Write an article based on this "Stretch Start doing yoga. Try taking up Pilates. Stay active by dancing. Add tai chi to your exercise routine."
article: after you've warmed up your muscles. You should only stretch muscles that have been active and received increased blood flow. Stretching cold, inactive muscles poses an injury risk. Whenever you stretch, hold the pose steadily instead of bouncing in and out of it. Inhale as you move into a stretch, and exhale as you hold the pose. To stretch your hamstrings, sit on the floor with your legs straight in front of you. Reach toward your toes as far as you can until you feel a stretch in the backs of your legs, then hold the stretch for 15 to 20 seconds. To stretch your quads, stand and use a chair or wall for support. Bring your right foot toward your rear end, grab your toes with your right hand, and gently pull until you feel a stretch in the front of your thigh. Hold for 15 to 20 seconds, then repeat on your left leg. For a simple shoulder stretch, gently pull your right elbow across the front of your body towards the opposite shoulder until you feel a stretch in your right shoulder and back. Hold for 15 to 20 seconds, then repeat on your other arm. Stretch your calves by standing next to a wall, then place your palms flat against it at shoulder height. Keeping your arms straight and feet on the floor, extend your right leg back, and bend your left knee slightly. Press into the wall until you feel a stretch in your right calf, hold the pose for 15 to 20 seconds, then repeat on the other side. In addition to improving balance and flexibility, yoga can boost concentration and help you keep stress levels in check. You could take classes at a local gym, community center, or yoga studio, or practice at home using online or DVD guides. From yoga to tai chi, taking a group class is a great way to stick with an exercise routine. Adding a social component can make staying active more fun, and you might feel a greater need to hold yourself accountable. Pilates is a series of movements inspired by yoga and dance that combines aerobic, balance, and flexibility training. Like yoga, you could find a local Pilates group to practice with or take a class at a local gym or studio. While group classes might liven up your routine, you can also look for Pilates DVDs or online video guides. From ballet to flamenco, dancing can be a rigorous form of exercise. It can improve your flexibility, offer aerobic or endurance training, and boost your coordination. Find a local group to practice with or take a class from a local gym or community center. Learning how to line dance or attending a dance-exercise class might be fun, but you could also put on your favorite tunes and dance around your house. Tai chi is a Chinese martial art that involves sequences of slow movements. It can help improve your balance, flexibility, and concentration, and it's a good way to manage stress. Since it's a low impact form of exercise, it's a good option if you're elderly, have a history of medical issues, or have recently suffered an injury. Look for tai chi classes at a local gym or studio, or find online video guides.

Write an article based on this "Don't put adult material in an obvious location. Change the file extension. Make pornographic material hidden. Encrypt your adult material. Remove files from Task View."
article: Don't put your saved adult material in a folder called "Porn" right in your "Pictures" folder. Give it a discreet name that nobody will notice, and save it in a folder where other users will rarely look for files, such as the Windows or Program Files folder, or a folder containing a program. Avoid saving your porn in Pictures, Videos, Documents, or Downloads. You may even want to consider storing your adult material on a separate USB thumb drive. Changing the file extension is similar to changing the file name, except instead of changing the name of the file, you will change the extension at the end fo the file name. For example, if you have a ".jpeg" image you want to hide, you can change the file extension from ".jpeg" to another file type, such as ".txt". This will turn the ".jpeg" image into a text file. When you try to open the file, it will open in a text editor, instead of an image viewer. To view the image, you will need to change the file extension back to a ".jpeg." Use the following steps to change a file extension. Right-click a file. Click Rename. Click the end of the file extension and press the Backspace key to delete the file extension. Type the name of a new file extension. Click Yes on Windows or Use [file extension] on Mac. Another way to hide files and folders on your computer is to set the files and folders to "Hidden". Use the following steps to set your files and folders to hidden. When you want to view your hidden files and folders, you can set your computer to show hidden files. Use the following steps to set files and folders to Hidden on Mac and PC: Windows: Right-click a file or folder you want to be hidden. Click Properties. Click the General tab. Tick Hidden. Mac: Open the Terminal. Type chflags hidden Drag and drop the file or folder you want to be hidden into the Terminal window. Press Return. Both macOS and Windows 10 Professional Edition has built-in file encryption tools. Windows 10 Home Edition does not have built-in encryption software, but you can use third-party encryption software to encrypt your adult material. In order to view the material, it will need to be decrypted using a password. You will need to re-encrypt it when you are done. Check out How to Encrypt Files for more information. In addition to Quick Access, recently viewed files and folders can also be found in Task View on Windows. Task View is the icon with three boxes to the right of the search ar in the Task Bar. Use the following steps to remove items from Task View: Click the Task View icon. Right-click an item you want to remove. Click Remove.

Write an article based on this "Compare the size of the fish during spawning season. Look for a bump on the forehead of the fish to identify a male. Watch for designs and growths during mating season."
article:
With many fish, like koi, females tend to be larger than the males. This is especially true during spawning time, when females have large abdomens. To check the size of a fish in the same species, you can look at them when they're near each other, take a picture of each one, or catch one in a net to quickly use a ruler to measure its length and width. This is often caused by the fact that the female carries the eggs in her abdomen. Once the eggs are laid during spawning season, the females and males can return to the same size. If you catch a fish with a net to measure it, try to keep the fish in the water and place the ruler in the water to measure it. You will likely be able to get a general idea of the length and width. Look carefully at the face of the fish just between the eyes and above the mouth. If it has a large, protruding bump, there's a good chance that the fish is a male. This bump is called a "nuchal hump," and it's present on many types of fish, like the tilapia, angelfish, oscar, and discus. Some species of fish don't have a nuchal hump, but the presence of one is normally a great indicator that you have a male fish. Male fish tend to grow bristles, bumps, or shiny scales during breeding season to attract females. Females can sometimes also grow these attributes, but the male versions tend to be larger and more pronounced to attract attention. For example, male pleco fish will grow long bristles on their pectoral fins and around the edge of their mouth and head. While females can grow similar bristles, theirs tend to be smaller.