Konke mayelana ne-Push-UPS: inzuzo, ukulimala, ikakhulukazi uhlelo lwesifundo. I-21 Push UPS ku-sifco!

I-Pushups ukusebenzisa amandla ngesisindo somzimba wakhe, okuyisihluthulelo sokukhula kwemisipha yomzimba ongaphezulu. Ama-squats avamile awagcini nje ngokuthuthukisa ukukhuthazela kwakho futhi aqinisa amaqembu emisipha ngamanye, kepha futhi isiza ukukhipha wonke umzimba ngokuphelele.

Ufuna ukufunda ukwenza i-Push-UPS, funa isikimu esenziwe ngomumo kanye nenqubo efanelekile Push-UPS? Noma ufuna ukufunda ngokusebenza kwalokhu kuvivinya umzimba? Sikunikeza umhlahlandlela ophelele we-Push-UPS ku-athikili eyodwa kanye nemiyalo yesinyathelo ngesinyathelo yokuthi ungafunda kanjani ukwenza i-Push-UPS kusuka ekuqaleni.

I-Push-UPS: ungayenza kanjani kahle

I-Push-UPS yiyona ndlela ethandwa kakhulu yokunciphisa umzimba Isetshenziselwa hhayi kuphela ukuqeqeshwa kwamandla, kepha ukuqeqeshwa kwe-plyometric, i-crossfit, i-Pilates, i-kallanetika kanye ne-yoga. Kunjalo pushups yizinhlobonhlobo ichazwe kalula. I-Push-UPS isiza ukubandakanya wonke amaqembu emisipha kusuka entanyeni kuya ezinzwaneni, futhi ikakhulukazi ukuqinisa imisipha yesifuba, ibhande lehlombe, ama-triceps kanye ne-abs.

Kunezinhlobo eziningi ezahlukahlukene ze-Push UPS, kepha ngaphambi kokuqhubekela phambili ekuguqulweni okuyinkimbinkimbi kwalokhu kuvivinya umzimba, ake siqonde inqubo yokwenza ama-pushups akudala. Indlela efanele yokuzivocavoca akuyona nje imiphumela emihle nemisipha yekhwalithi, kepha futhi ukunciphisa ingozi yokulimala ngesikhathi sokuqeqeshwa.

Inqubo efanele ngesikhathi sePush-UPS yakudala:

  • Umzimba wakha umugqa oqondile, isinqe asikhuphuki futhi asigobi.
  • Imisipha yesisu ishubile, kepha ukuphefumula akubambezeleka.
  • INhloko isesimweni sokungathathi hlangothi, ayibheki phansi, kepha ayihambisi phezulu.
  • Izintende zingaphansi ngqo kwamahlombe, ungayi phambili.
  • Izintende zezandla zakho zibheke phambili, ziyafana.
  • Izindololwane zijikeleze emuva ngama-degree angama-45, azibekiwe eceleni.
  • Lapho uhogela uhogela izindololwane bese wehlisa umzimba ngokulingana naphansi, gcina ulayini womzimba oqondile.
  • I-Pushups yenziwa nge-amplitude ephelele, okungukuthi, umzimba wehliswa uphansi ngangokunokwenzeka. Izindololwane kufanele zenze i-engeli elungile.

Le ndlela iyi-push-UPS yakudala isiza ukusebenza imisipha emahlombe, esifubeni nakuma-triceps.

I-Pushups ibandakanya amaqembu amaningana emisipha. Lokhu kuvivinya kukuvumela ukuthi usebenze yonke imisipha yebhande lehlombe nemisipha emincane yokuzinza kwehlombe. Futhi ama-pushups avela emadolweni futhi ukuthuthukisa amandla nokunwebeka kwemisipha yamahlombe, okuyinto ebaluleke kakhulu ngoba ukuhlangana kwehlombe akuzinzile kakhulu futhi kuthanda ukufuduka kanye nokulimala.

I-Pushups isiza ukuthuthukisa amaqembu alandelayo emisipha:

  • Umsipha omkhulu we-pectoralis
  • Imisipha ye-Deltoid (amahlombe)
  • Amathanga
  • Imisipha yangaphakathi yeserratus
  • Imisipha yesisu

Ngaphezu kwalokho, ngesikhathi se-Push-UPS ngokungaqondile okuhilelekile emsebenzini wemisipha yemilenze, izinqe kanye nomhlane. Futhi Cindezela ukwanda kwe-UPS amandla okusebenzaokudingekayo ukwenza isenzo esijwayelekile (ukuphakamisa nokuhambisa izinto, ukuhlanza indlu, ukubamba ingane).

Funda kabanzi ngokuqeqeshwa okusebenzayo

Amaphutha amakhulu kunqubo ye-classical Push-UPS

I-Push-UPS ayilula njengokuzivocavoca njengoba kubonakala ekuqaleni. Amaphutha ebuchwephesheni awavumeli ukubandakanyeka kuphela, kepha nabaqeqeshi! Ukukhishwa okungafanele kwe-Push-UPS kugcwele ukulimala kwesihlakala, ihlombe kanye nezindololwane kanye nobuhlungu entanyeni, emuva nasesinqeni. Uma ungeke ukwazi ukugcina ifomu elifanele ngesikhathi se-Push UPS kusuka phansi, guqa ngamadolo akho noma wehlise inani lokuphindaphinda! Ziqeqeshe ukwenza lo msebenzi ngokufanele kusukela ekugijimeni kokuqala.

1. Izindololwane zigobile ngezindlela ezihlukile

Iphutha elijwayelekile kunqubo ye-Push-UPS yisikhundla sezindololwane ezihlobene nesiqu. Ukuphonswa ngaphandle ezinhlangothini izindololwane kusiza ukukhokhela amandla anganele emisipha yomzimba ongaphezulu. Vele, ungasebenzisa le nketho Push-UPS (okwenziwa abaningi). Kepha inkinga ukuthi le ndlela yokuqalisa iyanda ingozi yokulimala emahlombe nasezindololwaneni. Ngakho-ke kungcono ukunaka ukuma kwezindololwane: kufanele zibuyiselwe emuva ngama-degree angama-45, hhayi ukubheka ezinhlangothini ezihlukile.

2. Izandla zibekwe kabanzi kakhulu

Izandla ze-Push-UPS-zakudala kufanele zibe ngqo ngezansi kwamahlombe. Abanye benza ukuzijwayeza i-pushups ngokuma okubanzi kwezandla, kepha yisikhundla esibuthakathaka lapho imisipha yakho isebenza kahle khona. Ngaphezu kwalokho, i-Push-UPS enendawo ebanzi yezandla ingadala ubuhlungu emahlombe.

3. Phakamisa ukhalo phezulu noma ukuphambuka komzimba

Ngesikhathi sePush-UPS umzimba kufanele wakhe umugqa oqondile. Kepha uma unomgogodla obuthakathaka, kunengozi yokwephula ubuchwepheshe be-push-UPS: phakamisa izinqa, noma, ngakolunye uhlangothi, ukugoba okhalweni nezinqulu eziphansi phansi. Ukuma okungafanele kuzonikeza umthwalo owengeziwe emgogodleni. Ukugwema leli phutha, zama ukuzijwayeza ibha yokuzivocavoca esiza ukuqinisa i-corset yemisipha. Sincoma ukuthi ufunde: IPlank - izinzuzo nokulimala, amapulani ahlukahlukene angama-45 + nohlelo lokuzivocavoca.

4.Ububanzi obanele bokunyakaza ngesikhathi se-Push-UPS

Iphutha elijwayelekile kakhulu kumasu we-push-UPS - lokhu kuzivocavoca nge-amplitude engaphelele, okungukuthi ukungabi nomzimba ophansi phansi. Vele, okokuqala kuzokuba nzima ukwenza i-Push-UPS ngobubanzi obugcwele, kepha zijwayeze kusukela ekuqaleni kokuqeqeshwa okusebenzayo ukwehlisa umzimba ku-engeli engakwesokudla endololwaneni.

Isibonelo, ake siqhathanise ngokubukeka i-Push-UPS efanelekile nengalungile.

1. Push-up zakudala kwesokudla:

Umzimba wakha umugqa oqondile, ukhalo lukhuphuka, iqolo elingezansi aligobi. Ngesikhathi se-Push-UPS umzimba wehla kancane, izindololwane zisondele ngokwanele emzimbeni, izintende zingaphansi kwamahlombe.

2.I-Push-UPS efanelekile evela emadolweni (inguqulo eyenziwe lula ye-push-UPS yakudala):

Ngokufanayo, umzimba wakha umugqa oqondile, akukho okugoba noma okugoba emuva. Uyacelwa uqaphele indawo efanele yezandla maqondana namahlombe.

3. Push-UPS ngephutha:

I-pelvis yehlisiwe, ukhalo lukhothe, luphukile umugqa oqondile womzimba. Ukwenza lo msebenzi kungadala ubuhlungu beqolo ngisho nokulimala.

4. Push-UPS ngephutha:

Kulesi sithombe sibona ukuntuleka komzimba ophansi phansi, izindololwane cishe azigobile. Kungcono ukwenza i-5-push-UPS esezingeni eliphakeme kune-15-20 yekhwalithi empofu, lapho izandla zakha i-engeli eqondile.

Ngama-gifs akhombisayo ngiyabonga isiteshi se-youtube ULais DeLeon.

I-Push-UPS: inzuzo, ukulimala, nokuphikisana

Njenganoma yikuphi okunye ukuvivinya umzimba, i-Push-UPS inezinzuzo nezinkinga ezimbalwa, futhi contraindication ukubulawa. Lokhu kungukuzivocavoca amandla okukhulu ukuthuthukisa imisipha, kepha ukwenziwa okungalungile noma amalunga abuthaka angaba nakho imiphumela engathandeki empilweni.

Izinzuzo zokwenza i-Push UPS:

1. Push UPS - ukuzivocavoca okuhle ukuqinisa imisipha yesifuba ngesisindo somzimba wakhe. Uma ufuna ukusebenza kwimisipha ye-pectoral, amanye ama-Push-UPS kufanele afakwe kuhlelo lwakho lokuqeqesha.

2. I-Push-UPS ukuzivocavoca okusebenza ngezinhloso eziningi okusebenzayo amaqembu emisipha amaningana. Ngaphezu kwesifuba uzoqinisa imisipha yama-triceps, amahlombe namagxolo. Ama-Pushups asebenza nangemuva, imilenze nezinqe, ngaleyo ndlela anikeze ukuzivocavoca umzimba okugcwele.

3. Ukwenza i-Push UPS ngeke udinge imishini eyengeziwe. Ngaphezu kwalokho, ungenza lo msebenzi kokubili ekhaya nasemgwaqweni. Ukwiholide? Awunakho ukufinyelela ejimini? Akunankinga, Phusha i-UPS ongayenza nomaphi lapho uzothola khona isikhala esincane sesikwele.

4. Pushups ukusiza ukuqinisa i-corset yemisipha. Lokhu ngeke kukusondeze kupakethe eli-6 kuphela, kepha kuzoba ukuvikela okuhle izinhlungu zasemhlane futhi kusize ukuthuthukisa ukuma komzimba.

5. Push - UPS- kakhulu ukuzivocavoca okuguqukayo. Ukuhlelwa okubanzi kwezingalo kufaka imisipha yamahlombe, ukwakheka okuncane kwezandla, ama-triceps. Uzokwazi ukuqeqesha umzimba ongaphezulu usebenzisa isisindo sakho kuphela.

6. Amandla okwenza i-Push-UPS azokusiza hhayi ekuqeqesheni amandla kuphela, kepha nakuyoga, Pilates, kallanetika, crossfit, izinhlelo ze-plyometric. I-Push-UPS ingenye ye- izivivinyo main ngesisindo sakho.

7. I-Push-UPS ithuthukisa amandla nokuqina kwemisipha emahlombe. Ngokuya ngamasu afanele ukuvimbela ukulimala kwamalunga ehlombe, okusengozini enkulu yokusebenza kuwo.

8. Isibalo esikhulu yokuguqulwa (kusuka kokulula kube nzima kakhulu) ukwenza i-Push-UPS ukuzivocavoca indawo yonke okuzolungela bobabili abaqalayo nabaphambili. Lokhu kusho ukuthi uzohlala unokuzivocavoca okukhiqizayo, kungakhathalekile amandla nezinga lesipiliyoni.

Izingozi ze-pushups nokuphikisana nokuqeqeshwa

Ngaphandle kwezinzuzo nezinzuzo eziningi ze-Push UPS ukuthuthukisa umzimba nokwenza ngcono ukuqeqeshwa kwamandla, i-Push-UPS ingadala ukulimaza umzimba wakho. Ngesikhathi se-Push-UPS emisebenzini ifaka amalunga amahlombe, izindololwane, izihlakala, ngakho-ke uma unomlando wokulimala noma izinkinga ngamalunga, khona-ke i-Push-UPS akufanele yenziwe. Ukulimala kwamalunga ngesikhathi kwenziwa i-Push-UPS - kuvame ukwenzeka, ikakhulukazi uma ungalandeli inqubo efanele.

Ukungafani kokwenza i-Push UPS:

  • I-Arthrosis, i-arthritis nezinye izinkinga ezihlangene
  • Ukulimala emahlombe, izingalo, izihlakala
  • Izinkinga ngomgogodla
  • I-Lumbar lordosis
  • Isisindo esikhulu

Qiniseka ukuthi ubheka inqubo efanele lapho wenza i-Push-UPS. Njalo welula izandla zakho, izindololwane namahlombe ngaphambi kokwenza i-Push-UPS, enza ukunyakaza okuyindilinga kolunye uhlangothi.

Ukusetshenziswa okungu-10 kwe-Push-UPS, okubalulekile ukwazi

1. Lapho ubeka izandla zakho eduze ngenkathi wenza i-Push UPS, kulapho usebenza khona ama-triceps. Ukuya kude, kulapho amahlombe ahileleka kakhulu.

2. Uma ufuna ukwenza lula ukwenza i-Push-UPS, bese uphumula ezandleni ebhentshini noma emadolweni.

3. Uma ufuna, kunalokho, yinkimbinkimbi ukwenziwa kwe-Push-UPS, ubeke izinyawo ebhentshini noma okunye ukuphakama. Ukuphakama kwemilenze, kuzoba nzima kakhulu ukwenza i-Push-UPS.

4.Ukwengeza ubukhulu nokuphakamisa ukusebenza kwePush-UPS ungazenza kuma-racks akhethekile: eyeka i-Push-UPS. Kulokhu, umzimba uzocwila phansi nemisipha ukuze usebenze ngamandla.

5. Ukuma kwe-push-UPS akuvumeli kuphela ukupompa ngokucophelela imisipha yesifuba, amahlombe nama-triceps, kepha futhi kunciphisa kakhulu ingozi yokulimala ezihlakaleni.

6. Uma ungenazo izitobhi ezikhethekile, ungenza i-Push-UPS eGanesh, kuzosiza futhi ukunciphisa umthwalo ezandleni.

7. Ngaphambi kwama-pushups zama ukwenza izivivinyo zamalunga amahlombe, izindololwane nezandla (ukunyakaza okuyindilinga kwamahlombe, izandla nezihlakala).

8. Uma unezihlakala ezibuthakathaka, sebenzisa i-bandage enwebekayo, zizonciphisa ukucindezeleka emajoyintini. Lokhu kuyiqiniso ikakhulukazi uma uhlela ukwenza i-plyometric Push-UPS (esizokhuluma ngayo ngezansi).

9.Ukwandisa isisindo semisipha zama ukwenza i-Push-UPS inani elincane lokuphindaphinda usebenzisa ukuguqulwa okuyinkimbinkimbi noma isisindo esengeziwe. Kepha ekwehliseni isisindo, ukuthuthuka kokukhuthazela nokuqeqeshwa okusebenzayo ukuhambisa endaweni yokwandisa inani lokuphindaphinda.

10. Encazelweni ejwayelekile yokuzivocavoca kuvunyelwe ukwenza ushintsho oluthile, ngenxa yesakhiwo se-anatomical esihlukile nokuguquguquka. Chaza lesi sikhundla sezintende, ezihlinzeka ngokunethezeka ngokwenza i-Push-UPS.

 

Ungakufunda kanjani ukwenza i-Push-UPS kusuka phansi: uhlelo

Kulungile uma ungakaze uphushe noma uthathe ikhefu elide ejimini futhi ulahlekelwe yikhono. Ukwenza i-Push UPS wonke umuntu angafunda kungakhathalekile ubulili nobudala! Vele, uzodinga ukuzijwayeza njalo, kepha ukufunda ukuthi ungakwenza kanjani i-Push-UPS akunzima kangako, ngokwesibonelo, ukubamba.

Into ebaluleke kakhulu okufanele uyikhumbule uma ufuna ukufunda ukuthi ungayenza kanjani i-Push-UPS kusuka phansi kahle nangempumelelo: kufanele uhlale unamathela kuyo inqubo efanele kusukela ekuphindaphindeni kokuqala kokuvivinya umzimba. Noma uqala ngokuhluka okulula kokuvivinya umzimba, qaphela ifomu elifanele nenqubo.

Ukuze uqale ukwenza i-Push UPS kusuka ekuqaleni, sikunikeza uhlelo lwesinyathelo sabaqalayo. Ngenxa yalolu hlelo, i-Push-UPS ingafunda konke!

Uhlelo olulungele ukuthi ungafunda kanjani ukwenza i-Push-UPS yabaqalayo

Ukuze ufunde ukuthi ungayenza kanjani i-Push-UPS phansi, uzodinga ukuyazi kahle i- 3 izigaba pushups. Udinga ukubhekana nayo nsuku zonke, udinga ukwenza amasethi we-3-4 we-reps ephezulu kusethi ngayinye. Mhlawumbe imizamo yokuqala ngeke ikuvumele ukuthi wenze i-Push-UPS izikhathi ezingaphezu kwezingu-5-10, kepha nsuku zonke uzothuthuka.

Uma uzwa ukuthi ngasekupheleni kwesonto awukayifezi inqubekela phambili oyifunayo, qhubeka nokwenza ukuguqulwa okufanayo kwe-Push-UPS isonto elilodwa ngaphezulu. Iya ezingeni elilandelayo lobunzima kangcono ngemuva kokuthi uzokwazi ukwenza i-Push-UPS izikhathi ezingama-30-40 ngaphandle kokuphazamiseka. Ungakhohlwa ngenqubo elungile ye-Push-UPS!

Isonto eli-1: Udonga lwe-Push-UPS

Ukuxoshwa odongeni - ukuzivocavoca umzimba okutholakala kuwo wonke umuntu. I-push-UPS enjalo eme mpo ingumsebenzi omuhle wesingeniso ozokusiza ukuthi uqhubekele phambili kahle kuma-pushups.

Isonto 2: Ukuxoshwa okuvela emadolweni

Izinga elilandelayo lama-pushups kusukela emadolweni. Uyacelwa ukuthi uqaphele ukuthi noma ngabe ucindezela i-UPS kusuka emadolweni, umzimba kufanele ugcine umugqa oqondile, isinqe akufanele sikhuphuke.

Isonto 3: cindezela i-UPS ebhentshini

Lapho usuwazi kahle ama-pushups kusuka emadolweni, ungaqhubekela phambili ku-Push-UPS ebhentshini. Ukunakwa, kukhona i-caveat. Ukuphakama kwebhentshi, uzonqoba kalula. Ngakho-ke ungashintsha ukuphakama kobuso, ngaleyo ndlela uzilungiselele kancane i-Push-UPS.

Isonto 4: Ama-Pushups

Ngemuva kwamasonto amathathu we-Push-UPS ejwayelekile umzimba wakho uzobe usulungele ukuphusha-i-UPS. Khumbula ukuthi kungcono ukwenza ama-reps amancane, kepha nge-amplitude ephelele (izindololwane kufanele zigobele kuma-90 degrees).

Ungaqhubeka nokuthuthuka ku-Push-UPS, ukhetha inketho ngezinyawo zokugcizelela ebhentshini. Kukhona nokuguqulwa okuningana kokuqina kokuzivocavoca kuzo kuzoxoxwa ngakho ngezansi.

Kukangaki udinga ukwenza i-Push-UPS: yimidwebo yePush-UPS

Phinda uthi akufanele neze ulwele ubuningi, ungayinaki ikhwalithi. Ngaphezu kwalokho, akudingekile ngaso sonke isikhathi ukuthi ulwele ukukhulisa inani lokuphindaphinda. Kukangaki udinga ukwenza i-Push-UPS - kuya ngezinhloso zakho.

Ngakho-ke, kunezimo eziningana ezingaba khona:

1. Uma ufuna ukwenza ngobuningi futhi wandise ivolumu yemisipha, bese uhambisa lapho kukhuphuka khona isisindo nobunzima. Isibonelo, sebenzisa amadiski avela endukwini noma uphakamise imilenze ebhentshini. Ukuqeqeshwa kwesekethe: 10-12 reps, 3-4 approach.

2. Uma ufuna ukunciphisa umzimba bese uthola ukukhululeka, bese uqhubekela phambili ekwandiseni inani lokuphindaphinda. Yenza ukuphindaphinda okungu-15-25 kumasethi ama-5. Masonto onke kungakhuphula inani eliphelele le-Push-UPS noma liye ekuguqulweni okuyinkimbinkimbi ngokwengeziwe.

3. Uma ufuna ukuthuthukisa ukukhuthazela namandla asebenzayo, ibuye iqhubekele phambili ekwandiseni inani lokuphindaphinda futhi ikhethe ukuguqulwa okuyinkimbinkimbi kwe-push UPS phansi, kufaka phakathi i-plyometric.

Isibonelo se-push-UPS yesikimu sokukhula, amandla nokulahleka kwesisindo:

Isibonelo se-push UPS ehlelekile yokwandisa ubukhulu bemisipha:

Ama-push-UPS angama-21 ku-sifco!

Sikunikeza ukukhetha okuyingqayizivele kwe: 21 push-UPS emifanekisweni ebonakalayo ye-GIF! Ukuguqulwa okuphakanyisiwe kokuzivocavoca kwehlukaniswe ngamazinga obunzima ama-3. Uyacelwa ukuthi uqaphele ukuthi ubunzima bokuvivinya umzimba kuvame ukunqunywa yizimpawu zomuntu ngamunye kanye nokuhlangenwe nakho okuthile kokuqeqeshwa, ngakho-ke ukuphothula iziqu akuyona yonke indawo.

Ngama-gifs, ngiyabonga nge-youtube-channel kusuka ku- ULuka Hocevar.

Ama-Pushups phansi: Izinga eli-1 lobunzima

1.I-Wide push UPS (Wide Push up)

2. Push UPS ngezingalo eziphakeme (Push up with Reach)

3. Push-UPS ngokuthinta idolo (Knee Tap Push up)

4. Push-UPS ngokuthinta ihlombe (ihlombe Thepha Phusha phezulu)

5.I-Triangle Push-UPS (I-Diamond Push up)

6. Push-UPS kwesokunxele nakwesokudla (Ku-Out Push up)

7.I-Push-UPS ngokuya ohlangothini (I-Push up ye-lateral)

Ama-Pushups phansi: Izinga 2 lobunzima

1.I-Pushups emlenzeni owodwa (Umlenze owodwa Push up)

2. Ama-Pushups ngokugxumela esifubeni (Tuck in with Push up)

3.I-Pushups-Spiderman (i-Spiderman Push up)

4.I-Pushups ngokukhulisa imilenze (Push up Jack)

5.I-Pushups enezingalo ezimile (I-Staggered Push up)

6. I-Pike push-UPS (Pike Push up)

7.Diving-pushups (Push up Diving)

Ama-Pushups phansi: Izinga 3 lobunzima

1.I-Pushups engalweni eyodwa (Ingalo eyodwa i-Push up)

2.Pushups for abacibishelayo (Archer Push up)

3. Ingwe ye-Pushups (iTiger Push up)

I-Plyometric pushups (i-Plyo Push up)

5.Push UPS ngokushaya izandla (Clap Push up)

 

6.I-Superman Push-UPS (Superman Push up)

7.I-Pushups enebhola lomuthi (iMedball Push up)

Ukuqeqeshwa kwevidiyo ye-Push UPS ngolimi lwesiRussia

1.Ukuqeqeshwa okuphelele: Imisipha yesifuba + Cindezela

Комплексная тренировка: Грудные мышцы + Пресс - Awukho Umculo

2. Ama-pushups ayi-3 aphezulu osesiswini sebele

3. I-Pushups: ungayenza kanjani i-Push-UPS

I-Pushups ingenye ye- izivivinyo eziyisisekelo ukuqinisa imisipha yomzimba ophezulu, ukuthuthukiswa komzimba jikelele, ukuthuthukiswa kokuqeqeshwa nokusebenza nokukhuthazela. Uma ubambe iqhaza elikhulu emzimbeni noma ehholo, qiniseka ukufaka ama-pushups ekuqeqeshweni kwakho.

Bona futhi:

Izikhali nesifuba

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