Amaphuzu abuthakathaka abasubathi abaningi akhuliswe ngokwanele emisipha ye-deltoid yangemuva, hhayi ukukhululeka okucacile kwamakhanda amathathu emisipha, njll. Ungesabi, kule ndatshana sizokukhombisa ukuthi ungakha kanjani amahlombe abanzi, achazwe kahle! Imininingwane engezansi.

Nonke nizizwile izinkulumo: faka ihlombe eliqinile, ubeke konke emahlombe akho, futhi kwesinye isikhathi kubukeka sengathi umhlaba wonke ulele emahlombe akho. Indawo ehlombe iyingxenye ebaluleke kakhulu ekubukekeni komzimba wethu.

Kusuka kunoma yikuphi ukubuka, imisipha ye-trapezius ayidingi nje kuphela ukubukeka okuhambisanayo nokulingana, ibuye ibe neqhaza ekugcwalisekeni kwemisebenzi eminingi, ehlanganisiwe, enikeza imiphumela kwezinye izingxenye zomzimba. Imisipha eqinile, echazwe kahle ye-deltoid ne-trapezius ivumela umzimba ukuthi ubonakale uqinile futhi uvumelana.

Amahlombe abanzi akwenza ubukeke njengowesilisa futhi uqine ngokwengeziwe. Noma yimuphi umgijimi ofuna ukwakha umzimba ophelele kufanele asebenzise wonke amandla akhe ukuqeqesha imisipha ye-deltoid kanye ne-trapezius.

Imvamisa, amahlombe abhekwa njengengxenye ebalulekile yesibalo esaziwa njenge-X. Uma udweba imigqa engokomfanekiso kusuka emisipheni ye-deltoid iye kumathole, khona-ke uthola lokho "X" okufisa kakhulu.

Ibhande lonke lehlombe lidlala indima enkulu kakhulu emihlanganweni (uma kungeyona yonke) emiqhudelwaneni yokwakha umzimba. Imisipha ye-deltoid kufanele ithuthukiswe ngokulinganayo kuzo zonke izinhlangothi, ukuze, kanye nemisipha ethuthukisiwe ye-trapezius, inikeze umzimba ukubukeka okuphelele nokuhambisanayo.

Amaphuzu abuthakathaka abasubathi abaningi yimisipha ye-deltoid yangaphambilini engathuthuki, ekhishwe imisipha ye-deltoid yangaphakathi futhi engacacisi kahle amakhanda amathathu emisipha. Ungesabi, kule ndatshana sizokukhombisa ukuthi ungakha kanjani amahlombe abanzi, achazwe kahle!

I-anatomy encane

Uma sibheka imisipha ye-deltoid endaweni eyinkimbinkimbi, kungahle kungacaci ukuthi yiliphi ikhanda elibhekele ini. Ake sibheke imisipha ngayinye ngokwehlukana.

Imisipha yangaphakathi ye-deltoid. Iqala kusukela ku-collarbone bese inamathela kwi-humerus. Inhloko yangaphakathi yemisipha ye-deltoid inesibopho sokuhola ingalo phambili. Usebenza ngenkuthalo ngesikhathi sokushicilelwa kwebhentshi.

Imisipha emaphakathi ye-deltoid. Iphinde iqale kusukela kukhola bese inamathela kwi-humerus. Inhloko ephakathi yomsipha we-deltoid inesibopho sokuthumba ingalo eceleni eceleni komzimba. Kungenxa yaleli khanda ukuthi umzimba ophezulu ubukeka ubanzi futhi uthuthukile.

Imisipha ye-posterior deltoid. Iqala kusuka ku-scapula bese inamathela kwi-humerus. Inhloko engemuva yesicubu se-deltoid inesibopho sokuthumba ingalo ohlangothini nasemuva. Usebenza ngenkuthalo ngesikhathi sokuzivocavoca emuva njengokudonswa nokudilizwa.

Umsipha weTrapezius. Imisipha ye-trapezius yehluke kancane ngokomzimba kusuka ku-deltoid. Leli qembu lemisipha elibonakala lilula lenza imisebenzi eminingi kakhulu.

Imisipha ye-trapezius iyisicubu eside, esine-trapezoidal esiqala phansi kogebhezi, sigijime ngomgogodla ongaphezulu, bese siphela maphakathi nomhlane ongezansi. Imisipha ye-trapezius iphakamisa (ukuphakama kwamahlombe) amahlombe ehlombe, iletha amahlombe ehlombe eduze nekholomu yomgogodla (ukuletha amahlombe ehlombe ndawonye), bese wehlisa amahlombe.

Sipompa amahlombe abanzi!

Manje njengoba wazi nge-anatomy nezinqubo zokuhamba, ake sibone ukuthi sakha kanjani amahlombe abanzi. Ukunyakaza nokuzivocavoca okwethulwayo kuklanyelwe ukukhulisa ukusebenza kwakho njalo lapho uya ejimini. Khumbula ukusebenzisa inqubo efanele ngaso sonke isikhathi futhi ungaphakamisi isisindo esiningi ukuze ungafaki ukuphepha kwakho engozini.

Ukucindezela kwebhentshi nezindunduma ezivela emahlombe ngenkathi umile

Akukho ukuzivocavoca okwazi ukushaya umshini wokucindezela ibhentshi lapho uqeqesha amakhanda angaphambili naphakathi. Bamba i-barbell ngaphezu kokuhlukaniswa kwehlombe. Qala nge-barbell ngaphansi kwesilevu bese ucindezela ngaphandle kokuqondisa ngokuphelele izindololwane zakho. Buyela endaweni yokuqala. Konke ukunyakaza kufanele kwenziwe ngokushelela ngaphandle kokuphumula endaweni ephezulu.

Lapho wenza umshini wokucindezela i-dumbbell, uwabeke ngapha nangapha kwekhanda lakho izindololwane zakho zibheke ngaphandle. Qiniseka ukuthi ungaqali endaweni ephakeme kakhulu, ama-dumbbells kufanele acishe athinte amahlombe akho. Cindezela ama-dumbbells phezulu ngasikhathi sinye, uwahlanganise endaweni ephezulu. Musa ukuqondisa ngokuphelele izindololwane zakho.

Ama-dumbbells akufanele athinte endaweni ephezulu, ngaphandle kwalokho umthwalo emahlombe uzobe mkhulu kakhulu. Buyela endaweni yokuqala bese uphinda.

UMkhandlu. Enye indlela enhle kulo msebenzi, engadingi mzamo omkhulu wokugcina ibhalansi, yiSmith Machine Seated Press. Ikuvumela ukuthi usebenzise ukumelana okuningi ngokunciphisa inani lemisipha yesesekeli edingekayo ukwenza lo msebenzi. Ngaphezu kwalokho, kulula kakhulu ukususa izinsimbi emgqeni bese uzibuyisela kulo mshini.

Ukuphakamisa izingalo ezinhlangothini ngama-dumbbells namabhulokhi

Ekuthuthukisweni kwekhanda le-lateral lemisipha ye-deltoid, kungcono ukunweba izingalo ezinhlangothini (ukuphakamisa ama-dumbbells ezinhlangothini ngenkathi umile). Ukwenza izandiso zangemuva ngama-dumbbells (ukuhlala noma ukuma), goba izingalo zakho kancane endololwaneni bese uzibeka kancane phambi kwezinqulu.

Imfihlo yile: ngeke wenze lo msebenzi ngendlela oyijwayele (ngokwenqubo enhle yakudala "thela ujeke wamanzi"). Uzodinga ukuhambisa ama-dumbbells ngendlela yokuthi umunwe omncane uhlale usendaweni ephezulu.

Le yinqubo kaCharles Glass. Isithupha kufanele sihlale sibheke phansi ngaphandle kokushintsha ukuma kwaso. Lokhu kwehlukanisa ikhanda le-lateral ngangokunokwenzeka, ngakho-ke sebenzisa izisindo ezilula ukwenza ukuzivocavoca kahle. Buyela endaweni yokuqala ngendlela efanayo bese uphinda.

Ukwenza izandiso eziseceleni kumabhulokhi, yima eduze komshini bese ubamba isibambo se-D ngesandla esikude nomshini. Beka isibambo phambi kwakho ukuze ingalo enqamula ngayo umzimba futhi igobeke kancane endololwaneni, bese uphakamisa isisindo uye ngasohlangothini kuze kube yilapho ingalo ifana naphansi. Bamba phezulu bese ucindezela imisipha, bese wehlisa umthwalo kancane kancane ngendlela efanayo. Ukuvivinya okukodwa kohlangothi ngalunye kubalwa njengesethi.

UMkhandlu. Ukuphakanyiswa kwe-dumbbell yesandla esisodwa ohlangothini kuzokusiza ukuthi ungeze okuhlukile. Bamba i-dumbbell ngesandla esisodwa, bese ubamba isitendi esimile mpo ngesinye. Umi eduze kwekhawunta, qala ukutshekisa umzimba wakho eceleni kuze kube yilapho ingalo yakho engasebenzi iqonde ngokuphelele. I-dumbbell manje i-angled kude nomzimba wakho. Phakamisa ingalo yakho, kube sengathi wenza ukuxubana okujwayelekile kwezandla ezimbili, kuze kube kufana phansi.

Uzobona ukuthi ingalo iphakama ngaphezu kwehlombe. Lokhu kuzothuthukisa imicu yemisipha ngokuqina kakhulu futhi kuhlukanise uhlangothi olulodwa, kukuvumela ukuthi usebenzise isisindo esithe xaxa.

Ukuphakamisa izandla ngama-dumbbells ukusekela

Ukuze uvuselele amakhanda angemuva, ungenza isandiso se-dumbbell ngenkathi umile. Kulokhu kuvivinya umzimba, wagoba emalungeni e-hip ukuze afane naphansi (njengokungathi wenza i-deadlift yaseRomania) hhayi okhalweni.

Thatha ama-dumbbell amabili wesisindo esilinganisiwe, goba izindololwane zakho kancane bese uphakamisa ama-dumbbells kuma-arcs aze afike ezinhlangothini aze afane phansi. Buyela endaweni yokuqala, kepha ungathinti ama-dumbbells. Zama ukungaphakamisi ama-dumbbell phezulu kakhulu, ngoba lokhu kuzobeka umthwalo emisipheni yakho yangemuva.

UMkhandlu. Ukwehlukanisa uhlelo lwakho kancane bese ungeza umfutho ku-dorsal deltoid Workout yakho, zama ukudonsa uwele emshinini wekhebula. Yima maphakathi nomshini, bamba izibambo (okufanele zibe sezingeni lamahlombe) ngephethini ye-criss-cross - isibambo sokunene ngesandla sakho sobunxele, nakwesobunxele ngesokudla sakho.

Kulesi sikhundla, izingalo zakho kufanele ziwele esifubeni sakho. Thatha isinyathelo emuva ukuze izandla zakho nezintambo zingathinti umzimba wakho. Gobisa izindololwane zakho kancane bese udonsa isisindo ngendlela obungathanda ngayo ukugoba lokhu kuvivinya umzimba, usakaze izingalo zakho. Yenza inkontileka kuma-deltoids akho bese ubuyisela kancane izibambo endaweni yazo yangempela.

Imigqa Eme mpo Esifubeni NgeBarbell Noma Kumabhulokhi

Imigqa ebanzi ebanzi ilungele ukuzungeza ama-deltoids (ikakhulukazi amakhanda aphakathi nendawo).

Bamba i-barbell phambi kwamathanga akho ngokubamba ngaphezulu ngaphezulu kobubanzi behlombe ngokuhlukana. Yiphakamise emzimbeni, uvule izindololwane zakho ezinhlangothini, kuze kube yilapho izingalo ezingenhla zifana phansi. Yenza inkontileka kuma-deltoid phezulu bese ubuyela endaweni yokuqala.

Ukwenza i-pulley evundlile esifubeni ebhlokweni, mane unamathisele ibha ende kupulley ephansi, beka izingalo zakho bese wenza ukuvivinya umzimba njengoba kuchaziwe ngenhla. Uma usebenzisa amabhlokhi, ukungezwani kwemisipha okungapheli kuyatholakala, ikakhulukazi uma imisipha icindezelwe endaweni ephezulu ukufeza ukusikwa okuphezulu.

UMkhandlu. Uma unezinkinga zamahlombe noma ungakhululeki ukwenza imigqa emi mpo kubhlokhi, kepha ufuna ukuzwa izinzuzo zalokhu kuvivinya umzimba, ungazama imigqa emi mpo ngama-dumbbells. Bamba ama-dumbbells phambi kwamathanga akho bese uwaphakamisa njengoba ubungenza lapho wenza imigqa ye-barbell. Umehluko uzoba senkululeko yokuhamba kwezingalo, okuzosusa omunye umthwalo ebhandeni lehlombe.

I-barbell yangaphambili noma i-dumbbell iphakamisa

Amakheshi angaphambili avame ukusetshenziswa njengesenzo sokuqeda amakhanda angaphambili naphakathi kwemisipha ye-deltoid. Bamba i-barbell ngokubamba ngaphezulu ngaphezulu kobubanzi behlombe ngaphandle kwezinqulu zakho.

Lapho izindololwane zakho zigobile kancane, phakamisa ibha ephambi kwakho iye ezingeni elilinganayo lamehlo usebenzisa amalunga ehlombe. Yehlisa kancane i-barbell endaweni yayo yasekuqaleni.

Lapho wenza ukuphakama kwe-dumbbell ngaphambili, kubambe eduze kwamathanga akho izithupha zakho zibheke phambili (njengokungathi uzokwenza i-curl). Phakamisa ama-dumbbells phambi kwakho, ugobe izingalo zakho ezinhlanganisweni zamahlombe, ngaphandle kokuguqula izihlakala zakho. Uma ufinyelela ileveli yamehlo, buyela endaweni yokuqala.

UMkhandlu. Uma kuhlale kunabantu abaningi ejimini yakho futhi ama-barbells / dumbbells ahlala ematasa, ungenza amalifti wangaphambili usebenzisa ama-pancake. Ukuphakamisa ama-pancake kungenye indlela enhle kuma-barbells nama-dumbbells.

Thatha isisindo ongaqedela ngaso inani elidingekayo lama-reps, kube sengathi ubambe isiteringi. Qiniseka ukuthi ukubamba kwakho i-pancake kuseduze kancane nengaphansi ukuze ukwazi ukuyitshekisa kancane lapho uphakamisa. Yehlisa futhi uphakamise i-pancake ngendlela obuyokwenza ngayo lapho uphakamisa ngaphambili ngamadombolo.

UBarbell no-dumbbell bahlikihla amahlombe

Ukhokho wazo zonke izivivinyo ze-trapezius yi-shrub ye-barbell. Thatha i-barbell emathangeni akho ngokubamba ngokweqile, ububanzi behlombe buhlukaniswe. Phakamisa lonke ibhande lakho lamahlombe, thinta amahlombe akho ezindlebeni zakho, khama imisipha yakho, bese wehlisa kancane umgoqo phansi.

Okubalulekile. Musa ukugoqa amahlombe akho phakathi nalokhu kuvivinya umzimba. Bakhuphule baqonde phezulu bese behlisa phansi. Ungenzi ukunyakaza kwesiyingi uye phambili noma emuva, noma kulimale ukulimala.

Abanye abasubathi bathola ama-dumbbell shrugs enethezeke futhi esebenza kahle. Ngenkathi ibha iphambi kwakho futhi ingakudonsela phambili, ama-dumbbells ahlala njalo emaceleni akho ukukhuthaza ibhalansi. Bamba ama-dumbbells njengokungathi uzokwenza i-curl, phakamisa amahlombe akho bese uqinisa imisipha. Yehlisa amahlombe akho endaweni yokuqala bese uphinda.

UMkhandlu. Uma unezinkinga ngokuhamba kwehlombe, ungasebenzisa ama-barbell shrugs ngemuva, okuyindlela ehlukile kakhulu okwehlukile kwendabuko kwalokhu kuvivinya umzimba.

Ngokuma, thatha i-barbell ngokubamba ngokweqile ngemuva kwezinqa. Phakamisa amahlombe akho phezulu njengoba ubungenza ngama-barbell shrugs ajwayelekile futhi unike imisipha imisipha. Ububanzi bokunyakaza bungaba nomkhawulo omncane, ngakho-ke qaphela futhi ulandele ngokuqinile inqubo yokuvivinya umzimba.

Izinhlelo zokuzivocavoca

Ukuthuthukiswa okuvamile kwemisipha yehlombe

Gxila kububanzi behlombe (ikhanda eliphakathi)

Gxila ekhanda langemuva

Amahlombe aqinile (uhlelo lwamandla)

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