M'mene tingamangire ankadziwana ndi?

Deltoid kupanga mapewa onse ndi zowoneka kupereka torso ndi V-mawonekedwe. Deltas maphunziro ndi ofunika kwambiri kwa othamanga ndi yopapatiza lamba phewa, chifukwa kuwonjezeka m'lifupi phewa zimatheka chifukwa cha kufufuma mwa magulu amenewa minofu. Choncho, oyamba onse chidwi funso bwanji kutulutsa mpaka ankadziwana ndi.

Delta zigwirizana wa matabwa atatu: kutsogolo (clavicle), sekondale (phewa) ndipo kumbuyo (nkhafi ndikupita). Kulenga kukula kwa thupi zogwirizana deltoids onse ayenera kuona katundu zonse. Voliyumu ndipo m'lifupi mapewa aumbike makamaka likuvutika ophunzitsidwa bwino matabwa sekondale. Childs, kutsogolo kwa mutu ndi ambiri otukuka, komanso yodzaza pamene akuchita Zochita kwa triceps ndi minofu pectoral. Middle ndi kumbuyo delts zambiri kwanthawi kumbuyo mu chitukuko Choncho, ayenera kulimbikitsidwa maphunziro. othamanga osiyana kuyankha mitolo osiyana katundu mosiyana, choncho mapulogalamu maphunziro ayenera anayamba payekha.

M'mene tingamangire ankadziwana ndi? Phunzitsani anapatsidwa minofu gulu - kovuta ndondomeko, monga kofunika kukwanira ntchito ulusi onse minofu. Waukulu kulakwitsa novice othamanga - izo lomwa ndi underdeveloped mitu clavicular a sing'anga makamaka deltoids kumbuyo.

Zochita, zofunikira deltas maphunziro monga benchi makina, ndi zokwera zosiyanasiyana ndi dilution manja mwachindunji ndi dumbbells.

Mochita manja molunjika ndi dumbbells kukhala clavicle Delta. Kuswana dzanja mwachindunji mu dzanja ndi dumbbell zotsatira za nyumbayo mapewa. Kuswana manja mwachindunji ndi dumbbells mu otsetsereka tsamba sitima mutu. makina osiyana dumbbell ndi barbell yodzaza kutsogolo ndi deltoids pakati. Makina, chimakweza ndi kuswana wa manja zikhoza kuchitika atakhala kapena kuyima.

M'mene tingamangire ankadziwana ndi kulera ndi kuswana wa manja ndi dumbbells? Pali mitundu ingapo ya chimakweza ndipo dilutions wa manja ndi dumbbells: kukweza pambali, kutsogolo, kuti chidwi cha mutu, kuswana mu otsetsereka a.

Imani mowongoka, dumbbells mu adatchithisira ndi pang'ono wopindidwa pa elbows, manja, manja anatembenukira kwa thupi. Kwezani manja anu kwa mlingo phewa kapena pamwamba pake pang'ono. Bwererani ku malo apachiyambi. Onetsetsani kuti amachita ndi kuchitidwa kokha pogwiritsa ntchito ankadziwana ndi.

Kuchita akutsikira dzanja pa dzanja, muyenera kudzongoka, kutenga dumbbell, mikono pang'ono wopindidwa. Kwezani manja awo m'mbali mlingo phewa kapena pamwamba pake pang'ono. Muzilankhula mikono udindo poyambira.

zolimbitsa ochiza ndi matabwa kumbuyo - kuswana manja ndi dumbbells mu otsetsereka a. Imirirani, thupi linapendekeka patsogolo, mawondo wopindidwa miyendo ndi phewa-m'lifupi padera, dumbbells mu manja anatsika pansi, elbows pang'ono wopindidwa. Pang'onopang'ono kulera manja pambali, kuyesera kulumikiza masamba phewa limodzi.

Kodi kumanga ankadziwana ntchito makina? Zochita izi zikhoza kutheka ndi dumbbells kapena barbell mu ubwenzi kapena kukhala pansi udindo.

Popular othamanga zolimbitsa "benchi Arnold" imagwiridwa ndi dumbbells, ataima malo. Imirirani, manja ndi dumbbells unakhota pa elbows ndi mapewa atamva maburashi mkati. Pang'ono pang'ono Finyani dumbbells mmwamba, kutembenukira dzanja mpaka mapeto a gululi m'manja anachita kubwezedwa. Loko malo, kenako nkubwerera mikono udindo kuyambira ku maburashi okha.

Ya Zochita barbell analimbikitsa "atolankhani nkhondo" ndi benchi chifukwa mutu.

"Asilikali atolankhani" imatengedwa kuti ndi zolimbitsa kwakukulu chitukuko cha lamba phewa ndi kuchita makamaka atakhala. Barbell pa mlingo phewa kusunga kugwira lonse. Kwezani bala njira yonse, ndiyeno kubwerera ku malo ake apachiyambi.

Finyani mowa chifukwa cha mutu ndi akhoza kukhala ataima kapena pansi. Kutenga malo yoyambira, bala pa mapewa anu kumbuyo mutu wanu. Kwezani chipolopolo, pazipita kuwongola mkono. Pang'ono pang'ono kuchepetsa bala, elbows wake nthawi yomweyo kuikidwa.

Muyenera kudziwa kuti Zochita zonse ankadziwana ndi zoopsa choncho awo kukhazikitsa ayenera kwambiri kuunikira kwa sayansi, ndi zina kugwiritsa ntchito lamba lifter.