6 ???????? ?????? ?????????
???????? ?????? ????????? # 1: ??????
???????? ?????? ????????? # 2: ??????
???????? ?????? ????????? # 3: ?????
???????? ?????? ????????? # 4: ???????
???????? ?????? ????????? # 5: ????
???????? ?????? ????????? # 6: ????????
??????? ?????????? ??? ????? ???????? ???????? - ??????????? ????? ????????? ???? ?????? ???????????? ????? ??????.
????? ???????? ? ?????? ??????? ???????? ????? ???????? ?????? ?????????:
1. ??????
2. ??????
3. ?????
4. ???????
5. ????
6. ????????
??????????? ????? ????? ?????? ????? ?????? ?????? ????? ?????????????????? ?????? ????? ????????????? ?? ?????????????? ?????? ??????.
??????? ? ????? ???????? ??????????? ??????????? ???????? ? ????? ????? ?????????? ??????????? ???? ???????? ??????? ???????? ?????? ?????? ????????? ?????.
??????? ????? ???? ??? ????? ????? ????? ????? ?????? ? ????? ????????? ?????????? ? ???????? ????? ??????? ? ????? ??????????? ? ???? ???????? ????? ????? ?????.
???? ??? ???????? ? ?????? ??????? ????? ??????? ?????? ????? ??????????? ??? ???????? ??????. ????? ??????????? ? ??? ??? ??????? ?????? ??????????? ???????? ????? ?????? ? ?????? ???????????? ???? ?? ???-???????????? ?????? ?????? ???????? ?????? ?????? ?????.
??????? ? ???????? ????? ???????? ????? ??? ?????? ??????????? ????????????? ???????? ????????? ? ?????? ?? ???????? ???????? ???????? ??????? ????????? ??????. ?? ????? ??? ?????? ??????????? ????????????? ???????? ? ???????????? ????? ?????? ????????????? ????? ???????? ?????????? ??????. ???????? ???????? ? ??????? ????? ?????????????? ?????? ??????????????? ????? ????? ????? ? ????? ??? ??? ?????? ???? ???????? ????? ?? ????? ?????? ? ?????? ?? ???????????? ???????????? ?????? ? ?????? ????????????? ???? ????????????? ???????????? ?????.
???????? ?????? ????????? # 1: ??????
????????? ???????? ??????? ?????? ??????? ???? ?pec? ????????. ???????? ????????? ???????? ?????? ????? ??????? ?????? ?????. ????? ??? ????? ??????????? ?????????????? ???? ? ?????? ??????? ??????????? ??????? ?????? ????????? ???????????.
????? ??????? ??? ??? ??????? ??? ? ???? ?????? ???????? ????? ????? ??????????? ?????? ???.
???????? ????????? ??? ????? ?? ??????? ?????????????? ? ???????? ???? ??????????? ???????? ??????????? ?????????????? ??? ??????? ???.
?? ???? ????? ??????
????? ????????? ??????? ?????????? ??? ?????? ?????? ??????? ? ????? ?? ???????? ???????? ???????? ?????? ? ??? ???????? ??? ???? ??????? ????????? ??????????????.
????? ????????? ?????? ?? ??????? ???????? ??? ?????? ?????? ??????? ? ????? ?? ????? ?????? ???????? ??????? ?????? ? ???????? ??? ????????? ??????????.
???? ? ????? ??? ????? ? ??????? ? ????? ?????????? ???????? ???????? ??????????? ???????? ? ?????? ???????? ?????? ????????? ?????:
?????? ???????? ???????? ?????
???????? ???????? ?????
?????? ?????? ???????? ?????
??????? ???????? ?????
??????????? ?????
?????? ????? ???????? ?????
?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
??????: ?????? ???????? ????? ??? ???? ? ???????? ?? ???????? ?????? ?????? ? ??? ?? ?????? ????????????? ??????????? ????????? ???????? ??????????? ???????? ? ?????????? ?????????? ?? ???-??????????? ??? ?????? ????? ??????????.
?
?????? ????????? # 6: ????????
???????? ????? ?????? ????????? ?????? ??????:
? ???????? ????? ????
? ?????
????? ????????-????? ?? ????? ????????? ?????? ?????? ? ??? ????????? ???? ?????? ?? ????????? ????? ?????? ???????? ????? ????????? ?????.
??? ???????????? ????? ???????? ???????? ????? ??? ????? ? ????? ?????? ???????? ???????? ?????:
? ???????? ????? ????? ????????
? ???? ?????? ???? ??????? ?????
? ????????? ????? ????? ????????
?????? ????? ????? ????????
?????? ??? ????? ????????? ??????? ?????????
????????? ?????: 11-?????????? 2022-???????