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عادل الذبياني(@adel-top1) | เรื่องราว Snapchat ตลอดจน Spotlight และเลนส์

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adel-top1

عادل الذبياني

https://cf-st.sc-cdn.net/d/BwwzAWSMHcTlRmXW7JZeR.27.IRZXSOY?mo=GloaDRoAGgAyAQRIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiATYIGxIlCiMgAUodChhqKCQlJCAlLy0oICglLSwmTyMeLjMoJhsQ9ANoAiILEgAqB0lSWlhTT1k%3D&uc=46

Another Spotlight Snap brought to you by Snapchat

صدر - كتف جانبي - باي | خلصنا 6 تمارين

https://cf-st.sc-cdn.net/d/mEyqPp0X4fozRHxZ5RCJW.27.IRZXSOY?mo=GsEBGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogGcAQgbEooBCocBIAFKgAEKe_cBNDw7PC4_TkU9QT04R0hGfUVGODM0PDNEQz8zQkRDSDlwNUxPSj1hTlNLSk0_OkNHQHhHQUVSWFo_PkE0P0M8ODd3NUBCOTozPzdHQEBDT2BLZIoBbFhYOkhCTU08ST4-NUVPT40BPD47LTk4Mz1NNkNITkVOPJwBSBD0A2gCIgsSACoHSVJaWFNPWQ%3D%3D&uc=46

الهدف من دمج الكتف الجانبي والباي التي ليست ( مساعدة ولا عاملة ) في تمارين الصدر لذا ادمجها لتوزيع الأحمال ورفع جودة التمرين العام في اسبوع . 

https://bolt-gcdn.sc-cdn.net/z/NC1UDicIFxL3cWEBduh5o.27.IRZXSOY?mo=GlUaDRoAGgAyAXlIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiATEIGxIgCh4gAUoYChNkJBoZHB4SExgfHyIlGiMdXxQYEPQDaAIiCxIAKgdJUlpYU09Z&uc=46

التمرين الأخير للصدر وفيه لسى تمرينين افضل دمجها يوم الصدر التالي ..

Tap to try it out!

FAHAD

https://cf-st.sc-cdn.net/d/88atMyhFRjhix1mfNLMdN.27.IRZXSOY?mo=Gr0BGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogGYAQgbEoYBCoMBIAFKfQp4vAEzOCssJiguKTExKS0mNCxSNyohMCYkIywvLSUsLCgeHUMoKSMhHy8jLiknHy0mJiJKJiQuLCMrKS4pJDEoKicxJkcgJiAlISkvIyIpMzIvJh4mRCktLCooGyolKCcnJSIwMyxOKSEqIiUfMC0vIzs7MysqSy4kEPQDaAIiCxIAKgdJUlpYU09Z&uc=46

التدوير مع عدد التمرين اقل من 5 مهم 

https://cf-st.sc-cdn.net/d/NlyBOQEoPh095d5KQc5Mx.27.IRZXSOY?mo=Gq0BGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogGIAQgbEncKdSABSm8KaokBIS0uKSQjJiclKBwhJCceRSYkHyQhKCYmJiUyLzJOOUk1XjMpMisuISEoLS00LysqLlksLSYpPjkmNUMqMik9H0E5XCYjLzQoLykvLCEsKyEnJSFXLSsgJh4pJysmMy8wKR8sIk8fMCAQ9ANoAiILEgAqB0lSWlhTT1k%3D&uc=46

التمرين الثالث 5 جولات من ٢٥-٢٠-١٥-١٠-٥

https://cf-st.sc-cdn.net/d/b4Wc2tyM6c3EYkNq6hXRo.27.IRZXSOY?mo=GpcBGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogFzCBsSYgpgIAFKWgpVsQE2Rj9ARk8zRT89QC48QEqGASdAPC80ND1CKkA0Sj5AMiCMATA3Ok06Ljc6Rjw7QDM8OjyAAUA4PjgwPTo5RTNBOjwyO4kBPThAPCI1QDY9NkM8LRD0A2gCIgsSACoHSVJaWFNPWQ%3D%3D&uc=46

Chest Press | 4*10 | ركز على الاداء  | التمرين 2

https://cf-st.sc-cdn.net/d/kvBGkt7Q9WYcH632Tyb2R.27.IRZXSOY?mo=Gq4BGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogGJAQgbEngKdiABSnAKa44BMDkxLjApRzcqPy0gIDE8RzE2JCI2JSkvKyAfISIkKTA_JCgkJycyKiwqLjs0MjIyRS0wLC8pLjE0Ljg-KisoNiZOJyMeLSEuKCwpKjUzKzU0LkQqJiwpLCgsLCsvKjMtMjkvTDEoMSs3EPQDaAIiCxIAKgdJUlpYU09Z&uc=46

Spotlight Snap

https://cf-st.sc-cdn.net/d/6atqFD3UU38ogPBg5EnA3.27.IRZXSOY?mo=Gr0BGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogGYAQgbEoYBCoMBIAFKfQp40wEvXUc4Lzo3Niw4NScvNzR9NTMhLyQoIzolNCYpLyYuLH8mLCFCLzUwMzInKy8pHy0jfSgwLDMqLTJCQ0Q4QEpeaXdcVFpaSlFRPDw3OC02OiIuZC8pNy4fKCguMzgiLTExMDdjJi42NjMuJCYjKDYmFyQtJGFIEPQDaAIiCxIAKgdJUlpYU09Z&uc=46

تطبيق تعظيم الفشل العضلي 

https://cf-st.sc-cdn.net/d/echOMWpEfygPVliq24duA.27.IRZXSOY?mo=Go4BGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogFqCBsSWQpXIAFKUQpMhAEuMTU1NxM5PzgtJSspJiIpRyohLTErJyUnJCc0HR4fKTBgQVA-MygoJiUcHx4gLCwhJk0iJEAiKCAjJSIcKSAkJRhAGx4aPTcwMxD0A2gCIgsSACoHSVJaWFNPWQ%3D%3D&uc=46

تعظيم الفشل العضلي بأسلوب الفشل الاحتياطي 

https://cf-st.sc-cdn.net/d/SwnRGCE8KrnYRghlIn8dM.27.IRZXSOY?mo=GpsBGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogF3CBsSZgpkIAFKXgpZnwEqKysmJSQiKSUoKCcZIR9fJSMfIBofGCIjIxobIiYfGVYiHhYnHBweHxgkHR4dIxteFBoXIxwkIxccHRwhGRocIFkhFR4fHiEgHSAjGyIYFhQlVyMhJB8Q9ANoAiILEgAqB0lSWlhTT1k%3D&uc=46

التمرين الاول Chest Press وهذه الأجهزة المشابه 👇

https://cf-st.sc-cdn.net/d/kKBz3V5xIwCUeC2k4DGGo.27.IRZXSOY?mo=GmoaDRoAGgAyAQRIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiAUYIGxI1CjMgAUotCih-OkE-SEJESEtGUVBUalpiclZVSEtNS0pfRkdGS0lARUNtT1xiVlJPEPQDaAIiCxIAKgdJUlpYU09Z&uc=46

🤣🤣🤣🤣🤣🤣🤣

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https://cf-st.sc-cdn.net/d/wQnqFeFwJSiFYmqhCXDne.27.IRZXSOY?mo=GnkaDRoAGgAyAQRIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiAVUIGxJECkIgAUo8CjdXGB8nIik9KS0tKTkyKikaNhoeKy4rLiwqMC0mJCgtISY-KCUpLDcsJykmIykhGCAgORgoKzEtEPQDaAIiCxIAKgdJUlpYU09Z&uc=46

https://cf-st.sc-cdn.net/d/ZVbS7ZDPXR67HSsXfqtDq.27.IRZXSOY?mo=GnIaDRoAGgAyAQRIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiAU4IGxI9CjsgAUo1CjCFAT1SSDs9SWhcUldUR0E1M2RVLyhkUkU7QU5dSU9UVFNAe0ZmTFxcUk4qIVJHOk0Q9ANoAiILEgAqB0lSWlhTT1k%3D&uc=46

https://cf-st.sc-cdn.net/d/2uXLXZA0UzE2lsCzdW7iA.27.IRZXSOY?mo=GowBGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogFoCBsSVwpVIAFKTwpKehwnIRsUHBYYHRkSFxsbKFczODsuLCknIS0qKCghIyopWSUhIB4ZKTQhIyklJx4mI2QTHRYfISAoIx0dKBwcGh0aVCMxZk5BSDUQ9ANoAiILEgAqB0lSWlhTT1k%3D&uc=46

https://cf-st.sc-cdn.net/d/tq1bzS8zz59hfxs0oDbtD.27.IRZXSOY?mo=GmsaDRoAGgAyAQRIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiAUcIGxI2CjQgAUouCiljIykZI11TQy1MW1JFLi0nTRkeGBkcFxobGQ8YFhgOIi1THCckMiMeIhD0A2gCIgsSACoHSVJaWFNPWQ%3D%3D&uc=46

https://cf-st.sc-cdn.net/d/4CGMMYdrJQqbECD43uGXQ.27.IRZXSOY?mo=Gr0BGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogGYAQgbEoYBCoMBIAFKfQp4qgEbGy00KCQpOCs1OzYmJjFFIx8kKR4tRC8xOC4zRS1CKzlBLiw4Nj0tMSUuKBwjNyRSLzI7NDU1KiUhIx8bHygpIUk9QC00OjItJS4tKykzNjUwSDAuNS4zKzQ5MzI5NTQzNyZGLSwuMjMxMS4uMTg1MTEgNyQaEPQDaAIiCxIAKgdJUlpYU09Z&uc=46

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https://cf-st.sc-cdn.net/d/MYtiBceW22Y5ePDdoxeZF.27.IRZXSOY?mo=GrsBGg0aABoAMgEESAJQLmABWhBTcG90bGlnaHRTaGFyaW5nogGWAQgbEoQBCoEBIAFKewp2ZzstLCEcEw4NDgoJDwwJCz8GFBYcEQ4kJR85Pi4pIzMeQispNCEdLiwvJCMeISEhHEcbHB4cHB0jKB0WEzM5KRkaORANDA0MCwsJDgooQjIsLDFDOzU7LiciKSkqJS4lKyAmK1IpPjg4NDswP01JOzIuKCVDJRD0A2gCIgsSACoHSVJaWFNPWQ%3D%3D&uc=46

https://cf-st.sc-cdn.net/d/qfnd37TzehUfsF08Pq8az.27.IRZXSOY?mo=GlsaDRoAGgAyAQRIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiATcIGxImCiQgAUoeChlkM0I2OTQ6QltJSTkyJCgqYCktKykqJS4gEPQDaAIiCxIAKgdJUlpYU09Z&uc=46

https://cf-st.sc-cdn.net/d/WyusE4gn03cJORA6LtTD5.27.IRZXSOY?mo=GmcaDRoAGgAyAQRIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiAUMIGxIyCjAgAUoqCiVzNkA7LyIwNytBQ0M_PU5KWz9MNTAyKjYvJTQ6LzQ-JytNICEXEPQDaAIiCxIAKgdJUlpYU09Z&uc=46

https://cf-st.sc-cdn.net/d/qFBBsnFHizQ8WuRtO5vyL.27.IRZXSOY?mo=GnkaDRoAGgAyAQRIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiAVUIGxJECkIgAUo8CjesATlIRkMuRlVaOj5BPDRSS2pGPjY4Mis7Qz52Q0VXWCsvZjYxOlFJV1NPOz89PjNETHExOD0uEPQDaAIiCxIAKgdJUlpYU09Z&uc=46

https://cf-st.sc-cdn.net/d/8kxjlelLQcIIWVQ4AgA71.27.IRZXSOY?mo=GmMaDRoAGgAyAQRIAlAuYAFaEFNwb3RsaWdodFNoYXJpbmeiAT8IGxIuCiwgAUomCiGUATJSWl1cdW1hV4cBW2RPiQFSnQFpXzpmQH9aTlZYQ0gQ9ANoAiILEgAqB0lSWlhTT1k%3D&uc=46

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عادل الذبياني

adel-top1 • โค้ช

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