Izincwajana zemininingwane deltas: ebhentshini cindezela barbell esifubeni ngenkathi mile ebhentshini cindezela barbell ngemuva ekhanda, ebhentshini bayichezukisa cindezela barbell

umzimba enhle emhlabeni namuhla akuyona kuphela kube inkomba yokuthi impilo, kodwa futhi sibonisa ukuthi umuntu unalo nokuchuma okukhulu impahla. Nakani abameleli besigaba ibhizinisi zamazwe eNtshonalanga Yurophu nasemazweni Melika. Iningi lazo, uma kungekhona ulele, it is impela embondelene abantu ezemidlalo. Lokhu kuthambekela kusekelwe embonweni wokuthi uma umuntu oluphakeme abacebile, akakwazanga ukuchitha sonke isikhathi emsebenzini, futhi kungaba ukukhokhela ukuya egumbini wenze. Libuye mnandi ukuxhumana umuntu ohlakaniphile, lomkhumbi olamandla ongedluli futhi ubuhle.

Rod - esizoqala

Lokhu imishini ezemidlalo ejwayelene kuwo wonke umuntu Rod ithandwa kakhulu umsebenzi imishini emhlabeni ngoba ukuqeqeshwa ezinesisindo. Indima ibha ekuqeqesheni amandla noma sawo esiningi kakhulu, ngoba imishini ezemidlalo kuyinto base kubagijimi. Ngenxa izifundo nabo ongayifinyelela ezihlukahlukene imiphumela, wandise amandla, ukukhuthazela, susa isisindo okweqile. Ukusetshenziswa ibha abaningi kakhulu, hhayi nje ngobe kutawutfutfukisa lenqwaba ukuzivoxavoxa, kokubili eziyisisekelo nangokuvikela, kodwa futhi kwezemidlalo ahlukahlukene ukuqeqeshwa yabadlali.

cindezela lempi

Cindezela induku esifubeni imi - kuba umsebenzi eyisisekelo ukuthi umsubathi kuhilela kokwenza emalungeni eziningana ezahlukene, okuyi indololwane kanye ehlombe. Lo msebenzi kuhloswe ukuthuthukiswa phambili phakathi delta, kodwa lokhu usenayo ukulayisha ezingemuva deltoid imishayo.

Phakathi abasubathi imfundamakhwela kukhona inganekwane mayelana harmfulness lokhu umsebenzi, kodwa singavumi ukunqotshwa uvalo mass. Afundisa ukuthi uma wenza umsebenzi ngendlela efanele, khona-ke akukho umonakalo ngeke.

Ukuze wenze umsebenzi ngokuphepha, kufanele sikhumbule le mithetho elandelayo:

1. Cindezela induku esifubeni ngenkathi mile kuyinto efiselekayo ukukwenza the yokubeka, ngoba ngesikhathi isisindo ephakamisa kusuka emhlabathini, ungakwazi bayalimala. isisindo okuphansi kususwe kusuka emhlabathini, kodwa ukwanda komthwalo okungenzeka yokulimala iyakhula.
2. Ngaphambi izivivinyo udinga ukukhetha isango lesifanele, okuyinto kunqunywa kokubusa kusho segolide. Ungathathi ibha ubanzi kakhulu, ngoba amplitude we ukunyakaza akuphelele, okuyinto ukunciphisa kakhulu ukusebenza ukuzilolonga.
3. Cindezela induku esifubeni imi - uzivivinye okudinga ukuba agxilise ingqondo esiphezulu.

Ngakho, siqala. Izinyawo phansi kufanele kube parallel nomunye futhi ukuba ehlombe-ububanzi ngaphandle, lokhu kwenziwe ukuze kuqinisekiswe ukuthi yomgogodla kuyalingana. Ngemva kwalokho, thatha ibha indawo yokuqala, okungukuthi, ngo-engxenyeni engenhla esifubeni. Ngemva kwalokho, uyoluphakamisa, izindololwane akuyona unbend ngokuphelele, amehlo iqondiswe phezulu. Ukuphefumula umoya ukubuya igobolondo kule indawo yokuqala. Cindezela induku esifubeni bemi kuyinto umsebenzi omuhle. It ikuvumela ukuba basebenze yimisipha kahle.

Bench cindezela barbell ngemuva ekhanda

Ukuzivocavoca kuhloswe ukuthuthukiswa imisipha deltoid, ngaphandle kokuba zisetshenziswa subscapularis futhi latissimus amaphiko kwemisipha. Akungabazeki ukuthi inqubo kuphela elungile uzolifeza leli umsebenzi qualitatively, ukuze uthole umphumela esiphezulu futhi bazivikele ukulimala.

Kukhona embodiments eziningana barbell ebhentshini cindezela umzimba for ekhanda, kungenziwa emi noma ukuhlala, isinqumo nomsubathi. ukukhishwa Ofanele lesi sivivinyo simiswe ngalendlela lelandzelako:

1. Izinyawo Kudingeka sibeke ehlombe-ububanzi ngaphandle, emuva yakho aguqe kancane okhalweni, emahlombe qondanisa.
2. Okokuqala, udinga sengidonsa umoya ngokwanele ke ukubamba umoya wakho. Ngokushesha ngemva kwalokho, projectile, kulesi simo induku, kuphakanyisiwe upwardly. Kubalulekile okwamanje ukulandela izindololwane, lapho kwenziwe ngendlela efanele, kufanele abheke phambili bacondze etindzaweni letehlukene.
3. Sesinamandla amplitude ezidingekayo ukuze uqondise izingalo entanyeni wabonakala phezu kwekhanda lakhe.
4. Ngo voltage engenhla kugcinwe ngaso kokuhlaba ikhefu kancane.
5. Ngemva kwalokho igobolondo exhale ehliselwa kuya yokuqala ekhanda. Usizi ngesikhathi esifanayo akumelwe ayithinte ngemuva.

Uma ujwayele barbell ebhentshini cindezela, isango akufanele enze ezibanzi. Udinga ukukhumbula kokubusa kusho segolide.

ebhentshini esiphakanyisiwe cindezela barbell

Lokhu kusiza ukuqinisa imisipha amaningi ngesikhathi umzimba athlete sika. Umthwalo oyinhloko ewela ingxenye engxenyeni engenhla imisipha esifubeni, triceps, bese ukusebenzisa i-delta. imisipha ethile bekwi, kuye ngokuthi indawo kwebhentshi.

Ayanda is back ebhentshini, aba maningi umthwalo ivuliwe deltoids.

Izenzo ngesikhathi umsebenzi walokhu ulula. Udinga ukukhetha ukuphakama ngemuva ebhentshini, thatha indawo yokuqala kanye uqale umsebenzi. Ungakhohlwa ukulandela amplitude we ukunyakaza yezandla nomoya.

Amaphutha njalo kakhulu

Ukuze ugweme amaphutha inqubo ekusebenziseni, kubalulekile ukugxila into ngayinye ngezansi:

• ukulandela ukuphefumula efanele;
• musa ukushintsha trajectory of the projectile;
• ukwenza uhla egcwele motion;
• Thatha isisindo esifanele.

Uma ugcwalise zonke izidingo, awukwazi wesabe ukulimala, futhi imiphumela kuyoba kuhle.