3 تمارين لعضلات الصدر الداخلية

عضلات الصدر الداخلية تسبب العديد من المشاكل لدى المبتدئين , فالكثير ممن يبدأون مسيرتهم في كمال الاجسام يعانون من مشكلة في الصدر الداخلي , غالباً هذه المشكلة تخف تدريجياً , ولكن لكي تسرع من عملية علاج المشكلة يجب عليك ان تدرب الصدر الداخلي وعليك ان تفاجئ العضلة , وهذا يعني انه يجب عليك ان تقوم بتغيير التمرين من فترة لفترة , وفي هذا الموضوع سوف اضع 3 تمارين للصدر الداخلي

3 تمارين لعضلات الصدر الداخلية

1- تمرين الفراشة للصدر الداخلي

هذا التمرين من اهم التمارين لتقوية الصدر الداخلي , انصح الجميع بأداءه

كيفية اداءه :-

1- ضع الوزن المناسب لك
2- قم بضم يديك مستخدماً عضلات الصدر الداخلية , وحاول ان تقوم بضمهم الى اخر شيء , وليس الى منتصف الطريق مثلاً
3- قم بالرجوع للوضع الأول ببطء
3- قم بعمل 3 جولات , كل جولة 6-10 تكرارات , مع اخذ استراحة 45 ثانية بين كل جولة والاخرى

2- تمرين الـ diamond push up

هذا التمرين ممتاز جداً , وميزته انه يمكنك ان تقوم بعمله في اي مكان , وليس فقط في النادي

كيفية اداءه :-

1- قم بالإستعداد وكأنك سوف تقوم بعمل تمارين الضغط العادية
2- قم بضم يديك وجعلهما متقاربين , كما بالصورة
3- قم بعمل التمرين كما بالصورة
4- قم بعمل 4 جولات , كل جولة 10-16 تكرار

3- تمرين الصدر الداخلي dumbbells

لكي تقوم بتغيير التمرين قليلاً , يمكنك عمل هذا التمرين مستخدماً الـ dumbbells

كيفية اداءه :

1- اجلس على الكرسي المرتفع
2- قم بحمل الـ dumbbells كما بالصورة
3- قم بالنزول ببطء
4- قم بعمل 10 تكرارات , 3 جولات

في الختام

هذا الموضوع حصري لموقع تمارين , اذا اردت نقل الموضوع فيرجى ذكر رابط المصدر

اذا كان لديك اي استفسار فلا تتردد بمراسلتنا

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3 تمارين لعضلات الصدر الداخلية