Body lift - basic exercise for abdominal muscles. An alternative name for the exercise is flexion of the torso.

Like any other abdominal exercises, lifts work out the entire complex of abdominal muscles at once. The upper and middle sections of the rectus muscle receive the greatest load. This exercise is very similar in mechanics to crunches, only unlike them, it involves lifting the middle part of the body from the floor.

Press training: why, when and how many times

Let's look at the main points related to the peculiarities of training the press and analyze several options for the exercise.

Why download the press

For example:

• Keep your belly flat, not round.
• To reduce the load on the spine, to prevent back pain.
• For greater strength of the abdominal muscles, which is sure to come in handy in life.

When

It is best to do sit-ups at the end of your workout along with other abdominal exercises. At the beginning of classes, it makes no sense to train the press. Much more ahead important exercises, in which you need to follow the technique. Let's leave power for them.

Do not confuse abdominal exercises with a hitch. These are independent exercises aimed at a specific muscle group. After them, you also need to do stretching.

How many times do you need to train the press

Opinions are different. Someone trains the press every day. Some once a week. The best option is purposefully twice a week. In general, sit-ups are a very versatile exercise, so they can be done daily at home in an easy mode, or hard twice a week.

Trunk lift options

Lifting the house on the floor

Option 1 (easier)

Prepare a fitness mat. Put it in a warm room, exclude drafts:

1. We lie down on our back, press the lower back to the floor, bend our legs slightly at the knees. We fix our hands behind the head or on the chest. We spread our elbows to the sides.
2. We start bending the body from the head. Pull the chin towards the chest. For some, this performance is enough. For some, you need to stretch further so that the back comes off the floor after the head and neck.
3. Get to the maximum possible point for you and go back. Do 10-15 repetitions, depending on your fitness level.

Option 2 (harder)

Lie down on the mat:

1. The legs are slightly bent at the knees and raised above the floor to an angle of 45-60 degrees. You can cross them. We recommend that you do not raise your legs to a right angle with the floor, otherwise the whole point of raising them disappears.

Option 3 (as safe as possible for the lower back)

Stele rug:

1. We lay down with our feet to the sofa or chair so as to throw our legs on it, bent at the knees by 90 °. This is a very comfortable position for pumping the press, as your legs will be fixed.
2. We repeat points 2 and 3 from the previous option.

The training plan for each is very individual. Usually the exercise is performed in 2-3 sets of 12-15 repetitions. Since there is no burden here, you can do more once.

Lifting the torso from a prone position can be done daily, gradually increasing the number of times. We work through burning and pain in the muscles. Your back shouldn't hurt.

Performing in the gym

On a Roman chair

The Roman chair is more of an exercise than a machine. The bottom line is this: the legs are placed in special stops, the pelvis is on the seat, and the body can be tilted back and down without the risk of falling.

Today you can find a lot of modifications of Roman chairs, on which the body is lifted. Some of them look like incline bench for the press (usually the slope is 30 degrees), the rest are hyperextension simulators.

Let's start with the classic version, when the back has no support under it:

1. Set the desired distance from the chair to the footrest. The correct distance is when the rollers are located on the ankle, and not on the lower leg.
2. Lie down face up. Hands can be left behind the head, or crossed over the chest.
3. We go back. Someone says that the back cannot be arched, someone, on the contrary, advises doing it. If you can do the exercise with a straight back and it doesn't cause you pain, do it. If it hurts, try rounding your back.
4. Lower yourself until your torso and hips are in a straight line. There is no point in going even lower.

On an incline bench

The same technique is also suitable for the option with a Roman chair with an inclined back. Attach the bench to Swedish wall, if it is a stand-alone unit, or adjust the backrest angle to 30° in the Roman chair:

1. We fix the legs in special stops, the rollers should hold on to your ankles. There should also be cushions under the heels.
2. We lie down on the bench. The head should be below the pelvis.
3. Hands behind the head or on the chest. We begin to rise to the knees. You can reach your knees, you can stop earlier - be guided by how you feel.

Your task is to do 2-3 sets of 12-15 reps without weight or more. If you are going to use weights, reduce the number of repetitions to 8-10, depending on the severity of the weight. Exercise can be done 1-2 times a week.

Different angles and load severity

The greater the angle of the bench, the harder it is to lift the body. And the less danger for the lower back. 15° - initial slope. It is already hard to work on it, this is the norm.

Angle of 45 and 60 degrees provides a heavier load. You can work even without weights.

Remember that the “upside down” position is dangerous with high pressure surges, which is accompanied by blackouts in the eyes, dizziness, and tinnitus. The older you are, the stronger these feelings will be. Be careful with the choice of the angle of inclination, for most it is better to perform the torso at an angle of 30 °.

What to look out for

The nuances are as follows:

• We hold the weight between the back of the head and neck, if we use weights.
• Exhale up, inhale down.
• You can put weight on your chest - it will be easier and safer.
• If the leg rollers leave bruises (for girls) - place a piece of foam rubber.
• You can do full slopes or partial.

Trunk raises on a Roman chair can be done in any yard where there are 2 adjacent pipes parallel to the ground different levels(sit on one, fasten legs under the second).

When you want to do yoga, but too lazy to get up, go to a workout, it's time to start doing these 14 easy, but very useful exercises.

1. We swing the inner side of the thigh, get rid of body fat.

How to do: lie down on your stomach. We put our hands under our heads. Legs are straight at the knees. Bend the right leg at the knee and place the foot on the shin of the left leg. Tighten your buttocks as much as possible and tear off your right knee just a couple of centimeters from the floor. Don't move your hip. Hold on for a few seconds. Lower your knee to the floor. Repeat on the left side.

How many times: 5-6 on each side.

2. We make the legs slim and inflated.

How to do: we lay down on our back. Hands along the body with palms down. Raise your legs to 35 degrees and draw a big zero in the air with both feet.

How many times: 10 on each side.

How to do: lie down on your stomach, stretching your arms in front of you. Raise your legs and arms, tighten your buttocks. Don't wring your neck. The curve of the neck should continue the line of the spine. Stay as long as possible in this position.

4. Bicycle. We tighten the legs and get rid of varicose veins.

How to do: lie down on the floor, pressing the lower back to the floor. Hands behind your head. The palms are not fastened into the castle. Your knees should be bent at a 45 degree angle. We alternately move our legs as if you are riding a bicycle (the left elbow touches the right knee and vice versa). We do about a minute.

5. Leg swings lying on your side. Perfect buttocks.

How to do: lie down on the right side. Legs are straight at the knees. We put one leg in front of us, leaning on the elbow. Move the left leg as high as possible. The right leg can be bent slightly to maintain stability. We change sides.

How many times: 5-6 on each side.

6. We strengthen the muscles of the back.

How to do: lie on your back, arms to the sides, bend your knees. As you exhale, roll from one side to the other, while tensing your abdominal muscles.

How many times: 6-8 on each side.

7. Clam pose. We fight cellulite.

How to do: lie on your side with your knees bent. Put your hand under your head, the other lean on the floor to maintain balance. Slowly raise the leg lying on top 20 cm from the floor. Slowly lower it back down. Repeat with the other side.

How many times: 10 on each side.

8. Strengthen the paraspinal muscles.

How to do: lie on your back, press your legs to your chest, grab them with both hands. Tightening your abdominal muscles, make slow rolls from one side to the other. Run time: about 1 minute.

9. Minimum effort, maximum benefit for the gluteal muscles.

How to do: lie on your right side, bending your right leg at the knee. Raise your left leg slowly up to 45 degrees. Lock in this position for 30 seconds - 1 minute. Lower your leg slowly down. Do the same on the other side.

10. Iron abdominal muscles and strong back muscles.

How to do: lie down on your stomach, hands under your head. Raise your head, lift your shoulders and chest off the floor. Don't rush to do rotational movements body to the left, then to the right.

How many times: 5 on each side.

11. Cobra pose. We strengthen the back, swing the muscles of the hands.

How to do: lie face down, legs straight at the knees, bend your arms at the elbows, placing your palms under your shoulders. We lean on our hands and while inhaling we raise the body, head. Try to arch your back and pull your shoulders back. Fix for 30-60 seconds.

12. Some Pilates.

How to do: lie on your side, bending your knees, arms at your sides. Press your right leg to the floor with your knee. Place the bent left in front of the knee of the right. Raise left hand and make a circular motion with it over the right hand and head lying on the floor. Return to starting position. Change sides.

How many times: 5 each circular motions to each side.

13. Lifting the pelvis lying down. Treasured cubes. We remove the "breeches" on the hips.

How to do: lie on your back, arms along the body, palms down. Bend your legs at the knees. Raise the pelvis maximum height. Do not raise your head and do not lean on the back of your head. When lifting the pelvis, the feet, arms, head and shoulders should be pressed to the floor. Fix for 2 sec. Gently lower the pelvis without touching the floor. The body must be in tension.

How many times: by 5.

14. And finally, do not forget about horizontal running.

What are you doing?

Horizontal running.

A tucked up "flat" stomach has been in vogue at all times. About how to reset excess fat ok and acquire harmony of forms, the instructor advises gym Moscow sports club"Hellas" Maria Alexandrovna Sklezneva.

"BURNING"

One of the most effective exercises for strengthening the press. It fully works out the rectus abdominis. Starting position - lying on your back, hands behind your head, legs bent at the knees and lying on a chair.

As you exhale, raise your head and shoulder girdle, tear off the shoulder blades from the floor (lower back pressed to the floor!), linger in the upper position for about 3 seconds. On an inhale, slowly return to starting position, and without rest, continue the exercise.

The exercise can be made more difficult by holding a dumbbell in your hands or by straightening your legs up and keeping them on weight while performing the exercise.

Important!!! Don't just lift your torso. namely "curl", rounding the back. Do 20-30 reps, rest 15-30 seconds and do the exercise again.

"REVERSE TWISTS"

Starting position - lie on the floor, arms along the body, legs straightened up. Very slowly, without lifting your lower back from the floor, as you exhale, lower your legs down to parallel with the floor. The upward movement is just as slow and controlled.

The lower back is pressed to the floor all the time, the legs are lowered to the level until the lower back “lets go”. Try to repeat this exercise 10-15 times. This is where the rectus abdominis will work.

"BIKE"

Starting position - lying on your back, hands behind your head, legs bent at the knees. Your task is to touch the opposite knee with your elbow, and try not only to pull your knees to your chest as much as possible, but also to raise your upper body as high as possible. Legs are on weight all the time! Try to repeat the exercise 15-20 times.

LIFTING THE BODY FROM THE SIDE POSITION

Work out oblique abdominal muscles. Starting position - lying on your side, one hand behind your head, the other rests on the floor. Your task is to raise the upper body as high as possible, linger a little at the top point and return to the starting position. Try to do 10-15 reps.

"SIDE TILT WITH DUMBELLS"

Exercise for the oblique abdominal muscles. Two features distinguish it from ordinary tilts to the side: the stomach is "drawn in" and the pelvis is "fixed". Try to overcome 50-100 slopes in each direction. Dumbbell weight - from 3 to 5 kg.

Remember: doing snatches will not bring any benefit. Not a day without gymnastics: find 15-20 minutes a day and devote them to working on the abdominal muscles - the results will not be long in coming.

* In each exercise, do a minimum 15-20 repetitions y is the best option. The more repetitions you do in ab exercises, the better: burning and pain is a sure sign that the abs have "worked" well.

* Abdominal muscles recover very quickly, so rest interval between exercises - no more than 30 seconds.

*Performing another exercise, stay longer at the top.

* The most common mistakes when working out the press - "inattention" to the lower back and too high speed when doing the exercise.

* Hold your breath while lifting. This protects the spine from injury, as rib cage becomes for spinal column sort of like a protective frame.

* Reach forward not at the expense of the neck and arms, but tensing and contracting the abdominal muscles.

* Learn to endure the pain- for the press it is a severe necessity.

I wish you the best in your pursuit of excellence.

Mistake: crunches for abdominals

If your goal is to strengthen your whole body, don't waste time doing crunches that supposedly strengthen your abs. This exercise only flexes the spine and increases the stoop that suffers from leading people. sedentary image life. Besides, it misleads you. Remember: no amount of twisting will help to remove fat from the abdomen.

That's right: plank

The key to a strong and toned body is to train the rectus abdominis. Do the plank exercise more often. Lie on the floor face down, resting on your arms bent at the elbows and the ends of the outstretched legs. Try to keep your shoulders and hips at the same level and stay like that for 10 seconds. Take a 5 second break and then repeat. After doing the exercise 5-6 times, you will understand how difficult it is.

Mistake: training the thigh muscles while sitting on the simulator

Do you think that by working on the simulator while sitting, you can strengthen the outer thigh muscles and quickly remove fat in the so-called "riding breeches"? Unfortunately, the outer thigh muscles don't really work in this position. Instead, the piriformis muscle of the pelvis and the short internal muscle hips. Their overstrain leads to pinching of the sciatic nerve, which can cause painful sciatica. In addition, you cannot remove fat in certain areas of the body by training individual muscles. Here it is important to choose proper diet by changing your diet, and doing regular exercises for the whole body. This is the only way to remove fat from problem areas.

Right: raising legs while lying on your side

Until your hips get thin from general training It is very important to strengthen the hip abductors so that you can stand firmly on your feet. To prevent injury, do the exercises lying down. Lie on your right side, focus on your right forearm. Rest your left hand on the floor in front of you. Using your hands, lift the top ( left leg) 10-30 cm from the floor, but not too high, otherwise other muscles will start to work. Hold the raised leg for 5 seconds, then lower and repeat the exercise 10 times. Roll over to the other side and do the same with the other leg. Here, your load will be your body weight and this will give fantastic results for increasing muscle tone.

Error: raising arms with dumbbells up

The purpose of this exercise is to cause muscle tension. middle line your body and activate the work of the shoulder muscles. The problem is that you can end up overworking your shoulder joint and causing pinched nerves. Or, worst of all, get injured in the shoulder joint.

Correct: lifting dumbbells in front of you

This exercise is for training deltoid muscle shoulder, while it will save the shoulder joint from overload. Stand straight, lower your arms with dumbbells down. Raise them in front of you at shoulder level, but not higher, then slowly lower them down. Repeat 10 times. Use light dumbbells and increase their weight gradually, professional fitness trainers advise.

Mistake: pulling the bar down behind the back

Any exercise that breaks the straight spine under load is potentially dangerous, especially if it involves the neck, the most fragile part of the spine. By their very nature, behind-the-neck push-ups require the person to arch the neck and head forward and break the straight line of the back, which can cause strain or strain on the neck and spinal muscles or worse, herniated discs.

That's right: push-ups with traction in front of the chest

The key to getting in good shape is to make it work big muscles back, while maintaining the safety of the neck and spine. Stand in front of the bar of the simulator in a pose football goalkeeper with arms raised up. Grab the bar with both hands in front of you. Sit on the seat of the machine, pulling the bar down with straight arms. Keep your back straight, do not lean back. And think about how to pull your chest up to the bar, not the bar to your chest.

Error: leg extension on a simulator with a seated load

This popular machine is designed to train the quadriceps femoris. However, with its help, it is easy to injure the legs at the knees, which are in the wrong position here. Lifting a load in such a way that the entire load is on the ankles is endangering a knee joint that is not designed for it. If you have joint problems or use too much resistance during an exercise, you can easily get hurt.

That's right: split squats

This exercise is safer because it puts the knees in a natural position. Lunge with one foot forward in a half split so that the knees of both legs can be bent into a 90-degree squat. With a straight back, begin to slowly squat and rise, shifting your body weight onto your front foot (the back foot acts as a stand to keep you from falling). Raising the back leg, as shown in the photo using a stand, you can increase the load on the muscles. Repeat squats with one leg 10 times; then switch legs.

Mistake: side bends with dumbbells in hand

Here is another exercise that does not give the effect you expect. You thought it would help strengthen your obliques, but it doesn't work. On the contrary, there is unnecessary tension on the spine and soft tissues of the back, which act as shock absorbers for the spine. This creates a risk of rupture of the intervertebral discs.

Correctly: side plank

A simple exercise to train the oblique muscles of the abdomen, which allows the spine to maintain a safe straight position. Starting position: lie on your side, support on the forearm bent arm perpendicular to the shoulders. Bend your free arm and place it in front of you. Slowly lift and lift your hips off the floor, tensing your abs. Keep your torso in one line from head to toe. Hold this position for 10 seconds, and then slowly return to the starting position, rest for 5 seconds. Repeat 3 times and roll over to the other side. Do the exercise on the other side 3 more times.

Error: stretching the back muscles on a simulator with a load

Stretching the muscles is very helpful in strengthening the core, but over-stretching will lead to very different results. It is especially dangerous to do this on the simulator as shown in the photo. If you have a natural curvature of your back and have excess belly fat, you are at risk of injury to your lower back. Using weights on a machine increases the risk of throwing off your balance.

Correct: “swimming” on a hemisphere (bosu ball)

Train your back muscles with this simple yet effective exercise. Lie face down on top of the bosu ball. Extend your arms and legs so that your body is in a comfortable position on the ball. Start "swimming" by raising your right arm and left leg first; then reverse them while balancing on the ball. Repeat the movements at a moderate pace after 30 seconds.

Mistake: hanging leg raise

There are many ways to do this exercise. You hang from the bar and raise your bent or straight legs to waist level. You assume that you strengthen the core by forcing the muscles of the abdomen and thighs to work. Most people try to raise their legs and hips too high, which can cause hip muscle spasms and damage to the spinal discs, as your weight puts more stress on the spine and twists it. In addition, shoulder joints can also suffer if your weight is too large.

That's right: exercise "hunting dog"

This yoga exercise trains the core well without overstraining the muscles that flex the hips. Get on all fours, leaning on your knees and hands. Stretch your left leg and right arm in one line, then slowly bend them, bringing them closer to each other so that the elbow of the left hand touches the right knee. Repeat stretching and bending 10 times. Do the same with the right leg and left arm.

Error: push-ups on the hands on the simulator

Many women dream of strengthening their arm muscles in order to wear open sleeveless dresses. But training the triceps by doing push-ups on the simulator is very dangerous. shoulder joint is one of the most mobile compounds in our body, but it is the least stable. With such push-ups on the simulator, you bring down all your weight on your shoulder and the result can be a joint injury.

Right: triceps stretch

Choose a machine with a bar hanging on a cable. Grasp the bar with both hands shoulder-width apart and pull it down to align your forearms so they are parallel to the floor and your elbows are pressed to your sides. Press your hands into the bar and straighten your arms down, then slowly raise them to waist level, bending at the elbows parallel to the floor. Repeat 10 times. When you are in a standing position, you are also exercising the core muscles that keep your torso upright.

Mistake: standing chest exercises

Exercises with dumbbells in your hands are good for strengthening the muscles of the chest, right? But it's wrong if you do it standing up. Gravity is your enemy here: you think your chest muscles are working, and the weight is pulling down and you are just injuring your shoulder joints.

That's right: exercises for the chest, lying on your back

This is easy to fix: Lie on your back, grab a pair of dumbbells, and extend your arms with the dumbbells high above your chest. Slowly spread your arms out to the sides, bending your elbows and letting your shoulders drop. Then slowly raise your hands and return them back to their original position, as if hugging a big tree. Do 10 reps.

Many people want to have a pumped press. This is especially true now, in the summer season.
Among people far from sports, there is an opinion that the creation of cubes on the stomach is a very long, painstaking and laborious process.

Professional athletes and amateur athletes do not share this view. The abdominal muscles are considered the simplest muscle group, easily located to progress.

You can pump the press by simply lifting the body from a position lying on your back. It is this exercise that we will base our training program. But before planning a workout, consider a few nuances.

How long will it take?

How long it will take to complete the pumping depends on the starting conditions. There are several criteria by which you can determine the approximate amount of work. It:

1. Fat. Many athletes do not take into account the most important factor - the percentage of fat. The fat layer on the stomach will not allow you to show off the press cubes, you simply will not see them, even if you pump.
2. Body type. As you know, there are three main body types:a) Ectomorph. thin bones, thinness, low percentage subcutaneous fat. It is ectomorphs who find it easiest to develop abdominal muscles without much effort.b) Mesomorph. Average, which can easily lose and gain body weight.c) Endomorph. People with a high percentage of subcutaneous fat, a massive bone skeleton. They have the hardest time developing abs and burning belly fat.
3. Heredity. Remember the physique of your parents, the hereditary factor also plays an important role.

Dieting

To burn subcutaneous fat and gain relief, you must adhere to a strict diet. This is especially true for those whose fat layer takes up more body weight than muscles. Thin ectomorphs, too, should not relax, otherwise you can keep your thinness, but gain belly fat.

Our diet is based on protein. Eliminate or greatly moderate the consumption of all low-quality and fast carbohydrates, namely:

1. Sweets, sweets, chocolate.
2. Carbonated drinks.
3. Bakery products.
4. Sugar.

If there is a wild desire to eat something sweet, then the above products are best replaced with fruits, such as an apple or bananas. But even they should not be abused. Also, you should not lean too much on long carbohydrates, including rice, buckwheat, potatoes, etc.

The approximate ratio of carbohydrates to protein should be 1 to 3. Protein should be of high quality, that is, animal, not vegetable. Lean meats, poultry, eggs, seafood, and low-fat dairy products are preferred.

Meal times also need to be taken into account. The morning diet should consist of a carbohydrate base, for example, oatmeal with fruit. In the middle of the day, a small portion of carbohydrates is consumed, with protein.

For example, rice chicken breast or buckwheat with fish. Don't forget the vegetables too.
Evening meal - exclusively protein. It is best to eat a pack of cottage cheese or a piece of fish, with a light vegetable salad.

However, when drawing up a diet, it is worth considering the characteristics of your body and physique. The best option- contact a nutritionist or trainer in the gym.

We sleep right

With a broken sleep pattern or lack of sleep, it will be extremely difficult to change your body. Muscles grow during sleep, and with its lack, they are exposed to the action of the stress hormone - cortisol. It, in turn, inhibits growth and impedes progress, even if proper nutrition and exercises.

With heavy physical exertion, for the fastest growth, it is recommended to sleep for about 9 hours. But we want to pump only the press, so 7-8 hours will be enough for us.

Some anatomical theory

As you know, there are two parts of the press - lower and upper. Pretty much everything people think of as pumped abs is top part. lower muscles not so easy to develop. This requires a long diet and a targeted load, it is on lower part belly.

What you need for exercise

A definite advantage, when pumping up the press, is that you can do it at home. Also, no special equipment and simulators are required, except perhaps an elastic mat.

Now, let's move on to the preparation of the training program. The main exercise will be - lifting the body from a position lying on your back. You have probably seen how people get up lying on their stomach or back, shaking the press. There is nothing difficult in the performance of the exercise, the main thing is practice.

Stretching our body

Before you start pumping the press, you need to warm up the muscles and tone your body. This is important because a person who is not accustomed to physical activity, can injure muscle fibers and recover for a long time.

The warm-up consists of several exercises:

1. Body tilts. Tilt the torso alternately forward and backward, without sudden movements.
2. Run. If it is not possible to go for a short run, then you can run on the spot, about 5 minutes. Or replace running with the next two exercises.
3. "Bike" . Lie on the floor, raise your legs and bend at the knees. Initiate movements similar to the rotation of bicycle pedals. Enough 2-3 minutes.
4. Torso rotation. Stand up straight, raise your arms perpendicular to the floor, bend at the elbows and press to your chest. Begin quick rotations to the left and right, trying to feel the lower part of the torso. Enough 2 minutes.

Lifting the body from a prone position

Now, we begin to do exercises purposefully on the press. All movements are recommended to be performed on a soft mat, in order to avoid injuries and colds.

1. Exercise classic lift

• Lie on the floor, bend your arms at the elbows and fasten them into a lock, on the occipital region.
• Bend your legs so that they are roughly perpendicular to your torso (about 80 degrees). To keep your feet from moving while lifting, you can place them under heavy furniture, such as under a sofa. Or, ask a partner to hold your legs while you do it.
• Start lifting the torso up, at a moderate speed, without sudden movements.
• When you reach the point of maximum tension, begin to slowly lower yourself.

It is worth noting one nuance. For better performance, do not rise to the end, and when lowering, do not touch the floor. The optimal number of approaches is 3.

2. Exercise swallow

• Lying on your stomach, stretch your arms forward as much as possible, take your feet back.
• Start lifting straightened arms and legs without bending them at the knees and elbows.
• Left foot with right hand, right foot with left hand, at the same time.

At the same time, try to feel the tension of the muscles as much as possible, lying on your stomach, with each repetition, increase the tension, if possible. Do 3 sets.

3. Twisting

• Lie on the floor, fully straighten the body, put your hands behind the back of your head and close into the lock.
• Start lifting the torso, trying to stretch your elbows to your knees, only slightly raising your knees towards your elbows.
• Right elbow to left knee, left elbow to right knee.

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