The desire and desire to look chic - not only spiritually, but also physically - leads people to the fact that they suddenly lean heavily on pumping their abs. It should be noted that there are a lot of aids for pumping up the “front” muscles, but how to pump up the lateral press? Here you can turn to professionals and pay them a tidy sum.

Those who want to become beautiful are not looking for easy ways, so they prefer to practice at home. Then how to pump up the lateral press at home - this question haunts everyone who cannot find time to go to the gym. It should also be noted that doing exercises to pump up your abs at home is much easier and more interesting. Firstly, training is carried out at any convenient time. Secondly, you can watch an interesting movie or talk show while exercising. Having determined all the benefits of pumping the side muscles at home, you should begin immediately.

Before pumping up the lateral muscles and abs, in particular, you should study the basic rules and recommendations from experts.

The following features are highlighted here:

• Unlike other workouts, pumping the abs in the morning on an empty stomach is prohibited - the effectiveness is significantly reduced. Before performing pumping exercises, you should eat a large meal 2.5 hours before.
• A preliminary warm-up is required - it is important to warm up the abdominal muscles and abdominal muscles, in particular. Here you can simply jump to increase blood circulation.
• To pump up the side muscles and achieve sculpted abs, you can exercise only 2-3 times a week.
• The abdominal muscles must be tense during training - otherwise the complex is performed incorrectly.

To effectively pump up your abs and side muscles, you should avoid eating for an hour after training. The set of exercises for men and women is no different - the only difference is a reduced number of repetitions, but if you have physical fitness, you can keep up with the stronger half.

Pump up your abs: engaging the lateral muscles

To strengthen the sides, a whole complex is proposed, which consists of three stages. Each stage will involve all muscles with distinctive exercises. Proper execution Exercises for the lateral abdominal muscles at home will ensure that you achieve your goal quickly and efficiently.

Stage one for the press

In the guide on how to properly pump up the lateral press, training starts with a simpler intensity.

Here are the following exercises:

• Pumping the lateral muscles is possible by simple bending to the sides - here you should place your feet shoulder-width apart and bend. To increase the load, you can use dumbbells that you simply hold in your hands. Perform at least 20 bends in each direction.
• The lateral muscles and abs require the use of a bench - position the body so that the legs are on the bench, the torso from the waist is not. Perform bending movements, first securing your feet.
• If you have a horizontal bar at home, you can do crunches - while hanging on the bar, you need to bend your legs while simultaneously moving them to the sides.

Watch the exercises - if done incorrectly, pumping will be ineffective and the desire to become beautiful may disappear altogether.

Stage two for the press

As soon as the above exercises become insufficient to strengthen the abs, you can proceed to the second stage. Here you should continue to perform the tasks listed above to maintain your side abs.

And also add the following to them:

• While lying on your back, place one hand behind your head. Perform sit-ups with your arm behind your head and your “one-sided” leg touching. Switch sides and do at least 20 reps.
• In the same starting position, you need to bend your knees and put your hands behind your head, securing them at the back of your head. Do crunches - lift your body, trying to reach the opposite knee with your elbow. This is a surefire way to build side abs.
• You can pump up your lateral abs using the same exercise on the horizontal bar - only now you need to fixate yourself in a position with your knees raised and bent for the maximum available time.

Pumped abs and side muscles are intense workout followed by a characteristic burning sensation in the muscles. If this is not the case, then the intensity and complexity will have to be increased.

Stage three for the press

For guys and girls, pumping up the lateral press is a characteristic relief not only on the stomach, but also on the sides. The lateral muscles will have to be pumped constantly - the lateral muscles are less involved during exercise simple movements during the day. In order not to lose the attractive forms you have already acquired, you will have to move on to the third stage of exercises.

Here are the following:

• You can maintain strengthened oblique muscles by bending over with weights - a barbell is placed on your shoulders for uniformity and bending to the sides.
• The previous exercise can be improved by bending and rotating the body.
• If training was carried out regularly, it means that the side muscles have already been trained and endurance has increased. To pump up your abs with lateral components even more, you should grab the horizontal bar and raise your legs in a straight position parallel to the floor. In this position, without stopping, it is necessary to describe the arc with your legs.

It is difficult to cope with the task, but it is possible. To do this you need to have several physical training and endurance, as well as fortitude and self-responsibility. Surprisingly, most of those who decide to undergo a transformation gradually stop doing the exercises - not only at home, but also in principle. The beauty of your body will not please you all the time; you will have to work hard to maintain your shape.

Hi all! Today we will pay attention to our abs. After reading this article you will know how to pump up your lateral abdominal muscles. The topic is quite important, since sufficient development of these muscles will allow you to have a more perfect abs. You might even want to adjust your training program in order to better pump up your sides.

I will mention the most important reasons why this is important:

• The development of these muscles provides protection to our spine in its lumbar part. As a result, you can avoid injury from slipped discs when lifting something heavy.
• The lateral abdominal muscles give an aesthetic and complete appearance to the abdominal muscles, allowing you to create a beautiful and thin waist.

I believe that these are quite important reasons to start training these muscles.

A little anatomy

First, let's look at the anatomy. This will help us understand which muscles we will train and where they are located in our body. Now we will take a look at the muscles that belong to the lateral group of abdominal muscles, and also find out what functions they perform. I will try to explain all this to you in an accessible, understandable and readable way, without unnecessary complex terms that you don’t need at all. So:

1. Oblique external – flat, vastus muscle, which is best visible. It is located on the side of the body and partially on the chest. It originates from the eight lower ribs. It works by bending the torso forward, bending our spine (provided that both muscles, left and right, are working). It also performs the function of turning the body (provided that either the left or the right is working). Maintains the vertical position of the torso.
2. Oblique internal – located behind the external oblique muscle also on the side of the abdomen. Similarly, it participates in turning the body along with the external muscles (one of the muscles works). Flexes the spine in the lumbar region (both muscles work), and also participates in lowering the ribs.
3. Transverse – hid even deeper, right behind the internal obliques and the deepest layer of the muscles of the lateral part of the abdomen. encircles our belly. Participates in turning the torso, bending the body, lifting the pelvis (if the chest is fixed), but its most important function is retracting the abdomen and reducing the waist size, as the ribs are pulled together.

The oblique lateral abdominal muscles are also called abdominal muscles, like this...

I am sure that this anatomical information will be enough for you to have a general understanding of the functions of the lateral muscles of our trunk and their location. This is actually really important for effective training. Therefore, I propose to talk about the training itself.

How to prepare for training?

There is absolutely nothing difficult about this, you just need to try to stick to these simple tips. They help increase the effectiveness of exercise and help avoid unpleasant consequences.

• Approximately 2 hours before class you should eat a light meal. This will give you strength and energy. But don’t forget about moderation - exercising with an overfilled stomach is harmful, it causes nausea and dizziness.
• Intensive training should be preceded by turns, bends, jumps and running in place.
• You shouldn’t overexert yourself; exercising 3 times a week will be enough.
• During exercise you should feel muscle tension; if this does not happen, you need to increase the load.
• It is not recommended to eat within an hour after class. Strong hunger at this time can be satisfied with an apple or a glass of water.

Top 14 exercises for men

Below are the most effective exercises for the lateral abdominal muscles for men. You can include some of them in your training program, combining them as you wish. In fact, all these exercises can be performed by ladies, but still they are more designed for men.

Approximate recommended number of sets of all these exercises 3-4. Approximate number of repetitions in exercises without additional weights 20-30, with weighting 10-15. There are no clear rules here and you can guide yourself by choosing the optimal number of approaches and repetitions.

1) TILTING TO THE SIDE. Your feet should be shoulder-width apart and your hands should be clasped behind your head. Try to bend to the sides to the maximum point. There is no need to rush or make sudden movements. You can use dumbbells to increase the load. The recommended weight of dumbbells is up to 10 kg.

ATTENTION: This weighted exercise should not be done by girls who want a narrow waist.

With constant practice, the oblique muscles become larger and this, on the contrary, increases the circumference of the waist. But for men who want to make their abs more developed and sculpted, this is what they need.

2) LATERAL TORSO RAISES. To perform this exercise, special benches can be used where you can fix your legs.

If you want to perform this exercise outside the gym, then a regular bench will do, but you still need to fix your legs somehow (let your wife sit on her legs, as an option). You need to take a position lying on your side so that your body is off the bench. Next, you can use a weighting agent.

3) LIFTING THE LEGS AND BODY. Lie down on a flat surface and place your right arm behind your head. Legs should remain straight. At the same time, raise your torso and right knee so that the elbow of your right hand touches your right knee. Then change your hand and lift your left knee as you rise. In this exercise, the arm and knee are of the same name.

4) LIFTING THE CASE WITH TORSION. Take a lying position. Place both hands behind your head. Legs should be bent at the knees. Make turns at the same time as you lift your body. The right elbow should touch the left knee. Alternately change positions.

5) PULLING YOUR KNEES TO YOUR CHEST LYING ON YOUR SIDE. Lie on your side, resting on your elbow. Keep your legs straight. Do pull-ups with your knees to your chest. Your knees should not touch the floor. Change sides.

6) WEIGHTED INCLINES. Place your feet shoulder-width apart and place the weight on the trapezoid. Bend to the sides as low as possible. Perform movements smoothly. Strong muscle tension will indicate the correct execution. Over time, the load can be increased, but at the same time make sure that the body remains straight and does not deviate from the vertical.

ATTENTION: Your back needs to be well-trained for this exercise, so beginners should hold off on doing it. This is more for the pros. Using heavy weights in this exercise and careless movements can lead to injury to the spinal discs.

7) TURNING WHEN TILTING WITH WEIGHTING. Place your feet shoulder-width apart with the weight still on the trapeze. Twisting your torso, bend forward and to the sides. During these techniques, point your right elbow towards your left knee. Alternately change directions.

ATTENTION: similar warning to exercise 6.

8) TURNING ON THE horizontal bar. In a hanging position, place your hands shoulder-width apart. Raise your straightened legs parallel to the floor. Try to hold them in this position and describe an arc.

Try to increase its amplitude each time.

9) SQUATS WITH A DUMBBELL. Take a dumbbell and throw it over your shoulder so that it is positioned vertically there. The elbow is at the level of the head. Squat until your thighs are parallel to the floor. Change your hand.

10) WALKING WITH A DUMBBELL (ONE-ARMED FARMER). Hold a dumbbell in one hand and squeeze your stomach tightly. Walk in this position around the house or wherever you are now.

11) SIDE PLANK. To do this, lean on your elbow, for example your right hand, and take a side plank position (torso straight). Stay in this position for as long as possible.

When you master the classic side plank, you can then lift one leg up to make the execution heavier.

12) T-ROTATIONS. Take a position as if you were about to do push-ups on your hands on the floor. Now turn your body and point one hand towards the ceiling. Standing on one hand, hold for 3 seconds. Change your hand.

13) WEIGHTED SEATED LATERAL TWIST (CORE STABILIZATION) Sit on the floor and pick up a weight (for example, some kind of pancake), stretch your arms in front of you. The legs are bent at the knees and the entire foot rests on the floor. Turn left and right. At the extreme points of the turn, linger for a couple of seconds, there will be fire.

14) “BEAR CURL.” Assume a runner's starting position. That is with outstretched arms rest on the floor, bend your knees and place your toes on the floor.

Top 7 exercises for girls

Yes, girls have a little less exercise than boys. But in fact, nothing prevents girls from doing exercises from the boys’ list. It’s just that for girls they are simpler, some of them are taken from the practice of Pilates. Let's look at how a girl can pump up her lateral abdominal muscles at home:

1) SITTING TO THE SIDE. To perform this, you need to sit down and lean back 45˚. The lower back should be flat. Bend your arms at the elbows and rotate intensively to the right and then to the left. This requires endurance. Or you can pick up a ball.

2) LOWERING THE LEGS TO THE SIDE OF THE LYING SIDE. Lie on the floor and spread your arms out to the sides with your palms facing the floor. Raise your legs and bend your knees 90˚. It is advisable to hold a small ball between your knees to create some distance.

Lower your legs left and right without your knees touching the floor. At the same time, the shoulder blades should not come off the floor, but the pelvis should.

3) LIFTING THE TORSO STRAIGHTLY LYING ON YOUR SIDE. Lie on your side and bend your knees slightly. Place one leg on top of the other. The hand that closer to the floor - place it on that one, and place the second one behind your head. Perform regular sit-ups straight. The oblique muscles here will work due to the position of your legs.

4) RAISING-LOWNING THE PELVIS ON THE SIDE. To perform this exercise you need to lean right hand on the floor and raise your pelvis until your body is straight. Left hand Place it at your waist or behind your head. Lower and lift your pelvis, using the oblique muscles.

5) "BOAT". Lie on the floor on your back. Hand along the body. At the same time, lift your legs and torso straight off the floor, as if you were trying to fold yourself in half. At the same time, you can extend your arms towards your knees. Hold this position for as long as you can. Make sure your breathing is even and don't strain your neck.

6) CRISPS ON A FITNESS BALL. Place your lower back on your favorite ball. Place one hand behind your head, straighten the other in front of you. If you have your right hand behind your head, then try to touch your left knee with your elbow. Change your hand.

7) PULLING THE KNEE TO THE ELBOW FROM THE “PLANK” POSITION. Take a plank position and simply alternately pull your knee towards your elbow. That is, for example, the right knee to the right elbow. At the same time, bend slightly at the side while performing.

Regardless of whether you are a man or a woman - after every workout. If you are still able to move after your workout, take a few minutes to do this.

If this article helped you and you found it useful, please share it with your friends on social media. networks. Leave comments. And I have everything on this topic. See you again, bye-bye...

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Hello fellow athletes. In this article, as you might already understand, we will talk about how to pump up your lateral press. Any sport and any physical exercise, this is a good thing, but the exercises you need to do should depend on your goals. For example, it cannot be done with the help of abdominal exercises alone. Of course, various solutions can help a lot, but they cannot solve the problem alone.

If we talk about the lateral press, then most often we mean the oblique abdominal muscles. These muscles are divided into several groups, namely internal obliques and external obliques. Here again, I would like to clarify that we mean external ones that can stand out beautifully. These muscles are attached to the ribs above, and to the pelvic bones below. A person with developed abdominal muscles, both oblique and rectus, looks quite beautiful, but do not forget about the rest of the muscles of the body. Well, of course, I would like to say that if there is a lot subcutaneous fat, then yours beautiful muscles no one will see.

So... In general, we figured it out. Let's now look at exercises that will help pump up your obliques. There are many variations, but the principle is the same: the oblique muscles work during lateral bending of the body and rotation of the body.

We will consider the following exercises:

1. Bends with weight
2. Lying leg raises

Bends with weight

You can use anything as a weight: a kettlebell, a dumbbell, a building block, a bag of sand, and so on. We need one projectile, which we will hold to the side. Of course, it all depends on your initial training, but I think that many will initially be able to train with an 8 kg projectile. Of course, before you start doing the exercises, you need to warm up thoroughly - do bends, rotations, and so on. For example, we have a kettlebell, we take it in one hand and hold it on the side next to the leg. We stand exactly in the original position, then lower the weight down, also on the side along the leg. Then along the same route we return to the starting position. We perform 5 sets of 10-20 repetitions.

Lying leg raises

Lie on your side, resting your elbow on the floor and placing your palm lower hand on the body. We simply place the second hand on the back of the head. In this position we perform leg lifts. There is nothing complicated about the technique of this exercise. As you perform, feel the oblique muscles contract. We do 5 sets of 10-20 repetitions.

Rotations of the body in a sitting position

The next exercise that will help us get closer to the goal is body rotation. The exercise should be performed while sitting, as this allows you to keep your pelvis motionless. Sitting on a bench, you need to put a bar or other weights on your shoulders to slightly load the core muscles, and in particular the obliques. Now we just make turns left and right. Don't rush, try to feel how the muscles work.

Before you learn how to pump up your lateral press, you need to explain why you need to pump up these muscles and what are their benefits?

In addition to the abdominal press, a person has the lateral abdominal muscles, which, unfortunately, people pay little attention and time to.

Lateral abdominal muscles- these are special muscles that make the human figure fit and attractive.

The torso area attracts the attention of many girls and men, since this part suffers the most due to obesity.

Pumped up and sculpted sides are the main indicator that a person has a very low percentage of fat under the skin.

Both a fat and a thin person can have large biceps and large, inflated breasts, but only a thin and dried out person can have beautiful and sculpted ones.

Having sculpted side abs is very difficult to achieve, so this part is very attractive and people are actively trying to improve this muscle.

Developing your side abs involves patience, losing weight, and following training regimen and execution special exercises.

How to pump up your side press?

Side press training includes a set of exercises that can be performed by both male and female beginners.

To perform these exercises you don’t need anything except dumbbells that can be used in the gym.

Exercise for the lateral abdominal muscles

• Bent-over dumbbell row
• Side crunches

1. Bent-over dumbbell row

As soon as this exercise was not called: “ Dumbbell tilts», « Bent-over row with one dumbbell" and even " Lateral bends with dumbbells».

No matter what people call this exercise, it is not as scary as it is scary to do it incorrectly.

Sometimes you can see such a picture in the gym when a guy picks up two dumbbells and begins to lean left and right.

The guy thinks that in this way he pumps up the side press, but in fact, he is doing a lie, since the weight in his hands is balanced, and there is no benefit for the side parts of the core.

As a result, the guy simply strained his hands and slightly damaged his intervertebral discs.

To ensure that you do not have similar problems, we recommend that you adhere to a special execution technique.

Technique:

1. Stand up straight and take one dumbbell in your hand, so that it is near your thigh;
2. Place your other hand behind your head, so that your elbow points in the opposite direction from the dumbbell;
3. Slowly tilt your body in the opposite direction from the dumbbell, then bend back to the starting position.

It is very important not to use a heavy dumbbell during this exercise, as you can actually injure your spine and pull a muscle.

Each new workout, increase your training weight and take the dumbbell heavier.

The exercise is very simple, but at the same time effective.

Leg raises lying on the floor can be performed by both girls and men, both beginners and advanced athletes.

The exercise does not require any special technique and can be performed only with the presence of desire, as well as a motivating mood :)

Technique:

1. Lie on your side and place one hand behind your head;
2. Press your legs tightly together and slowly lift them up;
3. From the top point, slowly lower your legs down.

At the bottom, keep your legs in the air and do not lower them to the floor. If it is initially very difficult for you to keep your legs in the air, then periodically lower them to the floor.

Try to raise your legs to the level of your elbow so that muscle pain is felt in your abs.

Do lying leg raises ranging from 12 to 20 repetitions for 4 sets.

3. Side crunches

The side crunch exercise can be performed as easily as the lying leg raise.

The exercise is very popular and widespread, as in gyms, and at home.

Technique:

1. Lie on your side, bend your knees slightly and place your hand behind your head;
2. From the bottom point, slowly pull your top elbow towards your top knee;
3. From the top point, slowly lower your top part bodies down.

How to pump up your side abs at home?

You can pump up your lateral abs at home using the two previous exercises, as well as using a horizontal bar.

You can pump up your side press on the horizontal bar very easily and quickly, but the problem is that for beginners, men and women, it is a little difficult.

Lateral twists on the horizontal bar must be done efficiently and in full amplitude.

Technique:

1. Hang on the horizontal bar and bend your knees slightly
2. Turn very slowly bent legs right and left

Try not to straighten your legs and keep them close to each other.

If it hurts your palms to hold the horizontal bar, then use gloves or magnesium, which will soften the pain.

About beautiful, clearly defined and relief press Everyone dreams: both women and men. But not everyone knows how to do it correctly and without harm to the figure, and sometimes health.

A combination of proper nutrition and moderate physical activity , aimed at increasing abdominal muscles, will give the first results in 3-4 weeks.

Many people are chasing beautiful abs They concentrate their attention exclusively on the “cubes”, completely forgetting about an equally important muscle group, namely the lateral ones.

After all, it is The oblique muscles form the V-shaped lower abdomen. In this article you will learn how to pump up your lateral abdominal muscles, that is, the oblique abdominal muscles at home.

The lateral press is represented by the external and internal oblique abdominal muscles. They are located in the lateral region of the abdomen, originating from the eighth rib and attaching to the iliac crest of the pelvic bone. This muscle group, without constant loads, is involved only in breathing, namely in lowering chest when exhaling.

Well-trained oblique muscles help keep the body in the correct position, create beautiful and even posture, and also give definition to the abs. Of course, just download side group muscles also does not make much sense, since the effect will not be very noticeable due to the undeveloped abdominal muscles.

• Don't overeat 1.5-2 hours before training if you don't want to experience nausea or dizziness while exercising.
• Don't exercise on an empty stomach, since you will not be able to exercise at full capacity.
• Warm-up– one of the most important components of training. It is imperative to warm up the muscles before the main workout in order to avoid sprains and joint dislocations. Running, twisting your torso, bending over, or jumping rope are good options for warming up. 10-20 minutes is the optimal time to warm up.
• Post-workout stretching necessary to prevent various injuries. Stretching muscles also stimulates their growth and strength.
• It is not recommended to eat immediately after training. If you feel hungry, it is better to just eat an apple, and after 1-1.5 hours have a full meal.

To effectively pump up your lateral abs, you don’t need to exercise to the point of exhaustion every day, as some do. Volne two to four times a week is enough, and you will notice the result within a month.

Some people believe that oblique exercises are different for women and men. But actually there are absolutely no anatomical differences in this part of the body, therefore there are no specific implementation for each gender.

To begin with, two or three sets of 5-10 repetitions on each side will be enough. Then the number of approaches increases to 3-4 for 15-20 repetitions. If you have been training with own weight and want to increase the effectiveness of exercises, increase abdominal Press, you can diversify your activities with various sports equipment.

A bar with or without weights will work well, deadlift upper block, dumbbells. Of course, no training will give the desired effect if it is not combined with a balanced proper nutrition. Recommended eliminate simple carbohydrates(cakes, pastries, white bread), instead use complex(cereals, carrots, pumpkin, potatoes, durum wheat pasta).

Increase protein intake of both animal and plant origin (low-fat cottage cheese, chicken). But It’s best to contact a nutritionist and develop a diet with him, suitable just for you. A big mistake when losing weight is fasting, because if you lack nutrients, you will lose not only the hated centimeters, but also precious muscle mass, which is much more difficult to gain than to lose!

To increase the muscles of the lateral press, it is recommended to consume 2 g of protein per 1 kilogram of weight.

Exercises for the lateral abdominal muscles

Side crunches

Lying on the floor, bend your legs and place your feet as close to your pelvis as possible. Next, we raise our back, hold our neck straight and, tensing our abdominal muscles in turn, touch our left foot with our left hand and our right foot, respectively, with our right hand.

We inhale while twisting, and exhale while extending. Be sure to pay attention to the fact that the lower back does not come off the floor, otherwise you will not be pumping the lateral muscles, but the lumbar and vertebral muscles.

Exercise on the upper row block

Holding the handle of the block with both hands, you should pull it from top to bottom, making a chopping motion with a rotation of the torso. In this case, you need to gradually bend your knees and pull the handle towards the far leg. Make sure that your feet do not lift off the floor and that your oblique muscles are constantly tense.

Hanging Leg Raise with Rotation

Raising the legs is done while exhaling, lifting while inhaling. Direct your legs in a bent state, first to the right, then to the left. Be sure to control the position of your torso, do not sway, lift your legs exclusively with your abdominal muscles. Do the exercises calmly, without moving by inertia.

Side plank on one leg

Another effective exercise for the side press – this is side plank on one leg. To begin with, it is tedious to take a side plank position, while leaning on your forearm. Then you should raise your leg 30-40 cm and hold it in this position for 10 seconds.

Perform the exercise on both sides. You can also raise your hand for balance. It is important to keep your body straight and not bend. Otherwise, the effectiveness of the exercise is greatly reduced.

Dumbbell Bends

Taking a dumbbell in one hand, you should stand straight with your feet shoulder-width apart. Then bends are carried out, first in one direction, then, changing hands, in the other. There is no need to do speed exercises; movements should be measured and smooth, without jerking.

Such exercises are suitable for athletes to build muscle mass in the waist area, which is why girls usually avoid them.

To build muscle mass, use weights, be it dumbbells or barbells. Usually the supporters of such exercises are men. But if you are a girl who does not intend to create volume in the waist area, then it is better to work exclusively with your own weight and focus on the number of repetitions.

Video with the best exercise for oblique muscles

To demonstrate how to perform one of the exercises, or rather crunches, we suggest you watch this video. The trainer explains and shows everything clearly.

As you can see, there are many side press exercises, the most popular of which we have described in detail. We give one hundred percent guarantee that when systematic implementation With these exercises, the results will not be long in coming!

Be sure to try it this complex exercises on the oblique muscles of the abdomen, and before you know it, your stomach will become toned and sculpted, which will certainly attract the attention of others.

What exercises do you think are the most effective? Leave your comments and questions on this topic, share your impressions!