مواعيد الجيم

جدول مواعيد النساءجدول مواعيد الرجالاليوم
1:00 م - 6:00 م6:00 م - 1:00 صالسبت
8:00 ص - 2:00 م2:00 م - 1:00 صالأحد
1:00 م - 6:00 م6:00 م - 1:00 صالاثنين
8:00 ص - 2:00 م2:00 م - 1:00 صالثلاثاء
1:00 م - 6:00 م6:00 م - 1:00 صالأربعاء
8:00 ص - 2:00 م2:00 م - 2:00 صالخميس
2:00 م - 6:00 ممغلقالجمعة

تمارين السحب الدفع الرجل

Exercise TypeExercisesDays
Push
  • Bench Press (Chest)
  • Overhead Press (Shoulders)
  • Tricep Dips (Triceps)
Saturday, Tuesday, Thursday
Pull
  • Pull-ups (Chin-up)
  • Barbell Row (Barbell Rowing)
  • Bicep Curls (Biceps)
Sunday, Wednesday
Legs
  • Squats (Squat)
  • Leg Press (Leg Press)
  • Calf Raises (Calves)
Monday, Thursday

جدول تمارين اللياقة البدنية

Workout TypeExercisesGoalsDays
Cardio Exercises
  • Fast Walking
  • Cycling
  • Light Jogging
Improve heart health and increase overall fitnessSunday, Tuesday, Thursday
Strength Training
  • Free Weights
  • Squats
  • Ab Workouts
Build muscle and increase strengthMonday, Wednesday
Flexibility Exercises
  • Stretching
  • Yoga
  • Balance Exercises
Improve flexibility and reduce stressSaturday

جدول تاهيل الاصابات

Rehabilitation TypeExercisesDays
Shoulder Injury Rehabilitation
  • Shoulder Rotations
  • Band Pull Aparts
  • Overhead Stretch
Sunday, Tuesday, Thursday
Knee Injury Rehabilitation
  • Step-ups
  • Hamstring Curls
  • Leg Extensions
Monday, Wednesday
Back Injury Rehabilitation
  • Cat-Cow Stretch
  • Superman Exercise
  • Bridges
Saturday, Tuesday, Thursday

جدول تدريب الكونغوفو

Training TypeExercisesGoalsDays
Fitness Training
  • Jump Rope
  • Dynamic Stretching
  • Sprint Intervals
Improve physical fitness and flexibilitySaturday, Monday, Wednesday
Combat Techniques
  • Punching Drills
  • High Kicks
  • Blocking Techniques
Develop fighting skills and defensive techniquesSunday, Tuesday
Meditation & Balance
  • Meditation
  • Deep Breathing
  • Balance Training
Increase focus and improve balanceThursday