{"id":5666,"date":"2016-09-16T19:02:17","date_gmt":"2016-09-16T19:02:17","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=5666"},"modified":"2016-09-16T19:02:17","modified_gmt":"2016-09-16T19:02:17","slug":"infografico-sobre-rolo-de-espuma","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/09\/16\/infografico-sobre-rolo-de-espuma\/","title":{"rendered":"Infogr\u00e1fico sobre rolo de espuma"},"content":{"rendered":"<p>O uso do rolo de espuma \u00e9 \u00f3timo para quem trabalha em escrit\u00f3rio e\/ou pratica MMA.<\/p>\n<p>Tenho um no trabalho e outro na sala de estar para quando estou assistindo TV.<\/p>\n<p>Evite a coluna vertebral e, em seguida, mantenha o rolo de espuma im\u00f3vel por 1 a 2 minutos sobre os pontos de tens\u00e3o doloridos ou mova-o lentamente para cima e para baixo ao longo do m\u00fasculo.<br \/>\nExiste a t\u00e9cnica de &quot;fric\u00e7\u00e3o&quot; da massagem desportiva, em que se fazem movimentos r\u00e1pidos de vaiv\u00e9m sobre um n\u00f3dulo muscular, mas algumas pessoas acham que isso agrava ainda mais a situa\u00e7\u00e3o...<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5672\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/09\/16\/infografico-sobre-rolo-de-espuma\/foamrollinginfog\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/foamrollinginfog.jpg?fit=564%2C4412&amp;ssl=1\" data-orig-size=\"564,4412\" data-comments-opened=\"1\" data-image-title=\"foamrollinginfog\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/foamrollinginfog.jpg?fit=131%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-5672\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/foamrollinginfog.jpg?resize=564%2C4412&#038;ssl=1\" alt=\"foamrollinginfog\" width=\"564\" height=\"4412\" \/><\/p>\n<p><a href=\"https:\/\/www.foamfabricators.ie\/die-cutting\/\">Fonte da imagem<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Mais sobre recupera\u00e7\u00e3o no MMA <a href=\"http:\/\/blackbeltwhitehat.com\/pt\/mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/\" target=\"_blank\">aqui<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Foam rolling, great if you&#8217;re an office worker, and\/or an MMA fighter. I&#8217;ve got one in work, and one in the lounge for when I&#8217;m watching TV. Avoid your spine, and either hold the foam roller still for 1-2 mins on any sore &#8216;trigger points&#8217; or move up and down the muscle slowly. There is [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,12504],"tags":[4742222,538372455,1493],"class_list":["post-5666","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-foam-rolling","tag-foam-rolling-infographic","tag-recovery"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Foam Rolling Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/09\/16\/infografico-sobre-rolo-de-espuma\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foam Rolling Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Foam rolling, great if you&#8217;re an office worker, and\/or an MMA fighter. I&#8217;ve got one in work, and one in the lounge for when I&#8217;m watching TV. Avoid your spine, and either hold the foam roller still for 1-2 mins on any sore &#8216;trigger points&#8217; or move up and down the muscle slowly. There is [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/09\/16\/infografico-sobre-rolo-de-espuma\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-16T19:02:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/foamrollinginfog.jpg\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Infogr\u00e1fico sobre o uso do rolo de espuma - Blog de fitness e MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/09\/16\/infografico-sobre-rolo-de-espuma\/","og_locale":"pt_PT","og_type":"article","og_title":"Foam Rolling Infographic - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Foam rolling, great if you&#8217;re an office worker, and\/or an MMA fighter. I&#8217;ve got one in work, and one in the lounge for when I&#8217;m watching TV. Avoid your spine, and either hold the foam roller still for 1-2 mins on any sore &#8216;trigger points&#8217; or move up and down the muscle slowly. There is [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/09\/16\/infografico-sobre-rolo-de-espuma\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2016-09-16T19:02:17+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/foamrollinginfog.jpg","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Foam Rolling Infographic","datePublished":"2016-09-16T19:02:17+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/"},"wordCount":101,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/foamrollinginfog.jpg","keywords":["foam rolling","foam rolling infographic","recovery"],"articleSection":["Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/","url":"https:\/\/blackbeltwhitehat.com\/2016\/09\/16\/foam-rolling-infographic\/","name":"Infogr\u00e1fico sobre o uso do rolo de espuma - 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BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-1to","jetpack-related-posts":[{"id":11974,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/02\/07\/rotina-de-flexibilidade-de-mma\/","url_meta":{"origin":5666,"position":0},"title":"Rotina de Flexibilidade para MMA","author":"Dave","date":"Fevereiro 7, 2021","format":false,"excerpt":"Embora as restri\u00e7\u00f5es de isolamento ainda estejam em vigor, isso n\u00e3o significa que seu treino precise parar! Agora, talvez mais do que nunca, \u00e9 fundamental que voc\u00ea continue treinando para aprimorar suas habilidades em MMA. Dessa forma, quando as restri\u00e7\u00f5es forem flexibilizadas, voc\u00ea estar\u00e1 mais do que apto a competir.","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/10\/25\/infografico-de-condicionamento-de-forca-para-mma\/","url_meta":{"origin":5666,"position":1},"title":"Infogr\u00e1fico de For\u00e7a e Condicionamento F\u00edsico para MMA","author":"Dave","date":"Outubro 25, 2017","format":false,"excerpt":"Ainda em desenvolvimento... veja nosso programa de for\u00e7a e condicionamento para MMA e o PDF aqui. Eu tamb\u00e9m recomendo fazer bastante trabalho unilateral, como agachamentos b\u00falgaros, pliometria unilateral (cuidado com les\u00f5es na pliometria) e agachamentos unilaterais, al\u00e9m de agachamentos tradicionais e\/ou...","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":9940,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/03\/24\/a-rede-de-pescoco-do-joe-rogan\/","url_meta":{"origin":5666,"position":2},"title":"A rede de pesco\u00e7o Joe Rogan","author":"Dave","date":"Mar\u00e7o 24, 2019","format":false,"excerpt":"Como voc\u00ea deve ter percebido, todos que competiram em MMA e\/ou Jiu-Jitsu brasileiro, participam do podcast do Joe Rogan e t\u00eam mais de 40 anos, apresentam problemas graves na coluna. Big John McCarthy, por exemplo, passou por diversas cirurgias no pesco\u00e7o e ainda sofre com problemas\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"Joe Rogan Neck Hammock","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/joerogan_neck_hammock.jpeg?fit=690%2C690&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/joerogan_neck_hammock.jpeg?fit=690%2C690&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/joerogan_neck_hammock.jpeg?fit=690%2C690&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":8570,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/09\/tratamento-de-dores-musculares-e-articulares\/","url_meta":{"origin":5666,"position":3},"title":"Tratamento de dores musculares e articulares","author":"Dave","date":"Novembro 9, 2017","format":false,"excerpt":"Desde o excesso de treino at\u00e9 ao stress e ansiedade generalizados, as dores musculares e articulares s\u00e3o queixas cada vez mais comuns. A dor pode ser uma causa direta de depress\u00e3o e ansiedade, mas, da mesma forma, os problemas de sa\u00fade mental, incluindo o stress, podem ser a causa da dor. Seja qual for a origem, a dor f\u00edsica e a sa\u00fade mental parecem estar interligadas\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"treating muscle pain","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/musclepainheader.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/14\/ioga-para-mma\/","url_meta":{"origin":5666,"position":4},"title":"Yoga para MMA","author":"Dave","date":"Agosto 14, 2019","format":false,"excerpt":"MMA \u00e9 o melhor esporte do planeta. Nada se compara \u00e0 emo\u00e7\u00e3o e \u00e0 beleza de assistir ou participar de uma luta t\u00e9cnica (\u00eanfase em t\u00e9cnica, n\u00e3o sou f\u00e3 de troca\u00e7\u00e3o franca). Mas o grappling realmente acaba com o seu corpo, todas aquelas contra\u00e7\u00f5es isom\u00e9tricas, empurrando e puxando...","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"worlds greatest","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/05\/06\/treinamento-cruzado-para-mma-infografico\/","url_meta":{"origin":5666,"position":5},"title":"Treinamento cruzado para MMA \u2013 Infogr\u00e1fico","author":"Dave","date":"Maio 6, 2019","format":false,"excerpt":"O treinamento cruzado \u00e9 essencial para desenvolver for\u00e7a muscular geral e levar seu condicionamento f\u00edsico a um novo patamar. N\u00e3o importa quanto tempo voc\u00ea passe no ringue, repetir os mesmos movimentos indefinidamente s\u00f3 te levar\u00e1 at\u00e9 certo ponto. Variar o treino, incluindo exerc\u00edcios de for\u00e7a e\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/5666","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=5666"}],"version-history":[{"count":9,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/5666\/revisions"}],"predecessor-version":[{"id":5676,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/5666\/revisions\/5676"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=5666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=5666"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=5666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}