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1) ارفع أوزانًا ثقيلة تأتي الخطوط العضلية من العضلات العميقة والكثيفة، وليس من حجم سطحها، لذلك تحتاج إلى التدرب بأوزان ثقيلة بما يكفي لتنشيط كل ليف عضلي بالكامل والسعي باستمرار لرفع أوزان أقوى. 2) قم بـ 10-15 تكرارًا لكل مجموعة تعلم التكرارات الأولى العضلة كيفية التعامل مع الوزن، لكن النمو الحقيقي يحدث بعد ذلك. لذا، استهدف 10-15 تكرارًا للحصول على انقباضات متعددة ونظيفة وثقيلة بمجرد أن تنخرط العضلة بالكامل. 3) الضخ حتى الإرهاق أوقف المجموعة عندما يتم ضخ العضلة بالكامل وتشعر بحرقة. بمجرد أن يتحول
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