ืžื“ืจื™ืš Zottman Curl

Zottman Curl 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™ื

ZOTTMAN CURL

Zottman Curl: ืกืœืกืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ื›ืœืคื™ ืžืขืœื”, ืกื•ื‘ื‘ ืœืื—ื™ื–ื” ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืฉืœื•ื˜ ื‘ื›ืœ ืฉืœื‘ ื”ื”ื•ืจื“ื”.

ืชืงืŸ ืืช ืชื ื•ื—ืช ื”ื–ืจื•ืข ื”ืขืœื™ื•ื ื” ืขื ืคืจืง ื›ืฃ ื”ื™ื“ ื‘ืงื• ืื—ื“ ืขื ื”ืืžื”. ื•ื“ื ืฉื”ืžื›ื•ื ื” ื™ืฆื™ื‘ื” ื•ื ืžืฆืืช ื‘ืžืฆื‘ ืžื‘ื•ืงืจ ืขื‘ื•ืจ ื”ื—ื–ืจื” ื”ืจืืฉื•ื ื”. ื”ืชื›ืจื‘ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืœืžืขืœื”, ืกื•ื‘ื‘ ืืช ื›ืคื•ืช ื”ื™ื“ื™ื™ื ื›ืœืคื™ ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ ื•ื”ื•ืจื“ ืื•ืชืŸ ืœืื˜ ืœืืžื•ืช. ื‘ืžืงื•ื ืœื”ื’ื‘ื™ืจ ืืช ื”ืžื”ื™ืจื•ืช, ื•ื“ื ืฉืฉืจื™ืจ ื”ืžื˜ืจื” ื•ื ืชื™ื‘ ื”ื›ื•ื— ื ืฉืžืจื™ื. ื”ืคื—ืช ืžืฉืงืœ ื•ื˜ื•ื•ื— ื”ื’ืขื”, ืฉืžื•ืจ ืขืœ ื–ืจื•ืข ืขืœื™ื•ื ื” ื‘ืžืงื•ื ืื—ื“ ื•ื”ื–ื™ื– ืจืง ืืช ื”ืืžื” ืกื™ืžืŸ ืžืคืชื—: ื”ืชื›ืจื‘ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืœืžืขืœื”, ืกื•ื‘ื‘ ืœืื—ื™ื–ื” ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืฉืœื•ื˜ ื‘ื›ืœ ืฉืœื‘ ื”ื”ื•ืจื“ื”.

ืฉืจื™ืจื™ื ืขื™ืงืจื™ื™ื
Biceps brachii, brachii ืื• ืชืœืช ืจืืฉื™
ืฉืจื™ืจื™ื ืžืฉื ื™ื™ื
Brachioradialis, ืžื›ื•ืคืคื™ ื–ืจื•ืขื•ืช ื•ืžืจื—ื™ื‘ื•ืช
ืจืžืช ืงื•ืฉื™
ื‘ื™ื ื•ื ื™
ืกื•ื’ ืชื ื•ืขื”
ื›ื™ืคื•ืฃ/ืžืชื™ื—ืช ืžืจืคืงื™ื ื•ืฉืœื™ื˜ื” ื‘ืืžื”
ื”ื“ื’ืžืช ืชื ื•ืขื” ืฉืœ Zottman Curl

ื”ืื ืืคื™ืœื• ืžืชื—ื™ืœื™ื ื™ื›ื•ืœื™ื ืœืขืฉื•ืช ืชืœืชืœื™ื ืฉืœ ื–ื•ื˜ืžืŸ?

ื”ืคื—ืช ืืช ื”ืžืฉืงืœ ื•ื”ื”ื’ืขื”, ืฉืžื•ืจ ืืช ื”ื–ืจื•ืข ื”ืขืœื™ื•ื ื” ื‘ืžืงื•ื ืื—ื“ ื•ื”ื–ื™ื– ืจืง ืืช ื”ืืžื”. ื›ืืฉืจ ืืชื” ื™ื›ื•ืœ ืœืฉื—ื–ืจ ืืช ืื•ืชื” ืชื ื•ื—ืช ื”ืชื—ืœื” ื•ืกื™ื•ื ืขื‘ื•ืจ ื›ืœ ื”ื—ื–ืจื•ืช, ื”ืžืฉืš ืœืฉืœื‘ ื”ื‘ื. ื”ืชื›ืจื‘ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืœืžืขืœื”, ืกื•ื‘ื‘ ืืช ื›ืคื•ืช ื”ื™ื“ื™ื™ื ื›ืœืคื™ ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ ื•ื”ื•ืจื“ ืื•ืชืŸ ืœืื˜ ืœืืžื•ืช. ื‘ืžืงื•ื ืœื”ื’ื‘ื™ืจ ืืช ื”ืžื”ื™ืจื•ืช, ื•ื“ื ืฉืฉืจื™ืจ ื”ืžื˜ืจื” ื•ื ืชื™ื‘ ื”ื›ื•ื— ื ืฉืžืจื™ื.

ืฉืœื‘ ืื—ืจ ืฉืœื‘

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

ืžืฆื‘ ื”ืชื—ืœื” ืฉืœ ื–ื•ื˜ืžืŸ ืชืœืชืœ ื•ื™ื™ืฉื•ืจ ืžืคืจืง
ืชืงืŸ ืืช ืชื ื•ื—ืช ื”ื–ืจื•ืข ื”ืขืœื™ื•ื ื” ืขื ืคืจืง ื›ืฃ ื”ื™ื“ ื‘ืงื• ืื—ื“ ืขื ื”ืืžื”. ื‘ื“ื•ืง ืืช ื”ื ืฉื™ืžื” ื•ืืช ืฉื™ื•ื•ื™ ื”ืžืฉืงืœ ืฉืœืš ืœืคื ื™ ื”ื—ื–ืจื” ื”ืจืืฉื•ื ื”.
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    ื™ื™ืฉื•ืจ ื ืงื•ื“ื•ืช ืชืžื™ื›ื” ื•ืฆื™ื•ื“

    ืชืงืŸ ืืช ืชื ื•ื—ืช ื”ื–ืจื•ืข ื”ืขืœื™ื•ื ื” ืขื ืคืจืง ื›ืฃ ื”ื™ื“ ื‘ืงื• ืื—ื“ ืขื ื”ืืžื”. ื•ื“ื ืฉื”ืžื›ื•ื ื” ื™ืฆื™ื‘ื” ื•ื ืžืฆืืช ื‘ืžืฆื‘ ืžื‘ื•ืงืจ ืขื‘ื•ืจ ื”ื—ื–ืจื” ื”ืจืืฉื•ื ื”.

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    ื™ืฆื™ืจืช ื™ื™ืฉื•ืจ ืคืœื’ ื’ื•ืฃ ืขืœื™ื•ืŸ ื•ืžืคืจืง

    ื—ื•ืคืคื™ื ืืช ื”ืฆืœืขื•ืช ื•ื”ืื’ืŸ ื›ื“ื™ ืœืžื ื•ืข ืจืชื™ืขื” ืฉืœ ื”ื’ื•ืฃ. ื”ื™ืžื ืข ืžื”ืคืขืœืช ื›ื•ื— ืžื™ื•ืชืจ ืขืœ ื”ืฆื•ื•ืืจ ื•ื”ืœืกืช ืฉืœืš.

  3. 3

    ื‘ื™ืฆื•ืข ืคืขื•ืœืช ืกืœืกื•ืœ ื–ื•ื˜ืžืŸ

    ื”ืชื›ืจื‘ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืœืžืขืœื”, ืกื•ื‘ื‘ ืืช ื›ืคื•ืช ื”ื™ื“ื™ื™ื ื›ืœืคื™ ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ ื•ื”ื•ืจื“ ืื•ืชืŸ ืœืื˜ ืœืืžื•ืช. ื‘ืžืงื•ื ืœื”ื’ื‘ื™ืจ ืืช ื”ืžื”ื™ืจื•ืช, ื•ื“ื ืฉืฉืจื™ืจ ื”ืžื˜ืจื” ื•ื ืชื™ื‘ ื”ื›ื•ื— ื ืฉืžืจื™ื.

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    ื”ื™ืฉืืจ ืขืจื ื™ ื•ื—ื–ื•ืจ

    ืฉืืคื• ื•ื—ื–ืจื• ืœืื˜ ืœืขืžื“ืช ื”ื”ืชื—ืœื”. ื‘ืžืงื•ื ืœื ืขื•ืœ ืืช ื”ืžืคืจืงื™ื ื‘ืื•ืคืŸ ื’ืก ืื• ืœืงืคื•ืฅ ืœื—ื–ืจื” ื”ื‘ืื”, ืฉื—ื–ืจ ืืช ื”ืื™ื–ื•ืŸ ื•ื—ื–ื•ืจ.

ALIGNMENT & PATH

ื”ืคื•ืš ืืช ื ืชื™ื‘ ื”ื›ื•ื— ืœืขืงื‘ื™ ื‘ืชื ื•ืขืช ืชืœืชืœ ื–ื•ื˜ืžืŸ

ื”ืฆืœืขื•ืช ื•ื”ืื’ืŸ ื—ื•ืคืคื™ื ื›ื“ื™ ืœืžื ื•ืข ืจืชื™ืขื” ืฉืœ ื”ื’ื•. ื™ืฉ ืœืฉืžื•ืจ ืขืœ ื™ื™ืฉื•ืจ ื–ื” ื›ื“ื™ ืฉืฉืจื™ืจื™ื ื’ื“ื•ืœื™ื ื™ืคืขื™ืœื• ื›ื•ื— ื•ืžืคืจืงื™ื ืงื˜ื ื™ื ืœื ื™ืงื‘ืœื• ืœื—ืฅ ืžื™ื•ืชืจ.

ื”ืชื›ืจื‘ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืœืžืขืœื”, ืกื•ื‘ื‘ ืืช ื›ืคื•ืช ื”ื™ื“ื™ื™ื ื›ืœืคื™ ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ ื•ื”ื•ืจื“ ืื•ืชืŸ ืœืื˜ ืœืืžื•ืช. ื›ื“ืื™ ืœืฆืœื ืžืœืคื ื™ื ืื• ืžื”ืฆื“ ื›ื“ื™ ืœื‘ื“ื•ืง ืฉืžืฆื‘ ื”ื’ื• ื•ืžืกืœื•ืœ ื”ืžืคืจืง ืœื ืžืฉืชื ื™ื ื‘ื”ืชื—ืœื” ื•ื‘ืกื•ืฃ.

ืžืกืœื•ืœื™ ืžืคืชื— ืžืฉื•ืชืคื™ื ื‘ืžื”ืœืš ืชืœืชืœ ื–ื•ื˜ืžืŸ
ื‘ื“ื•ืง ื™ื™ืฉื•ืจ ื•ื˜ื•ื•ื— ืชื ื•ืขื” ื‘ืžื”ืœืš ืชืœืชืœ ื–ื•ื˜ืžืŸ.

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ืจืžื– ืœื ืกื•ืช ืžื™ื“: "ืฉืžื•ืจ ืขืœ ื–ืจื•ืขืš ื”ืขืœื™ื•ื ื” ืขื ืคืจืง ื›ืฃ ื”ื™ื“ ื‘ืงื• ื™ืฉืจ ืขื ื”ืืžื”."

RANGE&TEMPO

ื”ื˜ื•ื•ื— ื”ื ื™ืชืŸ ืœืฉืœื™ื˜ื” ื”ื•ื ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ื ื›ื•ืŸ

ืžืฆื ืืช ื”ื ืงื•ื“ื” ื”ืกื•ืคื™ืช ืฉื‘ื” ื ืฉืžืจ ื™ื™ืฉื•ืจ ื”ื’ื• ื•ื”ืžืคืจืง ื‘ืžืงื•ื ืœื”ื’ื™ืข ืœื ืงื•ื“ืช ื”ืกื™ื•ื. ื›ืœ ื˜ื•ื•ื— ืžืขื‘ืจ ืœื›ืš ืขืฉื•ื™ ืœื”ื™ื•ื•ืฆืจ ืขืœ ื™ื“ื™ ืจืชื™ืขื” ืื• ืชื ื•ืขืช ืคื™ืฆื•ื™.

ื‘ืฆืข ืืช ืงื˜ืข ื”ื”ืจืžื” ื‘ื›ื•ื•ื ื” ื•ืืช ืงื˜ืข ื”ื”ื•ืจื“ื” ื ืฉืœื˜ ืœืžืฉืš 2-3 ืฉื ื™ื•ืช. ืื ืืชื” ืœื ื™ื›ื•ืœ ืœืฉืžื•ืจ ืขืœ ืื•ืชื• ืžืกืœื•ืœ ืขื“ ื”ื—ื–ืจื” ื”ืื—ืจื•ื ื”, ื”ืคื—ื™ืช ืืช ื”ืžืฉืงืœ ืื• ืืช ืžืกืคืจ ื”ื—ื–ืจื•ืช.

Zottman Curl โ€” ื”ื˜ื•ื•ื— ื”ื ื™ืชืŸ ืœืฉืœื™ื˜ื” ื”ื•ื ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ื ื›ื•ืŸ
ื”ื˜ื•ื•ื— ื”ื ื™ืชืŸ ืœืฉืœื™ื˜ื” ื”ื•ื ื˜ื•ื•ื— ื”ืชื ื•ืขื” ื”ื ื›ื•ืŸ

KEY MOVEMENT CUE

ืกืœืกื•ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ื›ืœืคื™ ืžืขืœื”, ืกื•ื‘ื‘ ืœืื—ื™ื–ื” ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืฉืœื•ื˜ ื‘ื›ืœ ืฉืœื‘ ื”ื”ื•ืจื“ื”.

ืจืžื– ื–ื” ื ื•ืชืŸ ืœ-biceps brachii, brachii ืื• triceps ื ืชื™ื‘ ืฉื ื™ืชืŸ ืœื—ื–ื•ืจ ืขืœื™ื• ื‘ื–ืžืŸ ืฉื”-brachioradialis, ืžื›ื•ืคืคื™ ื”ืืžื” ื•ื”ืคื•ืฉื˜ื™ื ืชื•ืžื›ื™ื ื‘ืขืžื“ื”. ื”ื—ืœ ืื•ืชื• ืœืคื ื™ ื”ื•ืกืคืช ืžื”ื™ืจื•ืช, ืขื•ืžืก ืื• ื˜ื•ื•ื—.

ื”ืฉื•ื•ื” ื‘ื™ืŸ ื”ื—ื–ืจื•ืช ื”ืจืืฉื•ื ื•ืช ื•ื”ืื—ืจื•ื ื•ืช ืžื–ื•ื•ื™ืช ื”ืžืฆืœืžื” ื”ืฉื™ืžื•ืฉื™ืช ื‘ื™ื•ืชืจ. ืื ื ืชื™ื‘ ื”ืžืคืจืง, ืฉื™ื•ื•ื™ ื”ืžืฉืงืœ ืื• ื”ืงืฆื‘ ืžืฉืชื ื”, ืกื™ื™ื ืืช ื”ืกื˜ ืื• ื”ืคื—ื™ืช ืืช ื”ืงื•ืฉื™ ืœืคื ื™ ืฉืชื—ื–ื•ืจ ืขืœื™ื•.

Zottman Curl โ€” ืกืœืกื•ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ื›ืœืคื™ ืžืขืœื”, ืกื•ื‘ื‘ ืœืื—ื™ื–ื” ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืฉืœื•ื˜ ื‘ื›ืœ ืฉืœื‘ ื”ื”ื•ืจื“ื”.
ืกืœืกื•ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ื›ืœืคื™ ืžืขืœื”, ืกื•ื‘ื‘ ืœืื—ื™ื–ื” ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืฉืœื•ื˜ ื‘ื›ืœ ืฉืœื‘ ื”ื”ื•ืจื“ื”.

ื ืงื•ื“ื” ืžืจื›ื–ื™ืช: ืชืงืŸ ืชืจื’ื•ืœ: ืกืœืกื•ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ื›ืœืคื™ ืžืขืœื”, ืกื•ื‘ื‘ ืœืื—ื™ื–ื” ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืฉืœื•ื˜ ื‘ื›ืœ ืฉืœื‘ ื”ื”ื•ืจื“ื”.

ืคืชืจื•ืŸ ื‘ืขื™ื•ืช

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

Zottman Curl: ื”ื’ื“ืœืช ื˜ื•ื•ื— ืœืœื ื™ื™ืฉื•ืจ

ืžื” ืจื•ืื™ื
ืคืจืงื™ ื”ื™ื“ื™ื™ื ื›ืคื•ืคื•ืช ื•ื”ืžืจืคืงื™ื ื ืขื™ื ืงื“ื™ืžื” ื•ืื—ื•ืจื”
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืขื™ื™ืคื•ืช ื”ืฆื˜ื‘ืจื”, ืื• ืฉื”ืขื•ืžืก, ื”ืžื”ื™ืจื•ืช ื•ื˜ื•ื•ื— ื”ืคืขื•ืœื” ื’ื“ื•ืœื™ื ืžืจืžืช ื”ื˜ื›ื ื•ืœื•ื’ื™ื” ื”ื ื•ื›ื—ื™ืช.
ื›ื™ืฆื“ ืœืชืงืŸ
ื”ืคื—ืช ืžืฉืงืœ ื•ื˜ื•ื•ื— ื”ื’ืขื”, ืฉืžื•ืจ ืขืœ ื–ืจื•ืข ืขืœื™ื•ื ื” ื‘ืžืงื•ื ืื—ื“ ื•ื”ื–ื™ื– ืจืง ืืช ื”ืืžื” ืกื™ืžืŸ ืžืคืชื—: ื”ืชื›ืจื‘ืœ ืขื ื›ืคื•ืช ื”ื™ื“ื™ื™ื ืœืžืขืœื”, ืกื•ื‘ื‘ ืœืื—ื™ื–ื” ืžื˜ื” ื‘ื—ืœืง ื”ืขืœื™ื•ืŸ, ื•ืฉืœื•ื˜ ื‘ื›ืœ ืฉืœื‘ ื”ื”ื•ืจื“ื”.

Zottman Curl: ืจื’ืœ ื—ื–ืจื” ืคืกืคืกื”

ืžื” ืจื•ืื™ื
ื›ืฉื—ื•ื–ืจื™ื ืœืขืžื“ืช ื”ื”ืชื—ืœื”, ื”ืžื”ื™ืจื•ืช ื’ื“ืœื” ืคืชืื•ื ื•ืืชื” ืงื•ืคืฅ ืœื—ื–ืจื” ื”ื‘ืื”.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ืืชื” ืžื—ืฉื™ื‘ ืจืง ืืช ืงื˜ืข ื”ื‘ื™ืฆื•ืขื™ื ื›ืชืจื’ื™ืœ ืื• ืฉืืชื” ืžืชืžืงื“ ื‘ืคื’ื™ืขื” ื‘ืžืกืคืจ ื”ื™ืขื“ ืฉืœ ื”ื—ื–ืจื•ืช.
ื›ื™ืฆื“ ืœืชืงืŸ
ื”ืงืฆื• 2-3 ืฉื ื™ื•ืช ืœื”ื—ื–ืจื”, ื•ืœืื—ืจ ืžื›ืŸ ืงื‘ืขื• ืžื—ื“ืฉ ืืช ืขืžื“ืช ื”ื”ืชื—ืœื” ืœืคื ื™ ื”ืชื—ืœืช ื”ื—ื–ืจื” ื”ื‘ืื”.

Zottman Curl: ืื•ื‘ื“ืŸ ื ืฉื™ืžื” ื•ืžืชื— ืคืœื’ ื’ื•ืฃ ืขืœื™ื•ืŸ

ืžื” ืจื•ืื™ื
ืชื ื•ื—ืช ื”ืฆืœืขื•ืช ื•ื”ืื’ืŸ ืžืฉืชื ื” ื‘ืžื—ืฆื™ืช ื”ืฉื ื™ื™ื” ืฉืœ ื”ื—ื–ืจื”, ื•ื”ื›ื•ื— ืžืชืจื›ื– ื‘ืฆื•ื•ืืจ ืื• ื‘ื’ื‘ ื”ืชื—ืชื•ืŸ.
ืกื™ื‘ื” ืกื‘ื™ืจื”
ื ื™ืกื™ืชื™ ืœืฉืžื•ืจ ืขืœ ืœื—ืฅ ื‘ื˜ืŸ ืœืื•ืจืš ื”ืกื˜ ืื• ืขืฆืจืชื™ ืืช ื ืฉื™ืžืชื™ ื™ื•ืชืจ ืžื“ื™ ื–ืžืŸ.
ื›ื™ืฆื“ ืœืชืงืŸ
ืืคืก ืืช ื”ื ืฉื™ืžื” ืœื–ืžืŸ ืงืฆืจ ื‘ื ืงื•ื“ื” ื‘ื˜ื•ื—ื” ืขื ื›ืœ ื—ื–ืจื” ื•ืกื™ื™ื ืืช ื”ืกื˜ ืื ื”ื™ื™ืฉื•ืจ ืœื ื—ื•ื–ืจ.

ื”ืงืœื” ื•ื”ืชืงื“ืžื•ืช

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

01

ืฉื™ื ืืช ื”ื™ืฆื™ื‘ื•ืช ื•ื”ื˜ื•ื•ื— ื‘ืžืงื•ื ื”ืจืืฉื•ืŸ

ื”ืคื—ืช ืืช ื”ืžืฉืงืœ ื•ื”ื”ื’ืขื”, ืฉืžื•ืจ ืืช ื”ื–ืจื•ืข ื”ืขืœื™ื•ื ื” ื‘ืžืงื•ื ืื—ื“ ื•ื”ื–ื™ื– ืจืง ืืช ื”ืืžื”. ื›ืืฉืจ ืืชื” ื™ื›ื•ืœ ืœืฉื—ื–ืจ ืืช ืื•ืชื” ืชื ื•ื—ืช ื”ืชื—ืœื” ื•ืกื™ื•ื ืขื‘ื•ืจ ื›ืœ ื”ื—ื–ืจื•ืช, ื”ืžืฉืš ืœืฉืœื‘ ื”ื‘ื.

02

ื”ื’ื“ืœ ื‘ื”ื“ืจื’ื” ืืช ืžืกืคืจ ื”ืื™ื˜ืจืฆื™ื•ืช ื•ื”ื˜ืขื™ื ื”

ืœืื—ืจ ื”ืฉื’ืช ื™ืจื™ื“ื” ืžื‘ื•ืงืจืช ืžืœืื”, ื”ื’ื“ืœ ื‘ื”ื“ืจื’ื” ืืช ืžืกืคืจ ื”ื—ื–ืจื•ืช ืื• ื”ืขื•ืžืก. ืฉื ื” ืจืง ืžืฉืชื ื” ืื—ื“ ื‘ื›ืœ ืคืขื ื•ื•ื“ื ืฉื”ื™ืฆื™ื‘ื” ืชื—ื–ื™ืง ืœืคื—ื•ืช ืฉื ื™ ืžืคื’ืฉื™ื.

ืชื•ื›ื ื™ืช ืœืžืชื—ื™ืœื™ื

ืžืกื’ืจืช ืžืขืฉื™ืช ืœื”ืชื—ืœื”

ื”ืคื—ืช ืืช ื”ืžืฉืงืœ ื•ื”ื”ื’ืขื”, ืฉืžื•ืจ ืืช ื”ื–ืจื•ืข ื”ืขืœื™ื•ื ื” ื‘ืžืงื•ื ืื—ื“ ื•ื”ื–ื™ื– ืจืง ืืช ื”ืืžื”. ื›ืืฉืจ ืืชื” ื™ื›ื•ืœ ืœืฉื—ื–ืจ ืืช ืื•ืชื” ืชื ื•ื—ืช ื”ืชื—ืœื” ื•ืกื™ื•ื ืขื‘ื•ืจ ื›ืœ ื”ื—ื–ืจื•ืช, ื”ืžืฉืš ืœืฉืœื‘ ื”ื‘ื. ืœืื—ืจ ื”ืฉื’ืช ื™ืจื™ื“ื” ืžื‘ื•ืงืจืช ืžืœืื”, ื”ื’ื“ืœ ื‘ื”ื“ืจื’ื” ืืช ืžืกืคืจ ื”ื—ื–ืจื•ืช ืื• ื”ืขื•ืžืก. ืฉื ื” ืจืง ืžืฉืชื ื” ืื—ื“ ื‘ื›ืœ ืคืขื ื•ื•ื“ื ืฉื”ื™ืฆื™ื‘ื” ืชื—ื–ื™ืง ืœืคื—ื•ืช ืฉื ื™ ืžืคื’ืฉื™ื.

ืžื‘ื•ื

8~15 ืคืขืžื™ื ร— 3~4 ืกื˜ื™ื

ืฉืžื•ืจ ืขืœ ื”ื™ืฆื™ื‘ื” ื–ื”ื” ืขื‘ื•ืจ ื›ืœ ื”ื—ื–ืจื•ืช, ื”ืฉืืจ 2-3 ื—ื–ืจื•ืช.

ืžื™ื•ืžืŸ

8~15 ืคืขืžื™ื ร— 3~4 ืกื˜ื™ื

ื”ื•ืกืฃ ื”ืคืกืงื” ืื• ื™ืจื™ื“ื” ืื™ื˜ื™ืช, ืืš ื—ื–ื•ืจ ืœืฉืœื‘ ื”ืงื•ื“ื ืœืื—ืจ ืชื ื•ืขืช ื”ืคื™ืฆื•ื™.

  • ื‘ืจื’ืข ืฉื™ืฉ ืœืš ืฉืœื™ื˜ื” ืžืœืื” ื‘ื™ืจื™ื“ื”, ื”ื’ื“ืœ ื‘ื”ื“ืจื’ื” ืืช ืžืกืคืจ ื”ื—ื–ืจื•ืช ืื• ื”ืขื•ืžืก.
  • ืื ืžืฆื˜ื‘ืจ ื›ืื‘ ื‘ืื•ืชื• ืื–ื•ืจ ืื• ืื™ ื ื•ื—ื•ืช ื‘ืžืคืจืงื™ื ื ืฉืืจืช ืขื“ ื”ืคื’ื™ืฉื” ื”ื‘ืื”, ื”ืคื—ืช ืืช ื”ืขื•ืžืก ื•ืืช ืžืกืคืจ ื”ืกื˜ื™ื ื”ืฉื‘ื•ืขื™ื™ื.
  • ืชืขื“ื•ืฃ ื™ื™ืฉื•ืจ, ื—ื–ืจื” ืžื‘ื•ืงืจืช ื•ื˜ื•ื•ื— ืœืœื ื›ืื‘ื™ื ืขืœ ืคื ื™ ืžืกืคืจ ื”ื—ื–ืจื•ืช.

ืฉืืœื•ืช ื ืคื•ืฆื•ืช

ื‘ืื™ื–ื” ื˜ื•ื•ื— ืชื ื•ืขื” ืขืœื™ ืœื”ืฉืชืžืฉ?

ื”ืฉืชืžืฉ ื‘ืžื™ื“ื” ืฉืืชื” ื™ื›ื•ืœ ืœื”ืจื’ื™ืฉ ืžืชื— ื‘ืฉืจื™ืจ ื”ืžื˜ืจื” ื•ืœืฉืžื•ืจ ืขืœ ื™ื™ืฉื•ืจ ื”ื’ื• ื•ื”ืžืคืจืง. ืื ื”ืชื’ืžื•ืœ ืžื’ื™ืข ืžืžื™ืงื•ื ืขืžื•ืง ื™ื•ืชืจ ืื• ื’ื‘ื•ื” ื™ื•ืชืจ, ื”ื ืงื•ื“ื” ื”ืงื•ื“ืžืช ืžื™ื“ ื”ื™ื ื”ื˜ื•ื•ื— ื”ืืคืงื˜ื™ื‘ื™ ื”ื ื•ื›ื—ื™.

ืžืชื™ ืื•ื›ืœ ืœื”ืขืœื•ืช ืืช ื”ืžืฉืงืœ ืื• ืืช ืจืžืช ื”ืงื•ืฉื™?

ืœืื—ืจ ื”ืฉื’ืช ื™ืจื™ื“ื” ืžื‘ื•ืงืจืช ืžืœืื”, ื”ื’ื“ืœ ื‘ื”ื“ืจื’ื” ืืช ืžืกืคืจ ื”ื—ื–ืจื•ืช ืื• ื”ืขื•ืžืก. ืฉื ื” ืจืง ืžืฉืชื ื” ืื—ื“ ื‘ื›ืœ ืคืขื ื•ื•ื“ื ืฉื”ื™ืฆื™ื‘ื” ืชื—ื–ื™ืง ืœืคื—ื•ืช ืฉื ื™ ืžืคื’ืฉื™ื.

ืจืื™ื•ืช ื•ืžืงื•ืจื•ืช

  1. 1. ExRx.net ืกืคืจื™ื™ืช ืชืจื’ื™ืœื™ื

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื

ืขืžื™ื“ื” ืžืคื•ืฆืœืช ืฉืœ ื–ื‘ื•ื‘ ื›ื‘ืœื™ื ืขื ืจื’ืœ ืื—ืช ืงื“ื™ืžื” ื•ืชื ื”ืžื˜ืขืŸ ื ืชืžืš

ืคืจืคืจ ื‘ื›ื‘ืœื™ื

Cable Fly

ื”ืชืงื ืช ืžื›ื•ื ืช ื“ืง ื‘ืกื’ื ื•ืŸ ื™ื“ื™ืช ื”ืžืฆื™ื’ื” ืชืžื™ื›ืช ื›ืฃ ืจื’ืœ, ืžืฉืขื ืช ื•ื™ื“ื™ื™ื ืขื ื”ื™ื“ื™ื•ืช ืžื™ื•ืฉืจื•ืช ืœื’ื•ื‘ื” ื”ื—ื–ื”

ืคืจืคืจ ื‘ืžื›ื•ื ื”

Pec Deck Fly

ืขืžื“ืช ื”ืชื—ืœื” ืฉืœ ืกื•ื•ื“ืจ ืขื ืฉืชื™ ืžืฉืงื•ืœื•ืช ื”ืžืจืื” ืชืžื™ื›ื” ื‘ืจืืฉ, ื‘ื’ื‘, ื‘ืื’ืŸ ื•ื‘ื›ืฃ ื”ืจื’ืœ

ืคื•ืœืื•ื‘ืจ ืขื ืฉืชื™ ืžืฉืงื•ืœื•ืช

Two-Dumbbell Pullover

ื’ืœื• ืชืจื’ื™ืœื™ื ื ื•ืกืคื™ื