Umsipha deltoid. Iimpawu zoqeqesho.

Ngubani na uphupha yamadoda lwezemidlalo? Lo mfanekiso womntu ofezekileyo lisoloko linxulunyaniswa emagxeni ezibanzi. Beautiful igxalaba ukhandwa esihlunwini deltoid, apho lo yinxalenye yomzimba imbonakalo uyindoda, ukwenza amagxa ebanzi, nezandla - isiqabu. Yilaa emagxeni neengalo guys bayathanda ukuba yenyuse kuqala, ngokufuna ukukhangeleka mihle kwaye kutsala umdla amantombazana. Wona loo madoda abangazange anike uhlobo amathambo ezinkulu apha emagxeni, bayakwazi ukwandisa, zokumpompa deltoids.

Igama esihlunwini deltoid kubangelwe imilo ezingoonxantathu kunye nokufana kunye ileta lesiGrike "delta". Ngenxa inxaxheba izihlunu thina uphakamise wehlise nengalo; Bathumela ingalo ecaleni, phambili umva; Senza uzijukelezo egxalabeni. Njengoko yaziwa kakuhle, oko kuquka ogudle ezintathu umqadi izihlunu ngaphambili, phakathi nangesemva.

A somfula oluyilwe kakuhle - nje kuphela zobugcisa, kodwa ke ekuthinteleni ukwenzakala umbhinqo emagxeni. Kwaphuhliswa deltoid kwezihlunu sikhusela ligxa zokonzakala kwaye kuqinise nemisipha. Delta Training - inkqubo onzima kunye nexesha elide, nto leyo ngenxa isakhiwo entsonkothileyo esihlunwini. Akukho namnye umthambo ayikwazi ukulayisha ngokupheleleyo zonke Imicu esihlunwini deltoid, ke ngoko, ukuze ufumane egxalabeni intswelo ephuhliswe kakuhle ukusebenzisa iintlobo olulandelenayo ezahlukeneyo abasebenza kuzo iintsika ezahlukeneyo.

Uqeqesho deltoid kwezihlunu iqulathe imisebenzi esisiseko kunye ekwanti. imithambo Basic asebenza ngexesha elifanayo ngaphezu kwesinye inyanda zihlunu kunye emajukujukwini kuchaphazela kuphela ezithungwini ngamnye kunye nefayibha. imithambo Basic iyasebenza ngaphezu lilolo, kwaye kufuneka zibe sisiseko yoqeqesho. Imisebenzi bodwa zibandakanya uqeqesho apho kufanelekileyo ningatyhafi kuphuhliso nangeengcamba ngamnye. 8-10 kophindo e indlela mnye isixa ngokupheleleyo yokwakha kwezihlunu.

Ukuze enze umthambo ukuze izihlunu deltoid Nge esetyenzisiweyo, dumbbells okanye mshini okhethekileyo.

imithambo Basic.

Omnye ukuzilolonga ezingcono, ngaleyo ndlela onamandla igxalaba deltoid kwezihlunu ithathwa ngokuba cofa emkhosini, elithi lisebenze ngakumbi esineendidi, kunye nesifuba eliphezulu. Eyenziwa cinezela Iijaji dumbbells okanye Nge ukusuka kwindawo ehleli umile okanye. Okubaluleke kakhulu izixhobo umthambo. press Military lujoliswe lokufundiswa ngaphambili phakathi imiqadi nkanyamba. Ukuma okanye ehleli ukuthatha intonga kwaye yibambe kwinqanaba esifubeni, aphakamise Nge ngentla kwentloko yakho, ngokupheleleyo kanye iingalo zenu, ngaphandle angagubhi. Buyela indawo yokuqala.

Nokuzalana izandla dumbbells ngesandla. Iinyawo zamagxa nobubanzi ngaphandle, dumbbells ezandleni ubuza, neentende kongomisiwaka eka emathangeni, iingalo waguqa kancinci kwi iingalo. Ukuphakamisa iingalo ngapha nangapha zenyuse, kwinqanaba egxalabeni kunye yesundu zenzeka phezulu zijonge phambili. Ngobunono ukwehlisa iingalo phantsi, iingalo hayi zigobile, landela dumbbells ngexesha iintshukumo ngesandla.

Bena Arnold - umthambo ezingundoqo apho ababandakanyekayo yonke izihlunu zamagxa deltoid, ngokukodwa phambi kwayo kunye nomqadi icala. Lo msebenzi lwenziwa kunye dumbbells ehleli kwisitulo kunye back. Ngasemva kufuneka ngokuqinileyo nxamnye emva kwesitulo, iinyawo ncwaba emgangathweni waguqa umgangatho kwi ° 90. Kwindawo yokuqala izandla kunye dumbbells ngabona entanyeni, iingalo ukuya ubuxoki omzimba moya mnye, intende ngqo umzimba. Phakamisa dumbbells ukuya kulwandiso ngokupheleleyo iingalo, intloko uvikivwa, isilevu eyayingqalene emgangathweni, amehlo ngqo phambili. Phezulu kumphakamo baqala izandla zakhe ukuya kwinqanaba eliphezulu bathunyelwa phambili. Kwesi sikhundla, ogudle abahluza izandla ngokucotha ithotywe yokuqala.

Enye umthambo esilungiselelwe uphuhliso eliphakathi-beam - eli Umnqweno ukuya kwesilevu. Lo msebenzi ubandakanya kuphela umsipha deltoid, kodwa trapezoidal. Ukuqala imile, esifubeni ngaphandle, emva ukugoba, intonga ezandleni lathotywa ezinqeni, ukubambelela elimxinwa phezulu. Zolule deltoid kunye trapezius kwizihlunu, qhelisa iingalo zakho, aziphose kwicala, yisa iingalo, hayi nasezimbizeni okanye kunene. Ingongoma eliphezulu engqinibeni kufuneka izongamele amagxa, iingalo ephezulu yenza-engile kunye tyaba ° 30. Ingongoma eliphezulu yobunzima ubuninzi, imila- trapezius kwezihlunu. Luhamba abuyele kwindawo yokuqala.

imithambo kude.

Kuba phambi ogudle ye umqadi. Kuba nophuhliso phambi kwentloko ogudle enze Nge oomatshini kwisitulo ngenxa intloko, ukhwela iingalo ngqo kunye dumbbells phambili.

msebe diff. Yangasemva somfula wasebenza imithambo kakuhle intloko ezifana ukuxutywa benemizimba isandla ngesandla, emi ithambeka; wamgxotha dumbbells ukusuka kwindawo uvaleke kwi isisu sakhe phezu kwesitulo.

Uqheliso ukuba izihlunu deltoid bangaqeqeshwa kunye nezixhobo block, kodwa ukusebenza kunye Nge okanye dumbbells ukunika iziphumo ezibambekayo ngakumbi.