{"id":41439,"date":"2024-11-07T06:59:12","date_gmt":"2024-11-07T06:59:12","guid":{"rendered":"https:\/\/atmokpo.com\/w\/?p=41439"},"modified":"2024-11-26T06:36:38","modified_gmt":"2024-11-26T06:36:38","slug":"2-%ec%97%89%eb%8d%a9%ec%9d%b4-%ea%b7%bc%ec%9c%a1%ec%9d%84-%ea%b0%95%ed%99%94%ed%95%98%eb%8a%94-%eb%8c%80%ed%91%9c-%ec%9a%b4%eb%8f%99-%eb%9f%b0%ec%a7%80%ec%99%80-%ec%82%ac%ec%9d%b4%eb%93%9c-%eb%9f%b0","status":"publish","type":"post","link":"https:\/\/atmokpo.com\/w\/41439\/","title":{"rendered":"2.\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub300\ud45c \uc6b4\ub3d9, \ub7f0\uc9c0\uc640 \uc0ac\uc774\ub4dc \ub7f0\uc9c0\uc758 \ud6a8\uacfc\uc801\uc778 \ud65c\uc6a9\ubc95"},"content":{"rendered":"

\uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub300\ud45c \uc6b4\ub3d9, \ub7f0\uc9c0\uc640 \uc0ac\uc774\ub4dc \ub7f0\uc9c0\uc758 \ud6a8\uacfc\uc801\uc778 \ud65c\uc6a9\ubc95<\/h2>\n

\uc5c9\ub369\uc774 \uadfc\uc721, \uc989 \ub454\uadfc\uc740 \uc6b0\ub9ac \ubab8\uc758 \uc911\uc2ec\ubd80\uc5d0 \uc704\uce58\ud558\uc5ec \ub2e4\uc591\ud55c \uc2e0\uccb4 \uc6b4\ub3d9\uacfc \uc790\uc138 \uc720\uc9c0\uc5d0 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud55c\ub2e4. \uac15\ud55c \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc2a4\ucffc\ud2b8\ub098 \ub370\ub4dc\ub9ac\ud504\ud2b8\uc640 \uac19\uc740 \uae30\ubcf8 \uc6b4\ub3d9\uc758 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud560 \ubfd0 \uc544\ub2c8\ub77c, \uc77c\uc0c1 \uc0dd\ud65c\uc5d0\uc11c\uc758 \uc6c0\uc9c1\uc784\uc744 \ubcf4\ub2e4 \uc6d0\ud65c\ud558\uac8c \ub9cc\ub4e4\uc5b4\uc900\ub2e4. \uc774\ubc88 \uae00\uc5d0\uc11c\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \uac15\ud654\ud560 \uc218 \uc788\ub294 \ub300\ud45c \uc6b4\ub3d9\uc778 \ub7f0\uc9c0(lunge)\uc640 \uc0ac\uc774\ub4dc \ub7f0\uc9c0(side lunge)\uc758 \ub2e4\uc591\ud55c \ubcc0\ud615\uacfc \uc2e4\uc804 \ud65c\uc6a9\ubc95\uc5d0 \ub300\ud574 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uaca0\ub2e4.<\/p>\n

1. \ub7f0\uc9c0\uc758 \uae30\ubcf8 \uac1c\ub150<\/h3>\n

\ub7f0\uc9c0\ub294 \ud558\uccb4 \uadfc\uc721, \ud2b9\ud788 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \uc774\uc0c1\uc801\uc778 \uc6b4\ub3d9\uc774\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ub2e4\uc591\ud55c \uadfc\uc721\uc744 \ub3d9\uc6d0\ud558\uc5ec \ud5c8\ubc85\uc9c0, \uc5c9\ub369\uc774, \uadf8\ub9ac\uace0 \ucf54\uc5b4 \uadfc\uc721\uc744 \ud6a8\uacfc\uc801\uc73c\ub85c \ub2e8\ub828\uc2dc\ud0ac \uc218 \uc788\ub2e4. \ub7f0\uc9c0\ub294 \uc804\uc9c4 \ub7f0\uc9c0, \ud6c4\uc9c4 \ub7f0\uc9c0, \uce21\uba74 \ub7f0\uc9c0 \ub4f1 \uc5ec\ub7ec \uac00\uc9c0 \ubcc0\ud615\uc774 \uc788\uc73c\uba70, \uac01 \ubcc0\ud615\uc5d0 \ub530\ub77c \uc790\uadf9\ubc1b\ub294 \uadfc\uc721\uc774 \ub2e4\ub974\uae30 \ub54c\ubb38\uc5d0 \ub2e4\uc591\ud55c \ubc29\ubc95\uc73c\ub85c \uc2e4\uc2dc\ud560 \uc218 \uc788\ub2e4.<\/p>\n

1.1 \uc804\uc9c4 \ub7f0\uc9c0 (Forward Lunge)<\/h4>\n

\uc804\uc9c4 \ub7f0\uc9c0\ub294 \uac00\uc7a5 \uae30\ubcf8\uc801\uc778 \ub7f0\uc9c0 \ud615\ud0dc\ub85c, \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ub0b4\ub51b\uace0 \ubb34\ub98e\uc744 \uad7d\ud788\ub294 \ub3d9\uc791\uc774\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ub300\ubd80\ubd84\uc758 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \ud65c\uc131\ud654\ud55c\ub2e4. \uc218\ud589 \ubc29\ubc95\uc740 \ub2e4\uc74c\uacfc \uac19\ub2e4:<\/p>\n

    \n
  1. \ubc14\ub978 \uc790\uc138\ub85c \uc11c\uc11c \ub450 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9b0\ub2e4.<\/li>\n
  2. \ud55c\ucabd \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ub0b4\ub51b\uace0, \uadf8 \ub2e4\ub9ac\uc758 \ubb34\ub98e\uc744 90\ub3c4 \uac01\ub3c4\ub85c \uad7d\ud78c\ub2e4.<\/li>\n
  3. \ub4a4\ucabd \ub2e4\ub9ac\uc758 \ubb34\ub98e\uc740 \uac70\uc758 \ubc14\ub2e5\uc5d0 \ub2ff\uc744 \uc815\ub3c4\ub85c \ub0ae\ucd98\ub2e4.<\/li>\n
  4. \uc774\ud6c4 \uc55e\ubc1c\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ub2e4\uc2dc \uc6d0\ub798\uc758 \uc790\uc138\ub85c \ub3cc\uc544\uc628\ub2e4.<\/li>\n
  5. \ubc18\ub300\ucabd \ubc1c\ub85c \uac19\uc740 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud55c\ub2e4.<\/li>\n<\/ol>\n

    1.2 \ud6c4\uc9c4 \ub7f0\uc9c0 (Reverse Lunge)<\/h4>\n

    \ud6c4\uc9c4 \ub7f0\uc9c0\ub294 \uc804\uc9c4 \ub7f0\uc9c0\uc640 \ubc18\ub300 \ubc29\ud5a5\uc73c\ub85c \uc218\ud589\ub41c\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \ubb34\ub98e\uc5d0 \uac00\ud574\uc9c0\ub294 \uc555\ub825\uc774 \ub35c\ud558\uba70, \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \ub2e4\uc591\ud55c \ubd80\uc704\ub97c \ud6a8\uacfc\uc801\uc73c\ub85c \uc790\uadf9\ud560 \uc218 \uc788\ub2e4. \uc218\ud589 \ubc29\ubc95\uc740 \ub2e4\uc74c\uacfc \uac19\ub2e4:<\/p>\n

      \n
    1. \ubc14\ub978 \uc790\uc138\ub85c \uc11c\uace0, \ub450 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ub85c \ubc8c\ub9b0\ub2e4.<\/li>\n
    2. \ud55c\ucabd \ubc1c\uc744 \ub4a4\ub85c \ubcf4\ub0b4\uba74\uc11c \ubb34\ub98e\uc744 \uad7d\ud78c\ub2e4.<\/li>\n
    3. \ubb34\ub98e\uc774 \uac70\uc758 \ubc14\ub2e5\uc5d0 \ub2ff\uc744 \ub54c\uae4c\uc9c0 \ub0b4\ub824\uac04 \ud6c4, \uc55e\ubc1c\uc5d0 \ud798\uc744 \uc8fc\uc5b4 \ub2e4\uc2dc \uc704\ub85c \uc62c\ub77c\uc628\ub2e4.<\/li>\n
    4. \ubc18\ub300\ucabd \ubc1c\ub85c \uac19\uc740 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud55c\ub2e4.<\/li>\n<\/ol>\n

      1.3 \uce21\uba74 \ub7f0\uc9c0 (Side Lunge)<\/h4>\n

      \uce21\uba74 \ub7f0\uc9c0\ub294 \uc591\ucabd \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uace0\ub974\uac8c \ubc1c\ub2ec\uc2dc\ud0a4\ub294 \uc88b\uc740 \uc6b4\ub3d9\uc774\ub2e4. \ub610\ud55c, \uace0\uad00\uc808\uc758 \uac00\ub3d9\uc131\uc744 \ub192\uc774\ub294 \ub370\uc5d0 \ud070 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \uc218\ud589 \ubc29\ubc95\uc740 \ub2e4\uc74c\uacfc \uac19\ub2e4:<\/p>\n

        \n
      1. \ubc14\ub978 \uc790\uc138\uc5d0\uc11c \uc2dc\uc791\ud558\uc5ec \uc591\ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ubcf4\ub2e4 \uc870\uae08 \ub354 \ub113\uac8c \ubc8c\ub9b0\ub2e4.<\/li>\n
      2. \ud55c\ucabd \ub2e4\ub9ac\ub85c \ubab8\uc744 \uc606\uc73c\ub85c \ub0ae\ucd98\ub2e4.<\/li>\n
      3. \ub0b4\ub824\uac04 \ucabd\uc758 \ubb34\ub98e\uc744 90\ub3c4 \uac01\ub3c4\ub85c \uad7d\ud788\uace0, \ubc18\ub300\ucabd \ub2e4\ub9ac\ub294 \uace7\uac8c \ud3b8 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud55c\ub2e4.<\/li>\n
      4. \ub2e4\uc2dc \uc6d0\ub798\uc758 \uc790\uc138\ub85c \ub3cc\uc544\uc624\uba70 \ubc18\ub300\ucabd\uc73c\ub85c\ub3c4 \ubc18\ubcf5\ud55c\ub2e4.<\/li>\n<\/ol>\n

        2. \ub7f0\uc9c0 \uc6b4\ub3d9\uc758 \ud6a8\uacfc<\/h3>\n

        \ub7f0\uc9c0\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc758 \ubc1c\ub2ec\ubfd0 \uc544\ub2c8\ub77c \uc804\uccb4\uc801\uc778 \ud558\uccb4 \uadfc\ub825 \ud5a5\uc0c1\uc5d0\ub3c4 \uae30\uc5ec\ud55c\ub2e4. \uc5ec\ub7ec \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74, \ub7f0\uc9c0 \ub3d9\uc791\uc740 \uadfc\ub825 \ud5a5\uc0c1\uacfc \uade0\ud615 \ub2a5\ub825 \uac1c\uc120\uc5d0 \ub3c4\uc6c0\uc744 \uc900\ub2e4\uace0 \ud55c\ub2e4. \ud2b9\ud788, \uc5c9\ub369\uc774 \uadfc\uc721\uc740 \uc77c\uc0c1 \uc0dd\ud65c\uc5d0\uc11c\ub3c4 \ub9ce\uc740 \uc5ed\ud560\uc744 \ud558\ubbc0\ub85c \uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uac83\uc740 \uc7a5\uae30\uc801\uc778 \uccb4\ub825 \uc720\uc9c0\uc640 \uc678\ud615\uc801\uc778 \uc544\ub984\ub2e4\uc6c0\uc744 \uc704\ud574 \uc911\uc694\ud558\ub2e4.<\/p>\n

        \ub7f0\uc9c0\ub294 \ub2e8\uc21c\ud788 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \uac83 \uc678\uc5d0\ub3c4 \uc720\uc5f0\uc131\uacfc \uade0\ud615\uc744 \ub3d9\uc2dc\uc5d0 \uac1c\uc120\ud55c\ub2e4. \uc774 \uc6b4\ub3d9\uc744 \ud1b5\ud574 \ud558\uccb4 \uadfc\uc721\uacfc \ucf54\uc5b4 \uadfc\uc721\uc758 \uc5f0\uacb0\uc774 \uac15\ud654\ub418\uba70, \uc774\ub294 \ub2e4\ub978 \uc6b4\ub3d9\uc758 \uc131\uacfc\uc5d0\ub3c4 \uae0d\uc815\uc801\uc778 \uc601\ud5a5\uc744 \ubbf8\uce5c\ub2e4. \uc608\ub97c \ub4e4\uc5b4, \ubc31\uc2a4\ucffc\ud2b8\uc640 \uac19\uc740 \ubcf5\ud569 \uc6b4\ub3d9\uc5d0\uc11c\ub3c4 \ub354\uc6b1 \uc548\uc815\uc801\uc778 \uc790\uc138\ub97c \uc720\uc9c0\ud560 \uc218 \uc788\uac8c \ub41c\ub2e4.<\/p>\n

        3. \uc0ac\uc774\ub4dc \ub7f0\uc9c0\uc758 \ud6a8\uacfc\uc801\uc778 \ud65c\uc6a9\ubc95<\/h3>\n

        \uc0ac\uc774\ub4dc \ub7f0\uc9c0\ub294 \uc5c9\ub369\uc774\uc758 \uc678\uce21 \uadfc\uc721, \ub0b4\uce21 \uadfc\uc721\uc744 \uace0\ub974\uac8c \ub2e8\ub828\ud558\ub294 \ub370 \ub6f0\uc5b4\ub09c \ud6a8\uacfc\ub97c \ubcf4\uc778\ub2e4. \uc774 \uc6b4\ub3d9\uc740 \uc77c\ubc18\uc801\uc778 \ub7f0\uc9c0\uc640\ub294 \ub2e4\ub974\uac8c \uace0\uad00\uc808\uc758 \uac00\ub3d9\uc131\uc744 \uadf9\ub300\ud654\ud558\uc5ec \ud558\uccb4\uc758 \uc804\uccb4\uc801\uc778 \uade0\ud615\uc744 \uc7a1\uc544\uc8fc\ub294 \ud798\uc744 \uae30\ub97c \uc218 \uc788\ub2e4. \uc0ac\uc774\ub4dc \ub7f0\uc9c0\ub97c \ud65c\uc6a9\ud558\ub294 \ubc29\ubc95\uc740 \ub2e4\uc74c\uacfc \uac19\ub2e4:<\/p>\n

        3.1 \uc0ac\uc774\ub4dc \ub7f0\uc9c0\uc640 \uc2a4\ud15d\uc5c5 (Side Lunge with Step-Up)<\/h4>\n

        \uc0ac\uc774\ub4dc \ub7f0\uc9c0 \ud6c4\uc5d0 \uc2a4\ud15d\uc5c5\uc744 \ucd94\uac00\ud558\uc5ec \ub354 \ub9ce\uc740 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud560 \uc218 \uc788\ub2e4. \uc774\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uacfc \ubb34\ub98e \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \uc218\ud589 \ubc29\ubc95\uc740 \ub2e4\uc74c\uacfc \uac19\ub2e4:<\/p>\n

          \n
        1. \uc0ac\uc774\ub4dc \ub7f0\uc9c0\ub97c \ud55c \ud6c4, \uc606\uc73c\ub85c \ub098\uac00 \uc788\ub294 \ub2e4\ub9ac\ub97c \ubc1c\ud310 \uc704\uc5d0 \uc62c\ub9b0\ub2e4.<\/li>\n
        2. \ubc1c\ud310 \uc704\ub85c \uc62c\ub77c\uac00\uba74\uc11c \uc5c9\ub369\uc774\uc5d0 \ud798\uc744 \uc8fc\uace0 \uc62c\ub77c \uac04\ub2e4.<\/li>\n
        3. \ub2e4\uc2dc \uc6d0\ub798\uc758 \uc790\uc138\ub85c \ub3cc\uc544\uc624\uace0 \ubc18\ub300\ucabd\uc73c\ub85c \ubc18\ubcf5\ud55c\ub2e4.<\/li>\n<\/ol>\n

          3.2 \ub364\ubca8 \uc0ac\uc774\ub4dc \ub7f0\uc9c0 (Dumbbell Side Lunge)<\/h4>\n

          \uc0ac\uc774\ub4dc \ub7f0\uc9c0\ub97c \ud560 \ub54c \ub364\ubca8\uc744 \ucd94\uac00\ud558\uba74 \uadfc\uc721\uc5d0 \ub354 \ub9ce\uc740 \uc800\ud56d\uc774 \uac00\ud574\uc838 \ud6e8\uc52c \ub354 \ud070 \uadfc\uc721 \ubc1c\ub2ec \ud6a8\uacfc\ub97c \uc5bb\uc744 \uc218 \uc788\ub2e4. \ub2e4\uc74c\uacfc \uac19\uc740 \ubc29\ubc95\uc73c\ub85c \uc2dc\ub3c4\ud560 \uc218 \uc788\ub2e4:<\/p>\n

            \n
          1. \uc591 \uc190\uc5d0 \ub364\ubca8\uc744 \uc950\uace0 \ubc1c\uc744 \uc5b4\uae68 \ub108\ube44\ubcf4\ub2e4 \ub113\uac8c \ubc8c\ub9b0\ub2e4.<\/li>\n
          2. \ud55c\ucabd \ub2e4\ub9ac\ub85c \uc0ac\uc774\ub4dc \ub7f0\uc9c0\ub97c \uc2e4\uc2dc\ud558\uba70, \ub364\ubca8\uc744 \ud568\uaed8 \ub0b4\ub824\uc900\ub2e4.<\/li>\n
          3. \ub2e4\ub9ac \ud798\uc73c\ub85c \uc77c\uc5b4\ub098\uba70 \ub364\ubca8\uc744 \ub4e4\uc5b4\uc62c\ub9b0\ub2e4.<\/li>\n
          4. \ubc18\ub300\ucabd \ub2e4\ub9ac\ub85c\ub3c4 \ubc18\ubcf5\ud55c\ub2e4.<\/li>\n<\/ol>\n

            4. \uc548\uc804\ud55c \ub7f0\uc9c0 \uc6b4\ub3d9 \uc218\ud589\uc744 \uc704\ud55c \ud301<\/h3>\n

            \ub7f0\uc9c0\ub97c \uc218\ud589\ud560 \ub54c \ubd80\uc0c1\uc744 \ubc29\uc9c0\ud558\uae30 \uc704\ud574\uc11c\ub294 \ub2e4\uc74c\uacfc \uac19\uc740 \uba87 \uac00\uc9c0 \uc0ac\ud56d\uc744 \uc720\uc758\ud574\uc57c \ud55c\ub2e4:<\/p>\n

              \n
            1. \uc62c\ubc14\ub978 \uc790\uc138: \ubb34\ub98e\uc774 \ubc1c\uac00\ub77d\uc744 \ub118\uc9c0 \uc54a\ub3c4\ub85d \uc8fc\uc758\ud558\uba70, \uc5c9\ub369\uc774\uc640 \ud5c8\ubc85\uc9c0 \uadfc\uc721\uc5d0 \ud798\uc744 \uc8fc\uc5b4\uc57c \ud55c\ub2e4.<\/li>\n
            2. \uc2a4\ud2b8\ub808\uce6d: \uc6b4\ub3d9 \uc804\ud6c4\uc5d0 \ud558\uccb4\uc758 \uc720\uc5f0\uc131\uc744 \ub192\uc774\uae30 \uc704\ud55c \uc2a4\ud2b8\ub808\uce6d\uc744 \ubc18\ub4dc\uc2dc \uc2e4\uc2dc\ud574\uc57c \ud55c\ub2e4.<\/li>\n
            3. \uc801\uc808\ud55c \ubb34\uac8c \uc120\ud0dd: \ub364\ubca8\uc744 \uc0ac\uc6a9\ud560 \uacbd\uc6b0, \uc790\uc2e0\uc758 \uccb4\uc911\uacfc \uc6b4\ub3d9 \ub2a5\ub825\uc5d0 \ub9de\ub294 \uc801\uc808\ud55c \ubb34\uac8c\ub97c \uc120\ud0dd\ud574\uc57c \ubd80\uc0c1\uc744 \uc608\ubc29\ud560 \uc218 \uc788\ub2e4.<\/li>\n<\/ol>\n

              5. \uacb0\ub860<\/h3>\n

              \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub7f0\uc9c0\uc640 \uc0ac\uc774\ub4dc \ub7f0\uc9c0\ub294 \ub9e4\uc6b0 \ud6a8\uacfc\uc801\uc778 \uc6b4\ub3d9\uc774\ub2e4. \uc774 \uc6b4\ub3d9\ub4e4\uc740 \ub2e8\uc21c\ud788 \uadfc\ub825 \ud5a5\uc0c1\ubfd0\ub9cc \uc544\ub2c8\ub77c \uc720\uc5f0\uc131\uacfc \uade0\ud615 \ub2a5\ub825\uc744 \ub3d9\uc2dc\uc5d0 \uae30\ub974\ub294 \ub370\uc5d0\ub3c4 \ud070 \ub3c4\uc6c0\uc774 \ub41c\ub2e4. \ub610\ud55c, \ub2e4\uc591\ud55c \ubcc0\ud615\uacfc \uc870\ud569\uc744 \ud1b5\ud574 \ub8e8\ud2f4\uc5d0 \ubcc0\ud654\ub97c \uc8fc\uba74 \uafb8\uc900\ud788 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac15\ud654\ud560 \uc218 \uc788\ub2e4. \uccb4\uacc4\uc801\uc778 \uc6b4\ub3d9 \uacc4\ud68d\uacfc \ud568\uaed8 \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc720\uc9c0\ud55c\ub2e4\uba74 \uac74\uac15\ud558\uace0 \ud0c4\ub825 \uc788\ub294 \uc5c9\ub369\uc774 \uadfc\uc721\uc744 \uac00\uc9c8 \uc218 \uc788\uc744 \uac83\uc774\ub2e4.<\/p>\n

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