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تمارين الأمامية والخلفية للمتقدمين – يوم الأرجل

11 ديسمبر 2025

تمارين الأمامية والخلفية للمتقدمين – يوم الأرجل

تمارين الأمامية والخلفية للمتقدمين – يوم الأرجل

تمارين الأمامية والخلفية للمتقدمين – يوم الأرجل

تمارين الأمامية (Front Quads):

Back Squat سكوات حر بالأوزان الثقيلة.

Front Squat سكوات أمامي لرفع ضغط الشغل على الفخذ الأمامي.

Leg Press Narrow Stance ضغط رجلين بفتحة ضيقة لتفعيل الكوادر.

Walking Lunges لونجز مشي مع دمبل لشدّ وحرق عالي.

Leg Extension Dropset فتايحة بنظام دروب سِت لتهييج العضلة آخر التمرين.

تمارين الخلفية (Hamstrings & Glutes):

Romanian Deadlift (RDL) أساسي للهاملسترينغ والغلوتس.

Hip Thrust Heavy دفع الورك لتضخيم المؤخرة بشكل قوي.

Leg Curl Lying/Seated بنهايات الحركة ضغط قوي على الخلفية.

Sumo Deadlift بيضرب خلفية + غلوتس + أدداكتور بقوة.

Glute Ham Raise من أقوى التمارين للخلفية إذا متوفر بالجيم.

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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