INPUT ARTICLE: Article: Jump roping develops your endurance, coordination, agility, quickness, and footwork. Use small wrist rotations instead of your entire arm to swing the rope around. Jump high enough so the rope slides right under your feet. You do not want to jump too high. Your landing is one of the most important parts of your jump roping. Stay on the balls of your feet and keep your knees slightly bent as you land. Once you can have mastered basic jump roping, you can try more advanced techniques like jump roping side-to-side and crossing your arms. Get a jump rope that is long enough for your body. You should be able to step in the middle of the rope and pull the handles to your shoulder. Start by jumping rope for 20 seconds without tripping. Build up your endurance until you can jump rope for 1, 2, or 3 minutes (rounds) without stopping. Take a 30-60 second break between each round. to increase your endurance. Jogging will build your endurance so that you can last through 12 rounds of boxing. Run at an easy pace where your heart rate does not go higher than 150 beats per minute. Try to run for at least 60 minutes, 5 times a week. If you are unable to run for 60 minutes without stopping, run for shorter periods of time and work your way up. If you have not been jogging regularly, work your way up to 5 times a week as well. If you are a beginner, start with running for 10 or 20 minutes, 3 times a week. You eventually want to build up to running for 2-3 hours, 5 times a week. Stretching before and after your workouts will improve flexibility, lower your risk of injuries, and increase your range of motion. Stretch all of the major muscle groups in your body (e.g. legs, arms, chest, shoulders, back, abdominal). Hold each stretch for 30 seconds. Try to stretch for at least 15 minutes every time you stretch. Never stretch cold muscles. You can stretch after you warm up (e.g. jump rope or light jog) or after your workout. Focus your stretching on areas that you use the most when you are boxing. These include your chest, hip flexors, calves, biceps, and abdominals. Weight lifting can improve your power and speed. Olympic style weightlifting is particularly helpful in your boxing training. Back squats, clean and jerks, dead lifts, and snatches are all great exercises. Lifting should not be done on the same days that you are doing your boxing training. For example, if you are in the boxing ring Monday, Wednesday, and Friday, then you would lift weights on Tuesday and Thursday. If you do not want to do Olympic style weightlifting, you can do more traditional exercises. Do exercises for your hips and legs (e.g. lunges, squats, mountain climbers), core (e.g. planks, back extension, etc.), and upper body (e.g. pull ups, push ups, chest press, shoulder press, etc.) Avoid strength training the week before your boxing match. Boxing requires a lot of stopping and starting. Interval training mimics the stopping and starting that your body will go through during a boxing match. Run for 200, 400, 600, or 800 meters as fast as you can, and then rest for 1 minute between each interval. Do interval running 2 or 3 days a week and never on consecutive days. For example, do intervals on Monday, Wednesday, and Friday instead of Tuesday, Wednesday, and Thursday. Adjust the amount of intervals you are doing based on the length of your fight. If you are training for a 5 round fight, run 6 intervals to prepare.

SUMMARY: Jump rope to improve your footwork. Jog Be flexible to improve your performance. Lift weights to increase strength. Do interval running.

In one sentence, describe what the following article is about: Most virtual studio software offers the following effects. Pitch change: to give the track a higher or lower pitch. Noise reduction or removal: this reduces or removes hissing and other unwanted background noise. Echo, Flanger, Delay and other similar effects that repeat or shift the time of notes to make them sound fuller.
Summary: Add digital effects to your audio tracks to enhance the sound of the instruments or vocals.

INPUT ARTICLE: Article: A step-down transformer is a small electrical device that has wires with differing numbers of coils to lower the voltage from a supply to the output. For a simple converter circuit, look for a transformer that's rated for at least 13 V so you can drop the input power lower. Place the transformer on a piece of perfboard, which has a grid of holes drilled into it and is used for prototyping circuits. Connect the transformer to the perfboard using nuts and bolts to secure it in place. You can buy transformers and perfboard from an electronics supply store or online. If you want to raise the voltage, then you can use a step-up transformer instead. Diodes allow electricity to go through them in 1 direction, but they block the current from going the other way. Place the first diode at a 45-degree angle so the positive end points away from you and to the left. Place another diode next to the first one so they form a corner and the negative end points at a 45-degree angle to the right. Form the top of the diamond so the diode on the left has the negative side pointing up and the diode on the right has the positive side pointing up. The diamond pattern of the diodes is known as a bridge rectifier and allows the circuit to transfer the positive and negative outputs of the AC signal. You can buy diodes from an electronics supply store or online. Make sure the diodes are pointing in the right directions or else the current won't be able to flow through them. You can use hot glue to secure the diodes to the perfboard if you want, but it's not required. Choose copper wires with differently colored insulation for the lines that the DC signal runs through. Wrap the end of 1 wire around the left corner of the diamond so it goes around both of the diode leads. Then attach the second wire to the diode leads at the right corner of the rectifier so it's secure. Guide the wires toward the right side of the perfboard so they're away from the transformer.The leads connected to the left and right carry the DC signal away from the rectifier. Turn your multimeter so the dial points at the "DCV" or "V" option. Plug the leads into your multimeter and hold the pins against the positive and negative sides of the capacitor filter. The reading on the display will be the DC voltage converted from the original AC supply.You can also attach a DC-powered lightbulb to the wires on your capacitor filter to see if it lights up. If the light stays on consistently, then the converter worked.

SUMMARY:
Attach a step-down transformer to the left side of a perfboard. Arrange 4 diodes in a diamond shape to the right of the transformer. Wrap wires around the left and right of the diamond. Use a multimeter to check the DC voltage on the wires.