Ukuphakamisa dumbbells emacaleni - ukusetyenziswa ilungileyo le deltoids

Ukuze usebenzise le amagxa , kukho imisebenzi eziliqela ezisisiseko. Lo matshini ezahlukeneyo kunye dumbbells ibambelele kunye barbells, ephakamisa dumbbells ngokusebenzisa amaqela ithambeka imile. Nganye ukusebenzisa ngempumelelo kwaye zingasetyenziswa ngokwahlukeneyo aphinde superseries.

imisebenzi esisiseko

Enye imisebenzi esisiseko ngenxa yokwanda zamagxa - a cinezela Iijaji dumbbells. Indawo yokuqala inokuba nomahluko, bobabini esimiyo ehleli phezu kwesitulo. Indlela yokuqala kufuneka kusoloko dumbbells ezincinane ebushushwini ukulungiselela ubunzima yokusebenza engundoqo ukusebenza izihlunu, nemisipha namalungu.

Technique umthambo dumbbell imele intshukumo phezulu. Kwindawo yokuqala i dumbbells ezihleli kumalungu zamagxa, izandla ijoliswe esipilini. Kwi siphefumla, onokolula iingalo zakho ekupheleni indawo brush phezu emagxeni. Oku akuthinteli ngokuqukwa kumsebenzi welungu ingqiniba.

Bena press kunye Nge iyafana kunye dumbbells. Apha kuyimfuneko ukulawula iingalo kunye ndingabagungxuli phambili.

Ukuphakamisa dumbbells emacaleni

Le mithambo oluqhelekilyo esihlunwini deltoid ku ejimini. Kuye kwenziwa dumbbell encinane, kodwa kukho inani elikhulu ukuphindaphinda. Apha ukusebenza ubuchule ebalulekileyo kunye nolawulo sesindululo kulo msebenzi.

Izihlunu ababandakanyekayo kulo msebenzi - oku ogudle (ngaphambili kunye nemiqadi medium). dumbbells Ukuphakamisa phezulu nge emacaleni ziquka umsebenzi trapezius kwezihlunu.

Body isikhundla ekuqaleni ukuzilolonga kunokuba zombini esimiyo ehleli, emva ngqo, dumbbells ezandleni.

Technique: uwukhuphe kwenza ephakamisa dumbbells emacaleni ukuze athwale amalungu. Ngomhla Tsalani ubuyele ngokucotha.

Izindululo ekuqhubeni

Musa ukuvumela ukulungisa epheleleyo izandla kulo msebenzi, ugcine iingalo ibheke kancinci. Ukusebenzisa kwelona Imicu izihlunu kwemisipha deltoid, xa kuyimfuneko isandla yokuba kubekwe phezulu iminwe kancinane. Esi sikhundla izandla kwaye zinika umthwalo efanayo kwi nomqadi phambi ogudle kwaye phakathi.

Ngokuba ukuba kutshintshwe inkqubo yoqeqesho, ungatshintsha indawo ngesandla kwaye uyisebenzise i ubhontsi-up. Kulo mzekelo, umthwalo asuswa kwi umqadi olwandle ngaphambili.

Ukuphakamisa dumbbells emacaleni - hayi umthambo ilula. Kuyo yonke intshukumo kuyimfuneko ukulawula indawo ye ngasemva (kufuneka zibe mpuluswa), isifuba kunye namagxa (ayinakolulwa kwaye kuvezwe). Kuphephe phakamisa iintsimbi ngesandla ngaphezu emagxeni, nangona olu khetho ukuba, ukuba ufuna ukufaka emsebenzini trapezoid.

Isikhokelo intshukumo iya kuba ubuninzi - ukunyuka ukuya wamagxa, bemthoba ukuya kwindawo apho umsipha nangoku ukusebenza kwaye khaphu-. Yenza lo msebenzi ukuya imvakalelo elivuthayo esihlunwini.

Iliso imeko welungu engqinibeni, intshukumo iqala kunye naye. Brush kulandela emva kwaye kwindawo yokugcina ngezantsi engqinibeni.

Qeqesha delts bakhulise

Ukuphakamisa dumbbells emacaleni kwi ithambeka ikwinko- umqadi ngasemva ogudle kunye neemvumi. Imithambo iya kwenziwa ukususela kwindawo yokuqala emi okanye uhleli. Xa imile njengotyekelo umsebenzi kwakhona izihlunu emqolo. Ekuqaleni, lo msebenzi ehleli imila- ekwanti ngakumbi. Oku kunzima kakhulu kwaye ifuna xi ubuninzi phakathi nokusebenza kwayo.

ndlela yokusebenza

Emi ithambeka, oqo-, nikhuphe ukwenza ephakamisa dumbbells ukuya kwinqanaba indlebe. Ngomhla Tsalani kancinci kuthoba phantsi izandla zakho. Technique iyafana Kumsebenzi ongaphambili kwaye lwenziwa ngendlela efanayo, kodwa emi ethambekeni. Oobhontsi esilithundezela emgangathweni, iminwe ingako esilingini, ukuze kupheliswe isindululo ingqiniba yakhe.