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@l4anya.17: بابەتێکی زۆر گرنگ #پێنجوێنیم #قورئان_و_سوننەت #مامۆستاهەڵۆحەمەرەشید #actives? #foryoupage

【وتاری_مامۆستا_هەڵۆ】
【وتاری_مامۆستا_هەڵۆ】
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Region: IQ
Friday 03 July 2026 19:26:21 GMT
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Comments

hawa_garmyani1
﮼هاوە﮼الکردی🤍 :
بَاْرَكَ اللّٰهُ فِیكْ
2026-07-03 20:05:37
2
kureky..msulman..23
کوڕێکی ئەهلی توحید :
ڕەمەزانی ئەم ساڵ 🌷
2026-07-06 18:25:11
0
api_63_23
api_63_23 :
سبحان الله
2026-07-04 11:54:58
2
andam.xohsnwe
Andam xohsnwe :
جَزَاكَ اللّٰهُ خَيْرَا ♥️🌸 ﷺ(( ❤️םבםב ❤️))ﷺ 🌸 أللَهُمَ صَلِّ عَلَى مُحَمَد وَعَلَی آلِ مُحَمَدٍ ♥️♥️♥️
2026-07-06 22:24:57
1
rebaz__kurdish
Rebaz 🌎 ڕێباز :
اللهم صل وسلم وبارك على نبينا محمد وعلى اله وصحبه اجمعين ❤️
2026-07-06 23:03:46
1
kuradarbany04
Aewb Hiwa04 :
اللهم صل وسلم على نبينا محمد
2026-07-06 20:27:22
1
74kim.gym
7Akim.GYM💪🏇🐎🐴 :
🤲💚💙اللّهُمّصَلِّ وَسَلِّمْوَبَارِكْعَلَى نَبِيِّنَا مُحَمّدٍ ﷺ.
2026-07-08 10:06:31
1
rozhbienjaguar
『NO』ONE :
جزاك الله خيرا
2026-07-06 06:46:18
0
kamarankarim9
م.کامەران چاوشین :
🌹🌹🌹
2026-07-03 20:07:32
0
asahad.salam
Asahad Salam :
❤️❤️❤️
2026-07-03 20:10:54
0
sabahhdaloi
SABAH DALOI :
🥰🥰🥰
2026-08-08 18:21:43
0
unkk90000
الحمد اللە :
🌹🌹🌹
2026-07-06 01:42:05
0
unkk90000
الحمد اللە :
🥰🥰🥰
2026-07-06 01:42:03
0
unkk90000
الحمد اللە :
🌹🌹🌹
2026-07-06 01:42:02
0
unkk90000
الحمد اللە :
🥰🥰🥰
2026-07-06 01:42:00
0
unkk90000
الحمد اللە :
🌹🌹🌹
2026-07-06 01:41:57
0
hunar.pharma
Hunar Hadad :
🥰🥰🥰
2026-07-05 15:02:52
0
alann.10l
alan🖤 :
🖤🖤🖤
2026-07-04 16:44:05
0
kch.penjwenii
......🖤🖤🖤 :
🖤🖤
2026-07-04 16:25:47
0
em0o.3
🐣🐥 :
🌺🌺🌺🌺
2026-07-04 15:37:14
0
sinam_hijab
🌸حیجابی سینەم🌸 :
🥰🥰🥰🥰🥰🥰
2026-07-04 09:59:15
0
hardeshexany
هە ردی شیخانی :
❤️❤️❤️
2026-07-04 08:38:22
0
dindar2838
dindar2838 :
🌹🌹🌹
2026-07-04 05:55:35
0
hewamustafa26
HEWA-MUSTAFA :
🥰🥰🥰
2026-07-04 03:24:53
0
zarda.2002
𝒮𝒶𝓇ℯ𝒶𝒶👱🏻‍♀️💛 :
😍😍😍
2026-07-03 19:37:16
0
To see more videos from user @l4anya.17, please go to the Tikwm homepage.

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Your First Pull-Up Starts HERE. 🗿 To achieve your first pull-up, focus on a tight grip, a strong core, and controlled body movement. ✅ Dead Hangs : Start with the dead hang, holding yourself on a bar with your core tight and legs slightly forward, aiming for 30-60 seconds to build grip strength and shoulder resilience. ✅ scapular Pulls : Once you can comfortably hold a dead hang, progress to scapular pulls, keeping your elbows locked and squeezing your shoulder blades to pull your body slightly upwards before slowly releasing. Perform 10-12 repetitions of scapular pulls with control. ✅ Negative Pull-Ups The next crucial exercise is the negative pull-up: get to the top position (with support or a jump) and slowly lower yourself over 5 seconds. Aim for 7-8 repetitions of negative pull-ups. 🔥 Practicing these three steps—dead hangs, scapular pulls, and negative pull-ups—will make unlocking your first pull-up significantly easier. #DrAmirRais #BeginnerWorkout #PullUps #FitnessJourney #ForYouPage
Your First Pull-Up Starts HERE. 🗿 To achieve your first pull-up, focus on a tight grip, a strong core, and controlled body movement. ✅ Dead Hangs : Start with the dead hang, holding yourself on a bar with your core tight and legs slightly forward, aiming for 30-60 seconds to build grip strength and shoulder resilience. ✅ scapular Pulls : Once you can comfortably hold a dead hang, progress to scapular pulls, keeping your elbows locked and squeezing your shoulder blades to pull your body slightly upwards before slowly releasing. Perform 10-12 repetitions of scapular pulls with control. ✅ Negative Pull-Ups The next crucial exercise is the negative pull-up: get to the top position (with support or a jump) and slowly lower yourself over 5 seconds. Aim for 7-8 repetitions of negative pull-ups. 🔥 Practicing these three steps—dead hangs, scapular pulls, and negative pull-ups—will make unlocking your first pull-up significantly easier. #DrAmirRais #BeginnerWorkout #PullUps #FitnessJourney #ForYouPage

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