Impendulo yalo mbuzo othi: "Indlela ukwakha emahlombe ekhaya?"

Ngu ngempumelelo yemisipha kusho hhayi ngaphansi kuka amaseshini 3 ngesonto futhi ngaleyo ndlela akwazi ukudla ukudla okunomsoco. Ukudla okunomsoco - kuba phambi ekudleni kwakho nsuku zonke isamba elanele amaprotheni isilwane, ngoba kuyizinto amabhlogo wokwakha imisipha. Lesi sihloko sizodingida indlela ekhiphela up kwamahlombe akhe ekhaya.

Emahlombe behileleka kuzo zonke ukunyakaza izandla. Brachii ngokuthi delta deltoid noma yena esezansi imicu zayo wahlukaniswa ngamaqembu amagatsha amathathu - phambi, maphakathi (side) futhi emuva. Delta enhle esingunxantathu yobujamo ungathi okuhambisanayo incwadi LamaGreki zamagama. Uma lapho besanda kuqala, uyoba yini ukusondela ukuqeqeshwa ngokomzimba ezinesisindo esindayo, ngoba delta "ukuthandwa" umthwalo ezinhle.

Kanjani ukwakha emahlombe ekhaya? elula kakhulu. Kunezindlela eziningana - Sisebenzisa nge dumbbells, barbells noma kubha. umzimba Basic ukwandisa amandla noma deltoid mass imisipha - lawa ukucindezela ezahlukene phezulu.

Kanjani ukwakha emahlombe dumbbells? Qeqesha nge dumbbells ku Delta eziningi, kodwa ngifuna ukwethula isethi eziphumelela kakhulu umzimba for emahlombe, esakhiwa umzimba ezintathu kuphela.

Ukuzivocavoca №1 - Bench ehlezi phezulu. Phakathi abulawe yayo izindololwane kumelwe chaza uhlangothi, kuyilapho ibhodi lemisindo kufanele kube isikhundla ngokuqinile mpo ne dumbbell isandla kudingeka qondisani. Okokuqala udinga ukwenza amasethi okungenani emibili noma emithathu nge isisindo ukukhanya zishise, bese indlela ezimbili (8-10) nge umthwalo esiphezulu. Phula phakathi amasethi - imizuzu 2.

Ukuzivocavoca №2 - Elinye podymanie dumbbells phambi kwakho. Dumbbells kuthiwa yanjalo ephakanyiswe nehlo futhi ngesikhathi eyehlisiwe. Lapho ephakamisa akudingekile ukwenza iphelela, kubalulekile ukusebenza ngezithukuthuku amandla ingalo. Hands kufanele igcinwe cishe ngqo, izindololwane ingagoba degrees ezimbalwa kuphela. Yenza amasethi amabili noma amathathu (8-10), i-break akufanele budlule amaminithi 2.

Ukuzivocavoca №3 - Wiring dumbbells esandleni ngimi. Lokhu kudinga dilution isandla nje esandleni, isidingo ukukhulisa dumbbells kancane ngenhla ezingeni ehlombe. Izindololwane ibheke a degrees ezimbalwa, siphakamise izingalo ovundlile, zama pinky endaweni ukudonsa. Yenza amasethi amathathu ngenombolo okungenani ezinikezwa.

Ukuze lolu hlelo ukusebenza kathathu noma kane phakathi nesonto. Ingabe lezi umzimba phambi kwesibuko bese sizibuza le ukulungisa amasu nendlela yakhe. Ukuze ukuthola yemisipha futhi babe namandla, kubalulekile ukuba kancane kancane ukwandisa isisindo dumbbell.

Kanjani ukwakha emahlombe ekhaya ngosizo ibha? Uma une bar ekhaya, kubuye kube ephelele lokwakha imisipha deltoid, kanye dumbbells. Kulokhu, sincoma izivivinyo ezilandelayo: ebhentshini cindezela barbell ngemuva ekhanda, ehlezi ebhentshini ekhethekile (ngokugcizelela ngemuva) kanye okufanayo ebhentshini cindezela kusukela esifubeni.

Kanjani ukwakha emahlombe ekhaya ngosizo ibha ovundlile? Uma une ekhaya, kukhona ibha ovundlile, khona-ke uyoba kube umsizi kakhulu, ngoba umzimba kukhona phansi emzimbeni elingaphezulu. Bona kusebenze amaqembu amaningana kwemisipha. Lapho iphakama kubha delta indima imisipha "asizayo", njengoba izingalo kanye nomsebenzi emuva ngaphezu ehlombe. Ukuze delta ngempumelelo edonsa ngqo isango maphakathi kanye kokuqina esinqunyiwe.

Ngaphambi ukuqeqeshwa kulungele labo imisipha umsebenzi ephelele okungukuthi shrugging okusheshayo.

Uma engafanele ukwenziwa, iningi izivivinyo for the delta kungaholela ekulimaleni okubucayi ukuze imisipha. I okubuhlungu kakhulu ebhentshini kubhekwe emi noma ukuhlala ebhentshini dumbbells esandleni wiring. Ukuvimbela ukulimala, udinga ukubandakanya ibhalansi ukusebenza, ukugcina inqubo efanele futhi pre-gaphambi. Ngakho-ke, sithola ukuthi ukwedlulela kuleso lubucayi kakhudlwana isisindo amasu kubalulekile ukusebenza.