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SHORT CIRCUIT "10-minute Exercises"

You don't have to spend hours in the gym to get results. If you are stretched for time, try this 10-minute barbell complex to torch fat and build muscle fast.

Arabic العربية

جابر الفضلي ومحمود المبارك Jaber Al Fadly and Mahmoud Al Mubarak

Similar to circuit training, S a ‘complex' is a series performed back to back without at rest. Although this complex only takes a few minutes, your body will burn calories for many hours after you have finished. of Perform 10 reps for each exercise that should be exercised in order, and rest for 60 seconds in the end. Repeat five times. If you are unsure of the weight to use, try it first with an empty bar.

الرفعة المميتة (تمرين ديدلفت)

STRAIGHT LEG DEADLIFT

1- Hold a barbell with an overhand grip.

2- Stand with legs shoulder-width apart, torso straight, knees slightly bent.

3- Keep your back straight, bend at the hip, and lift the barbell over your feet.

4- You should feel a stretch at the hamstring.

5- Bring your torso up straight by extending the hips.

6- Repeat for reps.


TOP TIP!

Keep your head up and looking forward as you perform the move. This will ensure that your back is in a comfortable position and prevent injury.

التجديف بالبار/ تمارين الانحناء ( بينت اوفر)

BENT OVER ROW

1- Hold the barbell with a shoulder-width grip, your palms facing towards you.

2- Keep your back straight, look forward, and rock over from the hips so that your upper body is at a 45-degree angle to the ground.

3- In a fast but controlled motion, pull the bar up to your belly button, until it

just touches your stomach.

4- Slowly lower the bar to the starting point.

5- Repeat for reps.


TOP TIP

Use a full range of motion by stretching your arms out at the bottom of the movement.

تمارين السحب او الرفع للأعلى ( ابرايت رو)

UPRIGHT ROW

1- Hold a barbell with an overhand grip, slightly broader than shoulder-width.

Stand with your feet shoulder-width apart.

2- Keep the bar close to your body and pull the bar up towards your chin in a smooth and controlled motion.

3- Slowly lower the bar to the starting point.

4- Repeat for reps.


TOP TIP

Make sure that you use a slightly wider than shoulder-width grip. This will help to recruit

more muscle in your rear deltoids and upper back.

تمرين القرفصاء الخلفي/ باك سكوات ( باك سكوات)

BACK SQUAT

1- Stand with a barbell resting across the top of your back.

2- Your feet should be shoulder-width apart.

3- Whilst looking forward, slowly squat down until your thighs are parallel with the ground.

4- Pause for a second, then press hard through your heels until your legs are almost straight.

5- Repeat for reps.


TOP TIP

Fight gravity whilst you squat. Pause briefly at the bottom of the movement before driving up hard through your heels in a fast but controlled motion.

تمرين الكتف واقف مع البار (ميلتري بريس)

MILITARY PRESS

1- Hold a barbell with an overhand grip at shoulder level.

2- Stand with your feet shoulder-width apart.

3- Press the bar up above your head, until your arms are just short of being straight.

4- Slowly lower the bar to the starting point.

5- Repeat for reps.


TOP TIP

To keep constant tension on your shoulders, avoid locking your elbows out at the top of the movement.

تمرين الطعن او الطعنات مع البار (اللينجز)

LUNGES

1- Stand with a barbell resting over your upper back.

2- Your feet should be shoulder-width apart.

3- Look forward and keep your core engaged.

4- Lunge out in front of you with one leg and lower yourself until your thigh is parallel with the ground.

5- Push hard through your heel so that you return to the starting point.

6- Switch legs and repeat.

7- Repeat for reps.


TOP TIP

Drive hard through the heel of your front foot as you lunge, making sure that your back foot doesn't do the work for you.

Workout modeled by

Jaber Al Fadly and Mahmoud Al Mubarak

at Platinum Gym. Follow them on Instagram

@born_2be_bodybuilder and @brownee 777.

Photography by Fahad Bassam Al Bassam