Summarize the following:
Before you start your training, begin with basic warm up exercises. You need to get blood flowing to your limbs and muscles so they can be in tip top shape. Jump-roping is one of the best ways to warm up because it increases your stamina as well. Other exercises include mountain climbers, squat thrusts, and running in place. Taekwondo is about taking your body to the next level. In order to be able to perform many martial arts moves properly, you need to be very flexible and limber. Trying to perform a high kick without stretching will most likely result in pulled muscles, which will hinder your ability to improve. The main part of your body to stretch are your ham strings. Since Taekwondo focuses primarily on the legs, you'll want to be the most flexible there. Touch your toes and hold it for at least 1 minute. Then move on to your other lower body stretches like groin stretches, standing calf stretches, angle rotations, and crossed leg stretches. Conclude with core and upper body stretches like forearm rolls, triceps stretches, posterior shoulder stretches, and side stretches. Stretch on a daily basis. If you skip days often, your muscles will contract and lose their elasticity. Even if you aren't going to the gym or dojang (the Korean name for a Tae kwan do school) everyday, be sure to take 15 minutes at home and stretch your arms, legs, and core. Martial arts require the same level of fitness as any other sport. In order to get fit, you need to focus on your lower body, core, and upper body muscles. There are a lot of different exercises you can do, but you want to choose those exercises that replicate movements done in Taekwondo. For leg exercise, do calf raises, hamstring exercises, lateral jumps, leg extension exercises, leg presses, and squat thrusts. To exercise your core, do bicycle crunches, reverse crunches, leg raises, planking exercises, Russian twists, and normal sit-ups. To strengthen your upper body, do pull-ups, push-ups, bench presses, bicep curls, dumbbell flys, and chest dips. Taekwondo is a contact sport and injuries happen. At the first sign of discomfort, stop and tend to your muscles. Do not practice while injured. Do not compete while injured. Taekwondo can wreak havoc on your muscle joints. After so many jumps, kicks, and punches, your knees, hips, elbows, and shoulders can become increasingly susceptible to wear and tear. The best way to take care of any muscle strain is to observe RICE: rest, ice, compression, and elevation.

summary: Always warm up. Stretch. Get physically fit. Take care of your body.

Summarize the following:
Check the oil weekly. Check the brake and power steering fluids and engine coolant transmission fluids monthly or before a long trip to be sure they are full. Check fluids when the engine is cold. Fill the wiper fluid if necessary. Read the owner's manual for directions on how to check the fluids. Engine fluid levelsincluding oil, brake fluid, and power steering fluidsare easy to check via dipsticks found under the hood. Engine coolant is visible in a plastic container apart from the radiator on newer vehicles. Although you can take have the battery tested by a mechanic, you can check for obvious signs of corrosion on the terminals or for signs of cracks or leaks. Have the battery fixed or replaced immediately if you find anything wrong. It's a good idea to check them periodically even if you aren't going on a long trip.

summary: Check fluids in the car periodically. Have the battery tested before a trip. Activate your windshield wipers and sprayer to be certain they work. Check your air filter before a long trip, as it can affect fuel efficiency and engine performance. Make sure the spare tire is inflated and serviceable and the jack is present.

Summarize the following:
Flip the cover right side out so that the seams are hidden, and leave the strip inside out so that the seams are visible. Locate the seams on the cover and the strip. Line up 1 seam of the strip with 1 seam of the cover. Position the strip along the outside of the bottom of the cover so that their edges are aligned. Place pins through the strip and cover, starting at the seam. Insert the pins perpendicular to the edge of the fabric to make it easier to remove them as you sew. Keep in mind that some types of stretch fabric can be slippery! It might take a few tries to line up the edges just right. Position the edge of the cover and strip under the presser foot and lower it. Then, apply gentle pressure to the pedal to sew forward. Sew all the way around the edges of the cover and strip. Make sure to remove the pins as you sew. Do not sew over them! Cut the excess thread when you reach the end. After you have finished sewing the 2 pieces together, flip the strip over so that the seams are hidden again. Then slip the car seat cover over the car seat so that the edges stretch over the outside of the seat and the opening is positioned over the car seat handle. Always put the car seat cover on after baby is in the car seat, and remove it before you take baby out of the car seat.
summary: Pin the strip and cover together starting at the matching side seams. Sew a zigzag stitch along the edges of the cover and strip. Turn the pieces right side out and slip the cover onto your car seat.