Summarize the following:
This section lists some popular exercises for getting a sexy back by strengthening your back, shoulders, and chest. You’ll need dumbbells (5 to 10 lb for women, 10 to 20 lb for men), a workout mat, and running shoes. This is a popular yoga pose that stretches and strengthens the chest, shoulders, and upper and lower back:  Lie face down on the mat, with your elbows bent and hugged in at your sides, and your hands palm down, in line with or underneath your shoulders. Your legs should be stretched straight back, with the tops of your feet flat against the floor. As you inhale, slowly straighten your arms to list your chest off the floor. As you do this press the tops of your feet and thighs, and your pelvic bone into the floor. While your chest is lifted your tailbone should draw down towards your pelvic bone, and your stomach should be firm. Your buttocks should be firm but not flexed to the point that they are hard. Draw your shoulders away from your ears so that your shoulder blades melt down your back. You should feel a lift through your sternum, without your front ribs pushing forward. Think of the back bend as being distributed evenly along your whole spine. Hold this pose for 15 to 30 seconds. If you feel comfortable with it, you can lift your legs up as well. For an added punch, you can lift your arms off the floor and hold them straight out in front of you, moving into a superman pose.  Exhale as you return to your starting position (lying face down on the mat), then repeat 9 more times (for 10 reps total). Grab a dumbbell in each hand and stand with good posture. Your feet should be hip-width apart. Throughout this exercise your arms should hang naturally at your sides.  Lift your shoulders towards your ears, as though you are shrugging. Hold for 3 seconds, and then slowly lower them back down. Repeat with 2 sets of 10 repetitions. These will help tone and build muscle in your back, arms, and abs:  Kneel on all fours, being sure to keep your hands aligned under your shoulders, and your knees aligned under your hips. Hold a dumbbell in each hand. Flex your abs (this will pull your stomach in and make it feel firm), and then steady yourself in preparation for lifting your right arm out to the side. Keeping a slight bend in your elbow and your palm facing down, lift your right arm out to the side until it is even with your shoulder. Lower the arm back down slowly, and repeat 14 times (for a total of 15 reps) before switching to your left side. Do 2 sets of 15 reps on each side. This will help work your upper and lower back, as well as your legs and core. You don’t need weights for this exercise.  Get on all fours, with your knees aligned under your hips and your hands aligned under your shoulders. Your neck should be long, with your face (and eyes) pointed downward. Make sure you feel steady and that your weight is evenly distributed between your arms and knees. Tense your ab muscles as you slowly slide your right leg backwards and lift it off the floor so that it is straight out behind you, at a height that is in line with your hips and back. At the same time as you lift your right leg, lift your left arm up and hold it out straight out in front of you. Hold the position for 10 seconds before slowly returning your arm and leg to the ground. Repeat with the right arm and left leg. Alternate the sides so that you have between 5 and 12 reps on each side. Your back should stay in the same position (straight, not dipped or hunched) during the entire exercise. If you can’t hold it steady while you raise your arm and leg, start with just the legs until you’re feeling more secure. Once you’ve mastered this, you can try the challenging bird dog plank variation, in which you lift opposite arms and legs while in a plank position (as opposed to being on your hands and knees). Classic moves like pushups, planks, and sit-ups will help build your core, improve your posture, and strengthen and tone your back.  You might even do these during some of your breaks at school or the office, if you can find a quiet place to do them. You can do wall pushups (a standing variation of floor pushups) just about anywhere. Swimming is great because it gives you a cardio workout while strengthening and toning your muscles. It’s a great option if you have any joint or muscle problems as it is low impact. You want to challenge yourself by doing at least 5 of these exercises 3 times a week, but you also don’t want to overdo it. Give yourself a break in between workout days so that your muscles have time to repair themselves. If you want more of a challenge, try increasing the reps or the weight for each exercise.

summary: Do back, chest, and shoulder exercises 3 times a week. Do the cobra pose. Tone your upper back with shoulder shrugs. Do kneeling reverse flies. Do the bird dog exercise. Don’t forget about the classics. Go swimming. Be smart.


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You need to place your fish in water from the tank, not from the tap. Fill your transport container with water from the top of the tank. This water is the cleanest. If you take water from the bottom, you will be placing waste into the small container and potential exposing them to bacteria that has settled at the bottom. You shouldn’t add your fish’s favorite rock or plant into the bucket or container with them. The fish should be the only thing in the bucket, except the water from your tank. Any extra items may move around and harm your fish. Fish need to stay at their normal water temperature. Any fluctuations in water temperature can cause your fish to get sick. Try to keep your fish’s water the same temperature of their normal aquarium. This means you should transport them in the part of your vehicle where you can use the air conditioner or heater.  You can also use insulation to the transportation container. This can help regulate the temperature. Check the fish’s temperature to make sure it doesn’t get too hot or too cold. Transporting the fish in a darker state can help keep them from getting too stressed. Fish are active and awake during the day when it is bright outside. At night, they are less active. Place something over the fish if they are in a container where they can get light during the day. For example, you may place a sheet or rug over the container. Travel is very stressful for your fish, so you don’t want to do anything to cause more stress. Don’t worry about opening bags or containers to feed your fish. This also helps reduce the need for elimination, which can make the water it is traveling in dirty. If you transported fish in bucket, you can pour them and the water directly into the tank. You may also want to use a net to move them from the bucket to the tank. If you transported your fish in bags, place the bags on top of the water and let them float. This helps regulate the temperature of the water in the bags. When the temperature of the water in both are similar, you can pour the fish into the tank.
summary: Fill the containers with water from the top of the tank. Avoid placing items in the container with your fish. Regulate the temperature. Place your fish in a dark place. Avoid feeding your fish during travel. Reintroduce the fish to the tank when you arrive.