Article: 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.
Question: What is a summary of what this article is about?
Always warm up. Stretch. Get physically fit. Take care of your body.

Problem: Article: Call up friends, neighbors, and relatives and ask them if they'd be willing to help you move the piano. At minimum, aim for a group of four people in at least average physical shape, who are willing to spend one to two hours helping you with the move. The more helpers the better: Five people in average physical shape will be more effective than three people in above-average shape. Do not ask for help from anyone who has a history of back, leg, hip, or arm injuries. Children should not help with piano moving. Take some time to select an outfit that is comfortable and loose enough to be flexible. For example, pants that are too tight could tear as you squat to lift the piano. Wear athletic shoes or work boots with a treaded sole that grips floors and outdoor surfaces well. And use a pair of work gloves with rubber-treated palms to help you get a better grip on the piano. Don't wear long jewelry, such as necklaces or bracelets, that could get caught in tight spaces while moving. Do without excessively baggy clothing as well, since it too can get caught during the move. To protect the keys from damage during travel, put the lid down over the keyboard and lock it into place. If the lid does not have a lock, secure it with some tape that won't remove the wood's paint or stain, such as masking tape or electrical tape. Have at least two movers shift the piano back from the wall about 6 inches (15.2 centimeters) by pulling out the front legs. Using masking tape or electrical tape, secure moving blankets or other padded fabric to cover all painted and lacquered surfaces of the piano. The blankets will shield the piano from getting dented and scratched on the way to the moving truck and during the drive to your destination. Some upright pianos have cylindrical moving handles attached to the outer frame of the back side. Be careful not to cover these with blankets, since you'll need to access them when it's time to lift the piano. Move aside any furniture or rugs that will get in the way of the piano as you roll it toward the exit door. If the door does not stay open on its own, have a mover or an extra helper hold it for you. Make sure any children are supervised during the move, and are clear of the exit path. If you'll need to carry the piano down any porch steps, you'll need to use a metal stair ramp. These can be rented from moving companies, sometimes from the same company you may be renting a moving van from. Put all ramps, including the moving van's loading ramp, in place before starting the move. To find a stair ramp, look up "Moving Equipment Rental" in a telephone directory or online search.
Summary: Assemble a moving team. Wear appropriate clothing. Cover up the keyboard. Protect the piano with moving blankets. Clear a path to the exit. Set up ramps.

If you have a raspberry plant in your yard, you can simply pick the leaves from the plant. You may also be able to find them at your local farmer's market. You can pick the leaves any time of year. Make sure to rinse the leaves thoroughly in fresh water. Leaves can have residue from pesticides and other chemicals in the air. Drain the water off. Pat the leaves dry with a towel. Spread out the leaves on a clean, flat surface, and allow them to dry. Once they are dry, you can store them in an airtight container. Instead of finding and washing raspberry leaves yourself, you can simply by red raspberry leaf tea at a health food store. Boil a cup of water to brew your tea. You can prepare it as you would any loose-leaf tea. You need about a tablespoon or a little less per cup of water. You can use any type of tea strainer you wish to brew it, including the mesh ball strainers. Let the tea steep for about 5 minutes. Once the tea is done steeping, drink as you would any tea. You can add sweetener if you prefer. Some suggest letting it steep for 10 minutes is better than 5 minutes. Try chilling the tea and adding a squeeze of orange juice.
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One-sentence summary --
Find fresh red raspberry leaves. Wash the leaves. Dry the leaves. Boil water. Measure out your red raspberry leaf. Steep the tea.