بالفيديو .. 5 تمارين لرفع لياقتك البدنية - سبورت 360
3) تمارين الكابل من وضع الأنحناء: وفي هذا التمرين تتخذ وضع الانحناء مع جذب الكابل نحو منتصف الجسم بقوة، ثم تعود لتمدد الذراعين لأقصى مدى ممكن ...
Sep 25, 2016
بالفيديو .. 5 تمارين لرفع لياقتك البدنية - سبورت 360

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3. ☰✕

- أخبار

- [كأس العالم 2022](https://arabic.sport360.com/category/football/%D9%83%D8%A7%D8%B3-%D8%A7%D9%84%D8%B9%D8%A7%D9%84%D9%85?utm_source=menu)

- [ريال مدريد](https://arabic.sport360.com/category/football/كرة-اسبانية/ريال-مدريد?utm_source=menu)

- [برشلونة](https://arabic.sport360.com/category/football/كرة-اسبانية/برشلونة?utm_source=menu)

- [ليفربول](https://arabic.sport360.com/category/football/كرة-انجليزية/liverpool?utm_source=menu)

- [يوفنتوس](https://arabic.sport360.com/category/football/italianfootball/يوفنتوس?utm_source=menu)

- [النصر السعودي](https://arabic.sport360.com/category/football/كرة-سعودية/الدوري-السعودي/نادي-النصر?utm_source=menu)

- [الهلال السعودي](https://arabic.sport360.com/category/football/كرة-سعودية/الدوري-السعودي/نادي-الهلال?utm_source=menu)

- [الاتحاد السعودي](https://arabic.sport360.com/category/football/كرة-سعودية/الدوري-السعودي/نادي-الاتحاد?utm_source=menu)

- [الأهلي السعودي](https://arabic.sport360.com/category/football/كرة-سعودية/الدوري-السعودي/النادي-الأهلي-جدة?utm_source=menu)

- [الأهلي المصري](https://arabic.sport360.com/category/football/الدوري-المصري/النادي-الأهلي?utm_source=menu)

- [الزمالك المصري](https://arabic.sport360.com/category/football/الدوري-المصري/نادي-الزمالك?utm_source=menu)

- [محمد صلاح](https://arabic.sport360.com/category/اللاعبين/محمد-صلاح?utm_source=menu)

- [كريستيانو رونالدو](https://arabic.sport360.com/category/اللاعبين/كريستيانو-رونالدو?utm_source=menu)

- [ليونيل ميسي](https://arabic.sport360.com/category/football/كرة-اسبانية/ميسي?utm_source=menu)

- [الصور](https://arabic.sport360.com/%D8%B5%D9%88%D8%B1?utm_source=menu)

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-   كرة قدم
- [الكل](https://arabic.sport360.com/category/football?utm_source=menu)

- [كرة إسبانية](https://arabic.sport360.com/category/football/كرة-اسبانية?utm_source=menu)

- [كرة إنجليزية](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9?utm_source=menu)

- [كرة إيطالية](https://arabic.sport360.com/category/football/italianfootball?utm_source=menu)

- [كرة سعودية](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%B3%D8%B9%D9%88%D8%AF%D9%8A%D8%A9?utm_source=menu)

- [كرة مصرية](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D9%85%D8%B5%D8%B1%D9%8A?utm_source=menu)

- [كرة إماراتية](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%A7%D9%85%D8%A7%D8%B1%D8%A7%D8%AA%D9%8A?utm_source=menu)

-   بطولات
- [الدوري الانجليزي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9?utm_source=menu)

- [الدوري الاسباني](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9?utm_source=menu)

- [الدوري الايطالي](https://arabic.sport360.com/category/football/italianfootball?utm_source=menu)

- [الدوري الألماني](https://arabic.sport360.com/category/football/germanfootball?utm_source=menu)

- [الدوري الفرنسي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D9%81%D8%B1%D9%86%D8%B3%D9%8A%D8%A9?utm_source=menu)

- [دوري كأس الأمير محمد بن سلمان](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%B3%D8%B9%D9%88%D8%AF%D9%8A%D8%A9?utm_source=menu)

- [الدوري المصري](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D9%85%D8%B5%D8%B1%D9%8A?utm_source=menu)

- [دوري الخليج العربي](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%A7%D9%85%D8%A7%D8%B1%D8%A7%D8%AA%D9%8A?utm_source=menu)

- [دوري ابطال أوروبا](https://arabic.sport360.com/category/football/europeanfootball?utm_source=menu)

- [الدوري الاوروبي](https://arabic.sport360.com/category/football/europeanfootball/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%A7%D9%88%D8%B1%D9%88%D8%A8%D9%8A?utm_source=menu)

- [دوري ابطال اسيا](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D9%83%D8%B1%D8%A9-%D8%A7%D9%84%D8%A3%D8%B3%D9%8A%D9%88%D9%8A%D8%A9?utm_source=menu)

- [دوري ابطال افريقيا](https://arabic.sport360.com/tags/%D8%AF%D9%88%D8%B1%D9%8A-%D8%A3%D8%A8%D8%B7%D8%A7%D9%84-%D8%A3%D9%81%D8%B1%D9%8A%D9%82%D9%8A%D8%A7-2019?utm_source=menu)

- [كاس العالم للاندية](https://arabic.sport360.com/category/football/internationalfootball/clubworldcup?utm_source=menu)

- [يورو 2020](https://arabic.sport360.com/category/football/%d9%83%d8%a3%d8%b3-%d8%a3%d9%85%d9%85-%d8%a7%d9%88%d8%b1%d9%88%d8%a8%d8%a7?utm_source=menu)

-   أندية
- [برشلونة](https://arabic.sport360.com/category/football/كرة-اسبانية/برشلونة?utm_source=menu)

- [ريال مدريد](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9/%D8%B1%D9%8A%D8%A7%D9%84-%D9%85%D8%AF%D8%B1%D9%8A%D8%AF?utm_source=menu)

- [أتلتيكو مدريد](https://arabic.sport360.com/category/football/كرة-اسبانية/اتلتيكو-مدريد?utm_source=menu)

- [ليفربول](https://arabic.sport360.com/category/football/كرة-انجليزية/liverpool?utm_source=menu)

- [مانشستر يونايتد](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D9%85%D8%A7%D9%86%D8%B4%D8%B3%D8%AA%D8%B1-%D9%8A%D9%88%D9%86%D8%A7%D9%8A%D8%AA%D8%AF?utm_source=menu)

- [مانشستر سيتي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D9%85%D8%A7%D9%86%D8%B4%D8%B3%D8%AA%D8%B1-%D8%B3%D9%8A%D8%AA%D9%8A?utm_source=menu)

- [تشلسي](https://arabic.sport360.com/category/football/كرة-انجليزية/تشلسي?utm_source=menu)

- [أرسنال](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D8%A3%D8%B1%D8%B3%D9%86%D8%A7%D9%84?utm_source=menu)

- [توتنهام](https://arabic.sport360.com/category/football/كرة-انجليزية/توتنهام-هوتسبير?utm_source=menu)

- [يوفنتوس](https://arabic.sport360.com/category/football/italianfootball/%D9%8A%D9%88%D9%81%D9%86%D8%AA%D9%88%D8%B3?utm_source=menu)

- [ميلان](https://arabic.sport360.com/category/football/italianfootball/%D9%85%D9%8A%D9%84%D8%A7%D9%86?utm_source=menu)

- [نابولي](https://arabic.sport360.com/category/football/italianfootball/%D9%86%D8%A7%D8%A8%D9%88%D9%84%D9%8A?utm_source=menu)

- [انتر ميلان](https://arabic.sport360.com/category/football/italianfootball/انتر-ميلان?utm_source=menu)

- [روما](https://arabic.sport360.com/category/football/italianfootball/%D8%B1%D9%88%D9%85%D8%A7?utm_source=menu)

- [بايرن ميونخ](https://arabic.sport360.com/category/football/germanfootball/%D8%A8%D8%A7%D9%8A%D8%B1%D9%86-%D9%85%D9%8A%D9%88%D9%86%D8%AE?utm_source=menu)

- [بروسيا دورتموند](https://arabic.sport360.com/category/football/germanfootball/بروسيا-دورتموند?utm_source=menu)

- [باريس سان جيرمان](https://arabic.sport360.com/category/football/كرة-فرنسية/باريس-سان-جيرمان?utm_source=menu)

- [الأهلي](https://arabic.sport360.com/category/football/%d8%a7%d9%84%d8%af%d9%88%d8%b1%d9%8a-%d8%a7%d9%84%d9%85%d8%b5%d8%b1%d9%8a/%d8%a7%d9%84%d9%86%d8%a7%d8%af%d9%8a-%d8%a7%d9%84%d8%a3%d9%87%d9%84%d9%8a?utm_source=menu)

- [الزمالك](https://arabic.sport360.com/category/football/%d8%a7%d9%84%d8%af%d9%88%d8%b1%d9%8a-%d8%a7%d9%84%d9%85%d8%b5%d8%b1%d9%8a/%d9%86%d8%a7%d8%af%d9%8a-%d8%a7%d9%84%d8%b2%d9%85%d8%a7%d9%84%d9%83?utm_source=menu)

- [الهلال السعودي](https://arabic.sport360.com/category/football/كرة-سعودية/الدوري-السعودي/نادي-الهلال?utm_source=menu)

- [النصر السعودي](https://arabic.sport360.com/category/football/كرة-سعودية/الدوري-السعودي/نادي-النصر?utm_source=menu)

- [الاتحاد السعودي](https://arabic.sport360.com/category/football/كرة-سعودية/الدوري-السعودي/نادي-الاتحاد?utm_source=menu)

- [الأهلي السعودي](https://arabic.sport360.com/category/football/كرة-سعودية/الدوري-السعودي/النادي-الأهلي-جدة?utm_source=menu)

- [العين الإماراتي](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%A7%D9%85%D8%A7%D8%B1%D8%A7%D8%AA%D9%8A/%D9%86%D8%A7%D8%AF%D9%8A-%D8%A7%D9%84%D8%B9%D9%8A%D9%86?utm_source=menu)

-   لاعبون
- [محمد صلاح](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%84%D8%A7%D8%B9%D8%A8%D9%8A%D9%86/%D9%85%D8%AD%D9%85%D8%AF-%D8%B5%D9%84%D8%A7%D8%AD?utm_source=menu)

- [كريستيانو رونالدو](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%84%D8%A7%D8%B9%D8%A8%D9%8A%D9%86/%D9%83%D8%B1%D9%8A%D8%B3%D8%AA%D9%8A%D8%A7%D9%86%D9%88-%D8%B1%D9%88%D9%86%D8%A7%D9%84%D8%AF%D9%88?utm_source=menu)

- [ليونيل ميسي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9/%D9%85%D9%8A%D8%B3%D9%8A?utm_source=menu)

- [نيمار](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%84%D8%A7%D8%B9%D8%A8%D9%8A%D9%86/%D9%86%D9%8A%D9%85%D8%A7%D8%B1?utm_source=menu)

- [إيدن هازارد](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%84%D8%A7%D8%B9%D8%A8%D9%8A%D9%86/%D8%A3%D8%AE%D8%A8%D8%A7%D8%B1-%D8%A5%D8%AF%D9%8A%D9%86-%D9%87%D8%A7%D8%B2%D8%A7%D8%B1%D8%AF?utm_source=menu)

- [كيليان مبابي](https://arabic.sport360.com/tags/%D8%A3%D8%AE%D8%A8%D8%A7%D8%B1-%D9%83%D9%8A%D9%84%D9%8A%D8%A7%D9%86-%D9%85%D8%A8%D8%A7%D8%A8%D9%8A?utm_source=menu)

- [كريم بن زيمة](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%84%d8%a7%d8%b9%d8%a8%d9%8a%d9%86/%d9%83%d8%b1%d9%8a%d9%85-%d8%a8%d9%86%d8%b2%d9%8a%d9%85%d8%a7?utm_source=menu)

-   منتخبات
- [المنتخب السعودي](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D8%B3%D8%B9%D9%88%D8%AF%D9%8A?utm_source=menu)

- [منتخب الإمارات](https://arabic.sport360.com/category/المنتخبات/منتخب-الإمارات?utm_source=menu)

- [منتخب الكويت](https://arabic.sport360.com/category/المنتخبات/منتخب-الكويت?utm_source=menu)

- [منتخب عمان](https://arabic.sport360.com/category/المنتخبات/منتخب-عمان?utm_source=menu)

- [منتخب البحرين](https://arabic.sport360.com/category/المنتخبات/منتخب-البحرين?utm_source=menu)

- [البرازيل](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D8%A8%D8%B1%D8%A7%D8%B2%D9%8A%D9%84 ?utm_source=menu)

- [الأرجنتين](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d8%a7%d9%84%d8%a3%d8%b1%d8%ac%d9%86%d8%aa%d9%8a%d9%86?utm_source=menu)

- [ألمانيا](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d8%a3%d9%84%d9%85%d8%a7%d9%86%d9%8a%d8%a7?utm_source=menu)

- [إيطاليا](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d8%a5%d9%8a%d8%b7%d8%a7%d9%84%d9%8a%d8%a7?utm_source=menu)

- [اسبانيا](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d8%a3%d8%b3%d8%a8%d8%a7%d9%86%d9%8a%d8%a7?utm_source=menu)

- [إنجلترا](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d8%a5%d9%86%d8%ac%d9%84%d8%aa%d8%b1%d8%a7?utm_source=menu)

- [هولندا](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d9%87%d9%88%d9%84%d9%86%d8%af%d8%a7?utm_source=menu)

- [بلجيكا](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d8%a8%d9%84%d8%ac%d9%8a%d9%83%d8%a7?utm_source=menu)

- [فرنسا](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d9%81%d8%b1%d9%86%d8%b3%d8%a7?utm_source=menu)

- [مصر](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d9%85%d8%b5%d8%b1?utm_source=menu)

- [الجزائر](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d8%a7%d9%84%d8%ac%d8%b2%d8%a7%d8%a6%d8%b1?utm_source=menu)

- [تونس](https://arabic.sport360.com/category/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d8%aa%d9%88%d9%86%d8%b3?utm_source=menu)

- [المغرب](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D9%85%D8%BA%D8%B1%D8%A8?utm_source=menu)

-   دولي
- [كأس العالم](https://arabic.sport360.com/category/football/%D9%83%D8%A7%D8%B3-%D8%A7%D9%84%D8%B9%D8%A7%D9%84%D9%85?utm_source=menu)

- [كأس أوروبا](https://arabic.sport360.com/category/football/%D9%83%D8%A3%D8%B3-%D8%A3%D9%85%D9%85-%D8%A7%D9%88%D8%B1%D9%88%D8%A8%D8%A7?utm_source=menu)

- [كأس أفريقيا](https://arabic.sport360.com/category/football/%D9%83%D8%A7%D8%B3-%D8%A7%D9%81%D8%B1%D9%8A%D9%82%D9%8A%D8%A7?utm_source=menu)

- [كأس آسيا](https://arabic.sport360.com/category/football/%D9%83%D8%A7%D8%B3-%D8%A7%D8%B3%D9%8A%D8%A7?utm_source=menu)

- [كوبا أمريكا](https://arabic.sport360.com/category/football/internationalfootball/%D9%83%D9%88%D8%A8%D8%A7-%D8%A3%D9%85%D8%B1%D9%8A%D9%83%D8%A7?utm_source=menu)

-   مصارعة حرة
- [WWE](https://arabic.sport360.com/category/%D8%A7%D9%84%D8%B9%D8%A7%D8%A8-%D9%82%D8%AA%D8%A7%D9%84%D9%8A%D8%A9/wrestling?utm_source=menu)

-   رياضات أخرى
- [تنس](https://arabic.sport360.com/category/%D8%B1%D9%8A%D8%A7%D8%B6%D8%A7%D8%AA-%D8%A7%D9%84%D9%85%D8%B6%D8%B1%D8%A8/%D8%A7%D9%84%D8%AA%D9%86%D8%B3-%D8%A7%D9%84%D8%A3%D8%B1%D8%B6%D9%8A?utm_source=menu)

- [UFC](https://arabic.sport360.com/category/%D8%A7%D9%84%D8%B9%D8%A7%D8%A8-%D9%82%D8%AA%D8%A7%D9%84%D9%8A%D8%A9/ufc?utm_source=menu)

- [فورملا 1](https://arabic.sport360.com/category/%D9%85%D8%AD%D8%B1%D9%83%D8%A7%D8%AA/formula1?utm_source=menu)

- [رياضات مختلفة](https://arabic.sport360.com/category/othersports/%D8%A7%D9%84%D8%B9%D8%A7%D8%A8-%D8%A7%D8%AE%D8%B1%D9%8A?utm_source=menu)

- [كرة سلة](https://arabic.sport360.com/category/othersports/basketball?utm_source=menu)

- [**أخبار**](https://arabic.sport360.com/all-stories?utm_source=menu)
- [**كأس العالم 2022**](https://arabic.sport360.com/category/football/%D9%83%D8%A7%D8%B3-%D8%A7%D9%84%D8%B9%D8%A7%D9%84%D9%85?utm_source=menu)
- [**تقارير ومقالات خاصة**](https://arabic.sport360.com/category/تقارير-ومقالات-خاصة?utm_source=menu)
- [**الصور**](https://arabic.sport360.com/%D8%B5%D9%88%D8%B1?utm_source=menu)
- [**الفيديو**](https://arabic.sport360.com/%d9%81%d9%8a%d8%af%d9%8a%d9%88?utm_source=menu)
- [**اتصل بنا**](https://arabic.sport360.com/contact-us?utm_source=menu)
- [**عن سبورت 360**](https://arabic.sport360.com/about-us?utm_source=menu)

* * *

- [كرة قدم](https://arabic.sport360.com/category/football?utm_source=menu "")  - [كرة إسبانية](https://arabic.sport360.com/category/football/كرة-اسبانية?utm_source=menu "")
  - [كرة إنجليزية](https://arabic.sport360.com/category/football/كرة-انجليزية?utm_source=menu "")
  - [كرة إيطالية](https://arabic.sport360.com/category/football/italianfootball?utm_source=menu "")
  - [كرة سعودية](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%B3%D8%B9%D9%88%D8%AF%D9%8A%D8%A9?utm_source=menu "")
  - [كرة مصرية](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D9%85%D8%B5%D8%B1%D9%8A?utm_source=menu "")
  - [كرة إماراتية](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%A7%D9%85%D8%A7%D8%B1%D8%A7%D8%AA%D9%8A?utm_source=menu "")
- [أندية أوروبية](https://arabic.sport360.com/#?utm_source=menu "")  - [ريال مدريد](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9/%D8%B1%D9%8A%D8%A7%D9%84-%D9%85%D8%AF%D8%B1%D9%8A%D8%AF?utm_source=menu "")
  - [برشلونة](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9/%D8%A8%D8%B1%D8%B4%D9%84%D9%88%D9%86%D8%A9?utm_source=menu "")
  - [مانشستر يونايتد](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D9%85%D8%A7%D9%86%D8%B4%D8%B3%D8%AA%D8%B1-%D9%8A%D9%88%D9%86%D8%A7%D9%8A%D8%AA%D8%AF?utm_source=menu "")
  - [ليفربول](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/liverpool?utm_source=menu "")
  - [يوفنتوس](https://arabic.sport360.com/category/football/italianfootball/%D9%8A%D9%88%D9%81%D9%86%D8%AA%D9%88%D8%B3?utm_source=menu "")
  - [ميلان](https://arabic.sport360.com/category/football/italianfootball/%D9%85%D9%8A%D9%84%D8%A7%D9%86?utm_source=menu "")
- [لاعبون](https://arabic.sport360.com/#?utm_source=menu "")  - [ليونيل ميسي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9/%D9%85%D9%8A%D8%B3%D9%8A?utm_source=menu "")
  - [كريستيانو رونالدو](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%84%D8%A7%D8%B9%D8%A8%D9%8A%D9%86/%D9%83%D8%B1%D9%8A%D8%B3%D8%AA%D9%8A%D8%A7%D9%86%D9%88-%D8%B1%D9%88%D9%86%D8%A7%D9%84%D8%AF%D9%88?utm_source=menu "")
  - [محمد صلاح](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%84%D8%A7%D8%B9%D8%A8%D9%8A%D9%86/%D9%85%D8%AD%D9%85%D8%AF-%D8%B5%D9%84%D8%A7%D8%AD?utm_source=menu "")
  - [نيمار دا سيلفا](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%84%D8%A7%D8%B9%D8%A8%D9%8A%D9%86/%D9%86%D9%8A%D9%85%D8%A7%D8%B1?utm_source=menu?utm_source=menu "")
  - [إيدين هازارد](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%84%D8%A7%D8%B9%D8%A8%D9%8A%D9%86/%D8%A3%D8%AE%D8%A8%D8%A7%D8%B1-%D8%A5%D8%AF%D9%8A%D9%86-%D9%87%D8%A7%D8%B2%D8%A7%D8%B1%D8%AF?utm_source=menu?utm_source=menu "")
  - [كريم بنزيما](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%84%D8%A7%D8%B9%D8%A8%D9%8A%D9%86/%D9%83%D8%B1%D9%8A%D9%85-%D8%A8%D9%86%D8%B2%D9%8A%D9%85%D8%A7?utm_source=menu?utm_source=menu "")
- [أندية عربية](https://arabic.sport360.com/#?utm_source=menu?utm_source=menu "")  - [الهلال السعودي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%B3%D8%B9%D9%88%D8%AF%D9%8A%D8%A9/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%B3%D8%B9%D9%88%D8%AF%D9%8A/%D9%86%D8%A7%D8%AF%D9%8A-%D8%A7%D9%84%D9%87%D9%84%D8%A7%D9%84?utm_source=menu?utm_source=menu "")
  - [النصر السعودي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%B3%D8%B9%D9%88%D8%AF%D9%8A%D8%A9/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%B3%D8%B9%D9%88%D8%AF%D9%8A/%D9%86%D8%A7%D8%AF%D9%8A-%D8%A7%D9%84%D9%86%D8%B5%D8%B1?utm_source=menu?utm_source=menu "")
  - [الاتحاد السعودي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%B3%D8%B9%D9%88%D8%AF%D9%8A%D8%A9/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%B3%D8%B9%D9%88%D8%AF%D9%8A/%D9%86%D8%A7%D8%AF%D9%8A-%D8%A7%D9%84%D8%A7%D8%AA%D8%AD%D8%A7%D8%AF?utm_source=menu?utm_source=menu "")
  - [الأهلي المصري](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D9%85%D8%B5%D8%B1%D9%8A/%D8%A7%D9%84%D9%86%D8%A7%D8%AF%D9%8A-%D8%A7%D9%84%D8%A3%D9%87%D9%84%D9%8A?utm_source=menu?utm_source=menu "")
  - [الزمالك المصري](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D9%85%D8%B5%D8%B1%D9%8A/%D9%86%D8%A7%D8%AF%D9%8A-%D8%A7%D9%84%D8%B2%D9%85%D8%A7%D9%84%D9%83?utm_source=menu?utm_source=menu "")
  - [العين الإماراتي](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%A7%D9%85%D8%A7%D8%B1%D8%A7%D8%AA%D9%8A/%D9%86%D8%A7%D8%AF%D9%8A-%D8%A7%D9%84%D8%B9%D9%8A%D9%86?utm_source=menu?utm_source=menu "")
- [منتخبات](https://arabic.sport360.com/#?utm_source=menu?utm_source=menu "")  - [المنتخب السعودي](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D8%B3%D8%B9%D9%88%D8%AF%D9%8A?utm_source=menu?utm_source=menu "")
  - [منتخب الإمارات](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D8%A5%D9%85%D8%A7%D8%B1%D8%A7%D8%AA?utm_source=menu?utm_source=menu "")
  - [منتخب الكويت](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D9%83%D9%88%D9%8A%D8%AA?utm_source=menu?utm_source=menu "")
  - [منتخب عمان](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%B9%D9%85%D8%A7%D9%86?utm_source=menu?utm_source=menu "")
  - [منتخب البحرين](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D8%A8%D8%AD%D8%B1%D9%8A%D9%86?utm_source=menu?utm_source=menu "")
  - [منتخب البرازيل](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D8%A8%D8%B1%D8%A7%D8%B2%D9%8A%D9%84?utm_source=menu?utm_source=menu "")
  - [منتخب الأرجنتين](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D8%A3%D8%B1%D8%AC%D9%86%D8%AA%D9%8A%D9%86?utm_source=menu?utm_source=menu "")
  - [منتخب إسبانيا](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A3%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A7?utm_source=menu?utm_source=menu "")
  - [منتخب البرتغال](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D8%A7%D9%84%D8%A8%D8%B1%D8%AA%D8%BA%D8%A7%D9%84?utm_source=menu?utm_source=menu "")
  - [منتخب مصر](https://arabic.sport360.com/category/%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%AE%D8%A8%D8%A7%D8%AA/%D9%85%D9%86%D8%AA%D8%AE%D8%A8-%D9%85%D8%B5%D8%B1?utm_source=menu?utm_source=menu "")
- [بطولات الأندية](https://arabic.sport360.com/#?utm_source=menu?utm_source=menu "")  - [دوري أبطال اوروبا](https://arabic.sport360.com/category/football/europeanfootball?utm_source=menu?utm_source=menu "")
  - [الدوري الأوروبي](https://arabic.sport360.com/category/football/europeanfootball/%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D9%8A-%D8%A7%D9%84%D8%A7%D9%88%D8%B1%D9%88%D8%A8%D9%8A?utm_source=menu?utm_source=menu "")
  - [دوري أبطال آسيا](https://arabic.sport360.com/category/football/%D8%A7%D9%84%D9%83%D8%B1%D8%A9-%D8%A7%D9%84%D8%A3%D8%B3%D9%8A%D9%88%D9%8A%D8%A9?utm_source=menu?utm_source=menu "")
  - [كأس العالم للأندية](https://arabic.sport360.com/category/football/internationalfootball/clubworldcup?utm_source=menu?utm_source=menu "")
  - [البطولة العربية للاندية](https://arabic.sport360.com/category/football/arabfootball/%D8%A7%D9%84%D8%A8%D8%B7%D9%88%D9%84%D8%A9-%D8%A7%D9%84%D8%B9%D8%B1%D8%A8%D9%8A%D8%A9-%D9%84%D9%84%D8%A3%D9%86%D8%AF%D9%8A%D8%A9-2017?utm_source=menu?utm_source=menu "")
- [بطولات دولية](https://arabic.sport360.com/#?utm_source=menu?utm_source=menu "")  - [كأس العالم](https://arabic.sport360.com/category/football/%D9%83%D8%A7%D8%B3-%D8%A7%D9%84%D8%B9%D8%A7%D9%84%D9%85?utm_source=menu?utm_source=menu "")
  - [كأس أمم أوروبا](https://arabic.sport360.com/category/football/%D9%83%D8%A3%D8%B3-%D8%A3%D9%85%D9%85-%D8%A7%D9%88%D8%B1%D9%88%D8%A8%D8%A7?utm_source=menu?utm_source=menu "")
  - [دوري أمم أوروبا](https://arabic.sport360.com/category/football/%D8%AF%D9%88%D8%B1%D9%8A-%D8%A3%D9%85%D9%85-%D8%A3%D9%88%D8%B1%D9%88%D8%A8%D8%A7?utm_source=menu?utm_source=menu "")
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# بالفيديو .. 5 تمارين لرفع لياقتك البدنية

حسين فاروق ![](/vendor/img/time-icon.png)23:07 25/09/2016

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تمارين رفع اللياقة البدنية

يمكن للإنسان بناء قوة عضلية كبيرة من خلال التدريب في الهواء الطلق، حيث تستعين بالأكسجين وعوامل المناخ في تهيئة الجسم للحصول على أقصى استفادة ممكنة من التمارين الرياضية، وفيما يلي بعض التمارين التي تساعدك على البقاء في لياقة بدنية متميزة في أقل وقت ممكن:ـ

1) تمارين الضغط العادية مع رفع الرقبة لأعلى وعصر العضلات الخلفية للساقين، والأكتاف، والبقاء على هذا الوضع لمدة 3 ثوان، مع بقاء الذراعين بجوار الكتفين بالتوازي، والصدرين بينهما.

2) تمارين التقرفص مع القفز: ويبدأ التمرين باتخاذ وضع القرفصاء بعمق، ثم الانتقال بشكل سريع ومفاجئ للقفز عاليًا، مع تمديد الذراعين على أقصى مدى للاتجاه لأسفل.

3) تمارين الكابل من وضع الأنحناء: وفي هذا التمرين تتخذ وضع الانحناء مع جذب الكابل نحو منتصف الجسم بقوة، ثم تعود لتمدد الذراعين لأقصى مدى ممكن لداخل الجسم.

4) تمارين القفز مع تمدد الساقين مع انحناء الركبتين، مع الجري والحركات السريعة المفاجئة والتي تعمل على تنشيط الجسم ومختلف عضلات العلوية والسفلية.

5) تمارين الضغط مع انحناء الركبتين ثم اتخاذ وضع السجود، وتمدد الجزء العلوي للجسم والضغط على الجزء العلوي والسفلي للجسم في نفس التمرين.

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### الأكثر مشاهدة

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### [بيريز يسعى لإكمال عناصر قوة ريال مدريد](https://arabic.sport360.com/article/%d9%83%d8%b1%d8%a9-%d8%a7%d8%b3%d8%a8%d8%a7%d9%86%d9%8a%d8%a9/%d8%b1%d9%8a%d8%a7%d9%84-%d9%85%d8%af%d8%b1%d9%8a%d8%af/1289487/%d8%a8%d9%8a%d8%b1%d9%8a%d8%b2-%d9%8a%d8%b3%d8%b9%d9%89-%d9%84%d8%a5%d9%83%d9%85%d8%a7%d9%84-%d8%b9%d9%86%d8%a7%d8%b5%d8%b1-%d9%82%d9%88%d8%a9-%d8%b1%d9%8a%d8%a7%d9%84-%d9%85%d8%af%d8%b1%d9%8a%d8%af) _9/09/2024_

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### [صفقة إسبانية مُميزة على رادار مانشستر...](https://arabic.sport360.com/article/%d9%83%d8%b1%d8%a9-%d8%a7%d9%86%d8%ac%d9%84%d9%8a%d8%b2%d9%8a%d8%a9/%d9%85%d8%a7%d9%86%d8%b4%d8%b3%d8%aa%d8%b1-%d9%8a%d9%88%d9%86%d8%a7%d9%8a%d8%aa%d8%af/1289486/%d8%b5%d9%81%d9%82%d8%a9-%d8%a5%d8%b3%d8%a8%d8%a7%d9%86%d9%8a%d8%a9-%d9%85%d9%8f%d9%85%d9%8a%d8%b2%d8%a9-%d8%b9%d9%84%d9%89-%d8%b1%d8%a7%d8%af%d8%a7%d8%b1-%d9%85%d8%a7%d9%86%d8%b4%d8%b3%d8%aa%d8%b1) _9/09/2024_

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### [دي لا فوينتي يساند نجم برشلونة بعد تألقه...](https://arabic.sport360.com/article/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ae%d8%a8%d8%a7%d8%aa/%d9%85%d9%86%d8%aa%d8%ae%d8%a8-%d8%a3%d8%b3%d8%a8%d8%a7%d9%86%d9%8a%d8%a7/1289491/%d8%af%d9%8a-%d9%84%d8%a7-%d9%81%d9%88%d9%8a%d9%86%d8%aa%d9%8a-%d9%8a%d8%b3%d8%a7%d9%86%d8%af-%d9%86%d8%ac%d9%85-%d8%a8%d8%b1%d8%b4%d9%84%d9%88%d9%86%d8%a9-%d8%a8%d8%b9%d8%af-%d8%aa%d8%a3%d9%84%d9%82) _9/09/2024_

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### [نجم النصر خارج حسابات كاسترو في كلاسيكو...](https://arabic.sport360.com/article/football/%d9%83%d8%b1%d8%a9-%d8%b3%d8%b9%d9%88%d8%af%d9%8a%d8%a9/1289489/%d9%86%d8%ac%d9%85-%d8%a7%d9%84%d9%86%d8%b5%d8%b1-%d8%ae%d8%a7%d8%b1%d8%ac-%d8%ad%d8%b3%d8%a7%d8%a8%d8%a7%d8%aa-%d9%83%d8%a7%d8%b3%d8%aa%d8%b1%d9%88-%d9%81%d9%8a-%d9%83%d9%84%d8%a7%d8%b3%d9%8a%d9%83) _9/09/2024_

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أقسام متعلقة

[اللياقة البدنية](https://arabic.sport360.com/tags/%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [تحسين اللياقة البدنية](https://arabic.sport360.com/tags/%d8%aa%d8%ad%d8%b3%d9%8a%d9%86-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [تمارين اللياقة البدنية](https://arabic.sport360.com/tags/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [تمارين رفع اللياقة البدنية](https://arabic.sport360.com/tags/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b1%d9%81%d8%b9-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [رفع اللياقة البدنية](https://arabic.sport360.com/tags/%d8%b1%d9%81%d8%b9-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [لياقة بدنية](https://arabic.sport360.com/tags/%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [المزيد](javascript:void(0))

[تقوية العضلات](https://arabic.sport360.com/category/صحة-لياقة/تقوية-العضلات) [صحة وتغذية](https://arabic.sport360.com/category/صحة-لياقة/صحة-تغذية) [صحة ولياقة](https://arabic.sport360.com/category/صحة-لياقة)

### كلمات مفتاحية

[اللياقة البدنية](https://arabic.sport360.com/tags/%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [تحسين اللياقة البدنية](https://arabic.sport360.com/tags/%d8%aa%d8%ad%d8%b3%d9%8a%d9%86-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [تمارين اللياقة البدنية](https://arabic.sport360.com/tags/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [تمارين رفع اللياقة البدنية](https://arabic.sport360.com/tags/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%b1%d9%81%d8%b9-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [رفع اللياقة البدنية](https://arabic.sport360.com/tags/%d8%b1%d9%81%d8%b9-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [لياقة بدنية](https://arabic.sport360.com/tags/%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a8%d8%af%d9%86%d9%8a%d8%a9) [المزيد](javascript:void(0))

## أقسام متعلقة

[تقوية العضلات](https://arabic.sport360.com/category/صحة-لياقة/تقوية-العضلات) [صحة وتغذية](https://arabic.sport360.com/category/صحة-لياقة/صحة-تغذية) [صحة ولياقة](https://arabic.sport360.com/category/صحة-لياقة)

### الأندية

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Real-Madrid-1.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9/%D8%B1%D9%8A%D8%A7%D9%84-%D9%85%D8%AF%D8%B1%D9%8A%D8%AF?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[ريال مدريد](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9/%D8%B1%D9%8A%D8%A7%D9%84-%D9%85%D8%AF%D8%B1%D9%8A%D8%AF?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/FC_Barcelona.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9/%D8%A8%D8%B1%D8%B4%D9%84%D9%88%D9%86%D8%A9?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[برشلونة](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D8%B3%D8%A8%D8%A7%D9%86%D9%8A%D8%A9/%D8%A8%D8%B1%D8%B4%D9%84%D9%88%D9%86%D8%A9?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Manchester-United.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D9%85%D8%A7%D9%86%D8%B4%D8%B3%D8%AA%D8%B1-%D9%8A%D9%88%D9%86%D8%A7%D9%8A%D8%AA%D8%AF?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[مانشستر يونايتد](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D9%85%D8%A7%D9%86%D8%B4%D8%B3%D8%AA%D8%B1-%D9%8A%D9%88%D9%86%D8%A7%D9%8A%D8%AA%D8%AF?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Bayern.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/germanfootball/%D8%A8%D8%A7%D9%8A%D8%B1%D9%86-%D9%85%D9%8A%D9%88%D9%86%D8%AE?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[بايرن ميونخ](https://arabic.sport360.com/category/football/germanfootball/%D8%A8%D8%A7%D9%8A%D8%B1%D9%86-%D9%85%D9%8A%D9%88%D9%86%D8%AE?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Chelsea.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D8%AA%D8%B4%D9%84%D8%B3%D9%8A?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[تشيلسي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D8%AA%D8%B4%D9%84%D8%B3%D9%8A?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Man-city.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D9%85%D8%A7%D9%86%D8%B4%D8%B3%D8%AA%D8%B1-%D8%B3%D9%8A%D8%AA%D9%8A?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[مانشستر سيتي](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D9%85%D8%A7%D9%86%D8%B4%D8%B3%D8%AA%D8%B1-%D8%B3%D9%8A%D8%AA%D9%8A?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Arsenal.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D8%A7%D8%B1%D8%B3%D9%86%D8%A7%D9%84?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[آرسنال](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D8%A7%D9%86%D8%AC%D9%84%D9%8A%D8%B2%D9%8A%D8%A9/%D8%A7%D8%B1%D8%B3%D9%86%D8%A7%D9%84?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Liver-pool.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/liverpool?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[ليفربول](https://arabic.sport360.com/category/liverpool?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Juventus-1.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/italianfootball/%D9%8A%D9%88%D9%81%D9%86%D8%AA%D9%88%D8%B3?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[يوفنتوس](https://arabic.sport360.com/category/football/italianfootball/%D9%8A%D9%88%D9%81%D9%86%D8%AA%D9%88%D8%B3?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/AC-Milan.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/italianfootball/%D9%85%D9%8A%D9%84%D8%A7%D9%86?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[اي سي ميلان](https://arabic.sport360.com/category/football/italianfootball/%D9%85%D9%8A%D9%84%D8%A7%D9%86?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Inter.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/italianfootball/%D8%A7%D9%86%D8%AA%D8%B1-%D9%85%D9%8A%D9%84%D8%A7%D9%86?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[إنتر ميلان](https://arabic.sport360.com/category/football/italianfootball/%D8%A7%D9%86%D8%AA%D8%B1-%D9%85%D9%8A%D9%84%D8%A7%D9%86?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Roma.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/italianfootball/%D8%B1%D9%88%D9%85%D8%A7?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[روما](https://arabic.sport360.com/category/football/italianfootball/%D8%B1%D9%88%D9%85%D8%A7?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/Paris-1.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D9%81%D8%B1%D9%86%D8%B3%D9%8A%D8%A9/%D8%A8%D8%A7%D8%B1%D9%8A%D8%B3-%D8%B3%D8%A7%D9%86-%D8%AC%D9%8A%D8%B1%D9%85%D8%A7%D9%86?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[باريس سان جيرمان](https://arabic.sport360.com/category/football/%D9%83%D8%B1%D8%A9-%D9%81%D8%B1%D9%86%D8%B3%D9%8A%D8%A9/%D8%A8%D8%A7%D8%B1%D9%8A%D8%B3-%D8%B3%D8%A7%D9%86-%D8%AC%D9%8A%D8%B1%D9%85%D8%A7%D9%86?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

[![](https://arabic.sport360.com/imagick.php?url=/wp-content/uploads/2016/06/BVB.png&size=100&force=0&mm=prod-vssl-138)](https://arabic.sport360.com/category/football/germanfootball/%D8%A8%D8%B1%D9%88%D8%B3%D9%8A%D8%A7-%D8%AF%D9%88%D8%B1%D8%AA%D9%85%D9%88%D9%86%D8%AF?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)[بروسيا دورتموند](https://arabic.sport360.com/category/football/germanfootball/%D8%A8%D8%B1%D9%88%D8%B3%D9%8A%D8%A7-%D8%AF%D9%88%D8%B1%D8%AA%D9%85%D9%88%D9%86%D8%AF?utm_source=Site&utm_medium=Block&utm_campaign=Clubs-Block)

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