Kanjani ukwakha delta?

Deltoid ukwenza emahlombe ebanzi futhi zibukeke ukunikeza esifubeni a V-shape. ukuqeqeshwa deltas kubalulekile abadlali ngokukhethekile nge ewumngcingo ibhande lamahlombe, ngoba ukwanda ububanzi ehlombe kungenzeka kuphela ngenxa amandla emali lezi amaqembu kwemisipha. Ngakho-ke, zonke Wabasaqalayo abanesifiso umbuzo indlela ekhiphela up semifula.

Delta aqukethe imishayo ezintathu: phambi (clavicle), yesibili (ihlombe) futhi bakhulise (gwedla). Ukudala Imizimba ivumelane zonke deltoids okufanele ngabe siyayithola umthwalo omningi. Kumiswa ivolumu kanye ububanzi emahlombe ikakhulukazi ngezithukuthuku imishayo yesibili oqeqeshwe kahle. Ngokuvamile, phambi ikhanda yiwona amaningi, njengoba ukulayishwa kahle lapho enza umzimba ngenxa triceps nemisipha pectoral. delts Ephakathi futhi bakhulise ngokuvamile zisale ngemuva ekuthuthukisweni, ngakho-ke, kumele kuqeqeshwa kwaqinisa. abasubathi ezahlukene aphendule izinyanda ezahlukene umthwalo ehlukile, ngakho ukuqeqeshwa izinhlelo Kudingeka sihlakulele ngamunye.

Kanjani ukwakha delta? Izincwajana zemininingwane imisipha inikezwe iqembu - inqubo kunzima ngempela, njengoba kwakushiwo ukuze umuntu ngokwanele ukusebenzisa zonke le micu kwemisipha. The main iphutha imfundamakhwela abasubathi - ukuthi ogcwele kakhulu futhi amakhanda ampofu clavicular medium and ikakhulukazi deltoids labaqaphi elingemuva.

Izivivinyo eziyisisekelo ukuqeqeshwa deltas zihlanganisa ebhentshini ukucindezela, futhi ups ehlukahlukene dilution izandla ngqo nge dumbbells.

Ukhwela izingalo ngqo nge dumbbells ukuthuthukisa clavicle Delta. Ngokuzalanisa isandla ngqo esandleni ne umphumela dumbbell ku imishayo ehlombe. Ngokuzalanisa izandla ngqo nge dumbbells ekhanda emthambekeni isitimela blade. ukucindezela ezahlukene dumbbell futhi barbell phambi ukulayishwa futhi deltoids phakathi. Ukucindezela, ngamakheshi kanye zizalela yezandla kungenziwa uhlezi noma umile.

Kanjani ukwakha delta ngokuvusa futhi zizalela yezandla nge dumbbells? Kunezinhlobo eziningana ngamakheshi kanye dilutions yezandla nge dumbbells: ngcono ohlangothini, phambili, ezithebeni ikhanda, yokuzalanisa emthambekeni.

Yima uqonde, dumbbells ku eyehlisiwe bese kancane izimisele ngesikhathi izindololwane, izandla, izandla waphendukela emzimbeni. Phakamisani izandla zenu ukuze ehlombe ezingeni noma kancane ngenhla. Buyela esikhundleni sazo sokuqala. Qinisekisa ukuthi ukuvivinya umzimba akuyona ukuze kwenziwe kuphela ukusebenza kwe-delta.

Ukuze enze okhuphukela isandla phezu uhlangothi, kudingeka ukuma aqonde, thatha dumbbell, izingalo kancane insaliwe. Phakamisani izandla zabo emaceleni ukuze ehlombe ezingeni noma kancane ngenhla. Wehlisa izingalo kuya indawo yokuqala.

umsebenzi eliphumelelayo imishayo ezingemuva - Ngokuzalanisa izandla nge dumbbells e emthambekeni. Sukuma, umzimba esitshekile phambili, amadolo imilenze bent kukhona ehlombe-ububanzi ngaphandle, dumbbells ezandleni owehla phansi, izindololwane kancane insaliwe. Phakamisa kancane izingalo eya ohlangothini, izama ukuxhuma izindwani ehlombe ndawonye.

Kanjani ukwakha delta usebenzisa ukucindezela? Lezi umzimba kungenziwa nge dumbbells noma barbell nokuma noma ehlezi isikhundla.

abasubathi ethandwayo yokuvivinya umzimba "Bench Arnold" wenziwa nge dumbbells emi isikhundla. Sukuma, izandla nge dumbbells goba ngesikhathi izindololwane namahlombe ukuthi siphakamise emabhulashini ngaphakathi. Ngomusa ngawakhamela dumbbells up, turning esihlakaleni ukuze ekupheleni ukunyakaza izintende baphindiselwa emuva. isikhundla Lock, bese ubuyela izingalo kwindawo seziqala emabhulashini ngokwabo.

Of barbell umzimba Kunconywa "cindezela zamabutho 'ebhentshini ngenxa ikhanda.

"Cindezela Military" ubhekwa umsebenzi ezinkulu sokuthuthukiswa kwebhande ehlombe wenziwa ehlezi ikakhulukazi. Barbell ezingeni ehlombe ukugcina elibambe ububanzi. Phakamisa bar yonke indlela kuze, bese ubuyela endaweni yalo.

Cindezela bar ngenxa ikhanda futhi kungaba emi noma ukuhlala. Thatha isikhundla kokuqala, ibha emahlombe akho ngaphansi kwekhanda. Phakamisa igobolondo, esiphezulu eqondisa ingalo. Ngomusa wehlise ibha, izindololwane wakhe ngesikhathi esifanayo ukuphumula.

You azi ukuthi zonke izivivinyo e-delta kukhona kuhlukumeze impela, ngakho ekusebenziseni kwabo kufanele ziqashwe ubuchwepheshe, futhi kwezinye izimo ukusebenzisa umuntu ophakamisa ibhande.