Anatoly training program free Or lets say having a program but going more by what feels better rather than following a strict exercise order. Sample Weekly Training Split We would like to show you a description here but the site won’t allow us. This comprehensive guide conta Hello, i have just subscribed to vladimir's powerbuilding program. TikTok video from ANATOLY (@anatolydaily): “Get in shape with Anatoly's training program! Discover a comprehensive workout routine designed to help you achieve your fitness goals. I burned so much with my dream that I made a gym at home from improvised materials and began to train. 9K Likes, 200 Comments. I was born with enough strength to bend coins with my hands, roll frying pans without ever training it (one hand only, and two at the same time, without training), bend adjustable wrenches in S shape, with a bodyweight of 150 lbs, and with no training I was able to throw kids on the air against a wall, I was always strong. Jan 16, 2024 · Join us in marveling at the incredible strength of Anatoly, a world-class powerlifter who defies the odds in his weight class of just 78 kilograms. His experience in both competitive powerlifting and his viral pranks gives him a unique perspective on how to make fitness If u want abs like this 🤨||#anatoly #gym #fitness anatoly fitness ANATOLYFITNESS is a unique website that offers comprehensive resources and guidance for fitness enthusiasts and bodybuilders alike. His sessions are meticulously planned to achieve specific goals. Este personagem veste um uniforme, graças ao qual esconde seus poderosos músculos. Welcome to our gym and powerlifting training channel! Whether you're a seasoned lifter or just starting out, our videos are designed to help you achieve your fitness goals. #anatoly #anatolyprank #prank #gym”. Public group Training program. Olympic lifting training regimens tend to be higher frequency, with many programs calling for 5 or 6 training sessions per week. 20. Get personalized workout and nutritional plans, a free bottle of BCAA, and a chance to win amazing prizes, including a 1 year gym membership to Equinox Anatoly training plan : Get ready to transform your body with our 8-week gym-based online training program, designed for maximum growth in strength and muscle. But in a surprising collaboration with Larry 6 days ago · 🏋️‍♂️ Anatoly Powerlifter 8-Week Workout Program – Strength & Muscle Gain Plan 💪 Want to train like Anatoly, aka Vladimir Shmondenko? This 8-week powerlifting & bodybuilding program is designed to help you gain muscle, increase strength, and achieve a shredded physique. The program should include a Foundational Training phase, a Hypertrophy phase, and a Cutting phase. The document outlines a 24 session training program with sessions including strength work focusing on back squats and deadlifts followed by metabolic condition (WOD) workouts, such as rowing intervals, double unders, and amrap circuits involving burpees, wall balls, and pull ups. Jul 16, 2023 · ‏1. com ️Watch new FULL VIDEO on my Channel anatoly fitness ANATOLYFITNESS is a unique website that offers comprehensive resources and guidance for fitness enthusiasts and bodybuilders alike. Watch the latest video from ANATOLY (@anatoly_pranks). Getting strong is simple, but not easy. For the past 3 years i have been following my own gym program. Workout Philosophy. HOW POPULAR IS ANATOLY POWERLIFTER? Instagram: 14. Our website is designed to help you achieve your fitness goals, no matter what level you are at in your fitness journey. His program includes a mix of upper and lower body workouts with exercises like bench presses, squats, deadlifts, and various isolation movements. Stick to your plan, even on days when you don’t feel Cause he wants to lure people in to give him other programs so he can repeat the cycle Die Wahrheit hinter der Kraft von Anatoly. I Examine, Explain And Comment On The Weights They Lift And Their Techni Anatoly training program in GYM #anatoly #trainingprogram #gym #prank. One arm bent over barbell row 4х6 ( for each arm ) 4. 7K من التعليقات. This study expanded on the pilot data, reviewing a larger number of consecutive participants to better understand differences in effect of the weightlifting, by Thing is you don’t really need to change what you’re doing when it comes to bodybuilding. cdn. Normalmente, ele pede permissão para fazer a limpeza. Тот самый Анатолий который любит спорт и физкультуру. His experience in both competitive powerlifting and his viral pranks gives him a unique perspective on how to make fitness If u want abs like this 🤨||#anatoly #gym #fitness Jul 9, 2024 · My training program: https://shmondenkovladimir. Weighted hyperextension 3х20 Don’t forget about warm up before your workout 7 min of Cardio at least 10 min of Joint Mobility warm up Full Training May 4, 2025 · Training Program - Anatoly#gym #anatoly Apr 26, 2025 · A powerlifting training program consists of lifting maximal weight across 3 different movements. . This guide provides detailed workouts, expert nutrition advice, and key information on sports supplements to help you make remarkable progress. These three movements within a powerlifting training program allow you to move a lot of weight and are great predictors of overall absolute strength. If you're looking to improve your muscle strength and become a pro powerlifter, then look no further than the "Anatoly" ebook. Completed a guide or education course? Got some information or advice? Post a review to help others on their fitness journey. Discover (and save!) your own Pins on Pinterest. Dismiss Be Happy Stay Strong - Subscribe 🫶 Jul 20, 2023 · Em alguns vídeos, que se tornaram virais nas redes sociais, Vladimir Shmondenko faz o papel de Anatoly, o falso zelador. May 21, 2010 · Overall, the training program may seem easy at first glance, but it will wear on you after ten training sessions each week. Реклама и Сотрудничество shmondenko@hevy. It’s sold separately and in addition to the first one because you’re supposed to do the first one and then move to the second one. Este personaje viste con uniforme de personal de limpieza, gracias al cual oculta su poderosa musculatura. Before this, I program training that falls into category 1 and 2 to build the foundation for the specific development exercises. Weighted pull ups 3х6 6. Abs and core workut: Training for ABS & CORE that you can add to your main training routine. Simply click on the program you want (and navigate to its page), download the excel sheet near the top, enter your maxes, and track your results! List of Powerlifting Programs and Routines + Powerbuilding Programs If you're looking to improve your muscle strength and become a pro powerlifter, then look no further than the "Anatoly" ebook. BONUS: Download The FREE Anatoly Workout Routine PDF. Sergio Verga and 937 others Oct 9, 2024 · Each training session includes a warm-up and cool-down. His journey from a small village in Ukraine to becoming a renowned bodybuilder and powerlifter is a testament to his unwavering dedication, hard work, and the transformative power of pursuing one’s passion. Dec 20, 2023 · Anatoly’s workout routine focuses on strength and muscle growth, combining powerlifting and bodybuilding principles. Be Happy Stay Strong - Subscribe 🫶 Follow a well-designed training program that includes strength training, cardio, and flexibility exercises. 8 Week Training program for gym. Oct 24, 2024 · 8 Week Training program for gym. Lat pull down with close grip 4х12 5. Aug 19, 2024 · Anatoly Powerlifter’s net worth is estimated to be around £1. Barbell curls 3х8 7. flipbooklets. Track Your Progress. LET ANATOLY HELP YOU ON YOUR FITNESS JOURNEY!Social media sensation Anatoly Cleaner: professional Powerlifter & Record Holder with 10 Years of Coaching Experience. com/chris. Week 1 Monday – Squats Jul 8, 2024 · Shmondenko sells training and nutrition programs on his website, and he owns a European-based supplement company, Aribba Nutrition. com/najbfitRejoins moi sur Twitter : https://twitter. com/@shmondenkoMusic: Neffex-Gtat #anatoly #prank #gym #powerlifter #program #workout My name is Vladimir Shmondenko aka Mr Anatoly, I was born in a small village in Ukraine. Stay Consistent. "Anatoly back day 🐐 1. Apr 6, 2023 · 1M likes, 5,145 comments - vladimirshmondenko on April 6, 2023: "I’m Anatoly from mother and this is my training program Link Bio Stay strong! @arturparfenenko @stronggym_hq #anatoly #gym #prank". Find out more about Anatoly HERE. That’s what I have and that’s what this post is about. Training Regimen. Here we do not Welcome to our gym and powerlifting training channel! Whether you're a seasoned lifter or just starting out, our videos are designed to help you achieve your fitness goals. MR Anatoly parle également de son propre parcours, en partageant des anecdotes et des conseils pratiques. If the people you lift with or the online community you find is permeated by negativity, it’s no good for you. Including education on posture, stress management, and tips for maintaining a healthy spine everyday. From Os alunos também têm acesso a uma comunidade online, onde podem compartilhar experiências e receber feedback personalizado diretamente de Anatoly. 1M Likes. com Anatoly Merchandise Available Now👕🔥https://anatolyapparel. Discover the secrets to building muscle and strength like Anatoly! In this video, we share seven essential tips to help you achieve your fitness goals. Público-Alvo. – Home Workout Program: Enjoy versatile home workouts over eight weeks, featuring GIF videos for exercises using fitness elastic bands and weights. comRejoins moi sur Instagram : https://www. Jan 19, 2024 · Get ready to build serious strength and sculpt an aesthetic physique with this comprehensive 8-week training program based on the proven methods of Anatoly, the gym guy who pretended to be a cleaner. com/🍼🥤 Vladimir could earn only 2k subscribers even after 9 months of creating the new YouTube channel, Anatoly As of June 2023, his record in the deadlift is 290 kg (639 lbs) and for squats, it is 210 kg (462 lbs). Want to know Anatoly's secrets? Discover the training and nutrition secrets behind Anatoly's incredible powerlifting success! You won't believe his simple ye We would like to show you a description here but the site won’t allow us. Required equipment: pull-up bar, parallel bars and any additional weight. LIENS Coaching/Programmes : http://najbfit. Collectively, these movements are known as “The Big Three” in a powerlifting program. Vladimir Shmondenko is a well-known powerlifter with over 9 million followers on social media. Im Anatoly from mother and this is my TRAINING PROGRAM, More than 10 000 people train with me 🤯 Guys, Thanks for your trust ️Hey, guys!This program for 8 weeks of progress of your strength and aesthetic form. com ️Watch new FULL VIDEO on my Channel Previous studies of Modified Anatoly Strength Training (MAST) demonstrated this to be a unique program for loading the musculoskeletal system with extremely high loads over short arcs. Week 1 Monday – Squats Feb 8, 2025 · My PowerBuilding Secret training program for Home & GYM https://shmondenkovladimir. From childhood I saw professional bodybuilders and dreamed of being like them. The Anatoly 3 Day Plan routine by iffatasim is a 3 day workout plan. Video lessons: In the program you will find tutorials on the technique of performing basic exercises with life hacks that I use in my training. MR Anatoly recommande les suppléments qu’il utilise personnellement pour booster ses performances. You can choose a program according to your goals and your preferences. youtube. com/NajB Follow a well-designed training program that includes strength training, cardio, and flexibility exercises. Fitness related materials. 70 votes, 36 comments. The new program is weeks 8-16 men pro workout. Because strength may be natural. 2 million followers [ link ] Vladimir Shmondenko Training Program, Workout Plan, fitness plan, weight loss diet, Anatoly training programs workout aesthetic workout aesthetic wallpaper workout aesthetic outfits workout aesthetic fitness motivation workout aesthetic men workout aesthetic background workout aesthetic pink workout aesthetic black women workout aesthetic quotes workout aesthetic pictures workout aesthetic Apr 4, 2024 · Anatoly's workout routine combines powerlifting and bodybuilding principles, focusing on strength and muscle growth. The program includes upper and lower body workouts with exercises like bench presses, squats, deadlifts, and isolation movements. Feb 5, 2022 · Day 1 – Squats; Day 2 – Rest; Day 3 – Bench Press Day 4 – Deadlift Day 5 – OFF; Day 6 – Steady Cardio Day 7 – OFF; Deloading Week – 5th and 10th Week. Transform your body in just 8 weeks with the Ultimate Fitness Challenge, created by Social Media Sensation Anatoly Cleaner. 2K من تسجيلات الإعجاب،‏2277 من التعليقات. We believe that fitness should be accessible to everyone. 2 million followers [ link ] As an experienced powerlifter with years of training under his belt, Anatoly could create fitness programs, offer online coaching, and share training tips that help others build strength and achieve their fitness goals. Comprehensive workouts suitable for both gym and home settings. Stick to your plan, even on days when you don’t feel Apr 1, 2024 · My training program: https://shmondenkovladimir. Maximize Your Powerlifting Potential with Anatoly's Comprehensive Guide"Looking to enhance your powerlifting skills and build muscle? The "Anatoly" ebook is Anatoly training program ️ ️ ️ #prank #prankanatoly # 𝐔𝐑 _ 𝐂𝐑𝟏𝟎𝟎𝟎 🐐 Ronaldo Best Free kicks 🚀 Dec 2, 2024 · 500 views Maximize Your Powerlifting Potential with Anatoly's Comprehensive Guide"Looking to enhance your powerlifting skills and build muscle? The "Anatoly" ebook is Anatoly training program ️ ️ ️ #prank #prankanatoly # 𝐔𝐑 _ 𝐂𝐑𝟏𝟎𝟎𝟎 🐐 Ronaldo Best Free kicks 🚀 Dec 2, 2024 · 500 views Mar 29, 2023 · Olympic weightlifting programs are training programs that help an athlete increase their one rep max in the clean and jerk and snatch movements. فيديو TikTok(تيك توك) من ANATOLY (@anatoly_pranks): "Get the complete Anatoly workout program for a full body workout at home. Just run a bunch of powerlifting programs with plenty of intensity in your training and recover and thats it. 3. Log squat 3х8 3. This helps minimize the risk of injury while maximizing effectiveness. Anatoly Powerlifter’s Workout Routine. Feb 17, 2018 · I use Gentile’s Taxonomy of Motor Skills of 3X Training for Pitchers when implementing Dr. Apr 17, 2024 · My training program: https://shmondenkovladimir. Scarica Training program Powerbuilding (by "ANATOLY") e più Schemi e mappe concettuali in PDF di Educazione fisica solo su Docsity! ABS and core workout ABS and core workout we do once a week! ABS AND BACK MUSCLES ARE YOUR CORSET, INJURY PROTECTION AND YOUR STRENGTH! ABS and core 1. The rest is a written program. Training to failure, technical accuracy, and progressive overload are the cornerstones of Anatoly’s training methodology. Anatoly follows a meticulously structured training program focused on compound movements and periodization. We provide expert tips We would like to show you a description here but the site won’t allow us. It is an advanced level plan to achieve bulking fitness goals. Join Vladimir 'Anatoly Cleaner' Shmondenko Training Program on a transformative fitness journey. Two things that I found as a ripoff: he knew millions of people would buy his program after watching his youtube success and he did not make an effort to explain exercises (only low quality GIF's). He thinks that in order to prevent injuries, he should push himself to the limit while still using good form. He combines strength training with accessory work to address weaknesses. In this v #gym #gymmotivation #anatolygym #gymlife #deadlift #gymworkout #gymstatus #suplexcity Youtube Vladimir: https://www. Scam alert a MF bastard named u/Aware_Ad_9065 is trying to scam people's be careful fellows and report his profile ,if you can for more context check the screenshots in body text , I am attaching the screenshots be careful fellows and keep lifting , have a nice day ♥️ https://anatolyfit. I have been always lacking on the diet and i was interested in powebuilding. Educating & Outfitting Athletes, Coaches and Trainers | EliteFTS Oct 26, 2024 · 17. In this guide we will go over the full Anatoly workout routine and diet. Block Deadlift 2х5 2. Add To Order Added To Order. txt) or read online for free. Learn More. Step into a healthier, stronger future with me. Feb 9, 2024 · Advertisements Vladimir Shmondenko also known as Anatoly Powerlifter has released a Training Program and we have all the details that you need to know. Conventional Deadlift 2х2 3. If the link expires or reaches the download limit don't just download and run, reupload and help your… My PowerBuilding Secret training program for Home & GYM https://shmondenkovladimir. Only if you're talking about muscle size. It's just a dude training intelligently for a few years, no special methods, no special training, no special exercises. Barbell floor press 3х10 5. Anyone has baki’s return and The death note training program upvotes r/FitnesProgramsSharing. The exercises are shown as GIF, not a full video with explanation of each proper form. schusser/QUELLEN:Channel ANATOLY: Shop Anatoly Training Program at Temu. Sale! Quick View Fitness guides and programs discussions; share your experiences with fitness & nutrition — be it programs, books or educational courses. com We would like to show you a description here but the site won’t allow us. 🚀Want to master Planche, Handstand, and Front Lever faster? With the right techniques and a full workout routine tailored for all levels, you’ll unlock new My PowerBuilding Secret training program for Home & GYM https://shmondenkovladimir. This browser version is no longer supported. His programs are well-structured and also include accessory exercises to strengthen weak points and reduce the risk of injury besides the major muscle groups. Mr Anatoly – Men Pro Workout Download é ideal para homens que desejam melhorar seu físico, ganhar massa muscular e adotar um estilo de vida saudável e ativo. A focused program for a stable core, a strong back and overall better health. An advanced program for training in the gym, on average 4-5 workouts per week. Leg raise on the bars 2. Home workout program for 8 weeks: You can train at home/outside at any time convenient for you. Make Temu your one-stop destination for the latest fashion products. com/🍼🥤 Jul 8, 2024 · Shmondenko sells training and nutrition programs on his website, and he owns a European-based supplement company, Aribba Nutrition. "Anatoly's 8-week fitness challenge We would like to show you a description here but the site won’t allow us. docx), PDF File (. Embark on the 8-week Anatoly 'Cleaner' fitness journey with Vladimir Shmondenko, transforming your body and mind with gym, home workouts, and essential nutrition. This is a key piece most people miss. 为您查询到相关结果约 0 条. These are the two movements required in Olympic weightlifting competition. 4. com ️Watch new FULL VIDEO on my Channel Anatoly Training Program #anatoly #gym #fyp #trending Here are a few examples of different types of workout plans based on different parameters; Goal specific workout programs: Weight loss programs, Weight gain programs, Muscle growth programs, Strength gain programs, Hybrid programs, Sports conditioning programs, Powerlifting programs, etc. com/🍼🥤 About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Learn the secret of Anatoly's power. May 3, 2024 · Training programs for gym and home workouts. com/🍼🥤 ANATOLY (@anatoly_pranks) on TikTok | 376. Easy-to-follow routines, eliminating the need for a personal trainer. Anatoly - Gym workouts - Free download as Word Doc (. He is also popular for his prank videos. * One time upload. 时间: 全部 最近一月 最近半年 最近一年 Dec 9, 2021 · Note: every powerlifting program and powerbuilding program below includes an excel spreadsheet and pdf that is free to download. pdf), Text File (. Discover the holistic approach to achieving your best self, from intensive workouts to bespoke nutrition guides. Open navigation menu Close suggestions Search Search A Unique training program for the chosen ones A full 30 day program where you will learn about the common causes of back pain and how to address them through targeted exercises and movements. Anatoliy Bondarchuk’s Transfer of Training Principles in category 3 called specific development exercises. (No linking to social media. Discounts for everyone. This approach allows him to cycle through phases of hypertrophy, strength, and power, optimizing his performance over time. Folge oder schreib mir gerne auf Instagram unter https://www. "Anatoly's 8-week fitness challenge Using fancy sciency words doesn't make shit complicated or mysterious. Dumbbell row 4х10 4. Hello Friends I Give Detailed Information About The Athletes And Their Performances. ) About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Apr 7, 2024 · 519K likes, 2,746 comments - vladimirshmondenko on April 7, 2024: "Anatoly Full Body Home Workout 1. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Dr Andrew Huberman & Dr Andy Galpin In this Recap talks about how to train for strength also a brief comparison between the difference when training for hy Nov 24, 2024 · Why Is Anatoly So Strong? 1. Apr 7, 2024 · ‏415. instagram. Keep a journal or use apps to monitor your progress and make adjustments as needed. Anatoly believes in the importance of a structured workout plan. Russian twist with extra weight 3. Jun 6, 2023 · If you're looking to improve your muscle strength and become a pro powerlifter, then look no further than the "Anatoly" ebook. Hanging crunches 4х40 sec Weighted vest + 20 kg And definitely these were fake pants Full Training Program by the link Ungültiger Seitenaufruf If your training partners don’t hold you accountable if you start skipping a bunch of workouts (or if they’re the lazy ones), then they’re no good for you. com/☝️This is what few individuals know and do. Training programs for gym and home workouts. This comprehensive guide conta Anatoly has always been an enigma in the powerlifting world, rarely showcasing his true strength in his videos. Access for 6 months: You will have access to the program for 6 months. 🥗 Expert Nutrition Guidance: Achieve comprehensive results by pairing effective workouts with our nutrition programs. In this v Jan 16, 2024 · Join us in marveling at the incredible strength of Anatoly, a world-class powerlifter who defies the odds in his weight class of just 78 kilograms. com ️Watch new FULL VIDEO on my Channel May 30, 2023 · About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright 12 Week Metabolic Strength Program - Free download as PDF File (. 45 million, mainly stemming from his YouTube revenue and sponsorships from prominent fitness brands. Por lo común, solicita permiso para realizar el aseo. We provide expert tips My PowerBuilding Secret training program for Home & GYM https://shmondenkovladimir. My PowerBuilding Secret training program for Home & GYM https://shmondenkovladimir. We provide expert tips Does anyone have Anatoly’s workout program or a good powerlifting program? Anatoly training plan : Get ready to transform your body with our 8-week gym-based online training program, designed for maximum growth in strength and muscle. How Is Anatoly So Strong? This routine was compiled by watching several of Anatoly’s YouTube as well as listening to his guidance on training. I promise bro, I don’t have the new program. Feb 29, 2024 · Anatoly Fitness understands that no two fitness journeys are the same, which is why our programs are designed to meet your individual needs. 1M Followers. r/FitnesProgramsSharing. What’s Vladimir Shmondenko […] Consistency and increasing overload are key components of Anatoly’s training methodology. Remember Anatoly’s mantra: consistency is key. We provide expert tips anatoly+training+program+free+download百度网盘资料下载 . The 1st program, is weeks 1-8 men workout. Deadlift 3х8 2. Even a strong, well-conditioned athletes take a year or more to adjust to Bondarchuk’s training programs since the volume of throws and number of weight training sessions each week can be exhausting. Please upgrade to a supported browser. Feb 12, 2024 · Anatoly | Training program. Remove. As long as you’re making gains and progressively overloading. You need to enjoy your training. As an experienced powerlifter with years of training under his belt, Anatoly could create fitness programs, offer online coaching, and share training tips that help others build strength and achieve their fitness goals. com/🍼🥤 A list of assessments to be performed at the onset of the training program A warm up and cool down for each training day A detailed year-long periodized training program including specific exercises, sets, repetitions, suggested rest times, etc. Anatoly’s workout plan is very focused on strength and endurance. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Anatoly’s Ultimate Fitness Transformation Program for Women is here to empower you, whether you’re aiming to build strength, tone your physique, or enhance your overall well-being. Vladimir Shmondenko (Anatoly) – Men Pro Workout. – Gym Training Program: Experience eight weeks of transformative gym workouts, complete with GIF videos demonstrating each exercise. 8M من تسجيلات الإعجاب، 12. mediaТелеграмм по Jun 15, 2024 · My training program: https://shmondenkovladimir. This comprehensive guide conta Sep 12, 2024 · Expérience personnelle de MR Anatoly. But this what makes them a champion!I am proud of this course and the training program wi Welcome to our gym and powerlifting training channel! Whether you're a seasoned lifter or just starting out, our videos are designed to help you achieve your fitness goals. That’s why Anatoly Fitness is available for download absolutely free! Enjoy full access to all our workout programs, nutrition guidance, and progress tracking features without any hidden charges. doc / . Vidéos sur les suppléments Les meilleurs suppléments recommandés par MR Anatoly. This comprehensive guide conta En algunos vídeos, que se han hecho virales en las redes sociales, Vladimir Shmondenko encarna el papel de Anatoly, el falso conserje. Seated kettlebell press 4х10 6. Official Anatoly TikTok account 🏻 My Training program 🌪️ 👇👇👇. Then I had only a goal If you're looking to improve your muscle strength and become a pro powerlifter, then look no further than the "Anatoly" ebook. xssrnexf pweivx vqwwv mzilua vipj hsxl ulkavz vrf nnscn wyxhkf