?O nā hui o ka nui 6
?O ka hui nui o ka Musccle # 1: Chest
?O ka hui nui o ka Musccle # 2: Ho?iho?i
?O ka hui nui
?O ka hui nui o ka musccle # 4: nā po?ohiwi
?O ka hui nui o ka musccle # 5: nā wāwae
?O ka hui nui # 6: nā bipi keiki
?O kahi hui "Musccle"?o ia ka mea e like me ka mea e like me ka hui o nā?i?o e pani i kou kino e ho?okō i nā ne?e like.
Ke ho?oma?ama?a nei?oe,?o nā hui he?eono nui e pono ai e nānā pono?oe:
1. Chest
2. I hope
3. Nā lima
4. Po?ohiwi
5. Nā wāwae
6. Nā kahu
Ke koho nei i nā mika e nā'āpana kino e kōkua iā mākou e ho?oma?ama?a maika?i a ho?olālā i nā papahana ho?oma?ama?a.
?O ke?ano, inā makemake?oe e ho?oikaika i kou kino ki?eki?e, pono?oe e pili i ka papahana ho?ona?auao piha a me ka hana ki?eki?e.
?O ke a?o?ana i?elua a?ekolu mau manawa i kahi hebedoma maika?i maika?i, akā inā e ho?onui?oe i ka lō?ihi, e?olu?olu maika?i ho?i.
Ma ka lima'ē a?e, he nui nā po?e e nānā nui i nā manamana pilikino e like me nā biceps. Akā?o ka mea maoli,?o kēlā me kēia hana e hana?ia e nā hui o ka pūpū,?o ka nui o ka nui o ka ikaika o ka hui?ana o ka hui?ana o ka hui.
Ma kahi, ma o ka ho?oma?ama?a?ana i nā hui nui eono i'ōlelo?ia ma luna nei, he symmetrical, ke olakino olakino e hiki ke ho?okō?ia. Ma ke a?o?ana i kēia mau pū?ulu nui?eono, nā hui li?ili?i e pili ana i nā hui li?ili?i e pili ana i nā hui li?ili?i. Eia nō na?e,?o ke?ano o ka ho?oma?ama?a?ana iā lākou i kāu papahana ho?oma?ama?a,?a?ole pono?oe e pale i ka nui o ka mū a me ka ikaika.
?O ka hui nui o ka Musccle # 1: Chest
?O ka?i?o nui o ka umauma?o ia ka pectaral nui, a i?ole "pec" nui. ?O ka hana nui ke kōkua i ka lima o luna ma ke kino. ?A?ole like me ka hapanui o nā?eha'ē a?e, akā,?a?ole na?e,?a?ole i hui?ia nā mau?anu?u nactore i?ae?ia i ke ala like?ole.
?O ka pec nui he nui "mau wahi," a i?ole nā ??wahi e komo ai nā pūpū o nā muscle.
Aia kahi kumu sternocostal, e ho?opili ana i ka sternum a me nā ribcage i kou lima ma luna, a he kumu Clavicular, e ho?opili ana i kāu kolamu i kou lima ki?eki?e.
No ke aha kēia mea nui?
?O ka ho?oma?ama?a e pili ana i ka ho?opili?ana i nā lima i mua o ka umauma, e like me ka pākaukau a decline i ka sternocostal nui o nā pecs.
?O ka ho?oma?ama?a e pili ana i ka ne?e?ana i nā lima a ha?alele i ka umauma, e like me ka incline a me ka reteral bench clavicular li?ili?i.
No laila, inā makemake?oe e ho?omohala i kahi piha piha, e ho?ohālikelike?ia, ka umauma i wehewehe?ia, makemake?oe e nānā i nā papa hana e like me kēia:
??O BLAT BLAT BLAT BLACK PRY
?Incline barbell bratch Press
?E kaomi?o Dumbbell Blatch Press
?Incline dumbbell bubch Press
?Ho?opili i nā pēpē brap bitch
?Revery-grip bratch pēpē
?Papani
SMMMARY:?O ka musclus o ka umauma?elua o nā'āpana?elua, a i?ole nā ??"mau"
?
Nā Hui Pū?ulu # 2: Ho?iho?i
?O nā'ōmole?ehā e hana i ka nui o ke kua, a makemake mākou e nānā i ka ulu?ana,?o ia:
? trapezius
Ua ho?opili kāu mau pahele i kāu spine i kou mau po?ohiwi po?ohiwi.
? Rhobombuids
Ho?opili ka Rhomboids i kāu pale po?ohiwi e pili ana iā lākou i kāu spine.
? Lālua o Larissimus
Ho?opili nā mea i kou lima ma luna o kou kua i kou kua e hana ai i kahi?ano Winglike Winglike.
? e nāna spinae
Ua holo aku nā mea e ho?onui i nā spiminal i kāu spine a hana i ka mea āu e makemake ai e mālama i kāu spine i ho?opili?ia a pololei ho?i.
Ho?omohala?ana i kahi ākea ākea,?o ka mānoanoa,?o ia ka mea i ho'ākāka?ia kekahi o nā ala maika?i loa e lawe i kāu kino mai "decent". "
Inā?o ia kāu pahuhopu, a laila makemake?oe e nānā i nā hana hou e like me kēia:
??O ka Darbell Deadlift
?Sumo make
??O nā mea make-bar
?LA LAKELLOON kūlā
?Noho?ia ka lālani cable
?Huki
?Chinup
??O Dumbbell Row
?SEAL RO REOL
SMITSURY: Ua hana?ia kou kua i?ehā mau mea nui, a me nā ho?oma?ama?a maika?i loa e a?o ai iā lākou a pau, e like me ka mea ho?okani pila, a me ka pulfelwn row
?
Nā Hui Pū?ulu # 3: Nā lima
?O ka lima ka mea i ho?ohālikelike?ia i?ehā mau musia.
? Kini's Brachii
? nā brachips
? nā triceps
? nā manawa
Ua kūkulu?ia ka lima o nā birice, nā mea hana, nā minorm, a me nā mea li?ili?i'ē a?e. Pono?oe e ho?okomo i kekahi hana pololei ma nā biceps a me nā mea hana, akā?a?ole pono?oe e hana pololei i nā pale.
No laila, inā makemake?oe e hana a ho?oikaika i kāu mau biceps, nā mea hana, a me nā mea kau, pono e nānā i nā hana lima e like me kēia:
??O Curbll Curl
?Dumbbell curl
?EZ-Bar Curl
?Kīlōkaha Toull
?Triceps Pressdown (me ka kaula a i?ole ke kaula uila)
?Papani
?Triceps overhead strike (me ka cable a dumbbell)
?Ho?opili i nā pēpē brap bitch
?Chonip
?Huki
?
?O ka hui hui # 4: nā po?ohiwi
Ho?opili?ia kāu mau po?ohiwi o?ekolu mau?uhane nui i?ike?ia e like me nā po?e maika?i.Nā?ekolu?ekolu o nā defosids ka:
? kahi kūlana kū?ai (mua)
? Ma kahi kiko'ī (Middle)
??O kahi kūlana posterior (hope)
Ho?ohana mua?ia nā po?e defoldids e ho?okūkū i nā hui?ili e kokoke ana i nā po?ohiwi, e like me nā pecs, a me nā bricks.
Kōkua ka posterid e kōkua i nā lats a me nā pahele i nā lima ma hope ou, e kōkua aku i nā mea hana a me nā mea'ē a?e a me ke kua o waho a me ke kua o waho
Ma ka ho?ololi?ana i ke kihi o ke kaomi a huki paha, hiki iā?oe ke ho?ololi i ke ki?eki?e o ka degere i ho?oma?ama?a?ia i nā?ano'ē a?e. ?O ka la?ana, e ho?ohana i ka pahu ma luna o ka pahu ma mua o ka umauma hope loa ma mua o ka pahu ma mua.
He mea nui loa e ulu i?ekolu mau papa hana?ekolu o kēia mau moipu i hana inā inā hā?ule kekahi o lākou i hope, e?ike?ia nō ia.
No ka hapa nui, pono ka hope o ka hope a me nā hope hope loa i ka hana nui no ka mea ua ho?oma?ama?a maika?i?ia ka ma?i anterior i ka wā o ka umauma umauma.
Eia na?e,?a?ole kūpono ka ho?oma?ama?a?ana o ka umauma i nā wahi?elua?elua,?o ia ka mea maika?i loa e ho?okomo i kekahi mau hana hou a me nā hana hope loa i ka manawa like.
Inā makemake?oe e kūkulu i nā kihi?ekolu o kāu mau defosids, makemake?oe e nānā i nā ho?oma?ama?a po?ohiwi e like me kēia:
??O ka?ao?ao?ao?ao Dumbbell
??O nā mea hana hope?o Dumbbell Rump
?Nā lālani Barbell
?Nā lālani dumbbell
??Ohi pū
??O ka pēpē pāku?i
?Incline bench pēpē
SMMMARY: Ua hana?ia nā po?ohiwi i nā manawa ma mua, nā?ao?ao a me ke kua, he mea nui ia e a?o i nā hana?ekolu
?
?O ka hui o ka hui # 5: nā wāwae
?O ka?ao?ao o luna o nā wāwae i hana?ia i nā pū?ulu nui o nā pūpū nui:
? nā quadriceps
? nā hamstrings
? nā glute
?Oiai?o ke keiki bipi kekahi o ka wāwae i nā'ōlelo o ke?ano kino, ua wehewehe?ia ma muli o nā?ano a?oa?o like?ole. Pono kēlā me kēia mau hui o kēlā me kēia mau hui i ho?oma?ama?a maika?i?ia me nā ho?oma?ama?a like?ole.
Nā quads
?O nā quadriceps he ho?onohonoho o?ehā mau mū nui i mua o kou mau wāwae.
??O ka Materalis Saltus
??O ka Meduist Medialis
??O ke kikowaena Vastuusus
??O nā mea hana rectus
Hana pū nā quadriceps e ho?onui i nā kuli a me nā'ōwili i nā hips.
No laila,?o Quadriceps e ho?oma?ama?a i nā hips mai kahi kūlana lō?ihi loa i kahi kūlana wikiwiki (e lawe i nā kuli mai kahi kūlana lō?ihi.
I ka wā i kūkulu?ia ai nā quadriceps, e hana lākou i ka core o ka wāwae.
E like me kāu e?ike ai,?o nā ho?oma?ama?a wikiwiki loa e hiki ai iā?oe ke hana i ka mea nui e hana i nā ho?oma?ama?a?ana e ho?ohana ana i nā kaupaona?ole.
Inā makemake?oe e ho?onui i kāu mau quads, pono?oe e no?ono?o i nā mea like me kēia:
?Squat back squat
??O ka squat mua o Barbell
?Dumbbell lunge
?Pēpē pēpē
??O Bulgarian Split Squat
Nā hamstrings
?O nā hamstrings kahi hui o?ekolu mau mū ma ke kua o kou mau wāwae.
? semitendinosus
? semimembranosus
? nā briceps femor
Hana pū nā Hamstrings e hana i nā kuli e like me kāu e hana ai me nā pale hamstring, a e ho?onui i nā ku?eku?e e like me ka hipUa ho?oka?awale?ia nā Biemor BEMORIOR i?elua mau "mau pahu" a i?ole nā'āpana, e like me nā biceps ma kou lima.?A?ole like me nā biceps, akā, he mau mea nui nā hamstrings i kekahi o nā minor i nā kino i?ole ma ke kino ha?aha?a.
?O nā quads ke loa?a ka hapa nui o ka nānā?ana no ka mea?oi aku ka nui a?oi aku ka nui o ka mea, e hiki ai ke hana i ka'ā'ī i mua o ka hō?eha.
?O ka nui o nā po?e i loa?a i ka mana?o hewa?ole e loa?a nā squats e pono ai nā hamstrings. ?Oiai e pili ana nā squats i nā hamstrings, e hana ka quads i ka hapa nui o ka hana. He?oia?i?o nō kēia no ke?ano o nā squats āu e?ike pinepine ai i ka hale hana.
Inā makemake?oe e ho?onui i kāu mau hamstrings, makemake?oe e no?ono?o i nā ho?oma?ama?a e like me kēia:
??O ka Darbell Deadlift
?Sumo make
??O Romanian Deadlift
??O ka mīkini kāwele curl
?Barbell maika?i-kakahiaka
?Glute-ham rasi
Na Gliest
?O nā'ōpū o nā gluteus, a i?ole nā ??"nā" i nā mea, "i ho?ohālikelike?ia i?ekolu mau mea?ekolu
? ka bluteus maximus
??O ka Minumus Gluteus
? ka medius gluteus
Ke pā?ani nei nā GLUges i kahi kī nui i ka ho?opili?ana i kou kino i nā?ano ha?uki a me ka hana?ana i ka mana e like me nā mea make a me nā squats.
Akā inā inā ho?oma?ama?a?oe i kou kino ha?aha?a,?a?ole pono?oe e hana i nā hana hou no kāu mau glutes no ka mea e hana pū?ia ma ka hana kino ha?aha?a.
Inā makemake?oe e ho?onui i kāu mau glites, pono?oe e no?ono?o i nā mea e like me:
??O ka Darbell Deadlift
?Sumo make
??O Romanian Deadlift
?Glute lifter / glute
?Barbell hip hip
?Nā kākuhi Barbell
?O ka hō?ulu?ulu?ana:?O ka'āpana o luna o ka wāwae i kūkulu?ia i nā quadriceps, hamstrings, a me nā mea kanu e ho?onui ai i kēia mau papa hana a me ka nui.
?
Nā hui hui # 6:?O nā calvs
?O nā bipi keiki i hana?ia i nā misctions?elua.
? ka gastropnemius
? ka waha
?O ke keiki bipi i hana?ia i nā pūpū?o Gastrocnemius a me nā mea?elua a me nā mea āu e pono ai e ho?oma?ama?a a me nā ho?oma?ama?a calf.
?A?ohe mea e pono ai nā mea e pono ai ka hana?ana i nā mea kū?ai aku e hana ai, akā eia nā mea inā makemake?oe e nānā i:
? E kū ana i ka mīkini
? Ke kū nei i ke kā?ei carbell caly
? Seated calf raise mīkini
?Donkey caly raise mīkini
??O ka wāwae wāwae wāwae ho?okahi
Post Time: Nov-10-2022