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Ø§ÙØªÙÙ Ø¨Ø¹Ø¯ÙØ§ Ù٠٠ارسة ت٠ارÙÙ ÙÙÙÙØ¨ ÙØ§ÙرئتÙÙØ ÙÙÙ Ù٠٠٠ارسة ÙØ°Ù Ø§ÙØªÙ ارÙ٠اÙÙÙØ§Ø¦ÙÙØ© Ù Ù Ø®ÙØ§Ù Ø§ÙØ±Ùض Ù٠اÙÙ ÙØ§Ù Ù٠دة خ٠س Ø¥Ù٠خ٠س عشرة دÙÙÙØ© ØØ³Ø¨ اÙÙ ÙØ¯Ø±Ø©Ø Ø£Ù Ù Ù Ø®ÙØ§Ù Ø§Ø³ØªØ®Ø¯Ø§Ù ØØ¨Ù اÙÙÙØ² Ø¨Ø¯ÙØ§Ù Ù Ù Ø§ÙØ±Ùض Ù٠اÙÙ ÙØ§ÙØ ÙÙØ¬Ø¨ Ø§ÙØªØ£Ùد ٠٠٠٠ارسة Ø§ÙØªÙ رÙ٠بسرعة Ù ÙØ§Ø³Ø¨Ø© ØØªÙ ÙØ§ تÙÙÙ Ø§ÙØ¬Ø³Ù ÙØ¥Ù ÙÙ ÙÙ٠٠عتادا٠عÙ٠اÙ٠جÙÙØ¯ Ø§ÙØ¹Ø¶ÙÙ ÙÙÙØ¶ÙÙ Ø§ÙØ¨Ø¯Ø¡ بسرعة Ø¨Ø·ÙØ¦Ø© ÙØ²ÙØ§Ø¯ØªÙØ§ Ø¨Ø§ÙØªØ¯Ø±Ùج ÙÙ٠ا٠بعد ÙÙÙ . ٠ارس ت٠ارÙÙ Ø§ÙØ´Ø¯ ÙØªÙÙÙØ© Ø§ÙØ¹Ø¶ÙØ§ØªØ ÙØ°Ù٠بعد Ø§ÙØªÙ ارÙ٠اÙÙÙØ§Ø¦ÙØ©Ø ÙØªØ´Ù ٠ت٠ارÙÙ Ø§ÙØ´Ø¯ ØØ±Ùات اÙÙØ±Ùصاء ÙÙØ£ÙØ®Ø§Ø°Ø ÙØªÙ ارÙ٠اÙ٠عدة (Ø§ÙØ¬ÙÙØ³ ÙØ§ÙÙÙÙØ¶ Ø¨Ø§ÙØ¬Ø°Ø¹) ÙØªÙÙÙØ© Ø¹Ø¶ÙØ§Øª اÙÙ Ø¹Ø¯Ø©Ø ÙØ§Ø³ØªØ®Ø¯Ù Ø£ÙÙØ© Ø£ÙØ²Ø§Ù ٠تÙÙÙØ±Ø© Ù٠اÙÙ ÙØ²Ù ٠ث٠ÙÙÙÙØ© ÙØ¨Ùرة ٠٠اÙ٠اء Ø£Ù ØºÙØ± ذÙÙ ÙØÙ ÙÙØ§ ÙØ±ÙÙØ§ ÙÙØ£Ø¹ÙÙ ÙÙØ°Ø±Ø§Ø¹ÙÙØ Ø£Ù Ø¨Ø§ÙØ§Ø³ØªÙÙØ§Ø¡ عÙÙ Ø§ÙØ¸ÙØ±Ø Ø«Ù Ù Ø±ÙØ¹ اÙÙÙÙÙØ© ÙÙ٠٠ستÙÙ Ø§ÙØ±Ø£Ø³ ÙØ¹Ø¯Ø© ٠رارت ÙØ¥ÙزاÙÙØ§ ÙØªÙ رÙÙ Ø¹Ø¶ÙØ§Øª Ø§ÙØµØ¯Ø±Ø ÙÙÙ Ù٠اÙÙÙØ§Ù بÙÙÙ ØØ±ÙØ© ٠ا بÙ٠عشرÙ٠إÙ٠خ٠سÙÙ Ù Ø±ÙØ©Ù ØØ³Ø¨ اÙÙ ÙØ¯Ø±Ø©. (تذÙÙØ± Ø£ÙÙ ÙØ°Ù Ø§ÙØ£ÙØ²Ø§Ù Ø§ÙØ®ÙÙÙØ© ÙØ§ تشب٠٠ا ÙÙÙ٠بØÙ ÙÙ ÙØ§Ø¹Ø¨Ù ÙÙ Ø§Ù Ø§ÙØ£Ø¬Ø³Ø§Ù Ø ÙÙÙ Ø§Ù Ø§ÙØ£Ø¬Ø³Ø§Ù ÙØ³ØªØ¯Ø¹Ù ت٠ارÙÙ Ù ÙØ«ÙÙØ© جدا٠ÙÙ ÙØ§Ø¯Ù Ø±ÙØ§Ø¶ÙÙ Ù ØØªØ±ÙØ ÙØ§Ùت٠ارÙÙ ÙÙØ§ ت٠ارÙÙ Ø®ÙÙÙØ© ÙÙØ§ ØªØ²ÙØ¯ ØØ¬Ù Ø§ÙØ¹Ø¶Ùات). ÙØ±Ùر Ù٠اÙÙÙØ§ÙØ© ÙÙØ³ ت٠ارÙÙ Ø§ÙØ§Ø³ØªØ·Ø§ÙØ© ÙØ§Ùت٠طÙÙ Ø§ÙØªÙ بدأت Ø¨ÙØ§.Exercise known as aerobic exercise any physical activity performed by human, in order to improve the current level of physical health, or in order to maintain the current level of health as with age. Exercise one of one movement or several interrelated movements composed, divided aerobic exercise into three types, namely: tensile exercises; it is the muscles of different phenomenon, aerobic exercises and is the heart and lungs in the main, and flexibility exercises which the muscles and joints different in the body. Benefits of exercise for sports of all kinds and intensity of public benefits to improve the quality of life experienced by the human, which is not only to lose weight also think a lot of people, and benefits include the following: improved exercise general mood of the people and less about the risk of cases of depression. Raise the level of energy and vitality, not only during exercise but during the whole day. Reduce the risk of various chronic diseases such as diabetes, pressure, and cholesterol, and the disc, and joint pain, and other diseases, especially those who suffer a number of family members of one of these diseases which reduce the likelihood of injury. The body and strengthens the muscles in general and increase the ability of probability and improve immunity. Maintain ideal weight; in terms of weight reduces the sports person fat, while increasing the excessive weight of the person in thinness. Improved breathing and circulation blood circulation, and thus help to the arrival of oxygen and nutrients better for all cells of the body including the skin, hair and nails and other cells. Sports help to quiet sleep and anxiety is at night and reduce the probability of the risk of insomnia. Facilitate digestion and reduce the incidence of constipation. Help increase fertility and pregnancy because it improves the overall situation of the body and reduces the likelihood of any complications during pregnancy or after childbirth. Calisthenics daily can not many people go to sports clubs on a daily basis and lasting through the year, but it is not a sufficient reason to prevent anyone from exercising; where they can practice at home, even without the availability of any fitness equipment is expensive, and by following the daily program for twenty minutes at least or an hour at most, as follows: Start exercises elongation and Altmti (flexibility), which is similar to yoga to a large extent, include lifting the arms slowly up and down, then Thrikema aside, and then circled, also includes moving the neck and shoulders sideways and in a circular motion in All trends Tliynha, and also include moving the legs by lifting the front of the bend your knees a few times and then moved sideways and then back, in addition to softening the back and then stand up straight and then move slowly bending to the right and then stand up straight, then bend to the left, and repeat it by leaning back to front once back slowly. (Repeat each movement between five to ten times). Then he moved to practice exercises for the heart and lungs, and can exercise these aerobic exercises by jogging in place for five to fifteen minutes depending on the estimated, or through the use of jump rope instead of jogging in place, and be sure not to exercise an appropriate speed so as not to overstretch the body, the It was not familiar with the muscular effort, prefer to start slowly and gradually increase day after day. March tensile exercises and muscle strengthening, and after aerobic exercise, include tensile exercises squat for thighs movements, stomach exercises (sit and advancement Paljza) to strengthen the stomach muscles, and use any weights are available in the home such as a large bottle of water or otherwise to carry and Rvha Top two arms, or lying on the back, then raise the bottle above the level of the head for several Mrart and lowered to exercise the chest muscles, and can do all the movement between twenty to fifty times as estimated. (Remember that these light weights does not look like what he is campaigning for bodybuilders; Vkamal objects requires a very intensive exercises in a club professional athlete, and exercises here mild exercises and not more than muscle size). Repeat the same in the end elongation and Altmti which began its exercises.
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