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Tarek | Bodybuilding Coach | Online Coach on Instagram‎: "مش كل Full Range of Motion يخدم هدفك — خاصة لما تتجاوز مرحلة الـ beginner. اللي يهم فعلاً هو Active Range of Motion of the target muscle. مثال واضح: Dumbbell Row لما الـ elbow يتجاوز مستوى الـ torso للخلف، التوتر ما عادش على الـ Latissimus Dorsi، بل يتحوّل إلى Biceps, Rear Delts و Spinal Erectors. باش تطبّق الـ “Full ROM” هذا، لازمك تخفّض load → والنتيجة: less mechanical tension on the lat. الحل؟ التدريب يكون داخل ROM اللي فيه الـ Lat هو
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Tarek | Bodybuilding Coach | Online Coach on Instagram‎: "� لتمرين الـ hamstrings بشكل صحيح للحصول على hypertrophy الـ hamstrings (الـ ischios) هي muscles bi-articulaires (تمر عبر مفصلين): • Hip → hip extension • Knee → knee flexion لتحفيز hypertrophy: 1️⃣ ثبت مفصل واحد وحرك المفصل الآخر → مثال: • Leg curl (lying/seated) → الـ knee يتحرك والـ hip ثابت • Hip extension (hip thrust, Romanian deadlift) → الـ hip يتحرك والـ knee ثابت 2️⃣ أثناء squat patterns (back squat, front squat, goblet squat): •
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Tarek | Bodybuilding Coach | Online Coach on Instagram‎: "⁨ 🔥التدريب خلال شهر رمضان الكريم ❓ أتمرّن قبل أو بعد الإفطار في رمضان؟ (Pre-iftar vs Post-iftar training) ❓ هل أوقف الـ Creatine خلال رمضان أم أواصل أخذه؟ ❓ هل يمكنني Gain muscle mass في رمضان؟ ❓ كيف أعدّل الـ Training program خلال رمضان؟ ❓ ماذا نغيّر في الـ Variables مثل Volume, Intensity, Load و RPE؟ ❓ إذا كنت أعمل لساعات طويلة وأصلي التراويح، كيف أنظّم التمرين والـ Recovery؟ ❓ ماذا عن Nutrition و Protein intake خلال رمضان؟ ❓ كيف أوزّع
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Tarek | Bodybuilding Coach | Online Coach on Instagram‎: "If you want to build a كامل back مش غير lat ولا upper back, لازم تفهم angle و direction ديال الكوع 👊 1️⃣ Pulldown wide grip خليك دايمًا ما ترجعش الكوع لوراء بزاف، خليهم ينزلو لتحت باش تضرب lat بأقصى activation 💯 2️⃣ Seated low row اسحب لتحت شوية مش straight، هكا تخدم middle back + lat مع بعضهم 🔥 3️⃣ T-Bar Row طلع بالكوع لبرة باش تدخل upper back و rear delts بقوة 💪 وإذا حبيت تكمل الصورة وتخدم posterior chain
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