تمارين فى 15 دقيقة

كمال الاجسام فى 15 دقيقة تمارين الرجل

Mhmod elam

اخر تحديث :

كمال الاجسام فى 15 دقيقة تمارين الرجل

تمارين الرجل كمال الاجسام

تعتبر رياضة كمال الاجسام من افضل الرياضات حينما يتعلق الامر بالمظهر الخارجى
للاعب كمال الاجسام ولان العديد ممن يمارسون هذه الرياضة مشغولون جدا فى حياتهم اليوميه
فانك يمكن ان تقضى فقط 15 دقيقه من اجل جسم قوى وقوام ممشوق بهذا البرنامج الرائع
الذى يمكنك من ممارسة رياضة كمال الاجسام رغم ضيق الوقت

(اذا كنت مبتدئ يجب مشاهدة تمارين كمال الاجسام للمبتدئين )

تمرين القرفصاء بالبار

باستخدام بار حر أو سميث يمكنك أداء تمرين القرفصاء
مهم جدا من أجل عضلات الفخذ الامامية
يساعد ايضا فى القوة ويمكن الاستعانة بكرسى حتى لا تنزل لمنطقة منخفضة جدا

تمارين الرجل كمال الاجسام

تمرين التبديل على القرفصاء بالدمبل

تمرين قوى جدا ويرفع قوة التحمل للرجل ويمرن عضلات الرجل الامامية والخلفية على حد سواء

تمارين الرجل كمال الاجسام

تمرين الرفعة الميتة

تدريب قوى جدا لتدريب عضلات الفخذ الخلفية

تمارين الرجل كمال الاجسام

جدول تمارين عضلات الرجل فى 15 دقيقة

تمرين القرفصاء البار 3 مجموعات 10-12 تكرار
تمرين التبديل على القرفصاء بالدمبلز 3 مجموعات 10-12 تكرار
تمرين الرفعة الميته 3 مجموعات 10-12 تكرار

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تعديل المقال

الأقسام تمارين فى 15 دقيقة عضلات الرجل

بواسطة : Mhmod elam

مهتم بمجال صناعة المحتوى بشكل عام و الرياضة وبعض الاشياء الاخرى

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