@zakho_sc_fans: #creatorsearchinsights #zakhosportclub #duhoksportclub🇺🇦 #zakhosportclub💪🇮🇩 #zakho_duhok_hawler_slemani_akre

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Thursday 27 August 2026 07:30:14 GMT

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Comments

Doski9191 :

bra defa3et ma nad bashen

2026-08-28 19:12:19

0

H4Y0.11 :

دهوك و زاخو پشتی میرالی و تەلالی وێران و پارچە پارچە بین🥺

2026-08-27 20:58:03

0

Elaf🌺 :

Xode hare kare ma hardoka bit

2026-08-28 10:34:11

0

nadiyar kurdi :

يت مه 5ن جيران به س لعبا بيت دبنه شه ش

2026-08-27 14:16:17

50

𝘓𝘪𝘯𝘢 𓍢ִ໋🌷͙֒ :

باوه ركه نه مه شانص هه يه و نه جيرانا هه ما خودي هاريكاربيت

2026-08-28 03:07:17

9

Naz.Duski :

گولين مه ٥ جيران بس لعبا بيت دي بنه ٨ 😩

2026-08-27 14:49:11

11

❤️🤍 :

خودي نه مه شانس هه يه نه وان

2026-08-27 17:02:37

6

idris Sinde :

دهوک بی دیڤاعە کومئل زیرەکە بس بخودئ عیماد نەهندی باشە

2026-08-28 17:19:19

2

Mevan💙💛kurdi :

يئد كومه يلي 5 گولن

2026-08-27 09:19:07

4

jegr_zaxo :

ده ردي مه گرانه جيران😂💔

2026-08-27 16:04:55

3

Zizo mizory :

دي جيبن ان شاءالله

2026-08-27 17:15:14

2

Zaxoy :

خودي حقه هه ردوكا بيفه بكن گولي دا هه ر دوو تعدا دي بينه گولجيه ك درست

2026-08-27 18:23:29

3

d🫶u🫶s🫶k🫶i🫶 :

هههههه خودى جيران مانى ياگوتى عه زبا جيرانى هه ر يا جيرانيه خودى بو مه بو هه وه شى خوش كه يت

2026-08-27 08:40:46

5

💙💛n. kurdi💙💛 :

سوباس بوهةوة خةمامة ايكه 😢

2026-08-27 16:25:34

1

Reman :

هەما بکە گری فەرق نینە

2026-08-27 15:17:33

1

شاهـ💙💛 :

بخودى نزان ام ژى نزانين جيران هه ما ام هه ر دوك دى بخو كه ينه گرى 😁😁😁🤲🤲💛💙❤️🤍👍

2026-08-27 15:24:38

1

hhss :

جه يران ده رديمه ئه يكه هه ردو گولباىيه ز گه ليه شه ن به س دا ده رسكه ي كوميه ل 5 گول يه تخارين نه 6

2026-08-27 15:25:42

1

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#OOTD #ootdinspo #ootdfashion #ootdinspiration #viewsproblem

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main tera hoya 🥹🎀|| song name : khaayal || use headphones || #music #fyp #r_a_music_Studio #foryou

main tera hoya 🥹🎀|| song name : khaayal || use headphones || #music #fyp #r_a_music_Studio #foryou

Starting the gym can feel overwhelming when every machine looks unfamiliar and every workout online seems completely different 😅 So here’s a simple 5-day gym-equipment-only routine designed to give you structure without making things unnecessarily complicated. Day 1 — Legs: quads + glutes Leg press, Smith machine squats, walking lunges and leg extensions. Day 2 — Upper body: back + shoulders Lat pulldowns, seated cable rows, shoulder presses and lateral raises. Day 3 — Glutes + hamstrings Hip thrusts, Smith machine Romanian deadlifts, hamstring curls and cable kickbacks. Day 4 — Upper body: push + core Chest press, assisted dips, rope tricep pushdowns and machine crunches. Day 5 — Glutes + quads Hack squats, high-foot leg press, hip abductions and leg extensions. A few things I wish every beginner knew: You do not need to lift the heaviest weight in the room. Choose a weight that lets you complete the reps with controlled form while still making the final few reps feel challenging. You also don’t need to train to complete exhaustion every day. Five gym days can work well, but they should not all feel like all-out sessions. Take rest days when your body needs them, sleep enough and give your muscles time to recover. Before each workout, spend around 5–10 minutes warming up with light cardio, mobility and a lighter practice set of your first exercise. During the workout, rest long enough to maintain good form—usually around 60–90 seconds, or longer after challenging compound exercises. Most importantly, keep the main exercises consistent. Progress comes from gradually improving your technique, adding a repetition or increasing the weight over time—not from changing your routine every week. Start lighter than you think, learn how each machine works and remember that everyone in the gym was once a beginner too. You don’t need confidence before you begin. Confidence is something you build by showing up 🤍 For personalized workouts, guided fitness programs, nutrition support and progress tracking, check out the 📲 Workit App. Save this routine for your first week and send it to someone who wants to start going to the gym 💪 #gymbeginner #beginnerworkout #gymgirlworkout #workoutroutine #5dayworkoutsplit

Starting the gym can feel overwhelming when every machine looks unfamiliar and every workout online seems completely different 😅 So here’s a simple 5-day gym-equipment-only routine designed to give you structure without making things unnecessarily complicated. Day 1 — Legs: quads + glutes Leg press, Smith machine squats, walking lunges and leg extensions. Day 2 — Upper body: back + shoulders Lat pulldowns, seated cable rows, shoulder presses and lateral raises. Day 3 — Glutes + hamstrings Hip thrusts, Smith machine Romanian deadlifts, hamstring curls and cable kickbacks. Day 4 — Upper body: push + core Chest press, assisted dips, rope tricep pushdowns and machine crunches. Day 5 — Glutes + quads Hack squats, high-foot leg press, hip abductions and leg extensions. A few things I wish every beginner knew: You do not need to lift the heaviest weight in the room. Choose a weight that lets you complete the reps with controlled form while still making the final few reps feel challenging. You also don’t need to train to complete exhaustion every day. Five gym days can work well, but they should not all feel like all-out sessions. Take rest days when your body needs them, sleep enough and give your muscles time to recover. Before each workout, spend around 5–10 minutes warming up with light cardio, mobility and a lighter practice set of your first exercise. During the workout, rest long enough to maintain good form—usually around 60–90 seconds, or longer after challenging compound exercises. Most importantly, keep the main exercises consistent. Progress comes from gradually improving your technique, adding a repetition or increasing the weight over time—not from changing your routine every week. Start lighter than you think, learn how each machine works and remember that everyone in the gym was once a beginner too. You don’t need confidence before you begin. Confidence is something you build by showing up 🤍 For personalized workouts, guided fitness programs, nutrition support and progress tracking, check out the 📲 Workit App. Save this routine for your first week and send it to someone who wants to start going to the gym 💪 #gymbeginner #beginnerworkout #gymgirlworkout #workoutroutine #5dayworkoutsplit

#filmmunafik #MunafikMelawanIblis #BahayaJadiMunafik #MunafiknyaIndo

#filmmunafik #MunafikMelawanIblis #BahayaJadiMunafik #MunafiknyaIndo

กลิ่นไม้สุดหรู เหมาะทั้งผู้ชายและผู้หญิง กลิ่นไม่ธรรมดาไม่ซ้ำใคร กลิ่นสนเบาๆ ฉีดไปเดตหรือช้อปปิ้งดูดีมาก เป็นน้ำหอมที่ฮิตมากในไทย#น้ำหอมติดทน #น้ำหอมราคาถูก #น้ำหอมสาวไทย #น้ำหอมกลิ่นดี #น้ำหอมพกพา

กลิ่นไม้สุดหรู เหมาะทั้งผู้ชายและผู้หญิง กลิ่นไม่ธรรมดาไม่ซ้ำใคร กลิ่นสนเบาๆ ฉีดไปเดตหรือช้อปปิ้งดูดีมาก เป็นน้ำหอมที่ฮิตมากในไทย#น้ำหอมติดทน #น้ำหอมราคาถูก #น้ำหอมสาวไทย #น้ำหอมกลิ่นดี #น้ำหอมพกพา

is it worth it #electricpicnic #rte #weather #ireland #irishtiktok

is it worth it #electricpicnic #rte #weather #ireland #irishtiktok

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