تمارين رياضية بالصور

[sami haroon]

Knee Straighteners

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_straighteners.gif (http://groups.yahoo.com/group/Alryssalah/join)

Push knee on to bed, tightening kneecap as
tight as possible, hold for 5 seconds.

http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)
Straight Leg Raises

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/straight_leg_raises.gif (http://groups.yahoo.com/group/Alryssalah/join)

Hold leg completely straight,
lift leg up 6 inches and hold for 2 seconds

[/URL][URL="http://groups.yahoo.com/group/Alryssalah/join"]http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)
Froggies

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/froggies.gif (http://groups.yahoo.com/group/Alryssalah/join)

Lying on back with knees bent,let both knees flop
out as far as possible and then bring them in again.

http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)
Knee Rolls

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_rolls.gif (http://groups.yahoo.com/group/Alryssalah/join)

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

http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)

Tip-Toes

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/tip_toes.gif (http://groups.yahoo.com/group/Alryssalah/join)

Standing, go up and down on
tip-toes on both feet keeping knees straight

http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)
Leg Straighteners

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/leg_straighteners.gif (http://groups.yahoo.com/group/Alryssalah/join)

Sitting on edge of bed. straighten knee as much as possible,
tightening the muscle completely, hold for 5 seconds.

(http://groups.yahoo.com/group/Alryssalah/join)

http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)
Bridges

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/bridges.gif (http://groups.yahoo.com/group/Alryssalah/join)

Lying on back, with knees bent, lift bottem
up off the bed as high as possible and hold for 5 seconds

http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)

Knee bends to chest

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_bend_to_chest.gif (http://groups.yahoo.com/group/Alryssalah/join)

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)


http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)

Back Leg Lifts

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/back_leg_lifts.gif (http://groups.yahoo.com/group/Alryssalah/join)

lying on tummy, keep knee straight
and lift the whole leg up.
http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)
Side Leg Lifts

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/side_leg_lifts.gif (http://groups.yahoo.com/group/Alryssalah/join)


Lying on side, keep knee straight and lift leg up.
The body must be kept
straight and the leg mustn't stray forwards.

http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)
Head and Shoulder Lifts

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/head_and_shoulder_lifts.gif (http://groups.yahoo.com/group/Alryssalah/join)

Lying on tummy, hands behind back,
pull shoulder blades together, tilt head and shoulders slowly.
http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif (http://groups.yahoo.com/group/Alryssalah/join)
Sit Ups

http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/sit_ups.gif (http://groups.yahoo.com/group/Alryssalah/join)

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.

(http://groups.yahoo.com/group/Alryssalah/join)

[بنوتة جدة]

خخخخخخخخخخخخخخخخ
في تمارين ماصخه صراحه
مشكور :244:

[sami haroon]

الماصخة حطي عليها شوية ملح يطلع تمام

مرسي اوي علي حضورك

[$ M.E.D.O $]

بالعكس كللها تمارين سهله ولزيزه :157:

[sami haroon]

ياسلام عليك ياشيخ

يسلمووووووو ميدوووو ع حضورك

[همســ قلم ــات]

يسلمو أبو السماسم على التمارين

[RedRose]

مرسي مرسي سمسم على التمارين .... :614:

[sami haroon]

يسلمو أبو السماسم على التمارين


الله يسلمك اختي ومرسي ع الحضور:667:

[sami haroon]

مرسي مرسي سمسم على التمارين .... :614:


العفوووووو اختي ومشكورة خالص علي الحضوررالكريم

[الحياة أمل]

هى فعلا تمارين سهله جدا وما بتاخد وقت

مشكور على التمارين الحلوة

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[sami haroon]

ولو اختي لا شكر علي واجب

مرسي اوي علي حضورك

[~ĦЁMΘ~]

يسلموو سامي

هادي لمن اكون فاضي اسويها :99:

[DeeP OcEaN]

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