???????? 6 ???????? ?????
???????? ???????? ????? #1: ?????????
???????? ???????? ????? #2: ????
???????? ???????? ????? #3: ??????
???????? ???????? ????? #4: ??????
???????? ???????? ????? #5: ??????
???????? ???????? ????? #6: ??????
"???????? ?????" ?????? ????, ??? ????? - ???????? ????? ?????? ???????? ?????, ??????? ???????? ?????? ??????????.
??????? ?????????, ???????? ????? ???????? ?????, ???????? ????????? ???? ????????, ????:
1. ?????????
2. ????
3. ??????
4. ??????
5. ??????
6. ??????
???????? ??????? ????????????? ???????????? ????? ???????? ??????????? ???? ???????????? ?? ??????????.
?????????, ?? ????? ?????? ???? ????? ??????????, ???? ???? ????????? ???? ??????????? ??????? ???????????? ????????? ?????????? ?? ????? ?????????? ????????.
??????? ????? ?? ?????? ??????? ????? ?????????, ?????? ?? ???????? ???????, ??????? ???????????? ?? ????? ??????????, ?????? ?????????? ??????? ????? ??????.
?????? ?????, ????? ???????? ?????? ??? ?????????? ?????????? ???????????? ????????, ????????? Biceps. ????????????, ???????? ??????? ???????? ???????? ????? ?????, ???????? ?????? ?????????? ?? ??????? ????????????? ???? ???? ???? ???????? ???????????.
???? ???????, ????? ?????????? ????? ???????? ???????? ?????? ??????????, ???????????? ???????? ??????????, ????????? ?? ?????????? ?????????? ???????? ???????? ???????. ???????? ?? ????? ???????? ???????? ????????, ???????? ??????????? ????? ??????? ???????? ?????? ???????????. ???????, ???? ????????, ?? ????? ???? ????????? ????? ?????? ???????? ??????????, ?????? ?? ????, ????? ???? ??????????? ????? ?? ???? ???????? ???????? ??????, ???? ??????????? ????????????? ????????? ???????? ?? ?????, ???? ??????? ??????? ???????? ?????????? ?? ???????????.
???????? ???????? ????? #1: ?????????
?????????? ???????? ????? ???? pectoris major, ?? "pec" ????????. ??????? ???????? ??????? ???? ??????? ?????????. ???? ???????? ????????????? ????????????, ????????? ???????? ???????? ????? ?? ???? ??????????? ????? ????????????.
PEC Major– ? ???? ???????????? ??????????“, ?? ????????, ????? ???????? ???????? ???????????? ??????.
?? ???? sternocostal ???????, ??????? ??????? sternum ?? ribcage ?????? ???? ??????? ?? ??????????? ???????, ??????? ?????? ???? ??????? ?????????? ?????? ????????.
????? ???? ?? ??????????????
????????????, ???????? ?????????? ????????? ??? ?????????? ???, ????? ?? ??????????? ????????????? ??????, ???? ?????? ??????? ???? ??? ???????????? ???????.
????????????, ???????? ?????????? ????????? ????? ?? ???????????? ?????????, ?????? ??????? ?? ??????????? ???????? ??????, ???? ?????? ?????? ?????????? ???????.
???????, ?? ????? ????????? ?????, ???????????, ?????? ???????????? ?????????, ????? ????????? ??????????? ?????????? ??????????, ????????? ??:
???????? Barbell Bench Press
?Incline Barbell Bench Press
???????? dumbbell ????? ?????
?Incline Dumbbell Bench Press
????? ??????? ?????? ?????
???????????? ??????? ?????? ?????
?????????????
???????: ?????????? ????? ??????? ??? ?????????????, ?? ??????????????“ - ????????????? ?? ??????????? ???????????, ?? ????? ???? ?????????? ????????????, ???????? ?????? ??????? ????? ??????? ???????? ????? ???????????? ??????? ??????.
?
???????? ????? #2: ????
???? ?????, ???????? ????? ?????? ?????? ?? ??? ???? ??????, ??? ????????? ??????????? ?????????????, ????:
? ????????
?????? ????????? ?????????? ?????? ????????? ????? ??????.
? Rhomboids
Rhomboids ????????????? ????? ????? ??????, ?????? ?????????? ?????? ?????????.
? latissimus dorsi
?????? ?????? ???? ?????? ????????? ?????? ????? ??????, ???? ??????? ????? ?????.
? Erector Spinae
?????? ?????????? ??????????? ????? ?????? ????????? ??????????? ?? ???????? ?????? ??, ????? ?????? - ??????????? ????????? ???????????? ?? ?????????.
?????, ?????, ???????????? ???? ?????????? ??? - ???? ????????? ???? ?????? ??????? "??????????" "??????????????" ???????????.
?? ?? ?????? ???????, ????? ????? ?????????? ???????? ????? ?????????????, ?????????:
?Barbell Deadlift
?Sumo Deadlift
????????? ??????
?Lat pulldown
????????? ???????? ????
???????????
???????
?Dumbbell Row
??????? ???????
???????: ?????? ????? ??????? ???? ???? ??????????, ???? ????????? ????????? ???????, ??? ??????? ???????????? ?? ?????????? ????????, ?????????, Barbell Deadlift, Lat Pulldown ?? Dumbbell Row.
?
???????? ????? #3: ??????
?????? ????????? ???? ????????? ???????:
? biceps brachii
? biceps brachialis
? Triceps
? ??????????
?????? ??????? ????????????, ???????, ????????? ??????????? ?? ????????? ???? ????? ??????????. ????? ???? ???????? ?????? ?????????? Biceps ?? Triceps– ??, ?????? ?????????? ?? ????????? ?????????????? ???????.
??? ???, ?? ????? ??????? ?? ?????????? ?????? ???????, ????????? ?? ?????????, ????? ???? ?????????? ????????? ????????? ?????????????, ????????? ??:
?????? curl
?Dumbbell curl
?Ez-bar curl
?????? ???? Crusher
?Triceps Pressdown (????? ?? ??????? ?????????)
?????????????
?Triceps ????????? ????? (???????? ?? dumbbell)
????? ??????? ?????? ?????
????????
?????????
?
???????? ????? #4: ??????
?????? ?????? ??????? ???? ???????? ??????????, ???????? ???????? ?????? ??????????.??????????? ???? ??????? ????:
? ???? ??????? (????)
? ???????? ??????? (???)
? ????? ??????? (?????)
??????????, ?????? ?????, ??????????? ???????? ???????? ???????? ?????, ?????????, PECS, LATS ?? BICEPS.
???? ???????? ???????? ??????? ?? ????????? ????????? ???? ????????, ?????????? ???????? ?????? ????????? ????????, ???? ?????? ??????? ???? ??????? ?????????, ?????? ?? ???? ??????? ?????? ??????? ?? ???? ????? ?????? ???????? ???????? ??????.
?????? ?????? ??????? ?? ???????? ????, ????? ????????? ???????? ?? ???????, ?????? ???????????? ???????? ???? ??????????? ???? ????????? ?????????. ?????????, ????????? ????? ??????????? ???????? ?????????? ??????? ????, ????? ???? ?????????, ???? ?????? ??????? ??????????? ????? ????????? ??????, ????? Lat Pulldown.
?????? ?????????????? ?? ?????? ?????? ???????? ???????????, ?????? ?? ???????? ??????? ?????????, ?? ?????? ?????????? ??????.
???????????, ???????? ?? ????? ??????? ??????? ???? ??????? ?????????, ?????? ???? ???????? ?????? ???? ??????????? ?????????? ???????? ???? ?? ?????? ?? ?????????? ?????????? ???????? ????.
???????, ?????????? ??????? ?? ?????????? ???????? ?? ????????? ???????, ??? ????? ????????? ???????? ?????????? ????????????, ???????? ?????????? ?????????? ?????? ???? ?? ????? ???????.
?? ????? ????????? ?????? ??????????? ?????? ???????, ????? ????????? ??????????? ????? ?????????????, ?????????:
?Dumbbell Side Delt ??????
????????? ????? ????? ??????
????????? ??????
?Dumbbell ??????
????????? ?????
????? ?????? ?????
?Incline Bench Press
???????: ?????? ??????? ????, ????????? ?? ???? ?????????????, ??????????????, ??? ???????? ????????????, ???????? ?????? ?????????? ?????? ????? ?????????? ?????????????, ??????????? ????????????.
?
???????? ????? #5: ??????
??????? ???? ?????? ??????? ???????? ????????? ???????? ??????????:
? ????????????
? ????????
? ????????
?????????? ?????, ??? ??? ????? ???? ????? ??????? ?????? ??????? ?????????? ????????????, ??? ???????? ????? ???????? ?????????? ????????? ????. ???????? ???????? ?????? ???????? ??????? ?????????? ???? ???? ??????????? ?????????? ??????????.
??????????
???????????? ???? ??????? ???? ?????? ???? ???? ?????? ???????:
? Vastus lateralis
? Vastus medialis
? Vastus intermedius
? ???????? ??????
???????????? ????? ???????? ???????? ?????????????? ?? ???????? ??????????.
???????, ??????????? ????????????? ????????? ???????????????? ?????????? ??????? ????????????? ???????? (????????? ???????) ?? ??????? ???????? ?????????? ??????????? ????????????? ???????? (????????? ?????????).
??????? quadriceps ?????? ???? ?????????????, ????? ?????? ????? ??????.
?????? ??????, ????????? quad ????????????, ???????? ????????? ????????, ????????? ????????????? ?????????? ?? ????????? ??????? ????? ????? ???????????.
?? ????? ???????????? ???????? ?????? quads, ????? ???? ?????????? ???????? ?????? ????????:
?Barbell Back Squat
?Barbell Front Squat
?Dumbbell lunge
?????? ?????
?????????? ???????? squat
????????
???????? ???? ??????? ????? ??????? ???? ?????? ?????:
? semitendinosus
? Semimemmbranosus
? biceps femoris
?????????? ????? ????????, ??? ??????? ???????, ?????? ????? ???????? ??????????? ?? ?????????? ???????? ?????????????, ????????? ???????? ??????? ?? ??????.Biceps femoris ????? ????? ?? "????????" ?? ???????, ?????, ?????? ?????? ??????? ???????? ???????.???????, ??????????? ????????????, ??????? ??????????? ????? ??????? ??? - ???? ??????? ?????????????? ????? ?????.
Quads ??????? ??? ?????????? ??????, ?????? ????? ???? ???? ?? ???? ???????????, ????? ???????? ??????? ???????? ?????????? ???????? ???? ?? ????? ?????, ??????? ??? ?????? ???????? ???????????, ?????? ????? ??????? ?????.
?????? ???????? ???? ???????? ??????????, ??? Squats ?? ???? ?????? ????? ??????. ?????????? ?????, ??? squats ??????? hamstrings, quads ?????? ?????? ????????. ?? ????????????? ????? ?? ??????????? ????, ???????? ?????? ?????? ????????? ????????.
?? ????? ???????????? ??????????? ?????? ????????, ????? ?????????? ????????? ??????? ?????????????:
?Barbell Deadlift
?Sumo Deadlift
????????? ??????
?Hamstring curl ???????
????????? ??????
?????????-????? ????????? ???????
????????
???????? ???????, ?? ?????????“ ??????? ???? ??????????, ???????? ?????? ?????? ???????:
? Gluteus maximus
? ???????? ?????????????
? Gluteus medius
???????? ???????????? ???? ???????? ?????? ??????? ?????????? ??????? ?????????????? ?? ????????????? ??????????? ???????????, ????????? ?????? ?? ????????.
????, ?? ?????? ?????????? ?????? ????? ??????, ????? ?? ????????? ?????????? ??????????? ???????? ?????? ???????????, ?????? ?? ????? ??????? ???????? ????? ??????? ????????.
?? ????? ???????????? ???????? ?????? ????????, ????? ???? ?????????? ????????? ???? ??????????, ?????????:
?Barbell Deadlift
?Sumo Deadlift
????????? ??????
????????? ?????/???????? ????????
?Barbell Hip Press
?Barbell Squats
???????: ????? ???? ?????? ??????? ?????????????, ???????????? ?? ????????????, ?? ????? ????? ???????? ????????????, ???????? ?? ???????? ??????? ???????? ?????? ????????, ???? ???????????? ???????? ????? ???????? ?? ????.
?
???????? ????? #6: CALVS
?????? ??????? ??? ?????? ??????????:
? ??????????????
? ???????
??? ??????? ?????????????? ?? ???????? ???????????, ?????????? ????? ????? ???? ????????? ?????? ?? ???????? ???? ??????????.
?? ???? ????? ???????? ???? ???????? ???????????, ??????? ????????? ?????????, ?????? ?? ???? ??, ?? ????? ??????????:
? ?????? ???? ????????? ???????
? ?????? ????? ???? ????????
? ???????? ???? ????????? ???????
????? ???? ????????? ???????
??????????????? ??????? ????? ???? ????????
?????? ???: ???????? -10-2022