القائمة الرئيسية

الصفحات

سر الضخامة ....

13 مارس 2026

سر الضخامة ....

سر الضخامة ....

سر الضخامة ....

فائض #سعرات (Surplus)

علشان تكبر… لازم تاكل أكتر ما بتحرق.

زوّد 300–500 سعر يوميًا

بروتين: 1.6 – 2.2 جرام لكل كيلو من وزنك

كربوهيدرات كفاية علشان الطاقة

دهون صحية باعتدال

لو وزنك ما بيزيدش = أنت مش في فائض حقيقي.

تدريب #صح + زيادة أحمال

العضلة بتكبر لما تجبرها تتأقلم.

تمارين مركبة (سكوات – بنش – ديدلفت – ضغط كتف)

6–12 عدة للضخامة

حاول تزود وزن أو عدات كل أسبوع (Progressive Overload)

التكنيك أهم من الوزن

راحة .... ونوم .....

النمو بيحصل وإنت نايم مش وإنت بتتمرن.

7–9 ساعات نوم

قلل التوتر (الكورتيزول العالي يهدم العضلة)

يوم راحة على الأقل في الأسبوع

هل المكملات مهمة

مكملات زي:

#واي بروتين

#كرياتين

سريس #ماس (لو صعب تزود أكل)

تساعدك توصل للسعرات بسهولة… لكن مش بديل للأكل.

الخلاصة:

كل كويس + اتمرن بذكاء + نام كويس = ضخامة حقيقية ونظيفة

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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