Izinto zeBasketball eziBalulekileyo kuMdlali ngamnye

Ngaba ungumntu othanda ibhola yomnyazi ojonge ukunyusa umdlalo wakho enkundleni? Ungajongi ngokubhekele phaya! Kweli nqaku, siza kugocagoca kwizinto ezibalulekileyo ze-basketball ekufuneka wonke umdlali afune ukuphakamisa ukusebenza kwabo. Nokuba ungumfundi onamava okanye usaqala nje, ezi zinto ekufuneka ube nazo ziqinisekile ukuba ziwuthatha umdlalo wakho uwuse kwinqanaba elilandelayo. Funda ukuze ufumane izincedisi ezitshintsha umdlalo eziza kukunceda ulawule enkundleni.

Ukubaluleka kokusetyenziswa kweZincedisi zeBasketball eziLungileyo

Ibhola yomnyazi ngumdlalo ofuna zombini isakhono kunye nezixhobo ezifanelekileyo. Ngelixa abadlali abaninzi begxile ekuhlonipheni izakhono zabo enkundleni, bahlala bengakuhoyi ukubaluleka kokusebenzisa izixhobo ezifanelekileyo zebasketball. Ezi zincedisi azinakuphucula kuphela ukusebenza komdlali kodwa zibonelela ngentuthuzelo kunye nokhuseleko ngexesha lomdlalo. Kweli nqaku, siza kuxoxa ngezixhobo eziyimfuneko ze-basketball ekufuneka wonke umdlali abe nazo kunye nokubaluleka kokusebenzisa ezifanelekileyo.

Esinye sezixhobo ezibaluleke kakhulu ze-basketball yi-basketball ngokwayo. Ukuba nebhola yomnyazi elungileyo kunokwenza umahluko omkhulu kwindlela umdlali aqhuba ngayo. Ubungakanani, ubunzima, kunye nezinto zebhola yomnyazi zinokuchaphazela indlela eziva ngayo ezandleni zomdlali nendlela etsiba ngayo enkundleni. Ibhola yomnyazi evuthelwe ngokufanelekileyo, ekumgangatho ophezulu inokuphucula ukudutyulwa, ukudlula, nokudlala ibhola yomnyazi, ngelixa ibhola yomnyazi engavuthelwanga kakuhle okanye egugileyo inokuthintela amandla omdlali okuqhuba kakuhle.

Olunye uncedo oluyimfuneko lwebhola yomnyazi zizihlangu ezifanelekileyo. Izihlangu ezichanekileyo zinokunika inkxaso, ukutsalwa, kunye nokuthuthuzela, okubalulekileyo ekuthinteleni ukulimala kunye nokwandisa ukusebenza enkundleni. Izicathulo zeBasketball zenzelwe ukubonelela ngenkxaso ye-ankle kunye ne-cushioning ukuba ithathe impembelelo yokutsiba kunye nokugijima. Ngaphandle kwezicathulo ezifanelekileyo, abadlali basemngciphekweni ophezulu we-sprains, i-sprains, kunye nokunye ukulimala kweenyawo.

Ukongeza kwiibhasikithi kunye nezihlangu, abadlali kufuneka batyale imali kwezinye izixhobo ezinje ngeepads zamadolo, imikhono yengalo, kunye neentambo zesandla. Ezi zincedisi zinokubonelela ngokhuseleko olongezelelweyo kunye nenkxaso kubadlali ngexesha lokudlala okukhulu. Iipads zamadolo zinokunceda ukuthintela ukulimala kwamadolo, imikhono yengalo inokubonelela ngoxinzelelo kunye nenkxaso yeengalo, kunye neentambo zomkhono ziyakwazi ukufunxa ukubila kwaye zinikeze ukubambelela okongeziweyo kwibhola. Nangona ezi zincedisi zinokubonakala zincinci, zingenza umehluko omkhulu kwinduduzo yomdlali kunye nokusebenza enkundleni.

Ngaphaya koko, ukuba nebhegi yebhasikithi ekumgangatho ophezulu yokugcina kunye nokuthutha zonke ezi zixhobo zibalulekile. Ibhegi yebhasikithi ehlala ixesha elide, eyilwe kakuhle inokunceda ukugcina abadlali becwangcisiwe kwaye belungele ukuzilolonga kunye nemidlalo. Kwakhona kunokukhusela izixhobo zomdlali umonakalo kwaye uqinisekise ukuba yonke into ifikeleleka ngokulula xa kufuneka.

Okokugqibela, enye into ehlala ingahoywa yebhola yomnyazi ngumgcini womlomo. Nangona kungabonakali kubaluleke kakhulu njengezinye izixhobo, umlindi womlomo unokukhusela amazinyo omdlali kunye nomhlathi kwimpembelelo ngexesha lokudlala. Kwakhona kunokunceda ukuthintela ukugruzuka ngokufunxa umothuko nokunciphisa ingozi yokwenzakala emihlathini.

Ukuqukumbela, ukusebenzisa izixhobo ezifanelekileyo zebhasikithi kubalulekile kuye wonke umdlali. Ukusuka kwi-basketball ngokwayo ukuya kwizihlangu, izixhobo zokukhusela, kunye neengxowa zokugcina, i-accessory nganye idlala indima ebalulekileyo ekukhululekeni komdlali, ukhuseleko, kunye nokusebenza enkundleni. Ngokutyala imali kwizixhobo ezikumgangatho ophezulu webhola yomnyazi, abadlali banokuphucula izakhono zabo, bathintele ukwenzakala, kwaye baqinisekise ukuba bawulungiselele ngokupheleleyo umdlalo ngamnye.

Kufuneka-Ube Nezincedisi zokudubula kunye nokuDribha

Xa kuziwa ekudlaleni ibasketball, ukuba nezixhobo ezifanelekileyo kunokwenza umahluko wehlabathi. Ukusuka ekudubuleni ukuya kwi-dribbling, izixhobo ezifanelekileyo zinokunceda abadlali baphucule izakhono zabo kunye nokusebenza enkundleni. Kweli nqaku, siza kuphonononga ezinye izinto ekufuneka zibenazo zokudubula kunye nokudlala ukuba wonke umdlali webhasikithi kufuneka athathele ingqalelo ukongeza kwi-arsenal yakhe.

Esinye sezixhobo ezibaluleke kakhulu kunoma yimuphi umdlali webhola yomnyazi yizicathulo ezifanelekileyo zebhasikithi. Izicathulo ezifanelekileyo ziyakwazi ukubonelela ngenkxaso, i-traction, kunye nokuzinza okufunekayo ukwenza ukusika okukhawulezayo, ukuguqula isalathiso, kunye nokuqhuma komhlaba ngenxa yokudubula okanye ukuphindaphinda. Khangela izicathulo ezinenkxaso efanelekileyo ye-ankle kunye ne-cushioning ukunceda ukukhusela kwi-ankle sprains kunye nokunye ukulimala. Ukongezelela, qwalasela izicathulo ezine-outsole ebambekayo ukuqinisekisa ukuhamba okuphezulu enkundleni.

Enye into ebalulekileyo yokudubula kunye nokudlala ibhola yomnyazi esemgangathweni. Ibasketball eyenziwe kakuhle ebambe kakuhle kwaye igqabhuke ingenza umahluko omkhulu kubuchule bomdlali bokuphatha ibhola kunye nokuthatha izithonga ezichanekileyo. Jonga ibhola eziva ikhululekile ezandleni zakho kwaye ine-bounce engaguqukiyo ukunceda ukuphucula izakhono zakho zokudubula kunye nokudlala.

Ukongeza kwizihlangu kunye neebhasikithi, kukho ezinye izincedisi ezinokunceda ekuphuculeni ukudutyulwa komdlali kunye nesakhono sokudlala. Enye i-accessory enjalo ngumkhono wokudubula. Imikhono yokudubula ifakwe kwingalo yokudubula kwaye yenzelwe ukubonelela ngoxinzelelo kunye nenkxaso, kunye nokunceda ukuphucula ifom yokudubula kunye nokuchaneka. Abanye abadlali bafumanisa ukuba imikhono yokudubula inokunceda ukugcina ingalo yabo yokudubula ifudumele kwaye ikhululekile, enokuba luncedo ngakumbi ngexesha lemozulu ebandayo.

Esinye isincedisi esinokunceda ukuphucula izakhono zokudubula kunye ne-dribbling yi-dribble goggles. Iiglasi ze-Dribble ziyilelwe ukunciphisa ibala lombono lomdlali, zibanyanzele ukuba bagxile kwibhola kunye nobuchule babo bokudlala. Oku kunokunceda ukuphucula izakhono zokuphatha ibhola kunye nokudlala, kunye nokuphucula isakhono somdlali sokukhusela ibhola kubakhuseli.

Ukongeza kwezi zincedisi, kukho inani lezinye izinto ezinokunceda ekuphuculeni ukudubula komdlali kunye nezakhono zokuqhuba. Abanye abadlali bafumanisa ukuba ukusebenzisa i-basketball enesisindo kunokunceda ukuphucula amandla abo okudubula kunye nokuchaneka, ngelixa abanye befumanisa ukuba ukusebenzisa i-dribble aid, efana ne-dribble stick okanye i-cone, inokunceda ukuphucula ukuphatha ibhola kunye nokukwazi ukubhola.

Ekugqibeleni, izincedisi ezifanelekileyo zinokwenza umahluko omkhulu kubuchule bomdlali bokudubula kunye nokuchwetheza ngokufanelekileyo kwibala le-basketball. Ngokutyala imali kwizixhobo ezifanelekileyo, abadlali banokuphucula izakhono zabo kunye nokusebenza, kwaye ekugqibeleni bathathe umdlalo wabo ukuya kwinqanaba elilandelayo. Nokuba zizihlangu ezisemgangathweni zebhola yomnyazi, ibhola yomnyazi eyenziwe kakuhle, okanye izixhobo zoqeqesho ezikhethekileyo, izincedisi ezifanelekileyo zinokunceda abadlali baphucule izakhono zabo zokudubula kunye nokudlala kwaye basebenze ngakumbi enkundleni.

Izincedisi ezibalulekileyo zoKhuselo lokudlala

Xa kuziwa ekudlaleni ibhola yomnyazi, ukuba nezixhobo ezifanelekileyo kunokwenza umahluko omkhulu ekusebenzeni komdlali enkundleni. Ngelixa izakhono ezihlaselayo zibalulekile, umdlalo okhuselayo uyimfuneko ngokulinganayo kumdlalo ojikeleze kakuhle. Kweli nqaku, siza kuphonononga izixhobo eziyimfuneko ze-basketball ekufuneka wonke umdlali abe nazo zokuphucula izakhono zabo zokuzikhusela.

1. Izihlangu zeBasketball

Esinye sezixhobo ezibaluleke kakhulu zokudlala ezikhuselayo zizihlangu ezilungileyo ze-basketball. Ezi zihlangu zenzelwe ukubonelela ngenkxaso efunekayo kunye ne-traction yokuhamba ngokukhawuleza kwecala kunye nokutshintsha ngokukhawuleza kwindlela. Xa udlala ukhuselo, ukukwazi ukuhamba ngokukhawuleza kwaye uhlale phambi komchasi kubalulekile. Khangela izicathulo ezinomgangatho ophezulu wokuxhasa i-ankle kunye ne-rubber ehlala ixesha elide ukuze ubambe ubuninzi enkundleni.

2. IiPads zamadolo

Enye into ebalulekileyo yomdlalo okhuselayo yiperi yamadolo. Ukudlala umdlalo wokuzikhusela kudla ngokubandakanya ukuntywila ujonge iibhola ezikhululekileyo, ukuthatha iintlawulo, kunye nokwenza iintshukumo ezikhawulezayo, ezisezantsi ukuya emhlabeni. I-Knee pads inokubonelela ngokukhuseleka kunye nokunciphisa amadolo, ukunciphisa umngcipheko wokulimala kunye nokuvumela abadlali ukuba badlale ngokuzithemba kunye nobudlova.

3. Uxinzelelo lwemikhono yeArm

Imikhono yengalo yoxinzelelo ayiyonto nje yefashoni kodwa ikwayinto esebenzayo yabadlali abakhuselayo. Le mikhono inokunceda ekuphuculeni ukujikeleza kwegazi kunye nokubonelela ngenkxaso ye-elbows kunye ne-forearm, ukunciphisa ukukhathala kwemisipha kunye nobuhlungu ngexesha lokudlala okukhuselekileyo. Ukongeza, abanye abadlali bafumanisa ukuba ukunxiba imikhono yengalo kunokubanceda ukuba bayibambe ngcono ibhola xa besiya kubusela kunye nokuphambuka.

4. Umgadi womlomo

Umgcini womlomo yinto ekufuneka ubenayo kuye nawuphi na umdlali webhasikithi, ngakumbi kwabo badlala ngokhuseleko olungqongqo. Ngelixa ukhuselo lubalulekile kumdlalo, lunokukhokelela kunxibelelwano ngengozi kunye nokungqubana nabanye abadlali. Umlindi unokuwakhusela amazinyo aze anciphise ubungozi bokugruzuka ebudeni bomdlalo womzimba, nto leyo enika abadlali ukuzithemba ukuze badlale ngogonyamelo ngaphandle kokoyika ukwenzakala.

5. IiPads zokuSilayida eziKhuselekileyo

Iipads ezikhuselayo zokutyibilika ziyilelwe ukunceda abadlali baphucule intshukumo yabo esecaleni kunye nesimo sokuzikhusela. Ezi pads zinxitywa emadolweni kwaye zivumela abadlali ukuba batyibilike ngokutyibilikayo kwaye ngokukhululekileyo kwinkundla, okwenza kube lula ukuhlala phambi komdlali wabo kunye nokwenza uhlengahlengiso olukhawulezayo lokuzikhusela. Ziluncedo kakhulu ekuziqhelaniseni nomdlalo wokuzikhusela kwaye zinokunceda abadlali baphuhlise umsebenzi ongcono wokuzikhusela.

Ukuqukumbela, ukuba nezixhobo ezifanelekileyo zebhasikithi kubalulekile kuye wonke umdlali ojonge ukuphucula umdlalo wabo wokuzikhusela. Ukususela kwizihlangu ezibonelela ngenkxaso efunekayo kunye nokunyathela kwiipads zamadolo ezinikezela ukukhuselwa kunye nokunyanzeliswa kwemikhono yeengalo ezinciphisa ukukhathala kwemisipha, ezi zixhobo zingenza impembelelo ebalulekileyo kwizakhono zokukhusela zomdlali. Ngesixhobo esifanelekileyo, abadlali banokusondela kumdlalo okhuselayo ngokuzithemba kunye nobundlobongela, besazi ukuba baxhotyiswe ngokufanelekileyo ukujongana neemfuno zomzimba zomdlalo.

Izixhobo zokukhusela wonke umdlali kufuneka azisebenzise

I-Basketball ngumdlalo onzima kakhulu ofuna abadlali ukuba babe kumgangatho ophezulu womzimba kwaye babe nezixhobo ezifanelekileyo zokuqinisekisa ukhuseleko lwabo enkundleni. Ukongeza kwigiya yebhola yomnyazi eqhelekileyo efana nezihlangu, ijezi, neebhulukhwe ezimfutshane, kukho inani lezinto eziyimfuneko zebhola yomnyazi ekufuneka wonke umdlali azisebenzise ukuzikhusela kukwenzakala okunokwenzeka. Kweli nqaku, siza kuphonononga izixhobo zokukhusela ekufuneka wonke umdlali webhasikithi azisebenzise ukuze ahlale ekhuselekile kwaye enze konke okusemandleni abo enkundleni.

Enye yezona zinto zibalulekileyo zezixhobo zokukhusela kubadlali bebasketball ngumlindi womlomo. Nangona kungabonakali njengento ebalulekileyo, umlindi womlomo unokukhusela abadlali kukulimala okukhulu kwamazinyo kunye neengxabano. I-Basketball ngumdlalo okhawulezayo kunye noqhagamshelwano oluninzi lomzimba, kwaye umlindi womlomo unokunceda ukuthabatha impembelelo nayiphi na into yokungqubana okanye ukuwa okungenzeka ngexesha lokudlala. Ukongezelela, umlindi womlomo unokunceda ukukhusela abadlali ukuba bangazilumi iilwimi zabo okanye ngaphakathi kwezidlele zabo, ezinokuthi zibe yinto eqhelekileyo ngexesha lemidlalo enzima.

Elinye icandelo elibalulekileyo lesixhobo sokukhusela abadlali bebhola yomnyazi yiperi yamadolo. I-Basketball ibandakanya ukugijima okukhulu, ukuxhuma, kunye nokunyakaza ngokukhawuleza kwecala, konke oko kunokubeka uxinzelelo emadolweni. Iipads zamadolo zinokunceda ukukhupha impembelelo yale ntshukumo kwaye zinike inkxaso eyongezelelweyo emadolweni, ukunciphisa umngcipheko wokulimala okufana nokuqhaqha okanye iinyembezi. I-Knee pads ibaluleke kakhulu kubadlali abanembali yeengxaki zedolo okanye abachacha kwingozi yangaphambili.

Ukongeza kwizinto zokukhusela umlomo kunye neepads zamadolo, abadlali bebhola yomnyazi kufuneka baphinde bacinge ngokunxiba iibrace ze-ankle ukukhusela amaqatha abo kwi-sprains kunye nokunye ukulimala. I-Ankle braces inikezela ukuzinza okongeziweyo kwi-ankle, ebaluleke kakhulu kubadlali abahlala betshintsha izikhokelo kunye nokwenza ukunyakaza ngokukhawuleza enkundleni. Ngokunxiba i-ankle braces, abadlali banokunciphisa umngcipheko wokuqengqeleka okanye ukujija amaqatha abo ngexesha lomdlalo, nto leyo enokukhokelela ekubuyiseni ixesha elide kunye nomonakalo onokwenzeka wexesha elide.

Okokugqibela, enye yezona zinto zibalulekileyo zezixhobo zokukhusela zabadlali bebhasikithi yibhodi yezemidlalo exhasayo yabadlali ababhinqileyo. I-Basketball ibandakanya ukutsiba okukhulu kunye neentshukumo eziphezulu, ezinokubangela ukungonwabi kunye neentlungu kubadlali ababhinqileyo abanganxibanga uhlobo olufanelekileyo lwenkxaso. Ibhodi yezemidlalo esemgangathweni inokubonelela ngenqanaba elifanelekileyo lenkxaso kunye nokunyanzeliswa kokunciphisa ukunyakaza kwebele kunye nokunciphisa umngcipheko wokuphazamiseka okanye ukulimala ngexesha lokudlala.

Ukuqukumbela, izixhobo ezifanelekileyo zokukhusela zibalulekile kuye wonke umdlali webhasikithi ukuze ahlale ekhuselekile kwaye enze konke okusemandleni abo enkundleni. Imilomo, idolo, i-ankle braces, kunye neebhodi zezemidlalo ezixhasayo zizo zonke izixhobo eziyimfuneko ekufuneka wonke umdlali azisebenzise ukuzikhusela kwingozi enokwenzeka. Ngokunxiba izixhobo ezifanelekileyo zokukhusela, abadlali bebhola yomnyazi banokuwunciphisa umngcipheko wokonzakala okuqhelekileyo okunxulumene nebhasikithi kwaye bagxile ekudlaleni umdlalo abawuthandayo ngokuzithemba kunye noxolo lwengqondo.

Ukubonelela ngeNtuthuzelo kunye nokuSebenza kwiNkundla

Ukuba ngumdlali webhasikithi ophumeleleyo akukhona nje ngokuba nezakhono kunye nezixhobo ezifanelekileyo, kumalunga nokuba nezixhobo ezifanelekileyo ezinokunceda ukuphucula ukusebenza kwakho enkundleni. Nokuba ungumdlali we-Amateur okanye imbaleki eqeqeshiweyo, ukuba nezixhobo ezifanelekileyo kunokwenza umahluko omkhulu kwindlela owudlala ngayo umdlalo. Kweli nqaku, siza kuxoxa ngezinto eziyimfuneko ze-basketball ekufuneka wonke umdlali aziqwalasele ukuze andise intuthuzelo kunye nokusebenza enkundleni.

Esinye sezixhobo ezibaluleke kakhulu kunoma yimuphi umdlali webhola yomnyazi yizicathulo ezifanelekileyo zebhasikithi. Izihlangu ezifanelekileyo zinokubonelela ngenkxaso, ukuzinza, kunye nokutsala, eziyimfuneko ekwenzeni ukusikeka ngokukhawuleza, ukutsiba, nokubaleka enkundleni. Khangela izihlangu ezinenkxaso ye-ankle elungileyo, i-cushioning, kunye ne-outsole ehlala ixesha elide ukuqinisekisa ukukhululeka okuphezulu kunye nokusebenza.

Enye into ebalulekileyo kubadlali bebasketball yibasketball ekumgangatho ophezulu. Ibhola yomnyazi elungileyo inokwenza umahluko omkhulu kwindlela eyibamba ngayo ibhola kwaye igqabhuke, kwaye inokuchaphazela kakhulu izakhono zakho zokudubula kunye nokudlala. Jonga ibhola yomnyazi enobungakanani obufanelekileyo kunye nobunzima benqanaba lesakhono sakho kunye nesimbo sokudlala, kwaye enikezela ukubamba okulungileyo kunye nokuqina.

Ukongeza kwizicathulo kunye ne-basketball, kukho ezinye izixhobo ezimbalwa ezinokukunceda ukuphucula induduzo yakho kunye nokusebenza enkundleni. Esinye sezi ncedisi yi-sweat-wicking headband okanye i-wristbands, enokukunceda ukugcina ukubila ngaphandle kwamehlo akho kunye nezandla zakho, kukuvumela ukuba ugcine ukubambelela kakuhle kwibhola. Ngokukwanjalo, umkhono wokucinezela okhululekileyo kunye noxhasayo wengalo yakho yokudubula unokunceda ukuphucula ukuchaneka kwakho kokudubula kunye nokuxhasa izihlunu zakho ngexesha lokudlala okukhulu.

Enye into ebalulekileyo yabadlali bebasketball yibhotile yamanzi esemgangathweni. Ukuhlala u-hydrated kubalulekile ekusebenzeni ngokufanelekileyo enkundleni, ngoko ke ukuba nebhotile yamanzi efanelekileyo kunye nethembekileyo yinto efunekayo kuye nawuphi na umdlali. Khangela ibhotile ekulula ukuyiphatha kunye nokusetyenziswa, kwaye oko kuya kugcina amanzi akho epholile kwaye ehlaziya ngexesha lemidlalo emide kunye neeseshoni zoqeqesho.

Okokugqibela, cinga ngokutyala imali kwezinye izixhobo zokukhusela ezinje ngeepads zamadolo kunye nenkxaso ye-ankle. I-Basketball ngumdlalo onempembelelo ephezulu, kwaye ukulimala kunokwenzeka, ngoko ke kubalulekile ukukhusela umzimba wakho kwingozi enokwenzeka. Iipads zedolo kunye nenkxaso ye-ankle inokunceda ukukhusela ukulimala kunye nokubonelela ngenkxaso eyongezelelweyo ngexesha lokudlala okunamandla, okukuvumela ukuba udlale ngokuzithemba kunye nobudlova.

Ukuqukumbela, ukuba nezixhobo ezifanelekileyo kubalulekile ekwandiseni intuthuzelo kunye nokusebenza kwibala le-basketball. Ukusuka kwizihlangu ezikumgangatho ophezulu kunye nebhola yomnyazi elungileyo, ukuya kumaqhina abilayo, imikhono ecinezelayo, kunye nezixhobo zokukhusela, isixhobo ngasinye sidlala indima ebalulekileyo ekuncedeni abadlali benze konke okusemandleni abo. Ngokutyala imali kwizincedisi ezifanelekileyo, unokuqinisekisa ukuba ukulungele ukudlala umdlalo ongcono ngalo lonke ixesha ungena enkundleni.

Ukugqitywa

Ukuqukumbela, ukuba nezixhobo ezifanelekileyo ze-basketball kunokwenza umahluko omkhulu kumdlalo wakho. Nokuba yibhola yomnyazi ekumgangatho ophezulu, izihlangu ezixhasayo, iimpahla ezitofotofo, okanye izixhobo ezikhuselayo, wonke umdlali kufuneka atyale imali kwizinto eziyimfuneko ukuze baphucule ukusebenza kwabo kwaye banciphise umngcipheko wokwenzakala enkundleni. Ngeminyaka eyi-16 yamava kushishino, siyakuqonda ukubaluleka kokuxhobisa abadlali ngezixhobo ezifanelekileyo ukuze baphumelele. Ke, qhubela phambili kwaye utyale imali kwizinto ezibalulekileyo zebhasikithi eziya kunceda ukuthatha umdlalo wakho uwuse kwinqanaba elilandelayo. Ngesixhobo esifanelekileyo, uya kuba ukulungele ukuthabatha naluphi na ucelomngeni oluphoswa yinkundla.