Ukuphakamisa izimbongolo ezinhlangothini kungukuzivocavoca okungcono kakhulu kwezinhlanzi ze-deltoid

Ukuqeqesha amahlombe, kunezivivinyo eziningana eziyisisekelo. Lezi yizinkampani ezihlukahlukene zokucindezela kanye nezimbumbulu kanye nama-barbells, i-dumbbell iphakamisa yonkana emaceleni emthambekeni nokuma. Ukuvivinya umzimba ngalunye kusebenza kahle futhi kungasetshenziswa kokubili futhi uchungechunge olukhulu.

Izenzo eziyisisekelo

Esinye sezivivinyo eziyisisekelo sokwandisa ivolumu yamahlombe kungumshini wezingqungquthela. Isikhundla sokuqala singaba sehlukile, kokubili simile futhi sihlezi ebhentshini. Indlela yokuqala kufanele iqhutshwe njalo ngezingqungquthela ezincane zokufudumala nokulungiselela isisindo sokusebenza isisindo esisebenza ngokuyinhloko, imigudu namalungu.

Inqubo yokuzivocavoca ukuhamba kwama-dumbbells up. Esikhundleni sokuqala, lezi zingqungquthela zisezinhlangothini zamahlombe, izintende zikhomba esibukweni. Uma uphuma, phakamisa izandla zakho, ukuze endaweni yokugcina ibhulashi lingaphezu kwehlombe. Ungavumeli uhlangothini lwe-elbow ukusebenza.

Umshini we-bar uyenziwa ngendlela efanayo nangezimbongolo. Kudingekile ukulawula izindwangu bese uwathatha phambili.

Ukuphakamisa ama-dumbbells ezinhlangothini

Umsebenzi ovame kakhulu wokuqeqesha imisipha ye-deltoid e-gym. Yenziwa ngezingqungquthela ezincane, kodwa ngokuphindaphindiwe okuphindaphindiwe. Inqubo yokwenza nokulawula ukunyakaza kulo lonke lo msebenzi kubalulekile lapha.

Imisipha ehilelekile emsebenzini i-deltas (ama-fascicles angaphambili naphakathi). Ukuphakamisa izimbongolo ezinhlangothini phezulu kuhlanganisa imisipha ye-trapezius.

Isimo somzimba ekuqaleni kokusebenza singase sibe ukuma noma sihlezi, sibuyele ngqo, ezandleni ze-dumbbell.

I-Technique yokusebenza: ekuphumeni komzimba yenza ukuphakamisa izimbongolo ezinhlangothini ezinhlangothini zamahlombe. I-inhalation ibuya kancane kancane.

Izincomo zokuqalisa

Ungavumeli ukunwetshwa okugcwele kwengalo phakathi nokuvivinya umzimba wonke, gcina izingxube ze-elbow ziboshwe kancane. Ukuze usebenzise amafayili amaningi omzimba we-muscle deltoid, isandla kufanele sikhululwe phezulu ngeminwe encane. Lesi sikhundla sezandla sizoqinisekisa umthwalo ofanelwe kokubili kwesigxobo sangaphambili se-delta nesigxobo esiphakathi.

Ukuze uthole inqubo yokuqeqesha ehlukahlukene, ungashintsha isikhundla sebhashi bese uphendulela isithupha sakho. Kulesi simo, umthwalo uzodlulela emgqeni wangaphambili we-delta.

Ukuphakamisa ama-dumbbells ezinhlangothini akuyona ukuvivinya okulula. Phakathi nento yonke yokunyakaza kuyadingeka ukuqapha isimo semhlane (kufanele kube njalo), isifuba namahlombe (aqondiswe futhi avuliwe). Ungavumeli ama-dumbbells aphakamise ngaphezu kwamahlombe, nakuba lokhu kukhetho kuvunyelwe uma ufuna ukufaka i-trapeze emsebenzini.

I-trajectory yokuhamba kufanele ibe ngaphezulu - ukuphakamisa ezingeni lamahlombe, ukwehla endaweni lapho imisipha isasebenza emsebenzini futhi ayikhululekile. Yenza lo msebenzi kuze kube yilapho uzwa ukushisa emisipha.

Landela isikhundla sehlangothini lwe-elbow, ukuhamba kuqala ngokuqondile nayo. Ibhulashi lilandela ngemuva futhi endaweni yokugcina ingaphansi kwesigqoko.

Ukuqeqeshwa kwe-beam deltas engemuva

Ukuphakamisa izimbongolo ezinhlangothini emthambekeni kusetshenziswa umgodi we-delta ne-trapezium. Ukuzivocavoca kungenziwa kusukela endaweni yokuqala noma ukuhlala. Esimweni sokuma emithambekeni, imisipha yangemuva ibuye iqhaza emsebenzini. Esikhundleni sokuqala sokuhlala, umsebenzi we-delt uhlukile kakhulu. Lolu khetho luyinkimbinkimbi futhi ludinga ukuhlushwa okuphezulu lapho kusetshenziswe.

Ikhono lokukhishwa

Emile emthambekeni, ikhanda liyaphakanyiswa, ekuphumuleni ukuze wenze ukuphakamisa izimbongolo ezingeni lezindlebe. Uma u-inhaling, kancane kancane wehlisa izandla zakho phansi. Le nqubo ifana nokusebenza kwangaphambilini futhi yenziwa ngendlela efanayo, kodwa imile emthambekeni. Izindwangu ziqondiswa phansi, iminwe emincane edwaleni, ukukhipha ukunyakaza emaceleni.