#扇贝打卡# 扇贝英语听力特训第420天：完成5句听力，明天继续 https://t.cn/RCniHKa
Squeeze your glutes. Sit up straight and clench the muscles of your lower back and bum. Keep squeezing for 30 seconds and release for 30 seconds. Do as many reps as you can or aim to do a certain number each hour. This can build and sculpt your glutes.
久坐建议：挤压臀大肌。坐直并抓紧后背下方的肌肉和臀部。紧抓半分钟，放松半分钟。尽可能多做几次或每小时定额。这能让臀大肌得到锻炼与塑形。
Squeeze your glutes. Sit up straight and clench the muscles of your lower back and bum. Keep squeezing for 30 seconds and release for 30 seconds. Do as many reps as you can or aim to do a certain number each hour. This can build and sculpt your glutes.
久坐建议：挤压臀大肌。坐直并抓紧后背下方的肌肉和臀部。紧抓半分钟，放松半分钟。尽可能多做几次或每小时定额。这能让臀大肌得到锻炼与塑形。
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双面擦拭，刷锅不沾油，丰富泡沫，强力去污擦拭不留痕，经久耐用，易清洗，适用广泛，轻松去污好生活.
【劵值】10【券后价】 9.9
淘囗令《SKJO02wxTAf《
长按全选复制全部，打开【手淘】领券
# 1.3浜?<\/span>##张杰挑战者联盟#
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采用高硼硅玻璃，耐高温、防爆，精分一体式过滤壶，居家办公必备泡茶神器，多款可选随心随意！
【劵值】20【券后价】 19.9
淘囗令《4X4902wxBoM《
长按全选复制全部，打开【手淘】领券
# 22.2浜?<\/span>## #
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