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_now-more-technological-and-colorful-new-volkswagen-t-cross-r-line-1-0-tsi-suv-2024.jpg "Volkswagen's smallest SUV has been updated both inside and out with all these changes.<br/><br/>Volkswagen is aware of the importance of the SUV segment in our country and especially the growth in the urban SUV segment, whose sales have increased sixfold in the last 10 years. Enter the Volkswagen T-Cross, specially produced in Navarra for all of Europe and updated to be in line with its other siblings. Now the little boy of the family has become more attractive, improved the interior quality and continues to offer ample storage space while combining high-end technologies.<br/><br/>The update makes the German model even more attractive, and we say this not because of its new colors and fun names, but because of the presence of a lighting system with IQ technology. . In this way, the T-Cross will become much more recognizable at night. It can now also reflect light from the rearview mirrors, and the renewed front bumper features new daytime running lights. At the rear, the most notable change is the presence of an illuminated line on the trunk lid, combining the new lights with the X-shaped 3D design.<br/><br/>From inside to outside, the brand has committed to a new design for the instrument panel, which includes an 8-inch central touchscreen (9.2 inches in the R-Line), redesigned air vents and a climate control panel that becomes tactile.<br/><br/>In terms of livability, the T-Cross remains one of the standouts in its segment, as it can fit two adults in the rear seats without any problems, while allowing us plenty of travel in the front seats.<br/><br/>On the other hand, Volkswagen has increased the maximum vertical load capacity of the car from 55 kilos to 75 kilos, and users will now be able to carry bicycles and other objects using the removable trailer hook. The German brand also allows the small SUV to have parking assist, blind spot detector, rear view camera and Travel Assist, Front Assist and Lane Assist systems.<br/><br/>The updated urban SUV, which is on the same platform as Volkswagen Polo, does not bring any changes in its mechanical equipment. As such, DGT's coveted ECO label will continue to persevere on the small SUV, as there are three options available, all petrol and without any electrification. The entry-level engine consists of a three-cylinder block with a displacement of 1.0 liters, delivering 95 horsepower and a maximum torque of 175 Nm, and is connected only to a five-speed manual transmission.<br/><br/>The next step is again 1.0 TSI, but this time it produces 115 HP and 200 Nm and can be paired with a six-speed manual transmission or a seven-speed DSG transmission. The most performing alternative in the range comes from the well-known 1.5 TSI engine with ACT Plus active cylinder management. We are talking about a four-cylinder block that develops 150 HP of power and a maximum torque of 250 Nm, paired with the aforementioned DSG automatic transmission. <br/><br/>Source: https://www.caranddriver.com/es/coches/novedades/a60025248/volkswagen-t-cross-2024/")
⏲ 9:27 👁 25K
_forbidden-desires-alphas-love-full-episode.jpg "Forbidden desires Alpha‘s Love Full Episode;")
⏲ 38:22 👁 120K
_dancing-village-the-curse-begins-124-official-trailer-aulia-sarah-maudy-effrosina.jpg "Check out the creepy trailer for Dancing Village: The Curse Begins, an upcoming horror-thriller movie prequel to KKN DI DESA PENARI.<br/><br/>Dancing Village: The Curse Begins stars Aulia Sarah, Maudy Effrosina, Jourdy Pranata, Moh. Iqbal Sulaiman, Ardit Erwandha, Claresta Taufan, Diding Boneng, Aming Sugandhi, Dinda Kanyadewi, Pipien Putri, Maryam Supraba, Bimasena, Putri Permata, Baiq Vania Estiningtyas Sagita, and Baiq Nathania Elvaretta. <br/><br/>In Dancing Village: The Curse Begins, a shaman instructs Mila to return a mystical bracelet, the Kawaturih, to the “Dancing Village,” a remote site on the easternmost tip of Java Island. Joined by her cousin, Yuda, and his friends Jito and Arya, Mila arrives on the island only to discover that the village elder has passed away, and that the new guardian, Mbah Buyut, isn’t present. Various strange and eerie events occur while awaiting Mbah Buyut’s return, including Mila being visited by Badarawuhi, a mysterious, mythical being who rules the village. When she decides to return the Kawaturih without the help of Mgah Buyut, Mila threatens the village’s safety, and she must join a ritual to select the new “Dawuh,” a cursed soul forced to dance for the rest of her life. <br/><br/>The screenplay for Dancing Village: The Curse Begins is by Lele Laila. It is produced by Manoj Punjabi. <br/><br/>Dancing Village: The Curse Begins, directed by Kimo Stamboel, opens in select US theaters on April 26, 2024.")
⏲ 2:32 👁 15K
_92.jpg "\")
⏲ 7:9 👁 5K
_best-exercises-for-strength.jpg "Some of the best exercises for building overall strength include:<br/><br/>Squats: They target the lower body, including the quadriceps, hamstrings, and glutes, while also engaging the core for stability.<br/>Deadlifts: Great for building strength in the posterior chain, including the lower back, glutes, and hamstrings, as well as the core and grip strength.<br/>Bench Press: Targets the chest, shoulders, and triceps, promoting upper body strength and muscle mass.<br/>Pull-Ups/Chin-Ups: Effective for building upper body strength, especially in the back, shoulders, and arms.<br/>Overhead Press: Strengthens the shoulders, triceps, and upper back, promoting stability and muscle growth in the upper body.<br/>Rows: Various rowing exercises, such as barbell rows or dumbbell rows, target the muscles of the back, including the lats, rhomboids, and traps.<br/>Lunges: Engage the lower body muscles, including the quadriceps, hamstrings, and glutes, while also improving balance and stability.<br/>Romanian Deadlifts: Focus on the hamstrings and lower back while also engaging the glutes and core for stability.<br/>Push-Ups: A classic bodyweight exercise that targets the chest, shoulders, and triceps, promoting upper body strength and endurance.<br/>Planks: Strengthen the core muscles, including the abdominals, obliques, and lower back, improving overall stability and posture.<br/>Incorporating a combination of these exercises into your strength training routine can help you build muscle, increase overall strength, and improve functional movement patterns.")
⏲ 3:25 👁 5K
_freelance-2023.jpg "Freelance is a 2023 American action comedy film directed by Pierre Morel and written by Jacob Lentz in his feature writing debut. It stars John Cena, Alison Brie, Juan Pablo Raba, and Christian Slater.")
⏲ 1:48:30 👁 5K
_self-defense-episode-2-using-pressure-points.jpg "Looking to defend yourself during unexpected situations? Do you feel vulnerable when you sense any incoming attack? Well, this video is for you! When an attacker lunges at you, if you’re not prepared, the consequences could be deadly. This could be a situation where you are held by your neck on both the sides, just on one side, or a choke hold when an attacker clenches your collar. Typically, the reaction is to escape from the hold in a state of fear, which could lead to more panic, eventually setting the flight mode into motion.<br/>Always remember, every human has weak points, popularly known as pressure points. By forcing down on these pressure points, you’ll be in a strong position to subdue the attacker. For example, when the attacker holds you by your neck, use your index finger and the middle finger on both your arms to press the point right above the collar bone of the attacker. Place your fingers and push down to create immediate discomfort. Once done, you can pull the attacker close by holding their neck to strike the abdomen using your knee or your elbow to strike the attacker’s head.<br/>For the full lesson, head over to our YouTube channel @ZelusAcademy now.<br/>For the full video, please head over to your YouTube channel@ZelusAcademy now! <br/><br/>Subscribe to this channel for all the latest updates on training modules in personality development, sports, and music.<br/>website : www.zelusacademy.com<br/><br/>Follow us on social media.<br/>Facebook:<br/>https://www.facebook.com/zelusacademy/<br/><br/>Instagram: @zelusacademy<br/>https://www.instagram.com/zelusacademy/<br/><br/>Twitter : @ZelusAcademy <br/>https://twitter.com/ZelusAcademy")
⏲ 2:21 👁 5K
_getting-to-know-a-rich-person-is-also-another-one-the-girl-named-feriha.jpg "Feriha Yilmaz is an attractive, beautiful, talented and ambitious daughter of a poor family. Her father, Riza Yilmaz, is a janitor in Etiler, an upper-class neighbourhood in Istanbul. Her mother Zehra Yilmaz is a maid. Feriha studies at a private university with full scholarship. While studying at the university, Feriha poses as a rich girl. She meets a handsome and rich young man, Emir Sarrafoglu. Feriha lies about her life and her family background and Emir falls in love with her without knowing who she really is. She falls in love with him too and becomes trapped in her own lies.<br/><br/>Cast: Hazal Kaya, Çağatay Ulusoy,Vahide Perçin, Metin Çekmez,<br/>Melih Selçuk, Ceyda Ateş, Yusuf Akgün, Deniz Uğur, Barış Kılıç.<br/><br/>Production: Fatih Aksoy<br/>Director: Merve Girgin Neslihan Yeşilyurt<br/>Screenplay: Melis Civelek, Sırma Yanık")
⏲ 26:36 👁 5K
_intro-about-mr-good-angel.jpg "Step into the world of MR GOOD ANGEL, a compassionate soul dedicated to uplifting those in need.He is not just a business; he is a beacon of hope and empathy, a guiding light in the darkest of times. His heart reaches out especially to the elderly burdened by unpaid bills and the weight of solitude, offering financial assistance and emotional support. To the homeless, he will offer dignity and compassion, restoring faith in humanity with every gesture.He also understands the pain of those unable to afford dental care, ensuring they receive the treatment they need to smile brightly once more.Every visitor is welcomed with open arms. He believes in the power of community and strives to foster a culture of kindness and support.Join MR GOOD ANGEL on his journey to spread hope and kindness, and don't forget to subscribe and like his YouTube videos to support our cause! Help me Become No 1 on YouTube to help every person eventually Worldwide !!!")
⏲ 2:49 👁 5K
_unveiling-the-secrets-of-finger-sleeves-a-gamer39s-best-friend.jpg "Unveiling the Secrets of Finger Sleeves: A Gamer's Best Friend")
⏲ 8:39 👁 5K
_dancing-village-the-curse-begins-124-official-trailer-aulia-sarah-maudy-effrosina.jpg "Check out the creepy trailer for Dancing Village: The Curse Begins, an upcoming horror-thriller movie prequel to KKN DI DESA PENARI.<br/><br/>Dancing Village: The Curse Begins stars Aulia Sarah, Maudy Effrosina, Jourdy Pranata, Moh. Iqbal Sulaiman, Ardit Erwandha, Claresta Taufan, Diding Boneng, Aming Sugandhi, Dinda Kanyadewi, Pipien Putri, Maryam Supraba, Bimasena, Putri Permata, Baiq Vania Estiningtyas Sagita, and Baiq Nathania Elvaretta. <br/><br/>In Dancing Village: The Curse Begins, a shaman instructs Mila to return a mystical bracelet, the Kawaturih, to the “Dancing Village,” a remote site on the easternmost tip of Java Island. Joined by her cousin, Yuda, and his friends Jito and Arya, Mila arrives on the island only to discover that the village elder has passed away, and that the new guardian, Mbah Buyut, isn’t present. Various strange and eerie events occur while awaiting Mbah Buyut’s return, including Mila being visited by Badarawuhi, a mysterious, mythical being who rules the village. When she decides to return the Kawaturih without the help of Mgah Buyut, Mila threatens the village’s safety, and she must join a ritual to select the new “Dawuh,” a cursed soul forced to dance for the rest of her life. <br/><br/>The screenplay for Dancing Village: The Curse Begins is by Lele Laila. It is produced by Manoj Punjabi. <br/><br/>Dancing Village: The Curse Begins, directed by Kimo Stamboel, opens in select US theaters on April 26, 2024.")
⏲ 2:32 👁 5K
_weightlifting-also-known-as-olympic-weightlifting-is-a-challenging-and.jpg "Weightlifting, also known as Olympic weightlifting, is a challenging and physically demanding sport that requires a combination of strength, power, speed, and technique. It involves lifting a loaded barbell with weight plates in two main movements: the snatch and the clean and jerk.<br/><br/>In the snatch, the lifter starts with the barbell on the ground and lifts it overhead in one swift motion. The lifter must quickly pull the barbell upward, transitioning from a deep squat position to an overhead position with locked arms. The snatch requires a high degree of explosive power, precision, and flexibility.<br/><br/>The clean and jerk consists of two distinct movements. First, the lifter lifts the barbell from the ground to the shoulders in a movement called the clean. This requires a powerful pull, followed by a rapid transition underneath the bar to catch it on the shoulders. After a brief pause, the lifter performs the jerk, which involves driving the barbell overhead using a powerful leg drive and a quick split or squat underneath the bar. The lifter must stabilize the barbell with locked arms to complete a successful lift.<br/><br/>Weightlifting is not only a test of physical strength but also mental focus and discipline. Athletes train extensively to develop strength and power in the major muscle groups, such as the legs, back, and shoulders. They also work on enhancing their technique, timing, and coordination to execute the lifts with precision.<br/><br/>Weightlifting competitions are based on total weight lifted, which is the combined total of the best snatch and clean and jerk lifts. Athletes compete in different weight categories to ensure fair competition. The sport is governed by international organizations such as the International Weightlifting Federation (IWF) and is featured in the Olympic Games.<br/><br/>Weightlifting offers various benefits, including increased strength, power, and explosiveness. It can also improve body composition, enhance bone density, and boost overall athletic performance. Additionally, weightlifting promotes discipline, mental toughness, and self-confidence.<br/><br/>It is important to note that weightlifting should be practiced with proper technique and under the guidance of qualified coaches to ensure safety and maximize performance.<br/><br/>")
⏲ 6:8 👁 5K
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_now-more-technological-and-colorful-new-volkswagen-t-cross-r-line-1-0-tsi-suv-2024.webp "Volkswagen's smallest SUV has been updated both inside and out with all these changes.<br/><br/>Volkswagen is aware of the importance of the SUV segment in our country and especially the growth in the urban SUV segment, whose sales have increased sixfold in the last 10 years. Enter the Volkswagen T-Cross, specially produced in Navarra for all of Europe and updated to be in line with its other siblings. Now the little boy of the family has become more attractive, improved the interior quality and continues to offer ample storage space while combining high-end technologies.<br/><br/>The update makes the German model even more attractive, and we say this not because of its new colors and fun names, but because of the presence of a lighting system with IQ technology. . In this way, the T-Cross will become much more recognizable at night. It can now also reflect light from the rearview mirrors, and the renewed front bumper features new daytime running lights. At the rear, the most notable change is the presence of an illuminated line on the trunk lid, combining the new lights with the X-shaped 3D design.<br/><br/>From inside to outside, the brand has committed to a new design for the instrument panel, which includes an 8-inch central touchscreen (9.2 inches in the R-Line), redesigned air vents and a climate control panel that becomes tactile.<br/><br/>In terms of livability, the T-Cross remains one of the standouts in its segment, as it can fit two adults in the rear seats without any problems, while allowing us plenty of travel in the front seats.<br/><br/>On the other hand, Volkswagen has increased the maximum vertical load capacity of the car from 55 kilos to 75 kilos, and users will now be able to carry bicycles and other objects using the removable trailer hook. The German brand also allows the small SUV to have parking assist, blind spot detector, rear view camera and Travel Assist, Front Assist and Lane Assist systems.<br/><br/>The updated urban SUV, which is on the same platform as Volkswagen Polo, does not bring any changes in its mechanical equipment. As such, DGT's coveted ECO label will continue to persevere on the small SUV, as there are three options available, all petrol and without any electrification. The entry-level engine consists of a three-cylinder block with a displacement of 1.0 liters, delivering 95 horsepower and a maximum torque of 175 Nm, and is connected only to a five-speed manual transmission.<br/><br/>The next step is again 1.0 TSI, but this time it produces 115 HP and 200 Nm and can be paired with a six-speed manual transmission or a seven-speed DSG transmission. The most performing alternative in the range comes from the well-known 1.5 TSI engine with ACT Plus active cylinder management. We are talking about a four-cylinder block that develops 150 HP of power and a maximum torque of 250 Nm, paired with the aforementioned DSG automatic transmission. <br/><br/>Source: https://www.caranddriver.com/es/coches/novedades/a60025248/volkswagen-t-cross-2024/")
_forbidden-desires-alphas-love-full-episode.webp "Forbidden desires Alpha‘s Love Full Episode;")
_dancing-village-the-curse-begins-124-official-trailer-aulia-sarah-maudy-effrosina.webp "Check out the creepy trailer for Dancing Village: The Curse Begins, an upcoming horror-thriller movie prequel to KKN DI DESA PENARI.<br/><br/>Dancing Village: The Curse Begins stars Aulia Sarah, Maudy Effrosina, Jourdy Pranata, Moh. Iqbal Sulaiman, Ardit Erwandha, Claresta Taufan, Diding Boneng, Aming Sugandhi, Dinda Kanyadewi, Pipien Putri, Maryam Supraba, Bimasena, Putri Permata, Baiq Vania Estiningtyas Sagita, and Baiq Nathania Elvaretta. <br/><br/>In Dancing Village: The Curse Begins, a shaman instructs Mila to return a mystical bracelet, the Kawaturih, to the “Dancing Village,” a remote site on the easternmost tip of Java Island. Joined by her cousin, Yuda, and his friends Jito and Arya, Mila arrives on the island only to discover that the village elder has passed away, and that the new guardian, Mbah Buyut, isn’t present. Various strange and eerie events occur while awaiting Mbah Buyut’s return, including Mila being visited by Badarawuhi, a mysterious, mythical being who rules the village. When she decides to return the Kawaturih without the help of Mgah Buyut, Mila threatens the village’s safety, and she must join a ritual to select the new “Dawuh,” a cursed soul forced to dance for the rest of her life. <br/><br/>The screenplay for Dancing Village: The Curse Begins is by Lele Laila. It is produced by Manoj Punjabi. <br/><br/>Dancing Village: The Curse Begins, directed by Kimo Stamboel, opens in select US theaters on April 26, 2024.")
_92.webp "\")
_best-exercises-for-strength.webp "Some of the best exercises for building overall strength include:<br/><br/>Squats: They target the lower body, including the quadriceps, hamstrings, and glutes, while also engaging the core for stability.<br/>Deadlifts: Great for building strength in the posterior chain, including the lower back, glutes, and hamstrings, as well as the core and grip strength.<br/>Bench Press: Targets the chest, shoulders, and triceps, promoting upper body strength and muscle mass.<br/>Pull-Ups/Chin-Ups: Effective for building upper body strength, especially in the back, shoulders, and arms.<br/>Overhead Press: Strengthens the shoulders, triceps, and upper back, promoting stability and muscle growth in the upper body.<br/>Rows: Various rowing exercises, such as barbell rows or dumbbell rows, target the muscles of the back, including the lats, rhomboids, and traps.<br/>Lunges: Engage the lower body muscles, including the quadriceps, hamstrings, and glutes, while also improving balance and stability.<br/>Romanian Deadlifts: Focus on the hamstrings and lower back while also engaging the glutes and core for stability.<br/>Push-Ups: A classic bodyweight exercise that targets the chest, shoulders, and triceps, promoting upper body strength and endurance.<br/>Planks: Strengthen the core muscles, including the abdominals, obliques, and lower back, improving overall stability and posture.<br/>Incorporating a combination of these exercises into your strength training routine can help you build muscle, increase overall strength, and improve functional movement patterns.")
_freelance-2023.webp "Freelance is a 2023 American action comedy film directed by Pierre Morel and written by Jacob Lentz in his feature writing debut. It stars John Cena, Alison Brie, Juan Pablo Raba, and Christian Slater.")
_self-defense-episode-2-using-pressure-points.webp "Looking to defend yourself during unexpected situations? Do you feel vulnerable when you sense any incoming attack? Well, this video is for you! When an attacker lunges at you, if you’re not prepared, the consequences could be deadly. This could be a situation where you are held by your neck on both the sides, just on one side, or a choke hold when an attacker clenches your collar. Typically, the reaction is to escape from the hold in a state of fear, which could lead to more panic, eventually setting the flight mode into motion.<br/>Always remember, every human has weak points, popularly known as pressure points. By forcing down on these pressure points, you’ll be in a strong position to subdue the attacker. For example, when the attacker holds you by your neck, use your index finger and the middle finger on both your arms to press the point right above the collar bone of the attacker. Place your fingers and push down to create immediate discomfort. Once done, you can pull the attacker close by holding their neck to strike the abdomen using your knee or your elbow to strike the attacker’s head.<br/>For the full lesson, head over to our YouTube channel @ZelusAcademy now.<br/>For the full video, please head over to your YouTube channel@ZelusAcademy now! <br/><br/>Subscribe to this channel for all the latest updates on training modules in personality development, sports, and music.<br/>website : www.zelusacademy.com<br/><br/>Follow us on social media.<br/>Facebook:<br/>https://www.facebook.com/zelusacademy/<br/><br/>Instagram: @zelusacademy<br/>https://www.instagram.com/zelusacademy/<br/><br/>Twitter : @ZelusAcademy <br/>https://twitter.com/ZelusAcademy")
_getting-to-know-a-rich-person-is-also-another-one-the-girl-named-feriha.webp "Feriha Yilmaz is an attractive, beautiful, talented and ambitious daughter of a poor family. Her father, Riza Yilmaz, is a janitor in Etiler, an upper-class neighbourhood in Istanbul. Her mother Zehra Yilmaz is a maid. Feriha studies at a private university with full scholarship. While studying at the university, Feriha poses as a rich girl. She meets a handsome and rich young man, Emir Sarrafoglu. Feriha lies about her life and her family background and Emir falls in love with her without knowing who she really is. She falls in love with him too and becomes trapped in her own lies.<br/><br/>Cast: Hazal Kaya, Çağatay Ulusoy,Vahide Perçin, Metin Çekmez,<br/>Melih Selçuk, Ceyda Ateş, Yusuf Akgün, Deniz Uğur, Barış Kılıç.<br/><br/>Production: Fatih Aksoy<br/>Director: Merve Girgin Neslihan Yeşilyurt<br/>Screenplay: Melis Civelek, Sırma Yanık")
_intro-about-mr-good-angel.webp "Step into the world of MR GOOD ANGEL, a compassionate soul dedicated to uplifting those in need.He is not just a business; he is a beacon of hope and empathy, a guiding light in the darkest of times. His heart reaches out especially to the elderly burdened by unpaid bills and the weight of solitude, offering financial assistance and emotional support. To the homeless, he will offer dignity and compassion, restoring faith in humanity with every gesture.He also understands the pain of those unable to afford dental care, ensuring they receive the treatment they need to smile brightly once more.Every visitor is welcomed with open arms. He believes in the power of community and strives to foster a culture of kindness and support.Join MR GOOD ANGEL on his journey to spread hope and kindness, and don't forget to subscribe and like his YouTube videos to support our cause! Help me Become No 1 on YouTube to help every person eventually Worldwide !!!")
_unveiling-the-secrets-of-finger-sleeves-a-gamer39s-best-friend.webp "Unveiling the Secrets of Finger Sleeves: A Gamer's Best Friend")
_dancing-village-the-curse-begins-124-official-trailer-aulia-sarah-maudy-effrosina.webp "Check out the creepy trailer for Dancing Village: The Curse Begins, an upcoming horror-thriller movie prequel to KKN DI DESA PENARI.<br/><br/>Dancing Village: The Curse Begins stars Aulia Sarah, Maudy Effrosina, Jourdy Pranata, Moh. Iqbal Sulaiman, Ardit Erwandha, Claresta Taufan, Diding Boneng, Aming Sugandhi, Dinda Kanyadewi, Pipien Putri, Maryam Supraba, Bimasena, Putri Permata, Baiq Vania Estiningtyas Sagita, and Baiq Nathania Elvaretta. <br/><br/>In Dancing Village: The Curse Begins, a shaman instructs Mila to return a mystical bracelet, the Kawaturih, to the “Dancing Village,” a remote site on the easternmost tip of Java Island. Joined by her cousin, Yuda, and his friends Jito and Arya, Mila arrives on the island only to discover that the village elder has passed away, and that the new guardian, Mbah Buyut, isn’t present. Various strange and eerie events occur while awaiting Mbah Buyut’s return, including Mila being visited by Badarawuhi, a mysterious, mythical being who rules the village. When she decides to return the Kawaturih without the help of Mgah Buyut, Mila threatens the village’s safety, and she must join a ritual to select the new “Dawuh,” a cursed soul forced to dance for the rest of her life. <br/><br/>The screenplay for Dancing Village: The Curse Begins is by Lele Laila. It is produced by Manoj Punjabi. <br/><br/>Dancing Village: The Curse Begins, directed by Kimo Stamboel, opens in select US theaters on April 26, 2024.")
_weightlifting-also-known-as-olympic-weightlifting-is-a-challenging-and.webp "Weightlifting, also known as Olympic weightlifting, is a challenging and physically demanding sport that requires a combination of strength, power, speed, and technique. It involves lifting a loaded barbell with weight plates in two main movements: the snatch and the clean and jerk.<br/><br/>In the snatch, the lifter starts with the barbell on the ground and lifts it overhead in one swift motion. The lifter must quickly pull the barbell upward, transitioning from a deep squat position to an overhead position with locked arms. The snatch requires a high degree of explosive power, precision, and flexibility.<br/><br/>The clean and jerk consists of two distinct movements. First, the lifter lifts the barbell from the ground to the shoulders in a movement called the clean. This requires a powerful pull, followed by a rapid transition underneath the bar to catch it on the shoulders. After a brief pause, the lifter performs the jerk, which involves driving the barbell overhead using a powerful leg drive and a quick split or squat underneath the bar. The lifter must stabilize the barbell with locked arms to complete a successful lift.<br/><br/>Weightlifting is not only a test of physical strength but also mental focus and discipline. Athletes train extensively to develop strength and power in the major muscle groups, such as the legs, back, and shoulders. They also work on enhancing their technique, timing, and coordination to execute the lifts with precision.<br/><br/>Weightlifting competitions are based on total weight lifted, which is the combined total of the best snatch and clean and jerk lifts. Athletes compete in different weight categories to ensure fair competition. The sport is governed by international organizations such as the International Weightlifting Federation (IWF) and is featured in the Olympic Games.<br/><br/>Weightlifting offers various benefits, including increased strength, power, and explosiveness. It can also improve body composition, enhance bone density, and boost overall athletic performance. Additionally, weightlifting promotes discipline, mental toughness, and self-confidence.<br/><br/>It is important to note that weightlifting should be practiced with proper technique and under the guidance of qualified coaches to ensure safety and maximize performance.<br/><br/>")
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