guia musculo

7/23/2019 Guia Musculo

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IG LVNJ KN]BD] ]DMN_D M*

BOK* FJ MODBDHON

NKWOPOGNGF[ GF ]F@VF]\D

Dm{f}pnkodjf{ kdj fb iok}d{kdqod gf bv|

Dm{f}pf bn{ go`f}fjwf{ q}fqn}nkodjf{" h}n`~vfbn{ y f{k}omn {v{ njdwnkodjf{

>* I{kvbd f{w}ongd f{~vfbwokd* Efinwduobojn y fd{ojn* >1U*

) Fj vj kd}wf bdjhowvgojnb gf i{kvbd" dm{f}pf h}vqd{ d `n{kkvbd{ gf òm}n{ iv{kvbn}f{"

d}ofjwngd{ fj `d}in qn}nbfbn fjw}f {*

) Fj`d~vf vjn òm}n y w}nwf gf go{k}oiojn} fb qnw}j gf f{w}onkoj w}nj{pf}{nb" qn}n bd kvnb gfmf

kf}}n} vj qdkd fb gon`}nhin y f`fkwvn} vj nlv{wf òjd pnbojgd{f gfb wd}jobbd iok}diw}okd*

) Fj f{wf nvifjwd ogfjwoò~vf bd{ jkbfd{ gf bn kbvbn y {v qd{okoj qf}o`}okn gfjw}d gf fbbn*

=* I{kvbd f{w}ongd f{~vfbwokd* Efinwduobojn y fd{ojn* 71U*

Fj f{wf nvifjwd f{ i{ fpogfjwf fb qnw}j gf f{w}onkodjf{ w}nj{pf}{nbf{ gf kngn òm}n* Qvfgf

dm{f}pn} bn{ mnjgn{ N i{ d{kv}n{ y bn{ mnjgn{ O i{ kbn}n{" {owvngn{ gf idgd {vkf{opd n bd

bn}hd gf bn òm}n*

) Kd}}fbnkodjf kngn mnjgn kdj fb iodòbnifjwd kd}}f{qdjgofjwf*

Fj bn bjfn ifgon gf bn mnjgn O f{ qd{ombf nq}fkon} bn bjfn \*) ]fkvf}gf kid {f gfjdiojn bn qd}koj gf bn òm}n iv{kvbn} kdiq}fjgogn fjw}f gd{ bjfn{ \

kdj{fkvwopn{*

) Nvj~vf fj f{wf nvifjwd jd {dj fpogfjwf{ bn{ mnjgn{ E y I }fkvf}gf {v vmoknkoj*

) Jdwf ~vf bn{ f{w}onkodjf{ gf{nqn}fkfj fj fb kowdqbn{in ~vf }dgfn n bd{ qdbd{ jvkbfn}f{3 f{wd

{f gfmf n ~vf nbb {f kdjkfjw}n bn inyd}n gf bd{ d}hnjfbd{ kfbvbn}f{*

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2/8


BOK* FJ MODBDHON

)Nb}fgfgd} gf kngn òm}n w}nwf gf ogfjwoòkn} fb fjgdio{od" f{w}vkwv}n ~vf nqn}fkf kdid vjn òjn

knqn gf wflogd kdjfkwopd bnud }fwokvbn}" gdjgf {f go{qdjfj knqobn}f{ `kobifjwf }fkdjdkombf{ qd}

bn q}f{fjkon ojw}nbviojnb gf f}ow}dkowd{*

Kvb f{ bn mn{f f{w}vkwv}nb gf bn go{qd{okoj iok}d{kqokn gf bn{ mnjgn{ E y bn bjfn I4

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;* I{kvbd f{w}ongd f{~vfbwokd* Efinwduobojn y fd{ojn* >1U*

Fj f{wn q}fqn}nkoj {f fjkvfjw}n vj i{kvbd f{~vfbwokd {fkkodjngd fj `d}in w}nj{pf}{nb*) Ogfjwoò~vf enkf{ d `n{kkvbd{ gf òm}n{" kngn vjd gf bd{ kvnbf{ gfmf f{wn} }dgfngd qd} vjn

fjpdbwv}n gf wflogd kdjfkwopd" fb qf}oio{od" gdjgf {f qvfgfj nq}fkon} n}wf}on{ y pfjn{ gf

qf~vfd knbom}f*

) [fbfkkodjf vj `n{kkvbd y vjn pf| fj`dkngd" jdwf ~vf fuo{wfj go`f}fjkon{ fj fb goifw}d gf

bn{ òm}n{ iv{kvbn}f{*

) Fj f{wf nvifjwd" dm{f}pf bn `d}in qdbohdjnb gf bn{ kbvbn{ fj kd}wf w}nj{pf}{nb" n{ kdid bn

go{qd{okoj qf}o`}okn gf bd{ jkbfd{*












3/8


BOK* FJ MODBDHON

7* I{kvbd f{w}ongd f{~vfbwokd* Efinwduobojn y fd{ojn* 71U*

) Fj kd}wf w}nj{pf}{nb {fbfkkodjf vjn òm}n" fj`~vfbn y jdwf bn go{qd{okoj qf}o`}okn gf bd{

jkbfd{* F{ qd{ombf ~vf nbhvjd{ gf fbbd{ kd}}f{qdjgnj fj }fnbogng n jkbfd{ gf iodmbn{wd{ d

kbvbn{ {nwbowf{" bdknbo|ngd{ qd} `vf}n gf bn òm}n" qf}d gfjw}d gfb fjgdio{od*

) V{wfg gfmf wfjf} q}f{fjwf kvb f{ fb qnqfb gf bd{ iodmbn{wd{" wnjwd gv}njwf bn eo{wdhjf{o{"

kdid fj bn }fhfjf}nkoj gfb wflogd iv{kvbn}* ]fbnkodjngd{ kdj fb fjgdio{od nqn}fkfj knqobn}f{

{njhvjfd{ {fkkodjngd{ fj go`f}fjwf{ {fjwogd{*

6*Kd}n|j* Efinwduobojn y fd{ojn* >1U*

) Fj vj kd}wf bdjhowvgojnb {fbfkkodjf vjn knqn gf i{kvbd kn}gnkd* Gfjw}d gf kngn knqn" bn{

òm}n{ {f go{qdjfj gf idgd qn}nbfbd fjw}f {" nvj~vf {f mo`v}knj y {f vjfj kdj {v{ pfkojn{*

Ngfi{ gf q}f{fjwn} f{wobnkodjf{ w}nj{pf}{nbf{ ogjwokn{ n bn{ gfb i{kvbd f{w}ongd

f{~vfbwokd" bn{ òm}n{ kn}gnkn{ fueomfj vjn{ mnjgn{ d{kv}n{ w}nj{pf}{nbf{" ivked i{

q}djvjkongn{ ~vf bn{ njwf}od}f{" ~vf {dj" fj }fnbogng" kdiqbfld{ gf vjoj gfjdiojngd{ go{kd{

ojwf}knbn}f{*

) Wfjhn q}f{fjwf ~vf fj f{wf wflogd" kngn kbvbn kdjwofjf vj {dbd jkbfd" n pfkf{ gd{"

bdknbo|ngd fj bn }fhoj kfjw}nb*












4/8


BOK* FJ MODBDHON

6* Kd}n|j* Efinwduobojn y fd{ojn* 71U*

) Qvfgf nq}fkon} i{ kbn}nifjwf fb qnw}j gf f{wobnkodjf{ w}nj{pf}{nbf{ gf kngn òm}n" fj f{wf

nvifjwd gfb kd}wf bdjhowvgojnb gf i{kvbd kn}gnkd*

) Ogfjwoò~vf bn{ mnjgn{ N f O" y jdwf kid gf{nqn}fkfj fj bn }fhoj ngynkfjwf n bd{ qdbd{

jvkbfn}f{*

) W}nwf wnimoj gf mv{kn} bn{ bjfn{ \* Qd} bwoid" }fkdjd|kn fb fjgdio{od*

0* Kd}n|j* Efinwduobojn y fd{ojn* >1 U y 71U*

Jdwf fj f{wf kd}wf w}nj{pf}{nb gf i{kvbd kn}gnkd bn `d}in qdbohdjnb o}}fhvbn} gf bn{ òm}n{* N

nbhvjn{ jd {f bf{ qvfgf nq}fkon} fb jkbfd* ) Ogfjwoò~vf fb fjgdio{od y bd{ knqobn}f{

{njhvjfd{*

Qd} ~v }n|j fj nbhvjn{ kbvbn{ jd f{ qd{ombf nq}fkon} fb jkbfd4TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

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5/8


BOK* FJ MODBDHON

8* Ojwf{wojd gfbhngd* Efinwduobojn y fd{ojn* >1 U y 71U*

) [fbfkkodjf vjn knqn gf òm}n{ iv{kvbn}f{ bo{n{ fj kd}wf bdjhowvgojnb*

) Gfjw}d gf bn knqn {fbfkkodjngn" dm{f}pf bn d}ofjwnkoj qn}nbfbn gf bn{ kbvbn{* Kngn kbvbn

kdjwofjf vj {dbd jkbfd kfjw}nb kvyd kdjwd}jd gfqfjgf gfb f{wngd kdjw}kwob gf bn òm}n< nev{ngn

fj f{wngd gf }fqd{d d fj `d}in gf -gf{wd}jobbngd}- fj f{wngd kdjw}ngd*

5* Ojwf{wojd gfbhngd* Efinwduobojn y fd{ojn* >1 U y 71U*

Fj f{wf kd}wf w}nj{pf}{nb gf i{kvbd bo{d {f qvfgfj nq}fkon} bn `d}in qdbohdjnb y fb go`f}fjwf

goifw}d gf bn{ òm}n{ iv{kvbn}f{* Fj nbhvjn{ nqn}fkf fb jkbfd" fj dw}n{ jd f{ fpogfjwf*

) ]fkdjd|kn nb}fgfgd} gf kngn knqn iv{kvbn} fb wflogd kdjfkwopd q}f{fjwf y bd{ òm}dmbn{wd{

n{dkongd{*












6/8


BOK* FJ MODBDHON

?* N}wf}on iv{kvbn}* Efinwduobojn y fd{ojn* >1u y71u*

Fb i{kvbd bo{d {f go{qdjf fj `d}in gf vjn knqn ko}kvbn} kdjwojvn nb}fgfgd} gf bn bv| gfb pn{d*

Fj }n|j gf f{wn go{qd{okoj" y gfb {fjwogd w}nj{pf}{nb gfb kd}wf" qvfgfj nq}fkon}{f bn{ òm}n{ fj

wdgn {v bdjhowvg fj `d}in gf njobbd{ go{qvf{wd{ kdjkjw}oknifjwf fj }fbnkoj kdj bn bv| gfb pn{d

{njhvjfd* ) Ogfjwoò~vf vjn òm}n iv{kvbn} bo{n" y }fkdjd|kn {v jkbfd kfjw}nb y {v kowdqbn{in

gmobifjwf nkogòbd*

NKWOPOGNGF[ GF Q]D@VJGO\NKODJ

>* Kdj{vbwn {v bom}d hvn y kdiqbfwn fb {ohvofjwf kvng}d*

Kbvbn{iodfqowfbobnf{

Kbvbn{iv{kvbn} bo{n

Kbvbn{iv{kvbn}f{w}ongn

f{~vfbwokn

Kbvbn{iv{kvbn}f{w}ongnkn}gonkn

Bdknbo|nkoj

@d}in gf bnkbvbn

@d}in yqd{okoj gfbjkbfd

Q}f{fjkon gff{w}onkodjf{







7/8


BOK* FJ MODBDHON

=* Fj bn {ohvofjwf iok}d`dwdh}n`n {fnbn bn mnjgn N" bn mnjgn O" bn mnjgn \" bn bjfn E y bnbjfn I*

Fuqbokn bd {ohvofjwf

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