@x004bella: عيني هاي الحمصية 😍

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Saturday 30 May 2026 02:18:57 GMT

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حَـ ناشة🌷 :

احبة بس حلووة🤣❤

2026-05-30 15:47:24

169

ر :

اويلي يالجمال وجمال الاغراض بدون تصبغات واللون متوحد 💗💗💗💗

2026-05-30 19:58:24

68

داريـن🎀👀 :

أحـبه حمـص👍🏻🤙🏻

2026-05-31 21:35:16

30

💋✨️تالا✨️💋 :

من عنا حمصيه🥰🥰🥰🥰 💋💋💋💋💋💋💋

2026-06-03 10:27:22

9

ُجَـمِـﯾلة :

بعين الله المشكلة حلوة

2026-05-30 11:51:26

50

sho.3 :

احبات بلادي

2026-06-01 19:31:28

7

e_saleh77 :

فصحتينا

2026-06-01 11:41:17

5

𝒜𝑀𝒥𝒜𝒟 🇸🇾 :

الاحبه شخصاً

2026-06-01 17:47:01

5

مَـلاذ . :

بدي 😭

2026-05-31 14:22:37

9

shahed💚 :

شو لون العدسات

2026-05-30 20:58:32

5

عبد العزيز :

خيرنا لغيرنا💔

2026-05-30 15:39:42

21

3𝒜ℬ𝒪 :

دخيل الوطن و منتجاتو♥️😂

2026-05-30 08:42:34

23

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Malaysia terus mengukuhkan kedudukannya di persada antarabangsa apabila diiktiraf sebagai model global dalam pengurusan bencana. Pengiktirafan ini mencerminkan keupayaan negara dalam merangka strategi menyeluruh yang melibatkan kesiapsiagaan, tindak balas pantas serta pemulihan pascabencana yang tersusun dan berkesan. Kejayaan tersebut didorong oleh kerjasama pelbagai agensi kerajaan, pasukan keselamatan, badan bukan kerajaan serta komuniti setempat yang memainkan peranan penting dalam menghadapi sebarang krisis. Pendekatan bersepadu ini memastikan setiap peringkat pengurusan bencana dilaksanakan secara sistematik dan mampu meminimumkan risiko serta kerugian. Pengiktirafan di peringkat global ini bukan sahaja meningkatkan reputasi Malaysia, malah membuka peluang untuk berkongsi kepakaran dan amalan terbaik dengan negara lain. Ia sekali gus mengukuhkan komitmen Malaysia dalam memperkasakan keupayaan pengurusan bencana demi keselamatan rakyat dan kestabilan negara. #malaysiamadani #madanibekerja #nadma #malaysia

Malaysia terus mengukuhkan kedudukannya di persada antarabangsa apabila diiktiraf sebagai model global dalam pengurusan bencana. Pengiktirafan ini mencerminkan keupayaan negara dalam merangka strategi menyeluruh yang melibatkan kesiapsiagaan, tindak balas pantas serta pemulihan pascabencana yang tersusun dan berkesan. Kejayaan tersebut didorong oleh kerjasama pelbagai agensi kerajaan, pasukan keselamatan, badan bukan kerajaan serta komuniti setempat yang memainkan peranan penting dalam menghadapi sebarang krisis. Pendekatan bersepadu ini memastikan setiap peringkat pengurusan bencana dilaksanakan secara sistematik dan mampu meminimumkan risiko serta kerugian. Pengiktirafan di peringkat global ini bukan sahaja meningkatkan reputasi Malaysia, malah membuka peluang untuk berkongsi kepakaran dan amalan terbaik dengan negara lain. Ia sekali gus mengukuhkan komitmen Malaysia dalam memperkasakan keupayaan pengurusan bencana demi keselamatan rakyat dan kestabilan negara. #malaysiamadani #madanibekerja #nadma #malaysia

#اختي_حياتي 🥹🫂

#اختي_حياتي 🥹🫂

Most swimmers focus on their arms when they want to swim faster. What’s often overlooked is that the ankles are often the limiting factor, and no amount of pull work fixes a kick that cannot point. The foot in freestyle acts like a fin. A fin only generates propulsion when it is extended and can sweep through a full range of motion. A swimmer with stiff ankles cannot fully plantarflex, meaning the foot stays partially upright throughout the kick. Instead of pushing water backward, it pushes water downward, which creates drag rather than propulsion and forces the legs deeper to compensate. The range of motion needed is significant. Elite freestyle swimmers typically achieve around 70 degrees of plantarflexion. The average person who has spent years walking and running in shoes sits closer to 40. That gap does not close through swimming alone. It closes through consistent, deliberate ankle stretching done on land. The good news is that ankle flexibility responds well to training. Simple interventions done daily, sitting back on the heels with the tops of the feet flat on the floor, or gentle passive stretching of the ankle into plantarflexion, produce measurable improvements within weeks. Swimmers who address this directly often notice the kick feeling lighter and more connected almost immediately. A useful test is to lie face down on a flat surface and point both feet as hard as possible. If the tops of the feet cannot approach parallel with the floor, ankle flexibility is limiting the kick regardless of how strong the legs are. Technical fact: Freestyle propulsion from the kick requires plantarflexion angles of approximately 70 degrees to generate effective thrust. Reduced ankle mobility limits the foot’s ability to act as a propulsive surface, redirects kick force downward rather than backward, and increases drag through deeper leg displacement. Ankle flexibility is trainable through targeted stretching and improves independently of swimming volume. The kick starts at the ankle. If that joint does not move, nothing above it matters.

Most swimmers focus on their arms when they want to swim faster. What’s often overlooked is that the ankles are often the limiting factor, and no amount of pull work fixes a kick that cannot point. The foot in freestyle acts like a fin. A fin only generates propulsion when it is extended and can sweep through a full range of motion. A swimmer with stiff ankles cannot fully plantarflex, meaning the foot stays partially upright throughout the kick. Instead of pushing water backward, it pushes water downward, which creates drag rather than propulsion and forces the legs deeper to compensate. The range of motion needed is significant. Elite freestyle swimmers typically achieve around 70 degrees of plantarflexion. The average person who has spent years walking and running in shoes sits closer to 40. That gap does not close through swimming alone. It closes through consistent, deliberate ankle stretching done on land. The good news is that ankle flexibility responds well to training. Simple interventions done daily, sitting back on the heels with the tops of the feet flat on the floor, or gentle passive stretching of the ankle into plantarflexion, produce measurable improvements within weeks. Swimmers who address this directly often notice the kick feeling lighter and more connected almost immediately. A useful test is to lie face down on a flat surface and point both feet as hard as possible. If the tops of the feet cannot approach parallel with the floor, ankle flexibility is limiting the kick regardless of how strong the legs are. Technical fact: Freestyle propulsion from the kick requires plantarflexion angles of approximately 70 degrees to generate effective thrust. Reduced ankle mobility limits the foot’s ability to act as a propulsive surface, redirects kick force downward rather than backward, and increases drag through deeper leg displacement. Ankle flexibility is trainable through targeted stretching and improves independently of swimming volume. The kick starts at the ankle. If that joint does not move, nothing above it matters.

#xuhuong ❤️🥰

#xuhuong ❤️🥰

#sheikhxasanwajiandfahadyasiin #fyp #

#sheikhxasanwajiandfahadyasiin #fyp #

🫩🫩#fypシ #famous #paratodoelmundo

🫩🫩#fypシ #famous #paratodoelmundo

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