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يعني إيه تدريج الأحمال في التمرين؟

01 يونيو 2025

يعني إيه تدريج الأحمال في التمرين؟

يعني إيه تدريج الأحمال في التمرين؟

يعني إيه تدريج الأحمال في التمرين؟

تدريج الأحمال = إنك تزود الحمل أو الضغط على عضلاتك بشكل تدريجي ومنظم علشان تفضل تتطور وتكسر الثبات.

يعني ببساطة:

العضلة مش هتكبر أو تقوى لو كل أسبوع بتلعب بنفس الوزن ونفس التكرارات ونفس الأداء.

إزاي تطبق تدريج الأحمال؟

زود الوزن:

لو بتلعب سكوات بـ 60 كيلو وعملت 10 عدات بسهولة، الأسبوع اللي بعده زوّد 2.5 – 5 كيلو.

زود التكرارات:

لو مش قادر تزود وزن، العب نفس الوزن بس حاول تزود عدة أو عدتين.

زود الجولات (الستات):

لو دايمًا بتلعب 3 ستات، جرّب تخليهم 4 بنفس الأداء.

قلّل الراحة بين الجولات:

تخلي جسمك يشتغل تحت ضغط أكتر.

حسّن الأداء:

ركّز إنك تلعب الحركة بشكل أبطأ، وتتحكم فيها أكتر، وتركّز في التكنيك.

أهم حاجة:

تدريج الأحمال لازم يكون ذكي، مش لازم كل تمرينة تزود!

لو حسيت إنك تعبان أو أداءك بيقل، خد ديلود وريح.

باختصار:

تدريج الأحمال هو سر التطور المستمر في التمرين…

لو بتلعب بنفس الطريقة كل مرة = جسمك هيقف مكانه.

لو بتزود الحمل بشكل محسوب = جسمك هيجبر ويكبر

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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أخر المواضيع من قسم : معلومات

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