@chicqvitaa_: cantik #cewekcantik #fypppoooopppppppppppppppppppppp #fypシ゚viral

꒰ ׅ ׄ ˓˓ 행운 𝓜!𝝹֟፝𐐨ׅꪗ𝐥ααᥕ ɞ

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Saturday 13 July 2024 13:29:29 GMT

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Comments

chirpieee ✧˖°🌷 :

misii habis dikirim sm cowok gue🙏🏻

2024-08-06 14:11:32

1392

𝒶𝒾𝓈𝓎𝒶𝒽 ೀ :

WEH MALUUU LAAAA 😭😭😭😭

2024-08-13 13:59:27

11

꒰ ׅ ׄ ˓˓ 행운 𝓜!𝝹֟፝𐐨ׅꪗ𝐥ααᥕ ɞ :

wehh fyp dongg terimakasih semuanyaa yang udah likee dan komen ❤💋💋

2024-08-10 08:48:56

6

verdyfaletta X-ray :

wih aku cantik nih

2024-07-19 04:16:33

1037

Queensha ainie :

gua be like pesek🗿🗿

2024-07-13 15:11:45

174

iqraaa saja :

gua cwok bang 🗿🗿

2024-08-06 11:44:16

105

arxnz :

btw gw cowok bang🗿

2024-08-05 14:27:55

42

Zhri508 :

Makasih,,btw..gw Lanang 🗿🗿🗿🗿🗿🗿🗿

2024-08-05 05:59:59

17

ପ ꒰⑅´ ˘𝒜 - ı๋𝗋ı๋𝗇 🧁🎀 」 :

tanggung jawab gw salting 😠🎀

2024-07-27 09:20:29

5

𝚊𝚑𝚊𝚗𝚜𝚢𝚊𝚑 :

hah gua cowok tp gpp dah 😁😁 gua cantik 😋😋😋

2024-08-08 06:02:52

14

🪐🪐 :

emangnya aku cantik yaa😃

2024-07-13 15:14:55

6

fika soft poken🎀 :

gw ga cantikkkk

2024-07-14 01:30:49

65

PP RITSUKI :

gue gak cantik kok

2024-07-13 15:06:37

10

louvender :

ka? makasii 😢💐

2024-07-13 15:28:12

178

𝓪 :

makasihh yg baca jga cantik🤩

2024-07-21 00:19:03

39

cipaa :

Maa Syaa Allah ciptaan tuhan tida pernah gagal✨🫂

2024-07-20 03:58:45

326

Heeseung gf's :

emg gw cntk ya? orang gw ga pernah di hargai

2024-07-20 03:11:43

15

DARRYL💫 :

aku cowok tapi gpp deh aku cantik

2024-08-15 06:19:24

6

Artikaaaa :

ini ngga ada yang mau tanggung jawab??? gua salting nihhh😭😭😭

2024-10-05 04:31:54

7

✩✮ :

hus hus sana lewatnya ke fyp dia

2024-08-08 10:08:53

19

⛃⃟ Ã𝖗𝖎𝖋 㟼 𓅃 :

pantas muka ku g ganteng ternyata muka ku cantik 🗿

2024-08-15 12:39:18

5

☆zila♡ :

masyaallah kak makasih😁💐🫠

2024-08-05 09:06:21

5

about you. :

tag cewe cantik kalian

2024-07-20 12:07:01

119

araaaa🌷 :

obat salting apa?😭

2024-08-08 10:24:20

10

~adz :

aku Lanang🗿🗿

2024-08-08 11:52:58

5

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If you train hard enough, for long enough, you’re going to experience setbacks and injuries. That’s one of the realities of competing and pushing your limits. The question become…what can we continue to train while working through them? In this case, I had an athlete who couldn’t sprint or jump for two weeks. We modified the training, kept working, and when he returned to sprinting, he ran one of his best times that season. One of the main tools we used was the bike. For shorter, acceleration oriented efforts Lower seat, higher resistance, aggressive efforts - 6–8 sec of maximal effort - 60-90 se recovery - 3 sets of 4–5 reps - 2–3 minutes between sets For longer, more max v/speed end esque efforts Higher seat, lower resistance - 20–25 sec of hard effort - 60 sec recovery - 3 sets of 4–5 reps - 2–3 minutes between sets We also shifted toward higher intensity strength training to maintain some of the high force stimulus we were missing from sprinting and jumping. Obviously, none of this perfectly replicates sprinting, but it allowed us to continue training some of the qualities we’d spent months developing. And these methods aren’t limited to injuries. They can also be useful when we want to reduce ground contacts or manage overall training loads. Athletes are going to get banged up. Sometimes what separates them is their ability to keep accumulating productive work when things aren’t going according to plan. As coaches, we need to understand the adaptations we’re chasing and find ways to keep training when circumstances change. If you want to see how I organize speed development… Speed Kills is my 8 week speed program with an 80 page eBook covering sprint mechanics, programming, and the reasoning behind the training. Used by over 1,400 coaches and athletes all over the world. Strength X Speed is my 12 week hybrid program and the same system I use myself, combining sprinting, jumping, strength training, hypertrophy, and conditioning. Both are linked in my bio #sportsinjury #sportsinjuries #speedworkout #speedtraining #sprinttraining

If you train hard enough, for long enough, you’re going to experience setbacks and injuries. That’s one of the realities of competing and pushing your limits. The question become…what can we continue to train while working through them? In this case, I had an athlete who couldn’t sprint or jump for two weeks. We modified the training, kept working, and when he returned to sprinting, he ran one of his best times that season. One of the main tools we used was the bike. For shorter, acceleration oriented efforts Lower seat, higher resistance, aggressive efforts - 6–8 sec of maximal effort - 60-90 se recovery - 3 sets of 4–5 reps - 2–3 minutes between sets For longer, more max v/speed end esque efforts Higher seat, lower resistance - 20–25 sec of hard effort - 60 sec recovery - 3 sets of 4–5 reps - 2–3 minutes between sets We also shifted toward higher intensity strength training to maintain some of the high force stimulus we were missing from sprinting and jumping. Obviously, none of this perfectly replicates sprinting, but it allowed us to continue training some of the qualities we’d spent months developing. And these methods aren’t limited to injuries. They can also be useful when we want to reduce ground contacts or manage overall training loads. Athletes are going to get banged up. Sometimes what separates them is their ability to keep accumulating productive work when things aren’t going according to plan. As coaches, we need to understand the adaptations we’re chasing and find ways to keep training when circumstances change. If you want to see how I organize speed development… Speed Kills is my 8 week speed program with an 80 page eBook covering sprint mechanics, programming, and the reasoning behind the training. Used by over 1,400 coaches and athletes all over the world. Strength X Speed is my 12 week hybrid program and the same system I use myself, combining sprinting, jumping, strength training, hypertrophy, and conditioning. Both are linked in my bio #sportsinjury #sportsinjuries #speedworkout #speedtraining #sprinttraining

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