ProForm 600 Zlt Treadmill Arabic Manual - Page 29
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.1 1 15 .2 2 15 .3 3 4 15 .4 15 5 5 15 29
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29
ﻣﻘﺘﺮﺣﺔ
ﺇﻃﺎﻟﺔ
ﺗﻤﺮﻳﻨﺎﺕ
.
ﹰﺎ
ﻣﻄﻠﻘ
ﺗﺜﺐ
ﻭﻻ
ﺍﻹﻃﺎﻟﺔ،
ﺃﺛﻨﺎﺀ
ﺑﺒﻂﺀ
ﺗﺤﺮﻙ
.
ﺍﻷﺳﺎﺳﻴﺔ
ﺍﻹﻃﺎﻟﺔ
ﺗﻤﺮﻳﻨﺎﺕ
ﻣﻦ
ﻟﻠﻌﺪﻳﺪ
ﺍﻟﺼﺤﻴﺢ
ﺍﻟﻮﺿﻊ
ﺍﻟﻴﺴﺎﺭ
ﻋﻠﻰ
ﺍﻟﻤﺮﻓﻘﺔ
ﺍﻟﺼﻮﺭ
ﺗﻮﺿﺢ
ﺍﻟﻘﺪﻡ
ﺃﺻﺎﺑﻊ
ﺑﻠﻤﺲ
ﺍﻹﻃﺎﻟﺔ
.1
ﺍﺳﻤﺢ
.
ﺍﻟﻮﺭﻙ
ﻣﻔﺼﻞ
ﻣﻦ
ﹰ
ﺑﺪﺍﻳﺔ
ﺎ
ﹰ
ﺗﺪﺭﻳﺠﻴ
ﺑﺎﻻﻧﺤﻨﺎﺀ
ﻭﻗﻢ
ﻗﻠﻴﻼﹰ
ﺍﻟﺮﻛﺒﺘﻴﻦ
ﺛﻨﻲ
ﻣﻊ
ﻗﻒ
.
ﻣﻤﻜﻨﺔ
ﻣﺴﺎﻓﺔ
ﻷﻃﻮﻝ
ﻗﺪﻣﻴﻚ
ﺃﺻﺎﺑﻊ
ﻧﺤﻮ
ﺗﻨﺤﻨﻲ
ﻭﺃﻧﺖ
ﻭﻛﺘﻔﻴﻚ
ﻇﻬﺮﻙ
ﺑﺎﺳﺘﺮﺧﺎﺀ
.
ﻣﺮﺍﺕ
ﺛﻼﺙ
ﺍﻟﺘﻤﺮﻳﻦ
ﻫﺬﺍ
ﻛﺮﺭ
.
ﺍﺳﺘﺮﺡ
ﺛﻢ
ﻋﺪﺓ،
15
ﻟﻤﺪﺓ
ﺍﻟﻮﺿﻊ
ﻫﺬﺍ
ﻋﻠﻰ
ﺣﺎﻓﻆ
.
ﻭﺍﻟﻈﻬﺮ
ﺍﻟﺮﻛﺒﺘﻴﻦ
ﻣﻦ
ﺍﻟﺨﻠﻔﻲ
ﻭﺍﻟﺠﺰﺀ
ﺍﻟﻌﺮﻗﻮﺏ
:
ﺍﻹﻃﺎﻟﺔ
ﺗﻤﺮﻳﻨﺎﺕ
ﺍﻟﻌﺮﻗﻮﺏ
ﺇﻃﺎﻟﺔ
ﺗﻤﺮﻳﻦ
.2
ﻫﺬﻩ
ﺑﺎﻃﻦ
ﻳﺼﺒﺢ
ﺑﺤﻴﺚ
ﺍﻟﻤﻘﺎﺑﻠﺔ
ﺍﻟﻘﺪﻡ
ﺑﺜﻨﻲ
ﻗﻢ
.
ﺍﻟﺮﺟﻠﻴﻦ
ﺇﺣﺪﻯ
ﻓﺮﺩ
ﻣﻊ
ﺍﺟﻠﺲ
ﻟﻠﻤﺲ
ﺑﺎﻹﻃﺎﻟﺔ
ﻗﻢ
.
ﺍﻟﻤﻔﺮﻭﺩﺓ
ﺍﻟﺮﺟﻞ
ﻓﺨﺬ
ﻋﻠﻰ
ﺑﺈﺭﺍﺣﺘﻪ
ﻭﻗﻢ
ﻟﻚ
ﺎ
ﹰ
ﻣﻮﺍﺟﻬ
ﺍﻟﻘﺪﻡ
ﺛﻢ
ﻋﺪﺓ،
15
ﻟﻤﺪﺓ
ﺍﻟﻮﺿﻊ
ﻫﺬﺍ
ﻋﻠﻰ
ﺣﺎﻓﻆ
.
ﻣﻤﻜﻨﺔ
ﻣﺴﺎﻓﺔ
ﻷﻃﻮﻝ
ﻗﺪﻣﻚ
ﺃﺻﺎﺑﻊ
ﻭﺍﻟﺠﺰﺀ
ﺍﻟﻌﺮﻗﻮﺏ
:
ﺍﻹﻃﺎﻟﺔ
ﺗﻤﺮﻳﻨﺎﺕ
.
ﺭﺟﻞ
ﻟﻜﻞ
ﻣﺮﺍﺕ
ﺛﻼﺙ
ﺍﻟﺘﻤﺮﻳﻦ
ﻫﺬﺍ
ﻛﺮﺭ
.
ﺍﺳﺘﺮﺡ
.
ﻭﺍﻷﺭﺑﻴﺔ
ﺍﻟﻈﻬﺮ
ﻣﻦ
ﺍﻟﺴﻔﻠﻲ
ﺍﻷﺧﻴﻠﻲ
ﺍﻟﻮﺗﺮ
/
ﺍﻟﺴﺎﻕ
ﺭﺑﻠﺔ
ﺇﻃﺎﻟﺔ
ﺗﻤﺮﻳﻦ
.3
ﻋﻠﻰ
ﻳﺪﻳﻚ
ﻭﺿﻊ
ﻟﻸﻣﺎﻡ
ﺑﺎﻹﻃﺎﻟﺔ
ﻗﻢ
ﺍﻷﺧﺮﻯ،
ﺍﻟﺮﺟﻞ
ﺃﻣﺎﻡ
ﺍﻟﺮﺟﻠﻴﻦ
ﺇﺣﺪﻯ
ﻭﺿﻊ
ﻣﻊ
.
ﺍﻷﺭﺽ
ﻋﻠﻰ
ﺍﻟﺨﻠﻔﻴﺔ
ﻗﺪﻣﻚ
ﻭﺍﺑﺴﻂ
ﺍﻟﺨﻠﻔﻴﺔ
ﺭﺟﻠﻚ
ﺍﺳﺘﻘﺎﻣﺔ
ﻋﻠﻰ
ﺣﺎﻓﻆ
.
ﺣﺎﺋﻂ
ﻫﺬﺍ
ﻋﻠﻰ
ﺣﺎﻓﻆ
.
ﺍﻟﺤﺎﺋﻂ
ﻧﺤﻮ
ﻭﺭﻛﻚ
ﻭﺣﺮﻙ
ﻟﻸﻣﺎﻡ
ﻭﺍﻧﺤﻦ
ﺍﻷﻣﺎﻣﻴﺔ
ﺭﺟﻠﻚ
ﺑﺜﻨﻲ
ﻗﻢ
ﺍﻟﻮﺗﺮ
ﻹﻃﺎﻟﺔ
.
ﺭﺟﻞ
ﻟﻜﻞ
ﻣﺮﺍﺕ
ﺛﻼﺙ
ﺍﻟﺘﻤﺮﻳﻦ
ﻫﺬﺍ
ﻛﺮﺭ
.
ﺍﺳﺘﺮﺡ
ﺛﻢ
ﻋﺪﺓ،
15
ﻟﻤﺪﺓ
ﺍﻟﻮﺿﻊ
ﺍﻟﺴﺎﻕ
ﺭﺑﻠﺔ
:
ﺍﻹﻃﺎﻟﺔ
ﺗﻤﺮﻳﻨﺎﺕ
.
ﺎ
ﹰ
ﺃﻳﻀ
ﺍﻟﺨﻠﻔﻴﺔ
ﺭﺟﻠﻚ
ﺑﺜﻨﻲ
ﻗﻢ
ﺃﻛﺒﺮ،
ﺑﺪﺭﺟﺔ
ﺍﻷﺧﻴﻠﻲ
.
ﻭﺍﻟﻜﺎﺣﻼﻥ
ﺍﻷﺧﻴﻠﻴﺔ
ﻭﺍﻷﻭﺗﺎﺭ
ﺍﻟﺮﺅﻭﺱ
ﺭﺑﺎﻋﻴﺔ
ﺍﻟﻌﻀﻼﺕ
ﺇﻃﺎﻟﺔ
.4
ﻟﻠﺨﻠﻒ
ﺑﺎﻹﻃﺎﻟﺔ
ﻗﻢ
ﺍﻟﺘﻮﺍﺯﻥ،
ﻋﻠﻰ
ﻟﻠﺤﺎﻓﻆ
ﺣﺎﺋﻂ
ﻋﻠﻰ
ﺍﻟﻴﺪﻳﻦ
ﺇﺣﺪﻯ
ﻭﺿﻊ
ﻣﻊ
.
ﺍﻹﻣﻜﺎﻥ
ﻗﺪﺭ
ﺃﺭﺩﺍﻓﻚ
ﻣﻦ
ﻛﻌﺒﻚ
ﺑﺘﻘﺮﻳﺐ
ﻗﻢ
.
ﺍﻷﺧﺮﻯ
ﺑﻴﺪﻙ
ﺍﻟﻘﺪﻣﻴﻦ
ﺇﺣﺪﻯ
ﻭﺃﻣﺴﻚ
ﻟﻜﻞ
ﻣﺮﺍﺕ
ﺛﻼﺙ
ﺍﻟﺘﻤﺮﻳﻦ
ﻫﺬﺍ
ﻛﺮﺭ
.
ﺍﺳﺘﺮﺡ
ﺛﻢ
ﻋﺪﺓ،
15
ﻟﻤﺪﺓ
ﺍﻟﻮﺿﻊ
ﻫﺬﺍ
ﻋﻠﻰ
ﺣﺎﻓﻆ
.
ﺍﻟﻮﺭﻙ
ﻭﻋﻀﻼﺕ
ﺍﻟﺮﺅﻭﺱ
ﺭﺑﺎﻋﻴﺔ
ﺍﻟﻌﻀﻼﺕ
:
ﺍﻹﻃﺎﻟﺔ
ﺗﻤﺮﻳﻨﺎﺕ
.
ﺭﺟﻞ
ﺍﻟﺪﺍﺧﻠﻴﺔ
ﺍﻟﻔﺨﺬ
ﻋﻀﻠﺔ
ﺇﻃﺎﻟﺔ
.5
ﻗﺪﻣﻴﻚ
ﺍﺳﺤﺐ
.
ﻟﻠﺨﺎﺭﺝ
ﺭﻛﺒﺘﻴﻚ
ﻭﺍﺛﻦ
ﹰﺎ
ﻣﻌ
ﺍﻟﻘﺪﻣﻴﻦ
ﻛﻼ
ﺑﺎﻃﻦ
ﺇﻣﺴﺎﻙ
ﻣﻊ
ﺍﺟﻠﺲ
ﻋﺪﺓ،
15
ﻟﻤﺪﺓ
ﺍﻟﻮﺿﻊ
ﻫﺬﺍ
ﻋﻠﻰ
ﺣﺎﻓﻆ
.
ﻣﻤﻜﻨﺔ
ﻣﺴﺎﻓﺔ
ﻷﻗﺼﻰ
ﺍﻷﺭﺑﻴﺔ
ﻣﻨﻄﻘﺔ
ﻧﺤﻮ
ﺍﻟﺮﺅﻭﺱ
ﺭﺑﺎﻋﻴﺔ
ﺍﻟﻌﻀﻼﺕ
:
ﺍﻹﻃﺎﻟﺔ
ﺗﻤﺮﻳﻨﺎﺕ
.
ﻣﺮﺍﺕ
ﺛﻼﺙ
ﺍﻟﺘﻤﺮﻳﻦ
ﻫﺬﺍ
ﻛﺮﺭ
.
ﺍﺳﺘﺮﺡ
ﺛﻢ
.
ﺍﻟﻮﺭﻙ
ﻭﻋﻀﻼﺕ
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