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Indira Sofia

@indira_skips

8 months ago

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1

Posted On: March 20th 2026, 08:46 pm

Sólo pasando el tiempo ☀️

#jumprope #skipping #happyplace

Comments (1)

leratokgasago15

8 months ago

leratokgasago15

🔥🔥🙌

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Here's three movements you might not be using that absolutely needs to be in your program

Number one the adductor machine AKA the good girl machine
You have this whole network of adductor muscles like that longus, brevis, pectineus, gracilis, obturator externus, and the adductor magnus that also does hip extension

The adductors fill out the inner part of your thigh so that you don't end up with a thigh gap because that shit has been out of style for some time. So don't neglect the adductor machine because it's the only way to hit some of those muscles

hip thrust
There's still factions of guys who will bend over for the entire gym and spread their cheeks in an RDL but will say doing hip thrusts are gay
What's gay is not doing thrusts because you're an insecure little man that doesn't know the glutes are the largest muscles in your whole body and that you should def be doing an alpha level s-tier move for them. And that's the thrust

Thrusts are great because they have a high propensity for loading, short learning curve, low injury risk and transfer over to other big moves like the squat and the deadlift. If you're not doing hip thrusts then maybe stop listening to dumb strength coaches who never got out of 1985

calf raises
Most people say that calves are entirely genetic but it's fact that all muscles are entirely genetic and that calves will grow just fine if you stop treating them like yesterdays empty donut box and instead treat them like that girl that's out of your league that you wanna date

Meaning, treat them right and give them the attention they deserve. Train them first in the workout, with a straight leg, hold the stretch for 3-5 seconds and go heavy for 4-8 reps for 2-3 sets two to three times a week. That will take them from low leg asparagus spears to at least something respectable in a pair of shorts

Drop a like and a follow for more tips

✅Ada yang punya pengalaman serupa ?

Seorang warga merekam oknum petugas salah satu SPBU di Kota Palu yang mengisikan BBM ke sebuah mobil dengan nilai hingga Rp1 juta dan memakan waktu sampai 15 menit.

Peristiwa itu terjadi pada Jumat (30/10/2026).

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#infolokerpalu #palu #sulteng

Very proud of my daughter, Jazzy and all of our @nonosina1965 dancers, upholding and honoring our Polynesian culture 🌺 with their beautiful, and GRACEFUL storytelling movements at the @rosebowlstadium in front of 33,000 strong.

The art is in our dance.
The love is in our mana.

Clearly I’m a very proud faced papa and “uncle Rock” 😎😉 to all these young ones - keep reaching for more, humble, hungry and every step along the way matters.

Shout to @uclaathletics + @uclafootball for all the love - and stay undefeated 🤍💪🏾

and shout to the core lady bosses @tiana_nonosina @kay.faam @laurenhashianofficial for making it all happen with love, pride, discipline x

Uncle Rock 🥃
cheehooo

A private jet carrying 9 people aboard a Learjet crashed near mar a lago in palm beach

Brut. spoke to voters in D.C. about what brought them to the polls for the midterms. Two issues came up repeatedly: the war in Iran and the cost of living. Voters shared how those concerns influenced their choices.

#Midterms #Iran #CostOfLiving

I wasn’t originally going to post about this, because using a tragedy for content feels icky to me. However, the SHEER AMOUNT of conspiracy theorist comments I have seen about this crash put me over the edge.

PLEASE STOP TURNING EVERY TRAGEDY INTO A CONSPIRACY.

And while we are at it, let’s stop making this about gender.

Or feeling sorry for the pilots and the children but not the “rich people” who lost their lives. Can we have a little compassion for human life for a second?