Isibalo esihle akuyona nje "ama-cubes" nama-biceps kuphela. Ukuze wenze umzimba wakho ubukeke uheha ngempela, udinga ukunakekela yonke imisipha, kubandakanya nebhande lehlombe. Kuyadingeka ukuthuthukisa hhayi kuphela amadoda. Amantombazane anamahlombe aqinile avelela ukuheha kwawo kwabanye anezincane futhi ezixegayo.
Ama-anatomy ebhande ehlombe
Ibhande lehlombe linezingxenye ezimbili: umsipha we-trapezius nezinqwaba ezi-3 ze-deltoid. Izinqwaba zeDeltoid ziphakathi nendawo, emuva nangaphambili.
Izinqwaba zangaphakathi ziqala kusuka ku-clavicle futhi zinamathiselwe emathanjeni ehlombe. Baphakamisa izingalo zabo ziqonde.
Imishayo emaphakathi inesakhiwo esifanayo naleso sangaphambili, kepha inesibopho sokuhambisa izingalo ezinhlangothini.
Izinqwaba ezingemuva nazo zinanyathiselwe emathanjeni amahlombe, kepha qala kusuka emahlombe. Ngosizo lwabo, ungasabalalisa izingalo zakho ezinhlangothini nasemuva.
Imisipha ye-trapezius iyasebenza ngokwengeziwe, futhi yehluka ngokwamakhemikhali kuma-deltoids. Ziyimisipha ende enesimo se-trapezoid. Iqala kusukela phansi kogebhezi iphele maphakathi nomhlane. Banesibopho sokuletha izindwani zamahlombe ndawonye kanye nokuphakamisa amahlombe.
Amalunga ehlombe ayinkimbinkimbi. Abakwazi ukuzungeza hhayi emuva naphambili kuphela, njengamalunga amadolo, kodwa futhi nasesiyingini. Lokhu kunikezwa ngumklamo "webhasikidi yebhola".
Iseluleko
Akukho ukuzivocavoca okungasebenza ibhande lehlombe ngasikhathi sinye. Ngakho-ke, ukuqeqesha amahlombe, kuyadingeka ukwenza isethi yokuzivocavoca umzimba. Ukulungiswa kokubulawa akubalulekanga kangako kunokujwayelekile. Ngokwenza ukuzivocavoca ngokunganembile, ungashintsha ngengozi umthwalo kwezinye izicubu ezinkulu, futhi ngeke kube nomphumela emahlombe.
Ngaphandle kokubukeka, amandla ehlombe abalulekile kwezinye izivivinyo. Ukunciphisa ubungozi bokulimala, kuyadingeka ukuthi ube namalunga aqinile kanye nebhande lehlombe.
Kulungele
Ukuqeqeshwa kwamahlombe kuhilela ukucindezeleka okuningi. Ngakho-ke, ibhande lehlombe kufanele lifudunyezwe kahle.
- Ukuzungezisa izingalo eziqondisiwe. Ungazungezisa ngamunye ngamunye, ngasikhathi sinye noma ngisho nasezinkomba ezihlukile.
- Ukujikeleza kwamahlombe. Yenza ukujikeleza kwe-amplitude kuqala ngamahlombe womabili, bese ngokunye.
- Ujerking ngezandla. Zingenziwa kunoma iyiphi indiza.
Ukuzivocavoca kwebhande lehlombe
Ukuphakamisa izingalo
Isikhundla sokuqala: ume mpo, thatha ama-dumbbells. Yehlisa izandla zakho ngaphambi kwezinqulu zakho, izintende zezandla zibhekise kuwe.
Itheknoloji yokwenza: kuyadingeka ukuphakamisa ama-dumbbells phambi kwakho ngenhla kwamahlombe. Bese wehlise ngomoya ophansi emuva.
Izici: ngenkathi bephakamisa izingalo, isikhundla sabo kufanele sihlale singashintshi maqondana nomzimba nomunye. Izandla azidingi ukugoba, futhi ziphinde zitshekise umzimba emuva. Uma kungenakwenzeka ukuphakamisa ama-dumbbells ngenye indlela, isisindo sabo kufanele sincishiswe.
Dumbbell cindezela phezulu
Isikhundla sokuqala: ukuhlala ebhentshini, thatha ama-dumbbells. Bakhuphule emahlombe, usabalalise izindololwane ezinhlangothini. Kuvela ukuthi izingalo nomzimba kuzoba sendizeni eyodwa. Umgogodla nekhanda kufanele kugcinwe kuqondile.
Itheknoloji yokwenza: siphakamisa ama-dumbbells phezulu, siwahlanganise ngaphezulu kwekhanda. Izandla kumele ziqondiswe. Ngemuva kwalapho kuqala ukubuyela endaweni yokuqala.
Izici: ngenkathi uphakamisa, ukhipha umoya, wehlisa - uhogele. Musa ukwehlisa noma ukuphakamisa izandla zakho ngamajezi. Ungenza lo msebenzi ngenkathi umile ukwandisa umthwalo kumshini wokucindezela emuva.
Izandla zokuzala
Isikhundla sokuqala: ume ukunakwa, okungukuthi, beka izinyawo zakho zibe zincane noma zihlukane ububanzi, hlala uqonde emzimbeni. Thatha ama-dumbbells, bese wehlisa izingalo zakho. Gobisa izindololwane zakho cishe ngama-degree angama-20, bese ubamba ama-dumbbells phambi kwezinqulu zakho. Izintende zizobukana.
Itheknoloji: phakamisela izandla zakho ezinhlangothini. I-engeli yengalo nokuma kwezandla akumele kushintshe. Phakamisa ama-dumbbells kuze kube yilapho isandla siqondile, noma siphezulu kancane, bese usinciphisa.
Izici: kusetshenziswa izinsimbi ezincane kakhulu ekuzivocavoca kunangesikhathi kwenziwa umshini wokucindezela i-dumbbell, ngoba umthwalo wenziwa ngenxa yobude behlombe elenziwe ngezandla. Ungafaki ama-dumbbells. Uma kungenjalo kungasebenzi, nciphisa isisindo sabo.
Ukuzalela izandla endaweni ethambekele
Isu: ngenkathi umile, udinga ukugoba phambili ngama-60-70 degrees. Ingemuva kufanele ligcinwe liqondile, ligobile kancane. Gobisa imilenze yakho nezindololwane u-20-30 degrees. Izandla ezinezindunduma zizobe ziphambi kwemilenze, nezintende zezandla zizobhekiswa komunye nomunye.
Itheknoloji yokwenza: ngaphandle kokushintsha ukuma kwezingalo, i-engeli yokugoba kwezindololwane namadolo, kanye nokushiya ukuthambekela komzimba nengqolo yangemuva, phakamisa ama-dumbbells ezinhlangothini. Lapho usufinyelele ukuphakama okuphezulu okungenzeka, yehlisa izingalo zakho ngobumnene.
Izici: udinga ukwenza ukuzivocavoca ngokucophelela, ngoba ungalimala uma ungakwenzi kahle. Awukwazi ukugoba kolunye uhlangothi, ukuze ungadonseli emuva futhi usebenzise ngokweqile.
