Deep breaths, drink some cold water, take a hot bath, listen to some of your favorite music (if its calming), and try to talk to a friend. some of these helped me more than you could understand
The second point seems intuitive but there is a surprising lack of evidence showing that the increase in muscle size contributes to an increase in voluntary strength. If individuals increased both muscle size and strength, the conclusion is often that muscle growth played a role.
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i think it would be ther first one, idk for sure becasue i have never took this class but from what i do know the first one seems themost reasonable. sorry if i am wrong
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