Zategnite mišiće dok sjedite na poslu

Ne morate da idete u fitnes klub ili teretanu da biste imali zategnute mišiće zadnjice.

1Vježbe možete da radite i dok sjedite na poslu, u kolima, kod kuće, dok stojite u redu ili čekate na semaforu…

Stezanjem mišića zadnjice dok sjedite i radite bilo koji posao, može savršeno da oblikuje ovaj dio tijela. Stručnjaci tvrde da prilikom ovakve aktivnosti dolazi do iste kontrakcije glutealnih mišića, kao kada se vježba sa tegovima.

Cijela vježba se sastoji u tome da glutealni mišić čvrsto stegnete, izbrojite do dvadeset ili trideset i potom opustite. Vježbu treba ponavljati sa sve dužim stezanjem mišića. Cilj je da se dostigne 60 sekundi, ali sa pauzama između kontrakcija, ne dužim od pet do deset sekundi.

Korisna je jednostavnija varijanta vježbe koja se sastoji od naizmjeničnog kratkog stezanja i opuštanja, sa najmanje petnaest ponavljanja.

Zatezanjem glutealnih mišića istovremeno jačaju i mišići karličnog pojasa.

Izvor: cdm.me 

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530 comments

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  71. „Choque de Reyes“ no lo mantiene, lo supera, y „Tormenta de Espadas“ no solo no supera a „Juego de Tronos“, sino que también supera a su predecesora, vamos, una escalada frenética hasta el „summun“. Sin embargo, Festín de Cuervos es más flojo (el ritmo y sobre todo por la selección de los personajes), pudiéndose considerar como de transición, vamos, un impas-receso dentro de la saga (decepcionante quizás, pero también y desde mi opinión necesario).Un saludo.

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  84. Dear dickbag Eagles fan,If you miss McRibwich so much, you can find him huddled in a pile of newspapers outside the Metrodome. Feel free to pick him up at your leisure, and we’ll take Vick’s “black ass” in exchange.Sincerely,Vikings fans

  85. CALOU EUSÉBIO. Se todos fossem como eu o ciclismo não estava como está.Retrógrados que em vez de limparem o lixo, varrem-no para debaixo do tapete. Olhe que no futebol estão sempre a falar das arbitragens (o cancro do futebol) e não vejo ninguém insurgisse. No ciclismo fala-se e ai meu Deus que é só botabaixismo, negativistas, enfim, e eu que vos ature.

  86. Ông Tiêu Cà Mâu nói đúng, báo PLVN có quyền nâng bi Bác Hồ của VC, cÅ©ng nhÆ° chị Ba hàng xóm có quyền nâng bi “cụ hồ” của chồng chỉ, chẳng mắc má»› gì tá»›i ai mà kiện vá»›i cáo! Mụ PhÆ°Æ¡ng Nga, phát ngôn viên của bá»™ ngoại giao VN thường tuyên bố: “NÆ°á»›c Cọng Hòa Xã Há»™i Chó Ỉa VN có đầy đủ bằng chứng pháp lý không thể tranh cãi”, ông Trần Nam Chấn còn nhá»› chứ! – Hic híc!

  87. at the end “[32/32]” (without quotes).I’m guessing that’s because the G4 isn’t capable of 64-bit mode? This won’t make any difference, will it?Everything else came up as described, with no errors, so now I just wait? Is there a way to confirm that it is, indeed, running, other than checking in Activity Monitor?I think I read above that if I hit “Enter” it will return the latest guess, without interrupting the process?Thanks! Good stuff here!

  88. I’m impressed by your writing. Are you a professional or just very knowledgeable?

  89. Z chÄ™ciÄ… zobaczyÅ‚bym wykres odnoÅ›nie czasu spÄ™dzanego na danej usÅ‚udze w Internecie.Ilość transferu ma raczej znaczenie techniczne – pewnie tyle samo danych pobiorÄ™ Å›ciÄ…gajÄ…c caÅ‚e archiwum tego bloga, co oglÄ…dajÄ…c 10 minutowy film na youtube

  90. This is what we need – an insight to make everyone think

  91. AFAICT you’ve covered all the bases with this answer!

  92. recent posts in SiliconANGLE, however, have given me pause. The first by John Casaretto highlights leakage of personal identifiable information by both 2012 Presidential campaigns and

  93. Home run! Great slugging with that answer!

  94. Absolutely first rate and copper-bottomed, gentlemen!

  95. Al, water hookup is probably $5-10K if the next door neighbor has city water.A new roof (you didn’t mention size), but assuming an average 3 bedroom house, asphalt shingles should run about $10-15K installed.Your actual numbers may be less, but probably not more.

  96. Beh, mò aspetta.Arma non convenzionale è un action-fanta-movie di serie C dove c'è un Dolph Lundgren (tinto moro, oltretutto) che levati.Lo sto ancora cercando in dvd. Ossessivamente.

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  98. Internet is written with the capital letter in a sentence, by the way. And hundredths are written not with a point but with a comma. This is according to the standard. And actually everything is very good..!

  99. The facial recognition security feature is a very bad idea. I've had to use this new feature twice and had to make wild guesses. Most of my FB friends are people I've never met in person and whose photo albums I almost never access. Some of the photos were them as children – or one woman's rear end way at the back of the photo as she was cleaning out her garage. I guess my profile is going to be VERY secure because even I will have trouble getting into it. I have no idea what someone with poor or no eyesight is going to do.

  100. Hey there! Would you mind if I share your blog with my myspace group?There’s a lot of folks that I think would really appreciate your content. Please let me know. Thank you

  101. That’s a shame. After seeing the prompt, I had a specific idea for a story about a long separation that doesn’t really work if it’s only an airport. (If it’s an airport one can always just get on another plane and come back, the world being the world.) Maybe I’ll just write it anyway and post it to my blog as a normal story.

  102. I just realised i forgot to comment – wow soo long and perfect match looks great … but i do have to admit i really loved your hair shorter … i always thought you had that really effortless chic look with the shorter hair. BUT, i do think you look fab with long hair tooxx

  103. So excited I found this article as it made things much quicker!

  104. I want to send you an award for most helpful internet writer.

  105. Thanks for posting Anderson. I think you might misunderstand the point of the project. The people involved are not expecting “cars to go away.” The primary goal is to make the street safer for everyone, including people driving. Foster Road has a higher frequency of car crashes than similar streets in the City of Portland. This is due to a number of things, and thankfully, there are ways to address these problems. The addition of a turn lane and potential lane reconfiguration are great ways to reduce crashes, which is why we’re looking at them.

  106. So that’s the case? Quite a revelation that is.

  107. I’m grateful you made the post. It’s cleared the air for me.

  108. Hey there! I know this is kind of off topic but I was wondering if you knew where I could locate a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having difficulty finding one? Thanks a lot!

  109. So that’s the case? Quite a revelation that is.

  110. I actually found this more entertaining than James Joyce.

  111. Great article. I never thought about the use of disagreeing! You’re right even if, that people rarely disagree within the respectful way. If you just aren’t respectful, chances are that your comment are not approved or deleted.

  112. Stan 2:05 “..and doesn’t condemn the killing of innocents.”The blog was about the fact that it is happening. If I got into the morals of the ethnic cleansing that’s happening in the middle east, I’d have to ask what happens to atheists? I noticed you did not mention that.

  113. If you want more attention, then you can buy Twitter followers to ensure that you start to have the alternatives that you need for your business as adherents to contact you and click on the links of your website. Wow, we should be naming our children Ben for years to come.

  114. It’s like you’re on a mission to save me time and money!

  115. Mir fallen nur zwei Worte zur Frau ein: “Verrücktes Huhn!!!!” Tschüssi C.;-))Ne, ne – und das vor Pfingsten und dem Urlaub mit dem SmH ;-((und dem MdH

  116. Very valid, pithy, succinct, and on point. WD.

  117. Alakazaam-information found, problem solved, thanks!

  118. Thanks for starting the ball rolling with this insight.

  119. Let's hope that post-election the new administration sees sense and actively pushes hard for this. A Green Investment Bank in Bristol would be great for the city (and the country) – provided it is properly funded.

  120. Ebből a megvilágításból valóban van értelme. Én is tartok rajta írással kapcsolatos anyagokat, hogy bármikor elő tudjam kapni őket (bár azok inkább a könyv kategóriába esnek).

  121. LISA / N&W means “Nights and Weekends”. You have 5000 night and weekend minutes. Nights start at 9pm usually. Weekends are from 9pm Friday to 6am Monday. Yes M2M is mobile to mobile. You have unlimited calling ONLY to other AT&T subscribers. AIM isn’t free. You need to buy a DATA/TXT plan to use it.

  122. Wonderful explanation of facts available here.

  123. encore une fois, j’ai adoré cette lecture, matinale comme son sujet : quelle pénétrante description de l’αγωηαξ amoureuse et de sa dialectique… je ne prendrai plus jamais mon petit déjeuner de la même façon, désormais!

  124. Why is NO one asking the republicans the big questionIf we had followed Bush’s plan to privatize Social security, what would have happened to all the money that the seniors and disabled would have lost?Would the government bail them out? OR would we be worse then just whining about our loses?I, too, want to know where the Feds get off making unilateral decisions about baling these companies out without any input from Congress AND WHERE IS THE MONEY COMING FROM????

  125. That’s really shrewd! Good to see the logic set out so well.

  126. Thank you!! :)The jeans are from H&Ms mens section. Really recommend trying actual mens’ jeans too find a nice boyfriend-jeans style. The sweater is by Acne :)

  127. Smart thinking – a clever way of looking at it.

  128. We need more insights like this in this thread.

  129. Hello… nice one. every week i go to see what you are posting and if there is something interested to read. This time i’m happy to follow youre posts because it put me got me thinking over how i whoud do that. So my respect for you

  130. Stuart,relevant to this blog is bearish view of Curt Cobb named "Electric car fetish":Not too long ago a dinner guest at a party I attended told me that my concern about the peaking of global oil production was misplaced. Didn't I know that the electric car was already on its way? That a lot of smart people were involved in making it a reality before too long? That the main problem of charging on long trips had already been solved with battery switching stations that could now be deployed?

  131. I used to read fanfic and this summary sounds like a fanfic based on the Twilight I read last year. I loved the fic and if the story is the same…Mariana recently posted..

  132. Co konkretnie zyskamy. Wpis do wykazu aglomeracji? A dlaczego nie utworzyć związku międzygminnego i zrealizować wspólnie różnych projektów. Bo będzie za bardzo przejrzyście? bo każdy wtedy płaci za siebie? Partnerstwo tak, zabory nie

  133. I think it’s easier not to be able to imagine yourself without someone than with someone :) That’s why I can’t do it.@Gracie: Yes, the exact same memories but from a different point of view :)@ralf: wow, that’s great news! We’re expecting you, crazy German! :) Lots of hugs!!!@hiacint: well, not always :D@morbo: awww, that’s so mean! :)) Thank God, you don’t have siblings!@Yuki: the same thing happened with me and my parents: the moment I move to Bucharest our relationship improved immensely. I guess in some cases it’s true what they say: distance makes the heart grow fonder ;)

  134. Great common sense here. Wish I’d thought of that.

  135. It doesn’t really.the public option was the reform to bring down costs.maybe you should take that up with the people who opposed it.you can be sure most Americans who don’t see the affects f the public option certainly will.

  136. J’avais posté ici et Guillaume a mis ce post en continuité de l’article qui en constitue donc la 4ème partie sur la journée d’hier (vendredi). Du coup, j’ai supprimé mon post qui faisait dès lors double emploi et les commentaires reprennent avec celui de Frank qui répond à la dernière observation de ma partie de l’article..

  137. jorge como hacemos para q no copete mas la reina mora? la mia canta todo de 10 pero canta i copetea siempre i me dijieron q no sirve para entrampar si esta hacii es verdad?

  138. Din kuksugande bloggare. Det är en glädje att se dig lida av det infekterade hat som du spyr ut. Du verkar sakna all form av relevant utbildning för att yttra en endaste sann åsikt.

  139. It’s really great that people are sharing this information.

  140. Hey there Ray,I am on 2.70 which is the latest firmware available for the FR610 and yes, it does still occur.I got used so if I am running in a completelly different place than the last run I just wait an additional ammount of time before actualy starting the device otherwise the starting point is random and connected to the actual location with a straight line.

  141. Thank you! Maybe you can try dresses that are a little baggier and belt them. You may also want to look at plus sized clothing because straight sizes and junior sizes won't have much room for the twins.

  142. Hmm is anyone else having problems with the images on this blog loading? I’m trying to figure out if its a problem on my end or if it’s the blog. Any responses would be greatly appreciated.

  143. If you haven’t seen the episode of Nova based on Tyson’s The Pluto Files, you should. Very affirming in it’s way. Especially liked the parts about Clyde Tombaugh.

  144. Finding this post. It’s just a big piece of luck for me.

  145. The secret to healthy exercise that improves heart function without risking further blockage of coronary arteries is that it should be and not , in other word aerobic. drastically raises the level of the inflammatory markers that promote thrombus formation and vessel blockage.

  146. Wow, Raymaker. Arthur Kent? That's the most insulting thing you could come up with? I'm pretty sure he's been consigned to the mists of obscurity with 10 other PC candidates, 74 ALP Candidates, all but two ND candidates (I can't remember how many ran, or be bothered to find out), every single WAP candidate, and you. Thanks for playing.

  147. This is a really intelligent way to answer the question.

  148. Cinturón de castidad y hábito. Eso es lo que tenemos que llevar las mujeres para paliar la crisis. Que es que somos muy pelanduscas, joder.Si se escuchan tonterías con cierta estabilidad, imagínense en tiempos de crisis. Hay que ver…

  149. I can’t believe you’re not playing with me–that was so helpful.

  150. Finding this post. It’s just a big piece of luck for me.

  151. Good day! I know this is somewhat off topic but I was wondering which blog platform are you using for this website? I’m getting fed up of WordPress because I’ve had issues with hackers and I’m looking at options for another platform. I would be awesome if you could point me in the direction of a good platform.

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  153. I’m following all of your blog posts, but on my phone and haven’t been able to post. Please keep the updates coming. This is definitely a study in the legal system. It’s a shame this is happening because of your own experience, but I have no doubt you are the one to do it!

  154. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  155. Felt so hopeless looking for answers to my questions…until now.

  156. I’m so glad I found my solution online.

  157. ¡Ya! Tam­poco viene en nin­guna de mis guías. Lo des­cu­brí gra­cias a , una de las mejo­res pági­nas que conozco sobre Lon­dres (es para lon­di­nen­ses, no para turis­tas, en reali­dad).De hecho, hoy me he ente­rado de que hay un …

  158. klo saya sih biasanya pada kata-kata tertentu yg berhubungan dgn postingan lama. pilihan tempat diusahakan paragraf pertama, tengah, dan akhir… memang sih lebih bagus diakhir, biar yg asik membaca gak kepikiran ama link itu… kadang saya ketika membaca postingan org lain, ketika mendapat link, saya buka dulu (new_tab)…selesai membaca baru dilihat deh…. Opan selesai posting Tool Marketing Menggunakan Facebook FanPage

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  160. Åh, vilken vacker!! Gillar såklart redan på FB och skulle jag välja märken skulle det bli Baum und pferdgarten eller Greta. Min stil helt enkelt!!

  161. It’s really great that people are sharing this information.

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  163. AFAICT you’ve covered all the bases with this answer!

  164. I was seriously at DefCon 5 until I saw this post.

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  166. There is a critical shortage of informative articles like this.

  167. Haha. I woke up down today. You’ve cheered me up!

  168. Welcome back! The guests bloggers did have a lot of good insight. You picked them well! Your week away was a joy, but still…nothing like the original.

  169. Whoever edits and publishes these articles really knows what they’re doing.

  170. Glad it wasn’t overdone, it’s new territory and I already commit enough fashion crime I couldn’t toss anything out after six months, I’d be naked within 2 years!

  171. Talvez o ENROLANDOWSKY não tenha uma opção e condene o Dirceu ou tudo vai para o pinguço que pode entrar no processo como MANDANTE MAIOR mensaleiro e talvez o cachaceiro mor exija do Dirceu "um sacrifício em nome do "socialismo brasileiro real."Enroladowsky pode ser autorizado pelo pinguço a condenar Dirceu e esconder "o pinga embaixo do tapete".O Dirceu será condenado por dez a 0.

  172. Okay, word to this entry. I used to pour over Alloy and Delia’s every month. I eventually stopped getting both, though, because I never bought anything in them. But anyway, I love the dress, although (or maybe because?) it looks somewhat like a baby outfit.

  173. I won't run an interview, giveaway (sans my bookshelf dump giveaways), or guest post from an author I can't recommend. This! I told someone the exact same thing today, well with the addition of being interested in reading their work, then I'd post an interview or guest post as well.

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  175. And to think I was going to talk to someone in person about this.

  176. That’s not just logic. That’s really sensible.

  177. Great hammer of Thor, that is powerfully helpful!

  178. Hi Amy,What size crock pot did you use? I have a 5QT crock pot…. will that do? Thank you so much! Can’t wait to make this for super bowl!

  179. First off I would like to say awesome blog! I had a quick question which I’d like to ask if you don’t mind. I was interested to find out how you center yourself and clear your head before writing. I’ve had a tough time clearing my mind in getting my ideas out. I do enjoy writing however it just seems like the first 10 to 15 minutes are wasted just trying to figure out how to begin. Any suggestions or tips? Thank you!

  180. Heya i’m for the first time here. I came across this board and I find It really useful & it helped me out a lot. I hope to give something back and aid others like you helped me.

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  182. FUCK THE DESERT! America needs its? OWN source of power. We can’t buy oil from other countries forever. and as far as I know, I don’t know anyone that rides a Fucking turtle or tortoise to work.

  183. John N.How were you able to contact these people? It’s coming up a month since i’ve ordered my product and not one of my emails have been answered since I deposited the money.. my numerous calls go unanswered, and i’m unable to leave a message due to there being to many already??Any help would be appreciated!

  184. Delegates from an organization called the Coordinating Committee of European Muslim and Jewish Leaders met in Paris to discuss the threat to Europe from extreme right-wing racist and xenophobic parties.Nothing new under the sun and history repeats itself. Last time when it happened, the backlash was called La Reconquista.

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  186. ola,Fiz tratamento com hcg semana passada, e passado 4 dias e com relações sexuais com meu noivo, fiz teste de gravidez urina e deu negativo. Hoje fiz teste beta-hcg e estou esperando resultado.Agora minha duvida é, quanto tempo fica no organismo o hcg de tratamento? Se no teste de urina e passado 4 dias depois da toma, não daria positivo ou falso positivo?Aguardo uma resposta sua…bjs

  187. This makes everything so completely painless.

  188. Good job making it appear easy.

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  196. On Pixabay you will find both, terrific photos and cliparts. I would imagine several of these images are copyrighted and even though I probably bought some type of license once I bought the digital content I am not going to be sharing those files. It’s possible to even download whole size images without registration.

  197. Most help articles on the web are inaccurate or incoherent. Not this!

  198. Whoa, things just got a whole lot easier.

  199. MOuhahaha!!! Déja le post m’a fait bien rire, mais la cerise sur le gateau c’était les commentaires de Redpx…J’ai trop ri !c’est pas possible que ça existe des gens comme ça !Et le must dans son deuxième com : “ il y a des gens qui donnent leur vie pour cette discipline et ils méritent notre respect !“Reviens qd tu veux Redpx t’es trop marrant en fait !Bravo Marion (et bravo pour la vie des très bêtes j’ai super rigolé!)

  200. Now that’s subtle! Great to hear from you.

  201. B días Juan: Tenía la ligera sospecha que vivías lejos, es más creo que en las maravillosas tierras argentinas, me equivoco?? Mi intuición se basa en tu sublime habilidad en la utilización del lenguaje. Me complace que aceptes mi compañía, al igual que por supuesto me sentiría muy honrada tomando contigo ese “café virtual”. Espero que disfrutes de un día maravilloso. Un abrazo.

  202. Selenetorsavita!♥Selenayouarefantastic♥Iloveyousomuch!♥She’ssocrazy,butsobeautifultoo!♥You’remyhoney!♥ scrive:Non vedo l’ora che esca!♥Renesmee è la bambina più bella che esista al mondo!<3I love Edward!♥

  203. that inner world sounds interesting…. Eastern philosophies teaches us there is an inner universe… Nietzsce craved loneliness and isolation to get in touch with himself, to realize his life more fully… I’m just rambling… got me thinking

  204. It’s a pleasure to find someone who can think so clearly

  205. I was seriously at DefCon 5 until I saw this post.

  206. irene uroni scrive:buon compleanno agli ONE DIRECTIONdue anni passati insieme per loro bellissimi dopo i provini di XFACTOR UK ancora buon compleanno da ire

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  210. At last, someone who knows where to find the beef

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  212. Absolutely nothing proposed will help you in your situation. There is no cost containment in bills, no expansion of what would be covered etc.Thats why so many are against this “reform” – it doesnt fix any of the main problems.

  213. Thanky Thanky for all this good information!

  214. Thanks, Laura! Each of us has our own pace that can become lollygagging. For me now it’s a pace over 10:00/mile and it also has to be coupled with daydreaming and hamming it up with spectators or other runners. :)I should’ve eaten some banana during the race. For some reason they didn’t appeal to me, but the orange slices did. And orange, of course, is acidic and more sugary. So maybe that added to my nausea.

  215. Iran cannot extradite the terrorists behind the murders in Buenos Aires, because they are homosexuals, and that would disprove Achmedijihad’s famous claim that they dont have any!!!

  216. Super comfortable, Made in the USA as well as seeems to become standing up well. I utilize it on a twin couch and also check out tv.

  217. a ripple effect of frenzy in just about every fashion-loving young ladies mind. And as I mentioned yesterday, you don’t actually have to be in those big cities to experience the thrill. I got my

  218. In my life time these wouzers do-gooders and bloody religious freaks have attempted to legislate and regulate good behaviour into drinking habits probably a half a dozen times. In a hundred and fifty years or so of trying nothing these idiots have come up with has worked it has only separated the younger drinker from the older and the chaos will continue. Lets see what the situation is like this time next year I believe nothing will have changed for the better in fact I think we will be worse off as usual.

  219. luke • 2 years, 2 months ago hey this didnt work for mei downloaded the source and the AppSync for OS 4.0/4.0.1but when i connected to itunes i couldnt sync my photos because i would have to delete all my appsbtw i downloaded my games with the hackulo installousif that makes a difference…i rebooted after everythingwhat can i do?

  220. Hm. wäre eine Idee. Erst mal das Failshieldfitting runterkratzen und dann mal sehen was an Armorhardenern und RR Equipment drauf passt. Dann noch ein paar mutige Kollegen finden, die mit mir ins WH fliegen.Schlimmstenfalls gehts halt wahlweise im Ei zurück, oder es gibt nen Geistestransfer in einen frischen Klon.

  221. I do not know how much longer I will be able to visit your blog. All that cooking and not able to eat any of it is killing me. I have to check tho to see what I wish I had for a meal.

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  227. Wanted to drop a remark and let you know your Rss feed isnt functioning today. I tried including it to my Yahoo reader account but got nothing.

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