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@hishamsharaf844: أفضل التمارين • المشي السريع أو الهرولة الخفيفة • الدراجة الثابتة أو الهوائية • السباحة • تمارين مقاومة خفيفة لوزن متوسط، تكرارات عالية • وكمان اليوغا وتمارين الاسترخاء ❌ شو لازم نتجنب؟ • رفع الأوزان الثقيلة جدًا مع حبس النفس • التمارين العنيفة أو الـ HIIT القوي • أي حركة فيها شد أو دفع مفاجئ ❤️ طيب كيف منحسب اقصى معدل لضربات القلب او ال maximum hart rate القاعدة: 220 ناقص العمر = MHR على فرض انت عمرك 40 بيطلع 220_ 40 = 180. بس للمصابين بالضغط، نشتغل على 50–70% من هالرقم. يعني إذا عمرك 40، الأمان بين 90 لـ 125 نبضة بالدقيقة. ⚠️ أهم شي: استشارة الطبيب قبل أي برنامج، والإحماء والتهدئة أساسيين. وتذكروا، الرياضة بتساعد تخفف الضغط إذا لعبناها صح. #coachh_hisham #Fitness #explore #Lifestyle #gym

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Tuesday 03 February 2026 17:38:48 GMT
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