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Cake day: November 14th, 2023

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  • The first good thing that worked for me was learning a proper, gopnik style deep squat. Start with finding your comfortable depth, and hold it down for a 30s…1 min, few reps with a couple min break in between. Put your elbows on the inside of knees and gently push them outward, placing palms in a prayer gesture. Don’t forget deep, diaphragmal breathing. Try to hold lumbar spine in a neutral position, don’t overextend or slouch into pseudo depth. Keep feet flat, try to make sure there isn’t a single spot holding most of the weight (like pushing forward and placing weight on the toes) Eventually as your body adapts, start adding more motion: deep squat and gently roll your ankles. Hold your toes and raise hips until your knees are in full extension, then slowly go back. Try to do Cossack squats. Stretch and gently work on hip abductors and flexors.

    Since it’s office work, your neck and shoulders are probably angled forward a bit. Use towel exercises and stretch shoulders, discover mobility range that’s hidden from you.

    Most importantly, be honest about your ability. Don’t push it, breathe deep, be gentle and try to relax instead of fighting the pressure.

    There are some YouTube channels giving simple but effective exercise advice, like Squat University and Workouts by David. They give decent overview of physiology and related dynamic exercises.


  • Unpigged@lemmy.dbzer0.comBanned from communitytoMemes@lemmy.mlzionazi libs b like "its good actually"
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    1 day ago

    I’ll dumb it down for you. The question you are asked is a yes/no type of question.

    The question is: Is Zaporizhzha and Kherson part of Donbass.

    You have choice:

    • Yes, Zaporizhzha and Kherson are Donbass.
    • No, Zaporizhzha and Kherson are not Donbass

    If you only can show where you gave one of those answers, I will concede. Not your strategic vision of how to wage a genocidal war, just a single question.












  • Unpigged@lemmy.dbzer0.comBanned from communitytoMemes@lemmy.mlzionazi libs b like "its good actually"
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    5 days ago

    fuelled by the inflow of foreign fighters and weapons from the Russian Federation, accounts for the majority of violations of the right to life in Ukraine over the last two years

    On April 12th 2014, a Russian citizen and FSB undercover officer Igor Strelkov led a group of Russian soldiers to take over Slov’yansk. Before that he was participating in annexation of Crimea which also leg to killings and torture of Ukrainian and Crimean tatar civilians and activists. He was later supported by regular Russian troops.

    Since 2022 Russian aggression destroyed hundreds of cities and towns, including but not limited to Bakhmut, Mariupol, Avdiivka, Vuhledar, Soledar, Popasna. They forced mobilisation of local civilians which lead to death of est. 20-25 thousands of forcefully mobilized civilians. How about morning them and not a fantasy of a report you can’t comprehend starting from the opening.