Summarize the following:
The next step in your progression is to do "self-assisted" push-ups. These are almost true one-handed push-ups, but with small cheats to let you build up more strength. First, lower yourself slowly to the ground with both hands. These push-ups are done level to the ground, rather than on an elevated surface. Assume a position as if you were going to do normal, two-handed push-ups. Again, make sure to keep your feet slightly wider than your shoulders. Reach out up and to the side with your secondary arm, i.e. the arm that will not be supporting your body. The idea is to let this free arm "assist" in the push-up by taking on a small amount of weight, but to rely on it as little as possible. Over time, you will build up strength and come to rely on it even less. You can also place the assisting arm on a slightly elevated surface. As before, slowly lower your body until your chest is nearly touching the ground and your supporting arm is at an acute angle. However, be very careful about how low you go and how far your shoulder is extended because there is a risk of injury. Once you are in position, try to explode upward in a single and fluid motion. You may have trouble at first with raising yourself. That is OK. Simply shift some body weight to the assisting arm. You can also try widening your foot stance. Again, keep your core muscles tight through the motion to create body tension and protect your spine. Keep your elbow in (no chicken wings), and pull your shoulder blades down and back Another move that can build up your strength and perfect your form is the "negative" push-up. This means focusing on the negative or lowering phase. At this point, you are nearly at the true one-armed push-up. Use one arm for this maneuver. Keep your free arm behind your back. From the starting position, lower yourself to the ground. Move as slowly as you can and keep control over the movement. When you reach the bottom, place your free hand on the ground and push up. Continue with your set. Whether you try the self-assisted or negative one-armed push-up, make sure to switch it up and use your other arm. You can also alternate arms for each rep rather than doing a full set. It is important to use both arms to avoid creating muscle imbalances or differences in strength.

summary: Lower yourself to the ground on two hands. Extend your secondary arm outward. Lower and raise yourself. Try a "negative" one-armed push-up, alternately. Repeat and change sides.

Summarize the following:
These range from inexpensive to very pricey. Most mounts come with all the nuts and bolts needed to install them. You can find mounts at sporting goods stores or online. You can find ceiling joists or support beams by using a stud finder. Make sure that you find ceiling joists in an area that allows movement. Your bag will be mounted on a middle joist. Joists are usually placed 16" apart. If you don't have a stud finder, you can use a measuring tape to measure from the edge of the wall, marking every 16". In some houses, the joists may run up to 24" apart. Use the knock test to double check. If you knock on the ceiling and hear a hollow sound, there is no joist. If the sound is not hollow, you are knocking against a ceiling joist. Choose a place in the ceiling where the joist meets with a cross beam if possible. You can center the mount to the crossbeam for added support. Use a level to make sure that the holes you are drilling are straight across the joists. When you drill the holes, make sure to drill them into the center of the joist. You will need 3-inch wood screws. The threads on the screw need to catch and thread into the ceiling joist. Choose a drill bit so that the holes in the ceiling are sized so that the drilled hole is slightly larger than the shank of the wood screw, not the threads. This is going to be the base for the mount. The 2x6 should be long enough to span all the ceiling joists and support the screws. Attach the board to the ceiling using the newly drilled holes and wood screws. You want to connect the board to the ceiling at each joist. If you have a crossbeam, center the wood along the crossbeam. This will be where you will hang the bag. You can use a 2x4, but a 2x6 or higher will provide more support for your heavy bag. Most mounts include all hardware needed to attach the mount to the ceiling. You may need a screwdriver, drill, or other tool to attach the mount. You should attach the legs of the mount in the center of the middle ceiling joist. Make sure to never install the mount into drywall. Try sticking a heavy bag chain or spring between the mount and the chains. This reduces vibration, and can possibly save your drywall.

summary: Purchase a mount. Find the 3 or 4 ceiling joists or support beams. Drill holes into the ceiling joists. Attach a 2x6 hardwood board to the ceiling. Attach the mount to the hardwood board.

Summarize the following:
This should be a cell that has more characters than space. It's in the toolbar at the top of your Excel page. You'll find this option in the "Data Tools" section of the Data tab. This function divides the cell's contents of one Excel cell into separate columns. After clicking on Text to Columns window will pop up, called "Convert Text to Columns Wizard Step 1 of 3." The window will have two selections: "Delimited" and "Fixed Width." Delimited means that characters, such as tabs or commas will divide each field. You will usually select delimited when you're importing data from another application, such as a database. The fixed width option means that the fields are lined up in columns that have spaces between the individual field. This window shows three options. If you want to create a break line, click on the position where you want the text to break. If you want to delete the break line, double click on the line. To adjust the line, click and drag it around the data. This window has several options, "General", "Text," "Date" and "Do not import column (skip)." Unless you want to force your cell's formatting to do something different than its natural state, you can skip this page. Your text should now be divided between two or more cells.
summary: Select the cell you wish to split up. Click Data. Select Text to Columns. Select Fixed Width. Click Next. Click Next. Click Finish.