اختيار افضل التمارين للعضلات/ الحجم التمريني

In this video, the presenter discusses how to design an effective exercise program, focusing on the volume of sets and the division of exercises for different muscle groups.

• Chest Muscles: The presenter emphasizes the importance of targeting the upper chest, noting that many people have weaknesses in this area. He suggests performing ten sets of incline exercises, such as the dumbbell incline press, to develop the upper chest while still engaging the whole chest.
• Shoulder Muscles: He advises beginners to avoid front shoulder exercises and instead focus on the lateral and back shoulders, recommending five sets for each to promote overall shoulder development.
• Back Muscles: The back is divided into horizontal and vertical pulls. The presenter recommends a total of ten sets, focusing on both wide and narrow grips to effectively target different Back Muscles.
• Arm Exercises: For biceps, he suggests eight rounds of exercises without focusing on long or short heads initially. For triceps, he recommends three rounds each for the long and mid heads, and two for the short head.
• Thigh Muscles: The thigh consists of four muscle groups, and he advises women to start with specific sets targeting the glutes, inner thighs, and quads, while men should focus on quads and hamstrings.
• General Advice: The presenter stresses the importance of consistency in exercises and tracking progress. He warns against overtraining and encourages focusing on major muscle groups for better results.

The video concludes with a call to action for viewers to engage with the content by liking, commenting, and sharing, emphasizing the value of the information provided.

Presenters/Sources

• The video is presented by an unnamed fitness expert, sharing insights based on personal training experience and scientific principles.