???????? 6 ???????? ??????
Major Muscle Group # 1. ????????????
????? ???????? ?????. ??????????
Major Muscle Group # 3-?
??? 4 ???????? ???????? ?????. ????????
Major Muscle Group # 5. ?????
Major Muscle Group # 6. ???????
????????? ?????? -? ???? ??? ?, ??? ?????? ?, - ?? ????? ??????? ??? ??? ???????, ????? ???????? ?? ???????? ??????????:
??? ?????????????? ??, ???????? ??? ???????? ?????? ???? ? ????????????? ???????.
1-?: ????????????
2-?: ??????????
3: ????
4. ?????
5. ?????
6. ????????
???????? ??????????? ?????? ????? ?????? ? ??? ????? ??? ??????????? ?? ?????????? ??? ?????????????? ????????:
??????, ??? ????????? ?? ????????? ??? ????? ???????, ??? ???? ? ????? ??? ??????????? ??????? ?????? ?????????? ?????? ??? ???? ?????????? ?????? ???:
?????? ????? ??? ???? ????? ???????? ??? ???????? ?, ???? ??? ????????????????? ????????? ??, ???????? ???????????? ?? ???????? ????????????, ?????? ?? ????????? ???????? ??? ???????????? ?:
????? ??????, ??? ?????? ??? ?? ???????????? ??????? ????????? ?????????? ???, ???????? ?? ????????????: ????????, ????????????? ??????????? ???????????? ? ???????? ?????? ??????, ???????? ???? ???? ?? ???? ?????????????? ??? ???? ? ???? ??????? ??????:
????????, ??????????????? ???? ????? ??? ???????? ???????? ??????, ????????, ????? ?? ??????????? ?????? ??????? ????? ? ??????: ?????????????, ???????? ??? ??? ???????? ??????, ?????? ???? ???????? ?????? ????? ?? ??? ???????? ?????: ??????????????, ????????, ?? ?????? ?????? ????? ??? ?????????????? ????????, ???? ??, ???? ???? ? ???? ?? ??? ????? ????????????? ???????? ???? ??????? `???????? ????????????????????????? ??? ????????????? ?????????? ?????:
Major Muscle Group # 1. ????????????
???????????? ???????? ???????? ?? `Pecondious Major- ? ???? ??? ???????: ???????? ??????????? ???????? ????? ????? ?????? ?: ? ????????????? ??? ???????? ??? ????, ??????????????, ????????? ???????? ??????????? ?????? ???????????? ??? ????? ???????????:
??? ?????? ???? ???????? ??????? ??? ??? ????????, ????? ???????? ??????????? ?????? ?? ??????:
?? ?? ????????? ???, ??? ????? ? Sternum- ? ?? Ribcage- ? ??? ????? ????? ?? ???????????? ?????, ??? ??? ???????? ????? ? ??? ????? ?????:
????? ? ?? ???????:
??????????????????, ????? ???????? ?? ??????? ???????????? ?????, ?????? ???? ?? ?????? ?????????, ??????? ?? ???-???? ????? ??? ?????? ????:
??????????????????, ????? ?????????? ?? ??????? ??? ????????? ?? ????? ?????????????, ?????? ??? ?? ???????? ??????? ??????????? ???????, ??????? ?? ???? ????????????? ????:
????????, ??? ????????? ?? ????????? ???????, ???????, ??? ????????? ????????????, ????????? ?? ??????????? ??????? ???????????? ??????????????? ???.
????Flat Barbell Bench Press
????Inclin Barbell Bench Press
????Flat Dumbbell Bench Press
????Incline Dumbbell Bench Press
???????-??????????? ??????????? ??????
????????????-??????? ??????????? ??????
????????????
????????. ???????????? ???????? ???????? ?? ????? ??????????, ??? ????????.
?
???????? ????? # 2: ??????????
???? ????????, ????? ??????? ?? ????? ??? ????, ?? ?? ???? ?????? ??? ??????????? ????????? ???, ????????? ??.
? trapezius
??? ?????????? ??? ???????? ???????? ?? ??? ???? ????????:
? ??????????
Rhomboids- ? ???????????? ? ??? ???? ?????????? `????? ??????? ??? ?????????:
? LATISSIMUS DORSI
??????? ??? ????? ????? ???? ??? ?????? `??????? ??????????? ??????????? ?????:
? Erector Spinae
???????? erectors- ? ???????? ?????? ? ??? ????????? ?? ????? ?? ???? ???, ??? ???????????, ??? ???????? ?????? ?? ?????????? ?????:
???????? ????, ????, ????????? ???????? ???? ??? ??????? ????????? -?? ????????? ????????? ?????????? ???? ?:
??? ???? ??? ??????? ?, ??? ????????? ?? ??????????? ?????? ??????????????? ???, ???????? ??.
????Barbell Deadlift
????Sumo Deadift
??????????-??? Deadlift
???????????????
????????? ??????? ?????
?????????
????Chinup
????Dumbbell Row
????????
????????. ??? ????? ??????? ? ???? ??? ?????????, ?? ??????? ???????? ????????? ??????????????? ???????? ?? ??????????? ?? ?????????? ????????, ???????? ?? Barbell Deadlift- ?, Lat Pulldown- ? ?? Dumbbell ?????:
?
???????? ????? # 3: ????
????? ??????????? ???????? ? ???? ?????????.
? Biceps Brachii
? Biceps Brachialis
? Triceps
? ?????????????
????? ???????? ? ?????????????, ????????????, ???????????????, ?? ?? ???? ??? ???? ???????: ???? ???? ? ??????? ?? ???? ??????? ??????????? ???????????? ?? Triceps- ? ???, ???? ????????? ????????? ?? ????????????? ??????????? ???????:
????????, ??? ?????? ?? ??????? ?? ???????? ??? ????????????, Triceps- ? ?? ??????????????, ??? ??????? ?????????? ??????????????? ??? ???? ? ???????????.
????Barbell ???????
????Dumbbell Curl
????EZ-BAR CURL
????????? ??????
????Triceps PressDown (??????? ??? ????????? ???????)
????????????
????Triceps Overhead Press (???????? ??? ??????)
???????-??????????? ??????????? ??????
????Chinups
??????????
?
???????? ????? # 4: ????????
??? ?????? ???????? ?? ???? ???????? ?????????, ????? ?????? ?? ????? ??????????:??????????? ???? ?????? ????????? ??.
? ????? ??? (?????)
? ??????? ??? (?????)
? ????? ??? (??????)
??????????? ??????????? ???????????? ?? ?????? ??? ???????? ?????? ????????????? ?????, ???????? ?? ???-????, ?????? ?? ????????????:
????? Deltoid- ? ?????? ? ?????????? ?? ??????????? ????? ????? ??? ??????, ????? ??????? ?????? ?? ???-????? ?????, ???????? ?? ????? ??????? ?????????? ??? ???????:
??????? ??????? ???????? ??? ?????, ????? ?? ????? ??? ????????, ???? ???????? ??????????????? ? ??? ???????? ???????: ??????, ????????? ??????? ?????????? ????? ??? ??????? ??????? ?????, ??? ????? ????????????, ??????? barbell ????? ?????????? ????? ??? ?????? ??????? ?????, ??? ??????? ???????:
??? ??????? ? ??? ???????? ????? ???? ?????? ??????????, ???? ?? ??? ??????? ???? ?????, ??? ??????? ?????:
?????? ???? ????? ??????? ?? ?????? ??????? ????????? ?? ????, ???? ?? ????? ???????? ??? ?????????? ? ???????????? ??????????? ???????, ?? ?? ?? ?? ????????? ???????????? ?????????????? ??:
??????????????, ???????????? ??????????????? ?????? ?????? ?? ??????? ????? ????? ??????????? ??????????, ????? ???????? ?????????? ???? ? ??????? ?? ???? ????????? ??????????????, ????? ?????????? ??????? ?? ??? ??????? ?? ?????? ???????:
??? ??????????? ?? ????????? ??? ??????????? ????? ???? ??????, ????????? ?? ??????????? ???? ??????????????? ???, ???????? ??.
????Dumbbell Side Delt- ? ??????????? ?
????Dumbbell ?????? ????? ??????????? ?
????Barbell ??????
????Dumbbell ??????
???????????? ??????
???????????????? ???????
????Incline Bench Press
????????. ?????? ??????? ?? ?????? ?????? ?????? ???????, ???????? ?? ???????, ??????? ?, ?? ???? ???????? ?? ??????????????, ????? ??? ???????? ?????????????? ?? ????? ???? ??????, ??????????????, ??????? ???? ????????? ?????:
?
???????? ????? # 5: ?????
?????? ????? ???? ??????? ? ???????? ?? ???? ????? ???????.
? ??????????????
? hamstrings
? ???????
?????? ????? ???? ???? ?? ???? ? ?????? ??????????? ???????, ??? ?????????? ? ??????? `???????????? ?????? ??????????: ???????? ??? ??????? ?????????????? ???? ? ?????????? ????????????? ?????? ????????????????:
?????????????
Quadriceps- ? ??? ?????? ?????? ???? ??? ???????? ?? ???? ?.
? vastus lateralis
? Vastus Medialis
? Vastus Intermedius
? rectus femoris
Quadriceps- ? ?????? ???????? ? ??????? ???????????? ?? ?????? ?????? ?????:
?????? ??, Quadriceps- ? ??????????????? ?????????? ?????? ?????? ?? ????????? ????? (?????? ??????) ?? ???????? ???? ?????? ?????????? ????? (?????? ??????):
??? ????????????? ??? ???????? ??, ????? ?????????? ?? ???? ???????:
?????? ???????, ??? ??????? ????????? ??????????????? ??????????? Combo ?????????????? ?? ?? ??????????? ???????? ?? ?????? ???????:
??? ??????????? ?? ????????????? ??????? ??? ?????????????, ??? ???? ? ??????????? ???? ?????? ???.
????Barbell Back Squat
????Barbell ?????? Squat
????Dumbbell Lunge
???????? ??????
??????????????? ????????? Squat
Hamstrings- ?
Hamstrings- ? ??? ?????? ?????? ???? ???????? ????? ?.
? semitendinosus
? semimembranosus
? BicePS Femoris
?????????? ??????? ?????? ???????? ?? ??????? ?????? ?????, ????? ???? ????? ?? Hamstring ???????????? ?? ????????????? ?? ????????? ??????????? ??? ????????????? ???????????? ?????:BiceP- ???? ????????? ?? ???? ????? ???????? ??? ??????????, ?????? ??? ???????:? ????????????? ????????????, ??????????????, ????????????? ?????? ?? ?????? ?????? ?????? ???????? ????????? ????:
Quads- ? ??? ???????????? ?????????? ? ???????, ???? ?? ????? ????? ??? ?? ????? ???????? ??, ???? ????? ? ????????? ???????? ???????????????????? ????? ?????? ?? ?????? ???? ?????, ??? ?? ????? ????????? ? ?????, ???? ????????? ? ????????? ?????:
??? ?????? ???? ??????????? ?????, ?? Squats- ? ????? ?????? hamstrings- ? ?????? ?: ???? Squats- ? ?????????? ? ????????, ?????????? ????? ?? ????????? ??? ????: ?? ???????? ???? ? ??? ????????? ?????, ????? ????? ??????? ?? ????????????:
??? ??????????? ?? ????????????? ????????? ??? hamstrings- ?, ????????? ?? ??????????? ??????? ??????????????? ???.
????Barbell Deadlift
????Sumo Deadift
?????????????? ???????
????Hamstring Curl Machine
????Barbell ???? ??????
????Glute-Ham- ? ??????????? ? ???????
????????
???????????? ???????? ??? ?????????? ???????? ?? ???? ?????????, ????? ??????? ?? ??? ????????.
? Gluteus Maximus
? Gluteus Minimus- ?
? Gluteus Medius- ?
???????? ?????????? ??? ?? ?????? ??? ?????? ??????????? ??????? `?? ???? ?????????????? ?? ???????????? ????? ????????? ?????, ???????? ?? ??????????? ?? ?????????????:
???? ????, ??? ?????? ?????? ?????? ??? ?????? ???????, ??? ???? ?? ????????? ???????? ??????? ??? ?????? ?????, ???? ?? ??? ?????? ????????? ? ?????? ?????? ??????? ???:
??? ??????????? ?? ????????????? ??????? ??? ????????, ??? ???? ? ??????????? ???? ?????? ???:
????Barbell Deadlift
????Sumo Deadift
?????????????? ???????
????Glute Lifer / Glute ???????????
????Barbell Hip Press
????Barbell Squats
????????. ???? ????? ???? ???????? ? ???????????????, ???????????? ?? ?????????, ?? ????????? ??????? ??????????????, ????? ???????? ?? ??? ???????? ?????? ??? ?????????:
?
???????? ????? # 6. CALVS
??????? ??????? ?? ????? ???? ?????????.
? ???????????????
? SOLEUS- ?
????? ??????? ? ??????????????? ?? ??????? ?????????, ??????? ??????? ?? ???? ? ??????? ??????? ?? ????? ????? ??????????????? ???????:
?????? ????, ?? ??? ????????? ???????? ??????????????? ??????????? ????, ???? ??? ?????, ??? ????????? ?? ???????????.
???? ??????? ??????? ?????????? ??????
???? ??????? barbell ????? ??????????
???? ????? ????? ?????????? ??????
????Donkey Calf- ? ???????????
????????? ???? ?????? ???? ????? ??????????? ?
???????? ???????: Nov-10-2022