fitim fitsin fit (squat)

deadline .!.:

benimde yok ya renkli neyse ben kafama göre takılcam banane

Genişletmek için tıkla...

SekerPancari71 .!.:

Coookk güzel ablam k.kaleye tasindi annemlerin yakinina onun evine gittim simdi annemlerdiz kaynatiyoz

Genişletmek için tıkla...

tatlibikiz .!.:

nasıl gecti günün

Genişletmek için tıkla...

SekerPancari71 .!.:

Coookk güzel ablam k.kaleye tasindi annemlerin yakinina onun evine gittim simdi annemlerdiz kaynatiyoz

Genişletmek için tıkla...

tatlibikiz .!.:

midene cıs girmiyodur umarıııım

Genişletmek için tıkla...

SekerPancari71 .!.:

Ayy prensesiiimm benim nede yakismis

Genişletmek için tıkla...

tatlibikiz .!.:

midene cıs girmiyodur umarıııım

Genişletmek için tıkla...

SekerPancari71 .!.:

Aslaaaa

Genişletmek için tıkla...

nilersn .!.:

Luneyle ıkınız aklını alıyonuz valla ınsanın galeta manyagı oldum sız boyle dedıkce

Genişletmek için tıkla...

tatlibikiz .!.:

çok da yeme kız galeta diye

Genişletmek için tıkla...

deadline .!.:

ya o değilde bende şu yoğurt kürü varya ezgi zerdeçallı olan falan o acayip tok tutuyor bugün denedim çok iyi bişeymiş ya teşekkürler ezgi aklıma geldi şimdi

Genişletmek için tıkla...

SekerPancari71 .!.:

Bugün pazartesi günü kilobildirim zamani geçen hafta kilo 57.8 bu hafta kilo 57.2

Genişletmek için tıkla...

La Lune .!.:

Merhaba. Sizde zayıf, şekilsiz ve selülitli poponuzu yuvarlak Victoria's Secret mankeni poposu yapmak istiyorsanız şöyle buyurun.
Eki Görüntüle 1379924
Önceliğimiz bol bol su ve yeşil çay.

Ve de en önemlisi SPOR.

30 gün boyunca listedeki sayıda squat hareketi yapacak ve bildirimde bulunacağız.

Peki squat hareketi dediğimiz şey nedir?

Hareket bu kadar basit görünmesine rağmen çok fazla kas çalıştırıyor. Ertesi sabah(eğer ısınmadan yapmışsanız) kas ağrısıyla uyanmanız muhtemel. O yüzden önce mutlaka bir ısınma videosu ile başlayın.

Tavsiye:

Squat yaparken taş gibi kızların oynadığı sizi gaza getirecek bir video açın.

Ve mutlaka bir soğuma videosu ile bitirin.
Tavsiye:

Yaptığımız diğer hareketler
Selülit Düşmanı ÜÇGEN

burpees

Buttt kicks
standing elbow to knee

toe taps

pulse crunch

bycyle crunch

kneeling heel press sürekli yukarı yukarı yukarı

lunges

squat jumps

hingh knees

jumping jack

toe taps
http://data:image/jpeg;base64,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 http://data:image/jpeg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAkGBxQTEhUUExQVFBQVFBUXGBQVGBUUGBcUFRUWFhQYFBcYHSggGBslGxcUITEhJSkrLi4uFx8zOjMsNygtLiwBCgoKDg0OGxAQGy8kICQsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLP/AABEIAKAA8AMBEQACEQEDEQH/xAAbAAEAAQUBAAAAAAAAAAAAAAAABQECAwQGB//EAEYQAAEDAQQECAoIBQQDAAAAAAEAAgMRBAUSIQYxQVEHEyJUYXGBkTJCUpKTobHB0dIUFRcjU2Ki4RZDcuLwRHOCsiQzY//EABoBAQADAQEBAAAAAAAAAAAAAAABAgMEBQb/xAAvEQACAQMCBAUFAQACAwAAAAAAAQIDBBESMRMUIVEFFUFSoSIyQmFiccHRIzND/9oADAMBAAIRAxEAPwD3FAEAQBAEBQoDSmvONri0k1HQSqOSW5dU5NZwbMNoa4clwPUaqyeSrTW5kqpIFUBWqAIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAoUBzl/XcQ8SNFWZ4m0qQfKb61jVpaup00K2noyPe1ozrTbUetZYx6m+c7rJmsl9OaPCxDZXP8AdI1miJWyZJRX2T4o7yFoqxnK2w9zKL3Pkjv/AGUOv+iOX/ZVt7Ha0d/7KON+hy37Mn1n0Dv/AGVuMV5dmxZbYHZbe8LSM8mU6bibSuUCAIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAIAgKEIDn7+uAPBfFyZNrRkHe4O6VlUp6l0NqVXS+uxydl0Ptsubpmwt2B7OMdT/i4Ye8rnjbtr6ng6JXSX29TYFx26DyZm74zQ+Y/V2EqHbyWzyFdRlv0ND+IwHlj6te3WxwLSD0g6lk3Jbo2WmWzN1mkDcqlRxEX0G7Yr+Y9+FtCRTEOg6itIzRR021uSn0rC8PGqo7iaLaLxIxnH6DpQuo4SqAIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAUQFKIBRAR173HBaKcdGHECgdqcOpwzChpPoyVJx6ohRoJZ6+HNTyceXfSvrWPLw7G3M1O5zduuuKz257YW4WmOOoqTmAdZJ6Vz3CSkkjpt5NxbZM2kcmnRT1Jt1LvY667ZscTHb2jvpmu2Lysnmy3ZsqxAQBAEAQBAEAQBAEAQBAEAQBAEAQBAEAQBAEAQBAEAQBAeY3hNjtkzvzlvYwYfcV59Z/8AkPRoRxAkpJcs/gobNGuhO6E25stlaWmoa57a9RXfCDjFZPMnJSk2ifVioQFKoBVAVQBAEAQBAEAQBAEAQBAEAQBAEAQBAEAQBAEAQFKoDym78yXbS5xPaSvOl1mz1KX2I2r6vOOCMOkNCfAYPCcRuG7pV4UpVHiJSrWjDcjuCrSSOztlitDxG1zg9jj4NaEPBOzINp2r2a1GbisLY8anNJs7t2nFhH89uddQds7Fkrer7TXiR7kXaeEyyNNGtlePKa0AdmIhaKzqv9FHXgjl704SLQ+SsIETB4pAeT/UfcF007GOPqfUzlXfodNorp+20PbDNGY5XGgLeUxxz7W6tq561pKC1LqjSFZPc7Rk7TkCCQuPJtgyVUgpjCAriQFQgCAIAgCAIAgCAIAgCA1bwtzYY3SPNGtHedgHSrQg5y0opUqRpx1PY4m0adyE8ljGjcauPacl6cfDljqzzJeIyz0iXM0+f+Ew9pHxR+G/0PMml1j8mRunx2wt88/BQ/DX6S+AvE+8fkuGnp/BHnn5VHlsvWXwW8zXt+R/Hp/BHnn5U8tfu+Cvmf8APyU/j4/gt88/Ko8ufu+C68SXt+TXt3CNgje90Ao1p1SbejkKk7HRFycvgvTvuJJRUfk4D+LBGzDEA958Y+COzxj6l5VO1c5Zex7E7nQsROetNsMji+Que92su2DcP8ovThGMFiJ58pSk8sRSE1Hb2ayt4z7GclnctdN2qeKxoRQTlRxSdI+kGqpxmNCJbRmd/wBLgweHxzKd/K9VVd1dUWmVkkj2+2Yw8PbQtBqSa1A20pvy1rzJxec4Oi2mpx0p9ezMFuvkl4A5FBnQ6+1Z6+uD0aVDCzIh5JyKYX1eMIJdU1aDn201KDZwWOiIbTPSKSCJksLy2WN4cBU4XDUWyDaCKdyPKMa0FpydDYuEFj42PELuU0HwhtHUvQp2UpxUkzxat/CnJxaZnZp0zbE4dTgfVkr+Xz7oz8ygt0zo7rvFk7A9hy1U2gjYVx1KcqctMjupVY1I6om4qGgQBAEAQBAEBQlCDzrT++cUghaeTHm7peaUHYPavY8PoYXEfrseRf1tUtC2/wCTji5ekedpKhyDBcHoDI16hhLJVzkJUWUqoJwal4Ma5ha4VBFDv7NyzqxU4uLNaLcJakcJLJxbiw7Dr3jYV4Llok4v0PcitUcoyNmG9WU0MF8dop6x35KY1EiHHJryWwdfUs3VwyygUFtCnjIaC/6UMqa8u9RxENJ6boDo7KwidwwOc00xDONp3A+ORrJ1CnSsataWMROmjbJ/VM7t1pMbTRxB66+1Y6pI6ZUISWGjg9KtMQGtkibjFXNkHitc0jUdutbTg3BVI7HNQuJUpOjU642f6I66tJ45mEF7YZM/DcQNXJIJ151y2Kh2RrJp4ZwVtvOWYkvcSSADTIGnQowccqspdDtdGJWmzsaHhxaM6bCamh7179hJSo4XoeBexkqrbJIuoaruOMm9F79+jS8o/dvoHjdud2LkvLbiRzHdHVaV+FPD2Z6mx1RVeEe6XIAgCAIAgCAjL/vMWeF0h2DIb3HwR3+9a0abqTSRhXqKETxySQuJc41LiSTvJ1lfSRiopJHgttvLKEKSqKISxVCC4FAXAoyUi0lQMFrbO99Qxpdv3DrOxZVKkIL62b0aMpv6Vkj7XoQ+bMubGe13fReBeV6MpfRk+gtrOtj6sGKDg0krnaYx1Mcfa4LjVRfs35WXdGwODCTnbKf7bq/904i7Dlpd0b1n4LIvHtEjuhjWM9ZxJrz6Eq27svZwaWVrqummc2vgEMZ1csD3BVdQurT9nUXVd9jsg+6jYw08LW7zjmq687m0aCjsLw0qiZUl7QBvITUyWoo4TSPS+S0HBZq4c8UmrXsC3pUZz2RyVrhR6IjrJDhZhrXL26+pfQ0aCjT0s8SpNOeo1XXOw7KdRosH4dBvK6GsblmeC5I6VqSRsJVV4fFMs7joTdjjDG0aABroMqr0qdKMI4iebWk5vqbbjVXOdIqgXQ9muJ1bPCf/AJM/6hfN1lipL/T6Kl9i/wAN5ZGgQBAEAQFCgOB4Qrvtc74xDGZI2h1QCAQ8mlTXWKe9d9nWhSy5bnFXpSqPHocmNG7dzV/Y5h9671e0n6nG7OZX6gtu2yy/o+KvzlH3FXaVOxUXBbeay/o+ZRzlH3EcnV7D6gtnNJf0fMp5uj7iOTq9i4aP2zmsv6PmTnKPuHJ1c7FfqG2c1l/R8yhXdF/kS7OqvQt+orZzWXuZ8ynmqPuI5Sr2Mf1Nbm+DBaGn8uWrqcsKsrWt9zOqhzFHpFdGVNjvEGrYZm9TB76rmVtZ+sjtd5dPokR9q0etkjsUkNpc7YeVUdVDkr8GzxjPyYutc5yzLDddvbqbauosL/aFm7S1e0vkurquvQ2DHeQ8Sb0J9yzdlb+lQ0V7W9pgnsd5OFCycdLYSD37FHl9vnrM0fiFbHSJGv0UtbvCitbv6uMWsbK0X5I55XVeXoItDpR/pJesxuPtW8aVpHZoxlOvLc2G6O2jm83Vxb/guhToraSM3xexl+obSP8ATzejd8Ffj0vcinDqdg24rTzef0bvgnMUvchon2MjLhtHNpvRlOYo+skRw6jXRGwy57RzafzCp5mj7kZu3q9jIy5bUdVmm80D2lVd1RX5BWtXsZPqC2c1l/R8yjm6PuLcpU7HqujzHCzRB7S1wY0Fp1gjevErNOo2u561JNQSZIrIuEAQBAEAQFMKAUQCiAUQEbfEszBiiaHgAktHhndhrkerJVefQvDTnEiOsWkhIGNoDtrTVjh1tcFm6mNzR0V+LJWy3nG8Vrh6CrxnGRm6com4HV1ZqxQqmCAhIUgrRAKIBRAKIBRAKIBRAKIBRAKIBRAKIAAgKoAgCAIAgCAIAgCAIClEBF37dLZ4yKASAHA/a12zPdXYqzjlFoy0s8942VtBHiMjqgxtbicCNYIGrrXn6Z5wj1G44y9iUZfEsNPpEMkf5iCGnrcMgeiq1TnHdGX0S2Zutvxjsw7LrVeIu5PD/RUXwBqxJrx6k8JP0Nmz32HGhc4dFVMav7KOgl6ElDeIBGZI21W0Z4ZjOl0JoLoOUIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAIAUBhjs7Q5zw0BzgAXACppqqdqjCHUyPCkHH35clmlcREOJlH8yIANxbnM1P9XWuerGEt9zqououqfQgo9HLc6oZNA6nlcYw9dM1irdS/I2lcaN4mvb9HLTZcM807HAuDOKjaQBirRxe41OYApTaq1aGiDaZNK41zxgkrNaajXs9apGZrKJ21z2jHC07QKHrC9CDysnmTjpk0b6uUCAIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAIAgCAICF0ivYRMwtPLcMvyjesa1TQv2bUaWuX6OOfeIjw8vMk0rt/dcSk4npack5YbfjoRk4alup56oxnTTWGY9NbYJLK0ancayo6gTl0ZK1xNOkzGhTcapAWeOjVxxXQ7ZHXaHzVa9m4g99QfYu63fTB51yvqOkXQc4QBAEAQBAEAQBAEAQBAEAQBAEAQBAEAQBAEAQGje94CGMvOewDe7YFSc1FZLQi5PCPLrdeDnvLnGpJqT8F5k5OTyerTiorCMVkuh1uc+NhI4qMyYhslp9y3tIdXoW1vTcm2zK4q6MJdzNo9byWiuRpXt2jvVF9PQ0ymsnRWhrZo8Lq11g7jvCvP6o4IXR5IMyFlQ6gw6ych19CzinsTJpLJtaEaSRvtvFNNWvY4B+wvbQgN3imLNehRotQcmedXqqUtKPTloZBAY5pg0FziGgCpJNAB0p/gMVkt0coxRvY9u9jg4dtCj6bkGyhIQBAEAQBAEAQBAEAQBAEAQBAEAQBAaF63rHZ2YpHU3DWXdQVJzUVlloQlN4ieX6QaTmaQF2WyOMVcc9wGbnHoXFKUqr2O+NONJGzd+gdptPKmk+jMPiAB8pG8muFn6ltC3x1ZjO5eyPRbkueKyxCOFtG6yTm5zvKcdpXSkkuhyuTfVnmukVj+j2yRgybJ98zqeTjA6nV7wuG4jiWe53W88xx2JW7pwQN6ombs8+03vNtpmwsP3bBhB8VztriNo2DqXq29tHTl7nk3Fdt4RG3TaXWeVkrDy2ODgdmXRtGsdq740ljD9TklJncz8KVpJ5McLMtXKfn1khVja0/Vsu60vRGnaOEe2OyD2M6WMFfXVXVrR7srxpkLeukU9oAE8zntGeE0w9rQAD2raFOlDZFHKUtzWu+8nRPxxPdG/ymmh7d/artU57lVqjse2aJX6Z7JHLI6r82uIFKuBI1bF5Nenom0tjop1srDOgx5V2e5Ym5G2i/I26quJBIABzwkA59qjKNo0JyLob6jcNoO0ZVHWo1IcCZfc97R2lmOJ2JocWnYWuGtrhrB6FYxaaeGSCAIAgCAIAgCAIAgCAo5Azz3SXSp/GOZE7CxppibrcRrNdgrVera2UXFSn6nkXN7LU4w2RGWK+rSfBlfTpNVjeSoUOijmRvZU69f6nLESy/C91HudifTMONKjZQ7AvCnFt5kfQQ+lYiQd0yPs8r5WOHGuAGIUdhGfJbUclet4XQhVhJyR5Hi1edOUVFkyNKbV+M7uC9XkqPY8jnK3cv8A4ntX4zu4JyNHsTzlbv8ABEX/AHhNO1rnOL3xEuYDTMGmNtemg80Llu/D4Om9K6nTZ3041FreUQ9v0pDocER5Ugo53kt2gdJ37F4ltQy8yPeuK/04iQD3igAFAP8ACV6upHmaSxsqsqhDiZpXAHKtMtfSK+0lWcsBIs41U1jSY5ZVEpkqIbIdms7B06qdKQkS0e4aIwsstkZFIavdVzw0F1HOzoSBsyC5q1eDl1ZNO3r51QWCTtE2CIhj/u6UB2DoPSueSkllPod1CVOUtMliXb/ohDeezaMqjPsrsURfQ78EVeekEMAc5xAcc3NFMRJAbX1DuRsq8I4rRW/nstk/FSOa2blHCSKuZqJ7CV2WMYznpaPE8Rm0nKD9Tsvr20fjP84r2OVpP8TxVc1fcdZoJeckvGh7i7CIyK50rjr7AvPvqMaenSsbnoWNWc3LU87HXBcB6JVAEAQBAEAQAoCB0wvfiLOSDR7+S3tGZ7B7l0WtHi1Ejmuq3Dp5W7PKHPX0KPBwYobVIwkh5FdwGQ6CvMn4fCdR1JN5PUp+ISp01CC2KF2I1ccR3uNT611wtqcFhRRyTuKst2zLiW8Y4WDnlllMSkrguxpglGKfUqTTaNIvqcPb4eKNAQ5uwjIjoI3rwa8XSf6Pcpz1rYwNtvQVjxjTSPpW1SqxGkxy27ce1Q63YlRMYthO0dio6kicI2LGyWV2GJjpHbmAmnXTIdqcRrcnTnY9K0N0NkZWWcYJK0Y3ImMbXV8s7N1DvyrOq3HSjoo0OuqR3FmgZC2gy7armVNI7W2/Q5PSLSMNm4qMgiRjhJ4xA1NFN5r7V3WUJTnp3R5t/p0p/ktmefyST2aQOjcXgZivKp0OG1WrWsqTxjoRSvJTWWaWkV7G0vY7iuLLWYTm5+LOtakZU7Vz4L1qimzLozHKyUODAQcjiyIaTysPSu6zo1eIpJdDgunB02mzuQ/Je8eJg7Hg0f8AeTD8jD3E/Feb4l9sf9PR8P6SkegBeSeqVQBAEAQBAEBR2pAeRaYX39ItBw5xxgsZ058p3aR6gvesqHDhl7s8S7q8SfTZECXrsOVRZjqmC6RVMEdTICgLsCggoWIC0tqQKgdJNB2lVnJRTbNKcXKSSMzbms78pC2YilQDRo6w2p7189c3nE+mKwfS2tjGH3SyzJaLNdtnFXRRE7GgY3H/AIiq4Eqj9TqkqMS1lrumVtHRQtO5zQw99ApetFMUZbElYbuuwZshhNdpDT7VGqRKp0+xvy3dY3D/ANFncN2Fo9iiVTBpGhB+hfHfdns7MLeKib5LS1o7gqcTJpw4RIi8NOY/EJf0MBP7K8Yzl9qKTq04rqzk71vu1T5Nc6Fv9VSewfFdlOwqvc4Kt7H8TVu6xYKnWTrJ2r2bW1VI8uvWczedF/nsXW4pmCk0OJ6FXhx7Ftcu5tWSOiuopbGFWWUbzSrGB1/Bs/8A8iQb4vY5q87xL/1r/TvsPvf+HpC8c9UIAgCAIAgCAx2iMOa5p1OaQeoiiJ4IayeZjgwnGq1s9CfnXp+ZP2nG7GHozIODObbamehPzqfM/wCfkq7Fdyp4NJedM9CfnTzP+fkryH9fBcODSXnTfQn51Pmf8/JPILuV+zWTnTfQ/wB6jzP+fkchF7svbwbyc7b6H+9R5m/b8jy+PcuPBu/nY9D/AHqfM/5+RyEe5Z9mj9trHof70fibf4/IVil6h/BjUYTaiWeTxXJrvw46LF3sW86EdCoySwpMxjgqA1Wmg6IQPY9WV+l+CKO2l7i77KxttJ9EPnR36f4IlWzX5GI8EcZ/nj0LfmWbuoPemiyoyX5BnBHGNVpI6o6ex6q69J//ADRZQqLabL2cEsQ1T06oWfMrq7jHaCIdGT3kzJ9lrecu9G35lovEGtoIo7ZP8iv2Ws5y70bfip8xftRHKruXDgwbzl/o2/FPMpe0cpHuXjgzbzl/o2/FPMpe0jk49x9mbOcv8xnxUeZS9qHJxfqXjg2bzmTzGJ5lPsiORh3ZX7N285k8xijzKfZDkaZK6OaJNskhkEz5KtLaODQMyDXLqWNxdyrR0tGtK3jTeUdMFynQVQBAf//Z

triceps dips
http://data:image/jpeg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAkGBxQQEhUUEhIVFhUXFBkWGBgWGBcXHBoZIBUYFhcYFhgYHCghGBolHBQWIzEiJSorLi4vGB8zODQsNygtLisBCgoKDg0OGxAQGywkICQsNSwsLCwsLCwsLCwsMCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLCwsLP/AABEIAMIBAwMBEQACEQEDEQH/xAAcAAEAAwADAQEAAAAAAAAAAAAABQYHAgQIAwH/xABFEAABAwIDBAcDBwoFBQAAAAABAAIDBBEFEiEGMUFRBxMiYXGBkTJyoRRSYoKSscEVI0JTc6KywtHwM4Oj0uEWJESTtP/EABoBAQADAQEBAAAAAAAAAAAAAAADBAUCAQb/xAAzEQEAAgIABAIJAwQDAQEAAAAAAQIDEQQSITFBcRMiMlFhgZGhsQXB0RTh8PFCUnJiI//aAAwDAQACEQMRAD8A3FAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEFfx7bOioTlnnAd8xoc93mGA287LybRD2KzLoYT0lYdUyCNs+R5IDRKx0YcToAHOGW9+F7psmswt69eCAgICAgICAgICAgICAgICAgICAgICAgICAgICAg4yOsCTuAuvJI6sr6RsAi6p00cYLiS5xaLm51JNuZN1Wieq3rp2YZUu1IIViFeW49H2302SghqmNMc4fFFMHOz5onCP86DoSTYZgdSU2801hdORAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBB853WaSBfT+965tvXR7WNyquOwNdCYwOwRqSSdPFU7T7mhSPexbb90LWNghF+rcXF+W2+3YHMDUnmSpcW97lxn1yaiHXra0Q/k+Jh1poGyOPKaST5RIB7pLAe9pHBTSq1h6eYbi/Ndo36gICAgICAgICAgICAgICAgICAgICAgICAgICAg/HC6Cr49gU8wIY9jWDxzEceFhoq04dLNc0KLtxstAITaVrJBqAXC7vEHVeUpknrWsy9yZsNfVvaI85ZptjIHTNLAGtMFOGtG4DqGtcBz7Ydr4qxpDt6b2YqDLR0z3b3QRuPiWAlew4nuk168EBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQcJJA0EuIAGpJ0A8SkRt5MxEblRNqdtm6x07j9J+6/c3l4q/h4Txv8ARicZ+qR7OL6/wzDGazPe+t/715q3MREahl0m1780qnQ0wmqoI3k5HzMjOu4OfbTuu771lZo67fUcLb1dPW0MYY0NaAAAAANwA0ACiWHNAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBBle3m0rpJHRNNmMNrDiRoSfPctThsMVrzT3l8z+o8XbJknHXtDP6ur381YtbSnjxbnq6rZOsYCOPD4Ljm3Xax6Oa5OWHc2Owh7sSpGuaWjrg85hbRt5Nx91Z2fJSfViW7wuDLX1rV1D0kq66IF0BAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQeftpXXqJS06GRxHm4lbdI9SPJ8fkmJy2n4yrlSDzXFlnHMJ3o4xFjal0DmtvI0ljuIc0XLRyu0E/V71lcdua9PB9B+l8sWncdZ8fFZ8vVYpSO5y2Pn2fxVHH3bOb2JbArbNEFf2iwr5RLABPPE6z/8GTJdoAuSLEE5izXxUd680902LJyRPSJ80TUxVdK2Z8dXJMIiG5JGx3cS1ptnPvtG7moLVyV61t+Fql8N9RakRuN7jf4d/Y7G6qqMzaqnZEYnBhLZA+77XLTYW0BG48VPjvzbj3K2bHFNTHjG1nUiAQEBAQEBAQEBAQEBAQEBAQEBAQEBAQdbE6jqoZH/ADWOd6Arqlea0Qjy35KTb3Q8/V7rk/3/AHqtuXx1O+0FXPsDdQZJ1HVo4K7nomeifZ411bmLnNZAOsc5vzr2jbfv7RPc0jis7J1iYluYI1MTHguW19MYXxTnfDM1x+q4E/cs6PVlt7i9ejWo3hwBBuCLg93BXGY5IIvrA6st+rp7n/NksP8A5iufF3rVN++fx/tCy1o6mFzt0kj6p37NhdKy/wDohQ5LRERvz+n99LWOkzaYj4V+c9Pxt39iIC2kY9/tzF07vGQ5hfwaWjyXWCs1pG+/dHxd4tlnXaOkfJPqZWEBAQEBAQEBAQEBAQEBAQEBAQEBAQEFc2+rBHSPbxkIYPC9z8B8VY4WvNkj4M/9SycmCY9/Ri1VqfEfj/ytWXzOP3/FAYtJcG4seP8Awq2aejV4SnX4NU6A8JywT1JOskgiA5BgzXPeTJ8FnXluYo6bTPSNQktNvZfr9YAAj4A+qp5Y1O2lw07rMJXo4xHrqJjXHtwkwu8tWfulvopcc7qr5q6stKkRKjXVZH5Tkb7berpmH6XUtcz9+qUcz3lZrX2Inz+/9kNtO3PJ8lj3EQ0TbcASJJiPBjY1Vyetfl8o/ef2XMHqU9JPxt+0fu0VjA0AAWAFgO7grzKckBAQEBBFbR9f1JFM8Mk33IDtONr7ieeqjyX12SY6xM9WD43tRiMEpzVs1wdwdpv+buPovImZdzWIXjor6SZa2X5JV5TIWkxytAbmyi7mvaNM1rm4sNDpz7iUUw1VdORAQEBAQEBAQEBBTds9rJKZ/UwNaX5buc7c2+5ouQL218wvYjYpdRtVWu9qpy+7YfwtXWoHQftBPxrJvJzv9yagcP8AqWYf+XP9o/1TQ61fj75G2klfJY6Zze17bte5T4cvo/BR43gv6iI66mPoi5qi4vpprv8AVX/SRMbhgf01qWmtuivYjNmOiq5bbanDY+WOr0d0Z0DYMMpgG2L4xK7vc7tXPlb0VK3drY49WHe2ubGaaQyOa3KM4LiBqNePMXHmockbqsYbct4lT9hKnqK58P6M8WZvvs108Wud9lR4Z66WOJruu2lKwpKOyTrGxC2k2JTSu/ZwPkIce69PEPMKDfT5/he5dTOvCsR87a/mXQ2Saaqv606iNj5z78zi2P0iCg4fdr80/wCb6p+MmKYuSPGdfKvT87aOrzKEBAQEBBF1chzk3GTLY67j3afiq17dVjHXowrbHZ2Weok6o3ADnDMbXsLkAgcufqlMkRHVLbDaZ6KzsHSNnxGmie5zWvlsSxzmuHZcRlc0gtNwBcc1Oq9m1dDW00lXDLDNKZHwubZ7tXOY4G1zxILXa8iErLy0NFXTkQEBAQEBAQEEXtJi4o6d8p1I0aObjo0fj4ApAwHFMXe57nPcXOcb3J4967EW7EieK829fM1t02OJqO9Njg+oTY6stUeC9jJNezi+GmT2oc8Jw+SqmjijF3yPDW+fE9wFye4Lr0u+6GeG17MvUbA2ipmNDXOZExjOyLkNADc1uIG821UNra6ys46bmKwyPaPZN9fWyzMqvzb3Zml/asLDssZyGgtoqvpItPqztpxj5KxF41PwS9Nhrqd1Flk6yWOeNma2W7ScjtNf0Cfild8zjJaJrMNVF1bZ/Rm9fUdTTwucdfkMzGkfrJJ4WPd4kG48SqWS3qRvxjX3jbVxV5sk68LRP0idJzo0ib1EkoIzSyuNgQS1jfzcbTy0aT5qbh41XfvVeOtvJy+ERr+VvU6mICAgICCt7QVccWfO5ovwva+m+3FVMsetpcwz6sSzzaKaeeBxhtHHYhzsouW6AtB3gHjbkFHWIiU02mY6KvsDhDInVNbI8B1JE98cR0L5CxwY7X9EE+pHLW5111Uekz0l3ugusEWIGK+kkDmjvLS1w/dDvikdy3Z6BXaMQEHWxGpMUbntYXka5QQDbjv5DVcZLTWu4jaTFSL2iszr4or/AKly26ynmZfjluPXRVp4vl9qkx91r+h5vYvWfm+8G0tM45TMxrvmvcGnu0JU+PNXJG4QZeHvjnr9kupUAgIMh6UMf66fqGHsQ3zcjJx9N3jddQMzxE6FJern0a7BQ4lTyyTukYQ8NYWEDhdxIcDfUgeRXD2eiVxDoYeP8CqaRykYWn7Tb/cvTaMf0QV3z4D9d34sXnU3DpT9FWIDdGx3uyM/mITqbhxpuinEHmxiawc3yMt+6SfghuGo7BbARYZeRzhJORYvtYNHFrB38SdT3Jp5M7XNevGX7az5K9wZYNbTBzgABc5t579W69yz+Jv6O24j/JbPA09Ji1afFJYbsO2pbFPPNLmdE1waw5chIDhqb3yi44Kz6HmjrKnbiZpaYrEfN35NhG/o1tYP83+gXn9PEdpn6n9bae9Y+jL8KjD62Gnq3SOjdK6FwMj+y8XDQLmwGcMHmq+OImdWaOaeXHN6ebc8KwuKljEcEYYwa2HE8STxPer9axWNQw73m87s7i9ciAgICAg4PjB3gHxF0GS7fPyyviY8tiaR2G6D2QSPtF3otDhcFIrza6+9g/qPFZZyTTmnl7a+X3Z/VRRW9m/fc39VNfHS0alVw581bbrOknslgDC9tTHUSRSMdZtg125tieB3EhZHFcuO/LV9T+n8+bHz313+zRabaGtit+ciqByeOrcfAjT1UEZJXLcPVa9ncf8AlYcDC+J7LZmvsRrexY8aOGhU1bcytkxzRNLpG6eLOtE4fOGQeLiGD+Jc39lJi9qPr9CoN5Ym8g+T0AYB/q/BJ9qCPYmfl+/7KFLgNNUVdORC0vlmlncTc/mWEtYLE2s4gHzVSsetWK+O5+Xgv3mYx2m3hqsefi0kK6zBAQUTpG2QjqI3TxDLOCL20Emtu2OduI10sbryb8sbdUrzTpiuM0EsFxIxw7yNPVexeJjo9mkx3b90aUnVYZStta8QkP1yZP5kcz3WdHggICAgIMj2w/OVdZbeTBA3xc3X4gLM4r1rxHxhu8F6uKJ+Ey1mFga0NG4AAeQstNhTO3NBiu3mEllfOWaEsbVR9zg4Akd+fM7yVDNulpmPNucJeL4qxPxr/nya9g1eKmCKZu6SNr/C4uR5G4V6s7jbFvSaWms+DuL1yICAgICCI2lxttHEXHVx0YOZ5nuClw4pyW0q8XxMYKc3j4MKxuvdJnLnElxJJPO97/ErVmIrGofM45m9+a3VVJao3tdVLZJ7NemGJ66WvZN/XujgpznlyF2Uad7tTYbzzWTmre15l9Hw18dMVa/D/ayVtHUw9qWGVjRvcWnKBzLhoFFNbR3hajJSe0uVdXvpmte17g4EOuDY2uCR6cEiS9YmGyMdcAjcRdXGW6GLu1hZ86dv7odJ/IFxfvEfFLi7Wn4fnojsWrCwVUjdXNYyBn7R2ot4maP0UOS3S0x5R5/5KfDSJmkT262nyj/TpbHwB9RUSD2IgykjPcxoLyPElvovOHiJm1o8o8odcXMxStJ7+1PnK3q0oiAgi8fmAjy31Otu7mo8vspcPtKnh1CKmpY0i7G9p19RYbgfE2Cgxxuyzkty0lfoow0BrQAAAAALAAbgBwCtqLkgICAgICDKYGddW8+sxN5+rFYj+ErNn1s9fOZ+jbj1OGt/5iPrtqy0mIIKV0gUgE1HOfZ6008nuStLLnuF3eqrZ6xMxPy+q9wd55b1jv7UfJ9ujeYtimpn+1TzObb6LiXDyzZx5Jwtp5OWe8dD9QrHpIvHa0bW9WVEQEBAQfhQYz0g4uZKqRpOkZyAeG/43Wtw1Yrjife+X4/JbLnmPCOih189+K9vYwY9Sg5gFSs18cy1roM2UcHflB5GVzHxRt4nthr3HkLsICrW7tCnstbxOjE8MkTt0kbmHwc0j8VzMbdROp2w/OZqJrne2GFjvebdrv4bqnrUtTvDZtl5uso6dx3mCMn7AVuvZmXjVpfKskvWwM4MhllPdqyMfxO9FzM+vHklrGsNp98xH5lU8VxQNgieSO3JNWu91pIgPqYfRUsl/VifO37R+fs0cWLd7R5U/e34n6rRsTQmCiha4We5vWv995zm/hmt5K7hpyUirO4nJ6TLaydUiB86iYRtc9xs1rS4nkALk6IIl20LHtBh7dxcHhbmLb0Fakq5JHyul3tsG79WZQ69ibDtZh9VQZp7Qs8PHSZdfZ2KU1cMrWHq7va524atLbcj2svousMRy7c57ddNHUqAQEBAQEBBm2xNM41FOXtIcIp53AgggvmcBcHccrgqGKJ9N18I/MtbirR6CdeMxH0iGkq+yRBC7Z4aamimjaLvyZmW3529ptu+4t5qPLXmrMJ+GyRTLEz28fKUBQSOhxCCVzSwVtMA9pFrStaH2I4HRw8XKCvq5v8A1H3Wr6vw2o/4T9pXlW2c4TzNY0ucQGtBJJ4AakoMd2l2lqaiZxY9zIwew0Py6DcSAfaO/XmuogcsC6QKimOSa8rOIf7Q8HHX1umnrUcDxyGsZnhffm06Ob3OC5eJJBinSxhwZWExm2dge8cM1yL91wAVpcNzTjYPHejpn7dZjahTU9t9/gpLVQ0ybnoiqkWKq5I1LRwzuHpvo7puqwyjba14GPI73jrD8XlVJ7tGvaHT2o6QqTD5TDJndKADlaBpcXF3EgLibaTUxTbqzHAqgTxVeUWBnkkaN9g/tBvlqqtu7RrGq6a9sI6+H0v7Fo9NPwVqnswzsvtyi8dqnNkr5G72UsUDP2kjnm3q+NRX360/DS1hiNY4n3zM+Ua/iVbxmmE9ZFRt1Zmhpf8ALib1s4PcRbzaq0158uvDevlX+8/ZcpbkwTknvqZ+dp/iPu1YBaDFEHQr8VZC4Nd7RF7d17XQQNXiAY0mCNrXAHK3Nlabm9g0aC542Xsa8XiisMkjZSM8bn6XvnDmkkgZSbtc0kiwy/gPL46z4u6ZLV7LH0X4YYXzh8bwD1b2l+bVwzNc4X0vq3duTURGoeTMzO5aIjwQEBAQEBBXcKbmr6t/zWxRj0Lnfyqti65bz5R9lzNOsGOvnP3WJWVMQEFa29piaYTMH5yne2dv1SCR4W+5V+IjVYv7p3/K5wVo55xz2tGv4WClnEjGvbq1zQ4eBFx8CrCpManTPek/aIscKZh0DQ99jvP6LTytv8wuoh4yeWu1PP8A5A/Fe7euUWIkgB1nDkfwO8eSDvYZiL4JBJTSFrxwvr4cnDuPxQbBsdtxFWgMktHONMp0Du9l+P0d/iuZh4zzbitE1ZMWuuA7KLa6ABvpotfBXlxxD5TjL8/EWt4dvoqdULC7tG/E9wXtviYus6jv+ETT0rqiVkbfale1g8XODR6KjefFr4q6jlh6olp3MhDIMocxoDMwu2wsADbcCBa43KnbeujVpy7jm7M02lwyKerD6yncx722ygiz8o1cHg9oWt36hUZveb6vXTWx1rXH/wDnbcfj5OtPLS0cbhFGGF4Js0Em4Fhe9+enqu51DiJvadLds1j9FT0sMTqpl2RgG+Ya7zvHMlS1zY9a2r34bNNpnl/CJxXH6MuqC2eM5qimkaAScxj6vMbDeAG/BR2vXrqfGE+PFeOWJjwmPrtH9HNWaivfKWPd2JLODey0vkL3Oe421sGtFrk35Bc8PHrTP+e+XfHzEY4rE/5ERENYV1kiCLx7AIK5gZOy9rlrgS1zSd+VzdRuGm42XVbTXtLyYie6qs6KaUOv11SRe+UujIOt7G7L2Xfp8nvc+jr7lxjw8NFg9w8BGLeQYonb6U1E1hLruc4i13HhvsALAeQQdlAQEBAQEBBxDQL2A139/DVByQEBB+EIOpi8744ZHxMzyNYS1g4n8fDjZB52xCsdI9z5CS9ziTfffjddvUDXkggjn66rmXoWubo4EFuhBFiCNCCDuKRI5iVevHfoq+zgXC9uPHuvzXdLRFomY2iz0tek1rOpnxduombJqSD3/wBeIWpF63jcPmLYcmC/LPf8oyulAbYElx0A1JUeS3TUd1jDSZtue0LH0S4d1uJw31ELXSHxDco/ekHoqmbpGmlw3W2/m9DKq0WY9I5z4hTt+ZTvf6l34xhUeNtqvT3Nb9NjpPxmE1sNgUMlJFNNE2SRxkeHPGawL3tZodPYsFNgrE44mVbi8kxmtFOkLA/Z2kdvpYP/AFs/opPRU90K/p8v/afqyDpNwkU9U9sQyNfG17AzsgaFrgLd7SfNVctYrb4NbhMk3xde7Wtjq9tRRQStAGaMZg0AAPHZeLD6QKuUmJjcMjNWa3mJTK6RiAgICAgICAgICAgICAgICAgIMp6TtlQ+brYGhrnNBeBpmNzr3O+9cTk5Z1KWmPmruO7LfybJLUxU5YWufIxgB73AE+A7uS75ons5mJju1/pR2H+UN+U0zLytFpGDfI0DRwHF4HqO8AE5iWLPYQvXr8BXo/IajK6/DipcWXklV4rh/TU1HeOzlPUX3ONt1gbfGytTfcdJZkYuWdTXTVOgag1qZraWbEPi938iqZp7Qv8ACx1mWvKFcZPtzN/31S/9VSsb5lwd9znLN43r08vy2/02NVjzmftpo+ztJ1NLBH8yGNp8QwA/FaFI1WIZGW3Nebe+UiukagdLdADHBORpHLlefoOsT8W/FVuIjpEtDgLzE2r8N/OHPotmMYqaR2+KXO33X3Bt9Zjj9cLzhberNZ8Hv6jSOauSO1oXxWmcICAgICAgICAgICAgICAgICD8JQU7aCrbI4OG7d6XVbL7S3hj1X5sdhDJHOqJGNcWutHcA5SNS4cjuF/Fd4o8XGe3aq5qZXUfbfo9irQ6WG0c+88GvP0wNzvpet0e7Yhi+FS00jo5WOY8bwfvHMd4Tb1EuaUHcwXB5aqZkMLS57zYd3NzuTRvJSLTHZ5albe09ObNYFFQQNhiaAAAXHi99gHPPebL2Zme7itYr0hKrx0yHG2dfVVY/W1sNP5BoY7+MLNzxzZIj/6/Ef3bnDTyYd+6sz9Z/s10LSYb9QRO1eH/ACmkmitcmMlvvDtN+ICjy15qTCbh78mWtlB2brOrqqGo/RqYOoefpizPXPEz7ZVTFblyxP8A2j7w089ObBavjSftP+/s1RX2MICAgICAgICAgICAgICAgIInEscbBK2IseXPaXN0NnWvcAgG7gBcjfbXmghMdr6iSN+QZCWkNBG91iQHBx1BsRwXog6yQNjZYixAtwG69x/fFUpmZloViIhY9hKOWFszZWhuaQSAXB0LAzWxPCMK5EaiIULTzTtakeCCOxnBIKxuSoia8cCdCPdcNR5IKZP0Q0jnXE07W/Nuw+hLPvuvNPdrXs5svTYe0injsT7Tz2nu8XHh3Cw7l6bTKPBBmGCULzWRCRjmufXVVQQ4EHKCRGbHgeqbY8bqhNd56/OWtN4jhra91Y/efy09X2SICDNMU2flipKkBtuoqzPTu0N2HK/Sx0DXa/VVHLjmtN/9Z38mvgz1vliP+1dT5tBwqtFRDHK3dIxrx5gGyu1ncbhlXrNbTWfB2l65EBAQEBAQEBAQEBAQEBB855QxrnHc0FxtyAvoggztA2QdloIOoufxR4qG1FZIWsjjijdETcNBs3MNQ0i1rFo0OliO/XqNT3Oqv4lhLpmMY0SOY0aQ2uBpo1xbckDlfhvsuIx13tJ6W3LytU2MgyUUALMrhE1jtLG7Bk1+yvXCbQEBAQEBAQVuJmfFHHhFTAebnAj4Byq168RafdELtp1wlY99pn6LIrSkICD5zwh7S1wuHAtPgRYryYiY1L2szWYmFb2CcWRS0zr5qed7B3tJztI7u0fRQcNM8vLPhOlvjdTki8f8o2tCsKYgICAgICAgICAgICAgICCl4z0aUdQ4vaZYHE3PUuAaTxOR7XAeVlJGXJHa0uZpWfB99nNg4aIucyaZ7nAC7+qNgDezbR6a/cF5fJa8akrSK9lgdQEi3Wv9I/8AZ9y4dOxS07Y2hrRoOZJPM3J1JQfVAQEBAQEBBxDBe9hc7z9yDkgICAg/AEH6gICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAgICAg//Z

pulse crunch



plank çeşitleri

flutter kicks

high knees

squat jump






skater hops




mountain climbers

butt kicks

Genişletmek için tıkla...

nilersn .!.:

Kepeklı kız o İçim kıyıldıkca yıyom napıyım

Genişletmek için tıkla...

deadline .!.:

ya o değilde bende şu yoğurt kürü varya ezgi zerdeçallı olan falan o acayip tok tutuyor bugün denedim çok iyi bişeymiş ya teşekkürler ezgi aklıma geldi şimdi

Genişletmek için tıkla...

SekerPancari71 .!.:

Bugün pazartesi günü kilobildirim zamani geçen hafta kilo 57.8 bu hafta kilo 57.2

Genişletmek için tıkla...

tatlibikiz .!.:

iyi hadi ye tamam

rica ederm canm :)

neyine kilo veriyon neyineee

Genişletmek için tıkla...

SekerPancari71 .!.:

Goca basenlerim erisim diyemm

Genişletmek için tıkla...