Ukuphakamisa dumbbells esandleni e emthambekeni: amasu Ukuhola

dumbbells Ukuphakamisa endaweni Itshekisela ohlangothini (noma senhliziyo) - Ukulethwa ke isehlane eyinkimbinkimbi okusezingeni eliphezulu. It ihlose kwenaba of the deltoids, okungukuthi imishayo labaqaphi elingemuva. It cishe ayinakho analogue, ngakho-ke, esetshenziswa iningi abasubathi abasemazingeni ahlukahlukene ukuqeqeshwa.

Yikuphi imisipha abasebenza

Ngaphezu deltoids misa, ngesikhathi umsebenzi (phakathi ulwazi vanes ekupheleni ukunyakaza) Inika izingxenye engezansi futhi phakathi trapezoids, rhomboids, infraspinatus futhi teres kwemisipha emikhulu. umthwalo Small ewela phakathi i-delta.

mayelana ubuchwepheshe

Kuyadingeka neze ukuphinda ukuthi kubaluleke inqubo obonisa in sawo esiningi. Ngakho-ke, kumelwe siqale sifunde indlela yokukwenza kwesokudla ephakamisa dumbbells esandleni esitshekile phambili izinsimbi ezincane, futhi kuphela uma imishini uzobe kufakwe ngokuphelele, kancane kancane ukuthuthela ngaphezulu amagobolondo esindayo.

I-oda we ukubulawa kwabo yathuthuka kufanele kube ngale ndlela:

1. Thatha dumbbell (isango hlangothi) kanye Nyakazisa le esifubeni phambili uze parallel phansi. Ukuze umtshina uhlaliseke enkulu imilenze kancane ibheke emadolweni, ugodle zakho ziqonde. Lona yokuqala.
2. Njengoba exhale kancane futhi ngokushelela mabaphakamise izandla nge dumbbells, kancane ibheke ngesikhathi izindololwane emaceleni, ukuze zifinyelele ezingeni ehlombe ngesikhathi esifanayo parallel phansi. Kubalulekile ukuthi izithupha baqondiswa iqonde phansi, ngeke uvumele umthwalo esiphezulu delts labaqaphi elingemuva.
3. Phezulu ukunyakaza imisiwe ngumuntu wesibili kanye esiphezulu zingaphazamisi imisipha target ke inspiratory yeka izandla phansi indlela efanayo.
4. Ngokushesha, ungasami, kabusha mabaphakamise izandla nge dumbbells.
5. On isicelo lapho ngcono kokwenza aphumule ngokumelene ikhanda ekusekeleni.

ezinye izinketho

• Ukuphakamisa dumbbells esandleni e emthambekeni endaweni awulutho ebhentshini. Nale ndlela umthwalo esuswa emuva aphansi, yingakho ingozi yokulimala kuyehla. Ukuze enze kudingeka ahlale phansi ebhentshini walala a webele okhalweni lwakhe, bese wenza ups yezandla esandleni, nokuthi babengeke ubuyele emuva, uzihambise phambili kancane.
• Yenza ups ohlangothini dumbbell e ukuthambekela kungaba kulesi sikhundla lisalele ebhentshini nge yokudla enalokho kuthambekela abutment.

amathiphu

• Khumbula ukuthi ukunyakaza ukuze lift kufanele kube bushelelezi. Jerks hhayi kuphela unciphise umthwalo kusukela deltoids ezingemuva, kodwa futhi ziyingozi emgogodleni.
• Shona akuyona kwehlisa, uyigcine kwesokudla, ungaphakamisa kancane.
• I izindololwane kukhona ezingeni ephakeme kunaleyo umshanelo.
• Yazi ukuthi siphakamise isisindo bese wakha imisipha - yizinto ezimbili ezahlukene. Ngakho-ke, ungawulahli izandla zakho nge dumbbells ngenxa inertia, bawaqukule ngenkani deltas.
• Khumbula ukugcina emuva zakho ziqonde ukugwema ukulimala.
• Kubalulekile ukuthi esifubeni uhlala esinqunyiwe kanye izandla kuphela esebenzayo.
• Ngesikhathi iphuzu aphansi eyeka ukunyakaza akufanele kube: kubalulekile ukuthi imisipha zihlale emsebenzini.

amaphutha

Uma kungenjalo ephakamisa kahle dumbbells esandleni e emthambekeni, it is hhayi kuphela kungasizi, kodwa kungase futhi kuholele ekulimaleni. Ngakho-ke, le ndlela kudingeka sihlale njalo siqaphele futhi ugweme amaphutha alandelayo:

• It is hhayi Kunconywa elizofinyezwa ngemuva: kukhona ubungozi bokulimala Whiplash.
• Awukwazi ukwenza noma yikuphi ukunyakaza kungazelelwe: jerking ukuvimbela kwenaba egcwele deltoids labaqaphi elingemuva.
• Ungavumeli ukunyakaza komzimba. Uma usebenzisa amanye imisipha, kakhulu ziyancipha ukuphumelela yathuthuka.

Isibalo ezinikezwa kanye nesisindo

Beginners bamenyiwe ukuqala imithwalo ezilandelayo:

• Abesifazane umsebenzi iyaphindwa izikhathi 10-15 e izindlela ezimbili kuya kwemithathu nge dumbbells enesisindo esingaba amakhilogremu amabili noma amathathu ngamunye.
• Abesilisa benze okulinganayo amaqoqo kanye reps nge dumbbell enesisindo 5 kg.

Ekuphetheni

Ukuzivocavoca yakhelwe ukuqeqesha delts ezingemuva, kuncane kakhulu. Ngaphezu kwalokho, leli qembu imisipha cishe akazibandakanyi ekuphileni kwansuku zonke. Ngakho ngokuvamile kungenzeka ukuhlangabezana umsubathi nge athuthukiswe kahle front kanye deltoids ezingemuva futhi abafundi abaphumelela ngayo. Ukuphakamisa dumbbells ngokusebenzisa amaqembu e emthambekeni - omunye izivivinyo ambalwa ayesezindaweni ezingazodwa ukuthi ungenza enhle, ukuthuthukiswa avumelanayo emahlombe.