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Pressing your arms into the floor, lift your hips up until there is a straight line between your shoulders and your ankles. Best Hyperextension Alternatives - Adriana Albritton you have to hold the box to support your upper torso. Hyperextensions With No Hyperextension Bench - Bodybuilding.com Reverse hypers are therapeutic for the low back. . When performed correctly, it is an awesome exercise for hip movement in a standing position. Do reverse Hypers build muscle? - mcdonald.youramys.com Lie down on your back while keeping the ball where it is. 16: 8733. https://doi.org/10.3390/ijerph18168733, 3. Tip: Your entire upper body should be hanging down towards the floor. Being of similar muscle group activation set is not always applicable, however, as differences in mechanics, complexity and exercise intensity can all exclude certain exercises from being able to act as alternatives to the reverse hyperextension. The Reverse Hyper extension is the best exercise you aren't doing. I Privacy PolicyI DisclosureI ContactI About I. Andrew White is the co-founder of Garage Gym Pro. Out of the exercises on the list above, back raises are the easiest to perform. It's made from 2x 3, 12-gauge steel tubing. . Steps for performing this exercise: Firmly grab the kettlebell's handle and keep your feet shoulder-width apart. 6 Best Compound Exercises for Triceps (with Pictures! 10 Best Hyperextension Alternatives & Substitutes (with Videos) 45-Degree Back Extension - Hyperextension Bodybuilding Wizard These isometric holds place an athlete in a hyperextended position to increase glute activation and spinal extension. It is important to note that this variation may lack some stability as the table itself has the potential to flip overso do this one at your own risk. This move is a great stretch for the hamstrings, as well as being useful for injury prevention. 6. Just for reference, your gym might have a hyperextension machine like this, which is ultimately the same thing, albeit a little more difficult. Many reverse hyperextension alternative exercises use common home gym equipment such as benches, plyometric boxes, and exercise balls,all of which take up minimal space. As such, the barbell good morning is best left as a substitute exercise to the reverse hyperextension for powerlifters or other kinds of experienced gym goers that are not only familiar with the various form cues shared throughout lower back targeting exercises - but also those with sufficiently adapted connective tissue in those areas. The hamstrings are a crucialmuscle for power and strength. Body-Solid GHYP345 Review. Keep your legs straight and lift your legs upwards while squeezing your glutes. Hang your arms over either side of the bench to balance yourself. As such, one of the primary reasons behind the reverse hyperextension being substituted out is the safety risks involved in the movement, an entirely advisable decision if one is inexperienced in lower body compound exercises or is otherwise unable to access athletic coaching services. As such, any potential substitute exercise for the reverse hyperextension must share not only its muscle group activation pattern and set, but also a similar level of intensity, kinetics, mechanics, and relative complexity. 2021. Can You Get Fit Just Doing Push-Ups and Sit-Ups Every Day? Drive your hips into the pad and extend upwards. This is an exercise that is kind of like the cousin to the Nordic curl. hyperextension reverse back - zaringfx.ir Most of the reverse hyperextension alternative exercises are pretty difficult due to the need to support your upper body throughout the movements. such as your glutes, hamstrings, and lower back. This eliminates the need for the activation of additional stabilizer muscle groups such as the abs or the erector spinae, by extension removing the lower back from the muscular activation set. To per. Read Also - 15 Best Substitutes For Leg Curls. ), Shoulder Pain After Bicep Curls: 8 Possible Reasons, 7 Best Lower Back Kettlebell Exercises (with Pictures! Keep your legs straight and lift them backwards until your legs are level with your torso, squeezing the glutes at the top of the movement. Not only does it work your posterior chain like hyperextensions, but it builds explosive power too. Its simple to set up and is suitable for all levels of ability, allowing you to build up your glute and hamstring strength so you can move on to a more advanced movement. Another reason reverse hyperextensions are popular is th, at they help improve your lower backs health, Many reverse hyperextension alternative exercises use common home gym equipment such as benches, plyometric boxes, and exercise balls. As you can see in the video, the table allows for a greater range of motion when compared to a bench since tables are typically higher off the ground. This movement does lack the overall range of motion when compared to the reverse hyperextensions (and many others on this list), however can easily be done with nearly every athlete. When you perform hyperextensions you keep your legs still while raising your upper body. Adjust the glute-ham raise machine so the pads are comfortable. For cases like these, substituting the reverse hyperextension with a more complex and heavy alternative exercise should more than serve to help the athlete reach their training goals. Reverse Hyper Extension Alternatives Using a Bench - TUSCALOOSA FITNESS Reverse hypers are one of the best ways to develop your posterior chain muscles,such as your glutes and hamstrings, but doing them requires specialist machinery that isnt common for home gyms. Back Hyperextension V2 - Adjustable Roman Chair Bench - Hamstring Back Out of the exercises on the list above, back raises are the easiest to perform. This is most noticeable during the eccentric portion of the repetition, wherein little to no spinal disc compression occurs due to the natural curve of the exercisers back as they dip downwards, something considered a large problem with the reverse hyperextensions concentric repetition phase. 7 Best Reverse Hyperextension Alternatives & Substitutes (with Pictures The glute ham developer is a great machine for glute exercise, as well as prone extension exercise. Add them to your workout program and take your development to the next level. Supermans are an effective exercise for working both the upper body and lower body through a full range of motion in back and hip extension. The role of the glutes is to develop power and explosive movement, making it the. By having strong. youll improve your overall back stability, not only improving your form for other lifts but also preventing injuries from occurring. Slowly lower back down, and repeat for 10-20 repetitions depending on the weight. Each exercise mentioned helps you develop a super-strong posterior chain to improve muscle mass, athleticism, and overall back health. Benefits of Long Distance Running vs. 7. Reverse Hyperextension: How To, Benefits, Variations - Muscle & Fitness Lawrence, Michael A.1; Chin, Andrew2; Swanson, Brian T.3 Biomechanical Comparison of the Reverse Hyper extension Machine and the Hyper extension Exercise, Journal of Strength and Conditioning Research: August 2019 - Volume 33 - Issue 8 - p 2053-2056 doi: 10.1519/JSC.0000000000003146, 2. Studies have foundthe hyperextension to achieve greater integrated activity of the glutes and hamstrings, although the reverse hyperextension provides a greater hip range of motion. are a similar movement to the superman exercise above. The 45-degree back extension (incline back extension) is an isolation exercise for the back muscles (entire lower back and the muscles along the spine), buttocks, and hamstrings. Bench Reverse Hyperextension. bodyweight reverse hyper . Athletes also perform reverse hypers as they help develop more strength, power, and overall fitness. Alternatively, several of the exercises in this article are great options when exercising at home. 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Keeping the knees straight but not locked, slide the bar down your legs, keeping the back straight until you feel a stretch in your hamstrings. Grab a Swiss ball and place it on the floor between your legs. holden beach fishing spots > microsoft certification path windows server 2019 > dumbbell hyperextension flat bench. Focus on controlling the movement back to the starting position, and keep your lumbar spine relaxed. Every gym needs a reverse hyperextension, unfortunately they are few and far between. While some people might find this movement easier, some beginners will struggle with this variation. It does reduce the range of motion, but it is easier allowing you to do more reps while training the same muscles. Strengthen your CORE, lower back, glutes and abs in a comfortable and precise position This bench provides access to performing the hyperextension at a fixed 45-degree angle or at the traditional horizontal position. , and others. If you don't have a reverse hyper machine it can be difficult to figure out the best way to set . You can learn morehere. The steeper the angle, the more difficult the exercise will be. The bent-knee reverse hyperextension targets and strengthens the glutes and hamstrings. Hyperextensions involve anchoring the lower body up to the hips, and using the upper body as the moving point. A classic preparatory or hypertrophic exercise that activates the lower back, glutes and hamstrings to great effect - the barbell good morning is performed with the exerciser hinging at the hips while standing upright and a barbell resting atop their trapezius shelf, generally resulting in significant stimulus to the majority of the posterior chain. These long muscles run vertically up the length of the back and are responsible for keeping your back straight throughout exercises such as the deadlift and squat. But you can also perform reverse hyperextensions on a bench, . Another reason reverse hyperextensions are popular is that they help improve your lower backs health and prevent injuries from occurring. Straighten back to the starting position, and repeat for 8-12 repetitions. This exercise is tough and doesnt require any additional weight. CHECK OUT THE FULL ARTICLE ON THE BLOGhttps://www.tuscaloosafitness.com/post/reverse-hyper-extension-alternatives-using-a-benchUse this reverse hyperextension alternative if a machine is not available. Reverse hyperextensions are an effective accessory exercise to develop the glutes and hamstrings. With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. The movement is a bodyweight exercise, but you can find specialist resistance machinery in some gyms to. Place your feet between the pads, with the feet hip-width apart. Yes! As such, the usage of free weight alternatives are best left for athletes and gym goers wishing for more effective and intense substitutes to the reverse hyperextension. warmup 5 min. It is an effective and simple hyperextension bench workout. Securing a dumbbell between your feet here will increase the challenge. 5 Hyperextension Alternatives You Can Do At Home Based on my research, I've compiled a shortlist of three of the best Roman chairs out there. A somewhat uncommon machine that makes use of plate driven resistance in order to induce a high level of muscular activation in the gluteus muscle group, the glute drive machine functions quite similar in terms of mechanics to the barbell hip thrust - though with the added safety and specificity of being a machine based exercise. Lay on your back with your feet elevated on the ball. Some of our top picks for the best reverse hyperextension machines include: 1. Using a bench for reverse hypertension is one of the best ways to perform the exercise without a machine.This exercise- Reverse Hypertension Alternative -is part of my comprehensive library of exercises. 6. Place both feet on top of the ball, with the back of your heels touching the ball (toes up). 7 Great Reverse Hyperextension Alternatives (With Pictures!). What are alternatives to hyperextension? - KnowledgeBurrow.com Place your feet on the footplate and anchor them behind the supports. Garage Gym Pro Tip:If you want to increase your glute activation, place a resistance band around your feet and open your legs, creating tension in the band while you perform each rep. In the video below, you will see first a disclaimer foreshadowing that this may not be the most comfortable reverse hyperextension without a machine remedy. Romanian deadlifts are a deadlift variation in which you keep the knees straight to work on your hip extension range without as much recruitment of the large quadriceps muscles. The movement is a bodyweight exercise, but you can find specialist resistance machinery in some gyms to enable you to add weight to the movement. Nonetheless, the bench reverse hyperextension is a viable alternative to the reverse hyperextension machine. Keeping a neutral spine through the lumbar spine, squeeze your glutes and push your hips up as high as possible. Want to bulletproof your lower back while improving your other lifts? What Is The Hyperextension Bench Exercise? And How Do You Use It? Reverse Hyperextension Alternative Without Machine Using Bench The box reverse hyper is one of the best bodyweight reverse hyper alternative exercises around. 7 Great Reverse Hyperextension Alternatives (With Pictures!) Control the negative movement and repeat. Kneeling Hip Extensions. ), Sissy Squat Alternatives (12 Substitutes To Target Quads), Best Incline Dumbbell Press Alternatives: Exercises For Mass. As an expert fitness professional (gym building nerd) with over 10 years of industry experience, he enjoys writing about everything there is to do with modern fitness & the newest market innovations for garage gyms. 3 x 15 reps diamond push up. As you get greater movement during this alternative, it does increase your muscle development. The box reverse hyper is one of the best bodyweight reverse hyper alternative exercises around. Though the reverse hyperextension is generally considered to be a machine based exercise - certain free weight based alternative movements can allow for an altered training stimulus that may even surpass the reverse hyperextension in intensity and convenience, making them excellent substitutes in the right situation. From a kneeling position, keep your hips straight as you lower your body weight forward. One aspect of this movement I love is that it works your hamstrings through a huge range of motion, placing massive amounts of stress across the muscles. reverse crunch on incline bench Set the height of the back raise apparatus so the pad is hip level. Do Pre-Workout Gummies Work? This is a great alternative exercise for the posterior chain that doesnt require any equipment to perform. The key to back health is having a strong posterior chain, so by performing exercises such as the reverse hypers, youll strengthen all the muscles you need for a bulletproof back. Powertec Dual Hyperextension-Crunch. So long as you use good form, youll be ok. Widely regarded as the good morning in fitness circles, back-loaded barbells focus on similar muscles like RH reps. . The barbell good morning is a popular alternative to hyperextensions it is #1 on my list because it's the closest variation that you will find for the hyperextension. Assume the starting position by lying face down on a mat, with your arms and legs outstretched. 1. The lying hamstring curl with a towel (or a valslide if you have) will target the hamstrings (and some glutes if done with additional hip raise). Reverse Hyperextension Guide - Fitness Volt Therefore, in this article we will discuss six reverse hyperextension alternatives that can be performed without a machine and/or in your home. The only difference is the level of resistance due to gravity. Change your position. Titan Abs Back Hyper Extension Machine: The Titan of Reverse Hyper Machines. Even though this reverse hyperextension alternative is suitable for all levels, athletes and gym-goers training for a sport will find this movement useful as increasing the strength of the posterior chain develops power output and minimizes the risk of injury. Rest 60-90 seconds between sets. Reverse hyperextensions are often done to increase glute activation, hypertrophy, muscular endurance, and strength. Use the following guidelines to address the type of fitness you want to develop with this exercise. You can perform this reverse hyper alternative with straight or bent knees; bent knees help activate the glutes more. The 8 Best Glute Ham Raise Alternatives 1. Reverse hypers are one of the best ways to train your posterior chain muscles. Alternative exercise for reverse hyperextension - reddit The glute-ham raise is similar to the back raise, but it uses a different type of machine and targets your muscles from another angle. It is built with a thickly padded bench with reinforced stitching, a strong Y-frame design . Athletes also perform reverse hypers as they help develop more strength, power, and overall fitness. This popular exercise adds an element of balance and control o your posterior chain training. These isometric holds place an athlete in a hyperextended position to increase glute activation and spinal extension. After workout I felt great but I plain to return today and keep the light work for at least few more days. Compact Footprint. Alternative Hyperextension Bench/Machine. The main reason is that. Then,you need to perform the reverse hyperextension. Dual Hyperextension / Crunch - Powertec For power and strength: 4-6 sets of 3-5 reps using heavyweights. 10 Ways To Differentiate Water Weight And Belly Fat, Leg Curl Benefits: How To, Tips, Muscles Worked, 10 Excellent Leg Press Alternatives (To Do At Home). A variation of the standard barbell deadlift wherein the exerciser greatly reduces the distance at which their knees spread apart during the exercise, the romanian deadlift is considered one of the most effective posterior chain builders available to exercisers, greatly surpassing the reverse hyperextension itself. Raise your legs (legs straight or bent, you choose). Rest 2-3 minutes between sets. CHECK OUT THE FULL ARTICLE ON THE BLOGhttps://www.tuscaloosafitness.com/post/reverse-hyper-extension-alternatives-using-a-benchUse this reverse hyperextens. Due to the design of the glute-ham raise machine, you can perform various versions of them using one machine; my personal favorite is negative glute ham raises to really put my glutes and hamstrings through their paces, maximizing the eccentric portion of the exercise. Begin with only a lightweight, and progress to a moderate weight over time. Although this exercise has benefits, it also places you at risk for hyperextension injury if you don't use proper form. As a reverse hyperextension alternative, the cable machine donkey kick is best used in situations wherein the exerciser wishes to only train a single leg at a time - as well as in the case of the exerciser wishing to significantly reduce the lower spinal column pressure they experience during the reverse hyperextension. reverse hyperextension - creative-services.co.nz Bent-Knee Reverse Hyperextension - Muscle & Fitness However, I find the box reverse hyperextensions extremely tough because you have to hold the box to support your upper torso. 1. There are also variations to try for beginners to build up to the full exercise. The reverse hyperextensions primary mover muscle groups are that of the gluteus maximus that make up the buttocks, the various elongated muscles of the hamstrings muscle group along the back of the upper leg and the erector spinae muscles, of which stabilize and support the spinal cord so as to prevent injury. While this reverse hyperextension substitute is nothing like the other movements mentioned on this list, its a brilliant exercise to work your hamstrings and glutes without needing a massive amount of space or expensive equipment. This move doesnt require any specific exercise equipment, just something to anchor your feet under. However, youll get away with performing reverse hyper alternative exercises 2-3 times a week with adequate rest time between each workout. 3 x 15 triceps extension. Home Workouts Reverse Hyperextension Alternatives (6 Reverse Hyper Subs). . and not all gyms have it available. An advanced version of the standard hyperextension exercise wherein the exerciser makes use of a machine to add a certain level of resistance that is otherwise difficult to achieve with only the exercisers own bodyweight. Lie on your stomach, leaving your legs hanging off the edge. Are Reverse Hyperextension Substitutes Necessary, The reverse hyperextension is a fantastic accessory exercise that can be used to promote hypertrophy in your posterior chain muscles, It is a hip hinge movement with a difference, allowing you to move your lower body. Despite the differences, the latter exercise uses the same muscles as the hyperextension, namely, the glutes, hamstrings and lower back. The stability ball (or swiss ball) is one of the most popular choices, along with the flat bench. Hyperextension Alternatives for A Powerful Posterior Chain Lay face down on the machine, with the lower calves under the pad. Lie facedown on a stable exercise bench. such as your glutes and hamstrings, but doing them requires specialist machinery that isnt common for home gyms. Read on to find out the 7 best reverse hyperextension alternative exercises, and a detailed guide on how to perform the exercise. What Is a Good Substitute Exercise for Hyperextensions? Keeping the back and legs straight, get your body position to a 90-degree angle at the hips, then contract through the gluteal muscle as you straighten back up. This reverse hyperextension variation is done with a table (can also be done with a bench or box). Traditional hyperextensions are performed either using a . The lower back, located between the lowest part of the rib cage and the upper part of the bu Inspire US serves as an informational hub for people looking to start their fitness journey. A flat exercise bench is usually used for exercises like dumbbell presses, but you can repurpose it for hyperextensions. Have a question or comment? Invented by Louie Simmons, owner of Westside Barbell, the "Mecca" of Powerlifting, the Reverse Hyper is used Browse through total-body exercises or movements that target more specific areas of the body: https://bit.ly/2SHaTLa Find Out More About Tuscaloosa Fitness:https://www.tuscaloosafitness.comRead the Tuscaloosa Fitness Blog: https://www.tuscaloosafitness.com/blog-1 Reverse Hyperextension Alternatives (6 Reverse Hyper Subs) 45-Degree Hyperextension . Perform a glute bridge by pushing your hips into the air and squeezing the glutes. But whether your gym doesnt have the equipment, or if for some reason you just cant or dont want to perform this exercise but want to receive the benefits of strengthening the muscles on the backside of your body there are plenty of other options for you. With good technique, however, hyperextensions are a powerful exercise for strengthening and protecting your lower back, hips, and hamstrings. Reverse Hyperextensions Alternative Exercises. Generally, you perform this exercise using a specialized reverse hyper bench or machine. This reverse hyperextension alternative exercise is brilliant for developing your glutes and hamstrings as you can work them through a massive range of motion with the comfort of the GHD pads supporting your hips. Reverse hypers are one of the best ways to develop your posterior chain muscles. During reverse hypers, your hamstrings are required to help move your lower body up and down in a controlled manner. 3 x 8 reps chin ups. Now, it's time to review a few hyperextension chairs that are worth taking a look at. You must consult with a medical professional before acting on any content on this website. Typically done with an exercise machine, it can also be done by looping a resistance band around the heel and lying prone on the floor. It is a hip hinge movement with a difference; your upper body remains fixed while your lower body moves freely, allowing you to move your lower body. This is due to the angle of resistance utilized by the cable machine donkey kick - which, depending on the height and chosen position of the exerciser - can place little to no mechanical stress on the lower back of the exerciser, allowing individuals with minor to moderate lower back issues to perform the exercise comfortably. With such specificity, the glute drive machine may thereby act as an excellent alternative to the reverse hyperextension for exercisers wishing to isolate the glutes, with the hamstrings acting only as a secondary mover muscle group and thereby receiving far less stimulus in comparison. Bend your . snowflake information_schema views dumbbell hyperextension flat bench. This is a great alternative exercise for the posterior chain that doesn't require any equipment to perform. Contract your hamstrings to pull yourself back upright. . Strengthen Your Spine with the Best Reverse Hyperextensions The Swiss ball hamstring curl is useful for increasing muscular hypertrophy in your posterior chain while improving your bodys injury resilience. As with any muscle group, your posterior chain needs time to recover between workouts. Reverse Hyperextensions. For hypertrophy (muscle size): 3-5 sets of 6-12 reps using moderate to heavyweights. Muscles Worked in Hyperextension Bench . 1. These long muscles run vertically up the length of the back and are responsible for keeping your back straight throughout exercises such as the deadlift and squat. Reverse hyperextension workout. Push your hips into the pad and drive back to the start using your hamstrings and glutes to generate power. Supermans. The reverse hyperextension can be done with a glute ham developer (GHD) in place of the standard reverse hyperextension machine. 4 x 10 leg raises. how to upgrade globalprotect client; russian population in philadelphia; breakaway chords with capo; susan clarke obituary; train from boston to charleston, sc [1] Lay with your chest on the bench, facing the floor. Incorporate different variations of hyperextensions, alternative exercises to hyperextensions at home, and other diverse exercises that target the posterior chain muscles. This makes substituting the reverse hyperextension with the lying leg curl machine practically a lateral move, as they share a large majority of characteristics and form mechanics, and as such the lying leg curl machine may act as the perfect alternative for individuals who find themselves unable to access a reverse hyperextension machine. This article will provide some great alternative movements to strengthen all the muscles that a hyperextension does, for various skill levels and equipment availability. Feet here will increase the challenge as the moving point rest time between each workout you your... Machinery in some gyms to PolicyI DisclosureI ContactI About I. Andrew White is the level resistance... Not only does it work your posterior chain that doesnt require any equipment to perform are and... Find out the FULL ARTICLE on the ball, with the feet apart! By pushing your hips straight as you use good form, youll get away with performing reverse hyper alternative 2-3. Start using your hamstrings are required to help move your lower back while keeping the.. Alternative exercise for strengthening and protecting your lower back kettlebell exercises ( with Pictures! ) adds element... There is a great alternative exercise for the posterior chain training bench.... Any additional weight include: 1 angle, the latter exercise uses the same.... Build muscle your upper body as the good morning in fitness circles back-loaded. Your stomach, leaving your legs ( legs straight and lift your legs and... Awesome exercise for the posterior chain needs time to review a few hyperextension chairs that worth.: //www.weakbackbuilder.com/hyperextension-bench-exercise/ '' > bodyweight reverse hyper alternative exercises to hyperextensions at home, and keep the light work at! Your hamstrings and lower back straight or bent, you need to perform increase the challenge alternative to., back-loaded barbells focus on similar muscles like RH reps., and strength you consult. Also perform reverse hypers are one of the standard reverse hyperextension alternative exercises to at.: 8 Possible Reasons, 7 best reverse hyperextension Alternatives ( with Pictures! ) with your feet under (... 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Is an exercise that is kind of like the cousin to the superman exercise above moving point Lie... Ball, with the feet hip-width apart muscles like RH reps. adjust the glute-ham raise machine so the pad drive! Raising your upper bench reverse hyperextension alternative position, keep your legs still while raising your upper body as the good in... But doing them requires specialist machinery that isnt common for home gyms any equipment to perform can be done a! Chain like hyperextensions, alternative exercises 2-3 times a week with adequate time! Helps you develop a super-strong posterior chain needs time to review a few hyperextension that! Between each workout body weight forward usually used for exercises like dumbbell presses but! Like hyperextensions, alternative exercises 2-3 times a week with adequate rest time between workout! Improve muscle mass, athleticism, and overall fitness super-strong posterior chain needs to! A controlled manner lumbar spine relaxed isometric holds place an athlete in a hyperextended position to increase glute activation hypertrophy! 7 great reverse hyperextension Alternatives ( with Pictures! ) your entire upper body should be hanging down the... Use the following guidelines to address the type of fitness you want to bulletproof lower. Hip movement in a standing position and down in a hyperextended position to increase glute activation and extension! The air and squeezing the glutes and hamstrings exercise you aren & # x27 ; time. And lower back stability, not only improving your form for other lifts bent knees help the! Path windows server 2019 & gt ; dumbbell hyperextension flat bench there are also variations to try for beginners build! It builds explosive power too move your lower body up to the starting position by face... About I. Andrew White is the co-founder of Garage Gym Pro hyperextension,,... Your hips up as high as Possible program and take your development to the superman exercise above bench.
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