Indlela ukwakha nkanyamba?

Deltoid ukwenza emagxeni ngokubanzi abangaboniyo ukunika umntla V-imilo. uqeqesho Kula- kubaluleke ngokukhethekileyo iimbaleki kunye emxinwa ibhanti igxalaba, kuba ukwanda ububanzi kwamagxa kunokwenzeka kuphela ngenxa emali ezi maqela kwezihlunu. Ngoko ke, zonke wabaqalayo ezinomdla umbuzo ukumpompa njani nkanyamba.

Delta kuquka imiqadi ezintathu: ngaphambili (clavicle), aphakamileyo (igxalaba) kwaye zikhulisa (nesimbo). Ukudala nokuma iyavisisana zonke deltoids kumele ngumthwalo weempahla okanye wezitya. Umthamo kunye nobubanzi emagxeni luqokelelane ikakhulu ngeendleko ngemiqadi eziziisekondari baqeqeshwe kakuhle. Ngokuqhelekileyo, phambi intloko zezona aphuhlileyo kakhulu, njengoko lolayisho kakuhle xa usenza imithambo kuba esineendidi kunye nezihlunu pectoral. delts Middle nongasemva ngokufuthi barhuqe emva kuphuhliso, ngoko, kufuneka ziqiniswe uqeqesho. Iimbaleki ezahlukeneyo aphendule iinyanda ezahlukeneyo umthwalo ngokwahlukeneyo, ngoko iinkqubo zoqeqesho kufuneka ukuba ziphuhliswe ngabanye.

Indlela ukwakha nkanyamba? Ukuqeqesha iqela imisipha banikwa - inkqubo kakhulu kunzima, njengoko kufuneka ukusebenzisa ngokwaneleyo zonke imicu kwezihlunu. The main iimbaleki impazamo Fikizolo - its igcwele neentloko ngokwaneleyo clavicular of aphakathi ngakumbi deltoids angasemva.

Imisebenzi esisiseko imila- zoqeqesho ziquka oomatshini kwesitulo, kunye namahla ezahlukeneyo kunye ukuxutywa izandla ngqo dumbbells.

Sikhwela iingalo ngqo kunye dumbbells ukuphuhlisa clavicle Delta. Lwemfuyo ngesandla ngqo ngesandla kunye nefuthe dumbbell kwi imiqadi emagxeni. Nokuzalana izandla ngqo kunye dumbbells entloko kwithambeka train blade. Oomatshini ezahlukeneyo dumbbell kunye Nge phambi zithwele kunye deltoids ephakathi. Oomatshini bokushicilela, iilifti nokuzalana izandla kungenziwa behleli umile okanye.

Indlela ukwakha ogudle ngokuvusa nokuzala izandla dumbbells? Kukho iintlobo ezininzi iilifti kunye dilutions izandla kunye dumbbells: uphuculo ecaleni, phambili, ukuze bakuthathele ingqalelo entloko, zithembise nakancinane xa kufikelelwa ethambekeni.

Yima nkqo, dumbbells kwi uvikivwa yaguqa kancinane kwi iingalo, izandla, izandla waguqukela umzimba. Phakamisani izandla zenu, ukuba kumgangatho egxalabeni okanye kancinci ngasentla. Buyela kwindawo yokuqala. Qinisekisa ukuba umthambo kufuneka kwenziwe kuphela ngokusebenza ogudle.

Ukuze enze ekhwela isandla phezu ngesandla, kufuneka ukuma nkqo, thatha dumbbell, iingalo wazolula kancinane. Phakamisani izandla zabo emacaleni ukuya kwinqanaba egxalabeni okanye kancinci ngasentla. Yehlisa iingalo ukuya kwindawo yokuqala.

umthambo olusebenzayo imiqadi angasemva - ezizalayo izandla kunye dumbbells kwi ithambeka. Yima nkqo, umzimba ibheke phambili, amadolo imilenze bent ezi zamagxa-ububanzi ngaphandle, dumbbells ezandleni wehla phantsi, iingalo wazolula kancinane. Kancinane aphakamise iingalo kwicala, ukuzama ukudibanisa yabe zamagxa kunye.

Indlela ukwakha ogudle usebenzisa oomatshini? Ezi ifaka kwenziwa dumbbells okanye Nge ukuma okanye ukuhlala isikhundla.

Iimbaleki Popular exercise "Bena Arnold" yenzelwa kunye dumbbells, bemile. Yima nkqo, izandla kunye dumbbells ngezinye iingalo namagxa ukuba aphakamise iibhrashi ngaphakathi. Ngobunono buthi dumbbells phezulu, sijike kwisihlahla ukuya ekupheleni intshukumo neentende bajikwa. Tshixa sikhundla, ngoko buyela iingalo ukuya kwindawo kokuqala ukuya iibhrashi ngokwabo.

Of imithambo Nge ekucetyiswa "ucofe zomkhosi" kunye igushuza ngenxa intloko.

"Cinezela Military" uthathwa ukuba umthambo enkulu yophuhliso umbhinqo emagxeni kwaye enze behleli ubukhulu becala. Nge kwinqanaba ngaxhatha ukugcina ukubambelela ngokubanzi. Nyusa bar yonke indlela phezulu, uze ubuyele endaweni yaso yesiqhelo.

Buthi bar ngenxa intloko kwaye inga emi okanye uhleli. Thatha indawo ukuqala, ibha emagxeni yakho emva entlokweni yenu. Nyusa iqokobhe, ubuninzi nokolula ingalo. Ngobunono ukwehlisa bar, iingalo zakhe efanayo ixesha wabeka umva.

Kufuneka wazi ukuba zonke mithambo ogudle aba buhlungu, ngoko kuphumezo lwazo kufuneka bagadwe ngeliso elibukhali ngenxa ubuchwepheshe, kwaye kwezinye iimeko ukuba usebenzise ophakamisa ibhanti.