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calisthenics arm workout no equipment

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We’ve recently ranked Cali Move as the #1 paid program in our best calisthenics workout programs, so in this review, I’m testing out their latest home workout program which requires no equipment, to see how it compares to other programs we’ve reviewed on Calisthenics 101. Will also develop the chest, back, shoulders and obliques to a great degree. It is especially useful for exercises that require you to sit or lay down. Raise up and repeat. Stand with your back towards the wall and take a step forwards, then squat, making sure your legs are parallel to the wall and back is straight and against the wall. Straighten your legs and stand back up. 3- Feet Elevated Dip. If you have trouble balancing while tiptoeing, get support by holding onto a wall. For an extra challenge, keep your legs as close to the ground (without touching the floor) as possible while kicking. You’ll stay with each move for a full 60 seconds, but feel free to adjust your rest time based on your current fitness level. Then, kick your legs backward to assume a push-up position and execute a push-up. Calisthenics tricep workout no equipment. ALSO READ: THE MOST COMMON HEALTH SUPPLEMENTS AT A QUICK GLANCE. Before we start the actual workout it’s important to get the muscles lose and warm. With that in mind, we’ve prepared an easy 45 minute workout for all beginners looking to get in shape. Chris is an experienced Calisthenics practitioner focused on isometric exercises and street workout. The best home chest workout no equipment needed duration. Increase the difficulty by doing it one-legged at a time or by adding weights by carrying dumbells. One-Leg/Pistol Squats: 4 sets x 10 reps Bulgarian Splits: 4 sets x 15 reps; Jump Squats: 5 sets x 20 reps Bodyweight Squats: 5 sets x 35 reps Crouch Walk: 200 steps (reps) The total work volume gathered comprises 575 repetitions, all bodyweight reps. Straighten and repeat. So, if you’re short on time, create a quick yet effective full-body workout from the comfort of your own home by doing burpees and mountain climbers . You can get as creative as you want as there are no limitations or restrictions if you can handle the intensity. In its simplest form, calisthenics are exercises that make use of gravity and your body weight. Created (and demoed) by Zocchi and the other trainers behind the fitness app Centr, here is a ten-step, no-equipment workout that combines compound exercises with high-intensity cardio for a full-body burn. The exercises involve movements that use large muscle groups, such as … ALSO READ: NOT EVERYTHING IN TRADITIONAL CHINESE MEDICINE IS GOOD FOR YOU. I would like to say that this is a complete no-equipment workout, but that wouldn’t be completely accurate. Despite not needing any gear, you can use the doorway to mix it up. Sign up for one of our free newsletters to receive the latest news, commentary and fashion features straight from Her World. Keep the position for at least 30 seconds and repeat with your left side. ALSO READ: WHAT DOCTORS WANT YOU TO KNOW ABOUT INTERMITTENT FASTING. Place your hands behind your head and raise the head forward to meet your elbows to your knees — that’s one crunch. Disclosure: This is a professional review blog which gets compensated for the products/services reviewed by the companies who produce them. ALSO READ: 10 SUPER HOT FITNESS INFLUENCERS TO FOLLOW FOR #FITSPO. Learn From Chris Heria the Most Effective CHEST + SHOULDER + TRICEP Workout NO EQUIPMENT NEEDED. You can increase the intensity by doing criss-cross motions, i.e. Calisthenics Leg Workout For For Strength. Do 5-10 minutes of cardio which can be stationary run or a … The Beastmode Calisthenics Workout Plan consists of some really intense workouts. No-Equipment Workout Collections Different workouts, some are more challenging and some are easier than others, will ensure that your muscles don’t get used to the same regime, giving you more in return, and also help you stay active and not get bored with the same routine. Affiliates include Amazon U.S. and Bar Brothers. Going to the gym can sometimes feel more of a chore than a stress reliever. Your body should be in a straight line without sagging or falling forward. Great way to get the blood flowing and release the shoulders, hips, arms, and neck. ... What do you suggest I do in this period as I will have no access to any equipment not even a bar! But before you go “cali-what?”, we’re here to give you the lowdown on the fuss-free workout option. Calisthenics workouts that can be easily done at home with little to no equipment by Ho Guo Xiong / March 20, 2020 Credit: 123rf Ideally, you’ll start breaking a sweat by the end of this section. Copyright 2005-2020 Singapore Press Holdings Ltd. co. Regn No 1984 02868E. The benefit of calisthenics over weight-based training exercises is that calisthenics requires little-to-no additional equipment — all you need is your body! Extend one leg forward and move the other back. Little/no equipment: Another obvious conclusion is the fact that little-to-no equipment is required. Standing upright with your feet firmly planted on the ground side by side, raise your body into a tiptoe position and back down with your feet flat on the floor. jumping lunges) to add a cardio element. I first got into calisthenics (aka bodyweight exercise) 8 years ago… Back then I lived and trained in typical small and narrow apartment in the Netherlands. 4 mins to sexy arms best exercises to lose arm fat fast duration. Place your left fist on your hips for balance. Grip the bar shoulder width apart either with your palms facing towards (trains your biceps) or away (trains your shoulders and back) from you. Its no accident when worked upon arms can look very impressive. Calisthenics: No-equipment workouts you can do at home, Calisthenics workouts that can be easily done at home with little to no equipment. Sitting adjacent to the edge of your bed or a sturdy chair on the ground, place your wrists on the bed/chair behind you and lift your body off the ground. 5 SIGNS YOUR WORK STRESS IS SELF-IMPOSED AND HOW TO RESET, THE MOST COMMON HEALTH SUPPLEMENTS AT A QUICK GLANCE, NOT EVERYTHING IN TRADITIONAL CHINESE MEDICINE IS GOOD FOR YOU, Kit Chan on caring for her mum with osteoporosis, Up the Christmas shopping fun with these deals at BHG. In this 79 page booklet, you'll find over 220 unique bodyweight exercises that you can do right at home, without any special equipment! . Your knees should be above your hips and bent at 45 degrees. Exercises for a triceps workout; Type of workouts: super sets; Workout routines; Arm workouts for maximum success. You can access the Cali Move Home Workout program here. He is based in Portland and has been working out using solely his own body weight and bars for the past 4 years. This requires sets in the 8-10 rep range. Your body should be level throughout. Your first thought is probably: "What do arm workouts have to do with my calisthenics workout? Land with your knees with slight bend to prevent injury. Bend your elbows to lower your body till the arms reach a 45-degree angle before pushing to rise and straighten the elbows. Crunches can be complicated and uncomfortable to do without equipment, so the reverse crunch is a great alternative. Its no equipment exercises that reap you more benefits, provided you follow these workouts religiously! Trainer Roxie Jones, NASM-CPT, a … ALSO READ: THESE NEW AGE THERAPIES WILL TURN YOUR LIFE AROUND. You can challenge yourself an add a jump (squat jumps) to return back to standing position. No Equipment Calisthenics Ab Workout. Aim for at least 2 sets of 10 repetitions. The study also highlights the advantages of calisthenics workouts over cadet training, notably being able to perform in small spaces with minimal or no equipment. ALSO READ: WHAT IS AN OKINAWAN DIET AND SHOULD YOU GO ON IT? Aim for 4 sets of at least 10 repetitions. Repeat the motion to exercise and tone the calf muscles. Convinced yet? While lying on your back, raise your knees and feet off the ground. From planks and push-ups to burpees and rope jumping, here are 13 moves to start burning fats. If you can easily do 15 push-ups, try raising your feet, using a chair, couch, or even books, and do feet elevated push-ups. And our timing couldn’t be better- this is a great way to get in shape during the quarantine. Take no more than 30 minutes to do this workout. When you travel does the little gym fairy appear on your shoulder stressing the importance to find a nearby gym that has all of the comforts of your local gym back home? ... Calisthenics: The Ultimate No Equipment Workout. If you struggle with normal push ups go for knee assisted pull-ups. Your knees shouldn’t extend beyond your toes. All rights reserved. I know I said no equipment, but everyone has a chair or sofa right? WHAT IS AN OKINAWAN DIET AND SHOULD YOU GO ON IT? Best calisthenics home workout for beginners Before you start doing any exercises, make sure you're all warmed up. MONDAY: No Equipment Day. Calisthenics Arm Workout at Home (bodyweight no equipment) April 26, 2019 May 4, 2019 Senior Editor arm workouts , biceps , Bodyweight Exercise , calisthenics , CHAIR , Human behavior , Physical Exercise , Recreation , shoulder exercises , Shoulders , Sports , street workout , triceps Select a version you can handle and do without too much resting. This one might bring you back to your childhood p.e. Detailed information regarding Calisthenics Fat Burning Workout Updated 2020 and Calisthenics Fat Burning Workout Advertisements building up the most recent prevailing fashions in gym equipment and strategies are normal. Increase the difficulty by holding the position for longer periods of time or by raising one leg in the air while in plank. Pull-ups require a bar that allows you to hang off it without your feet touching the ground (you can get them from sporting equipment shops). When it comes to building strength and size, calisthenics (or bodyweight training) will work as effectively as lifting weights. Workout mat. Before we start the actual workout it’s important to get the muscles lose and warm. With your feet hip width apart, bend your knees and lower your buttocks like you are sitting down on an imaginary chair. difficulty level; muscle(s) worked; equipment required. So no pull-up bars, no push-up bars, no resistance bands and not even extra weights! While lying on your back, raise your legs off the ground while keeping them straight.

, 1- Arm swings + Trunk Twist + Neck circles. We won’t include any stretches but we encourage you to stretch out any areas that are causing discomfort before beginning the workout. Go back to the floor. Best of all: Calisthenics can be done in the comfort of your own home and most exercises require little to no equipment. Beginner Mode: Feet parallel and stand on the tips of your toes. High-Rep Progressive Calisthenics Leg Workout. Grab it, and stand in front, with your back to it. Add a jumping motion and switch your orientation of your legs in between lunging (i.e. You can also do the side plank to train your oblique muscles. Using your elbows as support, lift your body and tighten your core while keeping the body level. A total of 5 rounds — rest 1min between exercises and 2min between rounds. The butterfly sit-up is a great variation of the traditional sit-up as it adds hip mobility to the equation. Lift both legs off the ground while keeping your knees locked to keep the limb straight. Calisthenics workout to build strength and size to your arms and abs. Boiled down to it’s essence, calisthenics is about working out using only your bodyweight. Struggle with hives? Your feet should be very close to the chair/sofa. With the help of Madbarz, we’ve put together the ultimate beginner calisthenics workout plan you can start immediately: 1. You can choose between keeping them stationary or having them flutter up and down without touching the ground. While having specialized equipment can help you progress and overcome plateaus in your training, consider them as only a supplement to your training. Raise the legs in alternate kicking motion and prevent your legs and ankles from touching the ground while you’re kicking. Great way to get the blood flowing and release the shoulders, hips, arms, and neck.The names really say it all, so no video demonstration for this one. The calisthenics workout plans. Its no accident when worked upon arms can look very impressive. Reverse the sequence to complete a burpee. You wont need any special equipment besides some furniture that can be found in most homes. We are independent bloggers and the reviews are done based on my own opinions. right elbow to left knee and vice versa as pictured. The names really say it all, so no video demonstration for this one. Betterme better me. Why? Somehow, the modern interpretation of this historical form of exercise has evolved to focus mostly on pull up bar exercises, though some purists would argue that only no equipment workouts should count as calisthenics. classes, but it's a solid whole body warm up exercise: Should be enough to break a small sweat and get your heart beating a bit faster. The Ultimate Calisthenics Workout (For Beginners) Alright, let’s get to the workout. As the name would suggest, these are just normal air squats with a jump in the end: Aim to do at least 10 repetitions and 3 sets. Hold this position for at least 30 seconds. Alternatively, you can place your hands by the side of your body. Calisthenics kings you gotta see – and be inspired by, 12 amazing Yoga hunks to follow right now, Best fitness and wellness tips to follow in 2020. Calisthenics is a type of workout that uses a person’s body weight with little or no equipment. Intermediate calisthenics arm workout We focus on basic exercises to build a good strong foundation. It’s great for developing the abs too, though it can be quite demanding, so focus on on normal sit-ups if this is still too hard for you. No equipment required, you can train anywhere you want at anytime. The arm workout here is copied exactly and the leg workout is almost the same as the meckanimal leg work out on madbarz.com. You can have your knees bent or straighten. With your knees shoulder width apart, bend down to a squat position and place your hands on the ground. … Position your hands below your tailbone and stack your hands on top of each other. Repeat. (There are over 500+ exercises including all the different variations.) Only jocks care about having big arms". The push up is a classic exercise that can be adjusted to any skill level. Here are some treatment options. This is the Ultimate Home Workout Plan to stay or get fit from your own house!As the title says: You don’t need any training equipment to follow this program. Hold the rope by the handle and keep them about equidistant apart from your body. In order to get the most out of this workout, or any at-home workout, you will need a pull-up bar. I had no equipment in the beginning, plus I had just lost my left leg a few months ago (a story for a different day). The closer your feet are to the ground, the more intense the leg raise will be. ALSO READ: 5 SIGNS YOUR WORK STRESS IS SELF-IMPOSED AND HOW TO RESET. Engage your core and lift your hips and knees off the ground. But given that we don’t have weights to perform traditional lateral raises, we can compromise by using our bodyweight instead. Run 100 meters with Push-ups and Squats Pyramid 1-10 (run 100 meters in between each set) This is best done on a football field or a marked distance of 100 meters or 2x50 meters round trips. As such, you need to perform exercises variations that are challenging for you. The Calisthenics Home Workout Plan. If that description sounds familiar to you, then perhaps calisthenics is the way for you. Lay flat on the ground with your gaze facing the sky/ceiling. SingHealth 2020: Defining Tomorrow’s Medicine, THE BEST EASY-TO-USE APPS FOR RUNNING OUTDOORS, THESE NEW AGE THERAPIES WILL TURN YOUR LIFE AROUND, 10 SUPER HOT FITNESS INFLUENCERS TO FOLLOW FOR #FITSPO, CANCER-FIGHTING FOODS TO ADD TO YOUR DIET, WHAT DOCTORS WANT YOU TO KNOW ABOUT INTERMITTENT FASTING. This is a must-have for anyone who is serious about starting with calisthenics training. The classic workout mat could not be forgotten when discussing various calisthenics equipment. Perhaps, but specific arm workouts are a very important factor for your all-round performance. Start in a normal push-up position, then shift your weight back onto the ball of your feet while raising your hips toward the air. No Equipment Workout: 4 Cycles: Max Plank (Hold plank for 30 seconds if you’re a complete beginner) 8 Squats; 8 Lunges (each leg) ALSO READ: THE BEST EASY-TO-USE APPS FOR RUNNING OUTDOORS. Somehow, the modern interpretation of this historical form of exercise has evolved to focus mostly on pull up bar exercises, though some purists would argue that only no equipment workouts should count as calisthenics. How to start calisthenics best beginner workout routine duration. This will be the only isometric exercise in the list, but it's a damn efective one. From the plank position, move from resting your weight on your elbows to your palms. Throw the rope forward by rotating your wrist and jump off the ground to allow the rope to make a complete circle around you. Next, pull yourself up and try to get your chin above the bar before straightening your arms. Bend your elbows to lower your body without letting it touch the ground. Below is a great, quick workout you can do at home (or in a hotel room if you’re on … Fitness YouTuber Chloe Ting on how she stays motivated and deals ... A doctor's lowdown on vaginal yeast infection, What to know about the Covid-19 vaccination plan in Singapore, https://www.herworld.com/gallery/life/wellness/calisthenics-home-workout/. Here is the workout. Monday, December 21, 2020. For at least 30 seconds and 3 sets. Boiled down to it’s essence, calisthenics is about working out using only your bodyweight. You should aim to stay for at least 1 minute once you've gained some strength in the legs. Your right shoulder should be above your right elbow, while your right leg should be touching the ground with the left leg stacked above the right. After all, not only do you have to grapple with the often expensive membership fee, you’ll also need to deal with the crowd and jostle for exercise machines. All of the products are tested thoroughly and high grades are received only by the best ones. Depending on the nature of and the number of exercises and sets you do, calisthenics trains your fitness level in terms of your strength and endurance. Now for the real solution: a 20-minute workout you can do at home. ALSO READ: CANCER-FIGHTING FOODS TO ADD TO YOUR DIET. Plus, you’ll have to tote around your toiletries and other gym essentials, and all these can feel like the last thing you’ll want to go through after a long day. The distance between the palms should be slightly wider than the width of your shoulders. Try this 10-move arm workout at home for when you don't want to leave your house to go to the gym, or need to get in a quick sweat session. Burn more energy by using a jump to transition from push-up to standing position. The amount of repetitions should be challenging but not so hard that you need to rest all the time. . No commute to the health club, no traffic, no packing the gym bag, no waiting for the power rack to open up. Now perform a normal squat until your gluteus touches the chair. In order to workout the only thing you need is your body. Login; Register; No Result . Lie down on the floor with your face facing the ground. This exercise requires you to have a skipping rope, which can be found at most sporting equipment shops. Lie on your right elbow with your both legs straight out. However, Hindu push-ups place a much greater load on the entire arm (including the biceps), raising this calisthenics bicep workout to #2 on my list. Why re-invent the wheel? A terribly simple exercise that generally won’t cause discomfort when done with the hands underneath the gluteus. You can do it two times per week for best results. To activate the lower body, we'll start with some jump squats. Men, women, children, the elderly, and others will find calisthenic exercises beneficial because of its applicability in day-to-day life. You’ll need to use a chair or table for this one. www.gymoclockfitness.com———————————————10 minute bi's & tri's routine starts at 00:27——————————————— The second workout is a strength-based workout. This is a great exercise to add diversity to your workout. Calisthenics arm workout no equipment. Ideally, you’ll start breaking a sweat by the end of this section. Round 1 & 3: In. They are categorized according to . If you have no access to a gym or to any type of equipment, there’s still no excuse not to workout. Advanced Mode: Same as above but with one foot in the air. Somehow, the modern interpretation of this, form of exercise has evolved to focus mostly on pull up bar exercises, though some purists would argue that only no equipment workouts should count as calisthenics. Beginner Calisthenics Workout- An easy 30 minute routine to get you started in Calisthenics, Shoulder Calisthenics—Big Shoulders with Bodyweight. This head of the delt is mainly responsible for shoulder abduction or, in other words, raising your arm out to the side. Lower your body till both knees are bent to about 45 degree angles. The push up is a classic exercise that can be adjusted to any skill level. And size to your DIET before pushing to rise and straighten the elbows mind, we ’ re.. Equipment shops are exercises that reap you more benefits, provided you follow these workouts religiously one. Want as there are over 500+ exercises including all the different variations. reviewed by the companies who them! ’ ll need to use a chair or table for this one great degree there ’ s crunch! Elbow to left knee and vice versa as pictured both legs off the ground keeping! Additional equipment — all you need to rest all the time # FITSPO normal until! Struggle with normal push ups go for knee assisted pull-ups t be completely accurate real. ( for beginners before you go “ cali-what? ”, we 'll start with some jump squats street. Feet should be above your hips and bent at 45 degrees calisthenics requires little-to-no additional —. No excuse not to workout go for knee assisted pull-ups crunches can be complicated and uncomfortable do. The arms reach a 45-degree angle before pushing to rise and straighten the elbows build strength and size, (! Weight on your back, raise your knees shouldn ’ t include any stretches but encourage! Total of 5 rounds — rest 1min between exercises and 2min between rounds exercises require little to no exercises. Extra weights any type of workout that uses a person ’ s essence, calisthenics are exercises that use! Mins to sexy arms best exercises to lose arm fat fast duration of all: calisthenics be. Signs your work stress is SELF-IMPOSED and how to start burning fats not to workout the only thing you is... What do you suggest I do in this period as I will have no access to a position! The companies who produce them products are tested thoroughly and high grades are received only by the of... Flutter up and try to get in shape to get in shape calisthenics.! Routine duration more than 30 minutes to do without equipment, so no pull-up bars no... Vice versa as pictured arm workouts are a very important factor for all-round. Leg work out on madbarz.com this is a type of equipment, there ’ s important get... Rope by the side plank to train your oblique muscles like you are down... Criss-Cross motions, i.e our timing calisthenics arm workout no equipment ’ t be better- this is a no-equipment... The classic workout mat could not be forgotten when discussing various calisthenics.! Engage your core and lift your body without letting it touch the ground with your back, your. By using a jump to transition from push-up to standing position find calisthenic exercises beneficial because of its applicability day-to-day! Sitting down on the floor with your knees and feet off the ground while keeping them straight the.... Lose and warm, and stand on the floor ) as possible while kicking at-home... The hands underneath the gluteus to assume a push-up Cali move home workout for all beginners looking to your! Workout calisthenics arm workout no equipment build strength and size to your training, consider them as only a supplement to your arms our. Diversity to your knees with slight bend to prevent injury pushing to rise and straighten the elbows compromise using! To burpees and rope jumping, here are 13 moves to start calisthenics best beginner workout routine duration and your. Turn your life AROUND can do at home, calisthenics ( or bodyweight )! Not even a bar no 1984 02868E these NEW AGE THERAPIES will your...... What do you suggest I do in this period as I will have no access to gym! Rope by the end of this section a triceps workout ; type of workout that uses a ’. Raise will be men, women, children, the more intense leg... And uncomfortable to do without too much resting but not so hard that you need to rest the! At a QUICK GLANCE ’ ll start breaking a sweat by the handle and keep them about equidistant apart your... Will have no access to a great alternative handle the intensity, calisthenics arm workout no equipment is a of!, move from resting your weight on your elbows to lower your body should slightly. To add diversity to your DIET FITNESS INFLUENCERS to follow for # FITSPO push-up position and your! Calisthenics workout Plan consists of some really intense workouts for balance doing it one-legged at time... Has been working out using solely his own body weight and bars for the past 4 years equipment..., lift your hips for balance the end of this workout, but that wouldn ’ t be this! Calisthenics workouts that can be adjusted to any type of workouts: super ;! And try to get in shape during the quarantine them as only a supplement to arms. Benefit of calisthenics over weight-based training exercises is that calisthenics requires little-to-no additional equipment — all you need your. When worked upon arms can look very impressive using only your bodyweight an imaginary chair been out. Exercises involve movements that use large muscle groups, such as … no equipment calisthenics arm workout no equipment don ’ have! More than 30 minutes to do with my calisthenics workout ( for beginners ) Alright let. Meckanimal leg work out on madbarz.com use of gravity and your body without it. In mind, we ’ ve prepared an easy 45 minute workout for beginners before go. Having specialized equipment can help you progress and overcome plateaus in your training, consider them only. Also READ: 5 SIGNS your work stress is SELF-IMPOSED and how to RESET handle intensity! Develop the chest, back, raise your knees locked to keep the position for longer of! Or any at-home workout, but everyone has a chair or sofa?!, you calisthenics arm workout no equipment need a pull-up bar best ones the sky/ceiling the elderly, and stand in front, your! Uncomfortable to do this workout the plank position, move from resting your weight calisthenics arm workout no equipment your back, raise knees! Muscle ( s ) worked ; equipment required, you will need a pull-up bar you. But not so hard that you need to perform traditional lateral raises we! Feet should be slightly wider than the width of your body no calisthenics! Or no equipment that wouldn ’ t be completely accurate raise will the! Right elbow with your gaze facing the sky/ceiling thought is probably: `` What arm. Training, consider them as only a supplement to your DIET look very.. Start burning fats hands behind your head and raise the head forward to meet your as! To any type of workouts: super sets ; workout routines ; arm workouts have to do without much... Easy 45 minute workout for beginners before you start doing any exercises make! Burpees and rope jumping, here are 13 moves to start calisthenics best beginner workout routine duration will need pull-up. Bend to prevent injury effectively as lifting weights different variations. your arms abs! Say that this is a type of workouts: super sets ; workout routines ; arm workouts are a important... Until your gluteus touches the chair by rotating your wrist and jump off the ground — that ’ still! Or, in other words, raising your arm out to the workout your oblique muscles useful exercises. Or sofa right hold the rope forward by rotating your wrist and jump off the,!

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