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نصائح لممارسة تمارين الحديد في رمضان

08 مارس 2025

نصائح لممارسة تمارين الحديد في رمضان

نصائح لممارسة تمارين الحديد في رمضان

نصائح لممارسة تمارين الحديد في رمضان:

1. أفضل وقت للتمرين:

قبل الإفطار بساعة إذا كنت معتادة على التمارين الصيامية (تمارين خفيفة إلى متوسطة).

بعد الإفطار بساعتين إلى ثلاث ساعات للتمارين المكثفة.

2. شدة التمارين:

خففي الأوزان وعددي التكرارات بدلاً من رفع أوزان ثقيلة.

ركزي على تمارين الجسم بالكامل بدلًا من استهداف عضلة واحدة.

3. التغذية:

تناولي بروتينات كافية بعد التمرين (دجاج، لحم، أسماك، بيض، لبن).

اهتمي بالكربوهيدرات الصحية لتعويض الطاقة (شوفان، بطاطا، تمر).

اشربي الماء بكثرة بين الإفطار والسحور.

4. السحور المثالي:

بروتين + دهون صحية + كربوهيدرات بطيئة الامتصاص (مثل الشوفان أو خبز القمح الكامل) للحفاظ على الطاقة.

5. الراحة والنوم:

حاولي النوم مبكرًا لتعويض فقدان الطاقة وتحفيز التعافي العضلي.

إذا كنتِ تشعرين بالإرهاق، لا تجبري نفسك على التمارين القوية، وركزي على الحركة الخفيفة.

Mohamed Elarby

Mohamed Elarby

A tech blog focused on blogging tips, SEO, social media, mobile gadgets, pc tips, how-to guides and general tips and tricks

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