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@aymanramadan1760: ๐Ÿ‡ช๐Ÿ‡ฌโ˜๐Ÿป#CapCut #ุงู„ุดุนุจ_ุงู„ุตูŠู†ูŠ_ู…ุงู„ู‡_ุญู„๐Ÿ˜‚๐Ÿ˜‚ #ุทุฑู‚_ู…ุตุฑ_ุจู‚ุช_ุนุงู„ู…ูŠุฉ๐Ÿ‡ช๐Ÿ‡ฌ #ุงุฎุตุงู…_ุณู‡ู„ู‡ #ุชุฑู†ุฏ_ุชูŠูƒ_ุชูˆูƒ #ุงู„ู…ู†ุตูˆุฑู‡ #ู…ูŠุช_ุบู…ุฑ

๐Ÿ“ฎ๐’œ๐’ดโ„ณ๐’œ๐’ฉ๐Ÿ“ฎ
๐Ÿ“ฎ๐’œ๐’ดโ„ณ๐’œ๐’ฉ๐Ÿ“ฎ
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Region: EG
Monday 17 February 2025 23:17:16 GMT
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argentinian40
ู…ูˆุชู‡ ๐Ÿบ :
ุงู„ู„ู‡ ูŠู†ูˆุฑ ูŠ ุงูŠู…ูˆู†ู‡ ๐Ÿ’—๐Ÿ’—๐Ÿ’—๐Ÿ’—๐Ÿ’—๐Ÿ’—
2025-02-18 03:36:45
2
user28196949437945
Ahmed :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2025-02-18 03:49:23
1
shreif061
๐Ÿฆ‚Abo Gaber๐Ÿฆ‚ :
ุงู„ูŠ ุนู„ูŠ ุฃุฏูŠู…ู‡ ุฑุจู†ุง ูŠุฏูŠู…ู‡โค๏ธโค๏ธ
2025-02-18 12:53:35
1
ahmed__mahmoud66
ุฎุดุจู‡ ู…ุตุฑ ๐Ÿ‡ช๐Ÿ‡ฌ 777โ˜†ใ€Šใ€‹ :
ุงู„ุนุดู‚ ุงู„ู…ุดู‡ูˆุฑ โค๏ธโค๏ธโค๏ธุงุฎูˆูŠ ูŠ ุนู…
2025-02-20 15:47:39
1
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๐Ÿ”ฝ์ดˆ๋ณด์ž ์–ด๊นจ ์šด๋™(Shoulder Workout) ๋ฃจํ‹ด 5๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ5 Beginner Shoulder Exercises | Easy Seated Dumbbell Shoulder Routine๐Ÿ”ฅ 1. ์‹œํ‹ฐ๋“œ ์‚ฌ์ด๋“œ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(Seated Side Lateral Raise) - ์•‰์€ ์ž์„ธ์—์„œ ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ์–ด๊นจ ๋†’์ด๊นŒ์ง€ ๋“ค์–ด์˜ฌ๋ฆฌ๋ฉด ์ธก๋ฉด ์–ด๊นจ(Lateral Delts)๋ฅผ ์ง‘์ค‘์ ์œผ๋กœ ์ž๊ทนํ•ด ์–ด๊นจ ํญ๊ณผ ์˜†๋ผ์ธ์„ ๋„“ํžˆ๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 2. ์‹œํ‹ฐ๋“œ ์˜ค๋ฒ„ํ—ค๋“œ ํ”„๋ ˆ์Šค(Seated Overhead Press) - ์•‰์€ ์ž์„ธ์—์„œ ๋ค๋ฒจ์„ ํ„ฑ ์•ž์—์„œ ์œ„๋กœ ๋ฐ€์–ด ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(Front Delts)์™€ ์ธก๋ฉด ์–ด๊นจ(Lateral Delts)๋ฅผ ํ•จ๊ป˜ ์ž๊ทนํ•ด ์ „์ฒด ์–ด๊นจ ๋ณผ๋ฅจ๊ณผ ๊ธฐ๋ณธ ํ”„๋ ˆ์Šค ํž˜์„ ํ‚ค์šฐ๋Š” ๋ฐ ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค. 3. ์‹œํ‹ฐ๋“œ ํ”„๋ก ํŠธ ๋ ˆ์ด์ฆˆ(Seated Front Raise) - ์•‰์€ ์ž์„ธ์—์„œ ๋ค๋ฒจ์„ ์•ž์œผ๋กœ ์–ด๊นจ ๋†’์ด๊นŒ์ง€ ๋“ค์–ด์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(Front Delts)๋ฅผ ์ง์ ‘์ ์œผ๋กœ ์ˆ˜์ถ•์‹œ์ผœ ์ƒ์ฒด ์ „๋ฉด ์ž…์ฒด๊ฐ์„ ๊ฐ•ํ™”ํ•˜๋Š” ๋ฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 4. ์‹œํ‹ฐ๋“œ ๋ฒคํŠธ ์˜ค๋ฒ„ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(Seated Bent-Over Lateral Raise) - ์•‰์€ ์ž์„ธ์—์„œ ์ƒ์ฒด๋ฅผ ์•ž์œผ๋กœ ์ˆ™์ด๊ณ  ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ๋“ค์–ด์˜ฌ๋ฆฌ๋ฉด ํ›„๋ฉด ์–ด๊นจ(Rear Delts)๋ฅผ ์ž๊ทนํ•ด ๋’ค์ชฝ ์–ด๊นจ ๋ผ์ธ๊ณผ ๋“ฑ ์ƒ๋‹จ ์ž…์ฒด๊ฐ์„ ๋งŒ๋“œ๋Š” ๋ฐ ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค. 5. ์‹œํ‹ฐ๋“œ ์•„๋†€๋“œ ํ”„๋ ˆ์Šค(Seated Arnold Press) - ์•‰์€ ์ž์„ธ์—์„œ ์†๋ฐ”๋‹ฅ์„ ๋ชธ ์ชฝ์œผ๋กœ ํ–ฅํ•˜๊ฒŒ ์‹œ์ž‘ํ•ด ํšŒ์ „ํ•˜๋ฉฐ ์œ„๋กœ ๋ฐ€์–ด ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(Front Delts)์™€ ์ธก๋ฉด ์–ด๊นจ(Lateral Delts)๋ฅผ ๋„“์€ ๊ฐ€๋™๋ฒ”์œ„๋กœ ์ž๊ทนํ•ด ์–ด๊นจ ์ „์ฒด ๋ฐœ๋‹ฌ์— ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. ๐Ÿ“Œ ๋ฃจํ‹ด ๊ฐ€์ด๋“œ - ๊ฐ 3~4์„ธํŠธ / 10~15ํšŒ - ํœด์‹ 45~60์ดˆ #shoulderworkout #shoulderday #shoulders #ํ—ฌ๋ฆฐ์ด #GymLife
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#diamondplatnumz #udsmgang #hajimanara #alikiba #harmonize #tanzania #nakupenda #dodoma #upendo #official_mtani #o#mjukuu_wa_kija #nabii_wa_ukoo #kigoma #daressalaam #mwanzamwanza #arusha #mbeya #pwani #nairobi @WHOZU NEWS
#diamondplatnumz #udsmgang #hajimanara #alikiba #harmonize #tanzania #nakupenda #dodoma #upendo #official_mtani #o#mjukuu_wa_kija #nabii_wa_ukoo #kigoma #daressalaam #mwanzamwanza #arusha #mbeya #pwani #nairobi @WHOZU NEWS
#loveyourself #cyclesyncing #womenshealth #fyp #foryoupage
#loveyourself #cyclesyncing #womenshealth #fyp #foryoupage
Vibesโค๏ธโ€๐Ÿ”ฅ#forupage #unfreezemyacount #viral
Vibesโค๏ธโ€๐Ÿ”ฅ#forupage #unfreezemyacount #viral

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