ืžื“ืจื™ืš ื›ื‘ืœ ืฉื•ืจื” ื–ืงื•ืคื”

Cable Upright Row ยท ืžืชื ื•ื—ืช ื”ืชื—ืœื” ืœืคืชืจื•ืŸ ื‘ืขื™ื•ืช

CaloNoteืฆืœืžื• ืชืžื•ื ื” ื•ื”-AI ื™ืจืฉื•ื ืืช ื”ืืจื•ื—ื”. ืชื–ื•ื ื” ื•ืื™ืžื•ื ื™ื ื‘ืืคืœื™ืงืฆื™ื” ืื—ืช.
ื—ื–ืจื” ืœืžื“ืจื™ื›ื™ ื”ืชืจื’ื™ืœื™ื

CABLE UPRIGHT ROW

ืžืฉื™ื›ื” ืื ื›ื™ืช ื”ื‘ื•ื ื” ืืช ื”ื“ืœื˜ื•ืื™ื“ื™ื ื”ืฆื“ื“ื™ื™ื ื•ื”ื’ื‘ ื”ืขืœื™ื•ืŸ ื‘ืืžืฆืขื•ืช ื”ืชื ื’ื“ื•ืช ืจืฆื™ืคื” ืฉืœ ื›ื‘ืœ ืœืคื™ืชื•ื— ื›ืชืฃ ื‘ื˜ื•ื— ื™ื•ืชืจ

ื—ื‘ืจ ืกืจื’ืœ ื™ืฉืจ ืื• EZ-bar ืœื’ืœื’ืœืช ื”ื ืžื•ื›ื” ื‘ื™ื•ืชืจ ืฉืœ ืžื›ื•ื ืช ื›ื‘ืœื™ื. ืขืžื•ื“ ื–ืงื•ืฃ ื•ื”ื—ื–ืง ืืช ื”ืžื•ื˜ ื‘ืื—ื™ื–ื” ืขืœ ื”ื™ื“, ืžืขื˜ ืฆืจ ื™ื•ืชืจ ืžืจื•ื—ื‘ ื”ื›ืชืคื™ื™ื. ืฉืžื•ืจ ืืช ื”ืžื•ื˜ ืงืจื•ื‘ ืœื’ื•ืคืš, ืžืฉื•ืš ืื•ืชื• ืื ื›ื™ืช ืœื›ื™ื•ื•ืŸ ื”ื—ื–ื” ืฉืœืš, ืžื•ื‘ื™ืœ ืขื ื”ืžืจืคืงื™ื. ื”ืžืจืคืงื™ื ืฉืœืš ืฆืจื™ื›ื™ื ืœื”ื™ืฉืืจ ื’ื‘ื•ื”ื™ื ืžืคืจืงื™ ื”ื™ื“ื™ื™ื ืฉืœืš ื‘ื›ืœ ืขืช. ื”ืฉื”ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ ื›ื“ื™ ืœื”ืจื’ื™ืฉ ืืช ื”ื”ืชื›ื•ื•ืฆื•ืช, ื•ืื– ื”ื•ืจื“ ืœืื˜ ืืช ื”ืžื•ื˜ ื‘ื—ื–ืจื” ืœืขืžื“ืช ื”ื”ืชื—ืœื” ื‘ืฉืœื™ื˜ื” ืžืœืื”.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
Lateral Deltoid ยท Trapezius ืขืœื™ื•ืŸ
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
Anterior Deltoid ยท Biceps Brachii
ืจืžืช ืงื•ืฉื™
ืžืชื—ื™ืœื™ื
ืกื•ื’ ืชื ื•ืขื”
ืžืฉื™ื›ื” ืื ื›ื™ืช
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ ื›ื‘ืœ ืฉื•ืจื” ื–ืงื•ืคื”

ื”ืื ื–ื” ื‘ื˜ื•ื— ื™ื•ืชืจ ืžื’ืจืกืช ื”ืžืฉืงื•ืœืช?

ื‘ืื•ืคืŸ ื›ืœืœื™, ื›ืŸ. ื”ื›ื‘ืœ ืžืกืคืง ื ืชื™ื‘ ืžืชื›ื•ื•ื ืŸ ื•ืกืœื—ืŸ ื™ื•ืชืจ ืœืžืคืจืงื™ ื”ื›ืชืฃ ื•ืฉื•ืจืฉ ื›ืฃ ื”ื™ื“.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

4 ืฉืœื‘ื™ื ืœื—ื–ืจื” ืžืœืื” ืื—ืช

ื›ื‘ืœ ืฉื•ืจื” ื–ืงื•ืคื” โ€” ื”ื’ื“ืจื” ื•ืื—ื™ื–ื”
ืžืงื ืืช ื”ื’ืœื’ืœืช ื‘ืชื—ืชื™ืช. ื”ื—ื–ื™ืงื• ืืช ื”ืžื•ื˜ ื‘ืื—ื™ื–ื” ื‘ืจื•ื—ื‘ ื”ื›ืชืคื™ื™ื ื‘ืขืจืš, ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืคื•ื ื•ืช ืœื™ืจื›ื™ื™ื.
  1. 1

    ื”ื’ื“ืจื” ื•ืื—ื™ื–ื”

    ืžืงื ืืช ื”ื’ืœื’ืœืช ื‘ืชื—ืชื™ืช. ื”ื—ื–ื™ืงื• ืืช ื”ืžื•ื˜ ื‘ืื—ื™ื–ื” ื‘ืจื•ื—ื‘ ื”ื›ืชืคื™ื™ื ื‘ืขืจืš, ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืคื•ื ื•ืช ืœื™ืจื›ื™ื™ื.

  2. 2

    ืžืฉื•ืš ืื ื›ื™ืช

    ื”ื•ื‘ื™ืœื• ืขื ื”ืžืจืคืงื™ื, ืžื•ืฉื›ื™ื ืื•ืชื ื’ื‘ื•ื” ื•ืจื—ื‘. ื”ืฉืืจ ืืช ื”ืžื•ื˜ ืฆืžื•ื“ ืœื’ื• ืฉืœืš ื›ืฉื”ื•ื ืขื•ืœื”.

  3. 3

    ืฉื™ื ื”ืชื›ื•ื•ืฆื•ืช

    ืขืฆื•ืจ ื›ืืฉืจ ื”ืžื•ื˜ ืžื’ื™ืข ืœื—ื–ื” ื”ืขืœื™ื•ืŸ ืฉืœืš. ื”ืชืžืงื“ื• ื‘ืœื—ื™ืฆื” ื‘ื“ืœื˜ื•ืื™ื“ื™ื ื”ืฆื“ื“ื™ื™ื ื•ื‘ืžืœื›ื•ื“ื•ืช ื”ืขืœื™ื•ื ื•ืช.

  4. 4

    ื”ื—ื–ืจื” ืžื‘ื•ืงืจืช

    ื”ื•ืจื“ ืœืื˜ ืืช ื”ืžื•ื˜ ื‘ื—ื–ืจื” ืœืžืฆื‘ ื”ื”ืชื—ืœื”, ืžืชื ื’ื“ ืœืžืฉื™ื›ืช ื”ื›ื‘ืœ ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื”ืžืชื—.

CABLE ADVANTAGE

ืžืชื— ืžืชืžืฉืš ื•ื ื•ื—ื•ืช ืžืคืจืงื™ื

ืื—ื“ ื”ื™ืชืจื•ื ื•ืช ื”ืขื™ืงืจื™ื™ื ืฉืœ ืฉื•ืจื” ื–ืงื•ืคื” ืฉืœ ื”ื›ื‘ืœ ื”ื•ื ื”ืžืชื— ื”ืงื‘ื•ืข ืฉืžืกืคืงืช ืขืจื™ืžืช ื”ืžืฉืงื•ืœื•ืช. ื‘ื ื™ื’ื•ื“ ืœืžืฉืงื•ืœื•ืช ื—ื•ืคืฉื™ื•ืช, ื”ื”ืชื ื’ื“ื•ืช ืœื ื™ื•ืจื“ืช ื‘ืชื—ืชื™ืช, ืžื” ืฉืžืืœืฅ ืืช ื”ื“ืœื˜ื•ืื™ื“ื™ื ืœื”ื™ืฉืืจ ืคืขื™ืœื™ื ืœืื•ืจืš ื›ืœ ื”ื—ื–ืจื”.

ื™ืชืจ ืขืœ ื›ืŸ, ื”ื›ื‘ืœ ืžืืคืฉืจ ื ืชื™ื‘ ื–ื•ืจื ื•ื˜ื‘ืขื™ ื™ื•ืชืจ ืœื›ืชืคื™ื™ื ื•ืœืคืจืงื™ ื›ืฃ ื”ื™ื“. ืื ืืชื” ืžื•ืฆื ืกืจื’ืœ ื™ืฉืจ ืœื ื ื•ื—, ืฉื™ืžื•ืฉ ื‘ื—ื™ื‘ื•ืจ ื—ื‘ืœ ื™ื›ื•ืœ ืœืืคืฉืจ ืœื™ื“ื™ื™ื ืฉืœืš ืœื ื•ืข ื‘ืื•ืคืŸ ืขืฆืžืื™, ื•ืœื”ืคื—ื™ืช ืขื•ื“ ื™ื•ืชืจ ืืช ืžืชื— ื”ืžืคืจืงื™ื ืชื•ืš ื”ื’ื“ืœืช ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ ืฉืœ ื”ื”ืจืžื”.

ื ืชื™ื‘ ืกืจื’ืœ ื—ืœืง ืฉืœ ืฉื•ืจื” ื–ืงื•ืคื” ืฉืœ ื›ื‘ืœ
ื”ืฉืชืžืฉ ื‘ื”ืชื ื’ื“ื•ืช ื”ืขืงื‘ื™ืช ืฉืœ ื”ื›ื‘ืœ ื›ื“ื™ ืœื”ืชืžืงื“ ื‘ื—ื™ื‘ื•ืจ ืฉืจื™ืจ ื ืคืฉ ื‘ื›ืชืคื™ื™ื.

RANGE, LOAD & TEMPO

ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉื™ืืคืฉืจื• ืœื—ื–ื•ืจ ืขืœ ืฉื•ืจื” ื–ืงื•ืคื” ืฉืœ ื”ื›ื‘ืœื™ื

ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ืฉื™ืžื•ืฉื™ ืžืกืชื™ื™ื ืœืคื ื™ ืฉื”ื’ื• ืื• ืžืคืจืงื™ ื”ืขื‘ื•ื“ื” ืฉืœืš ืฆืจื™ื›ื™ื ืœืฉื ื•ืช ืžื™ืงื•ื ื›ื“ื™ ืœื”ื–ื™ื– ืืช ื”ืขื•ืžืก. ืฉืžื•ืจ ืขืœ ื”ื“ืœืชื ื”ืฆื“ื“ื™ืช ยท ื”ื˜ืจืคื– ื”ืขืœื™ื•ืŸ ืžื™ื™ืฆืจืช ืืช ื”ืชื ื•ืขื” ื‘ืขื•ื“ ื”ื“ืœืชื ื”ืงื“ืžื™ืช ยท ื”ื“ื•-ืจืืฉื™ ืชื•ืžื›ื™ื ื‘ืื•ืชื• ื™ื™ืฉื•ืจ ืžื”ื—ื–ืจื” ื”ืจืืฉื•ื ื” ื•ืขื“ ื”ืื—ืจื•ื ื”.

ื”ืฉืชืžืฉ ื‘ืฉืœื‘ ื”ื ืžื›ื” ืžื‘ื•ืงืจ ืฉืœ ื›ืฉืชื™ื™ื ืขื“ ืฉืœื•ืฉ ืฉื ื™ื•ืช ื•ื”ื™ืžื ืข ืžืงืคื™ืฆื•ืช ื“ืจืš ื”ืžืขื‘ืจ. ืื ื”ื—ื–ืจื•ืช ื”ืื—ืจื•ื ื•ืช ื”ื•ืคื›ื•ืช ืœืงืฆืจื•ืช ื™ื•ืชืจ, ืžื”ื™ืจื•ืช ื™ื•ืชืจ ืื• ืฉื•ื ื•ืช ื‘ืขืœื™ืœ ืžื”ืจืืฉื•ื ื”, ื”ืคื—ื™ืชื• ืืช ื”ืขื•ืžืก ืื• ื”ืคืกื™ืงื• ืืช ื”ืกื˜ ืœืคื ื™ ืฉื”ื˜ื›ื ื™ืงื” ืชืชืงืœืงืœ.

ื›ื‘ืœ ืฉื•ืจื” ื–ืงื•ืคื” โ€” ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉื™ืืคืฉืจื• ืœื—ื–ื•ืจ ืขืœ ืฉื•ืจื” ื–ืงื•ืคื” ืฉืœ ื”ื›ื‘ืœื™ื
ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉื™ืืคืฉืจื• ืœื—ื–ื•ืจ ืขืœ ืฉื•ืจื” ื–ืงื•ืคื” ืฉืœ ื”ื›ื‘ืœื™ื

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ื”ืชืงื“ืžื• ืืช ืฉื•ืจืช ื”ื›ื‘ืœื™ื ื”ื–ืงื•ืคื” ืจืง ืœืื—ืจ ื›ืœ ื—ื–ืจื” ืขืœ ืื•ืชื” ื“ืจืš ืœืœื ื›ืื‘ื™ ืžืคืจืงื™ื.

ืคืชืจื•ืŸ ื‘ืขื™ื•ืช

ืชืงื ื• ืืช ืกื™ื‘ืช ื”ื˜ืขื•ืช, ืœื ืจืง ืืช ื”ืžืจืื” ืฉืœื”

ื‘ืจ ืžืชืจื—ืง

ืžื” ืจื•ืื™ื
ื”ืžื•ื˜ ื–ื– ืงื“ื™ืžื” ื”ืจื—ืง ืžื”ื’ื•ืฃ ื‘ืžื”ืœืš ื”ืžืฉื™ื›ื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื”ืกืชืžื›ื•ืช ื™ืชืจ ืขืœ ื”ื“ื•-ืจืืฉื™ ืื• ื—ื•ืกืจ ืฉืœื™ื˜ื”.
ื›ื™ืฆื“ ืœืชืงืŸ
ื”ืชืžืงื“ื• ื‘ืžืฉื™ื›ืช ื”ืžื•ื˜ ื™ืฉืจ ื‘ืงื• ื”ืืžืฆืข ืฉืœื›ื, ืชื•ืš ืฉืžื™ืจื” ืงืจื•ื‘ื” ื›ื›ืœ ื”ืืคืฉืจ ืœื’ื•ืคื›ื.

ืžื•ื‘ื™ืœ ืขื ืคืจืงื™ ื”ื™ื“ื™ื™ื

ืžื” ืจื•ืื™ื
ืคืจืงื™ ื”ื™ื“ื™ื™ื ืขื•ืœื™ื ื’ื‘ื•ื” ื™ื•ืชืจ ืžื”ืžืจืคืงื™ื ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ ืฉืœ ื”ืชื ื•ืขื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื ื™ืกื™ื•ืŸ 'ืœืกืœืกืœ' ืืช ื”ืžืฉืงืœ ื‘ืืžืฆืขื•ืช ื”ืืžื•ืช.
ื›ื™ืฆื“ ืœืชืงืŸ
ื—ืฉื‘ื• ืขืœ 'ืœื”ืขื‘ื™ืจ ืืช ื”ืžืจืคืงื™ื ืœืชืงืจื”' ื•ืชืŸ ืœื™ื“ื™ื™ื ืฉืœืš ืœืขืงื•ื‘ ื›ืงืจืกื™ื.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

ื”ืชืื™ืžื• ืืช ื”ืงื•ืฉื™ ืœืคื ื™ ื”ื•ืกืคืช ืขื•ืžืก

01

ื›ื‘ืœ ื—ื‘ืœ ื‘ืฉื•ืจื” ื–ืงื•ืคื”

ื”ืฉืชืžืฉ ื‘ื—ื‘ืœ ื›ื“ื™ ืœืืคืฉืจ ืชื ื•ื—ืช ื™ื“ ืจื—ื‘ื” ื™ื•ืชืจ ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ื”ื’ื‘ืจืช ื”ื‘ื™ื“ื•ื“ ื”ืฆื“ื™ ืฉืœ ื”ื“ืœืชื.

02

ืฉื•ืจื” ื–ืงื•ืคื” ื‘ื›ื‘ืœ ื—ื“ ื–ืจื•ืข

ื‘ืฆืข ืืช ื”ืชืจื’ื™ืœ ื–ืจื•ืข ืื—ืช ื‘ื›ืœ ืคืขื ื›ื“ื™ ืœืžืงืกื ืืช ื”ืžื™ืงื•ื“ ื•ืœื˜ืคืœ ื‘ืืกื™ืžื˜ืจื™ื•ืช ื›ื•ื—.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ืฉื•ืจื•ืช ื–ืงื•ืคื™ื•ืช ื‘ื›ื‘ืœื™ื ืžืฆื•ื™ื ื•ืช ืœื”ื•ืกืคืช ืคืจื˜ื™ื ืœืฉืงืขื™ื ื”ืฆื“ื“ื™ื™ื. ืฉืžื•ืจ ืขืœ ืงืฆื‘ ื—ืœืง ื•ืงืฆื‘ื™ ืœืื•ืจืš ื›ืœ ื”ื“ืจืš.

ืชึถื“ึถืจ

1-2 ืคืขืžื™ื ื‘ืฉื‘ื•ืข

ื›ืœื•ืœ ื›ืžื”ืœืš ืžืฉื ื™ ืื• ืžืกื™ื™ื ื‘ืฉื’ืจืช ื”ื›ืชืคื™ื™ื ืฉืœืš.

ื›ึผึถืจึถืš

3-4 ืกื˜ื™ื ืฉืœ 12-15 ื—ื–ืจื•ืช

ื”ืชืžืงื“ื• ื‘ื—ื–ืจื•ืช ืื™ื›ื•ืชื™ื•ืช ื•ื‘ืฉืจื™ืคืช ืฉืจื™ืจื™ื ืขืžื•ืงื”.

  • ืืœ ืชืฉืชืžืฉ ื‘ืžื•ืžื ื˜ื•ื ืื• ื‘-'hip drive' ื›ื“ื™ ืœื˜ืœื˜ืœ ืืช ื”ืžืฉืงืœ.
  • ืฉืžื•ืจ ืขืœ ื›ืชืคื™ื™ื ืžื“ื•ื›ืื•ืช ื•ื”ื™ืžื ืข ืžืžืฉื™ื›ืช ื›ืชืคื™ื™ื ืžื•ื’ื–ืžืช.
  • ืฉืืคื• ื‘ื“ืจืš ืœืžื˜ื”, ื ืฉืคื• ืชื•ืš ื›ื“ื™ ืžืฉื™ื›ื” ืœืžืขืœื”.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ื”ืื ื–ื” ื™ื’ืจื•ื ืœืฆื•ื•ืืจ ืฉืœื™ ืœื”ื™ืจืื•ืช ืงืฆืจ ื™ื•ืชืจ?

ืžืœื›ื•ื“ื•ืช ืžืคื•ืชื—ื•ืช ืžื•ืกื™ืคื•ืช ืœืžื‘ื ื” ื’ื•ืฃ ืขื•ืฆืžืชื™, ืื‘ืœ ืื—ื™ื–ื” ืจื—ื‘ื” ื™ื•ืชืจ ื™ื›ื•ืœื” ืœื”ืขื‘ื™ืจ ื“ื’ืฉ ืจื‘ ื™ื•ืชืจ ืœื“ืœืชืื™ ืื ืืชื” ืจื•ืฆื” ืœื”ืชืžืงื“ ื‘ืจื•ื—ื‘.

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

  1. 1. ExRx.net - ืฉื•ืจื” ื–ืงื•ืคื” ื‘ื›ื‘ืœื™ื

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื

ื˜ื‘ืขืช ืœื“ื—ื•ืฃ ืœืžืขืœื” โ€” ื‘ื“ื•ืง ืชื—ื™ืœื” ืขื•ื’ื ื™ื ื•ืจืฆื•ืขื•ืช

ื˜ื‘ืขืช ืœื“ื—ื•ืฃ ืœืžืขืœื”

Ring Push-Up

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ื›ื“ื•ืจ ื›ื•ืฉืจ โ€” ื‘ื“ื•ืง ืชื—ื™ืœื” ืืช ืชื ืื™ ื”ื›ื“ื•ืจ ื•ื”ืจืฆืคื”

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ื›ื“ื•ืจ ื›ื•ืฉืจ

Stability Ball Push-Up

ืชื ื•ื—ืช ื”ืชื—ืœื” ืฉืœ ื”ืืจื›ืช ื’ื‘ (ืžืฉืงืœ ื’ื•ืฃ) ื•ื™ื™ืฉื•ืจ ืžืคืจืง

ื”ืจื—ื‘ื” ืื—ื•ืจื™ืช

Back Extension

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื