Amahlombe amahle futhi avuthayo ukubukeka okukhangayo kubo bobabili umsubathi nomuntu ojwayelekile. Amahlombe athuthukile aletha ukwakheka komzimba eduze kwe-V-shape, okwenza isibalo sibe sezemidlalo.
Ake sibheke ezinye izivivinyo zamahlombe eziyisisekelo ezizokusiza ukuthi uzuze okuphezulu okunamandla futhi kuzoba yisikhuthazo esikhulu sokuzuza kwemisipha ngokuqhubekayo.
Ungakuhlela kanjani ukuqeqeshwa kahle?
Isinqumo sokwakha amahlombe akho asiveli ekuqaleni. Kuphakathi kokuthi kukhona ophikelele ukukuncoma kuwe, noma ngenkathi usebenza ngokwakho, uzwe ukuthi akuyona yonke into ehlelekile ngale ndawo. Esimweni sokuqala, inketho enengqondo kunazo zonke ukuqala ukuya ejimini. Futhi udinga umqeqeshi ozohlola isisekelo sakho, abeke phambili futhi abeluleke ngenkambo yokuzivocavoca kwehlombe okusebenzayo.
Uma ungemusha kwezemidlalo, umfundisi akudingeki: uzokwazi ukuzimela ngokuzimela uhlelo lokuqeqesha. Akunandaba ukuthi uqeqesha kuphi - ejimini noma ekhaya. Into esemqoka ukufinyelela kwimishini yezemidlalo edingekayo.
Futhi ungakhohlwa imigomo emithathu yokuqeqeshwa okusebenzayo.:
- njalo;
- ukuqhubeka;
- inqubekela phambili.
Ngamanye amagama, amakilasi adinga uhlelo. Gcina isikhawu phakathi kwezinsuku zokuqeqesha isikhathi eside kepha sizinzile. Inqubo yoqeqesho uqobo kufanele iqhubeke. Uma uzabele ihora eli-1, lapho phakathi kwalo awukwazi ukuthatha ikhefu elingahlelwanga. Kubalulekile ukwandisa kancane kancane umthwalo ngenkathi ugcina inqubo efanele.
I-anatomy ehlombe
Imisipha yamahlombe ibizwa ngenye indlela "i-delta" ngokufana kwayo nokuma okungunxantathu kwelesiLatini elinegama elifanayo. Ama-biceps nama-triceps atholakala ngezansi futhi awasona isicubu se-deltoid. Ngakho-ke, umsubathi owenza izivivinyo zamahlombe kufanele aqonde ukuthi ngenxa yalokho, okuphezulu kuphela okuzopompa, kepha hhayi izingalo uqobo. Kungalesi sizathu izivivinyo ze-delta zilungele amantombazane afuna ukuba namahlombe abanzi, kepha angafuni ukuba nemisipha emikhulu.
Imisipha ye-deltoid inamathiselwe emathanjeni amathathu: i-humerus, i-scapula, ne-clavicle. Lapho wenza izivivinyo, cabanga ngezimpawu zomzimba ngamunye. Uma uke waphuka noma wahlukaniswa namathambo afakwe kuhlu, kunconywa ukuthi usebenze kuphela nomqeqeshi, futhi umthwalo kufanele ukhawulelwe. Isidingo esifanayo sokulimala kwamajoyini ehlombe noma imigqa yawo.
I-delta iqukethe izinyanda ezintathu: ngaphambili, phakathi (ngemuva) nangemuva. Sizobheka indawo yabo kanye nokuzibandakanya kwabo ekuqeqeshweni ngokuningiliziwe etafuleni.
| Izinqwaba zemisipha ye-Delta | I-Anatomy | Ukuzivocavoca umsebenzi |
| Ngaphambili | Ihlanganisa ingaphambili lehlangothini lehlombe | Ukuqina nokujikeleza kwangaphakathi kwehlombe, uphakamise izingalo phambi kwakho |
| Ephakathi | Ihlanganisa phezulu nohlangothi lwesihlanganisi sehlombe | Ukuthunjwa kwehlombe ngemuva |
| Ngemuva | Inamathisela emuva phezulu kwe-humerus | Ukunwetshwa okuvundlile nokuzungeza kwangaphandle kwehlombe |
© Alila Medical Media - stock.adobe.com
I-delta inemisebenzi emibili eyinhloko: ukusunduza umthwalo kude nawe bese uwudonsela kuwe. Lezi zingxenye ezimbili ziveza zonke izinhlobo zokunyakaza esizisebenzisayo ekuzivocavoca amahlombe. Lapho sishwiba phambi kwethu, cindezela ngama-dumbbells kanye ne-barbells, siqala ukuqhubekisela phambili umsebenzi (ugongolo olungaphambili). Ishwibeka emaceleni noma emthambekeni, kanye nazo zonke izinhlobo zokudonsa - le yingxenye yesibili (imishayo emaphakathi nengemuva).
Ukuze uthuthukiswe ngokuphelele ama-deltas, udinga ukwenza ukuzivocavoca okungenani okukodwa kwensika ngayinye. Imvamisa, abasubathi “balahla” emuva naphakathi, ngoba ngaphambili kulula ngokwanele ukuyipompa ngenxa yokubamba iqhaza kwayo kuyo yonke imishini yokunyathelisa, futhi izivivinyo zeminye imishayo emibili azinakwa, noma azenziwanga ngokwanele, noma ngenqubo engalungile (ngokwesibonelo, ukushwiba ngamadumbhu asindayo ngokukopela) ...
Kulungele
Ukuzifudumeza kuyisinyathelo esibaluleke kakhulu ngaphambi kwakho konke ukujima. Kulokhu, kuyadingeka ukufudumeza amahlombe nokunciphisa ukulimala. Imizuzu engu-5-10, yenza izivivinyo ezilula zokuzifudumeza endaweni yokuqala - ume phansi:
- Amakhanda atshekisa ezindaweni ezihlukile nasekujikelezeni kumbuthano.
- Ukujikeleza okuyindilinga kwamahlombe emuva naphambili.
- Okunye ukuphakanyiswa kwezandla phezulu ezinhlangothini bese kwehliswa.
- Ukujikiswa kwesandla okuvundlile.
- Futhi, ukujikeleza okuyindilinga kwezandla emuva naphambili. Bese kuthi esinye isandla siphambili esinye sibuyele emuva. Shintsha izandla.
Ukulimala kwamahlombe kungenye yezinto ezivame kakhulu, ngakho-ke naka ukufudumala kwakho futhi ukwenze kahle ngangokunokwenzeka.
Ukuzivocavoca okuyisisekelo
Sikulethela ukunakekela okunye kokuzivocavoca okuyisisekelo okuphumelela kunazo zonke ukuze ukwazi ukuzikhethela okufaneleka kakhulu. Ukuqeqeshwa okumbalwa kokuqala kwenziwa kangcono ngomfundisi ukuze akwengamele, akuchaze futhi akubonise inqubo.
Futhi, ungakhohlwa ngokuzivocavoca ukuzehlukanisa - ukunyakaza okuningi emishayweni ephakathi nengemuva kufana ncamashi nalokhu, kepha lokhu akusho ukuthi akusebenzi. Udinga nje ukuhlanganisa kahle isisekelo nokuhlukaniswa, kuya ngezinhloso, ubude bensizakalo kanye nesipiliyoni sokuqeqeshwa.
Ukucindezela kwebhentshi kusuka esifubeni kumi futhi kuhleli
Umshini wokucindezela ibha osuka esifubeni umile ubizwa nangokuthi ngumshini wezempi. Lokhu ukuvivinya umzimba okuphumelela kakhulu ekuthuthukiseni umsebenzi wokucindezela wemisipha ye-deltoid.
Futhi yingakho:
- Ekuvivinyweni kwesisindo samahhala, imisipha yokuzinzisa imisipha iyasebenza.
- Ububanzi obukhulu bokunyakaza: ungathinta i-barbell esifubeni sakho, ungayithoba iye esilevini uma ungakhululekile ukuyenza iphansi kakhulu.
- Ukuzivocavoca kungaphansi kwamandla kwanoma ngubani, hhayi nje ama-weightlifters. Kwanele ukukhetha isisindo esikahle.
Iseluleko! Ukubanjwa kwebha yokuzivocavoca okunjalo akufanele kuthathwe kubanzi kakhulu noma kuncane kakhulu. Inketho ehamba phambili: ibanzi kancane kunobubanzi behlombe. Kulokhu, izingalo zangaphambili endaweni yokuqala kufanele zibheke phansi. Lapho uphakamisa i-barbell, ungayilandeli ngamehlo. Ungazeluli ngokugcwele izindololwane zakho - lokhu kuyiqiniso kubo bonke abacindezeli behlombe.
Ukuzivocavoca kungenziwa ngenkathi uhlezi:
© Makatserchyk - stock.adobe.com
Kwabaningi kubonakala sengathi lokhu kuzokwehlisa umthwalo emgogodleni, kepha empeleni okuphambene nakho kuyiqiniso - umthwalo kuma-disc intervertebral kule nhlangano uzoba mkhulu endaweni yokuhlala. Futhi uma kukalwa izinsimbi ezincane kungekho mehluko omkhulu, futhi ungaqala ukwenza ukuzivocavoca umzimba uhleli, bese ushintshela enkambweni yokuma, okunzima kakhulu kumasu, khona-ke ngezisindo ezinkulu kufanelekile ukusebenza kuphela endaweni yokuma.
Enye indlela ukuhlala eSmith. Lapha, ukunyakaza kuzocaciswa ngokuqinile ngokwakhiwa kwesimulator, "okuvala" ingxenye yemisipha yokuzinzisa futhi yenze ibhentshi licindezele kancane. Kungakho izinsimbi zizophakama kancane lapha. Kodwa-ke, i-vector yokunyakaza enikeziwe ingaba yinkinga - ingozi yokulimala emajoyini ehlombe iyanda, ngoba lapha ngeke ukwazi ukuhambisa i-projectile endizeni yesitezi, kuphela kuyo.
© Makatserchyk - stock.adobe.com
Ukucindezela kwebhentshi ngemuva kwekhanda ngenkathi umile futhi uhleli
Kulokhu kuvivinya umzimba, uzothatha isisindo esincane kunenguqulo yangaphambilini, yize ubukhulu balapha busobufushane. Kodwa amalunga ehlombe anenkululeko encane, okwandisa ingozi yokulimala. Ngaphezu kwalokho, udinga ukwehlisa i-projectile ngemuva kwekhanda lakho kancane futhi ngendlela elawulwayo - ungashayisa ngephutha ngemuva kwekhanda lakho.
Phakamisa i-barbell ngqo phezulu ngemuva kwekhanda lakho, endizeni efanayo nezingalo zakho zangaphambili. Ukuncika phambili kugcwele iqiniso lokuthi uwe futhi uphonsa i-projectile entanyeni yakho. Uma uncika emuva, ungalimaza amajoyinti akho ehlombe. Kungcono ukwenza lo msebenzi phambi kwesibuko noma nomfundisi.
Ukuvivinya umzimba kwenziwa ngendlela efanayo ngenkathi uhleli (kufaka phakathi uSmith), kepha kulokhu, njengakwisivivinyo sangaphambilini, udinga ukuba nomgogodla ongezansi ampontshiwe nomgogodla onempilo. Kunzima kakhulu ukulahla i-projectile endaweni yokuhlala. Ngenkathi umile, ungaya emuva naphambili ukulungisa ibhalansi yakho.
© Makatserchyk - stock.adobe.com
Abantu abaningi bakholelwa ukuthi lo msebenzi uhlose ukuthuthukisa imishayo emaphakathi yama-deltas. Bayasebenza, kepha abaphambili basathatha umthwalo omningi. Kungakho konke ukuvivinya umzimba kufanele kukhonjiswe kusisekelo esise-deltas yangaphambili.
Ukunakwa! Asincomi lo msebenzi kunoma ngubani. Yiyekele labo abadlala ezemidlalo ngobungcweti. Ingozi yokulimala kwamalunga ehlombe iphezulu kakhulu. Lo msebenzi ungashintshwa ngomshini osuka esifubeni noma kuma-dumbbell ngaphandle kokulahleka kokusebenza.
Uhleli ucindezela i-dumbbell
Kanye nomshini wokucindezela ibhentshi lezempi, lesi yisona sivivinyo esihle kakhulu sokwakha ama-deltas amakhulu. Abasubathi abaningi abangochwepheshe bancamela ngisho nokushicilelwa ebhentshini.
Kungcono ukuzivocavoca ebhentshini kusethwe emuva emuva noma eduze ne-90 degree angle. Ephuzwini eliphezulu, awudingi ukuthinta ama-dumbbells, futhi ungaziqondisi izindololwane zakho ekugcineni. Ngezansi, yehlisa amagobolondo ekujuleni okunethezeka kakhulu.
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Umshicileli ka-Arnold
Lokhu ukwehluka kokuzivocavoca okwedlule, okukuvumela ukuthi usebenzise ngenkuthalo, ngaphezu kwephambili, kanye ne-delta ephakathi. Yaqanjwa ngokuhlonipha u-Arnold Schwarzenegger, okwathi, ngasendleleni, akanawo ama-deltas amaningi. Kepha umlingisi womdlali usalokhu eyibhentshimakhi yabasubathi abaningi, futhi ukuguqulwa kokushicilelwa kwebhentshi kuhle impela enhlobonhlobo yenqubo yokuqeqesha.
Umehluko lapha ukuthi esimweni sokuqala, izingalo ezinezinsimbi zomlomo ziphambi kwekhanda, hhayi eceleni. Ukubambelela kubuyela emuva, okungukuthi, izintende zibheka emuva. Enqubeni yokuphakamisa amagobolondo phezulu, izandla ziphenduka ama-degree angama-180. Phezulu, konke kufana nomshini olula we-dumbbell. Lapho wehlisa, ukujika okuphindayo kwenzeka.
Isici esiyinhloko somshini wokushicilela ka-Arnold ukuthi amahlombe ahlala eshubile.... Lokho wukuthi, awekho amaphuzu lapho aphumula khona.
Cindezela emahlombe kusimulator
Ukunyakaza futhi kufana nomshini wokuhlala we-dumbbell, kepha lapha umzila uqobo unqunyelwe ngumshini uqobo. Yize lokhu kungukuzivocavoca okuyisisekelo, akufanele kubekwe phambili, ngaphandle kwezimo lapho kusetshenziselwa ukufudumeza ngaphambi komshini osindayo wezempi. Ngokuvamile, emshinini, kungcono "ukuqeda" amahlombe ngemuva kokucindezela kwesisindo samahhala - lena iphethini elisebenza kahle kakhulu.
© Makatserchyk - stock.adobe.com
Ukuma Chin Umugqa
I-barbell idonsela esilevini ihlanganisa i-delta yangaphambili noma ephakathi. Uma usebenzisa ukubambelela okuncane, uzoshaya ugongolo lwangaphambili ne-trapezoid. Ukuze usebenze ugongolo oluphakathi, udinga ukuthatha ibha ngokubamba okubanzi futhi wenze ukunyakaza ngenxa yezindololwane. Akudingekile ukudonsa i-barbell ngayo yonke imisipha, kungcono ukuthatha isisindo esincane, kepha sebenza kuphela ngendololwane ngamahlombe phansi. Ukukopela akusizi ngalutho kulokhu kuvivinya umzimba.
Lapho kungekho i-barbell, ukuvivinya umzimba kungenziwa ngempumelelo ngama-dumbbells:
© ruigsantos - stock.adobe.com
Ama-nuances amakhulu wokudonsa amahlombe
Ake sifingqe bese sibhala izisho ezisemqoka maqondana nokuqaliswa kokuzivocavoca emahlombe:
- Kunconywa ukuthi usebenze inqwaba ngayinye ye-delta ngokuzivocavoca okungu-1-3.
- Ukuvivinya umzimba akufanele kwenziwe nsuku zonke, ngoba kuthatha izinsuku ezimbalwa ukuthi imisipha iphumule. Njengengxenye yohlelo oluhlukanisiwe olujwayelekile, ukujima okukodwa kwehlombe ngeviki kwanele. Uma lokhu kungukukhethekile kwaleli qembu lemisipha, kunengqondo ukuhlukanisa izinyanda ngezinsuku ezahlukahlukene, kepha futhi uzimpompe kanye kanye ngesonto.
- Qiniseka ukuthi uqala iseshini yakho ngokuzifudumeza.
- Yonke imizamo (thrust, bench press) yenziwa ngokukhipha umoya. Faka umoya ngenkathi uphumuza imisipha yakho.
- Yenza ngokushelela ngaphandle kokudlikiza.
- Uma wenza ama-swings, yenza okungenani ama-12-15 reps. Abantu abaningi benza ukuguquka okungu-8-10 cishe kumasekhondi ayi-10, okunganele ukusebenza kwemisipha esezingeni eliphakeme.
- Ungalahli i-barbell noma i-dumbbells esigabeni esingesihle. Dlula kule ngxenye yokunyakaza ngendlela elawulwayo.
