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Marie Schürer
Marie Schürer
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Region: DE
Tuesday 13 October 2026 03:31:32 GMT
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30 Maalmood oo Isbeddel Dhab ah - Ka bilow Gurigaaga! Ma rabtaa inaad caloosha iska rido adiga oo aan u baahnayn goob jimicsi (gym)? Wax walba waxay ka bilaabmaan go'aan adag iyo joogteyn. Waxaan kuu diyaariyey nidaam 30 maalmood ah oo aad gurigaaga kaga beddeli karto qaab-dhismeedka jidhkaaga. Maxaad u baahan tahay? 1. Cuntada: Iska yaree sonkorta, burka cad, iyo cuntooyinka la warshadeeyey. Ku beddel. khudaar, borotiin, iyo biyo badan. 2. Jimicsiga: Samee 20-30 daqiiqo oo jimicsiga caloosha ah (sida: Plank, Crunches, iyo Mountain Climbers) maalin kasta. 3. Hurdo: 7-8 saacadood oo hurdo fiican ah waxay caawisaa gubista dufanka. Xusuusnow, natiijadu kuma timaaddo hal maalin, balse waxay ku timaadaa dadaal maalinle ah. Bilow maanta, adkaysi u yeelo, waxaadna arki doontaa isbeddel cajiib ah 30 maalmood gudahood! Ma diyaar baa? Qor
30 Maalmood oo Isbeddel Dhab ah - Ka bilow Gurigaaga! Ma rabtaa inaad caloosha iska rido adiga oo aan u baahnayn goob jimicsi (gym)? Wax walba waxay ka bilaabmaan go'aan adag iyo joogteyn. Waxaan kuu diyaariyey nidaam 30 maalmood ah oo aad gurigaaga kaga beddeli karto qaab-dhismeedka jidhkaaga. Maxaad u baahan tahay? 1. Cuntada: Iska yaree sonkorta, burka cad, iyo cuntooyinka la warshadeeyey. Ku beddel. khudaar, borotiin, iyo biyo badan. 2. Jimicsiga: Samee 20-30 daqiiqo oo jimicsiga caloosha ah (sida: Plank, Crunches, iyo Mountain Climbers) maalin kasta. 3. Hurdo: 7-8 saacadood oo hurdo fiican ah waxay caawisaa gubista dufanka. Xusuusnow, natiijadu kuma timaaddo hal maalin, balse waxay ku timaadaa dadaal maalinle ah. Bilow maanta, adkaysi u yeelo, waxaadna arki doontaa isbeddel cajiib ah 30 maalmood gudahood! Ma diyaar baa? Qor "Haa" haddii aad bilaabayso maanta! #fyp #foryou #foryoupage #somalitiktok #somali
I hope get better #aspacefortheunbound #raya #sad #fyp
I hope get better #aspacefortheunbound #raya #sad #fyp


wan aban kee hin qabnee maa naa gafataaa#fyp #foryou #oromotiktok
wan aban kee hin qabnee maa naa gafataaa#fyp #foryou #oromotiktok

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