AmiTy Ville
13-09-2009, 07:29 AM
بسم الله الرحمن الرحيم
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التمارين السويدية
طبعا نسخن الجسم قبل التمارين
1 : تمارين الضغط
http://img119.imageshack.us/img119/3505/060806071939474um.gif
http://img267.imageshack.us/img267/1682/060806072221617il.gif
http://img267.imageshack.us/img267/9170/06080607240818tu.gif
http://img248.imageshack.us/img248/1771/060806072515176px.gif
http://www.6abib.com/sec_ube/uploads/06080607313253.gif
http://img248.imageshack.us/img248/7793/060806072640870ty.gif
http://img261.imageshack.us/img261/2406/060806072805436vi.gif
http://www.6abib.com/sec_ube/uploads/06080607290753.gif
http://img252.imageshack.us/img252/1094/06080607302523ee.gif
http://img260.imageshack.us/img260/1135/06080607321960mp.gif
http://www.6abib.com/sec_ube/uploads/0608060739589.gif
http://www.6abib.com/sec_ube/uploads/06080607410994.gif
http://www.6abib.com/sec_ube/uploads/0608060742059.gif
http://www.6abib.com/sec_ube/uploads/06080607430341.gif
http://www.6abib.com/sec_ube/uploads/06080607440281.gif
2 : تمارين المنطقه السفلى
http://img257.imageshack.us/img257/5655/060806074610165ee.gif
http://img257.imageshack.us/img257/741/060806074833269ih.gif
http://img252.imageshack.us/img252/8765/060806074945483oo.gif
http://img252.imageshack.us/img252/1275/060806075045962wq.gif
http://img267.imageshack.us/img267/3268/060806075106741rs.gif
3 : تمارين منطقة الوسط
http://www.6abib.com/sec_ube/uploads/06080607585713.gif
http://www.6abib.com/sec_ube/uploads/06080608004059.gif
http://img265.imageshack.us/img265/5230/060806080716744uh.gif
http://img252.imageshack.us/img252/2415/060806080200385ng.gif
http://img253.imageshack.us/img253/5355/060806080304824cl.gif
http://img248.imageshack.us/img248/4480/060806080404875xr.gif
http://img248.imageshack.us/img248/2852/060806080629410gr.gif
..
http://upload.7bna.com/uploads/16a1fa837c.gif
وهذا التمرين يمكن اجراء 20 مره وأخذ راحه ثم 20 مره أخرى وطريقته هى رفع الرأس واخذ نفس عميق والعد 1الى10 والارتخاء التام
http://upload.7bna.com/uploads/60620a581b.gif
4 : تمارين لمناطق متنوعه
http://img248.imageshack.us/img248/1214/060806081144733xy.gif
http://img248.imageshack.us/img248/2235/060806081238487jx.gif
http://www.6abib.com/sec_ube/uploads/06080608131641.gif
http://www.6abib.com/sec_ube/uploads/06080608142440.gif
http://www.6abib.com/sec_ube/uploads/06080608152089.gif
http://www.6abib.com/sec_ube/uploads/06080608154869.gif
http://www.6abib.com/sec_ube/uploads/06080608171289.gif
http://www.6abib.com/sec_ube/uploads/06080608175591.gif
http://www.6abib.com/sec_ube/uploads/06080608192458.gif
http://www.6abib.com/sec_ube/uploads/06080608194981.gif
5 : تمارين المؤخره والافخاذ
http://www.fitness.com/exercises/uploaded/1186948724_0703090340.gif
http://www.kamalagsam.com/drills/images/buttbridge1s.jpg
http://www.kamalagsam.com/drills/images/buttbridge2s.jpg
http://www.fitness.com/exercises/uploaded/1188426874_0703090165.gif
http://www.fitness.com/exercises/uploaded/1188426811_0703090171.gif
http://www.fitness.com/exercises/uploaded/1186953760_0703090212.gif
هناك تمارين أكثر لكن نكتفي بهذا القدر من التمارين
وقد ركزنا على 5 تمارين
,,
أتمنى أن تعم الفائدة للجميع
..
التمارين السويدية
طبعا نسخن الجسم قبل التمارين
1 : تمارين الضغط
http://img119.imageshack.us/img119/3505/060806071939474um.gif
http://img267.imageshack.us/img267/1682/060806072221617il.gif
http://img267.imageshack.us/img267/9170/06080607240818tu.gif
http://img248.imageshack.us/img248/1771/060806072515176px.gif
http://www.6abib.com/sec_ube/uploads/06080607313253.gif
http://img248.imageshack.us/img248/7793/060806072640870ty.gif
http://img261.imageshack.us/img261/2406/060806072805436vi.gif
http://www.6abib.com/sec_ube/uploads/06080607290753.gif
http://img252.imageshack.us/img252/1094/06080607302523ee.gif
http://img260.imageshack.us/img260/1135/06080607321960mp.gif
http://www.6abib.com/sec_ube/uploads/0608060739589.gif
http://www.6abib.com/sec_ube/uploads/06080607410994.gif
http://www.6abib.com/sec_ube/uploads/0608060742059.gif
http://www.6abib.com/sec_ube/uploads/06080607430341.gif
http://www.6abib.com/sec_ube/uploads/06080607440281.gif
2 : تمارين المنطقه السفلى
http://img257.imageshack.us/img257/5655/060806074610165ee.gif
http://img257.imageshack.us/img257/741/060806074833269ih.gif
http://img252.imageshack.us/img252/8765/060806074945483oo.gif
http://img252.imageshack.us/img252/1275/060806075045962wq.gif
http://img267.imageshack.us/img267/3268/060806075106741rs.gif
3 : تمارين منطقة الوسط
http://www.6abib.com/sec_ube/uploads/06080607585713.gif
http://www.6abib.com/sec_ube/uploads/06080608004059.gif
http://img265.imageshack.us/img265/5230/060806080716744uh.gif
http://img252.imageshack.us/img252/2415/060806080200385ng.gif
http://img253.imageshack.us/img253/5355/060806080304824cl.gif
http://img248.imageshack.us/img248/4480/060806080404875xr.gif
http://img248.imageshack.us/img248/2852/060806080629410gr.gif
..
http://upload.7bna.com/uploads/16a1fa837c.gif
وهذا التمرين يمكن اجراء 20 مره وأخذ راحه ثم 20 مره أخرى وطريقته هى رفع الرأس واخذ نفس عميق والعد 1الى10 والارتخاء التام
http://upload.7bna.com/uploads/60620a581b.gif
4 : تمارين لمناطق متنوعه
http://img248.imageshack.us/img248/1214/060806081144733xy.gif
http://img248.imageshack.us/img248/2235/060806081238487jx.gif
http://www.6abib.com/sec_ube/uploads/06080608131641.gif
http://www.6abib.com/sec_ube/uploads/06080608142440.gif
http://www.6abib.com/sec_ube/uploads/06080608152089.gif
http://www.6abib.com/sec_ube/uploads/06080608154869.gif
http://www.6abib.com/sec_ube/uploads/06080608171289.gif
http://www.6abib.com/sec_ube/uploads/06080608175591.gif
http://www.6abib.com/sec_ube/uploads/06080608192458.gif
http://www.6abib.com/sec_ube/uploads/06080608194981.gif
5 : تمارين المؤخره والافخاذ
http://www.fitness.com/exercises/uploaded/1186948724_0703090340.gif
http://www.kamalagsam.com/drills/images/buttbridge1s.jpg
http://www.kamalagsam.com/drills/images/buttbridge2s.jpg
http://www.fitness.com/exercises/uploaded/1188426874_0703090165.gif
http://www.fitness.com/exercises/uploaded/1188426811_0703090171.gif
http://www.fitness.com/exercises/uploaded/1186953760_0703090212.gif
هناك تمارين أكثر لكن نكتفي بهذا القدر من التمارين
وقد ركزنا على 5 تمارين
,,
أتمنى أن تعم الفائدة للجميع