تمارين رياضية بالصور

[sami haroon]

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.