Obonisa phezu delts labaqaphi elingemuva. Yokudonsa phezu delta ezingemuva

emahlombe Okubanzi kubaluleke kakhulu njalo bodybuilder ofuna abe ukuthuthukiswa okukhulu futhi evumelanayo emzimbeni. kumiswa deltoid nehlombe ezingemuva delta is yi trapezius - ehlombe kumiswa "amadili" imisipha eyodwa kuphela. Okulandelayo, sichaza kabanzi mayelana izici ukuqeqeshwa, kanye mayelana umzimba kangcono ngemuva kwehlombe semifula.

Izimbangela asebenzayo umzimba ehlombe

bodybuilders Iningi akhokhe ukuqeqesha kuleli qembu imisipha kuyinto ukunakwa ngempela, njengoba ucwaningo lwabo kusivumela ukugcizelela lo biceps futhi triceps, ukwenza izandla zibukeke omkhulu, waklebhula futhi ngenxa yobuhle. Leli qiniso nje iphoqa deltoids isitimela ngokuphelele zonke abasubathi abafisa sifinyelele imiphumela emihle kakhulu kulo mdlalo. Isizathu sesibili kubalulekile isidingo sokuqeqesha esinjalo ezingeni lelisetulu kuhlasimulise ngokuhlanganyela ehlombe, ngoba ehilelekile amaningi umzimba ezahlukene. ukuqeqeshwa ehlombe Fundzisisa kungaba ngokuphawulekayo ukuqinisa nemisipha, ukuvikela, ngaleyo ndlela, deltoid kusuka ukulimala kabi.

ukuqeqeshwa Izici

Ngokuvamile, emahlombe kunzima ukumpompa. Kungani lokhu kwakwenzeka? Iqiniso ukuthi deltoid kunalokho nzima indlela. It has 3 kwemisipha yamalensi: phambi, maphakathi kanye labaqaphi elingemuva. Akunzima ukucabanga ukuthi akukho msebenzi onjalo, angathathwa nombala ukulayisha zonke ikhanda. Yingakho ikhwalithi ukuqeqeshwa kuzomele sifake emahlombe ukunyakaza ahlukahlukene, angathathwa sibhekiswe zonke iminyango deltoid. Kufanele kuqashelwe ukuthi i-yimuphi umsebenzi, kubalulekile ukuba sisebenzise isikhundla lesifanele zomzimba. Yiqiniso, imiphumela engcono, kumelwe ukwenza umzimba kokubili eziyisisekelo nesizungu. Beginners ngokwanele ukwenza 2 umzimba Amazing ngalinye, eziphambili kakhulu - 3 nokuningi. Inombolo amasethi - 3-4 8-12 rep.

umzimba eyisisekelo

Njengoba sishilo, imisipha ehlombe ngempela ziyakukhetha ngokuya hypertrophy uphinde uthuthukise ukusebenza ngamandla. Ngomqondo onabile, ngoba izinga lesifundo yayo zifiki ezintathu umzimba ngokwanele isisekelo leli qembu imisipha:

• cindezela Military.
• Bench dumbbell / barbell ahlale / ume.
• Bench Arnold.

Lezi zindlela zibhekwa ngokufanelekile njengezidalwa ezingaphezu ukuba okungcono kakhulu ekutadisheni deltoid, futhi ngenxa yalokho bayakwazi ngokushesha ngangokunokwenzeka ukwandisa amazinga amandla kanye nenani kwemisipha.

Okulandelayo, sichaza kabanzi ngalokho obonisa kuya ezingemuva semifula is arcade kwenziwa ukukhulisa ukuthuthukiswa yabo.

ucwaningo lwesayensi abathandwayo

ososayensi Norwegian emva ucwaningo lwaphetha ngokuthi abasubathi kukhona ukucindezela kangcono ehleli kuka emi. Kunzima wayemi ebhentshini nge dumbbells. Noma kunjalo, lezi umzimba (ebhentshini cindezela nokuma) sabakhuthaza kakhulu kunazo ekukhuleni deltoid. Kuyaphawuleka ukuthi ukwanda best zizithobe ekusebenzeni ugongolo phambi emahlombe. Dumbbell ebhentshini cindezela, yena, kuhileleke okuningi emsebenzini front ikhanda kuka mshini we a bar, kodwa phakathi no-emuva, zithwesiwe mayelana efanayo (ezingeni Intermediate). Ekugcineni, ehlezi ebhentshini ucindezela 30% ngaphansi ethintekile ikhanda ezingemuva kuka ukuma okufanayo.

Ukuba Wedwa umzimba ku delts ezingemuva

Akusiwona imfihlo ukuthi ukuze kufezwe impumuzo esiphezulu kanye aesthetics udinga ukwenza ngabodwa ukunyakaza. Qaphela futhi yokuthi izivivinyo eyisisekelo kunazo sekukaningi imithwalo medial, ngakho-ke asikho isidingo alole focus. Kodwa nakhu ugongolo emuva cishe njalo emuva, yingakho ukusetshenziswa umsebenzi okubhekiswe kubalulekile ngempela. Engemuva delta, izithombe ongawabona ngezansi, "okuthandwayo" edonsa umzimba, okuyinto thina Uzokutshela manje kabanzi. Yiqiniso, mahi nazo ewusizo, kodwa ukuhlaziywa okwengeziwe ngalesi sihloko uzothola ekupheleni isihloko.

Ephambene zizalela Simulator Peck-Deck

Kanjani ukwakha delts labaqaphi elingemuva? Yiqiniso, isidingo ubambe njalo ukuqeqeshwa isisindo. Omunye izivivinyo kangcono intambo posterior ingaphezu ukunyakaza, lapho khona oyifunayo ukwenza ngoba zonke Amazing olulodwa. Ngaphandle ngemuva amahle ekhanda, lokhu kuhamba kuthinta umsebenzi iningi imisipha emuva. Ekugcineni, umsebenzi kuzokuvumela ukuqinisa imisipha rotator cuff, amandla ehlombe esithinta ngqo ukuzinza ngokuhlanganyela ihlombe umthwalo ivolumu ethize. ukusebenza ubukeka imishini ngendlela elandelayo:

• Okokuqala ulungise isikhundla izingalo, kanye ukuphakama Esihlalweni Simulator. I ekahle kungaba ngesimo lapho ububanzi phakathi izingalo ilingana ububanzi emahlombe. Kubalulekile ukuthi izandla zakho parallel phansi. Amabele sicindezelwe ngokuqinile esihlalweni emuva, emuva kancane flex okhalweni, futhi ugcine izandla zakho waqonda ngokuphelele, ubambe isibambo isango hlangothi.
• Ngaphezu kwalokho, sitshala isibambo kancane, ukuze umthwalo laqala ukwenyuka nge usuthule.
• Ukwenza umoya futhi ubambe umoya wakhe ngesikhathi esiphezulu zingaphazamisi imishayo ezingemuva futhi emuva engenhla, wamshaya ingalo ngangokunokwenzeka emuva.
• Phezulu ukuhamba, lapho izandla zethu ngempela ukuphumula, okwenza misa isikhashana emfushane, ngisho ikhanda zingaphazamisi emuva. Khona-ke exhale futhi ubuyele isikhundla ukuqala.
• Uma ufika esibi kunazo zonke, senza misa isikhashana osheshayo futhi uqhubekele ukuphindaphindwa esilandelayo.

dumbbells Yelula elele ngesisu sakhe

Siyaqhubeka ukhuluma ngalokho obonisa kuya ezingemuva semifula kukhona okungcono. Technique ethutha elilandelayo Ungabuka ngezansi:

• Amanga ebhentshini Simulator isisu phansi.
• Thatha dumbbells.
• On the donsa siphakamise dumbbells afinyelela esifubeni ezingeni. Izindololwane ukuzalela emhlabeni, awabambe izimisele i-engela 90 degrees ku phezulu ukunyakaza.
• On the exhale, ukulahla dumbbells phansi. Phinda lokhu izikhathi eziningana.

Lokhu traction phezu delta ezingemuva kumele ibe khona kule izinhlelo zokuqeqesha.

Ngokuzalanisa dumbbells emaceleni e emthambekeni

Kugcine kuhla lwethu umsebenzi okungukuthi umphumela omkhulu phezu kwezintaba kwenaba we ezingemuva deltas. Technique kokulandelayo:

• Thatha phambi isango dumbbell.
• Lean phambili ngakho, ukuthi kwaba parallel esifubeni kuya phansi. Gcina emuva yakho flat, kancane arched kabuhlungu emgogodleni lumbar.
• Izandla ngokuqinile silungise indololwane, okuyinto okumele ahlale ngqo kuze kube sekupheleni indlela. Ekuqaleni ungakwazi lizilolongele kancane, ukuze kube lula inqubo yayo.
• Zingaphazamisi izinyanda akha trapezoid ngobumnene baphokophelele ku ezinhlangothini dumbbell ke wazama ukukhulisa kubo njengoba eliphezulu ngangokunokwenzeka.
• Izandla ukuhambisa kuphela thwi okudlula emahlombe.
• Phezulu ukugcina izindololwane ezingeni ethe xaxa we emuva.
• Ngomusa ukwehlisa dumbbells kuya indawo yokuqala, ukwenza kokuhlaba ikhefu emfushane, ukuze baqale ukwenza ukuphindaphindwa esilandelayo.

ukuqeqeshwa deltoid

Akunakwenzeka ukubhala uhlelo jikelele zonke, kodwa I amathiphu ezilandelayo zizokusiza impumelelo.

Ukuqeqesha №1 eziyinkimbinkimbi

1. Ukuphakamisa izingalo nge dumbbells ihlezi izinhlangothi - 3 x 10.
2. Xhumanisa kwesilevu - 3 X 12.
3. Bench ngenxa ikhanda e lo mshini Smith - 2 x 8.

Ukuqeqesha №2 eziyinkimbinkimbi

1. Xhumanisa induku kwesilevu - 3 X 10.
2. Bench Arnold - 3 x 8.
3. Mahy - 2 x 12.

Ukuqeqesha №3 eziyinkimbinkimbi

1. Bench dumbbell ukuma - 3 x 8.
2. Ukuphakamisa izingalo nge dumbbells emaceleni ehlezi hooded. ebhentshini - 3 X 10.
3. Xhumanisa dumbbell kwesilevu - 2 x 12.

Kanjani ukwakha delts labaqaphi elingemuva? Ukuze umphumela esiphezulu, ukuqeqeshwa kungenziwa kuhlangene umzimba for imilenze noma emuva. Ungakhohlwa mayelana isikhathi ekudleni esifanele.

Yelula ngokumelene senhliziyo

Lapho yathuthuka singakwazi kalula ona le deltoid, njengoba babe isakhiwo eqondile. Bewazi yini ukuthi imisipha ehlombe ukwenza imisebenzi eyinkimbinkimbi, kuhlanganise umsebenzi izivivinyo eziningi ku engxenyeni engenhla emzimbeni. Engemuva ugongolo deltas, ukuzivocavoca on ukuthuthukisa esiye kuchaziwe ngenhla, beselulimala ngempela kalula. Noma kunjalo ukuqeqeshwa waleli qembu imisipha kubaluleke kakhulu kokubili Wabasaqalayo kanye nezifundiswa. Khumbula futhi ukuthi delta ezingemuva e elithile noma ngenye indlela neqembu uzotshala esifubeni.

Ngakho iphuzu noma Mahi? Yiqiniso, owokuqala. Iqiniso lokuthi traction inikeza wena ukwanda okusheshayo e yemisipha namandla ukusebenza, ngokungafani kuya senhliziyo, okuyinto lunye - "odla" imisipha, kanye umdwebo impumuzo yabo. Ungakwazi futhi ngokushesha intuthuko eyanele ukulayisha izinduku, kodwa ngeke ukwazi ukuthatha inesisindo ngesikhathi umzimba ukubhakuzisa. Ekugcineni, zinyanga ngisho ngesikhathi ukwephulwa kancane inqubo singaholela ekulimaleni, okuyinto nakanjani ngeke kwenzeke lapho traction. Pho kungani mahi nhlobo? Kulula: avumela kakhulu "zapampit" ugongolo deltas, kanye nokukhuthazela.

Ekuphetheni

Delta kuyinto imisipha kuhle obucayi, okulula kakhulu umonakalo. delts engemuva bathambekele zisale ngemuva ekuthuthukisweni, kusukela ezindaweni eziningi ayiqondakali Kulayishwa umsebenzi othize, ngokungafani kuya medial futhi anterior amakhanda. Siye echazwe izivivinyo engcono ezingemuva delta, kanye eziningi ngempumelelo futhi ngesikhathi esifanayo izinhlelo umsebenzi silula ukuthi nakanjani kukwenze kunamandla futhi okukhulu ngaphezulu. Inhlanhla ekuqeqesheni!