vertical leg press proper form

"We all have lower back issues, so we never want to 'load' a lower back," says Woll, which can lead to injury and will take the emphasis off of those legs. “To make the vertical leg crunch effective, you want to actively press your low back into the ground while you raise up in the crunch as well as the descent,” Braun says. This move is a similar one to a standard sumo squat. Hold arms straight out above your chest. A vertical pushing exercise is any exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction (think shoulder press). #1) The Seated Press: This is a press that takes the legs out of the movement, as you are sitting down. In other words, if you want to emphasize your glutes and upper hamstrings when leg pressing, use a high foot position. It's hard to go past a verticle leg press. This exercise has an average reps of 10 reps, a best reps of 10 reps, and has been logged 1 times in the last year. Courtesy of OldTimeStrongman.com. If you don't know your way around a weight room, heading to the gym can be intimidating -- and even dangerous. The horizontal leg press is quite chair-like, and it usually uses fixed weights, pre-loaded. The Proper Placement of the Feet on a Leg Press. Bench Press With Proper Form: The Setup Getting Under the Bar. 2) Increase Pushing Strength - Push ups engage your chest, shoulders, triceps, and core for a complete pushing exercise. 5. ), or removing stability. It’s not uncommon for people to rock back and forth as they do crunches, using momentum to do the exercise instead of your core muscles. The leg press is a unique movement. There are countless exercises and machines that can be used to target your legs and hips. By bringing your feet closer together you will work the outer thigh muscles. Follow her on Twitter. When well-developed, the rectus abdominis pushes against connective tissue, giving the appearance of “six-pack abs.”. Leg Press Proper Form Target Muscle: Legs Leg Press Proper Form. I will cover everything from the proper setup, to the complete execution, to various positions to suit your needs. As with any lift, proper starting position is imperative in performing the exercise correctly and the bench press … While it's not as common as the angled leg press or … Check out more in our Fix Your Form series below: For more on fitness and exercise, click here. How to Bench Press with proper form: lower the bar to your mid-chest. Vertical Press. There are many types of leg press machines (vertical leg press, seated leg press, hack squat machine, etc…) utilizing many leg press variations. The vertical leg press allows for stance variations to target specific muscle groups more intensely. Six-pack aspirations aside, vertical leg crunches help strengthen the ab muscles, which are integral to everything from walking and standing to lifting weights and playing sports. #5 Failing at failure. If you find that tight hamstrings make it difficult to keep your legs straight during vertical leg crunches, Braun suggests bending the knees (but still keep them pressed together). To move the most weight, you need to create the maximum amount of force. If you want to continue to see progress (like muscle growth and strength gains) you need to vary the stimulus to the body by changing the movement, increasing the difficulty of the exercise (through variables such as tempo, rest, intensity etc. The leg press can be done in a number of different ways; however, they're all fairly similar and work the same muscles. This challenging variation on the traditional crunch will elevate your abs workout by adding variety — a crucial component to any training plan. Actually DO IT! The rectus abdominis, the muscle that run the length of the abdomen, are what give a chiseled midsection its definition. The leg press offers coaches and athletes an opportunity to increase leg size, general strength, and address any muscular imbalances. Part of HuffPost Wellness. There are two types of leg presses -- the seated leg press … If it helps you to visualize the correct posture, "it emulates a squat," says Woll. Unrack the bar by straightening your arms; Lower the bar to your mid-chest But, by raising the legs to a vertical position, you also engage the hip flexors. Consider starting with Smith machine squats until you master the form, then move on to free-weight squats. In this variation, you need to have a special rack made for the lift. Here’s a quick review of the key form tips I’ve outlined above to help you execute your leg presses with the highest degree of effectiveness… 1) Always press the weight up using your heels rather than your toes. With one simple adjustment to the standard crunch, the vertical leg crunch adds in plenty of variety to keep challenging your body. If your go-to core workout includes all the same sit-ups and crunches you learned in middle school gym class, it’s probably time to shake things up. They used a 12-week periodized program of leg press, knee extension, and knee flexion exercises, performed 2 … It’s hard to tell when you’re compensating during the leg press. Remember to press slowly enough that you feel your muscles firing, she says. The Faux Pas: The most common mistakes, says Woll, are allowing your head to pop off the bench, with your chin tucked, or allowing your lower back to do the same. Around 6-8 degrees takes the pressure off your lower back and reduces pelvic rotation when at the lowest part of … When in doubt, go lighter and make every rep count. Then try LeBron James' abs workout! One machine you may not see very often is the vertical leg press machine. The leg press can be done in a number of different ways; however, they're all fairly similar and work the same muscles. Jenessa Connor has written for Men’s Journal, Shape, Runner’s World, Oxygen and other health and fitness publications. For your more advanced athletes, single leg box jumps can be performed following the same protocol. No fancy or expensive equipment required. Vertical leg presses are an effective fat-loss tool because you can load up the weight just under your 10-rep max, ... and you can push yourself without worrying about form because the machine is on a set path. Here’s how to Bench Press with proper form: Lie on the bench with your eyes under the bar; Grab the bar with a medium grip-width (thumbs around the bar!) There are two types of leg press machines you see at the gym, horizontal and vertical ones. 3 Things to Avoid: Knees Turned In- I see this quite often with beginners because their leg muscles and not as stable as a result of unfamiliarity to this exercise. As with any lift, proper starting position is imperative in performing the exercise correctly and the bench press is … Would these be a sufficient alternative for smaller gyms that aren't using the leg press for typical training, but only for the use you describe in the video? Many athletes I have worked with will ask me how they can increase their vertical jump. If you're just starting out, don't worry about the gear too much, just focus on perfecting your form. The Powerline by Body-Solid Vertical Leg Press helps you build your lower body safely and effectively from your own home gym. In order to do that, you need to keep your wrists vertical. When it comes to toning and sculpting your legs, sometimes the most tried-and-true gym equipment delivers the best results. To move the most weight, you need to create the maximum amount of force. I was thinking of buying one for the house. Vertical leg crunches. The most important pieces of equipment I use on the bench press are my wrist wraps. In the coming weeks, we'll be sharing Woll's thoughts on the biggest mistakes we all make while building muscle, plus her tips and tricks for better form. “When you elevate the legs, you reduce the amount of contact points with the ground, which reduces stability,” explains Braun. Remember, full-range means you go down until your quadriceps cover your chest. Originating at the pelvis and inserting at the ribs and sternum, the rectus abdominis flexes the torso and spine. Vertical Jumps. Below we will discuss in depth the benefits of the leg press… Because the body is a masterful adapter. Bench Press With Proper Form: The Setup Getting Under the Bar. Seated Leg Press Exercise Benefits. In this video, we teach you how to bench press with proper form and technique. Think you got what it takes to train like the pros? ? Practice proper upright form by sitting to (butt just touching) and rising from a bench, chair or box set at parallel. It featured in both Weider and York Barbell courses and one imagines that the prospect of doing reps to failure was relatively low back then for obvious reasons! Benefits of Vertical Leg Crunches Senior Editor, Health & Fitness; Certified Personal Trainer. Stand with the bar on your front shoulders. released a study in International Journal of Sports Medicine. Make sure you check with a trainer or someone at the gym who performs this exercise flawlessly for tips on how to position your back, legs, and knees to make sure you are doing it correctly and can get the best results. You'll feel more pain doing leg presses than ever before. One way to do this is that when you grab onto the bar, think about trying to bend it in half upwards towards the sky. Doing a quick 10-minute ab workout a few times a week can really help strengthen your core. It is an exercise similar to “horizontal press”, however, you should position your back on the floor while your legs are straight up in the air. Together, these muscles are known as the iliopsoas, which originates at the pelvis and lumbar vertebrae and inserts into the femur, or upper leg bone. Vertical Jumps. If your Power Rack has no outside uprights, or you have no Power Rack, pull the bar from the floor on your shoulders (Power Clean it). The Fix: First, make sure your knees are bent at about 90 degrees, and move your feet up so that your shins are parallel to the floor, she says. Anybody who has read any of my stuff is familiar with this. Leg Press Form Guide. Instead of crushing your spine with a loaded barbell, you can stack plates on the top of this setup, get underneath the … Narrow stance leg press. The vertical ones are ~1/3 the price of the traditional angled ones ($350 vs $1000+). But paying attention to a few simple rules of proper technique can make you slimmer, stronger and healthier all over. Use no weight or a light weight until you master this. #2) The Push Press: All rights reserved. Want to build core strength and improve your yoga postures? Most leg-press platforms allow you to place your feet high, low, wide, narrow, or any number of combinations in between. Repetitions should be kept low, around 1 - 3 repetition per set. There, you select the desired weight by pinning the plate of choice, and then you set the seat at the proper height, that lets you go deep into a squat. Lying Leg Press vs. Here we’ll discuss the 45-degree leg press with step-by-step instructions on proper leg press form to get the most out of this squat machine. If it’s too low like mine, set the bar in the outside uprights of your Power Rack and unrack it. Raise legs up so that they are perpendicular to the floor (legs should be as straight as possible). Vertical Pushing Exercises. During the leg press, the hip adductors provide a stabilization function, preventing your thighs from moving out of proper alignment during the motion. I was wondering if anyone has bought a leg-press machine for use at home, and if so, I'd welcome recommendations for a good one. But paying attention to a few simple rules of proper technique can make you slimmer, ... we all make while building muscle, plus her tips and tricks for better form. When it comes to exercise, she’s a bit of a dabbler, but she always comes back to running, CrossFit and yoga. This form of leg press was a mainstay in exercise routines throughout the first half of the twentieth century. The leg press is a unique movement. I’ve already shared a few reasons why the leg press is a solid exercise for leg development, but I’m … With the vertical leg press, you are actually bearing all of the weight yourself, whereas with the angled machine, … Seated Leg Press. Even though the leg press is a pretty safe machine for beginners, incorrect body posture -- that is, posture that prevents your body from assuming the designated 90- or 45-degree angle -- can hurt your back, shoulders or neck. The less stability, the greater the potential for core muscle activation. Lie on your back and raise your legs until they’re perpendicular to the floor. ©2021 Verizon Media. The leg press targets two groups of muscles. The Advantages of a Vertical Leg Press Machine. If it helps you to visualize the correct posture, "it emulates a squat," says Woll. The hip flexor muscles, primarily the iliacus and the psoas, pull the thighs and the torso toward each other. To tighten and strengthen your legs, add the classic leg press to your workout routine. Wrist Wraps. Vertical leg presses have the potential to also strongly work the gluteal muscles. If you’re using one leg more than the other, the machine won’t provide you with the same feedback as the squat would. Press down through your heels and feet and into your big toe until your legs are extended all the way, keeping the knees soft rather than locked, then lower back down. Wide stance leg press. The leg press machine primarily targets your quadriceps, hamstrings, and gluteal muscles. The leg press is a helpful gym equipment to use for developing muscles in the legs. Leg Press Form Guide. Try holding the abdominal contraction at the top of the movement and doing small crunches or “pulses.” “By maintaining the contraction (as opposed to letting the back touch the floor) you get more time under tension, a proven stimulus to increase development,” says Cody Braun, Openfit fitness expert. The most important pieces of equipment I use on the bench press are my wrist wraps. Like all crunches exercises, this move targets the rectus abdominis. Go higher on the sled to increase the degree of hip flexion and extension while reducing the range of motion around the knees. Walk into any reasonably sized gym or health club and you're almost guaranteed to see a leg press machine. For your more advanced athletes, single leg box jumps can be performed following the same protocol. Choose one or all to achieve your goal. I will cover everything from the proper setup, to the complete execution, to various positions to suit your needs. First, it covers your hip extensors, including the biceps femoris, gluteus maximus, semimembranosus and semitendinosus. I have one at my gym and rotate it with 45 degree leg press. The leg press offers coaches and athletes an opportunity to increase leg size, general strength, and address any muscular imbalances. This will make the exercise harder, but doing it with the proper form will help you get all the benefits from it. “By lowering the legs, you are demanding more of your core to stabilize as you crunch,” Braun says. Proper Bench Press Form Now that we are set up and have our hands around the bar, we want to think about having our elbows tucked in and not letting them flare out. You can also increase the difficulty of vertical leg crunches by lowering the legs from a perpendicular position to a 45-degree angle. For an exercise with quite a short range of motion, it stimulates the quads, glutes and hamstrings to their maximum potential. Leg press 1RM improved by 20% and improvements on the balance recovery tasks increased by 30%. I just started the 12-week-strength template. This space-efficient leg press home machine reinforces support for your back and hips to support proper form and features a diamond plate steel press … Breezing through your ab routine and looking for a new challenge? The weight should be on the top. The following instructions will help people who want to start performing the leg press complete this exercise safely. Then remember that the back of your head and from the middle of your spine all the way down to your hips should be flush against the bench, she says. What are your thoughts on the vertical leg press? This week, we're perfecting the seated leg press. Specifically, the most common examples of vertical pushing movements are: Standing Overhead Shoulder Press While vertical leg press machines may look daunting, owing to the fact that significant weight is sitting directly above your head and torso, they aren’t inherently more dangerous than horizontal leg press machines. The leg press machine primarily targets your quadriceps, hamstrings, and gluteal muscles. Vertical Leg Press: Though it might look a little odd, these machines can mimic a full-blown weighted squat while keeping your back and neck completely safe. One of the supplemental exercises in the program is a leg press. Leg Press Cons. Use an old-school vertical leg press instead, being sure not to raise your glutes or back off of the cushion, in order to avoid strains or injuries. Many athletes I have worked with will ask me how they can increase their vertical jump. For each rep, extend your legs to 95% of lockout. Setup. Why is variety important? Below we will discuss in depth the benefits of the leg press… This variation offers more stability and allows you to gradually build strength in your core muscles. Which combination you choose can actually change which muscles the leg press targets, ... That means you get more quad activation and less involvement form … I haven't used one in years. In order to do that, you need to keep your wrists vertical. Kenny Croxdale Using moderate load, you blast the platform up into the air. It’s also important to have proper form when doing the seated leg press exercises because you can cause knee injuries due to the amount of weight typically added to the machine. As with all exercises, performing them correctly and safely brings the best results. It also works in conjunction with the other core muscles to create intra-abdominal pressure — what happens when you “brace” your core. Choose one or all to achieve your goal. Correct Angle and Body Posture. It isn't enough to just know what a 3-second descent is. If you cannot complete a set with … As with all exercises, performing them correctly and safely brings the best results. By bringing your further apart, the emphasis will move on to your inner quad muscles. My Case Against the Leg Press. We also explain tips and tricks for an optimal bar path and how to create a safe and supportive upper back position. Engage your abdominal muscles and lift your shoulders and upper back off the floor. Keep them straight and squeezed together. Tell us how it goes in the comments below, and be sure to check back over the following weeks to fix your form on the row machine, the lat pulldown and more. One of the challenges with the leg press (especially for women) is the design of the seat. Indeed, you may see several different types of leg presses, including machines in which you sit up straight, lie down or recline at … A narrow stance requires strong use of the quadriceps while a wider stance will put more emphasis on the inner thigh muscles. We spent an afternoon at Equinox with trainer and manager Rebecca Woll, learning the ins and outs of some of the most popular strength-training machines. Overhead Press inside your Power Rack if it’s tall enough. When it comes down, you rebound with it (as you would with jumping) and blast it up into the air again. “Vertical leg crunches help to strengthen the rectus abdominis, which is one of the major muscles that helps stabilize your spine,” says Braun. The bench press involves the pectoralis major (chest), anterior deltoid (front of … It is also helps explain why strength gains from leg pressing don't transfer so well in the real world to vertical jump improvement. On one side of the fence, you have those who are interested soley in aesthetics and really only care about gaining citizenship to Quadszillaville, USA. Leg … You midsection should be at an angle of 90 degrees your legs should be pushed into a plate facing down. So, after much thought, I designed this machine in AutoCAD, then put it together one weekend in the space of around 4 hours for a total cost of $36.11 (compared with $270 for the dangerous looking Body Solid vertical leg press machine, skipping straight to the $1000-$1500 range for anything better). Is it any good for Leg Development compared to a 45 Degree Angle Leg Press? Additionally, because of the positioning of the legs, the vertical leg crunch is more challenging than standard crunches. This will make the exercise harder, but doing it with the proper form will help you get all the benefits from it. Good form on a vertical leg press means never allowing your back to leave the back pad – it should always be flat against the pad, and never rounded or raised. Fix Your Form: How To Do The Perfect Seated Leg Press. Being able to jump vertically is extremely important in such sports as basketball, football, and volleyball. A good option for a new ab exercise? Proper Bench Press Form Now that we are set up and have our hands around the bar, we want to think about having our elbows tucked in and not letting them flare out. This week, we're perfecting the seated leg press. Make sure you check with a trainer or someone at the gym who performs this exercise flawlessly for tips on how to position your back, legs, and knees to make sure you are doing it correctly and can get the best results. Press it back up until your elbows are locked. Using a much lighter weight than normal, a full range of motion, and the narrow and low foot positions, do leg presses for two straight minutes, no rest. You can go heavy on them as long as the bench that you lay on is at a small decline. Any experience with it? Hold the crunch for one second and slowly lower the upper body to the starting position, and repeat. The following steps: Step 1: Lie down on your front shoulders, triceps, and core for complete... Narrow, or any number of combinations in between own a vertical leg crunch to a standard squat... To your mid-chest anybody who has read any of you use or own a vertical leg crunch adds plenty!, or any number of combinations in between form of leg press ( especially for women ) is vertical... Short range of motion, it covers your hip extensors, including the biceps femoris, gluteus maximus semimembranosus! Platform up into the air again muscles, primarily the iliacus and the psoas, pull the thighs and torso. Then move on to free-weight squats crunch is more challenging than standard crunches potential to also strongly work gluteal! The inner thigh muscles offers coaches and athletes an opportunity to increase size! Gym, horizontal and vertical ones are ~1/3 the price of the work than those muscles reducing range! Vertical position, you blast the platform up into the air it any for! Form, then move on to free-weight squats back up until your elbows are locked made the! Strong use of the supplemental exercises in the outside uprights of your head, pre-loaded with this routines! ” explains Braun number of combinations in between ( as you would with jumping ) and blast it into. Will elevate your abs workout by adding variety — a crucial component to any training plan Inclined? are... Feel more pain doing leg presses -- the seated leg press psoas, pull the and... The abdomen, are what give a chiseled midsection its definition and it! Below we will discuss in depth the benefits from it bit of a dabbler, but doing it with other. Your workout routine it also works in conjunction with the other core muscles wide, narrow, or any of! The thighs and the torso and spine order to do that, you also engage the hip flexors legs so... Check out more in our fix your form: how to bench are! Leg development compared to a few times a week can really help strengthen your legs hips. 10-Minute ab workout a few times a week can really help strengthen your legs, you need to the. Depth the benefits from it full-range means you go down until your elbows are locked vertically is extremely in... By lowering the legs, the rectus abdominis flexes the torso and spine or light... To vertical jump any training plan and repeat written for Men’s Journal, Shape, Runner’s World, Oxygen other. Stability, ” explains Braun crunches exercises, this move is a similar to! Torso and spine gluteus maximus, semimembranosus and semitendinosus demanding more of your Power Rack unrack... More stability and allows you to visualize the correct posture, `` it emulates a squat ''. By placing the feet on a leg press Getting Under the bar to your.! Hip extensors, including the biceps femoris, gluteus maximus, semimembranosus and semitendinosus torso and.. Stabilize as you would with jumping ) and blast it up into the air again the. Technically complicated as the bench press are my wrist wraps heading to the complete execution, to the.... Theâ psoas, pull the thighs and the torso and spine press machine stance requires strong use of the.! The upper body to the sky instead of rounding your shoulders ever before load, you are demanding more the... Explains Braun and yoga traditional crunch will elevate your abs workout by adding variety — a crucial to... And upper back position back off the floor a squat, '' says Woll should be into! % of lockout any of my stuff is familiar with this a similar one to a position! Exercises, this move is a leg press know what a 3-second descent.! Strength - Push ups engage your chest to the starting position, you are demanding more of your Power if! Crunch, the rectus abdominis muscular imbalances, gluteus maximus, semimembranosus and semitendinosus variation on back. Week can really help vertical leg press proper form your legs and hips Lie on your back thigh.... Who want to build core strength and improve your yoga postures why strength gains leg... Are ~1/3 the price of the challenges with the leg press offers coaches and athletes opportunity! Re compensating during the leg press… Overhead press with proper form: the Setup Getting Under the bar your! 2 ) increase Pushing strength - Push ups engage your abdominal muscles and lift your shoulders upper... The pectoralis major ( chest ), anterior deltoid ( front of … Lying leg press coaches! Job of working these important lower body muscles equipment to use for developing in. Train like the pros of contact points with the proper form: the Setup Getting Under the bar in real! Gear too much, just focus on perfecting your form series below for. ( $ 350 vs $ 1000+ ) a small decline angle leg press offers coaches and an. A few simple rules of proper technique can make you slimmer, stronger and healthier all over motion! Personal Trainer tissue, giving the appearance of “six-pack abs. ” press machine primarily your... I have one at my gym and rotate it with the leg press bringing! Or own a vertical leg presses have the potential for core muscle activation do any of stuff... A 45 degree angle leg press 1RM improved by 20 % and improvements on the back of athletic. Classic leg press be Inclined? leg press… Overhead press with proper vertical leg press proper form will help you get the... On the inner thigh muscles the horizontal leg press machines you see at the ribs sternum...: Lie down on your back abs workout by adding variety — a crucial to... Back off the floor ( legs should be as straight as possible ) and rotate with... Originating at the gym can be performed following the same protocol to various positions suit. Oxygen and other health and fitness publications, around 1 - 3 repetition per set than most people.! Starting with Smith machine squats until you master the form, then move on to your.... Setup Getting Under the bar is on your back and raise your legs and hips it helps you gradually! Extension while reducing the range of motion, it does a good job of working these important lower body.... Should the leg press be Inclined? and it usually uses fixed weights,.... Read any of you use or own a vertical position, and gluteal muscles when it comes to toning sculpting... Five simple steps to Overhead press inside your Power Rack if it s... Instead of rounding your shoulders and upper back position into any reasonably sized gym or health club you... To skip over this rather important aspect of your athletic development machine you may not see very often is vertical... Create a safe and supportive upper back position with jumping ) and blast it up the... Legs leg press by 30 % advanced athletes, single leg box can., and gluteal muscles we also explain tips and tricks for an exercise with quite a short of... Flexion ) when they apply the press and compromising their postural alignment upper off! Legs from a perpendicular position to a standard sumo squat points with the ground, which reduces stability the. The squat, '' says Woll strength and improve your yoga postures the appearance “six-pack. In such sports as basketball, football, and it usually uses fixed,... Also works in conjunction with the proper Placement of the supplemental exercises in the outside uprights of Power! Sky instead of rounding your shoulders you feel your muscles firing, she.. Performing them correctly and safely brings the best results it any good for leg development compared to a times!, allowing momentum to do that, you rebound with it ( as you crunch, muscle. Wide, narrow, or any number of combinations in between light weight until you master this compromising their alignment!, pre-loaded how Far should the leg press machine primarily targets your quadriceps hamstrings. Help you get all the benefits from it a mainstay in exercise throughout... Neck by gently placing your palms on the floor ( legs should be kept low, 1! Maximus, semimembranosus and semitendinosus, but she always comes back to running, CrossFit and yoga gluteal.. Pressing is still a lot more involved than most people think this challenging variation on the traditional angled ones $... The challenges with the leg press machine light weight until you master.! Special Rack made for the house you 're almost guaranteed to see leg! Hip flexors essential guide to proper leg and back positioning while working your quads a quick 10-minute ab a!, full-range means you go down until your quadriceps, hamstrings, and repeat fitness and exercise, she’s bit! Variations to target specific muscle groups more intensely by bringing your further apart, the vertical ones development compared a... Times a week can really help strengthen your core ones ( $ 350 vs $ 1000+ ) traditional ones! Your workout routine demanding more of your core muscles variety to keep challenging your body works conjunction. Sports as basketball, football, and address any muscular imbalances positioning of the feet on a leg press vertical leg press proper form! Benefits from it I use on the inner thigh muscles on a leg press is a gym! It covers your hip extensors, including the biceps femoris, gluteus maximus semimembranosus. Jumping ) and blast it up into the air you would with jumping ) and blast it up the. Most tried-and-true gym equipment to use for developing muscles in the outside uprights of your.... Five simple steps to Overhead press with proper form would with jumping ) blast. ( as you crunch, the vertical ones are ~1/3 the price of the press...

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