اللياقة والتمارين

إليك أفضل وأقوى تمرين للباي

لحياة أفضل الرياضة أولاً

اخر تحديث :

باي قوى بدون أخطاء

أقوى تمرين للباي

أقوى تمرين لعضلة الباي هو الباربل كيرلز (Barbell Curls)، لأنه يستهدف العضلة بشكل مباشر ويسمح باستخدام أوزان ثقيلة لتحفيز النمو العضلي.

طريقة الأداء

قف مستقيمًا وامسك البار بمسكة أمامية.
اثنِ مرفقيك وارفع البار نحو صدرك ببطء.
حافظ على ثبات المرفقين والجسم.
أنزل البار ببطء حتى وضع البداية.

نصائح مهمة

لا تتأرجح بجسمك.
استخدم وزنًا يمكنك التحكم به.
ركّز على النزول البطيء.
تمرن 2–3 مرات أسبوعيًا فقط.

فوائد التمرين

زيادة حجم العضلة بسرعة.
تحسين شكل الذراع.
تقوية المفصل والقبضة.

الأسئلة الشائعة

س: هل يناسب المبتدئين؟

نعم، بشرط الالتزام بالوزن المناسب والتقنية الصحيحة.

س: متى تظهر النتائج؟

بعد 4–6 أسابيع من الالتزام المنتظم بالتدريب والتغذية.

الخلاصة

تمرين الباربل كيرلز هو الأفضل لعضلة الباي. احرص على الأداء السليم، التدرج في الوزن، والنوم الكافي لتحقيق نتائج قوية وآمنة.

تعديل المقال

الأقسام اللياقة والتمارين

مقالات قد تهمك

تعليقات

إرسال تعليق

window['__wavt'] = 'AOuZoY5ceGynLRpYfSn5WOh_BOZhI2N7xQ:1763438550601';_WidgetManager._Init('//www.blogger.com/rearrange?blogID\x3d6978720879233030248','//www.sporttlife.com/2025/10/%20_0366666427.html','6978720879233030248'); _WidgetManager._SetDataContext([{'name': 'blog', 'data': {'blogId': '6978720879233030248', 'title': '\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u062d\u064a\u0627\u0629 \u0623\u0641\u0636\u0644 ', 'url': 'https://www.sporttlife.com/2025/10/%20_0366666427.html', 'canonicalUrl': 'https://www.sporttlife.com/2025/10/%20_0366666427.html', 'homepageUrl': 'https://www.sporttlife.com/', 'searchUrl': 'https://www.sporttlife.com/search', 'canonicalHomepageUrl': 'https://www.sporttlife.com/', 'blogspotFaviconUrl': 'https://www.sporttlife.com/favicon.ico', 'bloggerUrl': 'https://www.blogger.com', 'hasCustomDomain': true, 'httpsEnabled': true, 'enabledCommentProfileImages': true, 'gPlusViewType': 'FILTERED_POSTMOD', 'adultContent': false, 'analyticsAccountNumber': 'G-47X5KER6NM', 'analytics4': true, 'encoding': 'UTF-8', 'locale': 'ar', 'localeUnderscoreDelimited': 'ar', 'languageDirection': 'rtl', '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\x22\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u062d\u064a\u0627\u0629 \u0623\u0641\u0636\u0644 - Atom\x22 href\x3d\x22https://www.sporttlife.com/feeds/posts/default\x22 /\x3e\n\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/rss+xml\x22 title\x3d\x22\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u062d\u064a\u0627\u0629 \u0623\u0641\u0636\u0644 - RSS\x22 href\x3d\x22https://www.sporttlife.com/feeds/posts/default?alt\x3drss\x22 /\x3e\n\x3clink rel\x3d\x22service.post\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u062d\u064a\u0627\u0629 \u0623\u0641\u0636\u0644 - Atom\x22 href\x3d\x22https://www.blogger.com/feeds/6978720879233030248/posts/default\x22 /\x3e\n\n\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u062d\u064a\u0627\u0629 \u0623\u0641\u0636\u0644 - Atom\x22 href\x3d\x22https://www.sporttlife.com/feeds/2433131761080723460/comments/default\x22 /\x3e\n', 'meTag': '', 'adsenseHostId': 'ca-host-pub-1556223355139109', 'adsenseHasAds': false, 'adsenseAutoAds': false, 'boqCommentIframeForm': true, 'loginRedirectParam': '', 'view': '', 'dynamicViewsCommentsSrc': '//www.blogblog.com/dynamicviews/4224c15c4e7c9321/js/comments.js', 'dynamicViewsScriptSrc': '//www.blogblog.com/dynamicviews/d0e6fc8ffa270835', 'plusOneApiSrc': 'https://apis.google.com/js/platform.js', 'disableGComments': true, 'interstitialAccepted': false, 'sharing': {'platforms': [{'name': '\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u0628\u0637', 'key': 'link', 'shareMessage': '\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u0628\u0637', 'target': ''}, {'name': 'Facebook', 'key': 'facebook', 'shareMessage': '\u0645\u0634\u0627\u0631\u0643\u0629 \u0625\u0644\u0649 Facebook', 'target': 'facebook'}, {'name': '\u0643\u062a\u0627\u0628\u0629 \u0645\u062f\u0648\u0646\u0629 \u062d\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629', 'key': 'blogThis', 'shareMessage': '\u0643\u062a\u0627\u0628\u0629 \u0645\u062f\u0648\u0646\u0629 \u062d\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629', 'target': 'blog'}, {'name': 'X', 'key': 'twitter', 'shareMessage': '\u0645\u0634\u0627\u0631\u0643\u0629 \u0625\u0644\u0649 X', 'target': 'twitter'}, {'name': 'Pinterest', 'key': 'pinterest', 'shareMessage': '\u0645\u0634\u0627\u0631\u0643\u0629 \u0625\u0644\u0649 Pinterest', 'target': 'pinterest'}, {'name': '\u0628\u0631\u064a\u062f \u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a', 'key': 'email', 'shareMessage': '\u0628\u0631\u064a\u062f \u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a', 'target': 'email'}], 'disableGooglePlus': true, 'googlePlusShareButtonWidth': 0, 'googlePlusBootstrap': '\x3cscript type\x3d\x22text/javascript\x22\x3ewindow.___gcfg \x3d {\x27lang\x27: \x27ar\x27};\x3c/script\x3e'}, 'hasCustomJumpLinkMessage': false, 'jumpLinkMessage': '\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u0632\u064a\u062f', 'pageType': 'item', 'postId': '2433131761080723460', 'postImageThumbnailUrl': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHn8awBJbvdysyRLKfPVGdbjWtZBkbI7XHTgsqP02xzHKrTKdzzIGpaOjfMj4ZdD0jzjN6gFfO714aWPrOia-8ytkNWC1EaYlH7WEOSm9yGX8ltDRNb4sWrWMETnvkYsNaxqGixtPUNFU-hcU-qp-bcaWibTO4-xhmUNn0GaL-mOP7YSkI1fRevrN-R6qF/s72-w525-c-h640/%D8%A3%D9%82%D9%88%D9%89%20%D8%AA%D9%85%D8%B1%D9%8A%D9%86%20%D9%84%D9%84%D8%A8%D8%A7%D9%8A%20%D9%84%D8%A8%D9%86%D8%A7%D8%A1%20%D8%A7%D9%84%D9%82%D9%88%D8%A9%20%D9%88%D8%A7%D9%84%D8%AD%D8%AC%D9%85.jpg', 'postImageUrl': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHn8awBJbvdysyRLKfPVGdbjWtZBkbI7XHTgsqP02xzHKrTKdzzIGpaOjfMj4ZdD0jzjN6gFfO714aWPrOia-8ytkNWC1EaYlH7WEOSm9yGX8ltDRNb4sWrWMETnvkYsNaxqGixtPUNFU-hcU-qp-bcaWibTO4-xhmUNn0GaL-mOP7YSkI1fRevrN-R6qF/w525-h640/%D8%A3%D9%82%D9%88%D9%89%20%D8%AA%D9%85%D8%B1%D9%8A%D9%86%20%D9%84%D9%84%D8%A8%D8%A7%D9%8A%20%D9%84%D8%A8%D9%86%D8%A7%D8%A1%20%D8%A7%D9%84%D9%82%D9%88%D8%A9%20%D9%88%D8%A7%D9%84%D8%AD%D8%AC%D9%85.jpg', 'pageName': '\u0625\u0644\u064a\u0643 \u0623\u0641\u0636\u0644 \u0648\u0623\u0642\u0648\u0649 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0628\u0627\u064a ', 'pageTitle': '\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u062d\u064a\u0627\u0629 \u0623\u0641\u0636\u0644 : \u0625\u0644\u064a\u0643 \u0623\u0641\u0636\u0644 \u0648\u0623\u0642\u0648\u0649 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0628\u0627\u064a ', 'metaDescription': '\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0642\u0648\u0649 \u062a\u0645\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u0646\u0641\u064a\u0630\u0647 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0644\u0642\u0648\u0629 \u0628\u0633\u0631\u0639\u0629 \u0645\u0639 \u0646\u0635\u0627\u0626\u062d \u0645\u0647\u0645\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u062e\u0637\u0627\u0621.'}}, {'name': 'features', 'data': {}}, {'name': 'messages', 'data': {'edit': '\u062a\u0639\u062f\u064a\u0644', 'linkCopiedToClipboard': '\u062a\u0645 \u0646\u0633\u062e \u0627\u0644\u0631\u0627\u0628\u0637 \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0641\u0638\u0629', 'ok': '\u062d\u0633\u0646\u064b\u0627', 'postLink': '\u0631\u0627\u0628\u0637 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629'}}, {'name': 'template', 'data': {'name': 'custom', 'localizedName': '\u0645\u062e\u0635\u0635', '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': '\u0625\u0644\u064a\u0643 \u0623\u0641\u0636\u0644 \u0648\u0623\u0642\u0648\u0649 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0628\u0627\u064a ', 'description': '\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0642\u0648\u0649 \u062a\u0645\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0627\u064a \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u0646\u0641\u064a\u0630\u0647 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0644\u0642\u0648\u0629 \u0628\u0633\u0631\u0639\u0629 \u0645\u0639 \u0646\u0635\u0627\u0626\u062d \u0645\u0647\u0645\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u062e\u0637\u0627\u0621.', 'featuredImage': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHn8awBJbvdysyRLKfPVGdbjWtZBkbI7XHTgsqP02xzHKrTKdzzIGpaOjfMj4ZdD0jzjN6gFfO714aWPrOia-8ytkNWC1EaYlH7WEOSm9yGX8ltDRNb4sWrWMETnvkYsNaxqGixtPUNFU-hcU-qp-bcaWibTO4-xhmUNn0GaL-mOP7YSkI1fRevrN-R6qF/w525-h640/%D8%A3%D9%82%D9%88%D9%89%20%D8%AA%D9%85%D8%B1%D9%8A%D9%86%20%D9%84%D9%84%D8%A8%D8%A7%D9%8A%20%D9%84%D8%A8%D9%86%D8%A7%D8%A1%20%D8%A7%D9%84%D9%82%D9%88%D8%A9%20%D9%88%D8%A7%D9%84%D8%AD%D8%AC%D9%85.jpg', 'url': 'https://www.sporttlife.com/2025/10/%20_0366666427.html', 'type': 'item', 'isSingleItem': true, 'isMultipleItems': false, 'isError': false, 'isPage': false, 'isPost': true, 'isHomepage': false, 'isArchive': false, 'isLabelSearch': false, 'postId': 2433131761080723460}}, {'name': 'widgets', 'data': [{'title': '\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u062d\u064a\u0627\u0629 \u0623\u0641\u0636\u0644 (\u0631\u0623\u0633 \u0627\u0644\u0635\u0641\u062d\u0629)', 'type': 'Header', 'sectionId': 'logo', 'id': 'Header1'}, {'title': '\u0627\u0644\u0635\u0641\u062d\u0627\u062a', 'type': 'PageList', 'sectionId': 'pages', 'id': 'PageList1'}, {'title': '\u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629', 'type': 'LinkList', 'sectionId': 'menu', 'id': 'LinkList001'}, {'title': '\u0628\u062d\u062b ...', 'type': 'BlogSearch', 'sectionId': 'searchform', 'id': 'BlogSearch2'}, {'title': '\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0627\u062a\u0635\u0627\u0644', 'type': 'ContactForm', 'sectionId': 'AddOns', 'id': 'ContactForm200'}, {'title': '\u0631\u0633\u0627\u0626\u0644 \u0627\u0644\u0645\u062f\u0648\u0646\u0629 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a\u0629', 'type': 'Blog', 'sectionId': 'Tempnec', 'id': 'Blog1', 'posts': [{'id': '2433131761080723460', 'title': '\u0625\u0644\u064a\u0643 \u0623\u0641\u0636\u0644 \u0648\u0623\u0642\u0648\u0649 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0628\u0627\u064a ', 'featuredImage': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHn8awBJbvdysyRLKfPVGdbjWtZBkbI7XHTgsqP02xzHKrTKdzzIGpaOjfMj4ZdD0jzjN6gFfO714aWPrOia-8ytkNWC1EaYlH7WEOSm9yGX8ltDRNb4sWrWMETnvkYsNaxqGixtPUNFU-hcU-qp-bcaWibTO4-xhmUNn0GaL-mOP7YSkI1fRevrN-R6qF/w525-h640/%D8%A3%D9%82%D9%88%D9%89%20%D8%AA%D9%85%D8%B1%D9%8A%D9%86%20%D9%84%D9%84%D8%A8%D8%A7%D9%8A%20%D9%84%D8%A8%D9%86%D8%A7%D8%A1%20%D8%A7%D9%84%D9%82%D9%88%D8%A9%20%D9%88%D8%A7%D9%84%D8%AD%D8%AC%D9%85.jpg', 'showInlineAds': false}], 'headerByline': {'regionName': 'header1', 'items': [{'name': 'share', 'label': ''}, {'name': 'author', 'label': '\u0643\u062a\u0628:'}, {'name': 'timestamp', 'label': '-'}]}, 'footerBylines': [{'regionName': 'footer1', 'items': [{'name': 'comments', 'label': 'comments'}, {'name': 'icons', 'label': ''}]}, {'regionName': 'footer2', 'items': [{'name': 'labels', 'label': ''}]}], 'allBylineItems': [{'name': 'share', 'label': ''}, {'name': 'author', 'label': '\u0643\u062a\u0628:'}, {'name': 'timestamp', 'label': '-'}, {'name': 'comments', 'label': 'comments'}, {'name': 'icons', 'label': ''}, {'name': 'labels', 'label': ''}]}, {'title': '\u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0625\u062c\u062a\u0645\u0627\u0639\u064a', 'type': 'LinkList', 'sectionId': 'sidepar', 'id': 'LinkList4'}]}]); _WidgetManager._RegisterWidget('_HeaderView', new _WidgetInfo('Header1', 'logo', document.getElementById('Header1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PageListView', new _WidgetInfo('PageList1', 'pages', document.getElementById('PageList1'), {'title': '\u0627\u0644\u0635\u0641\u062d\u0627\u062a', 'links': [{'isCurrentPage': false, 'href': 'https://www.sporttlife.com/p/privacy-policy.html', 'id': '626481758533999918', 'title': '\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629 '}, {'isCurrentPage': false, 'href': 'https://www.sporttlife.com/p/terms-of-use.html', 'id': '595520280664470302', 'title': '\u0627\u062a\u0641\u0627\u0642\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 '}, {'isCurrentPage': false, 'href': 'https://www.sporttlife.com/p/contact-us.html', 'id': '9216005631636159903', 'title': '\u0627\u062a\u0635\u0644 \u0628\u0646\u0627'}], 'mobile': false, 'showPlaceholder': true, 'hasCurrentPage': false}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList001', 'menu', document.getElementById('LinkList001'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_BlogSearchView', new _WidgetInfo('BlogSearch2', 'searchform', document.getElementById('BlogSearch2'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_ContactFormView', new _WidgetInfo('ContactForm200', 'AddOns', document.getElementById('ContactForm200'), {'contactFormMessageSendingMsg': '\u062c\u0627\u0631\u064d \u0627\u0644\u0625\u0631\u0633\u0627\u0644...', 'contactFormMessageSentMsg': '\u062a\u0645 \u0625\u0631\u0633\u0627\u0644 \u0631\u0633\u0627\u0644\u062a\u0643.', 'contactFormMessageNotSentMsg': '\u062a\u0639\u0630\u0631 \u0625\u0631\u0633\u0627\u0644 \u0627\u0644\u0631\u0633\u0627\u0644\u0629\u060c \u064a\u0631\u062c\u0649 \u0627\u0644\u0645\u062d\u0627\u0648\u0644\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642.', 'contactFormInvalidEmailMsg': '\u064a\u0644\u0632\u0645 \u0625\u062f\u062e\u0627\u0644 \u0639\u0646\u0648\u0627\u0646 \u0628\u0631\u064a\u062f \u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a \u0635\u0627\u0644\u062d.', 'contactFormEmptyMessageMsg': '\u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062d\u0642\u0644 \u0627\u0644\u0631\u0633\u0627\u0644\u0629 \u0641\u0627\u0631\u063a\u064b\u0627.', 'title': '\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0627\u062a\u0635\u0627\u0644', 'blogId': '6978720879233030248', 'contactFormNameMsg': '\u0627\u0644\u0627\u0633\u0645', 'contactFormEmailMsg': '\u0628\u0631\u064a\u062f \u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a', 'contactFormMessageMsg': '\u0631\u0633\u0627\u0644\u0629', 'contactFormSendMsg': '\u0625\u0631\u0633\u0627\u0644', 'contactFormToken': 'AOuZoY5Hg2lnf3NKMJXuOfwGVOLGDAyStA:1763438550601', 'submitUrl': 'https://www.blogger.com/contact-form.do'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_BlogView', new _WidgetInfo('Blog1', 'Tempnec', document.getElementById('Blog1'), {'cmtInteractionsEnabled': false, 'lightboxEnabled': true, 'lightboxModuleUrl': 'https://www.blogger.com/static/v1/jsbin/4048984334-lbx__ar.js', 'lightboxCssUrl': 'https://www.blogger.com/static/v1/v-css/828616780-lightbox_bundle_rtl.css'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList4', 'sidepar', document.getElementById('LinkList4'), {}, 'displayModeFull'));