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عضلات الرجلين الأمامية من أكتر العضلات اللي بتدي شكل قوي ومشدود

02 يناير 2026

عضلات الرجلين الأمامية من أكتر العضلات اللي بتدي شكل قوي ومشدود

عضلات الرجلين الأمامية من أكتر العضلات اللي بتدي شكل قوي ومشدود

عضلات الرجلين الأمامية

من أكتر العضلات اللي بتدي شكل قوي ومشدود

بس السؤال: إزاي تبني Quadriceps فعّالة بجد؟

عضلات الـ Quadriceps Femoris مكوّنة من 4 عضلات:

Rectus Femoris

Vastus Medialis

Vastus Lateralis

Vastus Intermedius

معظمهم بيبدأ من عظمة الفخذ (Femur)

وبيمسكوا في Quadriceps Tendon

ما عدا واحدة بس… Rectus Femoris

ليه؟

لأنها العضلة الوحيدة اللي بتبدأ من مفصل الحوض مش من الفخذ.

وده فرق مهم جدًا في التمرين.

—

نتيجة الكلام ده:

لو عايز تستهدف Rectus Femoris صح:

لازم تثبّت مفصل الحوض وتخلي الحركة كلها من الركبة.

مثال واضح: Leg Extension

أما باقي عضلات الأمامية:

Vastus Medialis

Vastus Lateralis

Vastus Intermedius

كل اللي يحتاجوه حركة بسيطة:

Knee Extension

زي:

Squat

Leg Press

مفيش اختراع… ولا تعقيد… ولا 10 تمارين مالهمش لازمة.

—

الخلاصة:

حركتين تقيلين

شدة مظبوطة

قرب من الفشل حسب مستواك

وهتطلع بأماميات خرسانة

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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