-->

تمارين البايسبس والترايسبيس في المنزل وبدون معدات فقط بوزن الجسم

08 Juni 2021

خط المقالة

التمرين الاول هو Wheel Pose

تمرين يستهدف جميع عضلات الترايسبس ويعتمد بتحديد على وزن جسمك

التمرين الثاني هو Triceps Press

التمرين الثالث هو Towel Biceps Curl

التمرين الرابع هو Double Legs Biceps Curl

التمرين الخامس هو Biceps Row

التمرين السادس هو Sheet Biceps Curl

الفديو

window['__wavt'] = 'AOuZoY4-thk4hlZS-ifqHv3aMgINUBGnTQ:1752483357432';_WidgetManager._Init('//draft.blogger.com/rearrange?blogID\x3d4947674116346004686','//nitrogymfit.blogspot.com/2021/06/blog-post.html?hl\x3dde','4947674116346004686'); _WidgetManager._SetDataContext([{'name': 'blog', 'data': {'blogId': '4947674116346004686', 'title': 'NITRO GYM ', 'url': 'https://nitrogymfit.blogspot.com/2021/06/blog-post.html?hl\x3dde', 'canonicalUrl': 'https://nitrogymfit.blogspot.com/2021/06/blog-post.html', 'homepageUrl': 'https://nitrogymfit.blogspot.com/?hl\x3dde', 'searchUrl': 'https://nitrogymfit.blogspot.com/search', 'canonicalHomepageUrl': 'https://nitrogymfit.blogspot.com/', 'blogspotFaviconUrl': 'https://nitrogymfit.blogspot.com/favicon.ico', 'bloggerUrl': 'https://draft.blogger.com', 'hasCustomDomain': false, 'httpsEnabled': true, 'enabledCommentProfileImages': true, 'gPlusViewType': 'FILTERED_POSTMOD', 'adultContent': false, 'analyticsAccountNumber': '', 'encoding': 'UTF-8', 'locale': 'de', 'localeUnderscoreDelimited': 'de', 'languageDirection': 'ltr', 'isPrivate': false, 'isMobile': false, 'isMobileRequest': false, 'mobileClass': '', 'isPrivateBlog': false, 'isDynamicViewsAvailable': true, 'feedLinks': '\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22NITRO GYM - Atom\x22 href\x3d\x22https://nitrogymfit.blogspot.com/feeds/posts/default\x22 /\x3e\n\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/rss+xml\x22 title\x3d\x22NITRO GYM - RSS\x22 href\x3d\x22https://nitrogymfit.blogspot.com/feeds/posts/default?alt\x3drss\x22 /\x3e\n\x3clink rel\x3d\x22service.post\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22NITRO GYM - Atom\x22 href\x3d\x22https://draft.blogger.com/feeds/4947674116346004686/posts/default\x22 /\x3e\n\n\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22NITRO GYM - Atom\x22 href\x3d\x22https://nitrogymfit.blogspot.com/feeds/5495678082885561929/comments/default\x22 /\x3e\n', 'meTag': '', 'adsenseClientId': 'ca-pub-2253735247874701', 'adsenseHostId': 'ca-host-pub-1556223355139109', 'adsenseHasAds': true, 'adsenseAutoAds': true, 'boqCommentIframeForm': true, 'loginRedirectParam': '', 'view': '', 'dynamicViewsCommentsSrc': '//www.blogblog.com/dynamicviews/4224c15c4e7c9321/js/comments.js', 'dynamicViewsScriptSrc': '//www.blogblog.com/dynamicviews/3f13309f54609467', 'plusOneApiSrc': 'https://apis.google.com/js/platform.js', 'disableGComments': true, 'interstitialAccepted': false, 'sharing': {'platforms': [{'name': 'Link abrufen', 'key': 'link', 'shareMessage': 'Link abrufen', 'target': ''}, {'name': 'Facebook', 'key': 'facebook', 'shareMessage': '\xdcber Facebook teilen', 'target': 'facebook'}, {'name': 'BlogThis!', 'key': 'blogThis', 'shareMessage': 'BlogThis!', 'target': 'blog'}, {'name': 'X', 'key': 'twitter', 'shareMessage': '\xdcber X teilen', 'target': 'twitter'}, {'name': 'Pinterest', 'key': 'pinterest', 'shareMessage': '\xdcber Pinterest teilen', 'target': 'pinterest'}, {'name': 'E-Mail', 'key': 'email', 'shareMessage': 'E-Mail', 'target': 'email'}], 'disableGooglePlus': true, 'googlePlusShareButtonWidth': 0, 'googlePlusBootstrap': '\x3cscript type\x3d\x22text/javascript\x22\x3ewindow.___gcfg \x3d {\x27lang\x27: \x27de\x27};\x3c/script\x3e'}, 'hasCustomJumpLinkMessage': false, 'jumpLinkMessage': 'Mehr anzeigen', 'pageType': 'item', 'postId': '5495678082885561929', 'postImageThumbnailUrl': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvAXOsp8X7PwY5j9Hduol0ge0lsZ0QZtYSI_jLxXTgZYgisex1bXcBT52am4sSlcx63h77lKiAvgxcf9F_QyMvXMQRKQLzuRAiq1oy21N4CuAsKcKdy2w5-CuNb_vXJVNapyhdwPoLzos/s72-c/FE7C36B9-ED56-453E-86B6-88BC7B24DBB6.jpeg', 'postImageUrl': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvAXOsp8X7PwY5j9Hduol0ge0lsZ0QZtYSI_jLxXTgZYgisex1bXcBT52am4sSlcx63h77lKiAvgxcf9F_QyMvXMQRKQLzuRAiq1oy21N4CuAsKcKdy2w5-CuNb_vXJVNapyhdwPoLzos/s320/FE7C36B9-ED56-453E-86B6-88BC7B24DBB6.jpeg', 'pageName': ' \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u064a\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0641\u0642\u0637 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645', 'pageTitle': 'NITRO GYM : \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u064a\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0641\u0642\u0637 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645', 'metaDescription': ''}}, {'name': 'features', 'data': {}}, {'name': 'messages', 'data': {'edit': 'Bearbeiten', 'linkCopiedToClipboard': 'Link in Zwischenablage kopiert.', 'ok': 'Ok', 'postLink': 'Link zum Post'}}, {'name': 'template', 'data': {'name': 'custom', 'localizedName': 'Benutzerdefiniert', 'isResponsive': true, 'isAlternateRendering': false, 'isCustom': true}}, {'name': 'view', 'data': {'classic': {'name': 'classic', 'url': '?view\x3dclassic'}, 'flipcard': {'name': 'flipcard', 'url': '?view\x3dflipcard'}, 'magazine': {'name': 'magazine', 'url': '?view\x3dmagazine'}, 'mosaic': {'name': 'mosaic', 'url': '?view\x3dmosaic'}, 'sidebar': {'name': 'sidebar', 'url': '?view\x3dsidebar'}, 'snapshot': {'name': 'snapshot', 'url': '?view\x3dsnapshot'}, 'timeslide': {'name': 'timeslide', 'url': '?view\x3dtimeslide'}, 'isMobile': false, 'title': ' \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u064a\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0641\u0642\u0637 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645', 'description': '', 'featuredImage': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvAXOsp8X7PwY5j9Hduol0ge0lsZ0QZtYSI_jLxXTgZYgisex1bXcBT52am4sSlcx63h77lKiAvgxcf9F_QyMvXMQRKQLzuRAiq1oy21N4CuAsKcKdy2w5-CuNb_vXJVNapyhdwPoLzos/s320/FE7C36B9-ED56-453E-86B6-88BC7B24DBB6.jpeg', 'url': 'https://nitrogymfit.blogspot.com/2021/06/blog-post.html?hl\x3dde', 'type': 'item', 'isSingleItem': true, 'isMultipleItems': false, 'isError': false, 'isPage': false, 'isPost': true, 'isHomepage': false, 'isArchive': false, 'isLabelSearch': false, 'postId': 5495678082885561929}}, {'name': 'widgets', 'data': [{'title': 'BlogArchive', 'type': 'BlogArchive', 'sectionId': 'TemplateInsert', 'id': 'BlogArchive300'}, {'title': 'BlogLabels', 'type': 'Label', 'sectionId': 'TemplateInsert', 'id': 'Label300'}, {'title': '\u0625\u0639\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0642\u0627\u0644\u0628', 'type': 'LinkList', 'sectionId': 'TemplateInsert', 'id': 'LinkList300'}, {'title': 'Pages', 'type': 'PageList', 'sectionId': 'pages', 'id': 'PageList301'}, {'title': '\u0645\u0631\u0628\u0639 \u0627\u0644\u0628\u062d\u062b', 'type': 'HTML', 'sectionId': 'pages', 'id': 'HTML301'}, {'title': 'social media sites', 'type': 'LinkList', 'sectionId': 'pages', 'id': 'LinkList301'}, {'title': 'NITRO GYM (Header)', 'type': 'Header', 'sectionId': 'head-container', 'id': 'Header1'}, {'title': '\u0625\u0639\u0644\u0627\u0646 \u0628\u062c\u0648\u0627\u0631 \u0627\u0644\u0644\u0648\u062c\u0648', 'type': 'HTML', 'sectionId': 'head-container', 'id': 'HTML302'}, {'title': 'Home', 'type': 'LinkList', 'sectionId': 'menu-bar', 'id': 'LinkList302'}, {'title': '\u0625\u0639\u0644\u0627\u0646 \u0635\u0641\u062d\u0627\u062a \u0627\u0644\u062a\u0633\u0645\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0634\u064a\u0641 \u0648\u0627\u0644\u0628\u062d\u062b', 'type': 'HTML', 'sectionId': 'RecentPosts', 'id': 'HTML305'}, {'title': 'Blogposts', 'type': 'Blog', 'sectionId': 'RecentPosts', 'id': 'Blog1', 'posts': [{'id': '5495678082885561929', 'title': ' \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u064a\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0641\u0642\u0637 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645', 'featuredImage': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvAXOsp8X7PwY5j9Hduol0ge0lsZ0QZtYSI_jLxXTgZYgisex1bXcBT52am4sSlcx63h77lKiAvgxcf9F_QyMvXMQRKQLzuRAiq1oy21N4CuAsKcKdy2w5-CuNb_vXJVNapyhdwPoLzos/s320/FE7C36B9-ED56-453E-86B6-88BC7B24DBB6.jpeg', 'showInlineAds': false}], 'footerBylines': [{'regionName': 'footer1', 'items': [{'name': 'timestamp', 'label': ''}, {'name': 'comments', 'label': 'Kommentare'}]}], 'allBylineItems': [{'name': 'timestamp', 'label': ''}, {'name': 'comments', 'label': 'Kommentare'}]}, {'title': 'Kontaktformular', 'type': 'ContactForm', 'sectionId': 'RecentPosts', 'id': 'ContactForm302'}, {'title': '\u0625\u0639\u0644\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0627\u062a', 'type': 'LinkList', 'sectionId': 'RecentPosts', 'id': 'LinkList500'}, {'title': 'Followers on social media platforms [SM]', 'type': 'LinkList', 'sectionId': 'sidebar-section', 'id': 'LinkList3'}, {'title': 'Most viewed', 'type': 'PopularPosts', 'sectionId': 'sidebar-section', 'id': 'PopularPosts1', 'posts': [{'title': 'Ronnie Coleman vs Kevin Levrone - The Legends', 'id': 6738573345110272633}, {'title': 'Lee Priest\u2019s Legendary 1,017-Rep Leg Press: Extreme Endurance Training Secrets', 'id': 3631679431125302100}, {'title': ' \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633 \u0648\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u064a\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0641\u0642\u0637 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645', 'id': 5495678082885561929}]}, {'title': 'Tags', 'type': 'Label', 'sectionId': 'sidebar-section', 'id': 'Label1'}, {'title': 'Kontaktformular', 'type': 'ContactForm', 'sectionId': 'col-2', 'id': 'ContactForm1'}, {'title': 'Pages', 'type': 'PageList', 'sectionId': 'col-4', 'id': 'PageList1'}, {'title': '\u0627\u0644\u062d\u0642\u0648\u0642', 'type': 'HTML', 'sectionId': 'license', 'id': 'HTML306'}]}]); _WidgetManager._RegisterWidget('_BlogArchiveView', new _WidgetInfo('BlogArchive300', 'TemplateInsert', document.getElementById('BlogArchive300'), {'languageDirection': 'ltr', 'loadingMessage': 'Wird geladen\x26hellip;'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LabelView', new _WidgetInfo('Label300', 'TemplateInsert', document.getElementById('Label300'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList300', 'TemplateInsert', document.getElementById('LinkList300'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PageListView', new _WidgetInfo('PageList301', 'pages', document.getElementById('PageList301'), {'title': 'Pages', 'links': [{'isCurrentPage': false, 'href': 'https://nitrogymfit.blogspot.com/p/about-us.html?hl\x3dde', 'id': '4788661084581902225', 'title': 'About us'}, {'isCurrentPage': false, 'href': 'https://nitrogymfit.blogspot.com/p/contact-us.html?hl\x3dde', 'id': '2762488900534645173', 'title': 'Contact us'}, {'isCurrentPage': false, 'href': 'https://nitrogymfit.blogspot.com/p/privacy-policy.html?hl\x3dde', 'id': '7700161929579667547', 'title': '\xa0Privacy policy'}], 'mobile': false, 'showPlaceholder': true, 'hasCurrentPage': false}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML301', 'pages', document.getElementById('HTML301'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList301', 'pages', document.getElementById('LinkList301'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HeaderView', new _WidgetInfo('Header1', 'head-container', document.getElementById('Header1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML302', 'head-container', document.getElementById('HTML302'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList302', 'menu-bar', document.getElementById('LinkList302'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML305', 'RecentPosts', document.getElementById('HTML305'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_BlogView', new _WidgetInfo('Blog1', 'RecentPosts', document.getElementById('Blog1'), {'cmtInteractionsEnabled': false, 'lightboxEnabled': true, 'lightboxModuleUrl': 'https://www.blogger.com/static/v1/jsbin/2709607869-lbx__de.js', 'lightboxCssUrl': 'https://www.blogger.com/static/v1/v-css/123180807-lightbox_bundle.css'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_ContactFormView', new _WidgetInfo('ContactForm302', 'RecentPosts', document.getElementById('ContactForm302'), {'contactFormMessageSendingMsg': 'Wird gesendet...', 'contactFormMessageSentMsg': 'Deine Nachricht wurde gesendet.', 'contactFormMessageNotSentMsg': 'Die Nachricht konnte nicht gesendet werden. Bitte versuche es sp\xe4ter noch einmal.', 'contactFormInvalidEmailMsg': 'Es ist eine g\xfcltige E-Mail-Adresse erforderlich.', 'contactFormEmptyMessageMsg': 'Das Nachrichtenfeld darf nicht leer sein.', 'title': 'Kontaktformular', 'blogId': '4947674116346004686', 'contactFormNameMsg': 'Name', 'contactFormEmailMsg': 'E-Mail', 'contactFormMessageMsg': 'Nachricht', 'contactFormSendMsg': 'Senden', 'contactFormToken': 'AOuZoY6quKd5gTSoNRyGQNglvMx6GwzHXw:1752483357432', 'submitUrl': 'https://draft.blogger.com/contact-form.do'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList500', 'RecentPosts', document.getElementById('LinkList500'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList3', 'sidebar-section', document.getElementById('LinkList3'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PopularPostsView', new _WidgetInfo('PopularPosts1', 'sidebar-section', document.getElementById('PopularPosts1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LabelView', new _WidgetInfo('Label1', 'sidebar-section', document.getElementById('Label1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_ContactFormView', new _WidgetInfo('ContactForm1', 'col-2', document.getElementById('ContactForm1'), {'contactFormMessageSendingMsg': 'Wird gesendet...', 'contactFormMessageSentMsg': 'Deine Nachricht wurde gesendet.', 'contactFormMessageNotSentMsg': 'Die Nachricht konnte nicht gesendet werden. Bitte versuche es sp\xe4ter noch einmal.', 'contactFormInvalidEmailMsg': 'Es ist eine g\xfcltige E-Mail-Adresse erforderlich.', 'contactFormEmptyMessageMsg': 'Das Nachrichtenfeld darf nicht leer sein.', 'title': 'Kontaktformular', 'blogId': '4947674116346004686', 'contactFormNameMsg': 'Name', 'contactFormEmailMsg': 'E-Mail', 'contactFormMessageMsg': 'Nachricht', 'contactFormSendMsg': 'Senden', 'contactFormToken': 'AOuZoY6quKd5gTSoNRyGQNglvMx6GwzHXw:1752483357432', 'submitUrl': 'https://draft.blogger.com/contact-form.do'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PageListView', new _WidgetInfo('PageList1', 'col-4', document.getElementById('PageList1'), {'title': 'Pages', 'links': [{'isCurrentPage': false, 'href': 'https://nitrogymfit.blogspot.com/p/about-us.html?hl\x3dde', 'id': '4788661084581902225', 'title': 'About us'}, {'isCurrentPage': false, 'href': 'https://nitrogymfit.blogspot.com/p/contact-us.html?hl\x3dde', 'id': '2762488900534645173', 'title': 'Contact us'}, {'isCurrentPage': false, 'href': 'https://nitrogymfit.blogspot.com/p/privacy-policy.html?hl\x3dde', 'id': '7700161929579667547', 'title': '\xa0Privacy policy'}], 'mobile': false, 'showPlaceholder': true, 'hasCurrentPage': false}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML306', 'license', document.getElementById('HTML306'), {}, 'displayModeFull'));