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@__salman_butt_5: teri gali me b aana 😍💃✨❤️#foryou #dance #goviral #salman_3d

꧁•🕺𝘿 𝘼 𝙉 𝘾 𝙀💃•꧂
꧁•🕺𝘿 𝘼 𝙉 𝘾 𝙀💃•꧂
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Region: PK
Wednesday 20 August 2025 15:51:12 GMT
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Comments

meena.thapa895
Meena Thapa :
wow❤️❤️❤️wow❤️❤️❤️wow❤️❤️❤️nice❤️❤️❤️
2025-08-20 15:55:40
5
sam.sameer143_1
m i sam :
jab tum kr sakte to mai Q nhi. 😜
2025-08-21 04:49:24
3
user83062782186863
sumon chowdhury :
oh my God
2025-08-20 22:43:48
4
cute.girl.malik8
cute girl malik :
o hooooooo o hooooooooooooo😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘😘🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉
2025-08-21 11:00:11
1
tayab_jani99
👑 Tayab 👑 :
Wow
2025-08-21 18:43:57
2
mdelias01824592621
চৌধুরী ইলিয়াছ :
jast Wow ❤️
2025-08-22 16:23:50
0
.falak.naz.56789
Falk Naz :
nice
2025-08-22 20:20:28
0
cute.girl.malik8
cute girl malik :
ummmmmmmmha supar DUpar
2025-08-21 11:00:33
1
farook543213
farook54321 :
😁
2025-08-20 18:09:36
3
zahidsani8
Muhammad Zahid :
🥰
2025-08-21 14:03:21
2
abeehamaqsood3
Sweet Kristy<3 :
😂
2025-08-20 17:06:30
2
arifbro68
arifbro68 :
😂
2025-08-20 16:53:19
2
alim_baloch25
✨{ALIM}{BALOCH❤️‍🩹 :
🥰
2025-08-20 16:28:53
2
alim_baloch25
✨{ALIM}{BALOCH❤️‍🩹 :
❤
2025-08-20 16:28:53
2
gitu.chy80
Gitu Chy :
🥰🥰🥰🥰🥰🥰🥰
2025-08-20 16:01:00
2
rekha.koli
Rekha Koli :
🥰🥰🥰
2025-08-20 15:57:46
2
qasimiqbal537
Qasim Iqbal :
❣️❣️❣️
2025-08-20 15:57:41
2
ahead_sheakh
Ahmad Ahmad :
🥰🥰🥰
2025-08-20 15:57:32
2
8981cute
cute :
🥰🥰🥰
2025-08-20 15:57:12
2
zoya.baloch5821
Zoya Baloch :
🥰🥰🥰
2025-08-20 15:56:58
2
haidershah80888
🥀حیدر شاہ🥀 :
❤️❤️❤️
2025-08-20 15:55:29
2
photogenicme57
Good vibes only! :
🥰🥰🥰
2025-08-22 05:18:46
1
sannaparvez3
snnna :
😱😱😱
2025-08-22 01:08:13
1
naveedkhokar69
mone :
🌹
2025-08-21 18:19:28
1
abir4902053879443
الاسم: محمد عبير :
🥰🥰🥰
2025-08-21 16:49:01
1
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aaaa i’m so exited to finally share this i’ve been sitting on it for forever 😩 photographer is @BigClickEnergy #spendthedaywithme #photoshootideas #photoshoot #indiepop #fypp
aaaa i’m so exited to finally share this i’ve been sitting on it for forever 😩 photographer is @BigClickEnergy #spendthedaywithme #photoshootideas #photoshoot #indiepop #fypp
🐈lmyn dpt gajiannn,,kerja sampe ngntuk
🐈lmyn dpt gajiannn,,kerja sampe ngntuk" ginii😸😸😸
Kecewa - Dhyo haw 🎧 #kecewa #dhyohaw #liriklagu #storywa #overlaylyrics
Kecewa - Dhyo haw 🎧 #kecewa #dhyohaw #liriklagu #storywa #overlaylyrics
To build strength and hypertrophy in the trapezius muscle, you want to train all three regions: upper, middle, and lower traps. Each part has a different function, so you’ll want a combination of exercises. 🔺 Trapezius Anatomy Overview Upper traps: Elevate and upwardly rotate the scapula (e.g., shrugging). Middle traps: Retract the scapula (e.g., rowing movements). Lower traps: Depress and assist with upward rotation of the scapula (e.g., overhead work, scapular control). 💪 Best Trap Exercises for Strength & Hypertrophy 🔼 Upper Traps Barbell Shrugs Focus: Max load for hypertrophy/strength. Tips: Keep your arms straight and use straps if grip is limiting. Dumbbell Shrugs More ROM than barbell. Can do pauses or slow eccentrics for hypertrophy. Trap Bar Shrugs Neutral grip, more ergonomic. Allows heavy loading. Overhead Barbell Walk / Farmer's Walk Builds static trap strength and endurance. Excellent for athletes. ➡️ Middle Traps Chest-Supported Rows (e.g., incline bench row) Focuses on scapular retraction without momentum. Seated Cable Rows (elbows flared) Target mid traps if you row toward the upper abs/lower chest. Face Pulls (with external rotation) Light to moderate weight for high reps. Excellent for hypertrophy and shoulder health. 🔽 Lower Traps Prone Y Raises (on incline bench or Swiss ball) Very effective isolation. Low weight, strict form. Cable Y Raises or Reverse Cable Flies (high angle) Use a long cable line to mimic the overhead Y motion. Overhead Barbell Press / Dumbbell Press Indirect lower trap work, but critical for full development. Scapular Pull-Ups Hang from a bar and perform scapular depression (shrug down without bending arms). 🧠 Programming Tips Frequency: 2–3 times per week. Sets/Reps: Strength: 3–5 sets of 4–8 reps (use shrugs and heavy rows). Hypertrophy: 3–4 sets of 8–15 reps (use shrugs, rows, face pulls, Y raises). Tempo & Control: Use slow eccentrics on shrugs (3–4 seconds lowering) for more tension. 🔁 Sample Weekly Trap Split Day 1 (Push): Overhead press, cable Y raises Day 2 (Pull): Heavy barbell shrugs, chest-supported rows, face pulls Day 4 (Full Body/Carry Focus): Trap bar farmer’s walks, dumbbell shrugs. #trapezius #trapworkout #backday #shoulderday #bodybuilding #trainingtips
To build strength and hypertrophy in the trapezius muscle, you want to train all three regions: upper, middle, and lower traps. Each part has a different function, so you’ll want a combination of exercises. 🔺 Trapezius Anatomy Overview Upper traps: Elevate and upwardly rotate the scapula (e.g., shrugging). Middle traps: Retract the scapula (e.g., rowing movements). Lower traps: Depress and assist with upward rotation of the scapula (e.g., overhead work, scapular control). 💪 Best Trap Exercises for Strength & Hypertrophy 🔼 Upper Traps Barbell Shrugs Focus: Max load for hypertrophy/strength. Tips: Keep your arms straight and use straps if grip is limiting. Dumbbell Shrugs More ROM than barbell. Can do pauses or slow eccentrics for hypertrophy. Trap Bar Shrugs Neutral grip, more ergonomic. Allows heavy loading. Overhead Barbell Walk / Farmer's Walk Builds static trap strength and endurance. Excellent for athletes. ➡️ Middle Traps Chest-Supported Rows (e.g., incline bench row) Focuses on scapular retraction without momentum. Seated Cable Rows (elbows flared) Target mid traps if you row toward the upper abs/lower chest. Face Pulls (with external rotation) Light to moderate weight for high reps. Excellent for hypertrophy and shoulder health. 🔽 Lower Traps Prone Y Raises (on incline bench or Swiss ball) Very effective isolation. Low weight, strict form. Cable Y Raises or Reverse Cable Flies (high angle) Use a long cable line to mimic the overhead Y motion. Overhead Barbell Press / Dumbbell Press Indirect lower trap work, but critical for full development. Scapular Pull-Ups Hang from a bar and perform scapular depression (shrug down without bending arms). 🧠 Programming Tips Frequency: 2–3 times per week. Sets/Reps: Strength: 3–5 sets of 4–8 reps (use shrugs and heavy rows). Hypertrophy: 3–4 sets of 8–15 reps (use shrugs, rows, face pulls, Y raises). Tempo & Control: Use slow eccentrics on shrugs (3–4 seconds lowering) for more tension. 🔁 Sample Weekly Trap Split Day 1 (Push): Overhead press, cable Y raises Day 2 (Pull): Heavy barbell shrugs, chest-supported rows, face pulls Day 4 (Full Body/Carry Focus): Trap bar farmer’s walks, dumbbell shrugs. #trapezius #trapworkout #backday #shoulderday #bodybuilding #trainingtips
La pas prin Bucuresti #bucharest #bucuresti #romania #aesthetic #videography #cinematics #arhitecture #urban #streetvideo #urban #sunset
La pas prin Bucuresti #bucharest #bucuresti #romania #aesthetic #videography #cinematics #arhitecture #urban #streetvideo #urban #sunset


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