@fd99dbvisons1: #malitiktok🇲🇱 #challenge #son #yagpoy #faraces🇫🇷 @Awa Maïga 🛍️👗 a@chacha♥️♥️ @_𝑪𝒖𝒕𝒆~ఌ𝒃𝒂𝒃𝒚ꨄ🫶🏿🫦🌸 @}{🌸LA..BACHELIERE🌸2026..🍀}{ @Abi_gaël🥰🥰 @🦋Sadia ❤️Kamiss🦋💍

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konateisouf96 :

le boss

2026-08-02 19:10:23

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Key :

Père alpha 👌

2026-07-24 20:23:39

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Awa Maïga 🛍️👗 :

💋🥰

2026-08-04 23:55:12

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pablo_escobar641 :

❤️❤️❤️

2026-07-26 14:32:39

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kante issiaka :

🥰🥰🥰

2026-07-25 13:51:12

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Fade :

👍👍👍

2026-07-24 21:01:58

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mahamadou kaba :

🥰🥰🥰

2026-07-24 21:36:58

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↓ The exact steps I would take if I had to relearn the pull up all over again 🫶🏻 🌿 𝗚𝗲𝘁 𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲 𝘄𝗶𝘁𝗵 𝗮 𝟮𝟬-𝟯𝟬𝘀 𝗱𝗲𝗮𝗱 𝗵𝗮𝗻𝗴 𝘁𝗼 𝗯𝘂𝗶𝗹𝗱 𝗴𝗿𝗶𝗽 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵: hanging from the bar, keep shoulders next to ears, spine is relaxed and neutral 🌿 𝗣𝗿𝗮𝗰𝘁𝗶𝘀𝗲 𝗮𝗰𝘁𝗶𝘃𝗲 𝗵𝗮𝗻𝗴𝘀/𝘀𝗰𝗮𝗽𝘂𝗹𝗮 𝗿𝗮𝗶𝘀𝗲𝘀: the pull up movement is initiated from the scapula. In scapula raises, think of pulling your shoulder blades downwards and backwards; pretend there is a pencil placed in the middle of your back and squeeze it with your shoulder blades as you pull back 🌿 𝗔𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗽𝘂𝗹𝗹 𝘂𝗽𝘀 𝘄𝗶𝘁𝗵 𝗮 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝗯𝗮𝗻𝗱 𝗼𝗿 𝗽𝗮𝗿𝘁𝗻𝗲𝗿 𝗵𝗼𝗹𝗱𝗶𝗻𝗴 𝗹𝗲𝗴𝘀: higher rep focusing on form, aim to keep full body tension by bracing your core and point your toes, keep your legs squeezed together to engage your glutes 🌿 𝗚𝗿𝗮𝗱𝘂𝗮𝗹𝗹𝘆 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗶𝗻 𝗮𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗽𝘂𝗹𝗹 𝘂𝗽𝘀: increase reps of assisted pull ups, until you can do 5 reps comfortably with a band, then switch to a thinner band to reduce assistance over time 🌿 𝗡𝗲𝗴𝗮𝘁𝗶𝘃𝗲 𝗽𝘂𝗹𝗹 𝘂𝗽𝘀 𝗮𝗻𝗱 𝘁𝗼𝗽 𝗵𝗼𝗹𝗱𝘀: Aim to build strength through the range of motion with repetition, keep reps low at the start! This is intensive when you’re just starting out. Jump to the top using an elevated platform and aim to hold/squeeze at the top position, chin over the bar, keeping feet pointed. Lower your body for 3-5s, slow and controlled, avoid “falling” into a dead hang at the end as this would put unnecessary strain on your lats 🌿 𝗞𝗲𝗲𝗽 𝘀𝗵𝗼𝗼𝘁𝗶𝗻𝗴 𝗳𝗼𝗿 𝗮𝗻 𝘂𝗻𝗮𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗽𝘂𝗹𝗹 𝘂𝗽: every other day, attempt to do 1 rep of a full pull up. You will find yourself gradually being able to pull to 1/3, pull to 90 degrees, until one day you can actually get your chin over the bar 🥳 Save + share if these tips helped you ❤️ — #pullup #calisthenics #calisthenicsworkout #calisthenicstraining #bodyweightworkout #calisthenicsbeginner #GymTok #gymworkouts #gymtips #fitnesstips #pullups #calisthenicsgirls #gymbeginner

↓ The exact steps I would take if I had to relearn the pull up all over again 🫶🏻 🌿 𝗚𝗲𝘁 𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲 𝘄𝗶𝘁𝗵 𝗮 𝟮𝟬-𝟯𝟬𝘀 𝗱𝗲𝗮𝗱 𝗵𝗮𝗻𝗴 𝘁𝗼 𝗯𝘂𝗶𝗹𝗱 𝗴𝗿𝗶𝗽 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵: hanging from the bar, keep shoulders next to ears, spine is relaxed and neutral 🌿 𝗣𝗿𝗮𝗰𝘁𝗶𝘀𝗲 𝗮𝗰𝘁𝗶𝘃𝗲 𝗵𝗮𝗻𝗴𝘀/𝘀𝗰𝗮𝗽𝘂𝗹𝗮 𝗿𝗮𝗶𝘀𝗲𝘀: the pull up movement is initiated from the scapula. In scapula raises, think of pulling your shoulder blades downwards and backwards; pretend there is a pencil placed in the middle of your back and squeeze it with your shoulder blades as you pull back 🌿 𝗔𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗽𝘂𝗹𝗹 𝘂𝗽𝘀 𝘄𝗶𝘁𝗵 𝗮 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝗯𝗮𝗻𝗱 𝗼𝗿 𝗽𝗮𝗿𝘁𝗻𝗲𝗿 𝗵𝗼𝗹𝗱𝗶𝗻𝗴 𝗹𝗲𝗴𝘀: higher rep focusing on form, aim to keep full body tension by bracing your core and point your toes, keep your legs squeezed together to engage your glutes 🌿 𝗚𝗿𝗮𝗱𝘂𝗮𝗹𝗹𝘆 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗶𝗻 𝗮𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗽𝘂𝗹𝗹 𝘂𝗽𝘀: increase reps of assisted pull ups, until you can do 5 reps comfortably with a band, then switch to a thinner band to reduce assistance over time 🌿 𝗡𝗲𝗴𝗮𝘁𝗶𝘃𝗲 𝗽𝘂𝗹𝗹 𝘂𝗽𝘀 𝗮𝗻𝗱 𝘁𝗼𝗽 𝗵𝗼𝗹𝗱𝘀: Aim to build strength through the range of motion with repetition, keep reps low at the start! This is intensive when you’re just starting out. Jump to the top using an elevated platform and aim to hold/squeeze at the top position, chin over the bar, keeping feet pointed. Lower your body for 3-5s, slow and controlled, avoid “falling” into a dead hang at the end as this would put unnecessary strain on your lats 🌿 𝗞𝗲𝗲𝗽 𝘀𝗵𝗼𝗼𝘁𝗶𝗻𝗴 𝗳𝗼𝗿 𝗮𝗻 𝘂𝗻𝗮𝘀𝘀𝗶𝘀𝘁𝗲𝗱 𝗽𝘂𝗹𝗹 𝘂𝗽: every other day, attempt to do 1 rep of a full pull up. You will find yourself gradually being able to pull to 1/3, pull to 90 degrees, until one day you can actually get your chin over the bar 🥳 Save + share if these tips helped you ❤️ — #pullup #calisthenics #calisthenicsworkout #calisthenicstraining #bodyweightworkout #calisthenicsbeginner #GymTok #gymworkouts #gymtips #fitnesstips #pullups #calisthenicsgirls #gymbeginner

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