Asosiy tushunchalarCore concepts
Workout
Mashgʻulot, mashq. Bitta sport mashgʻuloti.A training session.
Warm up
Isinish. Mashgʻulotdan oldin tana qizdiruvchi yengil mashqlar.Light exercises to prepare the body before training.
Cool down / Stretch
Sovutish va choʻzilish. Mashqdan keyingi yengil harakat.Post-workout light movement and stretching.
Set
Yondosh — bitta mashqning bir necha takrordan iborat bitta toʻplami.A group of consecutive repetitions of one exercise.
Rep / Reps (Repetitions)
Takror — mashqning bir marta toʻliq bajarilishi (masalan: 1 ta bukilish).One full execution of a movement.
Rest
Dam olish (yondoshlar orasidagi tanaffus).Break time between sets.
Tempo
Tezlik / sur’at. Mashq bajarilish ritmi.Rhythm at which the exercise is performed.
Form / Technique
Texnika — mashqni toʻgʻri bajarish usuli.Correct way to perform the exercise.
Range of motion (ROM)
Harakat doirasi — mashq qancha keng amplitudada bajarilishi.How wide the movement is performed.
Failure
Mushak charchovi — endi bitta takror ham qila olmaslik holati.The point where you cannot perform another rep.
Superset
Superset — dam olmasdan ketma-ket bajariladigan 2 ta mashq.Two exercises performed back-to-back without rest.
Powerbuilding
Powerbuilding — kuch (powerlifting) va mushak hajmi (bodybuilding) uslublarini birlashtirgan dastur.A mix of powerlifting and bodybuilding training.
Pro program
Pro dastur — kursning kengaytirilgan, professional darajadagi versiyasi.The extended, advanced version of the course.
Tana qismlari va mushaklarBody parts & muscles
ABS (Abdominals)
Press — qorin mushaklari.Stomach muscles.
Core
Tana yadrosi — qorin, bel, pelvis atrofidagi mushaklar guruhi.Muscles around the trunk: abs, lower back, hips.
Chest (Pectorals)
Koʻkrak mushaklari.Pectoral muscles.
Back / Lats
Yelka orqasidan beligacha — orqa va keng orqa mushaklari.Back and latissimus dorsi muscles.
Shoulders (Deltoids)
Yelka mushaklari (deltalar).Deltoid muscles of the shoulder.
Biceps
Bitseps — qoʻlning oldingi mushagi.Front upper-arm muscle.
Triceps
Tritseps — qoʻlning orqa mushagi.Back upper-arm muscle.
Forearms
Bilak mushaklari.Lower-arm muscles.
Quads (Quadriceps)
Sonning oldingi mushagi (kvadrtseps).Front thigh muscles.
Hamstrings
Sonning orqa mushaklari.Back of the thigh.
Glutes
Dumba mushaklari.Buttock muscles.
Calves
Boldir mushaklari.Lower-leg muscles.
Traps (Trapezius)
Trapetsiya — boʻyin va yelka orasidagi mushak.Upper back/shoulder muscle.
Asosiy mashqlarMain exercises
Squat
Choʻkkalab oʻtirish (skvat). Oyoq mashqi.Squat down and stand — primary leg exercise.
Deadlift
Stanovaya tyaga — yerdan og‘irlikni koʻtarish. Orqa, dumba, sonni ishlatadi.Lifting weight from the floor — back, glutes, hamstrings.
Bench press
Yotgan holda shtangani koʻtarish — koʻkrak mashqi.Lying barbell push for the chest.
Leg press
Trenajyorda oyoq bilan og‘irlikni itarib chiqarish.Pushing weight with legs on a machine.
Pull up / Chin up
Tortilish — turnikda tanani yuqoriga tortish.Pulling body up on a bar.
Push up
Bukilish (otjimaniya) — yerdan itarib chiqish.Push-up from the floor.
Lunge
Vipad — bir oyoqni oldinga qadam tashlab choʻkkalash.Stepping forward into a one-legged squat.
Plank
Planka — tirsak va oyoq uchida tananing toʻgʻri ushlanishi.Holding body straight on elbows and toes.
Crunch
Press uchun yotgan holda tananing yuqori qismini koʻtarish.Lying ab curl.
Row
Tyaga — og‘irlikni oʻzga tomon tortish. Orqa mashqi.Pulling weight toward the body — back exercise.
Curl
Bitseps uchun qoʻlni bukish.Bending the arm for biceps.
Extension
Yozilish — bukilgan boʻgʻimni toʻgʻrilash (masalan, tritseps uchun).Straightening a bent joint, e.g., for triceps.
Dip
Brusyada bukilish — koʻkrak/tritseps mashqi.Parallel bar push-up for chest/triceps.
Burpee
Burpi — choʻkkalash + planka + sakrash birikmasi.Squat + plank + jump combo.
JihozlarEquipment
Barbell
Shtanga (uzun temir tayoq + diskli og‘irliklar).Long bar with weight plates.
Dumbbell
Gantel.Hand-held weight.
Kettlebell
Girya — tutqichli choʻyan ogʻirlik.Cast-iron weight with a handle.
Resistance band
Rezina kuch tasmasi.Stretchy band for resistance.
Cable / Pulley
Bloklar — trenajyordagi arqonli mexanizm.Pulley/cable machine.
Bench
Trenajyor skameykasi.Workout bench.
Rack
Shtangani qoʻyish uchun temir ramka.Frame to hold the barbell.
Ovqatlanish (Nutrition)Nutrition
Calories (kcal)
Kaloriya — ovqatdagi energiya oʻlchovi.Energy content of food.
Protein
Oqsil — mushak quruvchi modda (goʻsht, tuxum, baliq, sut).Muscle-building macronutrient (meat, eggs, fish, dairy).
Fats
Yog‘lar — energiya manbai (yong‘oq, moy, baliq).Energy source (nuts, oils, fish).
Carbohydrates (Carbs)
Uglevodlar — asosiy energiya manbai (guruch, non, makaron).Main energy source (rice, bread, pasta).
Macros (Macronutrients)
Makronutrientlar — oqsil, yog‘ va uglevodlar.Protein, fats and carbs.
Bulk / Gain muscle mass
Vazn (mushak) ortirish davri.Phase of gaining muscle weight.
Cut / Slimming / Shredding
Vazn (yog‘) kamaytirish davri.Phase of losing fat.
Stage 1/2/3/4
Bosqich — vazn kamaytirishning ketma-ket bosqichlari.Sequential stages of cutting.
Vegan
Vegan — hayvon mahsulotlari (go‘sht, sut, tuxum)ni iste’mol qilmaslik.No animal products (no meat, dairy, eggs).
Meal plan
Ovqatlanish rejasi.Daily eating schedule.
Dasturning tuzilishiProgram structure
Day
Kun (mashgʻulot kuni).Day (training day).
Gym Pro
Zal Pro — sport zalida bajariladigan dastur.Program for the gym.
Home Pro
Uy Pro — uyda bajariladigan dastur.Program for home training.
Food Pro / Nutrition
Ovqatlanish dasturi.Nutrition program.