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The hips are ball and socket joints that help your legs move. Focusing on hip stretching can give you better range of motion in your legs. There are a number of hip stretches, including the hip flexor stretch, the hip rotator stretch, the floor hip stretch and the hip abductor stretch. To do the hip flexor stretch: Kneel on your right knee and put your opposite foot on the floor. Your opposite hip and knee should rest at a 90 degree angle. Push your right hip forward until it is over your right knee. Keep your hands on your hips. Keep your back straight and your chest pushing forward. Breathe into the stretch until you feel some tension in your hips. Hold the stretch for 15-60 seconds. Release the stretch switch to the other side. Repeat stretches on each side for a total of 5 times. Do these sets a couple of times every day. The hamstrings are the muscles along the backside of your thighs. There are a number of ways to stretch these muscles; these exercises usually require some resistance or support surface to enable a good stretch, such as a doorway and wall, a table, a ballet barre, or the floor. To do a doorway stretch: Lie on the floor next to a doorway. Rest one leg flat on the floor through a doorway. Rest the other leg against the wall next to the doorway. Start inching your body slowly toward the wall so that your leg is pushed against the wall. You should start to feel some tension in your hamstring muscle. Hold the stretch for 15-60 seconds. Release the stretch switch to the other side. Repeat stretches on each side for a total of 5 times. Do these sets a couple of times every day. Once you are able to do this stretch, try other hamstring stretches that require you to move your leg up higher or stretch it further, such as stretching your leg onto a table or sitting on the floor and stretching your hamstrings. Turnout exercises, also known as "butterfly" or "froggie" stretches, require that your legs bend out to the sides of your body, rotating at the hips. Turndowns are often performed by ballet dancers, but they are also useful for climbers and other athletes. They can help improve your leg flexibility. To do a turnout exercise: Sit on the floor with the soles of your feet together so that your legs form a diamond shape in front of you. Hold onto your ankles and rest your elbows on your legs. Gently press down on your thighs with your elbows. Make sure that your arms are not resting on your knees at all; you can risk knee injury doing that. Stretch until you feel mild tension in your inner thigh and groin area. Hold the position for 10-20 seconds and release. Stretch again for a slightly longer stretch, this time for 20-30 seconds. Lie back so that your back rests on the floor. Keep your legs in their position. Let your knees fall down towards the ground. Make sure the soles of your feet are still together. Hold this pose for 30-60 seconds. Repeat this set a few times every day. After you have improved your flexibility to move your leg upwards, start stretching it against a wall. Put your foot against a wall and inch your body closer to the wall so that your leg moves upward little by little. Hold onto a chair or table for balance. Have bare feet during this exercise, as socks may make your feet a little too slippery. You can risk injury if your foot slips up too quickly. Practice with the other leg as well, so that you will be equally flexible on each side of your body.

summary: Stretch your hips. Stretch your hamstrings. Do turnout exercises. Stretch your leg against a wall.

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The video is stored on the DVR's Hard Drive. H.264 Compression DVR is the new compression industry standard. The H.264 Compression DVR stores 3x longer video than the older MPEG and MPEG4 Compression DVR's. I is old technology with less video storage. H.264 DVR's will enable higher video quality both live and over the internet. Remote viewing should be free and work with a dynamic IP address, as that is what you will use to access your cameras. To remote view you enter in a web address (ip address), type in your user name and password, and you can view your cameras. Dynamic IP addresses are free, so there should be no extra monthly fee - just your high speed internet. Ask whether multiple people can view the cameras remotely at the same time. If you choose, you can set up your DVRs to record on motion, to prolong the storage of the video on the hard drive. If preferred, you can record 24/7 all the time. You can record on schedule. All video channels have an address that you assign Such as (Outside Front Yard) and is time and date stamped and video is digitally watermarked to prevent video and/or evidence tampering. When purchasing a DVR, be sure you pick one with H.264 compression. Also, it is important to have a good amount of video storage (ex. 250 gigabyte Hard Drive, 500 gigabyte Hard Drive, 1 Terabyte Hard Drive. Generally speaking, the longer video storage, the better. With H.264 compression digital video recorders, you will notice large hard drives are included for plenty of storage time. H.264 is the "state of the art" in the Surveillance Industry. And don't worry, after the hard drive is filled with video, the DVR simply loops around and starts from the beginning. When it comes to burning video make sure the DVR has at least one USB if you wish to burn video to a USB flash drive. Ensure that the DVRs are compatible with your PC's in the home or office. What this means to you is that you can view your camera system conveniently, with any of your computers on the network as it is compatible with Windows.

summary: Be aware that the DVR (Digital Video Recorder) is what records the video cameras. Look for DVRs that have remote internet viewing from any high speed internet connection in the world as well as mobile phones such as the iPhone, or any phone with the 3G Network. Check that they work with Symbian and the WinCE networks as well. Look for digital video recorders that have sophisticated motion detection with object masking, making it easy for you to review the most important events on each camera. Choose the right DVR for you. Consider the burning capacity. Make sure your DVR is in a safe place or locked area as you do not want the DVR to be stolen.

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This will prevent your punching bag from tearing. Don't worry if you cut the clothes up into pieces during the process. You won't be able to see them once they're in the bag. Don't pour sand or sawdust directly into your punching bag since it can damage the bag over time. Instead, pour it into plastic resealable bags, like 1 US quart (950mL) sandwich bags. After you add the sand or sawdust, seal the bags all the way so nothing pours out. The duct tape will make the bags more resistant to your punches. Wrap the duct tape all the way around the bags, including the sealed openings, so they're completely covered with tape. To weigh clothes or pieces of fabric, place them in large trash bags and weigh each trash bag on a scale. If you're adding sand or sawdust to your punching bag, weigh the individual bags on a scale. Then, add up all of the individual weights to get the total weight of your filling. If the total weight is less than your desired punching bag weight, you'll need to prepare more filling. Add more sand or sawdust to make your punching bag denser, or add more clothes or fabric to increase the weight without significantly increasing the density. Remember that your punching bag should weigh around 0.5 pounds (0.23kg) per 1 pound (0.45kg) you weigh, but the ideal weight ultimately depends on your skill level and fitness goals. For example, if you weigh 200 pounds (91kg), your punching bag should weigh around 100 pounds (45kg). If you're new to boxing, you could try 8090 pounds (3641kg) to start.
summary: Cut buttons, zippers, and other metal pieces off of the clothes you'll be using. Pour your sand or sawdust into resealable bags if you're using any. Wrap any sand or sawdust bags you're using with duct tape so they don't rip. Weigh the filling to make sure you have enough for your bag.