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@irshu.993: awrii💀🪽❤️#foru #viralvideo #ynwmelly

IRSHU>³🐊
IRSHU>³🐊
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Wednesday 28 May 2025 09:51:08 GMT
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saqib99355
𝐀ziii & Saqi :
🫀Masha Allah irshad👀
2025-05-28 10:47:42
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haris.khan2991
Haris Khan :
I phone de 🥰🫣🫣
2025-05-28 10:28:02
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abdalali296
abdal ali :
🥰🥰
2025-06-02 15:52:57
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abdullak404
👑 ABDULLAH 👑 :
🥰🥰🥰
2025-05-30 05:38:09
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hizbullah_98
💔B - r _ o - k - e _n 💔 :
♥️♥️♥️
2025-05-29 20:09:14
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suliman7s
SulimaN 📿 :
🥰🥰🥰
2025-05-29 06:33:42
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.musakhan3
Musa :
🌸🌸🌸
2025-05-29 05:32:24
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nazmabibi570
😘Nazma love S😘 :
🥰🥰🥰
2025-05-29 02:13:25
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ihsan.ali3491
◦•●◉✿ 𝗦𝗜𝗚𝗠𝗔 ✿◉●•◦ :
🥰🥰🥰
2025-05-28 23:26:02
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abdulbasir0021
ABdul basir0021 :
🥰🥰🥰
2025-05-28 18:55:01
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ikhtishamkhan229
👑🥀 Alone boy 😞 😭 🥀👑 :
💔💔💔
2025-05-28 13:54:57
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satharsathar53
sajid pathan dir :
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2025-05-28 10:50:37
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haris.khan2991
Haris Khan :
❣️❣️
2025-05-28 10:28:04
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ismaeelkhan540
ismaeelkhan540 :
♥️♥️♥️
2025-05-28 10:00:05
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To build shelf-like glutes—the strong, lifted look where the upper glutes project outward and create definition—you need to train with a focus on glute hypertrophy, especially targeting the gluteus maximus and gluteus medius. This look comes from a combination of glute mass, upper glute development, and low enough body fat to reveal shape. The foundation of your training should include heavy compound lifts that train hip extension, such as: • Barbell hip thrusts – prioritize full hip extension and squeezing at the top. These are key for building the upper portion of the glutes. • Romanian deadlifts – focus on the stretch and control to load the glutes in the lengthened position. • Bulgarian split squats (glute-biased) – take a long stride and lean slightly forward to maximize glute involvement. • Step-ups – performed onto a high surface, pressing through the heel and driving the hip upward for upper glute engagement. To directly target the upper glutes and gluteus medius, add isolation movements like: • Cable or banded kickbacks at a high angle • Seated or standing hip abductions • Glute bridges with short range and high reps for a top contraction burn Train glutes 2–3 times per week, using a mix of 6–12 rep ranges for compound lifts and 12–20+ reps for isolation work. Include progressive overload, strong mind-muscle connection, and full range of motion. Combined with proper nutrition and recovery, this approach will help build volume and shape, especially in the upper glutes, to create that shelf-like look. Cr @islamyla.official #fitnessmodel #fitgirl #fitgirls #modelgirl #fitnessbabe #fitmodel #legday #training #trainingmotivation #legdayeveryday #gymgirl #gluteworkout #chestworkout #armworkout #bicepsworkout #shoulderworkout #beautifulgirl
To build shelf-like glutes—the strong, lifted look where the upper glutes project outward and create definition—you need to train with a focus on glute hypertrophy, especially targeting the gluteus maximus and gluteus medius. This look comes from a combination of glute mass, upper glute development, and low enough body fat to reveal shape. The foundation of your training should include heavy compound lifts that train hip extension, such as: • Barbell hip thrusts – prioritize full hip extension and squeezing at the top. These are key for building the upper portion of the glutes. • Romanian deadlifts – focus on the stretch and control to load the glutes in the lengthened position. • Bulgarian split squats (glute-biased) – take a long stride and lean slightly forward to maximize glute involvement. • Step-ups – performed onto a high surface, pressing through the heel and driving the hip upward for upper glute engagement. To directly target the upper glutes and gluteus medius, add isolation movements like: • Cable or banded kickbacks at a high angle • Seated or standing hip abductions • Glute bridges with short range and high reps for a top contraction burn Train glutes 2–3 times per week, using a mix of 6–12 rep ranges for compound lifts and 12–20+ reps for isolation work. Include progressive overload, strong mind-muscle connection, and full range of motion. Combined with proper nutrition and recovery, this approach will help build volume and shape, especially in the upper glutes, to create that shelf-like look. Cr @islamyla.official #fitnessmodel #fitgirl #fitgirls #modelgirl #fitnessbabe #fitmodel #legday #training #trainingmotivation #legdayeveryday #gymgirl #gluteworkout #chestworkout #armworkout #bicepsworkout #shoulderworkout #beautifulgirl
🌯🍗PIZZA KYCKLINGRULLAR🥓🧀 Lika god att ta med ut på språng som att njuta av hemma med hela familjen! Klicka på SPARA så hittar du enkelt receptet sen bland dina sparade inlägg🌟 RECEPT (10 RULLAR) 5 tunnbröd (surdeg) 1,5 dl (150 g) sweet chilisås (less sugar) 150 g mager ost 10 skivor (170 g) kycklingpålägg 100 g kycklingbacon 1 burk (170 g) champinjoner 50 g vitost (10%) Salladslök och chilisalt TOPPA MED 50 g mager ost INSTRUKTIONER Fyll tunnbröden och rulla ihop, dela sedan på mitten och placera i en springform. Grädda i ugn eller airfryer på 200 grader, ca 10 min. Makros/rulle: Ca 182 kcal 4 g fett 19 g kolhydrater 16 g protein
🌯🍗PIZZA KYCKLINGRULLAR🥓🧀 Lika god att ta med ut på språng som att njuta av hemma med hela familjen! Klicka på SPARA så hittar du enkelt receptet sen bland dina sparade inlägg🌟 RECEPT (10 RULLAR) 5 tunnbröd (surdeg) 1,5 dl (150 g) sweet chilisås (less sugar) 150 g mager ost 10 skivor (170 g) kycklingpålägg 100 g kycklingbacon 1 burk (170 g) champinjoner 50 g vitost (10%) Salladslök och chilisalt TOPPA MED 50 g mager ost INSTRUKTIONER Fyll tunnbröden och rulla ihop, dela sedan på mitten och placera i en springform. Grädda i ugn eller airfryer på 200 grader, ca 10 min. Makros/rulle: Ca 182 kcal 4 g fett 19 g kolhydrater 16 g protein


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ib: candynr._ #captainboy #hoangducduy #chiyeuminhanh #vairal #xh
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