جدول الإطالات – Stretching Schedule

HIGHER BODY STRETCHES - إطالات العضلات العلوية في الجسم
رابط فيديو التمرين Workout Video Link	غدد الجلسات Number of Sets	العضلة المستهدفة Targeted Muscle	التمرين Workout
Link	4 × 30 seconds	Chest and Back		Kneeling chest open stretch
Link	4 × 30 seconds	Chest and Back		Standing arms backward chest stretch
Link	4 × 30 seconds	Chest and Front shoulders		Standing wall bar chest stretch
Link	4 × 30 seconds	Chest and Front shoulders and Biceps		Standing arm and chest stretch
Link	4 × 30 seconds	Chest and Front shoulders and Biceps		Seated shoulder extension stretch
Link	4 × 30 seconds	Chest and Front shoulders and Biceps		Dynamic open arm chest stretch
Link	3 × 30 seconds	Triceps		Overhead triceps stretch
Link	3 × 30 seconds	Triceps and Back shoulders		Horizontal triceps stretch
Link	4 × 20 seconds	Wrist		Wrist pull
Link	3 x 15	Chest and triceps		Diamond cutter pushups
Link	4 × 20 seconds	Lats		Dynamic lat stretch
Link	3 × 12	Chest and shoulders and arms		Pull up bar

LOWER BODY STRETCHES - إطالات العضلات السفلية في الجسم
رابط فيديو التمرين Workout Video Link	عدد الجلسات Number of Sets	العضلة المستهدفة Trageted Muscle	التمرين Workout
Link	3 × 10	Legs		Squats
Link	3 × 10	Legs		High knees
Link	3 × 10	Legs		Lunges
Link	3 × 20 seconds	Legs		Toe touch
Link	3 × 20 seconds	Legs		Cobra stretch
Link	3 × 20 seconds	Legs		Knee to chest
Link	3 × 20 seconds	Legs		Butterfly stretch
Link	3 × 20 seconds	Legs		Quadriceps stretch
Link	3 × 20 seconds	Legs		Cossack squat
Link	3 × 20 seconds	Legs		Lying crossover stretch