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http://www.supplementadvise.com/bio-x4/
#1
Your hands on both sides of the body, palms facing the floor. Hold hands under the shoulders. Inhaling deeply, bio x4 slowly raise your head and chest off the floor, fix gaze on the ceiling. Drag from the navel to the top up, while maintaining tight buttocks. bio x4 Hold the position 15 to 30 seconds while breathing normally. Make sure that in the process you do not hurt your back. Hold the pose for 30 to 60 seconds, breathing normally. Exhale and slowly lower your body down - chest, neck and forehead - back in the supine .

http://www.supplementadvise.com/bio-x4/
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