@ghadir_alaa: هل نسينا شيئاً ورائنا ؟ .. 🍃 #محمود_درويش #explorepage✨ #سوريا_تركيا #فولو_اكسبلور #عرب_تيك_تو #الشعب_الصيني_ماله_حل😂😂 #fyp #عراق #goodvibes #istanbul #مسلسلات_سورية #قلم_حمرة #شعروقصايد

الـغَـديــر 🤎

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Region: TR

Tuesday 17 December 2024 21:58:12 GMT

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Comments

SAAD :

شاعر الثورة محمود درويش.

2024-12-18 06:50:06

5

ملكه باأخلاقي❤👑❤ :

@ملكه باأخلاقي❤👑❤:نسينا قلوبنا معهم الم يقل الله ردو الامانات لي اهله ردو لنا قلوبنا اذا💔

2025-01-27 21:42:50

3

Roza Rouge :

تركنا فيك شهدائنا الذين نوصيك خيرا بهم

2024-12-19 19:25:40

4

Hajar :

و تركنا فيك خير ما فينا 😔

2024-12-24 23:29:34

1

F :

نسينا اشياء باهضة الثمن و هي الفرص في طاعة الله من قبل وان نفهم دين الله

2025-01-19 16:35:58

3

🌺 :

ياليتنا لم ننسى أبدا …

2025-01-01 12:15:51

2

user4255416530170 :

اه علا ما تركنا

2025-01-25 13:20:25

1

Elham Alhamid :

نسينا فيكي ارواح غادرت ولم تغادرنا 🥺☹️

2025-01-24 23:32:03

1

fadi abd al mahmoud :

تونس 🇹🇳

2025-01-15 07:40:12

1

علي عال :

نسينا تنفس القلب نعم

2025-01-09 11:00:42

1

Nora ♒︎ :

كيف يقول نعم🥺😩

2025-01-02 22:21:27

1

Taha Safar :

وااااووو 🥺🥺🥺

2024-12-31 01:13:35

1

امل الحياة :

نسينا تنفس القلب

2024-12-24 23:56:49

1

تلميذ الحياه :

نسينا انفسنا

2024-12-23 19:46:05

1

سلام مزوري :

درويشش💔

2024-12-22 21:18:33

1

Mohammad Almhb :

كل شي نسينا

2024-12-17 23:15:43

1

Mohamid :

👍🌹ابداع. وذوق عالي.

2025-02-01 08:58:55

0

RigMan :

❤❤❤

2024-12-22 22:13:45

1

pp :

💔🥺

2025-01-31 23:30:41

1

ahajsjskaj :

❤️❤️

2025-01-24 06:09:22

1

yesmin1976 :

💔💔💔

2025-01-20 19:18:08

1

Moatassem L Abu Khal :

😥😥😥

2024-12-30 20:27:40

1

alpeince max :

🥰🥰🥰

2024-12-19 20:44:45

1

alpeince max :

🥰🥰🥰

2024-12-18 18:21:22

1

kaltoumbenazizi2024 :

💔

2025-02-15 04:02:31

0

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Tick these boxes weekly to improve your performance on the pitch! - 1️⃣ refine technique - use drills to get comfortable in positions that you want to hit when you are sprinting - eg wall drills, a series 2️⃣ lift heavy - get strong in the gym to improve your force production and build muscle - eg 1-6 reps @ 85-100% of your 1RM 3️⃣ skill work - no use being an athletic freak if you can’t kick a ball - try to practice scenarios you will find yourself on the pitch ie don’t just stand still and hit frees if your not the free taker 4️⃣ plyometrics - build from extensive low intensity high volume plyos and progress to intensive plyos with higher intensity and less volume - 50-100 contacts per session eg if you do 5 sets of 10 pogo jumps that is 50 contacts 5️⃣ conditioning - develop the 3 different energy systems - ATP-PC: for short high intensity effort such as top speed sprinting with full recovery - keep rest high and volume low - Glycolytic: for longer, repeated but still high intensity efforts such as repeated sprint ability - intensity is high, rest is lower than full recovery and volume is a higher than max velocity sprinting (there are a few variables to consider hence the lack of specificity!) - Aerobic: low to moderate intensity, high volume. 6️⃣ speed - 1-3 sessions a week. 5-20m for acceleration, 20m+ for top speed. Rest 1 min for every 10m sprinted. 120-200m total volume for acceleration per session, 200-300m total volume for top speed per session. Perform when fresh. Quality over quantity. 7️⃣ bonus - follow me for more 😉

Tick these boxes weekly to improve your performance on the pitch! - 1️⃣ refine technique - use drills to get comfortable in positions that you want to hit when you are sprinting - eg wall drills, a series 2️⃣ lift heavy - get strong in the gym to improve your force production and build muscle - eg 1-6 reps @ 85-100% of your 1RM 3️⃣ skill work - no use being an athletic freak if you can’t kick a ball - try to practice scenarios you will find yourself on the pitch ie don’t just stand still and hit frees if your not the free taker 4️⃣ plyometrics - build from extensive low intensity high volume plyos and progress to intensive plyos with higher intensity and less volume - 50-100 contacts per session eg if you do 5 sets of 10 pogo jumps that is 50 contacts 5️⃣ conditioning - develop the 3 different energy systems - ATP-PC: for short high intensity effort such as top speed sprinting with full recovery - keep rest high and volume low - Glycolytic: for longer, repeated but still high intensity efforts such as repeated sprint ability - intensity is high, rest is lower than full recovery and volume is a higher than max velocity sprinting (there are a few variables to consider hence the lack of specificity!) - Aerobic: low to moderate intensity, high volume. 6️⃣ speed - 1-3 sessions a week. 5-20m for acceleration, 20m+ for top speed. Rest 1 min for every 10m sprinted. 120-200m total volume for acceleration per session, 200-300m total volume for top speed per session. Perform when fresh. Quality over quantity. 7️⃣ bonus - follow me for more 😉

Dáng chụp ảnh cho người hướng nội #vanriview #review #chupanh #dangchupanhdep #xuhuong #trending

Dáng chụp ảnh cho người hướng nội #vanriview #review #chupanh #dangchupanhdep #xuhuong #trending

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