こんにちはー！
現役トレーナー、現役ボディビルダーの健っす。
今日はよくある質問。
「お腹を引き締めるにはどうすればいいですか？」に、ガチのマジで回答するよ。
複数の方法を組み合わせることが大切なんだけど、最も大切なことは「食事の管理」だ。
ちなみに「お腹の筋トレ」は優先順位が低い。
「お腹を引き締める」優先順位
- 適切な食事の管理
- 全身のウェイトトレーニング
- お腹にフォーカスしたウェイトトレーニング
- サプリメントの導入
- 有酸素運動
１番から順番に大切。
「嫌いだから」という理由で優先順位を変えてしまうと、決定的に効率が下がると思っていい。
（例：食事の管理をしたくないから、筋トレだけしよう！など）
1.適切な食事の管理
これは幾度となく書いている内容なんだけど、再度おさらいしよう。
こちらの記事も参考にしてね
個人差は多少出るけど、適切糖質制限をしよう。
「適切」ってなんやねん、って質問が本当に難しい。
合う合わない、しんどいしんどくない、などの個人差が出やすいんだ。
ってのを一旦置いておいて、「とりあえずやってみて」って事を書いてみる。
- 糖質が何に、どれくらい入っているかを把握する。
んで、１日に大体どれくらい摂取しているかを知る。 - 体重の２倍gくらいに制限する。
（体重が60kgの人なら120gの糖質にする）
結構これだけでも痩せて、お腹が引き締まる人が居ると思う。
よりハードにしたい場合は体重の１倍gに制限をしてみてほしい。
このレベルまで低糖質にするなら、オイルはじゃんじゃん摂取していいと思う。
オイルの管理を始めるのは糖質の管理ができてからでOK。
オメガ３、６、９をバランスよく、体重gほど摂取するのが理想。
もっと簡潔に言うと、植物性のオイルやお魚のオイルを積極的に使おう！
2.全身のウェイトトレーニング
冒頭でも書いたとおり、「お腹の筋トレ」をするのは優先順位は低い。
全身のウェイトトレーニングをするのが有効で、理由が、
- 消費カロリーが多い
- 基礎代謝が上がりやすい
- 全身のプロポーションがよくなる
など。
ジムに行くならスタッフにしっかり頼ろう。
家でするならしっかりと知識をつけてやること！
3.お腹にフォーカスしたウェイトトレーニング
上記では全身の筋トレを推奨したわけだが、その中でお腹を重点的にやるのはいい方法だと思う。
意外と腹筋のフォームが難しいので、しっかりとスタッフに相談すること。
猛烈にお腹がしんどくなれば正解だ。
家でする場合は、まずは「クランチ」をマスターすること。
その後少々飛び級になるが、コロコロを導入しよう。
フォームは上記に貼り付けているのと同じ、ここから
一つだけアドバイスをするとしたら「腹筋の基本は起き上がることではなく、背骨を丸めること」
4.サプリメントの導入
はっきり言って優先順位はかなり低い。摂取しなくてもいい。
でも取るとしたら、
- カフェイン
- カルニチン
- MCTオイル
このあたりでいいんじゃない？（適当）
適当な広告に騙されて買ったらあかんで！
実際俺もほとんど摂取してないからな！
5.有酸素運動の導入
有酸素運動は基本的にやらなくていい。
こちらの記事を参考に
確かに体脂肪は燃えるんだけど、食事の管理と比べて効果が薄いと言わざるを負えないし、時間もとにかくかかり、基礎代謝も落ちるというデータすらある。
「マラソン選手は細いですよね？それに近づくために頑張りましょう！」というトレーナーもいるが、ちょっと現実的ではない。
あの人達、練習で8時間くらい走ってるからね！？
おまけ
1~5まで書いたわけだけど、これらを自分の生活に合わせて、複合的に考えることが大切。
逆に、○○だけダイエット！というのは注意が必要。
確かに痩せるとは思うけど、現実的なものが少なく、火の玉ストレートでツッコむとしたら「それ一生やるの？」だね。
一生朝にバナナ？一生お風呂の前にフラフープするの？
なお、プロテインの置き換えだけはかなり有効だとは思う。
こちらの記事を参考に
まとめ
- 食事の管理が最も大切
- 続いて全身の筋トレ
- 優先順位を下げて、お腹の筋トレ、サプリ、有酸素運動
以上や！よかったらシェアしてな！
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And they make me believe in who you areWhen you decide on somethingYou act swiftly
And they make me believe in who you areWhen you decide on somethingYou act swiftly
Simple PleasuresVerse 1Oh, a strangerA stranger in the nightVenturing into an unfamiliar place
You’re beautifully and incredibly inspiringChorusSo sharp, so real, so goodSomething new I’m experiencing
A rush of senses collideAnd burst into our cores
You’re beautifully and incredibly inspiringChorusSo sharp, so real, so goodSomething new I’m experiencing
And they make me believe in who you areWhen you decide on somethingYou act swiftly
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Why are you here?Verse 2You’re confidently aware of who you are
Nothing ventured, nothing gainedBridge 1Transform yourself into an adventure
rReach out and grab onto something newHesitation stands in the way of boldness
With one thoughtOnly one thought in his mindTo overcome the dullness of his life
When you undress me with your eyesWhere are you from?
You draw me closer to your sideI’m claimed as your prize
You tower over meI look up to you with such rare admirationIn your line of view
And I like how you elevate me into your sphere
Simple PleasuresVerse 1Oh, a strangerA stranger in the nightVenturing into an unfamiliar place
When you undress me with your eyesWhere are you from?
So sharp, so real, so goodSomething new I’m excited aboutOutroDreams only occur when you’re sleeping
You’re beautifully and incredibly inspiringChorusSo sharp, so real, so goodSomething new I’m experiencing
And I like how you elevate me into your sphere
Something NewVerse 1I’m liking your div chicCasually cool and mysteriously captivating
When you’re sleepingWhen you’re sleepingWritten by B. (Saturday, June 14, 2014)Copyright 2014
So sharp, so real, so goodSomething new I’m excited aboutOutroDreams only occur when you’re sleeping
The motions we make against the backdrop of timeResonate along the touch of our skin
Nothing ventured, nothing gainedBridge 1Transform yourself into an adventure
When you undress me with your eyesWhere are you from?
rReach out and grab onto something newHesitation stands in the way of boldness
Can be the beginning of joyDisappointment is always a possibilityBut as the say:
You’re blissfully satisfyingVerse 3When you reach out your handYou form a connection with meI hope it’s unbreakable
Reach out and reveal a part of youVerse 2Intentions always start with a touch
When you’re sleepingWhen you’re sleepingWritten by B. (Saturday, June 14, 2014)Copyright 2014
You draw me closer to your sideI’m claimed as your prize
I loved as much as you’ll receive carried out right here. The sketch is tasteful, your authored material stylish. nonetheless, you command get bought an nervousness over that you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly a lot often inside case you shield this hike.
Son dakika haberleri, en güncel flaş haberler, gündem, siyaset, ekonomi, memurlar, televizyon, spor, magazin, yaşam ve dünya haberleri, video ve galerileri
You’re blissfully satisfyingVerse 3When you reach out your handYou form a connection with meI hope it’s unbreakable
istanbul hurdacı sitesi olarak her türlü hurda alıyoruz
When you undress me with your eyesWhere are you from?
I’ve never experienced your ways of being
I’ve never experienced your ways of being
Nothing ventured, nothing gainedBridge 1Transform yourself into an adventure
So sharp, so real, so goodSomething new I’m excited aboutOutroDreams only occur when you’re sleeping
istanbul hurdacı firmalar içinde lideriz hurdacı En yakın istanbul istanbul hurdacı telefonu olan numaramızdan ulaşabilirsiniz kartal hurdacı https://bit.ly/kartal-hurdaci-telefonu
İstanbul hurdacı firmamız hizmetinizdedir. İstanbul şehir merkezinin kullanılmış ofis mobilyası ve hurda alımlarında eşyanın ederini yüksek fiyattan ödüyoruz.
So sharp, so real, so goodSomething new I’m excited aboutOutroDreams only occur when you’re sleeping
And they make me believe in who you areWhen you decide on somethingYou act swiftly
And what you wish to attainYour soothing energy spills directly into me
You tower over meI look up to you with such rare admirationIn your line of view
And what you wish to attainYour soothing energy spills directly into me
I’ve never experienced your ways of being
I’ll use what I have and you’ll do the sameI like how you thinkYour ideas are refreshingly bold
And I like how you elevate me into your sphere
Nothing ventured, nothing gainedBridge 1Transform yourself into an adventure
You tower over meI look up to you with such rare admirationIn your line of view
And what you wish to attainYour soothing energy spills directly into me
Why are you here?Verse 2You’re confidently aware of who you are
rReach out and grab onto something newHesitation stands in the way of boldness
And they make me believe in who you areWhen you decide on somethingYou act swiftly
Reach out and reveal a part of youVerse 2Intentions always start with a touch
With another strangerExcitement can be elusive and fleetingThe element of surprise
İstanbul’da çinko çatı hurdası, çinko levha alımı yapıyoruz. Çinko, eski dönemlerden bu yana bilinmektedir. Lakin ne yazık ki kullanım biçimi ve üretimi tam olarak öğrenilemediğinden öteki metallerle karıştırılan bir elementtir.
Simple PleasuresVerse 1Oh, a strangerA stranger in the nightVenturing into an unfamiliar place
I’ve never experienced your ways of being
You’re beautifully and incredibly inspiringChorusSo sharp, so real, so goodSomething new I’m experiencing
Thanks for shares.
And what you wish to attainYour soothing energy spills directly into me
Simple PleasuresVerse 1Oh, a strangerA stranger in the nightVenturing into an unfamiliar place
A rush of senses collideAnd burst into our cores
Thanks for shares.
Simple PleasuresVerse 1Oh, a strangerA stranger in the nightVenturing into an unfamiliar place
You draw me closer to your sideI’m claimed as your prize
Nothing ventured, nothing gainedBridge 1Transform yourself into an adventure
You draw me closer to your sideI’m claimed as your prize
Thanks for shares.
You’re blissfully satisfyingVerse 3When you reach out your handYou form a connection with meI hope it’s unbreakable
You draw me closer to your sideI’m claimed as your prize
Why are you here?Verse 2You’re confidently aware of who you are
Thanks for shares.
Why are you here?Verse 2You’re confidently aware of who you are
Can be the beginning of joyDisappointment is always a possibilityBut as the say:
Thanks for share.
And I like how you elevate me into your sphere
When you’re sleepingWhen you’re sleepingWritten by B. (Saturday, June 14, 2014)Copyright 2014
You’re beautifully and incredibly inspiringChorusSo sharp, so real, so goodSomething new I’m experiencing
rReach out and grab onto something newHesitation stands in the way of boldness
Thank you for shares.
And I like how you elevate me into your sphere
Thanks for shares.
Thanks for shares.
İstanbul Hurdacı Firmamız ile Ücretsiz Keşif, Nakit Ödeme avantajıyla hurda satabilirsiniz
yes lol okay
Profesyonel hurdaci firmamızdan teklif almadan hurda satmayın. her türlü hurda alımı için hemen arayın
Hello your website is so good.
Mauris eget feugiat eros, vitae convallis massa.
en yakın hurdacı telefonu sitemizde yer almaktadır. her türlü hurda alımı için bizimle iletişim kurabilirsiniz
very very good website
Something NewVerse 1I’m liking your div chicCasually cool and mysteriously captivating
Adrese gelen istanbul Esenyurt en yakın hurdacı firması olarak hizmet veriyoruz..
Thank you very much.
Thanks for shares.
Nothing ventured, nothing gainedBridge 1Transform yourself into an adventure
İstanbul hurdacı firmamız hizmetinizdedir. İstanbul şehir merkezinin kullanılmış ofis mobilyası ve hurda alımlarında eşyanın ederini yüksek fiyattan ödüyoruz.
Thanks for shares.
İstanbul hurdacısı mı arıyordunuz? İstanbul’un en profesyonel hurdacısı Hurdemsan Metal profesyonel yerinize getiriyor! Tonajlı hurda alımıyla kazanmayı amaçlıyoruz.
Thanks for share.
Güncel istanbul hurda fiyatları ile İstanbul’da hurda alan yerler içerisindeyiz. Size en yakın istanbul Esenyurt istanbul hurdacı firması olarak hizmet sunuyoruz. En yakın hurdacı firmamıza hurda satabilirsiniz..
Hurda bakır alan Esenyurt hurdacı firması olarak her türlü madeni değerinde alıyoruz. Hurda alım satımında lider konumdayız. Hurdacı sitesi https://www.hurdacifirma.com.tr
Thanks for shares.
You draw me closer to your sideI’m claimed as your prize
Güncel hurda fiyatları ile hurda alan yerler içerisindeyiz. Size en yakın Esenyurt hurdacı firması olarak hizmet sunuyoruz.Hurda satmak için hemen arayın. Bakır alan hurdacı https://www.hurdacisitesi.com.tr
I’ll use what I have and you’ll do the sameI like how you thinkYour ideas are refreshingly bold
Esenyurt hurdacı firmalar içinde lideriz. En yakın istanbul en yakın hurdacı telefonu olan numaramızdan ulaşabilirsiniz alo hurdacı https://www.hurdacisitesi.com.tr
And I like how you elevate me into your sphere
En yakın Avcılar hurdacı firması mı arıyorusunuz? Buraya yakın istanbul Avcılar hurdacı en yakın firmalar arasındayız. istanbul hurdacı https://hurdacifirma.com.tr/avcilar-hurdaci/
When you undress me with your eyesWhere are you from?
Hurda bakır alan Avcılar hurdacı firması olarak her türlü madeni değerinde alıyoruz. Hurda alım satımında lider konumdayız. Hurdacı sitesi https://hurdacifirma.com.tr/esenyurt-hurdaci/
Beylikdüzü Beylikdüzü hurdacı firmasıyız. Beylikdüzü hurda fiyatları ile yerinden hurda alan istanbul en yakın hurdacı https://hurdacifirma.com.tr/beylikduzu-hurdaci/
En yakın Beylikdüzü hurdacı firması mı arıyorusunuz? Buraya yakın Beylikdüzü hurdacıları arasındayız. Her türlü hurda alım satımı için arayınız. Hurdacı firmalar https://hurdacifirma.com.tr/beylikduzu-hurdaci/
Thanks for your information on this blog. Just one thing I want to say is always that purchasing electronic products items in the Internet is certainly not new. In reality, in the past decade alone, the marketplace for online electronic devices has grown a great deal. Today, you can get practically almost any electronic unit and devices on the Internet, which include cameras along with camcorders to computer parts and game playing consoles.
Güncel istanbul hurda fiyatları ile İstanbul’da hurda alan yerler içerisindeyiz. Size en yakın istanbul Beylikdüzü istanbul hurdacı firması olarak hizmet sunuyoruz. En yakın hurdacı firma https://hurdacifirma.com.tr/beylikduzu-hurdaci/
I’ve never experienced your ways of being
Reach out and reveal a part of youVerse 2Intentions always start with a touch
Reach out and reveal a part of youVerse 2Intentions always start with a touch
You’re blissfully satisfyingVerse 3When you reach out your handYou form a connection with meI hope it’s unbreakable
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I’ve never experienced your ways of being
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When you’re sleepingWhen you’re sleepingWritten by B. (Saturday, June 14, 2014)Copyright 2014
Beylikdüzü Beylikdüzü hurdacı firmasıyız. Beylikdüzü hurda fiyatları ile yerinden hurda alan istanbul en yakın hurdacı https://hurdacifirma.com.tr/beylikduzu-hurdaci/
My experience working for Consumer Genius was extremely disappointing. Although I completed all my job responsibilities and worked hard, I haven’t received my salary for four months. Despite trying to contact the company several times, I haven’t received a response or any explanation for the delay. It’s not only unethical but also illegal to withhold employees’ salaries. This conduct reflects poorly on the company’s professionalism and respect towards their workforce. I strongly advise anyone against working for this company or considering any business dealings until they show a genuine commitment to treating their employees with respect and paying their salaries on time.
Hurda bakır alan Beylikdüzü hurdacı firması olarak her türlü madeni değerinde alıyoruz. Hurda alım satımında lider konumdayız. Hurdacı sitesi https://hurdacifirma.com.tr/beylikduzu-hurdaci/
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Thanks for expressing your ideas. I might also like to express that video games have been at any time evolving. Technology advances and innovations have made it simpler to create authentic and fun games. These kinds of entertainment games were not that sensible when the real concept was first being attempted. Just like other areas of technology, video games also have had to grow as a result of many generations. This itself is testimony towards fast progression of video games.
Thanks for your article. One other thing is that individual American states have their particular laws in which affect people, which makes it very, very hard for the the legislature to come up with a whole new set of guidelines concerning property foreclosures on house owners. The problem is that each state possesses own legislation which may work in an unfavorable manner when it comes to foreclosure insurance plans.
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Beylikdüzü Beylikdüzü hurdacı firmasıyız. Beylikdüzü hurda fiyatları ile yerinden hurda alan istanbul hurdacı firması https://hurdacifirma.com.tr/beylikduzu-hurdaci/
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In accordance with my research, after a the foreclosure home is sold at an auction, it is common for the borrower to be able to still have any remaining balance on the personal loan. There are many creditors who try to have all service fees and liens repaid by the subsequent buyer. Having said that, depending on a number of programs, laws, and state laws there may be many loans that aren’t easily solved through the switch of financial loans. Therefore, the responsibility still lies on the borrower that has had his or her property foreclosed on. Thank you sharing your ideas on this website.
Where are you from?Why are you here?
Hurda bakır alan istanbul hurdacı firması olarak her türlü madeni değerinde alıyoruz. https://groups.google.com/g/hurdaci-telefonu
You’re beautifully and incredibly inspiringChorusSo sharp, so real, so goodSomething new I’m experiencing
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It is indeed my belief that mesothelioma is usually the most fatal cancer. It’s got unusual qualities. The more I look at it the greater I am sure it does not work like a real solid flesh cancer. If perhaps mesothelioma is actually a rogue viral infection, therefore there is the chance for developing a vaccine plus offering vaccination for asbestos uncovered people who are open to high risk involving developing long term asbestos related malignancies. Thanks for giving your ideas for this important ailment.
You’re beautifully and incredibly inspiringChorusSo sharp, so real, so goodSomething new I’m experiencing
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Hurdalarınızın çevreye zarar vermeden geri dönüşüme kazandırılması için istanbul hurdacı https://www.hurdacitelefonu.com.tr adresli sitemize başvurabilirsiniz.
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I have discovered that intelligent real estate agents everywhere you go are warming up to FSBO ***********. They are acknowledging that it’s more than merely placing a poster in the front place. It’s really concerning building relationships with these retailers who sooner or later will become purchasers. So, while you give your time and efforts to encouraging these traders go it alone – the “Law involving Reciprocity” kicks in. Interesting blog post.
Thanks for shares
Thanks for your valuable post. In recent times, I have been able to understand that the actual symptoms of mesothelioma cancer are caused by the actual build up connected fluid between the lining on the lung and the chest muscles cavity. The ailment may start while in the chest spot and distribute to other parts of the body. Other symptoms of pleural mesothelioma include weight-loss, severe inhaling trouble, temperature, difficulty taking in food, and inflammation of the face and neck areas. It ought to be noted that some people living with the disease never experience almost any serious signs or symptoms at all.
Thanks for share
Thanks for share.
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Thanks for the tips you have discussed here. Yet another thing I would like to express is that personal computer memory needs generally increase along with other breakthroughs in the technology. For instance, when new generations of processors are brought to the market, there is usually a similar increase in the size and style preferences of both the computer memory plus hard drive space. This is because the software operated by these cpus will inevitably boost in power to make new technologies.
İstanbul’da hurda satışı yapmak isteyenler için en iyi seçeneklerden biri olan Hurdacı Telefonu, müşterilerine güvenilir bir hizmet sunuyor ve en iyi fiyat tekliflerini veriyor. Hurdacı http://hurdacifirmasi.com.tr/
Thanks for shares
Hurdacı firması arayışınız varsa http://hurdacifirmasi.com.tr/ adresli sitemize göz atabilirsiniz. Hurda bakır, hurda alüminyum, hurda kablo ve diğer tüm hurda malzemelerinizi en iyi fiyatlarla değerlendiriyoruz.
Thanks for shares
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Can be the beginning of joyDisappointment is always a possibilityBut as the say:
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And what you wish to attainYour soothing energy spills directly into me
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When you undress me with your eyesWhere are you from?
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When you undress me with your eyesWhere are you from?
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When you’re sleepingWhen you’re sleepingWritten by B. (Saturday, June 14, 2014)Copyright 2014
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Demek paramı alır banlarsınız beni
So sharp, so real, so goodSomething new I’m excited aboutOutroDreams only occur when you’re sleeping
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Furthermore, i believe that mesothelioma cancer is a rare form of cancers that is commonly found in those previously exposed to asbestos. Cancerous tissues form inside the mesothelium, which is a shielding lining that covers the majority of the body’s bodily organs. These cells commonly form within the lining from the lungs, abdomen, or the sac that really encircles one’s heart. Thanks for giving your ideas.
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A rush of senses collideAnd burst into our cores
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Simple PleasuresVerse 1Oh, a strangerA stranger in the nightVenturing into an unfamiliar place
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rReach out and grab onto something newHesitation stands in the way of boldness
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The motions we make against the backdrop of timeResonate along the touch of our skin
Why are you here?Verse 2You’re confidently aware of who you are
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Howdy, I do think your web site might be having web browser compatibility issues. When I look at your blog in Safari, it looks fine however, if opening in I.E., it’s got some overlapping issues. I merely wanted to provide you with a quick heads up! Aside from that, wonderful website.
Hey would you mind sharing which blog platform you’re using? I’m looking to start my own blog in the near future but I’m having a difficult time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design seems different then most blogs and I’m looking for something completely unique. P.S Apologies for getting off-topic but I had to ask!
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by by hepiniz
by by hepiniz
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I have noticed that over the course of constructing a relationship with real estate managers, you’ll be able to come to understand that, in every single real estate purchase, a payment is paid. Finally, FSBO sellers tend not to “save” the fee. Rather, they try to earn the commission through doing a strong agent’s work. In doing this, they invest their money plus time to conduct, as best they are able to, the jobs of an representative. Those duties include revealing the home via marketing, representing the home to willing buyers, making a sense of buyer emergency in order to make prompt an offer, arranging home inspections, handling qualification inspections with the loan company, supervising maintenance, and aiding the closing.
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