Article: This exercise works out your pectoral muscles as well as your biceps, and helps you create a strong foundation for a safe, successful bicep workout. Incorporate pectoral fly exercises into either your bicep workout or additional strength training workouts on days you rest your biceps. Lie down on a bench so that your head, torso, and rear end are all supported, but your legs are off the bench. Bend your knees so that your feet sit flat on the floor off the end of the bench. Bend your elbows so that your dumbbells are resting near your chest to begin. Start by pushing the dumbbells straight up from the chest. Slowly lower the arms out to the sides only as far as you feel sure you can bring the dumbbells back up. Make sure you have a spotter nearby for safety Exhale, and carefully bring the dumbbells back together over the center of your chest in an arch motion. Once the dumbbells come together, repeat the motion by lowering the dumbbells back out to the sides. Repeat this motion for your specific number of reps. Push-ups help build strength in the shoulders, chest and triceps, all of which work in conjunction with the biceps. Incorporate push-ups in your regular workout routine as a body-weight exercise to help build up your supporting muscle groups. Set yourself on a mat stomach-down, and place your hands at shoulder level and slightly wider than shoulder-width apart. Set your feet up so that your legs are straight back behind you and the tips of your shoes are touching the ground. Look down while keeping your head, neck, and spine in a straight line. Push up on your arms to bring your body to an elevated position at the full extension of your arms. Your body should stay in a straight line. Brace your abs as you push up. Once you reach the full extent of your arms, carefully lower yourself until your elbows are at a 90 degree angle. Do not let your chest or head drop to the ground. Repeat the exercise for the recommended amount of reps, or until your body gets tired. Stretching is important to help your muscles loosen up and kickstart the recovery process. Consider adding a stretching routine such as yoga to your workout schedule to make sure that your biceps and supporting muscle groups are all getting the attention they deserve. You can perform muscle-specific static stretches, but whole-body stretching exercises such as yoga provide a more inclusive, comprehensive stretch for all muscles worked, including smaller supporting ones.
Question: What is a summary of what this article is about?
Incorporate pectoral fly exercise into your workout. Perform push-ups. Add stretching to your routine.
Article: Place your bamboo poles in the tub and allow them to soak overnight. As with wood, bamboo requires moisture to bend. The moisture softens the lining and hemicellulose in the bamboo cells and allows them to flex. Without heat and moisture, these molecules crystallize making them virtually immovable. Depending on the size and thickness of the bamboo, soaking time may be longer. Pull the bamboo out of the water and slowly bend the bamboo, attempting to coax it into the shape you need. If you hear a crackling sound, the bamboo has not been soaked long enough, and needs to be placed back in the water. Take a large sheet of paper and sketch out the shape you want you bamboo to take. Place this paper on top of your large piece of plywood. Using the sketch as your guide, hammer nails into the plywood, following the sketched shape. Each nail should be approximately an inch apart. Hammer in a second row of nails. This row should run parallel to the shape you just nailed and the distance between the two rows should be slightly larger than the diameter of the bamboo. Once your bamboo has been adequately soaked and is pliable, remove it from the water and place it on the plywood between the nails. Allow the bamboo to dry 1-3 days. You can test whether your shape has been set by picking the bamboo off the board. If the bamboo retains the desired shape, it has finished drying into shape.
Question: What is a summary of what this article is about?
Fill a tub with lukewarm water. Test your bamboo. Draw your desired shape. Nail the design. Shape your bamboo.
Article: A lot of people act in ways that show disinterest and dislike without even realizing it. Figure out if there's anything that you door don't dothat may make you seem closed off, and try doing the opposite to look more open. Are you shy and quiet? Unfortunately, shyness is often misinterpreted by others as arrogance. Try to turn this assumption around by talking to people more often. What's your body language like? Many people look closed off without meaning to be. When you cross your arms, fidget, slouch, avoid eye contact, or rarely smile, you look less approachable to other people. Sometimes people aren't open due to negative past experiences, chemical imbalances, or neurological disorders. While self-help may work for some issues, others require the help of professionals to resolve. Depending on your problem, you may talk to a counselor, a therapist, your primary care physician, a psychiatrist, or some combination thereof. If you're having trouble opening up due to a fear of social situations, you may have social anxiety. Certain mental illnesses, neurodevelopmental disorders, and neuromuscular diseases can affect your ability to communicate nonverbally, making looking more open difficult. Some people may have trouble opening up because of past trauma or a lack of ability to trust others. A professional counselor can help you work through these issues and regain your ability to trust, allowing you to be more open. You don't have to change the positive or neutral aspects of your personality just to be more open. If you're comfortable with yourself and have fulfilling interpersonal relationships, then you might already be an open person in your own way. There's nothing wrong with being who you are. If you're introverted, don't try to be extroverted. Since many cultures are biased towards extroverts, it may be tempting to force yourself into a more extroverted persona. However, this can lead to burnout and unhappiness over time. Instead, find the right balance of social interaction that makes you happy and stick with it. If you're autistic, you're likely to have some trouble with typical nonverbal expression. You may want to learn how to do things like maintain appropriate eye contact and smile more often to help with social situations at school and work. Keep in mind that most people have to "perform" the same way on some level, even if it may come to them a little more naturally. Also, if you struggle with these things, don't beat yourself up over it. Just try your best.
Question: What is a summary of what this article is about?
Think about why you may be considered closed off. Consider talking to a professional. Remember that there are many types of open people.