Delta - imisipha, ezidinga ukuqeqeshwa okukhethekile

The main isici okubonakalayo athlete kukhona emahlombe enamandla, ivelele ngokumelene isizinda okhalweni emincane. Ehlombe ububanzi kunqunywa ifomu skeleton ukuthi kuchazwa zofuzo. Yini ongayenza uma zizalelwe ngaphandle inhlanhla ne ububanzi skeleton? Kukhona isixazululo - ukuthuthukisa Delta.

Delta - imisipha esisogwini ebusweni ehlombe ezibumbeke njengebholo unxantathu, noma ngesiGreki incwadi "delta", kungani, futhi lethiwa. Leli qembu imisipha abathintekayo esandleni phambili emuva, ephakamisa ukuba ohlangothini kuya phezulu. delta evuthiwe hhayi kuphela ukunikeza ukubukeka emahlombe ezibanzi ubanikeze umumo omuhle embossed, kodwa iqinisa nemisipha futhi ekulinganiseni emalungeni ehlombe, okuyinto sawo esiningi iza ukucindezeleka okukhulu, ngokuvamile okuholela ekulimaleni.

Nakuba i-delta, imisipha isamukele ukucindezeleka, ukuqeqeshwa kwalab 'ubhekwa nzima futhi eside. Iqiniso lokuthi imisipha deltoid siqukethe imishayo ezintathu (phambili, maphakathi, emuva), ngamunye edinga uma ithwele umthwalo omningi, kodwa umzimba ukuthi kwakuyokuthinta ku zonke izingxenye, alikho. Ngokuvamile, abagijimi, abalandeli kwesokunxele imishayo ezingemuva nedotrenirovannymi njengoba umzimba for labo deltoids ku kobuchwepheshe obuyinkimbinkimbi, futhi okungezona ochwepheshe ngokuvamile okubi. Ngaphezu kwalokho, ngokungafani kuya phambili phakathi, ngemuva ekhanda cishe ukulayishwa ngesikhathi kwenaba zamanye amaqembu imisipha.

Qala ukuqeqesha, udinga ukwazi ukuthi delta - imisipha, iningi izivivinyo okuyiwona kuhlukumeze impela, ngakho akukho gaphambi akwanele. Kubalulekile eduze ukusebenza kwezinhlelo inqubo, ukugwema ukulimala ehlombe. Kufanele bathole ukuze kuvinjelwe emuva ukulimala ibhande weightlifting. Mangithi ukuthi lapho uzotshala imisipha delta pectoral emsebenzini, futhi, kunalokho, cwaningo esifubeni isebenzisa futhi deltoid. Lokhu kusho ukuthi kudingeka ukuhlela kahle izifundo, hhayi overtrain imisipha ethile.

Delta - imisipha, okuyinto Kunconywa ukumpompa kabili ngesonto, eziba izakhiwo ezahlukene. Elinye - ukuqeqeshwa amandla, omunye - isisindo ukukhanya, kodwa isibalo esikhulu ezinikezwa kanye izindlela. Kuyadingeka ukuba ngezikhathi ukushintsha izinhlobo ukuzilolonga kanye ukulandelana esahlulelweni. Abantu abaningi abanamakhono baqeqeshiwe imishayo ngabanye kanye nemisipha esifubeni. Kungcono ukuba aqale ukuzilolonga umzimba for esifubeni, bese udlulela deltas sekuqala ukufudumala.

Kukhona umthetho zakudala, othi ukuqeqeshwa delta iqala ngaphezulu umzimba eziyinkimbinkimbi ngokwengeziwe ezihilela umsebenzi imisipha eminingi, futhi iphela - nje lapho imisipha abathintekayo incane. Lokhu kungenxa yokuthi lo msubathi ekhululekile futhi ukwazi ukusebenza isisindo kakhudlwana futhi umthwalo ngesikhathi esifanayo eziningi kwemisipha. Ngakho-ke, kwenaba semifula ukuqala ukuzilolonga eziyisisekelo, futhi aqedele ukwahlukanisa.

The best imodi - ezintathu amasethi ezinikezwa eziyishumi. Kulokhu, isisindo izinsimbi kufanele bakhethwe ukuze ukuphindaphindwa zokugcina esethini ngayinye ngekulandzela wathwalwa kwaze kwaba sekugcineni. Akudingeki setha ezihleliwe isikhawu phakathi amasethi - ungakwazi uqhubekele esilandelayo ngokushesha ngemva kokubuyiselwa okumelwe uphefumule futhi ukhulume ukumisa ubuhlungu. indlela ngasinye esisha kufanele kube ukunciphisa isisindo ngamaphesenti ayishumi.

abasubathi abaningi abanolwazi babekholelwa ukuthi ngazo nge dumbbells kanye barbells - izivivinyo best for deltoids. Nazi ezinye izivivinyo ethandwa kakhulu futhi eliphumelelayo imishayo ezahlukene.

Ukopha ugongolo ezingemuva

Eyokuqala Kunconywa ukuba kuvelwe "kunzima" ugongolo ezingemuva omkhulu futhi, okudinga amandla amaningi.

1. Thrust izinduku ukubamba wonke e emthambekeni. ngamadolo Bent ukubeka ebanzi kuka emahlombe, umzimba esitshekile phambili kancane ngaphezu ovundlile, agobe emuva kwakhe, ephethe nohafu ebanzi kuka ububanzi ehlombe. Lapho ezihambayo up izindololwane, isihlakala nesiphanga sele indiza efanayo.

2. Ngokuzalanisa dumbbells emi e emthambekeni. Yima njengoba ekusebenziseni lwangaphambilini kwehlisa izandla zakhe, waphendukela nomunye izintende, dumbbells esindayo. Ukuze wenze ukunyakaza phezulu indiza amalunga ehlombe, lapho izindololwane eguqa. Emabhulashini kuthiwa ijikelezwe izimbambo nibonakala degrees ayisishiyagalolunye. Lo msebenzi wawuhilela emahlombe futhi ngemilenze. Le nhlangano yenkolo yokulwela ukuba kwenziwe ngokushesha futhi uphakame esiphezulu. Esigabeni sokugcina ukunyakaza - the izindololwane esembula, i-engeli we indololwane Izinga ezingaphezu kuka ayisishiyagalolunye, encishisiwe ugongolo imisipha ezingemuva kuyabonakala kalula.

Uzotshala ugongolo naphakathi

1. Xhumanisa kwesilevu. Standing iqonde, agobe emuva kancane emhlane, esifubeni phandle, emahlombe qondanisa bese uthatha nentamo encane kwebha phezulu (mayelana 35 cm) isango, izingalo iqonde, entanyeni isezingeni okhalweni. Ngokuzalanisa izindololwane uwaholele iqonde. Izindololwane kufanele basebenze, kodwa hhayi ngemilenze namahlombe. Grif induku ihamba thwi kanye umzimba kusuka hip ukuze kwesilevu. Isigaba engenhla - izindololwane ephakanyiswe njengoba eliphezulu ngangokunokwenzeka (ngenhla ehlombe), ingalo phezulu - nendawo ngenhla degrees amathathu. Khona-ke kancane ukubuyela ukuqala isikhundla. Yenza kancane, ngokuqinile ulandele inqubo.

2. Ukuphakamisa dumbbells emaceleni ekhanda. Yima uqonde, izinyawo ehlombe-ububanzi ngaphandle ukugqoka, izandla nge dumbbells kancane izimisele nezintende zezandla waphendukela okhalweni. Izandla ephakanyiswe ezinhlangothini ikhanda. Hand ezingeni ehlombe kanti ukuthutha kancane efakwe kule ahlangene ehlombe kule sikhundla esiphezulu izintende zibheke phambili. Ngokushelela ubuyele indawo yokuqala, agobe ne izindololwane. Yenza ngejubane elilingene.

Ukopha phambi uvumelanise

I akhanya phambi delts ezibhekwa njengoba anezinto cishe zonke izivivinyo laleli qembu. Kubalulekile ukugwema ngokweqile le deltoids phambi. Kumele kufakwe uhlelo akukho izivivinyo engaphezu kwemibili elingalodwa kufanele zishintshwe njalo.

1. Bench Arnold ngifuna phambi kanye izingodo phakathi. Behleli ebhentshini, emuva zakhe ngokuqinile emuva, amadolo agobekile ngesikhathi esifanele engela imilenze izinyawo bezama phansi. Dumbbells izingalo izimisele ngesikhathi Intamo, izindololwane emzimbeni indiza, izintende zibheke le esifubeni. Cindezela dumbbells kuze kube isandiso egcwele endololwaneni, phezulu entendeni ekuqaleni ukwenzeka, futhi endaweni ephakeme kakhulu ebheka phambili.

2. Bench induku imile semifula phambi nendawo. Yima uqonde, induku ezandleni kuheleza engenhla kancane ebanzi kuka ububanzi ehlombe, izinyawo parallel nomunye kwamabili ukuphakama emahlombe, entanyeni kuziwa ezinqulwini. Imilenze kancane ibheke emadolweni, umlenze owodwa kancane kwaphoqa phambili. Ukuqala isikhundla - ukukhulisa bar phezu kwesifuba, izintende zibheke phezulu ophahleni, esifubeni phandle, agobe beqolo. Cindezela induku izandla UQONDISE ngokuphelele, uhlale phezulu, ukunwebeka kwemisipha delta. Khona-ke yehlisa ibha nesifuba.