Article: A good exercise plan should have 7-10 exercises. Start with the fundamentals. Once you’ve mastered these basic moves, you’ll be able to make your workout harder by increasing the weight and changing up your routine. wer body. Place your feet shoulder-width apart with your toes pointed out a little bit. Use a barbell and keep it positioned behind your head, with the weight on your upper back rather than your neck. Keep your hands on the bar, slightly wider than shoulder-width apart. Keeping your back straight, bend your knees until your thighs are parallel with the ground, making sure your knees are above your foot or ankle. Then, stand back up.  Squats are especially good for your quadriceps, hamstrings, glutes, and calf muscles. Start out with just the barbell and no weights. Practice your form before adding any weights, as this exercise can really injure your back if you do it incorrectly. to work out your whole body. Place your feet shoulder-width apart. Start with a slight bend in your knees and hinge forward from the hips. Bend your knees as much as you need in order to reach the bar. Slowly straighten your legs, keeping a slight bend at the knee. Flex the back of your thigh and buttocks until your bar is at hip level. Keep your back straight while you slowly lower the bar back towards the floor. Repeat.  Make sure your abdominal muscles are strong and engaged throughout the lift! This exercise should also be started with just a barbell and no weight. for your hips and thighs. Place one foot about a shoulder-width distance forward. Keep a light dumbbell in each hand. Lower your body until your forward leg is bent at about a 90 degree angle. Stand up straight again, and repeat. Be sure to do both legs. for your upper body. Put yourself in plank position by lowering your body parallel to the ground, keeping your weight on your hands. Bend your arms until your elbows make a 90 degree angle, then lift yourself up again. Keep your core engaged and your back very straight. You can also  do bench presses to work these muscles. For bench presses, you’ll need to use a bench and a weight lifting rack at the gym. Be sure not to try this without a spotter! Use a suspension trainer or bar at the gym that allows you to pull your body weight up toward the machine. Once you’ve gripped the bar or handles, walk your feet forward so your body is inclined. Then pull yourself through your arms, bending your elbows. This exercise works your biceps, as well as muscles in your back and abdomen. or pull ups for a vertical pull. Use a sturdy pull-up bar at home or the gym. Place your hands shoulder-width apart on the bar, facing away from you for pull ups and toward you for chin ups. Dangle from the bar to start. Lift yourself up so that your chin raises above the bar. Lower yourself down again until your arms are straight.  These also work your biceps, back, and core, but “vertical pulls” hit slightly different muscles than horizontal pulls. Be sure to do both types! You may only be able to do one or two of these when you start out. Work up slowly to sets of 5-7, and then 10-12. Stand with your feet shoulder-width apart. Start by lifting two light dumbbells above your head. Your back should be very straight, and you shouldn’t bend over in any way. Once your form is good, you can graduate to lifting a barbell overhead.
Question: What is a summary of what this article is about?
Learn basic exercises to build a plan.  to work the lower body. Do deadlifts Add lunges Try push ups Do inverted rows for a horizontal pull exercise. Do chin ups Do overhead presses for your shoulders and upper back.
Article: A history essay will require a strong argument that is backed up by solid evidence. The two main types of evidence you can draw on are known as primary and secondary sources. Depending on the essay you are writing, you might be expected to include both of these. If you are uncertain about what is expected be sure to ask your teacher well in advance of the essay due date.  Primary source material refers to any texts, films, pictures, or any other kind of evidence that was produced in the historical period, or by someone who participated in the events of the period, that you are writing about. Secondary material is the work by historians or other writers analysing events in the past. The body of historical work on a period or event is known as the historiography.  It is not unusual to write a literature review or historiographical essay which does not directly draw on primary material. Typically a research essay would need significant primary material. It can be difficult to get going with your research. There may be an enormous number of texts which makes it hard to know where to start, or maybe you are really struggling to find relevant material. In either case, there are some tried and tested ways to find reliable source material for your essay.  Start with the core texts in your reading list or course bibliography. Your teacher will have carefully selected these so you should start there. Look in footnotes and bibliographies. When you are reading be sure to pay attention to the footnotes and bibliographies which can guide you to further sources a give you a clear picture of the important texts. Use the library. If you have access to a library at your school or college, be sure to make the most of it. Search online catalogues and speak to librarians. Access online journal databases. If you are in college it is likely that you will have access to academic journals online. These are an excellent and easy to navigate resources.  Use online sources with discretion. Try using free scholarly databases, like Google Scholar, which offer quality academic sources, but avoid using the non-trustworthy websites that come up when you simply search your topic online. Avoid using crowd-sourced sites like Wikipedia as sources. However, you can look at the sources cited on a Wikipedia page and use them instead, if they seem credible. It's very important that you critically evaluate your sources. For a strong academic essay you should be using and engaging with scholarly material that is of a demonstrable quality. It's very easy to find information on the internet, or in popular histories, but you should be using academic texts by historians. If you are early on in your studies you might not be sure how to identify scholarly sources, so when you find a text ask yourself the following questions:  Who is the author? Is it written by an academic with a position at a University? Search for the author online. Who is the publisher? Is the book published by an established academic press? Look in the cover to check the publisher, if it is published by a University Press that is a good sign. If it's an article, where is published? If you are using an article check that it has been published in an academic journal.  If the article is online, what is the URL? Government sources with .gov addresses are good sources, as are .edu sites. Once you found some good sources, you need to take good notes and read the texts critically. Try not to let your mind drift along as you read a book or article, instead keep asking questions about what you are reading. Think about what exactly the author is saying, and how well the argument is supported by the evidence.  Ask yourself why the author is making this argument. Evaluate the text by placing it into a broader intellectual context. Is it part of a certain tradition in historiography? Is it a response to a particular idea? Consider where there are weaknesses and limitations to the argument. Always keep a critical mindset and try to identify areas where you think the argument is overly stretched or the evidence doesn't match the author's claims. When you are taking notes you should be wary of writing incomplete notes or misquoting a text. It's better to write down more in your notes than you think you will need than not have enough and find yourself frantically looking back through a book.  Label all your notes with the page numbers and precise bibliographic information on the source. If you have a quote but can't remember where you found it, imagine trying to skip back through everything you have read to find that one line. If you use something and don't reference it fully you risk plagiarism.
Question: What is a summary of what this article is about?
Distinguish between primary and secondary sources. Find your sources. Evaluate your secondary sources. Read critically. Take thorough notes.