"حافظ على جسمك شابًا ، لائقًا وثابتًا مع تمرين كامل للجسم لمدة 12 دقيقة"

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‫ﺣﺎﻓﻆ ﻋﻠﻰ ﺟﺴﻤﻚ ﺷﺎ ًﺑﺎ ‪ً ،‬‬ ‫‪ًContinue‬ﺘﺎ ﻣﻊ ﺗﻤﺮﯾﻦ ﻛﺎﻣﻞ ﻟﻠﺠﺴﻢ ﻟﻤﺪة“‬ ‫ﻻﺋﻘﺎ وﺛﺎﺑ‬ ‫”‪ 12‬دﻗﯿﻘﺔ‬ ‫‪tneeds Follow‬‬ ‫‪Sep 9 · 2 min read‬‬

‫”ﺣﺎﻓﻆ ﻋﻠﻰ ﺟﺴﻤﻚ ﺷﺎﺑًﺎ ‪ً ،‬‬ ‫ﻻﺋﻘﺎ وﺛﺎﺑﺘًﺎ ﻣﻊ ﺗﻤﺮﯾﻦ ﻛﺎﻣﻞ ﻟﻠﺠﺴﻢ ﻟﻤﺪة ‪ 12‬دﻗﯿﻘﺔ“‬

‫ﻓﻲ اﻟﻮﻗﺖ اﻟﺤﺎﺿﺮ ‪ ،‬أﺣﺪ اﻟﺄﺳﺒﺎب اﻟﺮﺋﯿﺴﯿﺔ اﻟﺘﻲ ﺗﺠﻌﻞ اﻟﻨﺎس ﯾﺘﺨﻄﻮن اﻟﺘﻤﺮﯾﻦ ﻫﻮ أﻧﻬﻢ ﯾﺨﻀﻌﻮن ﻟﺮوﺗﯿﻦ ﻋﻤﻞ ﻣﺤﻤﻮم وﻟﯿﺲ‬ ‫ً‬ ‫ﻣﺸﻐﻮﻟﺎ ‪ ،‬ﻓﻠﺎ ﯾﺰال ﺑﺈﻣﻜﺎﻧﻚ اﻟﺘﺨﻄﯿﻂ ﻟﺒﺪء ﻣﻤﺎرﺳﺔ اﻟﺘﻤﺎرﯾﻦ اﻟﺮوﺗﯿﻨﯿﺔ‬ ‫ﻟﺪﯾﻬﻢ وﻗﺖ ﻟﺰﯾﺎرة ﺻﺎﻟﺔ اﻟﺄﻟﻌﺎب اﻟﺮﯾﺎﺿﯿﺔ‪ .‬ﺣﺘﻰ إذا ﻛﻨﺖ‬ ‫ﻟﻠﺤﻔﺎظ ﻋﻠﻰ ﻟﯿﺎﻗﺔ اﻟﺠﺴﻢ وﺻﺤﺘﻪ‪ .‬ﺗﻤﺮﯾﻦ اﻟﺘﻤﺮﯾﻦ اﻟﺬي ذﻛﺮﻧﺎه ﻓﻲ ﻫﺬه اﻟﻤﺪوﻧﺔ ﻫﻮ روﺗﯿﻦ ﻛﺎﻣﻞ ﻟﻠﺠﺴﻢ ﻣﺪﺗﻪ دﻗﯿﻘﺘﺎن ﯾﻤﻜﻨﻚ‬ ‫‪.‬إﺿﺎﻓﺘﻪ إﻟﻰ روﺗﯿﻨﻚ اﻟﺼﺒﺎﺣﻲ اﻟﯿﻮﻣﻲ‬ ‫ﯾﺴﺎﻋﺪك إﺗﻘﺎن ﻫﺬه اﻟﺨﻄﻮات اﻟﺴﻬﻠﺔ ﻋﻠﻰ ﺑﻨﺎء ﻗﺎﻋﺪة ﻟﺤﺮﻛﺎت اﻟﺎﻧﺤﻨﺎء واﻟﺪﻓﻊ ‪ ،‬وﺑﺎﻟﺘﺎﻟﻲ ﯾﻤﻜﻨﻚ اﻟﻘﯿﺎم ﺑﺘﻤﺎرﯾﻦ أﻛﺜﺮ ﺗﻌﻘﯿ ًﺪا ﺑﺒﻂء‪.‬‬ ‫ﺑﻬﺬه اﻟﻄﺮﯾﻘﺔ ‪ ،‬ﺗﺤﺼﻞ ﻋﻠﻰ ﺟﺴﻢ أﻗﻮى ﻣﻊ ﺗﺠﻨﺐ اﻟﻀﺮر ﺑﯿﻨﻤﺎ ﺗﺨﻄﻮ ﺧﻄﻮة إﻟﻰ اﻟﺄﻣﺎم ﻓﻲ ﻣﻤﺎرﺳﺔ اﻟﺘﻤﺮﯾﻦ‪ .‬إﻟﯿﻚ ﻛﯿﻔﯿﺔ اﻟﻘﯿﺎم‬ ‫‪:‬ﺑﻬﺬا اﻟﺘﻤﺮﯾﻦ‬ ‫)اﺑﺪأ ﺑﺘﻤﺮﯾﻦ اﻟﻀﻐﻂ )دﻗﯿﻘﺔ واﺣﺪة‬

‫اﻟﺄرض ﺣﻮل‬ ‫‪Terms‬ﻋﻠﻰ‬ ‫وﻃﺎﺋﺮة ﯾﺪﯾﻚ‬ ‫‪and‬ﻣﺴﺘﻘﯿﻢ‬ ‫‪ Privacy‬ﺧﻂ‬ ‫ذراﻋﯿﻚ ﻓﻲ‬ ‫‪They‬وﺿﻊ‬ ‫اﻟﺨﺸﺒﻲ ﻣﻊ‬ ‫ﻋﻠﯿﻚ‪1,‬أن ﺗﺒﺪأ ‪ ،‬ﻓﻲ‬ ‫ﻟﻠﺒﺪء ‪،‬‬ ‫ﻋﺮض ‪We’ve‬‬ ‫‪made changes‬‬ ‫‪to our‬‬ ‫‪of Service‬‬ ‫‪Policy.‬‬ ‫اﻟﻠﻮح‪take e‬‬ ‫وﺿﻊ ‪ect‬‬ ‫‪on September‬‬ ‫‪2020,‬‬ ‫‪and we‬‬ ‫‪encourage‬‬ ‫‪you‬‬ ‫‪to review‬‬ ‫‪them.‬‬ ‫‪continuing‬‬ ‫‪to use‬‬ ‫‪you agree to the new Terms of Service and‬‬ ‫‪Responses‬‬ ‫اﻟﻘﺪﻣﯿﻦ‬ ‫أﺧﻤﺺ‬ ‫اﻟﺮأس إﻟﻰ‬ ‫‪By‬ﻣﻦ‬ ‫ﻣﺴﺘﻘﯿﻢ‬ ‫ﺟﺴﻤﻚ ﻛﺨﻂ‬ ‫‪our‬ﯾﺒﺪو‬ ‫‪services,‬أن‬ ‫‪.‬اﻟﻜﺘﻔﯿﻦ‪ .‬ﯾﺠﺐ‬ ‫‪acknowledge the Privacy Policy applies to you.‬‬ ‫‪Continue‬‬

‫واﺣﺪة‬ ‫)ﻗﺮﻓﺼﺎء وزن اﻟﺠﺴﻢ‬ ‫‪What‬‬ ‫)دﻗﯿﻘﺔ ‪are‬‬ ‫?‪your thoughts‬‬ ‫‪.‬ﺣﺎﻓﻆ ﻋﻠﻰ وزن اﻟﺠﺴﻢ ﻓﻲ ﻛﻌﺒﻚ‬ ‫اﻟﻤﻔﺼﻠﻲ ﻋﻨﺪ اﻟﻮرﻛﯿﻦ‬ ‫ﺣﺎﻓﻆ ﻋﻠﻰ ﻣﺆﺧﺮﺗﻚ‬ ‫‪.‬اﺛﻦ رﻛﺒﺘﯿﻚ وﺣﺎﻓﻆ ﻋﻠﻰ ﻓﺨﺬﯾﻚ ﻣﻮازﯾﯿﻦ ﻟﻠﺄرض‬ ‫ِ‬ ‫‪.‬ﻗﻢ ﺑﺎﻟﻘﯿﺎدة ﻣﻦ ﺧﻠﺎل ﻛﻌﺒﯿﻚ ﻟﻠﻮﻗﻮف اﺣﺘﯿﺎﻃﯿًﺎ ﻣﺒﺎﺷﺮة‬

‫‪.‬اﺿﻐﻂ ﻋﻠﻰ ﻣﺆﺧﺮﺗﻚ وﺣﺎﻓﻆ ﻋﻠﻰ اﻟﺠﺰء اﻟﻤﺮﻛﺰي ﻣﺸﺪو ًدا أﺛﻨﺎء اﻟﻮﻗﻮف‬ ‫‪.‬اﻟﺨﺎﺻﺔ ﺑﻚ ‪ Fitbit‬ﺗﺤﻘﻖ ﻣﻦ اﻟﻮﻗﺖ ﻋﻠﻰ ﺳﺎﻋﺔ‬ ‫)اﻟﺪﻣﺒﻞ )دﻗﯿﻘﺔ واﺣﺪة‬ ‫‪ ،‬اﺳﺘﺨﺪم اﻟﺪﻣﺒﻞ أﻣﺎم ﺟﺴﻤﻚ‬

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‫‪.‬ﺛﻨﻲ اﻟﺪﻣﺒﻠﺰ‬ ‫‪.‬ﻋﻜﺲ ﺑﺒﻂء ﺛﻢ أﻋﺪ ﻟﻠﺒﺪء‬ ‫)ﻗﻔﺰ اﻟﺮاﻓﻌﺎت )دﻗﯿﻘﺔ واﺣﺪة‬ ‫ﻗﻒ ﺑﺸﻜﻞ ﻣﺴﺘﻘﯿﻢ‬ ‫ﺣﺎﻓﻆ ﻋﻠﻰ ﻗﺪﻣﯿﻚ ﻣﻌًﺎ‬

‫ﻋﻨﺪﻣﺎ ﺗﻘﻔﺰ ‪ ،‬اﻓﺘﺢ اﻟﺴﺎﻗﯿﻦ ﻋﻠﻰ ﻧﻄﺎق أوﺳﻊ‬ ‫‪.‬ﺣﺮك ذراﻋﯿﻚ ﻟﻠﺨﺎرج وﻟﻠﺄﻋﻠﻰ ﺣﺘﻰ ﺗﻠﻤﺲ ﯾﺪﯾﻚ رأﺳﻚ‬ ‫ﻟﻠﺤﺼﻮل ﻋﻠﻰ ﻧﺘﺎﺋﺞ أﻓﻀﻞ ‪ ،‬ﻛﺮر ﻧﻔﺲ اﻟﻌﻤﻠﯿﺔ ﺛﻠﺎث ﻣﺮات‪ .‬ﯾﻌﺪ اﺳﺘﺨﺪام اﻟﻤﻊدات اﻟﺮﯾﺎﺿﯿﺔ ﻣﺜﻞ ﺣﺼﯿﺮة اﻟﯿﻮﺟﺎ ‪ ،‬واﻟﺄﺛﻘﺎل ‪،‬‬ ‫أﻣﺮا ﺑﺎﻟﻎ اﻟﺄﻫﻤﯿﺔ أﺛﻨﺎء اﻟﺘﻤﺮﯾﻦ‬ ‫‪.‬وﺑﺪﻟﺎت اﻟﺘﺰﻟﺞ ‪ ،‬وﻣﻨﺼﺎت اﻟﻜﻮع ذات اﻟﻌﻠﺎﻣﺎت اﻟﺘﺠﺎرﯾﺔ اﻟﺠﯿﺪة ً‬ ‫‪:‬ﺧﺎﺗﻤﺔ‬

‫ﺗﺘﻜﻮن ﺟﻠﺴﺔ‬ ‫اﻟﺘﻤﺮﯾﻦ‬ ‫ﻛﺒﯿﺮة ﻟﺪورة‬ ‫واﻟﻤﻘﺎوﻣﺔ إﺿﺎﻓﺔ‬ ‫اﻟﻤﺨﺘﺼﺔ‬ ‫اﻟﻤﺴﺘﻐﺮب أن ﺗﺸﻜﻞ‬ ‫ﻣﻦ‬and ‫ﻟﯿﺲ‬we We’ve ‫اﻟﺘﻤﺮﯾﻦ‬ made changes to .‫اﻟﻘﺼﯿﺮة‬ our Terms of Service and Privacy Policy. They take‫اﻟﺘﻤﺎرﯾﻦ‬ e ect ‫ﻫﺬه‬ on September 1, 2020, encourage to review continuing our‫اﻟﻔﻌﺎﻟﺔ‬ services, you ‫اﻟﺘﻤﺎرﯾﻦ‬ agree to‫ﻣﻦ‬the of12 Service Responses ً you ‫أﯾﻀﺎ‬ ‫وﺗﻀﯿﻒ‬ ‫وﺳﺎﻗﯿﻚ‬them. ‫ذراﻋﯿﻚ‬By‫ﻋﻀﻠﺎت‬ ‫ﺗﻘﻮي‬to ‫اﻟﺘﻲ‬use ‫ﻟﻠﻐﺎﯾﺔ‬ ‫اﻟﻤﺨﺘﻠﻄﺔ‬ ‫ﻗﻠﯿﻞ‬new ‫ﻋﺪد‬Terms ‫دﻗﯿﻘﺔ ﻣﻦ‬ ‫ ﻣﺪﺗﻬﺎ‬and ‫اﻟﺘﻲ ﺗﺒﻠﻎ‬ acknowledge the Privacy Policy applies to you. ً ‫ إﺿﺎﻓﺔ ﻫﺬه اﻟﺄﺷﯿﺎء ﻓﻲ روﺗﯿﻨﻚ اﻟﯿﻮﻣﻲ ﺗﺘﺤﺪى‬.‫ﻣﺮوﻧﺔ ﻓﻲ ﺟﺴﻤﻚ‬. ‫أﯾﻀﺎ اﺳﺘﻘﺮارك وﺗﻨﺴﯿﻘﻚ‬ Continue

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‫ ﻣﺘﺠﺮ‬FitNeeds ‫ﻣﺘﺨﺼﺺ ﻓﻲ اﺣﺘﯿﺎﺟﺎت اﻟﻠﯿﺎﻗﺔ واﻟﺮﯾﺎﺿﺔ اﻟﺬﻛﯿﺔ ﻣﻦ ﺳﺎﻋﺎت وﺳﻤﺎﻋﺎت رﯾﺎﺿﯿﺔ وإﻛﺴﺴﻮارﺗﻬﺎ )ﻓﯿﺘﺒﯿﺖ‬ ‫ وﻣﯿﺰان اﻟﺠﺴﻢ اﻟﺬﻛﻲ واﻷﻃﻌﻤﺔ‬،‫ وأدوات اﻟﺘﻤﺎرﯾﻦ واﻟﺠﯿﻢ‬،(‫وﺑﻮﻻر‬

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We’ve madein changes our Terms of Service and Privacy Policy. They take e ect on September 1, 2020, and we Kelly Eden P.S. I Loveto You encourage you to review them. By continuing to use our services, you agree to the new Terms of Service and Responses acknowledge the Privacy Policy applies to you. Continue What I Found Out When I Blocked Apps from Tracking My What are your thoughts? iPhone for One Week Rob Sturgeon in Storius Magazine

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