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'11 Pil 59 % 1:53 AM KB/s Wood Lift 4/22 Il, medicine ball or cable Grab a dumbbell, medicine ball, or cable weight system. Choose enough weight to work the muscle to fatigue within 12 reps. Kneel on one knee with the other foot forward. Use both hands to lift the weight up over your shoulder, on the foot-forward side. Don't turn your torso. Slowly lower the weight to opposite hip. Head, hips, and torso should face forward at all times. Do eightto 12 reps before switching sides.