Umqeqeshi wakho we-intanethi: ukuzivocavoca kwemisipha ye-deltoid

Ziziphi iimisipha ezikhangayo kakhulu kubasetyhini? Kakade ke, ezo zihlunu ezenza ukugoba kwamahlombe. Umshishini ogqithisileyo ungaboniswa kuphela ehlobo elunxwemeni, kwaye amahlombe amahle ayabonakala nakweyiphi impahla. Kwaye inxalenye ebalulekileyo ekudalweni kwemigqaliselo efanelekileyo yamagxa iyenziwa yimisipha ye-deltoid. Ziyacaca ukuba ngaba amahlombe aphilileyo okanye ajikeleze kakuhle. Ngoko ukusetyenziswa kwemisipha ye-deltoid kwinethiwekhi kukhangelwa rhoqo. Ewe, uwafumene. Masiqale.

Okokuqala khetha iingubo ezinobungakanani obunokukwenza ukusetyenziswa kwezihlandlo ezili-12, kwabanye uzakuba ne-3kg, ezinye zize zibe ngu-5kg - akwanele. Indlela yokupompa izihlunu ze-deltoid ekhaya? Ukuba kukho iidumbs, ungakhohlwa malunga neholo.

1. Kufuneka ufumane ngqo, welula iingalo zakho ukuze balale esihlalweni. Kwizandla zesigxina sinamathela phezulu. Izandla zakho kufuneka zilungiswe ngokukhawuleza kwiingqungquthela. Emva koko umzimba kufuneka ulungelelaniswe kwiindawo zokunyakaza (ukuchithwa kwemvelo kugcinwe kwinqanaba elingaphantsi). Izandla kufuneka ziphakanyiswe ngeentende, uze ufikelele ekuhambeni kweengalo zomgangatho. Gcina. Beka izandla zakho phantsi, kuphela ngokukhawuleza.

2. Lo msebenzi ufana neyaphambili, i-trunk kufuneka ibe kwindawo efanayo. Nangona kunjalo, izandla kunye nezidumbulu ziqala ukuhamba ukusuka kwindawo efana nendawo. Ngaphantsi kwehlisa izandla zakho ngomnye uze uphakamise. Into ephambili apha i-speed speed kunye ne-amplitude encinane, akufuneki kubekho inertia.

3. Ngezandla zakho, kufuneka uhlale ngobumnene kwi-bench. Iingqungquthela zibanjwe ngokubamba phezulu kwiphepha ukwenzela ukuba zisezantsi kwinqanaba lobuso. Phakamisa izandla zakho, ungavumeli ukuba izidumbane zisondelelane. Gcina izandla zakho phezulu, zinciphise kancane. Kwiinguqulelo enzima kuyimfuneko ukuguqula iindleko zesigxathu samasundu ngaphakathi.

4. Kancinca imilenze emadolweni, ungawafaki mkhulu, kodwa ungagqithanga kunamahlombe. Iingqungquthela ezivela phezulu. Zigcine phambi kweenyawo zakho kwizandla zakho ezihlukanisiweyo. Ixesha elide ngexesha lo msebenzi wonke kufuneka ligcinwe. Amathambo entendelezo kwisithuba sokugqibela afanele abe ngqamaniso kumgangatho. Buyela kwisikhundla esiye saqala kuso, kufuneka sicebe. Iingqungquthela zifanele zibe ngaphaya komgama omnye. Ukunyamekela ukuba usebenzise iimpawu ze-deltoid muscle, zingonakaliswa ngenxa yendlela engalunganga.

5. Thatha umthwalo weentende ngaphakathi. Iingqungquthela akufanele zibe nzima kakhulu. Phakamisa amahlombe akho ngokungathi uzama ukufikelela ezindlebeni zakho. Yeka uze ubambe, ubale ukuya kuma-50, wehlisa izandla zakho, buyisela izandla zakho phantsi. Izandla akufanele zifakwe kwiindawo, kwaye intloko akufanele iguqulwe phambili, ngoko ubuchule belo mzobo ku-deltoid muscles ifuna.

6. Thatha iibhokhwe ezinomlinganiselo ezinzima kwiingalo zakho, uzidonsa phezu kwentloko yakho, ubambe izandla zakho ngaphakathi, kwinqanaba elifanayo lobubanzi kunye namahlombe. Ngaphandle kokuguqa iingalo, pha kamisa amahlombe akho, uphinde uzame ukufikelela kwiindlebe zakho. Ncipha phantsi kwindawo ephezulu, ubuyeke amahlombe.

Ngokuqinisekileyo zonke izivivinyo ze-deltoid kufuneka zenziwe ngokugxininisa ngokupheleleyo kwinkqubo, ungaphazanyiswa ngxoxo okanye kumculo. Ukuba ufuna imvelaphi yesandi, makungabi namagama omculo okanye baya kuba ngolwimi olungaziwa. Ukuba uthatha iidumbbell ezinzima, ungonakalisa izihlunu, ngoko uzama ngokukhethekileyo umthwalo. Kucetyiswa ukuba uhlale wedwa, kuba kwinkampani uya kuzama ukubonisa abanye indlela oqinileyo ngayo - kwaye unokubangela ukulimala. Ngoko kulungile-ukuba usebenze wedwa, kuqala phambi kwesibuko. Emva kwexesha uzakuqonda ubuchule - kwaye imemori ye-muscle iya kwenza konke.

Ukuba ungaphantsi komgaqo-siseko ungabi nesisindo, ngoko ungasebenzisa abagijimi. Nangona kunjalo, ukuba kukhawuleza, kuphela iprotheni eya kwenzayo. Okanye zama ukufumana iprotheni eninzi ukusuka ekudleni okunokwenzeka. Esi sisiseko sokukhula kwemisipha.