' ~ 'شرٍحٍ تمارٍين تنشيطٍ الدوٍرهٍـ الدموٍيهـ بالصوٍرٍ ' ~ '

[ـآلهنوٍفـ]

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ألــــف أهلاً و سهلاًُ حبــيــبـــاتــيٍ فــي ـاللــــه ..

http://www.lail-alsahara.com/ads/smileys/fawasil/51.gif
General Exercise Regime
التمارين الرياضية اليومية
http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif
Knee Straighteners
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_straighteners.gif
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
Straight Leg Raises
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_straighteners.gif
Hold leg completely straight,
lift leg up 6 inches and hold for 2 seconds
http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif
Froggies
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/froggies.gif
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
Knee Rolls
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/knee_rolls.gif
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
Tip-Toes
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/tip_toes.gif
Standing, go up and down on
tip-toes on both feet keeping knees straight
http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif
Leg Straighteners
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/leg_straighteners.gif
Sitting on edge of bed. straighten knee as much as possible,
tightening the muscle completely, hold for 5 seconds.
http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif
Bridges
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/bridges.gif
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
Back Leg Lifts
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/back_leg_lifts.gif
lying on tummy, keep knee straight
and lift the whole leg up.
http://www.lail-alsahara.com/ads/smileys/fawasil/131.gif
Side Leg Lifts
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/side_leg_lifts.gif
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
Head and Shoulder Lifts
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/head_and_shoulder_lifts.gif
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
Sit Ups
http://www.ccaa.org.uk/images/treatment/physiotherapy/exercises/sit_ups.gif
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://www.lail-alsahara.com/ads/smileys/fawasil/131.gif


مــــنـــــــقـــــوٍـوٍلـ

[.. كلاسيكـ ..]

(( هنــــــــوفي ))

الصرااحه ...
((
مووووضوعك متعوووب عليه ..
))

يعطيكي الف الف عافيــــــــــه ..
ويسلموووو يالغااليــــــــه ..
علي التماارين ..

:::

:::

لكي ودي (( سنيوووو ))

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[الفارسة]

الله شكله باسويه 00مره حلوه

~*¤ô§ô¤*~يســـــــــــــــــــــــــــــــلمــــــ ــــــــــــو~*¤ô§ô¤*~

[ـآلهنوٍفـ]

تـــســــلم قــــلوبــــكـــــم سنيوٍـوٍ و ـالفـــارٍســـــه ^_^

[● ρ â‌ и ō я â‌ м â ‌●]

يسلمووووووووووووووووووووووووووووووووووووووووو ||ـــأأهنوفــ||

ع الصور والتمارين المفيده :)

[& طبعــي كـــذا &]

يعطيج العافيه اختي على التمارين وانشالله نحاول نسويها :)

بس بسالك من هذي الي تسوي التمارين؟؟!! :)

[عواطلية]

مشكوورة أختي الهنوف ع التمارين ..

وابي أقول لكل اللي يقرأ الموضوع ..

أنا لي أكثر من شهر مداومة على نفس هالتمارين ..

وتراها مررررة مفيدة .. وحسيت بفرق قبل و بعد .

فأنصحكم مارسوها ..

يسلمووو مرة ثانية ع الموضوع .

[ـآلهنوٍفـ]

تسلم قلوبكم حبيبآتي في ـاللـــه

** طب طب >> هاذي أنا بس صابغه شعري هع هع موتعلمين آحد :d

[عسل زياده]

مشكوووووووووووره هنوفي ع التمارين