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ืžืืคื™ืŸ ื‘ื ื ื” ื—ืœื‘ื•ื ื™ ื•ื—ืœื•ืžื™ ๐ŸŒ๐Ÿฅงื”ืงื•ืจื•ื ื” ื“ืคืงื” ืขืœ ื“ืœืชื™ื•ืื™ืชื” ื”ื’ื™ืข ื’ื ื–ืžืŸ ืคื ื•ื™ ืื– ื ื™ืงื— ืืช ื–ื” ืœืžืงื•ื ื—ื™ื•ื‘ื™ ๐Ÿ˜‰10 ื“ืงื•ืช ื”ื›ื ื” โฐืœื—ืžื ืžืจืืฉ...
05/09/2021

ืžืืคื™ืŸ ื‘ื ื ื” ื—ืœื‘ื•ื ื™ ื•ื—ืœื•ืžื™ ๐ŸŒ๐Ÿฅง
ื”ืงื•ืจื•ื ื” ื“ืคืงื” ืขืœ ื“ืœืชื™
ื•ืื™ืชื” ื”ื’ื™ืข ื’ื ื–ืžืŸ ืคื ื•ื™
ืื– ื ื™ืงื— ืืช ื–ื” ืœืžืงื•ื ื—ื™ื•ื‘ื™ ๐Ÿ˜‰

10 ื“ืงื•ืช ื”ื›ื ื” โฐ
ืœื—ืžื ืžืจืืฉ ืชื ื•ืจ ืœ180 ื˜ื•ืจื‘ื• โ™จ๏ธ
ื”ืฉืชืžืฉืชื™ ื‘ืชื‘ื ื™ื•ืช ืžืืคื™ืŸ ืฉืœ 12 ื™ื—ื™ื“ื•ืช
(ื™ืฆืื• 22 ืžืืคื™ื ืก) โœŒ๐Ÿฝ

4 ื‘ื™ืฆื™ื- ืœืขืจื‘ืœ ื‘ืžื™ืงืกืจ
3/4 ื›ื•ืก ืกื˜ื™ื‘ื™ื” ืœืืคื™ื”- ืœื”ื•ืกื™ืฃ ื•ืœืขืจื‘ืœ
4 ื‘ื ื ื•ืช ื‘ืฉืœื•ืช ื‘ืจืžื” ืฉื™ื™ืžืขื›ื• ืขื ื”ืžื™ืงืกืจ
ืœืขืจื‘ืœ ื•ืœื”ื•ืกื™ืฃ ืชื•ืš ื›ื“ื™-
1 ืฉืงื™ืช ืืคื™ื™ื”
1 ื›ืคื™ืช ืกื•ื“ื” ืœืฉืชื™ื™ื”
2 ืกืงื•ืค ื—ืœื‘ื•ืŸ ืืคื•ื ื” (ื”ืฉืชืžืฉืชื™ ื‘ืคื ื’ื™ืื”)
1 ื›ื•ืก ืงืžื— ืฉืงื“ื™ื
2 ื›ื•ืกื•ืช ืฉื™ื‘ื•ืœืช ืฉื•ืขืœ ืžืœืื” ื“ืงื” (ื–ื” ื™ื•ืฆืจ ืžืจืงื ืžื“ื”ื™ื!)
1 ื›ืคื™ืช ืงื™ื ืžื•ืŸ
1 ื›ืคื™ืช ื•ื ื™ืœ
ื›ื•ืก ื•ื—ืฆื™ ืžื™ื ืคื•ืฉืจื™ื (ืชืชื—ื™ืœื• ื‘ื›ื•ืก, ืชื•ืกื™ืคื• ืื ืฆืจื™ืš ืขื•ื“. ืขื‘ื“ืชื™ ืขื ื›ื•ืก ื–ื›ื•ื›ื™ืช ืฉืœ ืงืคื” ืฉื—ื•ืจ ืฉืชื“ืขื• ืœืžื™ื“ื•ืช.

ืœื›ืœ ื™ื—ื™ื“ื”:
85 ืงืœื•ืจื™ื•ืช
6 ื’ืจื ื—ืœื‘ื•ืŸ
ืงืฆืช ื™ื•ืชืจ ืžื’ืจื ืื—ื“ ืกื™ื‘ื™ื

ืžื™ ืฉืจื•ืฆื” ืœื”ื•ืกื™ืฃ ืœื• ืงื•ื‘ื™ื™ืช ืฉื•ืงื•ืœื“ ื‘ืืžืฆืข ืื• ืฉืงื“ื™ื ืื• ืื’ื•ื–ื™ื ืžื•ื–ืžืŸ- ื”ื—ื™ืฉื•ื‘ ืฉืœื™ ื”ื•ื ืœืœื.

ื‘ืชื™ืื‘ื•ืŸ ื•ืฉื ื” ืžืชื•ืงื” ื•ืจื–ื” ื›ืžื• ืกื˜ื™ื‘ื™ื”!

ืื™ื–ื” ื›ื™ืฃ ืฉื™ืฉ ืœื™ ืื— ืฉื”ื•ื ืžืืžืŸ, ืฉื•ืชืฃ, ื ืคืฉ ืชืื•ืžื”, ื•ืืคื™ืœื• ื—ื•ืœืง ืื™ืชื™ ืืช ื™ื•ื ื”ื”ื•ืœื“ืช ๐Ÿƒ๐Ÿฝ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ ื›ื™ืฃ ืฉืื ื—ื ื• ืขื•ื‘ื“ื™ื ื™ื—ื“, ืžืœืžื“ื™ื ืื—ื“ ...
31/08/2020

ืื™ื–ื” ื›ื™ืฃ ืฉื™ืฉ ืœื™ ืื— ืฉื”ื•ื ืžืืžืŸ, ืฉื•ืชืฃ, ื ืคืฉ ืชืื•ืžื”, ื•ืืคื™ืœื• ื—ื•ืœืง ืื™ืชื™ ืืช ื™ื•ื ื”ื”ื•ืœื“ืช ๐Ÿƒ๐Ÿฝ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ ื›ื™ืฃ ืฉืื ื—ื ื• ืขื•ื‘ื“ื™ื ื™ื—ื“, ืžืœืžื“ื™ื ืื—ื“ ืืช ื”ืฉื ื™ื™ื”, ืžืชื™ื™ืขืฆื™ื, ื—ื•ืœืงื™ื ื•ืฆื•ืžื—ื™ื ื™ื—ื“ ื•ืœื—ื•ื“ ืœืžืงื•ืžื•ืช ื—ื“ืฉื™ื ื•ื’ื‘ื•ื”ื™ื! ื–ื›ื™ืชื™ ๐Ÿฅฐ

ืชื‘ืฉื™ืœ ืงืืจื™ ื•ืงื•ืงื•ืก ืขื ื˜ื•ืคื• ื•ื›ืœ ืžื” ืฉื™ืจื•ืง ๐Ÿ˜‹ื˜ืขื™ื ื‘ื˜ื™ืจื•ืฃ, ื—ืœื‘ื•ื ื™, ื“ืœ ื‘ืคื—ืžื™ืžื” ื•ืžืฉื‘ื™ืข!!! ืื” ื•ื’ื ื˜ื‘ืขื•ื ื™ ๐Ÿฅฆ๐Ÿฅ’ืื–ื–ื–ื–- ื”ืฉืชืžืฉื• ื‘ืกื™ืจ ืฉื˜ื•...
28/07/2020

ืชื‘ืฉื™ืœ ืงืืจื™ ื•ืงื•ืงื•ืก ืขื ื˜ื•ืคื• ื•ื›ืœ ืžื” ืฉื™ืจื•ืง ๐Ÿ˜‹
ื˜ืขื™ื ื‘ื˜ื™ืจื•ืฃ, ื—ืœื‘ื•ื ื™, ื“ืœ ื‘ืคื—ืžื™ืžื” ื•ืžืฉื‘ื™ืข!!! ืื” ื•ื’ื ื˜ื‘ืขื•ื ื™ ๐Ÿฅฆ๐Ÿฅ’
ืื–ื–ื–ื–- ื”ืฉืชืžืฉื• ื‘ืกื™ืจ ืฉื˜ื•ื— ืขื ืง, ื–ื” ื”ื›ื™ ื ื•ื—!
ืœื”ื–ื”ื™ื‘ ืจืฆื•ืขื•ืช ื‘ืฆืœ ืขื ืชืจืกื™ืก ืฉืžืŸ
ืœื”ื•ืกื™ืฃ 5 ืฉื™ื ื™ ืฉื•ื
ืœื”ื•ืกื™ืฃ ื›ืฃ ื’ื“ื•ืฉื” ืฉืœ ืžื—ื™ืช ืงืืจื™ ื™ืจื•ืง ื•ืœืขืจื‘ื‘ ืงืฆืช ืขื ื›ืฃ ืขืฅ
ืœื”ื•ืกื™ืฃ ืืช ื”ื™ืจืงื•ืช:
5 ืงื™ืฉื•ืื™ื ืขื ื”ืงืœื™ืคื”- ืฉื˜ื•ืคื™ื ื”ื™ื˜ื‘ ื•ื—ืชื•ื›ื™ื ื’ืก (ืื—ืจืช ื–ื” ื ืžืก ื•ื ืขืœื)
2 ื—ื‘ื™ืœื•ืช ืฉืœ ืคื˜ืจื™ื•ืช ื—ืชื•ื›ื•ืช ื’ืก (ืืคืฉืจ ืœื’ื•ื•ืŸ ื‘ืกื•ื’)
ื›ืžื•ืช ื™ืคื” ืฉืœ ืฉืขื•ืขื™ืช ื™ืจื•ืงื” ืฉืœืžื” ื˜ืจื™ื™ื”
ื—ื‘ื™ืœืช ื‘ืจื•ืงื•ืœื™ ืฉื˜ื•ืฃ ื”ื™ื˜ื‘ (ื›ื•ืœืœ ื”ื’ื–ืข, ืคืฉื•ื˜ ื—ืชื•ืš ืœืขื™ื’ื•ืœื™ื ื“ืงื™ื)
ื—ื‘ื™ืœืช ืชืจื“ (ื™ืฉ ื—ื‘ื™ืœื” ืฉื˜ื•ืคื” ื•ืžื•ื›ื ื” ืœืขืฆืœื ื™ื!)
ืชื•ืš ื›ื“ื™, ืื ืžืชืื“ื™ื ื”ื ื•ื–ืœื™ื ืื– ืœื”ื•ืกื™ืฃ ืžื“ื™ ืคืขื ืžื™ื ื›ื“ื™ ืฉื”ื™ืจืงื•ืช ื™ืžืฉื™ื›ื• ืœื”ืชื‘ืฉืœ
ืœื”ื•ืกื™ืฃ ืคื—ื™ืช ื ื•ื–ืœ ืงื•ืงื•ืก ืื•ืจื’ื ื™ (ืœืฉืงืฉืง ื”ื™ื˜ื‘ ืœืคื ื™ ื”ืคืชื™ื—ื”)
ืœื”ื•ืกื™ืฃ 2 ื—ื‘ื™ืœื•ืช ื˜ื•ืคื• ื—ืชื•ืš ืœืงื•ื‘ื™ื•ืช ื’ื“ื•ืœื•ืช
ืœื”ื•ืกื™ืฃ ื—ืฆื™ ื›ื•ืก ืžื™ื
ืœื”ื•ืกื™ืฃ ืžืœื— ืœืคื™ ื”ื˜ืขื (ืื• ืกื•ื™ื” ืื•ืจื’ื ื™ืช)
ืžื™ ืฉืื•ื”ื‘ ืžืžืฉ ื—ืจื™ืฃ ืืคืฉืจ ืœื”ื•ืกื™ืฃ ืคืœืคืœ ื™ืจื•ืง ื—ืจื™ืฃ ื‘ื”ืชื—ืœื” ืื• ืฆืณื™ืœื™ ื’ืจื•ืก ืชื•ืš ื›ื“ื™ ืื‘ืœ ืชื“ืขื• ืฉืžื—ื™ืช ื”ืงืืจื™ ืขืฆืžื” ืžืžืฉ ื—ืจื™ืคื”!
ืœืกื’ื•ืจ ืืช ื”ืกื™ืจ ืœืžืฉื”ื• ื›ืžื• 5-7 ื“ืงื•ืช ืœืชืช ืœืขืกืง ืœื”ืชืจื›ืš ื•ืœืงื‘ืœ ืืช ื”ื˜ืขืžื™ื ื”ืžื•ืฉืœืžื™ื!
ืชื”ื™ื• ืœื™ื“ ื–ื”, ื—ื‘ืœ ืฉื–ื” ื™ื™ืฉืจืฃ.
ื•ื–ื”ื• ๐Ÿ˜Ž

ื˜ื™ืค ืœืžืฉืงื™ืขื ื™ื- ืืคืฉืจ ืœื”ืฉืจื•ืช ืืช ื”ื˜ื•ืคื• ืฉืขื”-ืฉืขืชื™ื™ื ืžืจืืฉ ื‘ืžืจื™ื ื“ื” ืฉืœ ืกื•ื™ื” (ืขื“ื™ืฃ ืื•ืจื’ื ื™..) ื•ืฉื•ื ื›ืชื•ืฉ, ื•ืื– ื”ื˜ื•ืคื• ืžืงื‘ืœ ื˜ืขืžื™ื ื—ื–ืงื™ื ื•ื˜ื•ื‘ื™ื ื•ืœื ืฆืจื™ืš ืœื”ื•ืกื™ืฃ ืขื•ื“ ืฉื•ื ื•ืžืœื— ืœื‘ื™ืฉื•ืœ (ืื—ืจื™ ืฉืœื‘ ืžื—ื™ืช ื”ืงืืจื™, ืœื”ื•ืกื™ืฃ ืืช ื”ื˜ื•ืคื• ื”ืžื•ืฉืจื” ืขื ื”ื ื•ื–ืœื™ื ืœืฆืจื™ื‘ื” ืงืœื” ื•ืื– ื›ืœ ืฉืืจ ื”ืฉืœื‘ื™ื...)

ืื ืืชื ืจื•ืฆื™ื ืœืื›ื•ืœ ืืช ื–ื” ื‘ื“ืจืš ื”ืงืœืืกื™ืช- ืชื’ื™ืฉื• ืืช ื”ืชื‘ืฉื™ืœ ืขืœ ืžืฆืข ืื•ืจื– ืœื‘ืŸ ื“ื‘ื™ืง (ื”ืฉืชืžืฉื• ื‘ื™ื•ืชืจ ืžื™ื).

ื‘ืชื™ืื‘ื•ืŸ ื—ื‘ืจื™ืžื•ืก!

13/06/2020

Hamstrings
Glutes
Lower Back
Upper Back
ABS
Do you need more reasons?
Deadlift. Anytime. Anywhere.

ืงืฆื™ืฆื•ืช ื™ืจืง ืขืฉื™ืจื•ืช ื‘ื—ืœื‘ื•ืŸ ื›ืฉืœืค ๐Ÿฅฆื”ื›ื ื•ืช ืžืจืืฉ:ืจื™ื›ื›ืชื™ ื—ื‘ื™ืœื” ืฉืœ ืขืœื™ ืกืœืง ื•ื—ืชื›ืชื™ ื“ืง. ืกื—ื˜ืชื™ ืžื ื•ื–ืœื™ื. ืจื™ื›ื›ืชื™ ืืจื‘ืขื” ืคืจื—ื™ื ืฉืœ ื‘ืจื•ืงื•ืœ...
10/04/2020

ืงืฆื™ืฆื•ืช ื™ืจืง ืขืฉื™ืจื•ืช ื‘ื—ืœื‘ื•ืŸ ื›ืฉืœืค ๐Ÿฅฆ
ื”ื›ื ื•ืช ืžืจืืฉ:
ืจื™ื›ื›ืชื™ ื—ื‘ื™ืœื” ืฉืœ ืขืœื™ ืกืœืง ื•ื—ืชื›ืชื™ ื“ืง. ืกื—ื˜ืชื™ ืžื ื•ื–ืœื™ื.
ืจื™ื›ื›ืชื™ ืืจื‘ืขื” ืคืจื—ื™ื ืฉืœ ื‘ืจื•ืงื•ืœื™ ื•ื˜ื—ื ืชื™. ืกื—ื˜ืชื™ ืžื ื•ื–ืœื™ื.
ื”ืฉืจื™ืชื™ ืขื“ืฉื™ื ื—ื•ืžื•ืช ืื•ืจื’ื ื™ื•ืช (ืืคืฉืจ ื›ืชื•ืžื•ืช). ืกื—ื˜ืชื™ ืžื ื•ื–ืœื™ื. ื”ืฉืชืžืฉืชื™ ื‘ื›ื•ืก, ื”ืฉืืจ ื‘ืžื ื•ืช ืœื”ืงืคืื” ืœื‘ื™ืฉื•ืœื™ื ืื—ืจื™ื.
ืงืฆืฆืชื™ ืขืœื™ ืกืœืจื™ ืงืฆืฆืชื™ ื‘ืฆืœ ื™ืจื•ืง ื”ืฉืชืžืฉืชื™ ื‘ื—ืœืง, ื”ืฉืืจ ื”ืงืคืืชื™ ื‘ืžื ื•ืช ืœื‘ื™ืฉื•ืœื™ื ืื—ืจื™ื.
ืฉืžืชื™ ื”ื›ืœ ื‘ืงืขืจื” ื•ื”ื•ืกืคืชื™:
ื›ื•ืก ืงืžื— ืขื“ืฉื™ื
3 ื‘ื™ืฆื™ื
ืžืœื—
ืคืœืคืœ
ืงืฆืช ื›ืžื•ืŸ
ืขืจื‘ื‘ืชื™ ื”ื›ืœ ืขื ื”ื™ื“ื™ื™ื ืขื ื›ืคืคื•ืช ืขื“ ืœืžืจืงื ืจืฆื•ื™ ืฉืืคืฉืจ ืœืงื‘ื‘
ืขืฉื™ืชื™ ืฆื•ืจื” ืฉืœ ืงื•ื‘ื‘ื•ืช ืงื˜ื ื•ืช ื•ืื– ืคื—ืกืชื™ ื›ืœ ืื—ื“ ืขืœ ืžื’ืฉ ื•ืขืœื™ื• ื ื™ื™ืจ ืืคื™ื™ื” ืžืจื•ื— ืขื ืžื‘ืจืฉืช ื‘ืฉืžืŸ ื–ื™ืช
ื”ื›ื ืกืชื™ ืœืชื ื•ืจ ืœ180 ืžืขืœื•ืช ืœื›40 ื“ืงื•ืช ืขื“ ืฉื”ื–ื”ื™ื‘ ืงืฆืช
ืื›ืœื ื• ืขื ื’ื‘ื™ื ื” ืœื‘ื ื”
ืื ื‘ืืœื›ื ืœื”ืฉืงื™ืข ืงืฆืช ื™ื•ืชืจ ืชื›ื™ื ื• ืžื˜ื‘ืœ ืฉืžื ืช ื—ืžื•ืฆื” ืขื ื™ื•ื’ื•ืจื˜ ื•ืขื ืขื™ืจื™ืช ื•ืฉื•ื ื•ื–ื” ืขื•ืœืžื™!
ื•ื–ื” ืž ืœ ื ื—ืœื‘ื•ืŸ ื‘ืจื™ื ๐Ÿ’ช๐Ÿผ @ Tel Aviv, Israel

17/03/2020

ืžืชื›ื•ืŸ ืœืžื•ืงืคืฅ ๐Ÿฅขืœืœื ื•ื•ืง ื›ื™ ืื™ืŸ ืžืงื•ื ืœื•ื•ืง ื‘ื“ื™ืจื” ื‘ืชืœืื‘ื™ื‘ ๐Ÿคท๐Ÿฝโ€โ™€๏ธ ื‘ืกื™ืจ ืฉื˜ื•ื— ื•ื’ื“ื•ืœ-
ื›ืฃ ืฉืžืŸ
ืœื”ื•ืกื™ืฃ ื™ืจืงื•ืช ื—ืชื•ื›ื™ื ืœืจืฆื•ืขื•ืช ื“ืงื•ืช:
ื‘ืฆืœ ืœื‘ืŸ
5 ื’ื–ืจื™ื
2 ื’ืžื‘ื•ืช
2 ืงื™ืฉื•ืื™ื
ืกืœืกืœืช ืคื˜ืจื™ื•ืช
ืคืจื— ื‘ืจื•ืงื•ืœื™
ืœืชืช ืœื›ืœ ื™ื—ื“ ืœื”ื’ื™ืจ ื ื•ื–ืœื™ื
ืœื”ื•ืกื™ืฃ ืชื™ื‘ื•ืœ:
6 ื›ืคื•ืช ืกื•ื™ื” ืชืžืจื™ (ืคื—ื•ืช ืžื–ื™ืง)
ื›ืฃ ืกื™ืœืืŸ ืื• 3 ืฉืงื™ื•ืช ืกื˜ื™ื‘ื™ื” (ืชื›ืœืก ืœื ื—ื•ื‘ื” ืœืžื™ ืฉืœื ืจื•ืฆื” ืžืชื™ืงื•ืช)
ื—ืชื™ื›ื” ืฉืœ ื’ืณื™ื ื’ืณืจ ื›ืชื•ืฉ
3 ืฉื™ื ื™ ืฉื•ื ื›ืชื•ืฉ
ืฆืณื™ืœื™ ื’ืจื•ืก ื›ืฉืชื™ ื›ืคื™ื•ืช
ืœื”ื•ืกื™ืฃ ื—ื‘ื™ืœื” ืฉืœ ื˜ื•ืคื• ืฉื—ืชื›ืชื ืœืงื•ื‘ื™ื•ืช
ืœื”ื›ื ืช ื”ืื˜ืจื™ื•ืช:
ืœืžืœื ืกื™ืจ ื‘ืžื™ื ืจื•ืชื—ื™ื
ืœื”ื•ืกื™ืฃ ื—ื‘ื™ืœื” ืฉืœ ืื˜ืจื™ื•ืช ืฉืขื•ืขื™ืช
ืœืกื’ื•ืจ ืืช ื”ืกื™ืจ
ืœื”ืžืชื™ืŸ 12 ื“ืงื•ืช
ืœื”ื•ืกื™ืฃ ืืช ื”ืื˜ืจื™ื•ืช ืœืกื™ืจ ื•ืœืขืจื‘ื‘
ืœืชืช ืœื˜ืขืžื™ื ืœื”ืชืื—ื“ ืœื—ืžืฉ ื“ืงื•ืช
ืืคืฉืจ ืœื”ื•ืกื™ืฃ ืžืœืžืขืœื” ื ื‘ื˜ื™ื ื‘ืฉื‘ื™ืœ ื”ืงืจื™ืกืคื™

ืœืื›ื•ืœืœืœืœ ๐Ÿคค๐Ÿ˜‹

ื ื›ื•ืŸ ืฉื–ื” ืœื ืื•ืชื• ื”ืฆื‘ืข๐Ÿ˜, ืื‘ืœ ื’ื ืœื ื• ื™ืฉ ื—ื•ืฃ ืœืจื•ืฅ ืื• ืœืœื›ืช ืœืื•ืจื›ื•๐Ÿƒ๐Ÿฝโ€โ™‚๏ธ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ, ืื•ืœื™ ืืคื™ืœื• ืœืขืฉื•ืช ื›ืžื” ืชืจื’ื™ืœื™ื ื‘ื—ื•ืฅ ืืœ ืžื•ืœ ื”ื ื•ืฃ๐Ÿคธ๐Ÿป...
16/03/2020

ื ื›ื•ืŸ ืฉื–ื” ืœื ืื•ืชื• ื”ืฆื‘ืข๐Ÿ˜, ืื‘ืœ ื’ื ืœื ื• ื™ืฉ ื—ื•ืฃ ืœืจื•ืฅ ืื• ืœืœื›ืช ืœืื•ืจื›ื•๐Ÿƒ๐Ÿฝโ€โ™‚๏ธ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ, ืื•ืœื™ ืืคื™ืœื• ืœืขืฉื•ืช ื›ืžื” ืชืจื’ื™ืœื™ื ื‘ื—ื•ืฅ ืืœ ืžื•ืœ ื”ื ื•ืฃ๐Ÿคธ๐Ÿปโ€โ™€๏ธ, ืœื”ื ื•ืช ืžื”ืื•ื™ืจ ื”ืคืชื•ื— ื•ืžืžื–ื’ ื”ืื•ื™ืจ ื”ืžื•ืฉืœื๐ŸŒค. ื•ื–ื” ืืคื™ืœื• ืœื ื“ื•ืจืฉ ืžื ื•ื™ ืœืฉื•ืžืงื•ื๐Ÿ‘๐Ÿผ. ืžื™ืฉื”ื• ืคื™ื ื” ืœื ื• ืืช ื”ืœื•ืดื– ื‘ื ืกื™ื‘ื•ืช ื”ื–ื•ื™ื•ืช๐Ÿ˜ท, ืื– ืœืคื—ื•ืช ื ืฆืœื• ืืช ื”ื–ืžืŸ ื”ืคื ื•ื™ ืœืื”ื•ื‘ ืืช ืขืฆืžื›ื ๐Ÿ’™

07/03/2020

Take me back to the jungle and I swear I squat every day ๐Ÿฆ๐Ÿคธ๐Ÿปโ€โ™€๏ธ

ืžืชื›ื•ืŸ ืฉืื™ืœืชืจืชื™ ืืชืžื•ืœ ืœืงืฆื™ืฆื•ืช ืขื•ืฃ ื˜ืขื™ืžื•ืช ืžื–ื™ื ื•ืช ื•ืžื”ื™ืจื•ืช๐Ÿ’ซื—ืฆื™ ืงื™ืœื• ืขื•ืฃ ื˜ื—ื•ืŸื‘ื™ืฆื” ื—ืฆื™ ื›ื•ืก ืฉืœ ื™ืจื•ืงื™ื ืงืฆื•ืฆื™ื- ื‘ืฆืœ ื™ืจื•ืง ื•ืกืœืจื™ ื›ื•...
22/01/2020

ืžืชื›ื•ืŸ ืฉืื™ืœืชืจืชื™ ืืชืžื•ืœ ืœืงืฆื™ืฆื•ืช ืขื•ืฃ ื˜ืขื™ืžื•ืช ืžื–ื™ื ื•ืช ื•ืžื”ื™ืจื•ืช๐Ÿ’ซ
ื—ืฆื™ ืงื™ืœื• ืขื•ืฃ ื˜ื—ื•ืŸ
ื‘ื™ืฆื”
ื—ืฆื™ ื›ื•ืก ืฉืœ ื™ืจื•ืงื™ื ืงืฆื•ืฆื™ื- ื‘ืฆืœ ื™ืจื•ืง ื•ืกืœืจื™
ื›ื•ืก ื’ื–ืจื™ื ืžื’ื•ืจื“ื™ื ื“ืง
3 ื›ืคื•ืช ืฆืณื™ื”
ื—ืฆื™ ื›ื•ืก ืงืžื— ืขื“ืฉื™ื/ืงื•ื•ืืงืจ ืžื” ืฉื™ืฉ ื‘ื‘ื™ืช
ื›ืคื™ืช ืกื•ื“ื” ืœืฉืชื™ื” ืœืžืจืงื ืื•ื•ืจื™ืจื™
ืชื™ื‘ื•ืœ: ื›ืฃ ืกื™ืœืืŸ (ืœื ื—ื•ื‘ื” ืœืžื™ ืฉื ืžื ืข ืžืกื•ื›ืจ), ื—ืฆื™ ื›ืคื™ืช ืฆืณื™ืœื™ ื’ืจื•ืก, ื—ืฆื™ ื›ืคื™ืช ืžืœื—, ื›ืคื™ืช ื’ื“ื•ืฉื” ื—ื•ื•ืื™ื’ืณ
ืžืขืจื‘ื‘ืช ื”ื›ืœ ื‘ืงืขืจื” ื˜ื•ื‘ ื˜ื•ื‘
ื™ื•ืฆืืช ืขื™ื’ื•ืœื™ื ืงื˜ื ื™ื ื•ืคื•ื—ืกืช ืื•ืชื ืงืฆืช
ืขืœ ื ื™ื™ืจ ืืคื™ื™ื”
ืœืชื ื•ืจ ืฉื—ื•ืžื ืžืจืืฉ ืืคื™ื™ื” 200 ืžืขืœื•ืช
30 ื“ืงืณ
ืœื–ืœื•ืœ!

12/11/2019

ืงืœื•ืคืจ ืฉืืœื” ืื•ืชื™ ืื™ืœื• ืชืจื’ื™ืœื™ื ื”ื™ื ื™ื›ื•ืœื” ืœืขืฉื•ืช ื‘ื‘ื™ืช ื›ื“ื™ ืœื”ื™ื›ื ืก ืœื›ื•ืฉืจ?
ืื– ื‘ืžืงื•ื ืžื™ืœื™ื, ื™ืฆืื• ืžืขืฉื™ื ๐Ÿ’ช๐Ÿผ
ื•ื”ื ื” ืื™ืžื•ืŸ ืงืœื™ืœ ืœืขืฉื•ืช ื‘ื‘ื™ืช ื‘ืœื™ ืขื–ืจื™ื, ืืคืฉืจ ืขื ื—ื‘ืจื™ื, ื›ื“ื™ ืœื”ืฉื™ืœ ืžืขืœื™ื ื• ืืช ืชืขื ื•ื’ื•ืช ื”ื—ื’ื™ื!
ืชืชื—ื™ืœื• ื‘ืจืฆืฃ ืื—ื“, ืงืœ? ืชืžืฉื™ื›ื• ืœืขื•ื“ ืื—ื“ ืฉื ื™ื™ื๐Ÿ˜Ž
ื‘ื”ืฆืœื—ื” ๐Ÿค˜๐Ÿผ
5- 5 ืกืงื•ื•ื˜ื™ื, ื”ืœื™ื›ื” ืœืคืœืื ืง, ื›ืฃ ื™ื“ ื ื•ื’ืขืช ื‘ื›ืชืฃ ื”ืœื™ื›ื” ืœืื—ื•ืจ
โ€5x2- ื‘ืขืžื™ื“ื” ืขืœ ืจื’ืœ ืื—ืช, ื™ื“ื™ื™ื ื ื•ื’ืขื•ืช ื‘ืจืฆืคื”
10- ืคื•ืฉ ืืค ืžืœื/ ืขืœ ื”ื‘ืจื›ื™ื™ื
20- ืœืื ื’ืณื™ื ืœืื—ื•ืจ
10- ืคืฉื™ื˜ืช ื™ืจืš ื•ืงื™ืง ืœื‘ื˜ืŸ ื‘ืคืœืื ืง
20- ืกืงื•ื•ื˜ ืขืœื™ื™ื” ืœืงื™ืง ืฆื™ื“ื™, 10 ืคื•ืœืกื™ื ื‘ืกืงื•ื•ื˜
20- ืื•ืคื ื™ ืจื’ืœื™ื™ื ืขืœ ื”ื™ื“ื™ื™ื/ ืขืœ ื”ืืžื•ืช
10- ืคื•ืฉืืค ืฆืจ ืžืœื/ืขืœ ื”ื‘ืจื›ื™ื™ื/ ืขืœ ื”ืื’ืŸ
15- ืคืฉื™ื˜ืช ื’ื‘

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