Summarize the following:
To prepare for a major work out and prevent injury it is important to warm up and stretch. For a warm up you should do one set of approximately 15 reps at half of your maximum capacity. To stretch your biceps, lift your arms out to your sides at shoulder height. Open the palms up towards the sky and continue turning the palms backwards. Anatomically, this places the muscle in the most elongated position. Hold for at least 30 seconds. If you put too much swing into your motion or use your back and legs to help get momentum, your biceps won't actually get much of a workout. However, some experts now say that a little bit of cheating toward the end of a workout can be helpful. If you are at the end of your workout and are trying to get a few additional reps, cheating can add to the intensity of your workout. However, you should only use it to extend your workout. To prevent cheating, you can do the exercise against a wall or sitting down. You may also adopt a staggered stance so one foot is slightly more forward, the other slightly more back. This is a great position to prevent swinging the back. Cheat at most on the last two or three reps in a set. If you begin experiencing muscle fatigue earlier than that, consider reducing your weight load. You should be sure to get the full upward motion of your curl. Part of this consists in focusing on your movement and the other part consists in keeping your weight resistance at a reasonable level. Do a slow curl. Take two seconds to raise the weight, hold for a second, and then take two second to lower it. Flex your muscles at the end of curl. During some workouts, you should perform a curl in which you twist your arms so that your palms are facing toward you at the beginning of the curl and facing up toward the ceiling at the end. There are some techniques that can be used on the last rep of a set to extend your workout and make it more intense. You can use these at the end of one or two sets per workout. Try a partial rep. To get additional reps, only do part of the range of motion at the end of the set. Bring in outside force. Have a partner help you complete the motion or cheat by bringing in additional muscles and picking up momentum. Do this only at the end to extend your workout. Try a drop set. As soon as you have reached muscle exhaustion pick up lighter weights and work until exhaustion. Then pick up even lighter weights and try again. Try a rest pause. Weight for approximately 20 seconds during your set for you biceps to recover. Try to get in more reps than you would otherwise be able to do.

summary: Stretch and warm up. Don't cheat much. Flex your biceps. Vary form occasionally.

Summarize the following:
You can save any website for reading offline. This can be very useful if you're traveling or anticipating going without an internet connection. This requires iOS 7 or later. You can find this at the bottom of your screen (iPhone and iPod), or at the top of your screen (iPad). The Share button looks like a box with an arrow coming out of the top. The "Add to Reading List" button looks like a pair of glasses, and is next to the "Add Bookmark" button. Keep the tab open for a few moments after adding the site to your Reading List. Larger pages may take a little bit to completely save. Once the website has finished loading, you can safely close the tab. You can access your reading list even if you aren't connected to the internet. Tap the Bookmarks button in Safari and then tap the Eyeglasses tab to view all of the pages on your Reading List. You can find the Bookmarks button next to the address bar. It looks like an open book. If you aren't connected to the network, you may notice that the page doesn't look exactly like the original. This is because when a page is saved for offline reading, non-essential data may be discarded, such as the site's background color. When you reach the bottom of the page, continue scrolling to move on to the next item in your Reading List. Tap the "Show All" or "Show Unread" button at the bottom of the Reading List to switch between all of the pages on the list or just the one's you haven't read. When you're finished reading an item, you can remove it from your list by swiping it to the left and then tapping "Delete". Some users have reported problems with the iOS 8 update preventing Reading List pages from loading while offline. Updating to iOS 8.0.1 or alter should resolve this issue. Open the Settings app and select "General". Tap the "Software Update" option and then select "Install Update" once the device has checked for available updates.

summary: Open the website you want to save in Safari for iOS. Tap the Share button. Tap the "Add to Reading List" button in the Share menu. Find your saved pages in your Reading List. Tap a page to open it. Scroll to the bottom to move to the next item. Switch between your read and unread items. Swipe a Reading List entry to the left to delete it. Update your device if the Reading List isn't working correctly.

Summarize the following:
Have the tutu-wearer-to-be stand still, with their back straight. With a measuring tape, measure from their waist to the part of their leg where the tutu skirt should end. Most tutus fall between 11 in. (28 cm) and 23 in. (58 cm) from the waist. This will ensure it is tight enough around the waist. Adjust it, if necessary.
summary: Take waist measurements. Have the person try on the elastic.