For those of you that do not want a gym membership and don’t have
enough space in your home for a complete workout area, dumbbell
exercises are the perfect solution. Dumbbell exercises allow you to work
almost every muscle group in your body. This article, however, will
focus on the muscles you want looking good before the summer season.
Seated Bicep Curls:
Begin seated with a dumbbell in each hand at your side. Then, slowly
lift the dumbbell up towards your shoulder, slightly rotating the
dumbbell so the grip bar is parallel to the ground. After, slowly lower
the dumbbell back to the original starting position, and repeat with the
other arm. The most important part of this dumbbell exercise is to keep
the stress on your biceps, and to keep the rest of your body still.
Dumbbell Crunches:
Lie face up on a bench with your knees bent at the end and your feet
on the ground. Hold one dumbbell to your chest with both hands, and lift
your head and upper body straight towards the sky, pause, then lower
back down to the bench. Combine this with a standing bend to get the
always-desired six-pack. Holding a dumbbell in one hand at your side,
slowly bend at the hips to the side of the dumbbell, keeping your arms
and legs straight and focusing on your core. Repeat on the other side.
Shoulder Press:
Holding a dumbbell in each hand standing up, begin with the dumbbells
next to your shoulders with elbows facing down. Then, push the
dumbbells above your head until your arms are fully extended, pause,
then lower to the starting position. Be sure to focus on your shoulders,
and not to use your back in order to lift the weights. If needed, this
exercise can be performed seated in a chair to provide support for your
back.
Dumbbell exercises are used to focus on specific muscle groups. If
you find yourself needing to use other muscles to perform these
exercises, use lighter dumbbells to keep the stress on the intended
muscle group.
2012年4月26日星期四
2012年4月25日星期三
Find an Exercise Program That Works for You
Whether you choose to exercise to feel better, look better, lose weight, follow doctor's orders, due to peer pressure or because you are tired of being out of shape, your exercise choices are nearly unlimited. Search the internet and you will find thousands of programs and styles and regimens. Which one is the best one? How do you choose from the vast array of choices? The best one for you is any of those. The best one for you is the one or ones you can do consistently.
Below are a few questions to ask as you search for an exercise program that suits you.
Why are you exercising?
If you are looking to lose weight, first start with your eating. You will not be able to out exercise poor food choices. But exercise geared toward weight loss is a product of time and effort. The more time you put into exercise the less effort you will need as long as you're raising your heart rate. If you are exercising to complete a specific event, spend a majority of your time on exercises geared toward that event.
How much time do you have?
If you have limited time, think twice before deciding to train for an Ironman or marathon. Find activities near your home or work so that you are not spending extra time getting to and going from the workout. Condense your exercise and increase the intensity so that you are able to maximize the time you have.
What resources do you have?
Do you own a home gym, a gym membership or have the money to pay for classes or personal training? Or are you filling milk cartons with water to simulate dumbbells? Gyms, workout rooms and personal trainers are great as they offer a broader variety of routines and equipment you can use to get moving. But running, hiking, and calisthenics can be done with no equipment and a limited budget.
What is your experience level?
Did you recently finish your eleventh marathon and looking to try something new or was your idea of exercise going from the couch to the refrigerator? If you are new to exercising or haven't exercised in some time, start slow. High intensity exercises are very trendy but jump into them too early and you risk injury and burnout.
Try swimming, fast walking or jogging, or low intensity aerobics. Or use smaller weights in a resistance training program as you learn proper form. As you gain strength and increase your breathing capacity you can raise the intensity.
What type of personality do you have?
Are you organized with a planner that activates your life or do you get up in the morning and decide where to go from there? Do you like to work out alone or do you prefer being part of a group? Do you work better with a goal in mind or does that just work to frustrate you?
Be careful not to choose a program that goes against your personality type. If you hate large crowds, don't choose a 10k event with 30,000 other participants or a crowded aerobics class. If you like to be a part of a group, think twice before deciding on ultra-marathons.
Mix it up and Keep moving.
The benefits of exercise, both physical and psychological are significant. Don't give up because you haven't found something that works for you. Try something new. The internet is a great resource for exercise programs. Find one and try it. Even if you like it, think about mixing it up to avoid burn out. A change will also work different muscles.
Getting your lungs in shape and your muscles taut is not a one size fits all endeavor. You are not the same as your neighbor, spouse or friends. Don't give up because their idea of exercise is not yours. Eventually, you will find something that clicks and your body and mind will thank you for it.
Below are a few questions to ask as you search for an exercise program that suits you.
Why are you exercising?
If you are looking to lose weight, first start with your eating. You will not be able to out exercise poor food choices. But exercise geared toward weight loss is a product of time and effort. The more time you put into exercise the less effort you will need as long as you're raising your heart rate. If you are exercising to complete a specific event, spend a majority of your time on exercises geared toward that event.
How much time do you have?
If you have limited time, think twice before deciding to train for an Ironman or marathon. Find activities near your home or work so that you are not spending extra time getting to and going from the workout. Condense your exercise and increase the intensity so that you are able to maximize the time you have.
What resources do you have?
Do you own a home gym, a gym membership or have the money to pay for classes or personal training? Or are you filling milk cartons with water to simulate dumbbells? Gyms, workout rooms and personal trainers are great as they offer a broader variety of routines and equipment you can use to get moving. But running, hiking, and calisthenics can be done with no equipment and a limited budget.
What is your experience level?
Did you recently finish your eleventh marathon and looking to try something new or was your idea of exercise going from the couch to the refrigerator? If you are new to exercising or haven't exercised in some time, start slow. High intensity exercises are very trendy but jump into them too early and you risk injury and burnout.
Try swimming, fast walking or jogging, or low intensity aerobics. Or use smaller weights in a resistance training program as you learn proper form. As you gain strength and increase your breathing capacity you can raise the intensity.
What type of personality do you have?
Are you organized with a planner that activates your life or do you get up in the morning and decide where to go from there? Do you like to work out alone or do you prefer being part of a group? Do you work better with a goal in mind or does that just work to frustrate you?
Be careful not to choose a program that goes against your personality type. If you hate large crowds, don't choose a 10k event with 30,000 other participants or a crowded aerobics class. If you like to be a part of a group, think twice before deciding on ultra-marathons.
Mix it up and Keep moving.
The benefits of exercise, both physical and psychological are significant. Don't give up because you haven't found something that works for you. Try something new. The internet is a great resource for exercise programs. Find one and try it. Even if you like it, think about mixing it up to avoid burn out. A change will also work different muscles.
Getting your lungs in shape and your muscles taut is not a one size fits all endeavor. You are not the same as your neighbor, spouse or friends. Don't give up because their idea of exercise is not yours. Eventually, you will find something that clicks and your body and mind will thank you for it.
2012年4月24日星期二
Parkinson's Disease fighter comes out with DVD
A Westport man in his 80s with Parkinson's Disease who published an exercise book to deter the ailment has issued a DVD.
Paul Green, 88, who has had the disease for almost 20 years, is the founder of the Never to Surrender to Parkinson's Foundation, a nonprofit focused on raising awareness of recent studies proving that exercise slows Parkinson's effects.
The 35-minute DVD, selling for $15, contains Zumba exercises set to reggae music by music group Mystic Bowie. It also includes rowing exercises demonstrated by Green. Proceeds will go toward the foundation's mission to spread the word about exercise's positive effects against the disease, according to a foundation news release.
About a year ago, Green, a Navy ensign during World War II, published "Nevah Surrendah to Parkinson's," a 38-page exercise booklet. The book, named afterWinston Churchill's famous "We Shall Fight on the Beaches" speech, is free.
Donations to support Green's efforts to raise awareness through the foundation's website, newsletters, media and other methods may be sent to Never Surrender to Parkinson's Inc., 15 Old Mill Road, Westport CT 06880.
Paul Green, 88, who has had the disease for almost 20 years, is the founder of the Never to Surrender to Parkinson's Foundation, a nonprofit focused on raising awareness of recent studies proving that exercise slows Parkinson's effects.
The 35-minute DVD, selling for $15, contains Zumba exercises set to reggae music by music group Mystic Bowie. It also includes rowing exercises demonstrated by Green. Proceeds will go toward the foundation's mission to spread the word about exercise's positive effects against the disease, according to a foundation news release.
About a year ago, Green, a Navy ensign during World War II, published "Nevah Surrendah to Parkinson's," a 38-page exercise booklet. The book, named afterWinston Churchill's famous "We Shall Fight on the Beaches" speech, is free.
Donations to support Green's efforts to raise awareness through the foundation's website, newsletters, media and other methods may be sent to Never Surrender to Parkinson's Inc., 15 Old Mill Road, Westport CT 06880.
2012年4月23日星期一
Pole dance your way to a better body this summer!
You’ve watched it on TV, read about it in the press and heard aboutcelebrities doing it, now you too can pole dance your way to a better body this summer in the comfort of your own home.
If you've not tried pole dancing then now's the time as it's the fitness trend that continues to grow in popularity in the UK, with pole classes in many gym chains. It's also proved to be more than a fad, with pole dancing bidding for a place in the Olympics alongside Cheerleading and Yoga.
Pole dancing is a full body workout that will help you tone up, lose weight and get fit - whilst having a great time and gaining body confidence. You’ll be amazed at the variety of exercises you can do with a pole, similar to exercises you might do in the gym, but using your own body weight for resistance. From chin ups and crunches to work your arms and abs, to pole climbs and swan holds for your legs and bum - you can work it all on a pole!
Pole Motion: Pole Fitness Volume 1 is a complete pole fitness workout on DVD, led by expert instructor Justine McLucas. The Pole Motion workout uses the pole to its maximum potential as a versatile piece of fitness equipment, which enables you to improve your fitness whilst learning an artistic skill.
You'll have fun, get fit and feel sexy whilst learning a complete workout routine, from warm up exercises through to spins, poses, toning and stretches, all accompanied by a great dance music soundtrack! Whether you're a beginner or already pole dancing, Pole Motion is the perfect workout.
The DVD includes easy to follow, step by step instruction with one of the UK’s elite polers Justine McLucas talking you through the moves including basic spins, poses, pole sits, floorwork and hand grips. There are 3 lessons, 4 routines, 3 tone up sessions to strengthen and tone muscles, a fun warm up routine around the pole, stretch out session and special bonus features including a pole terminology section. DVD RRP 14.99 GBP
If you've not tried pole dancing then now's the time as it's the fitness trend that continues to grow in popularity in the UK, with pole classes in many gym chains. It's also proved to be more than a fad, with pole dancing bidding for a place in the Olympics alongside Cheerleading and Yoga.
Pole dancing is a full body workout that will help you tone up, lose weight and get fit - whilst having a great time and gaining body confidence. You’ll be amazed at the variety of exercises you can do with a pole, similar to exercises you might do in the gym, but using your own body weight for resistance. From chin ups and crunches to work your arms and abs, to pole climbs and swan holds for your legs and bum - you can work it all on a pole!
Pole Motion: Pole Fitness Volume 1 is a complete pole fitness workout on DVD, led by expert instructor Justine McLucas. The Pole Motion workout uses the pole to its maximum potential as a versatile piece of fitness equipment, which enables you to improve your fitness whilst learning an artistic skill.
You'll have fun, get fit and feel sexy whilst learning a complete workout routine, from warm up exercises through to spins, poses, toning and stretches, all accompanied by a great dance music soundtrack! Whether you're a beginner or already pole dancing, Pole Motion is the perfect workout.
The DVD includes easy to follow, step by step instruction with one of the UK’s elite polers Justine McLucas talking you through the moves including basic spins, poses, pole sits, floorwork and hand grips. There are 3 lessons, 4 routines, 3 tone up sessions to strengthen and tone muscles, a fun warm up routine around the pole, stretch out session and special bonus features including a pole terminology section. DVD RRP 14.99 GBP
2012年4月22日星期日
How to Get Adequate Sleep for Fast Recovery and Optimal Performance
Exercising and playing sports are essential parts of living an
active lifestyle. Engaging in healthy activities like these is a great
way to maintain good health while also having fun during leisure time.
However, too much exercise, or improper exercise, can also cause
problems. Exercise causes natural damage to the muscles, joints, and
ligaments. This damage is also repaired naturally, however, which
results in an increase in cellular strength and functionality. In this
way, individuals who live an active lifestyle must take measures to
ensure the body may recovery afterwards and return to full strength.
Moreover, it is important to know how to prevent bodily injury both
during and after exercise. Specifically, one must exercise correctly,
safely, and get sleep well enough to provide the body with enough time
to make a full and natural recovery.
Workout and training exercises are vital, especially if you are a professional athlete. Through training regiments, both athletes and non-athletes develop their bodies in a number of ways that improve athletic performance. These include increasing mobility, flexibility, speed, dexterity, power, and endurance. However, overdoing the exercises and putting too much strain on the body may result in injury or other conditions that impede peak performance. The most common of these negative outcomes include sprains, muscle strains, stiffness, and lactic acid buildup. Athletes are always at risk from certain injuries especially involving their muscles, joints, and bones due to the physical activities they perform. Too much pressure and usage of muscles can deplete muscle energy and lead to the production of excess lactic acid. Lactic acid buildup, in turn, causes muscle burn, pain, and swelling.
The first way to ensure a fast and healthy recovery from exercise is to make sure that the activities are performed properly and safely. Moreover, it is important to perform exercises that do not exceed the body's natural limitations in terms of strength or flexibility. Exceeding the body's capacity for output, in this way, will cause overexertion and injury. Some people tend to intensify their exercises without actually consulting a trained health or exercise professional. In extreme cases, this can cause muscle tears, sprains and strains that may render the body inoperable.
Another way to proactively safeguard against injury, and thus set the stage for a fast recovery, is to adequately warm up prior to exercise. Warm up exercises improve blood and fluid circulation while also preparing the mind for the coordination needed to perform the specific act, or acts, of the exercise or sport. After every strenuous activity, it is also essential to provide the body sufficient time to rest in order for the worked out muscles, joints and bones to recuperate and rejuvenate. Sleep is an essential component when recovering and attaining optimum performance when playing sports.
Finally, one must sleep well in order to make a fast and healthy recovery after physical activity. This is critical because the body heals during rest periods, and nightly sleep states of 7-8 hours provide the ideal environment for both mental and physical regeneration. To get the best sleep, it would be a great move to invest in adjustable beds and comfortable mattresses and pillows. Adjustable beds are popular among world-class athletes because they offer the ability to change head or foot articulation, enabling the individual to adjust the bed so they lie in a position of least resistance to gravity. Adjustable beds do not only help users obtain the best sleep but they also help muscles, joints, bones and nerves to recover properly through proper sleeping position. Health experts recommend this sleeping position in order to promote proper blood and oxygen flow, which are very essential in the healing process of the body as well as in preventing conditions affecting the musculoskeletal system of the body.
In closing, it is important that both athletes and non-athletes take steps towards making a healthy recovery after physical exercise. First, one must make sure they are performing the exercises in a correct and safe manner. Then, one must warm up adequately before exercising to prevent muscle, tendon, ligament, or joint injury. Finally, one must sleep in a way that promotes blood, oxygen, and nutrient flow throughout the night to ensure the body receives the resources it needs to rebuild itself.
Workout and training exercises are vital, especially if you are a professional athlete. Through training regiments, both athletes and non-athletes develop their bodies in a number of ways that improve athletic performance. These include increasing mobility, flexibility, speed, dexterity, power, and endurance. However, overdoing the exercises and putting too much strain on the body may result in injury or other conditions that impede peak performance. The most common of these negative outcomes include sprains, muscle strains, stiffness, and lactic acid buildup. Athletes are always at risk from certain injuries especially involving their muscles, joints, and bones due to the physical activities they perform. Too much pressure and usage of muscles can deplete muscle energy and lead to the production of excess lactic acid. Lactic acid buildup, in turn, causes muscle burn, pain, and swelling.
The first way to ensure a fast and healthy recovery from exercise is to make sure that the activities are performed properly and safely. Moreover, it is important to perform exercises that do not exceed the body's natural limitations in terms of strength or flexibility. Exceeding the body's capacity for output, in this way, will cause overexertion and injury. Some people tend to intensify their exercises without actually consulting a trained health or exercise professional. In extreme cases, this can cause muscle tears, sprains and strains that may render the body inoperable.
Another way to proactively safeguard against injury, and thus set the stage for a fast recovery, is to adequately warm up prior to exercise. Warm up exercises improve blood and fluid circulation while also preparing the mind for the coordination needed to perform the specific act, or acts, of the exercise or sport. After every strenuous activity, it is also essential to provide the body sufficient time to rest in order for the worked out muscles, joints and bones to recuperate and rejuvenate. Sleep is an essential component when recovering and attaining optimum performance when playing sports.
Finally, one must sleep well in order to make a fast and healthy recovery after physical activity. This is critical because the body heals during rest periods, and nightly sleep states of 7-8 hours provide the ideal environment for both mental and physical regeneration. To get the best sleep, it would be a great move to invest in adjustable beds and comfortable mattresses and pillows. Adjustable beds are popular among world-class athletes because they offer the ability to change head or foot articulation, enabling the individual to adjust the bed so they lie in a position of least resistance to gravity. Adjustable beds do not only help users obtain the best sleep but they also help muscles, joints, bones and nerves to recover properly through proper sleeping position. Health experts recommend this sleeping position in order to promote proper blood and oxygen flow, which are very essential in the healing process of the body as well as in preventing conditions affecting the musculoskeletal system of the body.
In closing, it is important that both athletes and non-athletes take steps towards making a healthy recovery after physical exercise. First, one must make sure they are performing the exercises in a correct and safe manner. Then, one must warm up adequately before exercising to prevent muscle, tendon, ligament, or joint injury. Finally, one must sleep in a way that promotes blood, oxygen, and nutrient flow throughout the night to ensure the body receives the resources it needs to rebuild itself.
2012年4月20日星期五
Things You Should Know About Life Fitness Elliptical Trainer
There are hundreds of model elliptical trainers at the store, but
if you're only looking for a comfortable and an affordability trainer
then the Life Fitness elliptical trainer is the best machine for you to
be bought.
The Life Fitness elliptical trainer is known as a good cardio machine because this machine has several stride mode settings such as jogging, running, walking and sprinting. With perform some workout regularly with this machine can lower the chance for a heart attack, strengthen heart muscle, lungs muscle and get loss weight. This cardio machine burn more calories faster than other fitness machines.
The Life Fitness elliptical provides the stability and functionality when you are doing workouts. That is the main reason why this machine always be found in many top fitness gyms. The Life Fitness treadmill also easy for using, you will able do some variation workouts with this trainer in the short time. But before you go to purchase it at amazon, you must recognize which model is suitable for you.
If you ever workout with this elliptical trainer before you will feel the different sensation in your body after used it. That because you have trained your upper and lower muscles body at the same time. Many people do not know this great effect by using the elliptical trainer regularly. So in other word this great machine can we called as the efficient workout machine.
Another benefit comes from the elliptical trainer is saving your time (if you already bought it for your home gym). With an elliptical machine in your home you can skip the time for driving or walking to any fitness gym. And since you do workout in your home that mean you have saved your money by do not pay any monthly membership fees. You also can do workouts with elliptical machine while watching your favorite TV programs and importantly you can workouts as long as you want.
The Life Fitness elliptical trainer designed for a long-term use. The company also have a Research and Development team that help improve the quality their elliptical machines. The Life Fitness elliptical is built with wireless heart rate monitor via chest straps. One of their features that I love the most is the virtual trainer. With this feature I can create a customized workout program and connecting to the internet to get more fitness information. The Life Fitness elliptical is an amazing fitness machine that you will need to be stay healthy but still save your money.
The Life Fitness elliptical trainer is known as a good cardio machine because this machine has several stride mode settings such as jogging, running, walking and sprinting. With perform some workout regularly with this machine can lower the chance for a heart attack, strengthen heart muscle, lungs muscle and get loss weight. This cardio machine burn more calories faster than other fitness machines.
The Life Fitness elliptical provides the stability and functionality when you are doing workouts. That is the main reason why this machine always be found in many top fitness gyms. The Life Fitness treadmill also easy for using, you will able do some variation workouts with this trainer in the short time. But before you go to purchase it at amazon, you must recognize which model is suitable for you.
If you ever workout with this elliptical trainer before you will feel the different sensation in your body after used it. That because you have trained your upper and lower muscles body at the same time. Many people do not know this great effect by using the elliptical trainer regularly. So in other word this great machine can we called as the efficient workout machine.
Another benefit comes from the elliptical trainer is saving your time (if you already bought it for your home gym). With an elliptical machine in your home you can skip the time for driving or walking to any fitness gym. And since you do workout in your home that mean you have saved your money by do not pay any monthly membership fees. You also can do workouts with elliptical machine while watching your favorite TV programs and importantly you can workouts as long as you want.
The Life Fitness elliptical trainer designed for a long-term use. The company also have a Research and Development team that help improve the quality their elliptical machines. The Life Fitness elliptical is built with wireless heart rate monitor via chest straps. One of their features that I love the most is the virtual trainer. With this feature I can create a customized workout program and connecting to the internet to get more fitness information. The Life Fitness elliptical is an amazing fitness machine that you will need to be stay healthy but still save your money.
2012年4月19日星期四
Getting Huge Developing a Fitness instructor Earnings
If you are planning to create home primarily based company by simply being a health and fitness fitness instructor, you may be content to understand that the regular is actually $25,1000 in order to $50,Thousand each year. Nevertheless it will be based on just how anyone create your company and how anyone sell your self. For example, unless you make an effort to seek out clientele web hosting classes you will not make enough money.
Just like a fitness instructor, you have to discover ways to market on a lot of programs, which can involve advertising and marketing in the newspaper or neighborhood gym. It takes merely four buyers in order to fill up your whole week. Moreover, you’ll be capable of impose a fee regarding $25 per hour. As a minimum 15 hrs per week for every in the a number of clientele can lead to a good weekly income associated with $1000. Certainly, this can mean focusing it’s fourty several hours of their time each week within your job, however to ensure success, you have to maintain fully commited as well as devoted.
In the event that several energetic clients offer you at most $1000 weekly, this doesn’t happen think that it could be too difficult to find out various other clientele. Levels of competition differs from area for you to town, nonetheless, when publicize about just about all systems, you will be considerably in advance when compared with additional fitness coaches. For those who have a lot of fierce competition, you could possibly quickly deduce some kind of partnership together with coaches, passing coupled consumers with each other, and in many cases becoming a member of organizations jointly.
The main thing to creating income as online dating sites is always to enroll in conditioning companies along with fitness gyms. This lets you be revered one of many fitness community and you will probably realize that individuals will be happy to mail your details to prospects.
You may even train online physics games as well as celebrities. A few fitness instructors earn as much as $300 hourly associated with education for Style enthusiasts. Nonetheless, this is dependent upon your rivals.
If your brand is out there plus you’ve got a strong reputation as being a physical fitness trainer that produces final results. You’ll be able to increase your on an hourly basis fee close to $50 by the hour. Alternatively, you might have a bad several months and minimum consumers proven interest in your non-public sessions. This is very unsatisfactory, but the key should be to target what you can do to attract much more customers, instead of emphasizing the damaging. In case you retain established and also encouraged your own coach income will make you very wealthy.
Just like a fitness instructor, you have to discover ways to market on a lot of programs, which can involve advertising and marketing in the newspaper or neighborhood gym. It takes merely four buyers in order to fill up your whole week. Moreover, you’ll be capable of impose a fee regarding $25 per hour. As a minimum 15 hrs per week for every in the a number of clientele can lead to a good weekly income associated with $1000. Certainly, this can mean focusing it’s fourty several hours of their time each week within your job, however to ensure success, you have to maintain fully commited as well as devoted.
In the event that several energetic clients offer you at most $1000 weekly, this doesn’t happen think that it could be too difficult to find out various other clientele. Levels of competition differs from area for you to town, nonetheless, when publicize about just about all systems, you will be considerably in advance when compared with additional fitness coaches. For those who have a lot of fierce competition, you could possibly quickly deduce some kind of partnership together with coaches, passing coupled consumers with each other, and in many cases becoming a member of organizations jointly.
The main thing to creating income as online dating sites is always to enroll in conditioning companies along with fitness gyms. This lets you be revered one of many fitness community and you will probably realize that individuals will be happy to mail your details to prospects.
You may even train online physics games as well as celebrities. A few fitness instructors earn as much as $300 hourly associated with education for Style enthusiasts. Nonetheless, this is dependent upon your rivals.
If your brand is out there plus you’ve got a strong reputation as being a physical fitness trainer that produces final results. You’ll be able to increase your on an hourly basis fee close to $50 by the hour. Alternatively, you might have a bad several months and minimum consumers proven interest in your non-public sessions. This is very unsatisfactory, but the key should be to target what you can do to attract much more customers, instead of emphasizing the damaging. In case you retain established and also encouraged your own coach income will make you very wealthy.
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