Contents 1. Why stretching is important ? 2. Where to start ? 3. The cumulative effect of stretching 4. Proper execution You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence. "A lot of people don't understand that stretching has to happen on a regular basis.
Why stretching is important ? Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury. Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan. Healthy muscles also help a person with balance problems to avoid falls. Where to start ? With a body full of muscles, the idea of daily stretching may seem overwhelming. But Nolan says you don't have to stretch every muscle you have. "The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh." Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week. Find a physical therapist (your local Y is a good place to start) who can assess your muscle strength and tailor a stretching program to fit your needs. If you have chronic conditions such as Parkinson's disease or arthritis, you'll want to clear a new stretching regimen with your doctor before you start. The cumulative effect of stretching Stretching once today won't magically give you perfect flexibility. You'll need to do it over time and remain committed to the process. "It may have taken you many months to get tight muscles, so you're not going to be perfectly flexible after one or two sessions," says physical therapist David Nolan of Massachusetts General Hospital. "It takes weeks to months to get flexible, and you'll have to continue working on it to maintain it." 홀덤 A hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position. Proper execution We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. However, mounting research has shown that stretching the muscles before they're warmed up can actually hurt them. "When everything is cold, the fibers aren't prepared and may be damaged. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change," says Nolan. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout. Hold a stretch for 30 seconds. Don't bounce, which can cause injury. You'll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage in the tissue. Stop stretching that muscle and talk to your doctor.
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Contents 1. What is Underwater rugby sport ? 2. The equipment 3. Who can practice this sport? 4. History What is Underwater rugby sport ?
An underwater rugby team consists of 6 players and 6 substitutes. The two teams are opponents for 2 periods of 15 minutes; the goal being to score more points than the other team by placing the ball in the opposing goal. Players can move in a play area measuring between 12 and 18 meters long, 8 and 12 meters wide and between 3.5 and 5 meters deep. As for the ball, it has a form totally different from that used in a classic rugby match. It is spherical and looks a lot like a handball. By the way, the ball is filled with salt water so that it cannot float. On the other hand, as for underwater hockey, three referees including 2 in the water, ensure the respect of the rules. These, moreover, are, for the main of them, very simple: The ball must never come out of the water, 텍사스홀덤 It is forbidden to use violence biting or strangling for example or to grab hold of another player’s equipment. The equipment The basic equipment for the diver is as follows: fins, masks and snorkels, is essential but with a few details and modifications. The fins are of intermediate size and made of carbon fiber or rubber. The mask is binocular and made of plastic for obvious security reasons. Finally, the tuba is flexible and has a larger diameter than usual to allow a large absorption of air and promote recovery. A waterpolo cap that protects the ears, is a must for underwater rugby. Who can practice this sport? Underwater rugby is a sport that requires good muscle development. It is therefore only proposed from adolescence between 14 and 15 years. In underwater rugby, it’s the aquatic skills that make the difference. Those who seek to practice diving while having a certain freedom of movement and to realize a real physical challenge, will find this within this sport. A sport that will suits them perfectly. There is also no age limit to practice this sport, the water dampens the violence of shocks. History This sport was born in Germany in the 1960s. Recognized as an underwater sport in the 70s, this recent sport suffers from its lack of media coverage. Unexpectedly, underwater rugby has nothing to do with classic rugby. Contents 1. How do I squat? 2. The benefits of squats 3. How do bands help with squats? 4. Where do you put your bands when doing squats? 5. Do resistance bands actually work? 6. What muscles do banded squats work? How do I squat?
Most people know what a squat is, but it's essential to know the correct form before doing them.
The benefits of squats Squats are popular for numerous reasons. When asked 'what muscles do squats work?' you might think just glutes and thigh muscles. Squats also work many other muscles throughout our core and legs, so they are a fantastic exercise to get stronger and leaner. Squats are also really beneficial to protect against injury. Squatting strengthens joints, and it also increases leg flexibility. You can get all of these fantastic benefits just by squatting with body weight. Once you've started squatting, however, you might want to keep upping your game and include some bands for squats into your workout! How do bands help with squats? Resistance band exercises add an extra dimension to your workout. With squats, for example, the classic method, without a resistance band, relies solely on your body weight to provide the resistance to train your leg and glute muscles. So, there's an upper ceiling when it comes to how much load you can put on those muscle groups and a corresponding limit to how much you can train them. Introducing loop band exercises to your squats (we'll go through a few examples below) means that you can increase your muscles' amount of work. And using a variety of bands, with different resistance levels and either alone or in combination, gives you extremely granular control of the amount of resistance you add. You can build this gradually over time, or customize different workouts, applying more or less resistance to different muscle groups. Where do you put your bands when doing squats? Band placement depends on the specific exercise you are doing. For some types of squats, you will aim to isolate specific muscle groups and make them work harder. For example, squatting with a loop resistance band around the thighs and shins maximizes the work done by the classic squat's muscle groups. By comparison, some exercises, like the banded split squat, use the resistance band to introduce other muscle groups to the workout, in this case, the shoulders and the triceps. Do resistance bands actually work? The short answer - yes! But let's look at it in more detail. Resistance bands work in a couple of different ways. With bodyweight exercises such as squats, they provide added resistance, which allows you to train your muscles even more than you would be able to achieve with your bodyweight alone (naturally, that has an upper limit). In addition to adding extra resistance, they allow you to spread resistance through the exercise, which can help balance the load on your muscles, so they are getting a more consistent workout and not jerking or pulling suddenly. There's also the benefit of introducing ancillary muscle groups to a single exercise, 홀덤 such as adding a tricep, bicep, or abdominal element to the workout depending on the exact placement of the resistance band. Resistance bands can also help you learn the correct way to do squats: perfecting your posture and form by providing support and preventing your knees from turning inward or outward. Resistance bands are great for all sorts of exercises. Still, resistance band squats are particularly effective. They add extra tension to the movement itself and can add extra conditioning for other muscles at the same time. What muscles do banded squats work? The first muscles you work out in banded squats are the major muscle groups of the lower body. That includes the quadriceps, the gluteus medius, and the hip abductor. This exercise (depending on the specific type, e.g., banded squat, lateral squat, etc.) places a secondary demand on the core muscles, including the abdominals and laterals. While this isn't primarily a core workout, it will help with stamina and tone in these areas. Finally, with the correct band placement (refer to the videos shown above), the exercises can be expanded to include shoulders and triceps in the overall workout. So, as we've seen, introducing a resistance band into your squat program can transform it from a single muscle group workout to an effective whole-body training routine. Contents 1. HOW TO DO A CRAB WALK ? 2. MUSCLE GROUP WORKED 3. WHY A CRAB WALK WORKS 4. DID YOU KNOW THESE HEALTH BENEFITS OF CRAB WALKING EXERCISE ? 5. BENEFITS OF CRAB WALKING EXERCISE Crab Walk Exercise is a little known exercise that uses body weight strength to improve coordination and whole body strength. The reason it is called Crab Walk is because you look sort of like a crab while performing it. HOW TO DO A CRAB WALK ?
In order to do a Crab Walk correctly, sit on the ground with your legs extended out in front of you. Place your hands by your side with your fingers pointed toward your feet. Lift your body up into the air. Arch your back up as far as you can making sure your glutes are tight. Now in this position, begin to step forward one hand after the other. As you walk don’t let your butt slump down. When you get to the end of the room turn around and go the other direction. MUSCLE GROUP WORKED Crab walk exercise is a whole body weight exercise. However this exercise primarily works the glutes and shoulders. Target Repetitions for Muscle Tone/Endurance: 8-12 reps across the room WHY A CRAB WALK WORKS Crabwalk exercise works especially well because you’re placing a great amount of strain on your shoulders as well as your glutes. For crabwalk exercise the most important thing to remember is to not let your core slump down. Keep it up as high as you can. Important!: Breathe slow and steady throughout this routine. Disclaimer: Talk to your primary care physician before beginning any exercise regimen. DID YOU KNOW THESE HEALTH BENEFITS OF CRAB WALKING EXERCISE ? Crab walking is an intense workout which is an all-body exercise. 텍사스홀덤 It benefits your entire body. Crab walking is done in a unique position which helps in burning calories, increasing flexibility, and toning your body and muscles. The procedure followed for crab walking aids in making your muscles stronger, specifically your triceps, arms, shoulders, back, core, and hamstrings - the three posterior muscles which lie between your knee and thigh. Hence, it's considered one of the best cardio workouts which strengthen your overall body. BENEFITS OF CRAB WALKING EXERCISE • It is good for your joint health: Since your whole body is in action it can help you to strengthen your shoulder, back, abdominal and leg muscles. It can also be beneficial for your hamstrings, glutes and quadriceps. • It can help you to burn calories: It is a good form of cardio exercise. The forward and backward walking can help you to burn the fat in your abdominal, thigh and the arm area. Thus, you will lose weight quickly and effectively. • It can help you to become flexible: If you want to increase your body’s elasticity this exercise can be a good option for you. Due to a lot of stretching and bending, you can become flexible and lower your chances of getting injured. • It can help you to tone your body: If you want to look sexy and toned, just start doing crab walking. • It can help you improve your posture and balance: This will help you keep injuries at bay. Also Read - Weight-free exercises to tone every muscle in your arms Contents 1. How to play Genie Jackpots MegaWays ? 2. Free Spins and Bonus Rounds Genie Jackpots MegaWays is an exciting slot released by Blueprint Gaming and is a follow up to the original title. The MegaWays slot layout encompasses 6-reels and a whopping 15,625 ways to win. There are multiple bonus rounds, free spins and exciting features including respins, expanding wilds and guaranteed wins that all combine to make Genie Jackpots MegaWays slot a true modern-day classic. 텍사스홀덤 The intense and vibrant game graphics are loaded with charming characters enriching your online gaming experience. While the majority of the graphics are 2D, the titular genie appears in glorious 3D quality to dramatic effect to reward you with bonuses. How to play Genie Jackpots MegaWays ?
You can trigger up to 15,625 ways to win thanks to the MegaWays slot mechanic and 6-reel format. Each of them can contain from 2 to 7 symbols each, and the more icons you get, the higher your winning potential. The betting system includes several betting options taking in penny wagers and upper limits as well. The intuitive game controls allow you easily to set your stakes, and the inclusion of the AutoPlay button is an inspired choice. You can find it right at the bottom of the screen, and you can set as many as 100 auto spins. Since Genie Jackpots MegaWays is a low variance slot, it will pay out more frequently, yet modestly. The RTP percentage of Genie Jackpots MegaWays is set at 96.52%, which is just about average. Free Spins and Bonus Rounds Genie Jackpots MegaWays slot is fully loaded with exceptional bonus features. The Bonus MegaWays feature adds bonus symbols to your reels. You need to get at least three bonus symbols to trigger the free spins, and you receive from 10 to 20, depending on how many Bonus symbols you get. During the free spins, additional bonus features are activated. The Mystery Wishes feature adds mystery symbols, and you get an unlimited multiplier added on every fifth spin of the reels. There are Locking Wilds that land on the central reels and expand, thereby locking in place. You can activate the Genie Streak, which awards you a ReSpin leading to better winnings. The Bonus Wish Bet option allows you to purchase and activate the free spins immediately for the cost of 100x your stake. Here’s a list of all four of the available opportunities for bonus features:
Contents 1. What are the benefits of training for a triathlon? 2. What does training for a triathlon entail? 3. How does triathlon training differ from other race training, like marathon or half marathon training? 4. What is the benefit of being in the Triathlon Club? Sometime the idea of going from "working out" to "training" can sound a bit intimidating, as if suddenly all your time and energy will be engulfed in exercise and nutritional restriction. Plus, there's the overhanging and kind of scary deadline of the end goal - a race! The secret is that "training" is not something only elite athletes do, it's simply a way of structuring your workouts to meet a certain goal.
What are the benefits of training for a triathlon? Beyond the obvious cardiovascular benefits of training for a triathlon, you also get a great strength building benefit as well. Each discipline helps build very specific upper body and lower body strength, as well as significant core strength, which you don’t always get in other forms of training. It also helps to keep training interesting. You’re always changing the type of workout, alternating sports, and have the ability to keep challenging yourself. Every race is different and there are so many out there you can participate in. Best thing is that you can participate in this sport for a lifetime and compete at any age. In terms of a mental benefit, 홀덤 personally, I don’t think you can underestimate the feeling; the high you get when you finish a race, regardless of the distance. Also, the people you meet are the most positive people you will ever encounter. There is such a great community of triathletes, of ALL ages, out there that you can always find support, encouragement and motivation to help you along the way. What does training for a triathlon entail? This is a great, yet very loaded question! Your training will depend significantly on several factors – the distance you’re working toward, the date, the location, your skill level for each one of the disciplines, amount of time you’re able to devote to training each day/week, and your accessibility to necessary equipment just to name a few. For most new triathletes, training for a shorter race, or “Sprint” distance, is very doable, especially if you’re limited on time each week to training. To get started, the main things you should identify are finding a pool to swim in, getting a functioning road bike (although, sometimes a hybrid bike can suffice), and getting a good pair of running shoes. Those are the basics. Your training should consist of working on each discipline a couple times a week (see below for time spent training) working on a combination of skill, strength and endurance training. I would also recommend seeking out a coach or a local spot that caters to triathletes to get more education on things such as wetsuits (when to wear and how to put on), bike fitting, hydration/nutrition, gear, bike maintenance, training plans, etc. How does triathlon training differ from other race training, like marathon or half marathon training? Training hours and program volume can be very similar to that of a training program for a marathon. The main difference is that you are doing a lot of cross training for a triathlon. A marathon training program, for example, will have you running all week long on some shorter distance runs, working on skills and strength building, then finishing the week with completing a long run – and getting progressively longer each week, with some recovery weeks added in every 3-5 weeks. With training for a triathlon, you are swimming 2-3 times per week, biking 2-3 times per week, running 2-3 times per week, and adding in some strength/core training and probably some “brick” training as well (putting two disciplines together in a workout). If you are getting coaching, your program could also depend a lot on which sport you need the most work on and therefore they may put more focus on that one compared to the other disciplines during the week. What is the benefit of being in the Triathlon Club? Accountability, social interaction, camaraderie, and so much more! A group/team can help hold each other accountable for sure. Many people also love the social interaction and meeting others that have the same passions and goals. I also meet people who join because they get more motivated through a club environment because they see others accomplish their goals alongside their own; like seeing a team member graduating to a new distance, or seeing someone achieve a “PR” (Personal Record). Team members can also help push each other to go harder, to go faster, to not give up. Sometimes you just need that extra nudge; that extra “keep going” from a teammate…because they want you to succeed too! Contents
1. Calorie Burn 2. Cardio Benefits 3. You can get fit without trying too hard 4. Strategy Regular physical exercise helps you manage your weight, boosts your immune system and reduces your risk of developing chronic disease. 포커게임 The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity cardio exercise weekly for adults. You can fulfill this recommendation and experience all the health benefits and more with a stationary bike. Beginners at working out can easily manage moderate activity on a stationary bike and people who are more in shape can easily increase the intensity to achieve a solid workout. Calorie Burn A half hour on a stationary bicycle helps up your daily calorie burn. Burning a greater number of daily calories means that you will have an easier time managing your weight. If you go at a moderate pace for 30 minutes and weigh 155 pounds, expect to burn about 260 calories. If you weigh more, or work at a higher intensity, you'll burn even more Cardio Benefits Riding a stationary bicycle counts as cardiovascular exercise. Regular cardio exercise helps lower high blood pressure, regulates blood sugar and may prevent heart attacks, especially if you've already suffered from one. According to the Mayo Clinic, regularly riding a stationary bike helps your heart become more efficient at pumping blood. It also increases the amount of good cholesterol while lowering the amount of bad cholesterol in your system to result in less plaque build-up in your arteries. The simple act of riding a stationary bicycle 30 minutes a day, five times per week may even extend your life. You can get fit without trying too hard Regular, everyday cycling has huge benefits that can justify you binning your wallet-crippling gym membership. According to the National Forum for Coronary Heart Disease Foundation in the US, regular cyclists enjoy a fitness level equal to that of a person who’s 10 years younger. Strategy Gradually work up to longer rides if 150 minutes per week is too much to start with. Although riding a stationary bicycle is an effective cardiovascular activity, consider cross training with another activity once or twice per week to challenge different muscles and prevent burn out. The elliptical trainer or swimming laps are examples of other low-impact activities that can also help you burn calories and improve heart health. Texas Hold 'em (or Hold'em, Holdem) is the most popular poker variant played in casinos in the United States. Hold 'em's simplicity and popularity has inspired a wide variety of strategy books which provide recommendations for proper play. Popularity of the game surged in the 2000s due to exposure on TV, on the Internet, and in popular literature. During this time, Hold 'em replaced all other forms of poker as the most common game in U.S. casinos. The no-limit betting form is used in the widely televised main event of the World Series of Poker (WSOP) and the World Poker Tour (WPT). In Texas hold 'em, as in all variants of poker, individuals compete for an amount of money or chips contributed by the players themselves (called the pot). Because the cards are dealt randomly and outside the control of the players, each player attempts to control the amount of money in the pot based either on the hand they are holding, or on their prediction as to what their opponents may be holding and how they might behave. The game is divided into a series of hands (deals); at the conclusion of each hand, the pot is typically awarded to one player (an exception in which the pot is divided between two or more is discussed below). A hand may end at the showdown, in which case the remaining players compare their hands and the highest hand is awarded the pot; that highest hand is usually held by only one player, but can be held by more in the case of a tie. The other possibility for the conclusion of a hand occurs when all but one player have folded and have thereby abandoned any claim to the pot, in which case the pot is awarded to the player who has not folded. The objective of winning players is not to win every individual hand, but rather to make mathematically and psychologically better decisions regarding when and how much to bet, raise, call or fold. Winning poker players work to enhance their opponents' betting and maximize their own expected gain on each round of betting, to thereby increase their long-term winnings. HOW TO PLAY ?Texas Hold’em is arguably the most famous of all poker games. If you are new to the game of poker, Texas Hold’em Poker is a great place to start. Hold ’em consists of two cards (“hole cards”) being dealt face down to each player and then five community cards being placed face-up by the dealer — a series of three (“the flop”) then an additional single card (“the turn”) and another additional card (“the river”) – with players having the option to check, bet, raise or fold after each deal; i.e., betting may occur prior to the flop, “on the flop”, “on the turn”, and “on the river”. TEXAS HOLD’EM RULES:Texas Hold’em Poker is a community card game that can be played anywhere from 2-10 players. 1) One player acts as dealer. This position is called the button and it rotates clockwise after every hand. 2) The two players to the left of the dealer are called the small blind and the big blind, respectively. 3) These two positions require forced bets of a pre-determined amount and are the only players to put money in the pot before the cards are dealt (if no ante in place). 4) Every player then receives two cards face down. These are called “hole” cards. 5) Once all hole cards have been dealt, the first betting round begins with the player sitting immediately to the left of the big blind. This player can fold, call (match the amount of the big blind) or raise. 6) Betting then continues clockwise, with each player having the option to fold, call the amount of the highest bet before them, bet or raise. 7) When the first betting round is completed, three community cards are flipped face up on the table. This is called the flop. 8) The betting resumes, clockwise, with each player having the option to check (if no bet is in front of them), bet (or raise if a bet is before them), call or fold. 9) When the second round of betting is finished, a fourth community card is flipped face up on the table. This is called the turn. 10) The third round of betting commences with the first remaining player sitting to the left of the button. 11) When the third round of betting is over, a fifth community card is flipped face up on the table. This is called the river. 12) The fourth round of betting starts with the first remaining player seated to the left of the button. The betting continues to move clockwise. To learn how to playOn the other hand, if you prefer to familiarize yourself with the rules of Hold'em first, then these instructions should help you.
The Blinds In Hold'em, a disc called the "button" or the "dealer button" indicates which player is the dealer for the current game. Before the start of the game, the player immediately to the left of the button places a "small blind" (or "small blind"), which is the first forced bet. The player who is immediately to the left of the small blind puts a "big blind" (or "big blind"), which generally corresponds to twice the size of the small blind. However, the size of the blinds may vary depending on the auction and the betting structure. In Limit games, the big blind corresponds to the minimum bid, and the small blind generally corresponds to half of the big blind but it can be higher depending on the auction. For example, in a 2/4 € Limit game, the small blind is 1 € and the big blind is 2 €. In a Limit game at 15/30 € the small blind is 10 € and the big blind is 15 €. In the games of Pot Limit and No Limit, the games are identified according to the size of the blinds (for example, in a game of Hold'em at 1/2 € the small blind is 1 € and the big blind 2 €) . Depending on the exact structure of the game, each player may have to bet an "ante" (another type of forced bet, generally smaller than the two blinds, which all players must bet in the pot). Now each player receives their two hole cards. The action takes place clockwise, starting with the player "under the gun" (the one immediately to the left of the big blind). Player action In Hold'em, as in other forms of poker, the available actions are "pass", "check", "bet", "call" or "raise". Each of these options depends on what the previous players did. If nobody has bet anything, a player can then check (do not bet chips and keep his cards) or bet. If a player has bet, the following players can then pass, call or raise. To call means to bet the same amount as the previous player. To raise is not only to bet the same amount as the previous player, but also to increase it. Pre-flop After having consulted their hole cards, each player has the possibility of playing his hand by following or by raising the big blind. The action begins with the player to the left of the big blind, which is considered a "live" bet for this round. This player can pass, call or raise. For example, if the big blind is 2 €, it would cost 2 € to call, or at least 4 € to raise. The players act in turn around the table in a clockwise direction. Note: The betting structure varies with the different variations of the game. You will find below explanations on the betting sequences in Hold'em Limit, Hold'em No Limit, and Hold'em Pot Limit. Bets continue on each betting round as long as all active players (those who have not passed) have placed equivalent bets in the pot. The flop Three cards are dealt face up on the board. This is called the "flop". In Hold'em, the three cards on the flop are the community cards accessible to all players still in the hand. The flop sequence begins with the active player located immediately to the left of the button clockwise. The wagering options are the same as pre-flop, however, if no one has previously wagered chips, the player may choose to check. It will then be the turn of the next active player clockwise to act. The turn When the bets are finished for the flop turn, the "turn" is dealt face up on the board. The turn is the fourth community card in a game of Hold'em (sometimes called "fourth street"). Another round of betting begins, starting with the first active player located immediately to the left of the button clockwise. River When the bets are finished for the turn of the turn, the "river" (or "river", or "fifth street") is dealt face up on the board. The river is the fifth and last common card in Hold'em. The wagering sequence begins with the active player immediately to the left of the button clockwise, and the same wagering rules apply for both the flop and the turn. The unveiling At the end of the last betting round, if there is more than one player remaining, the last person to bet or raise shows his cards first. If no one bet during the last round, the player immediately to the left of the button clockwise turns over his cards first. The player with the best five-card poker hand wins the pot. In case of identical hands, the pot is split equally between the players with the best hands. In Hold'em all colors are equivalent. After the pot is awarded, a new hand of Hold'em can begin. At that point, the button moves to the next player, still clockwise; blinds and antes are paid again and new cards are dealt to each player. thank you .. .please visit my web page : 텍사스홀덤사이트 |
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