Izinyathelo ezi-6 eziya kuma-deltas amakhulu

Uma uzibuza ukuthi kungani amahlombe akho engakhuli, kungenzeka ukuthi awakuzwa nje. Khuphula umthwalo wakho ngalokhu kuzivocavoca umzimba!

About the Author: UBill Geiger

Abaningi bazoncoma ukuthi uphonsa wonke amandla akho emaqenjini emisipha asilelayo. Uhlobo lwakudala "usike ibhulukwe lakho emadolweni ukukhombisa umhlaba amathole akho." Ungasho into enjalo kuTom Graff. Lo msubathi ozayo futhi ozayo we-NPC Physicist uzophendula ngokushesha ukuthi amahlombe akhe yikhadi lakhe lecilongo, kepha uyaqhubeka nokubaqeqesha ngokuqinile ngokungathi babebabi kakhulu emhlabeni.

Futhi awukwazi ukuphikisana nokuphikisana kwakhe. Ugcizelela ukuthi ama-deltas ane-hypertrophied afaka isandla ekuthuthukiseni okungcono kwemisipha yesiqu futhi athuthukise umdwebo wokukhululeka kwezingalo. Ngamafuphi, amahlombe abaluleke kakhulu ekumeni komzimba nencazelo kunanoma yiliphi elinye iqembu lemisipha.

UGraff usebenzisa indlela eyingqayizivele yevolumu ephezulu enokuvama kokuqeqeshwa okuphezulu okuzozuzisa noma ngubani ofuna ukwengeza ububanzi nencazelo kulokho abakudingayo, hhayi nje abasubathi bezokuncintisana abalungiselela ukuya esiteji.

Nayi imigomo uGraff akholelwa ukuthi isebenza kakhulu ekuqeqesheni amahlombe, kanye nohlelo lokuzivocavoca ukusebenzisa lezo zimiso.

1. Qeqesha ama-deltas akho kaningi

Ukuhlukaniswa kokuqeqeshwa kukaGraff kuklanyelwe ukusebenzela ama-deltas hhayi kanye, kepha kabili ezinsukwini eziyi-7. "Noma kunjalo, azikho kakhulu izikhuthazo zokukhula," usho kanje. "Ukugcizelelwa okwandayo kusiza ama-delta akhule ngendlela engakaze ibonwe ngaphambili."

Ngaphezu kokuqeqeshwa okukhethekile, izinyanda ngazinye zemisipha ye-deltoid ziyasetshenziswa ezinsukwini zamanye amaqembu emisipha. Inhloko engemuva ibambe iqhaza elibonakalayo ekufeni kosuku lokubuya, ikhanda langaphambili liqashwa emshinini wokucindezela esifubeni, ikakhulukazi emaphephandabeni nekhanda elitshekile. KuGraff, lokhu akuyona inkinga, futhi uziqeqesha ngisho nesifuba, amahlombe kanye nomhlane izinsuku ezintathu zilandelana ngaphandle kokuphumula.

"Imiphumela iyazikhulumela," esho, ephonsela inselelo iposi lokuthi iqembu lemisipha kufanele liphumule amahora angama-48 ngaphambi kokuzivocavoca okulandelayo. "Yiqiniso, awukwazi ukungazinaki izici zokululama, ngakho-ke naka kakhulu ukudla okuvamile kokudla okunomsoco, okunamaprotheni amaningi nokuphumula okuhle."

2. Ngemishini esindayo, sebenzisa imishini, hhayi izisindo zamahhala.

Kungabonakala sengathi kuphambana nayo yonke imithetho yokuklama uhlelo lokuqeqesha, kepha uGraff ukholelwa ukuthi inkinga enkulu kakhulu yezisindo zamahhala ukuthi isidingo sokulinganisela i-projectile siholela ekwehleni kwe-tonnage. Kuyena, into esemqoka ukuphakamisa isisindo esiphezulu esivumela ukuthi usebenze ebangeni elihlosiwe lokuphindaphinda.

"Ebhentshini, ngithanda imishini ngoba ngikwazi ukusebenzisa isisindo esithe xaxa," esho. “Njengoba kungadingeki ngisebenzise amandla ukulinganisa i-barbell, umsebenzi wami wenziwa lula: Ngidinga nje ukukhipha isisindo esiphezulu, futhi angidingi ukusiqondisa.”

3. Gcina ivolumu ephezulu kukho konke ukujima.

Okubamba iso lakho ngokuzivocavoca kwehlombe likaTom Graff inani lomthwalo; ngisho amasethi akhe asindayo aqukethe ama-reps ayi-12. Yize izifundiswa zezemidlalo zivuma ukuthi ibanga elifanele le-hypertrophy lingama-8-12 reps, uGraff uncamela ukuhlala emkhawulweni ophezulu.

"Ngivame ukuzama ukwenza ama-reps ayi-12-15," esho. - Ngizamile ukwenza okungaphansi kweshumi nambili, kepha imvamisa lapho ngilinganisela ekuphindaphindeni okungu-8 kule ndlela, bekunomuzwa wokuthi lokhu akwanele. Kungcono ngidele i-tonnage, kepha ngenze okunye okuphindayo. Lokhu kwandisa ukugeleza kwegazi kuye emisipheni, kusiza ekufezeni ukupompa okungcono, futhi izicubu zibuhlungu kakhulu ngosuku olulandelayo. "

4. Bheka esibukweni ukukala ukusebenza.

Cabanga ukuthi izibuko ezisejimini ezenzelwe ukuzenzela noma ukuzincoma wena? Lutho neze. KuTom Graff, leli ngelinye ithuluzi elisebenzayo elikhombisa ukuthi isitayela sokuqeqesha asikhethayo siyasebenza ngempela.

"Ngiyabona ukushaywa kwemisipha ngqo ekuqeqesheni, futhi bangitshela ukuthi ukuvivinya umzimba kuyasebenza," esho. - Uma umlinganiso unyuka ngendlela ngayinye, lokhu kuyisibonakaliso esiqinisekile sokuthi ukuzivocavoca kuyawenza umsebenzi wawo. Isibonelo, le yindlela engiqinisekisa ngayo ukuthi ukuphakamisa izingalo phambi kwami ​​noma ezinhlangothini, hhayi ezingeni lamahlombe, kepha ngenhla kwekhanda, kuyasebenza, futhi kuphoqa imisipha ukuba ilime ebangeni elinwetshiwe lokunyakaza . "

5. Ngomthamo omkhulu womsebenzi, yenza ukwehluleka okumbalwa.

Ukuqeqeshwa kwevolumu ephezulu ngamandla amakhulu emvamisa uTom Graff ukuthi athathe isinyathelo esincane emuva. "Amasethi amaningi ngiwaqedela onqenqemeni lokwehluleka kwemisipha, futhi kokugcina kuphela nginikela ngakho konke okusemandleni ami, ngenza okungaphezulu kancane noma okuncane okuncane kunalokho obekuhleliwe," esho. "Uma cishe yonke indlela icindezelwa ize yehluleke, uketshezi lwe-cortisol, oluyisidina, lungakhula."

6. Ngaphezu kwalokho, thola amaphuzu abuthakathaka

Ama-deltoid ngokusobala yiqembu lomsipha elingcono kakhulu likaTom Graff, kepha uyavuma ukuthi lokhu akunjalo ngekhanda ngalinye le-deltoid lodwa. Ama-deltas akhe angaphambili athuthukile ngokweqile, okuthi, ngokombono wakhe, kungenxa yokubamba iqhaza kwabo ekusebenzeni kwesifuba.

"Ama-deltas angemuva ayisixhumanisi sami esibuthakathaka, ngakho-ke ngingangeza okunye ukuzivocavoca noma ngikhulise umthamo womthwalo," esho. "Futhi njengoba ubukhulu bamahlombe bukhulu kakhulu, kukhanya ngokwengeziwe ukuthi ungumakhi womzimba onzima, ngosuku lokuqeqeshwa kwamahlombe, nginaka kakhulu imishayo emaphakathi."

Ukuzivocavoca Kwamahlombe kaTom Graff

UTom Graff uqala ukusebenza kwakhe kwe-delt ngamasethi wokushisa afudumele futhi enze ukuzungeza kwangaphakathi nangaphandle kwamahlombe, imisipha nemisipha. Phumula amasekhondi angama-60-90 phakathi kwamasethi. Sebenzisa isisindo sokusebenza osokola kuso ukufinyelela enanini eliqondisiwe lokuphindaphinda. Amasethi okuzifudumeza awafakiwe ohlelweni lokuzivocavoca.

Ukuzivocavoca Kwamahlombe kaTom Graff

Amathiphu Wamasu avela kuTom Graff

Ukuhlala phansi emshinini. “Angihlali ngomhlane, kodwa ngibhekene nesimulator. Lokhu kungivumela ukuthi ngikwazi ukuma ngijule futhi kuphoqa izandla zami ukuthi ziqhubekele phambili ngemuva kwekhanda lami. Ngakho-ke, ukugcizelela kudlulela kuma-deltas angemuva naphakathi, nomthwalo kugongolo olungaphambili, osuvele unamandla kimi, wehlisiwe. "

Chin ukudonsa. “Ngiphakamisa izindololwane phezulu kakhulu. Kaningi, abantu baqala ukunciphisa ukuhamba kwabo ngokuphindaphinda ngakunye. Ngithola ukuthi ukuphindaphindwa kwe-amplitude ephelele kuyangisiza ukuthi nami ngithuthukise izingibe ezingenhla. Ngithanda kakhulu ukudonsa izindololwane zami phezulu kakhulu ngoba kungenza ngizizwe izingibe zisebenza. Ukukhuluma iqiniso, lokhu cishe kuwukuphela kwendlela yokuzivocavoca engenhla kuhlelo lwami lokuqeqesha. Ngincamela ukuthatha intamo ibe ncanyana, ngoba ama-delta angaphambili alayishwe kancane kuleli cala kunokuma kwezingalo ebanzi. "

Ukuphakamisa ama-dumbbells phambi kwakho ebhentshini elithambile. “Ngithole umdwebo ongaphambili ophawuleka kakhulu lapho ngiqala ukwenza lo msebenzi ebhentshini elithambekele ngaqala ukuphakamisa izingalo zami ngaphezu kwekhanda lami, ngakhuphula ukunyakaza okuningi. Imvamisa ngibona esibukweni ukuthi isikhuthazi sikhuphuka kanjani, futhi imisipha igqame kakhulu ngokwanda kobubanzi bokuhamba. Lokhu ngikuthatha njengokuzivocavoca kwami ​​okubalulekile kuma-deltas angaphambili. "

Ukuphakamisa izandla ngama-dumbbells ezinhlangothini ngenkathi umile. “Ngilwela ukuqinisekisa ukuthi amahlombe ami awagcini nje ngokubukeka; Ngifuna ukwandisa ivolumu yama-deltas ngobubanzi nangokujula, ngoba lokhu kugcizelela ukukhululeka kwemisipha kwengalo ephezulu. Kulokhu kuvivinya umzimba, ngiphakamisela izingalo zami ebangeni eliphakeme ngehlombe. Ngenye indlela, ngingenza okwehlukile kuma-delta aphakathi nendawo, lapho ngincika ngasohlangothini lwami ebhentshini lokuthambekela futhi ngiphakamise i-dumbbell ekhanda lami, ngenza ukunyakaza nge-amplitude ephelele. "

Ukubamba ama-dumbbells eceleni kwebha. “Lokhu kungukuzivocavoca umzimba okungamanani entengo eyodwa, ngoba womabili ama-delta asemuva nangasemuva ayasebenza. Eqinisweni, okokuqala udinga ukuzinzisa umzimba kubha engalweni eyodwa, bese uphakamisa i-dumbbell eceleni. Ngiqala ngokubamba ngokungathathi hlangothi, futhi lapho ngiphakamisela isandla sami phezulu, ngiphendula isandla sami ukuze isithupha sami sikhombe phansi. Ngizizwa sengathi inkontileka yangemuva ye-deltas iqine ngale ndlela kunokuthi uma ingalo yami ihlala isesimeni sokungathathi hlangothi kuyo yonke i-rep. "

"Gra-here" yoshintsho

UTom Graff uthola imiphumela kulokhu kuvivinya umzimba, kodwa ungacabangi ukuthi lolu uhlelo lokugcina lokuzivocavoca empilweni yakhe - noma empilweni yakho. "Njengabakhi bomzimba abaningi, ngicabanga ukuthi izinhlelo zokuqeqesha zidinga ushintsho," esho. - Ngithanda ukufaka okuhlukahlukene ngokushintsha izivivinyo ukuvimbela ama-deltas ekuzivumelaniseni nephethini ethile yokunyakaza. Ngivivinya umzimba cishe kukho konke ukujima, futhi okunye ngikushintsha kaningi. "

Esikhathini se-off-season, lapho umsebenzi uwukwandisa ivolumu, wenza imihlatshelo eyengeziwe ngenxa yokukhula kwemisipha. “Okokuqala, angiyenzi nhlobo i-cardio. Ngehlisa ijubane lokujima kwami ​​futhi ngigcina izinga lokushaya kwenhliziyo yami lingaphansi kuka-120, esho. - Ngiyaziphoqa nokuthi ngidle, noma ngingazizwa ngikuthanda, okunzima kakhulu uma uthobela imithetho yokuqoqwa kwenqwaba “emsulwa”. Kufanele ngilungise ukudla kusenesikhathi, futhi nginikela cishe amahora ama-2 kulokhu njalo ngeSonto. Kukhona ukudla okuningi ngesonto kangangokuba akulingani esiqandisini. “

Ngabe ufuna ukwakha amahlombe amakhulu? Lesi yisimo sengqondo esidingekayo kulokhu. Gxila emizamweni yakho ekukhuleni kwemisipha, futhi nakanjani uzothola umphumela!

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