Space Quest 3
Easter Egg:
-----------
There's a small signature hiding in the introduction sequence.
The pic where the droid is monitoring the escape pod - in the
right lower corner, there's a signature reading "Crowe" (as in
graphic artist, Mark Crowe).
In the programming cubicles at ScumSoft, there are two guys
walking up and down with big whips. These are Ken Williams and
Rick Cavin, who was head of production at the time (information
about Rick Cavin obtained from Troels Pleimert's SQ FAQ).
Arnold Schwarzenegger plays the Arnoid Annihilator android.
When you first arrive to Monolith Burger, the USS Enterprise
(from the original series) warps out of there.
The Aluminum Mallard is a spoof on the Millenium Falcon from Star Wars.
Ken Williams appears in the end sequence.
There's a TIE fighter (from Star Wars) in the garbage ship. However,
it's been renamed to a bow-tie fighter from the cologne wars (the
original movie mentions the Clone Wars).
Also in the garbage ship, the ship Jupiter 2 is from the old "Lost
in Space" series.
Fester has a postcard from Arrakis in his shop. Arrakis is the planet
from the movie "Dune".
The game's subtitle, "The Pirates of Pestulon", could be a twist of
the musical "The Pirates of Penzance".
ScumSoft is a parody on Microsoft, and Elmo Pug seems to bear a
striking resemblance to Microsoft CEO, Bill Gates
A) Stand with toes hip-width apart, kettlebell between ft, lined up with laces.
A) Stand with toes hip-width apart, with a dumbbell horizontal on the ground between them.
If you’re planning to join a CrossFit box, the coaches there’ll be
in a position to educate you tips on how to do all of them!
And should you’re not planning to join a field, Rouse highly recommends hiring a coach
that can assist you master the motion. “A qualified coach will know how to teach, cue, and correct any motion’s imperfections.”
How to do a Squat Snatch to extend your energy and enhance your efficiency in CrossFit WODs.
When we herald new athletes, we would spend thirty to forty minutes every single day for a month honing
in on snatch method. We discover that the
sooner we’ve athletes performing the full raise, the quicker they begin to regulate and
learn because they turn into extra coordinated and aware of what’s going on. A key facet behind the muscle snatch is
it makes it easy for the athletes to feel the turnover in the shoulders.
The turnover within the shoulders allows the athlete to
then get down into the overhead squat. B) Squat down and place
arms at snatch grip (wide sufficient so the bar sits in hip crease when standing upright with arms straight).
It’s additionally good to have the flexibility to change from the muscle snatch to the stationary
energy snatch, just as Chan did in Regional competitors.
Being able to acknowledge you’re shedding the muscle snatch and knowing when to transition to the ability
snatch may be key to moving by way of the reps shortly.
This methodology can truly be very quick in execution, and also you save power
by eradicating the eccentric part of the carry (bringing the burden down).
If you propose on doing a high-rep snatch exercise and you are going to drop every rep,
contemplate which bumper plates you employ (if you’ve options).
Colored Kraiburg plates have far more bounce than Hi-Temp bumpers (the
recycled rubber ones), and also you don’t wish to fear about chasing the bar around.
Stable metallic plates would have the least bounce,
but I don’t beneficial using them.
This is fine for people learning the motion to catch within the quarter squat after which journey the motion down into the
opening. One of the most important elements behind instructing
a development is the objective of getting the athlete to grasp the technique.
When somebody first begins starting and learning to snatch they’ve
zero clue of what goes into it. In Olympic weightlifting and strength coaching there’s a standard type of writing deliberate load.
Coach give a prescribtion that athletes need to do on the every coaching
in particular way. Choose up an empty barbell
(or a PVC pipe) and apply moving little or no weight with good kind.
“It Is powerful, certain, however that’s a part of what makes it so rewarding.”
Tell them the hips come via, keep up on the toes, and rotate the implement into place.
This movement also will get the athlete into the plantarflexed ankles.
This 4-week squat program offers a holistic approach to
strengthening your squat. Incorporating energy, power, method, and
recovery, it’s meticulously crafted for each newcomers and seasoned lifters.
If you aren’t going to wear lifting sneakers, you have other choices.
Chuck Taylors are a favourite of many CrossFitters, and a
few trail-running footwear with tougher soles (like Salomons) additionally
provide an excellent choice for a exercise that involves running and snatching.
If you have a small window of time in the health club but you need to get higher at each workout
routines, prioritize the squat. The squat trains the same muscular tissues you use within the deadlift,
but via a greater range of movement, in accordance
with Samuel.
The key idea behind the snatch balance is driving
up and change path to drive down. More athletic athletes will show their athleticism by dropping immediately.
Extra likely athletes will drive up, change course,
and catch the bar in 1 / 4 squat.
By following this information and practicing constantly, you’ll build the power, power,
and coordination wanted to perform this spectacular motion with
confidence and precision. What is the Profit of The Hanging Squat
Snatch Technique? The hanging squat snatch helps improve your pulling energy and method from a higher place.
It focuses on the explosive section of the carry and may improve your total snatch efficiency.
The snatch — which could be carried out with a barbell, dumbbell, or kettlebell —
involves flinging weight from the bottom all the finest way overhead
in a single fluid movement.
“The actuality is, each of these movements sit atop of the train meals chain as strikes that challenge multiple massive lower body muscle groups, and allow us to transfer main weight.” The Olympic lifts train athletes to effectively activate more muscle
fibers more quickly than by way of any other modality of coaching.
The explosiveness that results from this coaching is of significant necessity
to every sport. Practicing the snatch teaches one to use drive to muscle teams
in correct sequence — i.e., from the center
of the physique to its extremities (core to extremity).
Learning this vital technical lesson advantages all athletes who must
impart pressure to a different particular person or object, as is usually required
in practically all sports activities. E. When the bell passes chest peak and
proper elbow is pointed straight towards the ceiling, rotate hand so palm/inner wrist faces ahead, punching the
burden toward the ceiling.
The power you construct in a squat will carry over into the deadlift.
The identical will be true for carryover from a deadlift to
a squat, however to not the same extent. The glutes and hamstrings are the main drivers in pushing to increase the hips.
They’re one of many main movers of knee flexion and extension, which is the chief
mechanic in squats. What is the Commonest Drawback When Squat Snatching?
A frequent downside when squat snatching is an early arm bend, which
may cut back the power of the raise.
I favor to go for three units of 3-2-2, but should you feel recent,
you presumably can go for 2 sets of 4-3. Different
muscle tissue just like the hamstrings, calves, and rectus abdominis
additionally assist with stabilizing the body throughout this lift.
This may be done for three or 4 units of a quantity of reps.
“A certified coach will know how to educate, cue, and proper any motion’s imperfections,” she explains.
As I already mentioned, Amanda is hard benchmark WOD, and not many people
can finish it unbroken in respectable time.
Don’t fear and scale it as it will profit you more than finishing it with
time over quarter-hour. Often, you can maintain one of the movements you’re better as
RXd and scale only the one you are weak at. This
is your last set, and it is just 5 reps however don’t go
unbroken if you’re not 100% sure you are capable of do it.
Spend some time in the bottom of an overhead squat with a
skinny band overhead. Get cozy within the
bottom place, and whereas you’re down there carry out pull aside to activate the tissues around
the shoulder and scap. Most individuals have a powerful side and weak side, so
single-arm movements may help even things out,
explains Wickham. During bilateral actions such because the barbell snatch, the stronger aspect can compensate for the weaker aspect, which actually prevents the weaker arm from getting stronger, he says.
Make sure to keep the weight mild enough to do the actions appropriately.
Not many individuals will be ready to go unbroken on the rings and blaze by way of snatches quickly, but you can get the higher time should you assume ahead
and begin slowly. I would undoubtedly split up the units of 9 and 7 muscle ups and do only
singles on squat snatches. F) Land in a quarter-squat (feet shoudler-width
aside, toes barely turned out), whereas transferring shortly into an overhead squat position under the bar.
And the snatch would not simply work your midline muscular tissues a teensy weensy bit—it
works them A LOT, says Wickham. When doing high-rep
snatches, we additionally see totally different options for attacking these
exercises, which usually characteristic hundreds lighter than a person’s 1RM snatch.
“You need to be an excellent clean and jerker and snatcher to pull this motion off, so it actually is not for newbies,”
he says. Another side we see with high-rep snatches is
a better hip place throughout the movement,
with the shoulders extra aggressively over the bar. This permits the athlete
to avoid wasting time by not resetting each time into the
low-butt, high-chest place that’s widespread with heavy snatches.
From this traditional power snatch, we will begin tweaking it and dealing
on different strategies and methods that can be used to shave
seconds from WOD times. The squat snatch is a extremely technical and
highly effective movement that could be a staple in CrossFit and Olympic weightlifting.
At this point, if the athlete is athletic enough or conscious sufficient,
we will start cueing the ft sliding out. We don’t want their
toes jumping everywhere. So with the snatch grip established,
have the athlete put the bar overhead. In this position, we will have the athlete carry out the standing snatch press for 2 to three sets of five to 10 reps.
We do this because we need to set off the catch positions.
We need the athlete to know that when they’re catching what
their shoulders have to do.
The barbell snatch is certainly one of the most technically advanced weight-training movements and one of many two lifts in Olympic weightlifting
competitions. The squat snatch is good for maximizing the loads dealt
with. Many track-and-field and ball-sports athletes practice the facility snatch and power
clear completely to focus on the pulling phases with out as
a lot concern for the receiving part. Traditionally, the snatch has been utilized in very low-repetition sets.
CrossFit, though, has seen nice profit from high-repetition snatch
(and clean) units.
After performing an train to failure with a particular weight,
reduce the load instantly and continue until failure again. This enhances muscle endurance and stimulates growth.
This involves oscillating the weights in a
wave-like sample.
Athletes have to squeeze the spine, utilizing their scaps, rhomboids, and rear delts.
All the knowledge given within the articles regarding exercise programming, separate workout routines,
and athletic performance, normally, is based on verified data.
To maximize results, it’s essential to periodically infuse
these techniques and workouts into your routine.
They won’t solely break the monotony but additionally push your boundaries, ensuring that you just proceed to see features
in energy, endurance, and muscle progress.
For instance, 3 sets where weights increase and then lower.
This can confuse the muscle tissue, spurring progress and power.
E) When the bell passes chest peak, drop under the load to land in a quarter squat, elbow completely locked
out. A) Start with the loaded barbell on the bottom with bar over feet.
Feet should be about hip-width apart, toes barely turned out.
If your aim is glute, hamstring, and back features, the deadlift should take the highest spot.
Sure, the squat makes use of these muscle groups too, however the
deadlift places more of an emphasis by way of the posterior chain than the
squat does.
“The motion requires a ton of stability, which means your core has to enter overdrive to keep you balanced and controlled as you move the burden,” says
Wickham. Beyond just strengthening your abs, a powerful core is crucial
for good posture and balance, and might help you raise, throw, kick, punt, and
punch far and powerfully. A snatch, or squat snatch,
is a technical, advanced weightlifting motion. It’s a move popular with CrossFit and Olympic athletes.
From the hip, decrease the bar all the means down to the place
it will be hovering over the ground as if plates were on it.
The weight hits the overhead position and you basically pull it again to the underside while maintaining your grip on the bar throughout.
This is very demanding as a result of it allows little time
for stress-free or respiratory. This technique is best used with a
fast move just like the muscle snatch or energy snatch with no adjustment of toes.
If you will squat snatch or split snatch, you might need to take
a look at a variety of the other choices. For a high-rep snatch workout with
a standard power snatch approach, we end up seeing
feet beginning at hip width and landing at shoulder width.
The athlete then stands to full extension and resets the ft as (or after) she or he
brings the burden down. Once the bar is on the ground,
the athlete repeats the process.
Well, as health whores and not method snobs, this means we should discover non-traditional techniques for high-rep workouts.
G. Stand up earlier than returning the load back to
the beginning place. F. Continue to press the burden upward until arm is totally
straight and locked out over right shoulder.
C. Grip the bell with an overhand grip, then shift hips up towards the ceiling so that chest is
over the load.
The big factor is educating athletes to understand the change of direction, coordinating the finish into
the catch. Some coaches spend ten to fifteen minutes doing this.
A third method to set up the grip, particularly with massive
groups of athletes, is to simply inform them to put their ring fingers on the rings
and then adjust from there. Alter the velocity of your reps to emphasize totally
different phases of the carry. For example, a
tempo means 4 seconds down, no pause, and 1 second up.
By alternating between energy, power, and method drills,
this program ensures to invigorate your squat game. Once you
are a master snatcher and prepared to try out the cut up
snatch, watch this CrossFit split snatch video.
Your comment is awaiting moderation.
A) Stand with toes hip-width apart, kettlebell between ft, lined up with laces.
A) Stand with toes hip-width apart, with a dumbbell horizontal on the ground between them.
If you’re planning to join a CrossFit box, the coaches there’ll be
in a position to educate you tips on how to do all of them!
And should you’re not planning to join a field, Rouse highly recommends hiring a coach
that can assist you master the motion. “A qualified coach will know how to teach, cue, and correct any motion’s imperfections.”
How to do a Squat Snatch to extend your energy and enhance your efficiency in CrossFit WODs.
When we herald new athletes, we would spend thirty to forty minutes every single day for a month honing
in on snatch method. We discover that the
sooner we’ve athletes performing the full raise, the quicker they begin to regulate and
learn because they turn into extra coordinated and aware of what’s going on. A key facet behind the muscle snatch is
it makes it easy for the athletes to feel the turnover in the shoulders.
The turnover within the shoulders allows the athlete to
then get down into the overhead squat. B) Squat down and place
arms at snatch grip (wide sufficient so the bar sits in hip crease when standing upright with arms straight).
It’s additionally good to have the flexibility to change from the muscle snatch to the stationary
energy snatch, just as Chan did in Regional competitors.
Being able to acknowledge you’re shedding the muscle snatch and knowing when to transition to the ability
snatch may be key to moving by way of the reps shortly.
This methodology can truly be very quick in execution, and also you save power
by eradicating the eccentric part of the carry (bringing the burden down).
If you propose on doing a high-rep snatch exercise and you are going to drop every rep,
contemplate which bumper plates you employ (if you’ve options).
Colored Kraiburg plates have far more bounce than Hi-Temp bumpers (the
recycled rubber ones), and also you don’t wish to fear about chasing the bar around.
Stable metallic plates would have the least bounce,
but I don’t beneficial using them.
This is fine for people learning the motion to catch within the quarter squat after which journey the motion down into the
opening. One of the most important elements behind instructing
a development is the objective of getting the athlete to grasp the technique.
When somebody first begins starting and learning to snatch they’ve
zero clue of what goes into it. In Olympic weightlifting and strength coaching there’s a standard type of writing deliberate load.
Coach give a prescribtion that athletes need to do on the every coaching
in particular way. Choose up an empty barbell
(or a PVC pipe) and apply moving little or no weight with good kind.
“It Is powerful, certain, however that’s a part of what makes it so rewarding.”
Tell them the hips come via, keep up on the toes, and rotate the implement into place.
This movement also will get the athlete into the plantarflexed ankles.
This 4-week squat program offers a holistic approach to
strengthening your squat. Incorporating energy, power, method, and
recovery, it’s meticulously crafted for each newcomers and seasoned lifters.
If you aren’t going to wear lifting sneakers, you have other choices.
Chuck Taylors are a favourite of many CrossFitters, and a
few trail-running footwear with tougher soles (like Salomons) additionally
provide an excellent choice for a exercise that involves running and snatching.
If you have a small window of time in the health club but you need to get higher at each workout
routines, prioritize the squat. The squat trains the same muscular tissues you use within the deadlift,
but via a greater range of movement, in accordance
with Samuel.
The key idea behind the snatch balance is driving
up and change path to drive down. More athletic athletes will show their athleticism by dropping immediately.
Extra likely athletes will drive up, change course,
and catch the bar in 1 / 4 squat.
By following this information and practicing constantly, you’ll build the power, power,
and coordination wanted to perform this spectacular motion with
confidence and precision. What is the Profit of The Hanging Squat
Snatch Technique? The hanging squat snatch helps improve your pulling energy and method from a higher place.
It focuses on the explosive section of the carry and may improve your total snatch efficiency.
The snatch — which could be carried out with a barbell, dumbbell, or kettlebell —
involves flinging weight from the bottom all the finest way overhead
in a single fluid movement.
“The actuality is, each of these movements sit atop of the train meals chain as strikes that challenge multiple massive lower body muscle groups, and allow us to transfer main weight.” The Olympic lifts train athletes to effectively activate more muscle
fibers more quickly than by way of any other modality of coaching.
The explosiveness that results from this coaching is of significant necessity
to every sport. Practicing the snatch teaches one to use drive to muscle teams
in correct sequence — i.e., from the center
of the physique to its extremities (core to extremity).
Learning this vital technical lesson advantages all athletes who must
impart pressure to a different particular person or object, as is usually required
in practically all sports activities. E. When the bell passes chest peak and
proper elbow is pointed straight towards the ceiling, rotate hand so palm/inner wrist faces ahead, punching the
burden toward the ceiling.
The power you construct in a squat will carry over into the deadlift.
The identical will be true for carryover from a deadlift to
a squat, however to not the same extent. The glutes and hamstrings are the main drivers in pushing to increase the hips.
They’re one of many main movers of knee flexion and extension, which is the chief
mechanic in squats. What is the Commonest Drawback When Squat Snatching?
A frequent downside when squat snatching is an early arm bend, which
may cut back the power of the raise.
I favor to go for three units of 3-2-2, but should you feel recent,
you presumably can go for 2 sets of 4-3. Different
muscle tissue just like the hamstrings, calves, and rectus abdominis
additionally assist with stabilizing the body throughout this lift.
This may be done for three or 4 units of a quantity of reps.
“A certified coach will know how to educate, cue, and proper any motion’s imperfections,” she explains.
As I already mentioned, Amanda is hard benchmark WOD, and not many people
can finish it unbroken in respectable time.
Don’t fear and scale it as it will profit you more than finishing it with
time over quarter-hour. Often, you can maintain one of the movements you’re better as
RXd and scale only the one you are weak at. This
is your last set, and it is just 5 reps however don’t go
unbroken if you’re not 100% sure you are capable of do it.
Spend some time in the bottom of an overhead squat with a
skinny band overhead. Get cozy within the
bottom place, and whereas you’re down there carry out pull aside to activate the tissues around
the shoulder and scap. Most individuals have a powerful side and weak side, so
single-arm movements may help even things out,
explains Wickham. During bilateral actions such because the barbell snatch, the stronger aspect can compensate for the weaker aspect, which actually prevents the weaker arm from getting stronger, he says.
Make sure to keep the weight mild enough to do the actions appropriately.
Not many individuals will be ready to go unbroken on the rings and blaze by way of snatches quickly, but you can get the higher time should you assume ahead
and begin slowly. I would undoubtedly split up the units of 9 and 7 muscle ups and do only
singles on squat snatches. F) Land in a quarter-squat (feet shoudler-width
aside, toes barely turned out), whereas transferring shortly into an overhead squat position under the bar.
And the snatch would not simply work your midline muscular tissues a teensy weensy bit—it
works them A LOT, says Wickham. When doing high-rep
snatches, we additionally see totally different options for attacking these
exercises, which usually characteristic hundreds lighter than a person’s 1RM snatch.
“You need to be an excellent clean and jerker and snatcher to pull this motion off, so it actually is not for newbies,”
he says. Another side we see with high-rep snatches is
a better hip place throughout the movement,
with the shoulders extra aggressively over the bar. This permits the athlete
to avoid wasting time by not resetting each time into the
low-butt, high-chest place that’s widespread with heavy snatches.
From this traditional power snatch, we will begin tweaking it and dealing
on different strategies and methods that can be used to shave
seconds from WOD times. The squat snatch is a extremely technical and
highly effective movement that could be a staple in CrossFit and Olympic weightlifting.
At this point, if the athlete is athletic enough or conscious sufficient,
we will start cueing the ft sliding out. We don’t want their
toes jumping everywhere. So with the snatch grip established,
have the athlete put the bar overhead. In this position, we will have the athlete carry out the standing snatch press for 2 to three sets of five to 10 reps.
We do this because we need to set off the catch positions.
We need the athlete to know that when they’re catching what
their shoulders have to do.
The barbell snatch is certainly one of the most technically advanced weight-training movements and one of many two lifts in Olympic weightlifting
competitions. The squat snatch is good for maximizing the loads dealt
with. Many track-and-field and ball-sports athletes practice the facility snatch and power
clear completely to focus on the pulling phases with out as
a lot concern for the receiving part. Traditionally, the snatch has been utilized in very low-repetition sets.
CrossFit, though, has seen nice profit from high-repetition snatch
(and clean) units.
After performing an train to failure with a particular weight,
reduce the load instantly and continue until failure again. This enhances muscle endurance and stimulates growth.
This involves oscillating the weights in a
wave-like sample.
Athletes have to squeeze the spine, utilizing their scaps, rhomboids, and rear delts.
All the knowledge given within the articles regarding exercise programming, separate workout routines,
and athletic performance, normally, is based on verified data.
To maximize results, it’s essential to periodically infuse
these techniques and workouts into your routine.
They won’t solely break the monotony but additionally push your boundaries, ensuring that you just proceed to see features
in energy, endurance, and muscle progress.
For instance, 3 sets where weights increase and then lower.
This can confuse the muscle tissue, spurring progress and power.
E) When the bell passes chest peak, drop under the load to land in a quarter squat, elbow completely locked
out. A) Start with the loaded barbell on the bottom with bar over feet.
Feet should be about hip-width apart, toes barely turned out.
If your aim is glute, hamstring, and back features, the deadlift should take the highest spot.
Sure, the squat makes use of these muscle groups too, however the
deadlift places more of an emphasis by way of the posterior chain than the
squat does.
“The motion requires a ton of stability, which means your core has to enter overdrive to keep you balanced and controlled as you move the burden,” says
Wickham. Beyond just strengthening your abs, a powerful core is crucial
for good posture and balance, and might help you raise, throw, kick, punt, and
punch far and powerfully. A snatch, or squat snatch,
is a technical, advanced weightlifting motion. It’s a move popular with CrossFit and Olympic athletes.
From the hip, decrease the bar all the means down to the place
it will be hovering over the ground as if plates were on it.
The weight hits the overhead position and you basically pull it again to the underside while maintaining your grip on the bar throughout.
This is very demanding as a result of it allows little time
for stress-free or respiratory. This technique is best used with a
fast move just like the muscle snatch or energy snatch with no adjustment of toes.
If you will squat snatch or split snatch, you might need to take
a look at a variety of the other choices. For a high-rep snatch workout with
a standard power snatch approach, we end up seeing
feet beginning at hip width and landing at shoulder width.
The athlete then stands to full extension and resets the ft as (or after) she or he
brings the burden down. Once the bar is on the ground,
the athlete repeats the process.
Well, as health whores and not method snobs, this means we should discover non-traditional techniques for high-rep workouts.
G. Stand up earlier than returning the load back to
the beginning place. F. Continue to press the burden upward until arm is totally
straight and locked out over right shoulder.
C. Grip the bell with an overhand grip, then shift hips up towards the ceiling so that chest is
over the load.
The big factor is educating athletes to understand the change of direction, coordinating the finish into
the catch. Some coaches spend ten to fifteen minutes doing this.
A third method to set up the grip, particularly with massive
groups of athletes, is to simply inform them to put their ring fingers on the rings
and then adjust from there. Alter the velocity of your reps to emphasize totally
different phases of the carry. For example, a
tempo means 4 seconds down, no pause, and 1 second up.
By alternating between energy, power, and method drills,
this program ensures to invigorate your squat game. Once you
are a master snatcher and prepared to try out the cut up
snatch, watch this CrossFit split snatch video.
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