@nelufaar: نابێ خەمی تۆ هەر لەدڵمدا بێت🖤»#nelufaar #slemaniyah #foryou #fypシ゚viral #edit #kurd #fyppage

﮼نیلووفەر ꨄ

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Tuesday 16 January 2024 18:00:07 GMT

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Comments

A 3”) :

لە شارێکدا هاوارم بۆ کردی حوکم قسە کردن لە سێدارە دان بوو…………!🖤)

2024-01-19 23:39:14

80

🧿HARGlZLAYADMMAKhA👑 :

💔🥺❤️‍🩹❤️‍🔥😥

2024-01-16 22:12:25

9

Solin_20 :

🥺

2024-01-17 17:55:31

7

The little lady🦋 :

دە من چی بکەم خۆشەویستی لەم وڵاتە ھەر گریانە'🙃💔!!

2024-01-22 13:31:36

11

🖤.🖤.🖤 :

💔

2024-01-18 18:07:57

5

🤍 :

💔

2024-01-17 22:03:48

6

Naza Gerdy ❤️🦋❤️ :

🥺🥺🥺🥺

2024-01-17 21:12:53

5

🔱 :

😅

2024-01-17 11:47:00

6

𝑷𝒓𝒐𝒇𝒊𝒔𝒐𝒓 :

🖤

2024-01-18 13:43:17

6

Sh_ xoshnaw :

💔😔

2024-01-17 23:12:00

5

🌚Moon🖤 :

چاوەکانی🖤🙂

2024-03-04 19:47:12

3

❤︎ꨄ︎._.𝐏𝐀𝐑𝐄𝐌._.❤︎ꨄ︎ :

🥺💔😔

2024-02-16 11:36:17

3

kcha__barznji :

هەر ئەو کەسەشە قەدرت نزانی...

2024-02-16 22:01:25

3

𝑁𝑎𝑤𝑎.🤎 :

💔😍

2024-02-14 19:29:13

2

𝒩𝒶𝐙~𝐁ℯᵃℛ♥️✨🧸 :

🖤🖤

2024-03-01 15:40:41

3

وەرین کۆسمەتیک🤎🛍. :

ئەگەر ئیستاش بزانن دەمکوژن بەخوا 🥹❤️‍🔥.»

2024-01-19 01:37:23

3

H.doskiii :

💔☺️

2024-01-19 13:31:41

2

💙, :

هی منە🥺

2024-01-19 12:57:24

4

🥀.𝘀𝗶𝗿𝘄𝗮𝗻.🥀 :

🥺🥺

2024-01-19 21:44:44

2

ریگای راست🕋 :

🥺🥺

2024-01-18 22:45:14

2

shazada🖤🇰🇷🇬🇧 :

بەداخەوە🙂💔

2024-08-19 15:03:19

0

ℒ𝒾𝓎ᵃ𝒶💋,, :

کورە دەی فشەیە خۆمن راهاتووم کەس منی بە خەیاڵا نایە🖤🙃

2024-03-28 18:02:04

8

Naza🌸 :

چاوەکانم بۆتۆ جیرابێ😂💔👍🏻

2024-01-18 09:42:31

19

avan :

نابێ خەمی تۆ هەرلە دڵمدا بێ🥺

2024-01-18 07:53:10

11

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How can you unlock your full athletic potential while reducing the risk of injuries? Building lower body strength, mobility, and flexibility through exercises like the Cossack Knee Fold is a crucial component. This dynamic movement targets key muscle groups such as the glutes, hamstrings, and quads, while enhancing joint stability and range of motion. The result is improved athletic performance, minimized injury risk, and a solid foundation for overall functional strength. Master the Cossack Knee Fold by breaking it down into four phases, each focusing on specific movements and muscle activations: ⚡️Standing pancake good mornings: Begin by practicing standing pancake good mornings, which target the hamstrings and lower back. Hinge at your hips with a straight back, legs shoulder-width apart and straight. This will help you build the necessary flexibility and stability for the Cossack Knee Fold. ⚡️Cossack Squat: To build up your strength and mobility you can start performing a Cossack Squat at the bottom of the movement, using your hands to assist you to a standing position. Overtime you will build strength and control in this position, then you can the full movement unassisted. ⚡️Mastering the Knee Fold: Incorporate hip-opening drills like our favorite the shibox to improve hip mobility. Remember: the Shinbox is NOT a 90/90 (although they will still work) so keep your legs at a 45-degree angle. Focus on maintaining proper alignment and control throughout the movement. ⚡️Combining the movements: Now that you have developed the necessary strength, flexibility, and mobility, combine these elements to seamlessly transition from the Cossack Squat to the Knee Fold, maintaining control and fluidity throughout the movement. Breaking the Cossack Knee Fold into these four phases enables you to progressively develop the strength, mobility, and flexibility required to execute this dynamic exercise. As you master the Cossack Knee Fold, you'll unlock new levels of athletic potential and reduce the risk of injuries. So, are you ready to elevate your performance and redefine your limits? #lowerbodyworkout #cossacksquat #mobilitytraining #flexibilty #phasesix

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