Kukweza dumbbells m'manja mwa otsetsereka ndi: Njira Kukuthandiza

Kukweza dumbbells mu mbali tilting (kapena alili) - Kugonjera izo olekanitsidwa mkulu kwambiri. Izo umalimbana elaboration wa deltoids ndi, ndicho kumbuyo milimo. Ndi pafupifupi alibe analogues Choncho, ntchito ndi ambiri mwa akatswiri a misinkhu yosiyanasiyana ya maphunziro.

Amene minofu akugwira ntchito

Kuwonjezera pa deltoids kumbuyo, pa masewera olimbitsa thupi (pa vanes mudziwe kumapeto kwa gululi) Kumathandiza m'munsi ndi pakati mbali ya trapezoids ndi, rhomboids, infraspinatus ndi teres lalikulu minofu. Small katundu imagwera pa pakati ankadziwana ndi.

za umisiri

Izo si koyenera kubwereza kufunika njira ya wokhulupirira mwa ojambula. Choncho, choyamba tiyenera kuphunzira momwe angachitire izo bwino kukweza dumbbells mu dzanja linapendekeka patsogolo zolemera ang'ono, ndi kokha pamene zipangizo adzakhala kwathunthu anaphatikizana, pang'onopang'ono kusamukira zipolopolo zambiri lolemera.

Ndondomeko ya kuphedwa kwa patsogolo ayenera kukhala motere:

1. Kutenga dumbbell (ndale nsinga) ndi tilts ndi torso patsogolo mpaka likufanana ndi pansi. Pakuti bata wamkulu wa miyendo pang'ono ndichotse pa maondo, angaubweze molunjika wanu. Izi ndiye poyambira malo.
2. Monga inu kutulutsa pang'onopang'ono bwino kukweza manja ndi dumbbells, pang'ono akunga pa elbows m'mbali, kuti azitha mlingo phewa ndi pa yemweyo nthawi yomweyi pansi. Nkofunika kuti likundikanikizira anu akupita molunjika pansi, adzalola katundu pazipita ndi delts kumbuyo.
3. Pamwamba pa gululi anachedwa ndi wachiwiri ndi munthu pazipita Yosefera minofu chandamale, ndiye inspiratory sanatchule manja pansi njira yomweyo.
4. Nthawi yomweyo, popanda kupuma, kachiwiri kwezani manja ndi dumbbells.
5. Pa pempho pamene akuchita kukweza akhoza mpumulo ndi mutu mu thandizo.

asadziphe

• Kukweza dumbbells mu dzanja mu otsetsereka mu wakhala malo pa benchi. Njira imeneyi katundu atachotsedwa kumbuyo m'munsi, nchifukwa chake chiopsezo kuvulazidwa yafupika. Kuchita muyenera kukhala pansi pa benchi n'kukagona chifuwa m'chiuno wake, ndiye kupanga akuluakulu a manja mu dzanja, ndi kuti iwo kubwerera, kuwalimbikitsa patsogolo pang'ono.
• Pangani akuluakulu mu mbali dumbbell mu ndingaliro angakhale mu malo supine pa benchi ndi kudya okonda abutment.

Nsonga

• Kumbukirani kuti chisonyezo kwa Nyamulani ayenera kukhala yosalala. Jerks osati kuthetsa katundu ku deltoids kumbuyo, komanso zovulaza msana.
• Mutu si adatchithisira, kulisunga bwino, mungakweze pang'ono.
• The elbows ali pa mlingo kuposa burashi lapansi.
• Dziwani kuti kukweza kulemera ndi kumanga minofu - ndi zinthu ziwiri zosiyana. Choncho musataye manja anu ndi dumbbells chifukwa inertia, kuwanyamulira iwo ndi mphamvu deltas.
• Kumbukirani nsana wanu molunjika kupewa choipa.
• Nkofunika kuti torso amakhalabe amodzi ndi kokha manja ntchito.
• Pa mfundo wotsikitsitsa mabasi kayendedwe sayenera: ndikofunikira kuti minofu ndi nthawi pa ntchito.

zolakwika

Ngati si bwino kukweza dumbbells m'manja mwa otsetsereka, izo Sikuti si kuthandiza, koma amathanso kukhala choipa. Choncho, njira muyenera zonse liyang'anire ndi kupewa zolakwa zotsatirazi:

• Iwo ali osavomerezeka ndi kuwatchinjiriza kumbuyo: pali chiopsezo kuvulazidwa whiplash.
• Inu simungakhoze kupanga magulu iliyonse mwadzidzidzi: ikugwedezeka kupewa elaboration wodzala ndi deltoids kumbuyo.
• Musalole thupi kayendedwe. Ngati inu ntchito minofu zina, kwambiri yafupika mphamvu ya patsogolo pa.

Chiwerengero cha kubwereza ndi kulemera

Oyamba akupemphedwa kuyamba ndi katundu zotsatirazi:

• Akazi zolimbitsa akubwerezedwa nthawi 10-15 mu njira ziwiri kapena zitatu ndi dumbbells yolemera makilogalamu iwiri kapena itatu.
• Amuna kuchita yofanana kukukhala ndi reps ndi dumbbell yolemera makilogalamu 5.

pomaliza

Chitani inakonzedwa n'cholinga chothandiza delts kumbuyo, pang'ono kwambiri. Komanso, gulu la minofu pafupifupi osati nawo tsiku ndi tsiku. Nthawi zambiri zotheka kuti akakomane wothamanga ndi bwino anayamba mbali kutsogolo ndi kumbuyo deltoids ndi zomwe zikutsalirazi. Kukweza dumbbells kudzera zipani mu otsetsereka a - mmodzi wa Zochita ochepa okha kuti akhoza kupanga okongola, zogwirizana chitukuko cha mapewa.