tag:blogger.com,1999:blog-4908812160902103692011-04-21T22:06:17.242-07:00zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.comBlogger911100tag:blogger.com,1999:blog-490881216090210369.post-51570612442900077932011-04-17T07:39:00.000-07:002011-04-17T07:39:38.044-07:00<div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" style="text-align: left;" trbidi="on"><a href="http://www.hotimg.com/image/8SQ7aN7" target="_blank" title="hotIMG - Image Hosting"><br /></a><br /><a href="http://www.hotimg.com/image/aTERnpP" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/aTERnpP" /></a><br /><a href="http://www.hotimg.com/image/x8MHTv5" target="_blank" title="hotIMG - Image Hosting"><br /></a><br /><a href="http://www.hotimg.com/image/d3gjfeQ" target="_blank" title="hotIMG - Image Hosting"><br /></a></div><br /><br /><br /><a href="http://www.hotimg.com/image/fxsPm7X" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/fxsPm7X" /></a><br /><a href="http://www.hotimg.com/image/2NvUEqf" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/2NvUEqf" /></a><br /><a href="http://www.hotimg.com/image/G8fupxg" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/G8fupxg" /></a><br /><a href="http://www.hotimg.com/image/rYnkKXk" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/rYnkKXk" />&nbsp;</a><br /><br /><br /><br /><a href="http://www.hotimg.com/image/d3gjfeQ" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/d3gjfeQ" /></a><br /><br /><br /><a href="http://www.hotimg.com/image/B7FD9qc" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/B7FD9qc" /></a><br /><br /></div><br /><a href="http://www.hotimg.com/image/x8MHTv5" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/x8MHTv5" /></a><br /><br /></div><br /><a href="http://www.hotimg.com/image/pU2eFbv" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/pU2eFbv" /></a><br /><a href="http://www.hotimg.com/image/axyXGBn" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/axyXGBn" /></a><br /><a href="http://www.hotimg.com/image/NNryVah" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/NNryVah" /></a><br /><a href="http://www.hotimg.com/image/z4jxwfH" target="_blank" title="hotIMG - Image Hosting"><img border="0" src="http://i.hotimg.com/s/z4jxwfH" /></a><br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-5157061244290007793?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-5550192331039232792011-04-15T15:26:00.000-07:002011-04-15T15:26:24.171-07:00<div dir="ltr" style="text-align: left;" trbidi="on"><div class="separator" style="clear: both; text-align: center;"><a href="http://jump.gooffers.net/aff_c?offer_id=551&amp;aff_id=3007"><img border="0" height="200" src="http://media.go2speed.org/brand/files/wxyz/551/125X125BANNERIQTEST.gif" width="200" /></a></div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-555019233103923279?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-77539323839506238152010-05-04T03:34:00.000-07:002011-01-31T05:48:46.639-08:00<div dir="rtl" style="text-align: right;" trbidi="on"><script src="http://sites.google.com/site/taliblogsite/file/blogtoc-min.js"></script><br /><script src="http://ma3boramuscle.blogspot.com/feeds/posts/default?max-results=9999&amp;alt=json-in-script&amp;callback=loadtoc"></script></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-7753932383950623815?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-75590365393785526152009-09-16T09:55:00.000-07:002011-01-31T05:48:46.671-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl" lang="AR-EG">============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البطن<o:p></o:p></span></b></div><div align="center" class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ <br /><br /><br /><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2983.html">(<span dir="rtl" lang="AR-SA">البطن(الانحناء مرة يمينا و مرة شمالا</span></a> <o:p></o:p></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269077591735">(</a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2902.html"><span dir="rtl" lang="AR-SA">البطن(ثني الركبتين نحو الصدر</span></a> <o:p></o:p></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://www.blogger.com/goog_1268938913680"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2458.html">(<span dir="rtl" lang="AR-SA">البطن(الرقود على الظهر مع ثني الركبة</span></a> <o:p></o:p></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1268938913666"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7735.html">(<span dir="rtl" lang="AR-SA">البطن(رفع الجدع و الساقين</span></a><o:p></o:p></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://www.blogger.com/goog_1269077591763"><span lang="AR-SA">البطن(التعلق على جهاز العقلة</span></a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_16.html"><span dir="ltr" style="font-family: Symbol;">· </span><span style="color: #9999ff;">(</span></a><span dir="ltr" lang="FR"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div style="text-align: center;">=========================================================</div><div style="text-align: center;"><span dir="rtl" lang="AR-EG"></span></div><br /><span style="color: #ff9966; font-size: 130%; font-weight: bold;"><span style="color: #999999;">(البطن(ثني الركبتين نحو الصدر</span></span><span style="color: #ff9966; font-weight: bold;"><br /><br /><br /><br />العضلة الأساسية :</span>المستقيمة البطنية , العضلة البطنية السفلية<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>المستقيمة الظهرية<br /><br /><br /><br /><a href="http://img29.imageshack.us/i/abdominaux004.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img29.imageshack.us/img29/4575/abdominaux004.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />-الرقود على الظهر مع ثني الركبتين نحو الصدر باستمرار والرجوع إلى وضع البداية<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات : </span><br /><br />ان لم يتوفر هذا الجهاز يمكنك القيام بهاذا التمرين مباشرة على الارض</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-7559036539378552615?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-40627056377819755402009-09-16T09:45:00.000-07:002011-01-31T05:48:46.703-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 13.5pt;"><span dir="rtl"></span><span dir="rtl"></span>===========</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البطن</span></b><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2983.html"> <span style="color: blue;">(</span><span dir="rtl" lang="AR-SA" style="color: blue;">البطن(الانحناء مرة يمينا و مرة شمالا</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269077593699"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2902.html">(<span dir="rtl" lang="AR-SA">البطن(ثني الركبتين نحو الصدر</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2458.html"> (<span dir="rtl" lang="AR-SA">البطن(الرقود على الظهر مع ثني الركبة</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://www.blogger.com/goog_1269077593704"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7735.html">(<span dir="rtl" lang="AR-SA">البطن(رفع الجدع و الساقين</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_16.html"><span lang="AR-SA">البطن(التعلق على جهاز العقلة</span><span dir="ltr" style="font-family: Symbol;">· </span><span dir="ltr" lang="FR" style="color: #9999ff;">(</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"></div></td> </tr><br /></tbody></table></div>=========================================================<br /><br /><span style="color: #999999; font-size: 130%; font-weight: bold;">(البطن(رفع الجدع و الساقين</span><span style="color: #ff9966; font-weight: bold;"><br /><br /><br /><br />العضلة الأساسية :</span>المستقيمة البطنية , العضلة البطنية السفلية<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>المستقيمة الظهرية<br /><br /><br /><br /><a href="http://img200.imageshack.us/i/abdominaux010.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img200.imageshack.us/img200/523/abdominaux010.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />الرقود على الظهر مع رفع الجدع و الساقين معا إلى أعلى ارتفاع ممكن<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات : </span><br /><br />- ان لم يتوفر هذا الجهاز يمكنك القيام بهاذا التمرين مباشرة على الارض</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-4062705637781975540?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-39037810107743890522009-09-16T09:36:00.000-07:002011-01-31T05:48:46.727-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 13.5pt;"><span dir="rtl"></span>===========</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البطن</span></b><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2983.html">(<span dir="rtl" lang="AR-SA">البطن(الانحناء مرة يمينا و مرة شمالا</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2902.html"> (<span dir="rtl" lang="AR-SA">البطن(ثني الركبتين نحو الصدر</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2458.html"> (<span dir="rtl" lang="AR-SA">البطن(الرقود على الظهر مع ثني الركبة</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269077596466"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7735.html">(<span dir="rtl" lang="AR-SA">البطن(رفع الجدع و الساقين</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_16.html"><span lang="AR-SA">البطن(التعلق على جهاز العقلة</span><span dir="ltr" style="font-family: Symbol;">· </span></a><span dir="ltr" lang="FR" style="color: #9999ff;">(</span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG"><span dir="rtl"></span> </span><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="ltr">=</span>=========================================================<span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(البطن(الانحناء مرة يمينا و مرة شمالا</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span>المستقيمة البطنية , المائلة الوحشية ( الجانبية )<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>المستقيمة الظهرية<br /><br /><br /><br /><a href="http://img44.imageshack.us/i/abdominaux008.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img44.imageshack.us/img44/755/abdominaux008.gif" /></a><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />الرقود على الظهر مع ثني الركبة ثم يتم محاولة الوصول - <br /><br />إلى وضع الجلوس مع الانحناء مرة يمينا و مرة شمالا ثم العودة إلى وضع البداية<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحضة</span><br /><br />ان لم يتوفر هذا الجهاز يمكنك القيام بهاذا التمرين مباشرة على الارض<br /><br /><br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-3903781010774389052?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-29624093784797373662009-09-16T08:30:00.000-07:002011-01-31T05:48:46.752-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl" lang="AR-EG">============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البطن</span></b><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269077599730"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2983.html">(<span dir="rtl" lang="AR-SA">البطن(الانحناء مرة يمينا و مرة شمالا</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2902.html"> (<span dir="rtl" lang="AR-SA">البطن(ثني الركبتين نحو الصدر</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2458.html"> (<span dir="rtl" lang="AR-SA">البطن(الرقود على الظهر مع ثني الركبة</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269077599725"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7735.html">(<span dir="rtl" lang="AR-SA">البطن(رفع الجدع و الساقين</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_16.html"><span lang="AR-SA">البطن(التعلق على جهاز العقلة</span><span dir="ltr" style="font-family: Symbol;">· </span></a><span dir="ltr" lang="FR" style="color: #9999ff;">(</span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl"><span dir="rtl"></span><span lang="AR-EG"><span dir="rtl"></span> </span><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="ltr">=</span>========================================================<span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(البطن(الرقود على الظهر مع ثني الركبة</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span>المستقيمة البطنية<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>المستقيمة الظهرية<br /><br /><br /><br /><a href="http://img182.imageshack.us/i/abdominaux013.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img182.imageshack.us/img182/9823/abdominaux013.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />الرقود على الظهر مع ثني الركبة ثم يتم محاولة الوصول إلى<br /><br />وضع الجلوس ثم العودة إلى وضع البداية مع وضع حمل على الصدر إن أردت</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-2962409378479737366?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-16001965693402349402009-09-16T08:28:00.001-07:002011-01-31T05:48:46.832-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 13.5pt;"><span dir="rtl"></span>===========</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البطن</span></b><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2983.html">(<span dir="rtl" lang="AR-SA">البطن(الانحناء مرة يمينا و مرة شمالا</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269077604286"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2902.html">(<span dir="rtl" lang="AR-SA">البطن(ثني الركبتين نحو الصدر</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2458.html">(<span dir="rtl" lang="AR-SA">البطن(الرقود على الظهر مع ثني الركبة</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269077604291"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7735.html">(<span dir="rtl" lang="AR-SA">البطن(رفع الجدع و الساقين</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_16.html"><span lang="AR-SA">البطن(التعلق على جهاز العقلة</span><span dir="ltr" style="font-family: Symbol;">· </span></a><span dir="ltr" lang="FR" style="color: #9999ff;">(</span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl"><span dir="rtl"></span><span lang="AR-EG"><span dir="rtl"></span> </span><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="ltr">=========================================================</span><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(البطن(التعلق على جهاز العقلة</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span>المستقيمة البطنية<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>المستقيمة الظهرية,العضلة البطنية السفلية<br /><br /><br /><br /><a href="http://img44.imageshack.us/i/abdominaujavascript:void%280%29x001.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img44.imageshack.us/img44/7870/abdominaux001.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />- كما هو موضح بالصورة<span style="text-decoration: underline;"><br /><br /></span>- التعلق مع استقامة الجسم على جهاز العقلة<br /><br />- القبض على ذراع الجهاز بقبضة متسعة<br /><br />- جذب جذب الركبتين إلى الأعلى على الثابت<br /><br />مع محاولة ملامسة الصدر</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-1600196569340234940?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-42770528150207374812009-09-14T14:52:00.001-07:002011-01-31T05:48:46.886-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: black; font-size: 18pt;"><span style="font-size: 130%;">======= </span></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الصدر</span></b><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ <br /><br /><br /><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812282"><span style="font-family: Symbol;"></span></a><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"> ( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a><span lang="AR-SA"> </span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><br />=========================================================<br /><br /><span lang="FR"><o:p></o:p></span></div><span style="font-size: large; font-weight: bold;"><span style="color: #999999;">( الصدر(البنش المائل</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span> العضلة الصدرية الصغرى ( صدر)<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> الثلاث رؤوس العضدية ( الترايسبس )<br /><br /><br /><br /><a href="http://img3.imageshack.us/i/pectoraux05.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img3.imageshack.us/img3/5955/pectoraux05.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على مقعد الصدر المائل إلى اسفل<br /><br />- إمساك بالبار باتساع الصدر مع مراعاة أن يكون العضد للخارج<br /><br />- أن يصنع العضد زاوية قائمة مع الجذع , والساعد زاوية قائمة مع العضد<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />- مع مراعاة عدم رفع القدمين فوق مقعد الصدر حيث تقلل الإتزان<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-4277052815020737481?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-41033023542604807792009-09-14T14:33:00.001-07:002011-01-31T05:48:46.946-08:00<div style="text-align: center;"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> </p><p class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><b><span style="font-size: 18pt; color: rgb(255, 153, 0);" lang="AR-EG"><span dir="rtl"></span><span style=""> </span>تمارين الصدر<o:p></o:p></span></b></p> <p></p> <div align="center"> <table class="MsoNormalTable" style="width: 455px; height: 168px;" border="0" cellpadding="0"> <tbody><tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"></span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_5212.html">( <span dir="rtl" lang="AR-SA"> </span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_5212.html"><span dir="rtl" lang="AR-SA">ا</span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_5212.html"><span dir="rtl" lang="AR-SA">لصدر(البنش المائل</span></a><span style="font-size: 12pt; font-family: Symbol;"> ·</span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_5212.html"><span dir="rtl" lang="AR-SA"></span></a><span dir="ltr"></span><span dir="ltr"></span> </span></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_8203.html">( <span dir="rtl" lang="AR-SA"> الصدر(التفتيح بالدامبلز فلات</span></a></span><span style="font-size: 12pt; font-family: Symbol;"></span><a href="http://www.musculaction.com/abdominaux-exercice-7.htm"><span style="font-size: 12pt; font-family: Symbol;"></span></a><a href="http://www.musculaction.com/abdominaux-exercice-7.htm"><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""></span></span></a><a href="http://www.musculaction.com/abdominaux-exercice-7.htm"><span style="font-size: 12pt; font-family: Symbol;">·</span></a><a href="http://www.musculaction.com/abdominaux-exercice-7.htm"><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""></span></span></a><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_8203.html"><span dir="rtl" lang="AR-SA"></span></a></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdos1.htm"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--></a><a href="http://www.musculaction.com/abdos1.htm"><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3576.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش</span><span dir="ltr"></span><span lang="AR-SA"><span dir="ltr"></span> <span dir="rtl"> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_5212.html"><span dir="rtl" lang="AR-SA">ا</span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3576.html"><span lang="AR-SA"><span dir="rtl">لعالي</span></span></a><a href="http://www.musculaction.com/abdos1.htm"><span style="font-size: 12pt; font-family: Symbol;"> </span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span><span style="font-size: 12pt; font-family: Symbol;">·</span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""></span></span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3576.html"><span lang="AR-SA"><span dir="rtl"></span></span></a></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdominaux-exercice-7.htm"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--></a><a href="http://www.musculaction.com/abdominaux-exercice-7.htm"><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_1900.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش</span><span dir="ltr"></span><span lang="AR-SA"><span dir="ltr"></span> <span dir="rtl"> العالي بالدمبلز</span></span></a><a href="http://www.musculaction.com/abdominaux-exercice-7.htm"><span style="font-size: 12pt; font-family: Symbol;"> ·</span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_1900.html"><span lang="AR-SA"><span dir="rtl"></span></span></a></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdos2.htm"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--></a><a href="http://www.musculaction.com/abdos2.htm"><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""></span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3042.html">( <span dir="rtl" lang="AR-SA"> لصدر(البنش المستوي بالبار</span></a><a href="http://www.musculaction.com/abdos2.htm"><span style="font-size: 12pt; font-family: Symbol;"> ·</span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3042.html"><span dir="rtl" lang="AR-SA"></span></a></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdominaux-exercice-8.htm"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--></a><a href="http://www.musculaction.com/abdominaux-exercice-8.htm"><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3085.html">( <span dir="rtl" lang="AR-SA"> الصدر(الأوفر بالدمبل</span></a><a href="http://www.musculaction.com/abdominaux-exercice-8.htm"><span style="font-size: 12pt; font-family: Symbol;"> ·</span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3085.html"><span dir="rtl" lang="AR-SA"></span></a><span style="" lang="FR"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdos3.htm"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--></a><a href="http://www.musculaction.com/abdos3.htm"><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_4016.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a><a href="http://www.musculaction.com/abdos3.htm"><span style="font-size: 12pt; font-family: Symbol;">------·</span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_4016.html"><span dir="rtl" lang="AR-SA"></span></a></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdominaux-exercice-9.htm"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--></a><a href="http://www.musculaction.com/abdominaux-exercice-9.htm"><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_238.html">( <span dir="rtl" lang="AR-SA"> الصدر(االتفتيح بالجهاز</span></a><a href="http://www.musculaction.com/abdominaux-exercice-9.htm"><span style="font-size: 12pt; font-family: Symbol;">·</span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_238.html"><span dir="rtl" lang="AR-SA"></span></a></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""></span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_7528.html">( <span dir="rtl" lang="AR-SA"> الصدر(تجميع بالدامبلز فلات</span></a></span><span style="font-size: 12pt; font-family: Symbol;"> </span><span style="font-size: 12pt; font-family: Symbol;"></span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""></span></span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span><span style="font-size: 12pt; font-family: Symbol;">·</span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""></span></span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""></span></span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_7528.html"><span dir="rtl" lang="AR-SA"></span></a></span></td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdominaux-exercice-10.htm"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--></a><a href="http://www.musculaction.com/abdominaux-exercice-10.htm"><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_4969.html">(<span dir="rtl" lang="AR-SA"> الصدر(البنش المستوي بالجهاز</span></a><a href="http://www.musculaction.com/abdominaux-exercice-10.htm"><span style="font-size: 12pt; font-family: Symbol;">·</span><span style="font-size: 12pt; font-family: &quot;Times New Roman&quot;;"><span style=""> </span></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_4969.html"><span dir="rtl" lang="AR-SA"></span></a></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdominaux-exercice-5.htm"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> </a></p><p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdominaux-exercice-5.htm"><span style=""></span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_687.html">( <span dir="rtl" lang="AR-SA"> الصدر(التجميع بالدامبلز مائل</span></a><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_687.html"><span dir="rtl" lang="AR-SA"></span></a><span dir="ltr"></span><span dir="ltr"></span> <span style=""><o:p></o:p></span></p> <span style="" lang="FR"><o:p></o:p></span><p></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-size: 10pt;" lang="FR"><o:p> </o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><a href="http://www.musculaction.com/abdominaux-exercice-6.htm"><span style="" lang="FR"><br /><br /></span></a><span style="" lang="FR"><o:p></o:p></span></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-size: 10pt;" lang="FR"><o:p> </o:p></span></p> </td> </tr> </tbody></table> </div> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="" lang="FR"><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: center; direction: ltr; unicode-bidi: embed; color: rgb(255, 153, 102); font-weight: bold;"><span style="font-size:180%;"><span style="" lang="FR"><o:p> ( الصدر(البنش العالي</o:p></span></span></p> <br /><br /><span style="color: rgb(255, 153, 102); font-weight: bold;"><br /><br /><br /><br />العضلة الأساسية :</span>العضلة الصدرية الصغرى ( البنش )<br /><br /><span style="color: rgb(255, 153, 102); font-weight: bold;">العضلات المساعدة :</span> الفص الأمامى للعضلة الدالية ( الكتف أمامى )<br /><br />العضلة ذات الثلاث رؤوس العضدية ( الترايسبس )<br /><br /><br /><br /><a target="_blank" title="ImageShack - Image And Video Hosting" href="http://img300.imageshack.us/i/pectoraux06.gif/"><img src="http://img300.imageshack.us/img300/5816/pectoraux06.gif" border="0" /></a><br /><br /><br /><br /><span style="color: rgb(255, 153, 102); font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على الظهر فى وضع مائل لأعلى<br /><br />- مسك البار باتساع الصدر<br /><br />- رفع الذراعين على كامل امتدادهم والضغط إلى أسفل مع ملامسة أعلى الصدر بالبار<br /><br /><span style="color: rgb(255, 153, 102); font-weight: bold;">ملاحظات :</span><br /><br />- القبض على البار بأصابع اليد كاملة<br /><br />- مع مراعاة أن يصنع العضد زاوية قائمة مع الجذع<br /><br />- والساعد زاوية قائمة مع العضد </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-4103302354260480779?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-78412564602840868802009-09-14T14:33:00.000-07:002011-01-31T05:48:46.913-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900;"> <span style="font-size: 180%;"> </span><span style="font-size: 180%;"></span></span></b></div><span style="font-family: Symbol;"></span><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">&nbsp; <span style="color: black;"> </span><span style="color: black;">========</span></span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الصدر</span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"><span style="color: black;">========</span> </span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"></span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"></span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"><o:p></o:p></span></b></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><span dir="rtl" lang="AR-EG"><br /><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span><br /><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"> ( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a><span lang="AR-SA"> </span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><br /><span style="color: #ff9966; font-weight: bold;"> <br /><br /></span><span style="color: #ff9966; font-size: 180%; font-weight: bold;"> <span style="color: #999999;">الصدر</span><span style="background-color: #999999; color: #666666;">(</span></span><span style="color: #ff9966; font-size: 180%; font-weight: bold;">البنش العالي</span><span style="color: #ff9966; font-size: 180%; font-weight: bold;">)</span><span style="color: #ff9966; font-weight: bold;"><br /><br /><br /><br /><br /></span><span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span>العضلة الصدرية الصغرى ( البنش<span style="color: #ff9966; font-weight: bold;"> </span><br /><br />&nbsp;(<span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> الفص الأمامى للعضلة الدالية ( الكتف أمامى<br /><br />العضلة ذات الثلاث رؤوس العضدية ( الترايسبس )<br /><br /><br /><br /><a href="http://img300.imageshack.us/i/pectoraux06.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img300.imageshack.us/img300/5816/pectoraux06.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على الظهر فى وضع مائل لأعلى<br /><br />- مسك البار باتساع الصدر<br /><br />- رفع الذراعين على كامل امتدادهم والضغط إلى أسفل مع ملامسة أعلى الصدر بالبار<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />- القبض على البار بأصابع اليد كاملة<br /><br />- مع مراعاة أن يصنع العضد زاوية قائمة مع الجذع<br /><br />- والساعد زاوية قائمة مع العضد </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-7841256460284086880?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-24184442541255980922009-09-14T14:18:00.001-07:002011-01-31T05:48:46.995-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;">============</div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: #ff9900; font-family: verdana; font-size: 180%; font-weight: bold;">تمارين الصدر</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;">============<span dir="rtl" lang="AR-EG"><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a>&nbsp;<a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"><span lang="AR-SA"><span dir="rtl"></span></span></a><span lang="AR-SA"> </span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><br /><span style="color: #ff9966; font-size: 180%;"><span style="color: #999999;">( الصدر(البنش المستوي بالبار</span></span><span style="color: #ff9966; font-weight: bold;"><br /><br /><br /><br />العضلة الأساسية </span>: العضلة الصدرية الصغرى ( البنش )<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> الفص الأمامى للعضلة الدالية ( الكتف أمامى )<br /><br />العضلة ذات الثلاث رؤوس العضدية ( الترايسبس )<br /><br /><br /><br /><a href="http://img136.imageshack.us/i/pectoraux01.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img136.imageshack.us/img136/7344/pectoraux01.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على الظهر فى وضع مستوى<br /><br />- مسك البار باتساع الصدر<br /><br />- رفع الذراعين على كامل امتدادهم والضغط إلى أسفل مع ملامسة الصدر بالبار<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />- القبض على البار بأصابع اليد كاملة<br /><br />- مع مراعاة أن يصنع العضد زاوية قائمة مع الجذع<br /><br />- والساعد زاوية قائمة مع العضد </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-2418444254125598092?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-68480816578874355232009-09-14T10:56:00.000-07:002011-01-31T05:48:47.018-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="color: black; text-align: center;"><b><span lang="AR-EG" style="font-size: 18pt;">========</span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">&nbsp;تمارين الصدر</span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">&nbsp;</span></b><span dir="rtl" lang="AR-EG">============<br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span>&nbsp;<a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"><span lang="AR-SA"><span dir="rtl"></span></span></a><span lang="AR-SA"> </span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><br /><span style="color: #ff9966;"><span style="font-size: 180%;"><span style="color: #999999;">( الصدر(الأوفربالبار</span></span></span><span style="color: #ff9966; font-weight: bold;"><br /><br /><br /><br />العضلة الأساسية :</span> العضلة الصدرية الصغرى والكبرى ( البنش)<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> الفص الأمامى للعضلة الدالية ( الكتف أمامى )<br /><br />العضلة العريضة الظهرية ( المجنص )<br /><br /><br /><br /><a href="http://img136.imageshack.us/i/pectoraux08.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img136.imageshack.us/img136/6370/pectoraux08.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على الظهر فى وضع مستوي<br /><br />- مسك الثقل ( البار)<br /><br />- رفع الذراعين أماماً ثم النزول للخلف أسفل الرأس<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />- مع مراعاة الإنثناء فى مفصل المرفق </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-6848081657887435523?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-37432817743160187282009-09-14T10:52:00.000-07:002011-01-31T05:48:47.043-08:00<div style="text-align: center;"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 11"><meta name="Originator" content="Microsoft Word 11"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Tableau Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> <p class="MsoNormal" dir="rtl" style="text-align: center;" align="center"><span style="font-size: 18pt; color: rgb(255, 153, 0);" lang="AR-EG"><span style="color: rgb(0, 0, 0);">========</span></span><b><span style="font-size: 18pt; color: rgb(255, 153, 0);" lang="AR-EG"><br /><br /></span></b></p><p class="MsoNormal" dir="rtl" style="text-align: center;" align="center"><b><span style="font-size: 18pt; color: rgb(255, 153, 0);" lang="AR-EG">تمارين الصدر<o:p></o:p></span></b></p> <p class="MsoNormal" style="text-align: center; direction: ltr; unicode-bidi: embed;"><span dir="rtl" style="" lang="AR-EG"><o:p>============<br /><br /></o:p></span></p> <div align="center"> <table class="MsoNormalTable" style="width: 341.25pt;" border="0" cellpadding="0" width="455"> <tbody><tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span dir="ltr"></span><span style="font-family: Symbol;"><span dir="ltr"></span>·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_5212.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_8203.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3576.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش</span><span dir="ltr"></span><span lang="AR-SA"><span dir="ltr"></span> <span dir="rtl">العالي</span></span></a></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_1900.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش</span><span dir="ltr"></span><span lang="AR-SA"><span dir="ltr"></span> <span dir="rtl">العالي بالدمبلز</span></span></a></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3042.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_3085.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a><span style="" lang="FR"><o:p></o:p></span></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_4016.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_238.html">( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_7528.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a><span style="" lang="FR"><o:p></o:p></span></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_4969.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></p> </td> </tr> <tr style=""> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style=""> </span><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_687.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a><span style="" lang="FR"><o:p></o:p></span></p> </td> <td style="padding: 0.75pt;"> <p class="MsoNormal" style="text-align: left; direction: ltr; unicode-bidi: embed;"><span style="font-size: 10pt;" lang="FR"><o:p> </o:p></span></p> </td> </tr> </tbody></table> </div> ===========================================================================<br /><br /><span style="color: rgb(255, 153, 102); font-weight: bold;"><br /><br /></span><span style="color: rgb(153, 153, 153);"><span style="font-size:180%;">( الصدر(تجميع بالدامبلز فلات</span></span><span style="color: rgb(255, 153, 102); font-weight: bold;"><br /><br /><br /><br />العضلة الأساسية :</span> العضلة الصدرية الصغرى والكبرى ( البنش)<br /><br /><span style="font-weight: bold; color: rgb(255, 153, 102);">العضلات المساعدة :</span> العضلة ذات الثلاث رؤوس العضدية ( الترايسبس )<br /><br /><br /><br /><a target="_blank" title="ImageShack - Image And Video Hosting" href="http://img525.imageshack.us/i/pectoraux13.gif/"><img src="http://img525.imageshack.us/img525/9683/pectoraux13.gif" border="0" /></a><br /><br /><br /><br /><span style="color: rgb(255, 153, 102); font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على مقعد الصدر<br /><br />- إمساك بالدامبلز مع مراعاة أن يكون العضد للخارج<br /><br />- أن يصنع العضد زاوية قائمة مع الجسم , والساعد زاوية قائمة مع العضد<br /><br /><span style="color: rgb(255, 153, 102); font-weight: bold;">ملاحظات :</span><br /><br />- مع مراعاة عدم رفع القدمين فوق مقعد الصدر حيث تقلل الإتزان</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-3743281774316018728?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-42527317089259638382009-09-14T10:47:00.000-07:002011-01-31T05:48:47.067-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: black; font-size: 18pt;"><span style="font-size: 100%;">========</span></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الصدر</span></b><span lang="AR-SA"><o:p></o:p></span></div><div style="text-align: center;"><span lang="FR">============ </span></div><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR"> <br /></span><span dir="rtl" lang="AR-EG"><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a>&nbsp;<a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"><span lang="AR-SA"><span dir="rtl"></span></span></a><span lang="AR-SA"> </span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><span style="font-size: 180%;"><span style="color: #999999;">( الصدر(التجميع بالدامبلز مائل</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span>العضلة الصدرية الصغرى ( صدر)<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة </span>:الثلاث رؤوس العضدية ( الترايسبس )<br /><br /><br /><br /><a href="http://img525.imageshack.us/i/pectoraux14.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img525.imageshack.us/img525/4728/pectoraux14.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على مقعد الصدر المائل إلى اسفل<br /><br />- إمساك بالدامبلز مع مراعاة أن يكون العضد للخارج<br /><br />- أن يصنع العضد زاوية قائمة مع الجسم , والساعد زاوية قائمة مع العضد<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات : </span><br /><br />- مع مراعاة عدم رفع القدمين فوق مقعد الصدر حيث تقلل الإتزان<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-4252731708925963838?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-1122496185433173432009-09-14T10:39:00.000-07:002011-01-31T05:48:47.089-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الصدر</span></b><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span lang="FR">============ <br /><br /></span><span dir="rtl" lang="AR-EG"><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a>&nbsp;<a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"><span lang="AR-SA"><span dir="rtl"></span></span></a><span lang="AR-SA"> </span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><span style="color: #999999; font-size: 130%; font-weight: bold;">( الصدر(التفتيح بالدامبلز فلات</span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span> العضلة الصدرية الصغرى ( البنش)<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> العضلة الدالية ( الفص الأمامى لعضلة الكتف )<br /><br /><br /><br /><a href="http://img227.imageshack.us/i/pectoraux15.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img227.imageshack.us/img227/4246/pectoraux15.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على الظهر فى وضع مستوي<br /><br />- مسك بار الجهاز باتساع الصدر<br /><br />- رفع الذراعين على كامل امتدادهم والضغط إلى أسفل<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />- القبض على بار الجهاز بأصابع اليد كاملة<br /><br />- مع مراعاة أن يصنع العضد زاوية قائمة مع الجذع<br /><br />- والساعد زاوية قائمة مع العضد</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-112249618543317343?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-4732632989275365932009-09-14T10:24:00.000-07:002011-01-31T05:48:47.120-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span style="font-size: 130%;"><span style="color: #444444;">=========</span></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الصدر</span></b><span lang="AR-SA"><o:p></o:p></span></div><div style="text-align: center;"><span style="font-size: 130%;"><span style="color: #444444;">=========</span></span><span style="font-size: 130%;"><br /></span><span dir="rtl" lang="AR-EG"><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span> </div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"> ( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a><span lang="AR-SA"> </span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div><br /></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><br /><br /><span style="font-size: 130%; font-weight: bold;"><span style="color: #999999;">( الصدر(البنش العالي بالدمبلز</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span>العضلة الصدرية الصغرى ( البنش )<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> الفص الأمامى للعضلة الدالية ( الكتف أمامى )<br /><br />العضلة ذات الثلاث رؤوس العضدية ( الترايسبس )<br /><br /><br /><br /><a href="http://img134.imageshack.us/i/pectoraux16.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img134.imageshack.us/img134/4324/pectoraux16.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على الظهر فى وضع مائل لأعلى<br /><br />- مسك الدمبلز باتساع الصدر<br /><br />- رفع الذراعين على كامل امتدادهم والضغط إلى أسفل<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />- القبض على الدمبلز بأصابع اليد كاملة<br /><br />- مع مراعاة أن يصنع العضد زاوية قائمة مع الجذع<br /><br />- والساعد زاوية قائمة مع العضد </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-473263298927536593?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-72519610011753693242009-09-14T09:52:00.000-07:002011-01-31T05:48:47.145-08:00<div style="text-align: center;"><br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">&nbsp; <span style="color: black;"> </span><span style="color: black;">========&nbsp; </span></span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الصدر</span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"><span style="color: black;">========</span> <br /></span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"><o:p></o:p></span></b></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><span dir="rtl" lang="AR-EG"><br /><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span><br /><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"> ( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a><span lang="AR-SA"> </span></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div><br /></td> </tr></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><br /><span style="color: #ff9966; font-weight: bold;"> <span style="font-size: large;"><span style="color: #999999;">( الصدر(الأوفر بالدمبل</span></span><br /></span><br /><br />(<span style="color: #ff9966; font-weight: bold;">االعضلة الأساسية :</span> العضلة الصدرية الصغرى والكبرى ( البنش<br />&nbsp;(<span style="color: #ff9966; font-weight: bold;">العضلات المساعدة : </span>الفص الأمامى للعضلة الدالية ( الكتف أمامى<br />&nbsp;(العضلة العريضة الظهرية ( المجنص<br /><br /><a href="http://img525.imageshack.us/i/pectoraux18.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img525.imageshack.us/img525/2200/pectoraux18.gif" /></a><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br />- كما هو موضح بالصورة<br />- الإستلقاء على الظهر فى وضع مستوى<br />- مسك الثقل ( الدامبلز)<br />- رفع الذراعين أماماً ثم النزول للخلف أسفل الرأس<br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br />- مع مراعاة الإنثناء فى مفصل المرفق</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-7251961001175369324?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-36070470724044480862009-09-14T09:48:00.000-07:002011-01-31T05:48:47.170-08:00<div style="text-align: center;"><br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">&nbsp; </span></b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"><span style="color: black;"> </span><span style="color: black;">========&nbsp;&nbsp; </span></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الصدر</span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"><span style="color: black;">========</span></span><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"> <br /></span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"><o:p></o:p></span></b></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><span dir="rtl" lang="AR-EG"><br /><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span><br /><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"> ( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a><span lang="AR-SA"> </span></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div><br /></td> </tr></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><span style="font-size: large;"><b><span style="color: #999999;">( الصدر(االتفتيح بالجهاز</span></b></span><br /><span style="color: #ff9966; font-weight: bold;"> <br /></span><br /><br />(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span>العضلة الصدرية الصغرى والكبرى ( البنش<br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> لا يوجد<br /><br /><a href="http://img216.imageshack.us/i/pectoraux19.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img216.imageshack.us/img216/7489/pectoraux19.gif" /></a><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br />- كما هو موضح بالصورة<br />- الجلوس على جهاز الفراشة<br />- مسك ذراعى الجهاز باليدين<br />- تحريك الذراعين للداخل والخارج<br /><span style="color: #ff9966; font-weight: bold;">ملاحظات : </span><br />-أن يكون الساعد عمودى على العضد</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-3607047072404448086?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-89083597636984594772009-09-14T09:40:00.000-07:002011-01-31T05:48:47.213-08:00<div style="text-align: center;"><br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">&nbsp;</span></b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"> <span style="color: black;"> </span><span style="color: black;">========&nbsp;&nbsp; </span></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الصدر</span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"><span style="color: black;">========</span></span><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"> <br /></span></b></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;"><o:p></o:p></span></b></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><span dir="rtl" lang="AR-EG"><br /><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span><br /><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269078812282"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6432.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812371"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9321.html">( <span dir="rtl" lang="AR-SA">الصدر(التفتيح بالدامبلز فلات</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269078812325"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269078812341"> </a>( <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3362.html"><span dir="rtl" lang="AR-SA">الصدر(البنش</span><span lang="AR-SA"><span dir="rtl"> العالي</span></span></a><span lang="AR-SA"> </span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2698.html"> ( <span dir="rtl" lang="AR-SA">الصدر(البنش </span><span lang="AR-SA"><span dir="rtl">العالي بالدمبلز</span></span></a><span lang="AR-SA"> </span></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812350"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2437.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1573.html"> ( <span dir="rtl" lang="AR-SA">الصدر(الأوفر بالدمبل</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_86.html">( <span dir="rtl" lang="AR-SA">الصدر(الأوفربالبار</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8609.html"> ( <span dir="rtl" lang="AR-SA">الصدر(االتفتيح بالجهاز</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3864.html">( <span dir="rtl" lang="AR-SA">الصدر(تجميع بالدامبلز فلات</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269078812390"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1492.html">( <span dir="rtl" lang="AR-SA">الصدر(البنش المستوي بالجهاز</span></a></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1082.html">( <span dir="rtl" lang="AR-SA">الصدر(التجميع بالدامبلز مائل</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR" style="font-size: 10pt;"> </span></div><br /></td> </tr></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><br /><span style="color: #ff9966; font-weight: bold;"> <span style="font-size: large;"><span style="color: #999999;">( الصدر(البنش المستوي بالجهاز</span></span><br /></span><br /><br />&nbsp;(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span> العضلة الصدرية الصغرى ( البنش<br />&nbsp;(<span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> الفص الأمامى للعضلة الدالية ( الكتف أمامى<br />العضلة ذات الثلاث رؤوس العضدية ( الترايسبس )<br /><br /><a href="http://img137.imageshack.us/i/pectoraux20.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img137.imageshack.us/img137/7346/pectoraux20.gif" /></a><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br />- كما هو موضح بالصورة<br />- الإستلقاء على الظهر فى وضع مستوي<br />- مسك بار الجهاز باتساع الصدر<br />- رفع الذراعين على كامل امتدادهم والضغط إلى أسفل<br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br />- القبض على بار الجهاز بأصابع اليد كاملة<br />- مع مراعاة أن يصنع العضد زاوية قائمة مع الجذع<br />- والساعد زاوية قائمة مع العضد </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-8908359763698459477?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-36344344579864017332009-09-14T09:26:00.000-07:002011-01-31T05:48:47.236-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: black;"><span style="font-size: 130%;">=============</span></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span style="font-size: large;"><b><span lang="AR-EG" style="color: #ff9900;">تمارين الترايسيبس</span></b></span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">=================</span><span dir="rtl" lang="AR-SA" style="color: blue;"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style="color: blue;"> </span><a href="http://www.blogger.com/goog_1269092466520" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7682.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(مد الساعد و ثني الجدع</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466537"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post.html">(<span dir="rtl" lang="AR-SA">الترايسيبس(الكابل كروس</span></a> </div></td> </tr><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466526"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4353.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دراع مفرد اليدين معا</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466544"><span style="font-family: Symbol;">·</span></a><a href="http://ma3boramuscl.blogspot.com/2009/09/blog-post_14.html"></a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6259.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي </span><span lang="AR-SA"><span dir="rtl">جالس</span></span></a><span lang="AR-SA"> </span><span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466531" style="color: blue;"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_14.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي راقد</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466549"><span style="font-family: Symbol;"></span></a><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://ma3boramuscle.blogspot.com/2009/09/ez.html" style="color: blue;">(EZ <span dir="rtl" lang="AR-SA">الترايسيبس(بار زجزاج</span></a><span lang="FR"><o:p></o:p></span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl"><span dir="rtl"></span><span dir="rtl"></span><span lang="AR-EG"><span dir="rtl"></span><span dir="rtl"></span> </span><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">( الترايسيبس(مد الساعد و ثني الجدع</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br />العضلة الأساسية :</span> العضلة ذات الثلاث رؤوس العضدية(الترايسبس)<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span><span style="font-weight: bold;"> </span>لا يوجد<br /><br /><br /><br /><a href="http://img199.imageshack.us/i/triceps05.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img199.imageshack.us/img199/7492/triceps05.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />كما هو موضح بالصورة- <br /><br />جثو أفقى مع استقامة الرجل اليمنى على مقعد مستوى , مع تقعر خفيف أسفل الظهر- <br /><br />الإرتكاز بيد واحدة على المقعد مع مد الساعد و ثني الجدع- <br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات : </span><br /><br />- مع ثنى مفصل الركبة إنثناء خفيف<br /><br /><br /><br />مع مد الساعد و ثني الجدع </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-3634434457986401733?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-80030547350572515812009-09-14T09:02:00.000-07:002011-01-31T05:48:47.262-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: black;"><span style="font-size: 130%;">=============</span></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span style="font-size: large;"><b><span lang="AR-EG" style="color: #ff9900;">تمارين الترايسيبس</span></b></span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span lang="AR-EG" style="color: black;"><span style="font-size: 130%;">============</span></span><span dir="rtl" lang="AR-SA" style="color: blue;"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style="color: blue;"> </span><a href="http://www.blogger.com/goog_1269092466520" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7682.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(مد الساعد و ثني الجدع</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466537"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post.html">(<span dir="rtl" lang="AR-SA">الترايسيبس(الكابل كروس</span></a> </div></td> </tr><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466526"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4353.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دراع مفرد اليدين معا</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466544"><span style="font-family: Symbol;">·</span></a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6259.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي </span><span lang="AR-SA"><span dir="rtl">جالس</span></span></a><span lang="AR-SA"> </span><span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466531" style="color: blue;"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_14.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي راقد</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://ma3boramuscle.blogspot.com/2009/09/ez.html" style="color: blue;">(EZ <span dir="rtl" lang="AR-SA">الترايسيبس(بار زجزاج</span></a><span lang="FR"><o:p></o:p></span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">( الترايسيبس(دراع مفرد اليدين معا</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"> </span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span> العضلة ذات الثلاث رؤوس العضدية(الترايسبس<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> لا يوجد<br /><br /><br /><br /><a href="http://img228.imageshack.us/i/triceps08.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img228.imageshack.us/img228/7357/triceps08.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />- كما هو موضح بالصورة<br /><br />- من وضع الجلوس على مقعد مائل إلى أعلى القبض على الدمبل<br /><br />- ثنى ومد مفصل المرفق مع مراعاة أن يكون العضد عمودياً على الجذع<br /><br />- الوصول بالدمبل أسفل الرقبة ( خلف الرأس</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-8003054735057251581?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-81194936696342434152009-09-14T08:18:00.000-07:002011-01-31T05:48:47.286-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl" lang="AR-EG">=================</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span style="font-size: large;"><b><span lang="AR-EG" style="color: #ff9900;">تمارين الترايسيبس</span></b></span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">=================</span><span dir="rtl" lang="AR-SA" style="color: blue;"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style="color: blue;"> </span><a href="http://www.blogger.com/goog_1269092466520" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7682.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(مد الساعد و ثني الجدع</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466537"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post.html">(<span dir="rtl" lang="AR-SA">الترايسيبس(الكابل كروس</span></a> </div></td> </tr><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466526"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4353.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دراع مفرد اليدين معا</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466544"><span style="font-family: Symbol;">·</span></a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6259.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي </span><span lang="AR-SA"><span dir="rtl">جالس</span></span></a><span lang="AR-SA"> </span><span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466531" style="color: blue;"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_14.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي راقد</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://ma3boramuscle.blogspot.com/2009/09/ez.html" style="color: blue;">(EZ <span dir="rtl" lang="AR-SA">الترايسيبس(بار زجزاج</span></a><span lang="FR"><o:p></o:p></span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"><o:p></o:p></span></div><span style="color: #999999; font-size: 130%;"><span style="font-weight: bold;">( الترايسيبس(دمبل فرنسي راقد</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br />العضلة الأساسية :</span>العضلة ذات الثلاث رؤوس العضدية(الترايسبس)<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>لا يوجد<br /><br /><br /><br /><a href="http://img402.imageshack.us/i/triceps06.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img402.imageshack.us/img402/1775/triceps06.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />- كما هو موضح بالصورة<br /><br />- من وضع الرقود على الظهر على مقعدوالقبض على دامبلز باليدين معاً<br /><br />- ثنى ومد مفصل المرفق مع مراعاة أن يكون العضد عمودياً على الجذع</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-8119493669634243415?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-11242640901071168162009-09-14T08:12:00.000-07:002011-01-31T05:48:47.313-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl" lang="AR-EG">===================</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span style="font-size: large;"><b><span lang="AR-EG" style="color: #ff9900;">تمارين الترايسيبس</span></b></span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">===================</span><span dir="rtl" lang="AR-SA" style="color: blue;"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style="color: blue;"> </span><a href="http://www.blogger.com/goog_1269092466520" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7682.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(مد الساعد و ثني الجدع</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466537"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post.html">(<span dir="rtl" lang="AR-SA">الترايسيبس(الكابل كروس</span></a> </div></td> </tr><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466526"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4353.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دراع مفرد اليدين معا</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466544"><span style="font-family: Symbol;">·</span></a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6259.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي </span><span lang="AR-SA"><span dir="rtl">جالس</span></span></a><span lang="AR-SA"> </span><span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466531" style="color: blue;"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_14.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي راقد</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://ma3boramuscle.blogspot.com/2009/09/ez.html" style="color: blue;">(EZ <span dir="rtl" lang="AR-SA">الترايسيبس(بار زجزاج</span></a><span lang="FR"><o:p></o:p></span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(الترايسيبس(الكابل كروس</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br />العضلة الأساسية :</span> العضلة ذات الثلاث رؤوس العضدية(الترايسبس)<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة : </span>لا يوجد<br /><br /><br /><br /><a href="http://img268.imageshack.us/i/triceps04.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img268.imageshack.us/img268/9053/triceps04.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- من وضع الوقوف على جهاز الكابل كروس<br /><br />- ثنى ومد مفصل المرفق , مع مراعاة ثبات العضدين بجانبى الجذع<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-1124264090107116816?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-15542990726558357002009-09-14T08:00:00.000-07:002011-01-31T05:48:47.360-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl" lang="AR-EG">================</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span style="font-size: large;"><b><span lang="AR-EG" style="color: #ff9900;">تمارين الترايسيبس</span></b></span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">================</span><span dir="rtl" lang="AR-SA" style="color: blue;"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style="color: blue;"> </span><a href="http://www.blogger.com/goog_1269092466520" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7682.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(مد الساعد و ثني الجدع</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466537"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post.html">(<span dir="rtl" lang="AR-SA">الترايسيبس(الكابل كروس</span></a> </div></td> </tr><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466526"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4353.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دراع مفرد اليدين معا</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466544"><span style="font-family: Symbol;">·</span></a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6259.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي </span><span lang="AR-SA"><span dir="rtl">جالس</span></span></a><span lang="AR-SA"> </span><span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466531" style="color: blue;"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_14.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي راقد</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://ma3boramuscle.blogspot.com/2009/09/ez.html" style="color: blue;">(EZ <span dir="rtl" lang="AR-SA">الترايسيبس(بار زجزاج</span></a><span lang="FR"><o:p></o:p></span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">( الترايسيبس(دمبل فرنسي جالس</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"> <br />العضلة الأساسية :</span> العضلة ذات الثلاث رؤوس العضدية(الترايسبس)<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> لا يوجد<br /><br /><br /><br /><a href="http://img512.imageshack.us/i/triceps07.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img512.imageshack.us/img512/9530/triceps07.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- من وضع الجلوس على مقعد والقبض على دامبلز<br /><br />- ثنى ومد مفصل المرفق مع مراعاة أن يكون العضد عمودياً على الجذع<br /><br /><br /><br /><br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-1554299072655835700?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-54182530414359849272009-09-14T07:47:00.000-07:002011-01-31T05:48:47.389-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl" lang="AR-EG">=================</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span style="font-size: large;"><b><span lang="AR-EG" style="color: #ff9900;">تمارين الترايسيبس</span></b></span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">=================</span><span dir="rtl" lang="AR-SA" style="color: blue;"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><span style="color: blue;"> </span><a href="http://www.blogger.com/goog_1269092466520" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7682.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(مد الساعد و ثني الجدع</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466537"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post.html">(<span dir="rtl" lang="AR-SA">الترايسيبس(الكابل كروس</span></a> </div></td> </tr><br /><tr style="color: blue;"> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466526"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4353.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دراع مفرد اليدين معا</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466544"><span style="font-family: Symbol;">·</span></a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6259.html">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي </span><span lang="AR-SA"><span dir="rtl">جالس</span></span></a><span lang="AR-SA"> </span><span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269092466531" style="color: blue;"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_14.html" style="color: blue;">( <span dir="rtl" lang="AR-SA">الترايسيبس(دمبل فرنسي راقد</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://ma3boramuscle.blogspot.com/2009/09/ez.html" style="color: blue;">(EZ <span dir="rtl" lang="AR-SA">الترايسيبس(بار زجزاج</span></a><span lang="FR"><o:p></o:p></span></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"></span></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%; font-weight: bold;"><span style="color: #999999;">(EZ الترايسيبس(بار زجزاج</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"> </span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span> العضلة ذات الثلاث رؤوس العضدية(الترايسبس<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> لا يوجد<br /><br /><br /><br /><a href="http://img524.imageshack.us/i/triceps01.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img524.imageshack.us/img524/2829/triceps01.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />&nbsp;كما هو موضح بالصورة<br /><br />( <span style="color: #ff9966; font-weight: bold;">EZ</span> ) من وضع الرقود على الظهر على مقعد والقبض على بار زجزاج بقضة ضيقة<br /><br />ثنى ومد مفصل المرفق مع مراعاة أن يكون العضد عمودياً على الجذع- <br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-5418253041435984927?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-19405890604573074232009-09-13T19:59:00.000-07:002011-01-31T05:48:47.415-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span dir="rtl"></span><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> </div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 13.5pt;"><span dir="rtl"></span><span dir="rtl"></span>============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البايسبس<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span><span dir="ltr"></span><span dir="ltr"></span><span dir="ltr"></span><span dir="ltr"></span>==</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572847"><span style="font-family: Symbol;"></span></a><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572847" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5802.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(بالكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572873"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5178.html">( <span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبل-مطرقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5896.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(الإرتكاز بالمرفق على الفخذ</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572879"><span style="font-family: Symbol;"></span></a><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572879"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8211.html">(<span dir="rtl" lang="AR-SA">البايسبس(بار واقف</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572862"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4623.html">(<span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبلز</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572884"><span style="font-family: Symbol;"></span></a><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572884"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9272.html">(<span dir="rtl" lang="AR-SA">البايسبس( الأرتكاز دمبل فردى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_142.html"><span dir="ltr" style="font-family: Symbol;">· </span><span dir="ltr">(EZ<span dir="rtl" lang="AR-SA">البايسبس(الأرتكاز بالبار الزجزاج</span></span></a><span lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span>=========================================================<br /><br /><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: large;"><span style="color: #999999; font-weight: bold;">(البايسبس(بالكابل</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span>العضلة ذات الرأسين العضدية ( البايسبس )<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>الساعد ( الرست )<br /><br /><br /><br /><a href="http://img267.imageshack.us/i/biceps03.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img267.imageshack.us/img267/6531/biceps03.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />- كما هو موضح بالصورة<br /><br />- الإستلقاء على الظهر على مقعد مستوى<br /><br />- مسك بذراع الكابل من أعلى وراحة اليد للداخل فى اتجاه الصدر<br /><br />- جذب الساعدين إلى أسفل فى اتجاه الكتف<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات : </span><br /><br />- أن يكون الذراعان فى وضع اماماً رفع<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-1940589060457307423?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-5298079644527370152009-09-13T19:55:00.000-07:002011-01-31T05:48:47.439-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: black; font-size: 13.5pt;">============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البايسبس<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span>==</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572847" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5802.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(بالكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572873"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5178.html">( <span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبل-مطرقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5896.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(الإرتكاز بالمرفق على الفخذ</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572879"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8211.html">(<span dir="rtl" lang="AR-SA">البايسبس(بار واقف</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572862"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4623.html">(<span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبلز</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572884"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9272.html">(<span dir="rtl" lang="AR-SA">البايسبس( الأرتكاز دمبل فردى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_142.html"><span dir="ltr" style="font-family: Symbol;">· </span><span dir="ltr">(EZ<span dir="rtl" lang="AR-SA">البايسبس(الأرتكاز بالبار الزجزاج</span></span></a><span lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span>=========================================================</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p></o:p></span></div><span style="color: #999999; font-size: 130%;"><span style="font-weight: bold;">(البايسبس(الإرتكاز بالمرفق على الفخذ</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span>العضلة ذات الرأسين العضدية ( البايسبس )<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>الساعد ( الرست )<br /><br /><br /><br /><a href="http://img161.imageshack.us/i/biceps05.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img161.imageshack.us/img161/9923/biceps05.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />- كما هو موضح بالصورة<br /><br />- الجلوس على مقعد والإرتكاز بالمرفق على الفخذ<br /><br />- مسك الدامبلز مع اتجاه راحة اليد للداخل باتجاه الجذع<br /><br />- رفع الساعد إلى أعلى بمحاذاة الكتف , مع مراعاة ثبات العضد<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات : </span><br /><br />-إنثناء الظهر إنثناء خفيف<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-529807964452737015?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-49769478353629527832009-09-13T19:51:00.000-07:002011-01-31T05:48:47.469-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: black; font-size: 13.5pt;">============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البايسبس<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span>==</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572847" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5802.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(بالكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572873"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5178.html">( <span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبل-مطرقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5896.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(الإرتكاز بالمرفق على الفخذ</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572879"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8211.html">(<span dir="rtl" lang="AR-SA">البايسبس(بار واقف</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572862"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4623.html">(<span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبلز</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572884"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9272.html">(<span dir="rtl" lang="AR-SA">البايسبس( الأرتكاز دمبل فردى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_142.html"><span dir="ltr" style="font-family: Symbol;">· </span><span dir="ltr">(EZ<span dir="rtl" lang="AR-SA">البايسبس(الأرتكاز بالبار الزجزاج</span></span></a><span lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span>=========================================================</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p></o:p></span></div><span style="color: #999999; font-size: large;"><span style="font-weight: bold;">(البايسبس(التبادل بالدامبلز</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية : </span>العضلة ذات الرأسين العضدية ( البايسبس )<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> الساعد ( الرست )<br /><br /><br /><br /><a href="http://img34.imageshack.us/i/biceps06.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img34.imageshack.us/img34/8257/biceps06.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الوقوف باتساع الحوض<br /><br />- مسك الدامبلز بجنب الفخذين وراحة اليد للخارج ولأعلى<br /><br />- رفع الساعدين إلى أعلى بمحاذاة الكتف , مع مراعاة ثبات العضدين جانبى الجذع<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />- هذا التمرين من تمارين بناء الكتلة العضلية </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-4976947835362952783?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-61459525918270813072009-09-13T19:45:00.000-07:002011-01-31T05:48:47.498-08:00<div style="text-align: center;">&nbsp;<span lang="AR-EG" style="color: black; font-size: 13.5pt;">============</span><br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البايسبس<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span>==</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572847" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5802.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(بالكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572873"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5178.html">( <span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبل-مطرقة</span></a> </div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5896.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(الإرتكاز بالمرفق على الفخذ</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572879"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8211.html">(<span dir="rtl" lang="AR-SA">البايسبس(بار واقف</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572862"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4623.html">(<span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبلز</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572884"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9272.html">(<span dir="rtl" lang="AR-SA">البايسبس( الأرتكاز دمبل فردى</span></a> </div></td> </tr><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_142.html"><span dir="ltr" style="font-family: Symbol;">· </span><span dir="ltr">(EZ<span dir="rtl" lang="AR-SA">البايسبس(الأرتكاز بالبار الزجزاج</span></span></a><span lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span><br />=========================================================<br /><br /><div style="color: #999999;"> <span style="font-size: large;"><b>البايسبس(التبادل بالدامبل-مطرقة)</b></span></div></div>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span>العضلة ذات الرأسين العضدية ( البايسبس<br />(<span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>الساعد ( الرست<br /><br /><a href="http://img39.imageshack.us/i/biceps07.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img39.imageshack.us/img39/4001/biceps07.gif" /></a><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br />- كما هو موضح بالصورة<br />- الوقوف باتساع الحوض<br />- مسك الدامبلز بجانب الفخذين وراحتى اليد للداخل جهة الفخذ ( القبضة عمودية )<br />- رفع الساعدين إلى أعلى بالتبادل بمحاذاة الكتف , مع مراعاة ثبات العضدين جانبى الجذع<br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br />- يمكن رفع الساعدين معاً , ويمكن رفعهما بالتبادل</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-6145952591827081307?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-58138311455316001902009-09-13T19:40:00.000-07:002011-01-31T05:48:47.527-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><span lang="AR-EG" style="color: black; font-size: 13.5pt;">============</span><br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البايسبس<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span>==</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572847" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5802.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(بالكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572873"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5178.html">( <span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبل-مطرقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5896.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(الإرتكاز بالمرفق على الفخذ</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572879"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8211.html">(<span dir="rtl" lang="AR-SA">البايسبس(بار واقف</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572862"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4623.html">(<span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبلز</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572884"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9272.html">(<span dir="rtl" lang="AR-SA">البايسبس( الأرتكاز دمبل فردى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_142.html"><span dir="ltr" style="font-family: Symbol;">· </span><span dir="ltr">(EZ<span dir="rtl" lang="AR-SA">البايسبس(الأرتكاز بالبار الزجزاج</span></span></a><span lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span>=========================================================</div><span style="font-size: large;"><span style="color: #999999; font-weight: bold;">(</span></span><span style="font-size: large;"><span style="color: #999999; font-weight: bold;">البايسبس(بار واقف</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />&nbsp; </span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية : </span>العضلة ذات الرأسين العضدية (البايسبس<br /><br />&nbsp;(<span style="color: #ff9966; font-weight: bold;">العضلات المساعدة : </span>الساعد ( الرست<br /><br /><br /><br /><a href="http://img36.imageshack.us/i/biceps01.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img36.imageshack.us/img36/6627/biceps01.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الوقوف باتساع الحوض<br /><br />- مسك البار أمام الفخذين وراحة اليد للخارج<br /><br />- رفع الساعدين إلى أعلى بمحاذاة الكتف , مع مراعاة ثبات العضدين جانبى الجذع<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />- هذا التمرين من تمارين بناء الكتلة العضلية<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-5813831145531600190?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-82087026410709245302009-09-13T19:38:00.000-07:002011-01-31T05:48:47.551-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: black; font-size: 13.5pt;">============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البايسبس<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span>==</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572847" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5802.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(بالكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572873"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5178.html">( <span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبل-مطرقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5896.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(الإرتكاز بالمرفق على الفخذ</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572879"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8211.html">(<span dir="rtl" lang="AR-SA">البايسبس(بار واقف</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572862"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4623.html">(<span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبلز</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572884"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9272.html">(<span dir="rtl" lang="AR-SA">البايسبس( الأرتكاز دمبل فردى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_142.html"><span dir="ltr" style="font-family: Symbol;">· </span><span dir="ltr">(EZ<span dir="rtl" lang="AR-SA">البايسبس(الأرتكاز بالبار الزجزاج</span></span></a><span lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span>=========================================================</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(البايسبس( الأرتكاز دمبل فردي</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />&nbsp; </span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span> العضلة ذات الرأسين العضدية ( البايسبس<br /><br />&nbsp;(<span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> الساعد ( الرست<br /><br /><br /><br /><a href="http://img412.imageshack.us/i/biceps09.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img412.imageshack.us/img412/6907/biceps09.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الجلوس على مقعد الحصان ( الهورس ) مع الإرتكاز بالعضد على مقعد<br /><br />- مسك الدامبلز وراحة اليد للخارج ولأعلى<br /><br />- ثنى ومد الذراع بانتظام<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-8208702641070924530?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-82443651563020446082009-09-13T19:32:00.000-07:002011-01-31T05:48:47.575-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: black; font-size: 13.5pt;">============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين البايسبس<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span>==</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p> </o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="color: blue; font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572847" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5802.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(بالكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572873"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5178.html">( <span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبل-مطرقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"><span style="font-family: Symbol;">·</span></a><a href="http://www.blogger.com/goog_1269095572857" style="color: blue;"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5896.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">البايسبس(الإرتكاز بالمرفق على الفخذ</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572879"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8211.html">(<span dir="rtl" lang="AR-SA">البايسبس(بار واقف</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><a href="http://www.blogger.com/goog_1269095572862"><span style="font-family: Symbol;">·</span> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4623.html">(<span dir="rtl" lang="AR-SA">البايسبس(التبادل بالدامبلز</span></a> <span dir="rtl" lang="AR-SA"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;"><a href="http://www.blogger.com/post-edit.do">·</a></span><a href="http://www.blogger.com/goog_1269095572884"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9272.html">(<span dir="rtl" lang="AR-SA">البايسبس( الأرتكاز دمبل فردى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div align="right" class="MsoNormal" dir="rtl" style="text-align: left;"><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_142.html"><span dir="ltr" style="font-family: Symbol;">· </span><span dir="ltr">(EZ<span dir="rtl" lang="AR-SA">البايسبس(الأرتكاز بالبار الزجزاج</span></span></a><span lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span>=========================================================</div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(EZالبايسبس(الأرتكاز بالبار الزجزاج</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />&nbsp; </span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span> العضلة ذات الرأسين العضدية ( البايسبس<br /><br />&nbsp;(<span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> الساعد ( الرست<br /><br /><br /><br /><a href="http://img30.imageshack.us/i/biceps02.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img30.imageshack.us/img30/4060/biceps02.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />- كما هو موضح بالصورة<br /><br />- الجلوس على جهاز الحصان ( الهورس )<br /><br />- القبض على بار الزجزاج وراحة اليد للخارج ولأعلى<br /><br />- ثنى ومد مفصل المرفق بانتظام<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-8244365156302044608?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-85486693893190744342009-09-13T19:24:00.000-07:002011-01-31T05:48:47.601-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 13.5pt;"><span dir="rtl"></span><span dir="rtl"></span>============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الساعد<o:p></o:p></span></b></div><div align="center" class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ </span><span dir="ltr"></span><span dir="ltr"></span><span dir="ltr"></span><span dir="ltr"></span>==<span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> <o:p></o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2149.html">(<span dir="rtl" lang="AR-SA">الساعد(بار واقف</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730966"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1888.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأسفل</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730955"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_13.html">(EZ <span dir="rtl" lang="AR-SA">الساعد( بار زجزاج</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730976"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9967.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأعلى</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_32.html">(<span dir="rtl" lang="AR-SA">الساعد(بار بالقبضة للأسفل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"><o:p></o:p></span></div><span style="color: #999999; font-size: 130%;"><span style="font-weight: bold;">(الساعد(بار واقف</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"> <br />العضلة الأساسية :</span> عضلة الساعد ( الرست ) , والعضلة الكعبرية<br /><br />&nbsp;(<span style="color: #ff9966; font-weight: bold;">العضلات المساعدة : </span>العضلة ذات الرأسين العضدية ( البايسبس<br /><br /><br /><br /><a href="http://img19.imageshack.us/i/avantbras01.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img19.imageshack.us/img19/6298/avantbras01.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">&nbsp;:</span><span style="color: #ff9966; font-weight: bold;">الخطوات</span><br /><br />كما هو موضح بالصورة- <br /><br />&nbsp;الوقوف والقبض على البار باتساع الصدر-<br /><br />ثنى ومد مفصل المرفق مع مراعاة ثبات العضدين بجانبى الجذع- <br /><br /><span style="color: #ff9966; font-weight: bold;">&nbsp;:</span><span style="color: #ff9966; font-weight: bold;">ملاحظات</span><br /><br />القبض على البار بأصابع اليد الخمسة- </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-8548669389319074434?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-6234069977150434142009-09-13T19:20:00.000-07:002011-01-31T05:48:47.625-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 13.5pt;"><span dir="rtl"></span>============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الساعد<o:p></o:p></span></b></div><div align="center" class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============= </span></div><span dir="rtl" lang="AR-SA"><o:p></o:p></span><br /><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> <o:p></o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2149.html">(<span dir="rtl" lang="AR-SA">الساعد(بار واقف</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730966"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1888.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأسفل</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730955"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_13.html">(EZ <span dir="rtl" lang="AR-SA">الساعد( بار زجزاج</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730976"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9967.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأعلى</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_32.html">(<span dir="rtl" lang="AR-SA">الساعد(بار بالقبضة للأسفل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><span lang="AR-EG"><o:p></o:p></span><br /><div class="MsoNormal" dir="rtl" style="color: #999999; font-weight: bold; text-align: center;"><span style="font-size: 130%;"><span lang="AR-EG"><o:p> الساعد( بار زجزاج</o:p></span><span lang="AR-EG">EZ</span><span lang="AR-EG">)</span></span></div><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />العضلة الأساسية :</span> عضلة الساعد ( الرست ) , والعضلة الكعبرية<br /><br />&nbsp;(<span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span> العضلة ذات الرأسين العضدية ( البايسبس<br /><br /><br /><br /><a href="http://img175.imageshack.us/i/avantbras02.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img175.imageshack.us/img175/2682/avantbras02.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />كما هو موضح بالصورة- <br /><br />- الجلوس على مقعد الهورس والقبض على البار الزجزاج ( EZ ) باتساع الصدر , والإرتكاز بالعضدين<br /><br />ثنى ومد مفصل المرفق- <br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />القبض على البار بأصابع اليد الخمسة- <br /><br />:ملاحظات<br /><br />يرجى التنوع بين هذا التمرين و تمرين الدمبل واقف و على كرسى البار الزجزاج<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-623406997715043414?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-21654372675598390702009-09-13T19:16:00.000-07:002011-01-31T05:48:47.788-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 13.5pt;"><span dir="rtl"></span>============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الساعد<o:p></o:p></span></b></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl" lang="AR-EG">============</span>==<span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> <o:p></o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2149.html">(<span dir="rtl" lang="AR-SA">الساعد(بار واقف</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730966"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1888.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأسفل</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730955"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_13.html">(EZ <span dir="rtl" lang="AR-SA">الساعد( بار زجزاج</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730976"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9967.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأعلى</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_32.html">(<span dir="rtl" lang="AR-SA">الساعد(بار بالقبضة للأسفل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl" style="color: #999999; font-weight: bold; text-align: center;"><span style="font-size: 130%;"><span lang="AR-EG"><o:p> الساعد(بار بالقبضة للأسفل)</o:p></span></span></div><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />&nbsp; </span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية : </span>عضلة الساعد ( الرست<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة : </span>لا يوجد<br /><br /><br /><br /><a href="http://img412.imageshack.us/i/avantbras03.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img412.imageshack.us/img412/9616/avantbras03.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />كما هو موضح بالصورة- <br /><br />الجلوس على مقعد ثابت والإرتكاز على الساعدين- <br /><br />القبض على بار وراحة اليد إلى أسفل- <br /><br />ثنى ومد مفصل الرسغ باستمرار- <br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />ثبات مفصل المرفق أثناء أداء التمرين-&nbsp; </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-2165437267559839070?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-5479671069484164512009-09-13T19:11:00.000-07:002011-01-31T05:48:47.813-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 13.5pt;"><span dir="rtl"></span>============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الساعد<o:p></o:p></span></b></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl" lang="AR-EG">=============</span>=<span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> <o:p></o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2149.html">(<span dir="rtl" lang="AR-SA">الساعد(بار واقف</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730966"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1888.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأسفل</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730955"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_13.html">(EZ <span dir="rtl" lang="AR-SA">الساعد( بار زجزاج</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730976"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9967.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأعلى</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_32.html">(<span dir="rtl" lang="AR-SA">الساعد(بار بالقبضة للأسفل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(الساعد(دمبل بالقبضة للأسفل</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />&nbsp; </span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span>عضلة الساعد ( الرست<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>لا يوجد<br /><br /><br /><br /><a href="http://img239.imageshack.us/i/avantbras05.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img239.imageshack.us/img239/8823/avantbras05.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />كما هو موضح بالصورة- <br /><br />الجلوس على مقعد ثابت والإرتكاز على الساعدين- <br /><br />القبض على دامبلز وراحة اليد إلى أسفل- <br /><br />ثنى ومد مفصل الرسغ باستمرار- <br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />ثبات مفصل المرفق أثناء أداء التمرين- <br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-547967106948416451?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-60394568475608287012009-09-13T19:06:00.000-07:002011-01-31T05:48:47.848-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 13.5pt;"><span dir="rtl"></span>============</span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الساعد<o:p></o:p></span></b></div>=============<br /><span dir="rtl" lang="AR-SA"><o:p></o:p></span><br /><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> <o:p></o:p></span></div><div class="MsoNormal" dir="rtl"><span lang="AR-EG"> </span><span lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <span style="color: blue;"> </span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2149.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الساعد(بار واقف</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730966"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1888.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأسفل</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730955"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/ez_13.html">(EZ <span dir="rtl" lang="AR-SA">الساعد( بار زجزاج</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269178730976"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9967.html">(<span dir="rtl" lang="AR-SA">الساعد(دمبل بالقبضة للأعلى</span></a></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_32.html">(<span dir="rtl" lang="AR-SA">الساعد(بار بالقبضة للأسفل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG"> </span><span dir="ltr">=</span>=========================================================</div><div class="MsoNormal" dir="rtl" style="text-align: center;"><br /></div><span style="color: #999999; font-size: 130%;"><span style="font-weight: bold;">(الساعد(دمبل بالقبضة للأعلى</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /><br />&nbsp; </span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span>عضلة الساعد ( الرست<br /><br /><span style="color: #ff9966; font-weight: bold;">العضلات المساعدة :</span>لا يوجد<br /><br /><br /><br /><a href="http://img38.imageshack.us/i/avantbras06.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img38.imageshack.us/img38/4724/avantbras06.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />كما هو موضح بالصورة- <br /><br />الجلوس على مقعد ثابت والإرتكاز على الساعدين- <br /><br />القبض على دامبلز وراحة اليد إلى أعلى- <br /><br />ثنى ومد مفصل الرسغ باستمرار -<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />ثبات مفصل المرفق أثناء أداء التمرين- </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-6039456847560828701?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-55685928726745153402009-09-13T16:16:00.000-07:002011-01-31T05:48:47.890-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الكتف<o:p></o:p></span></b></div><div align="center" class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ <br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4407.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي مع الكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434981"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/arnold.html">(Arnold <span dir="rtl" lang="AR-SA">الكتف(تجميع جانبي على طريقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434957"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_550.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي مع الجلوس</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_560.html">(<span dir="rtl" lang="AR-SA">الكتف(بار خلفى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1948.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة امامى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434992"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6238.html">(<span dir="rtl" lang="AR-SA">الكتف(بار أمامى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8487.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي زوجي</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434997"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3332.html">(<span dir="rtl" lang="AR-SA">الكتف(جهاز الكتف</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9078.html"> (<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;">&nbsp;========================================================<br /><br /><span lang="FR"><o:p></o:p></span></div><div class="MsoNormal" dir="ltr" style="color: #999999; direction: ltr; font-weight: bold; text-align: center; unicode-bidi: embed;"><span style="font-size: 130%;"><o:p> (الكتف(رفرفة جانبي فردي مع الكابل</o:p></span></div><br /><br />shoulder <span style="color: #ff9966; font-weight: bold;">العضله الاساسيه :</span> الكتف<br /><br /><span style="color: #ff9966; font-weight: bold;">عضلات اخرى تعمل :</span> لايوجد<br /><br /><br /><br /><a href="http://img137.imageshack.us/i/epaules05.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img137.imageshack.us/img137/8219/epaules05.gif" /></a><br /><br /><span style="color: #ff9966; font-family: Tahoma; font-size: 85%; font-weight: bold;">الخطوات :</span><br /><br />قم بمسك مقبض جهاز الكابل ثم قم بشده من أسفل إلى أعلى حتى مستوى أذنيك مع مراعاة عدم هز منطقه الكتف لكي يكون الأداء سليما<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />هذا التمرين يعتبر للمستوى المتقدم </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-5568592872674515340?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-82627991225334337722009-09-13T16:00:00.000-07:002011-01-31T05:48:47.931-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الكتف<o:p></o:p></span></b></div><div style="text-align: center;"><span lang="FR">============ </span></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR"> </span><span dir="rtl" lang="AR-EG"> </span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4407.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي مع الكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434981"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/arnold.html">(Arnold <span dir="rtl" lang="AR-SA">الكتف(تجميع جانبي على طريقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434957"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_550.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي مع الجلوس</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_560.html">(<span dir="rtl" lang="AR-SA">الكتف(بار خلفى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1948.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة امامى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434992"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6238.html">(<span dir="rtl" lang="AR-SA">الكتف(بار أمامى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8487.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي زوجي</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434997"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3332.html">(<span dir="rtl" lang="AR-SA">الكتف(جهاز الكتف</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9078.html"> (<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;">&nbsp;=========================================================</div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(الكتف(رفرفة جانبي مع الجلوس</span></span><br /><br /><br /><br />shoulder<span style="color: #ff9966; font-weight: bold;">العضله الاساسيه :</span> الكتف <br /><br /><span style="color: #ff9966; font-weight: bold;">عضلات اخرى تعمل :</span> لايوجد<br /><br /><br /><br /><a href="http://img142.imageshack.us/i/epaules10.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img142.imageshack.us/img142/34/epaules10.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />قم بالجلوس على احد الاجهزه ( مقعد البنش مثلا) و أجعل ظهرك مستقيما وموازيا للأرض ثم قم برفع الاحمال (الدمبلز ) من اسفل الى اعلى حتى مستوى اذنيك<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />قد يكون التمرين بالنسبة للمبتدئين شاق للغاية فقد لا يستطيع المبتدئ رفع أكثر من اربعه كيلو جرامات للحملين .<br /><br />كلما اقترب كوع اللاعب من منطقه الخصر كلما كان الأداء غير سليم<br /><br />يمكن التعويض عن هذا التمرين بتمرين آخر </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-8262799122533433772?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-1141230306439887092009-09-13T15:54:00.000-07:002011-01-31T05:48:47.969-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الكتف<o:p></o:p></span></b></div><div style="text-align: center;"><span lang="FR">============ </span></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR"> </span><span dir="rtl" lang="AR-EG"> </span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4407.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي مع الكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434981"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/arnold.html">(Arnold <span dir="rtl" lang="AR-SA">الكتف(تجميع جانبي على طريقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434957"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_550.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي مع الجلوس</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_560.html">(<span dir="rtl" lang="AR-SA">الكتف(بار خلفى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1948.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة امامى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434992"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6238.html">(<span dir="rtl" lang="AR-SA">الكتف(بار أمامى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8487.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي زوجي</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434997"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3332.html">(<span dir="rtl" lang="AR-SA">الكتف(جهاز الكتف</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9078.html"> (<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><div class="MsoNormal" dir="ltr" style="color: #999999; direction: ltr; font-weight: bold; text-align: center; unicode-bidi: embed;"><span style="font-size: 130%;"><o:p> (الكتف(رفرفة امامى</o:p></span></div><br /><br /><br /><br />shoulder <span style="color: #ff9966; font-weight: bold;">العضله الاساسيه :</span> الكتف<br /><br /><span style="color: #ff9966; font-weight: bold;">عضلات اخرى تعمل :</span> لايوجد<br /><br /><br /><br /><a href="http://img223.imageshack.us/i/epaules08.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img223.imageshack.us/img223/227/epaules08.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />قم بمسك حملين مناسبين فى الثقل ثم قم برفع الحمل الى أعلى حتى تصل به الى مستوى الوجه وقم بالتكرار<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />يجب أن تجعل العضله تشعر بالحمل عند الطلوع والنزول أى يجب أن تقوم بالتكريز فى أداء التمرين<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-114123030643988709?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-74170218027152406152009-09-13T15:41:00.000-07:002011-01-31T05:48:48.001-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الكتف<o:p></o:p></span></b></div><div style="text-align: center;"><span lang="FR">============ </span></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR"> </span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4407.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي مع الكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434981"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/arnold.html">(Arnold <span dir="rtl" lang="AR-SA">الكتف(تجميع جانبي على طريقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434957"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_550.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي مع الجلوس</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_560.html">(<span dir="rtl" lang="AR-SA">الكتف(بار خلفى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1948.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة امامى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434992"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6238.html">(<span dir="rtl" lang="AR-SA">الكتف(بار أمامى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8487.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي زوجي</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434997"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3332.html">(<span dir="rtl" lang="AR-SA">الكتف(جهاز الكتف</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9078.html"> (<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><div class="MsoNormal" dir="ltr" style="color: #999999; direction: ltr; font-weight: bold; text-align: center; unicode-bidi: embed;"><span style="font-size: 130%;"><o:p> (الكتف(رفرفة جانبي زوجي</o:p></span></div><br /><br /><br /><br />shoulder <span style="color: #ff9966; font-weight: bold;">العضله الاساسيه :</span> الكتف<br /><br /><span style="color: #ff9966; font-weight: bold;">عضلات اخرى تعمل :</span> لايوجد<br /><br /><br /><br /><a href="http://img134.imageshack.us/i/epaules09.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img134.imageshack.us/img134/1562/epaules09.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />قم بمسك احمال مناسبة فى الثقل ثم قم برفع الاحمال (الدمبلز ) الى أعلى حتى تصل به الى مستوى اعلى الأذن وقم بالتكرار<br /><br /><span style="color: #ff9966;">ملاحظات :</span><br /><br />يجب أن تجعل العضله تشعر بالحمل عند الطلوع والنزول أى يجب أن تقوم بالتكريز فى أداء التمرين </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-7417021802715240615?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-28719611216756811192009-09-13T15:33:00.001-07:002011-01-31T05:48:48.057-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الكتف<o:p></o:p></span></b></div><div style="text-align: center;"><span lang="FR">============ </span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4407.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي مع الكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434981"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/arnold.html">(Arnold <span dir="rtl" lang="AR-SA">الكتف(تجميع جانبي على طريقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434957"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_550.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي مع الجلوس</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_560.html">(<span dir="rtl" lang="AR-SA">الكتف(بار خلفى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1948.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة امامى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434992"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6238.html">(<span dir="rtl" lang="AR-SA">الكتف(بار أمامى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8487.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي زوجي</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434997"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3332.html">(<span dir="rtl" lang="AR-SA">الكتف(جهاز الكتف</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9078.html"> (<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><div class="MsoNormal" dir="ltr" style="color: #999999; direction: ltr; font-weight: bold; text-align: center; unicode-bidi: embed;"><span style="font-size: 130%;"><o:p> (الكتف(رفرفة جانبي فردي</o:p></span></div><br /><br /><br />shoulder <span style="color: #ff9966; font-weight: bold;">العضله الاساسيه :</span> الكتف<br /><br /><span style="color: #ff9966; font-weight: bold;">عضلات اخرى تعمل :</span> لايوجد<br /><br /><br /><br /><a href="http://img142.imageshack.us/i/epaules07.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img142.imageshack.us/img142/1805/epaules07.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />قم بمسك حمل مناسب فى الثقل ثم قم برفع الحمل الى أعلى حتى تصل به الى مستوى اعلى الأذن وقم بالتكرار<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />يجب أن تجعل العضله تشعر بالحمل عند الطلوع والنزول أى يجب أن تقوم بالتكريز فى أداء التمرين </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-2871961121675681119?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-9926554794410995932009-09-13T15:27:00.000-07:002011-01-31T05:48:48.092-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الكتف<o:p></o:p></span></b></div><div style="text-align: center;"><span lang="FR">============ </span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4407.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي مع الكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434981"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/arnold.html">(Arnold <span dir="rtl" lang="AR-SA">الكتف(تجميع جانبي على طريقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434957"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_550.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي مع الجلوس</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_560.html">(<span dir="rtl" lang="AR-SA">الكتف(بار خلفى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1948.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة امامى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434992"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6238.html">(<span dir="rtl" lang="AR-SA">الكتف(بار أمامى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8487.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي زوجي</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434997"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3332.html">(<span dir="rtl" lang="AR-SA">الكتف(جهاز الكتف</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9078.html"> (<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><div class="MsoNormal" dir="ltr" style="color: #999999; direction: ltr; font-weight: bold; text-align: center; unicode-bidi: embed;"><span style="font-size: 130%;"><o:p> (Arnold الكتف(تجميع جانبي على طريقة</o:p></span></div><br /><br /><br /><br />(<span style="color: #ff6666; font-size: 130%; font-weight: bold;">ملحوظة :</span> التجميع الجانبى هو تمرين للكتف الامامى ايضا )<br /><br />shoulder <span style="color: #ff9966; font-weight: bold;">العضله الاساسيه :</span> الكتف<br /><br /><span style="color: #ff9966; font-weight: bold;">عضلات اخرى تعمل :</span> الترايسبس<br /><br /><br /><br /><a href="http://img228.imageshack.us/i/epaules06.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img228.imageshack.us/img228/2625/epaules06.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات:</span><br /><br />بعد الجلوس على المقعد القائم الخاص بإحماء عضلة الكتف<br /><br />قم بإمساك حملين ( دامبل ) وابدأ الدفع من أسفل إلى أعلى كما هو موضح بالصورة<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />-يجب أن يكون الظهر على إستقامته عند الدفع للحفاظ على العمود الفقرى وتجنب الإنزلاقات الغضروفية<br /><br />-يمكنك أن تستخدم أى مقعد بشرط أن تكون زاوية المسند ( 70 - 90 ) درجة </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-992655479441099593?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-52702594223513173222009-09-13T15:19:00.000-07:002011-01-31T05:48:48.132-08:00<div style="text-align: center;"><span lang="AR-EG" style="color: black; font-size: 18pt;">========</span><span lang="AR-EG"><o:p></o:p></span><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الكتف<o:p></o:p></span></b></div><div align="center" class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ <br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4407.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي مع الكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434981"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/arnold.html">(Arnold <span dir="rtl" lang="AR-SA">الكتف(تجميع جانبي على طريقة</span></a> </div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434957"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_550.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي مع الجلوس</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_560.html">(<span dir="rtl" lang="AR-SA">الكتف(بار خلفى</span></a> </div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1948.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة امامى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434992"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6238.html">(<span dir="rtl" lang="AR-SA">الكتف(بار أمامى</span></a> </div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8487.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي زوجي</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434997"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3332.html">(<span dir="rtl" lang="AR-SA">الكتف(جهاز الكتف</span></a> </div></td> </tr><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9078.html"> (<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr></tbody></table></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================<br /><br /><span style="font-size: large;"><b><span style="color: #999999;">(الكتف(بار خلفى </span></b></span><br /><br /></div>shoulder <span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span> الكتف<br />Triceps <span style="color: #ff9966; font-weight: bold;">عضلات أخرى تعمل : </span>الترايسبس<br /><br /><a href="http://img297.imageshack.us/i/epaules01.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img297.imageshack.us/img297/4621/epaules01.gif" /></a><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br />أخفض البار الى مستوى كتفيك ثم قم برفعه الى أعلى كما هو موضح بالصور<br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br />يجب عليك ان تجعل المسافه بين يديك واسعه ويجب عليك ان تقوم بفرد ظهرك </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-5270259422351317322?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-21585527030273510902009-09-13T15:12:00.000-07:002011-01-31T05:48:48.175-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الكتف<o:p></o:p></span></b></div><div style="text-align: center;"><span lang="FR">============ </span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4407.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي مع الكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434981"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/arnold.html">(Arnold <span dir="rtl" lang="AR-SA">الكتف(تجميع جانبي على طريقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434957"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_550.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي مع الجلوس</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_560.html">(<span dir="rtl" lang="AR-SA">الكتف(بار خلفى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1948.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة امامى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434992"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6238.html">(<span dir="rtl" lang="AR-SA">الكتف(بار أمامى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8487.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي زوجي</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434997"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3332.html">(<span dir="rtl" lang="AR-SA">الكتف(جهاز الكتف</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9078.html"> (<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي</span></a> </div></td></tr><br /></tbody></table></div><div class="MsoNormal" dir="ltr" style="color: #999999; direction: ltr; font-weight: bold; text-align: center; unicode-bidi: embed;"><span style="font-size: 130%;"><o:p> </o:p></span><span style="font-size: 130%;"></span></div><div class="MsoNormal" dir="ltr" style="color: #999999; direction: ltr; font-weight: bold; text-align: center; unicode-bidi: embed;"><span style="font-size: 130%;"><o:p></o:p></span></div>=========================================================<br /><br /><div style="color: #999999;"><span style="font-size: large;"><b><o:p>(</o:p>الكتف(بار أمامى</b></span></div><br /><br />shoulder <span style="color: #ff9966; font-weight: bold;">العضلة الأساسية : </span>الكتف <br /><br />( Triceps ) <span style="color: #ff9966; font-weight: bold;">عضلات أخرى تعمل :</span> الترايسبس<br /><br /><br /><br /><a href="http://img90.imageshack.us/i/epaules03.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img90.imageshack.us/img90/4718/epaules03.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />باستخدام البار<br /><br />قم برفع البار إلى أعلى كما هو موضح بالصور<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات :</span><br /><br />يجب أن يكون الظهر على استقامته عند الدفع للحفاظ على العمود الفقرى وتجنب الإنزلاقات الغضروفية<br /><br />مع مراعاة المسافة واسعة إلى حد ما بين قبضتى اليد .<br /><br />يمكنك أن تستخدم أى مقعد بشرط أن تكون زاوية المسند ( 70 - 90 ) درجة<br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-2158552703027351090?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-30284230805644717662009-09-13T15:04:00.000-07:002011-01-31T05:48:48.199-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:595.3pt 841.9pt; margin:70.85pt 70.85pt 70.85pt 70.85pt; mso-header-margin:35.4pt; mso-footer-margin:35.4pt; mso-paper-source:0; mso-gutter-direction:rtl;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الكتف<o:p></o:p></span></b></div><div style="text-align: center;"><span lang="FR">============ </span></div><div align="center" dir="ltr"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="color: blue; padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4407.html" style="color: blue;">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي مع الكابل</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434981"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/arnold.html">(Arnold <span dir="rtl" lang="AR-SA">الكتف(تجميع جانبي على طريقة</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434957"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_550.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي مع الجلوس</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_560.html">(<span dir="rtl" lang="AR-SA">الكتف(بار خلفى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_1948.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة امامى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434992"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_6238.html">(<span dir="rtl" lang="AR-SA">الكتف(بار أمامى</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_8487.html">(<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي زوجي</span></a></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269188434997"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_3332.html">(<span dir="rtl" lang="AR-SA">الكتف(جهاز الكتف</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_9078.html"> (<span dir="rtl" lang="AR-SA">الكتف(رفرفة جانبي فردي</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" dir="ltr" style="direction: ltr; text-align: center; unicode-bidi: embed;">&nbsp;========================================================</div><div class="MsoNormal" dir="ltr" style="color: #999999; direction: ltr; font-weight: bold; text-align: center; unicode-bidi: embed;"><span style="font-size: 130%;"><o:p> (الكتف(جهاز الكتف</o:p></span></div><br /><br /><br />shoulder <span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span> الكتف<br /><br />( Triceps )<span style="color: #ff9966; font-weight: bold;">عضلات أخرى تعمل :</span> الترايسبس<br /><br /><br /><br /><a href="http://img245.imageshack.us/i/epaules12.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img245.imageshack.us/img245/436/epaules12.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />باستخدام جهاز الكتف<br /><br />قم برفع بار الجهاز إلى أعلى كما هو موضح بالصور<br /><br /><span style="color: #ff9966; font-weight: bold;">ملاحظات : </span><br /><br />يجب أن يكون الظهر على استقامته عند الدفع للحفاظ على العمود الفقرى وتجنب الإنزلاقات الغضروفية<br /><br />مع مراعاة المسافة واسعة إلى حد ما بين قبضتى اليد .<br /><br />يمكنك أن تستخدم أى مقعد بشرط أن تكون زاوية المسند ( 70 - 90 ) درجة.<br /><br /><br /><br /><br /><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-3028423080564471766?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-9049550931130790192009-09-13T10:43:00.000-07:002011-01-31T05:48:48.225-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الترابيز<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ <br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 492px;"><tbody><br /><tr style="height: 13.95pt;"> <td style="height: 13.95pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7333.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب الدمبلز الى مستوى الخصر</span></a> </div></td> <td style="height: 13.95pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269254396905"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5905.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب الدمبلز تحت الدقن</span></a> </div></td> </tr><br /><tr style="height: 14.7pt;"> <td style="height: 14.7pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269254396900"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4291.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب البار الى مستوى الخصر</span></a> </div></td> <td style="height: 14.7pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_13.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب البار تحت الدقن</span></a></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div><div style="text-align: center;">=========================================================</div><div style="text-align: center;"><br /></div><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR"><o:p></o:p></span></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(الترابيز(سحب الدمبلز الى مستوى الخصر</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"> <br />العضله الاساسيه :</span> الشبه منحرفة ( الترابيس)<br /><br /><span style="color: #ff9966; font-weight: bold;">عضلات اخرى تعمل :</span> لا يوجد<br /><br /><br /><br /><a href="http://img143.imageshack.us/i/trapzes03.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img143.imageshack.us/img143/3979/trapzes03.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />- كما هو موضح بالصورة<br /><br />- الوقوف والذراعان ملاصقان للفخذ<br /><br />- مرجحة الكتفين لأعلى ولأسفل مع مراعاة عدم ثنى المرفق ( الكوع )<br /><br />- وضع القدمين فى الوقوف باتساع الحوض </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-904955093113079019?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-51488004456498392942009-09-13T10:33:00.000-07:002011-01-31T05:48:48.248-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الترابيز<o:p></o:p></span></b></div><div style="text-align: center;"><span lang="FR">============ </span><span dir="rtl" lang="AR-EG"><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span><br /><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 492px;"><tbody><br /><tr style="height: 13.95pt;"> <td style="height: 13.95pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7333.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب الدمبلز الى مستوى الخصر</span></a> </div></td> <td style="height: 13.95pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269254396905"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5905.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب الدمبلز تحت الدقن</span></a> </div></td> </tr><br /><tr style="height: 14.7pt;"> <td style="height: 14.7pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269254396900"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4291.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب البار الى مستوى الخصر</span></a> </div></td> <td style="height: 14.7pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_13.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب البار تحت الدقن</span></a></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div><div style="text-align: center;">=========================================================</div></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(الترابيز(سحب البار الى مستوى الخصر</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"> <br /></span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span> الشبه منحرفة ( الترابيس<br /><br /><span style="color: #ff9966; font-weight: bold;">عضلات أخرى تعمل :</span> لا يوجد<br /><br /><br /><br /><a href="http://img90.imageshack.us/i/trapzes01.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img90.imageshack.us/img90/3149/trapzes01.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات : </span><br /><br />كما هو موضح بالصورة- <br /><br />مسك البار باتساع الصدر أمام الفخذين -<br /><br />المرجحة إلى أعلى وإلى أسفل مع مراعاة عدم ثنى مفصل المرفق- <br /><br />وضع القدمين فى الوقوف باتساع الحوض- </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-5148800445649839294?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-70647294232782562722009-09-13T10:29:00.000-07:002011-01-31T05:48:48.313-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الترابيز<o:p></o:p></span></b></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ <br /></span></div><div style="text-align: center;"><span lang="FR"></span><span dir="rtl" lang="AR-EG"> </span><span dir="rtl" lang="AR-SA"><o:p></o:p></span><br /><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 492px;"><tbody><br /><tr style="height: 13.95pt;"> <td style="height: 13.95pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7333.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب الدمبلز الى مستوى الخصر</span></a> </div></td> <td style="height: 13.95pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269254396905"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5905.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب الدمبلز تحت الدقن</span></a> </div></td> </tr><br /><tr style="height: 14.7pt;"> <td style="height: 14.7pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269254396900"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4291.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب البار الى مستوى الخصر</span></a> </div></td> <td style="height: 14.7pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_13.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب البار تحت الدقن</span></a></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div><div style="text-align: center;">=========================================================</div></div><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(الترابيز(سحب الدمبلز تحت الدقن</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"> </span><span style="color: #ff9966;"><b>&nbsp;</b></span><br /><span style="color: #ff9966;"><b>العضلة الأساسية :</b></span> <span style="font-family: Tahoma;">ا</span>لشبه منحرفة ( الترابيس) <br /><span style="color: #ff9966;"><b>عضلات أخرى تعمل :</b></span> لا يوجد <br /><br /><span style="color: #ff9966; font-weight: bold;"></span><br /><br /><br /><br /><a href="http://img515.imageshack.us/i/trapzes04.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img515.imageshack.us/img515/5760/trapzes04.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966;"><b>الخطوات : </b></span> <br /><span style="font-size: small;">- كما هو موضح بالصورة <br />- الوقوف والذراعان ملاصقان للفخذ ،اليدين ممسكتان بثقل مناسب <br />- رفع الذراعين فى وضع الذراعين عرضاً ثنى ( ثنى الذراعين أمام الصدر ) <br />- وضع القدمين فى الوقوف باتساع الحوض</span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-7064729423278256272?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-16577828664431236152009-09-13T10:09:00.000-07:002011-01-31T05:48:48.339-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span lang="AR-EG" style="color: black; font-size: 18pt;">========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الترابيز<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============</span><span dir="rtl" lang="AR-EG"><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 492px;"><tbody><br /><tr style="height: 13.95pt;"> <td style="height: 13.95pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7333.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب الدمبلز الى مستوى الخصر</span></a> </div></td> <td style="height: 13.95pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269254396905"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_5905.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب الدمبلز تحت الدقن</span></a> </div></td> </tr><br /><tr style="height: 14.7pt;"> <td style="height: 14.7pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1269254396900"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_4291.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب البار الى مستوى الخصر</span></a> </div></td> <td style="height: 14.7pt; padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_13.html">(<span dir="rtl" lang="AR-SA">الترابيز(سحب البار تحت الدقن</span></a></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div><div style="text-align: center;">=========================================================</div><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span lang="FR"><o:p></o:p></span></div><br /><span style="font-size: 130%;"><span style="color: #999999; font-weight: bold;">(الترابيز(سحب البار تحت الدقن</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"><br /></span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span> الشبه منحرفة ( الترابيس<br /><br /><span style="color: #ff9966; font-weight: bold;">عضلات أخرى تعمل :</span> لا يوجد<br /><br /><br /><br /><a href="http://img3.imageshack.us/i/trapzes02.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img3.imageshack.us/img3/5073/trapzes02.gif" /></a><br /><br /><br />&nbsp;<span style="color: #ff9966;"><b> </b></span> <span style="color: #ff9966;"><b>الخطوات :</b></span> <br />- كما هو موضح بالصورة <br />- مسك البار بقبضة ضيقة أمام الفخذين ( فى حدود من 20 - 30 سم بين اليدين ) <br />- رفع البار إلى أسفل الذقن ( والذراعان فى وضع عرضاً ثنى ) <br />- وضع القدمين فى الوقوف باتساع الحوض <br /><b><span style="color: #ff9966;">ملاحظات :</span></b> <br />- مع الإحتفاظ بالجذع فى وضع ثابت</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-1657782866443123615?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-59546264752989967712009-09-12T16:31:00.000-07:002011-01-31T05:48:48.378-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الظهر<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ <br /><br /></span><span dir="rtl" lang="AR-SA"><o:p></o:p></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1446238938"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/t.html">(T<span dir="rtl" lang="AR-SA">الظهر(الطرومبة جهاز</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7769.html">(<span dir="rtl" lang="AR-SA">الظهر(ثابت عريض امامي مع رفع الجسم</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_149.html">(<span dir="rtl" lang="AR-SA">الظهر(سحب أرضى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/1_12.html">(<span dir="rtl" lang="AR-SA">الظهر(قطنية1</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1446238928"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_12.html">(<span dir="rtl" lang="AR-SA">الظهر(سحب أمامى</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/2_12.html">(<span dir="rtl" lang="AR-SA">الظهر(قطنية2</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1446238923"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7666.html">(<span dir="rtl" lang="AR-SA">الظهر(البار المنحني</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1446238897"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/3.html">(<span dir="rtl" lang="AR-SA">الظهر(قطنية3</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_2021.html">(<span dir="rtl" lang="AR-SA">الظهر(مجنص فردى-دمبلز</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><o:p> </o:p></div></td> </tr><br /></tbody></table></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;">=========================================================</div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><br /></div><div class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span lang="FR"><o:p></o:p></span></div><span style="font-size: 130%; font-weight: bold;"><span style="color: #999999;">(الظهر(قطنية3</span></span><br /><br /><span style="color: #ff9966; font-weight: bold;"> <br />&nbsp; </span>(<span style="color: #ff9966; font-weight: bold;">العضلة الأساسية :</span>العضلة المستقيمة الظهرية ( القطنية<br /><br /><span style="color: #ff9966;"><span style="font-weight: bold;">العضلات المساعدة</span> <span style="font-weight: bold;"> :</span></span>العضلة ذات الرأسين الفخذية<br /><br /><br /><br /><a href="http://img140.imageshack.us/i/dos01.gif/" target="_blank" title="ImageShack - Image And Video Hosting"><img border="0" src="http://img140.imageshack.us/img140/9118/dos01.gif" /></a><br /><br /><br /><br /><span style="color: #ff9966; font-weight: bold;">الخطوات :</span><br /><br />&nbsp;كما هو موضح بالصورة - <br /><br />الوقوف فتحاً مع القبض على البار أعلى الكتفين باتساع الصدر - <br /><br />ثنى وميل الجذع للأمام ولأسفل والرجوع للوضع الابتدائى - </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/490881216090210369-5954626475298996771?l=bodybuildingpro.blogspot.com' alt='' /></div>zakariaehttp://www.blogger.com/profile/03378853673464591991noreply@blogger.com0tag:blogger.com,1999:blog-490881216090210369.post-77006757348479377382009-09-12T16:21:00.000-07:002011-01-31T05:48:48.406-08:00<div style="text-align: center;"><meta content="text/html; charset=utf-8" equiv="Content-Type"></meta><meta content="Word.Document" name="ProgId"></meta><meta content="Microsoft Word 11" name="Generator"></meta><meta content="Microsoft Word 11" name="Originator"></meta><link href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml" rel="File-List"></link><style><br /> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0cm; margin-bottom:.0001pt; text-align:right; mso-pagination:widow-orphan; direction:rtl; unicode-bidi:embed; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:612.0pt 792.0pt; margin:72.0pt 90.0pt 72.0pt 90.0pt; mso-header-margin:36.0pt; mso-footer-margin:36.0pt; mso-paper-source:0;} div.Section1 {page:Section1;} --> <br /></style> <br /><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><span dir="rtl"></span><span lang="AR-EG" style="color: black; font-size: 18pt;"><span dir="rtl"></span>========</span><span lang="AR-EG"><o:p></o:p></span></div><div align="center" class="MsoNormal" dir="rtl" style="text-align: center;"><b><span lang="AR-EG" style="color: #ff9900; font-size: 18pt;">تمارين الظهر<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="direction: ltr; text-align: center; unicode-bidi: embed;"><span dir="rtl" lang="AR-EG">============ <br /></span></div><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr><td style="padding: 0.75pt;"><span dir="rtl" lang="AR-EG"> </span><span dir="rtl" lang="AR-SA"><o:p></o:p></span><br /><div align="center"><table border="0" cellpadding="0" class="MsoNormalTable" style="width: 455px;"><tbody><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1446238938"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/t.html">(T<span dir="rtl" lang="AR-SA">الظهر(الطرومبة جهاز</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7769.html">(<span dir="rtl" lang="AR-SA">الظهر(ثابت عريض امامي مع رفع الجسم</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_149.html">(<span dir="rtl" lang="AR-SA">الظهر(سحب أرضى</span></a> </div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/1_12.html">(<span dir="rtl" lang="AR-SA">الظهر(قطنية1</span></a> </div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1446238928"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_12.html">(<span dir="rtl" lang="AR-SA">الظهر(سحب أمامى</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://ma3boramuscle.blogspot.com/2009/09/2_12.html">(<span dir="rtl" lang="AR-SA">الظهر(قطنية2</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1446238923"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/blog-post_7666.html">(<span dir="rtl" lang="AR-SA">الظهر(البار المنحني</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; unicode-bidi: embed;"><span style="font-family: Symbol;">·</span> <a href="http://www.blogger.com/goog_1446238897"> </a><a href="http://ma3boramuscle.blogspot.com/2009/09/3.html">(<span dir="rtl" lang="AR-SA">الظهر(قطنية3</span></a> <span dir="rtl" lang="AR-EG"><o:p></o:p></span></div></td> </tr><br /><tr> <td style="padding: 0.75pt;"><div class="MsoNormal" style="direction: ltr; text-align: left; u