@zhira.mma: (کراڤ ماگا) لەگەڵ مامۆستا ئارش ، چەند ڤیدیۆیەکی زانیاری دانراون بۆ ئەوەی بینەران زیاتر لەم جۆرەی هونەری بەرگری شارەزا ببن لە ڤیدیۆکانی دیکەدا بە شێوەی کرداری بەشێک لە جوڵەکانتان بۆ ڕوون دەکرێتەوە #هەژیر🥊 #zhiramma #kravmaga

هەژیر بەختیار🥊
هەژیر بەختیار🥊
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Region: IQ
Saturday 05 September 2026 13:00:39 GMT
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deraaa182
dera🤍 :
Nawnishani?
2026-09-05 17:11:43
0
danaarf4
Dana Arf :
ناونیشانی قاعەی لەکوێیە
2026-09-05 15:42:53
1
streamer_kurdish
with Roman :
هەر بژیت برای ئازیزم ❤️❤️
2026-09-05 15:10:16
3
hallabajaiy
هەڵەبجەیی :
سڵاو لە مامۆستا ئارشی پاڵەوان. یەکەمە لە سەر ئاستی ئاسیادا
2026-09-05 21:36:01
2
octakurd
octakurd :
کارامەیە مامۆستا ئارش دەستی تۆش خۆشبێ کاک هەژیر گیان🔥
2026-09-05 18:06:42
2
ja3f4ar.13
غەزەب 🖤. :
das xosh brakam🖤
2026-09-05 15:42:13
2
pashaa_961
﮼پاشا 💛🥊 :
مامۆسای گەورە جێگای شانازیت 💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛💛
2026-09-05 19:00:37
1
0s4h4nd0
Sahand :
دەستان خۆش بێت براکەم🥰
2026-09-05 16:23:41
0
mira_harwny
مادرجان🙂🖤 :
م.ئارش 💚🌹💚
2026-09-05 14:40:48
3
zagros.kurdi8
Zagros Kurdi :
ناونیشانی؟
2026-09-05 14:32:04
0
shkarwali
Murad :
لەکوێ بیزەبت ناونیشانی شوێنەکە
2026-09-05 21:28:26
0
black.5.7
𝐑𝐀𝐌𝐀" :
مامۆستای گیان ❤️
2026-09-06 08:01:07
1
the_chamption1
the_chamption👑🦅 || پاڵەوان :
Har bzhe bra gyan🌹
2026-09-05 15:53:37
0
aria_jalall
aria_jalal :
هەربژیت برام 💚
2026-09-05 18:18:37
2
karzanmohamad08
Karzan Mohammad :
کاک ئارش پیاوی زۆر بەڕێزە تەمەن درێژبیت 💙
2026-09-05 20:26:27
1
sirwanmahmud777
Sirwan Mahmud777 :
م...ئارش چاوومانە
2026-09-05 20:45:58
1
sarhangjamal27
sam :
باشة برا يارى جودؤ لاى خومان هةية؟
2026-09-06 02:10:48
1
ahmad.iraqy.1
AHMAD { Iraqy🇮🇶 :
مامۆستای ئەزیزم هەردەم سەرکەوتن الحمداللە مامۆستای خۆم بووە من ئەزانم چۆنە 💕
2026-09-05 19:44:43
1
ptrol436
گورگە 🖤🦅🐺 :
1
2026-09-05 13:07:09
3
meranhssain0
Meran Hssain :
خۆشەویستی هەموانە مامۆستای ئازیز 🥰🌹🥰🌹
2026-09-05 21:33:24
1
ra.wa43
RA WA :
سڵاو و ڕێز🌹❤️
2026-09-05 21:40:53
1
hoshmanhoshang
HOSHMAN H.MAJED :
عەزیت نەبی ئەکاونتی ئەم مامۆستا بەریزە دانی سوپاس
2026-09-06 09:43:56
1
amer.mala
Amer A Aziz :
مامۆستا ئارشی خۆشەویست 🌹🌹
2026-09-05 19:24:54
1
bray.184
بڕیار ❗️🖤 :
ئوستاز 🖤🔥
2026-09-05 15:22:01
1
To see more videos from user @zhira.mma, please go to the Tikwm homepage.

Other Videos

🍑 GYM vs. HOME: Your glutes don’t care where you train. They care how you train! 💪 Think you need expensive gym equipment to build stronger, rounder glutes? Think again. The gym definitely has its advantages, but you can still get an amazing lower-body workout at home with a few dumbbells, a couch, and the right exercises. Here’s how to make both work for you. 👇 🍑 1. Hamstring Curls 🏋️ Gym: Lying leg curl machine 🏠 Home: Dumbbell hamstring curls Both target your hamstrings, which play an important role in lower-body strength and stability. Keep the movement slow and controlled. 🔥 2. Glute-Focused Squats 🏋️ Gym: Smith machine squats 🏠 Home: Dumbbell goblet squats Both train your glutes and quads. Focus on a comfortable depth, controlled movement, and pushing through your whole foot. 💪 3. Bulgarian Split Squats 🏋️ Gym: Weighted Bulgarian split squats 🏠 Home: Bodyweight Bulgarian split squats using your couch One of the best exercises for building single-leg strength. A slightly forward torso lean can increase the demand on your glutes. ✨ 4. Progressive Overload The real secret isn’t the location. It’s making your workouts gradually more challenging. At the gym, you can increase the weight. At home, you can add reps, use heavier dumbbells, improve your range of motion, or slow down each repetition. Remember: You don’t need a perfect setup to make progress. You need consistency, good technique, enough recovery, and a plan that challenges you. And if you’re training at home, don’t underestimate what a simple pair of dumbbells can do. 🍑 📲 Workit App — Get personalized workout plans for your goals, whether you’re training at home or in the gym, plus nutrition guidance to support your progress. 💾 Save this for your next glute day! 💬 Be honest: Are you a GYM 🏋️‍♀️ or HOME 🏠 workout girl? #GluteWorkout #HomeVsGym #LegDayWorkout #GluteGrowth #WorkitApp
🍑 GYM vs. HOME: Your glutes don’t care where you train. They care how you train! 💪 Think you need expensive gym equipment to build stronger, rounder glutes? Think again. The gym definitely has its advantages, but you can still get an amazing lower-body workout at home with a few dumbbells, a couch, and the right exercises. Here’s how to make both work for you. 👇 🍑 1. Hamstring Curls 🏋️ Gym: Lying leg curl machine 🏠 Home: Dumbbell hamstring curls Both target your hamstrings, which play an important role in lower-body strength and stability. Keep the movement slow and controlled. 🔥 2. Glute-Focused Squats 🏋️ Gym: Smith machine squats 🏠 Home: Dumbbell goblet squats Both train your glutes and quads. Focus on a comfortable depth, controlled movement, and pushing through your whole foot. 💪 3. Bulgarian Split Squats 🏋️ Gym: Weighted Bulgarian split squats 🏠 Home: Bodyweight Bulgarian split squats using your couch One of the best exercises for building single-leg strength. A slightly forward torso lean can increase the demand on your glutes. ✨ 4. Progressive Overload The real secret isn’t the location. It’s making your workouts gradually more challenging. At the gym, you can increase the weight. At home, you can add reps, use heavier dumbbells, improve your range of motion, or slow down each repetition. Remember: You don’t need a perfect setup to make progress. You need consistency, good technique, enough recovery, and a plan that challenges you. And if you’re training at home, don’t underestimate what a simple pair of dumbbells can do. 🍑 📲 Workit App — Get personalized workout plans for your goals, whether you’re training at home or in the gym, plus nutrition guidance to support your progress. 💾 Save this for your next glute day! 💬 Be honest: Are you a GYM 🏋️‍♀️ or HOME 🏠 workout girl? #GluteWorkout #HomeVsGym #LegDayWorkout #GluteGrowth #WorkitApp

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