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      "memo": "heneisha Turn your Tron into STEEM -> Send 15+ TRX to TUep3qrvP4QwqHtoXJjdQ6Q7JRQdyuaJQH / with your steem username (no @) in the memo field, and get back The market value of your tron -> in steem.",
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      "author": "inspiracion",
      "body": "Hi @heneisha\n\nCongratulations, your **achievement 4 is verified.**\n\nYou can advance and complete [Achievement 5]( https://steemit.com/hive-172186/@cryptokannon/achievement-5-understanding-the-steem-tools)\n\nRemember to use the #Achievement5 and #(your country) tags and post from [Newcomers' Community](https://steemit.com/created/hive-172186).\n* I invite you to join the third season of [The Diary Game](https://steemit.com/the1000daysofsteem/@steemitblog/1000-days-of-steem-day-19-the-diary-game-season-2-final-rules), and to the [Better Life with Steemit](https://steemit.com/the1000daysofsteem/@steemitblog/1000-days-of-steem-a-better-life-with-steem-new-content-and-curation-project).\n\n### I invite you to join the club5050: [How to join #club5050 Since you receive your first reward. Step by Step/ Cómo unirse al #club5050 Desde que recibes tu primera recompensa. Paso a paso](https://steemit.com/hive-172186/@inspiracion/how-to-join-club5050-since-you-receive-your-first-reward-step-by-step-como-unirse-al-club5050-desde-que-recibes-tu-primera)\n#\n\nI invite you to follow @steemitblog so that you are aware of the latest updates.\n\n### Rate 2",
      "json_metadata": "{\"tags\":[\"achievement5\"],\"users\":[\"heneisha\",\"steemitblog\"],\"links\":[\"https://steemit.com/hive-172186/@cryptokannon/achievement-5-understanding-the-steem-tools\",\"https://steemit.com/created/hive-172186\",\"https://steemit.com/the1000daysofsteem/@steemitblog/1000-days-of-steem-day-19-the-diary-game-season-2-final-rules\",\"https://steemit.com/the1000daysofsteem/@steemitblog/1000-days-of-steem-a-better-life-with-steem-new-content-and-curation-project\",\"https://steemit.com/hive-172186/@inspiracion/how-to-join-club5050-since-you-receive-your-first-reward-step-by-step-como-unirse-al-club5050-desde-que-recibes-tu-primera\"],\"app\":\"steemit/0.2\"}",
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{
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      "author": "heneisha",
      "body": "welcome Dear.",
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{
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    {
      "author": "heneisha",
      "body": "@inspiracion\n\nI fixed it.",
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      "parent_author": "inspiracion",
      "parent_permlink": "rf2wta",
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{
  "block": 65989568,
  "op": [
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    {
      "author": "heneisha",
      "body": "@@ -176,24 +176,25 @@\n t works.%0A%0A%0A%0A\n+%0A\n !%5Bimage.png%5D\n@@ -231,245 +231,163 @@\n /DQm\n-SBkjvYU6wEDpURWBvTZAbL8TcvX6rtya31GjxNXoek6d/image.png)%0A%5Bimage source%5D(https://www.istockphoto\n+cARYjcvSmppfaUMB2yrUPMfcT5HcFzSYw1nstVtXWic3/image.png)%0A%5Bsource pixabay%5D(https://pixabay\n .com/es/\n-foto/mejora-y-cada-vez-m%25C3%25A1s-fuerte-en-el-gimnasio-el-ejercicio-y-el-concepto-del-gm1012048876-272657243?phrase=fitness%2520dumbbells)\n+photos/formaci%25c3%25b3n-m%25c3%25basculos-brazos-rubia-828726/)%0A%0A\n %0A%0A%0A*\n@@ -811,52 +811,52 @@\n /DQm\n-f2WvsyJDxq9kchBzxoEGMaLfSyfkSqQS3Gd1SZnQBWrn\n+XfeNEGotuWkiuyaTNYWpCsTetS47ADKkVYxgiDjkfxa4\n /ima\n@@ -866,24 +866,32 @@\n png)%0A%5Bsource\n+ pixabay\n %5D(https://ww\n@@ -892,99 +892,74 @@\n s://\n-www.istockphoto\n+pixabay\n .com/es/\n-foto/b%25C3%25ADceps-gm172343308-4015784?phrase=gain%2520muscle%2520mass\n+photos/gimnasio-elevar-formaci%25c3%25b3n-3516208/\n )%0A%0A%0A\n+%0A\n Acco\n@@ -1626,24 +1626,25 @@\n ll-left%22%3E%0A%0A%0A\n+%0A\n !%5Bimage.png%5D\n@@ -1681,194 +1681,139 @@\n /DQm\n-Sk6dJuKB5gFFH2XF6UcY63XZRdppGNVpJTn6WPkZinSo/image.png)%0A%5Bimage source%5D(https://www.istockphoto\n+VdzEjcVVMAReQ4T9xng26oXULicwjyGQPB8kLhtqE47t/image.png)%0A%5Bsource pixabay%5D(https://pixabay\n .com/es/\n-foto/hay-una-bestia-en-cada-mujer-gm826661200-134260585?phrase=gain%2520muscle%2520mass)\n+photos/chica-de-gimnasio-1391368/)%0A\n %0A%0A%0A%3C\n@@ -1899,248 +1899,157 @@\n /DQm\n-cFskSfzF69yYab5Dk77aWqrWWaFNaYnLSDMY5r5ufpTL/image.png)%0A%5Bimage source%5D(https://media.istockphoto\n+bsSGkVxNvpo9qSEzwjJ431qdNpemi3WKcuTU2tygba3Q/image.png)%0A%5Bsource pixabay%5D(https://pixabay\n .com/\n+es/\n photos/\n-bodybuilders-abdominal-muscles-picture-id1037167440?k=20&m=1037167440&s=612x612&w=0&h=wEKjE3d7tfLAGI1AnvY0PWN2vEvzhrp4CFMPt8Tmygc=)%0A\n+hombre-ejercicio-aptitud-f%25c3%25adsica-2604149/)\n %0A%0A%0A%3C\n",
      "json_metadata": "{\"tags\":[\"achievement4\",\"steemexclusive\",\"steemit\",\"india\",\"markdown\",\"gym\"],\"image\":[\"https://cdn.steemitimages.com/DQmcARYjcvSmppfaUMB2yrUPMfcT5HcFzSYw1nstVtXWic3/image.png\",\"https://cdn.steemitimages.com/DQmXfeNEGotuWkiuyaTNYWpCsTetS47ADKkVYxgiDjkfxa4/image.png\",\"https://cdn.steemitimages.com/DQmVdzEjcVVMAReQ4T9xng26oXULicwjyGQPB8kLhtqE47t/image.png\",\"https://cdn.steemitimages.com/DQmbsSGkVxNvpo9qSEzwjJ431qdNpemi3WKcuTU2tygba3Q/image.png\"],\"links\":[\"https://pixabay.com/es/photos/formaci%c3%b3n-m%c3%basculos-brazos-rubia-828726/\",\"https://pixabay.com/es/photos/gimnasio-elevar-formaci%c3%b3n-3516208/\",\"https://www.healthline.com/health/muscular-hypertrophy#:~:text=Hypertrophy%20is%20an%20increase%20and,common%20way%20to%20increase%20hypertrophy.\",\"https://pixabay.com/es/photos/chica-de-gimnasio-1391368/\",\"https://pixabay.com/es/photos/hombre-ejercicio-aptitud-f%c3%adsica-2604149/\",\"https://steemit.com/hive-172186/@heneisha/my-introduction-post-to-steemit-by-heneisha\",\"https://steemit.com/hive-172186/@heneisha/achievement-2-basic-security-on-steemit-by-heneisha\",\"https://steemit.com/hive-172186/@heneisha/achievement-3-by-heneisha-task-content-etiquette\"],\"app\":\"steemit/0.2\",\"format\":\"markdown\"}",
      "parent_author": "",
      "parent_permlink": "hive-172186",
      "permlink": "achievement-4-by-heneisha-task-applying-markdowns",
      "title": "Achievement 4 by @heneisha Task : Applying Markdowns"
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{
  "block": 65946531,
  "op": [
    "comment",
    {
      "author": "inspiracion",
      "body": "istock and shutterstock images aren't free images.\n\nPlease edit this.\n\nYou must use images free of copyright as I have indicated in the previous comment.",
      "json_metadata": "{\"app\":\"steemit/0.2\"}",
      "parent_author": "heneisha",
      "parent_permlink": "rf01cn",
      "permlink": "rf2wta",
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{
  "block": 65923471,
  "op": [
    "comment",
    {
      "author": "inspiracion",
      "body": "Hi @heneisha\n\nCongratulations, your **achievement 4 is verified.**\n\nYou can advance and complete [Achievement 5]( https://steemit.com/hive-172186/@cryptokannon/achievement-5-understanding-the-steem-tools)\n\nRemember to use the #Achievement5 and #(your country) tags and post from [Newcomers' Community](https://steemit.com/created/hive-172186).\n\n* I invite you to join the third season of [The Diary Game](https://steemit.com/the1000daysofsteem/@steemitblog/1000-days-of-steem-day-19-the-diary-game-season-2-final-rules), and to the [Better Life with Steemit](https://steemit.com/the1000daysofsteem/@steemitblog/1000-days-of-steem-a-better-life-with-steem-new-content-and-curation-project).\n\n* I invite you to join the club5050: [How to join #club5050 Since you receive your first reward. Step by Step/ Cómo unirse al #club5050 Desde que recibes tu primera recompensa. Paso a paso](https://steemit.com/hive-172186/@inspiracion/how-to-join-club5050-since-you-receive-your-first-reward-step-by-step-como-unirse-al-club5050-desde-que-recibes-tu-primera)\nI invite you to follow @steemitblog so that you are aware of the latest updates.\n\n### Rate 1",
      "json_metadata": "{\"tags\":[\"achievement5\"],\"users\":[\"heneisha\",\"steemitblog\"],\"links\":[\"https://steemit.com/hive-172186/@cryptokannon/achievement-5-understanding-the-steem-tools\",\"https://steemit.com/created/hive-172186\",\"https://steemit.com/the1000daysofsteem/@steemitblog/1000-days-of-steem-day-19-the-diary-game-season-2-final-rules\",\"https://steemit.com/the1000daysofsteem/@steemitblog/1000-days-of-steem-a-better-life-with-steem-new-content-and-curation-project\",\"https://steemit.com/hive-172186/@inspiracion/how-to-join-club5050-since-you-receive-your-first-reward-step-by-step-como-unirse-al-club5050-desde-que-recibes-tu-primera\"],\"app\":\"steemit/0.2\"}",
      "parent_author": "heneisha",
      "parent_permlink": "rf01cn",
      "permlink": "rf1f63",
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  "timestamp": "2022-07-15T01:08:33",
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      "body": "Thank you",
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      "body": "Hi Congratulations Dear 💐....\n\nWe also here to support our newcomers through our community which name is Steemit Graphics Community.\n\n<center> **Click & Join us :\nhttps://steemit.com/trending/hive-123895** </center>\n\n<center> Admin : Faran-nabeel & Sameer07</center>\n\nLet's join us and grow together. keep sharing your skills and earn steem..\n\n\n![Polish_20220703_011507071.png](https://cdn.steemitimages.com/DQmVqLfiYLttQAkFVfcgfDxoGJRph2ZoNDHvopDoLF3bmxP/Polish_20220703_011507071.png)\n\n<center><sup> **Contact : Discord : farannabeel#8111 /  [Whatsapp](https://wa.me/<+923037853562>)**</sup> </center>",
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      "body": "Hi @heneisha\n\n\n\n\n>As a recommendation, I remind you that the images you use, if they are not your own, must be taken from sites free of copyright, such as [Pixabay](https://pixabay.com/es/) or [unsplash](https://unsplash.com/).\n\nYour images must be taken from sites free of copyright. Please edit this.",
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      "body": "<div class=\"text-justify\"> \n\nHello everyone on this free topic for the **Achievement 4** I decided to do as a guide to how I usually organize my routine for the #gym and how it works.\n\n\n![image.png](https://cdn.steemitimages.com/DQmRWavTGT8kQs6agfTczwDXQnob8BghRThXH1Jejj2rGjd/image.png)\n[image source](https://ca-times.brightspotcdn.com/dims4/default/0fbe0e1/2147483647/strip/true/crop/616x446+0+0/resize/840x608!/quality/90/?url=https%3A%2F%2Fcalifornia-times-brightspot.s3.amazonaws.com%2Fd1%2Fe9%2Faff96e5b4d7e8c5586056aab0b87%2Fgym.JPG)\n\n*I tell them that to establish our goals we must always stop to plan what is most convenient, for example, if we only want to define, increase muscle mass or want to generate resistance.*\n\n*Personally I like to train to gain muscle mass, but for this I must vary the weight of work so I agreed Hypertrophy with resistance. I tell you what muscle hypertrophy is all about.*\n\n\n![image.png](https://cdn.steemitimages.com/DQmcM6hGrJWzxA8BcG8LG7CN75J7XmqV8925CzUGu96CSCR/image.png)\n[source](https://builtwithscience.com/wp-content/uploads/2022/02/Force-Muscle-Growth-1-1.jpg)\n\nAccording to **healthline.com** define hypertrophy as follows:\n\n>Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy. [source](https://www.healthline.com/health/muscular-hypertrophy#:~:text=Hypertrophy%20is%20an%20increase%20and,common%20way%20to%20increase%20hypertrophy.)\n\n\nThis means that it is about muscle growth, if we realize it also talks about protein synthesis, bone most of the training is concentrated in protein intake.\n\n<p><div class=\"pull-left\">\n\n![image.png](https://cdn.steemitimages.com/DQmXNMdeEfSLJg6qvuix94SgZw2G9hBX4S11rNrAbRv2TV6/image.png)\n[image source](https://static.toiimg.com/thumb/msid-70246813,imgsize-875249,width-800,height-600,resizemode-75/70246813.jpg)\n\n</div>\n\n<p><div class=\"pull-right\">\n\n\n![image.png](https://cdn.steemitimages.com/DQmSHtxT9jyuv3Wp6YZf7DYaB12Z7shDksKS9BYdNbhDcZV/image.png)\n[image source](https://media-cldnry.s-nbcnews.com/image/upload/rockcms/2022-01/220110-gym-covid-mb-1141-e73615.jpg)\n\n</div></p>\n\n---\n\n**is about taking the muscle to the limit of resistance, practicing the method of muscle failure and thus conditioning the body and modifying its resistances to the level we want training.**\n\n<div class= \"phishy\">Let's look at the benefits of training:</div>\n\n---\n\n>*Improve your health.*\n*Reduces the chances of suffering from diseases.*\n*It helps grow your confidence.*\n\n***Now we have a series of movements that would serve us to generate hypertrophy and at the same time resistance.***\n\n| Series*Repetitions | Movement | combination |\n| :-- | :------------| :- |\n| 4*12 | bench press | 4*10 front\n| 4*12 | \tinclined bench press | 4*10 front\n| 4*12 | \tbank press declined | 4*10 front\n| 4*12 | Openings |  no combination\n| 4*12 | pullo view |  no combination\n\nThe greatest importance of routines is based on a good eating plan in addition to perseverance and dedication, since many people are frustrated by not having results quickly and abandon the routine, usually people make the mistake when starting to train start with aggressive diets very low in protein since they confuse being thin with being fit.\n\n>\"The last 3 or 4 repetitions is what the muscle grows. That point of pain, of not being able to anymore, is what separates the champions from the rest.\" Arnold Schwarzenegger (Actor, Bodybuilder)\n\n*It's important to reach the goal of enjoying what we do and being well physically and mentally. That's being fit.*\n\n***Thank you for taking the moment to read this post, and thus be able to fulfill the achievement4, I hope you like it and I also leave you my previous achievements:***\n\n[Achievement 1](https://steemit.com/hive-172186/@heneisha/my-introduction-post-to-steemit-by-heneisha)\n[Achievement 2](https://steemit.com/hive-172186/@heneisha/achievement-2-basic-security-on-steemit-by-heneisha)\n[Achievement 3](https://steemit.com/hive-172186/@heneisha/achievement-3-by-heneisha-task-content-etiquette)\n\n\n </div>",
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