{"id":115489,"date":"2026-04-20T05:00:00","date_gmt":"2026-04-20T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115489"},"modified":"2026-04-21T12:12:58","modified_gmt":"2026-04-21T10:12:58","slug":"entrainement-epaules-et-jambes-de-20-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-epaules-et-jambes-de-20-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement \u00e9paules et jambes de 20 minutes"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX<\/strong><strong>&nbsp;<\/strong>\/&nbsp;entra\u00eenement \u00e9paules et jambes\u202f\/ 20 minutes&nbsp;<\/p>\n\n\n\n<p><strong>Equip<\/strong><strong>e<\/strong><strong>ment<\/strong><strong>&nbsp;<\/strong>:&nbsp;Halt\u00e8res, machine \u00e0 leg curl et banc de musculation&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>L<\/strong><strong>\u2019entra\u00eenement des&nbsp;<\/strong><strong>jambes a la&nbsp;r\u00e9putation&nbsp;d\u2019\u00eatre&nbsp;redoutable, et les&nbsp;m\u00e8mes,&nbsp;vid\u00e9os&nbsp;et publications&nbsp;qu\u2019on&nbsp;voit&nbsp;partout&nbsp;sur Internet le&nbsp;confirment<\/strong>. Mais au-del\u00e0&nbsp;de&nbsp;l\u2019humour,&nbsp;l\u2019entra\u00eenement&nbsp;des jambes est&nbsp;essentiel&nbsp;pour la condition physique&nbsp;globale.&nbsp;<strong>Des jambes&nbsp;solides&nbsp;am\u00e9liorent&nbsp;les performances, la&nbsp;stabilit\u00e9, la puissance et&nbsp;contribuent&nbsp;m\u00eame&nbsp;au&nbsp;d\u00e9veloppement&nbsp;du haut du corps.<\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>Une&nbsp;strat\u00e9gie&nbsp;simple pour ne plus jamais la&nbsp;zapper :&nbsp;l\u2019associer&nbsp;\u00e0 un&nbsp;entra\u00eenement&nbsp;que&nbsp;tu&nbsp;appr\u00e9cies<\/strong>.&nbsp;C\u2019est&nbsp;exactement&nbsp;le&nbsp;principe&nbsp;de la s\u00e9ance&nbsp;d\u2019aujourd\u2019hui. Cet&nbsp;entra\u00eenement&nbsp;\u00e9paules&nbsp;et jambes&nbsp;comprend&nbsp;<strong>3&nbsp;exercices<\/strong>&nbsp;avec des&nbsp;nombres&nbsp;de&nbsp;r\u00e9p\u00e9titions&nbsp;diff\u00e9rents, sur&nbsp;<strong>3&nbsp;s\u00e9ries<\/strong>&nbsp;chacun. Tu&nbsp;prendras&nbsp;<strong>1 minute de repos entre les&nbsp;exercices&nbsp;et les&nbsp;s\u00e9ries<\/strong>. Au total, la s\u00e9ance dure&nbsp;<strong>20 minutes<\/strong>.&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Dumbbell thrusters &#8211; 8\u00a0\u00e0\u00a010 r\u00e9p\u00e9titions\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Seated leg curl &#8211; 10 t\u00e012\u00a0r\u00e9p\u00e9titions\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Seated bent over dumbbell reverse fly &#8211; 12\u00a0\u00e0\u00a015\u00a0r\u00e9p\u00e9titions\u00a0<\/li>\n<\/ol>\n\n\n\n<p><strong>C\u2019est&nbsp;parti !<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_fr.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105050\"\/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Mise en place de l\u2019entrainement\u00a0<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3\u00a0exercices\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nombre de\u00a0r\u00e9p\u00e9titions\u00a0diff\u00e9rent\u00a0selon\u00a0l\u2019exercice\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3\u00a0s\u00e9ries\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 minute de repos entre les\u00a0exercices\u00a0et les\u00a0s\u00e9ries\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9quipement\u00a0:\u00a0halt\u00e8res, machine \u00e0 leg curl et banc de musculation\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">LISTE DES EXERCICES DE L\u2019ENTRA\u00ceNEMENT\u00a0<\/h2>\n\n\n\n<p><strong>3 s<\/strong><strong>\u00e9ries<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 \u2013 DUMBBELL THRUSTER\u00a0<\/h3>\n\n\n\n<p><strong>8&nbsp;<\/strong><strong>\u00e0<\/strong><strong>&nbsp;10 r<\/strong><strong>\u00e9p\u00e9titions<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens-toi\u00a0debout,\u00a0pieds\u00a0\u00e9cart\u00e9s \u00e0 la\u00a0largeur\u00a0des\u00a0\u00e9paules, avec un\u00a0halt\u00e8re\u00a0dans\u00a0chaque\u00a0main \u00e0 hauteur\u00a0d\u2019\u00e9paules.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descends\u00a0en\u00a0squat, garde la poitrine haute et les\u00a0genoux\u00a0align\u00e9s\u00a0avec les\u00a0orteils.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pousse sur les talons pour\u00a0te\u00a0relever\u00a0et\u00a0amener\u00a0les\u00a0halt\u00e8res\u00a0au-dessus de la t\u00eate dans un\u00a0mouvement\u00a0explosif.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Redescends les\u00a0halt\u00e8res\u00a0\u00e0 hauteur\u00a0d\u2019\u00e9paules\u00a0et\u00a0encha\u00eene\u00a0directement\u00a0avec la\u00a0r\u00e9p\u00e9tition\u00a0suivante.\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/CFLMO9Tx0z4?si=LbzDRtsAsmFsnJWp\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 \u2013 SEATED LEG CURL\u00a0<\/h3>\n\n\n\n<p><strong>10&nbsp;<\/strong><strong>\u00e0<\/strong><strong>&nbsp;12 r<\/strong><strong>\u00e9p\u00e9titions<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place\u00a0l\u2019arri\u00e8re\u00a0de\u00a0tes\u00a0chevilles\u00a0contre\u00a0le\u00a0coussin\u00a0de la machine.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assieds-toi,\u00a0saisis\u00a0les\u00a0poign\u00e9es\u00a0et engage le tronc.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Abaisse\u00a0le\u00a0coussin\u00a0en\u00a0contractant\u00a0les\u00a0ischio-jambiers.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marque\u00a0une\u00a0pause\u00a0en\u00a0bas,\u00a0puis\u00a0remonte\u00a0lentement\u00a0\u00e0 la position de\u00a0d\u00e9part.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Contr\u00f4le\u00a0chaque\u00a0r\u00e9p\u00e9tition\u00a0pour\u00a0\u00e9viter\u00a0de\u00a0laisser\u00a0l\u2019\u00e9lan\u00a0faire le travail.\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/EFnsg4Lukao?si=-AsXn-_jiPEz7rK4\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; SEATED BENT OVER DUMBBELL REVERSE FLY\u00a0<\/h3>\n\n\n\n<p><strong>12&nbsp;<\/strong><strong>\u00e0&nbsp;<\/strong><strong>15 r<\/strong><strong>\u00e9p\u00e9titions<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assieds-toi\u00a0sur le bord d\u2019un banc avec un\u00a0halt\u00e8re\u00a0dans\u00a0chaque\u00a0main.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Penche\u00a0le\u00a0buste\u00a0vers\u00a0l\u2019avant\u00a0\u00e0\u00a0partir\u00a0des\u00a0hanches\u00a0en\u00a0gardant le dos plat, les\u00a0halt\u00e8res\u00a0pendants sous les\u00a0\u00e9paules.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Avec\u00a0une\u00a0l\u00e9g\u00e8re\u00a0flexion des\u00a0coudes,\u00a0l\u00e8ve\u00a0les\u00a0halt\u00e8res\u00a0sur les\u00a0c\u00f4t\u00e9s\u00a0jusqu\u2019\u00e0\u00a0ce\u00a0que\u00a0les bras\u00a0soient\u00a0align\u00e9s\u00a0avec les\u00a0\u00e9paules.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Contracte\u00a0l\u2019arri\u00e8re\u00a0des\u00a0\u00e9paules\u00a0en\u00a0haut du\u00a0mouvement.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Redescends les\u00a0halt\u00e8res\u00a0lentement\u00a0et avec\u00a0contr\u00f4le\u00a0jusqu\u2019\u00e0\u00a0la position de\u00a0d\u00e9part.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c9vite\u00a0d\u2019utiliser\u00a0l\u2019\u00e9lan\u00a0: garde un\u00a0mouvement\u00a0strict et\u00a0contr\u00f4l\u00e9\u00a0du d\u00e9but \u00e0 la fin.\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/ftl9zL1m4ng?si=BzRFFICXH1SbjIYO\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Tu as\u00a0termin\u00e9\u00a0cet\u00a0entra\u00eenement\u00a0\u00e9paules\u00a0et\u00a0jambes\u00a0?\u00a0D\u00e9couvre\u00a0ton prochain\u00a0d\u00e9fi\u00a0ci-dessous\u00a0:\u00a0<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-haut-du-corps-de-30minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du haut du corps\u00a0de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-unilateral-pour-le-dos-de-30-munutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement unilat\u00e9ral pour le dos de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-des-jambes-a-la-smith-machine-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement des jambes \u00e0 la Smith machine de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-corps-emom-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du corps EMOM de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-des-bras-de-30-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force des bras de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-bas-des-pectoraux-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du bas des pectoraux\u00a0de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/move\/entrainement-hiit-push-de-15-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement HIIT push de 15 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-dos-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du dos de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-haut-du-corps-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du haut du corps avec halt\u00e8res de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-avec-kettlebell-de-25-minutes\/?utm_source=facebook&#038;utm_medium=blog&#038;utm_campaign=post&#038;utm_content=25-min-kettlebell-strength-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force avec kettlebell de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-cardio-amrap-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement cardio AMRAP de 10 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-circuit-de-noel-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement circuit de No\u00ebl de 20 minutes<\/a>\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/fr\/abonnements\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png\" alt=\"evo ch standard sales campaign blog fr\" class=\"wp-image-114618\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>TOUS LES NIVEAUX&nbsp;\/&nbsp;entra\u00eenement \u00e9paules et jambes\u202f\/ 20 minutes&nbsp; Equipement&nbsp;:&nbsp;Halt\u00e8res, machine \u00e0 leg curl et banc de musculation&nbsp; L\u2019entra\u00eenement des&nbsp;jambes a&#8230;<\/p>\n","protected":false},"author":5,"featured_media":115424,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Entra\u00eenement \u00e9paules et jambes de 20 minutes","_seopress_titles_desc":"Ne saute plus le jour des jambes. Essaie cet entra\u00eenement \u00e9paules et jambes de 20 minutes et d\u00e9veloppe force et \u00e9quilibre en une seule s\u00e9ance.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[1664,2326,2901,3223],"class_list":["post-115489","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-entrainement","tag-entrainement-de-la-semaine","tag-wow-3","tag-entrainement-epaules-et-jambes"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=115489"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115489\/revisions"}],"predecessor-version":[{"id":115493,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115489\/revisions\/115493"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/115424"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=115489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=115489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=115489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}