Exodia
14-10-2004, 08:31 PM
تمارين لتخفيف الكرش
إتبعوا هذي الخطوات وإن شاء الله إتخف الكرشه
ا1- لاتشـرب الماء قبل الطعام أو بين الأكل أو بعده.. واشـرب الماء بعد الطعام بنص ساعه وكلما بَعُـدَ الوقت كلما كان أحسن..ا
ا2- الإبتعاد عن المشروبات الغازيه..ا
ا3- الإقلال من أكل العيش (الأرز) والأشياء الي تسبب الغازات..ا
ا4- المشي على الأقل نص ساعه في اليوم.. والاكثار في شرب الماء أثناء الرياضه
ه5- بعطيكم صور عن رياضة البطن كل صبح وليل مارسوها وكلما اتكونون
فاضيين بعد كلما كان أحسن.. ..ه
1
2
3
جاهـزين ؟؟؟ ..... إبدأ
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/tip_toes.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين الوقوف على طرف الأقدام 8مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/leg_straighteners.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين الأرجـل 8 مرات للرجـل اليمنى
و8 مرات للرجـل اليسـرى
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/sit_ups.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين المعدة ( هذا محتاج إشوي تحمل ) لأن إشـوي صـعب تعمله 8 مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_bend_to_chest.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
أيضاً تمرين للمعدة 8 مرات للرجل اليمنى و8 مرات للرجل اليسرى
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/bridges.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين الأرداف تعمله 8 مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/head_and_shoulder_lifts.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
هذا التمرين ممتاز جداً لشـد البطن تعمله وكما موضح 8 مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/back_leg_lifts.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
أيضـاً تمرين للأرداف 8 مرات للرجل اليمنى و8 مرات للرجل اليسـرى
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_rolls.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين الخواصـر تعمله 8 مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/froggies.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين أسـفل البطـن وأفخاذ تعمله 8 مرات
إتبعوا هذي الخطوات وإن شاء الله إتخف الكرشه
ا1- لاتشـرب الماء قبل الطعام أو بين الأكل أو بعده.. واشـرب الماء بعد الطعام بنص ساعه وكلما بَعُـدَ الوقت كلما كان أحسن..ا
ا2- الإبتعاد عن المشروبات الغازيه..ا
ا3- الإقلال من أكل العيش (الأرز) والأشياء الي تسبب الغازات..ا
ا4- المشي على الأقل نص ساعه في اليوم.. والاكثار في شرب الماء أثناء الرياضه
ه5- بعطيكم صور عن رياضة البطن كل صبح وليل مارسوها وكلما اتكونون
فاضيين بعد كلما كان أحسن.. ..ه
1
2
3
جاهـزين ؟؟؟ ..... إبدأ
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/tip_toes.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين الوقوف على طرف الأقدام 8مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/leg_straighteners.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين الأرجـل 8 مرات للرجـل اليمنى
و8 مرات للرجـل اليسـرى
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/sit_ups.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين المعدة ( هذا محتاج إشوي تحمل ) لأن إشـوي صـعب تعمله 8 مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_bend_to_chest.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
أيضاً تمرين للمعدة 8 مرات للرجل اليمنى و8 مرات للرجل اليسرى
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/bridges.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين الأرداف تعمله 8 مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/head_and_shoulder_lifts.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
هذا التمرين ممتاز جداً لشـد البطن تعمله وكما موضح 8 مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/back_leg_lifts.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
أيضـاً تمرين للأرداف 8 مرات للرجل اليمنى و8 مرات للرجل اليسـرى
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_rolls.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين الخواصـر تعمله 8 مرات
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/froggies.gif (javascript:OpenWin('http://64.4.48.250/cgi-bin/linkrd?_lang=EN&lah=d63b84db927e384b6a0800265e1e542c&lat=1097774739&hm___action=http%253a%252f%252f65%252e54%252e246%252e250%252fcgi%252dbin%252flinkrd%253f_lang%253dEN %2526amp%253blah%253d0e841cd9b3263331bed5556c0d642fcf%2526amp%253blat%253d1092179858%2526amp%253bhm_ __action%253dhttp%25253a%25252f%25252f64%25252e4%25252e34%25252e250%25252fcgi%25252dbin%25252flinkrd %25253f_lang%25253dEN%252526amp%25253blah%25253d3b628f6bbe38ed46ec4aef52bedac49e%252526amp%25253blat %25253d1091962566%252526amp%25253bhm___action%25253dhttp%2525253a%2525252f%2525252fgroups%2525252eya hoo%2525252ecom%2525252fgroup%2525252fBRKAN01');)
تمرين أسـفل البطـن وأفخاذ تعمله 8 مرات