وقفت التمارين والحين برجع

[mr.virus1]

بسم الله الرحمن الرحيم


السلام عليكم

كيفكم ان شاء الله بخير


طبعا انا وقفت مده طويله تقريبا شهرين ونص او حاجه

وجسمي جدا انعدم ولياقتي بعد



وحبيت ارجع

بس في البيت


انا سويت نادي في البيت على حسب التمارين حقي:)


وسويت جدول وحاب تشوفوه والتمارين كمان وتعطوني رايكم ولو في تمرين ناقصني وزي كذا


جدولي كتالي:

صدر+باي+ساعه جري

ظهر+تري+ساعه جري

يوم راحه

اكتاف+ترابس+سباحه لمدة ساعة ونص

بطن+خواصر+جوانب+سباحه لمدة ساعه ونص


تمارين الصدر



http://www.bodybuilding.com/exercises/exerciseImages/sequences/305/Male/m/305_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/305/Male/m/305_2.jpg




http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/m/369_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/m/369_2.jpg



http://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/m/145_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/m/145_2.jpg




http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/m/1_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/m/1_2.jpg



http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/m/12_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/m/12_2.jpg




http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/m/380_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/m/380_2.jpg


http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/m/70_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/m/70_2.jpg


الباي


http://www.bodybuilding.com/exercises/exerciseImages/sequences/158/Male/m/158_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/158/Male/m/158_2.jpg

http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/m/169_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/m/169_2.jpg

واسع وضيق

http://www.bodybuilding.com/exercises/exerciseImages/sequences/238/Male/m/238_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/238/Male/m/238_2.jpg

http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/m/234_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/m/234_2.jpg




الظهر


http://www.bodybuilding.com/exercises/exerciseImages/sequences/292/Male/m/292_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/292/Male/m/292_2.jpg


واسع وضيق ومقلوب




http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/m/20_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/m/20_2.jpg


واسع وضيق ومقلوب

http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/m/13_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/m/13_2.jpg


http://www.bodybuilding.com/exercises/exerciseImages/sequences/228/Male/m/228_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/228/Male/m/228_2.jpg




تمارين الاكتاف والترابس


http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/m/82_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/m/82_2.jpg


http://www.bodybuilding.com/exercises/exerciseImages/sequences/308/Male/m/308_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/308/Male/m/308_2.jpg


http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/m/371_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/m/371_2.jpg


http://www.bodybuilding.com/exercises/exerciseImages/sequences/270/Male/m/270_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/270/Male/m/270_2.jpg



ترابس

http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/m/97_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/m/97_2.jpg


http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/m/96_1.jpg
http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/m/96_2.jpg




وتمارين البطن مثل موضوع الكابتن ابو راشد



والتكرار زي كذا 15 14 12 8



وعندي سؤال كمان

مثلا انا وصلت للضخامه الي ابيها ببدا اقسم وانشف

وانا خلاص معد ابا اضخم

كم اخلي تكراري..؟



وبس


تحياتي