Lời bài hát Anywhere – 112

gamca.Org.pk says:

Loop the resistance band across the backside of your ft with one deal with in every
hand. Seated rows are typically done on a seated row machine or a seated
cable row machine, and the directions for using every are virtually the identical.

When you’ve mastered kind and might complete the usual cable
row exercise with control and energy, it’s time to
problem your self with variations.
Not only will you slim in on your back muscles, but you will additionally challenge your
biceps and grip power more than you’d suppose.

Once you progress into the advanced model of the row, your low back extensors also play a role.

Whether you choose a V-handle, straight bar, or rope cable row substitute, guarantee it aligns together
with your objective of engaging the latissimus dorsi and stabilizer
muscle tissue. In this list, we are going to focus strictly
on variations utilizing the cable pulley machine.

The seated cable row is primarily a again train and is understood amongst many gym-goers
as a raise that may allow you to build back muscle thickness and energy.

Newbies, intermediates, and skilled bodybuilders all profit from utilizing the seated cable
row to build again muscle and strength.
When it involves programming, this is a great train to include on either a back day or a pull day if you’re doing a push/pull/leg
cut up. Then you would possibly wish to think about beefing
up your back muscles—and do we’ve the exercise for you.
And we’ll send you evidence-based ways to enhance your
body composition and well being as nicely as unique offers and discounts.
This allows them to not only review individual research but also analyze the overall weight of the evidence on any
and all topics related to food plan, train, supplementation, and extra.
A great way to do this is to strive totally different grip widths and deal with attachments until you find two or extra
that you simply like, then alternate between your favorites each 8-to-10 weeks of coaching.
They are essential to control and shift the weight through the pull.
This will help to get rid of and force from momentum and maximise time beneath pressure.

You should really feel your lats doing rather more of
the work compared to when your wrists are in a impartial or forward-curling position. Think of it because the Barbell Row’s versatile cousin, delivering
the identical muscle activation but with the added bonus
of continuous resistance. It is a again train that is nearly universally accessible and adaptable inside a workout routine.

In reality, we specialize in ALL the most effective assets for back massage,
back stretches, and again strengthening. This variation is very helpful
for people with decrease again points or who need to reduce different muscle groups’ involvement in the course of the exercise.
To get a copy of the cheat sheet sent to you, please enter your e mail tackle in the field beneath, and hit the “send it now” button. Our ardour is to empower fitness companies to think huge in relation to rising their enterprise.

You must contract your lats and feel the muscle fiber have interaction through the negatives.
On the flip facet, if you have no management over the weight in the eccentric
phase, it’s a signal that you are going slightly too heavy.
Logan also loves plank rotations to activate the rhomboids along together with your core, shoulders,
and extra. Logan also recommends doing bear crawls, which train a whole lot of muscular
tissues, together with the rhomboids. The row may be accomplished one arm at a time to address muscle imbalances and ensure
one aspect isn’t compensating for the other. The key to getting this exercise
proper is getting your place right firstly
and following this by way of; focusing on sustaining it by way of every rep.

Slowly return them to their beginning position earlier than repeating
for a quantity of reps. Then attach either a short straight deal with
or V-bar attachment, depending on what kind of grip you favor (overhand vs underhand).
For this model of low rows, you’ll need two dumbbells that match in weight.
Maintaining your back straight, bend on the
hips till your torso is parallel to the floor whereas maintaining your arms prolonged down in the course of the floor.

The seated cable row is a strength coaching train that targets the muscular tissues of the back, significantly the latissimus dorsi (lats) and the rhomboid.
The exercise is carried out utilizing a cable machine, where the burden is connected to a cable and the
lifter sits on a bench with their ft firmly planted on the bottom or a foot plate.
Chest supported rows are a fantastic train for concentrating on the again muscles, significantly the lats and rhomboids.
It is an efficient way to strengthen these muscle tissue whereas minimizing stress
on the lower again. The chest assist permits you to
focus extra on proper type and approach as properly as permitting you
to use heavier weights with out sacrificing security or stability.

The seated machine row can be changed as much as maintain exercises recent, goal muscle tissue in a unique way, and allow
for continued development and energy features. Permit your
shoulder blades slide forward over your ribcage considerably.
You mustn’t let them come so far forward that the weight is
pulling instantly on your shoulder joint/connective tissue, or inflicting your torso to lean to far forward.
A few sets of band pull-aparts may also assist get up your shoulder stabilizers to make any higher body exercise more
productive and safer. By using your individual body weight as resistance while suspended from
a TRX strap or related gadget, you can carry out this exercise with minimal equipment in any setting.

All of those muscle teams work together to stabilize your
shoulders whilst you perform the movement. Cable rows are a good way to focus on the muscles of your again,
in addition to interact several different muscle groups.
It can additionally be nice to do the first bunch of reps
to your abdomen and then row as excessive as you can for the earlier few reps of the set.
That could be an efficient approach to tire out your muscular
tissues, and there are no proper or wrongs here. If you
row the barbell further down on your belly, towards your belly button, you’ll lower the involvement of your biceps
and move more work to your again muscles. As a rule of thumb,
the muscle tissue on “the different side” of your physique, relative
to gravity and the position of the weight, will be the most worked.

Developed lats can add width to your frame and give you the coveted
cobra again. A V-taper can improve your physique’s aesthetics by
making your shoulders look wider and your waist tighter.

The rhomboid muscle permits your arms to work
with your chest, again, and torso, Logan explains.
Specifically, it could pull your shoulder blades up and in in the direction of your spine, permit them to rotate, and maintain them pulled in tight in opposition to the again of your rib cage.
“A movement the rhomboid muscular tissues are primarily used for is pulling your arms and shoulders backward (retraction),” Gallucci says.

Face pulls target your complete higher back, i.e., the mid-traps, rhomboids, AND posterior deltoids.

They’re an excellent postural exercise and one that could add
some thickness to your upper again muscle tissue.

This variation offers a continuing tension all through the motion, helping to isolate and strengthen the rear
deltoids effectively. Standing barbell rear delts row
is a free weight exercise that primarily targets the rear deltoid
and middle again, and to a lesser degree, it also targets the biceps and traps.
There are some ways to do the rear delt row, and you are capable
of do it with dumbbells, a barbell, or a cable machine.
Back workouts designed for hypertrophy encompass two forms of movements —
overhead vertical pulling and horizontal rowing.
Overhead pulling workouts similar to pull-ups and lat pulldowns assist build again width.
On the opposite hand, horizontal pulling workout routines
such because the seated cable row and barbell bent-over row help build again thickness.
Begin by standing with one foot barely forward on a bench
or elevated surface, holding two dumbbells in every hand with palms going through inward towards one another.

The full vary of motion must be adhered too with
every rep. If you limit the vary of movement,
then you’ll restrict your positive aspects.

“The Place people are inclined to falter with upright rows is primarily in type”, Snyder
stated. If you create a large angle together with your torso relative to
your thighs, you’re working less mid-back and have transferred the
work into your glutes and low again such as you would in a deadlift.
Finish the motion along with your torso at 90 levels relative to the ground.

Right Here, Samuel talks us via every little thing there may be
to know about the cable row. So, while it’s not
solely a shoulder exercise, the Seated Cable Row successfully contributes to stronger,
more stable shoulders.
Throughout a cable row, you extend your back and hold it in this place throughout the exercise.
This causes you to continually contract your erector spinae to
take care of spinal stability. Performing a straight arm pulldown frequently
can result in improved upper-body strength and muscle definition. Cable rows are an effective train for constructing strength and size in the again, and with these three variations you’ll have the ability to add variety to your routine.
Cable rows present a good way to target your back muscle tissue and construct power, whereas additionally enhancing posture,
core stability, and overall muscle mass. In this blog submit we’ll take a glance at how cable rows work totally different areas
of your back, their advantages for total well being, and variations on the standard type.
The main difference is the lack of (or lower) loading of the decrease
again.
The seated machine row is an excellent exercise for strengthening the back muscle tissue.
I really have discovered the Seated machine again row to be
some of the reliable workouts for exactly focusing on your back muscular tissues.
Consultants are going to solely be limited by
their imaginations with the just about infinite
variations this exercise is able to.
Other muscular tissues which may be additionally engaged embody
the rhomboids, trapezius, and erector spinae. By understanding the anatomy concerned with this train, you’ll be able to maximize your range of movement
and reap all of its advantages. Moreover, there are various workout routines that work comparable muscle tissue if you want to swap
up your routine. Still, there are many variations and various workouts that can allow
you to problem your self additional and work your back in different methods.
Begin by standing behind the barbell, gripping it firmly with an overhand
grip about shoulder-width other than one another. This variation requires entry to an Olympic barbell and wide grip handle attachments
(or two separate bars).
By setting your scapula before you row, you’ll notice that your lats engage extra successfully,
leading to better muscle activation and growth.
This prevents your forearms and wrist flexors from initiating the pulling motion, maintaining the load on your back muscle
tissue. If you’re looking to construct a thick, robust again, the seated cable
row ought to be a staple in your routine.
Moreover, each muscle teams contribute to improved
posture by helping keep your backbone aligned
properly all through the exercise. Moreover, improved posture helps
scale back pressure on other parts of the body such because the neck and shoulders that
may be caused by poor postural habits or extended sitting in a single place.
Right Here are some of our coaching applications that characteristic
the barbell row.
I had a private expertise with this once I
was going by way of bodily therapy, attempting to strengthen atrophied muscles in my left
aspect that have been far weaker than my right aspect.
I wasn’t able to stroll on that left leg for a yr and
a half, so the muscles were positively lots weaker at the time.
My quad muscle tissue would shake even attempting to stability and decrease down on my left leg or
carry out a simple heel tap on that one aspect. I even started quietly singing
to myself the 1960s ‘Jump within the Line Shake, Senora’ calypso track by Lord Kitchener, whereas
watching my quad muscle shake and attempting to steadiness.

Utilizing light weights means it not as intimidating as another rowing workouts, corresponding to single-arm bent-over rows and Kroc rows.
An excellent postural train – dumbbell rear delt rows work the muscle tissue responsible for sustaining good posture and stopping slouching and rounded shoulders.
As such, it’s the ideal exercise for anyone who spends lengthy
intervals sitting at a desk. The secondary muscular tissues used throughout a straight arm pulldown include the trapezius, rhomboids, teres major and minor,
posterior deltoids, biceps brachii and triceps brachii. The rhomboid muscular tissues
are located between the shoulder blades they usually
help to attract them together throughout a cable row exercise.
These small however highly effective muscular tissues present stability for the shoulder blades in order
that they don’t move too much when performing each rep of a cable row accurately with good kind.

When you do rows on a seated cable row machine, you’ve got
a relentless degree of rigidity all through
the whole exercise.
We have a full video tutorial beneath to show you the fine form points of the seated cable row.
The seated cable row requires a minimal quantity of apparatus;
making it perfectly attainable to complete it at residence.
The position required to effectively execute the seated row exercise requires
nearly zero learning curve. As such, this is a wonderful train for novices and specialists
alike. The range of movement can also be adjustable to accommodate
different levels of fitness, making it a super alternative for those seeking to build power
in their chest space.
By understanding the errors to keep away from and taking the
right actions, you could full the train safely and successfully.
So let’s get began on avoiding those widespread errors
and making this exercise a standard part of your health coaching.
Seated cable rows are a horizontal pull train that is carried out on a
cable pulley machine. The cable pulley machine eliminates a
few of the want for stabilization that’s required of more technically demanding row variations such because the
barbell row and dumbbell row. The bent-over row can substitute the seated row with related benefits.

By placing the barbell down between reps, your lower again gets slightly relaxation.
It additionally means that you will begin each rep from a useless begin, not having as much tension in your muscle tissue
as when you would have stored it off the ground. In Accordance to data from our
workout log, the common male person can barbell row eighty kg (176 lb) for a one-rep max (1RM).
The average female user can carry forty two.5 kg
(94 lb) within the barbell row. The variety of reps you do in the barbell row ought to be guided by your objective for doing the train.
The wide-grip seated cable row strengthens the again,
shoulders, and biceps whereas bettering core stability and spinal alignment.

The broad grip places increased resistance on the higher back and rear shoulder.

To start, firmly grip either aspect of the bar with arms
positioned barely wider than shoulder width apart. Interact your core
and glutes then drive your elbows down in course of your ribs
while pulling your chin above the extent of the bar utilizing power from lats
and mid-back muscular tissues solely – no swinging!

References:

anabolic Steroids use (gamca.Org.pk)

24/03/2025 at 6:33 sáng

2 thoughts on “Lời bài hát Anywhere – 112”

gamca.Org.pk says:
Loop the resistance band across the backside of your ft with one deal with in every
hand. Seated rows are typically done on a seated row machine or a seated
cable row machine, and the directions for using every are virtually the identical.

When you’ve mastered kind and might complete the usual cable
row exercise with control and energy, it’s time to
problem your self with variations.
Not only will you slim in on your back muscles, but you will additionally challenge your
biceps and grip power more than you’d suppose.

Once you progress into the advanced model of the row, your low back extensors also play a role.

Whether you choose a V-handle, straight bar, or rope cable row substitute, guarantee it aligns together
with your objective of engaging the latissimus dorsi and stabilizer
muscle tissue. In this list, we are going to focus strictly
on variations utilizing the cable pulley machine.

The seated cable row is primarily a again train and is understood amongst many gym-goers
as a raise that may allow you to build back muscle thickness and energy.

Newbies, intermediates, and skilled bodybuilders all profit from utilizing the seated cable
row to build again muscle and strength.
When it involves programming, this is a great train to include on either a back day or a pull day if you’re doing a push/pull/leg
cut up. Then you would possibly wish to think about beefing
up your back muscles—and do we’ve the exercise for you.
And we’ll send you evidence-based ways to enhance your
body composition and well being as nicely as unique offers and discounts.
This allows them to not only review individual research but also analyze the overall weight of the evidence on any
and all topics related to food plan, train, supplementation, and extra.
A great way to do this is to strive totally different grip widths and deal with attachments until you find two or extra
that you simply like, then alternate between your favorites each 8-to-10 weeks of coaching.
They are essential to control and shift the weight through the pull.
This will help to get rid of and force from momentum and maximise time beneath pressure.

You should really feel your lats doing rather more of
the work compared to when your wrists are in a impartial or forward-curling position. Think of it because the Barbell Row’s versatile cousin, delivering
the identical muscle activation but with the added bonus
of continuous resistance. It is a again train that is nearly universally accessible and adaptable inside a workout routine.

In reality, we specialize in ALL the most effective assets for back massage,
back stretches, and again strengthening. This variation is very helpful
for people with decrease again points or who need to reduce different muscle groups’ involvement in the course of the exercise.
To get a copy of the cheat sheet sent to you, please enter your e mail tackle in the field beneath, and hit the “send it now” button. Our ardour is to empower fitness companies to think huge in relation to rising their enterprise.

You must contract your lats and feel the muscle fiber have interaction through the negatives.
On the flip facet, if you have no management over the weight in the eccentric
phase, it’s a signal that you are going slightly too heavy.
Logan also loves plank rotations to activate the rhomboids along together with your core, shoulders,
and extra. Logan also recommends doing bear crawls, which train a whole lot of muscular
tissues, together with the rhomboids. The row may be accomplished one arm at a time to address muscle imbalances and ensure
one aspect isn’t compensating for the other. The key to getting this exercise
proper is getting your place right firstly
and following this by way of; focusing on sustaining it by way of every rep.

Slowly return them to their beginning position earlier than repeating
for a quantity of reps. Then attach either a short straight deal with
or V-bar attachment, depending on what kind of grip you favor (overhand vs underhand).
For this model of low rows, you’ll need two dumbbells that match in weight.
Maintaining your back straight, bend on the
hips till your torso is parallel to the floor whereas maintaining your arms prolonged down in the course of the floor.

The seated cable row is a strength coaching train that targets the muscular tissues of the back, significantly the latissimus dorsi (lats) and the rhomboid.
The exercise is carried out utilizing a cable machine, where the burden is connected to a cable and the
lifter sits on a bench with their ft firmly planted on the bottom or a foot plate.
Chest supported rows are a fantastic train for concentrating on the again muscles, significantly the lats and rhomboids.
It is an efficient way to strengthen these muscle tissue whereas minimizing stress
on the lower again. The chest assist permits you to
focus extra on proper type and approach as properly as permitting you
to use heavier weights with out sacrificing security or stability.

The seated machine row can be changed as much as maintain exercises recent, goal muscle tissue in a unique way, and allow
for continued development and energy features. Permit your
shoulder blades slide forward over your ribcage considerably.
You mustn’t let them come so far forward that the weight is
pulling instantly on your shoulder joint/connective tissue, or inflicting your torso to lean to far forward.
A few sets of band pull-aparts may also assist get up your shoulder stabilizers to make any higher body exercise more
productive and safer. By using your individual body weight as resistance while suspended from
a TRX strap or related gadget, you can carry out this exercise with minimal equipment in any setting.

All of those muscle teams work together to stabilize your
shoulders whilst you perform the movement. Cable rows are a good way to focus on the muscles of your again,
in addition to interact several different muscle groups.
It can additionally be nice to do the first bunch of reps
to your abdomen and then row as excessive as you can for the earlier few reps of the set.
That could be an efficient approach to tire out your muscular
tissues, and there are no proper or wrongs here. If you
row the barbell further down on your belly, towards your belly button, you’ll lower the involvement of your biceps
and move more work to your again muscles. As a rule of thumb,
the muscle tissue on “the different side” of your physique, relative
to gravity and the position of the weight, will be the most worked.

Developed lats can add width to your frame and give you the coveted
cobra again. A V-taper can improve your physique’s aesthetics by
making your shoulders look wider and your waist tighter.

The rhomboid muscle permits your arms to work
with your chest, again, and torso, Logan explains.
Specifically, it could pull your shoulder blades up and in in the direction of your spine, permit them to rotate, and maintain them pulled in tight in opposition to the again of your rib cage.
“A movement the rhomboid muscular tissues are primarily used for is pulling your arms and shoulders backward (retraction),” Gallucci says.

Face pulls target your complete higher back, i.e., the mid-traps, rhomboids, AND posterior deltoids.

They’re an excellent postural exercise and one that could add
some thickness to your upper again muscle tissue.

This variation offers a continuing tension all through the motion, helping to isolate and strengthen the rear
deltoids effectively. Standing barbell rear delts row
is a free weight exercise that primarily targets the rear deltoid
and middle again, and to a lesser degree, it also targets the biceps and traps.
There are some ways to do the rear delt row, and you are capable
of do it with dumbbells, a barbell, or a cable machine.
Back workouts designed for hypertrophy encompass two forms of movements —
overhead vertical pulling and horizontal rowing.
Overhead pulling workouts similar to pull-ups and lat pulldowns assist build again width.
On the opposite hand, horizontal pulling workout routines
such because the seated cable row and barbell bent-over row help build again thickness.
Begin by standing with one foot barely forward on a bench
or elevated surface, holding two dumbbells in every hand with palms going through inward towards one another.

The full vary of motion must be adhered too with
every rep. If you limit the vary of movement,
then you’ll restrict your positive aspects.

“The Place people are inclined to falter with upright rows is primarily in type”, Snyder
stated. If you create a large angle together with your torso relative to
your thighs, you’re working less mid-back and have transferred the
work into your glutes and low again such as you would in a deadlift.
Finish the motion along with your torso at 90 levels relative to the ground.

Right Here, Samuel talks us via every little thing there may be
to know about the cable row. So, while it’s not
solely a shoulder exercise, the Seated Cable Row successfully contributes to stronger,
more stable shoulders.
Throughout a cable row, you extend your back and hold it in this place throughout the exercise.
This causes you to continually contract your erector spinae to
take care of spinal stability. Performing a straight arm pulldown frequently
can result in improved upper-body strength and muscle definition. Cable rows are an effective train for constructing strength and size in the again, and with these three variations you’ll have the ability to add variety to your routine.
Cable rows present a good way to target your back muscle tissue and construct power, whereas additionally enhancing posture,
core stability, and overall muscle mass. In this blog submit we’ll take a glance at how cable rows work totally different areas
of your back, their advantages for total well being, and variations on the standard type.
The main difference is the lack of (or lower) loading of the decrease
again.
The seated machine row is an excellent exercise for strengthening the back muscle tissue.
I really have discovered the Seated machine again row to be
some of the reliable workouts for exactly focusing on your back muscular tissues.
Consultants are going to solely be limited by
their imaginations with the just about infinite
variations this exercise is able to.
Other muscular tissues which may be additionally engaged embody
the rhomboids, trapezius, and erector spinae. By understanding the anatomy concerned with this train, you’ll be able to maximize your range of movement
and reap all of its advantages. Moreover, there are various workout routines that work comparable muscle tissue if you want to swap
up your routine. Still, there are many variations and various workouts that can allow
you to problem your self additional and work your back in different methods.
Begin by standing behind the barbell, gripping it firmly with an overhand
grip about shoulder-width other than one another. This variation requires entry to an Olympic barbell and wide grip handle attachments
(or two separate bars).
By setting your scapula before you row, you’ll notice that your lats engage extra successfully,
leading to better muscle activation and growth.
This prevents your forearms and wrist flexors from initiating the pulling motion, maintaining the load on your back muscle
tissue. If you’re looking to construct a thick, robust again, the seated cable
row ought to be a staple in your routine.
Moreover, each muscle teams contribute to improved
posture by helping keep your backbone aligned
properly all through the exercise. Moreover, improved posture helps
scale back pressure on other parts of the body such because the neck and shoulders that
may be caused by poor postural habits or extended sitting in a single place.
Right Here are some of our coaching applications that characteristic
the barbell row.
I had a private expertise with this once I
was going by way of bodily therapy, attempting to strengthen atrophied muscles in my left
aspect that have been far weaker than my right aspect.
I wasn’t able to stroll on that left leg for a yr and
a half, so the muscles were positively lots weaker at the time.
My quad muscle tissue would shake even attempting to stability and decrease down on my left leg or
carry out a simple heel tap on that one aspect. I even started quietly singing
to myself the 1960s ‘Jump within the Line Shake, Senora’ calypso track by Lord Kitchener, whereas
watching my quad muscle shake and attempting to steadiness.

Utilizing light weights means it not as intimidating as another rowing workouts, corresponding to single-arm bent-over rows and Kroc rows.
An excellent postural train – dumbbell rear delt rows work the muscle tissue responsible for sustaining good posture and stopping slouching and rounded shoulders.
As such, it’s the ideal exercise for anyone who spends lengthy
intervals sitting at a desk. The secondary muscular tissues used throughout a straight arm pulldown include the trapezius, rhomboids, teres major and minor,
posterior deltoids, biceps brachii and triceps brachii. The rhomboid muscular tissues
are located between the shoulder blades they usually
help to attract them together throughout a cable row exercise.
These small however highly effective muscular tissues present stability for the shoulder blades in order
that they don’t move too much when performing each rep of a cable row accurately with good kind.

When you do rows on a seated cable row machine, you’ve got
a relentless degree of rigidity all through
the whole exercise.
We have a full video tutorial beneath to show you the fine form points of the seated cable row.
The seated cable row requires a minimal quantity of apparatus;
making it perfectly attainable to complete it at residence.
The position required to effectively execute the seated row exercise requires
nearly zero learning curve. As such, this is a wonderful train for novices and specialists
alike. The range of movement can also be adjustable to accommodate
different levels of fitness, making it a super alternative for those seeking to build power
in their chest space.
By understanding the errors to keep away from and taking the
right actions, you could full the train safely and successfully.
So let’s get began on avoiding those widespread errors
and making this exercise a standard part of your health coaching.
Seated cable rows are a horizontal pull train that is carried out on a
cable pulley machine. The cable pulley machine eliminates a
few of the want for stabilization that’s required of more technically demanding row variations such because the
barbell row and dumbbell row. The bent-over row can substitute the seated row with related benefits.

By placing the barbell down between reps, your lower again gets slightly relaxation.
It additionally means that you will begin each rep from a useless begin, not having as much tension in your muscle tissue
as when you would have stored it off the ground. In Accordance to data from our
workout log, the common male person can barbell row eighty kg (176 lb) for a one-rep max (1RM).
The average female user can carry forty two.5 kg
(94 lb) within the barbell row. The variety of reps you do in the barbell row ought to be guided by your objective for doing the train.
The wide-grip seated cable row strengthens the again,
shoulders, and biceps whereas bettering core stability and spinal alignment.

The broad grip places increased resistance on the higher back and rear shoulder.

To start, firmly grip either aspect of the bar with arms
positioned barely wider than shoulder width apart. Interact your core
and glutes then drive your elbows down in course of your ribs
while pulling your chin above the extent of the bar utilizing power from lats
and mid-back muscular tissues solely – no swinging!

References:

anabolic Steroids use (gamca.Org.pk)

24/03/2025 at 6:33 sáng
softitworld.com says:
70918248

References:

steroids for muscle Growth for sale (softitworld.com)

03/04/2025 at 11:04 chiều