@pancendewe:

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Monday 07 September 2026 15:47:09 GMT
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_dfkkk
I'm D E S T I A :
loo sing sante min
2026-09-07 16:53:12
1
abcd_defghijk
Jerrr :
jan ra iso santay tenan
2026-09-07 16:49:58
43
haysrinii
fika๐ŸŒท :
merem e angel
2026-09-07 17:41:48
18
zex.ag2
76 APPEL๐ŸŽ :
p adu jam 01. 06
2026-09-07 18:06:33
8
ocidaja_20
๐•†โ„‚๐•€๐”ป_๐•Š๐”ธ๐•๐”ธ๐Ÿ•Š๏ธ :
iseh do urep ta?
2026-09-07 18:25:55
5
zakia_chan02
~๐ค๐ฒ๐ฒ :
jaga bumi boss๐Ÿ—ฟ
2026-09-07 17:31:31
9
tia.ff6776
tiaww_โœŒ๐Ÿป :
ett santaaiii
2026-09-07 17:00:27
6
akbaraltop
Altop Akbar :
01.24
2026-09-07 18:24:26
2
hetierv
someone in 21 :
ya maap๐Ÿ˜ญ
2026-09-07 17:55:23
2
laazzzselxy
^La'zzz^ :
busetttt
2026-09-07 17:34:39
1
fuckwni
iv4n :
la anu
2026-09-07 18:39:03
0
cfe_ltte
โ‹†เญจเญงหšmแฅฒ๐—แฅดาปแฅฃแฅฒ๐—๐—แต•ฬˆแฐ” :
ayooo absen yang masih scroll
2026-09-07 18:22:09
0
kauk.gank
Piss!!๐ŸŒ :
nggeh.
2026-09-07 18:53:44
0
hambaallahhh991
๐‘…๐ด๐ท๐ธ๐‘ ๐’ฆ๐ป๐ด๐‘€๐ผ๐ท :
ampuuunn๐Ÿคฃ๐Ÿคฃ
2026-09-07 18:23:14
0
nggktauakusiapa_
๐–ฃ‚๏ธŽ :
bwayohhhh
2026-09-07 18:05:58
0
helloelisay
e :
2026-09-07 18:00:47
0
rilzz_tzy1
rilzzโ›ฅ :
op aee
2026-09-07 18:58:16
1
nuril.rilll
๐’“๐’Š๐’๐’โ€ข๐“ฅ๐“ฒ๐“ซ๐“ฎ๐“ผ :
otw
2026-09-07 18:06:30
0
rafa.ibni0
@celengz๐Ÿ…ฐ๏ธz :
pertama mas
2026-09-07 15:59:12
0
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Other Videos

๐Ÿ”ฝ์–ด๊นจ ์ „์ฒด ๋ณผ๋ฅจ์„ ํ‚ค์šธ ์ˆ˜ ์žˆ๋Š” ์šด๋™ 6๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ6 dumbbell shoulder exercises | build bigger & rounder shoulders๐Ÿ”ฅ 1. ๋ค๋ฒจ ์‚ฌ์ด๋“œ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(dumbbell side lateral raise) - ํŒ”๊ฟˆ์น˜๋ฅผ ์‚ด์ง ๊ตฝํžˆ๊ณ  ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ๋ฐ€์–ด ์˜ฌ๋ฆฌ๋ฉด ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 2. ๋ค๋ฒจ ์˜ค๋ฒ„ํ—ค๋“œ ํ”„๋ ˆ์Šค(dumbbell overhead press) - ๋ค๋ฒจ์„ ์–‘ ์–ด๊นจ ์˜†์—์„œ ๋จธ๋ฆฌ ์œ„๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)์™€ ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 3. ๋ค๋ฒจ ํ”„๋ก ํŠธ ๋ ˆ์ด์ฆˆ(dumbbell front raise) - ์ƒ์ฒด๋ฅผ ๊ณ ์ •ํ›„ ๋ค๋ฒจ์„ ์ƒ์ฒด ์•ž์œผ๋กœ ๋“ค์–ด ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 4. ๋ค๋ฒจ ํˆฌ์•” ํ”„๋ก ํŠธ ํ”„๋ ˆ์Šค(dumbbell two-arm front press) - ์–‘์†์œผ๋กœ ๋ค๋ฒจ์„ ์žก๊ณ  ๊ฐ€์Šด ์•ž์—์„œ ์ „๋ฐฉ๊ณผ ์œ„์ชฝ์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 5. ๋ค๋ฒจ ๋ฒคํŠธ์˜ค๋ฒ„ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(dumbbell bent-over lateral raise) - ์ƒ์ฒด๋ฅผ ์ˆ™์ธํ›„ ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ํ›„๋ฉด ์–ด๊นจ(rear delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 6. ๋ค๋ฒจ ์•„๋†€๋“œ ํ”„๋ ˆ์Šค(dumbbell arnold press) - ๋ค๋ฒจ์„ ๋ฐ”๊นฅ์ชฝ์œผ๋กœ ํšŒ์ „ํ•˜๋ฉฐ ๋จธ๋ฆฌ ์œ„๋กœ ๋ฐ€์–ด ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)์™€ ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. - ๊ฐ ์šด๋™ 10-15ํšŒ ร— 3-4์„ธํŠธ  ํœด์‹ 45-60์ดˆ #shoulders #shoulder #gymtips #shoulderworkout #dumbbellworkout
๐Ÿ”ฝ์–ด๊นจ ์ „์ฒด ๋ณผ๋ฅจ์„ ํ‚ค์šธ ์ˆ˜ ์žˆ๋Š” ์šด๋™ 6๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ6 dumbbell shoulder exercises | build bigger & rounder shoulders๐Ÿ”ฅ 1. ๋ค๋ฒจ ์‚ฌ์ด๋“œ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(dumbbell side lateral raise) - ํŒ”๊ฟˆ์น˜๋ฅผ ์‚ด์ง ๊ตฝํžˆ๊ณ  ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ๋ฐ€์–ด ์˜ฌ๋ฆฌ๋ฉด ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 2. ๋ค๋ฒจ ์˜ค๋ฒ„ํ—ค๋“œ ํ”„๋ ˆ์Šค(dumbbell overhead press) - ๋ค๋ฒจ์„ ์–‘ ์–ด๊นจ ์˜†์—์„œ ๋จธ๋ฆฌ ์œ„๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)์™€ ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 3. ๋ค๋ฒจ ํ”„๋ก ํŠธ ๋ ˆ์ด์ฆˆ(dumbbell front raise) - ์ƒ์ฒด๋ฅผ ๊ณ ์ •ํ›„ ๋ค๋ฒจ์„ ์ƒ์ฒด ์•ž์œผ๋กœ ๋“ค์–ด ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 4. ๋ค๋ฒจ ํˆฌ์•” ํ”„๋ก ํŠธ ํ”„๋ ˆ์Šค(dumbbell two-arm front press) - ์–‘์†์œผ๋กœ ๋ค๋ฒจ์„ ์žก๊ณ  ๊ฐ€์Šด ์•ž์—์„œ ์ „๋ฐฉ๊ณผ ์œ„์ชฝ์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 5. ๋ค๋ฒจ ๋ฒคํŠธ์˜ค๋ฒ„ ๋ ˆํ„ฐ๋Ÿด ๋ ˆ์ด์ฆˆ(dumbbell bent-over lateral raise) - ์ƒ์ฒด๋ฅผ ์ˆ™์ธํ›„ ๋ค๋ฒจ์„ ์–‘์˜†์œผ๋กœ ์˜ฌ๋ฆฌ๋ฉด ํ›„๋ฉด ์–ด๊นจ(rear delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. 6. ๋ค๋ฒจ ์•„๋†€๋“œ ํ”„๋ ˆ์Šค(dumbbell arnold press) - ๋ค๋ฒจ์„ ๋ฐ”๊นฅ์ชฝ์œผ๋กœ ํšŒ์ „ํ•˜๋ฉฐ ๋จธ๋ฆฌ ์œ„๋กœ ๋ฐ€์–ด ์˜ฌ๋ฆฌ๋ฉด ์ „๋ฉด ์–ด๊นจ(front delts)์™€ ์ธก๋ฉด ์–ด๊นจ(lateral delts)๊ฐ€ ์ž๊ทน๋ฉ๋‹ˆ๋‹ค. - ๊ฐ ์šด๋™ 10-15ํšŒ ร— 3-4์„ธํŠธ ํœด์‹ 45-60์ดˆ #shoulders #shoulder #gymtips #shoulderworkout #dumbbellworkout

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