导航

书影音 | 热身和放松 - The Big Book of Endurance Training and Racing 读书笔记【3】

随着马拉松,长距离越野跑,铁人三项等运动越来越为普通爱好者所熟知,其中一些资深爱好者开始了解和实践MAF训练法,此训练法最好的指导书为 《The Big Book of Endurance Training and Racing》 (圈内简称:大书)。大书英文全文有500多页,目前还没有中文译本,只有少数耐力运动爱好者将其部分内容介绍给广大国内跑友。

之前我们分享了ryanflower对大书概括性总结:耐力训练的关键因素,以及三彩的读书笔记,第一章 何为耐力?,第三章 最大有氧能力,今天继续分享第五章 热身与放松

1hourtraining

本章标题 WARMING UP AND COOLING DOWN- The Two Key Critical Elements Of Every Workout,“顾名思义”,讲的是热身与放松的方法、时间、益处和注意事项等,后面则大篇幅探讨我们几乎每个都做过的“拉伸”,发出了“远离拉伸”的“呐喊”。
Dr Maffetone通过独特的方式习得热身与放松:打暑期工时奇怪的搬东西方式。以最轻的开始,逐渐增加重量,再逐渐减少,最后以最轻的结束。他在后来学业中学到关于热身与放松的知识,方觉不再奇怪。

当Dr Maffetone和运动员兄弟们在操场上慢跑热身时,总会看见一些人在地上拉伸,拉伸完爬起来上来就跑地飞快,还有些在停车场里推着汽车拉伸,好似要把车推走一样!当训练要结束时,这些又会唰一下停住,然后一屁股坐汽车里,结束了!Dr Maffetone通过对比,向我们展示了错误了热身和放松。

有氧运动中,使大脑、身体为训练准备好,还有后面训练结束时身体恢复的第一步——放松,才能使训练更有效率,取得更大的益处,减少伤病的发生。但慢慢的身体活动来进行拉伸和放松是耐力运动的最好方式,而拉伸,似乎没什么大用。

热身是通过轻松的活动来使身体准备好,热身中的“热”部分来自于血液循环的加快,当开始训练时,肌肉很快地就需要更多的氧气和营养,排出增加的代谢废物,这些都要通过血液传输来进行,肌肉需要流入更多的血液。而这些血液从何而来?

安静时,体内的循环更多的服务于大脑和神经系统、器官和腺体、肠道还有其他系统,从血液循环方面看,安静状态与训练状态截然相反:当训练时,更多的血液需要流向肌肉。血液流向肌肉的过程过快时,势必会对大脑、神经、腺体等造成很大的压力,此时,需要通过“热身”来解决这个问题?;郝鼗疃梢允辜∪饴阊跗陀笸?,大脑等适应降低了的血液循环,这个过程一般至少需要12~15分钟,这个过程便是“热身”。

热身后体温稍微上升,更多的血液流往肌肉,氧气利用率增加,关节、肌肉、肌腱和韧带的机械效率增加,体内存储的脂肪开始释放,肺功能和神经活动都得到提高。

可以利用心率计来进行热身,比如安静心率60,最大有氧心率140,在热身活动期间,使心率缓慢逐渐增加,直到140。一个小时的训练(这一个小时包含热身和放松)需要15分钟的热身。训练量更大时要相应的增加热身时间。最好的热身方式是根据自己的情况,量体裁衣,但切记不要少于12~15分钟,这是生理允许的最少时间了。

放松则与热身过程正相反。与立即停下训练,然后一屁股坐或躺下休息的消极放松对比,正确放松是通过轻缓活动使心跳逐渐降低至安静心率(也可以降至比安静心率高10~20次的水平)。再以上述为例,在训练结束前最后15分钟,心率逐渐降低,直到接近60(正确的放松也可能降至70~80)。

放松最重要的原因是因为它是训练恢复的开端。通过监测心率使得强度缓慢降低,可以防止身体和化学压力,特别在心脏血管系统和肌肉中。有助于肌肉中的氧化作用和循环,消除血液乳酸盐(blood lactate)(尽管在有氧训练中)。这些都是恢复的重要部分。

更长的训练,比如两三个或更多个小时,增加放松时间到至少20~30分钟。

热身和放松是全身活动,不要太过于局限,可以通过和训练内容完全不同的活动来热身,比如,可以在骑行台上热身15分钟,然后再跑1小时,再通过别的活动来放松,比如说游泳。这在冷酷的冬天非常有用,特别我所在的西北苦寒之地。

花在热身和放松上的时间应该包含在整个训练内,所以当准备1小时有氧跑,拿出15分钟热身,15分钟放松,中间跑半小时。别不把热身和放松算作训练,极大的健康受益于这两个过程。缺乏放松和热身甚至会导致训练过度,而训练前做足够长的热身,一些顽固的伤有时会消失。并且,正确的热身后,比赛成绩也会得到提高。

许多人把拉伸和热身联系在一起,但拉伸并不起到热身的作用,还有人会认为拉伸可以预防伤病提高成绩,但对不起,事实可能正相反。

有两种基本的拉伸:动态拉伸和静态拉伸。静态拉伸是缓慢、小心翼翼地拉伸,轻轻拉伸肌肉,然后保持10到30秒。正确静态拉伸时,可以促进肌肉的放松。理想的静态拉伸需要每个肌肉群相继重复拉伸3到4次,同样要求缓慢和轻柔。静态拉伸可以主动和被动来做,这两种,主动比较安全:

  • 主动拉伸通过收缩对抗肌来完成,比如通过收缩四头肌主动拉伸胭绳肌腱;
  • 被动拉伸是通过地心引力或者其他肢体力量抑或他人之力,来移动身体部位达到或超过它的运动范围极限——也是这种拉伸容易导致伤病的原因。

(这部分我不是很明白,Dr. Maffetone对静态拉伸挺暧昧的)

动态拉伸是利用身体的动力来重复拉伸关节位置到达或超过能移动的最大幅度,是运动员拉伸最普通的类别。因为这种方法比静态拉伸更快速,会激活牵张反射,紧张而不是放松肌肉,导致肌纤维的拉伤……

提高灵活性(flexibility)极其重要,但灵活性和拉伸不是一个概念,灵活是指关节周围的肌肉所允许关节的活动范围,这同移动或束缚关节的肌肉有关。肌肉平衡可能是灵活的最重要方面,在关节处,肌肉的不均衡,会导致灵活性的下降,总的来说,健康的身体是比较灵活的。有氧功能作用于肌肉功能,所以它可以提高灵活性。好的有氧基础会带来好的灵活性——不多也不少。太多的灵活性也会有受伤的危险,这是因为肌肉允许关节移动超过正常的范围。关节灵活性的不均衡,会增大受伤的风险。

接下来举例子、引用文献,强调了拉伸的危险。拉伸造成的伤害可能是肌肉本身、肌腱、与肌肉联系的韧带或是肌肉控制的关节。更多的拉伸导致炎症加重的可能性。而且静态拉伸对会阻碍赛比赛成绩的提高。

最后Dr Maffetone提到瑜伽和普拉提,这两种是和拉伸不同的全身灵活性练习,但是要小心、缓慢、简单的正确练习。很遗憾的是他见过的大多数运动员做瑜伽和普拉提都不正确,太快、太用力了。而且记住,这两项运动并不能提供真正地热身。

本章总结 :每次训练开始和比赛前,通过轻松的身体活动,无论这些活动和训练项目是否相同,总之在一定的时间内使心率到达目标心率。这个时间至少12~15分钟,随着训练量的加大,同样增加(12~15分钟是1个小时训练的热身/放松时间),结束后的放松与热身相反。静态地、小心翼翼地、轻松地拉伸对放松肌肉有一定作用,但千万注意强度,莫受伤,且拉伸不能起到热身作用,热身还要靠动起来。

本文作者简介:


三彩 新浪微博:@西安不要下雨 耐力运动爱好者,The Big Book of Endurance Training and Racing实践者。

原文出处:http://book.douban.com/annotation/19387937/
感谢三彩授权转载,略有修改。

延伸阅读:


爱燃烧整理的关于《The Big Book of Endurance Training and Racing》大书及MAF最大有氧心率系列文章

您需要才能回复
To_top
彩票之家下载
www.802860.com www.323973.com www.185922.com www.721556.com www.577765.com www.476601.com www.rq89.com www.091045.com www.987504.com www.ak13.com www.656283.com www.036267.com www.162084.com www.0359.link www.874922.com www.6250.cn www.800121.com www.91400.com www.09058.com www.dh47.com www.um5.com www.61pn.com www.219189.com www.222442.com www.nk19.com www.744773.com www.921701.com www.824500.com www.163407.com www.qh92.com www.172311.com www.995349.com www.yy68.cc www.176517.com www.2128.org www.777113.com www.0525.cm www.16uq.com www.63rv.com www.506952.com www.6095.com www.bc27.com www.qh77.com www.291715.com www.020582.com www.50283.com www.953104.com www.427709.com www.937289.com www.7659.cc www.401873.com www.397774.com www.43399.com www.386218.com www.870743.com www.034985.com www.567175.com www.1229.pw www.735432.com www.63ce.com www.vy89.com www.725496.com www.829912.com www.cp5259.com www.0554.win www.268609.com www.734062.com www.z31.cc www.221240.com www.317367.com www.565692.com www.554013.com www.69lo.com www.421921.com www.3967.cn www.866182.com www.56951.com www.824625.com www.123355.com www.8872.in www.645711.com www.17626.cc www.387738.com www.439007.com www.164242.com www.14yp.com www.826460.com www.6487.cn www.ji54.com www.95065.com www.486936.com www.967242.com www.8809.loan www.275791.com www.xz03.com www.299645.com www.139141.com www.652573.com www.7687.vip www.674557.cc www.432.org www.314989.com www.024942.com www.518204.com www.b74.com www.16tk.com www.9359.biz www.329181.com www.870089.cc www.259795.com www.7331.cn www.94ak.com www.267391.com www.9374.cm www.948683.com www.152728.com www.680751.com www.43rg.com www.501852.com www.xo16.com www.37722.com www.50nb.com www.173424.com www.770256.com www.854428.com www.5980.cn www.250818.com www.7924.top www.04sq.com www.091582.cc www.396266.com www.48344.com www.582733.com www.73823.com www.414762.com www.859976.com www.tr82.com www.556683.com www.893387.com www.872585.com www.888277.com www.030500.com www.743455.com www.8048.loan www.520318.com www.23tz.com www.478314.com www.8135.wang www.584591.com www.777.cm www.975564.com www.953884.com www.0458.bid www.259276.com www.15266.cc www.543103.com www.382685.com www.79vz.com www.92rs.com www.223550.com www.05634.com www.288590.com www.gg99.cc www.603835.com www.888.wang www.339611.com www.28411.com www.em59.com www.126621.com www.15133.cc www.501408.com www.398073.com www.dt24.com www.369660.com www.682235.com www.4330.in www.450316.com www.po63.com www.8678.wang www.6953.org www.224918.com www.663768.com www.7570.org www.585576.com www.85ej.com www.505921.com www.48ir.com www.250163.com www.802379.com www.031891.com www.870003.com www.98862.cc www.209633.com www.029006.com www.796428.com www.30337.com www.574618.com www.00uj.com www.205205.com www.951040.com www.025501.com www.799248.com www.64577.com www.603098.com www.234212.com www.092119.com www.285637.com www.580368.com www.361882.com www.594113.com www.021194.com www.4656.cn www.376897.com www.009109.com www.832580.com www.730668.com www.85727.cc www.650679.com www.088042.com www.093130.com www.595865.com www.348947.com www.365548.cc www.361792.com www.569539.com www.483505.com www.58ue.com www.302938.com www.251227.com www.299770.com www.cai0244.com www.015424.com www.1100.net www.67nt.com www.681273.com www.4892.cn www.zr08.com www.501003.com www.2758.in www.055666.com www.711445.com www.2002.cn www.990700.com www.25cz.com www.419858.com www.21.black www.235632.com www.860969.com www.113402.com www.tj88.cc www.965871.com www.5383.wang www.9955.cm www.477427.com www.us56.com www.652965.com www.4420.net www.356463.com www.666975.com www.0384.net www.3989.biz www.42656.com www.920701.com www.271062.com www.973579.com www.026243.com www.622399.com www.02ox.com www.568886.com www.128703.com www.850857.com www.684015.com www.0338.com www.329008.com www.800365.cc www.883579.com www.923888.com www.516923.com www.542562.com www.41pq.com www.213903.com www.920701.com www.92177.cc www.581381.com www.28uy.com www.754347.com www.2825.biz www.060682.com www.502275.com www.076957.com www.md00.com www.593668.com www.346594.com www.85vq.com www.669710.com www.665486.com www.388868.com www.6vi.com www.590815.com www.8291.org www.cp2020.com www.58255.com www.cai4233.com www.270043.com www.974075.com www.012021.com www.299770.com www.gj72.com www.559074.com www.813001.com www.36795.cc www.443365.com www.0987.me www.676776.com www.91ls.com www.200466.com www.275620.com www.756.hk www.8720.cc www.ct48.com www.1294.xyz www.518248.com www.cp654.com www.860178.com www.214718.com www.411099.com www.jz3.cc www.061185.com www.075001.com www.324342.com www.934266.com www.025861.com www.185571.com www.190010.com www.25xr.com www.136948.com www.546.date www.213274.com www.846866.com www.776658.com www.15504.com www.688243.com www.102765.com www.90303.cc www.803473.com www.6158.biz www.975957.com www.02165.com www.539892.com www.11oe.com www.206379.com www.62659.cc www.594175.com www.1464.cm www.771.space www.107688.com www.616704.com www.53gd.com www.621985.com www.41329.com www.522258.com www.366116.com www.35my.com www.121152.com www.5814.org www.240916.com www.638210.com www.221181.com www.32rc.com www.312757.com www.392811.com www.805706.com www.981414.com www.25897.com www.769422.com www.8968.net www.382126.com www.1755.me www.250262.com www.806307.com www.36739.cc www.477360.com www.975958.com www.654441.com www.574922.com www.xs89.com www.161699.com www.432371.com www.999479.com www.3kg.cc www.034981.com www.671262.com www.855078.com www.6865.vip www.254127.com www.937785.com www.108156.cc www.006721.com www.949503.com www.120791.com www.659581.com www.257603.com www.4518.org www.5822.space www.596468.com www.0069.cn www.658601.com www.2307.me www.297080.com www.846898.com www.3753.xyz www.261106.com www.847143.com www.1359.top www.382872.com www.cp095.com www.sk28.com www.234095.com www.211.me www.662309.com www.368159.com www.844009.com www.4564.wang www.315302.com www.3930.xyz www.516166.com www.787380.com www.077438.com www.367608.com www.bz59.com www.72226.com www.465995.com www.977432.com www.17734.com www.460072.com www.cai130.com www.767192.com www.438834.com www.cp1691.com www.76170.com www.445957.com www.lq0.com www.133471.com www.126205.com www.388906.com www.96367.cc www.509121.com www.988807.com www.198170.com www.067985.com www.s87.shop www.903731.com www.005779.com www.882.in www.623342.com www.og05.com www.581.space www.188093.com www.9389.com www.273244.com www.4497.vip www.267011.com www.542574.com www.192767.com www.126699.com www.477377.com www.543038.com www.168441.com www.812763.com www.737686.com www.26785.com www.583246.com www.64ol.com www.7874.vip www.500230.com www.296936.com www.015897.com www.923167.com www.9710.vip www.265767.com www.785206.com www.me73.com www.973057.com www.9955.hk www.30123.com www.342711.com www.853589.com www.9797.com www.659716.com www.ly08.com www.61958.com www.00hh.com www.980467.com www.j56.me www.wt77.cc www.002290.com www.001225.com www.br15.com www.og21.com www.858495.com www.984164.com www.515.cn www.122308.com www.681930.com www.235304.com www.877934.com www.207700.com www.89tq.com www.193735.com www.4516.vip www.yy05.com www.027974.com www.1699.net www.278792.com www.668038.com www.997966.com www.8535.cc www.018750.com www.486364.com www.645313.com www.276939.com www.797882.com www.59zk.com www.058932.com www.095550.com www.800052.cc www.8070.in www.942985.com www.357527.com www.750481.com www.41238.com www.315309.com www.sl07.com www.89416.com www.23hl.com www.g84.net www.856748.com www.0427.com www.79283.com www.1429.xyz www.940302.com www.079025.com www.605822.com www.cp3239.com www.52182.cc www.533432.com www.971542.com www.571307.com www.537256.com www.93ik.com www.112130.com www.104508.com www.552502.com www.19li.com www.240900.com www.681564.com www.kv96.com www.267631.com www.738696.com www.121857.com www.526956.com www.981943.com www.9926.top www.345146.com www.jw33.cc www.244876.com www.716128.com www.kg63.com www.21316.com www.hx19.com www.080511.com www.316853.com www.897677.com www.0176.pw www.604066.com www.970849.com www.3178.in www.308708.com www.42472.com www.541973.com www.41gq.com www.179062.com www.657150.com www.90hy.com www.9470.cc www.126056.com www.967067.com www.em68.com www.yc09.com www.712799.com www.67192.com www.312941.com www.029053.com www.713315.com www.925619.com www.984695.com www.530183.com www.080843.com www.365864.cc www.6724.cm www.188410.com www.908287.com www.408.cc www.202650.com www.667304.com www.ud38.com www.234668.cc www.626973.com www.987833.com www.319.cm www.929505.com www.13385.cc www.569903.com www.992067.com www.7283.in www.641037.com www.549717.com www.929576.com www.510415.com www.968141.com www.79934.com www.447073.com www.806967.com www.32qo.com www.70572.com www.650524.com www.ey80.com www.8565.net www.181177.com www.94920.com www.8278.com www.233763.com www.278999.cc www.745110.com www.385218.com www.980684.com www.4800.vip www.557600.com www.808997.com www.993386.com www.067163.com www.428576.com www.787842.com www.tg21.com www.004361.com www.789817.com www.q13.net www.48444.com www.se8.com www.8156.cm www.756354.com www.370227.com www.613685.com www.637062.com www.vn95.com www.rh45.com www.71488.com www.332350.com www.565961.com www.916692.com www.32ud.com www.88418.cc www.457391.com www.1078.live www.53985.com www.15dc.com www.372037.com www.ei40.com www.770173.com www.9800.cn www.025193.com www.586534.com www.640580.com www.988338.com www.8036.cm www.247633.com www.343368.com www.863834.com www.l43.net www.66834.com www.286798.com www.44450.cc www.177642.com www.339009.com www.05os.com www.636517.com www.301.site www.013759.com www.937067.com www.0301.cc www.220046.cc www.02cu.com www.cai2477.com www.3682.cn www.236312.com www.556652.com www.831527.com www.h64.com www.39178.cc www.145013.com www.424969.com www.720600.com www.352048.com www.660804.com www.41wc.com www.602893.com www.924508.com www.30lz.com www.69654.com www.243002.com www.554260.com www.830505.com www.sz06.com www.128981.com www.667625.com www.6654.cm www.293630.com www.781488.com www.982230.com www.2208.vip www.83993.com www.239601.com www.0cp.cc www.695193.com www.j42.me www.ad.com www.397645.com www.553608.com www.235284.com www.3575.biz www.33953.cc www.121744.com www.982017.com www.373150.com www.863981.com www.6836.cn www.079400.com www.421007.com www.676238.com www.ag89.com www.6688.vip www.24nq.com www.365318.cc www.382256.com www.740407.com www.cp2.me www.8251.net www.063322.com www.328779.com www.661719.com www.924969.com www.n91.in www.01774.com www.113844.com www.390312.com www.025805.com www.608626.com www.907714.com www.53982.cc www.222805.com www.551353.com www.781742.com www.4659.biz www.556760.com www.515468.com www.4837.org www.957914.com www.89yn.com www.83448.com www.079358.com www.217133.com www.019712.com www.51kr.cc www.948291.com www.659140.com www.788962.com www.749011.com www.cp773.com www.21432.com www.250662.com www.18997.cc www.8317.biz www.529092.com www.584085.com www.26853.cc www.115300.com www.384623.com www.654801.com www.991500.com www.057209.com www.in95.com www.sp41.com www.sv22.com www.3386.cn www.60894.com www.202508.com www.768406.com www.999609.com www.77wr.com www.73893.com www.534418.com www.604929.com www.454004.com www.454348.com www.649386.com www.668876.com www.6890.biz www.050121.com www.w14.biz www.31779.cc www.120315.com www.350017.com www.563661.com www.751045.com www.967857.com www.04ky.com www.004243.com www.234042.com www.853130.com www.3579.pw www.296708.com www.370110.com www.539341.com www.967741.com www.007.la www.89540.com www.20564.com www.978600.com www.89ao.com www.52738.com www.74lt.com www.91194.com www.606762.com www.081049.com www.66614.cc www.399372.com www.251946.com www.177528.com www.125522.com www.66386.cc www.nr42.com www.16823.cc www.82nk.com www.320007.com www.128390.com www.237941.com www.448400.com www.658272.com www.799756.com www.172562.com www.596130.com www.3575.cc www.050109.com www.419937.com www.672092.com www.9311.online www.237052.com www.792100.com www.310111.cc www.811739.com www.11am.com www.111276.com www.dh83.com www.9347.biz www.197589.com www.624568.com www.023277.com www.440202.com www.le21.com www.383944.com www.659314.com www.873081.com www.32oz.com www.04207.com www.199074.com www.589237.com www.zs99.cc www.151358.com www.852653.com www.254148.com www.550066.cc www.533499.com www.809030.com www.pb0.cc www.57rk.com www.7308.cm www.006591.com www.23222.com www.0657.vip www.221181.com www.320375.com www.145694.com www.15233.cc www.02681.com www.6291.biz www.9679.cc www.2820.link www.1458.vip www.706302.com www.463602.com www.788768.com www.959869.com www.951904.com www.701981.com www.444828.com www.5319.cc www.321001.cc www.531159.com www.286116.com www.238094.com www.208633.com www.037994.com www.497402.com www.713168.com www.689840.com www.861793.com www.794433.com www.802044.com www.716118.com www.24121.com www.003815.com www.047277.com www.296906.com www.344122.com www.50fj.com www.gs44.com www.833652.com www.503300.com www.230855.com www.058864.com www.17us.com www.sw34.com www.987911.com www.900334.com www.807077.cc www.850813.com www.752757.com www.673978.com www.166745.com www.11458.cc www.62wv.com www.962884.com www.630717.com www.466155.com www.529667.com www.824299.com www.573330.com www.292381.com www.346156.com www.022702.com www.88983.cc www.417369.com www.654103.com www.916501.com www.38782.cc www.16877.cc www.446755.com www.657374.com www.565217.com www.513177.com www.809816.com www.od08.com www.cp242.com www.ov61.com www.ld48.com www.cp3135.com www.994907.com www.89917.com www.130493.com www.266409.com www.494896.com www.69yi.com www.cp3055.com www.927969.com www.299800.com www.079686.com www.39sx.com www.12td.com www.ym94.com www.8232.top www.17909.com www.5942.xyz www.0490.me www.vv05.com www.985898.com www.394039.com www.7599.xyz www.756157.com www.136848.com www.q11.website www.676576.com www.180444.com www.c39.top www.871160.com www.180345.com www.12745.com www.797694.com www.112042.com www.358837.cc www.29005.cc www.813888.com www.3079.cn www.94la.com www.0156.cn www.1231.space www.77351.cc www.628132.com www.114467.com www.399232.com www.28632.cc www.896777.com www.222833.com www.x54.me www.529068.com www.196035.com www.63334.cc www.0501.cc www.66085.cc www.0929.cc www.928330.com www.001723.com www.fp30.com www.023066.com www.93752.com www.37613.com www.16668.com www.267484.com www.ik15.com www.12wy.com www.218260.com www.6vn.com www.556500.com www.62335.cc www.890897.com www.539694.com www.58686.com www.as.cc www.532438.com www.34086.com www.bc7.com www.367832.com www.0166.net www.689915.com www.247669.com www.11786.com www.815002.com www.653558.com www.279029.com www.1796.vip www.683778.com www.052398.com www.658342.com www.1017.vip www.478704.com www.750801.com www.530715.com www.av91.com www.0507.cm www.010197.com www.811070.com www.812438.com www.958740.com www.869058.com www.772028.com www.7764.vip www.818526.com www.276015.com www.9326.online www.141131.com www.700.org www.51072.com www.213217.com www.532841.com www.636668.cc www.219024.com www.230802.com www.300010.com www.258861.com www.184546.com www.198326.com www.829753.com www.785653.com www.744688.com www.949810.com www.365669.cc www.5723.biz www.6786.wang www.144355.com www.663544.com www.774052.com www.915577.com www.423253.com www.122272.com www.81366.cc www.18583.com www.043776.com www.br2.com www.412.org www.09dk.com www.pf.cc www.953090.com www.810511.com www.651841.com www.456585.com www.cp0677.com www.ei40.com www.991628.com www.cai6425.com www.fi31.com www.592365.cc www.766542.com www.993157.com www.739.red www.7560.cm www.1381.cc www.356900.com www.502873.com www.877009.com www.081909.com www.789820.cc www.861891.com www.770621.com www.622113.com www.637901.com www.182340.com www.71636.com www.369435.com www.878777.com www.82nf.com www.01724.com www.54244.com www.222596.com www.492298.com www.574833.com www.615866.com www.57335.cc www.062085.com www.52485.cc www.823697.com www.973696.com www.at86.cc www.428718.com www.792712.com www.42jf.com www.39168.com www.72346.com www.085239.com www.163275.com www.363011.com www.07bh.com www.964411.com www.34it.com www.359063.com www.e56.net www.521193.com www.590948.com www.585060.com www.580837.com www.433018.com www.681422.com www.393648.com www.954873.com www.390698.com www.101925.com www.v92.space www.436.xyz www.2828.cm www.5015.org www.6566.tv www.8189.top www.4576.live www.6506.cn www.5615.me www.3678.pw www.1149.cm www.71833.cc www.ma07.com www.158883.com www.001396.com www.nh54.com www.098667.com www.52673.cc www.775595.com www.593046.com www.684225.com www.60455.com www.003.mobi www.595221.com www.125071.com www.8048.vip www.301882.com www.446247.com www.606823.com www.450091.com www.391963.com www.355590.com www.087872.com www.007303.com www.6779.in www.931422.com www.125252.com www.8164.me www.137421.com www.394385.com www.oh61.com www.9wh.cc www.751467.com www.236626.com www.381428.com www.408369.com www.445926.com www.29110.com www.044.cx www.894461.com www.564475.com www.191361.com www.19318.com www.ta9.com www.444646.com www.866382.com www.037705.com www.050059.com www.020228.com www.013700.com www.77026.cc www.89332.cc www.52287.cc www.298443.com www.iv88.com www.667777.cc www.325777.com www.305097.com www.015618.com www.837512.com www.252775.com www.17739.com www.cp833.com www.675012.com www.372251.com www.396646.com www.834828.com www.36007.com www.709595.com www.863998.com www.172937.com www.jn22.com www.397588.cc www.72786.cc www.3791.biz www.676402.com www.075317.com www.906988.com www.238955.com www.493668.com www.99481.cc www.22je.com www.868780.com www.770231.com www.338385.com www.064744.com www.65ct.com www.854811.com www.370784.com www.088243.com www.4592.top www.922328.com www.75216.com www.196535.com www.610341.com www.181273.com www.cp745.com www.42ao.com www.537528.com www.1947.com www.4324.biz www.95798.com www.840542.com www.158264.com www.980650.com www.218950.com www.2835.com www.085972.com www.835554.com www.235172.com www.969277.com www.216970.com www.4130.biz www.815252.com www.593488.com www.va24.com www.272102.com www.997482.com www.hz56.com www.979316.com www.cp7128.com www.981398.com www.607318.com www.123820.com www.89fz.com www.720036.com www.242229.com www.737.biz www.961948.com www.66759.com www.042280.com www.012282.com www.085704.com www.028523.com www.56952.cc www.12316.cc www.3884.in www.96xv.com www.0972.vip www.34lv.com www.td15.com www.bl4.cc www.o44.com www.840296.com www.017760.com www.cp5558.cc www.167486.com www.972582.com www.302718.com www.779456.com www.913.tv www.365704.cc www.pb51.com www.136777.cc www.828846.com www.8516.cc www.428342.com www.638551.com www.98123.com www.807765.com www.82315.com www.615237.com www.9071.vip www.020861.com www.803575.com www.9944.cn www.657919.com www.8295.top www.503723.com www.tg47.com www.150989.com www.hw09.com www.588970.com www.122671.com www.46qg.com www.751174.com www.222314.com www.582882.com www.483974.com www.505493.com www.z92.online www.231760.com www.983865.com www.204100.com www.081227.com www.257685.com www.wx17.com www.121497.com www.by27.com www.166033.com www.97bp.com www.443087.com www.3058.vip www.88729.com www.0340.loan www.872418.com www.196679.com www.933725.com www.318951.com www.xs55.com www.693255.com www.229977.com www.y02.top www.12ae.com www.607935.com www.84lw.com www.325396.com www.320231.com www.173334.com www.cai19.com www.953082.com www.811737.com www.319316.com www.dc21.com www.069024.com www.023967.com www.58624.com www.3hn.com www.qh49.com www.972241.com www.885029.com www.762715.com www.739196.com www.817510.com www.658659.com www.551776.com www.350367.com www.202915.com www.083418.com www.055668.com www.34266.cc www.8195.cc www.840428.com www.72547.com www.93930.cc www.13514.com www.494952.com www.751547.com www.688872.com www.kl66.com www.046856.com www.010191.com www.982446.com www.403062.com www.8580.vip www.815023.com www.123479.cc www.kz7.cc www.498369.com www.456189.com www.872463.com www.7702.cn www.458559.com www.997266.com www.73782.cc www.997439.com www.159676.com www.9775.wang www.449774.com www.70dg.com www.238909.com www.791248.com www.6195.biz www.496990.com www.vy39.com www.587704.com www.096508.com www.ce06.com www.505022.com www.at43.com www.366323.com www.5620.cc www.519888.com www.40zt.com www.358454.com www.996778.com www.05136.com www.9075.vip www.12iz.com www.984880.com www.815362.com www.618453.com www.389852.com www.210811.com www.220318.com www.026037.com www.61vy.com www.186702.com www.683581.com www.086943.com www.hk50.com www.355641.com www.926628.com www.mk33.com www.090502.com www.548093.com www.39807.com www.7625.top www.21ss.cc www.9702.org www.233694.com www.k45.net www.805817.com www.gr09.com www.751853.com www.665385.com www.80185.com www.10ca.com www.497288.com www.5089.pw www.730658.com www.690869.com www.347142.com www.498700.com www.45uj.com www.282666.cc www.353269.com www.232200.cc www.361105.com www.201783.com www.100731.com www.190612.com www.473177.com www.11ei.com www.482193.com www.6228.com www.660371.com www.89938.cc www.852202.com www.160822.com www.a30.top www.954439.com www.776164.com www.025481.com www.6596.biz www.585856.com www.b45.club www.080031.com www.616766.com www.cj94.com www.62663.cc www.872063.com www.161151.com www.861762.com www.4937.cc www.3679.wang www.5ol.com www.987007.com www.983282.com www.770495.com www.779937.com www.657286.com www.9869.top www.365773.cc www.3059.cm www.498903.com www.31255.cc www.726177.com www.088064.com www.je39.com www.669501.com www.6838.org www.390657.com www.200199.cc www.97172.cc www.1287.me www.hk15.com www.857038.com www.722518.com www.464342.com www.512828.com www.0183.cn www.159756.com www.723280.com www.508244.com www.595468.com www.492130.com www.403055.com www.429682.com www.183671.com www.a89.net www.802710.com www.101938.com www.950044.com www.875429.com www.092697.com www.925631.com www.120193.com www.15ce.com www.363313.com www.64528.com www.959641.com www.196357.com www.bf42.com www.200222.com www.96ze.com www.953951.com www.222433.com www.lm55.com www.213296.com www.t79.net www.583506.com www.33729.com www.344268.com www.67pc.com www.127719.com www.ns13.com www.90864.com www.413840.com www.860413.com www.50os.com www.988308.com www.827361.com www.co87.com www.458890.com www.23238.com www.356462.com www.96687.com www.989236.com www.50276.cc www.365722.cc www.843278.com www.3240.xyz www.296867.com www.823055.com www.31835.com www.654320.com www.012009.com www.115331.com www.948753.com www.514940.com www.2229.cm www.974069.com www.52502.com www.95630.com www.416500.cc www.392.net www.466666.com www.761235.com www.529566.com www.42rs.com www.325699.com www.539230.com www.253044.com www.006744.com www.da80.com www.143847.com www.603273.com www.11732.cc www.583002.com www.6308.cm www.242924.com www.562985.com www.276371.com www.363730.com www.1802.vip www.350819.com www.820069.com www.7510.vip www.131279.com www.413500.cc www.306438.com www.31857.cc www.u99.in www.598500.com www.429608.com www.187128.com www.92772.cc www.728721.com www.331634.com www.45208.com www.fh74.com www.690295.com www.202522.com www.028522.com www.460101.com www.898914.com www.7676.online www.237955.com www.731080.com www.qr14.com www.78116.cc www.185398.com www.5747.cc www.920091.com www.654523.com www.f21.top www.033614.com www.1qm.com www.844490.com www.62yb.com www.046878.com www.468856.com www.0082.cc www.029100.com www.441.net www.110048.com www.579994.com www.aj.cc www.266401.com www.722755.com www.hd69.com www.531883.com www.984073.com www.8534.loan www.172537.com www.733585.com www.nq36.com www.276317.com www.690532.com www.nv74.com www.50819.com www.510738.com www.911870.com www.41576.com www.509249.com www.555332.com www.mg00.com www.69610.com www.228.cn www.44901.com www.wz37.cc www.838365.com www.392949.com www.207551.com www.90659.com www.zj14.com www.789943.com www.cp6767.com www.xi81.com www.24va.com www.708696.com www.268058.com www.4290.vip www.868295.com www.366309.com www.032269.com www.7lc.com www.420821.com www.68dw.com www.80338.cc www.757412.com www.oj51.com www.09309.cc www.089050.com www.389.la www.1kc.com www.wu12.com www.96335.com www.300283.com www.659930.com www.220583.com www.170013.com www.806938.com www.981811.com www.51df.cc www.06669.com www.749029.com www.62fr.com www.15615.com www.052425.com www.199145.com www.578990.com www.730268.com www.959692.com www.xw37.com www.587127.com www.811690.com www.ah57.com www.205.com www.38935.cc www.101815.com www.333336.cc www.564234.com www.371425.cc www.57879.cc www.43665.com www.7rl.com www.733563.com www.320032.com www.07558.com www.961142.com www.411035.com www.109218.com www.180300.com www.791945.com www.tr51.com www.ig93.com www.9rs.cc www.568257.com www.cp1105.com www.478061.com www.720048.com www.1410.org www.789648.com www.532.cn www.119300.com www.522739.com www.823584.cc www.62pa.com www.025827.com www.803948.com www.35mm.com www.55916.com www.506307.com www.825991.com www.pz29.com www.252616.com www.716277.com www.507339.com www.ni44.com www.167825.com www.748608.com www.cp7715.com www.9892.in www.817297.com www.jc07.com www.227820.com www.570011.com www.838756.com www.lu95.com www.578048.com www.799772.com www.799113.com www.335993.com www.695765.com www.966879.com www.732963.com www.867603.com www.784688.com www.287715.com www.6365.hk www.51ho.com www.678317.com www.619774.com www.560533.com www.947638.com www.23.me www.21962.cc www.110062.com www.397008.com www.750987.com www.32100.com www.049347.com www.2160.com www.278153.com www.002312.com www.318627.com www.751831.com www.964870.com www.03yh.com www.61846.com www.319381.com www.499897.com www.329855.com www.9200.loan www.889550.com www.286668.com www.4007.vip www.iz67.com www.5rg.com www.2298.com www.23309.com www.95dn.com www.23wx.cc www.7856.la www.019081.com www.275139.com www.678681.com www.013627.com www.1hl.com www.37667.cc www.195229.com www.573116.com www.865745.com www.65qz.com www.29600.com www.086591.com www.356448.com www.762863.com www.949819.com www.j06.cn www.21551.cc www.070907.com www.276259.com www.512020.com www.705081.com www.474199.com www.292972.com www.18jp.com www.19td.com www.87ru.com www.2221.biz www.946.net www.35hw.com www.726165.com www.661689.com www.633062.com www.680715.com www.246495.com www.2482.vip www.31172.cc www.111369.com www.263830.com www.501525.com www.aq58.cc www.707.mobi www.31693.cc www.382801.com www.102107.com www.098208.com www.538983.com www.521595.com www.386013.com www.611888.com www.556476.com www.592068.com www.534900.com www.306198.com www.3698.top www.756454.com www.408552.com www.993817.cc www.02mk.com www.089902.com www.243531.com www.711656.com www.951537.com www.f51.cc www.7729.loan www.783510.com www.279894.com www.224793.com www.124091.com www.914648.com www.ya40.com www.2403.cc www.45338.com www.397716.com www.273641.com www.035987.com www.cp373.com www.562251.com www.70570.cc www.170956.com www.17116.cc www.890354.com www.268450.com www.108579.com www.26op.com www.618561.com www.006718.com www.1803.cc www.9382.vip www.3967.bid www.217159.com www.36799.cc www.ow.cc www.984625.com www.583269.com www.666992.com www.93430.com www.by99.cc www.569916.com www.449957.com www.34zl.com www.3638.in www.36052.com www.033913.com www.922400.com www.379030.com www.6538.vip www.71385.com www.09888.cc www.935345.com www.502591.com www.164988.com www.5480.in www.867992.com www.219674.com www.84vx.com www.786768.com www.412883.com www.011321.com www.st22.com www.cai8055.com www.f82.cn www.ca6.com www.962014.com www.571912.com www.046565.com www.tb3.com www.470501.com www.165331.com www.957859.com www.976166.com www.lm98.com www.418578.com www.886349.com www.277676.com www.51bm.com www.647900.com www.078034.com www.dx47.com www.500914.com www.8472.cn www.792222.com www.119627.com www.166783.com www.186641.com www.080122.com www.137188.com www.316950.com www.237084.com www.121283.com www.062590.com www.59891.com www.22535.com www.153262.com www.79771.cc www.984454.com www.489587.com www.298443.com www.288349.com www.392573.com www.279889.com www.100305.com www.75912.com www.16474.com www.6853.biz www.332213.com www.313178.com www.88796.cc www.lo86.com www.570807.com www.20698.com www.659340.com www.82372.com www.90ea.com www.nk13.com www.cp5656.com www.952116.com www.882914.com www.734666.com www.574051.com www.539543.com www.12133.cc www.up84.com www.760345.com www.342518.com www.9599.me www.16115.com www.482104.com www.538626.com www.535587.com www.717941.com www.855626.com www.902171.com www.830678.com www.200098.cc www.4562.pw www.11gl.com www.24yi.com www.6510.cn www.5393.biz www.43814.com www.970844.com www.389364.com www.433904.com www.33075.com www.047474.com www.068655.com www.058836.com www.228757.com www.176543.com www.7335.me www.819554.com www.254912.com www.76146.com www.963251.com www.251905.com www.1779.wang www.888589.com www.233984.com www.20080.com www.782777.com www.93fg.com www.739147.com www.068359.cc www.on99.com www.528870.com www.0645.cn www.729734.cc www.024768.com www.935569.com www.235372.com www.16vh.com www.513756.com www.959891.com www.0741.org www.512053.cc www.729508.com www.900572.com www.v70.net www.8119.org www.478811.com www.56438.com www.933412.com www.891795.com www.315797.com www.5309.cm www.2859.biz www.835576.com www.579201.com www.99400.cc www.973917.com www.579261.com www.99482.com www.988846.com www.578508.com www.88208.cc www.9317.cc www.871247.com www.223300.cc www.087873.com www.71nl.com www.772175.com www.028529.com www.33178.com www.4719.org www.926104.com www.475828.com www.79971.com www.003119.com www.975964.com www.362809.com www.6126.pw www.788732.com www.288777.cc www.131330.com www.ji18.com www.466440.com www.7087.org www.730922.com www.857118.com www.951354.com www.6256.biz www.752721.com www.129406.com www.432178.com www.609628.com www.718188.com www.c40.hk www.9660.in www.260621.com www.358480.com www.505149.com www.572651.com www.748563.com www.93lc.com www.007093.com www.125097.com www.255105.com www.331615.com www.960943.com www.42250.com www.043121.com www.152202.com www.234028.com www.398093.com www.21vg.com www.1902.net www.781641.com www.393310.com www.201859.com www.19wp.com www.697087.com www.137493.com www.d24.bid www.80tc.com www.cp3589.com www.523548.com www.454158.com www.wn4.cc www.60775.com www.963195.com www.362969.com www.046321.com www.829900.com www.502935.com www.170111.cc www.32an.com www.587059.com www.260319.com www.40hj.com www.580770.com www.083869.com www.809535.com www.167192.com www.281041.com www.639216.com www.737852.com www.037789.com www.986189.com www.533501.com www.bp79.com www.636400.com www.014469.com www.956527.com www.408577.com www.95704.com www.8591.wang www.4845.xyz www.875195.com www.199425.com www.f02.top www.102933.com www.368287.com www.563525.com www.58191.cc www.021271.com www.034651.com www.057767.com www.041110.com www.e70.org www.337.pw www.3821.wang www.278948.com www.316766.com www.lv03.com www.dx6.com www.931012.com www.275232.com www.6526.cn www.171518.com www.170350.com www.tm26.com www.500522.cc www.4405.vip www.875874.com www.222745.com www.14ho.com www.579443.com www.94051.com www.804473.com www.818070.com www.rl6.com www.576720.com www.60148.cc www.29215.cc www.910482.com www.526668.com www.5936.top www.22440.cc www.10cm.com www.625713.com www.79477.cc www.848542.com www.393373.com www.52857.com www.8384.com www.34862.com www.799745.cc www.214354.com www.s78.net www.9445.cc www.478362.com www.5623.bid www.628885.cc www.72296.com www.ax25.com www.343568.com www.1776.link www.898766.com www.154022.com www.ju8.cc www.400983.com www.0640.top www.703348.com www.235632.com www.43vu.com www.541382.com www.20222.com www.858640.com www.213857.com www.29io.com www.541944.com www.3689.com www.954439.com www.400044.com www.8484.biz www.795601.com www.176877.com www.02ss.com www.994191.com www.308375.com www.2874.wang www.42558.com www.55738.com www.61448.com www.66913.cc www.88645.cc www.93pn.com www.328218.com www.20oo.com www.508663.com www.36011.com www.58ne.com www.665775.com www.52553.cc www.cd96.com www.312628.com www.98.la www.645550.com www.25523.cc www.728018.com www.72737.cc www.891222.com www.862557.com www.756384.com www.723734.com www.hm25.com www.429062.com www.315087.com www.93fg.com www.4090.org www.26dj.cc www.92us.com www.38543.com www.6937.top www.043001.com www.493910.com www.3225.com www.597576.com www.77938.cc www.986727.com www.rr99.com www.861157.com www.44734.com www.44093.com www.g53.club www.cai3366.com www.tn25.com www.kj81.com www.453175.com www.004756.com www.363774.com www.9568.vip www.0262.wang www.916083.com www.93428.com www.537396.com www.038506.com www.58700.com www.074155.com www.082569.com www.41947.com www.7561.pw www.56wx.cc www.rs02.com www.fx54.com www.949287.com www.790087.com www.658520.com www.935038.com www.135601.com www.42594.com www.555898.com www.503903.com www.580602.com www.840802.com www.548753.com www.3721.xyz www.576749.com www.2434.cc www.722808.com www.023861.com www.028241.com www.0363.cc www.805361.com www.031246.com www.2119.wang www.269528.com www.58265.cc www.789426.com www.013140.com www.cp0053.com www.936056.com www.831367.com www.818539.com www.706369.com www.711289.com www.802369.com www.654504.com www.445046.com www.333103.com www.632092.com www.fe29.com www.si01.com www.970606.cc www.849977.com www.744052.com www.542343.com www.335595.com www.251723.com www.981824.com www.817575.com www.2805.com www.ay24.com www.275937.com www.jy09.com www.35vt.com www.j49.shop www.301579.com www.069239.com www.87633.cc www.16828.com www.230345.com www.5ps.cc www.318552.com www.mo07.com www.188000.com www.846590.com www.238588.com www.977115.com www.137996.com www.898943.com www.162316.com www.582091.com www.4531.me www.720711.cc www.595916.com www.37397.com www.2004.wang www.ae1.com www.240339.com www.vm4.com www.212477.com www.968810.com www.544.live www.69971.cc www.905637.com www.882435.com www.647675.com www.864360.com www.uw62.com www.638349.com www.41899.cc www.787523.com www.075055.com www.961841.com www.706999.com www.314128.com www.4022.vip www.948128.com www.895283.com www.543250.com www.6863.biz www.819837.com www.610295.com www.023869.com www.24dd.com www.968550.com www.739598.com www.871882.com www.17966.cc www.3be.cc www.949487.com www.687519.com www.851314.cc www.lw61.com www.881534.com www.007319.com www.89yr.com www.616546.com www.753081.com www.179725.com www.953754.com www.131334.com www.880190.com www.018462.com www.800953.com www.112533.com www.883912.com www.029951.com www.16ez.com www.xq31.com www.335424.com www.wj05.com www.415498.com www.29775.com www.675181.com www.717230.com www.51681.com www.1375.net www.8cj.com www.975172.com www.696799.com www.428059.com www.it69.com www.e55.in www.339414.com www.06lu.com www.384925.com www.50og.com www.337066.com www.dw52.com www.bf21.com www.720788.com www.404512.com www.122887.com www.9293.biz www.147618.com www.ri08.com www.8tv.com www.918897.com www.443174.com www.17rm.com www.875758.com www.555889.cc www.0313.name www.879531.com www.218656.com www.pj50.com www.567169.com www.229302.com www.cai7894.com www.jf44.com www.0527.biz www.688708.com www.0399.cm www.vr49.com www.865982.com www.553043.com www.197265.com www.986596.com www.386024.com www.oj62.com www.233760.com www.947659.com www.sa07.com www.402003.com www.75ub.com www.380452.com www.jw33.cc www.163455.com www.976566.com www.062994.com www.270047.com www.d29.bid www.ia11.com www.ou11.cc www.909469.com www.253639.com www.6939.org www.582799.com www.925.red www.478383.com www.28wf.com www.520709.com www.18ky.com www.k85.com www.337570.com www.451916.com www.92gu.com www.184448.com www.774802.com www.147655.com www.888922.com www.920679.com www.790087.com www.386290.com www.364886.com www.736252.com www.007892.com www.4275.cn www.568927.com www.502.org www.392629.com www.ob22.com www.65fo.com www.xd22.com www.284995.com www.972215.com www.222411.com www.902221.com www.ni57.com www.218366.com www.913976.com www.499554.com www.22ph.com www.025434.com www.270218.com www.051414.com www.4962.biz www.lb40.com www.319561.com www.028097.com www.31vh.com www.555307.com www.10th.com www.267131.com www.hp04.com www.281722.com www.my62.com www.184638.com www.gb73.com www.99237.cc www.wt97.com www.943334.com www.507266.com www.94577.com www.705909.com www.115578.com www.240422.com www.z40.org www.254369.com www.886787.com www.113944.com www.33011.com www.611197.com www.0939.cn www.846490.com www.47874.com www.585105.com www.n64.biz www.187596.com www.41329.com www.655654.com www.1888.cn www.365384.cc www.pw3.com www.906692.com www.225541.com www.870784.com www.64995.com www.ah44.com www.381469.com www.ig70.com www.021719.com www.688541.com www.206404.com www.74po.com www.33pp.com www.807401.com www.319281.com www.53681.cc www.cp3038.com www.200622.com www.939303.com www.003778.com www.819659.com www.16752.cc www.53qk.com www.354112.com www.983960.com www.123665.com www.49286.com www.622250.com www.155101.com www.814400.com www.36807.com www.539808.com www.778.cm www.ag21.com www.di34.com www.800119.com www.8137.loan www.846959.com www.258973.com www.ak76.com www.060773.com www.745686.com www.23583.cc www.786923.com www.88796.cc www.376889.com www.6481.com www.512101.com www.k74.net www.180373.com www.796773.com www.542403.com www.7389.biz www.473038.com www.5424.cn www.380060.com www.ex69.com www.086895.com www.853528.com www.213952.com www.982226.com www.020102.com www.623965.com www.6gg.cc www.399255.com www.bn18.com www.670562.com www.3092.vip www.256983.com www.924460.com www.81472.com www.747714.com www.87833.cc www.216228.com www.1814.live www.640826.com www.19743.com www.534538.com www.08.biz www.529563.com www.kt07.com www.5597.site www.598609.com www.06lu.com www.274177.com www.cp0663.com www.274518.com www.885060.com www.72878.cc www.546.tv www.447963.com www.542208.com www.pw48.com www.966190.com www.393689.com www.289862.com www.2079.cn www.819617.com www.303539.com www.1582.cc www.570512.com www.130454.com www.pw29.com www.931683.com www.408308.com www.57699.cc www.776209.com www.3810.pro www.073778.com www.503912.com www.50243.com www.971407.com www.789368.com www.186889.com www.110340.com www.vd75.com www.018928.com www.9563.biz www.6590.vip www.893875.com www.373606.com www.28528.com www.907926.com www.356859.com www.8425.cn www.836499.com www.344611.com www.949.date www.907015.com www.648198.com www.6032.org www.358975.com www.964380.com www.38432.com www.879113.com www.yu93.com www.834835.com www.350481.com www.520342.com www.rl56.com www.91oy.com www.605855.com www.33442.cc www.635263.com www.114833.com www.ot31.com www.70579.com www.950895.com www.274653.com www.61og.com www.632018.com www.88497.cc www.907227.com www.291295.com www.86fc.com www.929603.com www.290562.com www.901.me www.358504.com www.97df.com www.237585.com www.215335.com www.973647.com www.673869.com www.39273.cc www.537881.com www.zk1.cc www.033830.com www.590414.com www.li40.com www.y10.org www.ue43.com www.147387.com www.787163.com www.7596.vip www.507526.com www.bz59.com www.024452.com www.650304.com www.3125.win www.329428.com www.927058.com www.104811.com www.657905.com www.f51.com www.108629.com www.657941.com www.e27.net www.143017.com www.871010.com www.562190.com www.309936.com www.30lw.com www.781546.com www.117357.com www.jn40.com www.995233.com www.291235.com www.23wp.cc www.114.win www.880654.com www.ft61.com www.796983.com www.034448.com www.198823.com www.901255.com www.7377.top www.vb45.com www.105744.com www.623226.com www.zb57.com www.062869.com www.616704.com www.ig78.com www.350399.com www.860375.com www.2660.vip www.402663.com www.xd02.com www.942535.com www.861639.com www.4578.in www.313641.com www.832674.com www.317125.com www.03jw.com www.31268.com www.800105.com www.060681.com www.062375.com www.648966.com www.82994.com www.721014.com www.88dx.com www.289362.com www.961043.com www.40653.com www.443252.com www.973904.com www.20832.com www.377033.com www.886288.com www.4830.vip www.479600.com www.976145.com www.32568.com www.737883.com www.50uv.com www.205303.com www.01220.com www.344973.com www.8936.cn www.457284.com www.cai9622.com www.78794.com www.985788.com www.132354.com www.662941.com www.8322.wang www.268019.com www.0220.vip www.895549.com www.340137.com www.830863.com www.365717.cc www.994753.com www.35732.cc www.380780.com www.878693.cc www.1800.mobi www.227811.com www.745969.com www.g95.biz www.2942.org www.280385.com www.795848.com www.76kc.com www.280605.com www.957897.com www.bk87.com www.009774.com www.517315.com www.654882.com www.2hr.cc www.237146.com www.014333.com www.652159.com www.ve32.com www.970680.com www.76373.cc www.523782.com www.wg66.com www.006876.com www.429155.com www.gy19.com www.718718.com www.898293.com www.8397.biz www.412460.com www.978835.com www.29958.com www.521073.com www.967648.com www.61625.cc www.665335.com www.509115.com www.9625.xyz www.616555.com www.0932.org www.468533.com www.539815.com www.187953.com www.813809.com www.2841.vip www.505963.com www.972295.com www.776872.com www.0575.site www.004570.com www.816897.com www.iv72.com www.090071.com www.555456.com www.987409.com www.050296.com www.45ti.com www.234426.com www.731864.com www.961015.com www.8186.biz www.272264.com www.821653.com www.073698.com www.560797.com www.985262.com www.32985.cc www.454122.com www.rn52.com www.96679.com www.3204.xyz www.576962.com www.aw79.com www.89541.com www.503166.com www.704338.com www.5621.wang www.d45.org www.244342.com www.552247.com www.25148.com www.660949.com www.4544.cc www.266753.com www.682161.com www.il70.com www.83370.com www.365220.com www.839331.com www.687191.com www.6368.biz www.238576.com www.703200.com www.08220.com www.302981.com www.732230.com www.377.red www.868228.com www.95909.cc www.930196.com www.7372.biz www.216926.com www.822779.com www.167892.com www.pt4.com www.089513.com www.571401.cc www.988698.com www.39925.cc www.307939.com www.751629.com www.sn28.com www.493.tv www.2107.xyz www.264513.com www.696061.com www.fm53.com www.68492.com www.ab23.com www.092315.com www.869056.com www.178724.com www.02ys.com www.064896.com www.544462.com www.ww44.cc www.019245.com www.57133.cc www.358224.com www.763168.com www.yq02.com www.c15.top www.811402.com www.544.hk www.77291.cc www.488870.com www.911690.com www.874.mobi www.609385.com www.8887.site www.514234.com www.ig76.com www.902391.com www.46169.com www.850222.com www.007844.com www.yj36.com www.250219.com www.865566.com www.141408.com www.871179.com www.092773.com www.381904.com www.zh60.com www.198660.com www.936555.com www.114780.com www.608901.com www.vu44.com www.76337.cc www.6626.in www.502627.com www.ym12.com www.217397.com www.863230.com www.17036.com www.569552.com www.eq50.com www.48312.com www.800350.com www.343898.com www.bo8.cc www.076770.com www.756433.com www.38qp.cc www.29653.cc www.41td.com www.522353.com www.wp67.com www.131314.com www.882139.com www.11935.com www.630076.com www.38it.com www.0po.com www.302644.com www.779979.com www.5384.org www.439999.cc www.89pl.com www.678536.com www.ez21.com www.076132.com www.883208.com www.15025.com www.555095.com www.tg88.cc www.092145.com www.827339.com www.9894.cc www.477044.com www.ot1.com www.151510.com www.719778.com www.bq51.com www.17622.cc www.308818.com www.901658.com www.53935.com www.984726.com www.049351.cc www.651234.com www.j27.net www.172362.com www.967376.com www.84963.com www.531260.com www.bk35.com www.246634.com www.798173.com www.2410.cm www.22792.cc www.484342.com www.640122.com www.1792.cc www.269317.com www.871344.com www.41wo.com www.99156.cc www.874609.com www.293327.com www.875233.com www.7701.org www.353732.com www.941111.com www.067578.com www.488050.com www.982277.com www.095502.com www.cp4949.com www.667476.com www.66709.com www.321018.com www.879441.com www.36868.cc www.405520.com www.450649.com www.965404.com www.127826.com www.lf14.com www.047920.com www.663660.com www.78354.com www.212826.com www.594139.com www.370701.com www.961455.com www.0322.cn www.528797.com www.978772.com www.26839.cc www.351678.com www.710797.com www.cp6922.com www.629974.com www.g82.top www.736659.com www.db37.com www.40542.com www.190807.com www.722584.com www.hr4.com www.5625.org www.tl76.com www.70022.cc www.278860.com www.663870.com www.952913.com www.380.cx www.074769.com www.346098.com www.660456.com www.951993.com www.88av.com www.007084.cc www.252728.com www.757478.com www.49sc.com www.245608.com www.go26.com www.156234.com www.821709.com www.7643.vip www.385807.com www.789827.com www.51jh.com www.79927.com www.908778.com www.807316.com www.84os.com www.61479.com www.295561.com www.747744.com www.974937.com www.71nt.com www.087131.com www.432342.com www.jf9.com www.416.cm www.127743.com www.390089.com www.937332.com www.26596.com www.193615.com www.590337.com www.860833.com www.kn26.com www.5650.biz www.037537.com www.43fh.com www.89560.com www.966754.com www.18296.com