تمارين لتصغير و شد الصدر المترهل
التمرين الأول
Chest Press
Lie on a bench or floor with abs contracted, back flat against the bench. Begin with weights straight up over chest, elbows slightly bent. Bend the elbows and lower arms no lower than shoulders (arms should look like a goal post). Contract the chest and push arms up, but don't allow weights to touch at the top.
Set 1 - 14 reps, light weight
- 1 -
- 2 -
التمرين الثاني
Bilateral Row
Stand with feet hip-width apart and bend at the waist until torso is parallel to the floor (or higher, if it hurts your back). Keep abs contracted to protect the back and bend arms, pulling elbow up to the rib cage while contracting the lat muscles. Lower and repeat. Do this one arm at a time if you find this too hard on your back
Set 1 - 14 reps, light weight
- 1 -
- 2 -
تابع ......
D.R.A
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تمارين لتصغير و شد الصدر المترهل
التمرين الثالث
Lateral Raise
Stand or sit, holding weights with arms bent, elbows at 90 degree angles, palms facing each other. Keeping elbows bent, contract shoulders to lift arms straight out to the sides to shoulder level. Lower and repeat.
Set 1 - 14 reps, light weight
- 1 -
- 2 -
التمرين الرابع
Tricep Kickbacks
Stand with fit hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight). Begin with elbows bent and pulled up to ribcage. Tighten the triceps and straighten the elbow, bringing weights up behind you. Lower back down and repeat
Set 1 - 14 reps, light weight
- 1 -
- 2 -
( تذكري .... البطن دائما مشدود إلى الداخل)
التمرين الثالث
Lateral Raise
Stand or sit, holding weights with arms bent, elbows at 90 degree angles, palms facing each other. Keeping elbows bent, contract shoulders to lift arms straight out to the sides to shoulder level. Lower and repeat.
Set 1 - 14 reps, light weight
- 1 -
- 2 -
التمرين الرابع
Tricep Kickbacks
Stand with fit hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight). Begin with elbows bent and pulled up to ribcage. Tighten the triceps and straighten the elbow, bringing weights up behind you. Lower back down and repeat
Set 1 - 14 reps, light weight
- 1 -
- 2 -
( تذكري .... البطن دائما مشدود إلى الداخل)
أختى العزيزة D.R.A شكرا جزيلا على الموضوع المتميز و أنا بأمس الحاجة إلى تمارين
1- لشد الجلد المترهل أسفل الذراع .
2- شد الجزء الداخلى من الفخذ .
1- لشد الجلد المترهل أسفل الذراع .
2- شد الجزء الداخلى من الفخذ .
الصفحة الأخيرة
طبعاً تحتاجين فترة علشان تعرفين وزن الأثقال المناسب بس عني
شخصياً ما أستخدم أكثر من 2 كيلو
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