(2) Increase the consumption of fat and sugar in the body. After the fat in food enters the body, it is decomposed into free fatty acids and triglycerides, which enter the blood and are stored in fat cells. If you eat more fatty substances, adipose tissue will increase. In addition, too much sugar food will be converted into adipose tissue and stored in the body. When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink.
Sports category
1. Endurance exercise
Endurance sports suitable for obese people include walking on the ground, climbing, jogging, cycling and swimming.
2. Strength movement
Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat and is suitable for obese people with good physique.
3. Ball games
Obese people with good constitution can take part in less intense ball games, while those with weak constitution can only take part in non-competitive ball games.
Match diet food
With the arrival of summer, all kinds of fruits are on the market, and the fruit market is dazzling. At this point, you might as well eat more fruits to lose weight.
1, watermelon
Watermelon is the most common and frequently eaten fruit in summer. Watermelon can not only quench thirst, but also help to lose weight. The water content of watermelon is incomparable with other fruits. Eating watermelon can induce diuresis, help digestion, help people to eliminate excess water in the body and maintain the normal operation of kidney function. Watermelon is a low-calorie fruit. Eating watermelon helps to lose weight, but it should be eaten in moderation, not in excess. Eating too much may lead to fat accumulation, which is not conducive to weight loss.
2. soup
Vegetable soup, winter melon soup and so on, as the first course, are the best appetizers in summer. Eat more liquid food before the staple food, and fill your stomach first, so you won't eat so many staple foods.
Step 3: vegetables
Tired of eating boiled vegetables and fried vegetables, you can turn onions, sweet peppers, pumpkins, carrots, asparagus and garlic into salads and vegetable cakes.
Step 4: salad
Salad is easy to make and healthy to eat. Soak and rinse vegetables and fruits, cut them into shreds and slices, add low-fat cheese, a handful of nuts, a small amount of spices and two pieces of bread, and it will be solved in one meal.
5, low-calorie drinks
In summer, many desserts such as ice cream can be seen everywhere. If you are not careful, a lot of mousse, Sweet Caffe, tea and soda will be swallowed. Unconsciously, a pile of heat accumulates in the body. It's very hot, we usually drink a lot of drinks, but our appetite is still strong, so we accidentally take in too many calories. The following refreshing drinks can help you get rid of excess calories and make you feel thin in summer. Specially recommended to make you carefree:
Herbal tea juice: half a glass of water, a bag of flowers and plants; It can detoxify, remove greasy and eliminate fat in a healthy way. Lemon juice: Add 1 slice of lemon 1/4 cups to half a glass of water to relax your body. Pomegranate juice, add some ice and a cold drink will be ready. Brew in boiling water, let it cool, and adjust the temperature according to personal taste.
6.kiwi fruit
Kiwi is rich in vitamin C and has always been a favorite fruit. Its special ingredients can decompose the protein eaten by people into small amino acids, which is beneficial to human absorption and reduces the chance of transforming into body fat or visceral fat accumulation. The water-soluble fiber (pectin) contained in kiwifruit can prevent the small intestine from absorbing the fat obtained from food, let the fat be excreted with feces, and reduce the chance of accumulation in the body. For people who like to stay up late or eat late, kiwifruit rich in actinidine digestive enzymes can effectively help digestion and reduce the burden on the stomach, which is a good partner for people to lose weight.
7.bananas
Many summer fruit diet meals contain bananas. Bananas have high sugar content, which can be digested immediately after eating and quickly replenish physical strength. Eating bananas will also make you feel full and reduce your appetite. Bananas are rich in dietary fiber, vitamin A, potassium and so on. And it has a good effect on the whole intestine, strengthening tendons, diuresis and soft stool.
8. Apple
Apples in summer fruits are slimming fruits. They are rich in pectin, which can help the intestines to combine with toxins, accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chewing the slightly hard apples slowly and releasing the ingredients will not only make you feel full, but also make the apples have low calories. It is a fruit that is often accompanied with fruit diet meals in summer. In addition, for people who often sit in front of the computer, eating apples also helps to absorb computer radiation.
Foreign weight loss campaign
Surfing to lose weight
Surfers mainly use the strength of legs, waist and arms when doing this sport. It is very effective for eliminating fat in waist, legs and arms. Surfing can not only improve the thermoregulation function, improve and improve the function of the digestive system of the heart and lung system, but also improve the coordination of the human body and make the body fit.
Surfing is an intense exercise, which can consume excess sugar in the body and turn some fat into consumption. It can accelerate the blood circulation of the whole body, enhance the respiratory function of the lungs, and deliver enough oxygen to all parts of the body. Adequate oxygen can not only lose weight, but also delay the aging of all parts of the body.
Specific method
aerobic exercise
Aerobic exercise and oxygen can fully ferment sugar and consume fat in the body, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It can improve health and reduce excess fat in the body. At the same time, it can also increase the content of serotonin in blood to normal level. Serotonin is a chemical component in the brain, which affects people's mood and personality. At the same time, low serotonin will increase the incidence of heart disease.
belly dance
If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you. Different from most people's imagination, belly dancing is not only as simple as twisting the stomach, but also involves a lot of back flip and body stretching, and its fitness effect is similar to yoga.
Ride a bike
Cycling is the most enjoyable and comfortable exercise. Not only can it help you shape beautiful leg lines, but if you are used to cycling to work, it can also help you avoid traffic jams and go to work easily! Why are you hesitating? Ride a bike to lose weight!
dance
Even if you start learning ballet when you are not in kindergarten, taking dance classes can be an interesting way for you to exercise! Latin dance, jazz dance, break dance, pole dance, or street dance, as long as you like and are interested, you can learn! Dancing can get rid of your excess fat through a lot of exercise! As long as you persist, your dream figure will come true!
Sports film
The advantage of sports movies is that they can realize the dream of fitness and weight loss without leaving home, especially for housewives. There is no need to make excuses to say that there is no dressing room to change clothes or that you are not used to a multi-person fitness room. You can follow the sports video at home and lose weight as you like without interference!
Physical therapy ball
If you pursue all-round physical fitness, then fitness balls are the best choice. Accompanied by soft music, you can relax wholeheartedly and integrate with the fitness ball in the most stretching posture, which is the highest realm of the fitness ball. A simple action can lose weight, and the effect is particularly strange!
health
This is familiar to everyone. Maybe many mm have been to the gym and tried. It's a pity that I'm too busy at work to find time to stick to it for a long time. However, fitness is still very fashionable. Fitness instructors will formulate corresponding weight loss methods according to different personal situations, which are particularly personalized and targeted!
Twist hula hoop
Hula hoop, also known as fitness circle, is a sport suitable for all ages. Regular participation in hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate. Moreover, hula hoop can also help the peristalsis of the intestine, help digestion and defecation, better assist slimming and help clear the garbage in the body, and achieve the beauty effect! Girls, what are you waiting for? Let's act quickly!
Single row drum
Roller skating is a sport that used to be a trend. Those roller skates remind people of their childhood, but roller skating is really a trend in London, especially among adults. If you live in a big city, you can often take part in pulley races and slide on the spacious avenue where people are not allowed to pulley!
rope skipping
Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.
Kick boxing
Kicking boxing, please don't associate it with "barbarism" and "violence". Kickboxing was originally introduced by boxers and professional aerobics players in New Zealand. The specific form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, which is the unique style of aerobics.
Thighs, buttocks and abdomen
Yes, this kind of fitness course is to exercise effectively in the place where fat is most likely to deposit on the body or the place you hate the most, such as the title! Join this fitness course and you will complete a series of exercises tailored for you!
climb mountains
Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising! But you should know your physical condition before climbing the mountain, and the old, the weak, the sick and the disabled should be cautious.
pilates
Running Pilates, from Germany, is a static fitness exercise, focusing on the training of body muscles and physiological functions, such as waist, abdomen, back, chest, buttocks and other parts, and controlling muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body. But mm must be practiced under the guidance of a professional coach.
Do you have a minute? Are you efficient? Is it environmentally friendly? In big cities, the pace of life is fast, the work pressure is high, and the high-density work arrangement makes life seem very fulfilling. However, in the long run, people's health will be seriously threatened. Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will suddenly improve a lot!
swim
Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.
tennis
Tennis is very suitable for urbanites. Tennis can promote the improvement of blood circulation system, consume excess calories, improve cardiopulmonary function, increase human immunity, improve disease resistance and recovery speed after illness, and achieve the purpose of improving health, physical and mental health.
volleyball
When the weather is fine, make an appointment with some relatives and friends to play volleyball easily, which can not only enjoy the warmth of the afternoon sunshine, but also enhance each other's feelings. In one hour, you will consume 378 calories!
Somatosensory action game
Wii fit is a unique somatosensory game, which uses the Wii balance board to play the game. In the game, players can swing from side to side to play hula hoop, twist their bodies to practice pitching skills, and even practice yoga with it!
sexual love
Science shows that regular sex life has ten health effects, which are helpful to exercise, increase hormone secretion, improve the disease resistance of immune system, prolong the life span of both men and women, and consume a lot of energy at the same time.
yoga
Long-term practice of yoga posture, pranayama and relaxation can prevent all diseases. Deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, increase oxidation and burn more fat cells, thus achieving good weight loss effect.
aerobic exercise
Losing weight is probably a headache all over the world. Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. This sounds boring. Maybe you have practiced, or maybe you didn't stick to it because the effect was not as good as expected or there were conditions and time constraints. The result is still fat! Pay attention to the key points of aerobic weight loss and design an aerobic exercise prescription for yourself, because only you know your body best.
Various aerobic exercises
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.
swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
bicycle; cycling
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Run (fast)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
rope skipping
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.
ball games
If you only pretend to exercise for more than ten minutes, you will only consume the sugar stored in your body in the process. After half an hour of exercise, you will start to use fat for energy consumption. The longer you exercise, the more fat you burn. Taking advantage of the fun of ball games and participating in those ball games that can be enjoyed indoors in the name of energy should meet the requirements of "Dongfeng".
billiards
The first billiard table in the world appeared in 1400. Before this, the rudiment of billiards activity was to dig holes in the outdoor ground and hit the ball into the hole with a wooden stick, also known as rolling ball. Later, the sport was changed from outdoor to indoor table.
The development from court aristocratic games to today's competitive and recreational sports is enough to show that billiards has tenacious vitality. Now snooker is the main way to play billiards, and the scoring game between two people is calm and tense.
Heat consumption: 90 calories/hour, which is equivalent to consuming a cup of milk tea.
Exercise effect: it exercises people's observation ability most and makes them more calm.
squash
Squash can be played by two people or by one person. Unlike tennis, it is almost impossible to play without a partner. The rules of squash are similar to tennis. Before everyone hits the ball, the ball can bounce off the ground once or bounce off the other wall once.
In the game, two people hit the ball alternately, causing trouble to the other side until one side can't save the ball. Never think that you can play squash just because you can play tennis. The difference between them can be realized in practice.
Heat consumption: 600 calories/hour, which is equivalent to consuming a large portion of pasta.
Sports effect: Because the squash court is small, the ball speed is fast and the ball path is unpredictable, participants must concentrate on it and greatly speed up their reactions and actions. Exercising cardiopulmonary function, muscles, joints and ligaments is also very helpful to improve flexibility, coordination and flexibility. Moreover, according to foreign sports medicine experts, in the same time, the amount of exercise and exercise effect of squash competition between players of the same level is 3-4 times that of tennis competition under the same conditions.
Physical therapy ball
Fitness ball is suitable for everyone to exercise, even those who need rehabilitation treatment. It can also be regarded as a rehabilitation tool with good fitness effect, especially for the spine and pelvis. It is relatively safe during exercise and is not easy to get hurt.
Heat consumption: 340 calories/hour, equivalent to a "snowstorm" consuming a cup of DQ.
Exercise effect: Fitness ball can improve people's flexibility, strength, balance, physical beauty and cardiopulmonary function. Ball games help you to exercise your whole body muscles, especially the waist and abdomen.
bowling
Bowling, also known as "ground ball", originated in Germany. Bowling is challenging to hit wooden bottles directly along the boardwalk. 10 years ago was one of the favorite sports of urbanites. There are relatively few people involved now, but it is still the choice of combining fitness and entertainment.
In the past, it used to be a means of business communication. You can make friends during sports, and it will never be affected by the weather, because there is no open-air bowling alley today.
Heat consumption: 180 calories/hour, less heat consumption, equivalent to a small bowl of white rice.
Sports effect: Bowling can not only promote health and enhance physical fitness, but also exercise people's will and improve their psychological quality. In addition, it is an aerobic exercise, long-term exercise, and also has the effect of losing weight.
ice hockey
Ice hockey is a game played by six people with clubs and ice hockey. Score a goal on the goal of the game. It is an exciting sport in which physical contact often occurs in high-speed sports. Ice hockey is played in the indoor skating hall. There are fences around the skating rink, with goals at both ends, and a goal area in front of each goal.
The stadium is divided into three equal areas by two broad blue lines. The central area is a neutral area with a blue playing circle in the middle, and the other two areas have four playing points. There are not many people playing ice hockey in China, and most of them are amateurs. Relatively speaking, there is a great possibility of sports injury.
Heat consumption: 700 calories/hour, which is the highest heat consumption in indoor sports, equivalent to a ham meal.
Sports effect: Ice hockey cultivates players' strength, endurance, speed, skill, determination and courage.
golf
In recent years, golf is a storm in the sports world, attracting almost all people who think they still have some golf charm to swing freely on the court. It's still a little cold to play outdoors, and the accuracy of swinging to find the feeling or practicing the sand wedge in the semi-open driving range is still good.
This sport, once called aristocratic sport, is now more popular. The price of buying clothes and renting venues is not much more expensive than tennis. once
Scientific method
The simplest exercise-jogging
When jogging, keep your upper limbs relaxed and your lower limbs elastic to prevent injury. Jogging posture doesn't have to be like a professional athlete, as long as you exercise at a relaxed speed. Relax your shoulders and avoid having breasts. Natural swing arm, even breathing, two-step or three-step breathing, is conducive to regulating lung function. Lean forward in a natural and comfortable range. If you lean forward too much, it will increase the burden on your back muscles; If you lean back, it will lead to excessive tension in the chest and abdomen muscles. Don't shake your torso from side to side or fluctuate too much. Send your hips naturally when your legs swing forward, and pay attention to the rotation and relaxation of your hips. Legs and knees swing forward and straighten, instead of lifting up. Lateral movement is easy to cause knee injury. Don't cross the calf too far, so as not to strain the achilles tendon due to excessive stress. Pay attention to the cushioning of calf muscles and achilles tendon when landing. When your feet touch the ground, gently touch the ground with your forefoot.
sit-up
The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful.
The correct way to do sit-ups is as follows: lie on your back on the floor mat, with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups.
Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. It should be slow, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.
The best performance of sit-ups: under 30 years old, it should be 45~50 times/minute; At the age of 30, it is best to reach 40~45 times/minute; At the age of 40, it should be about 35 times per minute; At the age of 50, we should strive to reach 25~30 times per minute. Women can lower their standards appropriately.
rope skipping
Correct posture: the upper arm and elbow are close to the body, and the rope is shaken with the strength of the forearm, and then the rope is shaken with the strength of the wrist. The height of the jump should be based on the rope just passing under your feet, and your knees are slightly bent.
Skipping rope should not be less than 4 times but not more than 6 times a week. Each skipping time should be controlled between half an hour and two hours. Too little can't get the effect of fitness, and overtraining for more than two hours will make the body extremely tired. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
hula hoop
Shaking the hula hoop is a kind of full-body exercise, which can achieve the effect of slimming.
But exercise time must be long enough. Because the intensity of hula-hoop shaking is not very strong, only by extending the exercise time and continuing to exercise to the stage of aerobic exercise can we consume the fat and excess calories stored in the body. How long should I shake it to achieve fitness effect? You may wish to refer to the "333" campaign promoted by the State Sports Commission. You exercise for at least 30 minutes three times a week, and your heart beats 130 times. Because the exercise intensity of shaking hula hoop is not enough, if you want to improve your heart rate, you must speed up the shaking.
Take the stairs every day
Taking the stairs is a very simple exercise, as long as you take fewer elevators every day and stick to taking the stairs. When walking, I tiptoe, but I have good muscles to tighten my calf, making it tight, thin and beautiful. As long as you walk for half an hour every day, you can lose weight well without wasting time. It is a standard way for office workers to lose weight. Of course, this is not limited to office workers, we can also walk around our home by ourselves.
heat consumption
Swimming: Consume 175 calories every half hour. This is a coordinated movement of the whole body.
It is beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.
Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.
Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.
Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.
Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.
Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise, which is of great help to the cardiopulmonary system and other organs, coordination, posture and weight loss.
Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.
Volleyball: It consumes 175 calories every half hour. It mainly enhances flexibility, resilience and physical strength, and is beneficial to the heart and lungs.
Four misunderstandings
One of the misunderstandings:
As long as you exercise more, you can lose weight. Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, you can only drink one or two cans of drinks or eat a few cakes, and the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet.
Myth 2:
Exercise on an empty stomach is harmful to health. People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. It is believed that moderate exercise, such as quantitative walking, dancing, jogging and cycling, 65438+ 0 ~ 2 hours before meals (that is, fasting) is helpful to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.
In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health.
Myth 3:
You can lose weight by jogging for 30 minutes at a time. Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the energy supplied by fat can reach 85.5% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.
Myth 4:
The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect. In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply only accounts for 15.5%. Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100 ~ 124 beats/min is most beneficial to lose weight.