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3- اعصر العضلة بالوزن

عند التمرين أو يفضل في اخر عدة أن تمسك الوزن وتعصر به العضلة لمدة 5 أو 10 ثواني، على سبيل المثال أنت تقوم البنش بريس، قمت بعمل 11 عدة، في العدة رقم 12، قم برفع الوزن واتركه تابتا واعصر عضلات صدرك قدر المستطاع، هدا من شأنه أن يزيد من كثاقة وشدة تدريبك بنسبة عالية. لكن هناك طريقة اخرى للقيام بدلك وهي ثتبيت الوزن كل 5 عدات. مثلا تقوم ب5 عدات وتمسك الوزن ل5 ثواني وتكمل، 5 عدات اخرى وتمسك الوزن ل 5 ثواني… حتى تصل للفشل العضلي، هدا من شأنه أن يوصل العضلة لأقصى مستويات الفشل العضلي.

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