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شدّ البطن عند النساء بالصيف بيحتاج 3 شغلات مع بعض

28 أبريل 2026

شدّ البطن عند النساء بالصيف بيحتاج 3 شغلات مع بعض

شدّ البطن عند النساء بالصيف بيحتاج 3 شغلات مع بعض

شدّ البطن عند النساء بالصيف بيحتاج 3 شغلات مع بعض

تمارين + أكل + عادات يومية. ما في شي اسمه شد موضعي لحاله، لازم تنشيف دهون مع تقوية العضلات.

أولاً: التمارين (3–4 مرات بالأسبوع)

ركزي على:

بلانك (Plank) 30–60 ثانية × 3

رفع الرجلين (Leg raises) 12–15 تكرار

كرنتش ببطء (Crunches) 15 تكرار

تمارين HIIT خفيفة 15–20 دقيقة (مشي سريع/نط حبل)

مهم جداً: تمارين مقاومة للجسم كامل (أرجل + ظهر) لأنها تسرّع الحرق.

ثانياً: الأكل

خففي السكر والخبز الأبيض

زيدي البروتين: دجاج، بيض، لبن، بقوليات

خضار بكل وجبة (خصوصاً خيار وخس)

اشربي مي كثير (2–3 لتر يومياً)

قللي الأكل المالح لأنه بيعمل نفخة

ثالثاً: عادات يومية

نامي 7–8 ساعات

امشي يومياً 7–10 آلاف خطوة

ابتعدي عن المشروبات الغازية

لا تأكلي قبل النوم بـ 2–3 ساعات

أهم نقطة

شد البطن بالصيف يبين خلال 4–8 أسابيع إذا التزمتِ،

بس لازم صبر وانتظام.

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

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