Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download Muscle Movement Classification
Document related concepts
no text concepts found
Transcript
1 (Pyramid System - Progressive Resistance) שיטת הפירמידה:שיטת האימון הנלמדת - חזרות עם התנגדות קלה12 או10 פירמידה מלאה )עולה ויורדת( מבוצעת כאשר מתחילים בביצוע 1) לאחר מכן בכל סט מגבירים את ההתנגדות ומספר החזרות יורד עד לביצוע חזרה אחת בודדת.בינונית 12 עד10 - כאשר הסט האחרון מורכב מ, בשלב זה אותם סטים ומשקלים מבוצעים בכיוון ההפוך.(RM .חזרות :דוגמא ( )פירמידה עולה50kg x10►60kg x 5►65kg x 4►70kg x 3►75kg x 2►80kg x 1 ( )פירמידה יורדת75kg x2►70kg x 3►65kg x 4►60kg x 5►50kg x 10 :הגדרות כלליות Muscle Movement Classification Agonist A muscle that causes motion. Antagonist A muscle that can move the joint opposite to the movement produced by the agonist. Target The primary muscle intended for exercise. Synergist A muscle that assists another muscle to accomplish a movement. Stabilizer A muscle that contracts with no significant movement. Dynamic Stabilizer A biarticulate muscle that simultaneously shortens at the target joint and lengthens at the adjacent joint with no appreciable difference in length. Dynamic stabilizion occurs during many compound movements. Antagonist Stabilizer A muscle that contracts to maintain the tension potential of a biarticulate muscle at the adjacent joint. The antagonist stabilizer may be contracted throughout or at only one extreme of the movement. 1 2 תרגילי בטן Abdominal Crunch .1 Cable Kneeling Crunch .2 Abdominal Crunch Target: Rectus Abdominis Synergists: Obliques Stabilizers: No significant stabilizers Cable Kneeling Crunch Target: Rectus Abdominis Synergists: Obliques Stabilizers: Iliopsoas Tensor Fasciae Latae Rectus Femoris Sartorius Latissimus Dorsi Teres Major Deltoid, Posterior Triceps, Long Head Rhomboids Trapezius, Lower Pectoralis Major, Sternal Pectoralis Major, Clavicular Pectoralis Minor Serratus Anterior 2 3 Hanging Knee Raise Hanging Knee (Hip) Raise .3 Incline Knee (Hip) Raise .4 Target: Rectus Abdominis Synergists: Iliopsoas Tensor Fasciae Latae Pectineus Sartorius Adductor Longus Adductor Brevis Obliques Dynamic Stabilizer: Rectus Femoris Incline Knee Raise Target: Rectus Abdominis Synergists: Iliopsoas Tensor Fasciae Latae Pectineus Sartorius Adductor Longus Adductor Brevis Obliques Dynamic Stabilizers: Rectus Femoris Stabilizers: Quadriceps Pectoralis Major, Sternal Latissimus Dorsi Teres Major Deltoid, Posterior Triceps, Long Head 3 4 תרגילי גב Dumbbell Row - משור .1 Lat Pulldown – פולי עליון .2 Dumbbell Row Target: Back, General Synergists: Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major, Sternal Dynamic Stabilizers: Biceps Brachii Triceps, Long Head Stabilizers: Triceps (Supporting Arm) Lat Pulldown Target: Latissimus Dorsi Synergists: Brachialis Brachioradialis Biceps Brachii Teres Major Deltoid, Posterior Infraspinatus Teres Minor Rhomboids Levator Scapulae Trapezius, Lower Trapezius, Middle Pectoralis Minor Dynamic Stabilizers: Triceps, Long Head 4 5 Seated Cable Row – חתירה בישיבה כנגד כבל .3 Hyper-extension – פשיטות גו .4 Seated Cable Row Target: Back, General Synergists: Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major, Sternal Dynamic Stabilizers: Biceps Brachii Triceps, Long Head Stabilizers: Erector Spinae Hamstrings Gluteus Maximus Adductor Magnus Hyper-Extension Target: Erector Spinae Synergists: Gluteus Maximus Hamstrings Adductor Magnus Stabilizers: Latissimus Dorsi Teres Major Deltoid, Posterior Triceps, Long Head Brachialis Brachioradialis Biceps Brachii Trapezius, Lower Pectoralis Minor Rhomboids 5
