=== Plugin Name ===
Contributors: studiopress, nathanrice, bgardner, dreamwhisper, laurenmancke, shannonsans, modernnerd, marksabbath, damiencarbery, helgatheviking, littlerchicken, tiagohillebrandt, wpmuguru, michaelbeil, norcross, rafaltomal
Tags: social media, social networking, social profiles
Requires at least: 4.0
Tested up to: 5.4
Stable tag: 3.0.2

This plugin allows you to insert social icons in any widget area.

== Description ==

Simple Social Icons is an easy to use, customizable way to display icons that link visitors to your various social profiles. With it, you can easily choose which profiles to link to, customize the color and size of your icons, as well as align them to the left, center, or right, all from the widget form (no settings page necessary!).

*Note: The simple_social_default_glyphs filter has been deprecated from this plugin.

== Installation ==

1. Upload the entire simple-social-icons folder to the /wp-content/plugins/ directory
1. Activate the plugin through the 'Plugins' menu in WordPress
1. In your Widgets menu, simply drag the widget labeled "Simple Social Icons" into a widget area.
1. Configure the widget by choosing a title, icon size and color, and the URLs to your various social profiles.

== Frequently Asked Questions ==

= Can I reorder the icons? =

Yes, icons can be reordered with the use of a filter. See: https://github.com/copyblogger/simple-social-icons/wiki/Reorder-icons-in-version-2.0

= Can I add an icon? =

Yes, icons can be added with the use of a filter. See: https://github.com/copyblogger/simple-social-icons/wiki/Add-an-additional-icon-in-version-2.0

= My icon styling changed after updating =

If your theme includes custom icon styling, you can try adding this line to your functions.php file:

`add_filter( 'simple_social_disable_custom_css', '__return_true' );`

This will remove icon styling options in the widget settings, and prevent Simple Social Icons from overriding custom theme styling.

= Which services are included? =

* Behance
* Bloglovin
* Dribbble
* Email
* Facebook
* Flickr
* Github
* Google+
* Instagram
* LinkedIn
* Medium
* Periscope
* Phone
* Pinterest
* RSS
* Snapchat
* StumbleUpon
* Tumblr
* Twitter
* Vimeo
* Xing
* YouTube

NOTE - The rights to each pictogram in the social extension are either trademarked or copyrighted by the respective company.

== Changelog ==

= 3.0.2 =
* Fixed issue where icons can fail if there is a space anywhere in its URL.

= 3.0.1 =
* Remove Grunt
* Fix AMP compatibility

= 3.0.0 =
* Obfuscate email address from spambots
* Prevent email links to open in new window if option selected
* Fix saving email by removing http:// from it
* Allow icons to accept transparent color on border and background
* Fix phone by removing http:// from it
* Updated Medium logo
* Added a proper uninstall hook
* Added a filter to disable the CSS
* Added filter to update the HTML markup

= 2.0.1 =
* Fixed typo in Snapchat icon markup
* Made CSS selectors more specific
* Added classes to each icon
* Added plugin version to enqueued CSS
* Updated Google + icon

= 2.0.0 =
* Added Behance, Medium, Periscope, Phone, Snapchat, and Xing icons
* Switched to svg, rather than icon font

= 1.0.14 =
* Accessibility improvements: change icon color on focus as well as on hover, add text description for assistive technologies

= 1.0.13 =
* Add textdomain loader

= 1.0.12 =
* Prevent ModSecurity blocking fonts from loading

= 1.0.11 =
* Update enqueue version for stylesheet, for cache busting

= 1.0.10 =
* Update textdomain, generate POT

= 1.0.9 =
* PHP7 compatibility

= 1.0.8 =
* Added border options

= 1.0.7 =
* Added Bloglovin icon

= 1.0.6 =
* Added filters

= 1.0.5 =
* Updated LICENSE.txt file to include social extension

= 1.0.4 =
* Updated version in enqueue script function

= 1.0.3 =
* Added Tumblr icon

= 1.0.2 =
* More specific in the CSS to avoid conflicts

= 1.0.1 =
* Made color and background color more specific in the CSS to avoid conflicts

= 1.0.0 =
* Switched to icon fonts, rather than images

= 0.9.5 =
* Added Instagram icon

= 0.9.4 =
* Added YouTube icon
* Added bottom margin to icons

= 0.9.3 =
* Fixed CSS conflict in some themes

= 0.9.2 =
* Added new profile options
* Changed default border radius to 3px

= 0.9.1 =
* Fixed some styling issues

= 0.9.0 =
* Initial Beta Release
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.elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}</style><h2 class="elementor-heading-title elementor-size-default"><span>Computers, Games</span></h2></div></div><div class="elementor-element elementor-element-a4a3f27 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading" data-id="a4a3f27" data-element_type="widget" data-widget_type="theme-post-title.default"><div class="elementor-widget-container"><h1 class="elementor-heading-title elementor-size-default">Спортивний туризм для покращення фізичної форми та здоров&#8217;я</h1></div></div><div class="elementor-element elementor-element-5887598 e-grid-align-left elementor-shape-rounded elementor-grid-0 elementor-widget elementor-widget-social-icons" data-id="5887598" data-element_type="widget" data-widget_type="social-icons.default"><div 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288 64S117.22 64 74.629 75.486c-23.497 6.322-42.003 24.947-48.284 48.597-11.412 42.867-11.412 132.305-11.412 132.305s0 89.438 11.412 132.305c6.281 23.65 24.787 41.5 48.284 47.821C117.22 448 288 448 288 448s170.78 0 213.371-11.486c23.497-6.321 42.003-24.171 48.284-47.821 11.412-42.867 11.412-132.305 11.412-132.305s0-89.438-11.412-132.305zm-317.51 213.508V175.185l142.739 81.205-142.739 81.201z"></path></svg></a></span></div></div></div></div></div></div></section><section class="elementor-section elementor-top-section elementor-element elementor-element-fc00c99 elementor-section-boxed elementor-section-height-default elementor-section-height-default" data-id="fc00c99" data-element_type="section"><div class="elementor-container elementor-column-gap-default"><div class="elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-52d810a" data-id="52d810a" data-element_type="column" data-settings="{&quot;background_background&quot;:&quot;classic&quot;}"><div class="elementor-widget-wrap elementor-element-populated"><div class="elementor-element elementor-element-40df7c4 elementor-widget elementor-widget-theme-post-content" data-id="40df7c4" data-element_type="widget" data-widget_type="theme-post-content.default"><div class="elementor-widget-container"><p>Займайтеся пересуванням на природі щонайменше тричі на тиждень, щоб помітно підвищити свою витривалість. Рекомендується обирати маршрути різної складності: від легких прогулянок до важчих походів, що потребують певної підготовки. Такі заняття сприяють збільшенню функціональних можливостей організму, <a href="https://athleteonline.net.ua">https://athleteonline.net.ua</a> покращують респіраторну і серцево-судинну системи.</p><p>Для підвищення м’язового тонусу обирайте такі активності, як скелелазіння чи велосипедні прогулянки. Вони допоможуть зміцнити м’язи рук, ніг та спини. Приділяйте увагу інтервальним навантаженням: чергуйте швидкий темп із відпочинком, що дозволяє тренувати витривалість та збільшувати інтенсивність фізичних навантажень.</p><p>Не забувайте про важливість підготовки: вживайте багато води перед і під час активностей для підтримки гідратації. Дослідження показують, що адекватний рівень рідини у тілі знижує ризик втоми та покращує загальний ефект від фізичних зусиль. Регулярність занять на свіжому повітрі не лише покращує фізичну форму, але й чинить позитивний вплив на психоемоційний стан.</p><p><h2>Вибір маршруту для покращення фізичної форми</h2></p><p>Оберіть маршрут з певною перепадом висот. Зміна висоти підвищує навантаження на серцево-судинну систему і м&#8217;язи, що призводить до покращення фізичних показників. Наприклад, підйом на пагорб або гору вибудовує витривалість.</p><p><h3>Різні типи поверхні</h3></p><p>Розгляньте маршрути з різними типами покриття: від асфальту до гравійних чи лісових стежок. Прогулянки по м&#8217;яких поверхнях допомагають зменшити навантаження на суглоби, тоді як тверді маршрути зміцнюють м&#8217;язи ніг.</p><p>Уникайте одноманітних шляхів. Однообразність може призвести до швидкого втоми та втрати інтересу. Різноманітність забезпечить додаткові стимули для покращення фізичної форми.</p><p><h3>Врахуйте навколишнє середовище</h3></p><p>Додайте до маршруту природні елементи, такі як водоспади, озера або ліси. Подібні природні ландшафти не лише підвищують мотивацію, а й покращують загальний стан, забезпечуючи психологічний комфорт.</p><p>Зверніть увагу на дистанцію. Для початківців оптимально обирати маршрути до 5-7 км, поступово збільшуючи довжину. Це дозволить уникнути перевантажень та травм, адже важливо зміцнити базову фізичну підготовку.</p><p>Плануйте активності у групі. Спільні прогулянки створюють додаткову мотивацію та емоційний підйом. Компанія здатна зробити тренування більш цікавим та різноманітним. Вибір однодумців також вплине на результат.</p><p><h2>Техніки дихання під час активних походів</h2></p><p>Використовуйте техніку &#8221;дихання через нос&#8221;: вдихайте повільно через ніс, а видихайте через рот. Це покращує оксигенацію крові, знижує відчуття втоми та дозволяє підтримувати енергію протягом тривалих переходів.</p><ul><li>Вдих &#8211; 4 секунди</li><li>Затримка дихання &#8211; 2 секунди</li><li>Видих &#8211; 6 секунд</li></ul><p>Речовина повітря, що потрапляє в легені, потребує оптимізації. Зосередьтеся на глибокому диханні: постарайтеся дотягнутися до живота, а не лише грудної клітки. Це забезпечує більший об&#8217;єм повітря та покращує постачання кисню до м&#8217;язів.</p><p>У моменти підвищеного навантаження спробуйте техніку &#8221;дихання порціями&#8221;: розбивайте вдихи і видихи на коротші маленькі паузи. Це дозволяє контролювати дихання і зменшує ймовірність гіпервентиляції.</p><ol><li>Почніть з спокійного вдиху (2 секунди)</li><li>Швидкий вдих (1 секунда)</li><li>Плавний видих (4 секунди)</li></ol><p>Важливим є спостереження за частотою дихання. Дотримуйтеся співвідношення &#8221;дихання на крок&#8221;: на кожен крок робіть вдих, а на два &#8211; видих. Це допоможе синхронізувати дихання з рухами і знизити навантаження на серце.</p><p><h2>Правила харчування для туристів у похідних умовах</h2></p><p>Споживання білка є одним з ключових аспектів харчування. Вибирайте продукти, багаті на білок: м’ясо, рибу, горіхи і молочні вироби. Це сприяє відновленню м’язів після фізичних навантажень. Віддавайте перевагу легким для приготування стравам, які можна швидко розігріти на вогні або газовій плиті.</p><p><h3>Максимальна гідратація</h3></p><p>Вода є важливою складовою. Споживайте не менше 2-3 літрів рідини на добу. Недостатня кількість води може призвести до зневоднення, що унеможливить нормальне функціонування організму. Краще всього пити воду, але у випадку нестачі, можна використовувати електролітні напої.</p><p>Включайте в раціон вуглеводи, які забезпечать енергію. Вибирайте швидкі джерела: родзинки, мед, енергетичні батончики. Ідеально підходять продукти з низьким глікемічним індексом, такі як цільнозернові хліби та крупи. Вони поступово постачають енергію, що запобігає втомі.</p><p><h3>Їжа з тривалим терміном зберігання</h3></p><p>Плануйте харчування, включаючи продукти з довгим терміном зберігання. Консерви, крупи, сухофрукти – відмінний вибір для тривалих мандрівок. Збираючи продукти, враховуйте їхню вагу та об&#8217;єм, щоб не перевантажувати рюкзак.</p><p>Не забувайте про вітаміни, які сприяють загальному зміцненню імунної системи. Багато з них можна отримати з сухих овочів або фруктів. Вітамінні добавки також можуть стати в пригоді, якщо є обмежений доступ до свіжих продуктів.</p><p>Обирайте різноманітні продукти для забезпечення балансу. Уникайте одноманітності. Змішуйте смаки та текстури, додаючи спеції та соуси для підвищення апетиту. 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