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أهم 5 نصائح لتمرين Cable Crunches

24 أغسطس 2025

أهم 5 نصائح لتمرين Cable Crunches

أهم 5 نصائح لتمرين Cable Crunches

أهم 5 نصائح لتمرين Cable Crunches

ثبت الدقن قرب الصدر طول الحركة عشان تحافظ على عزل عضلات البطن وتمنع مشاركة عضلات الرقبة أو الظهر العلوي.

ظبط طول الحبل بحيث يكون مريح مع وضع الركوع، لا قصير جدًا ولا طويل يخلّي الحركة غير طبيعية.

ابدأ الحركة من العمود الفقري مش من الفخذين، الحركة لازم تكون Crunch (انحناء العمود الفقري للأمام) مش Bow (انحناءة كاملة من الحوض).

تجنّب سحب الحبل بالذراعين، خلي الدفع كله ناتج عن انقباض البطن وثني العمود الفقري.

ما تفردش ظهرك للخلف أثناء العودة، لأن ده بيحط ضغط زائد على الفقرات القطنية وبيقلل من فعالية التمرين.

الفكرة الأساسية: التمرين قائم على ثني العمود الفقري للأمام (Spinal Flexion) عن طريق سحب القفص الصدري باتجاه الحوض، مش مجرد الانحناء من الحوض.

انت الان في اول مقال

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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