@bes1jj: بكل الأعمار😂. #سودانيز_تيك_توك_مشاهير_السودان🇸🇩 #فله #fyp #ااشعب_الصيني_ماله_حل😂😂

BES

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Region: SA

Friday 30 October 2026 19:23:55 GMT

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Comments

A :

قاعده احاول القط السوداني العلمهم الكلام دا

2026-10-31 11:44:17

280

لمو❣️ :

سجمي ديل اتهكرو متين

2026-11-01 01:18:39

142

Sofy :

😭انتو شنو🤣🤣🤣

2026-10-31 08:51:19

118

وِجْدان :

فاهم غلط طال عمرك

2026-10-31 13:13:09

79

ورد البيلسان :

بنات صغار فعلا 😅

2026-11-01 06:39:01

13

fatima :

قومو حتو الغبار 💃🏼

2026-10-31 08:12:34

28

شادن. :

2009صغار

2026-10-31 09:51:51

11

u8j_r :

قومو حتو الغباااررر🤣🤣🤣🤣🤣

2026-10-30 19:35:09

42

سعاد🇸🇩🇴🇲 :

😂😂😂😂😂يليييي يلللليييي

2026-11-02 08:25:48

2

بسمة❣️ :

ماشاءالله زي الفشار

2026-11-01 14:26:26

5

hiba ✨ :

الاتنين اللابسين نظرات أصحاب الفكرة 😂

2026-11-02 19:13:05

0

غيمة :

احس بينهم باري تيوب بس ما عندي دليل

2026-10-31 19:49:32

5

SUHA 🌟 :

ايوااااا قومو حتو الغبااار 💃

2026-10-31 02:44:04

10

𝓣𝓪𝓰𝓪𝓵𝓲𝓮𝓪/تقليه🍸 :

ما شاء الله الأعمار كلها موجوده من ٢٠ لي ٤٠

2026-10-31 15:23:25

9

ساميةة🤎 :

نطالب من عشه ترجع وتغني نحنا اولاد صغار لانو الحكاية شكلها انبشقت والله

2026-10-31 18:03:03

5

Toto😌😇 :

2026-10-31 19:14:23

1

A :

2026-11-01 01:17:48

1

كاكاشي🤺 :

خارجين من بدري قلتو لي

2026-11-01 04:39:01

2

Tღ. :

2026-10-31 19:50:17

0

lele🍒 :

بموتتت لا انتو خاشين غلط هههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههههه

2026-11-02 02:28:49

1

🪽 :

حتيتو حت مابقيتو شي

2026-11-01 08:34:19

2

N💭💫 :

✨️بنات صغار✨️

2026-10-31 19:34:11

1

Jinan Siddig :

2026-10-31 17:47:49

1

📸 :

بنات!!!!!؟

2026-10-31 15:48:25

4

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🍑 Want to grow your glutes? You need to understand which muscles you’re actually training. Your glutes aren’t just one muscle. They’re made up of three main muscles that work together to shape your hips, build strength, and keep your lower body stable. And while you can’t completely isolate one part of your glutes, choosing different exercises can help emphasize different muscles and movement patterns. 🔥 Gluteus Maximus — Your Biggest Glute Muscle This is the largest muscle in your glutes and plays a major role in their overall size and shape. It’s responsible for powerful hip extension movements. Best exercises: Hip thrusts, Romanian deadlifts, squats, and glute bridges. 🍑 Gluteus Medius — Your Upper & Outer Glutes Located along the outer side of your hips, this muscle helps stabilize your pelvis and move your leg away from your body. Best exercises: Hip abductions, lateral band walks, side-lying leg raises, and single-leg exercises. 💪 Gluteus Minimus — Your Deep Hip Stabilizer This smaller muscle sits underneath the gluteus medius and supports hip stability, balance, and controlled movement. Best exercises: Cable hip abductions, side-lying leg raises, and controlled single-leg movements. Here’s what actually makes your glutes grow: ✅ Train your glutes 2–3 times per week. ✅ Focus on progressive overload by gradually increasing weight, reps, or training difficulty. ✅ Combine compound exercises with targeted isolation movements. ✅ Eat enough protein and total calories to support muscle growth. ✅ Allow sufficient recovery between challenging sessions. Remember, you don’t need 15 different glute exercises every workout. A few well-chosen movements, performed consistently with good technique, can produce excellent results. 📲 Workit App helps you take the guesswork out of training with personalized workout programs, nutrition plans, and progress tracking to support your fitness goals. 💛 Save this for your next glute day, and share it with someone who’s working on building stronger glutes! #GluteGrowth #GluteWorkout #StrengthTraining #GymTips #WorkitApp

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