{"id":168306,"date":"2017-05-01T00:00:00","date_gmt":"2017-04-30T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/sergi-constance-edzesterv-es-taplalkozas\/"},"modified":"2022-02-10T07:44:26","modified_gmt":"2022-02-10T06:44:26","slug":"sergi-constance-edzesterv-es-taplalkozas","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/","title":{"rendered":"Sergi Constance, edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Alapveto_informaciok\" title=\"Alapvet\u0151 inform\u00e1ci\u00f3k:\">Alapvet\u0151 inform\u00e1ci\u00f3k:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Sergi_sikerhez_vezeto_titka\" title=\"Sergi sikerhez vezet\u0151 titka\">Sergi sikerhez vezet\u0151 titka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Sergi_Constance_es_az_edzesi_terve\" title=\"Sergi Constance \u00e9s az edz\u00e9si terve\">Sergi Constance \u00e9s az edz\u00e9si terve<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Hetfo_Negyfeju_combizomvadli\" title=\"H\u00e9tf\u0151: N\u00e9gyfej\u0171 combizom\/v\u00e1dli\">H\u00e9tf\u0151: N\u00e9gyfej\u0171 combizom\/v\u00e1dli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Kedd_Mellkastricepszhasizom\" title=\"Kedd: Mellkas\/tricepsz\/hasizom\">Kedd: Mellkas\/tricepsz\/hasizom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Szerda_hatbicepsz\" title=\"Szerda: h\u00e1t\/bicepsz\">Szerda: h\u00e1t\/bicepsz<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Csutortok_pihenes\" title=\"Cs\u00fct\u00f6rt\u00f6k: pihen\u00e9s\">Cs\u00fct\u00f6rt\u00f6k: pihen\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Pentek_VallTrapezizmok\" title=\"P\u00e9ntek: V\u00e1ll\/Trap\u00e9zizmok\">P\u00e9ntek: V\u00e1ll\/Trap\u00e9zizmok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Szombat_HamstringHas\" title=\"Szombat: Hamstring\/Has\">Szombat: Hamstring\/Has<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Vasarnap_Pihenes\" title=\"Vas\u00e1rnap: Pihen\u00e9s\">Vas\u00e1rnap: Pihen\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Sergi_es_a_taplalkozasa\" title=\"Sergi \u00e9s a t\u00e1pl\u00e1lkoz\u00e1sa:\">Sergi \u00e9s a t\u00e1pl\u00e1lkoz\u00e1sa:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/sergi-constance-edzesterv-es-taplalkozas\/#Kiegeszitok_amelyeket_Sergi_Constance_hasznal\" title=\"Kieg\u00e9sz\u00edt\u0151k, amelyeket Sergi Constance haszn\u00e1l:\">Kieg\u00e9sz\u00edt\u0151k, amelyeket Sergi Constance haszn\u00e1l:<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Sergi Constance <\/strong>egy spanyol bajnok junior kateg\u00f3ri\u00e1ban, aki m\u00e9g csak 28 \u00e9ves, viszont m\u00e1r sz\u00e1mos h\u00edres \u00fajs\u00e1gban megmutatta mag\u00e1t, mint a Men\u00b4s Health, Iron MAN, Muscular Development, Muscle &amp; Fitnes, valamint <strong>modellk\u00e9nt<\/strong> is p\u00f3zolt az ismert m\u00e1rk\u00e1k el\u0151kel\u0151 rekl\u00e1mfot\u00f3in. A sikereit az impoz\u00e1ns k\u00fclsej\u00e9nek, a <strong>szimmetrikus izomzat\u00e1nak<\/strong> \u00e9s a vonzerej\u00e9nek k\u00f6sz\u00f6nheti, amely senkit sem hagy hidegen. <\/p>\n<h2><span class=\"ez-toc-section\" id=\"Alapveto_informaciok\"><\/span>Alapvet\u0151 inform\u00e1ci\u00f3k:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Sz\u00fclet\u00e9si d\u00e1tum<\/strong>: 1988.10.25<\/p>\n<p><strong>Magass\u00e1g<\/strong>: 185 cm<\/p>\n<p><strong>S\u00faly<\/strong>: 98 kg<\/p>\n<p><strong>Testzs\u00edr (\u00e9ves \u00e1tlag)<\/strong>: 5%<\/p>\n<p><strong>Bench Press (kg)<\/strong>: 200 kg<\/p>\n<p><strong>Guggol\u00e1sok (kg)<\/strong>: 220 kg<\/p>\n<p><strong>Kedvenc gyakorlat<\/strong>: oldalemel\u00e9s egykezes s\u00falyz\u00f3kkal<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Sergi Constance edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tumblr_n3hoq65zeD1qz7b12o1_1280.jpg\" alt=\"Sergi Constance edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s\" width=\"600\" \/>\n<p>Sergi, Valenci\u00e1ban sz\u00fcletett \u00e9s m\u00e1r gyermekkor\u00e1t\u00f3l <strong>szerette a sportokat<\/strong>, ami azon is t\u00fckr\u00f6z\u0151d\u00f6tt, hogy a kedvenc tant\u00e1rgya mindig a testnevel\u00e9s volt. \u00c9pp ez\u00e9rt tudta, hogy ez lesz a megfelel\u0151 \u00fat sz\u00e1m\u00e1ra, ez\u00e9rt \u00fagy d\u00f6nt\u00f6tt, hogy a tanulm\u00e1nyait a Valenciai Egyetemen v\u00e9gzi, ahol <strong>testnevel\u00e9s \u00e9s sport szakon diplom\u00e1zott<\/strong>. M\u00e1r a f\u0151iskolai \u00e9vei alatt lehet\u0151s\u00e9ge ad\u00f3dott modellk\u00e9nt dolgozni, amit f\u0151leg a sz\u00e9p izomprofilj\u00e1nak k\u00f6sz\u00f6nhet. Jelenleg Miami Beachen, Florid\u00e1ban \u00e9l \u00e9s fitnesszel foglalkozik.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sergi_sikerhez_vezeto_titka\"><\/span>Sergi sikerhez vezet\u0151 titka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A sikerhez vezet\u0151 kulcs szerinte a <strong>kitart\u00e1s<\/strong> \u00e9s a sz\u00edv\u00f3ss\u00e1g, \u00e9pp ez\u00e9rt a rajong\u00f3inak a k\u00f6vetkez\u0151ket tan\u00e1csolja: <em>\u201eMotiv\u00e1ld magad r\u00f6vidt\u00e1v\u00fa c\u00e9lokkal. Ha van motiv\u00e1ci\u00f3d, minden egyszer\u0171bben megy\u201d<\/em>. Az \u0151 motiv\u00e1ci\u00f3ja a c\u00e9lja, h\u00edres fitnesz modell\u00e9 v\u00e1lni \u00e9s az egyik legjobb testalkattal rendelkezni az iparban. <\/p>\n<p> <iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/hed7NeHeqms\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><\/p>\n<p>A kedvenc gyakorlatai az <strong>Incline Chest Prest<\/strong>, amivel nagyon j\u00f3l lehet \u00e9p\u00edteni a fels\u0151 test izmait, <strong>Guggol\u00e1sok<\/strong>, amelyek sz\u00e9p szimmetrikus testet biztos\u00edtanak \u00e9s a <strong>Felh\u00faz\u00e1s<\/strong>, amelybe sz\u00e1mos fontos izomcsoport bekapcsol\u00f3dik, viszont az edz\u00e9si rutinja sz\u00e1mos m\u00e1s gyakorlatot is tartalmaz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sergi_Constance_es_az_edzesi_terve\"><\/span>Sergi Constance \u00e9s az edz\u00e9si terve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Sergi Constance edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Sergi-Constance-Workout.jpg\" alt=\"Sergi Constance edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s\" width=\"600\" \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hetfo_Negyfeju_combizomvadli\"><\/span>H\u00e9tf\u0151: N\u00e9gyfej\u0171 combizom\/v\u00e1dli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022 Guggol\u00e1sok 4x 8-15<br \/>\u2022 L\u00e1btol\u00e1s (Leg press) 4x 8-15<br \/>\u2022 L\u00e1bemel\u00e9s egy l\u00e1bbal 3&#215;20<br \/>\u2022 V\u00e1dliemel\u00e9s \u00fclve 4x 10-30<br \/>\u2022 V\u00e1dliemel\u00e9s \u00e1llva 3x 8-12<br \/>\u2022 L\u00e1bemel\u00e9s 5x 8-20<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kedd_Mellkastricepszhasizom\"><\/span>Kedd: Mellkas\/tricepsz\/hasizom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022 Bench fels\u0151 lejt\u00e9s 5x 8-20<br \/>\u2022 Hammer fels\u0151 lejt\u00e9s 5x 8-20<br \/>\u2022 Oldalemel\u00e9s egykezes s\u00falyz\u00f3kkal 4&#215;10<br \/>\u2022 Als\u00f3 Chest press 4x 8-12<br \/>\u2022 Fekv\u0151t\u00e1masz a korl\u00e1ton 3x 10-20<br \/>\u2022 Tricepsz extenzi\u00f3 3x 8-15<br \/>\u2022 Incline Skull Crushers 4&#215;10<\/p>\n<div> <iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/HKbDU850mbE\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><\/div>\n<p><strong><br \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Szerda_hatbicepsz\"><\/span>Szerda: h\u00e1t\/bicepsz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022 Leh\u00faz\u00e1s csig\u00e1n sz\u00e9les fog\u00e1ssal 4&#215;10<br \/>\u2022 H\u00faz\u00f3dzkod\u00e1s 4&#215;10<br \/>\u2022 H\u00faz\u00f3dzkod\u00e1s egy k\u00e9zzel 3x 8-15<br \/>\u2022 Leh\u00faz\u00e1s mellhez, csig\u00e1n als\u00f3 fog\u00e1ssal 3x 10-15<br \/>\u2022 Felh\u00faz\u00e1s 4&#215;10<br \/>\u2022 Kalap\u00e1cs emel\u00e9s 3x 8-20<br \/>\u2022 Bicepszemel\u00e9s egykezes s\u00falyz\u00f3kkal 3x 8-15<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Csutortok_pihenes\"><\/span>Cs\u00fct\u00f6rt\u00f6k: pihen\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong> <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Pentek_VallTrapezizmok\"><\/span>P\u00e9ntek: V\u00e1ll\/Trap\u00e9zizmok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022 V\u00e1llkinyom\u00e1s egykezes s\u00falyz\u00f3kkal 4x 8-20<br \/>\u2022 Oldalemel\u00e9s \u00fcl\u0151helyzetben 4x 8-20<br \/>\u2022 Pillang\u00f3 (Rear Delt Machine\/Butterfly) 4x 8-20<br \/>\u2022 H\u00faz\u00f3dzkod\u00e1s \u00e1llhoz 4x 8-5<br \/>\u2022 V\u00e1llemel\u00e9s egykezes s\u00falyz\u00f3kkal 5x 8-20<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Szombat_HamstringHas\"><\/span>Szombat: Hamstring\/Has<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022 L\u00e1bemel\u00e9s fekve 4x 8-20<br \/>\u2022 Felh\u00faz\u00e1s, kiny\u00fajtott v\u00e9gtagokkal 4x 6-12<br \/>\u2022 L\u00e1bemel\u00e9s egy l\u00e1bbal 4x 10-20<br \/>\u2022 Haspr\u00e9s 3&#215;15<br \/>\u2022 L\u00e1b el\u0151re emel\u00e9s, \u00e1llv\u00e1nyon f\u00fcggve <\/p>\n<p><iframe loading=\"lazy\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/www.youtube.com\/embed\/1_0QKc3_6_o\" width=\"425\" height=\"350\" frameborder=\"0\"><\/iframe><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Vasarnap_Pihenes\"><\/span>Vas\u00e1rnap: Pihen\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Sergi Constance edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Sergi_4_.jpg\" alt=\"Sergi Constance edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s\" width=\"600\" \/>\n<h2><span class=\"ez-toc-section\" id=\"Sergi_es_a_taplalkozasa\"><\/span>Sergi \u00e9s a t\u00e1pl\u00e1lkoz\u00e1sa:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>1. \u00e9tel: <\/strong>zabpehely, 2 teljes toj\u00e1s \u00e9s 6 toj\u00e1sfeh\u00e9rje<strong><\/strong><\/p>\n<p><strong>2. \u00e9tel: <\/strong>6 puffasztott rizs, piros h\u00fas \u00e9s di\u00f3<strong><\/strong><\/p>\n<p><strong>3. \u00e9tel: <\/strong>feh\u00e9r rizs, csirkeh\u00fas, paradicsom \u00e9s di\u00f3<strong><\/strong><\/p>\n<p><strong>4. \u00e9tel: <\/strong>2 puffasztott rizs, feh\u00e9rjeital, feh\u00e9rje izol\u00e1tum \u00e9s glutamin<strong><\/strong><\/p>\n<p><strong>5. \u00e9tel: <\/strong>tonhal, z\u00f6lds\u00e9g \u00e9s di\u00f3<strong><\/strong><\/p>\n<p><strong>6. \u00e9tel: <\/strong>lazac, z\u00f6lds\u00e9g \u00e9s di\u00f3<strong><\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kiegeszitok_amelyeket_Sergi_Constance_hasznal\"><\/span>Kieg\u00e9sz\u00edt\u0151k, amelyeket Sergi Constance haszn\u00e1l:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022 Multivitaminok<br \/>\u2022 BCAA<br \/>\u2022 Glutamin<br \/>\u2022 Kreatin<br \/>\u2022 Feh\u00e9rje izol\u00e1tum<br \/>\u2022 Kazein<\/p>\n<p>A v\u00e9g\u00e9re, m\u00e9g le\u00edrjuk Sergi <strong>3 tan\u00e1cs\u00e1t a rajong\u00f3k sz\u00e1m\u00e1ra<\/strong>:<\/p>\n<p>1. Eddz \u00fagy, mintha az \u00e9leted f\u00fcggne t\u0151le.<\/p>\n<p>2. Az izmok a konyh\u00e1ban \u00e9p\u00fclnek.<\/p>\n<p>3. Kem\u00e9nyen dolgozni t\u00e9nyleg meg\u00e9ri.<\/p>\n<div> <\/div>\n<div><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Sergi Constance edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Sergi_Constance_55_.jpg\" alt=\"Sergi Constance edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s\" width=\"600\" \/><\/div>\n<div> <\/div>\n<p>Sergi kedvenc id\u00e9zete, <em>\u201eA k\u00fcl\u00f6nbs\u00e9g a sikeres ember \u00e9s a t\u00f6bbiek k\u00f6z\u00f6tt, nem az er\u0151 hi\u00e1ny\u00e1ban, a tud\u00e1s hi\u00e1ny\u00e1ban, hanem az akarat hi\u00e1ny\u00e1ban van\u201d<\/em>, t\u00fckr\u00f6zi a motiv\u00e1ci\u00f3j\u00e1t \u00e9s az <strong>edz\u00e9shez val\u00f3 hozz\u00e1\u00e1ll\u00e1s\u00e1t<\/strong>. Az utols\u00f3 dolog, amit a v\u00e9g\u00e9re hozz\u00e1tehet\u00fcnk az, hogy Sergi Constanst nagyon sokan a p\u00e9ldak\u00e9p\u00fcknek tekintik, m\u00e9gpedig pont az\u00e9rt, amit el\u00e9rt, viszont inspir\u00e1l minket az akarat\u00e1val el\u00e9rni azt, amit kit\u0171z\u00f6tt maga el\u00e9. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sergi Constance spanyol bajnok, aki sz\u00e1mos c\u00edmlapon szerepelt m\u00e1r. Siker\u00e9t az impoz\u00e1ns, szimmetrikus testalkat\u00e1nak, vonzerej\u00e9nek \u00e9s kitart\u00f3s\u00e1g\u00e1nak k\u00f6sz\u00f6nheti. <\/p>\n","protected":false},"author":22,"featured_media":153693,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7788],"tags":[7674,6888],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168306","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-szemelyisegek-inspiracio","8":"tag-hires-sportolok","9":"tag-motivacio","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sergi Constance, edz\u00e9sterv \u00e9s t\u00e1pl\u00e1lkoz\u00e1s - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sergi Constance spanyol bajnok, aki sz\u00e1mos c\u00edmlapon szerepelt m\u00e1r. 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