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mimiskuy
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Monday 04 May 2026 13:36:32 GMT
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If your hips feel tight or restricted this is one of my go-to sequences to build both mobility AND strength for deeper, more open hips. ⬇️ 1. Windshield wipers A gentle warm-up to get the hips moving. This helps improve internal and external rotation and loosen up stiffness before deeper work. 2. Seated quad stretch (forward & backward) Rocking forward and back stretches the glutes + inner thighs, allowing you to ease into deeper hip opening with control. 3. Side-to-side lunges Shift your weight from one side to the other to open each hip individually and gradually increase your range. 4. Sumo squat pulses Stay low and pulse, this builds strength in a deep position, which is key for long-term flexibility and stability. 5. Reverse butterfly (on stomach) Targets the glutes and deep hip rotators, helping improve external rotation and release tightness. 6. Butterfly leg extensions (alternating) A great mobility exercise that improves hip control + active range of motion. 7. Straddle extensions (bend & straighten) Strengthens the hip flexors and inner thighs while helping you build a stronger, more flexible straddle. 8. Straddle rocks (forward & back) Shift your weight forward and back to deepen the stretch and teach your body to control flexibility under movement. Consistency > forcing it The goal isn’t to push your limits in one session, it’s to build mobility over time. Try this 3 to 4x a week and you’ll feel a huge difference in your hips 🤍 Save this for later :) #openhips #flexibility #stretch #yoga #pilates
If your hips feel tight or restricted this is one of my go-to sequences to build both mobility AND strength for deeper, more open hips. ⬇️ 1. Windshield wipers A gentle warm-up to get the hips moving. This helps improve internal and external rotation and loosen up stiffness before deeper work. 2. Seated quad stretch (forward & backward) Rocking forward and back stretches the glutes + inner thighs, allowing you to ease into deeper hip opening with control. 3. Side-to-side lunges Shift your weight from one side to the other to open each hip individually and gradually increase your range. 4. Sumo squat pulses Stay low and pulse, this builds strength in a deep position, which is key for long-term flexibility and stability. 5. Reverse butterfly (on stomach) Targets the glutes and deep hip rotators, helping improve external rotation and release tightness. 6. Butterfly leg extensions (alternating) A great mobility exercise that improves hip control + active range of motion. 7. Straddle extensions (bend & straighten) Strengthens the hip flexors and inner thighs while helping you build a stronger, more flexible straddle. 8. Straddle rocks (forward & back) Shift your weight forward and back to deepen the stretch and teach your body to control flexibility under movement. Consistency > forcing it The goal isn’t to push your limits in one session, it’s to build mobility over time. Try this 3 to 4x a week and you’ll feel a huge difference in your hips 🤍 Save this for later :) #openhips #flexibility #stretch #yoga #pilates
Это скам будто бы кейс
Это скам будто бы кейс
Cara Pasang Banner TikTok: 1. Buka Profil → tekan Edit Profil 2. Cari tulisan
Cara Pasang Banner TikTok: 1. Buka Profil → tekan Edit Profil 2. Cari tulisan "Ubah latar belakang" 3. Pilih Unggah foto → pilih gambar dari galeri 4. Sesuaikan → tekan Selesai/Simpan ✅ ⚠️ Gak ada menunya? - Fitur masih diluncurkan bertahap → update aplikasi TikTok ke versi terbaru - Kalau tetap gak muncul, berarti belum dibuka untuk akunmu — tunggu pembaruan berikutnya - ❌ Hati-hati: jangan pakai "TikTok mod/you" dari luar — berisiko akun diblokir! 📌 2. Banner LIVE (Teks saat Siaran Langsung) Ini fitur resmi yang bisa dipakai kalau sudah bisa LIVE: Syarat: - Minimal 1.000 pengikut & umur 16+ tahun Cara Aktifkan: 1. Tekan tombol + → geser ke LIVE 2. Di layar pratinjau, cari "Tambahkan Spanduk/Banner" 3. Ketik teksnya (misal: "Follow dong ❤️") 4. Tekan Simpan → mulai siaran ✅ Saat LIVE berjalan: - Buka Pengaturan → pilih Banner → bisa ubah/matikan kapan saja 💡 Alternatif kalau belum dapat fitur latar belakang: - Sematkan video paling atas profil → jadi "cover" sendiri - Pakai TikTok Studio lewat browser → lebih banyak opsi tampilan Sudah cek apakah ada menu "Ubah latar belakang" di profilmu? #fyp #banners #tiktokbaner #tutorial #fyptiktok2026
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