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تمارين لتخسيس الأرداف صحة المرأة

تمارين لتخسيس منطقة الأرداف

01 فبراير 2023

تمارين لتخسيس منطقة الأرداف (1)

التمرين الأول

الثبات على الأرض مع ثنى الركبة والوسط بمقدار 45 درجة ثم فتح القدمين بمقدار متوسط، وتحريك القدم اليسرى بالضغط على بطن القدم والعودة إلى الوضع الأصلى، وكذلك للقدم اليمنى كما هو موضح بالفيديو.

تمارين لتخسيس منطقة الأرداف (2)

تمارين لتخسيس منطقة الأرداف (2)

التمرين الثانى

باستخدام شريط الربط بين القدمين نستلقى على الأرض مع تثبيت القدمين على الأرض، ورفع الوسط عن الأرض قدر المستطاع والهبوط مرة أخرى.

تمارين لتخسيس منطقة الأرداف (3)

تمارين لتخسيس منطقة الأرداف (3)

التمرين الثالث

الاستلقاء على الجانب الأيمن وتثبيت الكوع مع الأرض، وفرد القدم اليمنى على الأرض وثنى القدم اليسرى وضمها على البطن، ثم الاتجاه بها إلى الخلف، ثم تكرار نفس التمرين على الجانب الآخر.

تمارين لتخسيس الأرداف صحة المرأة صحة عامة

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