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תוכנית אימונים - למתקדמים / קובי עזרא
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תוכנית אימונים - למתקדמים יש לציין, כי תוכנית האימונים/תזונה צריכה להיות מותאמת באופן אישי לפרט / לאינדיבידואל, כל זאת לאחר התייחסות למצבו הגופני (אחוזי שומן, מצב מטבולי ועוד)...
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<html> <head> <title>תוכנית אימונים - למתקדמים / קובי עזרא</title> <meta name="description" content="תוכנית אימונים - למתקדמים יש לציין, כי תוכנית האימונים/תזונה צריכה להיות מותאמת באופן אישי לפרט / לאינדיבידואל, כל זאת לאחר התייחסות למצבו הגופני (אחוזי שומן, מצב מטבולי ועוד)..."> <meta name="keywords" content="תזונה בריאות אוסטאופורוזיס דיאטה ויטמינים מינרלים, אימונים אישיים, פיתוח גוף, שרירים, ויטמינים, מינרלים, אושר, בריאות, דיאטה, ספורט, קובי עזרא, מר עולם, ארנולד שוורצנגר"> <meta name="expires" CONTENT="never"> <meta name="language" CONTENT="hebrew"> <meta name="distribution" CONTENT="Global"> <meta name="robots" content="index, follow"> <meta http-equiv="Content-Type" content="text/html; charset=windows-1255"> </title> <body dir="rtl"> <h1>תוכנית אימונים - למתקדמים / קובי עזרא</h1><br/> <br/><strong>נכתב על ידי: <a title="תוכנית אימונים - למתקדמים / קובי עזרא" href="http://www.portal-asakim.com/Authors//Author212.aspx ">קובי עזרא Ph.D יעקב מומחה לרפואה נטורופטית</a></strong><br/> <br/><p class="msonormal" style="text-align: center;" align="center"><strong><span style="text-decoration: underline;"><span style="font-size:10pt; color: black; font-family:Arial;"><a href="http://www.healthnfit.org/"><span style="color: black;">www.healthnfit.org</span></a> / www.sportology.org</span></span></strong></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: center;" dir="rtl" align="center"><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">יעקב</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="he"> </span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">עזרא</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="ar-sa"> (</span></strong><span style="font-size:10pt; font-family:Arial;" dir="ltr">n.d, nt</span><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">) </span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">052-8</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="ar-sa">567140</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he"></span></strong></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">מומחה</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="he"> </span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">לרפואה</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="he"> </span></strong><span class="spelle"><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">נטורופטית</span></strong></span><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="ar-sa">, </span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">תזונה</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="he"> </span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">רפואית</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="ar-sa">, </span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">דיאטות</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="ar-sa">, </span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">פיתוח</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="he"> </span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">הגוף</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="he"> </span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial; mso-bidi-language: he;" lang="he">ועיצובו</span></strong><strong><span style="font-size:10pt; font-family:Arial; mso-ascii-font-family:Arial; mso-hansi-font-family:Arial;" lang="ar-sa">.</span></strong><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"></span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-ansi-font-size:10pt;" lang="ar-sa"> </span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: center;" dir="rtl" align="center"><span style="text-decoration: underline;"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he;" lang="he">תוכנית אימונים</span></span><span style="text-decoration: underline;"><span style="font-size:10pt; mso-bidi-language: he;" dir="ltr" lang="he"> </span></span><span style="text-decoration: underline;"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he;" lang="he"><span style="mso-spacerun: yes;"> </span>- למתקדמים </span></span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: center;" dir="rtl" align="center"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">יש לציין, כי תוכנית האימונים/תזונה צריכה להיות מותאמת באופן אישי לפרט / לאינדיבידואל, כל זאת לאחר התייחסות למצבו הגופני<span style="mso-spacerun: yes;"> </span>(אחוזי שומן, מצב מטבולי ועוד)...</span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">תוכנית </span><span style="mso-bidi-language: he;" dir="ltr">a</span><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"></span></p> <div dir="rtl"> <table class="msotablegrid" style="border-collapse: collapse; mso-yfti-tbllook: 480; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-table-dir: bidi; mso-border-insidev: .5pt solid windowtext; mso-border-insideh: .5pt solid windowtext; mso-border-alt: solid windowtext .5pt; border: medium none;" dir="rtl" border="1" cellspacing="0" cellpadding="0"> <tbody> <tr style="mso-yfti-irow: 0;"> <td style="padding-right: 5.4pt; padding-left: 5.4pt; padding-bottom: 0cm; width: 167.4pt; padding-top: 0cm; mso-border-alt: solid windowtext .5pt; border: windowtext 1pt solid;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">תרגיל</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: windowtext 1pt solid; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">סטים </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: windowtext 1pt solid; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">חזרות</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: windowtext 1pt solid; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">מנוחה</span></p></td> </tr> <tr style="mso-yfti-irow: 1;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">וינץ רחב לפנים</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">6</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"><span style="mso-spacerun: yes;"> </span></span><span style="mso-bidi-language: he;" dir="ltr">6-7</span><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"></span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">1 עד 1.5 </span></p></td> </tr> <tr style="mso-yfti-irow: 2;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">משור <span class="spelle">דמבל</span></span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">5</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">5-7</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">1 דקה</span></p></td> </tr> <tr style="mso-yfti-irow: 3;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">ידיים לצדדים בשכיבה על הבטן</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">4</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">12-15</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">45 שניות</span></p></td> </tr> <tr style="mso-yfti-irow: 4;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">חתירה בעמידה</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">3</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">10-12</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">1</span></p></td> </tr> <tr style="mso-yfti-irow: 5;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">לחיצת כתפיים עם מוט לפנים</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">6</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">10,8,6,6,10,10</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">1-1.5 דקה</span></p></td> </tr> <tr style="mso-yfti-irow: 6;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">ישור מרפקים – לחיצה צרפתית</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">5</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">8-10</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">1 דקה</span></p></td> </tr> <tr style="mso-yfti-irow: 7;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">יד אחורית בשכיבה נפרד </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">5</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">10-12</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">ללא מנוחה</span></p></td> </tr> <tr style="mso-yfti-irow: 8;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p></td> </tr> <tr style="mso-yfti-irow: 9; mso-yfti-lastrow: yes;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">כפיפות בטן </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">3</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 101.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="136" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">מקסימום</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">30 - 60 שניות</span></p></td> </tr> </tbody> </table></div> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">תוכנית </span><span style="mso-bidi-language: he;" dir="ltr">b</span><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"></span></p> <div dir="rtl"> <table class="msotablegrid" style="border-collapse: collapse; mso-yfti-tbllook: 480; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-table-dir: bidi; mso-border-insidev: .5pt solid windowtext; mso-border-insideh: .5pt solid windowtext; mso-border-alt: solid windowtext .5pt; border: medium none;" dir="rtl" border="1" cellspacing="0" cellpadding="0"> <tbody> <tr style="mso-yfti-irow: 0;"> <td style="padding-right: 5.4pt; padding-left: 5.4pt; padding-bottom: 0cm; width: 167.4pt; padding-top: 0cm; mso-border-alt: solid windowtext .5pt; border: windowtext 1pt solid;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">תרגיל</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: windowtext 1pt solid; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">סטים </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: windowtext 1pt solid; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">חזרות</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: windowtext 1pt solid; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">מנוחה</span></p></td> </tr> <tr style="mso-yfti-irow: 1;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">לחיצת חזה בשכיבה</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">5</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">5</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">2 דקה</span></p></td> </tr> <tr style="mso-yfti-irow: 2;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">לחיצת חזה שיפוע </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">5</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">8-10</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">.1.5-1</span></p></td> </tr> <tr style="mso-yfti-irow: 3;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span class="spelle"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">דבל</span></span><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> קרוס</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">4</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">6-10</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">1 דקה</span></p></td> </tr> <tr style="mso-yfti-irow: 4;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">יד קדמית בישיבה – חצי תנועה</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">6</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">6-9</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">1.5 דקה</span></p></td> </tr> <tr style="mso-yfti-irow: 5;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">יד קדמית – פטישים בעמידה</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">5</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">10,8,6,6,15</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">45 שניות</span></p></td> </tr> <tr style="mso-yfti-irow: 6;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">לחיצת רגליים (<span class="spelle">לג</span>-פרס)</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">4</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">12-14</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">1 דקה</span></p></td> </tr> <tr style="mso-yfti-irow: 7;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span class="spelle"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">סקוואט</span></span><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"></span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">6</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">12,10,8,8,10,15</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">1.5</span></p></td> </tr> <tr style="mso-yfti-irow: 8;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">תאומים במכשיר</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">5</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">15</span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he">45 ש</span></p></td> </tr> <tr style="mso-yfti-irow: 9; mso-yfti-lastrow: yes;"> <td style="border-right: windowtext 1pt solid; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 167.4pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="223" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 63pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="84" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 94.2pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="126" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p></td> <td style="border-right: medium none; padding-right: 5.4pt; border-top: medium none; padding-left: 5.4pt; padding-bottom: 0cm; border-left: windowtext 1pt solid; width: 110.7pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="148" valign="top"> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p></td> </tr> </tbody> </table></div> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"> </span></p> <p class="msonormal" style="direction: rtl; unicode-bidi: embed; text-align: right;" dir="rtl"><span style="font-size:10pt; font-family:Arial; mso-bidi-language: he; mso-ansi-font-size:10pt;" lang="he"></span></p> <br/><br/> <strong><u>פרטים אודות כותב המאמר</u></strong> <br/> <p><strong>קובי עזרא</strong> Ph.D מומחה לרפואה נטורופטית, ומאמן כושר. מרצה במכון מור (לאוסטאופורוזיס) ובבית הספר להסמכות מאמנים של וינגייט - באוניברסיטת ת"א (אימונים לפיתוח הגוף ותזונה).</p> <p>כתב את הספרים:<br />1<a title="אבן הפינה בתחום פיתוח הגוף" charset="אבן הפינה בתחום פיתוח הגוף" hreflang="אבן הפינה בתחום פיתוח הגוף" tabindex="אבן הפינה בתחום פיתוח הגוף" accesskey="אבן הפינה בתחום פיתוח הגוף" type="אבן הפינה בתחום פיתוח הגוף" href="http://www.diet2all.net/PAGE966.asp" target="אבן הפינה בתחום פיתוח הגוף">. <strong>אבן הפינה בתחום פיתוח הגוף</strong></a>.<br />2. <a title="ספורטולוגיה - המדריך לספורטאי" lang="ספורטולוגיה - המדריך לספורטאי" charset="הספורטולוגיה - המדריך לספורטאי" hreflang="ספורטולוגיה - המדריך לספורטאי" tabindex="ספורטולוגיה - המדריך לספורטאי" accesskey="ספורטולוגיה - המדריך לספורטאי" type="ספורטולוגיה - המדריך לספורטאי" href="http://www.diet2all.net/PAGE965.asp" target="_blank"><strong>ספורטולוגיה - המדריך לספורטאי</strong></a>.<br />3. <a id="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" title="סטרואידים - כל מה שרצית לדעת? ולא העזת לשאול!" lang="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onclick="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" ondblclick="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onmousedown="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onmouseup="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onmouseover="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onmousemove="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onmouseout="הסטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onkeypress="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onkeydown="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onkeyup="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" charset="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" hreflang="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" tabindex="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" accesskey="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" type="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" href="http://www.diet2all.net/PAGE967.asp" target="_blank" onfocus="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות" onblur="סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות"><strong>סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות</strong>!</a></p> <p><strong>בעל קליניקה לרפואה נטורופטית ונותן שרותים:</strong> <br />* טיפול במחלות שונות (כולסטרול, מחלות לב, סוכרת ועוד...).<br />* דיאטות הרזייה ועיצוב הגוף.<br />* פיתוח גוף - עיצוב וחיטוב הגוף.<br /><strong>לפגישת יעוץ בקליניקה: 0528567140 </strong><br />אתר: <strong><a href="http://www.diet2all.net/PAGE32.asp">פיתוח גוף</a></strong>, אתר: <a title="דיאטה מהירה, הרזיה מהירה" href="http://www.diet2all.net" target="_blank"><strong>דיאטה מהירה</strong></a></p> <p><strong><a title="דיאטה מהירה, הרזיה מהירה" href="https://www.youtube.com/user/FastDiets1">דיאטה מהירה1</a></strong><strong>, </strong><a title="סוכרת, טיפול בסוכרת הריון " href="http://www.2all.co.il/web/Sites/diet-kobi/PAGE89.asp"><strong>סוכרת הריון</strong></a><strong>, </strong><a title="אנטי אייג'ינג - דחיית תהליכי זקנה" href="http://www.2all.co.il/web/Sites/diet-kobi/PAGE78.asp"><strong>אנטי אייג'ינג</strong></a></p> <p><a href="http://www.2all.co.il/web/Sites/diet-kobi/PAGE32.asp" target="_blank"><img src="http://www.2all.co.il/web/files/Sites/diet-kobi/Files_88183_(4929).gif" alt="פיתוח גוף" width="516" height="633" /></a></p> <p><a href="http://www.2all.co.il/web/Sites/diet-kobi/PAGE24.asp" target="_blank"><img title="דיאטה מהירה | דיאטה אישית" longdesc="דיאטה מהירה" src="http://www.2all.co.il/web/files/Sites/diet-kobi/Files_88183_(4930).gif" alt="דיאטה מהירה | דיאטה אישית" width="550" height="440" /></a></p> <p><a title="תזונה נכונה, דיאטה, הרזיה, חיטוב הגוף, בטן, שרירים, פיתוח-גוף, חיטובים, בודיבילדינג, דיאטות, אבקות חלבון, כושר, תזונת ספורט, פעילות גופנית, תוספי תזונה, נוער, חלבונים, מי גבינה, נשים הרות, נטורופתיה, שורף שומן, תזונה,סקס, בריאות" href="http://www.2all.co.il/web/Sites/diet-kobi/PAGE24.asp" target="תזונה נכונה, דיאטה, הרזיה, חיטוב הגוף, בטן, שרירים, פיתוח-גוף, חיטובים, בודיבילדינג, דיאטות, אבקות חלבון, כושר, תזונת ספורט, פעילות גופנית, תוספי תזונה, נוער, חלבונים, מי גבינה, נשים הרות, נטורופתיה, שורף שומן, תזונה,סקס, בריאות"></a></p> <p><a title="דיאטה מהירה | הרזיה מהירה" href="http://www.2all.co.il/web/Sites/diet-kobi/PAGE542.asp" target="דיאטה מהירה | הרזיה מהירה"><img src="http://www.2all.co.il/web/files/Sites/diet-kobi/Files_88183_(4932).gif" alt="" width="150" height="150" /></a></p> <br/><a href="http://www.portal-asakim.com"> מקור המאמר: אתר מאמרים עסקיים ומקצועיים</a>
גירסת טקסט:
תוכנית אימונים - למתקדמים / קובי עזרא www.healthnfit.org / www.sportology.org יעקב עזרא (n.d, nt) 052-8567140 מומחה לרפואה נטורופטית, תזונה רפואית, דיאטות, פיתוח הגוף ועיצובו. תוכנית אימונים - למתקדמים יש לציין, כי תוכנית האימונים/תזונה צריכה להיות מותאמת באופן אישי לפרט / לאינדיבידואל, כל זאת לאחר התייחסות למצבו הגופני (אחוזי שומן, מצב מטבולי ועוד)... תוכנית a תרגיל סטים חזרות מנוחה וינץ רחב לפנים 6 6-7 1 עד 1.5 משור דמבל 5 5-7 1 דקה ידיים לצדדים בשכיבה על הבטן 4 12-15 45 שניות חתירה בעמידה 3 10-12 1 לחיצת כתפיים עם מוט לפנים 6 10,8,6,6,10,10 1-1.5 דקה ישור מרפקים – לחיצה צרפתית 5 8-10 1 דקה יד אחורית בשכיבה נפרד 5 10-12 ללא מנוחה כפיפות בטן 3 מקסימום 30 - 60 שניות תוכנית b תרגיל סטים חזרות מנוחה לחיצת חזה בשכיבה 5 5 2 דקה לחיצת חזה שיפוע 5 8-10 .1.5-1 דבל קרוס 4 6-10 1 דקה יד קדמית בישיבה – חצי תנועה 6 6-9 1.5 דקה יד קדמית – פטישים בעמידה 5 10,8,6,6,15 45 שניות לחיצת רגליים (לג-פרס) 4 12-14 1 דקה סקוואט 6 12,10,8,8,10,15 1.5 תאומים במכשיר 5 15 45 ש נכתב על ידי קובי עזרא Ph.D מומחה לרפואה נטורופטית, ומאמן כושר. מרצה במכון מור (לאוסטאופורוזיס) ובבית הספר להסמכות מאמנים של וינגייט - באוניברסיטת ת"א (אימונים לפיתוח הגוף ותזונה). כתב את הספרים: 1. אבן הפינה בתחום פיתוח הגוף. 2. ספורטולוגיה - המדריך לספורטאי. 3. סטרואידים-כל מה שרצית לדעת? ולא העזת לשאות! בעל קליניקה לרפואה נטורופטית ונותן שרותים: * טיפול במחלות שונות (כולסטרול, מחלות לב, סוכרת ועוד...). * דיאטות הרזייה ועיצוב הגוף. * פיתוח גוף - עיצוב וחיטוב הגוף. לפגישת יעוץ בקליניקה: 0528567140 אתר: פיתוח גוף, אתר: דיאטה מהירה דיאטה מהירה1, סוכרת הריון, אנטי אייג'ינג מקור המאמר:אתר מאמרים עסקיים ומקצועיים http://www.portal-asakim.com
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