Delta - imisipha, efuna uqeqesho olulodwa

Eyona olubonakalayo umsebenzi osemqoka yembaleki zinamandla emagxeni, nqwelo nxamnye nemvelaphi elimxinwa abhinqe. ububanzi Gxalaba wagqiba ifomu skeleton ukuba ichazwe zemfuza. Yintoni omele uyenze ukuba wazalwa ngaphandle amathamsanqa kunye kobubanzi asemzimbeni? Kukho isisombululo - ukuphuhlisa Delta.

Delta - izihlunu ebekwe phezu komhlaba emagxeni kwaye zimile unxantathu, okanye ileta "ogudle" ngesiGrike, kutheni, baza igama layo. Eli qela izihlunu ababandakanyekayo esandleni phambili umva, ephakamisa ukuba kwicala kunye phezulu. somfula kuphuhliswa-Well kubanika imbonakalo emagxeni ezibanzi ubanike imilo elihle elikroliweyo, kodwa ukuqinisa nemisipha kwaye uzinzise amalungu zamagxa, nto abanxibe impahla eza uxinzelelo olukhulu, ngokufuthi onokonzakalisa.

Nangona ogudle, izihlunu basabela kakuhle noxinzelelo, uqeqesho lwabo uthathwa ukuba kube nzima yaye elide. Isibakala sokuba esihlunwini deltoid ibandakanya imiqadi ezintathu (ngaphambili, embindini, emva), kufuneka ngamnye apho umthwalo ngokupheleleyo, kodwa umthambo ukuba neempembelelo zonke iindawo, ayikho. Ngokuqhelekileyo, iimbaleki, iifeni washiya imiqadi angasemva nedotrenirovannymi nemithambo abo deltoids kwiteknoloji entsonkothileyo, kwaye non-iingcali badla abacudise, Wohlwaya ookumkani. Ukongeza, ngokuchaseneyo phambili nalawo aphakathi, emva intloko phantse zilayishwe ngexesha lokufundiswa namanye amaqela kwezihlunu.

Qala uqeqesho, kufuneka wazi ukuba ogudle - imisipha, inkoliso imithambo apho kubuhlungu, ngoko akukho efudumeleyo-up akwanelanga. Kubalulekile ukuba esweni ngokusondeleyo ukusebenza ubuchule, ukuthintela ukwenzakala egxalabeni. Umele uba ukuze zinqande umva iingozi weightlifting nebhanti. Kufuneka athi xa zokumpompa izihlunu ogudle pectoral inxaxheba emsebenzini, yaye, koko, uphando esifubeni usebenzisa kunye deltoid. Oku kuthetha ukuba kufuneka ukuba ucwangcise kakuhle izifundo, ukuba overtrain izihlunu ezithile.

Delta - imisipha, apho kucetyiswa ukuba yokumpompa kabini ngeveki, beman nezakhiwo ezahlukeneyo. Elinye - uqeqesho amandla, enye - ubunzima ukukhanya, kodwa ke inani elikhulu kophindo kunye neendlela. Kuyimfuneko ukutshintsha ngamaxesha iindidi beemvavanyo kunye nolandelelwano lokubulawa kwabo. Iingcali ezininzi baqeqeshiwe imiqadi ngamnye kunye izihlunu esifubeni. Kukhethwa ukuba uqale uqeqesho kunye nemithambo ngenxa esifubeni, uze udlulele ukuya imila- wotha.

Kukho ulawulo yakudala, leyo ithi ukuba uqeqesho olwandle iqala imisebenzi emininzi esimbaxa ebandakanya umsebenzi zezihlunu ezininzi, kwaye igcina - nje apho izihlunu inxaxheba incinane. Oku kungenxa yokuba i kwimbaleki ekhululekile kwaye akwazi ukuba basebenze nangakumbi kunye nomthwalo ngelo enye ngexesha a lot of izihlunu. Ngoko ke, lokufundiswa ogudle ukuqala imisebenzi esisiseko, entanjeni usambathisa.

Eyona engcono indlela - iisethi ezintathu kophindo ezilishumi. Kulo mzekelo, ubunzima yamatye kufuneka zikhethwe ukwenzela ukuba uphindaphindo lokugqibela iseti nganye kusiwa kumda. Akuyomfuneko umise ixesha esisigxina lekhefu phakathi iiseti - unako uqhubeke olandelayo kwangoko emva kokuba nokubuyiselwa zokuphefumla kumiwe iintlungu. Indlela nganye entsha ifanele ibe ukunciphisa ubunzima ngepesenti ezilishumi.

Uninzi iimbaleki ezinamava babekholelwa ukuba ndingungelwe kunye dumbbells kunye barbells - uqheliso best for the deltoids. Nazi ezinye exercises kakhulu zithandwa nolusebenzayo yemiqadi ezahlukeneyo.

Ukopha msebe diff

Eyokuqala Kucetyiswa ukuba sisebenze ngaphandle i "nzima 'umqadi oxandileyo nangasemva, nto leyo endinga indlela amandla amaninzi.

1. Yolula rods abambelele liphela ethambekeni. ugobe amadolo ukubeka banzi emagxeni, umzimba ibheke phambili kancinane ngaphezu tye, bagobe umva, qhiwu kabini nesiqingatha ngokubanzi kwe ububanzi egxalabeni. Xa uhambisa up iingalo, kwisihlahla negxalaba asekhona kule nqwelo-moya enye.

2. Zithembise dumbbells emi kule ithambeka. Yima njengoko Kumsebenzi ongaphambili nesimilo ezandleni zakhe, wajika omnye komnye palms, dumbbells enzima. Ukuze enze intshukumo phezulu kwi moya amalungu zamagxa, apho iingalo ukuvumela. Iibhrashi zijikeleziswe iimbambo ngokwangaphandle degrees asithoba. Umsebenzi kubalwa kwamagxa kunene. Le ntshukumo kwenziwa ngokukhawuleza kwaye phakamisa ubuninzi. Isigaba sokugqibela le intshukumo - iingalo sabuya, i-engile ye engqinibeni yi izidanga ngaphezu asithoba, kunciphise umqadi ngasemva izihlunu ekulula ukuyibona.

Efutha msebe medium

1. Nxulumanisa kwesilevu. Standing ngqo, ukugoba umva kancinci komhlana, esifubeni phandle, amagxa Qinisa Menze elimxinwa entanyeni bar phezulu (malunga nama-35 cm) ibambelele, ngqo iingalo, ezintanyeni liselikho apha ezintsuleni. Nokuzalana iingalo kunye abakhokelele ngqo phezulu. Ingqiniba kufuneka asebenze, kodwa hayi kunene namagxa. Grif intonga ihamba nkqo ecaleni umzimba hip ukuya kwesilevu. Inqanaba eliphezulu - iingalo ephakanyiswe phezulu kangangoko kunokwenzeka (ngasentla igxalaba), ingalo kwi phezulu - tye ngaphezu degrees mathathu. Ke kancinci ukubuyela yokuqala. Yenza kade, ukulandela ngokungqongqo buciko.

2. Ukuphakamisa dumbbells emathambekeni entloko. Yima nkqo, iinyawo zamagxa-ububanzi ngaphandle ndambatha, izandla kunye dumbbells kruthu kancinane kunye neentende waguqukela esinqeni. Izandla emathambekeni entloko. Izandla kwinqanaba egxalabeni ehamba efakwe kancinane kwi odibeneyo igxalaba kunye indawo ephezulu neentende zijonge phambili. Luhamba ukubuyela kwindawo yokuqala, agobe kunye iingalo. Enze ngesantya.

Ukopha msebe phambi

Le delts kunenye phambi zithathwa njengoko ethwele phantse lonke uqheliso lwemisebenzi kule qela. Kubalulekile ukuphepha sithwalisa le deltoids ngaphambili. Kufuneka zifakwe kwi inkqubo akukho imisebenzi emininzi ngaphezu ezimbini angawodwa ekufuneka itshintshwe ngamathuba athile.

1. Bena Arnold for ngaphambili kunye nemiqadi ephakathi. Ehleli phezu kwesitulo, ngokuqinileyo umva yakhe ngasemva, amadolo baphikele kwi ilungelo engile imilenze iinyawo icinezelwe phantsi. Dumbbells ezingalweni igotywe entanyeni, iingalo emzimbeni moya, zize zijongiswe umntla. Buthi dumbbells ukuya kulwandiso ngokupheleleyo engqinibeni, ngaphezulu entendeni ekuqaleni isombuluka, kwaye kwindawo iphezulu ebheka phambili.

2. Bena intonga emele ogudle ngaphambili ophakathi. Yimani ngqo, intonga kwizandla eliphezulu ukubambelela kancinci sibanzi egxalabeni ububanzi, iinyawo enxuseneyo komunye emagxeni, entanyeni uyeza ezintsuleni. Imilenze waguqa kancinci emadolweni, omnye umlenze bephathwa kancinci phambili. Ukuqala isikhundla - ukukhulisa bar phezu kwesifuba, neentende ejongene yophahla, esifubeni ngaphandle, agobe lilikhulu umva. Basiqinise intonga izandla ngokupheleleyo Qinisa, basala encotsheni, ngepali Delta. Emva koko ukwehlisa bar esifubeni sakho.