ืžื“ืจื™ืš ืขื™ืชื•ื ื•ืช ืžื•ืงืฉ

Landmine Press 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™ื

LANDMINE PRESS

ืœื—ื™ืฆื” ืืœื›ืกื•ื ื™ืช ื™ื“ื™ื“ื•ืชื™ืช ืœื›ืชืคื™ื™ื ื”ื‘ื•ื ื” ืืช ื—ื•ื–ืง ื”ื“ืœืชื ื”ืงื“ืžื™ ื•ื ืคื— ื”ื—ื–ื” ื”ืขืœื™ื•ืŸ

ืขื’ืŸ ืงืฆื” ืื—ื“ ืฉืœ ืžืฉืงื•ืœืช ื‘ืฉืงืข ืžื•ืงืฉ ืื• ื‘ืคื™ื ื”. ื”ื—ื–ืง ืืช ื”ืงืฆื” ื”ื ื’ื“ื™ ื‘ื™ื“ ืื—ืช ื‘ื’ื•ื‘ื” ื”ื›ืชืคื™ื™ื. ืขืžื•ื“ ืขื ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ื‘ืขืžื™ื“ื” ืžื–ืขื–ืขืช ืื• ื–ื• ืœืฆื“ ื–ื• ื•ืขืจื‘ ืืช ื”ืœื™ื‘ื” ืฉืœืš. ื ืฉืคื• ื‘ื–ืžืŸ ืฉืืชื ืœื•ื—ืฆื™ื ืขืœ ื”ืžื•ื˜ ื‘ืืœื›ืกื•ืŸ ื›ืœืคื™ ืžืขืœื” ื•ืงื“ื™ืžื” ืขื“ ืฉื”ื–ืจื•ืข ืฉืœื›ื ืžื•ืฉื˜ืช ื‘ืžืœื•ืื”. ื”ืฉื”ื” ืœืจื’ืข ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืื– ื”ื•ืจื“ ื‘ืื™ื˜ื™ื•ืช ืืช ื”ืžื•ื˜ ื‘ื—ื–ืจื” ืœืขืžื“ืช ื”ื”ืชื—ืœื” ื‘ืฉืœื™ื˜ื”.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
Deltoid ืงื“ืžื™ ยท ื—ื–ื” ื—ื–ื” ืขืœื™ื•ืŸ
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
Triceps Brachii ยท Serratus Anterior ยท Core
ืจืžืช ืงื•ืฉื™
ืžืชื—ื™ืœื™ื
ืกื•ื’ ืชื ื•ืขื”
ื“ื—ื™ืคื” ืืœื›ืกื•ื ื™ืช
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ ืขื™ืชื•ื ื•ืช ืžื•ืงืฉ

ื”ืื ื–ื” ืชืจื’ื™ืœ ื—ื–ื” ืื• ื›ืชืฃ?

ื–ื” ืžื›ื•ื•ืŸ ืœืฉื ื™ื”ื. ื”ื“ืœืชื ื”ืงื“ืžื™ืช ื”ื™ื ื”ืžื ื™ืข ื”ืขื™ืงืจื™, ืืš ื”ื—ื–ื” ื”ืขืœื™ื•ืŸ ื”ื’ื“ื•ืœ ืžืขื•ืจื‘ ืžืื•ื“ ื‘ืชื ื•ืขืช ื”ืœื—ื™ืฆื” ื”ืืœื›ืกื•ื ื™ืช.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

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

ืขื™ืชื•ื ื•ืช ืžื•ืงืฉ โ€” ื”ื’ื“ืจื” ื•ืื—ื™ื–ื”
ื”ื—ื–ืง ืืช ืงืฆื” ื”ืžืฉืงื•ืœืช ื‘ื’ื•ื‘ื” ื”ื›ืชืฃ. ืขืžื•ื“ ื–ืงื•ืฃ ืขื ื”ื—ื–ื” ื”ื—ื•ืฆื” ื•ื™ื™ืฆื‘ ืืช ื”ืœื™ื‘ื” ืฉืœืš. ืื—ื•ื– ืืช ื”ืžื•ื˜ ื‘ื—ื•ื–ืงื”.
  1. 1

    ื”ื’ื“ืจื” ื•ืื—ื™ื–ื”

    ื”ื—ื–ืง ืืช ืงืฆื” ื”ืžืฉืงื•ืœืช ื‘ื’ื•ื‘ื” ื”ื›ืชืฃ. ืขืžื•ื“ ื–ืงื•ืฃ ืขื ื”ื—ื–ื” ื”ื—ื•ืฆื” ื•ื™ื™ืฆื‘ ืืช ื”ืœื™ื‘ื” ืฉืœืš. ืื—ื•ื– ืืช ื”ืžื•ื˜ ื‘ื—ื•ื–ืงื”.

  2. 2

    ืœื—ื™ืฆื” ืืœื›ืกื•ื ื™ืช

    ื”ืกืข ืืช ื”ืžืฉืงื•ืœืช ื›ืœืคื™ ืžืขืœื” ื•ืงื“ื™ืžื” ื‘ืงื• ื™ืฉืจ. ื”ืชืžืงื“ ื‘ืฉื™ืžื•ืฉ ื‘ื“ืœืชื ื”ืงื“ืžื™ืช ื•ื‘ื—ื–ื” ื”ืขืœื™ื•ืŸ ื›ื“ื™ ืœื”ื–ื™ื– ืืช ื”ืžืฉืงืœ.

  3. 3

    ืฉื™ื ื”ืชื›ื•ื•ืฆื•ืช

    ื”ืจื’ื™ืฉื• ืืช ื”ืžืชื— ื‘ื›ืชืฃ โ€‹โ€‹ื•ื‘ืกืจื˜ื•ืก ื”ืงื“ืžื™ ืฉืœื›ื ื›ืฉืืชื ืžื’ื™ืขื™ื ืœืžืชื™ื—ื” ืžืœืื” ืฉืœ ื”ื–ืจื•ืข.

  4. 4

    ื”ื—ื–ืจื” ืžื‘ื•ืงืจืช

    ื”ื•ืจื“ ืœืื˜ ืืช ื”ืžื•ื˜ ื‘ื—ื–ืจื” ืืœ ื”ื›ืชืฃ ืฉืœืš, ื”ืชื ื’ื“ ืœืžืฉืงืœ ื•ืฉืžื•ืจ ืขืœ ื”ืžืจืคืง ืฉืœืš ืฉืœื ื™ืชืœืงื— ืจื—ื•ืง ืžื“ื™ ื”ื—ื•ืฆื”.

SHOULDER FRIENDLY ARC

ื ืชื™ื‘ ื‘ื˜ื•ื— ื™ื•ืชืจ ืœืžืคืจืง ื”ื›ืชืฃ

ืžื›ื™ื•ื•ืŸ ืฉืžื›ื‘ืฉ ื”ืžื•ืงืฉื™ื ืขื•ืงื‘ ืื—ืจ ืงืฉืช ืืœื›ืกื•ื ื™ืช ื•ืœื ื ืชื™ื‘ ืื ื›ื™ ื‘ืœื‘ื“, ื”ื•ื ืžืคื—ื™ืช ืืช ื”ื“ืจื™ืฉื” ืœื ื™ื™ื“ื•ืช ื‘ื™ืช ื”ื—ื–ื” ื•ื”ื›ืชืฃ. ื–ื” ื”ื•ืคืš ืื•ืชื• ืœื‘ื—ื™ืจื” ืžืฆื•ื™ื ืช ืขื‘ื•ืจ ืื ืฉื™ื ืฉื—ื•ื•ื™ื ืื™ ื ื•ื—ื•ืช ื‘ืžื”ืœืš ืœื—ื™ืฆื” ืชืงื•ืจื” ืžืกื•ืจืชื™ืช.

ื”ืื•ืคื™ ื”ืžืขื•ื’ืŸ ืฉืœ ื”ืžื•ื˜ ืžืกืคืง ื’ื ื™ืฆื™ื‘ื•ืช ืžื•ื’ื‘ืจืช, ื•ืžืืคืฉืจ ืœืš ืœื”ืชืžืงื“ ื‘ืžื›ื ื™ืงื” ืฉืœ ื”ืœื—ื™ืฆื” ื•ื‘ื—ื™ื‘ื•ืจ ืฉืœ ืฉืจื™ืจื™ ื”ืžื˜ืจื” ืœืœื ื“ืจื™ืฉื•ืช ื”ืื™ื–ื•ืŸ ืฉืœ ืžื•ื˜ ืขื•ืžื“ ื—ื•ืคืฉื™.

ืžื‘ื˜ ืฆื“ ื”ืžืจืื” ืืช ื ืชื™ื‘ ื”ืžื•ื˜ ื”ืืœื›ืกื•ื ื™ ืฉืœ ืžื›ื‘ืฉ ื”ืžื•ืงืฉื™ื
ื ืฆืœ ืืช ื”ืงืฉืช ื”ื˜ื‘ืขื™ืช ืฉืœ ืžื•ืงืฉ ื”ืื“ืžื” ื›ื“ื™ ืœื”ื’ืŸ ืขืœ ื”ืžืคืจืงื™ื ืฉืœืš ืชื•ืš ื‘ื ื™ื™ืช ื—ื•ื–ืง ืœื—ื™ืฆื”.

RANGE, LOAD & TEMPO

ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉืฉื•ืžืจื™ื ืขืœ ืœื—ื™ืฆืช Landmine ื ื™ืชื ืช ืœื—ื–ืจื”

ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ืฉื™ืžื•ืฉื™ ืžืกืชื™ื™ื ืœืคื ื™ ืฉื”ื’ื• ืื• ืžืคืจืงื™ ื”ืขื‘ื•ื“ื” ืฉืœืš ืฆืจื™ื›ื™ื ืœืฉื ื•ืช ืžื™ืงื•ื ื›ื“ื™ ืœื”ื–ื™ื– ืืช ื”ืขื•ืžืก. ืฉืžื•ืจ ืขืœ ื”ื“ืœืชื ื”ืงื“ืžื™ืช ยท ื”ืขืœื™ื•ืŸ pectoralis major ืžื™ื™ืฆืจ ืืช ื”ืชื ื•ืขื” ื‘ืขื•ื“ ื”ืชืœืช ืจืืฉื™ ื‘ืจื›ื™ื™ ยท serratus anterior ยท ื”ืœื™ื‘ื” ื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.

ืขื™ืชื•ื ื•ืช ืžื•ืงืฉ โ€” ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉืฉื•ืžืจื™ื ืขืœ ืœื—ื™ืฆืช Landmine ื ื™ืชื ืช ืœื—ื–ืจื”
ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉืฉื•ืžืจื™ื ืขืœ ืœื—ื™ืฆืช Landmine ื ื™ืชื ืช ืœื—ื–ืจื”

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ื”ืชืงื“ืžื• ืืช ืœื—ื™ืฆืช ื”ืžื•ืงืฉ ืจืง ืœืื—ืจ ื›ืœ ื—ื–ืจื” ื‘ืฆืขื• ืืช ืื•ืชื• ื”ืžืกืœื•ืœ ืœืœื ื›ืื‘ื™ ืžืคืจืงื™ื.

ืคืชืจื•ืŸ ื‘ืขื™ื•ืช

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

ืกื™ื‘ื•ื‘ ืžื•ื’ื–ื ืฉืœ ื”ื’ื•

ืžื” ืจื•ืื™ื
ื”ื’ื•ืฃ ืžืชืคืชืœ ืžื”ืžื•ื˜ ื‘ื–ืžืŸ ื”ืœื—ื™ืฆื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืฉื™ืžื•ืฉ ื‘ืžืฉืงืœ ื›ื‘ื“ ืžื“ื™ ืื• ื‘ืขืœ ืœื™ื‘ื” ื—ืœืฉื”.
ื›ื™ืฆื“ ืœืชืงืŸ
ื”ื•ืจื“ ืืช ื”ืžืฉืงืœ ื•ื”ืชืžืงื“ ื‘ืฉืžื™ืจื” ืขืœ ื”ื›ืชืคื™ื™ื ื•ื”ื™ืจื›ื™ื™ื ืฉืœืš ืžืจื•ื‘ืขื•ืช ืœืคื ื™ื ืœืื•ืจืš ื›ืœ ื”ืกื˜.

ืžืจืคืง ืžืชืœืงื—

ืžื” ืจื•ืื™ื
ื”ืžืจืคืง ืžืฆื‘ื™ืข ื™ืฉื™ืจื•ืช ื”ืฆื™ื“ื” ื‘ืžื”ืœืš ื”ื™ืจื™ื“ื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื™ื™ืฉื•ืจ ื›ืชืฃ ืœื ืชืงื™ืŸ.
ื›ื™ืฆื“ ืœืชืงืŸ
ืฉืžื•ืจ ืขืœ ื”ืžืจืคืง ืฉืœืš ืืกื•ืฃ ื‘ื–ื•ื•ื™ืช ืฉืœ 45 ืžืขืœื•ืช ืœื’ื•ืฃ ืฉืœืš ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ืชื ื•ื—ืช ืœื—ื™ืฆื” ื‘ื˜ื•ื—ื” ื•ื—ื–ืงื”.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

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

01

ืœื—ืฅ ืขืœ ืžื•ืงืฉ ื‘ืจื›ื™ื™ื

ื‘ืฆืข ืืช ื”ืœื—ื™ืฆื” ืชื•ืš ื›ื“ื™ ื›ืจื™ืขื” ื›ื“ื™ ืœื‘ื˜ืœ ืืช ื”ื ืขืช ื”ืจื’ืœื™ื™ื ื•ืœื”ื’ื‘ื™ืจ ืืช ื”ื“ืจื™ืฉื” ืœื‘ื™ื“ื•ื“ ื”ืœื™ื‘ื” ื•ื”ื›ืชืคื™ื™ื ืฉืœืš.

02

ืžื›ื•ื ืช ืžื•ืงืฉ ื‘ืฉืชื™ ื™ื“ื™ื™ื

ื”ื—ื–ืง ืืช ื”ืžื•ื˜ ื‘ืฉืชื™ ื”ื™ื“ื™ื™ื ื›ื“ื™ ืœื”ื–ื™ื– ืขื•ืžืกื™ื ื›ื‘ื“ื™ื ื™ื•ืชืจ ื•ืœื”ืขื‘ื™ืจ ื“ื’ืฉ ืจื‘ ื™ื•ืชืจ ืืœ ื”ื—ื–ื” ื”ืขืœื™ื•ืŸ.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ืžื›ื‘ืฉ ื”ืžื•ืงืฉื™ื ืžืฉืœื‘ ื‘ื˜ื™ื—ื•ืช ืขื ืคื•ื ืงืฆื™ื•ื ืœื™ื•ืช. ื–ื•ื”ื™ ืชื•ืกืคืช ื ื”ื“ืจืช ืœื›ืœ ืชื•ื›ื ื™ืช ื›ื•ื— ืคืœื’ ื’ื•ืฃ ืขืœื™ื•ืŸ.

ืชึถื“ึถืจ

1-2 ืคืขืžื™ื ื‘ืฉื‘ื•ืข

ืชื ื•ืขื” ืจื‘-ืชื›ืœื™ืชื™ืช ื”ืžืฉืชืœื‘ืช ื”ื™ื˜ื‘ ื‘ืฉื’ืจื” ืžืžื•ืงื“ืช ื›ืชืคื™ื™ื ื•ื—ื–ื”.

ื›ึผึถืจึถืš

3-4 ืกื˜ื™ื ืฉืœ 10-15 ื—ื–ืจื•ืช

ื”ืชืžืงื“ื• ื‘ืื™ื›ื•ืช ื”ื›ื™ื•ื•ืฅ ื•ื‘ืงืฆื‘ ื—ืœืง ื•ืžื‘ื•ืงืจ.

  • ืืœ ืชืžืฉื•ืš ืืช ื”ื›ืชืฃ ืœื›ื™ื•ื•ืŸ ื”ืื•ื–ืŸ ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ ืฉืœ ื”ืœื—ื™ืฆื”.
  • ืฉืžืจื• ืขืœ ื›ืคื•ืช ื”ืจื’ืœื™ื™ื ื ื˜ื•ืขื•ืช ื”ื™ื˜ื‘ ื•ื”ื™ืžื ืขื• ืžืฉื™ืžื•ืฉ ื‘ืžื•ืžื ื˜ื•ื.
  • ื”ืงื“ื™ืฉื• 2-3 ืฉื ื™ื•ืช ืœื”ื•ืจื“ืช ื”ืžื•ื˜ ืœืžืฉืš ื–ืžืŸ ืžืจื‘ื™ ืชื—ืช ืžืชื—.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ืื™ื–ื• ืจื’ืœ ืฆืจื™ื›ื” ืœื”ื™ื•ืช ืงื“ื™ืžื”?

ืขืžื™ื“ื” ืžื“ื•ืจื’ืช ืขื ื›ืฃ ื”ืจื’ืœ ืžื•ืœ ื”ื–ืจื•ืข ื”ืœื•ื—ืฆืช ืงื“ื™ืžื” ื”ื™ื ื™ืฆื™ื‘ื” ื‘ื™ื•ืชืจ, ืื‘ืœ ืืชื” ื™ื›ื•ืœ ื’ื ืœื”ืฉืชืžืฉ ื‘ืขืžื“ืช ืžืงื‘ื™ืœื” ื›ื“ื™ ืœืืชื’ืจ ืืช ื”ืœื™ื‘ื” ืฉืœืš ื™ื•ืชืจ.

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

  1. 1. T Nation - The Landmine Press

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื

ืขืžื“ืช ื”ืชื—ืœื” ืฉืœ ืฉื›ื™ื‘ื” ืœืžืขืœื” ื”ืžืจืื” ืืช ื ืงื•ื“ื•ืช ื”ืžื’ืข ืฉืœ ื”ื™ื“ ื•ื”ืจื’ืœ ื•ืืช ืงื• ื”ื™ื™ืฉื•ืจ ืžื”ืจืืฉ ื•ืขื“ ื”ืงืจืกื•ืœื™ื™ื

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื”

Push-Up

ืคื•ืฉ ืืค ื™ื”ืœื•ื ื›ืฉื”ื™ื“ื™ื™ื ืฆืžื•ื“ื•ืช ื–ื• ืœื–ื• ื•ื”ื›ืชืคื™ื™ื, ื”ื™ืจื›ื™ื™ื ื•ื”ืขืงื‘ื™ื ื‘ืงื• ื™ืฉืจ

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื™ื”ืœื•ื

Diamond Push-Up

ืžื—ื ื›ืคื™ื™ื ื‘ืขืžื“ืช ืชื—ื™ืœืช ื“ื—ื™ืคื” ืขื ื”ื’ื•ืฃ ื‘ืงื• ื™ืฉืจ ื‘ืžื”ืœืš ื™ืจื™ื“ื” ืžื‘ื•ืงืจืช

ืฉื›ื™ื‘ื•ืช ืกืžื™ื›ื” ื‘ืžื—ื™ืืช ื›ืฃ

Clap Push-Up

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื