INPUT ARTICLE: Article: Start your warm up with joint rotations in order to lubricate your joints and prepare them for the work out. Start by making circles with your feet. Work your way up to the knees, hips, and shoulders Finish by rotating your wrists. Rotate your ankles by moving them in small circles. You can rotate them clockwise or counterclockwise. This can be done seated or standing. To lubricate your knee joints, come to a standing position. Pull your right knee up towards your chest. Release it back to the ground. Pull your left knee up towards your chest. Release it back down. Repeat as needed. Lubricate your hips by completing single leg rotations. Stand near a wall or workout bench for balance. Anchor your left foot on the ground. Rest your hand on the wall or bench for support. Raise your right leg up, bend the knee to the 90 degrees. Rotate your raised leg, moving your knee from the front to the side. Repeat with the left leg. To warm-up your shoulders, begin with small shoulder shrugs. Transition from shrugging your shoulders to rotating your arms in clockwise circles, followed by counterclockwise circles. Move your wrists in a clockwise motion. Switch to a counterclockwise motion after approximately 30 seconds. Skip rope for at least 5 minutes, aiming to increase the number of jumps-in-a-row as you go. Skipping is an excellent, low-impact activity. It increases your blood circulation, raises your core body temperature, and elevates your heart rate. It also helps you work on your coordination, which is an important component of bag training and boxing. If there is a bike or a treadmill available to you, bike or jog instead of jumping rope. Complete your warm-up with a light stretch. Begin by stretching the muscle groups in the lower half of your body--your calves, hamstrings, and lower back. Move onto your upper body. Stretch your core, upper back, arms, and neck. Spend a little extra time stretching muscles that are particularly sore. To stretch your calves, stand approximately two feet from a wall. Facing the wall, rest your hands on the wall for support. Flex your right foot--press the ball of your foot against the wall while keeping your heel anchored on the ground. Lean into the wall to increase the stretch. Repeat with your left foot. Tight hamstrings can be pesky! Stretch your hamstrings by touching your toes. You can complete this stretch from a seated or standing position. To stretch your lower back, stand with your hands at your sides. Lean to the right and slide your right hand down your leg. Hold for 10 seconds. Come back to a normal standing position. Repeat on the left side. Stretch your core and upper back at the same time. Position yourself on all fours (use a towel or yoga mat for additional padding). Start with a straight back. Keeping your head up, inhale and arch your back. Exhale and round your spine. Repeat as needed. Stretch your arms. Pull your right arm diagonally across the front of your torso. With your left arm, come underneath your right arm. Bend your left elbow and position your right arm in the crook of your left arm. Repeat with your left arm. To stretch your neck, come to a seated position. Intertwine your fingers and rest your palms on the back of your head. Tuck your chin into your chest. Press your hands towards your thighs. Release and repeat as needed. Heavy bag gloves are used exclusively for training. They have just enough padding to protect your hands during your vigorous workout. Purchase a high-quality pair of leather gloves with velcro fasteners--don't skimp! Heavy bag gloves are for everyday use. Gloves made of better material--quality leather and molded foam padding--will last longer and provide better protection to your hands.

SUMMARY: Rotate your joints. Jump Rope. Stretch. Put on your heavy bag gloves.

INPUT ARTICLE: Article: This hopper recipe uses either toddy, an alcoholic palm wine, or baking soda. While toddy is more traditional and adds a special flavor, both methods involve fermenting the batter overnight, producing a noticeably different flavor than the faster yeast method. . You can use any variety of rice for this recipe. Since you need to start making these hoppers the day before, you could make a pot of rice for dinner that day and save a handful (or two large spoonfuls) in a closed container in the fridge. Use 1.5 cups of rice (350 mL).While you may be used to rice that doesn't require soaking, this recipe calls for blending the rice with other ingredients, so you'll need to soak it until it is soft enough to grind or put in a food processor. Strain the soaked rice through a mesh or cloth to drain the water, leaving softened but uncooked rice. This will take a lot of work by hand, so use a blender or food processor if you have one. Blend the uncooked rice along with the grated coconut and cooked rice to a smooth or nearly smooth batter. A slightly coarse or grainy texture is fine. Add water little by little to the batter if it looks dry or you're having trouble grinding it. Stir the batter together to get a wetter, thinner mixture. Use a cooking pot or other cooking container. You'll cook this mixture and use it to start the batter fermenting, which adds air and flavor to the hoppers. Stir the batter water mixture vigorously as you heat it at a low temperature. It should continue to thicken until it is gelatinous and transparent. Remove the mixture from heat and let it sit until it reaches room temperature. Stir together thoroughly until there are no lumps. Add a little bit of water as you go if the mixture is too dry to stir. Use a large bowl with plenty of space for the batter to expand. Cover the batter mixture with a cloth or lid and let it sit at room temperature. Often, people will leave it overnight and make hoppers for breakfast in the morning. The batter should nearly double in size, and appear bubbly. Once the batter is ready, add 1 tsp (5 mL) salt and 2 tsp (10 mL) sugar, or according to taste. Add either 1/4 tsp (1.2 mL) baking soda or a splash of toddy, also known as palm wine. Toddy has a strong flavor, so you may want to start with as little as 1 tsp (5 mL) and increase the amount if the first hopper doesn't have a distinct sour flavor. Toddy is alcoholic, but the small amount used in this recipe should not affect sobriety. The batter should be thinner than American pancake batter. Add water or coconut milk until it is thin enough to easily swirl round the pan, but thick enough to stay together and not become entirely liquid. Stir or blend until there are no lumps. Use a cloth or paper towel to rub a small amount of oil across a hopper pan, wok, or skillet to lightly grease it. Heat for a couple minutes over medium heat; the pan doesn't need to get too hot. Small pans with wide, sloping sides work best. Depending on the size of your pan, you'll need about 1/41/2 cups of batter (60120 mL). Tilt the pan and run the batter along the edges in a circle once or twice. A thin layer should be left along the sides, with a thicker center at the base of the pan. Keep an eye on the hopper. It is ready when the edges are brown and the center is soft but not runny. It may be cooked a minute or two longer if you want the center to be crisp, but many prefer to eat it with a white center. Use a spatula to transfer it to a plate once it's done. Grease the pan between hoppers and check on the hopper frequently during cooking times. Because the pan will heat up as you keep cooking, later hoppers may cook in shorter times. Turn off the heat for a minute or two if the hoppers burn or stick to the pan.

SUMMARY:
Start this method the previous day. Cook a handful of rice Soak the uncooked rice in water for at least 4 hours. Drain out the water from the soaked rice. Grind the strained rice, cooked rice, and 3/4 cup (180 mL) grated coconut together. Mix 1/4 cup (60 mL) batter with 3/4 (180 mL) water. Heat the new mixture until thick, then let cool. Mix the cooked and raw batters together. Cover and let sit for 8 hours. Add remaining ingredients to the batter. Dilute the batter until it is easily poured. Grease and heat a pan over medium heat. Use a ladle to add enough batter to coat your pan. Cover with a lid and cook 24 minutes. Cook remaining hoppers the same way.