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既然有緣到此一訪,
何妨放鬆一下妳(你)的心緒,
歇一歇妳(你)的腳步,
讓我陪妳(你)喝一杯香醇的咖啡吧!

這裡是一個完全開放的交心空間,
躺在綠意漾然的草原上,望著晴空的藍天,
白雲和微風嬉鬧著,無拘無束的赤著腳,
可以輕輕鬆鬆的道出心中情。

天馬行空的釋放著胸懷,緊緊擁抱著彼此的情緒。
共同分享著彼此悲歡離合的酸甜苦辣。
互相激勵,互相撫慰,互相提攜,
一齊向前邁進。

也因為有妳(你)的來訪,我們認識了。
請讓我能擁有機會回拜於妳(你)空間的機會。
謝謝妳(你)!

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2019年1月30日 星期三

TOP 5 HOME EXERCISE TO GROW A GLUTE (BUTT)


http://tipss4u.com/top-5-home-exercise-to-grow-a-glute--butt--easily.html

TOP 5 HOME EXERCISE TO GROW A GLUTE (BUTT)





Just do these 5 exercise without equipment. These 5 exercise are highly effective for bringing in shape. These 5 multifunctional, power-building exercise translate into a full lower body, which you can complete at home in 20 minutes. 


Let's see, Top 5 Effective Exercise 



1. Glute Bridge Pose


Lie down on the ground and then turn the knees down on the ground and keep your hands straight, then lift your hip and hold some time and make sure you are not moving forward from your heel. 


2. Side Legs Raise 


Lie on your elbow on the ground, then place your right & left foot a few inches above the ground, and keep this height approximately 1-2 feet away. And try to keep control. Repeat with the second leg on the other side and make sure to train both side equally. 



3. Donkey Kick


Lie down the face on the floor and make both hands and knees upwards. Then lift & right one of your legs, and stay on for a while and then with another leg. 


4. Reverse-Plank 


Lie on the mat or floor. And then get up on both your hands and keep your forearm parallel to each other. When you expand your spine, lift your stomach away from the floor. Try to prevent your shoulder from slipping through your ears by focusing on keeping your shoulders away from your ears. 


5. Fire Hydrant 


The hands under the shoulder and the knees below the hips. This is your initial position and keeps face down raise your left & right knee upwards as much as you can.


If you do these 5 exercises daily then you will see the changes in your bum. Do these exercises properly, 20 or 30 minutes a day. If you you like this article then keep share with your friends and family.

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