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@nasteho66: @raxmo qurux live❤️🌸 @raxmo qurux🌸🦋 @MANDELLA ✪ #mogadishu #ciyaalxamar #somalitiktok

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Region: SO
Sunday 23 August 2026 12:55:10 GMT
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bulaca_walashi
H͜͡otspoTt🫦🌟 :
Wa ano Lacag xaday laygu fahmay😭😭🦦
2026-08-23 13:37:51
1178
abdinasirisse2
Abdinasir🦅 :
Ohinta ku diiday bro katasho ku waceyso😂
2026-08-23 14:38:02
202
herbadio
kabayare 🐐 :
Ka tasho is calling Mahadow 😂😂
2026-08-24 04:05:31
0
imaney53
Hana :
Ohintan ilin malahan maxa waye😂😂
2026-08-23 13:57:04
139
sumayo5r1
Sumiii 🌹❤️ :
ani runta le shege maxa haleeye😭😭
2026-08-23 14:40:13
20
mssgaabo717
Mss gaabo 🦋 :
Yaa mar kale ku aaminayo 😂
2026-08-23 13:41:07
54
selma33844
𝐒𝐞𝐥𝐦𝐚💘 :
ohintiba diidan😭😂
2026-08-23 15:13:23
8
fadil_224
Fαdil Adαɯҽ :
Oohinta ayaa diidan xitaa hhh
2026-08-24 06:23:08
0
damestira_
I͜͡l͜͡h͜͡a͜͡a͜͡n͜͡💐👸 :
Ilinti ba didan 😭😂😂😂😂
2026-08-23 19:37:55
0
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ပြည်မြို့မှာ စစ်မှုထမ်း အပါတ်စဥ် ၂၈ အတွက် လူလိုနေသေးတယ်လို့ဆိုကာ ကုန်လမ်းရော ရေလမ်းကပါ ပေါ်တာဆွဲ ဖမ်းဆီးနေ မြို့တော် News Channel #fyp #foryou #foryoupage #fypシ #tiktokmyanmar #ထိုင်းရောက်ရွှေမြန်မာ #myanmartiktok🇲🇲🇲🇲 #myotawnpt #tending #myotaw #myanmar
ပြည်မြို့မှာ စစ်မှုထမ်း အပါတ်စဥ် ၂၈ အတွက် လူလိုနေသေးတယ်လို့ဆိုကာ ကုန်လမ်းရော ရေလမ်းကပါ ပေါ်တာဆွဲ ဖမ်းဆီးနေ မြို့တော် News Channel #fyp #foryou #foryoupage #fypシ #tiktokmyanmar #ထိုင်းရောက်ရွှေမြန်မာ #myanmartiktok🇲🇲🇲🇲 #myotawnpt #tending #myotaw #myanmar
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This will SHRED your six-pack abs... in the best way possible. I call it a Full-Range Abdominal Janda Sit-Up. Essentially, you're taking your six pack abs (rectus abdominis) through pretty close to their full anatomical range of motion... under tension. It's a nightmare from the first rep (feels like a blowtorch on your abs by the end). I've got this set up in the power rack on a flat bench. The rail of the rack is set just above the bench so I can hook my heels over it. I found this to be the best setup - a Smith machine bar could potentially work, too. This is what creates the
This will SHRED your six-pack abs... in the best way possible. I call it a Full-Range Abdominal Janda Sit-Up. Essentially, you're taking your six pack abs (rectus abdominis) through pretty close to their full anatomical range of motion... under tension. It's a nightmare from the first rep (feels like a blowtorch on your abs by the end). I've got this set up in the power rack on a flat bench. The rail of the rack is set just above the bench so I can hook my heels over it. I found this to be the best setup - a Smith machine bar could potentially work, too. This is what creates the "Janda Sit-Up" type of effect. Now, it's not exactly the same...the original has a spotter holding behind the calves to engage the hamstrings... but it's close. By hooking your heels, you can mimic that effect by pulling your heels backwards against the rail using your hamstrings, like a leg curl. Because the hamstrings are also hip EXTENSORS, the goal is to use that to inhibit the contraction of the hip flexors, forcing the six pack abs to take the brunt of the tension of the movement. Then I've got a rolled up towel set on the end of the bench (the rests under the lower back) to create spinal flexion on the way up (which the six packs do) instead of hip flexion (which is what a normal sit-up will do). The exercise starts with arms beside the head to maximize the stretch position tension. Then "curl" up from there. As I come past about 30 degrees above horizontal, I come up into a full sit-up coming up until my midsection is right up against my thighs, bringing arms forward. This does bring in the hip flexors because that part IS primarily hip flexion, but it forces your six pack abs into the peak contracted point of their range of motion. Hold a for second then come back down under control (no fast movements here). You may find you need to "self spot" by pushing on the uprights of the rack as you come close to the top... this will help you push even harder. --- Got a lagging muscle group? Give me 3 weeks... Link in bio... #situps #jandasitups #sixpackabs #abexercise #abworkout

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