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‫‪+(,-./ 01 6(78(89‬‬
‫@ >?= ;‪:</‬‬ ‫"ـ"ﻠ‪" :‬ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﺱ"ﻼ"ﻏ‬
‫"ٔ‬
‫‪FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING‬‬
‫"ﻦ"ﻤ "ﺎ ""ﺗﻒ"ﻴ"ﻠ "ﻞ"ﻴ"ﻧ "ﻥ"ﺍ"ﺮ"ﻜ"ﻮ"ﻜ‬

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‫‪ABCDE/‬‬ ‫‪i‬‬

‫"ﺍ"ﺫ"ﺎ"ﻣ"ﻠ "ﺮ"ﺒ"ﺘ"ﻌ"ﻳ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﺱ"ﻼ"ﻏ "ﺏ"ﺍ"ﺮ"ﻋ "ﻝ"ﺎ"ﻣ"ﻜ "؟"ﻡ"ﺎ"ﺴ"ﺟ"ﻻ"ﺍ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﻪ"ﻳ"ﺪ"ﻠ ""ﺍﺮ"ﺜ"ـ"ﻜ "ﻦ"ﻤ ‪40‬‬
‫"ٔ‬
‫"ﺔ"ﻨ"ﺳ "ﻦ"ﻤ "ﺓ"ﺮ"ﺒ"ﺨ"ﻠ"ﺍ "ﺏ"ﺭ"ﺪ"ﻣ"ﻜ "ﻝ"ﺎ"ﻣ"ﻜ "ﺍ"ﻡ"ﺎ"ﺴ"ﺟ‪" .‬ﻡ"ﺎ"ﻗ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﻞ"ﻳ"ﺪ"ﻌ"ﺘ"ﺑ "ﻪ"ﻗ"ﺮ"ﻃ "ﻝ"ﻼ"ﺧ‬
‫"ﺕ"ﺍ"ﻮ"ﻨ"ﺳ "ﻦ"ﻤ "ﺓ"ﺮ"ﺒ"ﺨ"ﻠ"ﺍ "ﺔ"ﻴ"ﻟ"ﻣ"ﻌ"ﻠ"ﺍ "ﺔ"ﺒ"ﻗ"ﺍ"ﺮ"ﻣ"ﻠ"ﺍ"ﻭ "ﺞ"ﺋ"ﺎ"ﺘ"ﻧ"ﻭ "ﻮ"ﻣ"ﻧ "ﺕ"ﻼ"ﻀ"ﻌ"ﻠ"ﺍ "ﻖ"ﻴ"ﻘ"ﺤ"ﺘ"ﻠ "ﺐ"ﺳ"ﺎ"ﻛ"ﻤ‬
‫"ٔ‬ ‫"ٔ‬
‫"ﺔ"ﻴ"ﻟ"ﻀ"ﻋ "ﺓ"ﺮ"ﻴ"ﺒ"ﻜ "ﺔ"ﻣ"ﻬ"ﻤ"ﻭ "ﻻ"ﻱ "ﺺ"ﺨ"ﺷ "ﺎ"ﻬ"ﻘ"ﺒ"ﻄ"ﻳ‪" .‬ﻞ"ﺒ"ﻗ "ﺍ"ﻥ "ﺢ"ﺒ"ﺼ"ﻳ "ﺏ"ﺍ"ﺮ"ﻋ "ﻝ"ﺎ"ﻣ"ﻜ‬
‫"ٔ‬
‫"ﻡ"ﺎ"ﺴ"ﺟ"ﻻ"ﺍ "ﻥ"ﺎ"ﻜ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﺱ"ﺪ"ﻨ"ﻬ"ﻤ "ﺍ"ﻪ"ﺘ"ﻄ"ﻋ "ﺔ"ﻴ"ﻔ"ﻟ"ﺧ "ﺔ"ﺳ"ﺪ"ﻨ"ﻬ"ﻠ"ﺍ "ﺓ"ﺮ"ﻈ"ﻧ "ﺔ"ﻴ"ﻓ"ﺎ"ﺿ"ﺇ‬
‫"ﺭ"ﻮ"ﻈ"ﻨ"ﻤ"ﻭ "ﻝ"ﻮ"ﺣ "ﻕ"ﺮ"ﻃ "ﺔ"ﺠ"ﻠ"ﺎ"ﻌ"ﻣ"ﻠ "ﺎ"ﻳ"ﺍ"ﻭ"ﺯ "ﻦ"ﻳ"ﺭ"ﺎ"ﻣ"ﺘ"ﻠ"ﺍ "ﻦ"ﻴ"ﺴ"ﺤ"ﺘ"ﻠ "ﺎ"ﻬ"ﺗ"ﺭ"ﺪ"ﻗ "ﻰ"ﻟ"ﻋ "ﻒ"ﻴ"ﻇ"ﻮ"ﺗ‬
‫"ٔ‬ ‫"ٔ‬
‫"ﺍ"ﻑ"ﺎ"ﻴ"ﻠ "ﺕ"ﻼ"ﻀ"ﻌ"ﻠ"ﺍ‪" .‬ﻑ"ﺮ"ﻌ"ﻳ"ﻭ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﻪ"ﻟ"ﻳ"ﺪ"ﻌ"ﺘ"ﺑ "ﻦ"ﻳ"ﺭ"ﺎ"ﻣ"ﺘ"ﻟ"ﻠ "ﻒ"ﻴ"ﻇ"ﻮ"ﺘ"ﻠ "ﺍ"ﺮ"ﺒ"ﻜ "ﺩ"ﺪ"ﻋ "ﻦ"ﻤ‬
‫"ٔ‬ ‫"ٔ‬
‫"ﻻ"ﺍ"ﻑ"ﺎ"ﻴ"ﻠ "ﺔ"ﻴ"ﻟ"ﻀ"ﻌ"ﻠ"ﺍ "ﻻ"ﺍ"ﺮ"ﻤ "ﻱ"ﺬ"ﻠ"ﺍ "ﻱ"ﺩ"ﺆ"ﻳ "ﻰ"ﻠ"ﺇ "ﻖ"ﻴ"ﻘ"ﺤ"ﺗ "ﺪ"ﻳ"ﺰ"ﻣ"ﻠ"ﺍ "ﻦ"ﻤ "ﻮ"ﻣ"ﻨ"ﻠ"ﺍ "ﻲ"ﻓ "ﺔ"ﻟ"ﺘ"ـ"ﻜ‬
‫"ﺕ"ﻼ"ﻀ"ﻌ"ﻠ"ﺍ "ﺔ"ﺑ"ﺭ"ﺪ"ﻣ"ﻠ"ﺍ‪.‬‬

‫"ﻙ"ﺎ"ﻨ"ﻫ "ﺮ"ﻴ"ﺜـ"ﻛ"ﻠ"ﺍ "ﻦ"ﻤ "ﺱ"ﺎ"ﻨ"ﻠ"ﺍ "ﻦ"ﻳ"ﺬ"ﻠ"ﺍ "ﻦ"ﻛ"ﻣ"ﻳ "ﻢ"ﻫ"ﺭ"ﺎ"ﺒ"ﺘ"ﻋ"ﺍ "ﺀ"ﺍ"ﺮ"ﺒ"ﺧ "ﻲ"ﻓ "ﻝ"ﺎ"ﺠ"ﻤ "ﺔ"ﺳ"ﺭ"ﺎ"ﻣ"ﻤ‬
‫"ٔ‬
‫"ﺔ"ﺿ"ﺎ"ﻳ"ﺮ"ﻠ"ﺍ "ﺔ"ﻗ"ﺎ"ﻴ"ﻟ"ﻠ"ﺍ"ﻭ "ﺔ"ﻴ"ﻧ"ﺪ"ﺒ"ﻠ"ﺍ‪" .‬ﻊ"ﻤ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﺔ"ﺑ"ﺮ"ﺠ"ﺘ"ﻠ"ﺍ ""ﺍﺮ"ﺒ"ﻜ "ﻥ"ﺎ"ﻫ"ﺮ"ﺑ‪" .‬ﻪ"ﻨ"ﺋ"ﺎ"ﺑ"ﺯ "ﺮ"ﺒ"ﻋ‬
‫"ﺔ"ﻋ"ﻮ"ﻣ"ﺠ"ﻤ "ﺔ"ﻌ"ﺳ"ﺍ"ﻭ "ﻦ"ﻤ "ﺮ"ﻴ"ﻫ"ﺎ"ﺸ"ﻣ"ﻠ"ﺍ "ﻲ"ﺳ"ﺭ"ﺎ"ﻣ"ﻤ"ﻭ "ﺔ"ﻗ"ﺎ"ﻴ"ﻟ"ﻠ"ﺍ "ﺔ"ﻴ"ﻧ"ﺪ"ﺒ"ﻠ"ﺍ "ﻦ"ﻴ"ﻴ"ﺿ"ﺎ"ﻳ"ﺮ"ﻠ"ﺍ"ﻭ‬
‫"ٔ‬
‫"ﻦ"ﻴ"ﻓ"ﺮ"ﺘ"ﺤ"ﻣ"ﻠ"ﺍ "ﻰ"ﻠ"ﺇ "ﺱ"ﺎ"ﻨ"ﻠ"ﺍ "ﻦ"ﻴ"ﻳ"ﺩ"ﺎ"ﻌ"ﻠ"ﺍ‪" .‬ﻞ"ﻣ"ﺸ"ﺗ"ﻭ "ﺔ"ﻣ"ﺋ"ﺎ"ﻗ "ﻪ"ﻨ"ﺋ"ﺎ"ﺑ"ﺯ "ﺾ"ﻌ"ﺑ "ﻦ"ﻤ ""ﺍﺢ"ﺠ"ﻧ "ﺱ"ﺎ"ﻨ"ﻠ"ﺍ‬
‫"ﻲ"ﻓ "ﻝ"ﺎ"ﺠ"ﻤ "ﺔ"ﻗ"ﺎ"ﻴ"ﻟ"ﻠ"ﺍ "ﺔ"ﻴ"ﻧ"ﺪ"ﺒ"ﻠ"ﺍ "ﻞ"ﺜ"ﻤ‪:‬‬
‫● "ﺲ"ﻛ"ﻴ"ﻟ"ﻓ "ﺮ"ﻟ"ﻳ"ﻭ‬
‫● "ﺮ"ﺘ"ﺴ"ﻜ"ﺩ "ﻥ"ﻮ"ﺴ"ﻜ"ﺎ"ﺟ‬
‫● "ﻦ"ﻳ"ﺍ"ﻭ"ﺩ " "ﺍ"ﺫ "ﻙ"ﻭ"ﺭ" "ﻥ"ﻮ"ﺴ"ﻧ"ﻮ"ﺟ‬
‫● "ﺮ"ﺘ"ﻧ"ﻮ"ﻏ "ﺐ"ﻤ"ﺎ"ﻜ"ﺮ"ﻴ"ﻟ"ﻛ"ﺳ‬
‫● "ﻥ"ﻮ"ﺷ "ﻥ"ﺩ"ﻭ"ﺭ‬
‫● "ﺲ"ﻳ"ﺮ"ﻜ "ﺮ"ﻴ"ﻤ"ﺭ"ﻮ"ﻜ‬
‫● "ﻝ"ﻮ"ﺑ "ﺖ"ﻴ"ﻟ"ﻳ"ﺩ‬
‫● "ﻱ"ﺎ"ﻗ "ﻮ"ﻨ"ﻴ"ﻧ"ﺮ"ﺘ"ﺴ"ﻴ"ﺳ‬
‫● "ﺍ"ﺩ"ﺎ"ﺘ"ﻳ"ﺪ"ﻴ"ﻫ "ﻲ"ﺸ"ﻴ"ﺟ"ﺎ"ﻤ"ﺎ"ﻳ‬
‫● "ﻪ"ﻴ"ﺳ"ﻮ"ﺧ "ﻮ"ﻛ"ﻴ"ﺴ"ﻧ"ﺎ"ﻜ‬
‫● "ﺝ"ﺭ"ﻮ"ﺟ "ﻥ""ٔﺎ"ﻤ"ﺭ"ﻮ"ﻓ‬
‫● "ﺱ"ﻮ"ﻜ"ﺭ"ﺎ"ﻤ ""ﺍﻦ"ﻴ"ﻠ‬
‫● "ﻱ"ﻭ"ﺎ"ﻫ "ﻎ"ﻧ"ﻮ"ﻠ‬
‫● "ﻥ"ﻮ"ﺷ "ﺰ"ﻧ"ﻮ"ﺟ‬
‫● "ﻲ"ﺠ"ﻳ"ﺭ "ﻥ"ﻮ"ﺴ"ﻜ"ﺎ"ﺟ‬
‫● "ﺲ"ﻴ"ﻨ"ﻳ"ﺩ "ﺲ"ﻣ"ﻴ"ﺟ‬
‫● ""ٔﻥ"ﻮ"ﻤ"ﻻ "ﺮ"ﺘ"ﺳ"ﻭ"ﺮ"ﺑ‬
‫● ""ﺍﻥ"ﺍ"ﻮ"ﻄ"ﻧ "ﺍ"ﻮ"ﻜ"ﻮ"ﻓ‬
‫● "ﻲ"ﻟ"ﺴ"ﻳ"ﻭ "ﺲ"ﺒ"ﻳ"ﺎ"ﻨ"ﺳ‬
‫● "ﻒ"ﻴ"ﺘ"ﺳ "ﻙ"ﻮ"ﻜ‬
‫● "ﻱ"ﺩ"ﺇ "ﺲ"ﻴ"ﺘ"ﻧ"ﻮ"ﻤ"ﺎ"ﻜ"ﺍ"ﺮ"ﺑ‬
‫● "ﻚ"ﻴ"ﺟ"ﺎ"ﻤ "ﻥ"ﻮ"ﺴ"ﻧ"ﻮ"ﺟ‬
‫● "ﻦ"ﺑ "ﻲ"ﻛ"ﺴ"ﻠ"ﻮ"ﻜ"ﺎ"ﺑ‬
‫"ٔ‬
‫"ﻲ"ﻓ "ﺔ"ﻳ"ﺎ"ﻬ"ﻧ "ﺍ"ﺬ"ﻫ "ﺏ"ﺎ"ﺘـ"ﻛ"ﻠ"ﺍ "ﻥ"ﻮ"ﻛ"ﻴ"ﺳ "ﻚ"ﻳ"ﺪ"ﻠ "ﻢ"ﻬ"ﻓ ""ﺍﺮ"ﺒ"ﻜ "ﺔ"ﻴ"ﻔ"ﻴ"ﻛ"ﻠ "ﻢ"ﻴ"ﻣ"ﺼ"ﺗ "ﺞ"ﻤ"ﺎ"ﻧ"ﺮ"ﺑ‬
‫"ٔ‬
‫"ﻦ"ﻳ"ﺭ"ﺎ"ﻣ"ﺗ "ﻚ"ﺴ"ﻔ"ﻨ"ﻠ‪" .‬ﺐ"ﺠ"ﻳ "ﺍ"ﻥ "ﻥ"ﻮ"ﻛ"ﻳ "ﻚ"ﻳ"ﺪ"ﻠ "ﻢ"ﻬ"ﻓ "ﺩ"ﺪ"ﻌ"ﻠ "ﺕ"ﺎ"ﻋ"ﻮ"ﻣ"ﺠ"ﻣ"ﻠ"ﺍ "ﺕ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺘ"ﻠ"ﺍ"ﻭ‬
‫"ٔ‬ ‫"ٔ‬ ‫"ٔ‬
‫"ﺍ"ﻭ"ﻉ"ﺍ"ﻮ"ﻧ "ﺕ"ﺍ"ﺮ"ﺘ"ﻓ "ﺔ"ﺣ"ﺍ"ﺮ"ﻠ"ﺍ "ﺔ"ﻤ"ﺯ"ﻼ"ﻠ"ﺍ "ﻦ"ﻤ "ﺍ"ﻞ"ﺟ "ﻦ"ﻳ"ﺮ"ﻣ"ﺗ "ﻝ"ﺎ"ﻌ"ﻓ‪" .‬ﺐ"ﺠ"ﻳ"ﻭ "ﺍ"ﻥ "ﻥ"ﻮ"ﻛ"ﻳ "ﻚ"ﻳ"ﺪ"ﻠ‬
‫"ٔ‬
‫"ﻢ"ﻬ"ﻓ ""ﺍﻞ"ﻀ"ﻓ "ﺔ"ﻴ"ﻔ"ﻴ"ﻛ"ﻠ "ﺬ"ﻴ"ﻔ"ﻨ"ﺗ "ﻦ"ﻳ"ﺭ"ﺎ"ﻣ"ﺘ"ﻠ"ﺍ "ﺓ"ﺭ"ﻮ"ﻜ"ﺬ"ﻣ"ﻠ"ﺍ‪.‬‬

‫‪ii‬‬

‫‪F&GE/ H4‬‬
‫"ﻞ"ﻴ"ﻧ "ﻥ"ﺍ"ﺮ"ﻜ"ﻮ"ﻜ "ﻮ"ﻫ "ﻂ"ﺑ"ﺎ"ﺿ "ﺔ"ﻃ"ﺮ"ﺷ "ﻎ"ﻟ"ﺒ"ﻳ "ﻦ"ﻤ "ﺮ"ﻣ"ﻌ"ﻠ"ﺍ ‪" 39‬ﺎ"ﻤ"ﺎ"ﻋ "ﻥ"ﺎ"ﻜ"ﻭ "ﺱ"ﺭ"ﺎ"ﻣ"ﻳ "ﻊ"ﻓ"ﺭ‬
‫"ٔ‬
‫"ﻻ ""ﺍﻝ"ﺎ"ﻘ"ﺛ "ﺬ"ﻨ"ﻤ "ﻥ"ﺎ"ﻜ "ﻩ"ﺮ"ﻣ"ﻋ ‪" 15‬ﺔ"ﻨ"ﺳ‪" .‬ﻒ"ﺼ"ﻳ "ﻞ"ﻴ"ﻧ "ﻪ"ﺗ"ﺎ"ﻨ"ﻴ"ﺟ "ﺎ"ﻬ"ﻧ"ﻮ"ﻛ"ﺑ "ﺔ"ﻳ"ﺩ"ﺎ"ﻋ "ﻲ"ﻓ‬
‫"ٔ "ٔ‬ ‫"ٔ‬ ‫"ٔ‬
‫""ﺍﻦ"ﺴ"ﺣ "ﻻ ""ﺍﻝ"ﺍ"ﻮ"ﺣ‪" .‬ﺪ"ﻌ"ﺑ "ﺍ"ﻥ "ﺍ"ﺮ"ﻗ "ﻝ"ﻭ"ﺎ"ﺣ"ﻭ "ﻞ"ﻜ "ﺀ"ﻲ"ﺷ "ﺎ"ﺒ"ﻳ"ﺮ"ﻘ"ﺗ "ﺓ"ﺩ"ﺎ"ﻳ"ﺰ"ﻠ "ﻥ"ﺯ"ﻮ"ﻠ"ﺍ‬
‫"ﻖ"ﻴ"ﻘ"ﺤ"ﺗ"ﻭ "ﺡ"ﺎ"ﺠ"ﻨ"ﻠ"ﺍ "ﻲ"ﻓ "ﺔ"ﻠ"ﺎ"ﺻ "ﺔ"ﺿ"ﺎ"ﻳ"ﺮ"ﻠ"ﺍ "ﻞ"ﺻ"ﺍ"ﻮ"ﺗ "ﻊ"ﻤ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﻲ"ﻓ "ﻡ"ﺎ"ﻋ ‪2013‬‬
‫"ٔ‬ ‫"ٔ‬ ‫"ٔ‬
‫"ﻦ"ﻤ "ﺍ"ﻞ"ﺟ "ﺔ"ﺴ"ﻟ"ﺟ "ﻦ"ﻳ"ﺮ"ﻣ"ﺗ‪" .‬ﺪ"ﻌ"ﺑ ﺔ"ﺴ"ﻟ"ﺟ "ﺓ"ﺪ"ﺣ"ﺍ"ﻭ "ﻊ"ﻤ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﺍ"ﻙ"ﺭ"ﺩ "ﻒ"ﻴ"ﻜ "ﺍ"ﻪ"ﻧ‬
‫"ً‬
‫"ﻥ"ﺎ"ﻜ "ﯫ"ﻄ"ﺨ"ﻤ "ﻝ"ﺎ"ﻴ"ﺣ "ﺔ"ﺳ"ﺭ"ﺎ"ﻣ"ﻤ "ﻦ"ﻳ"ﺭ"ﺎ"ﻣ"ﺘ"ﻠ"ﺍ‪" .‬ﺪ"ﻌ"ﺑ "ﻪ"ﻨ"ﻳ"ﺮ"ﻣ"ﺗ "ﻊ"ﻤ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ "ﻥ"ﺎ"ﻋ"ﺮ"ﺳ "ﺎ"ﻤ‬
‫"ٔ‬ ‫"ٔ‬
‫"ﻒ"ﻇ"ﻭ "ﺍ"ﻑ"ﺎ"ﻴ"ﻠ "ﺕ"ﻼ"ﻀ"ﻋ "ﻢ"ﻠ "ﻦ"ﻛ"ﻳ "ﻑ"ﺮ"ﻌ"ﻳ "ﺍ"ﻪ"ﻧ "ﻥ"ﺎ"ﻜ "ﺎ"ﻬ"ﻛ"ﻟ"ﺘ"ﻣ"ﻳ "ﻦ"ﻤ "ﻞ"ﺒ"ﻗ‪" .‬ﺪ"ﻗ"ﻭ‬
‫"ﻆ"ﺣ"ﻻ "ﺐ"ﺳ"ﺎ"ﻛ"ﻤ "ﺔ"ﻴ"ﻟ"ﻀ"ﻋ "ﺓ"ﺮ"ﻴ"ﺒ"ﻜ "ﻲ"ﻓ "ﻪ"ﺗ"ﺎ"ﻴ"ﺣ "ﻒ"ﻗ"ﻮ"ﺗ"ﻭ "ﻦ"ﻋ "ﺽ"ﺮ"ﻌ"ﺘ"ﻠ"ﺍ "ﻰ"ﻟ"ﻋ‬
‫"ٔ‬
‫"ﺪ"ﻳ"ﺪ"ﻌ"ﻠ"ﺍ "ﻦ"ﻤ "ﺕ"ﺎ"ﺑ"ﺎ"ﺻ"ﻹ"ﺍ "ﻲ"ﺘ"ﻠ"ﺍ "ﻰ"ﻟ"ﺘ"ﺑ"ﺍ "ﺎ"ﻬ"ﺑ "ﻞ"ﺒ"ﻗ "ﺍ"ﻥ "ﻲ"ﻘ"ﺘ"ﻟ"ﻳ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺘ"ﺑ‪.‬‬

‫"ٔ‬ ‫"ٔ‬ ‫"ٔ‬

‫"ﺍ"ﺪ"ﺑ "ﻞ"ﻴ"ﻧ "ﻥ"ﻮ"ﺑ"ﺰ"ﻜ "ﻪ"ﻨ"ﻛ"ﻠ "ﺍ"ﺢ"ﺒ"ﺻ "ﺍ"ﺬ"ﻴ"ﻣ"ﻟ"ﺗ "ﺎ"ﺼ"ﻟ"ﺨ"ﻤ "ﺎ"ﻘ"ﻳ"ﺪ"ﺻ"ﻭ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺘ"ﻠ‪" .‬ﺍ"ﺖ"ﺤ"ﺒ"ﺻ‬
‫"ٔ‬
‫"ﺔ"ﻣ"ﻬ"ﻤ "ﻞ"ﻴ"ﻧ "ﺔ"ﻴ"ﺼ"ﺨ"ﺸ"ﻠ"ﺍ "ﻲ"ﻫ "ﻢ"ﻟ"ﻌ"ﺗ "ﻞ"ﻜ "ﺎ"ﻤ "ﻊ"ﻴ"ﻄ"ﺘ"ﺴ"ﻳ "ﻦ"ﻤ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ‪" .‬ﺪ"ﻗ"ﻭ "ﺎ"ﺗ"ﺮ"ﺛ‬
‫"ﺞ"ﺋ"ﺎ"ﺘ"ﻨ"ﺑ "ﻮ"ﻣ"ﻧ "ﺕ"ﻼ"ﻀ"ﻌ"ﻠ"ﺍ "ﻲ"ﺘ"ﻠ"ﺍ "ﺎ"ﻬ"ﻘ"ﻘ"ﺣ "ﺔ"ﻓ"ﺮ"ﻌ"ﻣ"ﻠ"ﺍ"ﻭ "ﻲ"ﺘ"ﻠ"ﺍ "ﺎ"ﻬ"ﺒ"ﺴ"ﺘـ"ﻜ"ﺍ "ﺮ"ﻌ"ﺷ"ﻭ "ﺓ"ﺭ"ﻭ"ﺮ"ﻀ"ﺑ‬
‫"ﺎ"ﻬ"ﺘـ"ﻜ"ﺭ"ﺎ"ﺸ"ﻤ "ﺔ"ﻘ"ﻳ"ﺮ"ﻄ"ﺑ "ﺔ"ﻟ"ﺼ"ﻔ"ﻤ "ﻲ"ﻛ"ﻠ "ﻯ"ﺮ"ﻳ "ﺔ"ﻴ"ﻘ"ﺑ "ﻢ"ﻠ"ﺎ"ﻌ"ﻠ"ﺍ "ﻒ"ﻴ"ﻜ "ﻡ"ﻮ"ﻘ"ﻳ "ﺰ"ﻠ"ﺭ"ﺎ"ﺸ"ﺗ‬
‫"ٓ‬
‫"ﻖ"ﻴ"ﻘ"ﺤ"ﺘ"ﺑ "ﺡ"ﺎ"ﺠ"ﻨ"ﻠ"ﺍ "ﻼ"ﻠ"ﻦ"ﻳ"ﺮ"ﺧ‪.‬‬

‫‪CHARLES GLASS: GODFATHER OF BODYBUILDING‬‬

‫‪:‬‬‫‪"-.‬ة"ذ "ن"ع "ا'&‪"%‬م"ج"ر‬

‫"ع‪"- G‬ن "ا‪"-‬ا"ر‪"0F‬م "ش?>‪"9‬ي ‪"-‬أ"د "غ"ش‪"- AB‬ر‪"?0‬ض‪" ?.- 7‬ا‪"4‬ج‪"?:‬م >"ي &"د‪" 7.0‬ة"د"ج >"ي "ا'&&<;‪" 7‬ا'‪"9‬ر‪" 70-‬ا'‪"9:‬د"و‪".& 70‬ذ &"ا"ر‪"1‬ل "ع&"ه"ر "ا‪"4‬و'"ى ‪"01‬ث‬
‫;?‪".‬ت "ا'&"ج‪"G‬ت "ا"و'‪".‬ت"ا"ر"ش "ا'"ر‪"?0‬ض‪"F 70‬ي "ا'&"ر"د"ص "ا'"و‪"01‬د ‪"I%‬ر‪"<9&<' ً"?-0‬و&?"ت "ا'&‪"H- 7I<9%‬ه"ذ "ا'<‪"-. 7-9‬أ"د ‪"%-‬و"ط‪"0‬ر ‪"> A:B.‬ي ‪"F‬ا"ذ "ا'&"ج?"ل ‪"%1‬ى‬
‫"ص"ا‪"-‬ح &"ر"د‪" ً"?-‬و&"ن ‪"R‬م ‪"-‬أ"د ‪"?;%1Q?-‬ك ‪"-‬ش;"ل "أ;‪"-‬ر ‪"G-‬ع‪"0-‬ن "و&"ر"د‪"0-‬ن &"ن &"خ‪"<%‬ف "أ‪" ?1.‬ا'‪"'?9‬م ‪":‬ا"و ‪"-‬ش;"ل &‪"?-‬ر"ش "و"ا &"ن "خ‪"G‬ل "ا'‪"1‬ر"و"ض‬
‫"ا"و'&"ش?"ر;‪"> 7‬ي "ا'&‪">?1‬ل "ا'‪" 70&'?9‬ا'&‪"H- 7I<9%‬ه"ذ "ا'<‪" 7-9‬غ"ش‪" AB‬و‪"G; A-1‬ب"ع "و&"ب"ر"د &;‪"T- A.‬ن ‪"0‬ص‪"-‬ح "و"ض"ع "ً >"ي "ا‪"?1%Q‬د "ا'‪"9‬ر‪"-‬ي '‪?.-‬‬
‫"ا‪"4‬ج‪"?:‬م '‪";&%0‬ن &"ن &"ص"ا"و<‪"& 7‬ر"ا"و"ش "ا'‪"9‬ط? '<‪" ?.- 7-9‬ا‪"4‬ج‪"?:‬م ‪".‬ع‪" G‬ش?>‪"9‬ي ‪"F‬و "أ‪"1‬د "ا'&"ؤ&‪"0.‬ن ‪"-‬ق"ر"ط ‪"%‬ر"د‪"0‬ب "ا‪"4‬ب "ا'"و"ر‪"1‬ي ';&?"ل‬
‫"ا‪"4‬ج‪"?:‬م ‪"%‬ش?"ر'"ز "ج‪"G‬س "ص"أ"و‪"-‬ح ‪" A9-?%0‬ن"ع ‪"Z‬ب"ر &&? >‪"%‬ح '‪" A‬آ>?"ق "د"ج‪"0‬ة"د "ق"ر"ط"و &‪";%-‬ة"ر >"ي &"ج?"ل "ا'‪"%‬ر"د‪"0‬ب‪.‬‬

‫‪@ALASHAF‬‬

‫‪iii‬‬

‫‪6JKLM/‬‬
‫‪I 0@C-‬‬
‫‪> I P&/O 6(78(89‬‬
‫'‪N‬‬ ‫‪6"S4‬‬ ‫‪6"S4‬‬ ‫‪6"S4‬‬
‫‪A7,QR3&/‬‬ ‫‪'CT&/‬‬ ‫‪UVW&/‬‬ ‫‪> UVW&/‬‬
‫‪A7WX</‬‬

‫‪1‬‬ ‫‪6‬‬ ‫‪9‬‬ ‫‪12‬‬

‫‪O‬‬
‫‪YS4‬‬ ‫‪6"S4‬‬ ‫‪O‬‬
‫‪YS4‬‬ ‫‪O‬‬
‫‪YS4‬‬
‫‪AZ[&/‬‬ ‫‪FL\&/‬‬ ‫‪3]^&/‬‬ ‫‪_`Q,a(`&/‬‬

‫‪15‬‬ ‫‪17‬‬ ‫‪21‬‬ ‫‪24‬‬

‫‪O‬‬
‫‪YS4‬‬ ‫‪6"S4‬‬
‫‪_b,a/c&/O‬‬ ‫‪Hd`&/‬‬

‫‪26‬‬ ‫‪28‬‬

‫‪FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING‬‬

‫‪1‬‬

‫‪> I P&/O 6(78(89‬‬

‫'‪A7,QR3&/ N‬‬
‫"ٔ‬ ‫"ٔ‬
‫;‪:</; HB iKXj&/ k%</‬‬ ‫"ﻞ"ﻣ"ﺣ "ﻻ"ﺍ"ﻝ"ﺎ"ﻘ"ﺛ "ﻪ"ﻣ"ﻟ"ﻋ"ﻭ "ﻦ"ﻛ"ﻣ"ﻳ "ﺍ"ﻥ "ﻥ"ﻮ"ﻛ"ﻳ "ﺪ"ﻘ"ﻌ"ﻤ ‪" .‬ﻲ"ﻓ "ﺮ"ﺼ"ﻋ‬
‫"ﺖ"ﻧ"ﺮ"ﺘ"ﻧ"ﻹ"ﺍ "ﻡ"ﻮ"ﻴ"ﻠ"ﺍ "ﻙ"ﺎ"ﻨ"ﻫ "ﺩ"ﺪ"ﻋ "ﻻ "ﻰ"ﺼ"ﺤ"ﻳ "ﻦ"ﻤ "ﺕ"ﻻ"ﺎ"ﻘ"ﻣ"ﻠ"ﺍ "ﺎ"ﻫ"ﺮ"ﻴ"ﻏ"ﻭ‬
‫‪6-8‬‬ ‫●‬ ‫"ﻦ"ﻤ "ﺕ"ﺎ"ﻔ"ﻠ"ﺆ"ﻣ"ﻠ"ﺍ "ﺔ"ﺣ"ﺎ"ﺘ"ﻣ"ﻠ"ﺍ "ﺎ"ﻬ"ﻟ"ﻜ "ﻝ"ﺩ"ﺎ"ﺠ"ﺗ "ﻥ"ﻮ"ﻜ "ﺎ"ﻬ"ﺗ"ﺎ"ﻴ"ﻨ"ﻘ"ﺗ‬
‫‪8-10‬‬ ‫●‬
‫"ٔ‬ ‫"ٔ‬
‫"ﺎ"ﻬ"ﺗ"ﻻ"ﻮ"ﻜ"ﻮ"ﺗ"ﻭ"ﺮ"ﺑ"ﻭ "ﻲ"ﻫ "ﻻ ""ﺍﻞ"ﻀ"ﻓ‪" .‬ﺍ"ﺎ"ﻧ "ﺎ"ﻣ"ﻠ"ﺎ"ﻃ "ﺖ"ﻌ"ﻗ"ﻭ "ﺔ"ﻴ"ﺤ"ﺿ "ﻁ"ﺮ"ﻔ"ﻠ‬
‫‪10-12‬‬ ‫●‬
‫"ٔ‬
‫"ﺕ"ﺎ"ﻤ"ﻮ"ﻟ"ﻌ"ﻣ"ﻠ"ﺍ "ﺔ"ﺌ"ﺷ"ﺎ"ﻨ"ﻠ"ﺍ "ﻦ"ﻤ "ﺓ"ﺀ"ﺍ"ﺮ"ﻗ "ﺍ"ﺀ"ﺍ"ﺰ"ﺟ "ﺔ"ﻔ"ﻟ"ﺘ"ﺨ"ﻤ "ﻦ"ﻤ "ﺕ"ﺎ"ﻔ"ﻠ"ﺆ"ﻣ"ﻠ"ﺍ‬
‫‪12-15‬‬ ‫●‬
‫"ٔ‬ ‫"ٔ‬
‫"ﺔ"ﻘ"ﻟ"ﻌ"ﺘ"ﻣ"ﻠ"ﺍ "ﺎ"ﺑ"ﺐ"ﻴ"ﻠ"ﺎ"ﺳ "ﻦ"ﻳ"ﺭ"ﺎ"ﻣ"ﺘ"ﻠ"ﺍ "ﺔ"ﻔ"ﻟ"ﺘ"ﺨ"ﻣ"ﻠ"ﺍ‪" .‬ﺪ"ﻘ"ﻠ "ﺕ"ﺪ"ﺟ"ﻭ "ﺍ"ﻪ"ﻧ‬

‫‪e-'./5 6"S4‬‬
‫"ﺩ"ﺮ"ﺠ"ﻣ"ﺑ "ﺓ"ﺩ"ﺎ"ﻔ"ﺘ"ﺳ"ﻻ"ﺍ "ﻦ"ﻤ "ﺓ"ﺮ"ﺒ"ﺨ"ﻠ"ﺍ "ﺔ"ﻴ"ﻟ"ﻣ"ﻌ"ﻠ"ﺍ "ﺔ"ﻴ"ﻟ"ﻌ"ﻔ"ﻠ"ﺍ "ﻞ"ﻴ"ﻠ"ﺪ"ﻜ‬
‫"ﺖ"ﻨ"ﺴ"ﺤ"ﺗ "ﺞ"ﺋ"ﺎ"ﺘ"ﻧ "ﻲ"ﻨ"ﺋ"ﺎ"ﺑ"ﺯ "ﻞ"ﻛ"ﺸ"ﺑ "ﺮ"ﻴ"ﺒ"ﻜ‪" .‬ﺍ"ﺫ"ﺇ "ﺖ"ﻣ"ﻗ "ﻡ"ﺍ"ﺪ"ﺨ"ﺘ"ﺳ"ﺎ"ﺑ‬
‫"ٔ "ٔ‬
‫"ﺉ"ﺩ"ﺎ"ﺒ"ﻣ"ﻠ"ﺍ "ﺕ"ﺎ"ﻴ"ﻨ"ﻘ"ﺘ"ﻠ"ﺍ"ﻭ "ﺔ"ﻤ"ﺪ"ﻘ"ﻣ"ﻠ"ﺍ "ﻲ"ﻓ "ﺍ"ﺬ"ﻫ "ﺏ"ﺎ"ﺘـ"ﻛ"ﻠ"ﺍ ""ﺍﺎ"ﻧ "ﺍ"ﻦ"ﻣ"ﺿ‬
‫‪8-10‬‬ ‫●‬
‫"ٔ‬ ‫"ٔ‬ ‫"ٔ‬
‫"ﺍ"ﻚ"ﻧ "ﻑ"ﻮ"ﺳ "ﻒ"ﻇ"ﻮ"ﺗ "ﺍ"ﻑ"ﺎ"ﻴ"ﻠ "ﺕ"ﻼ"ﻀ"ﻋ "ﻢ"ﻠ "ﻦ"ﻛ"ﺗ "ﻑ"ﺮ"ﻌ"ﺗ ""ﺍﻚ"ﻧ "ﺖ"ﻨ"ﻜ‬
‫‪10-12‬‬ ‫●‬
‫"ﺎ"ﻬ"ﻛ"ﻟ"ﺘ"ﻣ"ﺗ "ﻦ"ﻤ "ﻞ"ﺒ"ﻗ‪" .‬ﻯ"ﺮ"ﺘ"ﺳ "ﺍ"ﺫ"ﺎ"ﻣ"ﻠ "ﺖ"ﻧ"ﺎ"ﻜ "ﻲ"ﺗ"ﺎ"ﻴ"ﻨ"ﻘ"ﺗ "ﺔ"ﻠ"ﺎ"ﻌ"ﻓ "ﺍ"ﺪ"ﺟ‬
‫‪12-15‬‬ ‫●‬
‫"ﻮ"ﻣ"ﻨ"ﻠ "ﻦ"ﻴ"ﺴ"ﺤ"ﺗ"ﻭ "ﺔ"ﻴ"ﻨ"ﺑ "ﻢ"ﺴ"ﺠ"ﻠ"ﺍ‪.‬‬
‫‪15-20‬‬ ‫●‬

‫"ﺎ"ﻣ"ﻴ"ﻓ"ﻭ "ﻲ"ﻟ"ﻳ "ﺕ"ﺍ"ﺩ"ﺎ"ﺷ"ﺭ"ﺇ "ﻡ"ﺪ"ﺨ"ﺘ"ﺴ"ﺗ ﺓ"ﺩ"ﺎ"ﻋ "ﺪ"ﻨ"ﻋ "ﻦ"ﻳ"ﺮ"ﻣ"ﺗ "ﻦ"ﺋ"ﺎ"ﺑ"ﺰ"ﻠ"ﺍ‪" .‬ﺪ"ﻗ‬

‫‪O‬‬
‫‪Hd`&/ 6"S4/AZ[&/ YS4‬‬ ‫"ٔ‬
‫"ﻑ"ﺮ"ﺤ"ﻧ"ﺍ "ﻲ"ﻓ "ﺾ"ﻌ"ﺑ "ﻻ"ﺍ"ﺕ"ﺎ"ﻗ"ﻭ "ﻦ"ﻛ"ﻠ"ﻭ "ﻉ"ﺎ"ﺒ"ﺗ"ﺍ "ﻩ"ﺬ"ﻫ "ﺉ"ﺩ"ﺎ"ﺒ"ﻣ"ﻠ"ﺍ "ﻮ"ﻫ‬
‫"ٔ‬
‫"ﺔ"ﻟ"ﻴ"ﺳ"ﻭ ""ﺍﺔ"ﻴ"ﺳ"ﺎ"ﺳ "ﻥ"ﺎ"ﻣ"ﻀ"ﻠ "ﺭ"ﺍ"ﺮ"ﻣ"ﺘ"ﺳ"ﺍ "ﺡ"ﺎ"ﺠ"ﻨ"ﻠ"ﺍ "ﻲ"ﻓ "ﺔ"ﻠ"ﺎ"ﺼ"ﻠ"ﺍ‬
‫‪15-25‬‬ ‫●‬
‫"ﺔ"ﻴ"ﺿ"ﺎ"ﻳ"ﺮ"ﻠ"ﺍ ""ﻢ"ﺠ"ﻠ"ﺍ"‪.‬‬

‫"ﺍ"ﺫ"ﺇ ﺖ"ﻣ"ﻗ "ﻊ"ﻳ"ﺯ"ﻮ"ﺘ"ﺑ "ﺕ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺘ"ﻠ"ﺍ "ﻞ"ﻛ"ﺸ"ﺑ "ﻊ"ﺳ"ﺍ"ﻭ "ﺍ"ﺪ"ﺟ "ﻰ"ﻟ"ﻋ "ﻞ"ﻴ"ﺒ"ﺳ‬ ‫‪:6/'/3\L&/‬‬
‫"ﻝ"ﺎ"ﺜ"ﻣ"ﻠ"ﺍ "ﺕ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺗ ‪" 4 4 8 10‬ﻑ"ﻮ"ﺳ "ﻞ"ﺸ"ﻔ"ﺗ "ﻲ"ﻓ "ﺙ"ﺍ"ﺪ"ﺣ"ﺇ‬ ‫"ٔ‬ ‫"ٔ‬
‫"ٔ‬ ‫""ﺍﺎ"ﻧ "ﻡ"ﺪ"ﺨ"ﺘ"ﺳ"ﺍ "ﺍ"ﺎ"ﺳ"ﺎ"ﺳ "ﺕ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺗ "ﺡ"ﻭ"ﺍ"ﺮ"ﺘ"ﺗ "ﻦ"ﻴ"ﺑ ‪" 8-10‬ﻊ"ﻤ‬
‫"ﺪ"ﻬ"ﺠ"ﻠ"ﺍ "ﻲ"ﻓ"ﺎ"ﻛ"ﻠ"ﺍ "ﺔ"ﻋ"ﻮ"ﻣ"ﺠ"ﻣ"ﻟ"ﻠ "ﺔ"ﻨ"ﻴ"ﻌ"ﻣ"ﻠ"ﺍ "ﻭ"ﺍ "ﺔ"ﻓ"ﺪ"ﻬ"ﺘ"ﺴ"ﻣ"ﻠ"ﺍ "ﻦ"ﻤ "ﻻ ""ﺍﻑ"ﺎ"ﻴ"ﻠ‬ ‫"ٔ‬
‫"ﺔ"ﻴ"ﻟ"ﻀ"ﻌ"ﻠ"ﺍ ﺍ"ﺬ"ﻫ"ﻭ "ﻱ"ﺩ"ﺆ"ﻳ "ﻰ"ﻠ"ﺇ "ﺪ"ﺣ "ﻢ"ﺨ"ﻀ"ﺘ"ﻠ"ﺍ‪.‬‬ ‫"ﺕ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺗ "ﺕ"ﻼ"ﻀ"ﻋ "ﺬ"ﺨ"ﻔ"ﻠ"ﺍ "ﻲ"ﺘ"ﻠ"ﺍ "ﺡ"ﻭ"ﺍ"ﺮ"ﺘ"ﺗ "ﻦ"ﻴ"ﺑ ‪" .8-20‬ﺍ"ﺎ"ﻧ "ﻡ"ﺰ"ﺘ"ﻠ"ﺍ‬
‫"ﺩ"ﺪ"ﻌ"ﺑ "ﺕ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺗ "ﻦ"ﻴ"ﻌ"ﻤ "ﻝ"ﻼ"ﺧ "ﻦ"ﻳ"ﺮ"ﻣ"ﺘ"ﻠ"ﺍ "ﻚ"ﻠ"ﺫ"ﻭ "ﻑ"ﺍ"ﺪ"ﻬ"ﺘ"ﺳ"ﻻ‬
‫"ٔ‬ ‫"ٔ‬
‫;‪: 6(4KhM/‬‬ ‫""ﺍﻑ"ﺎ"ﻴ"ﻠ "ﺓ"ﺩ"ﺪ"ﺤ"ﻤ‪" .‬ﻻ"ﺍ"ﻑ"ﺎ"ﻴ"ﻠ "ﻲ"ﺘ"ﻠ"ﺍ "ﻢ"ﺘ"ﻳ "ﺎ"ﻬ"ﺒ"ﻳ"ﺭ"ﺪ"ﺗ "ﻲ"ﻓ "ﻩ"ﺬ"ﻫ "ﺕ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺘ"ﻠ"ﺍ‬
‫"ٔ "ٔ‬
‫"ٔ‬ ‫"ٔ‬ ‫"ﻲ"ﻫ "ﻻ ""ﺍﺮ"ﺜ"ـ"ﻜ "ﺍ"ﺔ"ﻴ"ﻣ"ﻫ "ﺐ"ﺴ"ﻛ"ﻠ "ﻢ"ﺠ"ﺤ"ﻠ"ﺍ "ﻞ"ﻛ"ﺸ"ﻠ"ﺍ"ﻭ‪.‬‬
‫"ﺍ"ﺎ"ﻧ "ﺓ"ﺩ"ﺎ"ﻋ "ﺍ"ﺩ"ﺪ"ﺣ "ﺕ"ﺎ"ﻋ"ﻮ"ﻣ"ﺠ"ﻤ "ﺓ"ﺮ"ﺷ"ﺎ"ﺒ"ﻤ‪" .‬ﺔ"ﻋ"ﻮ"ﻣ"ﺠ"ﻣ"ﻠ"ﺍ "ﺓ"ﺮ"ﺷ"ﺎ"ﺒ"ﻣ"ﻠ"ﺍ "ﻲ"ﻫ "ﺪ"ﻨ"ﻋ‬ ‫"ٔ‬
‫"ﺕ"ﺎ"ﻋ"ﻮ"ﻣ"ﺠ"ﻣ"ﻠ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺗ "ﺔ"ﺻ"ﺎ"ﺨ"ﻠ"ﺍ "ﻚ"ﺑ "ﻲ"ﻓ "ﻦ"ﻳ"ﺮ"ﻣ"ﺗ "ﻦ"ﻴ"ﻌ"ﻤ "ﻰ"ﺘ"ﺣ "ﻞ"ﺼ"ﺗ "ﻰ"ﻠ"ﺇ‬ ‫"ﺽ"ﺮ"ﻐ"ﻠ"ﺍ"ﻭ "ﻦ"ﻤ "ﻚ"ﺴ"ﻣ"ﺘ"ﻠ"ﺍ "ﺕ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺘ"ﺑ "ﺔ"ﻨ"ﻴ"ﻌ"ﻤ "ﻮ"ﻫ "ﺏ"ﺎ"ﻌ"ﺗ"ﺍ "ﻻ"ﺍ"ﻑ"ﺎ"ﻴ"ﻠ‬
‫"ٔ‬ ‫"ٔ‬ ‫"ٔ‬ ‫"ٔ‬
‫"ﺩ"ﺪ"ﻌ"ﻠ"ﺍ "ﻲ"ﻠ"ﺎ"ﻣ"ﺟ"ﻹ"ﺍ "ﺏ"ﻮ"ﻟ"ﻄ"ﻣ"ﻠ"ﺍ "ﻦ"ﻤ "ﺕ"ﺎ"ﻋ"ﻮ"ﻣ"ﺠ"ﻣ"ﻠ"ﺍ‪" .‬ﺍ"ﺎ"ﻧ "ﺎ"ﻤ"ﻮ"ﻣ"ﻋ ""ﺍﺩ"ﺪ"ﺣ ""ﺍﻊ"ﺑ"ﺭ‬ ‫"ﺔ"ﻴ"ﻟ"ﻀ"ﻌ"ﻠ"ﺍ "ﻲ"ﺘ"ﻠ"ﺍ "ﻢ"ﺘ"ﻳ "ﺎ"ﻬ"ﻨ"ﻳ"ﺮ"ﻣ"ﺗ "ﻲ"ﻓ "ﺍ"ﺬ"ﻫ "ﺭ"ﺍ"ﺮ"ﻛ"ﺘ"ﻠ"ﺍ‪" .‬ﺍ"ﺔ"ﻟ"ﺜ"ﻤ "ﻦ"ﻤ‬
‫"ٔ‬ ‫"ﺕ"ﺍ"ﺭ"ﺍ"ﺮ"ﻛ"ﺘ"ﻠ"ﺍ "ﻲ"ﺘ"ﻠ"ﺍ "ﻲ"ﻨ"ﻨ"ﻛ"ﻣ"ﻳ "ﺎ"ﻬ"ﻤ"ﺍ"ﺪ"ﺨ"ﺘ"ﺳ"ﺍ "ﻰ"ﻟ"ﻋ "ﻦ"ﻳ"ﺭ"ﺎ"ﻣ"ﺘ"ﻠ"ﺍ "ﺔ"ﻨ"ﻴ"ﻌ"ﻣ"ﻠ"ﺍ‬
‫"ﺕ"ﺎ"ﻋ"ﻮ"ﻣ"ﺠ"ﻤ "ﻲ"ﻓ "ﻞ"ﻜ "ﺔ"ﺳ"ﺭ"ﺎ"ﻣ"ﻤ "ﻦ"ﻛ"ﻠ"ﻭ "ﺍ"ﻡ"ﻮ"ﻗ "ﺔ"ﺛ"ﻼ"ﺜ"ﺑ "ﻂ"ﻘ"ﻓ "ﺍ"ﺫ"ﺇ "ﻥ"ﺎ"ﻜ‬
‫"ٔ‬ ‫"ﻲ"ﻫ ‪:‬‬
‫"ﺏ"ﺭ"ﺪ"ﺘ"ﻣ"ﻠ"ﺍ "ﺐ"ﻌ"ﺘ"ﻤ "ﺍ"ﻭ "ﺉ"ﺪ"ﺘ"ﺒ"ﻤ‪.‬‬

‫‪FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING‬‬

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