Ukuphakamisa ama-dumbbells phambi kwakho: inqubo yokusebenzisa

Ngamaqembu omzimba ngamunye kunesidingo sokuzivocavoca, okubangela ekukhuleni okusheshayo kweminingi yabo namandla. Kulesi sihloko, sizokutshela mayelana nokusetshenziswa kwemisipha ye-deltoid, ikakhulukazi ama-fascicles angaphambili naphakathi, - ukuphakamisa ama-dumbbells phambi kwakho. I-Technique yokuqaliswa, izincomo kanye namaphutha amaningi - ngakho konke lokhu, funda ngezansi.

Incazelo emfushane yomsebenzi

Ukuphakamisa isidumbu phambi kwakho kuwukuzivocavoca okuzihlukanisayo okuhlolisisa kahle ukuqhuma kwe-deltas, okuphazamisa ngesikhathi esifanayo isilinganiso. Kanye nokunyakaza okuyisisekelo, njengokucindezela kwezempi, lo msebenzi kumele ube khona ohlelweni lokuqeqesha umdlali kunoma yiliphi izinga lokuhlangenwe nakho.

Ikhono lokukhishwa

Inqubo efanele iyisihluthulelo sempumelelo empilweni emihle kakhulu. Ukuze ukwandise ukusebenza kahle kwalolu hlelo, indawo yokuqala yomzimba kumele ithathe okulandelayo:

• Umzimba oqinisiwe;
• Ukuphakama kwamaphesenti ububanzi ngaphandle;
• Izandla kumele ziqondiswe futhi zizinze ezihlangothini kuze kufike ukusebenza komshini;
• Ama-dumbbells adingeka ukuba agcinwe phambi kwezinqulu, kodwa ungawathinti;
• Ukubamba kungaba phezulu noma kungathathi hlangothi.

Ngemuva kwesigaba sokulungiselela, kubalulekile ukuqhubeka nokwenziwa komsebenzi ngokwawo. Ngakho, ukuze wenze kahle ngokuphakamisa phambi kwesimungulu, landela le algorithm yezenzo:

• Sithuthukisa futhi, sibambe umoya wethu okwesikhashana, siphakamise izandla zethu phambi kwethu. Akusekho icala ungavumeli ukunyakaza okungamanga emhlangothini wesigqoko. Kuze kube yilapho izandla zivaliwe ngokugcwele emaceleni, akufanele zivumele ukuba zigobe noma ziqondise. Okokugcina, ungasize ama-deltas nge-jerks obukhali, njengoba ukusebenza komsebenzi kuhla kakhulu. Ukuphakamisa ama-dumbbells ukuma kufanele kugxile ngokuphelele emahlombe.
• Uma wenza lo msebenzi, unganciphisi noma uphakamise izingalo zakho. Ibanga phakathi kwama-dumbbells kungcono ukugcina njalo.
• Ukwenza umsebenzi, ama-dumbbells kufanele aphakanyiswe ezingeni lamahlombe noma aphakeme kakhulu. Uma ufinyelela ekugcineni, phuma futhi ubambe ngobumnene ama-dumbbell esikhundleni sakhe sokuqala.
• Ngemuva kokuma isikhashana esifushane sesibili, siqhubeka nokusebenza kwesethi.

Njengoba ungabona, lokhu akuwona umsebenzi onzima. Ukuphakamisa isidumbu phambi kwakhe akulona nzima, kodwa ukulandela inqubo efanele kuyokwenza kakhulu lokhu kuhamba.

Iseluleko kubadlali

Ukuze ungenzi amaphutha ekusebenzeni kwalo msebenzi, kufanele ulalele amathiphu alandelayo:

• Ungasebenzisi amandla we-inertia. Ngokuyinhloko, lokhu kuphazamisa ukugoqa kwesiqhwa. Ukuze ukwandise ama-deltas futhi ukhuthaze ukukhula kwawo, kungcono ukwenza ukunyakaza okunciphisa futhi okulinganiselwe, okulawulwa ngokuphelele ngamahlombe akho.
• Ungazungezi isifuba sakho noma isisindo sakho. Ukuze uzuze kulo mhlangano, kubalulekile ukugcina isifuba namahlombe ngokuqondile. Ngokuphathelene namahlombe ehlombe, kufanele ahliswe futhi athuthelwe kancane kancane.
• Ekuqaleni kwenhlangano, phefumula. Futhi lokhu kubaluleke kakhulu, ngoba ukuphefumula kuyisici esibalulekile sokwakhiwa komzimba.
• Ukuzivocavoca kungcono kakhulu ekupheleni kwenkimbinkimbi yokunyakaza emahlombe. Ekuqaleni, kungcono ukukhokha kakhulu izivivinyo eziyisisekelo: ukucindezela kwezempi, induku yenduku, ukuphakamisa ama-dumbbells emthambekeni, nabanye.

Kulokhu, mhlawumbe, konke. Uma ulandela izincomo ezingenhla, ukusebenza komsebenzi kuzoba ngaphezulu.

Izincomo eziphathelene nokuyinkimbinkimbi komsebenzi

Ukuze ulayishe ama-deltas kuze kube umkhawulo, uvuselele ukukhula kwawo futhi ukwandise amandla awo, kufanele usebenzise izithambile ngesisindo esikhulu ngokwanele (ongakwazi ukulawula ngokugcwele), ukuwakhulisa ukuba uhlasele izinga noma ukuphakama kancane, njengoba kushiwo ngaphambili. Uma kunesifiso ngisho nokusebenza kanzima ukusebenzisa imisipha ye-deltoid, bese ubamba ama-dumbbell ngokubambelela hlangothi, okwathi emva kwalokho uphakamise izingalo ngaphezu komugqa ojikelezayo ngama-40-45 degrees.

Uma kwenzeka ukuthi isandla siqala ukuguquka ukusuka endaweni eqondile ngamagremu angu-45, izigxobo zangaphambili neziphakathi zomzimba we- delt zithola ukucindezeleka okukhulu, okwenza kube nentuthuko yabo. Uma ukuphakamisa izingalo kuphakama ukugxila kokushintshwa kwemithwalo kuya emashumini angaphambili ne-trapezium. Ngaphezu kwalokho, ukuvivinya umzimba kunzima kakhulu engxenyeni engenhla yesifuba, kodwa kuphela lapho ama-dumbbell ephakama ngaphezu kwamahlombe akho.

Ukwandisa ukugxila komthwalo phambi kwe-delta, kufanele ubambe ama-dumbbell ngokubamba phezulu. Ukwenza ukunyakaza kancane kancane, ngokuqinisekile uzozizwa zonke izigcawu zemisipha ye-deltoid. Mayelana nokuhlukahluka, ungenza lo msebenzi ngezindlela ezinjalo: ukuphakamisa izimbongolo phambi kwakho, ukuphakanyiswa kwesandla esisodwa kwezandla ezimbili ngezingqimba noma ukuphakamisa ibha.

Amaphutha avamile ekusebenzeni

Ngokuvamile abagijimi baphazamisa amandla abo, besebenza ngesisindo esiningi. Ngenxa yalokho, ngesikhathi sokuzivocavoca, bazisiza ngomzimba ekuqaleni kokunyakaza, beshintsha lezi zingqungquthela endaweni. Ngesikhathi esifanayo, bahlukumeza amahlombe bese benza ukushaqeka okukhulu kwekhanda. Kulesi simo, kunengozi yokulimala, futhi ukusebenza kahle kunciphise kakhulu. Ukucabanga ukuthi balayisha kuphela amahlombe, abagijimi emsebenzini basebenzisa imisipha yangemuva, imilenze nezandla. Ngokuvamile, kungcono ukuthatha ama-dumbbells ngesisindo esincane.

Ungagxila kwinani elikhulu lokuphindaphinda. Ukuqeqeshwa okulodwa kuwanele ukwenza izindlela ezintathu zokuphindaphindiwe ezingu-10-12. Kwezinye izimo, uvele "uqobo" "ukuhleka usulu" iqembu lezinsizwa.

Ukuhluka kokuphakamisa ama-dumbbells kuma-biceps

Ukuqeqeshwa kwamahlombe kuhlangene kahle nosuku lwemilenze noma i-biceps. Ngalesi sikhathi, wonke umdlali uyazikhethela ukuthi yini eyamnika inani elikhulu. Kulesi sigaba sizokhuluma ngokuqeqesha ama-biceps, futhi ikakhulukazi, mayelana nokuzivocavoca kwemisipha ye-biceps - ukuphakamisa ama-dumbbells kuma-biceps. Libhekisela ezenzweni eziyisisekelo, ngokuthuthukisa ngokuphelele imisipha emibili nekhanda.

Ukuzivocavoca ngokwayo ukuphakama kwama-dumbbells nge-rotation elandelayo yezandla. Ngenxa yalokhu, ukunciphisa okukhulu kwe-biceps kwenzeka, okwenza lokhu kusebenze okunye okusemandleni okuqeqesha. Abaningi bomzimba abanokuhlangenwe nakho basebenzisa njalo ukuphakamisa ama-biceps kuma-biceps ngomsebenzi omuhle wezandla, okuqinisekisa kuphela ukusebenza okunamandla kwalokhu kuhamba. Ngokuvamile, noma yikuphi ukugqoka kwesigqoko, lapho izintende "zibukeka" ngakwesokunxele, ziphumelela kakhulu ekuthuthukiseni leli qembu lemisipha.

Uma uphakamisa ibha kuya kubheji, ibha eqondile cishe ibinganisa izinga lokushiya ibhuloho, elingathwali imisipha ye-biceps. Kulolu daba ukuthi ukuvivinya umzimba nezidakamizwa kungena ekusizeni.

Ekuphethweni

Amahlombe anamandla ayingxenye ehlukile yamadoda, okuyinto njalo ehlonishwa kakhulu yizocansi ezibuthakathaka. Ukuthuthukiswa kwemisipha ye-deltoid akuyithathi isikhathi eside, ngoba izinqwaba zincane kakhulu. Namuhla kunezindlela eziningi ezihlukile ze-simulators lapho ungathuthukisa ukuma kwe-deltas yakho. Ukuphakamisa ama-dumbbell phambi kwakho kukhulisa kakhulu amandla nomthamo walesi sigaba semisipha. Ukuqeqeshwa okuphumelelayo!