Uqheliso phezu delts angasemva. Ibambelele kwi ogudle diff

ngamagxa ebanzi kubaluleke kakhulu ukuba wonke nenye ofuna ukuba uphuhliso oxandileyo evumelanayo umzimba. nehlombe ukwakhiwa "nezahlulo" imisipha enye kuphela - le deltoid kunye nomlenze ngasemva ogudle ukhandwa le trapezius. Emva koko, siya uchaze ngakumbi malunga iinkalo zoqeqesho, ngokunjalo malunga imithambo okuhle umhlana egxalabeni nkanyamba.

Oonobangela ukuzilolonga igxalaba esebenzayo

Uninzi bodybuilders bahlawula ukuqeqesha eli qela imisipha na ingqalelo kakhulu, ekubeni isifundo sabo ivumela ukuba ukugxininisa le izo- kunye esineendidi, wenze izandla abangaboni omkhulu, wazikrazula nobugcisa. Le nto nje yamajoni deltoids uloliwe ngokupheleleyo bonke abadlali abanqwenela ukuba bazuze iziphumo ezisemagqabini kulo mdlalo. Isizathu sesibini sibalulekileyo imfuneko mfundo inqanaba eliphezulu lwamagxa joint esibuhlungu, ngokuba obandakanyeka kwinani elikhulu ukuzilolonga ezahlukeneyo. uqeqesho igxalaba olunzulu nga kakhulu ukomeleza nemisipha, ukukhusela, ngaloo ndlela, deltoid ukulimala kakhulu.

uqeqesho iimpawu

Ngokufuthi, amagxa kunzima ukumpompa. Kutheni le nto isenzeka? Isibakala sokuba deltoid kunokuba nzima indlela. It has 3 izihlunu bundle: ngaphambili, phakathi nangesemva. Akukho nzima ukucinga ukuba akukho msebenzi onjalo, neliya kuthi ngokufanayo ukulayisha zonke intloko. Kungenxa yoko le nto umgangatho yoqeqesho kufuneka iquke amagxa intshukumo ezahlukeneyo, nto leyo eya ngqo onke amasebe deltoid. Kufuneka kuqatshelwe ukuba nawuphi na umthambo, kubalulekile ukuba indawo efanele umzimba. Kakade ke, ngenxa iziphumo ezingcono, kufuneka enze imisebenzi zombini esisiseko kunye bodwa. Beginners ngokwaneleyo ukwenza imithambo-2 ukuzilolonga nganye, eliphezulu kakhulu - 3 nangaphezulu. Inani leeseti - 3-4 8-12 nabathengisi evenkileni.

imisebenzi esisiseko

Njengoko kukhankanyiwe, izihlunu ngamagxa kakhulu choosy ngokwemiqathango hypertrophy nokuphucula ukusebenza ngamandla. Simiso, ukuba umgangatho yokufunda zayo abaqalayo ezintathu imithambo ngokwaneleyo sisiseko eli qela imisipha:

• press Military.
• Bena dumbbell / Nge kuhlala / ukuma.
• Kwibhentshi Arnold.

Ezi ubuchule ngokufanelekileyo zithathwa ukuba ibe ngcono kuba isifundo deltoid, yaye ngenxa yoko bayakwazi ngokukhawuleza kangangoko kunokwenzeka ukwandisa iireyithi amandla kunye mali izihlunu.

Emva koko, siya ukuchaza ngokweenkcukacha okungakumbi ngoko ubonisa ngasemva ogudle kwenziwa ngcono ukuba nkulu uphuhliso lwabo.

imifuniselo yezenzululwazi abathandwayo

izazinzulu Norwegian emva imifuniselo ezininzi bagqiba ukuba iimbaleki ukuba oomatshini ngcono ehleli kunokuba bemi. Nzima wayemi Iijaji dumbbells. Kunjalo, kuba le mithambo (kwibhentshi cofa emi) yavusa kakhulu ekukhuleni deltoid. Kubalulekile ukuphawula ukuba ukwanda intle imveliso umqadi phambi kwamagxa. cinezela kwesitulo Dumbbell, nto, nto kakhulu inxaxheba kumsebenzi entloko phambi ngaphezu cinezela nje bar ngakumbi, kodwa oluphakathi zithwele emva malunga (kwinqanaba eliphakathi) elifanayo. Ekugqibeleni, ehleli phezu kwesitulo cinezela 30% intloko diff achaphazelekayo ngaphantsi nokuma efanayo.

imithambo bodwa on delts angasemva

Ku nga ha va imfihlelo ukuba ukuze kuphunyezwe uncedo eliphezulu kwaye ubuhle kufuneka enze iintshukumo bodwa. Qaphela kwakhona ukuba le mithambo ezininzi ezingundoqo enzima nemithwalo medial, kwaye ke ngoko akukho mfuneko nezokubaza ingqwalasela. Kodwa nantsi umqadi umva phantse lonke lisasalele emva, nto leyo esisizathu sokuba ukusetyenziswa umthambo ekujoliswe nto ibaluleke kakhulu. Yangasemva Delta, iifoto apho ubona ngezantsi, "uthanda" okuwisa imithambo, apho siza kukuxelela kanye ngoku iinkcukacha ezingaphezulu. Kakade ke, lo mahi nazo luncedo, kodwa uhlalutyo olubanzi kwesi sihloko uya kufumana ekupheleni kweli nqaku.

Azifihlwanga zikhwelwe kuyi zalixhola-ubuhle

Indlela ukwakha delts bakhulise? Kakade ke, imfuneko ukubamba zokuqeqesha ukukhulisa ubunzima rhoqo. Enye ukuzilolonga okuhle intambo ngomva ophezu intshukumo, leyo ayinqwenelayo ukwenza yonke Amazing single. Ngaphandle emva entle entloko, le intshukumo kuchaphazela umsebenzi uninzi izihlunu emqolo. Ekugqibeleni, lo msebenzi uza kukuvumela ukuba ukomeleza izihlunu rotator cuff, amandla nomlenze ochaphazela ngqo uzinzo kwegxalaba ukuya umthamo umthwalo ethile. ukusebenza ibukeka izixhobo ngolu hlobo lulandelayo:

• Okokuqala alungise imeko iingalo, kwakunye ukuphakama nesitulo lo mshini. Into engcono ibingaba imeko apho ububanzi phakathi iingalo lilingana nobubanzi kwamagxa. Kubalulekile ukuba izandla zakho eyayingqalene emgangathweni. Amabele icinezelwe ngokuqinileyo ngokuchasene back seat, emva nentwana flex esinqeni, uze ugcine izandla zakho ayinakolulwa ngokupheleleyo, ephethe kumqheba ukubambelela cala.
• Ngaphezu koko, siya ndityale ngesiphatho encinane, kangangokuba umthwalo waqalisa bavuke kokuba.
• Ukwenza umoya kunye nokubamba umoya wakhe ngethuba abahluza ubuninzi ngemiqadi angasemva kunye komhlana, belahla ingalo kangangoko kunokwenzeka emva.
• Phezulu yombutho, xa izandla zethu zityalwa wabeka umva, ukwenza umise emfutshane, nokuba intloko ngepali ngakumbi umva. Koko uwukhuphe uze ubuyele sikhundla iqala.
• Xa afikelele kumanqanaba asezantsi, senza umise nangoko uze uqhubeke ukuya uphindaphindo elilandelayo.

dumbbells Yolula elele esiswini sakhe

Siyaqhubeka ukuthetha ngento ubonisa ngasemva ogudle ezizezona zichanekileyo. Technique inyathelo elilandelayo ulibone ngezantsi:

• Lala kwisitulo kuyi zombilini.
• Thatha dumbbells.
• On the Tsalani uphakamise dumbbells ukuya kwinqanaba esifubeni. Ingqiniba zizala ngeenxa zonke, bababambe bent kwi-engile degrees 90 Emphezulwini intshukumo.
• Kwi siphefumla, imenyu phantsi dumbbells. Phinda lo msebenzi izihlandlo eziliqela.

Le ibambelele kwi ogudle angasemva kufuneka khona kwezi nkqubo zoqeqesho.

Ukufuya dumbbells emacaleni kwi ithambeka

Last kuluhlu umthambo lwethu ukuba nempembelelo entle lokufundiswa ngasemva imila-. Technique kwezi zilandelayo:

• Thatha kunzima dumbbell ngaphambili.
• Ndayame phambili kunjalo, ukuba umntla eyayingqalene emgangathweni. Gcina umva yakho tyaba, enhle kancinane kwalapho empontshwa.
• Izandla ngokuqinileyo ukulungisa engqinibeni, ekufuneka kuhlala ngqo de kube sekupheleni ndlela. Ekuqaleni uyakwazi libagobe kancinci, ukuze kube lula inkqubo yayo.
• Wonke iinyanda bakhulise kunye trapezoidal ngobunono ukutyhala phezu emacaleni dumbbell, ngoko wazama ukukhulisa kuzo phezulu kangangoko kunokwenzeka.
• Izandla uhambise kuphela nkqo ugqithayo kuwo kwamagxa.
• Phezulu ukugcina iingalo inqanaba eliphezulu ephezulwana ngasemva.
• Ngobunono ukwehlisa dumbbells ukuya kwindawo yokuqala, ukuba enze unqumamo emfutshane, ukuze baqale ukwenza ukuphindaphinda elandelayo.

uqeqesho deltoid

Akwenzeki ukuba ubhale inkqubo jikelele kubo bonke, kodwa Ezi ngcebiso zilandelayo ziza kukunceda ulufikelele impumelelo.

Uqeqesho №1 complex

1. Ukuphakamisa iingalo kunye dumbbells ehleli emacaleni - 3 x 10.
2. Link isilevu - 3 X 12.
3. Kwisitulo ngenxa intloko lo mshini Smith - 2 x 8.

Uqeqesho №2 complex

1. Link intonga isilevu - 3 X 10.
2. Bena Arnold - 3 x 8.
3. Mahy - 2 x 12.

Uqeqesho №3 complex

1. Bena dumbbell emi - 3 x 8.
2. Ukuphakamisa iingalo kunye dumbbells zisemacaleni ehleli afihle. kwibhentshi - 3 X 10.
3. Link dumbbell isilevu - 2 x 12.

Indlela ukwakha delts bakhulise? Kuba kangangoko, uqeqesho zinokudityaniswa kunye nemithambo ukuba imilenze okanye umva. Musa ukulibala malunga nexesha kunye ukutya ekunene.

Ekuzo nxamnye kwesimo

Xa athu singakwazi ngokulula kunokwenzakalisa deltoid, njengoko kufuneka libe nesakhiwo ethile kakhulu. Ngaba ubusazi ukuba izihlunu zamagxa ukwenza imisebenzi enzima, kuquka umsebenzi imisebenzi emininzi nakumphezulu lomzimba. imila- umqadi diff, imithambo kuphuhliso esiye ezichazwe ngasentla, kakhulu lula owenzakeleyo. Kunjalo uqeqesho eli qela izihlunu kubaluleke kakhulu ukuba zombini abaqalayo kunye neengcali. Khumbula kwakhona ukuba ogudle ongasemva okukwiqondo omnye okanye enye inxaxheba kunye nokugalela esifubeni kwaye umva.

Ngoko ke saliphosa okanye mahi? Kakade ke, lo wokuqala. Into yokuba imoto ikunikeza ukunyuka fast mass kwezihlunu kunye nokusebenza amandla, ngokuchaseneyo kukutshintshatshintsha, leyo ezikhethiweyo - 'Ukuxinana' izihlunu, ngokunjalo ukuzoba gidi. Unako kwakhona ngokukhawuleza inkqubela ngokwaneleyo ukulayisha iintonga, kodwa abayi kuba nako ukuthatha ubunzima ngakumbi xa imithambo zisale. Ekugqibeleni, lo wokugqibela kwi ukuhlukunyezwa nakancinane ubuchule kunokukhokelela kukwenzakala, nto leyo ngokuqinisekileyo uza kwenzeka xa zokutsalwa kwimithwalo. Ngoko kutheni na mahi konke konke? Yinto elula: avumela "zapampit" imila- ezininzi umqadi ube mnye, ngokunjalo ukuze kuphuhle.

Ekuphetheni

Delta i izihlunu entle intekenteke, leyo ilula kakhulu umonakalo. delts angasemva akholisa barhuqe emva kuphuhliso, ekubeni kwiimeko ezininzi ayiqondakali zilayishwe umthambo othile, ngokwahlukileyo ukuya medial kunye cipande iintloko. Siye akuchaze imithambo kakhulu ukuya ngasemva ogudle, kwakunye nenani ngempumelelo yaye kwangaxeshanye iinkqubo elula kakhulu ukuba uqinisekile ukuba womelele kwaye omkhulu ngakumbi. luck Good ekuqeqesheni!