1、Raspberry Pi のインストールと初期設定(起動準備)

スポンサーリンク

準備物

Raspberry pi本体にモニターやマウスなどの周辺機器を接続してのセットアップ方法を紹介します。(Windows環境向け)

  • PC
     microSDカードにOSのデータを書き込むのに必要
  • microSDカード
     16GB以上が推奨
  • Raspberry pi 4
     現在8Gと4Gモデルがあるが4Gの安い方でも十分使える。
  • USB電源アダプタ
     3.0A出力対応のもの
  • キーボード&マウス
     USB接続のもの安いのでOK、無線は相性があるのでお勧めしない
  • HDMIモニタ
     テレビでもOK、専用の7インチモニタがオススメ。

↓筆写オススメ品

 

Raspberry Pi ImagerでmicroSDカードヘOSの書き込み

Raspberry Pi Imagerのダウンロード&インストール

Raspberry pi公式サイトから「Raspberry Pi Imager」をダウンロード&シンストール
筆写はWindows環境なので今回は「download for Windows」からダウンロード

起動をするとこんな画面
ボタンは左からOSの選択 書き込み先のSDカードの指定 書き込み開始です

microSDカードへOSの書き込み

Raspberry Pi OS には何種類かありますが、今回はすべてのアプリケーションが入っているRaspberry Pi OS fullを使用します
(後から手動で必要なソフトをRaspberry Piにインストールするのがめんどくさいので容量を気にしないのであればFullがよい)

OSの選択は一番左の「CHOOSE OS」をクリック

 

OSの一覧の中かの「Raspberry Pi OS (other)」をクリック
※一番上のRaspberry Pi OS (32-bit)は今回は使いません

 

Raspberry Pi OS Full (32-bit)をクリック

 

最初の画面の中央の「SDHC CARD」をクリックして、書き込み先のドライブを選択する。
※ここで普段使いの外付けHDDなどを選択してしまった場合データがすべて消えてしまうので慎重に

 

OSと書き込み先のドライブの設定が終わると一番右側の「WRITE」が押せるようになるのでクリック

「書き込みを開始すると中のデータは消えるけどイイ?」的な事を聞かれるので問題がなければYESをクリック

 

書き込みが終わるまで気長に待つ。 

 

Write Successfulのメッセージが出たら書き込み完了。

コメント

  1. Because of the upward-slanting angle, you emphasize the higher
    a part of your chest, serving to to build higher general definition and power for
    this important and sometimes under-utilized muscle.

    At the head of the push, it’s easy to lock out your elbows and let
    the load rest momentarily in your skeletal construction. Once More,
    you get a miniature “break” between the 2 phases of the
    exercise.
    Stand in a staggered stance for stability and produce your
    arms together in entrance of you at chest degree, crossing them over one another.
    This will help cut back the risk of harm and improve overall
    performance during your cable chest workout routines.
    After completing your workout, ensure to incorporate a settle down interval that
    includes static stretching to help in muscle restoration and suppleness.
    Select a minimal of 5 workout routines from the provided record to create a comprehensive cable chest exercise.
    Start with a mix of upper and lower chest actions such as Cable Standing Squeeze Upper Chest
    Press and Cable Incline Bench Press to target completely different areas of your pectoral muscles.
    Engage your chest muscles with the cable standing fly, a dynamic exercise that targets the pectoral muscles.
    Start by setting the handles at shoulder height
    and grasping them with an overhand grip.
    The decrease sternal fibers of the pecs run horizontally
    from the sternum out towards the arm. So, after
    we do actions that deliver the arm straight throughout our physique in adduction we will preferentially hit this
    main, beefy space of the chest a bit more. This will clearly
    be similar to a regular cable press, but will use one arm at a time.

    By specializing in specific muscle teams and motion patterns,
    these exercises provide further stimuli for muscle development and energy gains.
    Upper chest workouts are essential for growing a well-rounded
    and balanced chest look. Incorporating higher chest workouts into your routine can benefit people of all ability ranges and physique sorts.
    However, it’s important to take sure precautions before integrating
    these exercises into your exercise regimen. Prioritizing safety and listening to your body’s limitations is crucial
    before increasing the weight or resistance in your higher chest exercises.

    Your upper chest muscle tissue are among the
    many most visible muscle tissue in your upper physique,
    and they are used to convey your higher arms ahead and
    upward.
    Whether you’re trying to construct measurement, strength, or endurance, incorporating cable
    workouts into your chest routine can be a game changer. Let’s dive
    into some of the greatest cable exercises that’ll have your chest muscle tissue working more
    durable than ever before. Engage your higher chest muscular tissues
    with the cable standing squeeze press. Stand upright,
    facing away from the machine, and place the pulleys at
    shoulder height. Seize a deal with in each hand and convey
    them collectively in entrance of you, squeezing your chest on the top of
    the movement.
    I’m Avi Silverberg and this is the place where my pals and
    I nerd out about powerlifting technique. On this weblog we share all of the things we want we knew when getting
    began. On a personal degree, I’ve been dedicating myself to the world
    of powerlifting for the past 15 years, having each competed and coached at
    the highest level. Your hands should stay above the underside of your
    chest through the entire press.
    The Assisted chest dip machine is a good way to train decrease chest muscle tissue, and
    it may be particularly useful for those who discover body-weight dips challenging.
    The foundation of any chest exercise must be free weights, but machines can provide distinctive benefits.
    Performing this exercise with cables as a substitute of dumbbells allows
    for constant pressure, which helps construct Higher Chest fibers.
    Mendacity Cable chest Press allows a consumer to perform a flat bench press without needing a spotter.

    As A Substitute of doing a regular bench press with a heavy barbell,
    combine it up and convey the weight bench to the cable machines.
    Lie flat in your back, set the handles to the lowest attainable placement, and let
    your push muscles do the work. This is the superstar, a classic cable chest train supposed to focus on your lower
    chest (pectoralis major).
    The resistance on the cable would be working to pull your arm
    and your complete body in the course of the origin of the cable.

    There are lots of advantages to utilizing cables
    over free weights and body weight. Though it’s
    not as widespread to instantly target it in chest cable workouts, the pectoralis minor may be not directly engaged through workouts that involve shoulder stabilization. One sure-fire method to develop your chest muscles
    and improve your upper body strength is to simply get
    stronger in the bench press. The barbell bench press
    is a basic chest exercise that’s popular in all weight-lifting circles.

    Don’t hesitate to discover extra sources or seek steering from
    a personal coach for additional assist in refining your cable
    chest exercises. In conclusion, the 10 important chest workouts on the cable machine provide a flexible and environment friendly way to build strength and measurement in your chest muscular tissues.

    The strategies supplied are practical and straightforward to implement, making them accessible for people
    in any respect health levels. Improve the weight by including more plates or utilizing a heavier resistance band to challenge your chest muscular tissues.

    Below are seven of the best chest-building variations and alternatives to the barbell bench press.
    If you’re feeling like you’re prepared for a little bit more and even have
    some expertise with cable workouts, the intermediate workout offers a balanced mixture of compound and isolation actions.

    Begin with workouts like the Standing Cable Chest Press and
    Seated Cable Chest Press to focus on your chest
    muscles whereas sustaining stability. Pause briefly, then squeeze your chest muscle tissue to
    bring your arms back collectively over your chest.
    So, when you’re trying to add measurement and definition to your chest, do not overlook the effectiveness of
    cable workouts. The lower chest muscle fibers originate from the anterior layer of
    the rectus sheath and the exterior obliques.
    This is the fascia surrounding our core muscles, which makes
    the decrease chest fibers’ origin slightly totally different than its
    higher and mid counterparts. Assume of these secondary muscular tissues as the little brother – smaller, certain,
    however pulling its weight within the background. This is that beefy, broad muscle
    stretching from the collarbone all the way in which right
    down to the lower sternum, wrapping round to your arm.
    Cables provide constant pressure for the entire exercise, providing an excellent exercise for a totally
    developed chest. It’s simple to overlook about them
    since you’re laying on the ball, however they provide huge amounts
    of stability during our presses, especially
    ones the place your stability is being tested.

    During your warm-up, progressively increase the intensity, ideally together with movements that
    you will use throughout your working units, he added.
    One approach to strategy strength training is to focus on totally different muscle teams (like the chest) on totally different days.
    “By together with a chest day in your workout plan, you’ll be able to work these muscular tissues to exhaustion with out the need to preserve energy and energy for other muscle groups”, Powell said.
    The very definition of a traditional train, push-ups are easy to study and
    could be performed just about wherever with no equipment required.

    Relaxation and restoration are important elements of any exercise
    routine, including cable chest workout routines.
    When you work out, your muscular tissues expertise microscopic tears that need time to heal so as to grow stronger.
    To totally maximize the benefits of cable chest workout routines, it’s important to give attention to progressive overload,
    proper nutrition, and relaxation and restoration. A 
    weak or tight pectoralis minor can lead to poor posture, shoulder impingement, and even injuries.

    Partaking this muscle throughout cable exercises not solely helps you get a chiseled higher physique but
    in addition promotes wholesome motion patterns throughout
    your daily actions. Say goodbye to boredom and howdy to positive aspects with these joint-friendly and adjustable cable workouts for the ultimate pec training routine.

    As you’ve seen above, cable chest workout routines can be a good way to
    not solely add selection into your training sessions, but in addition max out
    muscle development.
    Constructing a powerful, sculpted chest requires more than simply bench presses and push-ups.
    Despite the popularity of free weights, the flexibility of cable machines presents revolutionary
    methods to target your pecs with precision and security.
    The cable crossover is another isolation exercise
    that can do wonders for constructing muscle throughout the complete pectorals.
    It’s a fan favourite among many fitness lovers and for
    a good reason. Via an extended range of movement, it encourages deep pectoral contraction when you cross your wrists over
    one another on the end vary of movement. The crossover action may serve for higher activation of the pectoralis major and the serratus
    anterior, because of the extra humeral abduction. The cable chest press is a
    compound movement that serves as a great different to the standard barbell bench press.

    This is because cable machines present a flat resistance curve, rather than an ascending or descending strength
    curve. So, a cable fly or press shall be equally as exhausting at the high quality
    as it’s within the bottom of the vary, whereas with dumbbells, it
    is hardest in the stretched place. Many lifters use cable
    workout routines to finish their chest workouts with a muscle-ripping
    pump. Moreover, you would use cable workout routines initially of your coaching periods to pre-exhaust your pecs,
    so you don’t need to raise as heavy on compound movements like
    the bench press. Begin your higher chest cable workout routine by
    performing 3 units of Cable Incline Bench Press, aiming for 8-12 reps in each set.

    By performing this exercise on a stability ball, you challenge your core stability as nicely.
    To add selection and challenge your muscle tissue in numerous methods, attempt these
    cable crossover variations. The first attainable problem is when you’re unnecessarily prioritizing the chest.

    Whereas you must positively train the chest, you shouldn’t prepare it when you’re
    alleged to be coaching different exercises. In addition, by
    coaching your chest, you are going to enhance all your lifts that use pushing movements.
    It improves aesthetics, will increase your total energy, and optimizes efficiency.
    The clavicular head is also generally referred to as the higher chest and is the
    smaller of the 2.
    However, utilizing the cables might be the best variation in shoulder safety, so give it a strive
    should you often skip incline presses as a outcome of tight shoulders.

    By bringing the arms from full shoulder flexion down by way of extension, we goal
    the lower portion of the sternal head of the pecs.

    We transfer the bench flat to allow a supine lifting place, more intently mimicking a barbell bench press.
    Specific workout routines will goal the higher fibers,
    some the decrease part, and others the middle
    portion of the muscle. You’ll see how efficient they’re at training the
    chest when you can use the cable machine. One Other is that
    the greater diploma of freedom of movement means there is a threat of injury,
    despite the precise fact that the cable machine is a relatively protected
    piece of equipment. This article will provide
    16 of the best cable chest exercise variations so that you can use
    in your chest program.
    For instance, cable workout routines like cable chest presses and cable flyes target this muscle group—which
    is going to develop power and dimension in the chest.
    Throughout chest cable exercises, your key workout routines are ones that involve pushing or pressing movements, which have interaction the pectoralis major.
    In our article on chest training, we’ve put collectively a workout that not only targets
    your higher chest, but also your middle and lower. Seeing as your higher chest muscles are only a small a part of your entire chest, we
    typically suggest that you simply practice your entire chest during your chest exercises.
    Slim grip push-ups are one of the best body weight exercise for constructing
    your entire upper body, including shoulders, chest,
    and triceps. In a decline chest press, the bench is about to 15 to 30 degrees
    on a decline.
    This will allow you to steadily progress and see enhancements in energy
    and dimension during your cable chest workouts.

    Have Interaction in workouts such as cable standing squeeze higher chest press,
    single arm fly, and impartial grip fly to target totally different areas of your chest whereas permitting for range of movement.
    If there isn’t sufficient drive to push against the resistance, the cable machine
    handles will snap again with the weight. This is why it’s necessary, particularly while
    returning to the starting positions of workouts, to maneuver slowly, with as
    a lot management as attainable. The unilateral cable chest
    press works the pectoralis major (lower to middle) muscular
    tissues of your chest. Under are the 5 steps to follow when performing the unilateral cable chest press train.
    The angle of the cable overhead press can help recruit
    new muscle fiber that’s not engaged much with different kinds of shoulder presses as a outcome of the pressure is
    flattening behind you. The cable offers constant resistance and helps the decrease and
    inner chest muscle tissue develop. These machines allow for a
    wide range of motion and a seamless adjustment of resistance levels.
    You don’t have to do each single considered one of these workout
    routines in a single lengthy decrease chest workout.
    Just decide a couple primarily based on what gear you have obtainable
    to you and add them into your regular chest day
    workout.
    This places extra strain in your pectoral muscle tissue in comparability with a regular bench press however will lead to greater positive aspects.

    Yes, a cable machine offers fixed pressure all through the workout
    routines, which is in a position to assist you to to construct lean muscle more
    quickly. That’s why some of the best chest exercises are carried out
    utilizing cables. This exercise is not about vertical motion, and it’s
    essential to only press ahead.
    The pectoralis major is the bigger and more superficial of the two chest muscles—when you assume “chest workout” you’re most likely imagining this muscle.

    For whole triceps development, you have to work the muscle
    from all angles with fixed pressure and progressive overload.
    Cable machines allow you to do all three higher than another sort of kit.

    For instance, Face Pulls are a type of cable pull exercise that effectively targets
    the rear deltoids, that are crucial for shoulder well being and stability.

    They provide constant application of tension throughout the movement, which can lead to increased muscle activation compared to free weights.

    When you’re performing the concentric part, concentrate on engaging the shoulder muscle tissue, ensuring they’re doing
    the heavy lifting (literally). The versatility of cable stations is certainly one
    of my favourite things about them, allowing you to
    work your shoulders from various angles and with a full vary of movement.

    A lighter load helps you preserve proper type
    and really target these shoulder muscles with out letting
    different muscle teams take over. There are lots of cable shoulder
    actions to select from, however listed beneath are my top picks for shoulder cable exercises.

    With only a pair of dumbbells, you can make your
    chest space broader and more developed. The
    reverse grip dumbbell press is carried out by lying on a
    flat bench holding dumbbells over your chest with an underhand/ reverse grip.
    If you’re in search of an easy internal chest dumbbell train to
    add to your routine, a dumbbell squeeze press is a great staple workout
    to get you began. The dumbbell bench Press adds
    the extra range of motion on the prime for a complete Chest development.
    Furthermore, Dumbbells demand higher coordination, forcing the stabilizing
    muscular tissues to assist as nicely. The benefit of utilizing dumbbells for
    chest exercises is that they’ll work on each side of the chest individually, which helps to fix muscle imbalances.

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