In one sentence, describe what the following article is about: You can do this from standing or from the ground.  Lay on the ground with your knees bent at a 90 degree angle. Your feet should be planted firmly on the mat. Place your hands by your feet at your ears with your fingers pointing at your feet. Your elbows should point up towards the ceiling. Push your back off of the mat with your feet and hands planted firmly on the mat. You are in a complete bridge backbend when your arms and legs are straight. You might not be able to get into a bridge backbend completely at first, but this will improve with practice. A common problem for people who can't seem to master a bridge backbend is the position of the feet. Often times they are too far forward for proper leverage. Make sure your feet are directly underneath your knees as you push your back off of the mat. Also check the position of your hands to make sure they aren't too far away from your head. You can also lower yourself into the same position from a standing backbend. Doing this from a standing backbend will give you more momentum for your kick-over. This will help you to get enough leverage for the kick-over.  Make sure your back is bent and not sagging down towards the floor. Don't overextend your back in this position to avoid injury. Don't stiffen your neck to avoid strain. You will need to have your weight shifted forward to have the momentum to do the kick-over.  Make sure your body is in the correct bridge backbend position before you kickover. Correct your posture and hand position if needed. Have your spotter check to make sure there aren't any people or objects in your way before you proceed. Remember to push forward.  This can be the most challenging part of the backbend because you have to have enough flexibility and momentum to get your leg over your body as it is in a back bend. A common problem as that the weight is not shifted forward enough to provide momentum for the kick-over. If you can't complete the move, then try to shift your weight forwards more and push off the ground firmly. A common problem for beginners is they don't have enough strength or flexibility to complete the kick-over part of this move.  To help fix this, use the wall to help you practice the kick-over. Get into a bridge with your feet by a wall and use it to walk your feet upwards and push off. This will give you the momentum to complete the full kick-over. You can also use a wedged mat for leverage if you are having the problem of not being able to complete your kick-over. Stand on the thick side of the mat and perform your backbend. The thick side gives you extra height and makes the kick-over easier. Use these modifications until you've mastered the kick-over. Then try again without them.
Summary: Go into a bridge. Walk your hands close to your feet. Shift your weight forward. Kick with your good leg. Use modifications if you are having trouble.

In one sentence, describe what the following article is about: Use a paintbrush to apply a primer that is specifically for melamine. Target all of the areas that you cannot easily reach with a roller. Primers that are specifically for laminate wood are an alternative option. Roll the primer in one direction across each surface. Ensure that the roller always sounds crinkly and wet, and if it loses that sound, apply more primer. If you are using a new roller cover that has fibers, wrap it in masking tape before you use it. Rip off the masking tape to remove any loose fibers that would have otherwise been stuck to your project. Use 220 grit sandpaper to smooth over any drips or other marks caused by the primer. Wipe over the sanded surfaces with a tack cloth again. The instructions that are on the primer will indicate how long it will take to dry. This normally takes around 4 hours. Cover the full surface of the kitchen cupboards or furniture again. Wait for the primer to dry. You don't need to sand the surface again after the second coat of primer, unless you notice more bumps or imperfections. Use a foam roller to evenly coat all surfaces with paint. Let the first coat dry for 6-8 hours.  If you prefer to use a paint brush, brush against the grain first and then brush with it.  Paint applied to melamine takes longer to dry than on wood. This is because melamine isn’t as absorbent.  You can buy paint specifically for melamine surfaces from home improvement stores. Use either a foam roller or paintbrush again to apply paint to all of the surfaces. Let the final coat dry for 24 hours. Start with the back or inside of any doors to cupboards, so that you can get used to spray painting there first. Then spray paint your entire project, and let it dry overnight.  Wear a respirator mask at all times when working with spray paint. Check that the spray paint can be used on melamine surfaces by reading the label before you purchase it. Apply a second coat with spray paint if you need to once the first coat is dry.
Summary:
Apply primer with a paintbrush over all of the edges and corners. Use a roller to apply the primer to the whole project. Sand the primer once it’s dry to remove any imperfections. Add a second coat of primer. Apply the first coat of melamine paint over the primed surfaces. Add the second coat of melamine paint once the first is dry. Spray paint your project if you prefer a smoother finished surface.