Nisfit
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The 2-Weeks-to-Flat-Abs Crunch Challenge!

It's been summer for a while now so it is high time that you finally start AND FINISH a fitness challenge. This one is easy - its two weeks, it starts slow and builds up, and you'll have a super-fit core by the end of it.

What are you waiting for?!

Clip it if you're ready to take the challenge :)

The V Crunch

Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
Repeat the crunch motion to complete one rep.

Runner's Crunch

Start on your back with your elbows resting on the floor at a 90-degree angle.
With your core engaged, roll up to almost sitting while bringing your right knee up to meet your left elbow. It should feel a little like running.
With control, straighten your leg as your slowly peel your back down, vertebra by vertebra, until your shoulders touch the mat last.
Alternate with your other leg to complete one rep.

Reverse Crunch

Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you.
Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.
This counts as one rep.

Diamond Sit-Up

Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
Slowly lower back to the starting position.
This counts as one rep.

Bicycle Crunch

Lie flat on the floor with your lower back pressed to the ground.With your hands behind your head, bring your knees toward your chest and lift your upper back until your shoulder blades off the mat. Be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Switch sides, and do the same motion on the other side to complete one rep

End by doing Sphinx pose to stretch out the abs.

Come onto your belly with your legs behind you.
Place your forearms on the mat so your elbows are directly underneath your shoulders. Keep the hips resting on the floor as you gently press your chest away from your hands.
Actively roll your shoulders away from your ears, elongating the neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch.
Hold for five breaths and then exhale as you release your belly to the mat.
Nisfit
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Oh i am trying but man am just too lazy at times
ive tried. I cant.
This is day number five for me and yeah....... (Don't know what to say)
Seems doable(we'll see) For everyone who is trying or thinking about it "Good luck"👍👍
@sukhi24 I felt stronger but this just tones up, it won't remove a lot of fat over your abs. If you're already slim then you'll definitly see definition but i think adding a bit of cardio to it would have made it a lot better fo rme!!!
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Is it reasonable to use Minoxidil?
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4 Power Moves for Hips and Thighs
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Bioprocess Containers Market Expected To Reach $9.6 Billion By 2026
According to a new market research report,  "Bioprocess Containers Market by Type(2D and 3D Bags, Accessories), Application(Process development, Upstream and Downstream Process), End User(Pharma & Biopharma Companies, CMOs & CROs, Academic & Research Institute), & Region – Global Forecast to 2026" The global bioprocess containers market is projected to grow from USD 2.9 billion in 2021 to USD 9.6 billion by 2026, at a CAGR of 26.3% during the forecast period.  Emerging countries and the patent expiry of biologics are expected to offer growth opportunities for players operating in the bioprocess containers market during the forecast period.  [216 Pages Report] The global bioprocess containers is projected to grow from USD 2.9 billion in 2021 to USD 9.6 billion by 2026, at a CAGR of 26.3% during the forecast period. Growth in the bioprocess containers market is mainly driven by factors such as the growing biologics market, affordability and sustainability of single-use bioprocess technologies, and rising biopharmaceutical R&D.  Since most of the leading COVID-19 vaccine programs are using novel approaches, including mRNA, DNA vaccine, and vectors, these platforms are largely built on single-use technology. Most of the pandemic-related new facilities are largely engaging single-use systems due to their flexibility combined with high speed and much lower capital investment compared to traditional stainless steel equipment.  Download PDF Brochure @ https://www.marketsandmarkets.com/pdfdownloadNew.asp?id=107645832 The growth of single-use technologies can be attributed to the growing need for better, cheaper, and faster biologics production. Active development of individualized biologics and personalized medicines, including patient-specific cellular & gene therapies and therapeutic vaccines, demands high sterility and is therefore manufactured using single-use equipment and consumables.  In recent years, more biologics having higher potency that require smaller production volumes, advancements in biosimilars targeting smaller markets, and ongoing improvements in production yields and efficiencies that create production operations at much smaller scales have increased the use of single-use technologies such as single-use bioprocess containers/bags as they are best suited for small volume productions.  Additionally, the Centre for Biologics Evaluation and Research’s (CBER) (2021-25) strategic plan involves various schemes for boosting the growth of the biologics market. With increasing growth in the biologics market, the number of bioprocess containers needed for R&D and biologics manufacturing is also expected to increase in the coming years.  According to a survey conducted by BioPlan Associates in 2018, 73.3% of respondents agreed that leachables and extractables are major concerns that may limit the use of bioprocessing in the near future. As single-use assembly products are made of processed plastic materials, they often face the problem of contamination from the container due to leachables.