@ko.win2485: #နားထောင်လို့အရမ်းကောင်တယ်ဗျာ #၁၃.၃.၂၀၂၆

Ko Win🇲🇲ဘိတ်သား🇲🇲ဘတ်ချာဘီ

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Friday 13 March 2026 12:06:06 GMT

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Comments

Monywa kosithu11 :

ချစ်စရာ😂လေး🥰🥰😂

2026-03-13 12:25:25

1

Oo Lay Giy :

🥰🥰🥰🥰🥰ချစ်ပြီလေကိုရီး🥰🥰🥰

2026-03-14 01:01:39

1

kyawhtwe :

🥰🥰🥰🥰🥰🥰ကြွေပြိ

2026-03-13 12:17:55

1

Si Thu :

aiလား အရမ်းချော့

2026-04-05 03:09:25

1

ရခိုင်သားလေး မုန့်တီအာပူလျှာပူ :

မင်ဂလာညချမ်းလေးပါ ကိုရီး 🥰🥰🥰🥰🥰🥰

2026-03-13 15:13:56

1

user9701951596330ပျူမင်းသား2 :

မိုက်တယ်နော် ညီလေး အားပေးတယ်

2026-03-16 08:08:21

2

ko win :

🥰သီချင်းလေးကောင်း

2026-03-13 12:32:31

0

႐ိုးရာ :

ချစ်ဆုံး ညီ၄ အရမ်းတော်❤️❤️

2026-03-22 05:56:37

1

U Thet Hlaing :

ချစ်ညီလေး🥰🥰

2026-03-13 13:00:20

1

Aung Khant Kyaw :

[sticker]

2026-03-13 21:42:29

1

ဘဝသစ် (နေပြည်တော်သား) :

🤪🤪🤪

2026-03-13 15:32:03

1

Ko Thura6522 :

🥰🥰🥰

2026-03-13 13:16:25

1

Min Zay Yar :

🥰🥰🥰🥰🥰

2026-03-16 01:37:31

1

U Than Aye :

🥰🥰🥰😘

2026-03-13 16:39:25

1

Ko Thiha :

🥰🥰🥰

2026-03-14 02:55:42

1

Daw Kyi Aye :

😳😳😳

2026-03-13 12:20:46

1

Min Zay Yar :

❤️

2026-03-16 01:37:33

1

အထည်သယ် မင်းသားလေး :

🥰🥰🥰

2026-03-14 10:39:53

1

Monchan222 :

🥰🥰🥰

2026-03-14 23:28:41

1

ko soe gyi :

🥰🥰🥰

2026-03-15 13:52:00

1

Dr.little_learner :

❤️❤️❤️

2026-03-14 00:23:16

1

မင်းလေးရဲ့ ကိုကြီး 😘 :

🥰🥰🥰

2026-03-14 11:48:20

1

Moe Moe :

🥰🥰🥰🥰🥰🥰

2026-03-14 16:43:25

1

"ကောင်း"အညာဒေသထွက်ကုန်မျိုးစုံ :

❤️❤️❤️❤️🥰

2026-03-14 01:33:50

1

Nge Nge :

😘😘😘

2026-03-14 02:17:20

1

To see more videos from user @ko.win2485, please go to the Tikwm homepage.

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If you have not tried a kneeling Kettlebell complex before you are about to be humbled. This should be a staple to build strong and stable upper body. Why kneeling? Taking your legs out of the movement eliminates leg drive so your upper body and core have to work independently. I used a 20KG / 44LB kettlebell for this workout. Start lighter, master the movement, then increase weight as your strength and control improve. Full Complex: • 6 Pullovers + Tricep Extensions • 6 Curl + Horizontal Press • 6 Crush Curl to Press • 6 Upright Rows • 6 Halos Key Cues: Pullovers + Tricep Extensions • Keep ribs down and core tight • Lower slowly with control • Let shoulders move, not your lower back • Keep elbows pointed forward on extensions Curl + Horizontal Press • Elbows stay close on curls • Control the press—don’t rush • Keep wrists neutral • Squeeze chest at full extension Crush Curl to Press • Crush the bell for full upper body tension • Keep shoulders packed • Press straight overhead • Avoid arching your back Upright Row • Lead with elbows • Keep bell close to body • Shoulders down, don’t shrug excessively • Move with control Halos • Move slow around the head • Keep core braced • Avoid leaning back • Think shoulder mobility + control This complex builds: • Shoulders • Arms • Chest • Upper back • Core stability • Shoulder durability Start lighter than you think… form first, load second. Save this workout for your next upper body day. Follow for more simple, effective workouts that build real-world strength. #kettlebellcomplex #fitdads #kettlebelltraining #upperbodystrength #kettlebellworkout

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