@emoka1: جيان جيان نازدارى دايه ى.😁😍❤️‍🔥

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Saturday 12 September 2026 12:26:43 GMT

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balen..87 :

ئه وه گه وره بى پيده چى كفته و شفته ى ده ستى زور به تام ده رچى 😅 ته مه ن دريژبيت إن شاءالله

2026-09-13 13:42:03

0

﮼محمد ﮼عبدالله🤎 :

دەبی خواردنی جەند خۆش بیتن ئەو دەستە خرانە 😁

2026-09-13 05:50:33

0

Tre🍇 :

2026-09-12 19:22:26

22

aeyaz :

2026-09-12 20:29:26

38

گوڵیــــ سێـــلین🌷♥️ :

ج کیوتە 🥺😂

2026-09-13 12:07:50

1

𝒜𝒶𝓃ℴ🍓, :

Oo la bare mrmm🥹❤️‍🔥.

2026-09-12 12:53:45

11

Š ą ǐ f :

ده ست كوبه 💐

2026-09-13 05:58:07

4

گيلان 🥀🌹 :

١٠٠٠ ماءشالله

2026-09-12 17:52:04

2

luv_dlger :

2026-09-12 13:53:39

4

Kura Kurd :

شازي خةبة كيان

2026-09-12 22:56:51

1

hama resha :

اي گيان

2026-09-12 20:28:14

1

جامي هركي :

❤️❤️❤️❤️❤️❤️

2026-09-12 19:16:51

1

hiwahsen385 :

2026-09-12 19:46:05

1

Burhan Muhammad :

2026-09-12 18:20:06

1

كـوره فـلاح👩‍🌾 :

ههههه بو خواردن خوشه ولله ئه وه منالي من بيت ريك ده يخوم😅

2026-09-12 18:37:56

3

Rzgar diana :

2026-09-12 12:41:01

1

Rasha :

ئەوە گۆرانیەکە باسی چی ئەکا🙈

2026-09-12 18:54:47

1

♡︎Ąr°⚜️ :

جانه

2026-09-12 15:29:08

1

سعيد :

هههه خودێ جانن افە دە ست باتو جە ندێ

2026-09-12 14:45:36

1

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Perfect Romanian Deadlift (RDL) Tips: luse @Fitbod App for my training 1. Stance Stand with your feet hip-width apart, keep them firmly planted on the ground for full balance and stability. 2. Setup Depress your shoulders and engage your lats to keep your back tight and stable - avoid rounding or shrugging. 3. Leg Position Keep your thighs slightly externally rotated so your knees track over your toes. This helps stabilize the hips and better activate the glutes. 4. Lowering Phase Brace your core and maintain a neutral spine, avoiding pelvic tilt or lumbar rounding. As you lower, push your hips back and keep your knees slightly bent throughout the movement. 5. Return Phase Drive through your hips and glutes to return to standing. Do not over-extend at the top - just come back to a natural upright position. 6. Neck & Load Path Keep your neck neutral, eyes gazing slightly downward. Let the dumbbells travel close to your body to reduce stress on the lower back. Movement Variations: • Romanian Deadlift (RDL): Focus on pushing the hips back, with knees soft and slightly bent. • You'll feel like

Perfect Romanian Deadlift (RDL) Tips: luse @Fitbod App for my training 1. Stance Stand with your feet hip-width apart, keep them firmly planted on the ground for full balance and stability. 2. Setup Depress your shoulders and engage your lats to keep your back tight and stable - avoid rounding or shrugging. 3. Leg Position Keep your thighs slightly externally rotated so your knees track over your toes. This helps stabilize the hips and better activate the glutes. 4. Lowering Phase Brace your core and maintain a neutral spine, avoiding pelvic tilt or lumbar rounding. As you lower, push your hips back and keep your knees slightly bent throughout the movement. 5. Return Phase Drive through your hips and glutes to return to standing. Do not over-extend at the top - just come back to a natural upright position. 6. Neck & Load Path Keep your neck neutral, eyes gazing slightly downward. Let the dumbbells travel close to your body to reduce stress on the lower back. Movement Variations: • Romanian Deadlift (RDL): Focus on pushing the hips back, with knees soft and slightly bent. • You'll feel like" reaching your hips back toward the wall, " emphasizing the glutes and hamstrings. • Stiff-Leg Deadlift: Also hip-dominant, but the cue feels more like" lifting the hips upward." Knees are barely bent, giving a stronger stretch through the hamstrings and requiring more flexibility. #fitbodapp #rdl #gym #legday

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