question: Recommend two practical self-defense techniques suitable for a beginner. Use quotation to describe each technique briefly. Provide your suggestions as a numbered list in English and capital.
  
  1. "TECHNIQUE 1 DESCRIPTION"
  2. "TECHNIQUE 2 DESCRIPTION"
answer: 1. "PALM-HEEL STRIKE: A SIMPLE AND EFFECTIVE STRIKE WHERE YOU USE THE HEEL OF YOUR PALM TO HIT AN ATTACKER'S NOSE OR CHIN, CAUSING DISORIENTATION OR PAIN AND CREATING AN OPPORTUNITY TO ESCAPE."
  2. "KNEE STRIKE: A POWERFUL AND INTUITIVE MOVE WHERE YOU DRIVE YOUR KNEE UP INTO AN ATTACKER'S MIDSECTION OR GROIN, USING YOUR HIPS TO GENERATE FORCE, IDEAL FOR CLOSE-QUARTERS DEFENSE."