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21 Days to Fit and Lean: Three-Week Workout Plan

《弗鲁特维尔车站》(Fruitvale Station)是另一部出色的故事片处女作,由瑞安?库格勒(Ryan Coogler)执导。这部影片的主题是赤手空拳的22岁黑人奥斯卡?格兰特(Oscar Grant)在加州奥克兰与一名白人交警发生冲突而遭到误杀,这本来可以成就一部纪录片。库格勒有更好的想法,将这个真实事件加以戏剧化改编,并在很大程度上进行了虚构,讲述了奥斯卡死亡前一天的生活。饰演这个角色的是迈克尔?乔丹(Michael Jordan),他的表演能让你心碎,也能令人欢乐不已,有时是两者兼具。
It predicts index funds, or those that track commodities indices, to be back in the agricultural market in the second half of 2017, as they look for a hedge against inflation.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—市场日益细化 家具行业面临内部洗牌 because that's the day that most people just completely give up on their fitness resolutions.) Here's the good news: We've come up with a 21-day shape up workout plan that you'll love so much, you won't wanna ditch it.

Here's how it works. Each week, you'll do six workouts (none of them last more than about half an hour!):
-Two total-body toning routines
-Two fat-blasting interval workouts
-Two easy recovery sessions

他们现在对阵克里夫兰和波士顿时的人员对位看起来顺眼多了。
1. “暂时没有名字的泡沫”引发30年来的最大规模崩盘

More: 傲人的财务业绩和令人炫目的新科技,或许已足以让这位钢铁般坚定的苹果首席执行官赢得英国《金融时报》2014年年度人物(Person of the Year)的称号。但库克阐述自己价值观的勇气,同样让他与众不同。

Total-Body Toning Routines – 2x a week
Reps: 12 – 15 per move
Sets: 1 set during week 1, 2 sets during weeks 2 and 3

Moves:
Plank with Alternating Leg Lift
Wood Chop with Resistance Band
Dumbbell Squat and Overhead Press
Romanian Deadlift
Bent-Over Row
Dynamic Lunge

Fat-Blasting Intervals – 2x a week
Do the following three moves back to back with no rest in between. That's 1 interval. 
Rest for one to two minutes between intervals
Complete as many reps of each move as you can in the prescribed amount of time.

Week 1: 20 seconds per move, 5 intervals
Week 2: 30 seconds per move, 6 intervals
Week 3: 40 seconds per move, 7 intervals

Moves:
Mountain Climber
Lateral Shuffle
Jump Squat

Results-Enhancing Recovery – 2x a week
Do the following three moves in the order shown. Repeat two or three times.

Moves:
Hip Flexor Stretch
Double Hip Extension
Standing Chest Stretch
Floor I-Position Raise

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