Yozayapman✍🏼

Day ~ 3/30 (12.07.2023) Push-ups ~ 10x3 (10sec rest) Reverse Crunch ~ 10x3 (15sec rest) Russian Twist ~ 20x3 (10sec rest) Crunch ~ 10x3 (15sec rest) Elbow Plank ~ 1.5 minutes

#day2 Just walking...🚶🏻

Day ~ 2/30 (11.07.2023) Push-ups ~ 10x3 (10sec rest) Flutter Kicks ~ 20x3 (15sec rest) Reverse Crunch ~ 10x3 (15sec rest) Russian Twist ~ 20x3 (10sec rest) Crunch ~ 10x3 (15sec rest) Elbow Plank ~ 1 minutes Kitob Mutolaasi❌ YouTube Podcast✅ P.S. 102tv(YouTube)

Bu haftadan har kuni 6 marotabadan shu duoni o'qishni boshlaylik: اللَّهُمَّ عَافِنِي فِي بَدَنِي، اللَّهُمَّ عَافِنِي فِي سَمْعِي، اللَّهُمَّ عَافِنِي فِي بَصَرِي، لا إلَهَ إلاَّ أنْتَ. اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنَ الكُفْرِ وَالفَقْرِ، اللَّهُمَّ إنِّي أَعُوذُ بِكَ مِنْ عَذَابِ القَبْرِ لاَ إلَهَ إلاَّ أَنْتَ. O'qilishi: Allohumma 'afiniy fiy badaniy, Allohumma 'afiniy fiy sam'iy, Allohumma 'afiniy fiy basoriy, laa ilaha illa anta. Allohumma inniy a'uzu bika minal kufri val faqri, Allohumma inniy a'uzu bika min 'azabil qobr, laa ilaha illa anta. Ma'nosi: Allohim, badanimni, qulog'imni va ko'zimni ofiyatda qil. Ey Robbim, Sening noming ila kufrdan, kambag'allikdan va qabr azobidan panoh tilayman. Sendan boshqa iloh yo'q. Fazilati: Abdurahmon ibn Abu Bakra otalariga: "Ey otajon, har tongda 3 marta va kechqurun 3 marta shu duoni o'qiganingizni eshitaman", dedilar. Abu Bakra roziyallohu anhu: "Men Rasululloh sollallohu alayhi vasallamning shunday duo qilganlarini eshitganman va men u Zotning sunnatlariga amal qilishni yaxshi ko'raman", deb javob berdilar. Abu Dovud rivoyatlari. 👉🏻 @fikratt

Day ~ 2/30 (11.07.2023) Push-ups ~ 10x3 (10sec rest) Flutter Kicks ~ 20x3 (15sec rest) Toe Touches ~ 10x3 (10sec rest) Russian Twist ~ 20x3 (10sec rest) Crunch ~ 10x3 (15sec rest) Elbow Plank ~ 1 minutes Kitob Mutolaasi ~ 11bet

Run...🏃🏻

Day ~ 1/30 Push-ups ~ 10x3 (10sec) Flutter Kicks ~ 20x3 (15sec rest) Bicycle Kicks ~ 20x3 (15sec rest) Toe Touches ~ 10x3 (10sec rest) Elbow Plank ~ 1 minutes Kitob Mutolaasi ~ 21bet P.S. google search🐣(mashqlarni)

Bugundan har kuni badantarbiya va shunga o'xshash vazifalarni ulashib boraman. Hozircha 30 kunlik maqsad qo'yaman va keyinchalik uzaytirib boraveraman. Ertalab va kechqurun(asosiy). Buni 'challenge' deb hisoblab, birgalikda bajarishingiz mumkin. P.S. mas'uliyatni oshirish uchun☕️

Albatta, o'zgartiradi!🎙 https://youtu.be/L8l83mCJgFo