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تمرين الصدر ثلاثي الأبعاد بالدامبلز (Dumbbells)

15 يوليو 2025

تمرين الصدر ثلاثي الأبعاد بالدامبلز (Dumbbells)

تمرين الصدر ثلاثي الأبعاد بالدامبلز (Dumbbells)

 تمرين الصدر ثلاثي الأبعاد بالدامبلز (Dumbbells)

① فلاي الصدر (Chest Fly)
افتح ذراعيك أثناء الاستلقاء على مقعد مسطح، ثم قرّب الدامبلز نحو بعضهما فوق صدرك.

② فلاي مائل مع دوران (Decline Twist Fly)
استلقِ على مقعد مائل للأسفل، وابدأ بحركة فلاي، وعندما تقرّب الدامبلز، قم بلف المعصمين ليواجه الكفّان بعضهما.

③ ضغط مائل بمطرقة (Incline Hammer Press)
اجلس على مقعد مائل وادفع الدامبلز إلى الأعلى باتجاه السقف بكفَّين مواجهين لبعضهما (قبضة المطرقة).

④ الضغط بالعصر (Squeeze Press)
أثناء الاستلقاء على مقعد، اضغط الدامبلز تجاه بعضهما فوق صدرك وأنت تعصر صدرك طوال الحركة.

 عدد المجموعات: 3
 عدد التكرارات: 10 إلى 12 تكرار لكل تمرين

 هذا الروتين يستهدف جميع زوايا عضلة الصدر: العلوية، الوسطى، والسفلية لنتائج متكاملة.

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

الملف الشخصي

أخر المواضيع من قسم : تمارين

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