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תוכנית אימונים ABC 5-6 פעמים בשבוע / קובי עזרא
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תוכנית אימונים ABC 5-6 פעמים בשבוע<br/> <br/> 40-45 דקות הליכה מהירה בסיום אימון משקולות <br/> <br/> סופרסט ותרגילים רגילים בין 30 ל-10 שניות מנוחה (אם אפשרי)<br/> <br/> בלחיצות בין 30 שניות ל-90 שניות מנוחה
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<html> <head> <title>תוכנית אימונים ABC 5-6 פעמים בשבוע / קובי עזרא</title> <meta name="description" content="תוכנית אימונים ABC 5-6 פעמים בשבוע<br/> <br/> 40-45 דקות הליכה מהירה בסיום אימון משקולות <br/> <br/> סופרסט ותרגילים רגילים בין 30 ל-10 שניות מנוחה (אם אפשרי)<br/> <br/> בלחיצות בין 30 שניות ל-90 שניות מנוחה"> <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 ABC 5-6 פעמים בשבוע / קובי עזרא</h1><br/> <br/><strong>נכתב על ידי: <a title="תוכנית אימונים ABC 5-6 פעמים בשבוע / 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;" dir="rtl" align="center"><strong><span style="text-decoration: underline;"><span style="" lang="he">תוכנית אימונים </span></span></strong><strong><span style="text-decoration: underline;"><span style="" dir="ltr">abc</span></span></strong><strong><span style="text-decoration: underline;"><span style=""> <span lang="he">5-6 פעמים בשבוע</span></span></span></strong></p> <p class="msonormal" style="text-align: center;" dir="rtl"><strong><span style="" lang="he">40-45 דקות הליכה מהירה בסיום אימון משקולות</span><span style=""> </span></strong></p> <p class="msonormal" style="text-align: center;" dir="rtl"><strong><span style="" lang="he"><span class="spelle">סופרסט</span> ותרגילים רגילים בין 30 ל-10 שניות מנוחה (אם אפשרי)</span></strong></p> <p class="msonormal" style="text-align: center;" dir="rtl"><strong><span style="" lang="he">בלחיצות בין 30 שניות ל-90 שניות מנוחה</span></strong></p> <p class="msonormal" style="text-align: center;" dir="rtl" align="center"><span lang="he">*אירובי 6 פעמים בשבוע וכל יום לפני ארוחה כלשהי לעשות כפיפות בטן איטיות 3</span><span dir="ltr">x</span><span lang="he">20 דקה מנוחה</span></p><span lang="he"> <p class="MsoNormal" style="margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1;"><span lang="HE"><a title="ארגון הבריאות והכושר הישראלי" href="http://www.healthnfit.org/index.php" target="_blank"><img src="http://www.healthnfit.org/kelogo.jpg" border="0" alt="" width="504" height="295" /></a></span></p></span> <div dir="rtl"> <table class="msotablegrid" style="margin-left: 6.75pt; width: 453.1pt; margin-right: 6.75pt; 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; mso-table-lspace: 9.0pt; mso-table-rspace: 9.0pt; mso-table-anchor-vertical: page; mso-table-anchor-horizontal: margin; mso-table-left: left; mso-table-top: 144.05pt; border: medium none;" dir="rtl" border="1" cellspacing="0" cellpadding="0" width="604" align="left"> <tbody> <tr style="height: 17.35pt; mso-yfti-irow: 0;"> <td style="padding-right: 5.4pt; padding-left: 5.4pt; padding-bottom: 0cm; width: 113.25pt; padding-top: 0cm; height: 17.35pt; mso-border-alt: solid windowtext .5pt; border: windowtext 1pt solid;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he"><span style="mso-spacerun: yes;"> </span>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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he"><span style="mso-spacerun: yes;"> </span>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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he"><span style="mso-spacerun: yes;"> </span>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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he"><span style="mso-spacerun: yes;"> </span>משקל</span></p></td> </tr> <tr style="height: 8.65pt; 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">תוכנית </span><span dir="ltr">a</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" rowspan="2" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" rowspan="2" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" rowspan="2" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.6pt; 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">חזה</span></p></td> </tr> <tr style="height: 17.35pt; 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">לחיצת חזה</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center"><span dir="rtl" lang="he">10</span> 8 6 <span class="spelle">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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span class="spelle"><span lang="he">פלייס</span></span><span lang="he"> בשיפוע 30 מעלות</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">קרוס <span class="spelle">אובר</span> או פרפר</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span dir="ltr">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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span dir="ltr">15-20</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span class="spelle"><span lang="he">בייספס</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span><strong><span style="text-decoration: underline;"><span style="" lang="he"><span style="z-index: -1; left: 98px; position: absolute; top: 334px;"><img style="z-index: -1;" src="../logo.gif" border="0" alt="" width="404" height="150" /></span></span></span></strong></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he"><span style="mso-spacerun: yes;"> </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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">מוט </span><span dir="ltr">w</span><span lang="he"> 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span dir="ltr">12 10 8 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center">12-15</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 18.3pt; mso-yfti-irow: 9;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 18.3pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 18.3pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span dir="ltr"><span style="mso-spacerun: yes;"> </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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 18.3pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 18.3pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span dir="ltr"><span style="mso-spacerun: yes;"> </span></span></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 10;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span dir="ltr">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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span lang="he">מקסימום חזרות</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 4.75pt; mso-yfti-irow: 11;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 4.75pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 4.75pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 4.75pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 4.75pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 12;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">תוכנית </span><span dir="ltr">b</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 13;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">גב</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 14;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center">12 10 8 6 <span class="spelle">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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.65pt; mso-yfti-irow: 15;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">פולי תחתון</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center">10-15</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.65pt; mso-yfti-irow: 16;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">מסור</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center"><span dir="rtl" 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.65pt; mso-yfti-irow: 17;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">הרמות כתפיים</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span dir="ltr">2</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span dir="ltr">15-20</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.65pt; mso-yfti-irow: 18;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">כתפיים</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.65pt; mso-yfti-irow: 19;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span class="spelle"><span lang="he">סופרסט</span></span><span lang="he"> לחיצת כתף <span class="spelle">דאמבל</span></span></p> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">הנפות ידיים לצדדים</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center">10-12</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.65pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.6pt; mso-yfti-irow: 20;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.6pt; mso-yfti-irow: 21;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">הרמות אגן</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span lang="he">מקסימום חזרות</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.6pt; mso-yfti-irow: 22;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 8.6pt; mso-yfti-irow: 23;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">תוכנית </span><span dir="ltr">c</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 8.6pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 24;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">רגליים</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 25;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span class="spelle"><span lang="he">סופרסט</span></span><span lang="he"> <span class="spelle">לג</span> <span class="spelle">פרס+תאומים</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span dir="ltr">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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span lang="he">12-15 לתאומים מקסימום חזרות</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 26;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span class="spelle"><span lang="he">סופרסט</span></span><span lang="he"> פשיטת רגליים+</span></p> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">כפיפת רגליים</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center">15-20</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 27;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">יד אחורית</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he"><span style="mso-spacerun: yes;"> </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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he"><span style="mso-spacerun: yes;"> </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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 28;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span class="spelle"><span lang="he">סופרסט</span></span><span lang="he"> יישור מרפקים <span class="spelle">מהפולי</span> עם מוט+ יישור מרפקים מעל הראש עם <span class="spelle">דמאבל</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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span 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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center"><span dir="rtl" lang="he">8-12</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 29;"> <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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span lang="he">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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"></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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center"> </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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> <tr style="height: 17.35pt; mso-yfti-irow: 30; 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"><span 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: 113.25pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl" align="center"><span lang="he">2</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="direction: ltr; unicode-bidi: embed; text-align: center; mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="ltr" align="center"><span dir="rtl" lang="he">מקסימום חזרות</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: 113.3pt; padding-top: 0cm; border-bottom: windowtext 1pt solid; height: 17.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt;" width="151" valign="top"> <p class="msonormal" style="mso-element: frame; mso-element-frame-hspace: 9.0pt; mso-element-wrap: around; mso-element-anchor-vertical: page; mso-element-anchor-horizontal: margin; mso-element-top: 144.05pt; mso-height-rule: exactly;" dir="rtl"></p></td> </tr> </tbody> </table></div> <p class="msonormal" dir="rtl"><strong></strong></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>
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תוכנית אימונים ABC 5-6 פעמים בשבוע / קובי עזרא תוכנית אימונים abc 5-6 פעמים בשבוע 40-45 דקות הליכה מהירה בסיום אימון משקולות סופרסט ותרגילים רגילים בין 30 ל-10 שניות מנוחה (אם אפשרי) בלחיצות בין 30 שניות ל-90 שניות מנוחה *אירובי 6 פעמים בשבוע וכל יום לפני ארוחה כלשהי לעשות כפיפות בטן איטיות 3x20 דקה מנוחה תרגיל סטים חזרות משקל תוכנית a חזה לחיצת חזה 4 10 8 6 6 פלייס בשיפוע 30 מעלות 4 10-12 קרוס אובר או פרפר 4 15-20 בייספס מוט w בעמידה 4 12 10 8 6 פטישים בעמידה 4 12-15 בטן כפיפות בטן 3 מקסימום חזרות תוכנית b גב וינץ רחב לפנים 5 12 10 8 6 6 פולי תחתון 3 10-15 מסור 3 8-10 הרמות כתפיים 2 15-20 כתפיים סופרסט לחיצת כתף דאמבל הנפות ידיים לצדדים 4 10-12 בטן הרמות אגן 3 מקסימום חזרות תוכנית c רגליים סופרסט לג פרס+תאומים 4 12-15 לתאומים מקסימום חזרות סופרסט פשיטת רגליים+ כפיפת רגליים 3 15-20 יד אחורית סופרסט יישור מרפקים מהפולי עם מוט+ יישור מרפקים מעל הראש עם דמאבל 4 8-12 בטן כפיפות בטן 2 מקסימום חזרות 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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