سامح الجديد Admin
عدد الرسائل : 100 العمر : 38 Localisation : دار السلام تاريخ التسجيل : 19/05/2007
| موضوع: ۞ تمارين تنشيط الدورة الدموية بالصور ۞ الأحد مايو 27, 2007 3:08 pm | |
|
الأخوة والأخوات الكرام
General Exercise Regime التمارين الرياضية اليومية
Knee Straighteners
Push knee on to bed, tightening kneecap as tight as possible, hold for 5 seconds.
Straight Leg Raises
Hold leg completely straight, lift leg up 6 inches and hold for 2 seconds
Froggies
Lying on back with knees bent,let both knees flop out as far as possible and then bring them in again.
Knee Rolls
lying on back with knees bent, roll both knees to the right and then both knees to the left. Keep shoulders flat on the bed at all times
Tip-Toes
Standing, go up and down on tip-toes on both feet keeping knees straight
Leg Straighteners
Sitting on edge of bed. straighten knee as much as possible, tightening the muscle completely, hold for 5 seconds.
Bridges
Lying on back, with knees bent, lift bottem up off the bed as high as possible and hold for 5 seconds
Knee bends to chest
Lying on back with knees straight, bend one knee up to chest and then place back on bed straight (Do all exercises on the same leg and do not alternate i.e. 30 times to the right)
Back Leg Lifts
lying on tummy, keep knee straight and lift the whole leg up.
Side Leg Lifts
Lying on side, keep knee straight and lift leg up. The body must be kept straight and the leg mustn't stray forwards.
Head and Shoulder Lifts
Lying on tummy, hands behind back, pull shoulder blades together, tilt head and shoulders slowly.
Sit Ups
Lying on back with knees bent, flatten back onto floor, slowly lift up raising head first, then shoulders, and then sit up as far as you can. | |
|
love story مراقب عام
عدد الرسائل : 495 العمر : 39 تاريخ التسجيل : 16/05/2007
| موضوع: رد: ۞ تمارين تنشيط الدورة الدموية بالصور ۞ الخميس مايو 31, 2007 6:10 pm | |
| تسلم ياسموحه ميرسى رووووووووووووعه | |
|
hoda مشرف
عدد الرسائل : 118 Emploi : dody_dodo20107@yahoo.com Loisirs : dody_dodo20107@yahoo.com تاريخ التسجيل : 27/05/2007
| موضوع: رد: ۞ تمارين تنشيط الدورة الدموية بالصور ۞ الأربعاء يونيو 13, 2007 5:00 am | |
| شكرا جداااااااااااااااااااااا | |
|