@francysz91: Una bailaita antes de dormir ๐Ÿ’ƒ๐Ÿป#fyp #foryou #cuidadodelapiel

FrancysZaccaro91๐ŸŒบ
FrancysZaccaro91๐ŸŒบ
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Tuesday 11 November 2025 03:15:56 GMT
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javikbrera8778
"Javi"8778 ( ร‰l Estoico ) :
Un verdadero Estoico no cela, es seguro de sรญ mismo & por lo tanto solo acompaรฑa a su amada๐Ÿ˜๐Ÿ˜‰โœŒ๐Ÿป๐Ÿ‡ต๐Ÿ‡พ
2025-11-11 15:47:46
1
cristianbruno_12031984
cristianbruno_12031984 :
๐ŸŒน๐ŸŒน๐ŸŒน
2025-12-07 03:24:27
1
cristianbruno_12031984
cristianbruno_12031984 :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2025-11-24 21:25:06
1
cristianbruno_12031984
cristianbruno_12031984 :
๐ŸŒน๐ŸŒน๐ŸŒน
2025-11-19 09:40:20
1
bason593
moreno :
โค
2025-12-04 01:10:46
1
checote37
checop :
๐Ÿฅฐ
2026-01-12 14:06:12
1
user2073119529001
Miguel Rojas :
Buenas Noches
2025-12-13 14:30:45
1
cristianbruno_12031984
cristianbruno_12031984 :
๐ŸŒน๐ŸŒน๐ŸŒน
2025-12-09 02:56:27
1
kamusacuariocontr
Kamus Acuario Contreras :
๐Ÿ’‹
2025-12-08 05:02:32
1
bewusstsein.35
๐Ÿ˜ถโ€๐ŸŒซ๏ธ :
๐Ÿ’ž๐Ÿ’ž๐Ÿ’ž
2025-12-07 12:32:58
1
user9668655756812
Enrique :
no hay que dudar que eres hermosa ๐Ÿ’˜๐Ÿ˜๐Ÿ˜˜
2025-12-07 07:13:57
1
ricardoir710
RicardoiR710 :
โ™ฅ
2025-12-07 01:45:41
1
binicio.soto
BINICIO SOTO :
๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ
2025-11-11 12:33:46
1
moren0090
๐Ÿ‡ฉ๐Ÿ‡ดMoreno90๐Ÿ‡ฉ๐Ÿ‡ด :
๐Ÿฅฐ
2025-11-26 12:46:47
1
cristianbruno_12031984
cristianbruno_12031984 :
๐ŸŒน๐ŸŒน๐ŸŒน
2025-11-14 23:17:16
1
cristianbruno_12031984
cristianbruno_12031984 :
๐ŸŒน๐ŸŒน๐ŸŒน
2025-11-14 01:46:14
1
el.mio295
Trankilo@ :
๐ŸŒน๐ŸŒน๐ŸŒน
2025-11-12 09:40:49
1
cesarcruz106
user43047977130 :
๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
2025-11-12 01:46:02
1
To see more videos from user @francysz91, please go to the Tikwm homepage.

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๐Ÿ”ฝ์–ด๊นจ(shoulder workout) ์ „์ฒด๋ฅผ ์ž๊ทนํ•˜๋Š” ์šด๋™ ๋ฃจํ‹ด 6๊ฐ€์ง€๐Ÿ”ฝ 1. ์‹œํ‹ฐ๋“œ ์‚ฌ์ด๋“œ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(seated side lateral raise) - ๋ฒค์น˜์— ์•‰์•„ ์ƒ์ฒด๋ฅผ ๊ณ ์ •ํ•˜๊ณ  ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 2. ์‹œํ‹ฐ๋“œ ์ˆ„๋” ํ”„๋ ˆ์Šค(seated shoulder press) - ๋ฒค์น˜์— ์•‰์•„ ๋ค๋ฒจ์„ ์–ด๊นจ ์˜†์—์„œ ๋จธ๋ฆฌ ์œ„๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)์™€ ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 3. ์‹œํ‹ฐ๋“œ ํ”„๋ก ํŠธ ๋ ˆ์ด์ฆˆ(seated front raise) - ๋ฒค์น˜์— ์•‰์•„ ์ƒ์ฒด๋ฅผ ๊ณ ์ •ํ›„ ๋ค๋ฒจ์„ ์–ด๊นจ ๋†’์ด๊นŒ์ง€ ์•ž์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 4. ์‹œํ‹ฐ๋“œ ๋ฒคํŠธ ์˜ค๋ฒ„ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(seated bent-over lateral raise) - ์ƒ์ฒด๋ฅผ ์•ž์œผ๋กœ ์ˆ™์ธํ›„ ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ํ›„๋ฉด ์–ด๊นจ(rear delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 5. ์‹œํ‹ฐ๋“œ ์•„๋†€๋“œ ํ”„๋ ˆ์Šค(seated arnold press) - ๋ค๋ฒจ์„ ๋ฐ”๊นฅ์ชฝ์œผ๋กœ ํšŒ์ „ํ•˜๋ฉฐ ๋จธ๋ฆฌ ์œ„๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)์™€ ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 6. ์‹œํ‹ฐ๋“œ ์Šค์œ„๋ฐ ๋ ˆ์ด์ฆˆ(seated swimming raise) - ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ๋“ค์–ด ์˜ฌ๋ฆฐ ๋’ค ํŒ”์„ ์•ž์ชฝ์œผ๋กœ ์ด๋™์‹œํ‚ค๋ฉด ์ธก๋ฉด ์–ด๊นจ(lateral delts)์™€ ์ „๋ฉด ์–ด๊นจ(front delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. - ๊ฐ ์šด๋™ 10-15ํšŒ ร— 4์„ธํŠธ | ํœด์‹ 60์ดˆ #shoulders #gymtips #shoulderworkout #dumbbellworkout #workout
๐Ÿ”ฝ์–ด๊นจ(shoulder workout) ์ „์ฒด๋ฅผ ์ž๊ทนํ•˜๋Š” ์šด๋™ ๋ฃจํ‹ด 6๊ฐ€์ง€๐Ÿ”ฝ 1. ์‹œํ‹ฐ๋“œ ์‚ฌ์ด๋“œ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(seated side lateral raise) - ๋ฒค์น˜์— ์•‰์•„ ์ƒ์ฒด๋ฅผ ๊ณ ์ •ํ•˜๊ณ  ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 2. ์‹œํ‹ฐ๋“œ ์ˆ„๋” ํ”„๋ ˆ์Šค(seated shoulder press) - ๋ฒค์น˜์— ์•‰์•„ ๋ค๋ฒจ์„ ์–ด๊นจ ์˜†์—์„œ ๋จธ๋ฆฌ ์œ„๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)์™€ ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 3. ์‹œํ‹ฐ๋“œ ํ”„๋ก ํŠธ ๋ ˆ์ด์ฆˆ(seated front raise) - ๋ฒค์น˜์— ์•‰์•„ ์ƒ์ฒด๋ฅผ ๊ณ ์ •ํ›„ ๋ค๋ฒจ์„ ์–ด๊นจ ๋†’์ด๊นŒ์ง€ ์•ž์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 4. ์‹œํ‹ฐ๋“œ ๋ฒคํŠธ ์˜ค๋ฒ„ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(seated bent-over lateral raise) - ์ƒ์ฒด๋ฅผ ์•ž์œผ๋กœ ์ˆ™์ธํ›„ ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ํ›„๋ฉด ์–ด๊นจ(rear delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 5. ์‹œํ‹ฐ๋“œ ์•„๋†€๋“œ ํ”„๋ ˆ์Šค(seated arnold press) - ๋ค๋ฒจ์„ ๋ฐ”๊นฅ์ชฝ์œผ๋กœ ํšŒ์ „ํ•˜๋ฉฐ ๋จธ๋ฆฌ ์œ„๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)์™€ ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 6. ์‹œํ‹ฐ๋“œ ์Šค์œ„๋ฐ ๋ ˆ์ด์ฆˆ(seated swimming raise) - ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ๋“ค์–ด ์˜ฌ๋ฆฐ ๋’ค ํŒ”์„ ์•ž์ชฝ์œผ๋กœ ์ด๋™์‹œํ‚ค๋ฉด ์ธก๋ฉด ์–ด๊นจ(lateral delts)์™€ ์ „๋ฉด ์–ด๊นจ(front delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. - ๊ฐ ์šด๋™ 10-15ํšŒ ร— 4์„ธํŠธ | ํœด์‹ 60์ดˆ #shoulders #gymtips #shoulderworkout #dumbbellworkout #workout

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