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يغفل عنه بعض اللاعبين(Hip thrust)

02 أغسطس 2025

يغفل عنه بعض اللاعبين(Hip thrust)

يغفل عنه بعض اللاعبين(Hip thrust)

يغفل عنه بعض اللاعبين

تمرين دفع الورك بالبار (hip thrust with barbelé) هو من اقوى التمارين لعزل وتقوية عضلات الارداف ويعتبر اساسي لاي شخص يرغب في تضخيم المؤخرة او تحسين الاداء الرياضي

اسم التمرين

(Hip thrust) - دفع الورك بالبار

العضلات المستهدفة

الارداف (Gluteus Maximus)

اوتار الركبة

عضلات الفخذ الخلفية

عضلات اسفل الظهر بشكل تانوي

ملاحظة

لا تفرط في الوزن من البداية ركز على الاتقان اولا

لا ترفع ضهرك اكتر من اللازم .

تجنب فرط التمدد

يمكن اداء التمرين بدون اوزان في البداية

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

تعليقات

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