?????? ???? ???? ???????? 6
?????? ???? ???? ??????? #1: ????
?????? ???? ???? ??????? #2: ????
?????? ???? ???? ??????? #3: ????
?????? ???? ???? ??????? #4: ??????
?????? ???? ???? ??????? #5: ?????
?????? ???? ???? ??????? #6: ???????
"???? ???? ?????????" ??? ?????? ?? ???? ??? ??????? - ??? ?????? ???? ???? ???? ??????? ???? ?????? ???? ????.
?? ?????? ??? ???, ?? ?????? ???? ?? ???? ?????? ???? ???? ???????? ??:
1. ????
2. ????
3. ????
4. ??????
5. ?????
6. ???????
?????? ????? ???? ???? ???? ???? ????? ???? ?????? ???????? ??? ?????? ???????? ?????? ?? ??????? ?????? ?????? ??.
???????? ??????, ??? ??? ????? ???????? ?????? ?????? ???, ?? ???????? ???? ???????? ????????? ?? ?? ??????? ????????? ?????? ???? ???????? ???? ?? ?????.
?????? ?????? ?????? ?????? ????? ??? ?????????, ????? ?? ????????? ???? ??????, ?? ???????? ???? ??? ?????? ?? ????? ???? ??? ?? ??, ??????? ??????? ??????? ??? ?????????.
????? ???, ???? ?? ?????? ???? ??? ???? ???? ?????? ????? ??? ?????? ???? ????. ????? ???? ???????, ??? ??????????? ???? ???? ???????? ?????? ???? ???? ????, ???? ???? ???????? ?????? ?? ???????? ???? ?????? ?????? ?????? ????? ??? ?????.
? ??????, ??? ????? ?? ??????? ???? ???? ???????? ?? ?????? ????????, ???????, ?????? ??????? ?? ????????????? ???????? ??????? ??? ?? ?????. ??? ??????? ???? ???? ???????? ?? ?????? ???????? ??????? ???? ???? ???? ???????? ?????? ?????? ?? ?????. ???? ?????, ??? ?????? ?????????? ????? ?????? ?????? ???????? ???? ????? ???? ???, ???? ???? ???????????? ?? ????? ?????? ????? ???? ???? ???? ?? ??????? ???? ???????? ?????? ????? ???? ?? ??? ??? ???? ???? ???????? ???? ????????? ?? ???? ????? ?????.
?????? ???? ???? ??????? #1: ????
????? ??????? ???? ???? ????? pectoralis major ????? "pec" ????? ?. ?????? ?????? ????? ????? ???? ??? ?????? ????? ???????. ???? ?????, ??????? ???? ???? ???? ???? ???, ????? ???? ?????? ????? ??????? ??? ?????? ???????? ???.
???? ?????? ??? “???????” ?? ???? ???? ????? ?????????? ??????? ?? ????? ??.
??? ??? ??? ???????? ?? ?? ??? ??? ??? ?????????????? ?????????? ?? ??? ?????? ??? ??? ??? ??? ??? ??????????? ?????????? ??.
??? ?????? ????? ????
????? ?? ??????????? ?????? ???? ???????? ???? ???? ???? ????????? ????? ????? ?????? ?? ????????, ?????? ?? ????? ?????????????? ???????? ??????? ????.
????? ?? ?????????-?????? ???? ???????? ???? ???? ????? ??? ???? ?? ???? ??????? ?????? ?? ???????? ???? ??????????? ???????? ??????? ????.
?? ????, ??? ????????, ??????????, ?????? ???????? ?? ?????? ?????? ?????? ?????? ???, ??? ?????? ???? ??????? ?????? ?????? ???? ?????? ?????? ??:
?????? ?????? ???? ??????????
???? ?????? ???? ??????????
?????? ?????? ???? ??????????
???? ?????? ???? ??????????
?????-??????? ???? ?????????
??????????-???????? ???? ??????????
???????
???????: ????? ???? ???? ????? ??????? ??????? ??, ??????? "?????" - sternocostal ?? clavicular ???????, ?? ???? ???? ?????? ????? ????? ???? ????? ???? ????? ?? ????? ??????? ?????? ?? ?????.
?
???? ???? ??????? #2: ????
????????? ???? ?????? ????? ???? ???? ??? ?? ???, ??? ?????? ?????? ?????? ???? ?????? ?????? ?????:
? Trapezius
??? ????? ??? ???? ?? ??? ??? ?????? ????? ??????? ????.
? ??????????
rhomboids ??? ???? ?? ???? ??????? ???????? ??? ?????? ?????? ?????? ????.
? Latissimus dorsi
??????? ???? ?????? ?????? ?????? ??? ??? ?? ??? ??????? ??????? ????.
? Erector spinae
???? ?? ???? ???????? ??????? ??? ???? ?? ??? ??? ???? ?? ???? ???????? ??????????? ?? ??? ?? ??????? ??? ?? ?????? ???? - ??? ???? ?? ??? ??????? ?? ?????? ??? ????.
??????, ??, ???????? ?? ?????? ???????? ????? ??? ????? "?????" ??? "?????" ????? ??? ???? ???? ???????.
?? ??? ?????? ???, ??? ?????? ????? ??????? ?????? ?????? ???? ?????? ?????? ??:
??????? ??????????
????? ??????????
?Trap-bar deadlift
?Lat pulldown
???? ????? ?????
?Pullup
???????
??????? ?????
??????? ?????
???????: ??? ?????? ????? ???? ???? ??????? ???? ??? ???, ??? ?????? ????? ???? ???? ?????????? ?????? ??????????, ???? ????????? ?? ?????? ????? ???? ????? ?? ????? ???? ?????? ??.
?
???? ???? ??????? # 3: ????
????? ??????? ?????? ???? ???? ??????? ??????? ??:
? Biceps brachii
? Biceps brachialis
? ???????????
? ???
????? ???? ????? ????????, ????????????, ??? ???? ???? ?? ???? ???? ???? ???? ??????????. ?? ?????? ?? ?????????? ?? ???? ??? ???????? ?????? ?? ?????, ????? ???????????? ??? ??? ??????? ??? ?????? ?????? ????.
???????, ??? ??? ?????? ?? ??? ??????, ?????????? ?? ??? ???????? ?????? ?????? ???, ?? ?????? ??? ???????? ?????? ?????? ???? ?? ?????:
?Barbell curl
?Dumbbell curl
?EZ-bar curl
????? ??? ???? ??????
????????????? ???????????? (?? ?? ??? ?????? ????)
???????
????????????? ????? ?????????? (????? ?? ???????????? ???)
?????-??????? ???? ?????????
????????
?Pullups
?
???? ???? ??????? # 4: ??????
??? ?????? ?????????? ??? ??????? ?????? ???? ???? ??????? ??????? ??.?????????? ?? ????? ??? ???:
? ??????? ???????? (???????)
? ????????? ???????? (???)
? ????? ???????? (?????)
?????????? ????? ?????? ?????? ?????? ??????, ?????? ?? ??????? ???? ?????? ??? ???? ???? ???????? ?????? ?????? ?.
????? ?????????? ???? ?? ????? ??? ??? ?????? ???? ??? ??? ?????? ??, ??????? ?????? ?????? ??? ??? ??????? ??? ??? ?????? ??, ?? ???? ?????? ?????? ?? ??? ?????? ??? ?????, ?????? ?? ??????? ???? ??????? ??? ??? ???????? ?????? ?????? ??. .
?????????? ?? ?????? ???? ????? ????????, ??????? ???? ??????? ???????? ?????????? ?????? ??? ?? ?????? ????? ?? ?????. ???????? ???, ????? ???????????? ????? ??? ????? ??? ????????? ?????????? ??????? ?????? ??? ???, ?????? ??????? ????? ?????????? ?????? ???? ????????? ???? ??? ???? ?????????? ?????? ????.
??? ???? ?????? ????? ???? ?????? ????? ??? ?????? ??, ???? ????????? ??? ????? ?????? ????????? ?? ??? ???? ????? ??????.
???? ????, ????????? ?? ????? ?????? ??? ???????? ??? ?????? ????? ????? ???????? ?????? ??????? ?????????? ?????? ?????? ?? ??? ??? ???????? ???? ?????? ?????? ?????? ?? ?????? ??????.
???? ?????, ????? ??????? ????? ?????????? ????? ??? ?????????? ??? ?????? ??????, ??????? ??? ???? ?? ????? ?????? ???? ?????? ??? ???? ???????? ???????? ?????? ????? ????? ???????.
??? ??? ?????????? ?? ????? ???? ?????? ?????? ?????? ???, ??? ?????? ?????? ??????? ?????? ?????? ???? ?????? ?????? ??:
??????? ?????? ?????? ??? ???
??????? ????? ?????? ??? ???
??????? ????
??????? ????
?????? ??????????
?????? ???? ??????????
????????? ???? ??????????
???????: ?????? ???????, ???? ?? ????? ??????? ????? ??????? ??, ????, ?????????? ??????? ???? ??? ???????? ????? ???? ?????? ??? ??????? ?????? ????? ?????? ??.
?
???? ???? ??????? #5: ?????
????? ?? ??? ???? ?????? ???? ???? ???????? ?????????? ??????? ??:
? quadriceps
? ????????
? ????????
???? ??????? ???? ????? ? ????? ?????? ???? ????? ?????? ????? ???? ?? ??? ???? ???????? ????. ??? ??? ??? ???? ???? ???????? ????? ??????? ??? ?????? ?????? ?? ?????.
Quads
quadriceps ??? ??? ????? ??????? ??? ????? ???? ???? ???? ????????.
? ??????? ?????????
? The vastus medialis
? ????? ???????
? rectus femoris
quadriceps ?????? ???? ?????? ?? ????? ?????? ??? ??? ????.
?????, quadriceps ???????? ????? ????? ???? ??????? ??? ?????? ???????? ??? ?? (????? ?????) ?? ?????? ????? ??????? ??? ???? ???????? (????? ?????? ?????) ??? ???.
quadriceps ?????? ?????? ?? ???, ????? ????? ??? ?????.
??? ????? ?????, ??? ?? ???? ???? quad ??????? ???? ???? Combo ??????? ?? ??? ???? ???? ?????? ?? ?????? ????? ?????? ??.
??? ??? quads ????? ?????? ?????? ???, ?? ?????? ????? ?????? ?????? ???? ?? ?????:
?Barbell back squat
??????? ??????? squat
??????? ??????
?????? ?????
???????????? ???? squat
??? Hamstrings
???????????? ??? ??? ????? ?????? ??? ???? ???? ???? ?????????.
? ???????????????
? Semimembranosus
? Biceps femoris
?? hamstring curls ??? ??? ?????? ?????? ????? ????????, hip thrust ?? deadlift ???? ???????????? ????? ???? ???????? hamstrings ??? ??????? ????.??????? ???????? ? ??? ??? ??? ??????? ???? "????" ?? ????? ????? ???? ??.???? ?????, ?????? ???? ???, ???? ???? ?????? ??? ??????? ?????? ?????? ???? ?? ???? ???? ????? ????.
quads ???? ???????? ??? ????? ??? ????? ?? ??? ???? ????? ???? ?? ??? ?????? ????? ??????? ?? ????? ??? ???? ???? ?????????????? ??? ?? ???? ??? ?? ????? ??????? ????? ??? ????? ???? ?????? ???? ????.
???? ?? ????? ?????? ???? squats ??? hamstrings ????? ????. squats hamstrings ??????? ?? ???, quads ???? ??? ????. ????????? ???????? ?? ???? ???? squats ????? ???? ??? ?????????? ????? ??.
??? ??? hamstrings ????? ??? ?????? ?????? ?????? ???, ??? ?????? ???????? ?????? ?????? ???? ?????? ?????? ??:
??????? ??????????
????? ??????????
??????????? ??????????
?Hamstring curl ???????
??????? ??? ???????
?Glute-ham ??? ?????? ???????
????????
????????? ???? ????, ?? "???????" ??? ??? ????? ???? ???? ??????? ??????? ??:
? ????????? ?????????
? ????????? ???????
? ????????? ???????
????? ??????? ???? ??? ????? ?????? ?????? ?? ?????????? ?? ???????? ???? ???????? ???? ??? ???????? ???????? ???????? ??????? ??????????? ??? ????.
????? ????, ?? ??? ??? ????? ???? ??? ?????? ?????? ???, ??? ?????? ???? ???? ??? ?????? ??? ?????? ???, ???? ?? ??? ???? ???????????? ??? ??????? ??? ??????.
??? ??? ???????? ????? ?????? ?????? ???, ?? ?????? ????? ?????? ?????? ???? ?? ?????:
??????? ??????????
????? ??????????
??????????? ??????????
?Glute lifter/Glute Isolate
??????? ???? ??????????
??????? squats
???????: ????? ??? ???? quadriceps, hamstrings ?? glutes ????? ??????? ?? ???, ????? ?????? ?? ???????? ????? ????? ???? ??? ???? ???? ???????? ??????? ??? ???????? ??? ???????? ?????? ?????? ??? ?????? ??? ??.
?
???? ???? ??????? #6: ????????
??????? ????? ???? ???? ??????? ??????? ??:
? ??????????????????
? ???????
????? ???? ????? gastrocnemius ?? soleus ???? ???? ????? ?? ???, ?? ?????? ?? ???? ?? ????? ??????? ???????? ???? ?????? ?? ?????.
??? ?? ???? ????? ??? ??????? ???????? ???????? ???????? ???, ????? ??? ?????? ???? ?????? ?????? ??? ?????:
? ?????? ??? ??????? ??????? ????????
? ?????? ????? ?????? ????? ??????
? ???? ?? ????? ??????? ?????? ????????
????? ??????? ??????? ????????
???? ????? ?????? ?? ????? ???? ?????
??? ????: ?????????-10-2022