Cindezela dumbbells bayiphendule: Imishini

bodybuilders abaningi abanolwazi emhlabeni wonke bakholelwa ukuthi ebhentshini cindezela nge dumbbells bayiphendule iyona engcono umzimba eziyisisekelo for uzotshala deltoids. Le ndlela, yebo, cishe ngokuphelele akahlukile isenzo ecacisiwe nge barbell. Nokho, it has ezinye inzuzo enhle iyoletha imiphumela engcono. Cindezela dumbbells ehlezi kwenaba kunikeza cishe wonke amaqembu kwemisipha the ibhande ehlombe. Lesi senzo siyasebenza ngokweqile izinga ukukhula komzimba kanye kahle kudala delta enamandla.

definition

Sawo esiningi ebhentshini cindezela nge dumbbells ehlezi ke ingenye izivivinyo ethandwa kakhulu. Ngokwesibonelo, wayohlala owaziwa, njengoba Rey Shoun, ubiza le nqubo "kwakusihlwa ngoba zonke imishayo deltoids." Abantu abaningi abanamakhono kule nsimu ukholelwa ukuthi le misipha ukumpompa ngempumelelo cishe akunakwenzeka ngaphandle ukucindezela dumbbell. Inani elikhulu abaqeqeshi zithi umsebenzi ekuqaleni kwawukhandla lenqwaba anterior ka deltoid kwemisipha. ukudonsa wabo ungumbuso omi inqubo ebalulekile. Khona-ke, lesi senzo izingxenye maphakathi axhunyiwe deltas. Kulokhu, ezingemuva ingxenye ehlombe uthola isabelo esincane kakhulu umthwalo.

imisipha ukusebenza

Kulokhu, zonke ulula. deltoids yokwakheka zihlukaniswe izinyanda eziningana. Okungukuthi: ngaphambili, nibulale ezingasemuva, maphakathi. Kulokhu kukhona umthwalo ukusatshalaliswa ezithile. Njengoba sekushiwo ngenhla, uma wenza ebhentshini dumbbell ehlezi, ekuqaleni ukuphoqa iya imishayo phambi, bese ngokwesilinganiso. Ngezinga elincane lapho umthwalo ewela ngemuva triceps deltoid kanye engenhla esifubeni endaweni imisipha. Cindezela dumbbells bayiphendule kuyinto umsebenzi ewusizo kakhulu. Lapho efeza umsebenzi isenzo echaziwe wenziwa umthwalo omkhulu cuff rotator. Lena iqembu elincane imisipha, okuyinto inendima enkulu nganoma yisiphi bodybuilder. Cuff cishe wamukela noma iyiphi ingxenye ebalulekile nokuhamba kwezindikimba izandla emalungeni ehlombe. Wabuye ehilelekile umzimba eziningi. Ngakho ukuthi ukuthuthukiswa okugxilile cuff rotator kungaqinisekisa ukuvimba ukulimala kungenzeka esikhathini esizayo. Ntu cha wahlanganyela ezemidlalo "ezisinda" kangaka, kuba impela ampofu. Ngoba lezi ukunyakaza kungazelelwe nezimbi isisindo abalulekile kalula kungaholela ukulimala kwemisipha.

Bani futhi nini?

Kufika kulokhu, naphezu kweqiniso lokuthi lo msebenzi eziyisisekelo, it is hhayi Kunconywa ukuba enze. Isizathu salokhu kuyinto ampofu angavuthiwe rotator cuff. Cindezela dumbbells ehlezi indlela lengiyo okusezingeni eliphezulu Ngenhla kwekhanda lakhe has a umthwalo obalulekile eqenjini elithile imisipha. Ngisho ne isisindo amancane ukusebenza best of plan lobuchwepheshe leso senzo kungaholela ukulimala cuff rotator. Futhi ngakho abasubathi kungekho nakho beya ibhande lamahlombe kuyindlela elula ukwenza inketho lula. Okungukuthi, elingenhla cindezela induku ehlezi. Noma kungenzeka ukuba afeze ukuhlinzwa efanayo phezu Simulator abafanele. Umthelela kuyafana, kodwa cuff kanye ukushaja kuyoba ingasaphathwa.

Buhle ebhentshini cindezela nge dumbbells ehlezi

Ukuze uqhathanise, thatha umzimba ezimbili. Okungukuthi ebhentshini dumbbell ehlezi phezulu izenzo ezifanayo bar. In the version yokuqala, ongayifinyelela ibanga kangcono ezinyakazayo. Isizathu itholakala lokuthi ukuthi entanyeni induku ayikuvumeli izandla ngokuphelele bukhomba phezulu. Kufana kancane kunciphisa umthwalo kagesi ku imisipha delta.

Cindezela dumbbells ehlezi phezulu: ukuba khona ukuntuleka

A kusimo enkulu kulokhu ukugcizelela kakhulu cuff rotator. Enye kusimo Kuyaphawuleka ukuthi kulo msebenzi kumelwe ngaso sonke isikhathi ukuqapha isikhundla efanele dumbbell. Ngenxa yalokho, kukhona nobunzima ukuqaliswa lesi senzo, kanye ingozi kuhlasimulise luyanda kakhulu.

Cindezela dumbbells ngesikhathi ehlezi ebhentshini: Imishini

Kulokhu, ukulandelana ethile yezenzo wenziwa. okungukuthi:

• Sahlala phansi ebhentshini. Ngakho ukuphumula kumele afakwe thwi. Kubalulekile nekusebenta inqubo.
• Khona-ke, kufanele lokhu kusekelwa yayicindezele ikhanda, engenhla futhi wehlise back. Ngakho, nenkanuko edlulele Kwenziwa isikhundla umzimba efanele.
• Ngemva kwalokho, ukuthatha dumbbell ezandleni zakho, ukuthola kwabo ngenhla kwamahlombe akhe. I izindololwane kufanele ibe ohlangothini olufanayo ohlangothini, kanye entendeni - phambili.
• Okulandelayo iwukuba ukubamba umoya wakho futhi kancane aphakamise izingalo ngaphezu kwekhanda indlela arc. Lesi senzo wenziwa nje izisindo phezulu engabuyeli ukuxhumana nomunye.
• Khona-ke ukuthula okwesikhashana, udinga ukwehlisa izingalo kuya indawo yokuqala.
• Phinda le nqubo kumele kube isilinganiso esifanele ngesikhathi.

umehluko wemisindo nemiqondo yamagama Okubalulekile kanye namathiphu

Kulokhu, cabangela lokhu okulandelayo:

• Awudingi ukuba ayeke endaweni ephansi ukuze kuzuze ku umthwalo delta. Okungukuthi, ukuphindaphinda umzimba kufanele kwenziwe omunye umoya, omunye ukunyakaza okuqhubekayo. Okungukuthi, ukufinyelela iphuzu esiphezulu, udinga sengidonsa umoya. Kulokhu, udinga ukubamba umoya wakho. Ngemva kwalokho, kumelwe ukwehlisa dumbbells futhi nje ngawakhamela up. Kufanele exhale. Kufanele usebenzise energy icala, okuholela wehlise dumbbells. Kuyoba lula kakhulu ukudlulisela ngaphandle kokuma esibi kunazo zonke.
• It liyadingeka ukuze kuncishiswe dumbbells ndawonye kuze kube khaxa endaweni phezulu. Phela, lokhu indlela iyoletha nokwehla esiphezulu phambi futhi delts phakathi.
• Ungavuli jerks dumbbells phezulu futhi phansi nge aphansi esitobhini kwabo ngokungazelelwe ezansi. ukunyakaza kwabo kufanele kwenziwe kahle futhi ngokulinganayo. Esikhathini isikhundla ehlezi zonke abukhali ukusheshisa nokuhlale unyathela amabhuleki, dumbbell kuyingozi kakhulu. Njengoba ezimweni ezinjalo ukushaqeka mfutho ukunyakaza kuyinto backbone.
• Sibambe umoya lula ukwenza indlela yokuphepha ngemuva uqotho. Lokhu kuzoqinisekisa ukuthuthukiswa umzamo deltas eqinile.
• Ungayisebenzisi izinsimbi zinzima kakhulu. Kulokhu, kukhona ubungozi bokulahlekelwa ibhalansi lapho zitholakala ngaphezu kwekhanda. Ngaphezu kwalokho, isisindo dumbbells ububanzi kakhulu elilinganiselwe ezinyakazayo, futhi ungavumeli emahlombe ukukhulisa ukuphakama esiphezulu.
• Ngaphambi kokuphela kwenqubo akufanele kwenziwe ukuphumula yabezindaba imisipha ezisizungezile yomgogodla. Kuyadingeka ukuba uzigcina izinzwane abo ngaso sonke isikhathi. Phela, le misipha unikeze isikhundla esinqunyiwe we esifubeni. Lena isimo kubalulekile ngaphandle okuyinto akunakwenzeka ukuba afeze cwaningo qualitative ka deltas.
• Nokho ungase futhi wenze cindezela ebhentshini nge dumbbells ehlezi emahlombe akhe, ephethe dumbbell isango hlangothi futhi izindololwane - isiqondiso njalo phambili. Lokhu kuzokhulisa umthwalo engxenyeni engenhla esifubeni delts phambi.

yi

Ngemva kokufunda ngenhla, wonke umuntu uyokwazi ukuphendula umbuzo yokuthi kuyini lo msebenzi onjalo afana ebhentshini cindezela nge dumbbells ehlezi. ukusebenza Isithombe is okwethulwa kulesi sihloko.