#bosu ball training

[ancientroyalblood]

Balance and Stability Training for Functional Fitness

Mastering foundational exercises to improve balance, enhance stability, and prevent injuries. In the realm of fitness, balance and stability are often overlooked in favor of exercises that focus on strength, speed, or endurance. However, these attributes are essential components of functional fitness. Whether you’re an athlete, a weekend warrior, or someone looking to move better in daily life,…

[pulisicz]

Will you write something for Christian again?!!!?! I’m so sad he’s injured I miss him :’( I don’t have a specific idea but if you need one I’ll come up with something!! 💓🌟😚

one thing - christian pulisic

cause you’ve got that one thing

summary - christian and you were merely aquanauts. you had met a couple of times, but never properly. although the two of you had said no more than 10 words to each other, he still managed to catch feelings for you

pairing - christian pulisic x fem!reader

song inspo - one thing (one direction)

warnings! - none, pure fluff

word count - 1.9k

note - thank you so much for your request! and i miss christian too! i hope he is able to heal soon.

-

“coach berhalter, how many more water bottle do you need filled?”.

you had been working as a managers assistant for the us men’s national team, and apart from being away from your family, you enjoyed it a lot.

you had been a manager for your colleges basketball team which gave you some experience, but getting to be an assistant for the us men’s national team was something you never expected. you weren’t even studying anything in the sports field, in fact, your major was english.

“give me 20. i want them to last a good 30 minutes. thank you”.

you grabbed the wagon of the empty water bottles and started bringing them to the us locker room area. there was a room next to the actual locker room that had supplies, and the water station. you had started filling up the water bottles when you heard someone behind you.

“excuse me, hey, sorry, coach told me to bring you these 5 bottles to fill up”.

you turn around to see christian pulisic holding 5 water bottles, standing there, just a little awkwardly.

“oh, thank you! tell him i’ll be right out!”

christian gave you the bottles and ran back to the field. you finished filling the bottles up and hurried back to the field.

-

“hey coach, she said she’ll be right out”.

coach berhalter nodded and christian got back to practicing. they team had a good 3 hours of practice, which was good considering this world cup was a big one, and the boys were ready to bring their all. it was england v usa, and tensions were high. they couldn’t loose this.

y/n brought the waters out and like clockwork, all the boys ran to grab a bottle. after everyone had gotten their bottles, y/n made her way to the bench and sat down. she always had to stay relatively close incase coach, or any of the players needed something.

-

practice has come to an end and the boys went to their locker room to pack up and have a short team meeting. while they were in there, you cleaned up a bit on the bench, and the field, making sure everything was put away and organized.

the boys piled out of the locker room as you were finishing cleaning up. you could hear their loud laughing and music. “we’ll see you tomorrow, y/n” coach yelled.

“see you tomorrow coach!” you yelled back, still cleaning. it was just you on the practice field now. all alone. it was kind of nice though. all quiet.

“hey” you heard a voice from behind you.

“i asked coach if i could practice by myself a bit”.

it was christian pulisic. of course. you had nothing bad to say about christian, he was a nice person from what you could tell, and a great player. you just found it a little ironic that this is your second run in with him in one day.

“okay cool. do you need help setting things up again?”

“yeah that would actually be great if you don’t mind. sorry i’m asking this, i know you just put everything away”.

you could tell christian felt awkward about asking you to take everything back out again. you really didn’t mind though. you knew that these guys would train for 24 hours straight if it meant winning the world cup. it meant everything to them, so helping christian set things back up again was no problem at all.

the two of you started setting up cones and hurdles, placing them into straight and zig zag lines, making sure they were lined up correctly. you got a couple bosu balls out and practice dummies.

christian was practicing independently for a good 30-45 minutes. you sat in your usual seat near the bench and read a book, until christian came over to you.

“i have another favor to ask. can you be my goalie?”

you were taken at back, especially because you had never done anything goalie related before, and you certainly didn’t want to get hit hard.

“i promise i won’t hit you, at least not on purpose”.

you nodded your head and got up to go be goalie. how fun. being a practice goalie was never in the job description, but you have to go off book sometimes.

you spent the next hour practicing with christian. the two of you had done free kick, you obviously being the goalie, 1v1’s, passing drills, and then doing the cross bar challenge. you and christian had a lot of fun, although, you didn’t know if christian got anything out of this. regardless of the practice being helpful or not, the two of you had fun, and you got to know one another better.

“so you majored in english, you went to NYU, you work as an aspiring author, with the day job of working at a cafe? that’s honestly living the life of you ask me”.

“says the one who’s a famous soccer player, living in england, best friends with other famous soccer players, being in the usa men’s national team, and being rich”.

the two of you have a laugh while you get water and cool off. you both start picking up the cones, hurdles, and other random things on the field, putting them into various bags and bins.

“you know, you’re a pretty good player. did you used to play or something?”

“i played all throughout my childhood and into high school. i stopped freshman year of college”.

“oh that’s sick. what position?”

sick? that’s sick? you took a second to process that christian pulisic said you playing in high school was sick, as if that’s not what thousands of kids do in high school.

“center mid”

“i could’ve guessed. your footwork is really good!”

getting complimented by the christian pulisic would be your personality trait for the next, forever.

“this is kind of random, but would you want to go out to dinner tonight. the guys were planning on ordering in, and i’m up for more, you know? plus i think you’re really cool, and i wanna get to know you more”.

holy shit.

christian pulisic just asked you out, in probably the chillest, and most casual way possible. it took your brain to process what just happened. you obviously want to go out with him. who wouldn’t?

“i would love to!”

“okay cool. there is this place near our hotel that looked pretty cool. we could go at like 7:30? would that work?”

so this is for real. you are going on a date with christian pulisic before one of the biggest days of his life. he could be spending tonight with his teammates, but he wants to go out with you instead… unreal.

“that’s sounds great”.

—

christian was running late. he was never early, but definitely never late. he wanted to make sure he was down in the hotel lobby before y/n.

christian was getting more nervous by the second, which was rare for him. nervous christian was not a common sight. he only really got nervous before games, but for everything else, he was also calm about.

christian had wanted to ask y/n out for months, but since they had never really talked, it seemed weird to ask. ever since they first met all the way in august, he hadn’t been able to stop thinking about her. he didn’t know what drew him to her, all he knew was that she had something in her that he wanted. there was just that sparkle in her eye that he feel in love with.

at 7:25 y/n came down the stairs of the hotel to get to the lobby and christian was mesmerized. she wasn’t wearing anything too fancy, just a simple black slip dress. but there was something about her presence that out christian in a trance. when she finally got to the last step christian walked over to greet her.

“you look amazing! i mean, you are so gorgeous”.

y/n couldn’t hold back her blushing. she couldn’t believe this was real. the whole situation was spontaneous and a little funny, but nonetheless, she was over the moon.

“you don’t look too bad yourself”.

christian was wearing a simple black suit with a white button up underneath. the restaurant they were going to was definitely a fancy one, but not so much so, where they felt underdressed. when the two walked in, they were greeted with an amazing smell of food. it was warm inside, and had an amazing atmosphere.

-

the hostess seated you two in a booth, and to your surprise, christian took a seat next to you rather than across from you, which made you blush once again.

you had ordered your food and the two of you talked about your lives, simply enjoying each others company. at not point was dinner awkward. you both always found a topic to talk about or a joke to tell.

“so why did you want to ask me out?” you blurt out. the question had been on your mind since you left the field earlier in the day.

christian took a minute to gather his thoughts before he spoke.

“i noticed you a while ago. there was just something about you that i was so interested in, but i couldn’t figure it out. i’ve been thinking about you a lot, and after today, i realized that i do legitimately like you. not to say i didn’t like you before, but today i saw a new side of you. a non-working side of you. you’re funny and nice, and you are definitely a good soccer player”.

you turn to look at the table, trying to hide your dorky grin and blushed cheeks. you didn’t expect to hear christian say he’s liked you for a while. you always thought you went unnoticed on the team.

you didn’t know how to respond to him, not wanting to make things awkward. but as if christian had read your mind, he cupped your face with one hand and pulled you closer.

“you have no idea how long i’ve waited for this”.

and with that, he locks your lips together. the second you kiss him back, christian deepens the kiss. your hand makes its way around his neck as the two of you sit in the booth.

christian was the one to break the kiss, both of you grasping for air. the two of you couldn’t hold in your giggles. your foreheads are pressed together to block your laughing faces from others seated nearby.

you get the check from your waiter, and after paying you two decide to walk around before going back to the hotel.

you’re arms were linked with one another as you two talked. before you knew it, you were back at the hotel.

you gave christian a peck on the lips before walking towards the steps.

“y/n! same time and place tomorrow?” christian calls out. you give him a nod, which earns a shy smile from him.

“it’s a date”.

[xtinedancefit]

My Demon Slayer Muki Mice gym always gets me pumped up? 💪🏻

Did an easy chest and leg workout. My knee is still healing, and I don’t want to overkill my body.

Today’s Workout

20 min elliptical

1min plank

3x10 Dumbell Chest Press

2x10 Dumbell Chest Fly

2x15 Inclined Squats on a Bosu ball

2x15 Cross Body Reach

It’s “Fools Spring” down here in the south, so I’ll have to try C25K training before our next blast of winter comes.

[reediculouslyfit]

How to Design Your Own Home Gym with Lisa’s Favs!

Don’t think that you have to belong to a gym in order to get a world-class workout. World Renowned Fitness Expert, Lisa Reed specialize in getting amazing results in the comfort of your own home!

With a small investment up front, you can have all tools necessary to have a great work out without going to the gym. In the long run, you will actually SAVE money from not having a gym membership!

Lisa recommends the following equipment to get you started with your home gym:

1) Foam Roller- A powerful tool that allows you to self massage- that warms up the myofascial- a layer of connective tissue around the muscle that will reduces tightness, improves mobility and will stimulate healing! Trigger Point The Grid 2.0 is firmer & more rigid -deeper muscle tissue and Lisa also loves the MB2 Roller- Designed with two settings to ease tight muscles and stiffness in the neck and back, it can support proper posture and upper back mobility.

2) Mini Bands- These allow you to warm-up and activate muscles, reduce injuries and strengthen your hips, knees, feet, and core!

3) TRX Suspension Trainer. The TRX is allows you to use your bodyweight as resistance to perform hundreds of great exercises. We’re a big fan of using it for back exercises such as an inverted row/pull-up.

4) Dumb bells- Dumbbells are essential workout equipment to improve your strength. Choose 3 weights for your fitness levels-a light pair (5lbs), medium 10-12lbs and heavier 15-20lbs. If you need anything heavier you can use your kettlebell!

5)  Kettlebells (20-25 lbs. to 35-40 lbs). With only a few kettlebells you can perform all of your strength exercises AND get a great cardio workout simultaneously!

6) Resistance Bands- Get a workout in anywhere- home, or pack one in your suitcase to work out in a hotel room or anywhere outside!

  7) Medicine Ball- Provides weight-resistance training through a full range of motion. They are not just effective in gaining core strength, but will improve your endurance, increase power, assist in flexibility and coordination and you can perform these exercises in your own home!

4) Bosu Home Balance Trainer- Works your balance, strength, core, cardio and full body workouts! Challenges the entire body with integrated, multi-joint movements requiring muscle groups to simultaneously work together.

  5) Stability Ball- Lots of amazing exercises to improve strength, cardio endurance, and balance.

6) Stretching Strap- With a wide selection of loops will allow for a deep, controlled, personalized stretch for after your workouts and improve flexibility!

7) Vpod TENS Unit- It is an incredible recovery tool as well as warm-up, and activation tool! It will assist your muscles recover and heal in every day life, in addition to your workouts. It also helps healing from an injury or muscle tightness!

Shop here https://www.amazon.com/shop/lisareedfitness for links to Lisa’s Favs and Get REEDiculously Fit in the comfort of your own home!

How to Develop a Strong mindset to Get Fit At Home: 1.     Change your mindset from cardio to Strength train! Get rid of the “I must do more cardio” mentality to lose weight. Strength training burns more calories in the long run than cardio! Plus to feel that cardio feeling, just add movement exercises to your home strength circuits! (You might be thinking, “I at least need one machine to do my cardio”. You’d be surprised at what a great cardio you can get with a kettlebell, Bosu, or a TRX!) 2.     Get a workout buddy! Your partner, children, or one of your best bud- your pooch! 3.     Make a new music mix and make every other song fast paced to bump up your workout intensity! 4.     Purchase a LRF home workout program so you can stay on track of your goals and seeing and feeling the difference of all your hard work! www.lisareedfitness.com

Cheers to rocking the fit life all in the comfort of your own home! https://www.amazon.com/shop/lisareedfitness

[fitnesswarehouseaus]

How to Use a Bosu Ball for Effective Workouts

The Bosu Ball is a versatile piece of equipment that has gained popularity for its ability to enhance balance, stability, and strength. Whether you’re a beginner or a fitness enthusiast, incorporating this dynamic tool into your workout routine can deliver impressive results. To explore a variety of balance equipment, including the Bosu Ball, visit [Fitness Warehouse](https://fitnesswarehouse.com.au/collections/balance). Here’s a guide on how to use a Bosu Ball effectively for your workouts. 

Understanding the Bosu Ball 

A Bosu Ball, short for "Both Sides Utilized," is a half-dome structure with a flat platform on one side and a soft, rounded surface on the other. It allows you to perform exercises that challenge your stability, helping to engage core muscles and improve overall functional fitness. Its unique design makes it suitable for strength training, cardiovascular exercises, and rehabilitation. 

Getting Started: Basic Tips 

1. Master the Basics: If you’re new to the Bosu Ball, start with simple balance exercises. For example, stand on the rounded side with feet shoulder-width apart. This will activate your stabilizing muscles and improve posture. 

2. Safety First: Ensure that your Bosu Ball is placed on a non-slip surface to prevent accidents. Use a wall or sturdy object for support until you gain confidence. 

Full-Body Workouts with the Bosu Ball 

1. Lower Body Strength

- Squats: Perform squats on the rounded side of the Bosu Ball to target your legs and glutes while challenging balance. Begin with bodyweight squats, and as you progress, incorporate weights. 

- Lunges: Place one foot on the flat side and step forward into a lunge. This enhances stability and works the lower body effectively. 

2. Core Training 

- Planks: Assume a plank position with your forearms on the flat platform. The instability of the Bosu Ball increases core engagement. 

- Russian Twists: Sit on the rounded side with feet off the ground and perform twists to strengthen obliques and improve rotational stability. 

3. Upper Body Workouts 

- Push-ups: Do push-ups with your hands on the flat platform for an advanced upper-body challenge. 

- Dumbbell Press: Lie on the rounded side, holding dumbbells, and perform a chest press. The Bosu Ball supports your back while engaging core muscles. 

Cardio and Flexibility Exercises 

- Mountain Climbers: Use the flat platform to perform mountain climbers, adding a cardio element to your routine. 

- Stretching: After your workout, use the rounded side to perform stretches, such as back extensions and hamstring stretches, to enhance flexibility. 

Benefits of Bosu Ball Workouts 

Using a Bosu Ball not only builds strength and stability but also enhances coordination and prevents injuries. It’s an excellent tool for athletes, individuals recovering from injuries, or anyone looking to add variety to their fitness routine. 

Conclusion 

Incorporating a Bosu Ball into your workout can elevate your fitness game by targeting multiple muscle groups and improving balance. Start with simple exercises and gradually progress to more advanced routines as your confidence grows. For a wide selection of balance training equipment, including the Bosu Ball, check out Fitness Warehouse.

[biotronixcaresalesteam]

Biotronix Bosu Ball Physiotherapy Half Stability Trainer Exercise Ball

DURABLE MATERIALS: Made of high quality polyvinyl chloride. High-impact PP rubber is set with 12 shape retention rings and fixed to a high-density PVC base to handle weights up to 660 pounds!

SLIP RESISTANCE & ANTI-BURST: The exercise ball base is equipped with 6 anti-slip rubber feet, extra 1.2in thick base and anti-skid cloud texture, which can improve users' stability to a maximum extent, allows you to safely stand, jump, kneel, or lay on this balance trainer, achieving a completely worry free workout.

MULTIPURPOSE EQUIPMENT: This equipment features are strengthens muscles, improves posture, balance, and core stability, helps prevent back and spine pain.

PORTABLE DESIGN: A lightweight design combined with easy setup makes this an easy accessory to your next workout at the beach, park, or anywhere

The Balance Ball Trainer is one of the best investments to train mid-line strength and stability, as well as balance and coordination. Genuineite Balance ball is one of the most important pieces of equipment to meet your fitness goals. It's great for toning your arms, legs, abs and more… Pump up your fitness regimen by adding this awesome piece of equipment to your work-out routines

Bosu Ball Stability Trainer, Half Stability Ball for Physiotherapy, Physiotherapy Stability Trainer Ball, Exercise Bosu Ball for Rehab, Half Exercise Ball for Balance, Stability Trainer Exercise Ball, Bosu Ball for Physiotherapy

Contact us / What's app - 9711991264,9015251243,8076205625 ,8076549111 Website : www.solutionforever.com www.linktr.ee/biotronixcareinternational EMAIL : biotronixcareinternational@gmail.com ADDRESS : F-400, Sudershan Park ,Moti Nagar ,Near Gopal ji Dairy ,ND-110015 Location : Biotronix Care 097119 91264

[supremeassailant]

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[premiumsoc]

Top Physical Therapy Exercises for Sports Injuries

When dealing with sports activity accidents, consulting with an orthopedic physician in Fresno may be a recreation changer. At an orthopedics Fresno, you could get hold of personalized care that will help you get better, speedy, and effective. Physical remedy Physical games are regularly a cornerstone of this recovery technique, ensuring you regain electricity and mobility. Let’s dive into some top bodily remedy exercises advocated using the sports medicine clinic Fresno.

1. Stretching and Flexibility Exercises

Stretching is fundamental to any recuperation process. An orthopedic doctor Fresno will regularly propose particular stretches to enhance flexibility and save you in addition to injury. Common stretching sports include:

Hamstring Stretch: Sit on the floor with your one leg extended and the opposite one bent. Reach in the direction of your feet on the extended leg to stretch the hamstrings.

Quad Stretch: Stand on one leg. Then, pull your other foot toward your buttocks, and maintain it for a while. This stretch’s goal is the quadriceps.

Calf Stretch: Stand with a wall, place one foot forward, and lean toward the wall to stretch the calf muscle tissues.

2. Strengthening Exercises

Building energy within the injured place is essential for recuperation. At Orthopedics Fresno, strengthening exercises are tailor-made for your particular injury. Popular physical activities consist of:

Resistance Band Exercises: Using resistance bands, carry out movements like leg lifts, arm increases, and knee extensions to build muscle power.

Squats and Lunges: These physical activities fortify the lower frame, in particular the quadriceps, hamstrings, and glutes. Ensure proper form to avoid strain.

Core Strengthening: Planks, bridges, and stomach crunches assist in stabilizing the center, which is vital for standard frame electricity.

3. Balance and Coordination Exercises

Improving stability and coordination is essential, especially after a sports injury. sports medicine clinic Fresno regularly includes those physical games:

Single-Leg Stands: Stand on one leg for as long as possible, gradually growing the time to improve stability.

Bosu Ball Exercises: Perform sporting activities like squats and lunges on a Bosu ball to challenge your stability and coordination.

Tandem Walking: Walk in a direct line, placing one foot without delay in front of the alternative to decorate coordination.

4. Cardiovascular Conditioning

Cardiovascular physical activities assist in maintaining overall health and are a useful resource in recuperation. An orthopedic health practitioner in Fresno may advise low-impact sports which include:

Swimming: Provides full-body exercising without putting stress on the injured area.

Cycling: Stationary or outside cycling enables improved cardiovascular health at the same time as being gentle on the joints.

Elliptical Training: Offers a low-effect aerobic option that supports typical health.

FAQs

How soon can I begin bodily therapy after a sports injury?

It's quality to talk over with an orthopedic health practitioner in Fresno to decide the right time to start physical therapy. Typically, the remedy starts off evolving after the preliminary infection and pain have subsided.

How regularly must I do bodily remedy at sporting events?

The frequency of sporting events varies depending on the damage and your recuperation progress. An orthopedics Fresno will provide a customized plan, frequently recommending day-by-day or each-different-day period.

Can I do those exercises at home?

Many bodily remedy sporting events can be achieved domestically. However, it's critical to follow the guidance of a sports activities medication health facility in Fresno to make certain right methods and avoid similar injuries.

What ought I do if I revel in pain during sporting activities?

If you enjoy aches at some stage in physical activities, prevent them at once and consult your orthopedic doctor Fresno. Pain can indicate that a workout is just too strenuous or no longer appropriate for your damage level.

The Bottom Line

Recovering from a sports injury requires a nicely-dependent bodily remedy software. By following the guidance of an orthopedic medical doctor in Fresno and utilizing the knowledge of sports activities medicine clinics in Fresno, you could ensure a safe and effective recuperation. Incorporate those top bodily therapy physical activities to regain your power, flexibility, and overall health. Always remember to concentrate on your frame and search for expert recommendations to save you from similar injuries.

[randomrainman]

why jiu-jitsu will never be mainstream

I will preface this by saying that I absolutely love jiu-jitsu. Aside from debilitating and potentially permanent injuries from zigging instead of zagging, a perpetually bruised ego, and constant gasps for life from training partners using you as a sentient, pyjama-clad Bosu ball, it can be a beneficial fixture in one's life: it can allow for a (relatively) healthy form of stress relief, foster a cult environment in which people can learn from each other, and pressure-test difficult scenarios to achieve optimal results. Jiu-jitsu will also let you know, often in the most miserable ways possible, just how much you don't know.

In a sense, it is its very own Petri dish, complete with its own set of infections.

My Beginnings

The last-known picture of myself (with my 1SG) while I was still in the Army. Notice how perfectly our uniforms blend with the grass.

My jiu-jitsu journey could be classified as an accident, much like me. After I returned from Iraq in 2009, I was scheduled to attend Level 1 of the Modern Army Combatives Program, or MACP. Mandated by Army for NCO development, the week-long course purports to familiarise participants with the bare essentials of hand-to-hand combat, to include strikes and grappling. Though I had a few conflicts in earlier times in my life, I could hardly consider myself a "fighter", and, despite having an above-average PT score, my thorough unfamiliarity with combat techniques sapped my energy like a hungry mosquito in the middle of a blistering Philippine summer.

During live training on one of the final days of the course, I was partnered with someone who was much smaller than my 225-pound self; he could not have been much heavier than 170. This shouldn't be so bad, I thought nervously. What's the worst that could happen? The timer rang.

From the go, I deferred to the tried-and-true, time-tested, culture-spanning methodology utilised by many an untrained individual: the classic hnnngh. I huffed, heaved, and hnnnghed around this dude's short legs for 30 desperate seconds trying to get past them, and just as soon as I thought I was getting somewhere, the last thing I saw was a crotch fly toward my face.

My left arm and my head were suddenly incapacitated and trapped in a vise made entirely of human limbs. I saw every constellation in the known universe in those three long seconds, and it was then that I pulled out my trusty ace in the hole, a technique I had learned earlier to escape any position, no matter how dangerous -- furious and repeated taps. I stared at him with incredulity as he released me from the impending throes of unconsciousness. "What in the hell was that?" I asked laboriously, still struggling to regain my faculties. "A triangle," he responded. "I do jiu-jitsu." Neat.

A few months before my ETS in 2010, a friend and fellow Soldier I originally met in Korea, Larry, told me about a Brazilian jiu-jitsu gym near our home base of Fort Hood (now Fort Cavazos), and proposed that we both go. Why not, I thought, reflecting on my dismal MACP experience. I clearly have a lot to learn.

So I made my choice.

Myself (as a purple belt) and some new friends I had the privilege of training while in Afghanistan.

American Fight Company. Hardcore, I thought. But makes sense. A large, hand-painted mural of Royce Gracie's logo loomed over the gym's white mats, which teemed with students in equally white robes conducting warm-ups. I would apparently require one of those silly garments to train; to that end, I purchased my first "gi", as I learned they were called, and an accompanying crispy white belt. Ripping the plastic packaging open, I examined my new training apparel: the pants' stitching appeared to be quite tough, especially in the crotch area, and the collar on the jacket was extremely thick, especially when compared to my ACUs, which were made of one-ply toilet paper. Flowery embroidery enveloped the upper left of the gi top, whose black threads elegantly trailed down to a bold monochromatic patch on the lower lapel. "BREAKPOINT", it read. Gnarly.

Jarrod, a rugged Texan and veteran with a grizzled, grey-speckled beard, demonstrated a technique on a student. The tattered brown sash which encircled his waist danced through the air like ribbons in the wind as he floated from position to position, methodically settling into an armlock submission at the sequence's conclusion. Now it was our turns to try, and it went about as well as expected for me: I flopped all over my training partner, a much more experienced white belt, with all the grace and finesse of a disoriented three-legged deer, narrowly avoiding clobbering him in the dome with errant knees or heels as I practiced getting to the submission.

Then we had to go live.

To say that I learnt valuable lessons that day was an understatement: while I proved tough and indubitably capable of sustaining a lot of pain, it also made clear that I knew absolutely nothing about grappling, even if I was already pretty sure of that fact before. The trifecta of sheer top pressure, staving off innumerable submission attempts, and overall physical exertion filled my muscles with lactic acid and caused my lungs to burn with the intensity of a thousand thermonuclear explosions.

Despite my exhaustion and ineptitude, I was lauded for my perseverance, and that alone was enough to keep me returning to American Fight Company for more knowledge (and, of course, punishment). I received my first stripe on my white belt from Jarrod before accepting a contract in Korea, where I continued on the pathway of martial arts development in the realms of muaythai, jiu-jitsu, and eventually, mixed martial arts. Jarrod earned his black belt shortly after I departed.

Before my fight in Korea, during which I expertly tore nearly every ligament in my left knee (photographer unknown).

As of this post, I am a three-stripe brown belt, and by all measurable metrics, the world's most awful: I have two herniated cervical discs, including one fusion; my knees are shredded beef, and, in addition to being deconditioned, I experience a myriad of inexplicable, and often sharp, pains throughout my body. Nevertheless, my time around jiu-jitsu, both as a participant and a photographer, has afforded me the opportunity to make a variety of observations and criticisms about my beloved sport, which brings me to my point:

Jiu-jitsu will never be a mainstream spectator sport.

I can hear it already. "Hold your horses, buddy! It's more popular than ever!" Well, actually, you would be 100% correct. It is more popular and practiced than it ever was at any point in history, if only due to the fact that, as a standalone martial art, it is only a century old. An ever-growing list of celebrities, including Meta founder Mark Zuckerberg and actors Tom Hardy and Mario Lopez, have embraced the grappling art and have even competed in it.

If your martial art can make it into a popular show that is definitely not about your martial art, then something is working, even if no one has a clue what's happening. And yes, even if you're black, I will not call you "master".

The appeal to training it is in its relative ease of access: there is no real bar for entry for anyone regardless of sex, age, or previous martial arts experience, and it is possible for a practitioner to train indefinitely and (mostly) without injury so long as you are doing so safely and intelligently (which I did not, hence my injuries). While competition is encouraged as a test of skill and willpower, it is not a requirement, and a practitioner can advance up the ranks if deemed appropriate by a "professor", as we call sometimes call black belt instructors in BJJ. That said, there is an obvious distinction between popularity as an activity and ubiquity and appeal as a spectator sport, hence this article.

Jiu-jitsu is cursed. No, as far as I know, there aren't any warlocks hidden deep in the forest conjuring hexes specifically to sabotage the community, but it suffers from the same inherently self-limiting handicap as its ancient, much more established, and slightly more naked and action-packed grappling counterpart, wrestling. For all the cartwheels, blast doubles, and the plethora of exciting techniques at a grappler's disposal, its appeal to an audience pales in comparison to striking arts, whose concussive forces produce emphatic impacts and easily discernible and *ahem* striking results. When a precisely placed punch slips through an opponent's guard and leaves them splayed lifelessly on the canvas, relieved of consciousness, there is very little doubt as to what happened and how: somebody just got knocked the fuck out.

The aftermath of Muhammad Ali vs. Sonny Liston II, as captured by Neil Leifer, a sport photojournalist, in 1965. It is likely the most famous shot in all of sporting.

Rulesets such as those of the Abu Dhabi Combat Club (ADCC) and UFC Fight Pass Invitational, itself a derivative of ADCC rules, encourage excitement by penalising grapplers for inaction, but, while these parameters effectively force activity, it must be noted that such constant movement is not necessarily endemic to and can even run contrary to the essence of jiu-jitsu, which emphasises control. Scrambles and chaos do indeed ensue when neither player has control over the other, but what happens when a person has passed their opponent's guard and is working toward a submission? I recall a particular scenario during the 99kg finals 2022 ADCC Worlds in Las Vegas.

With no lack of effort, Kaynan Duarte, the 2019 ADCC's +99kg champion, had just passed fan favourite and 2019 ADCC silver medallist Craig Jones' nearly impenetrable guard, securing the mounted position as the exhausted Mexican Ground Karate grandmaster attempted one of his infamous bottom-side Ezekiel chokes on the powerful Brazilian. The ten-thousand-strong crowd in attendance at the Thomas & Mack Arena erupted in what sounded like a peculiar mix of awe and disappointment. Craig spammed his usual array of unorthodox submission attempts from bottom as Kaynan sought to secure a finish of his own without undoing any of his previous endeavours.

Only one person I can think of will attempt to submit you while you have double unders in mount. Also, if you flip this image, Craig is mercilessly strangling Kaynan from inside his guard, and also in thin air. Photo by Clayton Jones Images (me).

Then something strange happened.

Unsurprisingly, there were warnings for inactivity, but as more time passed without a submission from Kaynan, the penalty points started racking up -- and very quickly. At one time, the negatives were so high that they were equal to the positive points Duarte accumulated from successful passes, which would mean that, had the match ended at that time, the score would have been tied, and it would go into overtime; had he not relented and maintained the position, Craig would have actually gone on to win the match by negatives. Kaynan did go on to score additional points to win and cement himself as the 2022 99kg ADCC champion, but it was nonetheless one of the most bizarre things I have ever witnessed in combat sports.

While absolutely no one wants to see two heavily perspiring people lying motionlessly atop each other for 15 entire minutes like the world's worst attempt at coitus, it is patently absurd that someone who is being controlled can become the victor in a contest primarily dictated by superior control -- that is, unless the dominant player is deliberately stalling and making zero attempts at finishing. The onus should ostensibly lie on the controlled player to facilitate their own escapes and counterattacks.

Furthermore, while strength and conditioning are quintessential elements of any combat athlete's regimen, gratuitous stalling calls put the "art" in "artificial"; they distill the essence of what makes jiu-jitsu formidable in self-defence by overly emphasising physicality and athleticism over technical prowess and forcing competitors to take unnecessary risks, often costing them matches (and however many pennies are being offered) in the process. Of course, competitors are free to go absolutely bananas at their own discretion (and spectators' delight), but that should not be mandatory.

Even after many years of training, I simply cannot fathom how Floyd can so deftly dodge a flurry of lightning-fast punches and fire off perfect counters all in one motion.

Let's take an example from boxing's Floyd Mayweather. Widely regarded as one of the greatest boxers of all time and known largely for his finely tuned defensive acumen, his style has been decried for being "boring" and too conservative. He was derided for "running" during fights due to what people perceived as fear or an attempt to avoid action, when, in actuality, neither were true: he had incredible ability to avoid punishment in the pocket and proved to be a very effective counter-puncher. More importantly, he embodied what it means to be a boxer: to hit and not be hit. He understood that being consistently clobbered in the noggin for brownie points is stupid, and developed a method which allowed him to remain both relatively unscathed and undefeated as a professional. And winners get paid.

You know who usually doesn't get paid? Losers, and especially jiu-jitsu people who lose. There are certainly outliers in that regard, to be sure, but ultimately, if you are not running a major YouTube platform and/or creating entertaining monetised content, doing seminars, selling loads of instructionals, heading an association or major gym, or competing and winning a lot (or a combination of some or all of these), you really aren't making much, which, when considering that top competitors are professional-level athletes who, more often than not, dedicate their livelihoods to jiu-jitsu, is rather pathetic.

One of the very few people who have managed to make it using only jiu-jitsu, which says a lot. Photo by CJI (me).

The sport is plagued by a glass ceiling and is largely a closed circuit in which, generally, the only people who generate income for jiu-jitsu people are other jiu-jitsu people or combat sports entities and enthusiasts. Almost no one, perhaps aside from ultra-hardcore BJJ enthusiasts, would care to purchase a pay-per-view of IBJJF Pans or Who's Number One like they would a UFC event, and the attendees of the most prestigious events, such as the ADCC World Championships, are almost entirely composed of jiu-jitsu people, many of whom possess only a rudimentary understanding of the rules of the contests they watch.

...and the rules are always changing. Is back control worth three points? Four points? Will I get an advantage for this near-takedown? Is this EBI overtime or sudden death? Nearly every organisation has its own individual ruleset, typically geared toward action, some sort of decisive conclusion, or an amalgam of the two. For example, some submission-only rulesets will call a draw if no finishes occur, and other sub-only entities such as the Eddie Bravo Invitational have three overtime shootout rounds in which competitors start in common finishing positions. The International Brazilian Jiu-Jitsu Federation, or IBJJF, utilises a position-based point system, and the ADCC ruleset emphasises wrestling and rewards action by strongly penalising inactivity or deliberate stalling, and features overtime rounds in the event of an even score or no submission.

Emma Reusing executes a head-and-arm throw at the 2021 IBJJF Worlds. Photo by CJI (me).

While there are certainly merits to facets of these rules, such as the need to keep score and to encourage finishes, the fact remains that, for as much as grappling has grown, there is no real cohesion, regulation, or sanctioning entity in jiu-jitsu. The oft-criticised IBJJF long sat atop the heap as the governing body of all matters jiu-jitsu, but as the sport evolved and outgrew its competitive and regulatory confines, its influence has weakened, although it maintains an iron grip on yes-gi matters. While uncertainty regarding rules can be a recurring theme throughout sports, the lack of parity between the various jiu-jitsu rulesets in addition to the relative absence of a central administrative entity for athlete matters sows confusion amongst viewers and even causes doubts about its legitimacy as a sport to be taken seriously.

The Silver Lining

A select few individuals' attempts at pouring money into grappling may have bolstered the sport's profile, yet few entities have provided a decent payout for participants or winners, even if backed by nearly unlimited resources, and, in some cases, the vast majority of the resources spent have largely gone to every aspect of the grappling event except the athletes, which are the entire reason your event exists.

We don't have the broad appeal of team sports like basketball and soccer or the visceral impact of striking arts, and dorks who wear profanity-laden, dubiously labelled, or flamboyantly coloured clothing articles (or lack thereof) and hug each other aggressively for up to hours at a time in a niche sport that no one understands can hardly afford to take themselves seriously, so it stands to reason that someone has to get top-level competitors a decent chunk of change in lieu of spectatorship.

Some second thoughts, if you will.

Enter Craig Jones, the knight in silver armour, wielding duffle bags full of duckets and plans to upend the status quo via an eponymously named invitational, commonly referred to as CJI (like me, but with more value), and frequently mispronounced "CGI". The Craig Jones Invitational, which occurs concurrently with ADCC 2024, boasts a $3 million budget, most of which goes to athletes, and promises $1 million for winners of each division. Hosted in the Thomas & Mack Arena, CJI competitors will battle it out in a Karate Combat-inspired depression dubbed "The Alley", and will debut MMA-influenced rounds and an open scoring system. High-profile legends are also rumoured to be participating.

Marcelo Garcia explains a technique at the ADCC "Super Seminar" prior to the 2022 ADCC world championships. Photo by CJI (me).

And it's all streaming on YouTube.

Craig makes several valid points, namely, regarding venues and production. Ultimately, while marketing is certainly paramount in terms of fostering interest, if the sport as a whole is to grow, it must be organic in nature. Grandiloquent displays of pomp and circumstance alone don't bolster the profile of a sport -- people must also be curious about the sport itself. Being "the best" of a thing is useless if no one cares about the thing, and you cannot artificially fill shoes you are not currently capable of wearing.

However, an increased payout will inevitably attract more competition and competitors, which has a net benefit for the sport.

Except by some miracle, jiu-jitsu will indefinitely drift along down the river of obscurity, discovered and embraced by a select few, but never truly understood or even recognised by the general public, who still think judo people kick and that we do some form of weird extraterrestrial taekwondo. I would love nothing more than to be proven wrong regarding the future of this art we have come to hold dear, but at the very least, the professionals who have become the face of this game through years of steroids hard work and sacrifice should be able to afford to make a decent living from their passions.

|the kid|

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Surf Workout: Enhance Your Performance with Effective Exercises

Introduction

If you have a burning desire for surfing and wish to hone your skills on the ocean, then search no more! This exhaustive manual will introduce you to surf workouts that are specifically designed to elevate both your physical fitness as well as competence while riding waves. Our guide covers everything from developing core muscles, bolstering endurance levels and other exercises which cater extensively towards enhancing performance in surfing. With these effective workout routines at hand, better mastery of this water sport is achievable without delay.

Importance of Fitness in Surfing

Surfing requires more than just leisure time, as it is a challenging athletic pursuit that necessitates stamina, poise, and resilience. It's critical to maintain optimal physical fitness levels whether you're new or seasoned in the sport to optimize your water experience while preventing injuries. Customized workouts engineered for surfing can dramatically enhance both your skill level and pleasure involved with this activity.

 Core Strength: The Foundation of Surfing

To achieve a fruitful surf workout, it is essential to enhance your core muscles. They have an important function in steadying your body on the board and executing moves with accuracy while surfing. Undertaking exercises that pinpoint abdominals, obliques, and lower back can boost balance and mastery when catching waves.

Recommended Exercises for Core Strength:

1.To perform planks, maintain a straight line from your head to heels while holding the position for 30-60 seconds.

2.Sit on the floor with your knees bent and feet raised, then hold a medicine ball or weight while rotating your torso back and forth - this is known as Russian Twists.

3.Lie on your back and elevate your legs straight up towards the ceiling. Gradually lower them without letting them touch the surface.

Cardiovascular Endurance: Building Stamina for Long Sessions

To surf efficiently, you need muscular power and stamina to propel yourself out to the lineup, catch waves skillfully, and ride them all the way back. Regular cardiovascular training has its benefits: it allows for quicker paddling speeds; prolonged surfing stints in key spots as well as optimizing every wave caught hence enhancing your overall experience on the water. Integrating aerobic exercises into your everyday workout routine can foster higher endurance levels essential for excellent surfing performance..

Effective Cardio Exercises for Surfers:

1. Swimming: Engage in regular swimming sessions to build endurance and strengthen the muscles used for paddling.

2. Running or Jogging: Incorporate running or jogging into your routine to improve cardiovascular health and leg strength.

3. Cycling: Go for bike rides to increase leg endurance and cardiovascular fitness while enjoying the outdoors.

Balance and Stability: Essential for Riding Waves

To ride waves successfully, it's crucial to maintain balance and stability on a surfboard. Focusing on exercises that work out your proprioception and stabilizing muscles can boost your capability of staying steady while navigating through different wave conditions. Adding training programs geared towards improving balance in surfing workout sessions will surely heighten both skills proficiency and self-assurance when hitting the waterwaves.

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Balance-Enhancing Exercises for Surfers:

1.Exercises for One Leg:

Perform squats, lunges or reaching exercises while standing on one leg as a form of practice.

2.Exercises with a Bosu Ball:

Incorporate a Bosu ball into your routine to enhance the difficulty of squats, planks and push-ups by testing your balance and stability.

3.Training with a balance board.

Acquire a balance board to mimic the sensation of riding on a surfboard, resulting in enhanced proprioception and core stability.

Flexibility and Mobility: Preventing Injuries and Enhancing Performance

To prevent injuries and optimize your surfing ability, it is essential to uphold flexibility and mobility. Tense muscles can limit the scope of movement resulting in imbalances that heighten vulnerability both inside and outside the waves. By integrating stretching exercises into your surf workout regimen, you'll be able to combat tightness by improving joint mobility while enhancing overall performance.

Stretching and Mobility Exercises for Surfers:

1. Dynamic Stretching: Perform dynamic stretches such as leg swings, arm circles, and torso twists to improve blood flow and range of motion before surfing.

2. Yoga or Pilates: Attend yoga or Pilates classes to improve flexibility, balance, and core strength, all of which are beneficial for surfing.

3. Foam Rolling: Use a foam roller to release tension in tight muscles and improve tissue quality, aiding in recovery and preventing injuries.

Final Thoughts

By adding a workout routine tailored to surfing, you can greatly improve your performance and experience in the sport. Prioritizing core strength, cardiovascular endurance, balance and stability, flexibility as well as mobility will result in becoming a more skilled surfer with confidence to tackle any wave ahead of you. Therefore get ready for action by putting on your trainers while carrying along your surfboard since these effective surf workouts are here to elevate your game.

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A Bosu Ball is an essential tool for improving balance, strength, and flexibility. Perfect for home or gym workouts, it challenges your body by engaging stabilizer muscles during exercises like squats, push-ups, and core workouts. The Bosu Ball can be used for both beginner and advanced fitness routines, making it a versatile addition to any workout plan. Its unique design allows for a range of low-impact exercises while still delivering maximum results. To explore more fitness equipment like the Bosu Ball, visit Fitness Warehouse and enhance your training experience today!

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Winter Fitness: Skiing Exercises and Cold-Weather Workouts to Boost Your Snow Sports Performance

Winter is here, and that means it's time to hit the slopes and enjoy the thrill of skiing and other winter sports activities. But to make the most of your time on the mountains, it's essential to prepare your body with targeted exercises and cold-weather workouts. In this comprehensive guide, we'll explore a range of skiing exercises, snow fitness tips, winter sports training, and cold-weather workouts to help you enhance your performance, reduce the risk of injury, and make the most of your winter adventures. 1. Skiing Exercises: 1.1 Squats: Squats are a fundamental exercise that targets the lower body muscles required for skiing. Stand with your feet hip-width apart, lower your body as if sitting back into a chair, and then return to the starting position. Add weights or resistance bands to increase the workout intensity. 1.2 Lunges: Lunges strengthen the quads, glutes, and hamstrings while improving balance and stability. Step forward with one leg, lowering your body until both knees form 90-degree angles. Push back to the starting position and repeat with the other leg. 1.3 Wall Sits: This exercise is excellent for building leg endurance, essential for holding skiing positions for extended periods. Lean against a wall with your feet hip-width apart and slide down until your knees are at a 90-degree angle. Hold this position for 30 to 60 seconds before standing back up. 1.4 Core Work: A strong core is crucial for stability and control while skiing. Incorporate exercises like planks, side planks, Russian twists, and bicycle crunches into your routine to engage the abdominal muscles, obliques, and lower back. 2. Snow Fitness: 2.1 Cardiovascular Training: Skiing requires cardiovascular endurance, so engage in activities like running, cycling, or swimming to build stamina and improve overall fitness. Aim for at least 150 minutes of moderate-intensity cardio exercises per week. 2.2 Plyometrics: Plyometric exercises enhance explosive power and agility, both essential for navigating the slopes. Include jump squats, box jumps, and lateral jumps into your workout routine to boost strength, speed, and coordination. 2.3 Balance and Proprioception: Improve balance and proprioceptive abilities by incorporating exercises like single-leg stands, Bosu ball exercises, and yoga poses like the Tree pose into your fitness regimen. This will help develop better stability and control while skiing. 3. Winter Sports Training: 3.1 Interval Training: Skiing involves bursts of high-intensity activity, followed by periods of recovery. Mimic these demands by incorporating interval training into your workouts. Alternate between short bursts of intense activity (e.g., sprinting, jumping jacks) with periods of active recovery (e.g., walking, light jogging). 3.2 Strength Training: Include compound exercises like deadlifts, kettlebell swings, and cable rows to improve overall strength and power. These exercises target multiple muscle groups and help enhance the functional movements required for winter sports. 3.3 Flexibility: Keep your muscles supple and reduce the risk of injuries by incorporating stretching exercises into your routine. Focus on areas such as the legs, hips, and back to maintain flexibility and range of motion. 4. Cold-Weather Workouts: 4.1 Layering: When exercising in the cold, layering is crucial to regulate your body temperature. Start with a moisture-wicking base layer, add an insulating mid-layer, and finish with a weather-resistant outer layer. Don't forget hats, gloves, and warm socks! 4.2 Warm-Up Properly: Before hitting the slopes, warm up adequately to prepare your muscles for the cold weather. Perform dynamic stretches, such as leg swings, arm circles, and light jogging to increase blood flow and prevent injuries. 4.3 Hydration and Nutrition: Staying hydrated is just as important in the cold as it is in warmer temperatures. Drink water regularly and maintain a balanced diet rich in carbs, protein, and healthy fats to fuel your body for optimum performance. 1. Skiing exercises 2. Snow fitness 3. Winter sports training 4. Cold-weather workouts Conclusion: By incorporating skiing exercises, snow fitness tips, winter sports training, and cold-weather workouts into your fitness routine, you can improve your skiing performance, reduce the risk of injuries, and make the most of your winter sports adventures. Remember to tailor your training regimen to your specific needs and consult with a professional if you're new to these activities. Stay active, stay safe, and enjoy the exhilarating winter sports season ahead! Revitalize your diet with Puravive's Superfood Blend. Packed with essential nutrients, our blend is the perfect addition to your daily meals, supporting your diet and overall health. Experience the power of superfoods with Puravive. Check out the Puravive Superfood Blend Product Page. Read the full article

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First introduced by David Weck in the year 2000, the BOSU Pro Balance Trainer (aka the Half Blue Exercise Ball) has remained an industry standard for over two decades. The innovative design is uniquely equipped for training on both the round top and flat base portion of the unit (BOSU = “Both Sides Utilized”). The patented, dually over-molded platform offers next level stability, and is meant to withstand continual daily gym usage. Athletes of any skill level and from any discipline can benefit from using the BOSU Pro Balance Trainer for a wide range of movements; from core and cardio work to basic balance and mobility drills.

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Unlock Your Full Potential A Comprehensive Guide to Fitness Training Exercises

Embarking on a fitness journey is a transformative experience that not only shapes your body but also enhances your overall well-being. Incorporating a variety of fitness training exercises into your routine can provide a holistic approach to health, targeting different muscle groups and improving cardiovascular fitness. In this comprehensive guide, we'll explore a range of exercises that cater to various fitness levels and goals, ensuring you can customize your workout regimen for optimal results.

Cardiovascular Exercises:

Cardiovascular exercises are crucial for enhancing heart health, burning calories, and improving stamina. Include activities like:

Running/Jogging: An excellent full-body workout that boosts cardiovascular health.

Cycling: Low-impact and great for building leg strength.

Jump Rope: Improves coordination, burns calories, and elevates heart rate.

Swimming: Works multiple muscle groups while being easy on the joints.

Strength Training Exercises:

Building and maintaining muscle mass is vital for overall strength and functionality. Incorporate these strength training exercises:

Weightlifting: Focus on compound movements like squats, deadlifts, and bench presses.

Bodyweight Exercises: Include push-ups, pull-ups, and squats for functional strength.

Resistance Band Workouts: Provide resistance for muscle engagement without heavy equipment.

Kettlebell Exercises: Enhance strength, flexibility, and balance.

Flexibility and Mobility Exercises:

Improving flexibility and mobility is often overlooked but is crucial for preventing injuries and maintaining joint health. Include:

Yoga: Enhances flexibility, balance, and mental focus.

Pilates: Strengthens the core, improves posture, and increases flexibility.

Dynamic Stretching: Incorporate dynamic movements to warm up muscles before workouts.

Foam Rolling: Aids in muscle recovery and improves flexibility.

High-Intensity Interval Training (HIIT):

HIIT combines short bursts of intense exercise with periods of rest, offering an efficient way to burn calories and improve cardiovascular health. Sample exercises include:

Burpees: Full-body exercise that combines squats, push-ups, and jumps.

Mountain Climbers: Engages the core, shoulders, and legs for a dynamic workout.

Sprints: Boosts metabolism and cardiovascular fitness.

Balance and Stability Exercises:

Enhancing balance and stability is crucial for injury prevention and overall functional fitness. Include:

Single-Leg Exercises: Lunges, squats, and leg raises on one leg.

Bosu Ball Exercises: Challenges stability and core strength.

Balance Exercises: Standing on one foot, heel-to-toe walk, and stability ball exercises.

A well-rounded fitness training program encompasses a variety of exercises to target different aspects of physical fitness. Remember to tailor your workout routine to your individual goals, fitness level, and any medical considerations. Consistency is key, so find activities you enjoy to make your fitness journey sustainable and rewarding. Always consult with a healthcare professional or fitness expert before starting a new exercise regimen, especially if you have any pre-existing health conditions. Embrace the journey, stay committed, and unlock your full potential through a diverse and balanced approach to fitness training.

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