tag:blogger.com,1999:blog-55467024980887808752024-03-06T02:37:37.360+02:00السلكاوى نتibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.comBlogger138125tag:blogger.com,1999:blog-5546702498088780875.post-52849417549764765832016-05-06T03:07:00.000+02:002016-05-06T03:11:34.652+02:00أفضل جدول تمارين كمال أجسام للمبتدئين<div dir="rtl" style="text-align: right;" trbidi="on">
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<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">هذا التمرين ينقسم الي يومين. يوم تمرين أ و يوم تمرين ب</span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">يتم التمرين 3 مرات فى الاسبوع مع التبادل بين التمرينتين كما هو موضح</span></li>
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<li><a class="pirobox" data-pirobox="gallery" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmRIOs0Hgli0t8CnwR8sFqE04OE9hzK9abVhvjCyCJUXJmkRwnz31aPv_piLXU9ouYoyDNEaP6db7pl73VArjJLLoS9FsPdzzRmebDO1kZor4mAkEIMzPwmJH6ojxr4YkF3tNBmGqP5Rw/s1600/ICF.png" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmRIOs0Hgli0t8CnwR8sFqE04OE9hzK9abVhvjCyCJUXJmkRwnz31aPv_piLXU9ouYoyDNEaP6db7pl73VArjJLLoS9FsPdzzRmebDO1kZor4mAkEIMzPwmJH6ojxr4YkF3tNBmGqP5Rw/s1600/ICF.png" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" width="320" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><a class="pirobox" data-pirobox="gallery" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9P2csr1TPUsBdlGuZaap54XQSdQMU9ITb6er9d6JojSWThBM-ZGPlJeu0VFJYnfDDvkAM2P9vjA0vUicB-0s-jYwAM6eZ7KlETtT1B3aXizs_JYFfwmVF3rMlRRIhUqs7kKT4ReS1i1E/s1600/ICF21.png" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" height="370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9P2csr1TPUsBdlGuZaap54XQSdQMU9ITb6er9d6JojSWThBM-ZGPlJeu0VFJYnfDDvkAM2P9vjA0vUicB-0s-jYwAM6eZ7KlETtT1B3aXizs_JYFfwmVF3rMlRRIhUqs7kKT4ReS1i1E/s1600/ICF21.png" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" width="400" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: orange; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">جدول تمرين كمال اجسام</span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">صور كمال اجسام | جدول التمارين بالصور:</span></li>
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<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">القرفصاء (السكوات)</span></b></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">- تمارين الرجل - سكوات قرفصاء</span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/06/BBSquatHigh.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/06/BBSquatHigh.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><br /></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">ضغط البنش بار</span></b></li>
<li><span style="background-color: white; color: #333333; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">- تمارين الصدر(البنش) - تمرين الصدربار </span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/07/BBBenchPress.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/07/BBBenchPress.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><br /></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">تجديف بالبار</span></b></li>
<li><span style="background-color: white; color: #333333; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">- تمارين الظهر - تجديف بالبار</span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/08/BBBentOverRow.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/08/BBBentOverRow.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><br /></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">ترابيس بار</span></b></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">تمارين الترابيس - تمارين الظهر - ترابيس بار </span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/08/BBShrug.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/08/BBShrug.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">ترايسبس كابل</span></b></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;"> - تمارين الذراع - ترايسبس </span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/08/CBPushdown.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/08/CBPushdown.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">باي بار</span></b></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;"> تمارين باي </span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/08/BBCurl.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/08/BBCurl.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">قطنية(الظهر)</span></b></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;"> تمارين الظهر - تمارين القطنية </span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/08/WTHyperExtension3.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/08/WTHyperExtension3.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">بطن كابل</span></b></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;"> - تمارين شد البطن - تمارين بطن </span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/07/CBKneelingCrunch.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/07/CBKneelingCrunch.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">الرفعة الميتة</span></b></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">- تمارين الظهر - الرفعة الميتة </span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/08/BBDeadlift2.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/08/BBDeadlift2.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">كتف امامي بار واقف</span></b></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">- تمارين الكتف - تمرين كتف امامي </span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/07/BBMilitaryPressBentLeg.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/07/BBMilitaryPressBentLeg.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline;"><span style="border: 0px; box-sizing: border-box; color: magenta; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">ضغط صدر ضيق</span></b></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">- تمارين بنش - تمارين صدر </span></li>
<li><a class="pirobox" data-pirobox="gallery" href="http://www.egyfitness.com/wp-content/uploads/2014/08/BBCloseGripBenchPress.gif" imageanchor="1" style="border: 0px; box-sizing: border-box; color: #b6b6b6; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px 1em; outline: none; padding: 0px; text-align: center; text-decoration: none; transition: all 0.4s ease-in-out; vertical-align: baseline;"><img border="0" src="http://www.egyfitness.com/wp-content/uploads/2014/08/BBCloseGripBenchPress.gif" style="border: 1px solid rgb(224, 224, 224); box-shadow: rgb(181, 181, 181) 0px 0px 2px; box-sizing: border-box; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; height: auto; line-height: inherit; margin: 8px 0px 0px 8px; max-width: 100%; outline: none; padding: 5px; transition: all 0.4s ease-in-out; vertical-align: middle;" /></a></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><b style="background-color: white; border: 0px; box-sizing: border-box; color: #333333; font-size: 17px; font-stretch: inherit; line-height: 26px; margin: 0px; padding: 0px; vertical-align: baseline;"> نصائح عامة للتدريب:</b></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">ابدأ بالتسخين بالجرى الخفيف او أى تمرين الحبل لمدة 3-5 دقائق و ذلك حتى يتم عمل احماء كلى للجسم .</span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">يتم تحريك الاجزاء التي سوف يتم تمرينها Dynaminc Stretches مثل دوران الذراعين و الكوع و التحريك السريع للقدمين و الركب و الكوع</span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">بعد الانتهاء من التمرين قم بتمارين الأطالة Static Stretch و ذلك لتخفيف الام العضلات و زيادة قوتها و منع الأصابة.</span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">قبل ان ترحل من الجيم قوم بعملية تبريد خفيفة Cooling down و ذلك بالجرى الخفيف لمدة 3-4 دقائق , حتى تنتظم الدورة الدموية فى الجسم كله و ينتهى تركيز الدم فى العضلات التى تم تمرينها.</span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">يتم شرب كميات جيدة من الماء قبل و اثناء و بعد التمرين. أحرص الا يكون لون بولك غامق قبل و اثناء التمرين.</span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
<li><span style="background-color: white; color: #333333; font-family: 'droid arabic kufi'; font-size: 17px; line-height: 26px;">التدريب دائما يكون فى ملابس قطنية واسعة و مريحة. لا تتمرن ابدا بملابس ثقيلة و لا تلبس ملابس داخلية حرارية. يفضل حذاء رياضى ذو نعل رفيع (مثل الConverse ) و ذلك لأن احذية الجرى الرياضية ذات النعل السميك تؤثر على قوة دفعك أثناء تمرين الرفعة الميتة و القرفصاء.</span></li>
<li><span style="color: #333333;"><span style="font-size: 17px; line-height: 26px;"><br /></span></span></li>
</ul>
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<div style="text-align: right;">
</div>
<ul>
<li><span style="background-color: white; border: 0px; color: #333333; font-family: "droid arabic kufi"; font-size: 17px; font-stretch: inherit; line-height: 26px; margin: 0px; padding: 0px; vertical-align: baseline;">بأمكانك لبس حزام الظهر الشداد . و لكن فى المجموعات الثقيلة فقط. لا تلبسه فى مجموعات الاحماء و التسخين. </span><span style="background-color: white; color: #333333; font-family: "droid arabic kufi"; font-size: 17px; line-height: 26px;">وبهذا نكون قد أكملنا موضوعنا.</span></li>
</ul>
</div>
ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-33049840038701325482013-09-08T21:45:00.000+02:002013-09-08T21:47:02.972+02:00(صورعلى)<div dir="rtl" style="text-align: right;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">دفعـــــــــــــة</td></tr>
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ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0Selka, Mansoura, Daqahlia, Egypt30.9833488260379 31.34828567504882830.9697358260379 31.328115675048828 30.9969618260379 31.368455675048828tag:blogger.com,1999:blog-5546702498088780875.post-18729664985407198442013-09-07T01:19:00.001+02:002013-09-07T01:19:53.674+02:00حصريا : اللقطات المحذوفة من فيلم عسل اسود كلها<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/jLMaP9d5AyI" width="480"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-39282528866616783882013-09-07T00:56:00.001+02:002013-09-07T00:56:38.457+02:00نكتة سافلة جدا من فنانة مصرية على الهواء<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/FHgQ7_092CI" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-38499421798025923312013-09-07T00:51:00.001+02:002013-09-07T00:51:53.923+02:00حلقة رقص رجل شرقى مع هالة سرحان<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/H9xwkfaJSxA" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-9706931199699245602013-09-07T00:48:00.001+02:002013-09-07T00:48:11.552+02:00طفلة لكن ترقص جيدا<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/wOfpQkxfzWk" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-61571584340985316332013-09-07T00:44:00.001+02:002013-09-07T00:44:46.962+02:00الطفلة التركية التي أبكت الملايين مترجمة للعربية<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/NcqyW_0Z724" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-66136875404848507232013-09-07T00:27:00.001+02:002013-09-07T00:27:53.821+02:00تصوير من داخل بيت دعاره بالأسكندريه للكبار فقطHD ج1<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/1O3yrrcX3f8" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-89023258654404316052013-09-07T00:21:00.003+02:002013-09-07T00:21:06.234+02:00صبايا الخير - للكبار فقط : شاب شاذ ميولة نسائية ويريد ان يتحول الي مرأة<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/07eCT459pQ4" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-5668495676048652662013-09-07T00:21:00.001+02:002013-09-07T00:21:05.989+02:00صبايا الخير - للكبار فقط : شاب شاذ ميولة نسائية ويريد ان يتحول الي مرأة<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/07eCT459pQ4" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-28280269422487577622013-09-07T00:13:00.001+02:002013-09-07T00:13:22.333+02:00صبايا الخير - أخ يخون اخوة مع زوجتة<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/jXfLPsQTHJ4" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-71021642442378101322013-09-07T00:09:00.001+02:002013-09-07T00:09:46.733+02:00صبايا الخير: الفتاة التي اغتصبت من والدها .. أمل<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/BX47ndGlrwo" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-15168761764974669812013-09-06T23:43:00.001+02:002013-09-06T23:43:21.816+02:00صبايا الخير: ثلاثة أطفال يقتلون زميلهم في المدرسة<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/8p_fz9QLzyQ" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-1283379188852647182013-09-06T23:38:00.001+02:002013-09-06T23:38:25.891+02:00موت رجل كافر على الهواء لاحظ الفزع فى عينه.flv<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/tzsFldu7-WA" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-86169440170709351952013-09-06T23:36:00.001+02:002013-09-06T23:36:20.653+02:00أخر كلمة للشيخ الشعراوي وهو على فراش الموت<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/dhSMBu8yJNs" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-40010526808956447142013-09-06T23:31:00.001+02:002013-09-06T23:31:32.666+02:00احـــدث عــرض عــن الــجــيش الــمصــري 2013<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/CfejjIQoyJ8" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-9726489838399412162013-09-06T23:26:00.001+02:002013-09-06T23:26:45.154+02:00فيلم مؤثر : ضمير ضابط جيش مصرى<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/T8tZDa72JeU" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-71170431682025637932013-09-06T23:19:00.001+02:002013-09-06T23:19:42.013+02:00انفاق رفح المصريه.mp4<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/Td32VwS23qM" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-66276880790852038592013-09-06T23:17:00.001+02:002013-09-06T23:17:06.825+02:00تهريب السيارات عبر انفاق غزة<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/7oBmqbq5tsQ" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-75502301316915395922013-09-06T23:14:00.001+02:002013-09-06T23:14:59.092+02:00صبايا الخير - ريهام سعيد - حلقة خاصة من داخل الانفاق بين سيناء وفلسطين<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/wooJet9BC9I" width="459"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-48255262231389934512013-09-06T23:13:00.001+02:002013-09-06T23:13:51.983+02:00القوات المسلحة تدمر نفقًا لتهريب السيارات إلى قطاع غزة<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/megZfvABS5E" width="480"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-53709647862074161182013-09-06T23:10:00.001+02:002013-09-06T23:10:56.746+02:00فضيحة حماس - الجيش يكشف أنفاق البترول والسولار المسروقة من مصر لغزة<div dir="rtl" style="text-align: right;" trbidi="on"><iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/xCH0Cx9aggs" width="480"></iframe></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-80482169311011682842011-11-30T03:25:00.001+02:002011-11-30T03:25:25.297+02:00ديكورات خاصه<div dir="rtl" style="text-align: right;" trbidi="on">
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<br /></div>ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com1tag:blogger.com,1999:blog-5546702498088780875.post-49095029164339691812011-09-20T16:33:00.000+02:002011-09-20T16:33:17.606+02:00القبض على 3 فلسطينيين قرب قناة السويس تسللوا إلى الأراضي المصرية عبر الأنفاق<div dir="rtl" style="text-align: right;" trbidi="on">
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ألقت شرطة الإسماعيلية القبض على 3 فلسطينيين تسللوا إلى الأراضي المصرية عبر الأنفاق عند جسر قناة السويس أثناء استعدادهم للعبور إلى سيناء قادمين من القاهرة.<img alt="الانفاق علي حدود غزة" src="http://tahrirnews.com/wp-content/uploads/2011/09/%D8%A7%D9%84%D8%A7%D9%86%D9%81%D8%A7%D9%82.jpg" /></div>
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وقالت المصادر أن الفلسطينيين الثلاثة وهم أسامة فتحي سالم (23 عاما)، ورائد جمال البستاني (32 عاما) وعادل خالد إبراهيم (21 عاما) كانوا يستقلون سيارة لنقل الركاب في طريقهم إلى الضفة الشرقية لقناة السويس.</div>
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وأضافت أنه عند التحقيق معهم تبين أنهم لا يحملون تأشيرات دخول الأراضي المصرية، وإعترف الفلسطيني الثالث بأنه تسلل عبر أحد الأنفاق فيما نفى الفلسطينيين الآخرين.</div>
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وتم إحتجاز الفلسطينيين الثلاثة وإحالتهم للنيابة للتحقيق، وألقت السلطات المصرية القبض على عشرات الفلسطينيين خلال الفترة الماضية الذين تسللوا إلى الأراضي المصرية بغرض التسوق وزيارة أقارب لهم</div>
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ibrahim serag http://www.blogger.com/profile/11852047145921797577noreply@blogger.com0tag:blogger.com,1999:blog-5546702498088780875.post-40545867064244960772011-09-11T17:25:00.001+02:002011-09-19T00:53:11.363+02:00اتكم فيديو على الفيس بوك<div dir="rtl" style="text-align: right;" trbidi="on">
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