Problem: Write an article based on this summary: Perform a dumbbell bench press to exercise your pectoral muscles. Try a one-arm shoulder press to build your triceps. Perform an upright row to sculpt your back. Do an incline push-up. Try a tricep extension. Choose 2 to 3 of these exercises for your workout.

Answer: Lie on your back on a workout bench or other flat surface. Bring the dumbbells up to your chest, holding them shoulder-width apart with your palms facing each other. Rotate your arms so your palms face out and your forearm and upper-arm create a 90-degree angle. Exhale as you use your chest muscles to push the dumbbells up. Lock your arms at the top of the push and breathe for a second. Lower the weights slowly as you inhale.  Perform 3 sets of 8 to 10 reps of this exercise. To determine how much weight you should use, figure out the heaviest weight you can use for 1 rep. Then figure out about 60 to 70 percent of that weight for your regular set. For example, if the heaviest weight you can use for 1 rep is 10 lb (4.5 kg), then you should use 6 lb (2.7 kg) dumbbells for your sets. If it begins to feel like there's hardly any resistance with the weight you're using, try the heaviest weight test again and readjust the weights you use. Stand with your legs just less than shoulder-width apart. Hold the dumbbells at your sides. Bring one dumbbell up so it’s even with your shoulder and your palm faces out – this is your starting position. Exhale and push the dumbbell up so your arm is fully extended. Pause for a second and then lower the dumbbell back down. Perform 8 to 10 reps and then switch arms. Repeat 3 sets. Stand with your legs about shoulder-width apart. Hold a dumbbell in each hand with your palms facing your thighs. Keep your back straight and your arms slightly bent at the elbow. Lift the dumbbells to your shoulders as you exhale, keeping them as close to your sides as possible. Keep your elbows above your forearms as you lift, and bring the dumbbells as close to your chin as possible. Hold the dumbbells for a second, and then inhale as you slowly lower them back down. Repeat 3 sets of 10 to 12 reps. Stand in front of a bench or elevated platform. Place your hands on the bench or platform, with your hands slightly more than shoulder-width apart. Move your feet back so that your body is straight back and your arms are straight up from the platform. Keep your body straight and slowly lower yourself to the edge of the platform or bench. Then push your body back up until your arms are extended. Repeat for 3 sets of 8 to 15 reps. Lie on your back on a workout bench or other flat surface. Hold the dumbbells in front of you, with your arms at a 90-degree angle from the bench and your body. Keep your elbows tucked in and your palms facing each other. Inhale, keeping your upper arms stationary, and lower the dumbbells to your ears, bending your arms at the elbows. When your dumbbells reach your ears, use your triceps to raise the dumbbells back up while you exhale. Repeat for 3 sets of 6 to 8 reps. You don't need to do every single one of these exercises. Instead, choose 2 or 3 to do on the days you work out your chest and arms.


Problem: Write an article based on this summary: Set the wrapped body of the piano on a sturdy dolly. Roll the piano to a moving truck. Strap the piano firmly in place. Hire a piano moving company.

Answer: Have 2 or 3 people help you lift the wrapped piano on the piano board onto the dolly. The flat shelf of the dolly will be about 3 inches (7.6 cm) high, so you’ll need to lift the body of the piano at least that high. Make sure to center the piano on the dolly so that it won’t tilt off on one side or the other.  A sturdy 4-wheeled dolly will be able to hold the weight of a large, heavy piano as it’s wheeled from stage to moving truck. Do not attempt to move a grand piano with a 2-wheeled dolly. You could offer your friends pizza and beer after the move is completed to entice them to help you. Move slowly, and have 2 or 3 people help you roll the piano on the dolly. Keep the piano balanced and upright as you wheel it across sidewalks and the asphalt surface of the parking lot to the waiting moving truck.  If you need to move the piano down stairs, you could lay a piece of plywood on the stairs for the dolly to roll down. Remember to put safety first, and keep the piano from tipping over or rolling on someone’s foot. Wheel the piano and dolly up the loading ramp into the moving truck, and then lift the piano off of the dolly. (Or, if the dolly has wheel locks, keep the piano on the dolly and lock the wheels) Keep the piano in its vertical position. Then, use 3 or 4 buckle straps to secure the piano firmly to the wall of the moving truck.  You’ll need to set the wrapped legs and lyre in the moving truck too, but these can be placed just about anywhere. You could even set them on the passenger seat in the cab with you. It’s best to rent a moving truck when moving a piano. Even if the piano would fit in a large pickup truck bed, you won’t be able to strap the piano vertically to the side of the truck. If you don’t have time to properly disassemble, pack, and move the piano, you can contact a piano-moving company and have them do it for you. These companies are highly specialized and move only pianos, so they’re skilled at what they do. Look for a piano-moving company on the Piano Movers Network directory: https://www.pianomoversnetwork.com.  Piano moving companies will also have insurance in case they damage your piano. This means that, should the piano accidentally be dropped, the company will pay for the damage. It won’t come out of your pocket. A local move will likely cost between $150 and $600 USD, depending on the size of the piano and the complexity of the move. A long-distance move will average between $700 and $2,000 USD, depending on the distance moved.


Problem: Write an article based on this summary: Gear up. Learn how to fall. Loosen your knees. Learn how to move forward. Learn how to stop. Learn how to stroke.

Answer:
Before you get out on the ice, you need to put on your skates. Don't worry about buying your own gear right away. You can rent your gear until you're sure you want to figure skate for a long time. Remember to dress warmly! Gloves and scarves are good.  Make sure you rent skates that fit. They should feel very snug but you should be able to wiggle your toes, just not too much and you don't want your skates to hurt your feet or make them tingle. You'll also want to be sure you lace them tight enough. You should not be able to roll your ankle. Your skates should fit like a glove. The very first thing you should learn as a figure skater is how to fall. You will fall a lot and it's important to know how to fall so that you don't hurt yourself. Practice falling. If you feel like you're about to fall, squat down so that when you land, your bottom or sides absorb the shock of the fall instead of something that can break or be seriously injured. Do not land with your hands out. Doing this can cause damage to your wrist, as well as let an unaware skater skate over your fingers. You should also learn how to get up or at least get out of the way quickly. You don't want other people to run in to you. The next thing that you should practice as a figure skater is how to keep your knees nice and loose. When you're new to skating, you'll be unstable on your legs and your muscles will be weak, so you'll naturally want to keep your knees locked and stiff. However, loose knees that can move easily are very important for figure skating, not just allowing you to move but also keeping your legs from getting sore. Practice letting your muscles relax and shake your leg around. You can also get your knees loose by crouching just a very small amount. Now that you can stand on skates comfortably and safely, you can learn how to move forward on skates. With one leg pointed forward, push your other leg back and out to the side very gently, with your toes angled away from your body just a little bit. This back leg should push you along the ice. Bring the back leg back down and then make the same push but with the other leg. Though the way you balance is different, you might want to learn this basic motion on street rollerblades before learning it on the ice. It is easier and can help keep you from hurting yourself. Of course, once you move forward, eventually you're going to want to stop. You can't just run into the wall forever! The most basic stop is done by bending your knees just a little and the leaning your body to the side, so that both of your blades are angled away from the direction you're moving in. You can also do a T stop, which is done by turning one of your blades into a T shape with the other blade and angling it away from the direction you're moving in. With those basic motions under your belt, you'll want to learn how to do a basic forward stroke. Stroking is when you do the same motions for moving forward, but longer and more gracefully. Do a more dramatic push off with your leg and hold that leg out behind you for longer before switching to the other leg. Practice this to get to a point where it looks graceful and natural. This will be the basic movement between all of the tricks and movements you will do when figure skating, so you want to do it well.