- - - - - - - - - - - - - - - - - - - - - - -
الرئيسية قسم التمارين - اتصل بنا

  - - - - - - - - - - - - - - - - - - - - - - -

 

 

 

   

 

   
   

 

 
 

  

 1) تمرين لعضلة التربس (Barbell Shrug):-

     عضلات اخرى متاثرة: لا يوجد

Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop shoulders down as much as possible to start. Raise your shoulders up as far as you can go. You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. Then slowly return to the starting position. Can also be down with dumbbells.

 

<<< ------------------------- <<<>>> ------------------------- >>>

 

    

 2) تمرين لعضلة التربس (Barbell Shrug Behind The Back):-

     عضلات اخرى متاثرة: لا يوجد

Hold a barbell behind your back with your palms facing backwards. "Shrug" your shoulders upward as high as you can and squeeze it for a second. Then lower the bar all the way down as far as you can. To get the barbell into position, you can rest it on a power rack or bench and then pick it up from there. You can also do these with dumbbells.

 

<<< ------------------------- <<<>>> ------------------------- >>>

 

 

 3) تمرين لعضلة التربس (Dumbbell Shrug) :-

     عضلات اخرى متاثرة: لا يوجد

Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to the starting position.  You can also rotate your shoulders by going up in a circular motion from front to rear and then back down. Can also be done holding a barbell instead.

 

<<< ------------------------- <<<>>> ------------------------- >>>

 

 

 4) تمرين لعضلة التربس (Smith Machine Upright Row) :-

     عضلات اخرى متاثرة: Biceps - Shoulders

Same as the Upright Barbell Row but with a Smith Machine.

 

<<< ------------------------- <<<>>> ------------------------- >>>

 

 

 5) تمرين لعضلة التربس (Upright Cable Row) :-

     عضلات اخرى متاثرة: Shoulders

Standing upright, grasp a straight bar connected to a cable machine with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!

 
 
تمارين اخرى لعضلة التربس بالصور المتحركة

   << العودة لصفحة التمارين الرئيسية >>

هناك تمارين أخرى و يتم تأديتها بالبار و الدمبلات و الاوزان و الآلات الحديثة
 

 

 

     

 - - - - - - - - - - - - - - - - - - - - - - -
الرئيسية قسم التمارين - اتصل بنا

  - - - - - - - - - - - - - - - - - - - - - - -