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برنامج للمتقدمين لزيادة الأزوان والضخامه

07 أكتوبر 2021

بسم الله الرحمن الرحيم
جبت ليكو النهارده موضوع جديد بيتكلم عن برنامج المتقدمين للضخامه فقط

اليوم الأول صدر / ذراع
تمرينات الصدر
( بار مستقيم / بار مائل / دمبل مستقيم تضغيط / دمبل مائل تضغيط / فراشة / أوفر )
>تمرينات الذراع
( بار واسع / دمبل إرتكاز / دمبل تبادل / بار ضيق / دمبل squate / شاكوش )

اليوم الثانى راحة

اليوم الثالت ظهر / تريسيبس
تمرينات الظهر
(دمبل مرجحة / دمبل عمودى / دمبل تعريض / طرنبة واسع / طرنبة ضيق / بار واسع /بار ضيق معكوس )

تمرينات التريسيبس
( دمبل خلفى / دمبل فرنساوي / بار فرنساوي / متوازى / دمبل تعريض )

اليوم الرابع راحة

اليوم الخامس كتف كامل / ذراع
تمرينات الكتف
( بار خلفى / بار أمامى/ دمبل جانبى / دمبل امامى / مرجحة امامى / دمبل خلفية كتف / ترابيس بار سحب امامى / بار سحب خلفى / بار طحن )

تمرينات الذراع
( دمبل تيادل / دمبل إرتكاز / بار واسع / بار ضيق / بار إرتكاز على ماكينة الحصان / شاكوش )

اليوم السادس راحة

اليوم السابع أرجل / ترايسيبس
تمرينات الأرجل
( تسخين 5 فى 25 / سمانة (قدم 7) / سمانة (قدم8) / سمانة(قدم11) / أرجل خلفى / امامى / هاك خلفى / بار امامى / تمارين ستريتش

تمرينات التريسيبس
( دمبل خلفى / دمبل فرنساوي / بار فرنساوي / متوازى / دمبل تعريض )

أخر المواضيع من قسم : تمارين

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'sidepar', 'id': 'Label1'}, {'title': '\u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a', 'type': 'LinkList', 'sectionId': 'footer-social', 'id': 'LinkList2'}]}]); _WidgetManager._RegisterWidget('_PageListView', new _WidgetInfo('PageList1', 'pages', document.getElementById('PageList1'), {'title': 'Pages', 'links': [{'isCurrentPage': false, 'href': '#', 'title': '\u0645\u0646 \u0646\u062d\u0646'}, {'isCurrentPage': false, 'href': '#', 'title': '\u0627\u062a\u0635\u0644 \u0628\u0646\u0627'}, {'isCurrentPage': false, 'href': '#', 'title': '\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629'}, {'isCurrentPage': false, 'href': '#', 'title': '\u062a\u0635\u0645\u064a\u0645 \u0645\u0648\u0642\u0639 \u0648\u0648\u0631\u062f\u0628\u0631\u064a\u0633'}], 'mobile': false, 'showPlaceholder': true, 'hasCurrentPage': false}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList3', 'top-social-L', document.getElementById('LinkList3'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HeaderView', new _WidgetInfo('Header1', 'logo', document.getElementById('Header1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList22', 'menu', document.getElementById('LinkList22'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LabelView', new _WidgetInfo('Label200', 'shreeta5bar', document.getElementById('Label200'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PopularPostsView', new _WidgetInfo('PopularPosts1', 'Postnw1', document.getElementById('PopularPosts1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PopularPostsView', new _WidgetInfo('PopularPosts2', 'Postnw3', document.getElementById('PopularPosts2'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_BlogView', new _WidgetInfo('Blog1', 'Tempnec', document.getElementById('Blog1'), {'cmtInteractionsEnabled': false, 'lightboxEnabled': true, 'lightboxModuleUrl': 'https://www.blogger.com/static/v1/jsbin/3593061544-lbx__ar.js', 'lightboxCssUrl': 'https://www.blogger.com/static/v1/v-css/1964470060-lightbox_bundle_rtl.css'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML205', 'PostAds', document.getElementById('HTML205'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML206', 'PostAds', document.getElementById('HTML206'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML207', 'PostAds', document.getElementById('HTML207'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML1', 'AddOns', document.getElementById('HTML1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML2', 'AddOns', document.getElementById('HTML2'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList4', 'sidepar', document.getElementById('LinkList4'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PopularPostsView', new _WidgetInfo('PopularPosts3', 'sidepar', document.getElementById('PopularPosts3'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LabelView', new _WidgetInfo('Label1', 'sidepar', document.getElementById('Label1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList2', 'footer-social', document.getElementById('LinkList2'), {}, 'displayModeFull'));