@younaseharbadji: #capcut

Lounase auto ๐ŸŒ€
Lounase auto ๐ŸŒ€
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Saturday 31 October 2026 19:22:23 GMT
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4x.yaa
๐Ÿฆ :
ุญูŠุฏ ุญูŠุฏ ู…ูƒูŠู†ุฉ ุฌุงุช ๐Ÿ˜‰
2026-10-31 23:16:02
42
leith.akacha5
๐Ÿซ€๐Ÿ’ถ :
ูˆุณุน ูˆุณุน
2026-11-05 10:43:11
3
mohaghe22
mohagh22 :
ูƒูŠูุงู‡ ู†ุฎุฏู… ููŠุฏูŠูˆ ู‡ูƒ โค๏ธ
2026-11-05 22:11:10
2
sofi___.39
๐ดโ€™๐Ÿ‡ฉ๐Ÿ‡ช :
๐Ÿ”ฅโค๏ธ
2026-11-04 08:12:07
5
habibo.habibo77
Habibo Habibo :
2026-11-01 19:39:22
1
user3312371120150
user3312371120150 :
Yema wchbik wlidi knt ra9d w ttbsm wach knt tchof โค๏ธ๐Ÿ˜‚
2026-11-03 13:09:50
1
midomidoa341
Midoโœจ๏ธ :
2026-10-31 21:26:05
3
mohamed_256gudy
Boug :
2026-11-03 12:16:39
2
didounourdine
x__didou__x25 :
ูˆุงุด ุญูƒุงูŠุชูƒู… ู…ุนุง ู…ุณุชุงุฑ
2026-11-01 13:50:14
2
anasdjaafe
_An__as_๐Ÿ‡ฉ๐Ÿ‡ฟ_19 :
๐Ÿ˜‚๐Ÿบ
2026-11-03 09:03:20
3
1sle.m
Dexter ๐Ÿฆ… :
2026-11-02 14:03:53
2
2008ali.b
ALI ALI :
ู…ุณุชุงุฑ
2026-11-01 12:37:05
1
nabil_16_nabil
nabil nabil :
2026-11-01 21:12:03
1
_zaki_757
๐Ÿ‡ง๐Ÿ‡ณร”ร™ลžลžร€Mร€๐Ÿ‡ง๐Ÿ‡ณ :
2026-10-31 23:27:06
0
ademcheri8
ademโ„ข :
2026-11-05 09:35:19
0
abdou_mk_7r
Abdou _mk _7r :
2026-11-04 17:11:21
0
213mohamed.mohamed
๐Ÿ”ฑ ๐‘ด๐’๐’‰๐’‚๐’Ž๐’†๐’… โš”๏ธ :
2026-11-01 21:41:32
1
lokman__23
KAMANOโค๏ธโ€๐Ÿ”ฅ๐ŸŽถโœจ :
2026-11-03 17:15:05
0
yedtewif538
๐Ÿฆ…ใ€Ž๐“›๐“ž๐“ค๐“๐“จใ€๐Ÿฆ… :
๐Ÿคฃ๐Ÿฅฐ๐Ÿฅฐ
2026-11-03 18:13:37
0
mouadlargoo
mouad ๐Ÿค› :
2026-11-04 16:44:09
0
mansour.fethi8
Mansour Fethi :
2026-11-06 15:25:35
0
chinwi5832
โ™Ÿ๏ธCHINWI๐Ÿ‡ฎ๐Ÿ‡น :
2026-11-06 20:58:05
0
billal.255
Billo :
๐Ÿ”ฅโค๏ธ
2026-11-03 21:08:05
0
loukmantgv
ู„ู‚ู…ุง"ูซู†" :
ุชุจุงุน ุญุจูŠ ุชุจุงุน
2026-10-31 23:32:50
0
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Other Videos

๐Ÿ”ฝ๋ ˆ๊ทธํ”„๋ ˆ์Šค ๋ฐœ ์œ„์น˜๋ณ„ ํ•˜์ฒด ์ž๊ทน ๋ฃจํ‹ด 6๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ6 leg press foot positions build bigger & stronger legs๐Ÿ”ฅ 1. ์™€์ด๋“œ ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(wide-stance leg press) - ๋„“์€ ๋ฐœ ๊ฐ„๊ฒฉ์œผ๋กœ ๋ฐ€๋ฉด ๋‚ด์ „๊ทผ(adductors)์„ ์ค‘์‹ฌ์œผ๋กœ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. 2. ๋กœ์šฐ ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(low-foot-placement leg press) - ๋ฐœ์„ ๋ฐœํŒ ์•„๋ž˜์ชฝ์— ๋‘๊ณ  ๋ฐ€๋ฉด ํ—ˆ๋ฒ…์ง€ ์ „๋ฉด(front quads)์„ ๊ฐ•์กฐํ•ฉ๋‹ˆ๋‹ค. 3. ๋‚ด๋กœ์šฐ ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(narrow-stance leg press) - ์ข์€ ๋ฐœ ๊ฐ„๊ฒฉ์œผ๋กœ ๋ฐ€์–ด ์˜ฌ๋ฆฌ๋ฉด ์™ธ์ธก๊ด‘๊ทผ(vastus lateralis)์˜ ์ฐธ์—ฌ๋ฅผ ๋†’์ž…๋‹ˆ๋‹ค. 4. ๊ธฐ๋ณธ ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(standard-stance leg press) - ์–ด๊นจ๋„ˆ๋น„๋กœ ๋ฐœ์„ ๋‘๊ณ  ๋ฐ€์–ด ์˜ฌ๋ ค ๋Œ€ํ‡ด์‚ฌ๋‘๊ทผ๊ณผ ๋‘”๊ทผ(quadriceps & glutes)์„ ๊ท ํ˜• ์žˆ๊ฒŒ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. 5. ํ•˜์ด ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(high-foot-placement leg press) - ๋ฐœ์„ ๋ฐœํŒ ์œ„์ชฝ์— ๋‘๊ณ  ๋ฐ€์–ด ์˜ฌ๋ ค ๋‘”๊ทผ(glutes)์˜ ์ฐธ์—ฌ๋ฅผ ๋†’์ด๊ณ  ํ–„์ŠคํŠธ๋ง(hamstrings)๋„ ํ•จ๊ป˜ ์‚ฌ์šฉํ•ฉ๋‹ˆ๋‹ค. 6. ๋ ˆ๊ทธํ”„๋ ˆ์Šค ์นดํ”„ ๋ ˆ์ด์ฆˆ(leg press calf raise) - ์•ž๊ฟˆ์น˜๋กœ ๋ฐœํŒ์„ ๋ฐ€๋ฉฐ ๋ฐœ๋ชฉ์„ ๊ตฝํ˜”๋‹ค ํŽด์„œ ์ข…์•„๋ฆฌ(calves)๋ฅผ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. ๋ฃจํ‹ด ๊ฐ€์ด๋“œ - 3์„ธํŠธ / 10-15ํšŒ - ์„ธํŠธ ๊ฐ„ ํœด์‹ 60-90์ดˆ #legs #fitnesstips #legworkout #1๋ถ„์ง€์‹ #ํ‹ฑํ†ก์ง€์‹์ฝ˜ํ…Œ์ŠคํŠธ
๐Ÿ”ฝ๋ ˆ๊ทธํ”„๋ ˆ์Šค ๋ฐœ ์œ„์น˜๋ณ„ ํ•˜์ฒด ์ž๊ทน ๋ฃจํ‹ด 6๊ฐ€์ง€๐Ÿ”ฝ ๐Ÿ”ธ6 leg press foot positions build bigger & stronger legs๐Ÿ”ฅ 1. ์™€์ด๋“œ ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(wide-stance leg press) - ๋„“์€ ๋ฐœ ๊ฐ„๊ฒฉ์œผ๋กœ ๋ฐ€๋ฉด ๋‚ด์ „๊ทผ(adductors)์„ ์ค‘์‹ฌ์œผ๋กœ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. 2. ๋กœ์šฐ ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(low-foot-placement leg press) - ๋ฐœ์„ ๋ฐœํŒ ์•„๋ž˜์ชฝ์— ๋‘๊ณ  ๋ฐ€๋ฉด ํ—ˆ๋ฒ…์ง€ ์ „๋ฉด(front quads)์„ ๊ฐ•์กฐํ•ฉ๋‹ˆ๋‹ค. 3. ๋‚ด๋กœ์šฐ ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(narrow-stance leg press) - ์ข์€ ๋ฐœ ๊ฐ„๊ฒฉ์œผ๋กœ ๋ฐ€์–ด ์˜ฌ๋ฆฌ๋ฉด ์™ธ์ธก๊ด‘๊ทผ(vastus lateralis)์˜ ์ฐธ์—ฌ๋ฅผ ๋†’์ž…๋‹ˆ๋‹ค. 4. ๊ธฐ๋ณธ ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(standard-stance leg press) - ์–ด๊นจ๋„ˆ๋น„๋กœ ๋ฐœ์„ ๋‘๊ณ  ๋ฐ€์–ด ์˜ฌ๋ ค ๋Œ€ํ‡ด์‚ฌ๋‘๊ทผ๊ณผ ๋‘”๊ทผ(quadriceps & glutes)์„ ๊ท ํ˜• ์žˆ๊ฒŒ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. 5. ํ•˜์ด ์Šคํƒ ์Šค ๋ ˆ๊ทธํ”„๋ ˆ์Šค(high-foot-placement leg press) - ๋ฐœ์„ ๋ฐœํŒ ์œ„์ชฝ์— ๋‘๊ณ  ๋ฐ€์–ด ์˜ฌ๋ ค ๋‘”๊ทผ(glutes)์˜ ์ฐธ์—ฌ๋ฅผ ๋†’์ด๊ณ  ํ–„์ŠคํŠธ๋ง(hamstrings)๋„ ํ•จ๊ป˜ ์‚ฌ์šฉํ•ฉ๋‹ˆ๋‹ค. 6. ๋ ˆ๊ทธํ”„๋ ˆ์Šค ์นดํ”„ ๋ ˆ์ด์ฆˆ(leg press calf raise) - ์•ž๊ฟˆ์น˜๋กœ ๋ฐœํŒ์„ ๋ฐ€๋ฉฐ ๋ฐœ๋ชฉ์„ ๊ตฝํ˜”๋‹ค ํŽด์„œ ์ข…์•„๋ฆฌ(calves)๋ฅผ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. ๋ฃจํ‹ด ๊ฐ€์ด๋“œ - 3์„ธํŠธ / 10-15ํšŒ - ์„ธํŠธ ๊ฐ„ ํœด์‹ 60-90์ดˆ #legs #fitnesstips #legworkout #1๋ถ„์ง€์‹ #ํ‹ฑํ†ก์ง€์‹์ฝ˜ํ…Œ์ŠคํŠธ

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