Strength and stability exercises that will make our bodies more stable and able to practice all kinds of exercises. Get a strong athletic body does not mean going to the gym every day in order to amplify and increase muscle size without making sure the body's ability to withstand these exercises, or the degree of firmness in different Molagaf, which means that you need to strength and stability exercises.
The training is divided into 5 rounds with a short rest period of one minute and overload training in each round, to reach the final training, and here at least ease the load by 20% until the body is not exposed to injuries or potential hazards.
1) lifting weights from a squatting position
Iron bar used to lift the weight very quickly from a squatting position to a standing straight up.
First round: 12 times
Second round: 12 times
Third round: 10 times
The fourth round: 8 times
Fifth round: 12 times
2) lifting weights sitting situation
Use any of the sports machines dedicated to lifting weights in the gym, and start the workout through the bend back a little back and stretching on a chair and start lifting weights depending on the forearms and chest muscles only.
First round: 12 times
Second round: 12 times
Third round: 10 times
The fourth round: 8 times
Fifth round: 12 times
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