋˜์˜ ์ƒ์ง•์ธ ๋ ˆ๋“œ, ํ™”์ดํŠธ ์ปฌ๋Ÿฌ์˜ ์กฐํ•ฉ๊ณผ ์บ๋ฆญํ„ฐ์˜ ์ด๋ฏธ์ง€๊ฐ€ ๋ถ€ํ•ฉํ•ด ๋”์šฑ ๋†’์€ ์‹œ๋„ˆ์ง€๊ฐ€ ๋ฐœํœ˜๋๋‹ค. ๊ฐœ๋ด‰์„ ๊ธฐ๋…ํ•ด ์ŠคํŒŒ์ด๋”๋งจ ์ŠˆํŠธ๋ฅผ ์—ฐ์ƒ์ผ€ ํ•˜๋Š” ํŒจํ„ด, ์ปฌ๋Ÿฌ๋กœ ๋ณ€ํ˜•ํ•œ โ€˜์˜ค๋ฆฌ์ง„ ์Šคํ† ๋ฆฌโ€™๊ฐ€ ๋ฐœ๋งค๋ผ ์„ ํ’์ ์ธ ์ธ๊ธฐ๋ฅผ ๋ชจ์œผ๊ธฐ๋„. <์–ด๋ฒค์ ธ์Šค: ์—์ด์ง€ ์˜ค๋ธŒ ์šธํŠธ๋ก > ์•„๋””๋‹ค์Šค โ€˜์•„๋””์ œ๋กœ ํ”„๋ผ์ž„ ๋ถ€์ŠคํŠธโ€™ <์–ด๋ฒค์ ธ์Šค>์˜ ๋‘ ๋ฒˆ์งธ ์‹œ๋ฆฌ์ฆˆ์— ๋“ฑ์žฅํ•˜๋Š” โ€˜ํ€ต ์‹ค๋ฒ„โ€™๊ฐ€ ์ฐฉ์šฉํ•œ ์•„๋””๋‹ค์Šค โ€˜์•„๋””์ œ๋กœ ํ”„๋ผ์ž„ ๋ถ€์ŠคํŠธโ€™. ํžˆ์–ด๋กœ์˜ ํŠน์„ฑ์ธ ๋น ๋ฅธ ์Šคํ”ผ๋“œ๋ฅผ ๊ณ ์Šค๋ž€ํžˆ ๋‹ด์•„๋‚ธ ์Šค๋‹ˆ์ปค๋Š” ๊ดœํžˆ ์ด ์ œํ’ˆ์„ ์‹ ์œผ๋ฉด ๋‚˜๋„ ๋ชจ๋ฅด๊ฒŒ ์ €์ ˆ๋กœ ์ดˆ๋Šฅ๋ ฅ์ด ์ƒ๊ธธ ๊ฒƒ ๊ฐ™์€ ๋Š๋‚Œ์„ ์ž์•„๋‚ธ๋‹ค. ๋ˆˆ์— ๋ณด์ด์ง€ ์•Š์„ ์ •๋„๋กœ ๋นจ๋ฆฌ ๋‹ฌ๋ฆฌ๋Š” ๋ชจ์Šต์— ๋ชจ๋“  ๋Šฅ๋ ฅ์€ ์šด๋™ํ™”์— ๋‹ฌ๋ฆฐ ๋“ฏ ์‹ ๋ฐœ์˜ ์กด์žฌ๊ฐ์„ ๋ฐฐ๊ฐ€์‹œ์ผœ ๋‚ด๊ตฌ์„ฑ๊ณผ ๊ธฐ๋Šฅ์„ฑ ๋“ฑ ํ™๋ณด ํšจ๊ณผ๋ฅผ ํ†กํ†กํžˆ ๋ˆ„๋ฆฐ ์ œํ’ˆ. <์•„์ด๋กœ๋ด‡> ์ปจ๋ฒ„์Šค โ€˜์ฒ™ํ…Œ์ผ๋Ÿฌ ๋ ˆ๋”โ€™ ๊ทน์ค‘ ์ฃผ์—ฐ์„ ๋งก์•˜๋˜ โ€˜์œŒ ์Šค๋ฏธ์Šคโ€™์˜ ์Šคํƒ€์ผ์„ ์™„์„ฑ์‹œ์ผœ์ฃผ๋Š” ์ปจ๋ฒ„์Šค โ€˜์ฒ™ํ…Œ์ผ๋Ÿฌ ๋ ˆ๋”โ€™. ๊ทธ๋Š” ์˜ํ™” ์ดˆ๋ฐ˜๋ถ€ ์–ด๋ ต๊ฒŒ ๊ตฌํ–ˆ๋‹ค๋Š” ๋ง๊ณผ ํ•จ๊ป˜ ๋ฐ•์Šค๋ฅผ ์—ด๊ณ  ๋งŒ์กฑ์Šค๋Ÿฌ์šด ํ‘œ์ •์œผ๋กœ ์Šค๋‹ˆ์ปค๋ฅผ ํ™•์ธํ•œ๋‹ค. ์ฐธ๊ณ ๋กœ ์ž‘์ค‘ ๋ฐฐ๊ฒฝ์€ ๋จผ ๋ฏธ๋ž˜๋กœ ์ฃผ์ธ๊ณต์˜ ํ• ๋จธ๋‹ˆ๋Š” ์ดŒ์Šค๋Ÿฌ์šด ์‹ ๋ฐœ์ด๋ผ๊ณ  ํ•€์ž”ํ•˜๋˜ ์‹ ๋ฐœ์ด์—ˆ์ง€๋งŒ, ์ž‘ํ’ˆ ์„ฑํ–‰ ํ›„ โ€˜์ปจ๋ฒ„์Šค ์•„์ด๋กœ๋ด‡โ€™์œผ๋กœ ๋ถˆ๋ฆฌ๋ฉฐ ๋งŽ์€ ์ด๋“ค์—๊ฒŒ ๊ฐ•๋ ฌํ•œ ์ธ์ƒ์„ ๋‚จ๊ฒผ๋‹ค. ์ง„๋ฆฌ์˜ ๋ธ”๋ž™/ํ™”์ดํŠธ ์กฐํ•ฉ๊ณผ ํด๋ž˜์‹ํ•œ ๋””์ž์ธ์œผ๋กœ ์—ฌ์ „ํžˆ ๋ณ€์น˜ ์•Š๋Š” ์ธ๊ธฐ๋ฅผ ๋ˆ„๋ฆฌ๊ณ  ์žˆ๋‹ค. <ํฌ๋ ˆ์ŠคํŠธ ๊ฒ€ํ”„> ๋‚˜์ดํ‚ค โ€˜์ฝ”๋ฅดํ…Œ์ฆˆโ€™ ๋‹ฌ๋ฆฌ๊ธฐ๋ฐ–์— ๋ชจ๋ฅด๋Š” ์‚ฌ๋‚˜์ด โ€˜ํฌ๋ ˆ์ŠคํŠธ ๊ฒ€ํ”„โ€™๊ฐ€ ๊ทธ์˜ ์ ˆ๋Œ€์ ์ธ ์กด์žฌ์ด์ž ์ฒซ์‚ฌ๋ž‘ โ€˜์ œ๋‹ˆโ€™์—๊ฒŒ ์„ ๋ฌผ ๋ฐ›์€ ๋‚˜์ดํ‚ค(Nike) โ€˜์ฝ”๋ฅดํ…Œ์ฆˆโ€™. ์ƒˆํ•˜์–€ ์–ดํผ์— ๋นจ๊ฐ„ ์Šค์šฐ์‹œ, ํŒŒ๋ž€ ์ปฌ๋Ÿฌ ๋ฏน์Šค๊ฐ€ ๋‹๋ณด์ด๋Š” ์ œํ’ˆ์€ ๊ทธ๋…€๊ฐ€ ๋– ๋‚œ ๋’ค ๋ฏธ ๋Œ€๋ฅ™์„ ํšก๋‹จํ•˜๊ณ  ๋‹ค ๋‹ณ์•„ ํ•ด์ง„ ๋ชจ์Šต์ด ์˜ํ™”๊ฐ€ ๋๋‚œ ๋’ค์—๋„ ์ž”์ƒ์ด ์„ ๋ช…ํžˆ ๋‚จ์•„์žˆ๋‹ค. ์˜ํ™” ์† ์ˆœ์ˆ˜ํ•œ ๋งˆ์Œ์ฒ˜๋Ÿผ ๋‚˜์ดํ‚ค ํด๋ž˜์‹์˜ ์—ญ์‚ฌ๋ผ ํ•ด๋„ ๊ณผ์–ธ์ด ์•„๋‹Œ ์Šค๋‹ˆ์ปค๋Š” 2017๋…„๋„ ์ฝ”๋ฅดํ…Œ์ฆˆ 45์ฃผ๋…„ ๊ธฐ๋… ์žฌ๋ฐœ๋งค๋˜๋ฉฐ ์ง€๊ธˆ๊นŒ์ง€๋„ ๊พธ์ค€ํžˆ ์‚ฌ๋ž‘๋ฐ›๋Š” ์Šคํ…Œ๋”” ์•„์ดํ…œ์ด๋‹ค.ย  <๋…ํƒ€์šด์˜ ์ œ์™•๋“ค> ๋ฐ˜์Šค โ€˜์–ด์„ผํ‹ฑโ€™ <๋…ํƒ€์šด์˜ ์ œ์™•๋“ค>์€ ๋กœ์Šค์•ค์ ค๋ ˆ์Šค์—์„œ ํ™œ๋™ํ•˜๋Š” ์Šค์ผ€์ดํŠธ ๋ณด๋”๋“ค์˜ ๊ฑฐ์น ๊ณ  ์ž์œ ๋ถ„๋ฐฉํ•œ ๋ผ์ดํ”„์Šคํƒ€์ผ์ด ๊ทธ๋Œ€๋กœ ๊ตฌํ˜„๋œ ์˜ํ™”๋กœ ์Šค์ผ€์ดํŠธ๋ณด๋“œ์˜ ์ƒ์ง•๊ณผ๋„ ๊ฐ™์€ ๋ฐ˜์Šค(Vans) โ€˜์–ด์„ผํ‹ฑโ€™ ๋„ค์ด๋น„๊ฐ€ ์ค„๊ณง ๋“ฑ์žฅํ•œ๋‹ค. ์ Š์€ ์ฒญ์ถ˜๋“ค์˜ ์—ด์ •๊ณผ ์ŠคํŠธ๋ฆฟ ์ปฌ์ฒ˜๋ฅผ ๋Œ€๋ณ€ํ•˜๋Š” ๋ฐ˜์Šค์™€ ์ œ๊ฒฉ์ธ ์ž‘ํ’ˆ์€ ๊ทน์ด ๋๋‚˜๊ณ  ๋‚˜๋ฉด ์Šค์ผ€์ดํŠธ๋ณด๋“œ์™€ ์Šค๋‹ˆ์ปค๋ฅผ ํ•จ๊ป˜ ๊ตฌ๋งคํ•˜๊ณ  ์‹ถ์€ ์ถฉ๋™์ด ์ƒ๊ธธ ์ •๋„๋‹ค. ๋”๋ถˆ์–ด ์ง€๋‚œํ•ด ์˜ํ™”์— ์˜๊ฐ๋ฐ›์€ ๋””์ž์ด๋„ˆ ์šฐ์˜๋ฏธ์™€ ํ•จ๊ป˜ํ•œ ์ตœ์ดˆ์˜ ๋กœ์ปฌ ํ˜‘์—… ์ปฌ๋ ‰์…˜์ด ์ถœ์‹œ๋ผ ํ™”์ œ๋ฅผ ๋ชจ์œผ๊ธฐ๋„ ํ–ˆ๋‹ค. ๋”ย ์ž์„ธํ•œย ๋‚ด์šฉ์€ย <์•„์ด์ฆˆ๋งค๊ฑฐ์ง„>๋งํฌ์—์„œ