تابع ....
التمرين الرابع
التمرين الخامس
التمرين السادس
D.R.A
•
تمارين أخرى لتقوية عضلات الظهر
الخطوات
1 - Warm up with 5 minutes of light cardio
2 - Choose a weight heavy enough that you can ONLY complete the desired number of reps. The last 2 should be difficult, but not impossible
3- Do this workout 3 or more times a week with a day of rest in between.
4 - Beginners - 1 set of 12-16 repetitions
5 - Intermediate/Advanced - 1-3 sets of 8-12 repetitions
Note: In these demonstrations, I'm using a BOSU ball. If you
don't have one, you can use a step, floor, bench or stability ball ]
التمرين الآول
Bicep Curl/Overhead Press
تابع .....
الخطوات
1 - Warm up with 5 minutes of light cardio
2 - Choose a weight heavy enough that you can ONLY complete the desired number of reps. The last 2 should be difficult, but not impossible
3- Do this workout 3 or more times a week with a day of rest in between.
4 - Beginners - 1 set of 12-16 repetitions
5 - Intermediate/Advanced - 1-3 sets of 8-12 repetitions
Note: In these demonstrations, I'm using a BOSU ball. If you
don't have one, you can use a step, floor, bench or stability ball ]
التمرين الآول
Bicep Curl/Overhead Press
تابع .....
الصفحة الأخيرة
التمرين الأول
التمرين الثاني
التمرين الثالث
تابع ....