<?xml version="1.0" encoding="UTF-8"?><xml><records><record><source-app name="Biblio" version="7.x">Drupal-Biblio</source-app><ref-type>17</ref-type><contributors><secondary-authors><author><style face="normal" font="default" size="100%">2021</style></author></secondary-authors></contributors><titles><title><style face="normal" font="default" size="100%">التقوية العضلية عند كبار السن</style></title></titles><dates><year><style  face="normal" font="default" size="100%">Working Paper</style></year></dates><language><style face="normal" font="default" size="100%">eng</style></language><abstract><style face="normal" font="default" size="100%">&lt;p dir=&quot;RTL&quot;&gt;
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&quot; src=&quot;file:///C:/Users/hello/AppData/Local/Temp/msohtmlclip1/01/clip_image001.png&quot; style=&quot;position:absolute;left:0;text-align:left;margin-left:-41.45pt;margin-top:37.75pt;width:222.25pt;height:180.5pt;z-index:251664384&quot;&gt; &lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;تمثل اللياقة البدنية الجيدة خلال العمر المتقدم عاملا جد مهم لمقاومة الضعف والحماية من الامراض التي تصيب بكثرة هذه الفئة مثل الامراض القلبية وعائية، أمراض الروماتيزم وهشاشة العظام... والتي في غالب الأحوال تكون السبب الرئيسي للوفاة.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- يمثل النشاط البدني المعتدل فرصة جيدة ووسيلة رئيسة للوقاية من الامراض المزمنة.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- كلما زاد مستوى اللياقة البدنية عند فئة كبار السن كلما قلت فرص التعرض للمشاكل الصحية.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- أكدت الدراسات أن الممارسين للتمارين البدنية لمدة ساعتين في الأسبوع يحافظون على صحة عظامهم ومتانتها أكثر من اللذين لا يمارسون النشاط البدني اطلاقا.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- يمكن ربح القوة وتحسين اللياقة البدنية والمحافظة على الكتلة العضلية خلال العمر المتقدم للذين يعتقدون عكس ذلك.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- ان خسارة العضلات في هذا العمر تؤدي الى مشاكل في التوازن مما يزيد من مخاطر السقوط والاصابة، مثل التعرض لكسور الحوض وهي من أكثر الحالات التي تقل فيها نسبة الشفاء.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- أول خطوة ينبغي القيام بها في هذا العمر هو تحديد الهدف مثل الحفاظ على اللياقة البدنية المكتسبة، تخفيض الوزن الزائد أو تحسين الصحة العامة.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- من الشروط الأساسية لبداية النشاط البدني أو إعادة استئنافه في هذه المرحلة هو الزامية المتابعة الطبية المستمرة والقيام بفحص طبي دوري لكامل أجهزة وأعضاء الجسم. &lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- البداية تكون تدريجية وببطء حتى ولو كان نظام التدريب يعتمد على المشي فقط وهذا أحسن من البقاء بدون حركة.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- أحسن نظام تدريبي في هذه المرحلة هو التدريب المتقطع عن طريق العمل بفترات قصيرة وبشدة منخفضة مع محاولة تعديل الشدة لتصبح معتدلة كأقصى حد في الحصص الموالية، دون اهمال عامل ضروري جدا في هذه المرحلة وهو الاسترجاع.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&amp;nbsp;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&amp;nbsp;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&amp;nbsp;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&amp;nbsp;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&amp;nbsp;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;b&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- نظام التمارين يكون على ثلاثة اشكال:&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/b&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;background:#fff2cc&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;-&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt; حصص كمال الاجسام والتقوية العضلية والهدف منها الحفاظ على الكتلة العضلية الموجودة وحمايتها من الضمور.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;background:#fff2cc&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;-&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt; حصص التمارين الهوائية أو القلبية وعائية والهدف منها تحسين لياقة القلب.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;background:#fff2cc&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;-&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt; حصص تمارين المرونة للحفاظ على حركية المفاصل والتوازن العام للجسم.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- تمارين التقوية العضلية يجب ان تكون كل يومين او ثلاثة أيام ولا يجب ان تكون متتالية في أي حال من الأحوال.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- نظام حصص التقوية العضلية يعتمد بالأساس على التمارين التي توظف أكبر عدد من المجموعات العضلية في الحركة الواحدة (التمارين القاعدية)، وتكون متبوعة بتمارين ذات شدة منخفضة للعضلات الصغيرة (تمارين العزل).&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- اختيار التمارين يكون على حسب درجة المرونة المفصلية أي بمعنى لا يمكن القيام بكامل التمارين المتاحة، والخيار الاحسن هو الإبقاء فقط على التمارين الأكثر سهولة في الأداء خاصة من ناحية العمل المفصلي، مع القيام بالتمديدات العضلية في اخر الحصة للحصول على استرجاع جيد وسريع.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- العمل يكون بمجموعات متوسطة التكرارات وبشدة معتدلة لأنه من غير المعقول ان يتدرب الرياضي في هذا العمر بنفس الشدة والحجم اللذان كان يتدرب بهما في سن الشباب، والغاية هنا هي الحفاظ على نفس مقدار الوزن الذي يمكن دفعه او سحبه او رفعه دون تغيير فيه، لان الهدف هو الحفاظ على أكبر قدر ممكن من الكتلة العضلية المكتسبة ولأطول مدة ممكنة.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- لا خوف من ممارسة رياضة كمال الاجسام في هذه المرحلة العمرية لأنها من الرياضات التي لازالت تنظم بطولات عالمية خاصة بفئة كبار السن وتشهد منافسة كبيرة على اللقب سواء عند فئة الرجال او السيدات.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;

&lt;p dir=&quot;RTL&quot;&gt;
	&lt;span style=&quot;tab-stops:46.5pt&quot;&gt;&lt;span lang=&quot;AR-DZ&quot;&gt;&lt;span style=&quot;line-height:115%&quot;&gt;&lt;span style=&quot;DinarOne&amp;quot;,serif&quot;&gt;- هي أيضا فرصة جميلة لقضاء وقت الفراغ وإعادة احياء روح الشباب وزيادة الرغبة في العيش والتمتع بحياة أكثر صحية من ذي قبل.&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;&lt;/span&gt;
&lt;/p&gt;
</style></abstract></record></records></xml>