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الرئيسية قسم التمارين - اتصل بنا

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 1) تمرين لعضلة الفخد الخلفية (Lever Deadlift):-

     عضلات اخرى متاثرة: Forearms, Quadriceps, Calves, Glutes

Preparation:- Stand between lever handles to sides. Squat down with feet flat and grasp handles to the sides.

Execution:-  Lift lever by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat

 

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 2) تمرين لعضلة الفخد الخلفية (Smith Straight-back Stiff-leg Deadlift):-

     عضلات اخرى متاثرة: Forearms, Quadriceps, Lower Back, Glutes

Preparation:- Stand with a shoulder width or narrower stance with thigh against bar. Grasp bar with a shoulder width or slightly wider overhand grip. Disengage bar.

Execution:- With knees bent, lower bar toward top feet by bending hips and keeping waist straight. Lift the bar by extending at hips until standing upright. Pull shoulders back slightly if rounded. Extend knees at top if desired. Repeat.

 

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 3) تمرين لعضلة الفخد الخلفية (Smith Hack Squat):-

     عضلات اخرى متاثرة: Forearms, Quadriceps, Lower Back, Glutes

Preparation:- Stand with back of thighs or gluteus against bar. Grasp bar from behind with overhand grip and disengage bar.

Execution:- Descend until thighs are to close to parallel to floor. Lift bar by extending hips and knees to full extension. Repeat

 

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 4) تمرين لعضلة الفخد الخلفية (Barbell Hack Squat ):-

     عضلات اخرى متاثرة: Forearms, Quadriceps, Lower Back, Glutes

Preparation:- Position barbell just behind legs. With feet flat on floor, squat down and grasp barbell from behind with an overhand grip.

Execution:-  Lift bar by extending hips and knees to full extension. Descend until thighs are close to parallel to floor. Repeat.

 

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 5) تمرين لعضلة الفخد الخلفية (Barbell Sumo Deadlift):-

     عضلات اخرى متاثرة: Forearms, Quadriceps, Calves, Glutes

Preparation:- Position feet under bar with very wide stance. Squat down and grasp bar between legs with a shoulder width or slightly narrower mixed grip.

Execution:- Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

   
 
 
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تمارين اخرى لعضلة الفخد الخلفية بالصور الثابتة

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الرئيسية قسم التمارين - اتصل بنا

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