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Masci 🦇🌘

@el.masci

3 years ago
Photo by Masci 🦇🌘 on March 30, 2024.
Photo by Masci 🦇🌘 on March 30, 2024.
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Posted On: March 30th 2024, 11:53 pm
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Good morning, Bhesties! 💖 Rise and shine! Wishing everyone an amazing week ahead. Let’s crush our goals and make this Monday a great one! ✨☕️ #GoodMorning #HappyMonday #itsmejhuliana #NewWeekNewGoals
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Can you actually improve bone density after 50? Yes, but your bones need the right kind of stimulus, and that doesn’t mean you should immediately start jumping! Walking is excellent for your health, but walking alone may not provide enough additional loading to significantly improve bone density. The key is introducing impact gradually, at a level your body can tolerate. Here’s how you can work toward it: 1. Seated foot taps: A starting point to prepare for more challenging movements. These aren’t meant to build bone density themselves. 2. Heel drops: Begin introducing controlled impact through your lower body. 3. Small jumps: Gradually increase the loading as your body adapts. 4. Lateral jumps: Introduce changes in direction and different loading patterns. 5. Jump rope: Progress toward more repetitive impact when you’re ready. Research suggests jumping exercises can help improve bone mineral density, particularly at the hip. A research review examined programs averaging approximately 50 jumps per session, four days per week. But that’s NOT where everyone should start! And don’t overlook strength training. Progressive resistance exercises are another important component of maintaining and improving bone health. If you have osteoporosis, a history of fractures, or balance concerns, consult your healthcare professional before introducing jumping exercises. The goal isn’t to do more impact immediately. It’s to build your capacity gradually. Save this for your bone health routine! #BoneDensity #BoneHealth #WomenOver50 #HealthyAging #StrengthTraining
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INCREDIBLE FINISH 😱 @jesstonn 🇺🇸 runs the best race of her career at the 2026 NYC Marathon, clocking 2:24:42 for her first World Marathon Major podium and securing an auto-qualifier for the 2028 Olympics. McClain is the first American to finish top three in NYC since Shalane Flanagan in 2018. 📸 @jzsnapz
🇨🇳 A Chinese Z-10 attack helicopter performing aerial maneuvers during a display reportedly held in Tianjin, China. Built by Changhe Aircraft Industries Corporation, the Z-10 is China’s first dedicated attack helicopter, designed primarily to engage armored vehicles and provide fire support for ground troops. Powered by two engines, it carries two crew members in a tandem cockpit, seated one behind the other. It is equipped with a chin mounted 23mm cannon and can carry guided antitank missiles, rockets, and air to air missiles. 🏷️ @truereload - - - @ukrainciaga.international @ukrainciaga.actual @ukrainciaga Published for documentation, analysis, and public awareness. Media is full of spin — doubt everything and double-check important info. www.ukrainciaga.international раtrеоn.соm/ukrainciaga pаураl: ukrainciaga@gmail.com Thank you for your support. Every contribution helps us remain independent of institutional funding, oligarchic networks, and political affiliations — avoiding influences that all too often lead to censorship and distorted accounts.
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