盗墓笔记,好看的玄幻小说,盗墓笔记全集

6 ???????? ?????? ?????????

???????? ?????? ????????? # 1: ??????

???????? ?????? ????????? # 2: ??????

???????? ?????? ????????? # 3: ?????

???????? ?????? ????????? # 4: ???????

???????? ?????? ????????? # 5: ????

???????? ?????? ????????? # 6: ????????

??????? ?????????? ??? ????? ???????? ???????? - ??????????? ????? ????????? ???? ?????? ???????????? ????? ??????.
????? ???????? ? ?????? ??????? ???????? ????? ???????? ?????? ?????????:

1. ??????
2. ??????
3. ?????
4. ???????
5. ????
6. ????????

??????????? ????? ????? ?????? ????? ?????? ?????? ????? ?????????????????? ?????? ????? ????????????? ?? ?????????????? ?????? ??????.

??????? ? ????? ???????? ??????????? ??????????? ???????? ? ????? ????? ?????????? ??????????? ???? ???????? ??????? ???????? ?????? ?????? ????????? ?????.
??????? ????? ???? ??? ????? ????? ????? ????? ?????? ? ????? ????????? ?????????? ? ???????? ????? ??????? ? ????? ??????????? ? ???? ???????? ????? ????? ?????.

???? ??? ???????? ? ?????? ??????? ????? ??????? ?????? ????? ??????????? ??? ???????? ??????. ????? ??????????? ? ??? ??? ??????? ?????? ??????????? ???????? ????? ?????? ? ?????? ???????????? ???? ?? ???-???????????? ?????? ?????? ???????? ?????? ?????? ?????.

??????? ? ???????? ????? ???????? ????? ??? ?????? ??????????? ????????????? ???????? ????????? ? ?????? ?? ???????? ???????? ???????? ??????? ????????? ??????. ?? ????? ??? ?????? ??????????? ????????????? ???????? ? ???????????? ????? ?????? ????????????? ????? ???????? ?????????? ??????. ???????? ???????? ? ??????? ????? ?????????????? ?????? ??????????????? ????? ????? ????? ? ????? ??? ??? ?????? ???? ???????? ????? ?? ????? ?????? ? ?????? ?? ???????????? ???????????? ?????? ? ?????? ????????????? ???? ????????????? ???????????? ?????.

???????? ?????? ????????? # 1: ??????

????????? ???????? ??????? ?????? ??????? ???? ?pec? ????????. ???????? ????????? ???????? ?????? ????? ??????? ?????? ?????. ????? ??? ????? ??????????? ?????????????? ???? ? ?????? ??????? ??????????? ??????? ?????? ????????? ???????????.
pectoralis-major

????? ??????? ??? ??? ??????? ??? ? ???? ?????? ???????? ????? ????? ??????????? ?????? ???.

???????? ????????? ??? ????? ?? ??????? ?????????????? ? ???????? ???? ??????????? ???????? ??????????? ?????????????? ??? ??????? ???.

?? ???? ????? ??????

????? ????????? ??????? ?????????? ??? ?????? ?????? ??????? ? ????? ?? ???????? ???????? ???????? ?????? ? ??? ???????? ??? ???? ??????? ????????? ??????????????.

????? ????????? ?????? ?? ??????? ???????? ??? ?????? ?????? ??????? ? ????? ?? ????? ?????? ???????? ??????? ?????? ? ???????? ??? ????????? ??????????.

???? ? ????? ??? ????? ? ??????? ? ????? ?????????? ???????? ???????? ??????????? ???????? ? ?????? ???????? ?????? ????????? ?????:

?????? ???????? ???????? ?????
???????? ???????? ?????
?????? ?????? ???????? ?????
??????? ???????? ?????
??????????? ?????
?????? ????? ???????? ?????
?Dips

??????: ?????? ??????? ????? ????? ???? ??????? - ??? ????? ?? ??? ?????????? ?????? ?????? ????? ? ???????????? ???????? ??? ??? ????? ??????? ????? ??? ????? ??????? ????? ?????? ??????? ???????? ???????????? ?????.

?????? ????????? # 2: ??????

???????? ??? ??????? ?????? ????????? ?? ??? ???????? ?????????? ???????? ???????? ?????? ??? ??????:

? Trapezius

????????????? ????????????? ????????? ??????.

? Rhomboids

???????? ????????????? ????? ???????? ??????????? ????? ??????????????.

? Latissimus dorsi

???????? ???????? ??????????? ?????????? ?????? ????? ????? ????? ??????.

Erector spinae

???????? ???????????? ????????????? ???????? ??????? ? ??? ??????????? ?????? - ????????????? ????? ?? ??? ????????.

??? ? ????? ? ??????????? ????? ????????? ???????? ???????? ????? ???????????? ??????? ??? ?????????? ??????? ??????????? ??? ????? ???????????? ????.
????? ?? ?????? ????????? ????? ? ???????? ??? ???????????? ?????????? ???????? ????????:

?Barbell deadlift
?Sumo deadlift
?Trap-bar deadlift
?Lat pulldown
?????????? ?????? ???
?Pullup
?Chinup
?Dumbbell row
?????? ???

??????: ???????? ??? ??? ????????? ?????? ?????? ????? ? ??????? ????????????????? ??? ????? ??????????? ??????? ?????????? ?? ??? ?????? ????????????? ??? ?????? ??????.

?????? ????????? # 3: ?????

??? ????????? ??? ????????? ?????? ??????:

? Biceps brachii

? Biceps brachialis

? Triceps

? ?????

??? ????? ????? ? ???????? ? ????? ??????? ?? ????? ??? ????? ????? ???????????? ?????? ??????. ??? ????? ????? ?? ?????????? ???????????? ??? ????? ???????? ?????????? ??? ?????? ????????? ????? ? ????? ??????? ??????? ???????? ????????? ?????? ???.

???? ? ????? ??? ?????? ????? ? ????? ??? ? ??? ?????? ?? ??????????? ??????????? ???????? ? ??????? ?????? ??? ???????? ???????? ????????? ?????:

?Barbell curl
?Dumbbell curl
?EZ-bar curl
???? ?????? ???????
?Triceps ????? (???????? ???? ????? ?????? ?????)
?Dips
?Triceps ????? ????? (?????? ???? ??????)
??????????? ?????
?Chinups
?Pullups

?????? ????????? # 4: ???????

??????? ???????? ??? ??????????? ??? ??? ????????? ?????? ??????.??????????? ??? ???????:

? ???????? ????? (?????)

? ??? ????? (?????????)

? ????? ????? (?????)

???????? ????????? ???????? ????? ?????? ????????????? ????????????? ????? ??????????? ? ??????? ????? ? ???? ?? ????? ?????.

????? ??? ?????????? ???? ?? ???????????? ????? ?????????? ????? ???????? ?????? ?????? ? ????? ????? ??????????? ????? ????? ????????????? ?????? ?????? ? ?????? ????? ????? ?? ???????? ??????????? ?????? ? ?????? ?? ????? ??????????? ?????? ??????. .

???????? ???? ?????? ???????? ????????? ???????? ? ????? ??????????? ????????????? ? ??????????? ?????????? ?????????? ??????????????. ??????? ? ????? ???????? ????? ???????? ???????? ????????? ??? ????????? ???????? ????????? ?????? ????????? ? ????? ??? ??????? ??????? ??????? ????? ?????? ?????????.

?? ????????? ??? ?????????? ????????? ???????? ???????? ?????? ????? ? ????? ???????? ???? ??????? ????? ? ?? ?????????? ??????.

??????? ???????? ??? ?? ????? ????? ??? ??? ???????? ?????? ? ????? ?????? ?????? ????????? ????? ?????? ????? ??????????? ? ?????? ?????? ?????? ??????? ?????? ????????.

???????? ???????? ? ?????? ?????? ????? ????? deltoid ????????? ???????? ???????????????? ? ???????? ??? ??????? ????? ?? ????? ?????????? ????? ??????? ????? ????????? ??????? ?????????? ??? ?????? ????? ?????.

????? ??? ????????????? ??? ?????????? ????????? ???????? ??????????? ???????? ? ????????? ?????? ?????? ???????????? ???????? ????????:

??????? ????? ??????? ????????
??????? ????? ????? ????????
??????? ???
?Dumbbell ???
??????? ????????
?????? ???????? ?????
????????? ?????

??????: ??????? ????? ? ??? ?? ????????? ??????????? ?????? ?????? ? ???????????????? ??? ???????? ????????? ?????? ? ??? ????? ????? ????? ????????? ?????????? ??? ?????? ????????? ???????? ?????.

?????? ????????? # 5: ????

?????? ???????? ????? ??? ????? ???????? ?????? ??????? ?????? ??????:

Quadriceps

The hamstrings

? ?????

???????? ????? ????????? ?????????? ??????? ??? ????? ??????? ? ?????????? ????? ????????? ????????? ?? ?????? ?????????????. ?? ?????? ?????????????? ??? ?????? ?????????? ??????? ???????? ??? ????? ????????????? ?????.

Quad

??? ???? ?????????? ????? ?????????? ??? ??? ??????:

? ??? ?????? ??? ?????

The vastus medialis

? ??? ?????? ??????????

? ??? ????? ???????

??? ???? ???????? ??????? ????? ????? ????????? ?? ????? ?????????.

???? ? ??? ???? ?????? ???????? ??????????? ???????? ???????? ??????? (?????????? ?????) ????? ????? ? ????? ???????? ???????? ??????????? ??????? (?????????? ??????) ????? ??????.

??? ???? ????? ???????? ???????? ? ????? ?????? ????????? ?????? ??????.

????????????? ? ??? ???????????? ??? ????? ??? ??? ??????? ??????? ??????? ????? ????? ? ??????? ?????? ???????? ?????????? ??? ?????? ??????.

????? ???????????? ??????????? ???????? ? ?????? ???????? ?????? ????????? ?????:

??????? ????? ????????
??????? ????? ????????
?Dumbbell lunge
?Leg press
?????????? ??????? ?????

The Hamstrings

???????? ?????????? ????? ?????????? ??? ?????? ????:

? Semitendinosus

? Semimembranosus

? Biceps femoris

????? ????? ???????? ??????? ????? ? ????? ?????? ????? ???????? ?????? ???????? ?????? ? ????? ????? ???????? ?? ??????? ???????? ???????? ???????????? ????? ?????????.????? ???????? ?????????? ??????????? ????? ????? ?????? ????? ??????? ???? ??????? ?????????.????? ??????? ?????????????? ???? ? ???????? ??????? ????????? ??? ???????? ???????????? ???? ????? ??????.

?????????? ?????????? ????????? ?????? ??????? ? ????? ????? ?????? ??? ?? ???????? ?????? ? ?? ??????? ????? ?? ????? ??????? ?????? ??????????????? ????? ?????? ? ?? ?????? ??????? ?????? ? ????????? ??????? ????????????.

?????? ????????? ???????? ??????????? ?????? ??? ????? ???? ????? ???. ???????? ?????????? ???????? ??????? ? ?????????? ??????? ??????????? ??????. ??????? ??????? ?????? ????? ??????????? ???????? ???????? ?????? ?????? ??? ??????.

????? ??????????????? ??? ??? ???????? ???????? ??????????? ???????? ? ???????????? ????????? ?????? ?????????? ?????????????????:

?Barbell deadlift
?Sumo deadlift
?Romanian deadlift
?Hamstring curl machine
??????? ??????? ??????
?Glute-ham raise machine

The Glutes

????? ??????? ???? ??????? ??? ??? ?????????? ?????? ??????:

The gluteus maximus

The gluteus minimus

The gluteus medius

???????? ??? ??? ?????????? ????????? ??????????? ????????????? ?? ????? ? ?????? ???????? ???????????? ??? ????? ??????? ????? ??? ????????.

?????? ????? ????????? ?????? ????? ???-???-???????

????? ????? ? ????? ??????? ??????????? ??????? ????? ???????? ? ????????? ????? ??????? ?????? ???????????? ?????? ??? ? ????? ?? ??????? ????? ???????????? ????? ????????.

????? ??????????? ??????????? ???????? ? ?????? ????????? ?????:

?Barbell deadlift
?Sumo deadlift
?Romanian deadlift
?????? ???????? / ????? ??????
?Barbell Hip Press
?Barbell squats

??????: ?????? ???????? ????? ??? ???? ? ???????? ?? ???????? ?????? ?????? ? ??? ?? ?????? ????????????? ??????????? ????????? ???????? ??????????? ???????? ? ?????????? ?????????? ?? ???-??????????? ??? ?????? ????? ??????????.