@donasitolongpak: ๐Ÿ”ฅ Aksi Gila Sopir Bus, Bikin Warga Teriak Panik! #trendingshorts #4u #shortsvideo #shortsviral #masukberanda

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ekosusanto5547
๐•จ๐• ๐•Ÿ๐•˜ ๐•Ÿ๐••๐•–๐•ค๐•  :
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2025-10-27 12:34:52
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2025-10-27 12:43:27
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aziz.salwa3
Aziz Salwa :
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2025-11-22 14:33:13
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user941777127 :
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2025-11-22 10:28:58
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Jahid :
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Tryart Moko :
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belindamisheck :
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nursusiyanti02
RAFAshop..hapy shoping :
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sumariyati :
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2025-10-28 10:39:03
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Penyayangmu :
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2025-10-28 02:09:11
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๐Ÿ”ฝ๋ฐ์ผ๋ฆฌ ์–ด๊นจ์šด๋™(Shoulder Workout) 5๊ฐ€์ง€ ๋ฃจํ‹ด ๐Ÿ”ฅ๐Ÿ”ฝ ๐Ÿ”ธDaily Shoulder Workout โ€“ 5 Moves for Full Delt Activation๐Ÿ”ฅ 1. ๋น„ํ•˜์ธ๋“œ๋„ฅ ํ”„๋ ˆ์Šค(Behind-the-Neck Press) - ๋ฐ”๋ฅผ ๋จธ๋ฆฌ ๋’ค์—์„œ ๋ˆŒ๋Ÿฌ ์ „ยท์ธก๋ฉด ์‚ผ๊ฐ๊ทผ(Front & Lateral Delts)์„ ๊ฐ•ํ•˜๊ฒŒ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. ์–ด๊นจ ํญ์„ ๋„“ํžˆ๊ณ  ์ƒ์ฒด ํ”„๋ ˆ์ž„์„ ํ‚ค์šฐ๋Š” ๋ฐ ํšจ๊ณผ์ ์ด๋ฉฐ, ๊ฐ€๋™ ๊ฐ€๋Šฅํ•œ ๋ฒ”์œ„ ์•ˆ์—์„œ ์ฒœ์ฒœํžˆ ์ˆ˜ํ–‰ํ•˜๋ฉด ๋ถ€์ƒ ์œ„ํ—˜์„ ์ค„์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. 2. ์–ธ๋”๊ทธ๋ฆฝ ์ˆ„๋”ํ”„๋ ˆ์Šค(Underhand Shoulder Press) - ์†๋ฐ”๋‹ฅ์ด ์œ„๋ฅผ ํ–ฅํ•œ ์–ธ๋”๊ทธ๋ฆฝ์œผ๋กœ ๋ˆŒ๋Ÿฌ ์ „๋ฉด ์‚ผ๊ฐ๊ทผ(Front Delts)์„ ๊นŠ๊ฒŒ ์ˆ˜์ถ•ํ•ฉ๋‹ˆ๋‹ค. ์‚ผ๋‘ ๊ฐœ์ž…๋„ ๋†’์•„ ๋ฐ€๊ธฐ ๋™์ž‘์ด ์•ˆ์ •์ ์ด๋ฉฐ ์–ด๊นจ ์•ž๋ผ์ธ์„ ์„ ๋ช…ํ•˜๊ฒŒ ๋งŒ๋“ค๊ธฐ์— ์ข‹์Šต๋‹ˆ๋‹ค. 3 ์ผ€์ด๋ธ” ์—…๋ผ์ดํŠธ ๋กœ์šฐ(Cable Upright Row) - ์ผ€์ด๋ธ”์„ ์•„๋ž˜์—์„œ ์œ„๋กœ ๋Œ์–ด์˜ฌ๋ ค ์Šน๋ชจ๊ทผ(Upper Traps) ๊ณผ ์ธก๋ฉด ์‚ผ๊ฐ๊ทผ(Lateral Delts)์„ ๊ฐ•ํ•˜๊ฒŒ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. ์Šน๋ชจ๊ทผ ์œ—๋ผ์ธ์„ ํ‚ค์›Œ ์–ด๊นจ๊ฐ€ ๋” ์ปค ๋ณด์ด๊ณ  ์ƒ์ฒด๊ฐ€ ๋„“์–ด ๋ณด์ด๋Š” ์‹œ๊ฐ์  ํšจ๊ณผ๊ฐ€ ๋›ฐ์–ด๋‚ฉ๋‹ˆ๋‹ค. 4. ์ผ€์ด๋ธ” ํ”„๋ก ํŠธ ๋ ˆ์ด์ฆˆ(Cable Front Raise) - ์ผ€์ด๋ธ”์„ ์•ž์œผ๋กœ ๋“ค์–ด ์˜ฌ๋ ค ์ „๋ฉด ์‚ผ๊ฐ๊ทผ(Front Delts) ์„ ์„ ๋ช…ํ•˜๊ฒŒ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. ์žฅ๋ ฅ์ด ์ผ์ •ํ•˜๊ฒŒ ์œ ์ง€๋ผ ํ”„๋ก ํŠธ ๋ธํŠธ์˜ ๋ชจ์–‘์„ ์žก๊ณ  ์•ž๋ผ์ธ์„ ๊ฐ•์กฐํ•˜๋Š” ๋ฐ ๋งค์šฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 5. ํŽ˜์ด์Šค ํ’€(Face Pull) - ๋กœํ”„๋ฅผ ์–ผ๊ตด ๋ฐฉํ–ฅ์œผ๋กœ ๋‹น๊ฒจ ํ›„๋ฉด ์‚ผ๊ฐ๊ทผ(Rear Delts)๊ณผ ์–ด๊นจ ์•ˆ์ •๊ทผ์„ ๊ฐ•ํ™”ํ•ฉ๋‹ˆ๋‹ค. ๊ตฝ์€ ์–ด๊นจ ์˜ˆ๋ฐฉ, ๊ฒฌ๊ฐ‘ ์ปจํŠธ๋กค ํ–ฅ์ƒ, ํ›„๋ฉด ๋ผ์ธ ์žก๊ธฐ๊นŒ์ง€ ํ•„์ˆ˜์ ์ธ ๋ฐธ๋Ÿฐ์Šค ์šด๋™์ž…๋‹ˆ๋‹ค. ๐Ÿ“Œ ๋ฃจํ‹ด ๊ฐ€์ด๋“œ โ€ข ๊ฐ 3โ€“4์„ธํŠธ / 12โ€“15ํšŒ โ€ข ํœด์‹ 45โ€“60์ดˆ #shoulderworkout #delts #shoulderday #shoulderpress #fitnesstip
๐Ÿ”ฝ๋ฐ์ผ๋ฆฌ ์–ด๊นจ์šด๋™(Shoulder Workout) 5๊ฐ€์ง€ ๋ฃจํ‹ด ๐Ÿ”ฅ๐Ÿ”ฝ ๐Ÿ”ธDaily Shoulder Workout โ€“ 5 Moves for Full Delt Activation๐Ÿ”ฅ 1. ๋น„ํ•˜์ธ๋“œ๋„ฅ ํ”„๋ ˆ์Šค(Behind-the-Neck Press) - ๋ฐ”๋ฅผ ๋จธ๋ฆฌ ๋’ค์—์„œ ๋ˆŒ๋Ÿฌ ์ „ยท์ธก๋ฉด ์‚ผ๊ฐ๊ทผ(Front & Lateral Delts)์„ ๊ฐ•ํ•˜๊ฒŒ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. ์–ด๊นจ ํญ์„ ๋„“ํžˆ๊ณ  ์ƒ์ฒด ํ”„๋ ˆ์ž„์„ ํ‚ค์šฐ๋Š” ๋ฐ ํšจ๊ณผ์ ์ด๋ฉฐ, ๊ฐ€๋™ ๊ฐ€๋Šฅํ•œ ๋ฒ”์œ„ ์•ˆ์—์„œ ์ฒœ์ฒœํžˆ ์ˆ˜ํ–‰ํ•˜๋ฉด ๋ถ€์ƒ ์œ„ํ—˜์„ ์ค„์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. 2. ์–ธ๋”๊ทธ๋ฆฝ ์ˆ„๋”ํ”„๋ ˆ์Šค(Underhand Shoulder Press) - ์†๋ฐ”๋‹ฅ์ด ์œ„๋ฅผ ํ–ฅํ•œ ์–ธ๋”๊ทธ๋ฆฝ์œผ๋กœ ๋ˆŒ๋Ÿฌ ์ „๋ฉด ์‚ผ๊ฐ๊ทผ(Front Delts)์„ ๊นŠ๊ฒŒ ์ˆ˜์ถ•ํ•ฉ๋‹ˆ๋‹ค. ์‚ผ๋‘ ๊ฐœ์ž…๋„ ๋†’์•„ ๋ฐ€๊ธฐ ๋™์ž‘์ด ์•ˆ์ •์ ์ด๋ฉฐ ์–ด๊นจ ์•ž๋ผ์ธ์„ ์„ ๋ช…ํ•˜๊ฒŒ ๋งŒ๋“ค๊ธฐ์— ์ข‹์Šต๋‹ˆ๋‹ค. 3 ์ผ€์ด๋ธ” ์—…๋ผ์ดํŠธ ๋กœ์šฐ(Cable Upright Row) - ์ผ€์ด๋ธ”์„ ์•„๋ž˜์—์„œ ์œ„๋กœ ๋Œ์–ด์˜ฌ๋ ค ์Šน๋ชจ๊ทผ(Upper Traps) ๊ณผ ์ธก๋ฉด ์‚ผ๊ฐ๊ทผ(Lateral Delts)์„ ๊ฐ•ํ•˜๊ฒŒ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. ์Šน๋ชจ๊ทผ ์œ—๋ผ์ธ์„ ํ‚ค์›Œ ์–ด๊นจ๊ฐ€ ๋” ์ปค ๋ณด์ด๊ณ  ์ƒ์ฒด๊ฐ€ ๋„“์–ด ๋ณด์ด๋Š” ์‹œ๊ฐ์  ํšจ๊ณผ๊ฐ€ ๋›ฐ์–ด๋‚ฉ๋‹ˆ๋‹ค. 4. ์ผ€์ด๋ธ” ํ”„๋ก ํŠธ ๋ ˆ์ด์ฆˆ(Cable Front Raise) - ์ผ€์ด๋ธ”์„ ์•ž์œผ๋กœ ๋“ค์–ด ์˜ฌ๋ ค ์ „๋ฉด ์‚ผ๊ฐ๊ทผ(Front Delts) ์„ ์„ ๋ช…ํ•˜๊ฒŒ ์ž๊ทนํ•ฉ๋‹ˆ๋‹ค. ์žฅ๋ ฅ์ด ์ผ์ •ํ•˜๊ฒŒ ์œ ์ง€๋ผ ํ”„๋ก ํŠธ ๋ธํŠธ์˜ ๋ชจ์–‘์„ ์žก๊ณ  ์•ž๋ผ์ธ์„ ๊ฐ•์กฐํ•˜๋Š” ๋ฐ ๋งค์šฐ ํšจ๊ณผ์ ์ž…๋‹ˆ๋‹ค. 5. ํŽ˜์ด์Šค ํ’€(Face Pull) - ๋กœํ”„๋ฅผ ์–ผ๊ตด ๋ฐฉํ–ฅ์œผ๋กœ ๋‹น๊ฒจ ํ›„๋ฉด ์‚ผ๊ฐ๊ทผ(Rear Delts)๊ณผ ์–ด๊นจ ์•ˆ์ •๊ทผ์„ ๊ฐ•ํ™”ํ•ฉ๋‹ˆ๋‹ค. ๊ตฝ์€ ์–ด๊นจ ์˜ˆ๋ฐฉ, ๊ฒฌ๊ฐ‘ ์ปจํŠธ๋กค ํ–ฅ์ƒ, ํ›„๋ฉด ๋ผ์ธ ์žก๊ธฐ๊นŒ์ง€ ํ•„์ˆ˜์ ์ธ ๋ฐธ๋Ÿฐ์Šค ์šด๋™์ž…๋‹ˆ๋‹ค. ๐Ÿ“Œ ๋ฃจํ‹ด ๊ฐ€์ด๋“œ โ€ข ๊ฐ 3โ€“4์„ธํŠธ / 12โ€“15ํšŒ โ€ข ํœด์‹ 45โ€“60์ดˆ #shoulderworkout #delts #shoulderday #shoulderpress #fitnesstip

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