Mafi kyawun Kayan Aikin Gym na Gida, A cewar Malaman Motsa jiki 26

Mafi Kyawun Sunaye Ga Yara

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Aiko Min Da Imel Nuna A Shafin

Kuna kewar zuwa dakin motsa jiki? Ko, ba ku taɓa yin wasan motsa jiki ba tun farko, saboda ba ku son jajircewar sanyi / taron jama'a / kasancewa daga Netflix? Babu ɗayan waɗannan abubuwan a yanzu cewa ayyukan motsa jiki na gida suna da yawa, fa'ida kuma ana samun su akan layi. Duk abin da ke tsaye tsakanin ku da tummy mai ƙarfi na iya kasancewa nemo madaidaicin yoga mat.

Muna ba da shawarar bincika na'urori da kayan adon da ke ƙasa don ganin abin da ƙwararrun ƙwararrun motsa jiki ke ɗauka a matsayin mafi kyawun kayan motsa jiki na gida don haɓaka sararin motsa jiki. Kuna da asali kusa da babu daki? Kuna so ku tara kaya juriya makada . An fi son a kai hari ga ƙungiyoyin tsokar hannu da ƙirji? Samu kanku a saitin ma'auni kyauta . Kuna da cikakken rabin ɗakin baƙo don yin gumi a ciki? Sannan muna ba da shawarar gina motsa jiki mai motsa jiki a gida. Amma duk abin da burin ku, mun ba ku dala ga donuts… mm, donuts ... cewa kowane ɗayan waɗannan malaman motsa jiki zai gaya muku ku shiga ainihin ku.

LABARI: 23 Madaidaicin Saiti na motsa jiki waɗanda zasu ƙarfafa ku don haɓaka wasan motsa jiki a cikin 2021

1. Dogon Fitness Bands

Kanada mai horar da motsa jiki Randi Kennedy tana jagorantar motsa jiki mai ƙarfi daga ɗakinta a Vancouver, British Columbia, don haka ta ƙware sosai kan buƙatar mafi ƙarancin girma, mafi girman kayan aikin motsa jiki. Ta yi amfani da waɗannan makada na juriya don motsa jiki na sama wanda aka keɓe musamman ga mutanen da ba su da nasu nau'in nauyin hannu; muna ba da shawarar samun ƴan matakan juriya, don haka za ku iya ci gaba da ƙara wahala yayin da ayyukanku ke ci gaba.

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2. Tsalle igiya

Wannan ba igiyar tsalle ta filin wasanku ba ce - hanya ce ta fasaha mafi girma, da yawa mafi fa'ida kuma a zahiri fun . Karatun LED a cikin abin hannu yana nuna ƙididdigar tsallenku da bayanan dacewa, waɗanda kuma aka yi rikodin ta Smart Rope app . Ƙwallon ƙwallon ƙafa a cikin hannaye yana ba da izinin juyawa mai laushi, kuma ya zo cikin girma uku, wanda ya bambanta bisa ga tsawo. Dan tseren Olympia Nick Symmonds ya fara amfani da Tangram Smart Jump Rope don horarwa lokacin da dakin motsa jiki na gida ya rufe saboda rigakafin cutar da kuma rantsuwa da shi.

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3. Babban Kwallon motsa jiki

Za ku so a zahiri tsaftace bene na kabad don samun wurin adana wannan ƙwallon motsa jiki. Hanya ce ta mai koyarwa don samun abokan ciniki su zauna a kai yayin da suke yin juzu'i na murdawa da zama. Yana da kyau a matsayin mai taimaka wa hannu kuma, da Sydney, mai horarwa na tushen Ostiraliya da kocin motsa jiki Leah Kingsley har ma ya ba da shawarar shi azaman hack don turawa sama yayi cikin hannu ba tare da amfani da bango ba.

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4. Balance Trainer

Ga duk wanda ya sami gogewa na bugun bango a cikin jerin jigon su ko ƙafafu, lokacin da kowane saitin reps ya zama kamar kawai, meh, ba babban abu… hadu da Bosu Trainer. Mai horar da zaman lafiyar gida an yi shi da kauri, kayan fashe mai nauyi mai nauyi tare da rubberized mai haƙƙin mallaka, mara zame, mara alama, tushe mai dually fiye da gyare-gyare. Tukwicinmu? Fara tare da ƙoƙarin kasancewa daidai yayin yin squats sannan kuma ƙara daga can. Misali, dan wasan skater na Olympics da mai gidan wasan motsa jiki na Manhattan Fleur Maxwell yana da ita abokan ciniki suna tsayawa da ƙafa ɗaya akan ƙwallon Bosu yayin yin aikin kafa.

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5. Kauri Resistance Makada

TikTok mai tasiri na motsa jiki na Alabama da kuma mai ba da horo na sirri na NASM Samantha Jones ta sanya MhIL 5 Resistance Bands a tsakiyar cinya, don matsi na gefe da baya. Amma ɗayan abubuwan da ke cikin waɗannan makada, waɗanda ke zuwa cikin juriya daban-daban daga ƙarin haske zuwa ƙarin nauyi, shine zaku iya sanya su a ko'ina akan ƙafafunku don kunna tsokoki a cikin maraƙi, cinyoyinku da kwatangwalo.

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6. Interactive Trainer

Idan kana da ƙafa biyu na sararin bango, kana da fiye da isasshen dakin da za a shigar da Mirror , wani motsa jiki mai ma'ana wanda yayi kama da, da kyau, madubi lokacin da ba a yi amfani da shi ba. Koyaya, lokacin da kuka shiga cikin aji kai tsaye ko kira wanda aka riga aka yi rikodi, malami yana bayyana akan allo. Na'urar tana haɗa tare da na'urar duba bugun zuciya ta Bluetooth, lasifika, Apple Watch da ƙari, don haka za ku iya ci gaba da bin diddigin ci gaban ku, har ma da yin gogayya da sauran mutanen da ke ɗaukar aji ɗaya. Tare da ɗimbin ayyukan motsa jiki da ake samu, daga dambe zuwa barre zuwa raye-rayen Latin, akwai abin da ya isa don kiyaye ku (da kuma membobin gida guda shida waɗanda su ma za su iya shiga) cikin shagaltuwa da wuce lokacin da gyms ke sake cunkushewa.

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7. Maimaitawa

Ga mutanen da suke son yin aiki da gumi mai kyau na aerobic, amma ba su da ƙarfin gwiwa don gudu mil ko sararin samaniya don elliptical, wannan 40-inch mini-trampoline shine amsar ku. Yana da ginshiƙi na mai horar da Los Angeles Laura Kleban's Lekfit , da ibada motsa jiki cewa Busy Phillips yana so kuma ya ci gaba da yi a keɓe. Yayin da Kleban na yau da kullun na motsa jiki yana da motsi da yawa waɗanda ba sa buƙatar kicks, squats da tsalle a kan ƙaramin tarko, akwai kyakkyawar dama cewa bayan kun gwada ɗayan azuzuwan Boost nata akan maimaita ku, za a kama ku. Bugu da ƙari, za ku iya kawai ninka wannan kuma ku zame shi a ƙarƙashin gado lokacin da ba ku amfani da shi.

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8. Dip Bars

Duk da yake wannan saita sanduna guda biyu masu kama da juna, waɗanda ke daidaitawa don ɗaukar tsayi daban-daban guda huɗu, ba shine mafi girman kayan aiki a duniya ba - muna ba da shawarar shi don kusurwar dakin motsa jiki ko garejin ku - ba za a iya doke shi ba don sa. multifunctionality. Bayan yin amfani da shi don tsoma hannu, yogi Ashley Galvin yana amfani da irin wannan saiti azaman mikewa kayan aiki .

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9. Nauyin Mai Zane

A ƙarshe! Nauyin hannu za mu iya barin a cikin falo kuma mu sha'awar a matsayin sassaka lokacin da ba mu da gumi. Wannan ma'auni mai nauyin kilo takwas (yana zuwa a cikin nau'i hudu, 12- da 16-pound) wani abu ne mai mahimmanci, mai dorewa da tattaunawa wanda aka yi wahayi zuwa ga aikin Pilates wanda ya kafa - kuma a halin yanzu ana amfani dashi a manyan wuraren shakatawa da kuma wuraren shakatawa. da Dubi Pilates + Movement studio in Indian Wells, California. (Kyau: A kan gidan yanar gizon Equipt, zaku iya yin rajista don wata-wata na motsa jiki don koyan duk matakan da suka dace.)

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10: Masu Yada Yatsu

Yogis yana son waɗannan ƙananan ƙananan ƙwayoyin roba masu laushi, waɗanda ke da tushe a tsaye don mafi yawan ɓangaren jikin da aka manta da su: ƙafafu. Don farawa, saka su na minti biyar, sau uku a rana, sannan kuyi aiki har ku bar su a dan tsayi don tsayi da ƙarfafa ƙafafunku. Tasirin yana ƙarfafawa… kuma zaku iya amfani da su don rabuwa da ƙafar ƙafa yayin karatun ku na gaba. (Win-nasara!)

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11. Tumaki

An kafa shi a Ingila, likitan abinci da marathoner Charlie Watson (ta buga kawai Dafa, Ku ci, Gudu: Dafa sauri, Ƙarfafa Ayyuka tare da 75 Ultimate Recipes don Masu Gudu ) ba ya zama daidai a cikin yanayi mafi kyau don horo na waje. Don haka, ta yaya ta ci gaba da matakin motsa jiki da ake buƙata don kammala duk manyan wasannin gudun fanfalaki shida na duniya? Ta hanyar amfani da tulin ta. 'Ina son samun damar bin motsa jiki, kallon talabijin yayin yin gudu mai sauƙi da kuma ci gaba da motsa jiki na a duk shekara lafiya,' in ji ta. Babu uzuri cewa duhu ne, ko sanyi ko ruwan sama!

12. Yoga Block

Ka yi tunanin tubalan yoga na yoga ne kawai? Ba daidai ba. Kawai ɗauki mai horar da Nike Pro Kirsty Godso killer glutes-da-obliques-ƙarfafawa jerin gada , Anyi tare da ɗaga ƙafa ɗaya kuma ƙafa ɗaya ta ɗaga akan toshe. Ta ce motsin da take yi ne don ta ji kuna. Tabbas, idan kawai kuna son amfani da toshewar ku don kwantawa baya kuma bari kafadu da kai su shimfiɗa, hakan yana aiki.

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13. Core Sliders

Synergee Core Sliders

Kocin na Los Angeles Diego Calvo, wanda ya kirkiro na Nucleus Core Pro Multi-manufa motsa jiki tsarin, shi ne fan na mafi sauki fitness kayan aiki: wani sa na roba fayafai. Ya ba da shawarar amfani da su a ƙarƙashin hannayenku ko ƙafafu don zamewa a ƙasa, ta yin amfani da nauyin jikin ku azaman juriya. Faifan zamewa babban madaidaici ne don haɓaka ayyukan motsa jiki a gida, in ji shi. Idan kuna son ƙalubalantar ainihin ku, Nucleus, kuna buƙatar gwada waɗannan!

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14. Kwallon Magunguna

Ainihin ƙwallon kwando mai nauyi, ƙwallon magani zai haɓaka fa'idar kowane motsi da kuke yi yayin riƙe shi. Koci Richard Rucker, babban koci a tawagar waƙa ta UCLA da mai horo na sirri , yana da 'yan wasansa suna riƙe da kwallon yayin da suke ci gaba ta hanyar lunges da hops. Ana amfani da ƙwallon ƙaramar magani don daidaitawa da nauyi, in ji shi. Lokacin da muke amfani da shi hawan sama , yana haɓaka ƙarfi a cikin ƙafafu. Lokacin da 'yan wasa suka sake maimaita jerin tsalle-tsalle masu sauri yayin da suke riƙe da ƙwallon ƙafa, wannan shine haɓaka Fast Twitch, wanda ake buƙata don tsalle-tsalle, tsalle-tsalle da tsalle. Kwallan magani ana samun su cikin ma'auni daga fam huɗu zuwa 20.

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15. Har yanzu Point Inducer

Masanin Yoga Heidi Kristoffer (a nan tana riƙe da wani tsayawa a gefe daga gefen ginin NYC, NBD) shine mahaliccin CrossFlow Yoga App da abokin hadin gwiwa na Kashe Gram , Podcast na lafiya na mako-mako, don haka ta san abin da ke aiki. Kuma shawararta ga dakin motsa jiki na kowa da kowa yana magana da gaske ga lokuta masu wahala: Ina son mai ba da shawara don ƙarin sabuntawa na savasana ko tunani, ko duk mai ciwon wuya, in ji ta. Ana yin waɗannan ƙwaƙƙwaran silicone masu wuya don sanya su a ƙarƙashin kai yayin da kuke kwance a ƙasa, yayin da kuke danna su har tsawon lokaci kuma da wuya kamar yadda kuke buƙatar jin ciwon kai da wuyan wuyan ku ya ɓace-kuma don sinuses ɗinku don sharewa.

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16. Resistance Band Tare da Handles

Bree Koegel , mai horo a kan FitOn App yana kiran ƙungiyoyin juriya irin wannan kayan aikin motsa jiki mara ƙima. Tana sha'awar yadda za su iya ɗaukan su da iyawarsu. Yayin da muke ci gaba da yin aiki a gida, kuma samun dama ga kewayon dumbbells yana da iyaka, makada na iya haɓaka ƙarfin horon ku da gaske, in ji ta. Ina so in yi amfani da su azaman rajistan nau'i-za su nuna maka a gani daidai inda kake riƙe da tashin hankali da kuma inda ba kai ba, kiyaye ayyukanka mafi gaskiya da tasiri. A ƙarshe, mikewa! Idan ba ku da abokiyar motsa jiki don samun waɗannan ƙarin matakan jin daɗin tashin hankali na tsoka, ɗauki bandeji kuma ku tashi tsaye.

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17. Kumfa Roller

Hollywood gwanin motsa jiki Juliet Kaska ta horar da Kerry Washington, Karlie Kloss da Pink, da sauransu, don haka ta san abin da mata masu aiki ke bukata don samun dacewa da kuzari, ba tare da yin sa'o'i a wurin motsa jiki ba. Kyakkyawan motsa jiki, bisa ga Kaska, yana ƙarewa kuma yana farawa da abin nadi na kumfa. Mirgina kumfa yana taimakawa haɓaka kewayon motsi (ROM) don haɗin gwiwar ku wanda ke da kyau ga lafiyar jiki da aiki gaba ɗaya. Lokacin da haɗin gwiwar ku ke da cikakken ROM, ayyukanku ya zama mafi inganci da inganci, don haka zai iya rage yiwuwar rauni, in ji ta. Hakanan yana da kyau don sakin tashin hankali ta hanyar mirgine kullin da ke taruwa a cikin jikinmu daga damuwa, rashin amfani da aikin jiki. Kuma akwai ƙarin fa'idodi: Yana inganta zagayawa, in ji Kaska, kuma yawancin abokan ciniki na mata sun ba da rahoton wani rage cellulite akan cinyoyinsu. Muna son abin nadi, kamar wannan, wanda ke haɓaka sakamakon ta hanyar kunna injinsa mai sauri uku.

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18. Dumbbells

Kocin lafiya Remi Ishizuka da abokin aikinta CrossFit da mai koyar da dambe Nate Pontious suna son yin aiki tare a gida sosai, sun fara wata al'umma da ake kira. Jikunan Gida . Don mu, kadan kayan aikin ba sukan danganta ga kadan samu, biyu gaya mana, shawara cewa maza samun wani 15-laba biyu daga Hex dumbbells, yayin da mata hawa a 10-laba biyu. Akwai hanyoyi marasa iyaka da za ku iya amfani da su ... a cikin tsarin wakilci daban-daban, yankunan lokaci, ƙungiyoyin waje, motsi biyu. Haɗa wancan tare da nauyin jikin ku kuma kuna da iri-iri marasa iyaka. Mun kuma yi amfani da dumbbell shugabannin aiwatar da myofascial saki a m yankunan a kan kasan ƙafãfunmu da lats don taimaka a yi da kuma murmurewa ... wani abu da muke wa'azi da muhimmancin kullum ga mu HomeBodies members.

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19. Massager mai ban tsoro

Air Crescendo , yogi da ke koyar da darussan kan layi a cikin Ingilishi da Faransanci, tana amfani da Theragun dinta tun daga yatsun hannunta zuwa sama don sassauta tsokoki da suka takura daga ayyukanta na yau da kullun. Minti biyu kawai a rana kuma zaku iya sa ido don ƙara yawan jini, rage ciwon tsoka da taurin kai, saurin ɗumi da farfadowa, da mafi kyawun motsi. Kuna so ku yi cajin dawo da ku tare da wannan kayan aiki mai ƙarfi? Sanya wasu daga cikin abubuwan kwantar da hankali Maganin dawo da CBD kafin ku tausa - arnica, eucalyptus da ruhun nana tingle yana da gamsarwa sosai.

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20. Motsa jiki Mat

Gillian Dalby na tushen Newport Beach yana gudana CAZ Training Club , Ƙwararrun motsa jiki na rufin rufi a Newport Beach, California inda abokan cinikinta ke yunƙurin cimma wasu adadin sa'o'i na motsa jiki kowane wata, tare da kudaden da aka ba da sadaka. Amma ko da yake an rufe kulob ɗinta, Dalby ta sami motsa jiki na gida yana faruwa. Yana farawa da kafa filin motsa jiki, ko a sashi ko a cikin dakin ku, in ji ta. Ta na son kauri-millimita shida na Maduka yoga mat, samuwa a cikin 10 launuka. Tabarma ce mai ɗorewa wadda ba za ku zamewa a kai ba lokacin da gumi ya kama ku. Ina amfani da tabarmata lokacin yin motsa jiki na nauyi, yoga ko motsin motsa jiki na Pilates, da duk wani motsa jiki inda nake durƙusa ko kwanciya a bayana.

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21. Daidaitacce Nauyi

Dalby kuma yana son mata su daina tunanin daga nauyi a matsayin wani abu da zai sa su yi girma. Yana da matukar muhimmanci mata su kara yawan kashinsu domin yayin da muka tsufa, yawancin mu na fuskantar hadarin ciwon kashi. Babbar hanyar yin hakan ita ce ɗaukar nauyi masu nauyi. Wannan zai kara yawan ƙwayar tsoka, ƙone mai da kuma taimakawa wajen ƙara yawan kashi. Wadannan daidaitacce nauyi zai iya maye gurbin 15 sets na mutum kaya masu nauyi, jere daga biyar zuwa 52 fam, don haka suke son girma tare da kara karfin (da aikin ga wani abokai ko 'yan uwa da suke so su shiga a).

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22. Kwallon juriya

P.ball wani yanki ne na kayan aiki wanda ya yi kama da ban mamaki lokacin da kuka fara ganinsa, amma da zarar kun murɗa igiyoyin roba guda biyu a kusa da cinyoyinku kuma ku fara matsi ƙwallon da aka haɗe tsakanin kafafunku, cinyoyinku (cikin sauran tsokoki) za su fahimta - wannan motsa jiki ne, kuma ba a yarda da magudi ba . P.ball daya daga cikin kayan aiki a cikin P.volve motsa jiki , wanda shine tushen juriya, babban ƙarfi da ƙarancin tasiri wanda ke ƙarfafawa da sassaka jikin ku. Mai koyarwa na tushen Austin Celestine Atalie ya amince da shi a matsayin abin ban mamaki don yin aiki da ƙananan jiki tare da mai da hankali kan cinyoyin, glutes da core, tun da an halicce shi da gangan don kunna tsokoki wanda babu wani wasan motsa jiki da zai iya. Kuna iya amfani da shi don yin aiki na jiki na sama da kuma bayan baya don wasu ƙarin aiki na ainihi akan tabarma.

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23. Yoga madauri

Kuna son na'urar manufa biyu don mikewa da juriya? Mai horo Heidi Kristoffer yana ba da shawarar madaidaicin yoga na gwada-da-gaskiya. Ka tuna kawai, dole ne ka numfasa cikin shimfidar ka, sannan kawai ka dan kara dan kadan (kwana baya ka yi tunanin ruwan zafi na gaba). Har ila yau, madaurin Alo ya ninka a matsayin abin yoga mai ɗaukar madauri lokacin da za ku je da kuma daga wurin motsa jiki.

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24. Daban Ciki

Kocin Ohio na sirri Alex Medich yaba ab roller da iyawarsa ci gaba da kalubalanci mai amfani . Yayin da jigon ku ya yi ƙarfi, za ku mirgine gizmo mai ƙafar ƙafa nesa da ku, daga ƙarshe yana motsawa daga katako zuwa matsayin pike. Kuma kada ku bari sunan ya ruɗe ku, za ku kuma ƙara ƙarfafa baya, hannaye, glutes da ƙafafu don yin maimaita waɗannan. TLDR: Iya.

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25. Nauyin Sawa

Tsohuwar ballerina Kristen Ziolko tana motsa motsa jiki a @corpstechnique kuma yana da wahala ka kasance mai ƙayatarwa ta chic dinta, ƙayataccen sautin tsaka-tsaki kamar dogayen gaɓoɓinta. Don haka, ba abin mamaki ba ne ta ba da alewar ido mara nauyi Bala Bangles don motsa jikin tabarmar ta, tunda nauyin kilo biyu ba zai rage komai na motsin ta ba amma zai kara sautin sakamakon.

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26. Infrared Blanket

Don cirewa mai ɗorewa, da kuma kwantar da tsoka mai natsuwa, Bec Dolan, Williamsburg, mai kek ɗin na tushen Brooklyn da mai tasirin motsa jiki. @Sweatwithbec , lanƙwasa a ƙarƙashin bargon infrared dinta. Yana kama da shakatawa a cikin sauna mai tafiya, sai dai an bar kan ku daga cikin nannade, bargo mai zafi mai jure ruwa. Winter ba shi da damar yin sanyi a cikin wannan, kuma bayan gumi, fatar ku za ta yi ban mamaki.

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27. Keke na tsaye

Wanene ke buƙatar dakin motsa jiki lokacin da kuke da kayan aiki guda ɗaya wanda zai iya yin duka? Wannan shine labarin tare da MYX Plus, babur mai tsayawa wanda ya haɗa da allon taɓawa mai mu'amala, tabarmar daidaitawa, saitin ma'aunin nauyi da na'urar lura da bugun zuciya, da kasancewa memba ga masu horar da masu horarwa na duniya (kamar Garner Pilat , wanda shine na'ura mai haɓaka yanayi na mace-ɗaya) waɗanda za su jagorance ku ta hanyar motsin ku duka biyu a kan babur.

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28. Kujerar tunani

Masu koyar da Yoga sun gano cewa masu aikin gida suna samun lokutan yin zuzzurfan tunani don haka ba su da daɗi, ba za su iya zama da yawa ba don samun fa'ida. Samun ƙarin goyon baya na baya tare da wannan kujera mai ƙarancin ƙarfi wanda ke da matsayi guda biyar wanda zai ba ku damar mai da hankali kan jin a tsakiya.

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29. Motsa Jigilar Juriya

Wannan karamin allo bai fi farar allon jerin abubuwan yi ba amma yana da ƙarfi sosai. Mai hazaka a nan shi ne cewa juriya yana ba da nauyin nauyin ku yayin da kuke tsaye a kan allo, don haka lokacin da kuka ja madauri da aka haɗe tare da hannayenku ko kafafunku, babu wani zamewa kamar yadda za a iya kasancewa tare da, a ce, juriya a kan ƙwanƙolin kofa. Velco madaidaicin ƙafar ƙafa da madaukai na hannu za su tunatar da masu bautar Pilates game da injunan gyaran gyare-gyaren ɗakin su, kodayake wannan na'urar ta kwaikwayi wannan kwarewar ba tare da ɗaukar tan na sararin bene ba. Babbar mai horarwa Darci Bowdon tana amfani da Mini dinta don daidaita kafafunta, hannaye, baya da duk wani abin da tsarinta na yau da kullun ya rasa.

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30. Akwatin katako

Kuna so ku ji kamar mahaukaci-dan wasa (kuma ku kama babban boomerang na kafofin watsa labarun yayin da kuke ciki)? Shiga cikin plyometrics, ilimin kimiyyar halittu na tsalle, ta hanyar yin tsalle-tsalle na fashewar ku akan akwatin katako. (Daga ƙarshe, zaku iya tara akwatunanku kamar zakaran steeplechase Colleen Quigly .) Plyometrics ba wai kawai suna sa ku ji ƙarfi ba, amma kuma maɓalli ne don dacewa da aiki, horar da jikin ku don ba da damar haɓaka ƙoƙari a cikin babban lokacin amsawa. Wannan akwatin, mai tsayin ɓangarorin 12-, 14- da 16-inch, yana ba ku damar ginawa cikin aminci har zuwa matsakaicin tsayin tsallenku.

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LABARI: Waɗannan Bras ɗin Wasannin Lululemon Su ne Mafi-Mafi-Syara (& Ga Me yasa)

yadda ake sanya fuska ta zama siriri motsa jiki

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin