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التنشيف العضلي في نقاط سريعة

26 نوفمبر 2025

التنشيف العضلي في نقاط سريعة

التنشيف العضلي في نقاط سريعة

التنشيف العضلي في نقاط سريعة

‏1- يجب تناول 4 -5 وجبات باليوم بمقدارالجرامات

‏2-الممنوعات

السكر والحلويات

المشروبات الغازية والوجبات السريعة

المقالي والمخللات

مشروبات الطاقة والسهر ‏

الدسم والكحوليات

الدقيق الأبيض ‏

‏3- قلل كمية الملح المستهلك يوميا لكن لا تمنعه

‏4-يمكن تناول الخبز الأسمر أو خبز النخالة فقط ‏

‏5- الجري صباحا أو بعد التمرين مباشرة 3 مرات بالإسبوع مدة 15-20 دقيقة

‏6-ممارسة تمارين البطن 3-4 مرات بالإسبوع

‏7-تمارين الكارديو 3 مرات بالأسبوع نصف ساعة كل مرة

‏8-أخذ يومين راحة بالإسبوع

‏

‏9-المكملات المتاحة

‏ BCAA‏ لتغذية العضلات وضمان نموها

جلوتامين لمنع هدم العضلات

واي_بروتين أو إيزو100 أو أي مكمل تكون نسبة الدهون فيه0 أو 1%

الكرياتين لإعطاء الطاقة اللازمة وترطيب الأنسجة العضلية ..

يمكن استخدام زيت_السمك

اشرب شاي_أخضر مرتين باليوم قبل الأكل بنصف ساعة

بعد كل وجبة بساعة تناول تفاحة_خضراء

اشرب 2-3 ليتر ماء باليوم

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 : معلومات

تعليقات

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