زد من عرض أكتافك بتمرين الـ Pull up

زيادة عرض الأكتاف تعتبر من أكبر الاهتمامات في عالم كمال الأجسام, فالجميع يريد ان يحصل على اكتاف أعرض, وسوف تتفاجئ بسهولة الحصول على ذلك وذلك بالتركيز على تمرين واحد فقط, وهو تمرين الـ pull up

فوائد التمرين

ميزة هذا التمرين أنه يمكنك القيام به وأنت في منزلك, لست بحاجة للإشتراك بنادي للقيام به, فقط قم بشراء الـ pull up bar من أي مكان للأدوات الرياضية, وقم بتعليقه في أي مكان مناسب في منزلك, وأنت الآن جاهز لزيادة عرض اكتافك.
فائدة هذا التمرين أنه يقوم بالتركيز على عضلات الظهر العلوية, وهي العضلات التي تريد استهدافها للحصول على ظهر اكبر ومقسم.

كيفية أداء التمرين

التمرين بسيط, فقط قم بالامساك بكلتا يديك بشكل يكون اكبر من عرض اكتافك, ثم قم برفع نفسك كما بالصورة, وثم انزل نفسك, وحاول التركيز في التمرين على عضلات الظهر وليس أي شيء أخر

عدد مرات اداء التمرين

في البداية قد لا تستطيع عمل هذا التمرين مطلقاً, لذلك قد تحتاج وضع شيء اسفلك لكي تضع عليه ارجلك, وذلك ليساعدك في اداء التمرين, عندما تستطيع القيام بهذا التمرين 16 تكرار لوحدك بشكل متتابع, يمكنك عندها تقسيم التمرين الى 4 جولات, كل جولة 8-10 تكرارات, وبين كل جولة والثانية استراحة 45 ثانية.

بعد فترة طويلة من اداءك للتمرين, سوف تصبح عضلاتك قوية, وقد يعتاد جسمك على وزنك, وبالتالي يصبح التمرين سهل, لذلك عند وصولك لتلك النقطة, يمكنك ارتداء حقيبة بها اوزان, وبالتالي سوف تجعل التمرين أصعب قليلاً.

في الختام

للحصول على عضلات ظهر ضخمة وكتفين عريضين, التمرين هو نصف الحل, ولكن يجب عليك الا تتناسى النصف الأخر من الحل وهو الطعام, يجب عليك ان تهتم بنظامك الغذائي وتجعله غني بالبروتين, وذلك لكي تزيد من كتلتك العضلية

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{e&&window.ttq.instance(this.identifier).track(e.event)}))}isLoaded(){return!!window.ttq}}const ADS_PARAM$1="?caf",MESSAGE_PREFIX="FSXDC,.aCS:",ALLOWED_ORIGINS=["https://www.google.com","https://www.adsensecustomsearchads.com","https://syndicatedsearch.goog","https://googleadservices.com"];class Pixels{static build(e){const t=unpackPHPArrayObject(e,"pixel_tracking_data");if(t)return t.useAltTikTokEventsForAdsPlatformUser=e.is_ads,new Pixels(t)}constructor(e){this.onPixelEvent=e=>{const{detail:{type:t}}=e;switch(t){case"visit":case"ctr":case"click":this.providers.forEach((e=>e.handlePixelEvent(t)))}},this.providers=[new Facebook(e.facebook),new Tiktok(e.tiktok,e.useAltTikTokEventsForAdsPlatformUser),new Taboola(e.taboola),new Revcontent(e.revcontent),new Outbrain(e.outbrain)]}listenForEvents(){document.addEventListener("pixel",(e=>{this.onPixelEvent(e)}));window.onmessage=e=>{const{origin:t,data:n}=e;ALLOWED_ORIGINS.includes(t)&&(null==n?void 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زد من عرض أكتافك بتمرين الـ Pull up

عن الكاتب

Tmareen

اترك تعليقاً X

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Tmareen

اترك تعليقاً X

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