Get Killer Abs with Kettlebells

If you want killer abs then you need the right gym equipment. People spend thousands every year on gym fees, specialised equipment and supplements to help them sculpt their bodies into lean mean muscle machines. There is a simple and cost effective solution for you though – buy kettlebells. These weights are ideal for a wide range of exercises and can be used to target more than just your arms – which is what a lot of beginners think they are used for.

Ab training can be boosted by targeting your core, as it is believed that the main function of your abdominals is to keep your torso upright. Using weight to throw your body off balance and force your core to work leads to improved strength, balance and attractive abs.

To assist you in getting the abs you have always dreamed of, here are the top five exercises you can perform using kettlebells:

Kettlebell Windmills:

Standing in an upright position, hold the kettlebell overhead with one arm, keeping it locked at all times.

Swing your body down with your backside pushing out toward the arm holding the kettlebell. Reach down, with your foot pointed at a 45 degree angle, until you touch your toes.
Kettlebell Swings:

Bend your knees, keep your back and arm straight, then swing the kettlebell through your legs as if you were going to pass it to someone before explosively bringing it back out. Change arms after each set.

Around The World

Grab the kettlebell with both hands, bending your knees and keeping your back straight. Launch the kettlebell from between your legs, over your head while turning 180 degrees before bringing it back down between your legs.

Repeat in one fluid motion until you finish your set.
Renegade Rows

Holding a kettlebell in each hand, get into a push-up position. Lift one arm then push it into the floor while pulling up the other arm. Continue switching working arms until you finish your set.

Halo’s

Lift the kettlebell under your chin using both hands, with the handle facing toward your throat. Keep both hands on the base of the kettlebell and rotate it around your head, bringing it back to the starting position each time.

Forget that old gym equipment and try kettlebells now!

CLICK HERE for a FREE Workout!! www.kettlebellworkouts.com In this video you will discover the 5 best kettlebell exercises for training your abdominals. For all the exercises you will be working your abs just as hard if not harder, than what you would be doing with regular crunches. The first exercise is Windmills. So, with the KB up overhead, keep your knees straight, brace your abs and lower your opposite hand down to the ground while keeping your eye on the KB up overhead. Be sure not to let your back round. Doall reps for one side and then switch arms. The next exercise is Kettlebell Swings. This exercise is a very important exercise for your abs in that they work your abs the way they were meant to be worked by stabilizing them. So, with your arms outstretched below, grab the KB with both hands, and using your only your hips and your legs drive the KB forward. Your arms will just be along for the ride in this exercise. Keep your upper and lower body braced at all times, while maintaining a flat back. Another great exercise is the Around the World Kettlebell exercise. For this one, you want to brace your abs and squeeze your glutes at all times. Next, take the KB behind your back, switch hands and bring the KB around front, handing off to the other hand in a continuous motion. You want to maintain an upright torso and go as fast as possible throughout. Once you have done all the reps one way, switch and go the other way. You will be resisting rotation which will work …

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Kettlebell Workouts – Kettlebell Workout Routines

Article by Chris Jensen

Knowing more about the technique you are getting into makes it the exercise more exciting and gives you more motivation to go on further. It’s a good way to start a training if you know more about the advantages and benefits of the Kettlebell workout routines. It can be used in different ways for you to improve your fitness and improve your performances in several activities. Click Here For Kettlebell Workouts Instant Access Now!Kettlebell workout routines make you even effective players in performers in different physical situations, like in sports or other forms of physical trainings. If you want to lose weight, results are just around the corner if you continue practicing these routines religiously with varied movements that would work on different areas or your body.The type of results that you would want to achieve will determine how you will plan on working out using the Kettlebell workout routines. Do you want to have more power in your arms to improve on your swings or power jabs? Or maybe you would prefer losing that flab you’ve had for quite some time. You may design your own routine which can be based from the different exercises of professional trainers, users and other online resources available for you designed with illustrations to make it easier for you to follow. Russians were the ones who started using Kettlebell workout routines in order to bulk up. Their men were able to develop extraordinary strength and envious muscles. The kettlebells are in actuality cast iron cannon balls with handles that can be swung in a variety of movements and snatches. It was then introduced to America and has since then used by many for power lifting and improvement training.There are different sources of information that you can gather for Kettlebell workout routines. You can go through simple exercises for beginners and gradually move up to more intense work outs. If you want to train for a specific type of sport, then ideally, you would have to undergo a more drastic training in order to develop body connection to improve reaction time and focus. It is best to consult a trainer for the right type of training for you. Click Here For Kettlebell Workouts Instant Access Now!

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For An Excellent Fat Burning Workout Try Kettlebell Training For Beginners

Article by Donald Graham

Kettlebell workouts for women are becoming accepted as a fitness factor. It is among the best ways to drop pounds fast and keep it off. you will find many DVDs and online videos showcasing the various techniques for stripping your weight down with the help of this odd looking cannonball with a handle. You can actually have the benefit of the strange looking strength training equipment with full body workouts offering great fat burning and strength training outcomes. Most beginners need to know what size and weight is best for them when choosing kettlebells. you’ll find no great difference in weight training for women or for males when training with kettlebells. The routines might be extremely challenging for both beginner and advanced students.

Try kettlebell circuit training –

Beginners can benefit greatly from the numerous DVD instructional courses on Kettlebell circuit training routines. When you learn to get through a structured program of activity, you gain a sense of continuity and are able to track your progress while reinforcing the basics. You will get fit and lean as your body progressively adapts to the routine and also gradually increase the work load. These routines are a powerful way to add muscular density and burn fat from your body in record time. you will find that within a year of consistent workouts you will be in the best shape of your life. You could be on a regular diet system like the fat burning for idiots program, or just want to get stronger; either way this series of workouts will certainly benefit you. I don’t recommend starting out by going at it with a 45 pound kettlebell because you’ll need conditioning especially if you are getting back into shape.

It is not unusual to go through dramatic change in body composition within six months of consistent kettlebell training. By combining this type of old-school strength and exercise with a weight reducing for idiots program you can see substantial results within a month or two. Beginners who have developed good form with light weights can graduate to heavier kettlebells; it really is vital that you maintain proper form throughout the strength training regardless of weight selection.

Proper technique and form is important to gain the most from each movement while protecting your body from injury. The main difference between a kettlebell fitness and traditional free weights is that almost all workouts require the involvement of your entire body. Whether you are swinging the kettlebell with two hands, executing floor presses, squats or getups, you are utilizing all your muscles to stay balanced, while performing the movement.

Great for all fitness levels –

This is why I recommend going lighter in the beginning when choosing the weight that you

Choosing Between Kettlebell Brands

Article by Tom Selwick

There are many different ways to strength train. With so many different types of equipment to choose from, the choice can seem overwhelming at first.

One of the most popular types of strength training equipment is the kettlebell. There are many different types of kettlebells including the Cap, Wright, Troy, Body Solid, and Dragon Door.

In some cases the differences in features between these kettlebells are very small. However, as you try them out you will definitely develop a love for one particular kind.

Even though some of these kettlebells are not very different in aspects, there is a huge difference in price. The Dragon Door usually costs much more than the other types of kettlebells.

Many people have found that the Dragon Door is similar to the other brands, but the price is based on the cosmetic appearance. For most people, the Dragon Door price is simply not worth it if the only benefit is appearance.

The Dragon Door kettlebell is the reason that kettlebells have come back as a popular strength training tool. Many retailers love the fact that Dragon Door kettlebells can bring in such a high price.

It is likely that these retailers will emphasize the benefits of the more expensive Dragon Door, but there is not really a significant difference. The only reason you may want to invest in the Dragon Door kettlebells is if you plan on becoming Russian Kettlebell certified.

However, beginners especially have no need for the expensive kettlebells. The price of kettlebells is not the only factor you will have to consider when determining the dent a purchase will put in your budget.

You will also have to consider the shipping costs. Some sites incorporate the price of shipping into the price.

Others will keep the shipping in the small print at the bottom. The shipping of a kettlebell will not be cheap because the mailing system is based on weight.

In comparison, the total cost of a Dragon Door kettlebell will be about five times what it will cost for a Troy. A Wright kettlebell will cost about three times the amount for a Troy and a CAP will cost about twice as much as a Troy kettlebell.

The two most popular brands among the everyday population are the CAP and Wright kettlebells. The most defining features of these kettlebells are the smoothness of the handle, the width, and the thickness.

The CAP handle features a baked enamel finish. This enamel finish provides for a very smooth, glossy surface.

In comparison, the Wright kettlebell has a comparatively rough handle with a painted surface. This provides a nice texture so that the kettlebell will not slip around in your hand.

The Troy kettlebells also have fairly rough surface with a clear coat of paint on the handle. In the past, the Troy kettlebells were much rougher.

However, they have made improvements and the handles now reflect the quality of the Dragon Door handle. Preference on handle smoothness is a decision made by every consumer.

If your hands sweat a lot and you prefer not to use chalk, you probably want to use a kettlebell with more texture so that you do not lose your grip. On the other hand, if you do not sweat very much, and you are not planning on long workout, you may want to invest in the smoother handles.

Be careful with the combination of a rough handle and chalk because it can cause callous tears much quicker than other types of handles and combinations. Another feature that you will want to think about is the handle width and size.

This is a big concern for people with big hands. The shape has a big impact on how comfortable it is to use the kettlebell.

A square handle is generally uncomfortable after a little use whether or not the kettlebell fits your hand properly or not. Most kettlebells have rounded handles now because they are much more comfortable.

Most kettlebells are cast as one piece. This means that they are not assembled or filled with anything, but they are all one piece.

Kettlebells that are one piece include the CAP, Dragon Door, and the Wright. The Troy kettlebell is made of two pieces with the handle inserted into the bell two to three inches and welded.

There are hundreds of different exercises that can help you obtain the form that you want using kettlebells. Kettlebells can help you get a full body workout.

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Best Kettlebell Workouts

Back when I purchased my very first kettlebell, I was horrible at executing the snatch. I utilised to obtain bruised up forearms, sore wrists and callouses that will tear whenever I really attempted to push myself.

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It was not until 4 many years ago that I effectively discovered ways to snatch a kettlebell (Be aware: it is nothing like snatching an Olympic bar as well as a dumbbell). I used to be at a conference and had been speaking to a KB professional over e-mail for a few months. We lastly acquired a probability to satisfy encounter to experience. He grilled me with questions about being a mother or father (I only had three kids in the time) and then I peppered him with questions about kettlebells and physical exercise method.

Fast forward 4 years and I haven’t had a bruised forearm or sore wrists considering that.

(Although the callouses are nonetheless there, but my fingers are a lot tougher!).

The snatch is one of – if not, the most beneficial – exercise you can actually perform with a kettlebell. In the event you don’t know the way to do it properly, I suggest you discover it since it really is a tool within your exercise arsenal that you are going to constantly arrive back to.

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So the great news is the fact that I did not slip a disc – I might be a bit of the hypochondriac sometimes – and I just strained my psoas. I went to determine my excellent buddy, Dr. Bill Wells more than in the Urban Athlete in Toronto and he fixed me perfect up.

If you’re ever before in have to have of a chiropractor in the Toronto region, I strongly suggest you pay a visit to The UA.

Their chiro crew is second to none along with the splendor about it’s that they are all athletes or former athletes (Bill’s an ultra-endurance athlete, they have acquired a few practitioners who nevertheless compete as effectively and even a previous Olympian).

The bad news is the fact that I’ve to get a couple of compelled days off from coaching so I can allow this damage heal. So instead of trying to amp up the volume just a little, I will be performing a lot of fundamental isometric ab operate, stretching, foam rolling, bring about point work and almost certainly training my handstands.

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Kettlebells and Barbells – A Duo

Article by Geoff Neupert

You may not be using barbells right now. Don’t worry – this detail is still for you because you’ll get some new strategies on how to structure your kettlebell exercise courses.

There seems to be so much great tips about kettlebell training it’s hard for the normal person to know where to initiate and to truly be satisfied with that beginning point. Many of us come to kettlebell basics from a background of barbell lifting (myself included) and recoil at the thought that kettlebells are the “only tool you need.” Limiting ourselves to “just one tool” isn’t going to happen.

There was an awesome thread started out on the RKC Trainer website about pairing barbell and kettlebell exercise together so I assumed I’d post my opinions/experiences for you to use and study from so you can skip making the same mishaps I did.

“Movement Prep” is now an expression that’s exchanged “Warm Up” in our energy training vocabulary. As the name recommends, this is work that precedes the basic workout objective and gears up your body for that workout.I consider using kettlebells as exercise prep before your barbell work is a good way to go.

The following are some training that I would use:• 1/2 Get Up (Get Up Sit Up)• Get Up• RKC Arm Bar and variations• Single Leg Deadlift• Windmill• 1 Arm Press• 1 Arm Swing• H2H Swing• Counterbalanced Pistols• Lunges• Goblet Squat

All of these exercises permit you to check your body’s current action capability, make space within that movement, adjust imbalances between sides/limbs, and boost coordination, allowing you properly warm up for your barbell work.

Now obviously, we all have our limits and our strengths so your movement prep doesn’t have to involve all the exercises on the record – they’re just suggestions. Use your brains and select your exercises in accordance to your present needs and the calls of your barbell training.

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Weight Exercises for Women

Article by Broderick Bell

Body weight exercises for women can be as effective as using external weights, like dumbbells, resistance bands and tubes, kettlebells, barbells, and machine weights.

However, many women are under the impression of having a real workout think it is by only using external weights. That is not completely true, and I will explain briefly to you why this is not the case.

If you want fast results then the best body weight exercises for women are those that target large muscle groups. It is very important that you know how to set up a good workout. A good workout should include exercises that target the large muscle groups such as legs, back, and chest. Also, when combining your exercises make sure to alternate between upper and lower body exercises so that you get a total body workout.

The squat thrust is a calisthenic exercise that gives you the benefit of obtaining both strength and cardiovascular fitness wrapped up into one package. This body weight exercise is very effective in training your body to become fit, mobile, strong, and more resilient than any treadmill workout will ever do for you. To execute the squat thrust you will want to stand with your feet at about a shoulder width distance in length. From here you are going to execute 3 movements.

For some women the thought of adding weights into their fitness routine brings images of the Incredible Hulk to their minds. If you are worried about using weights exercises for women then please don’t – women have great difficulty putting on significant amounts of muscle mass even when using drugs so when you are on a calorie restricted weight loss routine you have absolutely no chance. Using weight will simply tone and shape your figure and may even help you burn more fat!

As we get older and life gets increasingly busier we can begin struggling with trying to fit in weight training exercises with all the other demands we face. Some of this is because certain weight training routines are quite time consuming.

The best way to achieve your weight loss target is to have a plan, without one you can end up getting bored or risk becoming un-motivated. If your target is to get into a new item of clothing, then as part of your plan have a picture of the clothing in your plan, it will give you a reminder every time you exercise why you are doing it.

Choose the type of exercise that works best for you. There are different types of exercises suited to different types of people. Go to the gym first and check what weight training options they offer specifically for women. Choose the one that you are comfortable doing. Remember exercising to a good physique takes time and you need to know which one works for you. You should ask for a consultation with a trainer to help you get started.

Women need to keep checking their body condition from time to time and see if there are changes. Some women can be very sensitive and they develop muscle and joint aches. In that case, they need to stop the bodyweight exercises immediately and try another alternative. If women are losing their weight and getting into the right shape, then they can continue doing them and pave their way towards fitness.

Kettlebell Workout – A Beginners Guide

Kettlebell Training have the potential to turn your training behavior on its head. Fat loss, muscle building
and conditioning can all happen simultaneously with balance and stretching skill being improved too — If you do not have kettlebell Training in your regime, you’re missing out.

Now, before getting on to the bread and butter of the article – the exercises themselves – I feel it’s crucial to clarify what a kettlebell is.

The Training tool of decision for the Russian elite forces, kettlebells have been in predominant in Russian society for a markedly long time. Shaped such as a cannonball with a handle on the highly rated, kettlebells facilitate for compound movements that work the body as a whole with a large amount of muscles and muscle groups being worked in each physical exercise.

When purchasing a kettlebell, it is critical to check that you begin off with the correct weight. Too heavy and you could risk injuring yourself; too light and your training will undergo. Men who are new to the world of fitness training
should begin with a 16kg with more matured athletes opting as a substitute for a 20kg or even a 24kg kettlebell. Female trainers should begin with an 8kg weight with more matured athletes choosing up a 12kg or 16kg as a substitute.

Unlike dumbells, kettlebells don’t increase incrementally in small jumps. This is compensated by variation in the exercises performed. As strength and conditioning is increased, more complicated kettlebell exercises are deployed that push the body harder and additionally.

The first exercise any aspiring kettlebell athlete (or girevek, as they’re known in Russia) should learn is the two handed swing. regardless it’s relative simplicity, the swing is an excellent exercise as it targets the back, the legs the abs all the while going up flexibility in the hips and going up cardio vascular endurance. The swing epitomises all the things that is brilliant about kettlebell exercises.

To implement the two handed kettlebell swing, you should begin by putting your feet shoulder distance apart with your toes pointly slightly outwards. The following step is to squat down and elect up the kettlebell gripping the handle with both hands while sticking your bottom out in the air. Next, stand up and swing the kettlebell in front of you, pushing your hips forwards at the highly rated of the swing. in the end, permit the kettlebell fall down between your knees while you squat down. Rinse and repeat.

It is critical to deal with your breathing while carrying out the swing. While the kettlebell is rising, the girevek should be exhaling progressively with a sharp exhale at the highly rated of the swing. The girevek should then inhale as the kettlebell falls and swings down between their legs.

A basic workout that may be carried out with the two handed swing is as goes after:

– Warmup for 10 minutes, doing a diversity of bodyweight exercises. I suggest jogging for thirty seconds, then doing thirty seconds of pushups, thirty seconds of squats and then thirty seconds of ab crunches. Repeated 5 times at a moderate pace, the body should be warmed up and ready for action.

– Alternate between one minute intervals of swings and active rest for twelve minutes, i.e. one minute of swings followed by one minutes of jogging followed by another minute of swings followed by one minute of pushups, and so on and so forth. Active recovery is not supposed to tax the body immensely and should thus be carried out at a moderate to low pace to keep the body active.

The next morning after completing the physical exercise, you’ll definately feel it!

Once you’ve masted the two handed swing, you can move on to other variations of the swing such as the one handed swing and the DARC swing where the kettlebell is released by one hand in the air and caught by other.

Beyond the swing, there are hundreds of kettlebell Training to experiment with.

Good luck in your Training!

(TIP: href=”http://afvallenbuik.org/informatie/kettlebell-workout-het-succesvolste-thuis-fitness-programma-van-dit-moment/”>Kettlebell Workout .)

More workout vids at www.mbodystrength.com MBody Kettlebell Boot Camper Melody Dimla demonstrates a simple kettlebell workout for beginners using easy exercises and a single kettlebell. Kettlebell Workout Instructions: Complete all exercises as a circuit, resting as little as possible between exercises and 45-60 seconds between circuits. Super Basic Kettlebell Workout for Beginners A1: Alternating Lunge – 3 x 30-60 sec A2: Squat Curl – 3 x 30-60 sec A3: Push Up Position Hold – 3 x 30-60 sec A4: Halo – 3 x 30-60 sec A5: Deadlift – 3 x 30-60 sec Find kettlebells for sale at www.mbodystrength.com More workouts and gear at www.mbodystrength.com

Kettlebell Fat-Blaster – 2 Exercises For Women to Execute With Kettlebells to Blast Away the Fat!

Ladies you know by now that kettlebells are a serious workout. I am going to include 2 more excellent drills to help you to further boost your metabolism and get it burning like a jet engine! Take the time to read and implement the following drills into your own program and your fat-loss and weight-loss campaign will continue to be a success!

1. Kettlebell Clean and Squat: For this drill you certainly have to have a proper knowledge of how to clean the kettlebell to your chest. To do this simply stand with your feet shoulder width apart with the kettlebell directly between your feet. For the purpose of this article I am referring to cleaning and squatting a single bell. Next, squat down and grab the bell with one hand. Stand up and simultaneously pull the weight up and perform a smooth quick corkscrew motion with your arm allowing the bell to rotate around the outside of your wrist.

As you do this you should finish with your arm resting up against your body just off-center of the midline of your body. Now you have lifted the bell from the ground to your chest in one clean motion! From here simply execute a proper squat or series of squats.

2. Staggered Kettlebell Push-Ups: To begin this drill you will simply just need a single kettlebell. Get into an upright push-up position with one hand on the ground and one hand on the kettlebell. You should be in a normal push-up position here with the height of your hands obviously being staggered with the kettlebell. Next, just execute a series of about 10 push-ups on each side. If you don’t think this is difficult then just try it and you’ll see how much this simple drill will help you to get in shape. Take your kettlebell training serious ladies.

Keep pushing and you will see your results continue to grow!

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Medicine Ball Exercises – Compound exercises to accelerate your lean muscle strength

Article by David Johnston

The medicine ball often looks like a soccer ball, and comes in a few different weights. Athletes such as boxers use it often as a plyometric exercise, such as catching a ball that is thrown to them, doing a sit-up and throwing it back. This is great for core strength, and full body workouts, as a small number of medicine ball exercises can cover a large number of muscle groups. The medicine ball exercises in this article will give you some ideas for the sorts of compound exercises that are available with a ball, and allow you to build a comprehensive workout that really gets you the results you want.

Since a medicine ball is round, it is harder to keep hold of, and therefore will ensure that more muscles are used both to hold the ball, to grip the ball, to keep your body stable, and to do the addition exercises required. For example, a squat, push-up, sit-up or throw will engage a large number of muscles, and the additional demand placed on your body by using such an exercise tool will really exhaust your muscles quickly. This means that medicine ball exercises are all compound, and will burn a lot more calories, build more muscle, functional strength and overall fitness. It is very easy to use an exercise ball to do an intense workout, and get a cardiovascular workout at the same time. Something that is really important with medicine ball exercises is that whilst you hold the ball, as previously mentioned, you engage a large number of muscles, there muscles must also remain tensed to prevent you from dropping the ball, and this increases the intensity of the exercise. Here are a number of exercises that you could do:

• Medicine Ball Exercises 1 – Russian Twist – Standing with feet shoulder width apart, hold the ball out in front of you at arm’s length, arms slightly bent, and at waist height. Take the ball to the left, still in line with your waist, as far around as you can go, rotating on the balls of your feet to help your movement. Ensure that you keep your abdominal muscles tight and tucked in, and use your core muscles to help you make the movements (try to feel the contractions there). Return the ball in front of you, and perform the same exercise to your right. Repeat. You can make this exercise more difficult by standing on one leg, by lifting your back leg up once you are making the turn to either side.

• Medicine Ball Exercises 2 – Figure of Eights – In this exercise you will move the ball from eye height, to knees height in a figure of eight pattern. Hold the ball at eye level, with your arms slightly bent but extended outwards to your left. Move toward your knee level, on your right hand side, at all times keeping your arms extended but slightly bent. Next move the ball to eye level on your right hand side, then to knee level on your left hand side. Ensure that you keep your abdominal muscle tight and tucked in and try to contract them to move the ball in the figure of eight pattern.

• Medicine Ball Exercises 3 – Medicine Ball Squat – The ball must be held at arm’s length throughout the exercise. Squat down, until your thighs are parallel to the floor, then return to the start position. If the exercise is too easy, you can hold the ball close to your chest, and then as you squat, press the ball above your head, then as you return the ball you’re your chest as you finish the squat.

• Medicine Ball Exercises 4 – Medicine Ball Push Up – From the push-up position with one hand on the ball, the other on the floor, perform push ups. Swap arms, and repeat. If this is too easy, try pushing up, and swapping hands. If that is still too easy, place both hands on the ball, and perform push ups that way instead.

• Medicine Ball Exercises 5: Throwing Push-up – Hold the ball at chest level, on your knees. Throw the ball toward your training partner, or the wall, drop down, perform a push-up, and push hard so that you spring back up onto your knees and catch the ball. Repeat.

Many medicine ball exercises are also compound exercises, and there are fat too many to cover off here. We hope that this gives you a good start for using your medicine ball to great effect, and has you building lean muscle faster than ever before.

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