The first conformation is much like conformer II of MD-(ATPγS),
where just one DDK is certain to the MCM2-7 DH (Figs.
6b and 1b). In this Dbf4 swivel state (Fig. 6c; swivel state A, B, C
and D), two DDK molecules are noticed within the proximity to
one another. Many kinases make use of dimerization through their kinase domain50 and genetic, biochemical and structural knowledge spotlight a Cdc7 self-interaction ability40,fifty one,fifty two.
However, our structural data were not of sufficient decision (local resolution of
DDK between eleven and 25 Å) to show Cdc7 dimerization unambiguously.
I like lifting up to now, but I’ve read in varied
locations that you shouldn’t raise daily in order to permit for recovery.
The rectus abdominis are responsible for the six-pack shape
on the entrance of the stomach. These muscle tissue
are also pivotal for flexing (or bending) your
backbone and providing core stability.
If you want to buy a set of weights and begin building energy at residence, check out our tried and tested guide to the best adjustable dumbbells.
Supersetting also can enhance your coronary heart fee, offering a cardiovascular
benefit whereas building muscle. This makes it an effective strategy for those trying to improve each energy and
endurance. By combining different workout routines, superset coaching can goal a number
of muscle groups effectively. It’s an efficient way to make exercises more difficult and varied,
which might help prevent exercise boredom. One of the necessary thing advantages of kettlebell workouts is their capability to
improve useful power. By mimicking real-life actions,
these workouts help improve on an everyday basis activities, making every day duties
easier and decreasing the chance of injury.
This just isn’t possible with dumbbells clearly as each side has its separate weight.
With dumbbells, if your weak side lags, you’ll immediately notice
it. With barbells, the bar touches your chest earlier than your pectoral muscles have reached
their full range of motion. However dumbbells permit you to decrease previous your chest, stretching your pecs to the
max, and thus activating probably the most potential muscle fibers.
A lot of trainers use this train for people who have shoulder issues and bodybuilders use it as a outcome
of it is extremely effective at hitting the upper chest and triceps with
out the shoulders doing too much work. By simply altering your grip, you’re putting more emphasis on your higher chest and you’re taking strain and rigidity off your shoulders.
Merely put, keep good posture and stroll for so long as possible
holding these positions. Focus on remaining locked out, stacked, and respiratory deeply.
Make an initial goal of 45 seconds, and change arms on each rep.
Rest for 30 seconds between arms. This one technically violates the rules of the
barbell complicated, as a result of you must set the bar down for Push-Ups and Roll Outs.
Getups could also fall into the mobility section beneath, however when it comes to strength, they’re tough to beat.
In Pavel Tsatsouline’s book, Easy and Sinister, he mentions that old time Russian robust men wouldn’t practice
their apprentices till they might carry out a getup with a a hundred lbs over their head.
Incorporating high depth coaching like complexes permits you to benefit from the metabolism-boosting advantages of excess post-exercise oxygen consumption (EPOC) for several hours after you place the weights down.
The dumbbell incline fly is great for constructing the upper-inner area of your chest.
Focus on squeezing your chest to lift the dumbbell quite than using simply
your arms. Get a deep stretch in case your shoulder mobility
permits for it, however there’s no need to go
down too low to where the stress starts to be placed on your shoulders rather than your chest muscles.
Harry Bullmore is a Health Author for Fit&Well and its sister website Coach, overlaying accessible house workouts, strength
coaching session, and yoga routines. He joined the staff from Hearst, the place he reviewed products for
Males’s Health, Women’s Health, and Runner’s World. He
is passionate concerning the bodily and psychological benefits of train, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to construct energy, increase his wellbeing,
and have fun. You in all probability deadlift a lot more than you bicep curl, so pairing them together in the same advanced
might not make sense.
Carry Out 7 reps of each train, then take a fast rest and repeat for two to three total rounds.
It can strengthen your muscle tissue and increase your bone density, while
additionally improving your mobility. Everyday tasks like
carrying heavy grocery bags will really feel a lot easier.
When folks begin exercising at residence, they typically
veer towards activities that promise to burn calories shortly.
For example, running or high-intensity interval training (HIIT)
workouts for fat loss. “By holding a dumbbell in front of your chest, the biceps, shoulders and higher again also become involved in the motion.”
The thickness of the layers, diploma of order, and crystallinity of the PEG microphase are decided by the structure of the branched block.
The extra frequently you prepare arms, the much less you need to do per day.
If you practice arms 6 days per week, you’ll do
one exercise per muscle group per day, with solely 2 units per workout.
Select Your Reps and Units Your choice must be based mostly on your objectives.
The American Faculty of Sports Medicine recommends 4 to 6 repetitions
with heavier weight for hypertrophy (increased muscle size),
eight to 12 repetitions for muscular power and 10 to 15 reps for muscular endurance.
The clavicular head is usually the hardest area of the chest to develop, so you should spend time doing upper chest workouts.
A well-developed higher chest will considerably enhance the aesthetics of your
chest.
I love this program because you “get to” carry out compound movements
like squats and deadlifts 5 times/week. Workout Routines for the bigger muscular tissues, similar to the ones in your shoulders and
back, are often done with heavier weights. The 0.5kg weights are appropriate for girls who have no expertise
with power coaching or haven’t exercised for a really long time.
If you don’t have a bench you’ll find a way to carry out
flat presses and flys on the ground. You might be limited
in vary of movement on the eccentric section, but it will
nonetheless be effective sufficient for training your chest.
The upper chest, which is your clavicular head, is activated most when moving your arms
up (shoulder flexion) or press at an upward angle.
So, exercises like incline dumbbell presses, incline flys, and seated or standing
low to excessive flys will greatest goal your higher chest.
A complicated may be designed to incorporate any kind of apparatus.
For occasion, a body-weight advanced would possibly embrace pushups, chin-ups, squat jumps, and lunges.
Barbell complexes often include Olympic lifts, similar to snatches, cleans,
and jerks. There’s nothing like a complex to give your metabolism a surge.
Not solely will the non-stop action provide you with an intense cardio exercise, combining these actions will work your entire physique.
To practice explosively, the reps have to be lowered to maintain up rep high
quality and to make the most of the proper vitality methods and motor models.
Plasmids generated on this research are described in Supplementary Table four.
For expression of the Dbf4 mutants, the plasmids have been generated by
GenScript. The serratus anterior works to draw your shoulder blades
forward around your ribs (scapula protraction). (Keep
your arms extensive and move in a straight path and
you will be emphasizing the outer part).
Some call it the middle chest, some call it the internal chest.
If you discover T-push-ups too troublesome, you’ll
have the ability to always modify them by preserving your knees on the floor (use padding if your
knees are sensitive). As A Outcome Of kettlebells are irregularly shaped,
you’ll need to vary your grip moving from one exercise to the following.
Do this as quickly as potential, and don’t use these transitions as a chance for a sneaky relaxation.
By utilizing dumbbells independently, both sides
of your physique is required to work individually, helping to right any power
or size discrepancies between the left and proper side of your chest.
The dumbbell chest press should be a staple in everyone’s
chest day workout plan. If you need broad, muscular, and
well-defined pecs, dumbbell chest workouts are a should.
Your elbows must be barely bent and about 30˚ away from your
physique. The dumbbell standing low fly permits you to goal
your upper and internal chest. Contract your chest and raise the dumbbells up, keeping your elbows and wrists fixed.
Cease when the bells of both dumbbells are just about to the touch each other, then return slowly back to the
starting place via the identical path of movement. Also, you can use a good
larger vary of movement on the concentric part, and you may
additional improve muscle imbalances and motion patterning.
He encourages novice lifters not to be afraid of those ubiquitous
weights. “There are no harmful workouts, simply harmful methods,” he says.
By the tip of this advanced, your shoulders, arms, and grip energy ought to all be screaming.
As you probably can see within the motion, as a basic rule to be noticed, the lifts have a “flow” to them, and likewise are sequenced in order
of size and complexity. The largest motion leads issues off, and things wean themselves off until we hit the arms and
core to complete. This makes complexes an efficient method to practice, since they boast all the advantages of
conventional power coaching with the added perks of cardiovascular conditioning and fats loss.
If that is all you intend to do, see how many rounds you presumably can full in 40 minutes.
Resting for intervals of 2-3 minutes is an effective directive to apply – bear in mind, you’ve been performing a working set for
what will have been most likely round three minutes straight.
If you’re a guy who’s after severe targets in the weight room, nine
times out of 10, you’re going to benefit from a facility that accommodates
those goals. If you don’t have access to that, even for a short while, you’re
going to be pissed off in your makes an attempt
to achieve them.
There are occasions when a wonderfully reasonable way to enhance an athletic skill is to load up a similar movement
pattern with resistance, and get to work. In brief, absolute power is the power
to provide maximum rigidity, and you’re functionally strong when you
are able to do it without serious about it (unconscious competence).
I’m not just speaking about pulling loaded barbells off
the ground or repossessing couches with individuals still sleeping on them.
The similar warm-up I full earlier than a exercise (sans the aerobic work and neural priming) often has the same parts as my bedtime routine; plenty of SMR on the
PVC pipe, and multiple movement patterns by way
of most ranges of movement. I realize I’m starting to stretch
our definition of complexes right here, however Tai Chi, yoga and
pilates sequences additionally match splendidly into just about any warm-up,
calm down or mobility routine. And animal
flow or the sort of gymnastics fashion workout routines Ben talks about right here may be employed for comparable benefit.
Conceived the project and designed the experimental approaches.
E Simplified model of (c) displaying a step-wise
hypothetical mechanism of Mcm4 substrate localisation and processive phosphorylation. The region labelled 1, features part of Dbf4 SCR which types a hook (lasso) across the rigid floor of Mcm4.
The region labelled 2, options an encircled Mcm4 versatile
tail that will get threaded by way of the kinase.
The missing structural regions are represented as dotted strains
and resolved regions as stable traces. Kinases incessantly form fleeting interactions with their substrates.
DDK is unusual, because it types a stable complicated with
MCM2-7 DH, which helps efficient phosphorylation of N-terminal tails of Mcm2,
Mcm4 and Mcm612,thirteen. The DDK–MCM2-7 interactions stabilise flexible areas
in Dbf4 and Cdc7, which tremendously supported the structural analysis of the general kinase complex and allowed us
to describe the dynamic substrate engagement in immense
detail.
I name this the “Fat Frying Trifecta” cardio with weights exercise.
Preserving your chest up at all times, take a step backward with one leg, bending your
front knee till the back knee touches the bottom. With a slight bend in the knees, push your hips again and slowly lower the bells towards the ground, pinching your shoulders again and
maintaining a flat again. When you’re feeling a stretch in your hamstrings, pause and explosively return to and upright place.
Hold your dumbbell in entrance of your chest with your palms facing
upwards.
To get you began, here’s a easy dumbbell advanced tailor-made for men. Guarantee you select a weight that challenges you but nonetheless permits you to
preserve proper form. For novices, it’s recommended to start
light and steadily improve the weight. For the first movement, lie on the floor and squeeze the dumbbells collectively as
you press up, which can bring more chest into the in any other case triceps-heavy flooring press.
Throughout the row, hold a secure spinal place, and really attempt to
get an excellent squeeze on the prime between your shoulder blades.
This is troublesome and awkward to manage and provides plenty of extra work into
the complicated. Nevertheless, as a outcome of high amount of fatigue concerned in complexes, you should program them very well.
Mike Boyle explains some of his philosophies on the subject
within the video above. Here are some extra ideas to remember when creating
complexes.
All that mystical crap that everyone appears to think is optionally available like stretching and
foam rolling is important. The older and more lively I get,
the more I understand how essential it’s to cater to recovery.
In reality, I’d argue that the effectiveness of your
exercise hinges more on the alternatives you make
before and after you actually put the work in.
As such, this train goes to work the legs, glutes, front delts, and serratus anterior, in addition to the upper chest to a level.
The major target of this train is the quads, glutes, biceps, and forearms, but your core and again may also be working
onerous to maintain stability and good posture. Ideally, every
big compound train in your exercise could have a minimum of two major
muscle groups as the primary movers. Complexes are typically used as
a conditioning methodology to skyrocket the heart rate and burn fats.
87
511
Экзорцист Ватикана / Экзорцист Папы
Охота на короля103433453.html
Стражи Галактики: Праздничный спецвыпуск717158119.html
серия
сериал на русском языке
фильм в хорошем качестве
фильм смотреть
фильм онлайн
фильм в хорошем качестве
Откройте путь к лучшей версии себя –
кликните по ссылке на -%D0%9E%D0%BF%D1%81%D1%83%D0%B8%D0%BC%D0%BE%D0%BB%D0%BE%D0%B3.%20%D0%9A%D1%82%D0%BE%20%D1%82%D0%B0%D0%BA%D0%BE%D0%B9
смотреть
The first conformation is much like conformer II of MD-(ATPγS),
where just one DDK is certain to the MCM2-7 DH (Figs.
6b and 1b). In this Dbf4 swivel state (Fig. 6c; swivel state A, B, C
and D), two DDK molecules are noticed within the proximity to
one another. Many kinases make use of dimerization through their kinase domain50 and genetic, biochemical and structural knowledge spotlight a Cdc7 self-interaction ability40,fifty one,fifty two.
However, our structural data were not of sufficient decision (local resolution of
DDK between eleven and 25 Å) to show Cdc7 dimerization unambiguously.
I like lifting up to now, but I’ve read in varied
locations that you shouldn’t raise daily in order to permit for recovery.
The rectus abdominis are responsible for the six-pack shape
on the entrance of the stomach. These muscle tissue
are also pivotal for flexing (or bending) your
backbone and providing core stability.
If you want to buy a set of weights and begin building energy at residence, check out our tried and tested guide to the best adjustable dumbbells.
Supersetting also can enhance your coronary heart fee, offering a cardiovascular
benefit whereas building muscle. This makes it an effective strategy for those trying to improve each energy and
endurance. By combining different workout routines, superset coaching can goal a number
of muscle groups effectively. It’s an efficient way to make exercises more difficult and varied,
which might help prevent exercise boredom. One of the necessary thing advantages of kettlebell workouts is their capability to
improve useful power. By mimicking real-life actions,
these workouts help improve on an everyday basis activities, making every day duties
easier and decreasing the chance of injury.
This just isn’t possible with dumbbells clearly as each side has its separate weight.
With dumbbells, if your weak side lags, you’ll immediately notice
it. With barbells, the bar touches your chest earlier than your pectoral muscles have reached
their full range of motion. However dumbbells permit you to decrease previous your chest, stretching your pecs to the
max, and thus activating probably the most potential muscle fibers.
A lot of trainers use this train for people who have shoulder issues and bodybuilders use it as a outcome
of it is extremely effective at hitting the upper chest and triceps with
out the shoulders doing too much work. By simply altering your grip, you’re putting more emphasis on your higher chest and you’re taking strain and rigidity off your shoulders.
Merely put, keep good posture and stroll for so long as possible
holding these positions. Focus on remaining locked out, stacked, and respiratory deeply.
Make an initial goal of 45 seconds, and change arms on each rep.
Rest for 30 seconds between arms. This one technically violates the rules of the
barbell complicated, as a result of you must set the bar down for Push-Ups and Roll Outs.
Getups could also fall into the mobility section beneath, however when it comes to strength, they’re tough to beat.
In Pavel Tsatsouline’s book, Easy and Sinister, he mentions that old time Russian robust men wouldn’t practice
their apprentices till they might carry out a getup with a a hundred lbs over their head.
Incorporating high depth coaching like complexes permits you to benefit from the metabolism-boosting advantages of excess post-exercise oxygen consumption (EPOC) for several hours after you place the weights down.
The dumbbell incline fly is great for constructing the upper-inner area of your chest.
Focus on squeezing your chest to lift the dumbbell quite than using simply
your arms. Get a deep stretch in case your shoulder mobility
permits for it, however there’s no need to go
down too low to where the stress starts to be placed on your shoulders rather than your chest muscles.
Harry Bullmore is a Health Author for Fit&Well and its sister website Coach, overlaying accessible house workouts, strength
coaching session, and yoga routines. He joined the staff from Hearst, the place he reviewed products for
Males’s Health, Women’s Health, and Runner’s World. He
is passionate concerning the bodily and psychological benefits of train, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to construct energy, increase his wellbeing,
and have fun. You in all probability deadlift a lot more than you bicep curl, so pairing them together in the same advanced
might not make sense.
Carry Out 7 reps of each train, then take a fast rest and repeat for two to three total rounds.
It can strengthen your muscle tissue and increase your bone density, while
additionally improving your mobility. Everyday tasks like
carrying heavy grocery bags will really feel a lot easier.
When folks begin exercising at residence, they typically
veer towards activities that promise to burn calories shortly.
For example, running or high-intensity interval training (HIIT)
workouts for fat loss. “By holding a dumbbell in front of your chest, the biceps, shoulders and higher again also become involved in the motion.”
The thickness of the layers, diploma of order, and crystallinity of the PEG microphase are decided by the structure of the branched block.
The extra frequently you prepare arms, the much less you need to do per day.
If you practice arms 6 days per week, you’ll do
one exercise per muscle group per day, with solely 2 units per workout.
Select Your Reps and Units Your choice must be based mostly on your objectives.
The American Faculty of Sports Medicine recommends 4 to 6 repetitions
with heavier weight for hypertrophy (increased muscle size),
eight to 12 repetitions for muscular power and 10 to 15 reps for muscular endurance.
The clavicular head is usually the hardest area of the chest to develop, so you should spend time doing upper chest workouts.
A well-developed higher chest will considerably enhance the aesthetics of your
chest.
I love this program because you “get to” carry out compound movements
like squats and deadlifts 5 times/week. Workout Routines for the bigger muscular tissues, similar to the ones in your shoulders and
back, are often done with heavier weights. The 0.5kg weights are appropriate for girls who have no expertise
with power coaching or haven’t exercised for a really long time.
If you don’t have a bench you’ll find a way to carry out
flat presses and flys on the ground. You might be limited
in vary of movement on the eccentric section, but it will
nonetheless be effective sufficient for training your chest.
The upper chest, which is your clavicular head, is activated most when moving your arms
up (shoulder flexion) or press at an upward angle.
So, exercises like incline dumbbell presses, incline flys, and seated or standing
low to excessive flys will greatest goal your higher chest.
A complicated may be designed to incorporate any kind of apparatus.
For occasion, a body-weight advanced would possibly embrace pushups, chin-ups, squat jumps, and lunges.
Barbell complexes often include Olympic lifts, similar to snatches, cleans,
and jerks. There’s nothing like a complex to give your metabolism a surge.
Not solely will the non-stop action provide you with an intense cardio exercise, combining these actions will work your entire physique.
To practice explosively, the reps have to be lowered to maintain up rep high
quality and to make the most of the proper vitality methods and motor models.
Plasmids generated on this research are described in Supplementary Table four.
For expression of the Dbf4 mutants, the plasmids have been generated by
GenScript. The serratus anterior works to draw your shoulder blades
forward around your ribs (scapula protraction). (Keep
your arms extensive and move in a straight path and
you will be emphasizing the outer part).
Some call it the middle chest, some call it the internal chest.
If you discover T-push-ups too troublesome, you’ll
have the ability to always modify them by preserving your knees on the floor (use padding if your
knees are sensitive). As A Outcome Of kettlebells are irregularly shaped,
you’ll need to vary your grip moving from one exercise to the following.
Do this as quickly as potential, and don’t use these transitions as a chance for a sneaky relaxation.
By utilizing dumbbells independently, both sides
of your physique is required to work individually, helping to right any power
or size discrepancies between the left and proper side of your chest.
The dumbbell chest press should be a staple in everyone’s
chest day workout plan. If you need broad, muscular, and
well-defined pecs, dumbbell chest workouts are a should.
Your elbows must be barely bent and about 30˚ away from your
physique. The dumbbell standing low fly permits you to goal
your upper and internal chest. Contract your chest and raise the dumbbells up, keeping your elbows and wrists fixed.
Cease when the bells of both dumbbells are just about to the touch each other, then return slowly back to the
starting place via the identical path of movement. Also, you can use a good
larger vary of movement on the concentric part, and you may
additional improve muscle imbalances and motion patterning.
He encourages novice lifters not to be afraid of those ubiquitous
weights. “There are no harmful workouts, simply harmful methods,” he says.
By the tip of this advanced, your shoulders, arms, and grip energy ought to all be screaming.
As you probably can see within the motion, as a basic rule to be noticed, the lifts have a “flow” to them, and likewise are sequenced in order
of size and complexity. The largest motion leads issues off, and things wean themselves off until we hit the arms and
core to complete. This makes complexes an efficient method to practice, since they boast all the advantages of
conventional power coaching with the added perks of cardiovascular conditioning and fats loss.
If that is all you intend to do, see how many rounds you presumably can full in 40 minutes.
Resting for intervals of 2-3 minutes is an effective directive to apply – bear in mind, you’ve been performing a working set for
what will have been most likely round three minutes straight.
If you’re a guy who’s after severe targets in the weight room, nine
times out of 10, you’re going to benefit from a facility that accommodates
those goals. If you don’t have access to that, even for a short while, you’re
going to be pissed off in your makes an attempt
to achieve them.
There are occasions when a wonderfully reasonable way to enhance an athletic skill is to load up a similar movement
pattern with resistance, and get to work. In brief, absolute power is the power
to provide maximum rigidity, and you’re functionally strong when you
are able to do it without serious about it (unconscious competence).
I’m not just speaking about pulling loaded barbells off
the ground or repossessing couches with individuals still sleeping on them.
The similar warm-up I full earlier than a exercise (sans the aerobic work and neural priming) often has the same parts as my bedtime routine; plenty of SMR on the
PVC pipe, and multiple movement patterns by way
of most ranges of movement. I realize I’m starting to stretch
our definition of complexes right here, however Tai Chi, yoga and
pilates sequences additionally match splendidly into just about any warm-up,
calm down or mobility routine. And animal
flow or the sort of gymnastics fashion workout routines Ben talks about right here may be employed for comparable benefit.
Conceived the project and designed the experimental approaches.
E Simplified model of (c) displaying a step-wise
hypothetical mechanism of Mcm4 substrate localisation and processive phosphorylation. The region labelled 1, features part of Dbf4 SCR which types a hook (lasso) across the rigid floor of Mcm4.
The region labelled 2, options an encircled Mcm4 versatile
tail that will get threaded by way of the kinase.
The missing structural regions are represented as dotted strains
and resolved regions as stable traces. Kinases incessantly form fleeting interactions with their substrates.
DDK is unusual, because it types a stable complicated with
MCM2-7 DH, which helps efficient phosphorylation of N-terminal tails of Mcm2,
Mcm4 and Mcm612,thirteen. The DDK–MCM2-7 interactions stabilise flexible areas
in Dbf4 and Cdc7, which tremendously supported the structural analysis of the general kinase complex and allowed us
to describe the dynamic substrate engagement in immense
detail.
I name this the “Fat Frying Trifecta” cardio with weights exercise.
Preserving your chest up at all times, take a step backward with one leg, bending your
front knee till the back knee touches the bottom. With a slight bend in the knees, push your hips again and slowly lower the bells towards the ground, pinching your shoulders again and
maintaining a flat again. When you’re feeling a stretch in your hamstrings, pause and explosively return to and upright place.
Hold your dumbbell in entrance of your chest with your palms facing
upwards.
To get you began, here’s a easy dumbbell advanced tailor-made for men. Guarantee you select a weight that challenges you but nonetheless permits you to
preserve proper form. For novices, it’s recommended to start
light and steadily improve the weight. For the first movement, lie on the floor and squeeze the dumbbells collectively as
you press up, which can bring more chest into the in any other case triceps-heavy flooring press.
Throughout the row, hold a secure spinal place, and really attempt to
get an excellent squeeze on the prime between your shoulder blades.
This is troublesome and awkward to manage and provides plenty of extra work into
the complicated. Nevertheless, as a outcome of high amount of fatigue concerned in complexes, you should program them very well.
Mike Boyle explains some of his philosophies on the subject
within the video above. Here are some extra ideas to remember when creating
complexes.
All that mystical crap that everyone appears to think is optionally available like stretching and
foam rolling is important. The older and more lively I get,
the more I understand how essential it’s to cater to recovery.
In reality, I’d argue that the effectiveness of your
exercise hinges more on the alternatives you make
before and after you actually put the work in.
As such, this train goes to work the legs, glutes, front delts, and serratus anterior, in addition to the upper chest to a level.
The major target of this train is the quads, glutes, biceps, and forearms, but your core and again may also be working
onerous to maintain stability and good posture. Ideally, every
big compound train in your exercise could have a minimum of two major
muscle groups as the primary movers. Complexes are typically used as
a conditioning methodology to skyrocket the heart rate and burn fats.
References:
Medical Benefits Of Steroids
70918248
References:
women on steriods – https://nouzwen.com,