Problem: Article: It is recommended to complete your choice of aerobic exercise before starting your stretching routine. This will help to loosen your muscles and stretch further. You can complete any exercises that you’re most comfortable with. Try a slow jog, skipping, lunges, or side jumps. If you want, you can do a combination of all 4. Make sure you exercise for at least 10 minutes. Keep in mind that this is just a warm-up to loosen your muscles and prevent injury. You don’t need to push yourself to exhaustion. It is important to stretch your upper body on a daily basis until your body is flexible and loose. Start with wide arm circles to loosen up your shoulder joints. Then complete a series of stretches that will stretch your upper body. It’s important to stretch your arms before you attempt the scorpion because a part of the move involves bending your arms back to reach your foot. Aim to hold each stretch for at least 25 seconds. Some popular arm stretches include the following:  Modified dragonfly arms: Bring one of your arms across your body toward your collarbone. Keeping it straight, pull it with your free arm and stretch it for 10 seconds. Repeat this motion with your other arm. Triceps stretch: Reach your arm over your head towards your back so that your hand touches the opposite shoulder blade. Use your other arm to pull your elbow and get a nice stretch. Chest stretch: Keep your arms straight while you bring them behind your back with your palms together. Slowly raise them up as much as you can to do a good chest stretch. Mastering various split positions will help you to prepare for a scorpion because it requires you to completely lift your leg. Complete a front split by bringing one leg in front of your body and slowly lowering your body with your other leg stretched behind you. Perform a straddle split by standing in an upright position and slowly pushing your feet outward until your bottom is touching the ground. Make sure your knees are facing the ceiling and your toes are pointed.  For an extra stretch during the straddle split, do side reaches by bending your torso and touching your arms to your toes. Performing a split can be tricky, especially if you’re a beginner. Don’t push yourself too hard and risk injury to your groin muscles. Doing backbend holds help you to arch your back, which is an important feature of the scorpion move. To complete a backbend, stand up straight with your legs shoulder-length apart. Raise your arms above your head and slowly bend backward as you push your thighs forward. Lock your arms in place as you bend back and plant them firmly on the ground. Arch your back while you’re in this position so that you’re head is completely upside down and you’re looking between your arms.  Make sure to hold this pose for at least 10 seconds. You can add some variation to your backbends by completing a straight leg bridge and moving your legs as close to your head as possible.
Summary: Warm up with a 10-minute aerobic routine. Stretch your arms, shoulders, and chest for 10 minutes daily. Master various splits to increase flexibility in your legs. Do backbend holds to practice arching your back.

Problem: Article: Do not lift weights too often, or you could injure yourself. Your muscles need time to repair after a session of lifting weights. Generally, 2 days of rest in between weight-lifting sessions will give you enough time to rest and repair before you use weights again. When you do work out, go with compound strength training exercises for an effective way to lose fat. These are exercises that work out multiple muscle groups at once. No matter what type of weight you choose, you will burn calories. That said, if you want to build muscle, you should choose heavier weights. Pick weights that are heavy, but not so heavy that you can't complete a full set.  If you want to build endurance, go for lighter weights.  If you are using heavier weights, you should do fewer repetitions to help you build muscle. Doing 6-12 repetitions in a set is a good guideline. If you are using lighter weights for endurance, do more repetitions in a set. Aim for 12-15 repetitions per set.  Repetitions (or reps) are the number of times you repeat an exercise. A set contains a certain number of repetitions that you do before you rest. Resting allows you to catch your breath, but if you are trying to lose weight, avoid resting for too long. Keep your breaks to no more than a minute. If you need longer to rest, your weights may be too heavy. To get the most out of weight lifting, you need to make sure you have proper form. When learning a new technique, practice with no weights first to master the form. Improper form can lead to injuries, and it will reduce the benefits you receive from lifting weights.  Use online videos, bodybuilding blogs, and sports training websites to help you learn the proper form of any move you want to learn. At your gym, you can ask for a personal trainer to teach you the proper form of new exercises. As time goes on and you get stronger, you can increase the weights that you lift to help build more muscle and burn more fat. Gradually add on weight in 1–5 pounds (0.45–2.27 kg) increments to make sure that you don't overdo it. Lifting weights can help you build muscle and burn calories, but cardio is still useful when trying to lose fat. There are many ways that you can incorporate cardio into a weight-lifting routine. Choose a program that works for you.  Start your workout with a 10-minute run on the treadmill, bike ride, or elliptical session. At the end of the workout, do another 10 minutes to cool down. Do 5 minutes of cardio in between weight lifting sets. Jump on the treadmill, elliptical, or stationary bike. Do a full 30-45 minute cardio routine 2-3 times a week. Do these on days when you don't lift weights.
Summary: Work out your entire body 2 or 3 times a week. Pick the right weight for your goals. Rest for a minute or less between each set. Work on form rather than speed or weight. Increase your weights over time. Add cardio to your routine to burn more calories.

Problem: Article: Whether you make an invoice on the computer or use an invoice book, write the name of your company at the top. Include the following information about your company just below the company name:  The complete address The phone number The email or any other pertinent contact information It's always important to you and your clients to know the date of the invoice. That's because payment is usually due within a certain number of days of the date on the invoice. You'll number the invoice sequentially according to how many transactions you've had with the client. For example, if you've sold cakes to the same client on three different occasions, the invoice for the third sale should be #3.  If you're using invoice slips that you purchased at an office supply store, the invoices will already be numbered. If you're using accounting software or PayPal, the invoice will also be automatically numbered. Include the customer or client's name or company name. If you performed services for the client as a contractor, you should also include the company address and phone number.
Summary:
Include your company's information. Provide the date. Number the invoice, if necessary. Write the client's information.