How to Work Your Core With a Fitness Training Regime

Article by Yap Shirley

How to Work Your Core With a Fitness Training Regime – Health – Fitness

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Most do not realize that their core muscles, which are abdominal muscles, are the most important muscles in the body. They are located around the pelvis and the trunk of the body. Why is core fitness training important? They are muscles that stabilize the body. The core helps the pelvis, lower back, and hips work together. Core fitness training helps build solid muscles that will make doing many physical activities including reaching, bending and stretching easier. You could end up with poor posture, lower back pain, and even muscle injuries if you do not start with core fitness training.

Starting Core Fitness Training

What is core fitness training? Many have the wrong idea that it involves working a few sets of crunches everyday. While crunches help build abdominal muscles, it does not have the same results as a complete core training. Abdomen has many different muscles. Make all the muscles work in order to get a good workout.

To achieve great looking core muscles, include exercises for every muscle. Do crunches for front muscles, and side crunches for side muscles. For those starting out in this training, invest in an exercise ball or a bench that allows one to bend back slightly farther rather than lying flat on the back. The motion of these equipments lets the muscles workout when you do crunches. It enables the back muscles which are attached to the core, to have a good workout as well. The exercise benches and balls come in different prices. It is affordable for everyone. One can find these equipments available in a gym too.

Core fitness training program enables one to get great results in the feel and look of the abdomen while keeping the body healthy. With a strong core, one can easily complete physical activities with less stress to the body. This training is great for anyone who leads an active lifestyle and wants to take charge of everyday.

About the Author

Shirley has been writing articles professionally, both online and offline, since 4 years ago. This author is not only writing in the subject of health, but also in dieting, fat loss, fitness and many other more. Check out her latest website in http://www.drollyankee.net/ which discuss and review about Droll Yankee.

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Yap Shirley

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Core Strength Exercises for the Serious Athletic Woman

Article by Rod White

Core Strength Exercises for the Serious Athletic Woman – Health – Fitness

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Decreasing in numbers are the part-time powder-puff gym girls. Women are increasingly moving from light cardio workouts and easy resistance training in the gym to high-intensity circuit training. More serious female fitness buffs are even jumping into power exercises and tackling jerks, snatches, squats and presses. Women may be participating in more extreme weight training due to a competitive factor through sports, or because they are taking on more challenging careers such as the military, firefighters, police force, etc.

However, due to the structural differences in a female’s anatomy, the need to focus on building core strength is even more vital than their male counterparts. In order to maintain proper frame support, good posture and protection from injury, a serious female athlete needs a strong core for executing such demanding strength training exercises.Strength Training Exercises and the Core

Core muscles are those that stabilize the trunk of your body while you are making other movements. Therefore, core muscles consist of the abdominals and back muscles. Many people focus exclusively on ab workouts when core training.

However, a good abdominal workout can be achieved through strength training exercises, thus providing you with both benefits at the same time. The reason for this is that most power exercises utilize core stabilizing muscles which are, therefore, worked as well during strength training.

Here are some of the best strength training exercises for athletic women to use to achieve a strong core:Ab Exercises

Although core strength can be better achieved through other strength building workouts, some specific ab exercises are beneficial for sculpting your abdominals into a nice six-pack. Since most women desire a sexy, washboard stomach, included are a couple of good ab-specific exercises for this purpose.

Crunches – One of the staple ab exercises, crunches are good for ripping the abdominals. While laying on your back, cross your arms over your chest and bring your knees up as you raise your upper body. Touch your knees to your elbows, release and repeat.

Planks – Planks are a go-to total core strengthening exercise as there are several positions, each working a different part of your abs or back. The classic plank is completed by starting in a pushup position only you rest on your forearms and toes. Push yourself up onto your forearms with you back straight and parallel to the floor and hold for at least 30 seconds. You should eventually achieve maintaining a plank position for 2 or more minutes. You can strengthen oblique muscles by doing a side plank or one-handed plank and develop back muscles via the straight-armed plank.Pushups

Pushups should always be included in a core strength exercises. Not only are they good for building your core strength, but they will increase your upper body strength as well.

With your back straight, contract your abs as you raise yourself up until the arms are fully extended. Lower yourself back down until your chest is almost touching the floor and repeat.Overhead Press

Pressing weight overhead requires a great deal of support from your lower back as well as your abs which work to stabilize your core during the movement. If you perform overhead presses correctly with your back slightly arched and contracting your stomach as you lift, you will build a good core foundation through this strength exercise.

You should begin with a barbell weight you are comfortable with before increasing to heavier amounts.Squats

Squats are another strength training exercise that benefits the core muscles as well as your lower body. When performing squats, keep the back slightly arched and focus on contracting your abdominals. Doing so will strengthen both sets of core muscles and add stability to your trunk.

If you’re just beginning, complete squats without weights by wrapping your hands around the back of the head and squat down until your thighs are parallel with the floor. You can then move to squatting with dumbbells and then onto barbells.

http://www.muscleprodigy.com/core-strength-exercises-for-the-serious-athletic-woman-arcl-2159.html

About the Author

Rod White is a writer of http://www.muscleprodigy.com , an Everything Guide to Health, Fitness, Training, Muscle Building, Nutrition, Sports, Lifestyle and more!

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Core Strength Training Exercises – Combat Core Strength

Many people simply do their work out and most of them don’t know what core strength training exercises are. This training workout gives a lot of benefits like strengthening our stomach, core movements help us to develop muscles in the mid-section of our body, including muscle tissue in the upper leg, in the back as well as in the stomach are just some benefits for core training exercises.

Click Here For Combat Core Strength Instant Access Now!

Proper execution of core training exercise helps us to reduce back pain. This is cause by the improper form of training. Core training helps strengthen the abdominal portion of the body, knowing this will lend a hand in avoiding from getting injure and experience too much pain after workout.

Core strength training exercises helps you to give good posture of the body.

This is really vital for all women out there. We know that for women, stand and posture is really important, for this is one of the things that guys get attracted of. The need of proper core exercise is really important not only for women but also for men. For this will assist us to keep away from having abnormal curve of the spine. This will happen through improper execution of exercise or some kinds of desk assignments.

A medicine ball adds more challenge for core training exercise. This medicine ball put more pressure in the core muscle groups. There are lots of exercises that can be done with a medicine ball. Do challenging exercises with a medicine ball to see much better results.

Increasing our endurance and resistance is also the benefit that can be found from core strength training exercises. We don’t notice but in the long run, doing core exercises regularly will help us improve our posture and endurance. Remember that frequent exercise will give you the best possible outcome you want to have.

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Top 4 Core Workout Exercises For Quick Results

Article by Margaret Le Monnier

Top 4 Core Workout Exercises For Quick Results – Health – Fitness

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The top 4 core workout exercises for quick results are those that use your own body weight for resistance, and are integrated with an all-over-body conditioning routine.

Floor exercises that use your body weight are one of the most effective ways, if not the best way, to bring about rapid change to core muscles. When we speak of core exercises, we are referring to a workout that engages all major muscle groups, from the pelvic region, beyond the abdominals, towards the thoracic (chest) region, and includes the back muscles.

Primarily you are lifting a percentage of your own weight to increase stability and build muscle core. With some targeted core workout exercises gravity is an additional agitator to speed up results.

In performing core exercises prepare for a challenge, away from the basic “crunch” routine. If you are a beginner, plank exercises with extended variations, may seem exceptionally daunting. For this reason bodyweight push-ups and plank combinations are geared towards individuals who are at a higher fitness level to prevent injuries.

Top 4 Core Workout Exercises

Start exercises with 2 minutes of light stretches and warm up exercises to increase blood flow and flexibility in the joints muscles.

A floor mat is recommended, though not required.

Number 1: Elbow Plank Combo3 Variations/50 Sec Count• Get into a regular plank position on elbows and toes. Tighten abdominals, keep back straight and neck aligned• Hold position for a count of 10 seconds• Lift right leg up in the air for 10 seconds• Return to starting plank• Transition to left leg and repeat for another 10 seconds• Return to starting plank• Transition into knee-to-chest exercise, alternate each leg for a count of 20 seconds.

Rest for 10 seconds; start next exercise. Number 2: Crocodile Crawl (Push-Up Position with Hand Crawl)30 Second Count• Begin in push up position• Lower torso just inches away from the floor (don’t sag), hold for 10 seconds• In the same lowered position crawl hands to the right, adjust legs to regain neutral position, hold for 10 seconds• Repeat on the left, holding for another 10 seconds.

Rest for 10 seconds; continue with next exercise.

Number 3: Burpee10 -20 Counts • Begin in squat position with hands on floor in front of you• Kick your feet back to a push up position• Do one push-up• Immediately return your feet to squat position• Leap as high as possible from squat position• Repeat 10 – 20 times

Rest for 10 seconds; continue with next exercise.

Number 4: Side Plank Variation20 Count each side• Lie on left side feet together. Left hand on the floor for support and right hand behind head, push off from hip to side plank position, body aligned• Hold for 20 seconds• Repeat on right side• For more challenge lift the top leg off the ground. Try to keep balanced. Do not sag. RepeatEnd entire workout with stretches. For best results, perform core exercises every other day in-between cardio exercises.The plank is a good example of an isolation exercise used for developing core strength, and it really works!

The best part about a core workout is the freedom it gives in starting your exercise, anytime, anywhere and leaves little room for excuses.

About the Author

Margaret Le Monnier has over 20 years-experience as a qualified natural health professional in the UK. She is well known for giving intuitive and expert advice to people regarding natural approaches to correcting a wide range of illnesses and conditions. Margaret is now writing articles for a website solely devoted to bringing a comprehensive range of natural health advice to everyone. To find out more about core workouts visit her website at Natural Health 4 Life.

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Abs Training Promotes Core Strength And Endurance

Article by Bridgette Tuck

Abs Training Promotes Core Strength And Endurance – Health – Fitness

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Training abs seem to be not much of an influence to acquire those appealing abs or the so-called six pack, according to some professional gym instructors. The main key is said to be low level of body fats. A person with muscular abs and high level of body fat at the same time cannot see a well defined abs, but someone with a lower body fat and exercise less can see a better abs definition in his abdomen. If you want your abs to be visible and clearly defined, men should maintain at least 10% of body fat and 14% for women, or even less.

The abdominal muscles are large slabs of muscles. Tendons stretching across these abdominal muscles generate six pack. Be aware that you cannot alter the sizes of these tendons nor does its position through a rigorous workout, therefore, your six pack sizes will not be changed.

Your abdominal walls and its supporting muscles are not entirely special that they require regular training sessions. These muscles do form your inner strength for they stabilize your torso. Any form of activity will serve as a workout for these muscles, from a simple bench press to cardio exercises like running. Therefore, the misconception of training everyday is kind of absurd.

It is enough to train your core muscles at least twice or even once a week. Since this core muscle group does not really constantly contract in order for your torso to be stabilized, but it contains more “stamina” fiber, and so repetitive training is also beneficial. Doing 50-100 crunches is like using other muscles like the hip flexors and not entirely separating the core muscles. In isolating the core muscles, a Kegel and vacuum exercises may be performed. A balance training of your abdominal walls through the lower back with the use of your own body weight helps build stronger, and more functional core muscles. Add proper nutrition and two to three cardio exercises to your abs training each week and you will find yourself in an interesting looking six pack.

Despite being said as not the sole factor to developing six pack, abs training are still and always significant to one’s health and physique. Abs training usually includes crunches, hanging knee raises, parallel leg raises and inverted scissors form of exercises. Sets and intensities vary on each level. Instruction guides are simple and easy to follow for those wishing to do something for their abs. Generally, in every workout, you start at level 1, doing several repetitions depending on its appropriateness. Once a specific level is completed, you then proceed to the next one until desired outcome is attained or depending on the instruction or what is befitting for you.

Abs training may be somehow easy and simple, but in doing so, it is not that simple really. But if you are set to have those suave-looking abs, then start your training and low fat diet now.

About the Author

Bridgette Tuck is the writer and owner of the site. Discover how to to get flat, toned and well-defined abs at http://www.rapidabs.com/. Find out and learn on how to get six pack abs, abs diet information, effective ab exercises & workouts and more.

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Bridgette Tuck

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Two Excellent Core Exercises

Article by Phil Tucker

Two Excellent Core Exercises – Health

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When people think about their middles, they usually think about the same two things: how much flab they’re packing, and whether or not they can get their six pack to show. In fact, any discussion of their core will center around these two items, revealing just how little they know about the importance of their core and how it can serve as a rock solid foundation to any athletic or physical work you might choose to engage in. Just as you can’t fire a cannon from a canoe, nor can you engage your muscles to their full potential if they don’t have a strong core to anchor themselves against. For that reason, it’s essential that you take care of your middle and ensure that it has maximum strength to help you deal with any challenges that might come your way. In today’s article we’ll take a look at two excellent core exercises that will help you get your middle ripped and strong.

The first exercise comes right out of a yoga class, and is guaranteed to blast your center as you fight to hold this position for more time. It’s an isometric exercise, which means you simply seek to stay in the same position, and by holding it torch your muscles and burn fat. It’s called plank, and all you need to do is get into a push-up position, and then lower yourself down onto your forearms. Make sure that your body is a straight line from the crown of your skull to your heels, and that your middle isn’t sagging or tenting up toward the sky. Hold this position for a minute, then take a minute break and try again. When you can hold it for three consecutive turns, you’ll know your center is strong.

The second exercise may seem easy at first, but will be a true challenge to complete. Stand with your feet shoulder width apart, and then reach down to the ground with your hands and walk your body down into a push-up position. Try to keep your legs straight, and use your hips as a hinge. Then walk your hands back to your feet, and push yourself back up so that you are standing straight. This walking maneuver will ensure that you are really engaging your whole core, and will exercise not just your abdominal muscles but also the crucial muscles that make up your lower back.

About the Author

Read a Shakeology Review and learn about Les Mills Pump by Beachbody!

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Effective Core Exercises for Men

Article by Steve Knorr

Effective Core Exercises for Men – Health – Fitness

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Many men overlook core exercises and focus only on bicep or chest exercises. But, if you are looking to step up your game at the gym and get a flexible and stronger body, then you need to incorporate core exercises in to your workout routine.

Core exercises not just enhances your performance and health but also gives you those eye-popping abs. Before we move to some of the easy and effective core workouts for men, let us understand why it is important to include core exercises.

What are the benefits of core exercises?

The core is the strongest part of your body that connects the upper body and the lower body. Good core strength is not only essential for functionality purpose but a well-developed core enhances your looks. Core exercises help in:

-Better balance and stability to the body-Increased strength and power-Reducing the risk of getting back injury-Stunning six pack abs-Increased weight loss

Core exercises build strong muscles around your spine which further reduces the risk of back injury during weight training and improves your athletic performance.

Core muscles:

The core of your body comprises of three major abdominal muscles-

-Rectus abdominis: It runs along the front part of theabdomen.

-Erector Spinae: This is a group of three small muscles that run from lower back up to the neck.

-Oblique muscles: These are the largest and most superficial muscles group. External oblique muscles are on the lateral and front side of abdomen. Internal oblique muscles are located under the external oblique muscle group.

-Transversus abdominis: This muscle group is the deepest of your waist muscles and lies beneath the oblique muscles.

Core muscle exercises lead todevelopment of these core muscles that provide increased strength to stabilize the spine, improve motor control and develop full range of motion and joint flexibility; all of which help in reducing the risk of injury and building powerful and good-looking abs.

Effective core exercises for men:

As many muscle groups are involved, several exercises are needed to strengthen your core.

Plank hold- Plank works your entire upper core as well as inner core. To perform this exercise, lie flat on your stomach and lift your body so that the mid-section is suspended in the air with forearms and toes in touch with the ground.

Make sure that your back is not arched. Hold it for few seconds and then return back to original position. Repeat 2 to 3 times and increase time as you progress.

Make sure that your toes and forearm do not shuffle and the body is completely straight.

Lower back raises- This exercise is also done by lying flat on your stomach with hands placed beside body. Now tense your abdominal muscles and raise your upper body off the ground until you experience slight tension in your lower back. Lower your back down and repeat the position.

Leg lifts- This exercise targets the lower back muscles and abdominals. To do this exercise, lie on your back with arms on your side. Now lift your legs and try to bring them perpendicular to your upper body. Hold it for few seconds and then lower your legs.

In the beginning, you can start with lifting one leg at a time and then gradually progress to lifting both legs.

Crunches- Crunches are the most effective core exercises that target your oblique muscles. Oblique crunches help in reducing love handles, obtaining six pack abs and strengthening lateral abdominal muscles and obtaining six pack abs.

Do twist crunches or rotating motions (side rotations) to increase the difficulty level and get faster and effective results.

Sit on exercise ball: Instead of using a weight bench for your routine workouts, try a medicine ball to stabilize your core.

As the exercise ball is not stable, your core will compensate by stabilizing your body while you do exercises. This is a very simple and effective exercise to be done at home to strengthen your core.

Other activities such as yoga and routine sports also target variety of muscles, and strengthen core muscles and improve overall fitness.

It is not just the right exercises that are required to build core strength. Rather, exercises are more effective if they are performed in the right way and right intensity.

About the Author

I have created a 7 part eCourse that will give you all the detailed information you need to create a “rock solid core” and help you to get fit.

So take action now and find out how you can begin by signing-up now at my website www.MensFitnessExercise.com

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The Different Benefits that Core Workouts for Women Can Give

Article by Along Parker

The Different Benefits that Core Workouts for Women Can Give – Health – Fitness

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A lot of ladies are now searching for the best core workouts for women because it has been proven that it can give anyone a truly strong toned midsection. However, not all of the available workouts that are designed especially for women can guarantee the same results. Therefore, if you desire to have a healthy sexy body out of performing the several available exercises for ladies, it is important for you to choose those core workouts for women that target a strong, tight core.

Before deciding which workout program to include in your daily routine, you must be aware of the fact that the core actually includes four different parts which are, serratus (between last and front abs), intercostals (side of rib cage), oblique (side of waist) and rectus abdominus (from pelvis to sternum). These muscle groups form the woman’s abdominals, and are actually made of twitch muscle fibers that are denser than the other remaining types of muscles. That is why it is essential for someonewho is searching for the right core workouts for women to look for a program that could help her grow the twitch fibers fast to be able to easily stimulate the abs. And for a woman to achieve the best growth, the core training that she should perform must belong to a moderate range of exercises because only these kinds of workouts can offer this kind of a result.

The benefit of targeting this specific muscle groups will not only give a woman the best outcome that she desires, but also it can help her improve her sports performance.If you are a type of woman who is athletic and loves to try different kinds of sports, these specific proper workouts will help you improve your strength as a strong core also provides a firm platform for any sports.

Being a great runner with strong feet is good, but it is also very important to have a strong lower back and hip muscles for an athlete to be physically fit and healthy. And doing some core workouts for women can enhance these body parts to give the right support for peak performance. Furthermore, it is very important for a woman, especially those who are into sports, to know that without having a strong core her shoulders, hips and knees are prone to different injuries.

There are many ways for a woman to strengthen her core, and all of these things relate to different exercises that she must perform on daily basis for her to be able to get the best possible outcomes. A fitness ball is nice exercise equipment that can provide a good alternative to help a woman strengthen her core. By following the different core workouts for women with the help of such equipment, a woman will notice that her body gets stronger every day.

About the Author

long Parker is a fitness Enthusiast and he would love to share his thoughts about Core Workouts for Women

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Kettlebell Exercises – Pump the Core

Article by Rocky Richard

This will help you perform throughout the existing workout. 3. Each set should focus on a different muscle number. For example; a five minute set of arm workouts, a five minutes couple of leg workouts, a five minute lot of abdominal workouts and your five minute workout with back and chest workouts. Remember to breathe adequately, take a rest moment between workout days and also to cool down with extends. This is very important but will help prevent you from having a trauma. Using Online Kettlebell Training CoursesThere are so much kettlebell exercises that you are able to learn online. If you desire to go down this route then Gives you a great that you find an internet site that will provide high quality video tutorials, textual information including a user forum or communication area. This way you will be able to learn the routines properly and definately will ask questions if ever notice yourself having any problems. The good news is website called Alpha Kettlebell that’s designed by pros that will beginners learn everything should be know about kettlebell teaching. As well as high class tutorials Alpha Kettlebell gives a detailed eight week plan to obtain in shape. .Me and my juicer everywhere we go there is DVDs, books, and courses that talk up can kettlebell training. But how most people actually know what those benefits are? I feel that if more fitness collectors actually knew about the benefits, they would be highly motivated that include kettlebell exercises as a fundamental piece of their training. 1. The application Combines Both Cardio along with Strength TrainingOne extremely important benefits of kettlebell training is that your particular well designed routine combines both cardio and muscle building within one workout. By performing different kettleblell exercises in to back with minimal rest you not sole build great strength not to mention muscle endurance, but also force the human body to work at your maximum pulse rate. The Result? An anaerobic workout which may make your muscles be sad for mercy. 2. It can be a Full-Body WorkoutMost kettlebell exercise routines involve compound movements, as i. e., movements that involve quite a few muscle. These compound movements are great because they not only develop energy, but also improve a person’s muscular coordination and balance. In addition they’re also an excellent option for building lean, hard muscles since your body has to adapt by becoming stronger after you will need whole body workout visit. 3. It is Suitable for Overall FitnessI know that it’s hard to determine what “being fit” accurately means. Some envision telephone long distance athletes, such as workshop runners and triathletes, when they think of fit men and women. Others think of your big burly power lifters as being fit. And others yet say who’s clearly must be Olympic gymnasts. In my humble opinion it’s the one who consistently and reliably undergoes best in three parts:

CardiovascularStrengthFlexibilityOverall fitness can’t be achieved by doing only one sort of activity. Ideally the training routine you choose should include things like all three areas within a exercise program or (even better) within just individual exercises. Kettlebell training is great because it works upon your cardiovascular strength, your body strength, and your flexibility all simultaneously.

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Combat Core Strength – Core Strength Training Program

Core strength training program may be simple, but not as easy as you think it is. Core training aids us to strengthen our stomach and helps us to improve our mid-section. Improving our mid-section will also help us to enhance muscle in the upper leg, as well as our back. If can be just done correctly, core programs will help us to increase the stamina and endurance of our body.

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To achieve the best result of core training, performing each exercise is really important; this is to reach the full potential of each work out. Aside from that, it will assist us from getting injured and to experience more body aches every after work out.

A good posture allows you to core strength training program, which is really important for women out there, to maintain their stance and a better body, in addition to that, we all know that having a good posture for women aids them to be more attractive.

This can only be achievable if you will impose the right execution for each core training program that you have.

Combine your program with a medicine ball; a core program with a combination of a medicine ball will lead you to a much better and faster result. This medicine ball will add more force in your exercise that will give you the most possible outcome you can have. Do this with a more challenging exercise as you go through your workout, and having a firm, sexy core of your body will be a success.

Another benefit that we can get from core strength training program is endurance and resistance. Remember that improving your endurance will help you to last each and every exercise you are doing. Don’t forget that regular exercise will lead you to a healthy body and good lifestyle.

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