# ﺃﺣﺴﻦ _ ﻭﻗﺖ _ ﻟﻠﺘﻤﺮﻱﻥ _ ﻓﻲ _ ﺷﻬﺮ _ ﺭﻣﻀﺎﻥ ✔
# ﺑﻤﻨﺎﺳﺒﺔ _ ﺍﻗﺘﺮﺍﺏ _ ﺷﻬﺮ _ ﺭﻣﻀﺎﻥ , ﺃﻭﻝ ﺷﻲﺀ ﺍﻗﻮﻝ ﻟﻜﻢ ﻛﻞ ﻋﺎﻡ ﻭﺍﻧﺘﻢ ﺑﺨﻴﺮ , ﻭﺑﻬﺬﻩ ﺍﻟﻤﻨﺎﺳﺒﺔ , ﻓﺴﻮﻑ ﺍﺿﻊ ﻣﻮﺿﻮﻉ ﻋﻦ ﺍﻓﻀﻞ ﻭﻗﺖ ﻟﻤﻤﺎﺭﺳﺔ ﺍﻟﺘﻤﺎﺭﻳﻦ ﻓﻲ ﺷﻬﺮ ﺭﻣﻀﺎﻥ
ﺍﻟﺒﺮﻧﺎﻣﺞ ﺍﻟﺬﻱ ﺃﻧﺼﺤﻜﻢ ﺑﻪ ﻭ ﻫﻮ ﺑﺮﻧﺎﻣﺞ ﺍﺣﺘﺮﺍﻓﻲ ﺣﻴﺖ ﺗﺘﻤﺮﻥ ﻛﻞ ﻋﻀﻠﺔ ﻟﻮﺣﺪﻫﺎ ﻭ ﺗﻌﻄﻴﻬﺎ 6 ﺃﻳﺎﻡ ﺭﺍﺣﺔ
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ﻳﻮﻡ ﺍﻹﺛﻨﻴﻦ ﺻﺪﺭ ✔
ﻳﻮﻡ ﺍﻟﺜﻼﺗﺎﺀ ﻛﻮﻳﺲ ✔
ﻳﻮﻡ ﺍﻷﺭﺑﻌﺎﺀ ﺑﺎﻱ ﺳﺒﺲ ✔
ﻳﻮﻡ ﺍﻟﺨﻤﻴﺲ ﻇﻬﺮ ✔
ﻳﻮﻡ ﺍﻟﺠﻤﻌﺔ ﻛﺘﺎﻑ ( ﻣﻊ ﺗﺮﺍﺑﻴﺰ ) + ﺳﻮﺍﻋﺪ ✔
ﻳﻮﻡ ﺍﻟﺴﺒﺖ ﺗﺮﺍﻱ ﺳﺒﺲ + ﻣﻮﻟﻲ ✔
ﺑﺎﻟﻨﺴﺒﺔ ﻟﻠﻨﺎﺱ ﺍﻟﺘﻲ ﺗﺘﻤﺮﻥ 4 ﺃﻳﺎﻡ ﻓﻲ ﺍﻷﺳﺒﻮﻉ ﺃﻧﺼﺤﻜﻢ ﺑﻬﺪﺍ ﺍﻟﺒﺮﻧﺎﻣﺞ ﻭ ﻟﻜﻦ ﻣﺪﺓ ﺍﻟﺘﻤﺮﻳﻦ ﻓﻴﻪ ﻻ ﺗﺘﻌﺪﻯ ﺳﺎﻋﺔ ﻛﻞ ﻋﻀﻠﺔ 3 ﺗﻤﺎﺭﻳﻦ ﻭ ﺗﻼﺕ ﻋﺪﺍﺕ ﻓﻘﻂ ﻟﻜﻲ ﻻ ﺗﺠﻬﺪ ﺍﻟﻌﻀﻠﺔ ✔
ﻳﻮﻡ ﺍﻹﺛﻨﻴﻦ ﺻﺪﺭ ﻭ ﺑﺎﻱ ﺳﺒﺲ ✔
ﻳﻮﻡ ﺍﻟﺜﻼﺗﺎﺀ ﻛﻮﻳﺲ + ﻣﻮﻟﻲ ✔
ﻳﻮﻡ ﺍﻟﺨﻤﻴﺲ ﻇﻬﺮ + ﺗﺮﺍﻱ ﺳﺒﺲ ✔
ﻳﻮﻡ ﺍﻟﺠﻤﻌﺔ ﻛﺘﺎﻑ ( ﻣﻊ ﺗﺮﺍﺑﻴﺰ ) + ﺳﻮﺍﻋﺪ ✔
ﺑﺎﻟﻨﺴﺒﺔ ﻟﻠﺒﻄﻦ ﻳﻮﻡ ﺗﻤﺮﻳﻦ ﻭ ﻳﻮﻡ ﺭﺍﺣﺔ ﻳﻤﻜﻦ ﺍﻥ ﺗﺘﻤﺮﻧﻪ ﻓﻲ ﺑﺪﺍﻳﺔ ﺍﻟﺤﺼﺔ ﺃﻭ ﺁﺧﺮﻫﺎ ✔
# ﺍﻟﺘﻀﺨﻴﻢ _ ﺃﻭ _ ﺍﻟﺘﻦﺷﻴﻒ _ ﻓﻲ _ ﺷﻬﺮ _ ﺭﻣﻀﺎﻥ :
ﺍﻟﻔﺮﻕ ﺑﻴﻦ ﺍﻟﺘﻀﺨﻴﻢ ﻭﺍﻟﺘﻨﺸﻴﻒ ﻳﻜﻤﻞ ﻓﻲ ﻧﻈﺎﻣﻚ ﺍﻟﻐﺬﺍﺋﻲ , ﻟﺬﻟﻚ ﻣﻦ ﻳﺮﻳﺪ ﺍﻥ ﻳﻘﻮﻡ ﺑﺄﺣﺪﻫﻤﺎ ﻓﻲ ﺷﻬﺮ ﺭﻣﻀﺎﻥ , ﻓﺈﻧﻪ ﻳﺠﺐ ﻋﻠﻴﻪ ﺍﻹﻟﺘﺰﺍﻡ ﺑﻨﻈﺎﻡ ﻏﺬﺍﺋﻲ ﺻﺤﻲ .
# ﺃﻣﺎ _ ﺑﺎﻟﻨﺴﺒﺔ _ ﻟﻮﻕﺕ _ ﺍﻟﺘﻤﺮﻳﻦ , ﻓﺈﻧﻪ ﻳﻔﻀﻞ ﺑﻌﺪ ﺍﻹﻓﻄﺎﺭ ﺑﺴﺎﻋﺘﻴﻦ ﺃﻭ ﺛﻼﺕ ﺳﺎﻋﺎﺕ ﻭ ﻣﺪﺓ ﺍﻟﺘﻤﺮﻳﻦ ﻻ ﺗﺘﻌﺪﻯ 45 ﺩﻗﻴﻘﺔ .
# ﺃﻭﺩ _ ﺍﻟﺘﺤﺬﻳﺮ _ ﻣﻦ _ ﺧﻄﺄ _ ﺷﺎﺋﻊ ﻳﺤﺪﺙ ﻓﻲ ﺷﻬﺮ ﺭﻣﻀﺎﻥ ﻭﻫﻮ ﺍﻥ ﺑﻌﺾ ﺍﻟﻨﺎﺱ ﻳﻔﻀﻠﻮﻥ ﻣﻤﺎﺭﺳﺔ ﺗﻤﺎﺭﻳﻦ ﻛﻤﺎﻝ ﺍﻻﺟﺴﺎﻡ ﻗﺒﻞ ﺍﻹﻓﻄﺎﺭ , ﻭﻫﺬﺍ ﺧﻄﺄ ﻛﺒﻴﺮ ﺣﻴﺚ ﺃﻥ ﺍﻟﺠﺴﻢ ﻻ ﻳﻤﺘﻠﻚ ﺍﻟﻄﺎﻗﺔ ﺍﻟﺘﻲ ﺗﻤﻜﻨﻪ ﻣﻦ ﺁﺩﺍﺀ ﺗﻤﺎﺭﻳﻨﻪ , ﻓﻬﺬﺍ ﻗﺪ ﻳﺰﻳﺪ ﻣﻦ ﻣﻌﺪﻝ ﺍﻟﻬﺪﻡ ﺍﻟﻌﻀﻠﻲ , ﻭﻳﻘﻠﻞ ﻣﻦ ﻣﻌﺪﻝ ﺍﻟﺒﻨﺎﺀ ﺍﻟﻌﻀﻠﻲ , ﻓﺴﻮﻑ ﺗﺄﺗﻲ ﺑﻨﺘﺎﺋﺞ ﻋﻜﺴﻴﺔ .
# ﺑﻤﻨﺎﺳﺒﺔ _ ﺍﻗﺘﺮﺍﺏ _ ﺷﻬﺮ _ ﺭﻣﻀﺎﻥ , ﺃﻭﻝ ﺷﻲﺀ ﺍﻗﻮﻝ ﻟﻜﻢ ﻛﻞ ﻋﺎﻡ ﻭﺍﻧﺘﻢ ﺑﺨﻴﺮ , ﻭﺑﻬﺬﻩ ﺍﻟﻤﻨﺎﺳﺒﺔ , ﻓﺴﻮﻑ ﺍﺿﻊ ﻣﻮﺿﻮﻉ ﻋﻦ ﺍﻓﻀﻞ ﻭﻗﺖ ﻟﻤﻤﺎﺭﺳﺔ ﺍﻟﺘﻤﺎﺭﻳﻦ ﻓﻲ ﺷﻬﺮ ﺭﻣﻀﺎﻥ
ﺍﻟﺒﺮﻧﺎﻣﺞ ﺍﻟﺬﻱ ﺃﻧﺼﺤﻜﻢ ﺑﻪ ﻭ ﻫﻮ ﺑﺮﻧﺎﻣﺞ ﺍﺣﺘﺮﺍﻓﻲ ﺣﻴﺖ ﺗﺘﻤﺮﻥ ﻛﻞ ﻋﻀﻠﺔ ﻟﻮﺣﺪﻫﺎ ﻭ ﺗﻌﻄﻴﻬﺎ 6 ﺃﻳﺎﻡ ﺭﺍﺣﺔ
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ﻳﻮﻡ ﺍﻹﺛﻨﻴﻦ ﺻﺪﺭ ✔
ﻳﻮﻡ ﺍﻟﺜﻼﺗﺎﺀ ﻛﻮﻳﺲ ✔
ﻳﻮﻡ ﺍﻷﺭﺑﻌﺎﺀ ﺑﺎﻱ ﺳﺒﺲ ✔
ﻳﻮﻡ ﺍﻟﺨﻤﻴﺲ ﻇﻬﺮ ✔
ﻳﻮﻡ ﺍﻟﺠﻤﻌﺔ ﻛﺘﺎﻑ ( ﻣﻊ ﺗﺮﺍﺑﻴﺰ ) + ﺳﻮﺍﻋﺪ ✔
ﻳﻮﻡ ﺍﻟﺴﺒﺖ ﺗﺮﺍﻱ ﺳﺒﺲ + ﻣﻮﻟﻲ ✔
ﺑﺎﻟﻨﺴﺒﺔ ﻟﻠﻨﺎﺱ ﺍﻟﺘﻲ ﺗﺘﻤﺮﻥ 4 ﺃﻳﺎﻡ ﻓﻲ ﺍﻷﺳﺒﻮﻉ ﺃﻧﺼﺤﻜﻢ ﺑﻬﺪﺍ ﺍﻟﺒﺮﻧﺎﻣﺞ ﻭ ﻟﻜﻦ ﻣﺪﺓ ﺍﻟﺘﻤﺮﻳﻦ ﻓﻴﻪ ﻻ ﺗﺘﻌﺪﻯ ﺳﺎﻋﺔ ﻛﻞ ﻋﻀﻠﺔ 3 ﺗﻤﺎﺭﻳﻦ ﻭ ﺗﻼﺕ ﻋﺪﺍﺕ ﻓﻘﻂ ﻟﻜﻲ ﻻ ﺗﺠﻬﺪ ﺍﻟﻌﻀﻠﺔ ✔
ﻳﻮﻡ ﺍﻹﺛﻨﻴﻦ ﺻﺪﺭ ﻭ ﺑﺎﻱ ﺳﺒﺲ ✔
ﻳﻮﻡ ﺍﻟﺜﻼﺗﺎﺀ ﻛﻮﻳﺲ + ﻣﻮﻟﻲ ✔
ﻳﻮﻡ ﺍﻟﺨﻤﻴﺲ ﻇﻬﺮ + ﺗﺮﺍﻱ ﺳﺒﺲ ✔
ﻳﻮﻡ ﺍﻟﺠﻤﻌﺔ ﻛﺘﺎﻑ ( ﻣﻊ ﺗﺮﺍﺑﻴﺰ ) + ﺳﻮﺍﻋﺪ ✔
ﺑﺎﻟﻨﺴﺒﺔ ﻟﻠﺒﻄﻦ ﻳﻮﻡ ﺗﻤﺮﻳﻦ ﻭ ﻳﻮﻡ ﺭﺍﺣﺔ ﻳﻤﻜﻦ ﺍﻥ ﺗﺘﻤﺮﻧﻪ ﻓﻲ ﺑﺪﺍﻳﺔ ﺍﻟﺤﺼﺔ ﺃﻭ ﺁﺧﺮﻫﺎ ✔
# ﺍﻟﺘﻀﺨﻴﻢ _ ﺃﻭ _ ﺍﻟﺘﻦﺷﻴﻒ _ ﻓﻲ _ ﺷﻬﺮ _ ﺭﻣﻀﺎﻥ :
ﺍﻟﻔﺮﻕ ﺑﻴﻦ ﺍﻟﺘﻀﺨﻴﻢ ﻭﺍﻟﺘﻨﺸﻴﻒ ﻳﻜﻤﻞ ﻓﻲ ﻧﻈﺎﻣﻚ ﺍﻟﻐﺬﺍﺋﻲ , ﻟﺬﻟﻚ ﻣﻦ ﻳﺮﻳﺪ ﺍﻥ ﻳﻘﻮﻡ ﺑﺄﺣﺪﻫﻤﺎ ﻓﻲ ﺷﻬﺮ ﺭﻣﻀﺎﻥ , ﻓﺈﻧﻪ ﻳﺠﺐ ﻋﻠﻴﻪ ﺍﻹﻟﺘﺰﺍﻡ ﺑﻨﻈﺎﻡ ﻏﺬﺍﺋﻲ ﺻﺤﻲ .
# ﺃﻣﺎ _ ﺑﺎﻟﻨﺴﺒﺔ _ ﻟﻮﻕﺕ _ ﺍﻟﺘﻤﺮﻳﻦ , ﻓﺈﻧﻪ ﻳﻔﻀﻞ ﺑﻌﺪ ﺍﻹﻓﻄﺎﺭ ﺑﺴﺎﻋﺘﻴﻦ ﺃﻭ ﺛﻼﺕ ﺳﺎﻋﺎﺕ ﻭ ﻣﺪﺓ ﺍﻟﺘﻤﺮﻳﻦ ﻻ ﺗﺘﻌﺪﻯ 45 ﺩﻗﻴﻘﺔ .
# ﺃﻭﺩ _ ﺍﻟﺘﺤﺬﻳﺮ _ ﻣﻦ _ ﺧﻄﺄ _ ﺷﺎﺋﻊ ﻳﺤﺪﺙ ﻓﻲ ﺷﻬﺮ ﺭﻣﻀﺎﻥ ﻭﻫﻮ ﺍﻥ ﺑﻌﺾ ﺍﻟﻨﺎﺱ ﻳﻔﻀﻠﻮﻥ ﻣﻤﺎﺭﺳﺔ ﺗﻤﺎﺭﻳﻦ ﻛﻤﺎﻝ ﺍﻻﺟﺴﺎﻡ ﻗﺒﻞ ﺍﻹﻓﻄﺎﺭ , ﻭﻫﺬﺍ ﺧﻄﺄ ﻛﺒﻴﺮ ﺣﻴﺚ ﺃﻥ ﺍﻟﺠﺴﻢ ﻻ ﻳﻤﺘﻠﻚ ﺍﻟﻄﺎﻗﺔ ﺍﻟﺘﻲ ﺗﻤﻜﻨﻪ ﻣﻦ ﺁﺩﺍﺀ ﺗﻤﺎﺭﻳﻨﻪ , ﻓﻬﺬﺍ ﻗﺪ ﻳﺰﻳﺪ ﻣﻦ ﻣﻌﺪﻝ ﺍﻟﻬﺪﻡ ﺍﻟﻌﻀﻠﻲ , ﻭﻳﻘﻠﻞ ﻣﻦ ﻣﻌﺪﻝ ﺍﻟﺒﻨﺎﺀ ﺍﻟﻌﻀﻠﻲ , ﻓﺴﻮﻑ ﺗﺄﺗﻲ ﺑﻨﺘﺎﺋﺞ ﻋﻜﺴﻴﺔ .
انا اتمرن 3 ايام فقط
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