?O 6 mau pū?ulu ?i?o nui
Pū?ulu ?i?o nui #1: Pū?ā
Pū?ulu ?i?o nui #2: Kua
Pū?ulu ?i?o nui #3: Nā lima
Pū?ulu ?i?o nui #4: Nā po?ohiwi
Pū?ulu ?i?o nui #5: Nā wāwae
Pū?ulu ?i?o nui #6: Nā Bipi
?O ka "hui pu?upu?u" ?o ia ke ?ano o kona ?ano - he pū?ulu ?i?o kokoke i kou kino e hana i nā ?ano like.
Ke ho?oma?ama?a ?oe, ?o nā pū?ulu ?i?o nui ?eono āu e ho?olohe ai:
1. Ka umauma
2. Ke kua
3. Nā lima
4. Nā po?ohiwi
5. Nā wāwae
6. Na keiki bipi
?O ka ho?oka?awale ?ana i nā ?i?o e ka ?āpana kino e kōkua iā mākou e ho?onohonoho maika?i a ho?olālā i kā mākou papahana a?o.
No ka la?ana, inā makemake ?oe e ho?oikaika i kou kino ki?eki?e, pono ?oe e no?ono?o hou aku i kahi papahana ho?oikaika kino piha a i ?ole kahi hana hāpai kaumaha.
?O ka ho?oma?ama?a ?ana i ?elua a ?ekolu paha manawa o ka pule he koho maika?i, akā inā ho?onui ?oe i ka pinepine, e wikiwiki ?oe i ka overtrain a ?eha paha, no laila he ma?amau maika?i ka ho?oma?ama?a ma?amau.
Ma ka ?ao?ao ?ē a?e, nui ka po?e e nānā nui i nā ?i?o pilikino e like me ka biceps. Akā ?o ka ?oia?i?o, ua hana ?ia kēlā me kēia ho?oikaika kino e nā hui pu?upu?u, ?o ka ulu kaulike o ka ikaika a me ka nui o ka pu?upu?u muscle ke ?ano o ke a?o ?ana.
Akā, ma ka ho?oma?ama?a ?ana i nā pū?ulu ?i?o nui ?eono i ?ōlelo ?ia ma luna, hiki ke ho?okō ?ia ke kino symmetrical, olakino, a me ka nani. Ma ka ho?oma?ama?a ?ana i kēia mau pu?upu?u ?i?o nui ?eono, hiki ke ho?omohala maika?i ?ia nā hui li?ili?i li?ili?i. Eia na?e, ?a?ole ma?alahi ka no?ono?o ?ana pehea e ho?oma?ama?a ai iā lākou i kāu papahana a?o, pono ?oe e ho?opa?a i ka nila a me ke kaula i kēlā me kēia pū?ulu ?i?o e mālama i ka loa?a kaulike o ka ?i?o a me ka ikaika e pale aku ai i nā imbalances a i ?ole nā ???eha.
Pū?ulu ?i?o nui #1: Pū?ā
?O ka ?i?o nui o ka umauma ka pectoralis major, a i ?ole "pec" nui. ?O ka hana nui ke kōkua i ka lima luna ma ke kino. ?A?ole like me ka hapa nui o nā ?i?o ?ē a?e, akā na?e, ?a?ole i ho?ohālikelike ?ia nā fiber o nā ?i?o pectoral i ka ?ao?ao like.
?O ka pec major he nui nā "helu," a i ?ole nā ??wahi e ho?opili ai nā ?i?o ?i?o i ka iwi.
Aia kekahi lae sternocostal, e pili ana i ka sternum a me ka ribcage i kou lima o luna, a me ka lae clavicular, e pili ana i kou iwi koko i kou lima luna.
No ke aha he mea nui kēia?
?O nā hana e pili ana i ka ho?oku?i ?ana i nā lima i mua o ka umauma, e like me ka papa pa?i pa?a a me ka ho?oha?aha?a ?ana, e ho?oikaika i ka kiko sternocostal nui o ka pec.
?O nā ho?oikaika kino e ho?one?e i nā lima i luna a ma waho o ka umauma, e like me ka incline a me ka reverse-grip bench press, e ho?oikaika i ka kiko clavicular li?ili?i.
No laila, inā makemake ?oe e ho?omohala i kahi pahu piha, kūpono, i wehewehe maika?i ?ia, makemake ?oe e kālele i nā hana umauma e like me kēia:
?Pa?i pa?a pāpa?a
?E kaomi i ka pahu pahu pahu
?Pa?a pa?a pa?a dumbbell
?E ho?oku?u i ka dumbbell bench press
?Pa?i pa?a pa?a
?Pa?i pa?a pa?a hope
?Dips
Ka hō?ulu?ulu mana?o: ?O ka ?i?o o ka umauma he ?elua ?āpana, a i ?ole "nā kiko" - ka sternocostal a me ka clavicular point, a pono ?oe e ho?ohana i nā ho?oma?ama?a e kuhikuhi ana i nā wahi ?elua e ho?onui i ka ulu ?ana o ka ?i?o.
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Pū?ulu ?i?o #2: Ho?i
?O nā ?i?o ?ehā i hana i ka nui o ke kua, a makemake mākou e nānā i ka ho?omohala ?ana, ?o ia nā:
? Trapezius
Ho?opili kāu mau pahele i kou iwi kuamo?o i kou mau po?ohiwi.
? Rhomboids
Ho?opa?a nā rhomboids i kou mau po?ohiwi ma ka ho?opili ?ana iā lākou i kou iwi kuamo?o.
? Latissimus dorsi
Ho?opili nā lats i kou lima luna i kou kua e hana i kahi ?ēheu.
? Erector spinae
Holo like nā mea kūkulu kuamo?o me kou iwi kuamo?o a hana pololei i kāu mea e mana?o ai—e ho?opa?a a pololei i kou iwi kuamo?o.
?O ka ho?omohala ?ana i kahi ākea, mānoanoa, wehewehe hope ?o ia kekahi o nā ala maika?i loa e lawe ai i kou kino mai ka "kūpono" a i ka "kūikawā."
Inā ?o ia kāu pahuhopu, a laila makemake ?oe e nānā i nā ho?oma?ama?a hope e like me kēia:
??O ka ho?omake ?ana i ka pahu pahu
??O Sumo deadlift
?Trap-bar deadlift
?Lat pulldown
?Noho kaula laina
?Ka hukihuki
?Chinup
?Laina Dumbbell
?Sila lālani
Ka hō?ulu?ulu mana?o: Aia kou kua i ?ehā mau ?i?o nui, a ?o nā ho?oma?ama?a maika?i loa no ka ho?oma?ama?a ?ana iā lākou āpau e pili ana i ka huki ?āpae a me ke kū pololei, e like me ka barbell deadlift, lat pulldown, a me ka lālani dumbbell.
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Pū?ulu ?i?o #3: Nā lima
He ?ehā mau ?i?o ka lima:
? Biceps brachii
? Biceps brachialis
? Triceps
? Nā lima lima
Hana ?ia ka lima me nā biceps, triceps, nā ?i?o forearm, a me nā ?i?o li?ili?i ?ē a?e. Pono ?oe e ho?okomo i kekahi hana pololei ma ka biceps a me ka triceps, akā ?a?ole pono ?oe e hana pololei i nā lima.
No laila, inā makemake ?oe e hana a ho?oikaika i kāu biceps, triceps, a me nā lima lima, pono ?oe e no?ono?o i nā hana lima e like me kēia:
?Barbell curl
?Dumbbell curl
?EZ-bar curl
??O ka ?ili iwi iwi
?Triceps pressdown (me ke kaula a i ?ole ka lima metala)
?Dips
?Pa?i ma luna o Triceps (me ke kaula a i ?ole ka dumbbell)
?Pa?i pa?a pa?a
?Chinups
?Nā pullups
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Pū?ulu ?i?o #4: Nā po?ohiwi
Aia kou mau po?ohiwi i ?ekolu mau ?i?o nui i kapa ?ia ?o deltoids.?O nā kiko?ekolu o nā deltoids:
? Lae mua (mua)
? Lae Lateral (waena)
? Lae hope (hope)
Ho?ohana mua ?ia nā deltoids e ho?opa?a i nā pū?ulu ?i?o kokoke i nā po?ohiwi, e like me nā pecs, lats, a me nā biceps.
E kōkua ka deltoid hope i nā lats a me nā pahele e lawe i nā lima ma hope ou, e kōkua nā delto mua i nā pecs e lawe i nā lima i mua, a ?o nā delt waho e kōkua i nā pahele, pecs, a me nā ?i?o ?ē a?e a puni ka ?ā?ī a me ke kua i luna E hāpai i kou mau lima i ka ?ao?ao. .
Ma ka ho?ololi ?ana i ke kihi o ka pa?i a huki paha, hiki iā ?oe ke ho?ololi i ke ?ano i a?o ?ia ai ka deltoid e pili ana i nā ?i?o ?ē a?e. No ka la?ana, ?oi aku ka nui o ka pu?upu?u deltoid ?ao?ao ma mua o ka pahu o luna, a ?o ka lālani barbell e ho?ohana i ka pū?olo deltoid hope ma mua o ka huki ?ana i lalo.
He mea nui ka ho?omohala ?ana i ?ekolu mau kiko o kēia ?i?o no ka mea inā hā?ule kekahi o lākou i hope, e ?ike nui ?ia.
?O ka hapa nui, ?o ka ?ao?ao ?ao?ao a me ka hope hope e pono ai ka hana nui no ka mea ua a?o maika?i ?ia ka deltoid mua i ka wā o ka ho?oma?ama?a umauma, a ?a?ohe mea e lele i ka lā ho?oma?ama?a umauma.
Eia na?e, ?a?ole ho?oma?ama?a pono ka ho?oma?ama?a umauma i nā wahi deltoid ?elua ?ē a?e, no laila ?oi aku ka maika?i o ka ho?okomo ?ana i kekahi mau ho?oma?ama?a ?ē a?e e ho?oma?ama?a i kou ?ao?ao waho a me hope i ka manawa like.
Inā makemake ?oe e ho?omohala i nā wahi ?ekolu o kāu deltoids, makemake ?oe e kālele i nā ho?oma?ama?a po?ohiwi e like me kēia:
?Ho?onui ?ia ka ?ao?ao Dumbbell delt
?Ho?oki?eki?e ?o Dumbbell hope
?Nā lālani barbell
?Nā lālani Dumbbell
?Pa?i koa
?Pa?i pa?a palahalaha
?Pa?i ku?eku?e wāwae
Hō?ulu?ulu mana?o: Ua hana ?ia nā po?ohiwi i nā kiko ma ke alo, nā ?ao?ao a me ke kua, pono ?oe e ho?okomo i nā ho?oma?ama?a e ho?oma?ama?a i nā kiko?ī ?ekolu i kāu papahana no ka nānā kaulike a kūlike.
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Pū?ulu ?i?o #5: Nā wāwae
?O ka ?āpana o luna o nā wāwae he mau pū?ulu muscle nui:
? ?O nā quadriceps
? Ka hamstrings
? Nā glutes
?Oiai ?o ke keiki bipi kekahi ?āpana o ka wāwae e pili ana i ke ?ano o ke kino, ua wehewehe ?oko?a ?ia ma muli o nā ?ano ho?oma?ama?a like ?ole. Pono e ho?oma?ama?a maika?i ?ia kēlā me kēia mau pū?ulu ?i?o me nā ho?oma?ama?a like ?ole.
Na Quads
?O nā quadriceps he pū?ulu o nā ?i?o nui ?ehā ma mua o kou mau wāwae:
? ?O ka vastus lateralis
? ?O ka vastus medialis
? ?O ka vastus intermedius
? ?O ka rectus femoris
Hana pū nā quadriceps e ho?olō?ihi i nā kuli a wili i nā pūhaka.
No laila, lawe mai nā ho?oikaika quadriceps i nā pūhaka mai kahi kūlana lō?ihi a hiki i kahi kūlana flexed (kulou i nā hono) a lawe mai i nā kuli mai kahi kūlana i kahi kūlana lō?ihi (pololei i nā hono).
Ke ho?omohala maika?i ?ia nā quadriceps, hana lākou i ke kumu o ka wāwae.
E like me kāu e ?ike ai, ?o ka ho?oma?ama?a quad maika?i loa āu e hana ai ?o ka hapa nui o nā ho?oma?ama?a combo a ?o ka hapa nui e pili ana i ka ho?ohana ?ana i nā kaupaona manuahi.
Inā makemake ?oe e ho?onui i kāu quads, pono ?oe e nānā i nā mea e like me kēia:
?Ku?eku?e hope
?Ku?eku?e wāwae i mua
??O ka pu?u Dumbbell
?Pa?i wāwae
??O Bulgarian split squat
Na Hamstrings
?O ka hamstrings he hui o ?ekolu ?i?o ma ke kua o kou mau wāwae:
? Semitendinosus
? Semimembranosus
? Biceps femoris
Hana pū nā hamstrings i nā kuli e like me kāu e hana ai me ka hamstring curls, a e ho?olō?ihi i nā pūhaka i nā ho?oma?ama?a e like me ka ?ūhā a me ka make.Ho?oka?awale ?ia ka biceps femoris i ?elua "nā kiko" a i ?ole ?āpana, e like me ka biceps ma kou lima.?A?ole like me ka biceps, akā na?e, ?o ka hamstrings kekahi o nā ?i?o i mālama ?ole ?ia ma ke kino ha?aha?a.
Loa?a i nā quads ka nui o ka nānā ?ana no ka mea ?oi aku ka nui a me ke ko?iko?i, hiki ke hana i kahi kaulike ?ole o ka ?i?o ma waena o ka mua a me ke kua o ka ?ūhā ?a?ole wale ke ?ano ?ē akā ho?onui i ka pilikia o ka hō?eha.
He nui ka po?e i mana?o hewa ?a?ole ?o ka squats ka hamstrings āpau. ?Oiai e pili ana nā squats i nā hamstrings, hana nā quads i ka hapa nui o ka hana. He?oia?i?o loa kēia no ke ?ano o nā squats āu e ?ike pinepine ai i ka hale ha?uki.
Inā makemake ?oe e ho?onui i kou mau hamstrings, makemake ?oe e kālele i nā hana e like me kēia:
??O ka ho?omake ?ana i ka pahu pahu
??O Sumo deadlift
??O Romanian deadlift
?Mīkini hamstring curl
?Barbell aloha kakahiaka
?Mīkini ho?oki?eki?e ?o Glute-ham
Na Glutes
?O nā ?i?o gluteus, a i ?ole "glutes," aia i ?ekolu mau ?i?o e hana i kou ?ūhā:
? ?O ka gluteus maximus
? ?O ka gluteus minimus
? Ka gluteus medius
He kuleana nui ka glutes i ka ho?opa?a ?ana i kou kino i nā ha?uki like ?ole a i ka ho?oulu ?ana i ka mana i nā ho?oma?ama?a e like me nā deadlifts a me nā squats.
Akā i kēia manawa, inā ho?oma?ama?a pono ?oe i kou kino ha?aha?a, ?a?ole pono ?oe e hana i nā hana ?ē a?e no kāu glutes no ka mea e hana pū ana ia i ka ho?oma?ama?a kino ha?aha?a.
Inā makemake ?oe e ho?onui i kāu glutes, pono ?oe e nānā i nā mea e like me:
??O ka ho?omake ?ana i ka pahu pahu
??O Sumo deadlift
??O Romanian deadlift
?Glute lifter/Glute Isolate
?Barbell Hip Press
?Ku?eku?e wāwae
Ka hō?ulu?ulu mana?o: ?O ka ?ao?ao luna o ka wāwae he quadriceps, hamstrings, a me glutes, a makemake ?oe e ho?okomo i nā hana e hana ai i kēia mau pu?upu?u muscle i kāu hana ma?amau e ho?onui i ka ikaika a me ka nui o ka wāwae.
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Pū?ulu ?i?o #6: Nā Calvs
?Elua mau ?i?o ikaika nā keiki bipi:
? ?O ka gastrocnemius
? Ka soleus
Ho?okumu ?ia ke keiki bipi me nā ?i?o gastrocnemius a me nā ?i?o soleus, ?o ia mau mea ?elua e pono ai ?oe e ho?oma?ama?a ma o ka ho?oma?ama?a ?ana a me ka noho ?ana.
?A?ole nui nā ?ano ho?oikaika bipi kūpono e hiki iā ?oe ke hana, akā eia nā mea inā makemake ?oe e nānā i:
? Mīkini ho?oki?eki?e bipi kū
? Ho?oki?eki?e ?o barbell calf raise
? Mīkini ho?oki?eki?e keiki bipi noho
?Mīkini hānai bipi hoki
?Ho?oki?eki?e i ka bipi kauā wāwae ho?okahi
Ka manawa ho?ouna: Nov-10-2022