140:
raising their stomach up and down to feel the burn in their core. People may also lay down and position their feet at a 45° angle and lift them straight and bend them back down to the 45° angle then repeat. Once people have completed those they can stand straight with both of their arms opened and straight and bend down to the left then to the right by using one hand at a time. While standing people can also stand straight and position their hands on their hips and rotate their bodies from right to left and vice versa while bending forward and backward. Another way someone can work on their abdominals is by sitting on top of their legs in a bed while bending their chest forward until it touches the bed then coming back up to their normal position. Also, people can sit down on a bed with their legs straight and they will lie back and come back up without using their hands. While using a chair they can place their arms on the side of a chair and with their legs backward they will push down until their abdominal touches the chair. Finally, people can lay down with their feet straight and raise their legs to a right angle and then back down. For a better visual understanding, all these exercises were obtained from an
Abdominal Exercise Journal.
476:
Ab-Slide has proven to be an effective tool in strengthening the abdominal muscles from a concentric muscle action perspective. However, this research does not support replacing the traditional crunch exercise with the Ab-Slide gadget due to the lack of proven effectiveness in the eccentric loading of the abdominal muscles and the greater postural control. Potentially the most effective equipment for abdominal strengthening is those that offer the least stability. Examples include the CoreFitnessRoller, bodyweight suspension training such as TRX, and stability balls with or without the Halo.
117:
41:(colloquially known as the stomach muscles or "abs"). Human abdominal consist of four muscles which are the rectus abdomens, internal oblique, external oblique, and transversus abdominis. When performing abdominal exercises it is important to understand the effects, functions, the types of exercises, and think about how to perform this exercise safely.
131:. It activates the four abdominal muscles because it flexes the spine while laying down with their feet on the ground while raising their upper body up and then back down. For those who are new to this exercise, it can help perform this exercise by crossing their arms and putting them crossed on their chest. Another effective exercise is an abdominal
447:. By exercising the internal and external obliques the stomach can be flattened. The long arm crunch, in which arms are straightened behind, adds a longer lever to the move and emphasizes the upper part of the abs. The plank exercise not only strengthens the abs but also the back and stabilizes the muscles.
475:
because the abs do more work as the legs are not involved in the exercise. With respect to the Ab-Slide, the study performed by Bird et al. showed greater muscle activation in the upper rectus abdominis, lower rectus abdominis, and external oblique when compared to the standard abdominal crunch. The
69:
Abdominal muscles have many important functions, including breathing, coughing, and sneezing, and maintaining posture and speech in a number of species. Other abdominal functions are that it helps "in the function of support, containment of viscera, and help in the process of expiration, defecation,
56:
It has been highly disputed whether or not abdominal exercises have any reducing effect on abdominal fat. The aforementioned 2011 study found that abdominal exercise does not reduce abdominal fat; to achieve that, a deficit in energy expenditure and caloric intake must be created—abdominal exercises
442:
The bicycle targets the rectus abdominals and the obliques. Also, the rectus abdominals can be worked out with the basic crunch, the vertical crunch, the reverse crunch, and the full vertical crunch, and when at a low enough body fat percentage (10-12% for males, 15-18% for females) the individual
859:
Fidale, Thiago Montes; Borges, Felipe
Farnesi Ribeiro; Roever, Leonardo; Souza, Gilmar da Cunha; Gonçalves, Alexandre; Chacur, Eduardo Paul; Pimenta, Cristhyano; Haddad, Eduardo Gasparetto; de Agostini, Guilherme Gularte; GregĂłrio, Fábio Clemente; GuimarĂŁes, FabrĂcio Cardoso Ribeiro (2018-04-27).
139:
Moving forward, another exercise people can begin doing is to lie on their back and putting their feet at a 45° angle while moving their legs as if they were riding a bicycle. In addition, people can lay down with their hands on their side of their body and position a book on their stomach while
96:
Not only can a one-sided preference for abdominal muscles (lack of exercise focused on other core muscles) result in creating muscle imbalances, but the effectiveness of exercise is also far from what could be achieved with a balanced workout planning. Core training frequently utilizes balance
82:."The two internal muscles, the internal oblique, and the transverse abdominis, respond more to increases in chemical or volume-related drive than the two external muscles, the rectus abdominis and external oblique; the basis for this differential sensitivity is unknown".
53:. This is useful for improving performance with certain sports, back pain, and for withstanding abdominal impacts (e.g., taking punches). According to a 2011 study, abdominal muscle exercises are known to increase the strength and endurance of the abdominal muscles.
107:
The involvement of the core means more than just compressing abdominal muscles when in crouching or seated position. The role of the core muscles is to stabilize the spine. Resisting expansion or rotation is as important as the ability to execute the movement.
135:
because it is used when strengthening their trunk and their inner and outer oblique of their core. This exercise is performed by being facedown, legs straight with their elbows bent, and holding the exercise in place by putting their weight on their forearms.
484:
Abdominal exercises also put some degree of compressive force on the lumbar spine, putting unwanted stress on the lower back. In addition, exaggerated abdominal exercise can cause respiratory problems. A study of twelve exercises concluded that no single
57:
alone are not enough to reduce abdominal fat and the girth of the abdomen. Early results from a 2006 study found that walking exercise (not abdominal exercise specifically) reduced the size of subcutaneous abdominal fat cells; cell size predicts type 2
156:. However, an exercise of lower activity performed during a long time can give at least as much exercise as a high-activity exercise, with the main difference being that a prolonged duration results in more in
97:
exercises, such as training of transverse abdomens and multifidus, training of diaphragm, and training of pelvic floor muscles. Core strength exercises that are performed are to help influence core stability.
1232:
Michael Bird, Kate M. Fletcher, and Alex J. Koch. Electromyographic
Comparison of the Ab-Slide and Crunch Exercises. Journal of Strength and Conditioning Research. 20(2), 436–440, 2006.
1299:
1410:
100:
The goal of core training is definitely not to develop muscle hypertrophy but to improve functional predispositions of physical activity. This particularly involves improving
61:
according to a lead author. Moderate exercise reduced cell size by about 18% in 45 obese women over 20 weeks; diet alone did not appear to affect cell size.
1403:
1130:
1162:
1034:
1396:
714:
Vispute, Sachin S; Smith, John D; Lecheminant, James D; Hurley, Kimberly S (2011). "The Effect of
Abdominal Exercise on Abdominal Fat".
2030:
1246:
1212:
1187:
1371:
467:. Other machines are the Ab Roller, the Ab Rocket Twister, the Chin-up bar in conjunction with Ab Straps, and the Torso Track. An
124:
There are multiple ways to work on our abdominals but here are various abdominal exercises someone can do that are effective.
167:
The following tables rank abdominal exercises from highest to lowest in terms of activity as determined by the EMG measures:
2070:
1305:
582:
1951:
70:
urination, vomiting, and also at the time of childbirth." The anterior abdominal wall is made up of four muscles—the
101:
1775:
1269:"Increased fatigue resistance of respiratory muscles during exercise after respiratory muscle endurance training"
1675:
1268:
148:
One way to estimate the effectiveness of any abdominal exercise is in measuring the momentaneous activity by
1472:
444:
71:
1749:
456:
2016:
79:
1971:
1669:
1559:
1533:
1503:
1267:
Verges, Samuel; Lenherr, Oliver; Haner, Andrea C.; Schulz, Christian; Spengler, Christina M. (2006).
759:"Addition of aerobic exercise to dietary weight loss preferentially reduces abdominal adipocyte size"
1321:"Low back loads over a variety of abdominal exercises: Searching for the safest abdominal challenge"
1141:
2001:
1158:
2011:
1816:
1509:
1366:
1111:
841:
793:
739:
471:
is also a tool that helps strengthen the abs. It may be more effective than the crunches on the
2036:
1904:
1854:
1804:
1757:
1714:
1575:
1553:
1419:
1342:
1291:
1103:
1040:
1030:
1005:
987:
946:
938:
899:
881:
833:
780:
731:
693:
675:
539:
276:
161:
153:
38:
34:
2075:
1940:
1934:
1884:
1878:
1834:
1828:
1738:
1428:
1332:
1283:
1095:
995:
977:
930:
889:
873:
825:
770:
723:
683:
667:
157:
149:
132:
75:
964:
Hsu, Shih-Lin; Oda, Harumi; Shirahata, Saya; Watanabe, Mana; Sasaki, Makoto (August 2018).
2026:
1587:
128:
1242:
1208:
1183:
1663:
1593:
1544:
1521:
1449:
1361:
1000:
965:
894:
861:
688:
655:
634:
609:
585:
has been disputed, with some experts advocating a more comprehensive training regimen.
339:
329:
242:
190:
91:
934:
829:
2064:
1866:
1726:
1581:
1485:
1337:
1320:
1058:
743:
599:
468:
208:
845:
2006:
1996:
1916:
1769:
918:
464:
1276:
American
Journal of Physiology. Regulatory, Integrative and Comparative Physiology
116:
17:
727:
455:
Abdominal exercises can also be performed with the help of some machines and the
2021:
1979:
1781:
1651:
1599:
1565:
1455:
1437:
877:
624:
604:
594:
1287:
757:
You, T; Murphy, K M; Lyles, M F; Demons, J L; Lenchik, L; Nicklas, B J (2006).
443:
parts of the muscle become visible; many refer to this visible separation as a
1845:
1694:
1619:
1527:
1515:
1388:
1107:
1044:
991:
942:
885:
679:
1960:
1928:
1895:
1872:
1822:
1720:
1571:
1497:
1476:
1443:
1295:
1009:
950:
903:
784:
775:
758:
735:
1346:
837:
697:
1922:
1910:
1860:
1810:
1796:
1763:
982:
671:
614:
486:
58:
1686:
1657:
1642:
1631:
1625:
1491:
1461:
1115:
1083:
619:
581:
The benefit of focused training on the "deep core" muscles such as the
489:
covered all abdominal muscles with high intensity and low compression.
50:
862:"Eletromyography of abdominal muscles in different physical exercises"
1732:
1610:
1024:
629:
120:
This image shows an abdominal exercise crunch using a stability ball.
1099:
127:
One of the most popular exercise is what is known as the abdominal
472:
115:
152:(EMG), with the activity generally being compared to that of the
460:
1392:
1059:"Abdominal Exercises: A Review Study For Training Prescription"
2041:
1792:
794:"Exercise Important In Reducing Size Of Abdominal Fat Cells"
491:
1131:"New Study Puts the Crunch on Ineffective Ab Exercises"
966:"Effects of core strength training on core stability"
1970:
1950:
1894:
1844:
1791:
1748:
1704:
1685:
1641:
1609:
1543:
1471:
1427:
1026:ACSM's Complete Guide to Fitness & Health, 2E
816:Iscoe, S (1998). "Control of abdominal muscles".
2051:(c) – compound exercise, (i) – isolated exercise
1325:Medicine & Science in Sports & Exercise
1404:
716:Journal of Strength and Conditioning Research
104:or synchronization of participating muscles.
8:
1023:American College of Sports Medicine (2017).
811:
809:
459:is one of the most popular machines used in
49:Abdominal exercises are useful for building
27:Exercise strengthening the abdominal muscles
917:Di Dio, Liberato John A. (September 1999).
1411:
1397:
1389:
304:
173:
1336:
999:
981:
923:Annals of Anatomy - Anatomischer Anzeiger
893:
774:
709:
707:
687:
1362:"Is Your Ab Workout Hurting Your Back?"
646:
434:Compared to traditional crunch (100%)
7:
1243:"Top 10 Most Effective Ab Exercises"
1209:"Top 10 Most Effective Ab Exercises"
1184:"Top 10 Most Effective Ab Exercises"
656:"Abdominal muscle training in sport"
497:High challenge-to-compression ratio
1249:from the original on 11 August 2010
1215:from the original on 11 August 2010
1190:from the original on 11 August 2010
970:Journal of Physical Therapy Science
535:High challenge, higher compression
660:British Journal of Sports Medicine
553:Low challenge-to-compression ratio
25:
1374:from the original on 20 June 2009
1360:Reynolds, Gretchen (2009-06-17).
1165:from the original on 27 July 2010
518:Low compression, lower challenge
90:Further information on Core:
1338:10.1097/00005768-199706000-00011
763:International Journal of Obesity
1088:The American Journal of Nursing
65:Functions of abdominal muscles
1:
935:10.1016/s0940-9602(99)80024-7
830:10.1016/S0301-0082(98)00046-X
480:Safety of abdominal exercises
175:Activity in rectus abdominis
1319:CT Axler; SM McGill (1997).
728:10.1519/JSC.0b013e3181fb4a46
74:, the internal and external
919:"The Importance of Anatomy"
878:10.1097/MD.0000000000010395
423:
415:
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1288:10.1152/ajpregu.00409.2006
1159:"Abdominal Muscle Anatomy"
654:Norris, C M (March 1993).
531:
509:Hanging straight leg raise
493:
102:intermuscular coordination
89:
1989:
562:Supine straight-leg raise
521:Crunch with feet anchored
500:Crunch with feet anchored
818:Progress in Neurobiology
571:Static cross-knee crunch
1082:Mayers, May R. (1928).
72:rectus abdominis muscle
1652:Close-grip bench press
1140:: 9–11. Archived from
776:10.1038/sj.ijo.0803245
568:Hanging bent-leg raise
381:Crunch with heel push
252:Crunch with heel push
121:
1129:Anders, Mark (2001).
1084:"Abdominal Exercises"
583:transversus abdominis
565:Supine bent-leg raise
524:Crunch with feet free
503:Crunch with feet free
413:Exercise tubing pull
306:Activity in obliques
286:Exercise tubing pull
144:Momentaneous activity
119:
80:transversus abdominis
2071:Bodyweight exercises
1961:Side-lying leg raise
1706:Abdomen and obliques
1632:Reverse grip push-up
983:10.1589/jpts.30.1014
672:10.1136/bjsm.27.1.19
357:Vertical leg crunch
218:Vertical leg crunch
2002:Bodyweight exercise
1147:on August 15, 2007.
405:Traditional crunch
307:
176:
112:Abdominal exercises
31:Abdominal exercises
2012:Muscle hypertrophy
1954:(inside of thighs)
1817:Dirty dog exercise
1658:Close grip push-up
1367:The New York Times
1138:ACE Fitnessmatters
1029:. Human Kinetics.
305:
277:Traditional crunch
174:
154:traditional crunch
122:
18:Core strengthening
2058:
2057:
2037:Flywheel training
2031:List of exercises
1848:(front of thighs)
1676:Triceps extension
1576:handstand push-up
1420:Strength training
1036:978-1-4925-4888-1
800:. August 7, 2006.
579:
578:
432:
431:
428:
427:
301:
300:
162:strength training
51:abdominal muscles
39:abdominal muscles
35:strength exercise
16:(Redirected from
2083:
1898:(back of thighs)
1413:
1406:
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1390:
1383:
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1379:
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1155:
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1135:
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1120:
1119:
1079:
1073:
1072:
1070:
1069:
1055:
1049:
1048:
1020:
1014:
1013:
1003:
985:
976:(8): 1014–1018.
961:
955:
954:
914:
908:
907:
897:
856:
850:
849:
813:
804:
801:
791:Lay summary in:
788:
778:
754:
748:
747:
711:
702:
701:
691:
651:
557:not recommended!
492:
389:Long arm crunch
321:Captain's chair
308:
234:Long arm crunch
200:Captain's chair
177:
170:
169:
158:aerobic exercise
150:electromyography
37:that affect the
21:
2091:
2090:
2086:
2085:
2084:
2082:
2081:
2080:
2061:
2060:
2059:
2054:
2027:Weight training
1985:
1966:
1946:
1890:
1840:
1787:
1744:
1700:
1681:
1637:
1613:(front of arms)
1605:
1588:Rear delt raise
1539:
1467:
1423:
1417:
1387:
1386:
1377:
1375:
1359:
1358:
1354:
1318:
1317:
1313:
1302:
1282:(3): R1246–53.
1271:
1266:
1265:
1261:
1252:
1250:
1241:
1240:
1236:
1231:
1227:
1218:
1216:
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1100:10.2307/3409357
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792:
756:
755:
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713:
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705:
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648:
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591:
554:
544:Bent-leg sit-up
482:
457:captain's chair
453:
440:
315:
184:
146:
114:
94:
88:
67:
47:
28:
23:
22:
15:
12:
11:
5:
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1779:
1776:Hyperextension
1773:
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1689:
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1679:
1673:
1667:
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1655:
1648:
1646:
1645:(back of arms)
1639:
1638:
1636:
1635:
1629:
1623:
1616:
1614:
1607:
1606:
1604:
1603:
1597:
1594:Shoulder press
1591:
1585:
1579:
1569:
1563:
1557:
1550:
1548:
1541:
1540:
1538:
1537:
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1522:Shoulder shrug
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1418:
1416:
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1408:
1401:
1393:
1385:
1384:
1352:
1331:(6): 804–810.
1311:
1259:
1234:
1225:
1200:
1175:
1150:
1121:
1094:(4): 363–364.
1074:
1050:
1035:
1015:
956:
929:(5): 455–465.
909:
851:
824:(4): 433–506.
805:
803:
802:
749:
722:(9): 2559–64.
703:
645:
644:
642:
639:
638:
637:
635:Spot reduction
632:
627:
622:
617:
612:
610:Core (anatomy)
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506:Bicycle crunch
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438:Bicycle crunch
436:
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365:Exercise ball
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340:Reverse crunch
336:
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330:Bicycle crunch
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243:Reverse crunch
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191:Bicycle crunch
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145:
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113:
110:
92:Core (anatomy)
87:
84:
66:
63:
46:
43:
33:are a type of
26:
24:
14:
13:
10:
9:
6:
4:
3:
2:
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2077:
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2038:
2035:
2032:
2028:
2025:
2023:
2020:
2018:
2017:Weightlifting
2015:
2013:
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1868:
1867:Leg extension
1865:
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1818:
1815:
1812:
1809:
1806:
1803:
1802:
1800:
1798:
1794:
1790:
1783:
1780:
1777:
1774:
1771:
1768:
1765:
1762:
1759:
1756:
1755:
1753:
1751:
1747:
1740:
1737:
1734:
1731:
1728:
1727:Russian twist
1725:
1722:
1719:
1716:
1713:
1712:
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1707:
1703:
1696:
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1608:
1601:
1598:
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1583:
1582:Lateral raise
1580:
1577:
1573:
1570:
1567:
1564:
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1486:Bent-over row
1484:
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1474:
1470:
1463:
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1125:
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1101:
1097:
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1078:
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1064:
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1054:
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1038:
1032:
1028:
1027:
1019:
1016:
1011:
1007:
1002:
997:
993:
989:
984:
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948:
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928:
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872:(17): e0395.
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839:
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831:
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823:
819:
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772:
769:(8): 1211–6.
768:
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733:
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631:
628:
626:
623:
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618:
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613:
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608:
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603:
601:
600:Abdominal fat
598:
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592:
588:
586:
584:
570:
567:
564:
561:
560:
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552:
551:
550:
543:
541:
538:Straight-leg
537:
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469:exercise ball
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209:Exercise ball
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86:Core training
85:
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60:
54:
52:
44:
42:
40:
36:
32:
19:
2007:Calisthenics
1997:Bodybuilding
1917:Good-morning
1770:Good-morning
1705:
1479:(upper back)
1376:. Retrieved
1365:
1355:
1328:
1324:
1314:
1279:
1275:
1262:
1251:. Retrieved
1237:
1228:
1217:. Retrieved
1203:
1192:. Retrieved
1178:
1167:. Retrieved
1153:
1142:the original
1137:
1124:
1091:
1087:
1077:
1066:. Retrieved
1063:ResearchGate
1062:
1053:
1025:
1018:
973:
969:
959:
926:
922:
912:
869:
865:
854:
821:
817:
798:ScienceDaily
797:
766:
762:
752:
719:
715:
666:(1): 19–27.
663:
659:
649:
580:
556:
483:
465:health clubs
454:
441:
433:
373:Torso track
226:Torso track
166:
147:
138:
126:
123:
106:
99:
95:
68:
55:
48:
30:
29:
2022:Plyometrics
1782:Pelvic lift
1600:Upright row
1566:Front raise
1547:(shoulders)
1456:Machine fly
1438:Bench press
625:Roman chair
605:Chin-up bar
595:Abdomenizer
2065:Categories
1980:Calf raise
1896:Hamstrings
1846:Quadriceps
1750:Lower back
1695:Wrist curl
1620:Bicep curl
1528:Supine row
1516:Seated row
1378:2009-06-19
1253:2010-07-13
1219:2010-07-13
1194:2010-07-13
1169:2010-07-13
1068:2020-11-03
641:References
421:Ab rocker
397:Ab roller
294:Ab rocker
260:Ab roller
78:, and the
1952:Adductors
1929:Leg press
1873:Leg press
1823:Leg press
1721:Leg raise
1708:(abdomen)
1670:Push-down
1572:Headstand
1560:Face pull
1534:Face pull
1504:Pull-down
1498:Muscle-up
1477:trapezius
1444:Chest fly
1429:Pectorals
1422:exercises
1108:0002-936X
1045:972290029
992:0915-5287
943:0940-9602
886:0025-7974
744:207503551
680:0306-3674
316:activity
311:exercise
185:activity
180:exercise
1993:See also
1923:Leg curl
1911:Deadlift
1861:Deadlift
1811:Deadlift
1797:buttocks
1764:Deadlift
1687:Forearms
1545:Deltoids
1372:Archived
1306:18626671
1296:17068160
1247:Archived
1213:Archived
1188:Archived
1163:Archived
1010:30154592
951:10560011
904:29702987
866:Medicine
846:34220852
785:16446745
736:21804427
615:Crunches
589:See also
487:exercise
445:six-pack
76:obliques
59:diabetes
2076:Abdomen
1643:Triceps
1626:Chin-up
1510:Pull-up
1492:Chin-up
1462:Push-up
1431:(chest)
1347:9219209
1116:3409357
1001:6110226
895:5944552
838:9775401
698:8457806
689:1332101
620:Pilates
451:Gadgets
45:Effects
2048:Legend
1972:Calves
1905:Bridge
1855:Bridge
1805:Bridge
1758:Bridge
1733:Sit-up
1715:Crunch
1611:Biceps
1554:Bridge
1345:
1303:
1294:
1114:
1106:
1043:
1033:
1008:
998:
990:
949:
941:
902:
892:
884:
844:
836:
783:
742:
734:
696:
686:
678:
630:Situps
540:sit-up
349:Hover
268:Hover
129:crunch
1941:Squat
1935:Lunge
1885:Squat
1879:Lunge
1835:Squat
1829:Lunge
1739:Squat
1574:into
1300:INIST
1272:(PDF)
1145:(PDF)
1134:(PDF)
1112:JSTOR
842:S2CID
740:S2CID
473:floor
408:100%
400:101%
392:126%
384:126%
376:145%
368:147%
360:216%
352:230%
344:240%
334:290%
324:310%
281:100%
271:100%
263:105%
255:107%
247:109%
237:119%
229:127%
221:129%
213:139%
203:212%
195:248%
160:than
133:plank
1795:and
1793:Hips
1475:and
1473:Lats
1343:PMID
1292:PMID
1104:ISSN
1041:OCLC
1031:ISBN
1006:PMID
988:ISSN
947:PMID
939:ISSN
900:PMID
882:ISSN
834:PMID
781:PMID
732:PMID
694:PMID
676:ISSN
463:and
461:gyms
424:74%
416:77%
314:mean
297:21%
289:92%
183:mean
2042:Gym
1982:(i)
1963:(i)
1943:(c)
1937:(c)
1931:(c)
1925:(i)
1919:(c)
1913:(c)
1907:(c)
1887:(c)
1881:(c)
1875:(c)
1869:(i)
1863:(c)
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1723:(c)
1717:(i)
1697:(i)
1678:(i)
1672:(i)
1666:(c)
1664:Dip
1660:(c)
1654:(c)
1634:(c)
1628:(c)
1622:(i)
1602:(c)
1596:(c)
1590:(i)
1584:(i)
1578:(c)
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1562:(c)
1556:(c)
1536:(c)
1530:(c)
1524:(i)
1518:(c)
1512:(c)
1506:(c)
1500:(c)
1494:(c)
1488:(c)
1464:(c)
1458:(i)
1452:(c)
1450:Dip
1446:(i)
1440:(c)
1333:doi
1284:doi
1280:292
1096:doi
996:PMC
978:doi
931:doi
927:181
890:PMC
874:doi
826:doi
771:doi
724:doi
684:PMC
668:doi
2067::
1370:.
1364:.
1341:.
1329:29
1327:.
1323:.
1298:.
1290:.
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1211:.
1186:.
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1136:.
1110:.
1102:.
1092:28
1090:.
1086:.
1061:.
1039:.
1004:.
994:.
986:.
974:30
972:.
968:.
945:.
937:.
925:.
921:.
898:.
888:.
880:.
870:97
868:.
864:.
840:.
832:.
822:56
820:.
808:^
796:.
779:.
767:30
765:.
761:.
738:.
730:.
720:25
718:.
706:^
692:.
682:.
674:.
664:27
662:.
658:.
559:)
164:.
2033:)
2029:(
1412:e
1405:t
1398:v
1381:.
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1335::
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1286::
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1172:.
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1098::
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980::
953:.
933::
906:.
876::
848:.
828::
787:.
773::
746:.
726::
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670::
555:(
20:)
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