Can You Build Muscle with Smaller Weights?
With broad public participation and as a sympathy to cancer patients at the Hiwa hospital in Sulaymaniyah, the hiwa ( hope ) Marathon in Sulaymaniyah succeeded in delivering a message for peace and humanity, and to encourage the citizens for giving and make an effort in order to reduce and end the suffering of those infected with this disease.
Under the logo ” With sport and hope we fight cancer” the Erbil Marathon Organization For peace and sport, with the Voice of the Older and family Organization in coordination with the hiwa hospital and sponsored by Asia Cell Company, organized a 4km race in Sulaymaniyah city, with the aim of raising awareness about cancer and the donations for the patients, Where the donations were delivered to the Cancer fight Fund under the supervision of the representatives of hiwa hospital.
The initiative of Erbil Organization for Sports and Peace is the first of its kind in the Kurdistan Region and Iraq, In order to care for those infected with the disease and reduce their suffering.
The marathon took place on Thursday evening 25/5/2017 from Ibrahim Ahmed behind Farouk Hospital and ended in front of hiwa hospital gate. The result of the race were as follows: –
Females:
First : Amal Khader Karim
Second : Shajwan Behrouz
Third : Cina Andraws –
Males:
First : Benar Mohamed Anayat
Second : Nashwan Mohammed Yawar
Third : Akar Ibrahim
Before: Set a Clear Intention
Using smaller weights allows for better control, reduces injury risk, and is great for toning, endurance training, and rehabilitation. To maximize results, focus on slow, controlled movements, increase repetitions (12–20 reps per set), and engage in progressive overload by gradually increasing resistance or intensity over time.
During: Use Your Breath as a Guide
Whether you’re using dumbbells, resistance bands, or even body weight, consistency and proper technique matter more than the weight itself. So, if heavy lifting isn’t for you, don’t worry—lighter weights can still help you build strength, improve muscle definition, and enhance overall fitness! 💪🔥
Consistency is more important than perfection. If you want to improve mental health, you don’t have to make drastic changes to your entire routine, just start incorporating mindfulness and breathwork into your existing routine.
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The smaller the change, the more sustainable it will be. Don’t tell yourself you will be mindful at every minute of your workout. You’re going to get distracted. Just keep coming back to your breath.
Sami Abdulrahman Park
Sami Abdulrahman Park Sami Abdul Rahman Park is the largest park in Kurdistan Region, situated at the West side of Erbil city, neighbored by the
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