6 ???????? ?????? ?????????
???????? ?????? ????????? # 1: ??????
???????? ?????? ????????? # 2: ?????? ?????
???????? ?????? ????????? # 3: ?????
???????? ?????? ????????? # 4: ??????
???????? ?????? ????????? # 5: ????
???????? ?????? ????????? # 6: ?????
??????? ??????????, ?? ?????? ????????? ????????, ?? ??? ??????? ????????? ??????????? ?????? ???????????? ???????? ??????.
????? ????????, ????? ???????? ?????? ??????????? ??? ?????? ????????? ?????:
1. ??????
2. Back
3. ?????
4. ??????
5. ????
6. ?????
????? ??????? ???????? ?????? ????? ?????????????? ?????? ????? ????????????? ?? ??????????????????? ?????? ??????.
???????, ???????? ??????????? ??????????? ????????, ??? ?????? ????????? ??????? ??????????? ???? ???????? ??????? ???????? ???????? ????????? ?????.
??????? ????? ???? ??? ????? ?????????? ????? ??????, ????? ?????????????? ?????????????, ??? ?????????, ????? ??????????, ????? ???????? ????????????? ????? ?????.
???? ??? ????????, ?????? ??????? ?????????? ??????????? ?????? ???????? ??????????? ??? ??? ???????? ??????. ????? ???????????, ??? ??? ????????? ?????? ???? ??????????? ?????, ?????? ????????? ?? ????????? ?????? ?????? ????? ?????????.
???????, ?????????? ?????????? ???????? ?????? ????????, ?????????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ??????, ?????? ?? ????????? ??????? ?????????? ???????????? ??????? ???????. ?? ????? ??? ?????? ?????????, ???????????? ????? ?????? ????????????? ?????????? ???????? ???????????? ????? ???????? ?????????? ??????. ???????, ??????? ????? ?????????????? ?????? ?????????? ????? ?????, ????? ??? ??? ?????? ????????? ???????? ?????? ?? ????? ??????, ?????? ????????? ???? ???????????? ???????????? ?????.
???????? ?????? ????????? # 1: ??????
????????? ???????? ??????? ???????????? ???????? ??????? ???? ?PEC? ?????. ???????? ???????? ???????? ???????? ?????? ?????? ?????. ????? ???????????? ???????? ??????????, ???????? ????????, ?????? ???????????? ?????? ?????? ????????? ??? ????????.
?????? ??????? ??? ????? ?????? ??????? ?????????? ????????? ?????? ???.
?? ????? ??????????????, ?? ?????? ???????? ???????????? ?? ???????????? ???????? ???????, ?? ?????? ????????????? ????? ???.
?? ???? ????? ??????
?????? ????????? ????????? ????? ?? ?????? ??????????? ??????, PetCosta ??? ??? ?????? ????????? ??????????.
?????? ??????? ???? ????????? ????????, ???????? ?? ??????? ??????? ?? ????????? ???????????? ???????? ????????? ??????? ?? ?????? ????????? ??????, ???????? CALILOLE ??????? ??????????.
????, ????? ??? ????? ???????? ?????????? ??????????, ??? ????????? ???????? ???????? ?????????? ??????????, ?????? ?????????? ??????????????, ?????? ?????????? ???????? ??????? ????????:
?????? BARBELLL BECH SPIC
????????? ????? ?????????? ?????
?????? ?????? ???????? ?????
????????? ??? ????????? ?????
?Close-Grip Bench Check
??????-????? ????????? ?????
?Dips
??????: ?????? ??????? ????? ???????? ?????? ?????? ???? ??????? ??????? ????????? ?? ???? ??????? ???????, ???????-????? ??????? ?? ????? ?????? ?????, ??? ??? ????? ????? ???????? ?????.
?
?????? ????????? # 2: ?????
??????? ??? ????????? ??? ??????, ??? ???????? ??????? ???????? ????????, ?????? ?????.
? trapeizius
????????????? ????????? ????????? ??????.
? rhombolits
????????????? ????????????? ??????????????? ????? ????????? ?????.
? Latsimus Dorsi
???????? ????? ?????????? ???????? ????? ??????, ??????? ??????????? ??????? ??????????????.
? Ecertor spinae
??????????? ???????????? ??????????, ??????????? ????? ?????????? ?????, ????? ?????????? ??????????????????????? ????? ?????.
???, ???????????, ???????????, ?????????????? ????? ?persent? ??? ?????????? ??? ?????????? ??? ?????????? ??? ????? ???????????? ????.
????? ?? ?????? ????????? ?????, ???????? ??? ????????? ?????? ????????? ???????? ??????? ????????:
?Barbell Denlift
?Dumo dedlift
?Trap-bar didlift
?Lat porldown
????????? ????? ???
?Shopp
?Chinup
?Dumbbell ro
??????
??????: ???????? ??? ??? ????????? ????????, ??????? ?????????? ??? ??????? ??????? ????? ?? ??? ?????? ??? ?????, ??????? ????? ??????? ?? ??? ????????.
?
?????? ????????? # 3: ?????
??? ????????? ??? ????????? ?????? ??????:
? Biceps Brachii
? biceps brachialis
? triceps
? ?????
?????, ?????, ??? ??????????, ????? ??????? ?? ????? ??? ????? ????? ?????????. ??? ????? ??? ????? ???????? ??????????? ??? ?????? ????????? ?????, ????? ??????? ??? ??????? ?????? ????? ???????? ????????? ?????? ???.
????, ????? ??? ?????????? ???????? ????? BISPOPS ?? ??????????? ?? ????????? ??????, ????????????? ?????????? ????????, ??? ????????? ?????? ???????? ?????????? ???????? ????????? ?????.
?Barbell curl
?Dumbbell curl
?Ez-Bar curl
???? ??????
?Trigerps Scription (???????? ???? ????? ?????? ?????)
?Dips
?Triceps overhead press (??? ???? ???????? ?????)
?Close-Grip Bench Check
?Crupups
?Shopups
?
?????? ????????? # 4: ??????
??????? ?????? ??? ???????? ??? ??? ???????? ??? ?????? ??????.Deltoids ??? ??? ???????:
? ????? ??????? (?????)
? ??? ????? ??????? (?????????)
? ????? ????? (?????)
??????? ????????? ?????, ????, ????? ?? bices ?? ?????? ?????? ???-??????????? ??????????????? ???????????.
????? ??????? DroTS ?? ??????????? ???????? ????????? ????? ????????? ?????-????? ????????? ?????? ????? ???????? ?????? ??????, ????? ?????? ?????, ?????? ?? ????? ????? ??????? ????????? ????? ?????????? ?????? ??????.
??????????? ???????? ????????? ????????, ????? ????? ??????????? ?????????????, ???? ????????????????? ??? ?????? ?????? ???????? ??????????????. ???????, ???????? ?????? ???????? ?????????? ??? ????????? ?????????? ?????????? ?????? ??????? ??????? ????????, ?????????? ????????? ?????? ???????? ?????? ??????? ????? ?????? ???????? ?????????.
?? ????????? ?????? ??? ?????????? ????????? ?????? ????????? ???????? ???????? ???????? ?????, ????? ???????? ???? ??????? ????? ?????, ???????? ?????????? ??????.
??????? ????????, ??? ????? ?? ????? ??????? ??? ??? ???????? ??????, ????? ?????? ??????? ?????????, ?????? ?????? ????? ??????? ???????????.
???????? ????????, ???????? ?????? ????? ????? ??????? ????????? ???????? ????? ?????, ?? ???? ????? ?????? ?? ????? ????????? ????? ??????? ????? ????????? ??? ????? ???????.
????? ??? Deltoids ??? ??? ????????? ???????? ?????????? ??????????, ????? ?????? ????????? ????????????????? ????????:
?Dumbbell one datt
????? ????? ?????? ???????
?Barbell owws
?Dumbbell rows
??????? ????????
?????? ???????? ?????
?Bacinate bench mead
??????: ?????? ?????, ??? ?? ????? ?????????? ???????? ?????? ??????, ??? ?????????????? ??? ????? ???????? ??????, ??????????? ???????.
?
?????? ????????? # 5: ????
??????? ???????? ????? ??? ????? ??? ?????? ???????????? ?????? ??????:
? Quadriceps
? ???????
? ????????
????? ????? ???? ??????? ?????????????????? ????? ????? ?????, ?? ?????????? ????? ????????? ????????? ?????? ????????????. ?? ?????? ?????????????? ??? ???? ?????????? ???????? ????? ??? ????? ????????????? ?????? ?????.
Quads
??????????? ?????????? ??????? ??? ??? ??????:
? vastus trustalis
? Vastus ??????? ????? ?????
? Vastus Indringsedius
? ??? ??? ???????
??????????? ????? ????????, ???????? ???????? ???????? ?????????.
????, ??????? ???????? ?????? ??????? ???????? ??????? (?????????? ???????) ???????? ????????? (?????????? ?????????).
??????????????? ???????? ????????, ????? ??????? ????????? ????????????????.
??? ?????????, ??? ???????????? ??? ????? ??? ??????, ??? ???????????? ??? ????? ??? ??? ??????? ??????? Combo ??????, ??????? ?????? ????????????? ?????????????.
????? QAds ?? ?????????? ??????????, ?????? ???????? ?????? ????????? ?????:
?Barbell Back Stat
?Barbell Frathing
?Dumbbell lunge
???? ?????
?????????? ????? ??????
???????
????????? ?????????? ????????? ??? ?????????:
? Semitendinosus
Semimebronosus
? biceps femoris
?????????? ???????? ????????, ??????? ????? ????? ????????, ???-?????? ?? ?????? ?? ????????? ???????? ???????.Biceps Femoris ???? ??????????? ????? ??????? ???? ?????????? ?????????.BICEPS ?? ??????????????, ?????, ????????? ??????? ????????? ??? ??? ???????? ???????????? ???? ??????.
?? ????? ???????????????? ??? ??? ????????, ????? ????? ?????? ??? ?? ?????????????? ??????, ?????????? ????????? ??????????? ????? ?????? ??????????????? ????????? ?????.
?????? ?????????? ????????????? ?????????? ?????????? ?????????? ???. ?????????? ????-???????? ??? ?????? ??????, ??????? ??????????? ??????. ?? ????? ????? ??????? ?????? ?????????? ?????????? ?????? ???????.
????? ???????????????? ??? ??? ???????? ?????????? ??????????, ?????? ????????? ???????? ???????? ????????:
?Barbell Denlift
?Dumo dedlift
????????????? ??????
????????? ????? ????????
?Barbell ??????? ?????
?Glute-ham rock
???????
?????? ???????, ???? ??????????????? ??? ???????? ????????????????? ??? ????????? ?????? ??????.
? GLUEIS MAXIMUS
? GLUENUS MINIMUS
? ????????? ?????
Glites ???????????? ??? ??? ???????????? ???????????????, ??????????? ???????????????, ???????? ?? ?????? ?? ???????? ????????? ????? ????? ????? ?????? ????????.
???????, ????? ??? ??????? ??????????? ??????? ????? ????????, ??????? ????? ??????? ????? ??????? ?????? ???????????? ?????? ???.
????? ?????? ????????????????? ?????????? ??????????, ????? ?????? ??????:
?Barbell Denlift
?Dumo dedlift
????????????? ??????
?Glute ????????? / ???????? ????????
?BarBell ?????? ???????
?Barbell squats
??????: ??????? ???????? ????? ??? ??? ???????? ?????? ??????, ????????????? ?????, ?? ????????? ??????? ????? ???-?????? ?? ???-??????????? ???????? ????? ????????????????? ?????? ??????.
?
?????? ????????? # 6: ??????????
???????? ????? ?????? ????????? ?????? ??????:
? Gastrocnemiusus
? ??????
????? ???? ????? ?? ?????? ?????????? ?????? ?????? ?????, ??? ?????????? ???????? ????? ??????? ????? ????????? ?????.
??? ???????????? ?????? ??????????? ????? ?????????? ???????????? ???, ????? ?? ????? ?????? ???????? ????????:
? ???? ?????? ????? ?????????? ?????????
? ???????????? ??????? ???????
? ??????? ????????? ???????? ????????
?????? ????? ?????????? ????????
?????? ??? ????? ????????? ??????? ????????
?????? ?????: Nov-10-2022