الخطوات


- كما هو موضح بالصورة
- من وضع الرقود على الظهر على مقعد مائل إلى أسفل والقبض على بار زجزاج ( EZ ) بقضة ضيقة
- ثنى ومد مفصل الذراع مع مراعاة أن يكون الذراع عمودياً على الجسم


ملاحظات


- يجب التركيز والنزول ببطىء اثناء اداء التمرين لتفادى الاصابة



4 مجموعات
كل مجموعة10 عدات



2- الكابل كروس




الخطوات


- كما هو موضح بالصورة
- من وضع الوقوف على جهاز الكابل كروس
- ثنى ومد مفصل المرفق , مع مراعاة ثباتالذراعان بجانب الجسم



4 مجموعات
كل مجموعة 10 عدات


3- الدفع بالبار





الخطوات


- كما هو موضح بالصورة
- من وضع الرقود على الظهر
- مسك البار بقبضة ضيقة
- الصعود والهبوط مع مراعاة أن يكون الذراع بجوار الجسم


ملاحظات


مراعاة أن يكون الذراع بجوار الجسم للتأثير المباشر على عضلة التراى

4 مجموعات
كل مجموعة 10 عدات


4- الدامبلز فرنساوى

فى هذا التمرين يقوم الاعب بامساك الدامبلز بكلتا اليدين من خلف الرقبة صعودا وهبوطنا مع فرد الذراع الى اقصى اسطالة


4 مجموعات
كل مجموعة 10 عدات



تمرينات الرست والساعد



الخطوات

- كما هو موضح بالصورة
- الجلوس على مقعد ثابت والإرتكاز على الساعدين
- القبض على بار وكف اليد إلى أعلى
- ثنى ومد المفصل باستمرار مع اتاحة اقصى امتداد لة

ملاحظات

- ثبات مفصل المرفق أثناء أداء التمرين


عددالمجموعات 4
كل مجموعة بالترتيب كالتالى 12/15/20/25





الخطوات

- كما هو موضح بالصورة
- الجلوس على مقعد ثابت والإرتكاز على الساعدين
- القبض على بار وراحة اليد إلى أسفل
- ثنى ومد مفصل الرسغ باستمرار

ملاحظات

- ثبات مفصل المرفق أثناء أداء التمرين


عددالمجموعات 4
كل مجموعة بالترتيب كالتالى 12/15/20/25



الخطوات

كما هو موضح بالصورة
فرد الزراعين الى الامام مع الامساك بوزن خفيف
تحريك المفصل برفق الى اعلى والى اسفل باقصى استطالة ممكنة

ملاحظات

التركيز التام على تحريك عضلات الرسغ فقط



عددالمجموعات 4
كل مجموعة بالترتيب كالتالى 12/15/20/25

الخطوات

كما هو موضح بالصورة
الامساك بالبار فى وضع الباى ولكن بالعكس اى كف اليد الى اسفل
النزول بالبار الى امام الوسط فقط ثم الصعود الى اعلى كما هو مبين

ملاحظات

الثبات التام اثناء اداء التمرين والتركيز


عددالمجموعات 4
كل مجموعة بالترتيب كالتالى 12/15/20/25

ملحوظة هامة

مع التقدم فى التمرين لابد من زيادة الوزن الى انا تشعر بالانهيار العضلى واو تحس ان عضلة الرست هاتنفجر من كتر الضغط عليها


تحياتى وبالتوفيق

I am today Jayblkua all bodybuilding exercises explained in detail in pictures photo image of me boring service members 
lahoucine aguizoul



Exercises




BUNCH

1 - Penc level



-- As shown pictures
-- Lie on the back in a level
-- Keeping Albar wide-Sadr
-- Lift the arms on the full and pressure along the bottom of contact with al-Sadr Baron


Feedback


-- Arrested Albar fingers hands full
-- Bearing in mind that makes farmers angle with the body list
-- The list of arm angle with the body


Adeddalmjmoat 4
Each of the 10 keystrokes

2 - higher or italics BUNCH



Steps


-- As shown pictures
-- Lie on the back in italics to top
-- Keeping Albar wide-Sadr
-- Lift the arms on the full and pressure along the bottom of contact with the upper chest Baron


Feedback



-- Arrested Albar fingers hands full
-- Bearing in mind that makes farmers angle with the body list
-- The list of arm angle with the body


Adeddalmjmoat 4
Each of the 10 keystrokes

3 - inverted BUNCH

Ohz not exercise the basic exercises, but very useful for the work and determine the form of chest muscle




Steps


-- As shown pictures
-- Lie on the seat-Sadr italics down
-- Baron keeping in mind the broad chest with the outside of Brachium
-- The list of Isanaalzraa angle with the body, arm angle with the body list


Feedback



-- Bearing in mind not to lift the feet above the seat-Sadr to maintain the equilibrium
-- Please do not Alaktharmen this exercise pressure on the lack of eye and advised each group after the curfew for 30 seconds in the place



Adeddalmjmoat 3
Each of the 10 keystrokes



4 - the level of aggregation Baldambalz ()





Steps


-- As shown pictures
-- Lie on the seat-Sadr
-- Baldambalz maintained, taking into account the Brachium abroad
-- Make a list of farmers angle with the body, arm angle with the body list


Feedback


-- Bearing in mind not to lift the feet above the seat-Sadr to maintain the equilibrium


Adeddalmjmoat 4
Each of the 10 keystrokes

5 - compilation Baldmbalz high) (




Steps


-- As shown pictures
-- Lie on the back seat of the highest-Sadr italics
-- Constipation Baldambalz bearing in mind that within the Tkoonjha Alibd
-- Arm angle that makes the list with the body, arm angle list with arm


Adeddalmjmoat 4
Each of the 10 keystrokes



6 - Alfih Baldmbalz level ()




Steps


-- As shown pictures
-- Alastelkaeali back seat Alsdralamstoy
-- Capture the breadth Sadr Baldambalz
-- Arm angle that makes the list with the body and forearm with the arm angle Mnfaragh


Feedback



-- And be comfortable in the hand when the lifting of the arms and behind at the end of exercise
-- FlEkS mild detailed in the annex



Adeddalmjmoat 4
Each of the 10 keystrokes



7 - Alfih Baldambalz high) (




Steps



-- As shown pictures
-- Alastelkaeali back seat to the impending al-Sadr to top
-- Capture the breadth Sadr Baldambalz
-- Make a list of farmers angle with the body, arm angle Mnfaragh with farmers


Feedback



-- And that's Handball inside
-- FlEkS mild detailed in the annex


Adeddalmjmoat 4
Each of the 10 keystrokes



8 - Dambalz more




Steps



-- As shown pictures
-- Lie on the back in a level
-- Keeping weight (Aldambalz)
-- Lift the arms Amama then go back down Cape


Feedback



Taking into account detailed in the annex Flexure


This I'm done explaining the basic exercises for the chest muscles


Important Note
Each object has the appropriate training programme





Secondly - shoulder muscles


1 - Albar rear



Steps

Albar to the lowest level of Latvia and then increased to the highest as shown in pictures


Mullah moments

You must make the distance between your hands wide and you must play an individual your back


The number of combinations 4
Each of the 10 keystrokes



2 - Albar front

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Steps

Using a Smith (Smith Machine)
Sign Smith to lift the bar higher as shown in pictures

Feedback

Must be at noon on the integrity of the payment to preserve the backbone and avoid mudslides Gristliness
Taking into account the distance and fairly broad-fists.
You can use any seat provided that the angle ascribed
(70 - 90) degrees.


The number of combinations 4
Each of the 10 keystrokes




3 - compilation Side







Steps

After sitting on the seat based on the shoulder muscles Warmup
Take yesterday Aldambalz and never pay from the bottom to top as shown pictures

Feedback

-- Must be at noon on the integrity of the payment to preserve the backbone and avoid mudslides Gristliness
-- You can use any seat provided that the angle ascribed
(70 - 90) Degree


The number of combinations 4
Each of the 10 keystrokes




4 - all before





Steps

Aldambalz keep your upper chest area of your rose to the top (as shown in pictures)

Feedback

This exercise is one of the best exercises compilation front, where it helped to shape the front muscle

The number of combinations 4
Each of the 10 keystrokes




5 - both sides of flap








Steps

Do keep in proper pregnancy weight and then lift the pregnancy to even higher up to the highest level of authorization

Feedback

Must make the muscle when pregnancy is Dawning and enjoy any must be based on Baltkirz
Exercise performance


The number of combinations 4
Each of the 10 keystrokes




6 - flap in front of me







Steps

Do keep the appropriate campaign in weight and then lift the pregnancy to even higher up to the level of authorization

Feedback

Must make the muscle when pregnancy is Dawning and enjoy any Baltkirz must be based on the performance of exercise


The number of combinations 4
Each of the 10 keystrokes




7 - a rear flap curve ()






Steps

Take your head on bail on a device (seat Penc example) and get your back straight and parallel to the ground and then lifting (Dambalz) from the bottom
Even higher level of your ears

Feedback

Exercise may be hard for beginners to the very beginner can not lift more than four kilograms grams of the campaign, but this exercise
Depends on the movement of sound, not weight

Must ensure that the elbow that going forward as far as possible
To be far from the waist


The number of combinations 4
Each of the 10 keystrokes



8 - Bolts






Steps

Bar began yesterday when a free Ozawa appropriate, and as shown pictures, Albar at the highest level of the neck

Feedback

Note that as there is a small distance between the grip
Bolts muscle in this exercise involving large rate in performing this exercise


The number of combinations 4
Each group rose 10



III - muscles PM


1 - drawing back






Steps


-- As shown pictures
-- Sit on your Lat (high attraction)
-- Arresting arm of the fist widening
-- Attracting arms down toward the back (behind the head)
-- With the commitment of consistency during exercise



4 sets
Each of the 10 keystrokes


2 - clouds front





Steps


-- As shown pictures
-- Sit on your Lat (high attraction)
-- Arresting arm of the fist widening
-- Attracting arms down in the direction Alsderma annexation into the arms during disembark



4 sets
Each of the 10 keystrokes


3 - Albar curve


It is one of the exercises strong back muscles Aerydholkn to be the proper functioning of this exercise to avoid injury




Steps


-- As shown pictures
-- Stand wide basin, with the arrest of Sadr Albar breadth
-- Mile Down with the trunk bottoms in the lower back and flEkS Light in the knees
-- Pull the arm up toward the bottom of Sadr


Feedback


-- Noon stable performance during exercise to avoid injury



4 sets
Each of the 10 keystrokes


4 - the characters Trmpeh T ()


The liver me for beginners Albar on the curve where it is easier to use



Steps


-- As shown pictures
-- Stand on a wide pelvis characters (T) BAR
-- Mile Down with the trunk bottoms in the lower back and flEkS Light in the knees
-- Attracting arms to the highest in the direction of Sadr


Feedback


-- Noon stable performance during exercise



4 sets
Each of the 10 keystrokes




5 - withdrawn curve Mjns ()



The Iatbermn most important exercises for the formation of muscles and sawmill Almjns








Steps


-- As shown pictures
-- Put the body in a horizontal with the integrity of the Yemeni men over the seat level, with the bottom of a mild lower back
-- Dependence on the left hand seat, with the attraction to top right hand very close to chest with hand inside the annexation elbow


Feedback


-- Flip with a mild knee joint flEkS



4 sets
Each of the 10 keystrokes




6 - drawing ground






Steps


-- As shown pictures
-- Sitting on a cloud ground, with the arrest of the arm of the tight fist, and the comfort of labour abroad
-- Bottoms in the lower back and flEkS Light in the knees
-- Pull down the arm in the direction of Sadr


Feedback


-- Noon stable performance during exercise
-- Withdrawal great weight by focusing on the muscles back
-- Left arm maximum Asitalh take him back during weight



4 sets
Each of the 10 keystrokes




7 - cotton


This is one of the most important muscle in the back muscles must be paid by Bespb ignored because many of the problems and back pain






Steps


As shown pictures
-- Stand breakthrough with the arrest of the top Albar shoulders broad chest
-- Discourage the tendency of the body and down in front and back of a primary


Feedback


-- To be Alhdhirvi weights and use of appropriate weight-training to avoid injury



5 sets
Each of the several 12








Steps


-- As shown pictures
-- Stand on a breakthrough Smith, with the arrest of Sadr Albar breadth
-- Discourage the tendency of the trunk and down in front and back of a primary, with a mild flEkS in knee joint



5 sets
Each of the several 12





IV - men's muscles and thighs



One of the most important exercises muscles thighs

1 - Mini two men behind me



Steps

-- As shown pictures
-- Stand wide pelvis and shoulder the maintenance Albar higher
-- Flip knee joint and extending access to a squat

Feedback

-- Stability of the trunk during the performance of exercise
-- To look forward
-- Non-lift (heels) during exercise
-- Disembark quietly while preserving the integrity put back to avoid injury

6 - Groups
Each of the 12 pressure



2 - Mini two men in front of me




Steps

-- As shown pictures
-- Stand wide pelvis and upper chest keeping Albar and arm holding Baron
-- Flip knee joint and extending access to a squat

Feedback

-- Stability of the trunk during the performance of exercise
-- To look forward
-- Non-lift (heels) during exercise


6 groups
Each of the 12 pressure



3 - the lower pay Hakan ()


 

Steps

-- As shown pictures
-- Lie under a pressure of the legs
-- Flip extending knee joint to reach the maximum Asitalh of thigh muscle

Feedback

-- Stability of the trunk during the performance of exercise
-- Non-lift (heels) during exercise
-- Into changing the status of cartridges foot of a proper player


4 sets
Each of the 12 pressure


4 - two men in front of me




Steps

-- As shown pictures
-- Sit on your (payable to the top)
-- Flip extending knee joint as shown pictures

Feedback

-- To focus full and slow down performance during exercise


4 sets
Each of the several 12


5 - two men behind me



Steps

-- As shown pictures
-- Lie on your back muscle
-- Flip extending knee joint

Feedback

-- Stability of the body during exercise performance


4 sets
Each of the several 12


6 - Samawah

But small muscle function has a lot of drills and exercises but I advise only




Steps

-- As shown pictures
-- Stand wide basin, and build Harrows foot in a beginning, with the arrest of the top Albar shoulders broad chest
-- Flip extending detailed foot wrist consistently with the lifting of cartridges foot higher to build on the heels

Feedback

-- Should not be discouraged knee arthralgia


6 groups
Each of the several 12






Steps

-- As shown pictures
-- Aljhazmn sit on a seat, and dependence Harrows feet on the base,
-- Flip extending detailed foot wrist constantly

Feedback

-- With the possibility of developing an appropriate weight
-- Taking into account not less repetition than 12 times


6 groups
Each of the several 12


V. - arm muscles



First - muscles Albaesps


1 - Albar was standing







Steps


-- As shown pictures
-- Stand wide basin
-- Keeping Albar front thighs and comfort to the outside hand
-- Lift forearms to the highest along the shoulder, taking into account the stability of arms both sides of the body


Feedback


-- This exercise of the exercises build muscle mass
-- Must be strong emphasis during the performance of exercise
-- Stability of the body and not to swing Baron

4 sets
Each of the 10 times


2 - exchange Baldambalz



Steps


-- As shown pictures
-- Sit or stand wide basin
-- Keeping Aldambalz avoid thighs and the comfort of the hand outside the Top
-- Lift forearms to the highest along the shoulder, taking into account the stability of arms beside the body


Feedback


-- This exercise of the exercises build muscle mass
-- Must be strong focus and steadiness performance during exercise

Groups 4

Each group except 10


3 - fulcrum Baldambalz



Steps


-- As shown pictures
-- Sit on a seat horse (Horst) with the center to reinforce seat
-- Keeping Aldambalz and comfort to the hand outside the Top
-- Flip extending arm regularly

Groups 4

Each group except 10


4 - Baron narrow fulcrum







Steps


-- As shown pictures
-- Sitting on the seat level with the opening of the feet
-- Mini Zdzaj arrest and seizure of the rest outside the Top
-- Flip extending a detailed annex regularly

Feedback


-- FlEkS front of the body and down slightly
-- To be an appropriate distance between the thighs
-- Taking into account the dependence on the thighs

Groups 4

Each group except 10


Secondly - muscles Turaesps


1 - Mini Zdzaj (EZ)







Steps


-- As shown pictures
-- A lie on the back seat italics down and arrest the Bar Zdzaj (EZ) entire narrow
-- Flip a detailed arm extension, taking into account the arm perpendicular to the body


Feedback


-- Must focus and go slowly during the performance of exercise to avoid injury



4 sets
Each group except 10



2 - cable Cruz




Steps


-- As shown pictures
-- From a stand on a cable Cruz
-- Flip extending a detailed annex, taking into account Tbatalldhiraan side of the body



4 sets
Each group except 10


3 - Payment Baron





Steps


-- As shown pictures
-- A lie on the back
-- Albar keeping tight fist
-- Fluctuations, taking into account the arm next to the body


Feedback


Into the arm next to the body of the direct impact on muscle Petra

4 sets
Each group except 10


4 - French Aldambalz

In this exercise the player yesterday Aldambalz both hands behind the neck up and down with individual arm to the maximum Asitalh


4 sets
Each group except 10



Kristin exercises and forearm



Steps

-- As shown pictures
-- Sit on a fixed seat and dependence on the forearms
-- Arrest of the Bar tell the hand to top
-- Flip detailed continuously extending the maximum available along with him

Feedback

-- A detailed annex stable performance during exercise


Adeddalmjmoat 4
Each of the following arrangements 12/15/20/25





Steps

-- As shown pictures
-- Sit on a fixed seat and dependence on the forearms
-- Arrest of the Bar and the comfort of hands-down
-- Flip extending detailed wrist constantly

Feedback

-- A detailed annex stable performance during exercise


Adeddalmjmoat 4
Each of the following arrangements 12/15/20/25



Steps

As shown pictures
Individual agricultural forward with the weight of mild constipation
Detailed to move gently up and down the maximum possible elongation

Feedback

Focus fully on moving the wrist muscles only



Adeddalmjmoat 4
Each of the following arrangements 12/15/20/25





Steps

As shown pictures
Constipation wells in the development of Bai versa, but no palm of the hand-down
Baron to disembark just before the middle and then climb to the top as shown

Feedback

Steadiness full performance during training and focus


Adeddalmjmoat 4
Each of the following arrangements 12/15/20/25

Important Note

With the progress in training to be overweight, I feel the collapse muscular F. feel that the muscles of Christie Hatnfjr Cutter pressure


Greetings and Good luck