<font color="#000000">ت م ا ر ي ن</font></font></font><br>
<br>
<font color="#ff00ff"><font face="tahoma,sans-serif">بس هاااه ديروا بالكـم ؟</font></font><br>
<font color="#ff00ff"><font face="tahoma,sans-serif">هي فعلا تشد البطن .. بس بـ المقابل يمكن تكسر الظهر اذا ماكنت حريص !!</font></font><br>
<br>
<font color="#ff00ff"><font face="tahoma,sans-serif"><font color="#000000">(ابعد الله عنكم كل سوء)</font></font></font><br>
<br>
<font color="#ff00ff"><div align="center"><font face="tahoma,sans-serif"><font color="#c00000"><font size="6">لنبدأ<br>
<br>
تمارين المنطقة العليا<br>
</font>Upper Region<br>
<br>
</font><br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Standard push-up<br>
</font><br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607193947.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Uneven pushup<br>
</font><br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607222161.gif" alt="" border="0"><br>
<br>
<font color="#c00000">من الأمام</font><br>
<img src="http://www.6abib.com/sec_ube/uploads/0608060724081.gif" alt="" border="0"><br>
<br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Elbow pushup <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607251517.gif" alt="" border="0"><br>
<br>
<br>
Table pushup <br>
<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607264087.gif" alt="" border="0"></font></font></div><div align="center"><font color="#c00000"> <br>
Wide arm pushup<br>
</font><br>
<br>
<font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080607280543.gif" alt="" border="0"><br>
<br>
Dip<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607290753.gif" alt="" border="0"><br>
<br>
Decline pushup <br>
<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/0608060730252.gif" alt="" border="0"><br>
</font></div><div align="center"><font color="#c00000">Hindu pushup</font><br>
<br>
<br>
<font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/0608060732196.gif" alt="" border="0"><br>
<br>
Diver bomb pushup<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607385236.gif" alt="" border="0"><br>
<br>
Triangle pushup <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/0608060739589.gif" alt="" border="0"><br>
<br>
Finger tip pushup <br>
</font><br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607410994.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Clap pushup <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/0608060742059.gif" alt="" border="0"><br>
<br>
Hand stand pushup <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607430341.gif" alt="" border="0"><br>
<br>
One armed pushup<br>
</font><br>
</font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080607440281.gif" alt="" border="0"><br>
<br>
تمارين المنطقة السفلية<br>
Lower Region<br>
<br>
<br>
Mountain climbers <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607461016.gif" alt="" border="0"><br>
<br>
Grass hoppers<br>
<br>
</font><img src="http://www.6abib.com/sec_ube/uploads/06080607483326.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080607494548.gif" alt="" border="0"><br>
<br>
Lunging plyo-drill<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607504596.gif" alt="" border="0"><br>
<br>
One-legged squat<br>
</font><br>
</font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080607510674.gif" alt="" border="0"><br>
</font></font><br>
<br>
<font face="tahoma,sans-serif"><font color="#c00000">تمارين منطقة الوسط<br>
Mid Region<br>
<br>
<br>
Crunch - standard <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607585713.gif" alt="" border="0"><br>
<br>
Oblique crunch <br>
<br>
</font><img src="http://www.6abib.com/sec_ube/uploads/06080608004059.gif" alt="" border="0"><br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608020038.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Legs out crunch <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608030482.gif" alt="" border="0"><br>
<br>
Fludder kicks</font><br>
<br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Straight legged sit-up <br>
</font><br>
</font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608040487.gif" alt="" border="0"><br>
<br>
Elbow twist <br>
<br>
V-up<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608071674.gif" alt="" border="0"><br>
<br>
تمارين لمناطق متنوعة<br>
Miscellaneous Region<br>
<br>
</font></font><font face="tahoma,sans-serif"><font color="#c00000">Bicycle<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608114473.gif" alt="" border="0"><br>
<br>
Bear walk <br>
<br>
</font><img src="http://www.6abib.com/sec_ube/uploads/06080608123848.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Crab walk <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608131641.gif" alt="" border="0"><br>
<br>
Horse pushup<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608142440.gif" alt="" border="0"><br>
<br>
Bridge <br>
<br>
</font></font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608152089.gif" alt="" border="0"><br>
<br>
Pyramid<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608154869.gif" alt="" border="0"><br>
<br>
Bridge Pushup<br>
<br>
</font></font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608171289.gif" alt="" border="0"><br>
<br>
X-Pushup</font></font><br>
<br>
<font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608175591.gif" alt="" border="0"><br>
<br>
<br>
Stretch Pushup<br>
<br>
</font><br>
<font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608192458.gif" alt="" border="0"><br>
<br>
Spider crawl <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608194981.gif" alt="" border="0"></font><br>
<br>
<font face="tahoma,sans-serif"><font color="#33ccff">هذا وجهي اذا قدرتوا تعملون تمرينين وألا ثلاثه منها !!</font></font><br>
<font face="Tahoma"><font color="#33ccff">هع هع هع هع هع</font>
<br>
<font color="#ff00ff"><font face="tahoma,sans-serif">بس هاااه ديروا بالكـم ؟</font></font><br>
<font color="#ff00ff"><font face="tahoma,sans-serif">هي فعلا تشد البطن .. بس بـ المقابل يمكن تكسر الظهر اذا ماكنت حريص !!</font></font><br>
<br>
<font color="#ff00ff"><font face="tahoma,sans-serif"><font color="#000000">(ابعد الله عنكم كل سوء)</font></font></font><br>
<br>
<font color="#ff00ff"><div align="center"><font face="tahoma,sans-serif"><font color="#c00000"><font size="6">لنبدأ<br>
<br>
تمارين المنطقة العليا<br>
</font>Upper Region<br>
<br>
</font><br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Standard push-up<br>
</font><br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607193947.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Uneven pushup<br>
</font><br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607222161.gif" alt="" border="0"><br>
<br>
<font color="#c00000">من الأمام</font><br>
<img src="http://www.6abib.com/sec_ube/uploads/0608060724081.gif" alt="" border="0"><br>
<br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Elbow pushup <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607251517.gif" alt="" border="0"><br>
<br>
<br>
Table pushup <br>
<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607264087.gif" alt="" border="0"></font></font></div><div align="center"><font color="#c00000"> <br>
Wide arm pushup<br>
</font><br>
<br>
<font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080607280543.gif" alt="" border="0"><br>
<br>
Dip<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607290753.gif" alt="" border="0"><br>
<br>
Decline pushup <br>
<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/0608060730252.gif" alt="" border="0"><br>
</font></div><div align="center"><font color="#c00000">Hindu pushup</font><br>
<br>
<br>
<font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/0608060732196.gif" alt="" border="0"><br>
<br>
Diver bomb pushup<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607385236.gif" alt="" border="0"><br>
<br>
Triangle pushup <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/0608060739589.gif" alt="" border="0"><br>
<br>
Finger tip pushup <br>
</font><br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607410994.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Clap pushup <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/0608060742059.gif" alt="" border="0"><br>
<br>
Hand stand pushup <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607430341.gif" alt="" border="0"><br>
<br>
One armed pushup<br>
</font><br>
</font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080607440281.gif" alt="" border="0"><br>
<br>
تمارين المنطقة السفلية<br>
Lower Region<br>
<br>
<br>
Mountain climbers <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607461016.gif" alt="" border="0"><br>
<br>
Grass hoppers<br>
<br>
</font><img src="http://www.6abib.com/sec_ube/uploads/06080607483326.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080607494548.gif" alt="" border="0"><br>
<br>
Lunging plyo-drill<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607504596.gif" alt="" border="0"><br>
<br>
One-legged squat<br>
</font><br>
</font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080607510674.gif" alt="" border="0"><br>
</font></font><br>
<br>
<font face="tahoma,sans-serif"><font color="#c00000">تمارين منطقة الوسط<br>
Mid Region<br>
<br>
<br>
Crunch - standard <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080607585713.gif" alt="" border="0"><br>
<br>
Oblique crunch <br>
<br>
</font><img src="http://www.6abib.com/sec_ube/uploads/06080608004059.gif" alt="" border="0"><br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608020038.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Legs out crunch <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608030482.gif" alt="" border="0"><br>
<br>
Fludder kicks</font><br>
<br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Straight legged sit-up <br>
</font><br>
</font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608040487.gif" alt="" border="0"><br>
<br>
Elbow twist <br>
<br>
V-up<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608071674.gif" alt="" border="0"><br>
<br>
تمارين لمناطق متنوعة<br>
Miscellaneous Region<br>
<br>
</font></font><font face="tahoma,sans-serif"><font color="#c00000">Bicycle<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608114473.gif" alt="" border="0"><br>
<br>
Bear walk <br>
<br>
</font><img src="http://www.6abib.com/sec_ube/uploads/06080608123848.gif" alt="" border="0"><br>
<br>
</font><font face="tahoma,sans-serif"><font color="#c00000">Crab walk <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608131641.gif" alt="" border="0"><br>
<br>
Horse pushup<br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608142440.gif" alt="" border="0"><br>
<br>
Bridge <br>
<br>
</font></font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608152089.gif" alt="" border="0"><br>
<br>
Pyramid<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608154869.gif" alt="" border="0"><br>
<br>
Bridge Pushup<br>
<br>
</font></font><font face="tahoma,sans-serif"><font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608171289.gif" alt="" border="0"><br>
<br>
X-Pushup</font></font><br>
<br>
<font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608175591.gif" alt="" border="0"><br>
<br>
<br>
Stretch Pushup<br>
<br>
</font><br>
<font color="#c00000"><img src="http://www.6abib.com/sec_ube/uploads/06080608192458.gif" alt="" border="0"><br>
<br>
Spider crawl <br>
<br>
<img src="http://www.6abib.com/sec_ube/uploads/06080608194981.gif" alt="" border="0"></font><br>
<br>
<font face="tahoma,sans-serif"><font color="#33ccff">هذا وجهي اذا قدرتوا تعملون تمرينين وألا ثلاثه منها !!</font></font><br>
<font face="Tahoma"><font color="#33ccff">هع هع هع هع هع</font>