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@smp.laboratorium.um: Persiapan JUNIOR DBL 2026 Sparing SMP Lab UM (41) vs (34) SMPN 3 Malang

SMP Laboratorium UM
SMP Laboratorium UM
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Saturday 08 August 2026 11:29:08 GMT
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ngayah duluu #cewebali #fyp
ngayah duluu #cewebali #fyp
Day 73 | October 2025 🗓️📚✍️ #studytok #dailyvlog #studymotivation #studywithme #academicweapon #romanticizingstudying #studydiaries #coffee #Vlog #romanticizingschool #studyaesthetic
Day 73 | October 2025 🗓️📚✍️ #studytok #dailyvlog #studymotivation #studywithme #academicweapon #romanticizingstudying #studydiaries #coffee #Vlog #romanticizingschool #studyaesthetic
HIP & ADDUCTOR FLEXIBILITY The butterfly stretch is one of the best exercises for improving hip and adductor flexibility—but most people perform it incorrectly. The biggest mistake is letting your back round. Instead, sit with your back against a wall or a box to keep your spine upright and your hips in the correct position. 🦋 Bring your feet as close to your hips as your flexibility allows. 🦋 Keep your chest tall and gently press your knees toward the floor using your hands, or add light weights if you're experienced and can control the movement safely. 🦋 Start with 10 dynamic reps, then hold the stretch for 10 breaths. 🦋 After the hold, press your knees upward against your hands or the weights for 10 seconds (isometric contraction). 🦋 Then reverse the action by actively driving your knees toward the floor while squeezing your glutes for another 10 seconds. Relax, exhale, and sink deeper into the stretch. 🦋 Yoga blocks under the knees are a great way to measure progress and provide support as your flexibility improves. Consistent practice with proper technique will dramatically improve your hip mobility and adductor flexibility. Learn about my approach and methods, and find more exercises, workouts, books, and coaching programs through the link in bio to become more flexible and free to move! Have a nice stretch! The Flexibility Guy – Coach Elia #hipmobility #adductorstretch #butterflystretch #flexibilitytraining #mobilitytraining
HIP & ADDUCTOR FLEXIBILITY The butterfly stretch is one of the best exercises for improving hip and adductor flexibility—but most people perform it incorrectly. The biggest mistake is letting your back round. Instead, sit with your back against a wall or a box to keep your spine upright and your hips in the correct position. 🦋 Bring your feet as close to your hips as your flexibility allows. 🦋 Keep your chest tall and gently press your knees toward the floor using your hands, or add light weights if you're experienced and can control the movement safely. 🦋 Start with 10 dynamic reps, then hold the stretch for 10 breaths. 🦋 After the hold, press your knees upward against your hands or the weights for 10 seconds (isometric contraction). 🦋 Then reverse the action by actively driving your knees toward the floor while squeezing your glutes for another 10 seconds. Relax, exhale, and sink deeper into the stretch. 🦋 Yoga blocks under the knees are a great way to measure progress and provide support as your flexibility improves. Consistent practice with proper technique will dramatically improve your hip mobility and adductor flexibility. Learn about my approach and methods, and find more exercises, workouts, books, and coaching programs through the link in bio to become more flexible and free to move! Have a nice stretch! The Flexibility Guy – Coach Elia #hipmobility #adductorstretch #butterflystretch #flexibilitytraining #mobilitytraining
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Si jamais, un jour, le destin décide de nous faire recroiser nos chemins, ce sera avec le sourire. mon amour ❤️ #message #monamour #separation #couple #amour
Si jamais, un jour, le destin décide de nous faire recroiser nos chemins, ce sera avec le sourire. mon amour ❤️ #message #monamour #separation #couple #amour

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