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@itz_heeru: #urduquotes #islamicreminder #fypシ゚ #itz_heeru #deepthought
اَلْمَشَاعِرُ المُرَّة🐝
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Region: PK
Wednesday 29 April 2026 09:05:17 GMT
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سیاہ قلم ✍️✨🖤 :
بیشک یقین پختہ ہوں جب بھی اپنے اللہ تعالیٰ سے فریاد کرے❤️
2026-04-29 10:44:01
46
Pinky khan :
no doubt jb bhi mnga Rab ny ataaa kia allhmdilla
2026-04-30 07:45:01
10
husnain.butt :
beshak
2026-06-03 07:12:59
0
aliza queen ❤️ :
beshak 💞
2026-06-02 22:19:57
0
Zarnab Khan Zafar :
mere Allah mere liay asani farma😭🤲🏻
2026-04-30 16:32:05
7
Rashid Rajpoot Rajpoot :
Allah g hmm sab pr Reham farama
2026-05-01 04:33:22
8
wajahat hussain Siddiqui :
AMEEN YA RUB UL ALAMEEN INSHALLAH ZAROOR JAZAKALLAH KHAIR SUBHANALLAH MASHAALLAH SUBHANALLAH MASHAALLAH SUBHANALLAH MASHAALLAH SUBHANALLAH MASHAALLAH SUBHANALLAH MASHAALLAH SUBHANALLAH MASHAALLAH SUBHANALLAH MASHAALLAH ALLHUMDULILLAH......
2026-05-28 21:23:45
1
Vicky🥰 :
beshak mere rab har cheez par qadar hai
2026-05-02 13:34:10
2
Muhammad Usman25 :
Beshak 🥰🥰🥰
2026-05-01 08:27:13
2
یحییٰ آرائیں :
بیشک سبحان اللّٰہ
2026-05-01 06:30:51
2
SohailAhmed8888 :
Ya Allah maire dil ki kafait aur zamana e badal day .. Ya Allah reham
2026-05-01 20:41:33
4
Sã®Da®_804 :
bashak ❤️🩹
2026-04-30 09:37:06
2
🇺🇸💸👑.USA.👑💸🇺🇲 :
hy mere Allah
2026-05-01 01:39:00
2
🕊️ :
Allah 💓
2026-05-05 04:41:16
1
Dilawar khan :
beshak
2026-05-01 11:43:47
2
Shahzain khan :
Beshak
2026-04-30 18:12:35
2
عتیق الرحمٰن ٹمن :
beshak 🥰
2026-05-01 16:44:13
2
Wasim khilji RYK :
Allah
2026-05-03 04:49:08
1
wafaq ali💖 :
allah❤️
2026-05-03 15:52:15
1
🔥it's. خٹک 🔥 :
beshak ❣️
2026-05-04 00:55:54
1
Ali :
La Taqnatooo mir Rahmatillaha..
2026-05-01 10:27:35
3
Zain Mehboob :
because Allah is give you better he know everything about you ✌️✌️
2026-04-29 11:42:56
4
(っ◔◡◔)っ ♥ اک عام سا لڑکا 🏃 ♥ :
ma Sha Allah ma copy kr skta ho
2026-04-30 09:42:03
2
mudassar Abbas :
سبحان اللہ ☺️☺️☺️
2026-04-29 19:06:27
2
To see more videos from user @itz_heeru, please go to the Tikwm homepage.
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🔽초보자도 할 수 있는 하체 운동 5가지🔽 🔸5 Beginner Lower Body Exercises | Easy Leg Routine for Quads, Glutes & Hamstrings🔥 1. 와이드 고블릿 스쿼트 (Wide Goblet Squat) - 발을 어깨너비보다 넓게 벌리고 발끝을 바깥으로 향한 뒤 내려가면 내전근(Adductors)의 자극이 강조되어 허벅지 안쪽과 힙 볼륨을 함께 키우는 데 효과적입니다. 2. 기본 고블릿 스쿼트 (Standard Goblet Squat) - 발을 어깨너비로 벌리고 덤벨을 가슴 앞에 잡은 뒤 내려가면 하체 전체(Lower Body Overall)를 균형 있게 자극할 수 있어 기본적인 하체 힘과 안정성을 만들기에 좋은 운동입니다. 3. 내로우 고블릿 스쿼트 (Narrow Goblet Squat) - 발을 어깨너비보다 좁게 모아 잡고 내려가면 허벅지 바깥쪽 외측광근(Outer Quads)의 자극이 더 강조되어 바깥 라인을 선명하게 만드는 데 효과적입니다. 4. 스티프 레그 데드리프트 (Stiff-Leg Deadlift) - 무릎을 살짝 구부린 채 덤벨을 허벅지 앞으로 내리며 상체를 숙이면 햄스트링(Hamstrings)과 둔근(Glutes)을 함께 자극해 뒤벅지와 힙 중심 하체 힘을 만드는 데 효과적입니다. 5. 덤벨 스플릿 스쿼트 (Dumbbell Split Squat) - 한 발을 앞으로 내딛고 앞다리 중심으로 무릎을 굽혀 내려가면 둔근(Glutes)과 대퇴사두근(Quadriceps)이 함께 활성화되어 하체 밸런스와 단측 힘을 강화하는 데 도움이 됩니다. 📌 루틴 가이드 - 3~4세트 / 10~12회 - 휴식 45~60초 #legs #quads #legworkout #legday #fitnesstips
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