ү۰ᖎ̬ Frédéric Delavier ү۰̈́೧൪छFrédéric Delavierߏ઼ڱݡۍĮPower Mag.į۞݈ЇበĂТॡ˵ߏĮLe Monde du Muscleį ۞۰ăĮMen’s Health Germanyįͽ̈́ధк҉˧ ቚࢋࢦ۞ݡۍᚥ۰Ą
ᛌ۰ᖎ̬ അ઼ჯ ̋̚ᗁጯੰೇઉᗁጯր ጯ̀ ᄂΔξϲវֈጯੰྻજࡊጯࡁտٙ Ⴧ̀ ઼ϲέ៉̂ጯᗁጯ̍ጯࡁտٙ ౾̀ ᄂΔξϲ̂ጯྻજઉࡊጯրઘି
เઉࣰ ᄂΔξϲ̂ጯྻજઉࡊጯրჇ̀ ˧ೇઉࡊ෧ٙྻજ๋च᜕֨र ̚රέΔ઼छܑฤྻજ๋च᜕֨र ᄂΔξϲ̂ጯࣘЇᓾर III
ᛌ۰Ԕ Ⴠ࿁αѐĂĮ҉˧ቚྋ࣠ጯįௐ˟ۍдிˠ۞Ӆ˧˭;ٺĂώ३ߏ Frédéric Delavier ٙ۞ Training Anatomy րЕ̚གྷ˘۞ώĂ೧ဦჟቁĂဦᄲᖎځ ࢋĂБ३୧நึၰ̙ͪڪٳĂௐ˟࣒˞ੵۍϒ˞ࡻֱ͛˘ۍྋ࣠Ҝཉ۞ᄱങγĂд ྻજ๋चăቚજү˯ѣՀրّ۞ᄲځĄؼᜈ˯˘࣎ۍώĂFrédéric Delavier ͔ˢα ֖જۏăᗕ֖જ̈́ۏˠᙷඈ̙ТۏĂͧྵ̈́҇҉ᐪඕၹдͧྵྋ࣠ጯ˯۞म ளĂͽΎពপ҉ؠཏд҉˧ቚॡԷႊ۞ΑਕĂдቚጯ˯ߏ͌֍۞౹ᓝĂ Frédéric Delavier ۞үĂಶညྋ࣠ဦᙉ̂रNetter۞̂ү˘ਠĂஎˢ˫߹ၰٽ ᑖĂܧ૱ࣃଯᖧගѣԠଂְቚٕೇઉ࠹ᙯᅳા۞ˠ̀үࠎυ౯३ᚱĄ ዦώ३ॡޙᛉΩγ౯˘ώᄲ҇҉ځؕᕇăᕇ̈́ྻજΑਕĞᙯ༼જүğ۞ ྋ࣠३ĂJohn T. Hansen ࣧĂౘێӖҁरበᛌ۞ĮNetter’sጸྋ࣠˾ఠ३įߏܧ૱ Ъዋ۞ޙᛉĂՏ࣎ቚજүᑕ༊Аߤͽវфᇾϯ۞ࢋજү҉ཏྻ҇҉જΑ ਕܢ҇҉ҜཉĂޢГજү۞ࢦᕇڦຍְีĂтѩᑕ༊Ξͽϡநྋ۞͞ё ၆Տ࣎જүᏉົర఼Ą Ъဦ३ۤۍ၆ٺຽ۞િ̼̈́͛யຽ۞ેШֽѣϫВ༜Ăώ३གྷ࿅Ъ ဦ३ۤۍ၆ ઼ڱÉditions Vigot ໂ˧פۋĂ͞ਕ۞ۍ͛̚פᝋͽလ͛̚ዦ۞ ۰Ąᖙᛌ Frédéric Delavier ߏ˘І࠹༊൭ԣ۞̍үĂдᄂΔξϲ̂ጯྻજઉࡊጯր ྻજਕ˧̶ژ၁រވБវТ̥۞Ӆ˧˭ึӀ;Ăҭώ३ঘ͉̈́кྭᅳા۞ѣЩ ෟĂضᄋᄂΔξϲ̂ጯዑᕃ͛ି̈́ౘϖି۞ຽጱĂ˫ᄋέΔξ̰സĶ˧ ೇઉࡊ෧ٙķऐЏπҁरăͳِݡҁरăᎊޙцᓁ༛ጱ۞םӄĂຏᔁࣇдೇઉᗁ ጯăྻજᗁጯඈຽᅳા۞̂˧ᓷӄĂপҾࢋຏᔁ̚රϔ઼ઉֽ࡚ૺົםսିቚдѺ ѓ̝ዶග̟Ϳ۞७ዦ̈́ྎႽ۞ྋᄲĂֹώ३̚ᛌۍдѣЩෟ˯ͽ෭ܕώ઼۞ ຽቚၚϡᄬĂຏᔁࣇ̙Րᆊ۞;Ăֹ̖ώ३ͽึӀԆјĄ
V
ϫᐂ 1 ͘ᓖ (ARMS)............................................................................................... 4 2 ۷ొ (SHOULDERS).................................................................................. 32 3 ၏ (CHEST) ............................................................................................. 61 4 ࡦొ (BACK) ............................................................................................... 85 5 ˭۳ (LEGS) ........................................................................................................ 122 6 ᓗొ (BUTTOCKS) ................................................................................. 155 7 ཛొ (ABDOMEN) ................................................................................... 170
1
ࢋ҉ཏ ཛ҉ཏ
ᓖҩ҉ཏ
ඦ҉ئཏ
̈ჿ҉ཏ
(Abdominals)
(Arm extensors)
(Wrist flexors)
(Surae)
̰ќ҉ཏ
ඦҩ҉ཏ
۷ࡨᘦ҉ؠཏ
҉
(Adductors)
(Wrist extensors)
(Scapulae fixers)
(Pectorals)
ࡦ҉ཏ
ᓗ҉ཏ
ჿ҉ئཏ
۵αᐝ҉
(Dorsal muscles)
(Gluteals)
(Thigh flexors)
(Quadriceps)
۷ొ҉ཏ
ᓖ҉ئཏ
ཕ҉ཏ
͞҉
(Shoulders)
(Arm flexors)
(Lumbar muscles)
(Trapezii)
1
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
4
͘ᓖ
______________________________________________________
࿚ᝈᓝ (DUMBBELL CURLS) _________________________________________________ Ш͕ᝈᓝ (CONCENTRATION CURLS) __________________________________________ ้࿚ᝈᓝ (INCLINE DUMBBELL CURLS) ________________________________________________________ ᗍёᝈᓝ (HAMMER CURLS) ________________________________________________ Ҳٛᝈᓝ (LOW-PULLEY CURLS) ________________________________________________ ٛᝈᓝ (HIGH-PULLEY CURLS) ________________________________________________________ ၸ࿚ᝈᓝ (BARBELL CURLS) ___ օᙯ༼ඕၹ̈́၆ቚјड़۞ᇆᜩ (ELBOW STRUCTURE AND ITS EFFECT ON TRAINING) ________________________________________________________ ፟ୠᝈᓝ (MACHINE CURLS) ______________________________________________________ ڕᝈᓝ (PREACHER CURLS) _____________________________________________ ਗ਼ё͘ඦᝈᓝ (REVERSE WRIST CURLS) __________________________________________________________ ͘ඦᝈᓝ (WRIST CURLS) __________________________________________ ͅёၸ࿚ᝈᓝ (REVERSE BARBELL CURLS) ________________________________ ݈ᓖ҉҇ҩण (STRETCHING THE FOREARM MUSCLES) __________________________________________________________ ˭ᑅྻજ (PUSH-DOWNS) _____________________________________________ ͅё˭ᑅྻજ (REVERSE PUSH-DOWNS) _______________________________ ಏ͘ͅ೪˭ᑅྻજ (ONE-ARM REVERSE PUSH-DOWNS) ________________ ϒ೪ᘰ۴ˬᐝ҉ҩणྻજ (OVERHEAD CABLE TRICEPS EXTENSIONS) ________________________________ Јˬݻۻᐝ҉ҩणྻજ (LYING TRICEPS EXTENSIONS) _________________ Јݻۻ࿚ˬᐝ҉ҩणྻજ (LYING DUMBBELL TRICEPS EXTENSIONS) _____ ಏᓖ࿚ˬᐝ҉ҩणྻજ (ONE-ARM OVERHEAD DUMBBELL TRICEPS EXTENSIONS) _________________________________________ ˬᐝ҉͞ޢҩणྻજ (TRICEPS KICKBACKS) _________________ ӱݻ࿚ˬᐝ҉ҩणྻજ (SEATED DUMBBELL TRICEPS EXTENSIONS) ___________________ ӱݻE-Zၸˬᐝ҉ҩणྻજ (SEATED E-Z BAR TRICEPS EXTENSIONS) _______________________________________________ ᗕၸˬᐝ҉ҩणྻજ (TRICEPS DIPS) _____________________________________________ ˬᐝ҉ҩण (STRETCHING THE TRICEPS)
6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
ௐ 1 ౢā͘ᓖ Ъဦ३ ۤۍ൴Җ
5
ҩ҉҉ܜ٭པ (Extensor pollicis longus, tendon) ҩ҉͚ (Extensor retinaculum) ҩ٭ൺ҉ (Extensor pollicis brevis) γण( ҉ܜ٭Abductor pollicis longus) ፠ҩඦൺ҉ (Extensor carpi radialis brevis)
፠ҩඦ҉҉ܜཔ (Extensor carpi radialis longus, tendon)
፠ҩඦ( ҉ܜExtensor carpi radialis longus)
፠ҩඦൺ҉҉པ
۴፠҉ (Brachioradialis)
(Extensor carpi radialis brevis, tendon)
۴˟ᐝ҉҉པ (Biceps brachii, tendon)
ௐ˘ࡦม҉
(1st dorsal interosseous muscle)
݈ˬ֎҉
̚ˬ֎҉
(Anterior deltoid)
ҩ҉҉པ
(Middle deltoid)
(Extensor digitorum, tendon)
۴˟ᐝ҉
҉҉ئཔ
(Biceps brachii)
̂҉ (Teres major)
(Flexor digitorum superficialis, tendon)
ئஎ҉҉པ
ᔮࡦ҉ (Latissimus dorsi)
(Flexor digitorum profundus, tendon)
۷ࡨ˭҉ (Subscapularis)
̰ќ( ҉٭Adductor pollicis)
٭၆ೠ҉ (Opponens pollicis) γण٭ൺ҉ (Abductor pollicis brevis)
̂҉ (Pectoralis major) ݈ᏼ҉ (Serratus anterior)
( ҉ܜ٭ئFlexor pollicis longus) ( ҉ئFlexor digitorum superficialis) ፠ئඦ҉ (Flexor carpi radialis) ೠ( ҉ܜPalmaris longus)
۴˟ᐝ҉ܜᐝ
݈҉ (Pronator teres) ۴˟ᐝ҉པቯ (Biceps brachii, aponeurosis) ۴҉ (Brachialis) ۴ˬᐝ҉̰ᐝ (Triceps brachii, medial head) ۴ˬᐝ҉ܜᐝ (Triceps brachii, long head) ಚ۴҉ (Coracobrachialis)
۴˟ᐝ҉
(Biceps brachii, long head)
(Biceps brachii)
۴˟ᐝ҉ൺᐝ (Biceps brachii, short head)
ئஎ҉ (Flexor digitorum profundus) ҉҉ئཔ (Flexor digitorum superficialis, tendon) ( ҉ېLumbrical) ( ҉ܜ٭ئFlexor pollicis longus)
۴҉҉པ
( ҉ئFlexor digitorum superficialis)
۴҉
۴˟ᐝ҉҉པ (Biceps brachii, tendon)
(Brachialis, tendon)
(Brachialis)
ಚ۴҉
۴҉ (Brachialis)
(Coracobrachialis)
۴ˬᐝ҉̰ᐝ ۴ˬᐝ҉ܜᐝ
(Triceps brachii, medial head)
(Triceps brachii, long head)
۴˟ᐝ҉
ᐝ( ېCapitate)
(Bicipital groove)
̂ඕ༼ ̈ඕ༼ (Lesser tubercle)
༳ԛ (Trapezoid) ೠ (Metacarpal)
͡( ېLunate)
(Greater tubercle)
̈ᐝ (Capitulum)
۷प (Acromion)
ܕბ (Proximal phalanx)
፠ᐝ (Head of radius)
̚ม (Middle phalanx)
ಚࡎ (Coracoid process)
ᗆ
ᅈბ (Distal phalanx)
(Clavicle)
፠ (Radius)
۴ (Humerus)
ˬ֎҉ษ (Deltoid tuberosity)
֘ (Trochlea)
͎ (Ulna) ፠ษ (Radial tuberosity)
͞ (Trapezium) Ґ( ېScaphoid)
۷ొ
2
֎҉ (Scalenes) ͞҉ (Trapezius) ݈ˬ֎҉ (Anterior deltoid) ̚ˬ֎҉ (Middle deltoid)
݈
ᗆ (Clavicle) ௐ˘҈ (1st rib)
۷प (Acromion)
ᗆ (Clavicle)
ˬ֎҉ (Deltoid)
ˬ֎҉ (Deltoid)
۴ (Humerus)
ޢ ᐝΗഌ҉ (Semispinalis capitis) ӵ҉ (Splenius) ᗆ֯ࡎ҉ (Sternocleidomastoid) ͞҉ (Trapezius)
۴
۴˟ᐝ҉ (Biceps brachii)
݈ˬ֎҉
(Humerus)
(Anterior deltoid)
̚ˬ֎҉
۴҉ (Brachialis)
(Middle deltoid)
۴ˬᐝ҉̰ᐝ (Triceps brachii, medial head)
۴ˬᐝ҉ܜᐝ (Triceps brachii, long head)
ಚ۴҉ (Coracobrachialis) ̂҉ (Teres major) ᔮࡦ҉ (Latissiumus dorsi) ഌ˭҉ (Subscapularis)
۷ࡨ (Scapula)
(Sternum) ඏቯ˭۞ཛۡ҉ (Rectus abdominis, under the aponeurosis)
ևᖜ (Umbilicus) ݈˯㎪ഌ (Anterior superior iliac spine)
۷ࡨഌ ۷ࡨ (Scapula)
ਖഛ (Vertebra) ҈ (Rib) ᔮࡦ҉
ᐄ( ҉ېPyramidalis)
(Latissimus dorsi)
݈ᏼ҉ (Serratus anterior)
ऺᓑЪ
(External oblique)
32
(Triceps brachii,lateral head)
(Spine of scapula)
̂҉ (Pectoralis major)
(Pubic symphysis)
۴ˬᐝ҉γᐝ
ཛγ҉
۴ˬᐝ҉ܜᐝ (Triceps brachii, long head)
( ҉֎ˬޢPosterior deltoid) ̂҉ (Teres major) ̈҉ (Teres minor) ഌ˭҉ (Infraspinatus) ԛ҉ (Rhomboid)
1 ᐚޢଯᓝྻજ (BACK PRESSES) ____________________________________________________ 2 ӱݻϒࢬଯᓝྻજ (SEATED FRONT PRESSES)_______________________________________ 3 ӱݻ࿚ଯᓝྻજ (SEATED DUMBBELL PRESSES) ___________________________________ ____________________________________________________ ۷ొ๋च (SHOULDER INJURIES) _________________________________________ Јۻ࿚ଯᓝ (LYING DUMBBELL PRESSES) ኳݭၗтңᇆᜩᐚޢଯᓝ (HOW THE OSSEOUS MORPHOLOGY AFFECTS THE BACK PRESS) 4 ࿚݈ᓝྻજ (ARNOLD PRESSES) _________________________________________________ 5 ئវᓝྻજ (BENT-OVER LATERAL RAISES) ________________________________________ 6 ࿚ᓝྻજ (LATERAL DUMBBELL RAISES) _________________________________________ 7 Ϲആ݈πᓝྻજ (ALTERNATE FRONT ARM RAISES) ___________________________________ 8 ͘ݻۻᓖᓝྻજ (SIDE-LYING LATERAL RAISES) __________________________________ 9 Ҳ݈ٛπᓝྻજĂϒ೪ (LOW-PULLEY FRONT RAISES, OVERHAND GRIP)________________ 10 Ҳ݈ٛπᓝྻજĂᔧ೪ (LOW-PULLEY FRONT RAISES, NEUTRAL GRIP) _________________ __________________________ ݈ˬ֎҉ҩणྻજ (STRETCHING THE ANTERIOR DELTOIDS) _____________________________ 11 ٛᙝҩणྻજ (HIGH-PULLEY LATERAL EXTENSIONS) 12 ͘ᓖγ (EXTERNAL ARM ROTATIONS AT A PULLEY) ______________________________ 13 Ҳٛࢼ֗ᗕᓖᓝྻજ (LOW-PULLEY BENT-OVER LATERAL RAISES) ___________________ 14 Ҳٛπᓝྻજ (LOW-PULLEY LATERAL RAISES) _____________________________________ _________________ ᗕ۷ޢٛ۞ࢦࢋّ (IMPORTANCE OF PULLING THE SHOULDERS BACK) 15 ಏ˘࿚ϒࢬ˯ᓝྻજ (ONE-DUMBBELL FRONT RAISES) _____________________________ 16 ၸ࿚ϒࢬ˯ᓝྻજ (BARBELL FRONT RAISES) _______________________________________ 17 ৭ݻЗ௺ྻજ (UPRIGHT ROWS) ____________________________________________________ 18 ፟ୠᓝྻજ (MACHINE LATERAL RAISES) __________________________________________ 19 πᓝྻજ (PEC DECK REAR-DELT LATERALS) _______________________________________ ___________ ޢᖼ҉ཏҩण (STRETCHING THE POSTERIOR ROTATOR CUFF MUSCLES) ____________________________________________ ۷ొҩण (STRETCHING THE SHOULDER)
33 34 35 36 38 39 40 41 42 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60
ௐ 2 ౢā۷ొ
33
Ъဦ३ ۤۍ൴Җ
ᐚޢଯᓝྻજ
1
BACK PRESSES ្҉ڋཛ (Epicranius, occipital belly)
݈ˬ֎҉
ᐝΗഌ҉
(Anterior deltoid)
ˬ֎҉ (Deltoid)
(Semispinalis capitis)
្ (Cranium)
̚ˬ֎҉
ᐝӵ҉
(Middle deltoid)
(Splenius capitis)
҉֎ˬޢ
(Sternocleidomastoid)
۴፠҉
͞҉
(Brachioradialis)
ᗆ (Clavicle) ഌ˯҉ (Supraspinatus)
(Radius)
۷ࡨഌ
(Biceps brachii)
(Extensor carpi radialis brevis)
፠
۷प (Acromion)
۴˟ᐝ҉
፠ҩඦൺ҉
id)
ᐚഛ (Cervical vertebra)
(Brachialis)
(Extensor digitorum)
d)
(Trapezius)
۴҉
ҩ҉
֯ࡎ (Mastoid process)
ᗆ֯ࡎ҉
(Posterior deltoid)
(Spine of scapula)
͎ (Ulna)
͎ҩඦ҉ (Extensor carpi ulnaris)
፠ҩඦ҉ܜ
۴
(Extensor carpi radialis longus)
(Humerus)
օ҉ (Anconeus) ̈҉
γᐝ (Lateral head)
۴ˬᐝ҉ (Triceps brachii)
̂҉
̰ᐝ (Medial head)
ܜᐝ (Long head)
۷ࡨ (Scapula)
(Teres minor)
ௐ˝҈ (9th rib)
(Teres major)
ഛ (Thoracic vertebra)
ഌ˭҉ (Infraspinatus) ̂ԛ҉
ཕഛ (Lumbar vertebra)
(Rhomboid major)
ᔮࡦ҉ (Latissimus dorsi) ཛγ҉ (External oblique) ཕඏቯ (Thoracolumbar fascia)
ӱݻĂࡦొ॔ۡĂͽϒ೪͞ёቚၸ࿚ܲдᐚొ͞ޢĈ ʔӛঈ֭ቚၸ࿚Ш˯ۡݬଯᓝĂ֭ܲ˭ࡦ॔ۡĄ ʔજүඕՁॡФঈĄ ѩજүࢋֹ˧҉ཏΒ߁ˬ֎҉Ă͍҉֎ˬ̚ߏă҉֎ˬޢă ͞҉ăˬᐝ҉ͽ݈̈́ᏼ҉Ą҃ԛ҉ăഌ˭҉ă̈҉ᄃഌ˯҉ࠎѨ ࢋϡ˧҉ཏĄѩજү˵Ξд৭˭ݻӀϡၸ࿚ጱ͔͚ߛซҖቚĄϺѣ পᄦጡୠΞઇѩቚĄ
!
ڦຍĈ۷ొࠎ๋̝צٽᙯ༼ĂࠎᔖҺྻજ๋च൴ϠĂၸ࿚ࢫ˭ޢࡦٺॡĂᅮֶ࣎ˠ̝ ۷ᙯ༼ඕၹ̈́ߘహޘඈЯ৵Ăͽ̙͔ূ൭ࠎࣧĄĞ֍P.39ğ
જү
3
၏
1 ˯ڕଯᓝ (INCLINE BENCH PRESSES) 2
3
4 5 6 7 8 9 10 11 12 13 14 15
___________________________________________
62
__________________________________
63 64 66 68 69 69 70 72 73 74 75 76 77 78 79 80 81 82 83 84
̂҉ҩण (STRETCHING THE PECTORALIS MAJOR) _______________________________________________________ Јۻଯᓝ (BENCH PRESSES) ________________________________________ ۷ᗆયᗟ (ACROMIOCLAVICULAR PROBLEMS) ___________________________________________ ̂҉ᇧෘ๋ (PECTORALIS MAJOR TEAR) _______________________________________ ৫೪Јۻଯᓝ (CLOSE-GRIP BENCH PRESSES) ____________________________ Јۻଯᓝᄃօొূ൭ (BENCH PRESSES AND ELBOW PAIN) ____________________________ Јۻଯᓝᄃԛၗጯ (BENCH PRESSES AND MORPHOLOGY) ________________________________________ ͅ˭ڕଯᓝ (DECLINE BENCH PRESSES) _________________________________________ ፟ୠёЈۻଯᓝ (MACHINE BENCH PESSES) ________________________________________________ ᗕၸᇣវྻજ (PARALLEL BAR DIPS) ______________________________ ڦຍᐚొҜཉ (PAY ATTENTION TO THE NECK POSITION!) _____________________________________________________________ Єг॔֗ (PUSH-UPS) _______________________________________________ ࿚ଯᓝྻજ (DUMBBELL PRESSES) ____________________________________________________ ࿚ࢳ౧ྻજ (DUMBBELL FLYS) ___________________________________ ˯࿚ۻଯྻજ (INCLINE DUMBBELL PRESSES) ________________________________________ ˯࿚ࢳ౧ྻજ (INCLINE DUMBBELL FLYS) ___________________________________________ ӱёӵጡୠࢳ౧ྻજ (PEC DECK FLYS) _______________________________________ ၆Шࢳ౧ྻજ (CABLE CROSSOVER FLYS) _______________________________________ Јۻ࿚࿅ᓝྻજ (DUMBBELL PULLOVERS) ________________________________________ Јۻၸ࿚࿅ᓝྻજ (BARBELL PULLOVERS)
61
҉˧ቚྋ࣠ጯ
62
Ъဦ३ ۤۍ൴Җ
˯ڕଯᓝ
1
INCLINE BENCH PRESSES
̂҉ (Pectoralis major)
۴፠҉ (Brachioradialis)
པቯ˭̝ ཛۡ҉
҉ࢋֹϡొ̶
(Rectus abdominis, under the aponeurosis)
҉ئ
Ϩቢ
(Flexor digitorum superficialis)
(Linea alba)
݈ˬ֎҉ (Anterior deltoid) ۴˟ᐝ҉ (Biceps brachii) ಚ۴҉ (Coracobrachialis) ፠ئඦ҉ (Flexor carpi radialis)
̂҉ (Teres major)
ೠ( ҉ܜPalmaris longus) ͎ئඦ҉ (Flexor carpi ulnaris) ͎ҩඦ҉ (Extensor carpi ulnaris)
ཛγ҉
օ҉ (Anconeus)
(External oblique)
۴ˬᐝ҉ܜᐝ ᔮࡦ҉ (Latissimus dorsi) ۷ࡨ˭҉ (Subscapularis)
(Triceps brachii, medial head)
ᗆ (Clavicle) ͞҉ (Trapezius)
̂҉ (Pectoralis major)
(Deltoid)
ഌ˭҉ (Infraspinatus)
̈҉ (Teres minor)
֯ٗ (Body of the breast)
֯ᐝ (Mammary papilla)
̂҉ ᔮࡦ҉ ݈ᏼ҉ (Serratus anterior)
(Triceps brachii)
۴҉ (Brachialis)
ʔӛঈĂ֭ၸ࿚ࢫ Ҍ̷㤫 (sternal notch)Ą ʔજүඕՁॡФঈĄ
(Latissimus dorsi)
۴ˬᐝ҉
ӱ้ٺ45-60۞ޘ ˯ڕĂᗕ͘χฟரᆵ ٺ۷Ăͽϒ೪͞ё೪ҝ ቚၸ࿚Ĉ
ʔ͘ᓖχۡĄ
(Teres major)
ොྋĈѣҾٺ࿅Ν˘ਠ۞ຐڱĂ˯ ଯᓝજү֭ڱ೩֯ٗĂ˵ ڱᔖҺ֯ٗ˭ݬĄ֯ٗߏϤ۹ ᖐٙၹјĂͷಱӣధк֯ཛྷĂᖣϤ შ۞ېඕᖐҜٺ̂҉˯͞Ą
۴҉ (Brachialis)
۴ˬᐝ҉̰ᐝ
݈ᏼ҉ (Serratus anterior)
ˬ֎҉
(Triceps brachii, long head)
۴ˬᐝ҉ (Biceps brachii)
ѩજүࢋΞֹ ̂҉̝ᗆᐝొϡ˧Ăͽ ݈̈́ˬ֎҉ă۴ˬᐝ҉ă ݈ᏼ҉ᄃ̈҉Ąѩજ ү˵ΞӀϡၸ࿚ጱ͔Ą
4
ࡦొ
(Parietal) ᐝΗഌ҉ (Semispinalis capitis) ( ڋOccipital) ᐚӵ҉ (Splenius cervicis) ̈ԛ҉ (Rhomboid minor) ( ҉ڋOccipitalis) ֯( ࡎېMastoid) ᗆ֯ࡎ҉ ᐝӵ҉ (Splenius capitis)
γण( ҉ܜ٭Abductor pollicis longus)
(Sternocleidomastoid)
፠ҩඦൺ҉ (Extensor carpi radialis brevis)
͞҉ (Trapezius)
͎ئඦ҉ (Flexor carpi ulnaris)
۴፠҉ (brachioradialis) ۴˟ᐝ҉ ۴҉ (Biceps
͎ҩඦ҉ (Extensor carpi ulnaris)
(brachialis)
ҩ̈҉ (Extensor digiti minimi)
፠
̂ԛ҉
(Radius)
(Rhomboid major)
͎
brachii)
(Ulna)
ҩ҉ (Extensor digitorum) ៀᆜࡎ (Olecranon) օ҉ (Anconeus) ፠ҩඦ( ҉ܜExtensor carpi radialis longus) ۴˟ᐝ҉҉པ (Biceps brachii, tendon) ۴ˬᐝ҉ (Triceps brachii)
ഌ˭҉
̰ᐝ (Medial head) γᐝ (Lateral head) ܜᐝ (Long head)
(Infraspinatus)
ˬ֎҉ (Deltoid)
̂҉ (Teres major) ̈҉ (Teres minor) ഌ˭҉ (Infraspinatus) ̂ԛ҉ (Rhomboid major) ᔮࡦ҉ (Latissimus dorsi) ཛγ҉ (External oblique) ཕඏቯ (Thoracolumbar fascia) ᓗ̚҉ (Gluteus medius)
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
18 19 20 21 22 23 24
۴ (Humerus) ۷प (Acromion) ᗆ (Clavicle) ೩۷ࡨ҉ (Levator scapulae)
̈҉ (Teres minor) ̂҉ (Teres major) ۷ࡨഌ (Spine of scapula) ഌ˯҉ (Supraspinatus) ㎪҈ม (Iliocostalis thoracis) ഌ҉ (Spinalis thoracis) ᔮࡦ҉ (Latissimus dorsi) ঙ҈ (Floating rib) ཛ̰҉ (Internal oblique) ㎪㠸 (Iliac crest) ࠴ (Os coxa)
_______________________________________________________________ 86 ͔វШ˯ (CHIN-UPS) __________________________________________________ 88 ͔͘ͅវШ˯ (REVERSE CHIN-UPS) ______________ 89 (STRETCHING THE LATISSIMUS DORSI AND TERES MAJOR) ҩणᔮࡦ҉ᄃ̂҉ ________________________________________________ 90 ᐚ݈˭ٛྻજ (LAT PULL-DOWNS) ___________________________________________ 91 ᐚޢ˭ٛྻજ (BACK LAT PULL-DOWNS) ________________________________________________ 92 ˬᐝ҉ᇧෘ๋ (TRICEPS BRACHII TEAR) __________________________________________ 93 ৫೪˭ٛྻજ (CLOSE-GRIP LAT PULL-DOWNS) _______________________________________________________ 94 ӱݻЗ௺ྻજ (SEATED ROWS) _________________________________________ 95 ᆵ೪ӱݻЗ௺ྻજ (WIDE GRIP SEATED ROWS) ________________________________________ 96 ۡᓖ˭ٛྻજ (STRAIGHT-ARM LAT PULL-DOWNS) ________________________________________ 97 ಏᓖ࿚З௺ྻજ (ONE-ARM DUMBBELL ROWS) ____________________________________________________ 98 (DUMBBELL ROWS) ࿚З௺ྻજ ______________________________________________________ 99 ၸ࿚З௺ྻજ (BARBELL ROWS) _________________________________________________________ 100 ȞԛЗ௺ྻ (T-BAR ROWS) __________________________ 101 ࢼۻёTԛЗ௺ྻજ (T-BAR ROWS WITH ABDOMINAL SUPPORT) _____________________________________________ 102 ၸ࿚ۡተർᓝ (STIFF-LEGGED DEADLIFTS) _______________________________________________ 103 ᆵ৭ർٛĞർᓝğ(SUMO DEADLIFTS) __________________________________________________________ 104 ർٛĞർᓝğ(DEADLIFTS) _____________________________________ 106 ˟ᐝ҉҉པᇧෘ๋ (BICEPS BARCHII TENDON TEAR) ___________________________________________ 108 ૫পၸർٛĞർᓝğ(TRAP BAR DEADLIFTS) ______________________________________________ 110 ॲፂ̙Тᙷ۞ർٛٙણᄃ۞̙Т҉ཏ ____________ 111 Ұྍҩणཕొĉ(SHOULD YOU ARCH YOUR BACK?) ˭ࡦ൭ (LOW BACK PAIN) ___________________________________________________ 112 ࡦొҩणજү (BACK EXTENSIONS) _____________________________________ 113 ፟ୠёࡦొҩणજү (MACHINE BACK EXTENSIONS) _____________________ 114 ֹϡಏၸҩणࡦొ҉ཏ (STRETCHING THE BACK WITH A CHIN-UP BAR) ______________________________________________________ 115 ϲݻЗ௺ྻજ (UPRIGHT ROWS) ____________________________________________________ 116 ၸ࿚ᓒ۷ྻજ (BARBELL SHRUGS) __________________________________________________ 117 ࿚ᓒ۷ྻજ (DUMBBELL SHRUGS) _________________________________________________ 118 ૫পၸᓒ۷ྻજ (TRAP BAR SHRUGS) ________________________________________________ 119 ፟ୠቚᓒ۷ྻજ (MACHINE SHRUGS) ___________ 120 ҩणˬ֎҉ă͞҉௰̄ (STRETCHING THE DELTOIDS, TRAPEZIUS, AND NECK) _____________________________ 121 (STRETCHING THE TRAPEZIUS AND NECK) ҩण͞҉̈́௰̄
85
҉˧ቚྋ࣠ጯ
86
Ъဦ३ ۤۍ൴Җ
1
͔វШ˯ CHIN-UPS ̈҉ (Teres minor) ᗆ֯ࡎ҉ (Sternocleidomastoid)
۴˟ᐝ҉ (Biceps brachii) ۴፠҉ (Brachioradialis) ፠ҩඦ҉ܜ
͞҉ (Trapezius)
۴҉ (Brachialis)
(Extensor carpi radialis longus)
ᐝӵ҉
្
֯( ࡎېMastoid process)
(Cranium)
ௐ˛ᐚഛ (7th cervical vertebra)
(Splenius capitis)
ˬ֎҉
ᗆ (Clavicle)
(Deltoid)
γण( ҉ܜ٭Abductor pollicis longus) ҩ٭ൺ҉ (Extensor pollicis brevis) ҩ̈҉ (Extensor digiti minimi)
۷ࡨ (Scapula)
۴ ҩ҉ (Extensor digitorum)
(Humerus)
͎ҩඦ҉ (Extensor carpi ulnaris)
፠ (Radius)
፠ҩඦൺ҉ (Extensor carpi radialis brevis)
͎ (Ulna)
͎ئඦ҉ (Flexor carpi ulnaris) օ҉ (Anconeus) ۴ˬᐝ҉
۴፠҉ (Brachioradialis)
̂҉ (Teres major)
(Triceps brachii)
̂҉ (Teres major) ഌ˭҉ (Infraspinatus)
ԛ҉ (Rhomboid)
͞҉˭߱ (Trapezius, lower portion)
ᔮࡦ҉ (Latissimus dorsi) ཛγ҉ (External oblique)
̈ԛ҉ (Rhomboid minor) ̂ԛ҉ (Rhomboid major) ᔮࡦ҉ (Latissimus dorsi) ཕඏቯ (Thoracolumbar fascia)
ᓗ̚҉ (Gluteus medius) ̂ᖼ̄ (Greater trochanter) ᓗ̂҉ (Gluteus maximus) ૺᔮඏቯ (Tensor fasciae latae) ̰ќ̂҉ (Adductor magnus)
㎪∧Ձ (Iliotibial band) ۵αᐝ҉Ă۵γ҉ (Quadriceps, vastus lateralis)
۵˟ᐝ҉ܜᐝ (Biceps femoris, long head)
ݻ๕ត̼ ͔វШ˯જү˵Ξᐚొޢ ͞˯ٶҌቚಏၸĄ
㎪㠸 (Iliac crest) ࠴ (Os coxa) ˯ޢ㎪ഌ (Posterior superior iliac spine) ̂ᖼ̄ (Greater trochanter) ԍ㥑 (Coccyx)
۵ (Femur)
Ηཔ҉ (Semitendinosus) ۵˟ᐝ҉ൺᐝ (Biceps femoris, short head)
Ηቯ҉ (Semimembranosus)
ᗕᓖχฟᆵٺ۷Ăͽϒ೪͞ё೪ҝቚၸĈ
ڦຍ
!
ࠎᔖҺ˟ᐝ҉ᅈბ҉པĞܢ ٺ፠˯ğயϠ҉པۆĂજү ࿅̚͘օืܲᝈĄ
ʔӛঈĂТॡ၏˯݈ٛଯያܕቚၸĄ ʔજүඕՁॡФঈĄ ʔቤቤ֗វࢫҌؕҜཉ֭ГࢦາฟؕĄ ѩજүᅮ֖ૉ҉˧̖ΞԆјĂТॡ˵Ξૻ̼ ᔮࡦ҉ă̂҉̝҉˧Ą༊͔វШ˯ҌბĂΞ ૻአ۷ࡨӵღ۞જүĂѩॡΞቚԛ҉ă̚ ͞҉ᄃ˭͞҉Ąѩྻજ၆ٺ۴˟ᐝ҉ă۴҉ ͽ̈́۴፠҉˵ѣቚड़ڍĄ
ොྋĈ̂҉дѩજү ̚Ăᔵܧࢋќᒺ҉ཏĂ ҭᄃᔮࡦ҉̈́̂҉۞В Тֹ˧࿅̚ѣӄٺ൴ण ͘ᓖᄃᖻ̝֎ޘĄ
ݻ๕ត̼Ĉ༊͔វШ˯ॡĂΞ၏˯ٶያ͐˭ܕĄ˵ΞࡍᑛࢦณͽᆧΐྻજૻޘĄܲ͘օд֗ វĂΞቚᔮࡦ҉̝γ҉ញჯͽ̈́ᆧΐࡦొ۞ᆵޘĄ ࡶ͘օܲд֗វޢĂࢋૻ̼ᔮࡦ҉̝˯̈́̚͞δ̝҉ញჯͽ̈́̂҉Ą༊۷ࡨӵღĂ ԛ҉ă̚͞҉ᄃ˭͞҉ќᒺॡĂѩજүΞגထࡦొ҉҇ቢ୧Ą
5
˭۳ ᓗ̚҉ (Gluteus medius)
ᓗ̈҉ (Gluteus minimus)
㎪ཕ҉ (Iliopsoas) ऺ҉ (Pectineus)
̰ќ҉ܜ (Adductor longus)
̰ќ̂҉ (Adductor magnus)
ᓗ̚҉ (Gluteus medius)
ᓗ̈҉ (Gluteus minimus)
ᓀН҉ (Sartorius)
୨( ҉ېPiriformis)
ૺᔮඏቯ (Tensor fasciae latae)
˯᧺҉ (Superior gemellus)
̰ќ( ҉ܜAdductor longus)
ౕ̰͋҉ (Obturator internus)
۵ᓠ҉ (Gracilis)
˭᧺҉ (Inferior gemellus) ۵͞҉ (Quadratus femoris) Ηቯ҉ (Semimembranosus) ܜᐝ (Long head) ۵˟ᐝ҉ (Biceps femoris) ൺᐝ
۵ۡ҉ (Rectus femoris) ۵̰҉ (Vastus medialis)
۵αᐝ҉
۵γ҉ (Vastus lateralis) ۵̚ม҉ (Vastus intermedius)
(Quadriceps)
(Short head)
̰ᐝ (Medial head) දབ҉ γᐝ (Lateral head) (Gastrocnemius) ∧݈҉ (Tibialis anterior)
ද( ҉ܜPeroneus longus) ∧݈҉ (Tibialis anterior) ҩశ҉ܜ (Extensor digitorum longus)
ҩ҉ܜ٭ (Extensor hallucis longus)
1 2 3 4 5
6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21
122
ͧϫ౦҉ (Soleus) දൺ҉ (Peroneus brevis)
Ηቯ҉ (Semimembranosus) ⯰҉ (Popliteus) ද( ҉ܜPeroneus longus) ئశ( ҉ܜFlexor digitorum longus) ∧( ҉ޢTibialis posterior) ( ҉ܜ٭ئFlexor hallucis longus)
ᓗ̂҉ (Gluteus maximus) ̂ᖼ̄ (Greater trochanter) ૺᔮඏቯ (Tensor fasciae latae) ̰ќ̂҉ (Adductor magnus) ᔮඏቯĂ㎪∧Ձ (Fascia lata, iliotibial tract) ۵ᓠ҉ (Gracilis)
Ηཔ҉ (Semitendinosus) ܜᐝ (Long head)
۵˟ᐝ҉
ൺᐝ
(Biceps femoris)
(Short head)
Ηቯ҉ (Semimembranosus) ᓀН҉ (Sartorius) ㈋҉ (Plantaris) γᐝ (Lateral head) දབ҉ ̰ᐝ (Gastrocnemius) (Medial head)
ͧϫ౦҉ (Soleus) ද( ҉ܜPeroneus longus)
දൺ҉ (Peroneus brevis)
࿚ᙔᓝྻજ (DUMBBELL SQUATS) ___________________________________________________ 123 ࿚ཉٺᗕჿมஎᙔ (SQUATS WITH A DUMBBELL HELD BETWEEN THE LEGS) ________________ 124 ݈ᙔᓝྻજ (FRONT SQUATS) ________________________________________________________ 125 ᙔᓝྻજ (SQUATS) _________________________________________________________________ 126 প۞ؠஎᙔҩण (SQUAT-SPECIFIC STRETCH) ___________________________________________ 128 ˧ณஎᙔ (POWER SQUATS) __________________________________________________________ 129 ֗វඕၹ۞ዋᑕቚ (ADAPTING TRAINING TO YOUR MORPHOLOGY) _______________________ 130 ഛมሹࡎ (DISC HERNIATION) ______________________________________________________ 134 ئវᙗཙ˭ᑅྻજ (INCLINE LEG PRESSES) ____________________________________________ 135 ӱئݻተஎᙔྻજĞݣҹёᙔᓝğ(HACK SQUATS) _____________________________________ 136 ቐёஎᙔ (BOX SQUATS) _____________________________________________________________ 137 ۵αᐝ҉ҩणྻજ (LEG EXTENSIONS) ________________________________________________ 138 ۵αᐝ҉ҩण (STRETCHING THE QUADRICEPS) _________________________________________ 139 ݻۻ۵˟ᐝ҉ئᓝྻજ (LYING LEG CURLS) ____________________________________________ 140 ৭ݻ۵˟ᐝ҉ᝈᓝྻજ (STANDING LEG CURLS) ________________________________________ 141 ӱݻ۵˟ᐝ҉ᝈᓝྻજ (SEATED LEG CURLS) __________________________________________ 142 ჿ҉ޢཏᇧෘ๋ (HAMSTRING MUSCLE TEARS) _________________________________________ 143 ѝщё˭ࡦྻ (GOOD MORNINGS) ____________________________________________________ 144 ჿ҉ޢཏҩण (STRETCHING THE HAMSTRINGS) _________________________________________ 145 ̂ჿ̰ќྻજ (CABLE ADDUCTIONS) ____________________________________________ 146 ፟ୠё̂ჿ̰ќྻજ (MACHINE ADDUCTIONS)__________________________________________ 147 ֖ొ۞ئѡҩण (FLEXION AND EXTENSION OF THE FEET) ______________________________ 148 ৭ݻါϲྻજ (STANDING CALF RAISES) _______________________________________________ 149 ಏཙါϲྻજ (ONE-LEG TOE RAISES) _________________________________________________ 150 ৭ݻါϲྻજ (DONKEY CALF RAISES) _________________________________________________ 151 ᗨ̈ჿါϲྻજ (SEATED MACHINE CALF RAISES) _____________________________________ 152 ӱݻၸ࿚̈ჿါϲྻજ (SEATED BARBELL CALF RAISES) _________________________________ 153 ̈ჿҩणྻજ (STRETCHING THE CALF) ________________________________________________ 154 ̈ჿ҉ཏ۞ܜăൺ (SHORT CALF, LONG CALF) __________________________________________ 154
ௐ 5 ౢā˭۳
123
Ъဦ३ ۤۍ൴Җ
࿚ᙔᓝྻજ DUMBBELL SQUATS
1
ᔮࡦ҉ (Latissimus dorsi) ཛγ҉ (External oblique) ㎪ഌ (Iliac crest) ૺᔮඏቯ (Tensor fasciae latae)
ᓗ̚҉ (Gluteus medius) ̂ᖼ̄ (Greater trochanter) ۵ۡ҉
ᓗ̂҉ (Gluteus maximus)
(Rectus femoris)
۵αᐝ҉ (Quadriceps)
۵γ҉ (Vastus lateralis)
۵̚ม҉ (Vastus intermedius)
㛎 (Patella)
ᔮඏቯ (Fascia lata) ܜᐝ (Long head)
ද( ҉ܜPeroneus longus)
ൺᐝ (Short head)
۵˟ᐝ҉ (Biceps femoris)
ҩశ( ҉ܜExtensor digitorum longus)
αᐝ҉ (QUADRICEPS MUSCLE) ។ (Os coxa) ӱ̶͚ (Ischial 㥑 ㎪݈˯ഌ (Antenor superior iliac spine)
㎪݈˭ഌ ۵ۡ҉ Ğ̷ᕝğ ۵ᐚ ̂ᖼ̄ ̈ᖼ̄ ۵ᓠ҉ ۵̚ม҉ ۵γ҉ ۵ۡ҉Ğ̷ᕝğ ۵̰҉ ۵ۡ҉Ă҉པ ۵̚ม҉ 㛎 ᗩ Η͡ڕ 㛎ิ දᐝ ∧ษ ∧ (Tibia) ද (Fibula)
ramus) (Sacrum)
ཛγ҉ (External oblique) ཛγ҉Ă ཛۡ҉˭҉པ ऺᓑЪ ㎪ཕ҉ ᓗ̚҉ ᔮඏቯૺ҉ ऺ҉ ̰ќ҉ܜ ̰ќ̂҉ ᔮඏቯĂ㎪∧Ձ ᓀН҉ ۵γ҉ ۵α ۵ۡ҉ ᐝ҉ ۵̰҉ (Qua۵̚ม҉ driceps) ᖝ۵˭۹ါ (Infrapatellar adipose body)
ද҉ܜ ҩశ҉ܜ ∧݈҉ γᐝ ද҉ܜ (Gastro̰ᐝ cnemius)
৭ݻᗕཙૺĂᗕ͘Ч೪˘࿚Ă ͘ᓖٸᗫĂᗕீۡෛ݈͞Ĉ ʔӛঈĂரࡦШ݈Ăᗕཙ Ш˭ᙔĄ ʔ༊̂ჿஎᙔҌπҖгࢬॡĂᗕཙ ҩۡаҌؕҜཉĄ ʔϡ˧ඕՁॡФঈĄ
ؕજү
ѩજүࢋϡ˧҉ཏࠎ۵αᐝ҉ᄃ ᓗొ҉҇Ą ොྋĈ ѩજүࡶͽྵࢦ۞ࢦณүቚड़ָ̙֭ڍćޙᛉͽ̚ඈࢦณՏ ࢦኑ10-15ѨΞྻ۞ָྵזજјड़Ą
6
ᓗొ
ᓗ҉ůˠᙷ۞পᇈ ᔵ̂ᙷܜីݭજۏઊႬົۡϲҖ ֕Ăҭˠᙷߏٙѣីᙷܜજ̚ۏ˘ă ҃ͷߏٙѣࣲ֯જ͌̚ۏᇴΞͽԆБͽ ᗕ֖Җ֕۞જۏĄᇆᜩ࣎ႊ̼࿅ ࢋ۞ඕၹপᇈಶߏᓗ̂҉۞൴णĂˠ ᙷ۞ᓗ̂҉ត۞Հ̂Հඕ၁ͽӄᗕ֖৭ ϲҖ֕Ą
ᓗ̂҉ (Gluteus maximus)
ޢჿ˟ᐝ҉ ᓗ̂҉ (Gluteus maximus)
̂ჿ҉ޢཏ (Hamstring muscles)
(Biceps of the crura)
Ηཔ҉ (Semitendinosus)
ᓗ̂҉ (Gluteus maximus)
ᓗ̂҉۞൴णቁ၁ߏˠᙷ۞˘̂প ᇈâਠα֖જ۞ۏᓗ̂҉̙֭পҾ൴ ྿ĂͽࠎݭĂޢ۳҉҇ࢋϤჿ ҉ޢཏјĞӈˠᙷ̂ჿޢ҉ཏğ Ą
α֖જۏᓗ̂҉۞ ൴णĂּтĂ֭ ̙тˠᙷਠ൴྿Ą
ͽˠᙷ҃֏Ăؼҩҋ។ᙯ༼۞ᓗ̂ ҉дՎҖ֭̚ϏԷႊࢦࢋ۞֎ҒĂ҃ͅ ߏჿ҉ޢཏдՎၗ̚Էႊ࠴ҩۡ Ğ។ᙯ༼ҩणğ۞ࢦࢋ֎ҒĂ֕ྮॡΪࢋ ԯ͘ٸдᓗొ˯ࢬĂಶົ൴ன၁ᓗ҉ ќᒺ̙֭ځពĄ ҭߏ༊જүត̂ॡĂּт˯ăԣ ֕ăՎॡĂᓗ҉ಶົజᇈ٢ણᄃҩण ។ᙯ༼ۡϲᖻ۞જүĄ ֱϠ˧ۏጯ۞៍ᕇѣӄٺᄲځᓗ ҉ᄃჿ҉ޢཏдྻજ̚۞֎ҒĂּтĶѝ щё˭ࡦྻજķ Ğ֍ௐ144ࢱğၸ࿚ۡተ ർᓝĞ֍ௐ102ࢱğ Ă༊ࢦ۞͞ё̙Т ॡĂ၆ᓗ҉ٕჿ҉ޢཏ۞ᅮՐಶົѣٙ ̙ТĄ
ˠᙷ
โ൛൛
1 ၸ࿚Վᙔྻજ (BARBELL LUNGES) ________________________________________________ 156 2 ࿚Վᙔྻજ (DUMBBELL LUNGES) ______________________________________________ 157 ተᙯ༼̙ᘦ( ؠKNEE INSTABILITY) __________________________________________________ 158 3 ˭۳ޢኻજү (CABLE BACK KICKS) ____________________________________________ 159 4 ፟ୠё។ᙯ༼ҩणજү (MACHINE HIP EXTENSIONS) _________________________________ 160 5 гڕё។ᙯ༼ҩणྻજ (FLOOR HIP EXTENSIONS) ___________________________________ 161 6 ٶᓗྻજ (BRIDGING) _________________________________________________________ 162 ᓗ̂҉̈́ჿ҉ޢཏҩण (STRETCHING THE GLUTEUS MAXIMUS AND HAMSTRINGS) ______ 163 7 ។ᙯ༼γणજүቚ (CABLE HIP ABDUCTIONS) _______________________________ 164 ។ᙯ༼߿જ࣎۞ޘҾमள (INDIVIDUAL VARIATIONS IN HIP MOBILITY) ___________________ 165 8 ৭ݻ፟ୠёჿొγणቚજү (STANDING MACHINE HIP ABDUCTONS) _________________ 166 9 ។ᙯ༼γण̝гڕજү (LYING HIP ABDUCTIONS) ____________________________________ 167 10 ӱݻ፟ୠёჿొγणቚજү (SEATED MACHINE HIP ABDUCTIONS) ___________________ 168 ᓗొ҉ཏҩण (STRETCHING THE GLUTEALS) ________________________________________ 169
155
҉˧ቚྋ࣠ጯ
156
Ъဦ३ ۤۍ൴Җ
ၸ࿚Վᙔྻજ
1
BARBELL LUNGES
ཛγ҉ (External oblique) ૺᔮඏቯ҉ (Tensor fasciae latae)
۵ۡ҉
ᓗ̚҉ (Gluteus medius)
(Rectus femoris)
۵γ҉ ۵αᐝ҉
̂ᖼ̄ (Greater trochanter)
(Vastus lateralis)
۵̰҉
(Quadriceps)
ᓗ̂҉ (Gluteus maximus)
(Vastus medialis)
۵̚ม҉
̰ќ̂҉ (Adductor magnus)
(Vastus intermedius)
Ηཔ҉ (Semitendinosus) Ηቯ҉ (Semimembranosus) ۵ᓠ҉ (Gracilis)
㛎 (Patella)
දབ҉γᐝ (Gastrocnemius, lateral head)
۵˟ᐝ҉ൺᐝ (Biceps femoris, short head)
ͧϫ౦҉ (Soleus)
ද҉ܜ (Peroneus longus)
ҩశ҉ܜ (Extensor digitorum longus)
∧݈҉ (Tibialis anterior)
۵˟ᐝ҉ܜᐝ (Biceps femoris, long head)
ᓀН҉ (Sartorius) ۵αᐝ҉Ă۵̰҉ (Quadriceps, vastus medialis)
ᔮඏቯ㎪∧Ձ (Fascia lata, iliotibial tract)
ᗕཙฟ৭ϲĂ֭ၸ࿚ᐖͤٸдᐚޢ͞ ҉˯Ĉ ʔӛঈШ݈ྭ˘̂ՎĂͷႽΞਕܲᖻ ۡϲĄ ʔ݈ཙኽ̕ՎĂ̂ჿᄃгڕӔͪπٕரҲٺ ͪπĄ ʔФঈаזؕજүĄ ѩજүΞͽͽ͞ёซҖâࠎШ݈ྭ̈ ՎĂΞಏૻ̼݈ཙ۞۵αᐝ҉ćΩ˘ࠎШ݈ྭ ̂ՎĂѩજүΞᔪᔤᓗ̂҉ᄃ̂ჿ҉ޢཏ̝γĂ ˵Ξҩणޢཙ۞۵αᐝ҉Ą
ොྋĈдซҖ̕ՎᙔજүॡĂื౯։р۞πᏊਕ ˧Ăѩγ݈ཙົ͚ᇣٙѣវࢦĂЯѩቚॡͽآ ྵᅅ۞ఈࢦณࠎָĄ
1
ྭ̈ՎેҖࢋߏ ֹϡ۵αᐝ
2
ྭ̂ՎેҖࢋ ֹϡᓗ̂҉
7
ཛొ
ˬ֎҉ (Deltoid) ᆓࡎ (Xiphoid process) ۴˟ᐝ҉ (Biceps brachii) ۴҉ (Brachialis) ᔮࡦ҉ (Latissimus dorsi)
̂҉ (Pectoralis major) ̂҉ཛొ (Pectoralis major, abdominal part) ݈ᏼ҉ (Serratus anterior) ҈ม҉ (Intercostal) ҈ (Rib) ҈హ (Costal cartilage)
པቯ˭۞ཛۡ҉ (Rectus abdominis, under the aponeurosis)
ཛγ҉ (External oblique) ևᖜ (Umbilicus) Ϩቢ (Linea alba) ૺᔮඏቯ҉ (Tensor fasciae latae) ㎪ཕ҉ (Iliopsoas) ऺ҉ (Pectineus) ̰ќ( ҉ܜAdductor longus) ۵ᓠ҉ (Gracilis)
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
170
ཛۡ҉ (Rectus abdominis) ཛ̰҉ (Internal oblique) ݈˯㎪ഌ (Anterior superior iliac spine) ཛ۵ิ (Inguinal ligament) ᐄ( ҉ېPyramidalis) ೩༝҉ (Cremaster) ౚఀᚙิ (Suspensory ligament of the penis) ᓀН҉ (Sartorius) ۵ۡ҉ (Rectus femoris) ۵αᐝ҉ ۵̰҉ (Vastus medialis) (Quadriceps) ۵γ҉ (Vastus lateralis)
ཛొ۞ϒቁҜཉ (CORRECT POSITION FOR THE ABDOMINALS) _____________________171 ขተЈۻӱ (CRUNCHES) ____________________________________________________172 Јۻӱ (SIT-UPS) ____________________________________________________________173 ઉ֗ୗЈۻӱ (GYM LADDER SIT-UPS) _________________________________________174 ̈ჿཉܜٺഎЈۻӱ (CALVES OVER BENCH SIT-UPS) ___________________________175 ڕЈۻӱ (INCLINE BENCH SIT-UPS) _________________________________________176 ᚙУёܜഎЈۻӱ (SUSPENDED BENCH SIT-UPS) ______________________________177 ٛཛئѡ (HIGH-PULLEY CRUNCHES) _____________________________________178 ཛئѡ፟ᕧ (MACHINE CRUNCHES) ______________________________________________179 ڕขჿ (INCLINE LEG RAISES) ________________________________________________180 ˯Η֗ҩण (STRETCHING THE UPPER BODY) _____________________________________181 ขჿ (LEG RAISES) _____________________________________________________________182 ᚙУёขჿ (HANGING LEG RAISES) _____________________________________________183 ᖻᖼ (TRUNK ROTATIONS) __________________________________________________184 ࿚ᝈ (DUMBBELL SIDE BENDS) ______________________________________________185 ᘲഎᝈ (ROMAN CHAIR SIDE BENDS) ________________________________________186 ᖻᖼ፟ᕧ (MACHINE TRUNK ROTATIONS) _____________________________________187 ཛొҩण (STRETCHING THE ABDOMINALS) _______________________________________188
ௐ 7 ౢāཛొ Ъဦ३ ۤۍ൴Җ
ཛొ۞ϒቁҜཉ CORRECT POSITION FOR THE ABDOMINALS ҈ቡ֎ (Costal angle) ௐ˩˟ഛ (12th thoracic vertebra) ௐ˩˟҈Ğঙ҈ğ [12th rib (floating rib)] ཕഛ (Lumbar vertebra)
ཕ҉જү
ཕ̈҉ (Psoas minor)
(ACTION OF PSOAS)
㎪㠸 (Iliac crest)
ཕ̂҉ (Psoas major) ݈˯㎪ഌ (Anterior superior iliac spine) ഛมሹ (Intervertebral disc) ݈˯㎪ഌ (Anterior superior iliac spine)
ᖧ (Sacrum) ۵ᐝ (Head of femur)
̂ᖼ̄ (Greater trochanter) ऺॶ (Pecten pubis) ऺᓑЪ
ӱ( ڑIschial ramus)
̈ᖼ̄ (Lesser trochanter)
(Pubic symphysis)
ཕ̂҉၆ٺཕഛѡ۞ޘүϡ ཕ̂҉ੵ˞ֹ។ᙯ༼ئѡ̝γĂ˵ົᆧΐཕഛ݈Ύ֎ޘĂֹ҃ཕഛ۞ѡޘᆧΐĄ
ซҖཛొ҉ཏ८͕҉҇ϡ˧ॡĂ ༊ཙٶᗓгࢬॡٕߏࣅያ้ٺڕတ˯ॡĂ ̷̻ࡦొĄ
ࡦొଂְཛ҉ྻજĄ
!
! ϒቁݻ๕Ăܲࡦݻ๕Ą
̙ϒቁݻ๕ĂࡦొĄ
̙ϒቁݻ๕ĂࡦొĄ
ཛొܲϡ˧͞ёᄃᙔᓝăർᓝٕዶ৭ྻݻ જѣ̙ٙТĂтઇЈۻӱॡĂਖഛߏϡଡѡ۞͞ ёᗓฟгࢬ۞Ą
ۡݬШ˭̝γΐֹٽ˧ܡഛมሹШޢ௲Ăтѩٽ ౄјৠགྷᑅ࢝Ă͔൴ӱৠགྷ൭ٕߏഛมሹ௲۞ ன෪Ąೱ֏̝Ă༊ଂְཛొืϡ˧۞পؠજүॡĂ ࡶϏֹཛۡ҉ͽ̰̈́γཛ҉ќᒺĂឰཕഛனѡ ޘॡĂ҃ૻѣ˧۞ཕ̂҉ົќᒺֹཕഛயϠѡ ޘĂֹ҃ഛมሹШ݈Ą
ࡶͽࢦ͞ёଂְᙔᓝăർᓝٕၸ࿚ᖻئѡ ඈྻજॡĂཕഛొ̶֭Ϗܲئѡ֎ޘĂ߉ΐٺ
тѩົౄјཕഛ͞ޢᙯ༼ᑅ˧ᆧΐĂЯֹ҃ ˭ࡦূ൭Ăᙯ༼צᑅ࢝ͽ̈́ગ˧۞൴ϠĄ
ѣளٺዶࢦજүĂཛొ҉ཏඈ८͕҉҇ϡ ˧ॡĂ͍ߏཛۡ҉ѩ҉҇Ăྻજ࿅̚ચυܲ ࡦొଡݻ๕Ą
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