{"id":3207,"date":"2023-12-14T10:21:36","date_gmt":"2023-12-14T10:21:36","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3207"},"modified":"2024-01-13T02:02:53","modified_gmt":"2024-01-13T02:02:53","slug":"mistakes-gym-make-during-strength-training","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/da\/fejl-gym-lave-under-styrketraening\/","title":{"rendered":"10 af de almindelige fejl, som motionsdeltagere beg\u00e5r under styrketr\u00e6ning"},"content":{"rendered":"<p>Uanset om du er en gymrotte eller en nybegynder, der \u00f8nsker at begynde at frekventere det lokale fitnesscenter i overensstemmelse med dit respektive styrketr\u00e6ningsprogram, kan du markant forbedre dine chancer for at n\u00e5 dine bodybuildingm\u00e5l, hvis du er hurtig til at genkende de fejltagelser, som de fleste gymg\u00e6ster \u2013 oplevet eller p\u00e5 anden m\u00e5de er skyldig i at beg\u00e5.<\/p>\n<p>Denne artikel p\u00e5peger ti (10) af de almindelige fejl, som mange gymnaster beg\u00e5r uden selv at vide det. Hensigten med dette indl\u00e6g er at hj\u00e6lpe dig med hurtigt at identificere en tr\u00e6ningsfejl, n\u00e5r den opst\u00e5r, samtidig med at den tilbyder tidstestede l\u00f8sninger for at afb\u00f8de virkningen af fejlene og \u00f8ge din hastighed af bodybuilding succes.<br \/>\n<iframe title=\"YouTube video afspiller\" src=\"https:\/\/www.youtube.com\/embed\/C_XHe8QeKdU?si=Af6HCow0YcrDGBuq\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3>#1. Har ikke en tr\u00e6ningsplan<\/h3>\n<p>Dette er uden tvivl den mest almindelige fejl hos mange fitnessg\u00e6ngere. For nogle mennesker er gymnastiksalen et sted at h\u00e6nge ud og socialisere, men disse mennesker kan ikke v\u00e6re l\u00e6ngere fra virkeligheden.<\/p>\n<p>Ja, du kan blive venner med andre fitnessg\u00e6ster, og faktisk er mange langvarige forhold begyndt i et fitnesscenter. Men seri\u00f8se bodybuildere g\u00e5r til deres lokale fitnesscenter fokuseret p\u00e5 at opfylde deres tr\u00e6ningsbehov for dagen og har ofte ikke tid til at spilde p\u00e5 trivialiteter.<\/p>\n<p>Du b\u00f8r g\u00e5 ind i dit lokale fitnesscenter med en spilleplan for dagen, og dette vil drive din motivation gennem hele den tid, du tilbringer i fitnesscentret. For eksempel skal du have en klar id\u00e9 om, hvad dit tr\u00e6ningsfokus for dagen ville v\u00e6re.<\/p>\n<p>Er du m\u00e5lrettet mod muskelgrupperne i dine ben, ryg, bryst, skuldre, mave, glutes eller core?<\/p>\n<p>At vide, hvilken dag det er, er vigtigt for fremskridt i dit tr\u00e6ningsprogram. Din tr\u00e6ningsplan hj\u00e6lper ogs\u00e5 med at strukturere dit valg af \u00f8velser. For eksempel kan konditionstr\u00e6ning v\u00e6re struktureret efter din v\u00e6gttr\u00e6ningssession.<\/p>\n<p>Typisk skal din plan se, at du begynder din tr\u00e6ning med komplekse tr\u00e6ningspas, s\u00e5som; ryg squat eller d\u00f8dl\u00f8ft, som er fysisk kr\u00e6vende, men givende. Din plan vil ogs\u00e5 p\u00e5pege dit behov for at deltage i opvarmningss\u00e6t, f\u00f8r du fors\u00f8ger at l\u00f8fte tungt og opfylde dine tr\u00e6ningsm\u00e5l for dagen.<\/p>\n<p>&nbsp;<\/p>\n<h3>#2. Ignorerer din opvarmningsrutine<\/h3>\n<p>Det er ikke us\u00e6dvanligt at finde en fitnesskammerat, der arbejder i og g\u00e5r direkte til et af de mange udstyr og maskiner for at udf\u00f8re tr\u00e6ningss\u00e6t. Ganske vist er vi alle sammen bygget forskelligt, og for nogle mennesker kan det virke normalt at tr\u00e6ne deres hovedtr\u00e6ning fra starten, men for den gennemsnitlige Joe kan dette have katastrofale konsekvenser for ethvert bodybuilding- og fitnessm\u00e5l.<\/p>\n<p>Typisk b\u00f8r du starte med en aktiveringsopvarmning og str\u00e6k\u00f8velse for at hj\u00e6lpe med at forberede dit sind og muskelv\u00e6v til den efterf\u00f8lgende intensitet af din styrketr\u00e6ningssession. Det er vigtigt at f\u00e5 dit hjerte til at pumpe og dit blod til at flyde, f\u00f8r du deltager i en medium til h\u00f8j intensitet tr\u00e6ningsrutine.<\/p>\n<p>Ud over dette skal du ogs\u00e5 forbedre din kernetemperatur og mobilitet ved at str\u00e6kke stive led som dine ankler, hofter, skuldre og brysthvirvels\u00f8jlen, hvilket kan hindre den meget n\u00f8dvendige effektivitet af din bev\u00e6gelse under en tr\u00e6ningssession.<\/p>\n<h3>#3. D\u00e5rlig konsistens i tr\u00e6ningsrutiner<\/h3>\n<p>Har du nogensinde v\u00e6ret i et fitnesscenter og set nogen hoppe fra det ene udstyr til det andet uden nogen klar metode til deres vanvid? N\u00e5, det bliver sv\u00e6rt at tr\u00e6ne en bestemt kropsdel, hvis du ikke er forudsigelig og konsekvent med dit tr\u00e6ningspas.<\/p>\n<p>Hvis det for eksempel er bendag i dag, har du ingen opgave med at arbejde p\u00e5 din overkrop, inklusive dit bryst, ryg, arme eller skuldre.<\/p>\n<p>Ved at v\u00e6re konsekvent med din tr\u00e6ning vil du ikke kun opbygge muskelgrupperne i din m\u00e5lrettede kropsdel hurtigere, men ogs\u00e5 forbedre din muskelhukommelse og bev\u00e6gelsesflow i processen.<br \/>\n#4. Forudsat at Gym Time er Be All and End All!<br \/>\nDer er denne fejlagtige overbevisning hos en hel del fitness-g\u00e6ngere, at den tid, de bruger i fitnesscentret, er alt, hvad der skal til for at n\u00e5 deres fitness- og bodybuildingm\u00e5l. N\u00e5, hvis du abonnerer p\u00e5 denne tankegang, kan du ende med at blive frustreret over manglende fremskridt p\u00e5 trods af din dedikation til tr\u00e6ning i fitnesscenteret.<\/p>\n<p>Sandheden er, at det, du g\u00f8r med resten af din tid p\u00e5 en dag, ogs\u00e5 spiller en afg\u00f8rende rolle for, om du opn\u00e5r resultater eller ej. Du skal bakke op om dit tr\u00e6ningscenter med en solid kost samt ordentlig hvile og restitutionstid. Du skal ogs\u00e5 afholde dig fra overdrevent alkoholforbrug, cigaretrygning og brug af rekreative stoffer.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3213\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Consistency-in-Workout-Routines-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#5. D\u00e5rlig fokus og opm\u00e6rksomhedss\u00f8gning<\/h3>\n<p>Mange mennesker g\u00e5r i fitnesscenter og t\u00e6nker, at andre brugere af fitnesscenter er mere interesserede i, hvordan de ser ud, eller hvad de laver, mens de er i fitnesscentret. Sandheden i sagen er, at de fleste fitnessg\u00e6ster kun er optaget af at opfylde deres daglige tr\u00e6ningsprogram i den tid, de har afsat til deres tr\u00e6ning.<\/p>\n<p>De fleste gymrotter er ikke bekymrede over, hvordan du ser ud, s\u00e5 f\u00f8r du begiver dig ud i dit lokale fitnesscenter, skal du f\u00e5 den tanke ud af dit system for at undg\u00e5 gymangst.<\/p>\n<p>Det kan v\u00e6re farligt at bekymre sig om andet end din tr\u00e6ningsrutine, is\u00e6r n\u00e5r du l\u00f8fter tungt, da du kan \u00f8ge din risiko for at p\u00e5drage dig undg\u00e5elige skader p\u00e5 grund af manglende koncentration og fokus.<\/p>\n<h3>#6. D\u00e5rlig form under v\u00e6gttr\u00e6ning<\/h3>\n<p>Der er ikke noget mere risikabelt for en gymrotte end den d\u00e5rlige anvendelse af v\u00e6gttr\u00e6ningsteknikker. Selvom vi alle gerne vil fremst\u00e5 macho, b\u00f8r du vide, hvorn\u00e5r du skal s\u00f8ge hj\u00e6lp fra instrukt\u00f8rer, n\u00e5r du inderst inde ved, at du ikke har pr\u00f8vet at udf\u00f8re visse styrketr\u00e6ningsrutiner f\u00f8r.<\/p>\n<p>Ved at udf\u00f8re d\u00e5rlig kropsholdning og form under tr\u00e6ning, vil du i h\u00f8j grad \u00f8ge din risiko for fiasko, og det inkluderer en h\u00f8jere risiko for skader, l\u00e6ngere restitutionstid og nul til f\u00e5 resultater.<\/p>\n<h3>#7. L\u00f8fter tungt sk\u00f8desl\u00f8st<\/h3>\n<p>Der er en tendens til, at fitnessg\u00e6ster lader deres egoer f\u00e5 overh\u00e5nd. Selvom det er vigtigt at l\u00f8fte tungt for massebyggeri, b\u00f8r det aldrig g\u00f8res i hast.<\/p>\n<p>Du b\u00f8r altid v\u00e6re progressiv i din tankegang, begynde med lette v\u00e6gte og gradvist g\u00e5 op i tunge l\u00f8ft. Du b\u00f8r aldrig frivilligt pr\u00f8ve at imponere nogen i dit fitnesscenter, da du kan risikere alvorlige skader.<\/p>\n<p>Forst\u00e5 din one-rep Max (1RM) for hvert udstyr og v\u00e6gt, du har t\u00e6nkt dig at bruge i dit lokale fitnesscenter. Dit maks. \u00e9n gentagelse er den v\u00e6gt, som du kun kan l\u00f8fte \u00e9n gang, f\u00f8r du har brug for en pause.<\/p>\n<p>For at have en god m\u00e6ngde s\u00e6t og gentagelser med l\u00f8ftev\u00e6gte, skal du udtrykkeligt kende din 1RM for hver v\u00e6gt, du har til hensigt at l\u00f8fte. P\u00e5 denne m\u00e5de ville du vide, hvad dine v\u00e6gtgr\u00e6nser er for hver af dine modstandstr\u00e6ningsrutiner.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3214\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly.jpg\" alt=\"\" width=\"750\" height=\"419\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-561x313.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-364x203.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Lifting-Heavy-Carelessly-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#8. D\u00e5rlig v\u00e6gtprogression<\/h3>\n<p>Selvom det er farligt at l\u00f8fte tungt for hurtigt, b\u00f8r du ogs\u00e5 undg\u00e5 at v\u00e6re for komfortabel p\u00e5 bestemte v\u00e6gte. Du er n\u00f8dt til gradvist, men sikkert at \u00f8ge dine v\u00e6gte, ellers kan dine fitness- og bodybuildingm\u00e5l falde for tidligt.<\/p>\n<p>Hvad du vil g\u00f8re i styrketr\u00e6ning er at l\u00f8fte v\u00e6gte, der belaster dit muskelv\u00e6v. Det er, n\u00e5r dit muskelv\u00e6v heler under dine hvile- og restitutionsdage, at du opbygger muskelmasse.<\/p>\n<p>Det er dog ikke ualmindeligt at finde gymnastikrotter, der holder sig til en v\u00e6gtklasse uden at g\u00e5 videre med v\u00e6gten p\u00e5 noget tidspunkt. Hvis du tilh\u00f8rer denne kategori af fitnessg\u00e6ngere, vil du kun blive frustreret over d\u00e5rlige bodybuildingsresultater.<\/p>\n<h3>#9. Applikation for d\u00e5rlig vejrtr\u00e6kning<\/h3>\n<p>Dette er en anden almindelig fejl, som mange fitnessg\u00e6ster g\u00f8r sig skyldige i uden selv at vide det. Dyb mave\u00e5nding med mellemgulvet er faktisk vejen at g\u00e5 under din modstandstr\u00e6ning, men oftere end ikke er det mange fitnessg\u00e6ster, der anvender en lavvandet mund- og bryst\u00e5ndedr\u00e6t.<\/p>\n<p>Med \u00e5ndedr\u00e6t i munden, i stedet for at ind\u00e5nde ilt gennem n\u00e6sen, g\u00f8r du det gennem munden. Denne ukorrekte vejrtr\u00e6kningspraksis under styrketr\u00e6ning er farlig under v\u00e6gttr\u00e6ning, da det kan f\u00f8re til et utal af sundhedsproblemer, herunder d\u00e5rligt kardiovaskul\u00e6rt output, strammede muskler, h\u00f8jere stressniveauer, angst og endda forh\u00f8jet blodtryk.<\/p>\n<p>Disse sundhedsproblemer kan i h\u00f8j grad p\u00e5virke din evne til at l\u00e6gge det h\u00e5rde arbejde i v\u00e6gttr\u00e6ning for at tabe kropsfedt og opbygge muskelmasse. Det er vigtigt at tr\u00e6ne og perfektionere dyb mave\u00e5nding, hvor du ind\u00e5nder gennem n\u00e6sen og ud\u00e5nder gennem munden.<\/p>\n<p>N\u00e5r du tr\u00e6kker vejret gennem n\u00e6sen, puster du din mave op, f\u00f8r du puster ud gennem munden og bringer din mave tilbage til normal st\u00f8rrelse. Dyb mave\u00e5nding har en positiv indvirkning p\u00e5 din restitution, s\u00e5 s\u00f8rg for at adoptere og perfektionere denne type vejrtr\u00e6kning under dit v\u00e6gttr\u00e6ningsprogram.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3215\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application.jpg\" alt=\"\" width=\"751\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/12\/Poor-Breathing-Application-608x341.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>#10. D\u00e5rlig indsats og direkte dovenskab<\/h3>\n<p>Du vil m\u00e5ske ikke h\u00f8re dette, men hvad er meningen med, at du g\u00e5r hjemmefra for at g\u00e5 i fitnesscenter, hvis du ikke er parat til at yde den indsats, der kr\u00e6ves for at n\u00e5 dine bodybuilding- og fitnessm\u00e5l?<\/p>\n<p>Hvis du skal abonnere p\u00e5 et fitnesscenter-medlemskab og betale dine h\u00e5rdt tjente penge for at g\u00f8re det, kan du lige s\u00e5 godt bruge hvert sekund, du bruger i fitnesscentret, fornuftigt. Du b\u00f8r ikke klage over d\u00e5rlige resultater, n\u00e5r du ikke er parat til at arbejde h\u00e5rdt for at n\u00e5 dine \u00f8nskede fitnessm\u00e5l.<\/p>\n<p>S\u00e5 hver gang du g\u00e5r til dit lokale fitnesscenter, skal du vide, at du g\u00e5r derind med \u00e9t m\u00e5l for \u00f8je. L\u00e6g hovedet ned og hold fokus p\u00e5 din tr\u00e6ning hele tiden, og du vil v\u00e6re glad for, at du gjorde det.<br \/>\nKonklusion<br \/>\nSammenfattende er vi alle skyldige i en eller anden fejl, n\u00e5r vi bes\u00f8ger vores lokale fitnesscenter. Men ved at kende og undg\u00e5 almindelige fejl, ville vi v\u00e6re p\u00e5 rette vej mod at opn\u00e5 vores forventede tr\u00e6ningsresultater.<\/p>\n<p>Husk at have en plan p\u00e5 forh\u00e5nd, fokuser p\u00e5 at tr\u00e6ne kropsdel ad gangen, l\u00f8ft kun tungt, n\u00e5r du gradvist er kommet videre til v\u00e6gten, \u00f8v dig i dyb mave\u00e5nding og ordentlig form, hold fokus, hvil, spis rent og bevar en sund livsstil og pr\u00f8v s\u00e5 meget som muligt at undg\u00e5 distraktioner i dit lokale fitnesscenter til enhver tid.<\/p>\n<p>Endelig, hvis du har brug for yderligere hj\u00e6lp til dit styrketr\u00e6ningsprogram, kan du chatte med en IFBB PRO i dag.<\/p>","protected":false},"excerpt":{"rendered":"<p>Uanset om du er en gymrotte eller en nybegynder, der \u00f8nsker at begynde at frekventere det lokale fitnesscenter i overensstemmelse med dit respektive styrketr\u00e6ningsprogram, kan du markant forbedre dine chancer for at n\u00e5 dine bodybuildingm\u00e5l, hvis du er hurtig til at genkende de fejltagelser, som de fleste gymg\u00e6ster \u2013 erfarne eller p\u00e5 anden m\u00e5de er skyldige [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/da\/fejl-gym-lave-under-styrketraening\/\">Mere<\/a><\/p>","protected":false},"author":3,"featured_media":3338,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3207","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 of the Common Mistakes Gym Goers Make during Strength Training - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Avoid pitfalls in your strength training journey. Discover and rectify 10 common mistakes gym goers often make for a more effective and injury-free workout experience.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/da\/fejl-gym-lave-under-styrketraening\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 of the Common Mistakes Gym Goers Make during Strength Training - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"Avoid pitfalls in your strength training journey. 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