ืžื“ืจื™ืš ืกื™ืคื•ืŸ ืคื™ืง ื”ืคื•ืš

Reverse Pec Deck 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™ื

REVERSE PEC DECK

ืชืจื’ื™ืœ ื”ืžื‘ื•ื“ื“ ืืช ื”ื—ืœืง ื”ืื—ื•ืจื™ ืฉืœ ื”ื›ืชืฃ ืœื™ืฆื™ืจืช ืงื• ื›ืชืฃ ืชืœืช ืžื™ืžื“ื™ ื•ืขื•ื–ืจ ืœืชืงืŸ ืืช ืžื‘ื ื” ื”ื’ื•ืฃ.

ืฉื‘ ืขื ื”ืคื ื™ื ื›ืœืคื™ ืžื˜ื” ืขืœ ืžื›ื•ื ืช ื”-Pec Deck Fly ื•ืœื—ืฅ ืืช ื”ื—ื–ื” ืฉืœืš ืขืœ ืžืฉืขื ืช ื”ื’ื‘. ื”ืชืื ืืช ื’ื•ื‘ื” ื”ืžื•ืฉื‘ ื›ืš ืฉื”ื™ื“ื™ืช ืชื”ื™ื” ื‘ื’ื•ื‘ื” ื”ื›ืชืคื™ื™ื. ื”ื—ื–ืง ืืช ื”ื™ื“ื™ืช ื•ื”ืฉืืจ ืืช ื”ืžืจืคืงื™ื ื›ืคื•ืคื™ื ืžืขื˜. ื ืฉืคื• ื•ืคืจืฉื• ืืช ืฉืชื™ ื”ื™ื“ื™ื™ื ืœืื—ื•ืจ, ืžื•ืฉื›ื™ื ืืช ื”ืžืจื•ื•ื— ื‘ื™ืŸ ื”ืฉื›ืžื•ืช ื‘ืชื—ื•ืฉืช ืœื—ื™ืฆื” ื•ืœื ื‘ืชื—ื•ืฉืช ืžืฉื™ื›ื”. ืœืื—ืจ ืฉืžืจื’ื™ืฉื™ื ืืช ื”ื›ื™ื•ื•ืฅ ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื—ื•ื–ืจื™ื ืœืื˜ ื•ืžื‘ื•ืงืจ ืœืขืžื“ืช ื”ื”ืชื—ืœื”.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
ื“ืœืชื•ืื™ื“ ืื—ื•ืจื™
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
ื˜ืจืคื– ืืžืฆืข ยท ืจื•ืžื‘ื•ืื™ื“ื™ื ยท Infraspinatus
ืจืžืช ืงื•ืฉื™
ืžืชื—ื™ืœื™ื
ืกื•ื’ ืชื ื•ืขื”
ื—ื˜ื™ืคืช ื›ืชืฃ ืื•ืคืงื™ืช
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ ืกื™ืคื•ืŸ ืคื™ืง ื”ืคื•ืš

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

ื–ื”ื• ืชืจื’ื™ืœ ื›ืชืฃ ื”ืžื›ื•ื•ืŸ ื‘ืขื™ืงืจ ืœื—ืœืง ื”ืื—ื•ืจื™ ืฉืœ ื”ื›ืชืฃ (ื“ืœื˜ื•ืื™ื“ ืื—ื•ืจื™), ืืš ื”ื–ืจื™ืงื” ื”ืื—ื•ืจื™ืช ืžืฉืชืชืคืช ื’ื ื›ืชืจื’ื™ืœ ืขื–ืจ.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

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

Reverse Peck Deck - ื”ืชืงื ื” ื•ื”ื›ื ื”
ืฉื‘ ืžื•ืœ ื”ืžื›ื•ื ื” ื•ืœื—ืฅ ืืช ื”ื—ื–ื” ืฉืœืš ืขืœ ื”ืจืคื™ื“ื”. ื›ื•ื•ื ืŸ ืืช ื’ื•ื‘ื” ื”ืžื•ืฉื‘ ื›ืš ืฉื”ื–ืจื•ืขื•ืช ืฉืœืš ืžืงื‘ื™ืœื•ืช ืœืจืฆืคื” ื›ืืฉืจ ืืชื” ืื•ื—ื– ื‘ื™ื“ื™ืช.
  1. 1

    ื”ื’ื“ืจื” ื•ื”ื›ื ื”

    ืฉื‘ ืžื•ืœ ื”ืžื›ื•ื ื” ื•ืœื—ืฅ ืืช ื”ื—ื–ื” ืฉืœืš ืขืœ ื”ืจืคื™ื“ื”. ื›ื•ื•ื ืŸ ืืช ื’ื•ื‘ื” ื”ืžื•ืฉื‘ ื›ืš ืฉื”ื–ืจื•ืขื•ืช ืฉืœืš ืžืงื‘ื™ืœื•ืช ืœืจืฆืคื” ื›ืืฉืจ ืืชื” ืื•ื—ื– ื‘ื™ื“ื™ืช.

  2. 2

    ืคืชื— ื’ื‘

    ืขื ื”ืžืจืคืงื™ื ืงื‘ื•ืขื™ื, ืคืจื•ืฉ ืืช ื”ื™ื“ื™ื™ื ืœืื—ื•ืจ ื‘ืงืฉืช. ื”ืฉืชืžืฉ ื‘ื—ื•ื–ืง ื”ืฉืจื™ืจื™ื ืžืื—ื•ืจื™ ื”ื›ืชืคื™ื™ื ืฉืœืš.

  3. 3

    ื”ืชื›ื•ื•ืฆื•ืช ืงื•ื“ืงื•ื“

    ื‘ื ืงื•ื“ืช ื”ื›ื™ื•ื•ืฅ ื”ืžืงืกื™ืžืœื™ืช, ื”ืจื’ื™ืฉื• ืืช ื”ื’ื™ืจื•ื™ ืฉืœ ื”ื“ืœื˜ื™ื ื”ืื—ื•ืจื™ื™ื ื•ื”ืฉื”ื• ืงืฆืจื•ืช ืžืื•ื“.

  4. 4

    ื—ื–ื•ืจ ืœืื˜

    ื—ื–ื•ืจ ืœืขืžื“ืช ื”ื”ืชื—ืœื”, ืฉืœื™ื˜ื” ื‘ืžืฉืงืœ. ื”ื•ืจื™ื“ื• ืืช ื”ืžืฉืงืœ ืžืžืฉ ืœืคื ื™ ืฉื ื•ื’ืขื™ื ื‘ื• ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ืžืชื— ื”ืฉืจื™ืจื™ื.

REAR DELT ISOLATION

ืžืฉื•ืš ืžืื—ื•ืจื™ ื”ื›ืชืคื™ื™ื, ืœื ืืช ืฉืจื™ืจื™ ื”ื’ื‘.

ื”ื˜ืขื•ืช ื”ื ืคื•ืฆื” ื‘ื™ื•ืชืจ ื‘ื—ืคื™ืกื•ืช ื ื™ืงื•ืจ ื”ืคื•ืš ื”ื™ื ื”ืจื—ื‘ืช ื™ืชืจ ืฉืœ ืขืฆื ื”ืฉื›ืžื” (ืขืฆื ื”ื›ื ืฃ) ื•ืฉื™ืžื•ืฉ ื‘ืžืขื•ื™ื ื™ื ื›ืื’ื•ื ื™ืกื˜.

ื›ื“ื™ ืœื‘ื•ื“ื“ ื›ืจืื•ื™ ืืช ื”ื“ืœื˜ื•ืื™ื“ื™ื ื”ืื—ื•ืจื™ื™ื, ืฉืœื˜ื• ืขืœ ื”ืฉื›ืžื•ืช ืขืœ ื™ื“ื™ ืงื™ื‘ื•ืขื ืื• ื”ื–ื–ืชื ืงืœื” ื‘ืœื‘ื“, ื•ื”ื–ื™ื–ื• ืืช ื”ืžืจืคืงื™ื ืจื—ื•ืง ื”ื—ื•ืฆื” ืžื”ื’ื•ืฃ. ื”ื˜ื™ืค ื”ื•ื ืœื”ืจืคื•ืช ืืช ืคืจืงื™ ื”ื™ื“ื™ื™ื ื•ืœื”ื•ื‘ื™ืœ ืขื ื”ืžืจืคืงื™ื.

ืชืžื•ื ื” ื”ืžืฆื™ื’ื” ืืช ืื–ื•ืจ ื”ื’ื™ืจื•ื™ ืฉืœ ืฉืจื™ืจ ื”ื“ืœืชื•ืื™ื“ ื”ืื—ื•ืจื™ ื‘ืžื”ืœืš ืชื ื•ืขืช ื”ืกื™ืคื•ืŸ ื”ื”ืคื•ื›ื”
ืฆืžืฆื ืืช ื”ืชื ื•ืขื” ืฉืœ ืขืฆื ื”ืฉื›ืžื” ื•ื”ืชืžืงื“ ื‘ื›ื™ื•ื•ืฅ ื”ื—ืœืง ื”ืื—ื•ืจื™ ืฉืœ ื”ื›ืชืฃ.

RANGE, LOAD & TEMPO

ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉืฉื•ืžืจื™ื ืขืœ Reverse Pec Deck ื ื™ืชื ื™ื ื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•ืื™ื“ ื”ืื—ื•ืจื™ ืžื™ื™ืฆืจ ืืช ื”ืชื ื•ืขื” ื‘ืขื•ื“ ืฉื”ื˜ืจืคื– ื”ืืžืฆืขื™ ยท rhomboids ยท infraspinatus ื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.

ืกื™ืคื•ืŸ ืคื™ืง ื”ืคื•ืš โ€” ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉืฉื•ืžืจื™ื ืขืœ Reverse Pec Deck ื ื™ืชื ื™ื ืœื—ื–ืจื”
ื‘ื—ืจ ื˜ื•ื•ื— ื•ืขื•ืžืก ืฉืฉื•ืžืจื™ื ืขืœ Reverse Pec Deck ื ื™ืชื ื™ื ืœื—ื–ืจื”

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ื”ืชืงื“ืžื• ืืช ื”-Reverse Pec Deck ื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”

ืžืฉื™ื›ืช ื›ืชืคื™ื™ื

ืžื” ืจื•ืื™ื
ืชื•ืคืขื” ืฉื‘ื” ื”ื›ืชืฃ ืขื•ืœื” ืœื›ื™ื•ื•ืŸ ื”ืื•ื–ืŸ ื‘ื–ืžืŸ ืชื ื•ืขื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืžืขื•ืจื‘ื•ืช ื™ืชืจ ืฉืœ ืฉืจื™ืจ ื”ื˜ืจืคื– ื”ืขืœื™ื•ืŸ.
ื›ื™ืฆื“ ืœืชืงืŸ
ื™ื™ืฆื‘ ืืช ืคืœื’ ื”ื’ื•ืฃ ื”ืขืœื™ื•ืŸ ืขืœ ื™ื“ื™ ืœื—ื™ืฆืช ื”ื›ืชืคื™ื™ื ืžื˜ื” ื•ื”ื—ื–ื” ืงืจื•ื‘ ื™ื•ืชืจ ืœืจืคื™ื“ื”.

ื˜ื•ื•ื— ืชื ื•ืขื” ืžื•ื’ื–ื

ืžื” ืจื•ืื™ื
ืชื ื•ืขื” ืฉืฉื•ืœื—ืช ืืช ื”ื–ืจื•ืขื•ืช ืจื—ื•ืง ืžื“ื™ ืžืื—ื•ืจื™ ื”ื’ื•ืฃ.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืคืขื•ืœื” ืžืคืฆื” ืœืฉื™ืžื•ืฉ ื™ื•ืชืจ ื‘ืฉืจื™ืจื™ ื’ื‘.
ื›ื™ืฆื“ ืœืชืงืŸ
ื’ื ืื ืชืคืชื— ืืช ื–ืจื•ืขื•ืชื™ืš ืขื“ ืœื ืงื•ื“ื” ืฉื‘ื” ื”ืŸ ืžืงื‘ื™ืœื•ืช ืœื’ื• ืฉืœืš, ืฉืจื™ืจื™ ื”ื“ืœืชื ื”ืื—ื•ืจื™ื™ื ืฉืœืš ื™ื”ื™ื• ื—ื–ืงื™ื ืžืกืคื™ืง.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

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

01

ืกื™ืคื•ืŸ ื ื™ืงื•ืจ ืœืื—ื•ืจ ืขื ื–ืจื•ืข ืื—ืช

ื‘ืฆืข ืขื ื–ืจื•ืข ืื—ืช ื‘ื›ืœ ืคืขื ื›ื“ื™ ืœื”ื’ื‘ื™ืจ ืืช ื”ื‘ื™ื“ื•ื“ ืฉืœ ืฉืจื™ืจื™ ื”ื“ืœืชื ื”ืื—ื•ืจื™ื™ื ื•ืœืชืงืŸ ื—ื•ืกืจ ืื™ื–ื•ืŸ ืฉืžืืœ ื•ื™ืžื™ืŸ.

02

ืื—ื™ื–ื” ืขืœ ื”ื™ื“ ื ื™ื˜ืจืืœื™ืช

ื ืกื” ืื—ื™ื–ื” ืœืกื™ืจื•ื’ื™ืŸ ื›ืืฉืจ ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืฉืœืš ืคื•ื ื•ืช ื–ื• ืœื–ื• ื•ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืคื•ื ื•ืช ื›ืœืคื™ ืžื˜ื”, ื•ื‘ื—ืจ ืืช ื”ืฉื™ื˜ื” ืฉื”ื›ื™ ืžืจื’ื™ืฉื” ืœืš.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ืกื™ืคื•ืŸ ื”ื™ืชื“ ื”ื”ืคื•ืš ื”ื•ื ื”ื—ืœืง ื”ืื—ืจื•ืŸ ืœื™ืฆื™ืจืช ื›ืชืฃ ืชืœืช ืžื™ืžื“ื™ืช. ื‘ืฆืข ืืช ื–ื” ื‘ืขืงื‘ื™ื•ืช ื›ื“ื™ ืœืชืงืŸ ื›ืชืคื™ื™ื ื›ืคื•ืคื•ืช.

ืชื“ืจ

2-3 ืคืขืžื™ื ื‘ืฉื‘ื•ืข

ื ื”ื“ืจ ืœื›ืœื•ืœ ื›ื—ืฆื™ ื”ืฉื ื™ ืฉืœ ืฉื’ืจืช ื›ืชืคื™ื™ื ืื• ื‘ืฉื’ืจืช ืื™ืžื•ืŸ ื’ื‘.

ื•ื•ืœื™ื•ื

3~4 ืกื˜ื™ื, 12~15 ืคืขืžื™ื

ื”ื“ืœื˜ื•ืื™ื“ื™ื ื”ืื—ื•ืจื™ื™ื ื”ื ืฉืจื™ืจื™ื ืงื˜ื ื™ื ืฉืžืชืขื™ื™ืคื™ื ื‘ืงืœื•ืช, ืื– ื”ืชืžืงื“ื• ื‘ืชื—ื•ืฉืช ื”ืžืฉืงืœ ื•ื‘ื‘ื™ืฆื•ืข ืกืงื•ื•ืื˜ ืขื ืžืฉืงืœ ืžืชืื™ื.

  • ืืœ ืชื™ื™ืฉืจ ืืช ื”ืžืจืคืงื™ื ื‘ืžืœื•ืื, ืืœื ื”ืฉืืจ ืื•ืชื ื›ืคื•ืคื™ื ืžืขื˜.
  • ืืœ ืชืจื™ื ืืช ื”ื—ื–ื” ืžื”ื›ืจื™ืช ืœืื•ืจืš ื›ืœ ื”ืชื ื•ืขื”.
  • ืืœ ืชืฉืชืžืฉ ื‘ืจืชื™ืขื”, ืคืฉื•ื˜ ื ืข ื‘ืžื”ื™ืจื•ืช ืงื‘ื•ืขื”.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ื”ืื ืื ื™ ืฆืจื™ืš ืœื”ื—ื–ื™ืง ืืช ื”ื™ื“ื™ืช ื‘ื—ื•ื–ืงื”?

ืื ืืชื” ืžื—ื–ื™ืง ืื•ืชื• ื‘ืืฆื‘ืขื•ืชื™ืš ื›ืื™ืœื• ืืชื” ื”ื•ืœืš ืงืœื•ืช, ืืชื” ื™ื›ื•ืœ ืœื”ืชืžืงื“ ื™ื•ืชืจ ื‘ื’ื‘ ืขื ื”ืืฆื‘ืขื•ืช ืฉืœ ืคืจืง ื›ืฃ ื”ื™ื“ ืื• ื”ืืžื”.

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

  1. 1. ExRx.net - Rear Delt Fly (ืžื›ื•ื ื”)

ื’ื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™ื