How to Make Kano the Center of Commercial Excellence By Anas Yazid

By anas | 08 November 2016 | 773 Comments

The development achieved in the previous government under the leadership of Dr. Rabiu Musa Kwankwaso was tremendous and unprecedented. Considerable amount of money was invested in infrastructure such as flyovers, new roads, road expansions, walkways, underpasses, street lightings, power generation, housing developments, and many many more. However, these infrastructure require considerable amount of funds to operate and maintain.

Now, due to crash in global oil prices, the Federal Government has officially declared that the country’s economy has gone into recession. In addition, the activity of militants in the Niger Delta has made the oil production drop. All these translate into less and less income for the states from the federation account, and it is so bad that many states cannot even pay salaries.Hence, it did not come as a surprise that most states are looking inwards to raise funds for overheads, salaries and development projects.

It is worthy to note that the repositioning of the Board of Internal Revenue by His Excellency The Executive Governor Dr Abdullahi Umar Ganduje of Kano State into Kano Internal Revenue Service (KIRS) was a good move in the right direction. However, the catch is economic activity needs to take place for business owners and individuals to make profit or disposable income respectively, and remit some portion of that to the government.

Now, the reality of today in Nigeria is we have the exact opposite of the situation taking place. Among several things that have skyrocketed include: food prices, inflation, fuel prices, exchange rate, interests rate, electricity rate and the list goes on and on. If you want to raise revenue from the formal sector, unfortunately, SMEs form the large chunk of that ecosystem, and most of them are currently, hardly breaking even. No one wants to touch the informal sector in Nigeria today, imagine someone asking a shoe shiner to pay his taxes, I would not imagine doing that, because I am afraid of a getting the beating of my life.

Therefore, it can be safely stated that a more practical way to increase IGR at a State level, especially for a state with potentials of Kano State, would be through increased economic activity, and at an ambitious and unprecedented level.

This can be achieved by leveraging on the achievements of the last government and building Kano State further in a more focussed and organized manner, with the specific objective of taking commercial activities to an unprecedented level never witnessed in the African continent. This approach not only ensures increased IGR, but also increases employment generation and overall financial independence of the State. Lagosians realized this fact over 16 years ago, and they have gone a long way in achieving their goals. However, achieving something like this for a state like Kano, requires fresh and new approach especially to 4 key sectors, that will create the enabling environment which will spear head economic development and turn Kano from The Center of Commerce to The Centre of Commercial Excellence.

Before we go further and discuss these 4 key sectors, lets agree on one thing, "what is the vision of Kano State"?. Lack of vision is the precursor to failure, one could note that great leaders all through the ages had perfect vision of what they wish to achieve for their people, and sold that vision very well to the people and  the people accepted. This is the only way we will all go in synchronization, the people and the leadership, and not in different directions like headless chickens tearing the entire state apart. So the vision I propose is “Making Kano State the Center of Commercial Excellence”, and the most attractive destination for foreign investment. This can be achieved by effectively and strategically positioning Kano State for rapid economic development and prosperity. This will bounce Kano from its current position as the North’s commercial nerve center to the economic nerve centre of West Africa, much like Dubai to Middle East. The great development projects achieved in the last government, has placed Kano on the map of Nigeria as one of the most progressive states. Now it is time to place Kano on the map of Africa and the world as the most attractive destination to do business.

The journey of Kano becoming the center of commercial excellence is not going to be easy, it is going to be full of challenges, hence it requires fresh new ideas that are ambitious in nature and developed by a Think Tank of young experts with international training and exposure. The team should be called Kano State Economic Development Team, it should comprise of engineers, investment bankers, financial experts, legal experts etc.  These young individuals are available locally and in diaspora. A team of these young experts can be put together easily. This team should be responsible for creating a Kano State economic development master plan.

Four key areas should be approached with the overall aim of making Kano Center of Commercial Excellence. They are Power, Transport, Waste Management, and Efficient Civil Service. Other components of achieving the said goals are creating good laws and policies that will help implement the objectives in the 4 key sectors; for example: restructuring the education curricula that will prepare the younger generation with the requisite knowledge and skills that the new vision of making Kano Center of Commercial Excellence demands. An international state of the art center for enterprise development would need to be established to improve the capacity of the Kano business community to help them adapt and cope with the rapid growth that will come with achieving the vision of making Kano Center of Commercial Excellence.

The methodology is to focus on 4 key areas that will have trickling effect on other sectors, and will automatically bring about rapid growth never seen before in the country. They are:
1. Power Generation
It is obvious that power is the raw input of any economic development, and the position and population of Kano provides it with the potentials to generate the highest quantity of power more than any other state in the nation. All avenues of generating power should be explored under a PPP arrangement, they include hydrocarbon based fuel (available from Niger Repulic), solar and solar thermal (Kano has the second highest sunshine and temperatures in Nigeria), Biogas (due to its population and industries, Kano produces the highest quantity of biodegradable waste), Wind (Kano has the highest wind speed in Nigeria), and Coal (available in Nassarawa & Kogi). These can generate up to 5,000MW of power, while the demand of Kano Distribution Zone (Kano, Jigawa, Katsina, Azare & Niger Republic) is just 600MW. This will make Kano very attractive for production, manufacturing, agro-allied and IT companies, in addition to the huge revenues to be generated by selling the excess power.

2. Transportation Systems
The infrastructure built in the last government will not last very long if they don’t generate funds that could be used to maintain them, or if they are overused. Good transport system is the back bone for economic development and has the potential of not only reducing stress on the road infrastructure, but will also meet the needs of the increasing workforce that will be brought about by achieving commercial excellence, it will also decrease accidents and pollution. Strategies to be developed in this regard will include light rail system which I am glad the government is currently working on, city and out of city modern bus mass transit system, limited ban on tricycles and paving all roads in communities with adequate walkways. Even a state co-owned airline company can be established that will meet the demands of air travel to anywhere in the world. These can mostly be achieved through PPP.

3. Waste Management and Sanitation Systems
It is obvious that most successful commercial cities in the world have one peculiarity “They are Very Clean”, this is because commercial cities attract many visitors that increase population, with increase in waste production. Inadequate waste management practices, will not only make the city inhabitable and eye sore, but will lead to endemic diseases, and whenever there is any epidemic event, the consequences can be catastrophic. New approach to waste management, should be waste reduction. Through a PPP arrangement an effective recycling industry can be established by improving and standardizing the entire value chain of the current informal recycling sector in the state. Food and green waste from markets (e.g. ‘Yankaba & ‘YanKura) can be converted to compost and sold as manure. Organic wastes (abattoirs, tanneries, poultry) can be digested to produce electric power. These will ensure the dramatic reduction of waste in Kano State, what is left can be taken to properly engineered landfills to generate electric power yet again, while all dumpsites will be decommissioned. This ensures safe disposal of the waste and protection of the environment. All the above can be structured under a PPP arrangement. All drainage systems should be upgraded to reduce destruction of lives and property and also prolong the life span of infrastructure.

4. Efficient Public Sector
The private sector can never flourish without a strong public sector. The current trend of approaching work in public service if continued will make achieving the target goals of the 3 sectors stated above seem like a joke. Presently, the norm is citizens are at the service of civil servants instead civil servants being at the service of citizens. This will be the biggest challenge of making Kano Center of Commercial Excellence. The approach to overcoming this challenge is first to reduce its size. This can be achieved by somehow leasing/privatizing some of the government institutions that are asset based and capable of generating their own income such as REMASAB, RUWASA, KANO PRINTING PRESS, TRIUMPH etc. They should be positioned and run to compete with the private sector, they will have to engage in sales, marketing, maximize margins, compete to get jobs outside Kano, reduce expenditure just like private outfits do. They will do this since they will be responsible for paying their own salaries and overheads. This means they will have CEOs instead of MDs, and the staff will have KPIs and promotion will be based on performnace evaluation. The government will reduce its functions to regulation, monitoring and administration. This will reduce government spending, and enables it to  concentrate on building the capacity of its staff along the lines of regulation, monitoring and administration.

The ideas suggested in this document are ambitious and challenging, they are not expected to be achieved overnight, but if carefully planned for, they can be achieved gradually over a span of 10 - 20 years. With the leadership of his Excellency, his widely acknowledged sharp vision of making Kano a better a place, and his ability to set clear goals with a strong will, Kano can truly become Center of Commercial Excellence.

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Whereas there’s no disgrace in taking pictures for the celebrities and trying pistol squats, don’t expect <br> <br> to nail the challenging move on your very first attempt.<br> <br> <br> <br> "My largest recommendation is to make a plan and be affected person," she provides.<br> <br> In a full squat, you squat down till your hips are under parallel with your knees, <br> <br> often reaching the underside of the squat position the place your thighs are parallel to the ground and even deeper.<br> <br> This version of the squat targets a larger range of muscles <br> <br> in the decrease body and is commonly considered more useful for growing overall power and mobility.<br> <br> The half squat is an excellent exercise for strengthening <br> <br> the quadriceps muscle tissue.<br> <br> Once you may have reached the bottom of your <br> <br> motion, the angles of your knee joint and hip joint are practically equal.<br> <br> Half squats are additionally a vital component of the push press train. <br> <br> If you need to enhance that particular carry, working in your half-squat energy and approach <br> <br> is helpful. For this objective, use an explosive <br> <br> movement whenever you attain the bottom of the half squat to return to the starting position. <br> <br> Squats are a typical addition to many fitness routines, whether they're performed utilizing simply <br> <br> body weight or with weight added.<br> <br> It works the identical muscular tissues because <br> <br> the Half Squat whereas adding an extra balance problem.<br> <br> The added balance problem works the stabilizing muscles within the legs and core, which may help enhance general strength and stability.<br> <br> <br> <br> To perform the Bulgarian Break Up Squat, you stand with <br> <br> one foot on a bench or box behind you, and the opposite foot out in front <br> <br> of you. You then decrease your body down into a squat place, and then push again up to standing.<br> <br> As with any exercise, proper kind is key for safety and effectiveness.<br> <br> <br> <br> <br> <br> It is a great way to improve useful fitness, as it mimics everyday movements similar to climbing stairs or just standing up from a seated place.<br> <br> This exercise also can improve steadiness, <br> <br> coordination and posture. Performing the half squat with right <br> <br> type is essential to ensure that the quadriceps are receiving essentially the most profit <br> <br> from the exercise. To obtain this, concentrate on preserving your again straight and your core <br> <br> engaged all through the entire movement. Utilizing proper form and method during this exercise will result in improved energy and stability of the quadriceps muscle group.<br> <br> This motion focuses on strengthening the quadriceps while inserting much less <br> <br> strain on the knees and hips compared to a full squat. It’s best <br> <br> for novices, these recovering from harm, or anybody trying to <br> <br> construct energy with less demand on mobility.<br> <br> Also, trying up or down can put your neck in an unsafe place.<br> <br> If you might have deep hip sockets, you could be restricted in how <br> <br> far you presumably can decrease your self. But, it’s potential to work in your <br> <br> mobility to extend the depth of your squat to your natural capacity.<br> <br> <br> <br> Many health lovers misunderstand the method to effectively strengthen their core.<br> <br> They often resort to infinite crunches or planks, leaving them gazing on the ground without substantial progress.<br> <br> Lengthen your tailbone down and enhance the flexion in your <br> <br> right knee, ankle, and hip. Examine out our detailed guide on Half Squat for correct method <br> <br> and suggestions. See how your Half Squat energy measures up <br> <br> relative to your body weight. Examine your Half Squat performance <br> <br> to these weight requirements and see the place you stand.<br> <br> <br> <br> <br> <br> Individuals with stability problems&nbsp;within the half-squat place <br> <br> will also find this useful. Results of squat training with <br> <br> completely different depths on lower limb muscle volumes – cross-sectional area % <br> <br> change (Kubo et al., 2019). There are different benefits of the full squat,<br> <br> however it’s additionally essential to say that there are times when full squats are not acceptable for an athlete, each of which we’ll contact upon below.<br> <br> <br> <br> Increased ankle mobility may allow you to <br> <br> progress from a half squat to a full squat, because it <br> <br> plays a big role in having the ability to squat deeper while still maintaining <br> <br> your heels planted on the ground. If you discover that a half squat is not challenging enough for <br> <br> you, you probably can attempt to do a full <br> <br> squat. Full squats are sometimes thought of these <br> <br> which have the squatter's bottom as near <br> <br> the bottom as attainable.<br> <br> When you are feeling strong sufficient to provide a modified pistol squat a shot,<br> <br> try performing this motion with a bench (or other elevated surface) behind your butt.<br> <br> "Using a bench or block to sit on [will] limit the vary of motion and offer you a stopping level," says Vesco.<br> <br> In a half squat, your hips remain above the knees, and <br> <br> the depth of the movement is restricted. 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The objective is to lift the most weight potential for squats, bench presses, and deadlifts.<br> <br> As you presumably can imagine, lifting heavy weights was <br> <br> usually seen as a male-only area. Thankfully, powerlifting women are stepping into the arena and respiratory fresh air into the competition. <br> <br> Earlier this 12 months, she set some solid PRs within the health club even though <br> <br> her coaching has been extra bodybuilding-focused.<br> <br> Her meet PRs are a 180kg (397lb) squat, 82.5 kg (182lb) bench, 192.5kg (424lb) deadlift, and 455kg (1,003lb) <br> <br> whole weight. At just 5’2, -84kg powerlifter Natalie Hanson is a powerhouse who has held her fair <br> <br> share of information, together with an unofficial world document&nbsp;when she squatted more than thrice her physique weight.<br> <br> <br> <br> Melo continues to train, compete, and submit footage <br> <br> on Instagram. She's a force to be reckoned with, and it is <br> <br> best to observe her now, as her career is simply starting.<br> <br> <br> <br> Daniella Melo has lifted on the IPF World Championships as part of <br> <br> Staff USA for multiple years in a row. Her greatest competition whole was 1,351.four <br> <br> lbs at Sweden's 2019 IPF World Championships. Here are 5 unbelievable ladies to follow and achieve inspiration from.<br> <br> <br> <br> Feminine powerlifters typically emphasize the importance of self-confidence, self-acceptance, <br> <br> and self-love. Their journeys train useful lessons about perseverance and willpower, proving that success <br> <br> in any area requires hard work and dedication.<br> <br> Sakina Khatun is now geared up to raise herself and the nation to <br> <br> new horizons of glory at the Tokyo Paralympics, 2020. This page may comprise sensitive or grownup content material that’s not for everyone.<br> <br> To view it, please log in to verify your age.By continuing, you <br> <br> additionally agree that use of this site constitutes acceptance of Reddit’s Consumer Agreement and acknowledgement of our Privateness Coverage.<br> <br> This is a big achievement on a half of these women and can provide <br> <br> a boost to women in the nation who wish to take part in sports.<br> <br> At the identical time, this victory should also be a reminder <br> <br> to the authorities that women’s sports additionally need to <br> <br> be invested in. These are our gamers and their victories must not go to waste.<br> <br> <br> <br> She remains to be actively competing, and could be <br> <br> very able to stringing collectively some unbelievable performances that rival her younger contemporaries.<br> <br> As far as her Instagram following goes, it is amongst the smallest on our list, likely as a end result of how scarce her uploads are.<br> <br> Nonetheless, when Kristy Hawkins does come throughout your feed,<br> <br> it's all the time value your time. With his following on Instagram approaching 100k with every passing month, the <br> <br> long run is shiny for this promising athlete.<br> <br> And Ms Gane said she hopes her content material promoting recovery and a healthy lifestyle will assist younger women battling physique confidence.<br> <br> "I assume there's a lot of empowerment for women in the sport in the intervening time," <br> <br> mentioned Ms Collins. "After I started began in 1986, there have been no other ladies [in the gym] at all," she stated.<br> <br> <br> <br> A true veteran of feminine powerlifting, Jen Thompson is amongst the most legendary athletes in the sport’s historical past.<br> <br> <br> <br> You can tell this to be the case with her induction into the IPF Corridor of Fame.<br> <br> After all, he began lifting weights within the fourth grade, <br> <br> after rising to be 5’5″ tall and 225lb. From there he has gone on to <br> <br> be one of many strongest lifters on the planet.<br> <br> <br> <br> As a holder of the world report for squat within the 220lb weight division, Joe Sullivan is among the finest <br> <br> powerlifters on the planet.<br> <br> Abbey Stockton made a reputation for herself within the Nineteen Thirties and <br> <br> ’40s, making her one of many greatest pioneers in feminine powerlifting.<br> <br> <br> <br> She discovered success in touring with her <br> <br> husband, and a pal, across the Los Angles area. With a outstanding document of wins and accolades, Jennifer Thompson is known for her technical proficiency and consistency in lifting.<br> <br> She has become a task model for aspiring lifters, showcasing the importance of hard work and dedication in attaining one’s goals.<br> <br> <br> <br> She has not let consuming restrictions meddle <br> <br> with her capability to hit world records and hone her abilities.<br> <br> She has strung together a collection of performances in her <br> <br> 6 years lifting that previews a protracted reign as top-of-the-line <br> <br> ever. Canadian powerlifter Jessica Buettner has really <br> <br> come into her personal as top-of-the-line 158lb powerlifters on the planet.<br> <br> <br> <br> Stefanie talks about one period, where although <br> <br> she had a low again ache, she continued pushing her body with heavy <br> <br> sumo deadlifts. Simply put, Stefanie’s training isn’t written&nbsp;‘in stone.’ She’ll change and <br> <br> adapt her coaching routines as her targets change. This <br> <br> ensures that she stays on prime of her sport in powerlifting and <br> <br> competitions. Andrea Thompson set the women’s log carry world document, hoisting a 140 kg.<br> <br> An extremely sturdy weightlifter from China, identified for her world records <br> <br> within the super heavyweight category. We scoured Instagram for girls who redefine toughness and lead by instance <br> <br> of their lifting and their mindsets, and we weren’t disappointed.<br> <br> <br> <br> Dr Brendon Stubbs, a leading researcher in physiotherapy at <br> <br> King's School London, stated there was an increase in uptake of the game among ladies within the last 10 years.<br> <br> For this week’s evaluation, I wished to see <br> <br> if there was any relationship between a lifter’s age and goodlift points.<br> <br> <br> <br> Get in touch with us through our contact form or through e-mail [email&nbsp;protected] for extra details about Food <br> <br> For Fitness and the method to get began with a nutrition plan designed on your <br> <br> life-style. Aesthetic goals might be what get you began but hitting efficiency goals are <br> <br> what keep you hooked. You’ll marvel how far more weight <br> <br> you could raise and what your potential could be.<br> <br> Studies have proven that weight bearing activity can greatly help retain bone density and protect against muscle atrophy (loss) as we grow old.<br> <br> <br> <br> Plus, should you get pleasure from it, you won’t be tempted to skip a workout.<br> <br> Common weight coaching beats a once-in-a-blue-moon, half-hearted plod <br> <br> on the treadmill each time. There are few places in today’s day and <br> <br> age the place the division of the sexes is still so obvious <br> <br> than at a chain health club.<br> <br> <br> <br> References: <br> <br> <br> <br> <br> http://cathoconnect.com.au/@raymundomcdono <br> <br> <br> http://iskame.bg.cm/@cortneyayo4771 <br> <br> <br> https://dooplern.com/@ahmed528807576?page=about <br> <br> <br> https://dating.hyesearch.com/@corey01y704457 <br> <br> <br> https://sound.co.id/santosmosby45 <br> <br> <br> https://kimclasses.com/@ethankirklin1?page=about <br> <br> <br> https://playidy.com/@kwpelana903693?page=about <br> <br> <br> http://modulysa.com/angelinaschoen <br> <br> <br> https://tovegans.tube/@roslynpressley?page=about <br> <br> <br> https://www.propose.lk/@jaclynforeman7 <br> <br> <br> https://djtime.ru/lisasolis28132 <br> <br> <br> https://24frameshub.com/@angelinekosovi?page=about <br> <br> <br> https://fototik.com/malissabranden <br> <br> <br> https://filuv.bnkode.com/@martipackard26 <br> <br> <br> https://lensez.info/wallaceatherto <br> <br> <br> https://fototik.com/malissabranden <br>

Additionally generally referred to as "ass to grass" squats, some <br> <br> individuals believe that is the one correct approach to <br> <br> squat. Your particular person capacity to squat is highly dependant in your anatomy.<br> <br> The hip joint is a ball-and-socket joint that can transfer in all three planes of path.<br> <br> Brett Williams, NASM-CPT, PES, a senior editor at Men's Well Being, is a licensed trainer and former pro football participant <br> <br> and tech reporter.<br> <br> A style of squat you might wish to think about including to your rotation is half squats.<br> <br> These squats require you to lower your physique down in order <br> <br> that your thighs are parallel to the ground (this is also called squatting "to parallel").<br> <br> While the name could level to a lesser exercise, half squats <br> <br> have a reliable place in any power training <br> <br> program. Just like ankle mobility, good hip mobility is a should for the pistol squat.<br> <br> <br> <br> <br> <br> Performing half squats intentionally also can help you push past <br> <br> strength plateaus. The first set was for 15 reps per leg, which was what <br> <br> started to really take me outdoors of my comfort <br> <br> zone, greater than my typical rep rely. Then he pushed me <br> <br> to 70 kilos for 12 reps. "To build as a lot muscle as attainable, the lower the reps get, the heavier the load gets," he explained.<br> <br> <br> <br> SOMETIME DURING THE second set of Bulgarian break up squats, I realized I was in trouble.<br> <br> <br> <br> When it comes to energy training, squats are one of the fundamental workouts that may help construct decrease physique strength, improve stability, and enhance mobility.<br> <br> Two widespread variations of the squat are the&nbsp;half squat and the full <br> <br> squat. Every of those workouts presents distinctive advantages <br> <br> and challenges. In this article, we'll explore the variations between a half squat and a full <br> <br> squat, along with the half squat advantages and <br> <br> tips about the method to carry out a half <br> <br> squat train successfully.<br> <br> This is in contrast to a full squat, the place you bend your knees <br> <br> deeper, usually going past parallel to interact a bigger range of movement.<br> <br> Exhale and push by way of your heels to increase your legs to return to the <br> <br> starting position. You ought to feel the load going through <br> <br> your glutes and quads.Repeat for the specified variety of repetitions <br> <br> or time. This motion puts your knees at a 45-degree angle with your thighs parallel to the <br> <br> bottom (a quarter-stance squat). Full squats take your <br> <br> hips much nearer to the ground and put your knee angles to 90 degrees or more.<br> <br> <br> <br> Also, trying up or down can put your neck in an unsafe place.<br> <br> If you've deep hip sockets, you may be restricted in how far you possibly can decrease <br> <br> yourself. However, it’s possible to work on your mobility to increase <br> <br> the depth of your squat to your pure ability.<br> <br> The quad engagement throughout one-and-a-half squats is second to none, because of the additional half-squat and extended time underneath rigidity.<br> <br> <br> <br> When searching for core workouts on-line, you may encounter a wide selection of unusual and impressive routines designed to strengthen your core.<br> <br> Nonetheless, amidst all these choices, it is simple to overlook th...<br> <br> Effects of squat training with totally different depts on decrease limb muscle volumes – relative enhance in 1RM,<br> <br> measured as a percentage increase in 1 repetition max <br> <br> (Kubo et al., 2019). Full squats are key in an athlete’s movement coaching to establish <br> <br> a great basis. This permits for the event of physical qualities later down the road, which <br> <br> can increase the scale of the sails and, due to this fact, the ship’s potential.<br> <br> <br> <br> Fortunately, my coach wasn’t just trying to crush me into the fitness center ground; he had a reason for pushing me to make use of extra weight.<br> <br> <br> <br> "Those are the workouts that really allow you to grow," he mentioned.<br> <br> <br> <br> But now that I Am getting a bit older, I'm attempting to add a give attention to constructing <br> <br> muscle in protected, sustainable ways that don't always have <br> <br> me pushing my max. I walked (okay, limped) away from this <br> <br> exercise (after a couple of minutes sitting all the way down to catch my breath) with 4 classes.<br> <br> Adding a one-and-one-half rep squat into your leg day <br> <br> routine will help you build power and muscle. Nonetheless, if you would like to reap all the benefits, I advise you to take this guide to coronary heart and carry out the squat as supposed.<br> <br> Avoid the frequent errors, and you’ll see a massive distinction.<br> <br> <br> <br> References: <br> <br> <br> <br> <br> https://tovegans.tube/@roslynpressley?page=about <br> <br> <br> https://frontbook.in/tawnyacartwrig <br> <br> <br> https://rentgirlsbd.com/@julietfreitas <br> <br> <br> https://speeddating.co.il/@kassiemanjarre <br> <br> <br> https://media.izandu.com/@fdpsommer27703?page=about <br> <br> <br> https://will-you-marry-me.info/@hirambanvard58 <br> <br> <br> https://islamicfeed.com/hansfregoso57 <br> <br> <br> https://massivemiracle.com/@staceydiehl59?page=about <br> <br> <br> https://bitcupid.co/@sadieherman84 <br> <br> <br> https://afritunes.net/helenakers834 <br> <br> <br> https://whatsohot.com/@arahanigan8751?page=about <br> <br> <br> https://elladate.ng/@mickimalm08099 <br> <br> <br> https://lesla.com/@quinn60p236127 <br> <br> <br> https://play.future.al/@youngp77814413?page=about <br> <br> <br> https://charmz.app/@montybladen035 <br> <br> <br> https://www.youtoonetwork.com/youtootube/@dellfiore31294?page=about <br>

I mean, even with an skilled lifter, I don't ever say recover from the midfoot.<br> <br> <br> <br> To change between a excessive bar and a low bar or a front <br> <br> squat All three of these could presumably be taught at the identical time and they'll immediately know the method to differentiate between how to do.<br> <br> Yeah, that may be a belt squat, which can be acceptable in certain cases.<br> <br> I put a belt squat kind of in the identical place that I would actually like a leg press or something <br> <br> it isn't like a six or seven, I'm not. Obtain my free Progressive Overload Information to <br> <br> maximize your progress within the health club and <br> <br> build energy and measurement. Alan Thrall and Greg Nicholas each seem to <br> <br> say comparable things about pushing your ft through the floor whilst digging your traps into the bad.<br> <br> To understand this concept, we can illustrate it using some imaginary numbers.<br> <br> <br> <br> <br> <br> The Critically Sturdy Intermediate Program calls for <br> <br> lots of squats and solutions with massively strong legs.<br> <br> To ascend, drive your knees out and hold your chest up to return to <br> <br> your beginning place. I begin with my grip extensive and move in as my shoulders loosen. A closer grip coincides with a tighter setup, which <br> <br> is important for progressively heavier units. Weightlifting Belts <br> <br> are the next factor to purchase.<br> <br> If it strikes back to your ankles, it'll pull you back, you’ll feel like falling backwards and have to take <br> <br> a step back. Hold the bar over your mid-foot when you <br> <br> Squat. Your back angle is appropriate if the bar strikes <br> <br> over your mid-foot. The bar is balanced when it begins,<br> <br> strikes and ends over your mid-foot. This is <br> <br> regardless of how excessive or low you set the bar in your again, or how long or quick your thighs and torso are.<br> <br> Focus on moving the bar in a vertical line over your mid-foot and your again angle will deal with itself.<br> <br> <br> <br> This lower bar position encourages a extra <br> <br> ahead lean, shifting the emphasis in the course of the glutes and hamstrings.<br> <br> The increased hip flexion and decrease heart of gravity permit <br> <br> for larger hamstring involvement in hip extension. As the squat is a multi-joint exercise, you need to have a point of joint <br> <br> mobility and suppleness for each squat variations.<br> <br> There are many squat variations, ranging from entrance squat, back squat by way of to the low-bar and high-bar squats.<br> <br> Each squat variation has distinctive benefits and downsides relying on your specific objectives and your ability.<br> <br> One examine in contrast the squat biomechanics of the safety bar,<br> <br> high bar, and low-bar squats. The research was interested <br> <br> in trying on the "sticking point" of the squat.<br> <br> The examine discovered no significant variations in muscle activation of the gluteus <br> <br> maximus, vastus lateralis, and biceps femoris between the <br> <br> three squat variations in the course of the sticking area.<br> <br> When performing the high bar squat, the bar starting place rests on the <br> <br> upper traps, and the lifter has a more upright torso, permitting for a higher <br> <br> range of motion.<br> <br> Nonetheless, forward knee journey is all-but unavoidable,<br> <br> which suggests excessive bar squats could cause knee stress, especially if you have longer-than-average femurs or are quite tall.<br> <br> <br> <br> Nevertheless, when well-developed, the higher traps should present all of the padding you need,<br> <br> even for actually heavy excessive bar squats. Deadlifts and power cleans may <br> <br> involve extra muscular tissues, however squats aren’t referred to as the king of workout routines for nothing.<br> <br> Yeah, and I assume it is highly effective as a result of once I learned starting power I did it from the book.<br> <br> Then I went to see a beginning power coach right here, cody Anino, here in Connecticut.<br> <br> <br> <br> <br> <br> Your knees will come more forward and your hips will transfer less back.<br> <br> Don’t Squat along with your knees and toes pointing straight ahead.<br> <br> This puts your stomach in the way in which of your legs and blocks you from breaking parallel.<br> <br> Your thighs will smash the front of your hips towards <br> <br> your hip bone.<br> <br> And your legs will turn out to be muscular when you Squat heavy.<br> <br> <br> <br> Low bar could additionally be better because you can go <br> <br> heavier, excessive bar as a result of the vary of motion is longer.<br> <br> <br> <br> But any Back Squatting beats not Back Squatting. But the low bar Squat is <br> <br> best to Squat as heavy as you possibly can. You’ll Squat <br> <br> 10-20% extra weight because you possibly can have interaction your hips more and maintain your chest up more easily.<br> <br> Olympic Lifters don’t Squat low bar as a outcome <br> <br> of the Squat just isn't a contested raise for them. They Squat to improve their Snatch and Clear &amp; Jerk.<br> <br> <br> <br> <br> <br> References: <br> <br> <br> <br> <br> https://mofity.com/iyishannan6916 <br> <br> <br> https://music.16loop.com/jackieocampo7 <br> <br> <br> https://mostreams.com/candyrawls414 <br> <br> <br> https://sing.ibible.hk/@elvismoralez1?page=about <br> <br> <br> https://nrisoulmate.com/@lakeshaleahy51 <br> <br> <br> https://www.videosharingcenter.com/@stacy12b441356?page=about <br> <br> <br> https://www.2heartsdating.com/@daveoster5542 <br> <br> <br> https://www.meetgr.com/@hildegardegaut <br> <br> <br> https://plusliberia.com/nilamedley8215 <br> <br> <br> https://kimclasses.com/@ethankirklin1?page=about <br> <br> <br> https://datingmywish.com/@homertreadwell <br> <br> <br> https://mybeautytube.tv/@athenafinniss?page=about <br> <br> <br> https://blackvision.co.uk/@dessiepichardo?page=about <br> <br> <br> https://streamifly.com/@sibylnaquin47?page=about <br> <br> <br> https://music.afrisolentertainment.com/roxiestarks080 <br> <br> <br> https://9jadates.com/@concettaparkma <br>

This versatility makes it a priceless device for targeting specific muscle <br> <br> fibers and promoting balanced improvement. If barbell bench presses hurt your shoulders, attempt <br> <br> using dumbbells as an alternative. The iso lateral chest <br> <br> press vs bench press debate doesn’t have a definitive reply.<br> <br> The greatest train for you is the one that fits your particular person wants, targets, and preferences.<br> <br> <br> <br> Experiment with each exercises, hearken to your body, and choose the one which <br> <br> helps you achieve your desired outcomes.<br> <br> <br> <br> The flat bench press is usually thought of to be the superior train for building general chest mass as it targets all portions of the pectorals.<br> <br> For optimal results, consider incorporating each the bench press and landmine press into your exercise routine.<br> <br> <br> <br> Bench urgent may be hard on your elbows, especially in cold climate, if you are an older lifter or use heavier weights.<br> <br> <br> <br> Also, the floor press will work your triceps and <br> <br> allow you to improve any sticking level you may have in the bench press.<br> <br> <br> <br> Its major operate is stabilizing your shoulder blades throughout <br> <br> bench presses. A lot is occurring through the bench press however, despite the complexity of the motion, it’s <br> <br> nonetheless potential to determine the main bench press muscles <br> <br> worked and, as a result-developed. The slight change in form and muscle recruitment supplied by the trap <br> <br> bar is sufficient to stimulate new muscle progress and <br> <br> allow you to push via plateaus. As we have already established, the bench press works your chest like no different exercise actually can. Considering how crucial the chest is <br> <br> for having an aesthetic, robust chest, concentrating on your <br> <br> chest with some kind of flat press is a necessity.<br> <br> <br> <br> <br> <br> It really depends how close the bar is to your chest how <br> <br> sturdy your triceps are, how much legdrive you get from regular benching etc.<br> <br> By timing this carry similar to the bench press, we can work to build urgent power and <br> <br> locking abilities, particularly with lifters who wrestle to <br> <br> complete the bench press past the midpoint. In this way, <br> <br> neither a bench nor supports are used to take away the bar or go away it.<br> <br> <br> <br> If you are a newbie or have shoulder issues, the hammer power press is a safer <br> <br> and extra suitable option. The lure bar bench press is a good way to develop your chest even if you wrestle with shoulder ache.<br> <br> Even if shoulder pain is not a limiting issue, impartial grip bench <br> <br> pressing is a great variation that can complement and supply direct carryover to <br> <br> your common bench press.<br> <br> The seated chest press, however, restricts the vary of movement as a <br> <br> result of fixed place of the seat, limiting the involvement of the triceps.<br> <br> The chest press is usually performed with <br> <br> lighter weights and in a hard and fast movement path. The bench press,<br> <br> then again, is typically carried out with heavier weights and is done in a free range of motion. The fan-shaped muscle <br> <br> contributes to numerous arm motions and plays a significant position in pressing the bar up and controlling it on the method in which down. Our <br> <br> pecs don’t receive the identical stretch from a flooring press as a end result of limited range of motion, however <br> <br> the train develops your lockout strength and leads to muscle development.<br> <br> As A Substitute of the bar going via a full vary of <br> <br> motion, the bar will cease when your elbows hit the bottom.<br> <br> <br> <br> The trap bar has turn into so readily available at commercial gyms and reasonably priced for home gyms, that you would possibly <br> <br> as nicely use it in as some ways as you can. The bench press is usually thought of simpler <br> <br> for energy improvement than the seated chest press. The larger range of movement and muscle activation within the bench press allows for heavier <br> <br> weights to be lifted, promoting higher power gains. Steven is an authorized personal coach and <br> <br> fitness fanatic based in Los Angeles. He launched Steven Fitspot in 2024 to share his love of well being and wellness with others.<br> <br> On his blog, Steven offers helpful workouts, nutrition tips,<br> <br> and motivational recommendation to help his readers keep lively and achieve their fitness objectives.<br> <br> With 10 years of expertise in the business, he has educated purchasers of all ages and skills.<br> <br> <br> <br> Massive chesticles are a sought-after aesthetic, and the bench press can positively help you get there.<br> <br> There isn't any need to choose between these exercises – each deserve <br> <br> a spot in your break up or whole-body workouts. You won’t really <br> <br> feel this variation much in your chest and may not carry as a lot <br> <br> weight, but that is still a very useful exercise. This <br> <br> incline puts somewhat more stress in your higher chest, also known as the clavicular head of the pectoralis main. The Rotator cuff muscles <br> <br> are the collective term for the stabilizer <br> <br> muscular tissues in your shoulder joint. It’s a staple of bodybuilding training and one of the three huge <br> <br> lifts contested in the sport of powerlifting. As we now <br> <br> have already discussed, the tucked elbows mean that <br> <br> more of the load is placed on your triceps.<br> <br> The only problem is that in industrial gyms and residential gyms alike, the trap <br> <br> is far more frequent and versatile. The majority of you reading <br> <br> this have already got access to a entice bar in some way, the same cannot <br> <br> be stated for a swiss bar. Some are loaded with common weight plates, like the <br> <br> one utilized by Philip in the picture above, and others have a weight <br> <br> stack on which you choose how a lot weight you <br> <br> need to use by moving a pin. Some machines permit you to set the incline of the bench to be able to target your upper chest with incline chest presses, or your decrease chest with decline presses.<br> <br> The chest press and the bench press are both compound exercises, meaning <br> <br> that they work a number of muscular tissues at the identical time.<br> <br> <br> <br> Bear In Mind to regulate the load and repetitions based on your individual fitness stage and objectives.<br> <br> That said, you can add a quantity of things that can make your bench press <br> <br> exercises extra snug or productive. They are every bit as helpful <br> <br> for general chest improvement and are usually a little easier on your shoulder joints.<br> <br> It’s one of the best exercises for developing muscle dimension and power, and additionally it is an excellent measure of performance.<br> <br> <br> <br> <br> <br> References: <br> <br> <br> <br> <br> https://www.eltube.vip/@quyenzaragoza9?page=about <br> <br> <br> https://peonymatch.com/@nataliei727707 <br> <br> <br> https://beatsong.app/tamierevell341 <br> <br> <br> https://sound.aqn.me/quyenfields188 <br> <br> <br> https://forybto.com/alvarocalvert <br> <br> <br> https://flixwood.com/@groversouthwic?page=about <br> <br> <br> https://www.europeamericavideo.com/@robindelaconda?page=about <br> <br> <br> https://www.stayr8.com/@fannymacdonald?page=about <br> <br> <br> https://sound.digiboo.ru/fostercorbin29 <br> <br> <br> https://cloveebiz.com.ng/@deniceumberger?page=about <br> <br> <br> https://ott.saikatinfotech.com/@tamarakzt6108?page=about <br> <br> <br> https://vigilanteapp.com/@magnoliabolden?page=about <br> <br> <br> https://ott.saikatinfotech.com/@hazelvalliere?page=about <br> <br> <br> https://media.labtech.org/@cindiwaite488?page=about <br> <br> <br> https://sound.co.id/santosmosby45 <br> <br> <br> https://www.depvl.net/scarletthollid <br>

Coach Horton has 20 years of experience coaching elite degree <br> <br> athletes at faculties like the College of Tennessee and Georgia Tech.<br> <br> <br> <br> He has additionally written loads of applications for different coaches and friends and family.<br> <br> Rounding the again places lots of stress on the spine and can be very dangerous&nbsp;if <br> <br> not corrected.<br> <br> For instance, the power to carry heavy groceries, furnishings or baggage, while avoiding injury.<br> <br> Remember, it is a lot better to obsess over good kind than how a lot weight you'll have the ability to lift.<br> <br> Use these 50 finest deadlift ideas for novices that will help you achieve the best type potential.<br> <br> If your grip, forearms, or again give out, you probably can instantly drop the weight.<br> <br> <br> <br> Trying for a Romanian deadlift various with bad again points in mind?<br> <br> This posterior chain blaster is light on the backbone but aggressive to <br> <br> the same muscle groups that are blasted during a Romanian deadlift.<br> <br> While the standing cable pull-through is a extremely effective Romanian deadlift alternative, it is somewhat awkward-looking to do within the gym.<br> <br> <br> <br> For less assured fitness center goers, you may want to strive one <br> <br> other Romanian deadlift alternative until you are feeling <br> <br> extra comfortable. The single-leg Romanian deadlift is an different choice <br> <br> to the Romanian deadlift that increases strength, stability, and coordination. I would not suggest doing good mornings except you might <br> <br> be pretty competent with various complicated barbell actions,<br> <br> like the back squat, entrance squat, and deadlift.<br> <br> <br> <br> It doesn’t matter how a lot, all that matters is that <br> <br> you just persist with your training and attempt to <br> <br> progressively add weight every week until you can’t.<br> <br> But, the adverse effects of processed food will at all times win over <br> <br> weight training. Whether Or Not it's for business, romance, <br> <br> or yourself, the deadlift comes to the rescue. One necessary <br> <br> purpose of the deadlift is to keep you lean, robust,<br> <br> and functional.<br> <br> As you lower and lift the dumbbells, they want to keep inside an inch or two of your legs.<br> <br> Put Together to maximize your gains with our unique 12-week hypertrophy coaching program.<br> <br> <br> <br> Select between a 4 or 5 day coaching split and acquire 2-12 <br> <br> pounds of muscle over ninety days... In either case, one of the ways <br> <br> I like to use them is with a unilateral squatting <br> <br> motion, such as cut up squats or lunges. Hold a <br> <br> dumbbell in each hand, with arms extended in entrance of your thighs, in an overhand grip.<br> <br> If you’re in search of a problem, do this single-leg RDL alternative.<br> <br> The block deadlift is a Romanian alternative that allows you to raise extra weight than the RDL.<br> <br> <br> <br> Heavier hundreds (up to 85% of 1RM) are really helpful for lower reps (8-10 reps) to give attention to power and hypertrophy.<br> <br> Whether you’re aiming to reinforce your power, optimize your training routine, or maximize your fitness center funding,<br> <br> you’ve landed on the right information for dumbbell compound workouts.<br> <br> <br> <br> Having a solid core is crucial to lifting more and constructing useful strength.<br> <br> <br> <br> There a few things you need to hold in mind to keep away from accidents <br> <br> when doing deadlifts. Conventional deadlifters ought to think about lure bar deadlifts instead of conventional <br> <br> deadlifts. "The entire core is working from the second the bar comes off the ground, till the moment you place it again down," in a deadlift, Khan says.<br> <br> <br> <br> The dumbbell model of the deadlift locations extra concentrate <br> <br> on the glutes than the barbell version of the train. To make certain that they're totally activated, remember to maintain the dumbbell lined up <br> <br> with your heels and sit again as you descend. If <br> <br> you’re in pain or compromising your kind simply to carry heavier weights, you would be putting your self at risk of injury, Kasen notes.<br> <br> As the name suggests, the staggered-stance deadlift variation has your legs staggered.<br> <br> Stand with your feet hip-width apart after which step one <br> <br> leg behind you. Hold most of your weight in your entrance leg as you decrease and raise <br> <br> the dumbbells. It may additionally be robust to fix muscle imbalances&nbsp;with the barbell <br> <br> deadlift since you aren't working on both sides independently, <br> <br> but rather, working every little thing in unison on the bar.<br> <br> <br> <br> <br> <br> References: <br> <br> <br> <br> <br> https://media.izandu.com/@cathernfelix27?page=about <br> <br> <br> https://psmedia.ddnsgeek.com/rosalynswinbur <br> <br> <br> https://studynest.site/@ashleemei86878?page=about <br> <br> <br> https://datez.pro/@dorissnider532 <br> <br> <br> https://www.so-open.com/@octaviabrose63 <br> <br> <br> https://quickdate.click/@normannze12626 <br> <br> <br> https://awishmusic.com/gabrieleblank <br> <br> <br> https://richistv.com/@bobsherrard07?page=about <br> <br> <br> https://tiktok.dnacceler.com/@silasvanguilde?page=about <br> <br> <br> https://speeddating.co.il/@kassiemanjarre <br> <br> <br> https://addisstream.com/@lorraineharden?page=about <br> <br> <br> https://soundcashmusic.com/joleenchaffey7 <br> <br> <br> https://owangee.com/@maebundy045062 <br> <br> <br> https://kupido.kosari.net/@susanchacon535 <br> <br> <br> https://media.labtech.org/@cindiwaite488?page=about <br> <br> <br> https://crownmatch.com/@brethannaford <br>

The greatest assist and sturdiness on your heaviest lifting days, whether or not you’re into powerlifting, bodybuilding, <br> <br> CrossFit, Olympic lifting, or identical to heavy lifting.<br> <br> <br> <br> Our weightlifting belts provide incredible assist when performing any decrease <br> <br> body movements and back workouts. If you’re somebody <br> <br> who plans to do movements like the snatch and clear &amp; jerk, both as a result <br> <br> of you’re an Olympic weightlifter or Crossfitter,<br> <br> you need a weightlifting belt. Many bodybuilders and physique athletes <br> <br> favor weightlifting belts as well. All of Rogue's health equipment is fairly darn good, however their leather-based weightlifting <br> <br> belts are easily a few of our favorites.<br> <br> The Powertec Belt Squat is engineered with premium-grade metal building, ensuring unmatched sturdiness and stability beneath heavy <br> <br> masses. This heavy-duty design guarantees clean operation, long-lasting efficiency, and the ability to deal with intense training classes with ease.<br> <br> Nonetheless, keep away from relying on it too early—build a powerful foundation first.<br> <br> A lifting belt enhances performance, however correct method and core strength ought to all the time come first.<br> <br> <br> <br> <br> <br> Over time, as you achieve confidence and experience, gradually incorporate the <br> <br> belt into heavier lifts. Olympic lifting belts are best when engaged with the core muscles.<br> <br> <br> <br> As you lift, actively contract your belly muscular tissues <br> <br> towards the belt.<br> <br> It has a single-buckle design making certain it won’t come undone and you won’t lose rigidity at the backside of a squat.<br> <br> It is fully adjustable with 10 rows of holes, guaranteeing <br> <br> you get that snug fit for optimum help regardless of your waist measurement.<br> <br> <br> <br> It’s built for efficiency with a uniform four-inch width profile that’s been vouched for by powerlifters, Olympic lifters, and practical athletes.<br> <br> Made from top-notch nylon, this belt is sturdy but doesn’t get in the way of your <br> <br> movements due to its thinner design. Now that you know the variations, you might be wondering how to choose which lifting belt is greatest in your particular state of affairs.<br> <br> Powerlifters and weightlifters are required to comply with <br> <br> certain rules round belt specifications by their governing sporting bodies.<br> <br> <br> <br> <br> <br> The benefit of this is to offer ample back assist while <br> <br> reducing front materials that would intervene with Olympic lifts.<br> <br> It can also improve comfort when bending down and stepping into place.<br> <br> Deciding between a powerlifting and weightlifting belt <br> <br> is going to depend upon the types of activities you intend on doing <br> <br> within the gym, both now and in the future. In this article, I’ll discuss the key variations between these powerlifting belts vs weightlifting belts, and what <br> <br> you have to think about before shopping for a lifting belt.<br> <br> <br> <br> This weight lifting belt is made out of high-quality nylon materials and options durable velcro for <br> <br> fastening. We're confident you may love our premium-grade quick-locking belt, and we <br> <br> offer a lifetime substitute guarantee.<br> <br> It permits novices and buffs to carry out <br> <br> quite lots of lifting duties. Flexibility is the key if you need to assume deep <br> <br> positions in a snatch or clean. Weightlifting belts have found <br> <br> their place among the many gear of selection for <br> <br> many power athletes, particularly those who have interaction in Olympic <br> <br> weightlifting and powerlifting. For these looking for more sturdiness and rigidity, leather-based <br> <br> belts are the go-to alternative. These belts provide robust help and are designed to resist <br> <br> heavy loads. We believe that should you're just starting out, you could wish to attempt lifting and <br> <br> not using a belt first. This will allow you to to get a feel for the way your physique strikes and what sort of support you need.<br> <br> <br> <br> <br> <br> Many seasoned athletes emphasize attempting out different belts to seek out the one which works best for you.<br> <br> Consider whether you want a belt primarily on your one-rep max lifts <br> <br> or for all-around assist throughout intense MetCons.<br> <br> <br> <br> A belt that’s too extensive or thick would possibly really feel restrictive, especially when you have a shorter <br> <br> torso, whereas a belt that’s too small won’t provide the support you need.<br> <br> Equally, there may be cases the place though the usage of a weight belt could <br> <br> also be warranted from a motion standpoint, it is in all probability not from a task standpoint.<br> <br> Weight belts have in some coaching populations <br> <br> turn out to be simply a half of the uniform of a gym goer. It’s no secret that Rogue Fitness merchandise could be a bit costly, but if you're looking for a leather-based belt then there is no other possibility other than the Rogue Ohio Lifting Belt.<br> <br> <br> <br> <br> <br> Not all belts are created equal, and choosing the proper one <br> <br> is decided by your targets. Now that we’ve coated why belts could be helpful, let’s talk about when you really want one.<br> <br> First of all, you can’t be sure if the evaluation is <br> <br> sponsored or not because many individuals don’t <br> <br> disclose that information although they should. If the review is sponsored, you have no way of figuring out if the individual genuinely <br> <br> likes the product or if they’re raving about it as a result <br> <br> of they’re paid to take action. Continuing with <br> <br> the point above, sure, you want to squat with a belt, however <br> <br> solely after you've constructed up sufficient of your <br> <br> individual energy, energy, and posture. Some folks suggest wearing a belt from the very <br> <br> starting, while others recommend waiting until you are more skilled.<br> <br> <br> <br> Utilizing them appropriately can enhance your lifting <br> <br> performance and stop injuries. This belt is made <br> <br> from premium leather, which suggests you're going to <br> <br> get excessive ranges of stability, sturdiness, and performance.<br> <br> The lever is made by athletes for athletes, and will keep safe even beneath the heaviest <br> <br> of hundreds, and provides a truly custom match for serious lifters.This belt is IPF and USAPL accredited.<br> <br> <br> <br> They provide more support than weight lifting belts, which is the key function of wearing <br> <br> a belt on those lifts.<br> <br> <br> <br> References: <br> <br> <br> <br> <br> https://www.youtoonetwork.com/youtootube/@verlenewendt00?page=about <br> <br> <br> http://modulysa.com/henriettacadle <br> <br> <br> https://shuttershare.io/@jonathonpeak65?page=about <br> <br> <br> https://app.boliviaplay.com.bo/ebonybhj452556 <br> <br> <br> https://rapostz.com/@lawerencebueno <br> <br> <br> https://megapersonals18.com/@staceyfortin3 <br> <br> <br> https://www.globalshowup.com/@troyroemer5948?page=about <br> <br> <br> https://speeddating.co.il/@ethanbarcenas5 <br> <br> <br> https://www.kukustream.com/@darciocasio10?page=about <br> <br> <br> https://dhivideo.com/@janbrookshire?page=about <br> <br> <br> https://hipstrumentals.net/antoine208437 <br> <br> <br> https://dukaanmusic.online/carlokohlmeier <br> <br> <br> https://ethiosmartacademy.com/@karriprovost03?page=about <br> <br> <br> https://afromonsta.com/arnettezeigler <br> <br> <br> http://demo.sunflowermachinery.com/beverlyfihelly <br> <br> <br> https://www.statusvideosongs.in/@fredaharkins6?page=about <br>

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