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@lansusam2: combo 5 khay inox đựng thực phẩm #lansusam2

Khánh Ngân
Khánh Ngân
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Sunday 24 May 2026 12:58:47 GMT
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For leg day, the ideal is to do dynamic mobility focused on the hips, ankles, knees and spine, to perform better and avoid discomfort. I leave you a simple routine (8–12 min) that works very well 👇 ⸻ 🔥 Pre leg day mobility 1️⃣ Ankles (key for squats) • Ankle bend against the wall 2×10 per side • Ankle Circles 10–15 a side 2️⃣ Hips • Hip Circles (CARs) 6-8 slow on a side • 90/90 dynamic 8-10 reps • Leg swings (forward/back and side) 10–12 a side 3️⃣ Glute activation • Glute Bridge 2×12–15 • Side walk with band (if you have) 10–12 paces per side 4️⃣ Knees • Deep Squat with Soft Bounce 8–10 reps • Terminal Knee Extension (TKE) with Bandage (optional) 12–15 a side 5️⃣ Column • Cat–Cow 8–10 reps • Chest rotations in quadrupedia 6-8 a side ⸻ ⚠️ Quick tips • Avoid long static stretches before training • Everything should feel fluid, not pain • If you do heavy squats → give more time to your ankles and hips • If it is femoral day → add good mornings livianos or hinge drills #fyp #viral #motivation #Fitness #gym 🍑🏋🏼‍♀️
For leg day, the ideal is to do dynamic mobility focused on the hips, ankles, knees and spine, to perform better and avoid discomfort. I leave you a simple routine (8–12 min) that works very well 👇 ⸻ 🔥 Pre leg day mobility 1️⃣ Ankles (key for squats) • Ankle bend against the wall 2×10 per side • Ankle Circles 10–15 a side 2️⃣ Hips • Hip Circles (CARs) 6-8 slow on a side • 90/90 dynamic 8-10 reps • Leg swings (forward/back and side) 10–12 a side 3️⃣ Glute activation • Glute Bridge 2×12–15 • Side walk with band (if you have) 10–12 paces per side 4️⃣ Knees • Deep Squat with Soft Bounce 8–10 reps • Terminal Knee Extension (TKE) with Bandage (optional) 12–15 a side 5️⃣ Column • Cat–Cow 8–10 reps • Chest rotations in quadrupedia 6-8 a side ⸻ ⚠️ Quick tips • Avoid long static stretches before training • Everything should feel fluid, not pain • If you do heavy squats → give more time to your ankles and hips • If it is femoral day → add good mornings livianos or hinge drills #fyp #viral #motivation #Fitness #gym 🍑🏋🏼‍♀️
#fyp
#fyp
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POV: Your home theater just leveled up 🎥 This projector screen SLAPS 🔥 Auto-lock + portable? YES. #HomeTheaterGoals #OutdoorProjector #TikTokMadeMeBuyIt #CinemaUpgrade #DealsforYouDays #SummerWins #TikTokShopDealsforYouDays
Duplícate en el mismo plano 🎭🔥 Un trípode, máscaras y listo. ¿Qué otro efecto te gustaría aprender? 👀 #Filmmaking #VFX #davinciresolve #capcut
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