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التركيز على الأداء لا الوزن: في أول شهرين، اهتم باتقان الحركة قبل التفكير في زيادة الأثقال.

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For the first 6–8 weeks, beginners should focus on a three days per week (e.g., Monday, Wednesday, Friday). This allows for frequent practice of basic movements and maximum recovery time for central nervous system adaptation. Core Workout Structure For the first 6–8 weeks, beginners should focus

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Example: Add 2.5–5 kg each week for lower body exercises, 2.5 kg for upper body.