Ukuzivocavoca kweDelta: uhlelo oluyisisekelo, lokuzihlukanisa nokuziqeqesha * Isiphambano

Njengoba kuhlelwe ngokwemvelo, amadoda kufanele abe nezibalo ezimise okwama-V. Ukuzivocavoca kwe-Delta kuzosiza ekwakheni amahlombe abanzi. I-athikili ichaza ukunyakaza okuphumelela kakhulu kokusebenza kwaleli qembu lemisipha. Umthwalo emahlombe ungasetshenziswa zombili ngezisindo zamahhala naku-simulator. Izinketho ezinhle kakhulu zizosiza namantombazane - ibhande eliqinile lehlombe lobulili obuhle libukeka liheha kakhulu.

IDelta Anatomy

Imisipha ye-deltoid ayisiwo uhlu oluqinile, kepha iqembu eliqukethe izinyanda ezintathu:

ngaphambili (ingxenye ye-clavicular);
maphakathi (i-acromial part);
emuva (ingxenye ecephayo).

Indawo engaphambili ibandakanyeka ekuzivocavoca umzimba okuningi futhi iyona elula ukuyikhipha. Imishayo eseceleni inesibopho sobubanzi bamahlombe - adinga ukunakwa ngokukhethekile. Isifunda se-dorsal siyabonakala lapho sibukwa ohlangothini - usishaya indiva, ngeke uthole ama-deltas ebhola aphelele.

Izincomo zokupompa kwe-Delta

Akukho ukuzivocavoca okuphelele. Ukuzivocavoca okuyisisekelo kufaka imishayo eminingana, kepha izindawo ezihlukene zisabalulekile. Ngakho-ke, uhlelo lokuqeqesha kufanele lubandakanye ukunyakaza okuhlukahlukene kwayo yomithathu imishayo.

Kuyinto engavamile kakhulu ukuthi leli qembu lemisipha likhule ngokulinganayo. Njengomthetho, imishayo ethile isalela ngemuva - imvamisa le ingemuva naphakathi, ngoba kungenzeka ukuthi ikhohliwe, noma izivivinyo azenziwanga kahle, noma azenzi umsebenzi owanele, zigxila kuphela emaphephandabeni kuphela. Ngokuhamba kwesikhathi, ungagxila ngqo kulezi zigxobo, uqale usuku lwamahlombe hhayi ngokucindezela kwebhentshi, kepha ngokushintshana kuma-deltas angemuva naphakathi. Kepha esigabeni sokuqala, kuyadingeka ukuncika esisekelweni, ngenkathi ungakhohlwa ukunaka ugongolo ngalunye. Kwabaqalayo, ukunyakaza okubili noma kathathu kwanele. Abasubathi abanesipiliyoni basebenzisa izivivinyo ezihlukanisiwe ezi-2-4 nezingu-2-4.

Inombolo enconyiwe yezindlela zokuhamba ngakunye ngu-3-5, inani lokuphindaphinda lingu-8-15. Kunconywa ukuqeqesha amahlombe kanye ngesonto. Kuphela ngokukhethekile kubasubathi abanolwazi, ama-delta angahlukaniswa abe yizinsuku ezimbili noma ezintathu emishayweni.

Naka ngokukhethekile ukufudumala. Amahlombe ayinkimbinkimbi futhi alimala kalula. Kunengqondo ukubeka ukunyakaza kwamahlombe ohlelweni ngemuva kokuqeqesha amaqembu amakhulu emisipha yomzimba. Lokhu kuzolungiselela ama-deltas ukucindezeleka futhi kunciphise ingozi yokulimala.

Yeka ukuzivocavoca ngokushesha uma uzwa ubuhlungu emajoyintini nasemigudwini yakho. Kungcono ukubonisana nodokotela ezimweni ezinjalo. Ngoyishaya indiva inkinga, ubeka engcupheni yokuwa ngokumpompa umzimba izinyanga ezimbalwa.

Ukuzivocavoca kweDelta

Ukuzivocavoca kokupompa ama-deltas kwehlukaniswe kwaba okuyisisekelo, lapho amalunga amaningi abandakanyeka ngasikhathi sinye, nokuvikela amanye, okunikeza umthwalo ezindaweni ngazinye nakujoyinti elilodwa. Ngisho nasekuqaleni, akufanele ulahle ukuhlukaniswa - ukunyakaza okunjalo kuzoba nomphumela omuhle emphumeleni wonke futhi kuzovumela leli qembu lemisipha ukuthi likhule ngokulinganayo.

Ukuzivocavoca ugongolo olungaphambili

Konke ukunyakaza kokucindezela emahlombe kufanele kubhekiswe njengokuyisisekelo kugongolo olungaphambili. Eziningi zazo, ingxenye ephakathi isebenza, kepha ukugcizelela kusengxenyeni engaphambili.

Ukucindezela kwebhentshi kumi futhi kuhleli kusuka esifubeni

Ukunyakaza okuyisisekelo okufanele kwenziwe ngabaqalayo kanye nabadlali abanolwazi.

Isu lokwenza lo msebenzi ngenkathi umile:

Beka i-barbell kuma-racks ezingeni lamahlombe.
Sondela ku-apharathasi bese uyisusa emarokheni, ubambe okuqonde kubanzi kancane kunamahlombe akho (ukuze izingalo zakho ziqonde ngqo phansi) bese ubeka i-barbell esifubeni sakho esingenhla.
Thatha isinyathelo emuva, ume uqonde, imilenze ibanzi kancane kunamahlombe futhi igobe kancane emadolweni - lesi yisikhundla sokuqala (PI). Umhlane awukwazi ukuguquguquka phakathi nayo yonke indlela! Uma ugoba umhlane, yehlisa isisindo.
Kancane, ngaphandle kokudlikiza futhi usebenzise imilenze yakho, khama ibha phezulu. Ngasikhathi sinye, izindololwane zigobeke kancane endaweni ephezulu - lokhu kuzosiza ukugwema ukulimala ejoyini lendololwane.
Buyisela kahle i-projectile ku-PI, awukwazi ukuthinta isifuba nge-barbell, kepha qala ngokushesha ukuphindaphinda okulandelayo.
Buyisela i-barbell kuma-racks.

Lokhu kuyindlela ejwayelekile kakhulu. Kepha abanye abasubathi bathatha i-barbell esifubeni hhayi kuma-racks, kepha phansi - nge-jerk. Ukuze wenze lokhu, udinga ukuthi ube nesipiliyoni namasu afanele. Ngaphezu kwalokho, iningi kulokhu okuhlukile lilahlekelwa iphesenti elithile lesisindo se-projectile.

Ukuzivocavoca kungenziwa ngenkathi uhleli, inqubo izofana, kepha kulokhu umthwalo emgogodleni uyanda, kepha ama-deltas asebenza kakhulu, ngoba imisipha ye-pectoral iqala ukuvula.

Ukwehluka kokugcina kungumshini wokuhlala eSmith. Kulesi simo, umzila wokunyakaza usethwe yi-simulator, enciphisa inani lemisipha eqinisayo. Kodwa-ke, lokhu kwehluka kungasiza ukugxila ikakhulukazi ekupompa ama-deltas, ngaphandle kwemisipha ye-pectoral kanye ne-triceps, ngoba lapha awudingi ukunaka kakhulu ibhalansi nokuzinza kwe-projectile. Zama zonke izinketho bese ukhetha eyodwa ezwa okuhle kakhulu emahlombe akho.

Cindezela ibha ngemuva kwekhanda

Lo msebenzi ungenziwa futhi ngenkathi umile, uhleli futhi usesikhundleni sikaSmith. Ukunyakaza kuyadabukisa, ngakho-ke kudinga ukulungiswa okuthile - kokubili okuyisisekelo (ukunweba okuhle, imisipha eqinile) nokwasendaweni (ukufudumeza ngokuphelele).

Akunconyelwe abaqalayo nezimfundamakhwela ngokujwayelekile - kungcono ukushiya le nketho kochwepheshe.

Inqubo yokwenza ibuye ifane nomshini wokucindezela ibhentshi, kuphela i-apparatus engemuva kwekhanda, ngokulandelana, sithatha i-barbell endaweni yokuqala njengasezikweleni zakudala. Isisindo lapha sizoba sincane kancane, ngoba kunzima kakhulu ukulawula i-projectile, futhi ukunyakaza akuyona eyomzimba kumalunga ehlombe. Qaphela lapho uzithoba ukuze ungashayi ekhanda. Futhi, ungehlisi i-barbell kakhulu - yanele emaphethelweni aphansi wezindlebe.

Ukucindezela kwebhentshi likaDumbbell kumi futhi lihleli

Enye yezivivinyo ezinhle kakhulu zamahlombe. Imvamisa, ukunyakaza kwenziwa ngenkathi uhleli, esimweni samadumbhu lokhu kuyindlela engcono kakhulu:

I-IP - ehleli ebhentshini elinomhlane oqondile (noma otholakala engela eliseduze nama-degree angama-90), izingalo ezinama-dumbbell zisakazeka zahlukaniswa futhi zagoba endololwaneni, amagobolondo athinta ama-deltas, izintende "zibheke" ngaphandle.
Njengoba ukhipha, cindezela ama-dumbbells phezulu ku-arc ebanzi. Awudingi ukubathinta endaweni ephezulu. Izindololwane kufanele zibe ngaphansi kwezandla, hhayi ukuya phambili. Musa ukugoba iqolo ukugwema ukukhuphuka kwengcindezi kuma-disc intervertebral. Phezulu, izindololwane kufanele zihlale zigobile kancane. Futhi zama ukubamba ama-dumbbells ukuze iminwe yakho ebomvana ibe phezulu kunayo yonke eminye iminwe yakho.
Njengoba uhogela, kancane kancane buyisela izandla zakho ku-PI.

Le ndlela ifana nomshini wokuma omile, kepha le nketho ayitholakali ezindaweni zokuzivocavoca.

Okunye ukwehluka kwalokhu kuhamba kungumcibisholo wesandla esisodwa (noma i-kettlebell). Lapho usuvele usufinyelele izinsimbi ezinkulu, lapho ucindezela ama-dumbbells amabili asindayo, umhlane wakho ngandlela-thile ungantanta. Ukugwema lokhu, unganciphisa umthwalo ngokushintsha imishini yesandla esisodwa. Lokhu kungenziwa ngenkathi uhleli noma umile. Futhi, ngalokhu, imisipha ye-trapezius ayibandakanyeki kangako emsebenzini.

Umshicileli ka-Arnold

Uhlobo lomshini olunama-dumbbells, lapho isikhundla sezandla sishintsha phakathi nokunyakaza. Esimweni sokuqala, izintende zibheke ebusweni, futhi ekugcineni, ngaphandle. Ngasikhathi sinye, izindololwane ziqondiswa phambili ekuqaleni. Yonke enye inqubo ka-Arnold yokucindezela ibhentshi iyafana nokuvivinya okwedlule.

Umehluko omkhulu ukuthi umshini wokushicilela ka-Arnold usebenzisa imishayo emaphakathi kakhulu kunaleyo ejwayelekile.

Uhleli Umshini Wokucindezela

Le nhlangano ifana kakhulu nomshini we-dumbbell, kepha lapha umkhondo we-trajectory ukhawulelwe ngokuqinile ngokwakhiwa kwesimulator. Ukuzivocavoca kuyisisekelo, kepha kufanele kwenziwe ngemuva komshini we-barbell noma we-dumbbell. Enye inketho ukwenza ukufudumeza ngesisindo esincane ngaphambi komshini osindayo webhentshi.

Kuphakama (kujika) phambi kwakho

Lesi isenzo sokuqala se-delta esizimele kulokhu kubuyekezwa. Kwenziwe ukuma, ngezisindo ezincane. Kungenziwa ngama-dumbbells (ngokushintshana nangamabili ngasikhathi sinye), i-barbell, ebhlokini eliphansi noma i-crossover (ngokufanayo, ngezandla zombili ngasikhathi sinye nangesikhathi esisodwa).

Itheknoloji yokwenza ngama-dumbbell amabili ngasikhathi sinye:

I-IP - imile, izinyawo zihlukanisiwe ububanzi, izandla zinama-dumbbells phansi futhi zitholakala ngaphambi kwezinqulu, ukubamba okuqondile.
Ngaphandle kokujikijela noma ukungena ngaphakathi, phakamisa izingalo zakho phambi kwakho, uzilungise isikhashana ezingeni lehlombe. Akudingekile ukuphakamisa ngaphezulu - umthwalo osuka kuma-deltas uya ku-trapezoid.
Kancane kancane buyisela izandla zakho ku-PI.

Endabeni yokubulawa nge-barbell, i-dumbbell eyodwa noma ngebhulokhi, inqubo iyefana ncamashi.

Ukushintshana kokushintsha nakho kuyathandwa. Kulokhu, kulula ukugxila ohlangothini olulodwa. Ngaphezu kwalokho, amalifti asynchronous akuvumela ukuthi usebenze ngezisindo ezinzima kakhulu. Noma kunjalo, ungakukhohlwa lokho asikho isidingo sokujikisa umzimba bese uphonsa ama-dumbbells usebenzisa i-inertia.

Ukushintshanisa okunye kungenziwa futhi ku-crossover:

Ukuzivocavoca kwemishayo emaphakathi

Lapha kugcizelelwa endaweni yangaphakathi.

Ukudonsa kwe-chin (donsa)

Ukuzivocavoca okuyisisekelo, kwenziwa ngenkathi umile. I-barbell esetshenziswa kakhulu, kepha izinketho ezinama-dumbbell, kanye ne-block / crossover engezansi ngisho naseSmith zamukelekile.

Uhlobo lwendabuko lumi mpo futhi lugcizelela imishayo emaphakathi. Ukwenza lokhu, ukubamba kufanele kube kubanzi - kubanzi kunamahlombe. Isimo esincanyana sengalo sibeka ingcindezi enkulu kuma-trapezoid naphambi kwe-deltas.

Amakhono:

I-IP - emi, yehlise izandla ngokubamba okubanzi okuqondile ibamba ibha ngaphambi kwezinqulu.
Ngemizamo yemishayo emaphakathi yama-delta, phakamisa ibha iye ezingeni lamakhola noma phansi, izinga lincike ekubambeni - kubanzi, ibha iyoba phansi. Izindololwane phezulu zingaphezulu nje kwamahlombe.
Buyisela izandla zakho ku-PI ngaphansi kolawulo.

Njengokucindezela ngemuva kwekhanda, lo msebenzi uyahlukumeza... Ngakho-ke, ukunyakaza kubushelelezi, futhi isisindo se-projectile sincane kakhulu. Kusiza kakhulu kulokhu ukunaka isitayela se-multi-rep - ukuphindaphinda okungu-12-15.

Ukuzala (jika) ezinhlangothini

Ukunyakaza okuhlukanisiwe. Ukwenza okuhle kuhamba kancane futhi kubuchwepheshe. Yize kaningi emahholo ungabona ukusebenza ngefomethi yamandla - ngokukopela nokuphonsa ama-dumbbells phezulu ngokushwibeka umzimba. Shiya inketho yokugcina kochwepheshe, ukuze ushaye ngempumelelo ihlombe, lokhu kuvivinya kufanele kwenziwe ngesisindo esincane, ngaphandle kokukopela nangesilinganiso sokuphindaphindwa okungu-12-15.

Ukuma jika amasu:

I-IP - ime iqonde, awudingi ukugoba phambili. Izandla ezinama-dumbbells zehliswa phansi futhi zibekwe ezinhlangothini, hhayi phambi kwezinqulu, ukubamba akuthathi hlangothi. Ungagoba kancane ezindololwaneni.
Yelula izingalo zakho kancane ezinhlangothini. Endaweni ephezulu, lapho izandla zisezingeni lehlombe, izintende ziphendulwa ukuze umunwe omncane ube ngaphezulu - lokhu kukhulisa umthwalo ezigxotsheni eziphakathi.
Buyisela izandla zakho kwi-PI. Awudingi ukuphumula ngezansi bese uthinta okhalweni ngamagobolondo - qala ngokushesha ukuphindaphinda okusha.

Ngokufanayo, lo msebenzi wenziwa ngenkathi uhleli. Kulokhu, ukukopela kunzima kakhulu, kulokhu okuhlanganisa.

Ama-swings angenziwa ku-crossover kusetshenziswa izibambo ezingezansi (kungaba ngesandla esisodwa ngokushintshana, noma ngazimbili ngasikhathi sinye). Ngalokhu kubulawa, ukuphakama kokunyakaza kuyanda (endaweni engezansi, ungahambisa isibambo ngokuqhubekela phambili), futhi imisipha ishubile kuyo yonke indlela.

Futhi kuma-gyms amaningi ungathola ama-simulators akhethekile wokushintshana kwe-lateral. Lapha inqubo yehlukile kancane - njengomthetho, udinga ukugoba izingalo zakho endololwaneni bese uwaphumuza ngaphandle ngaphandle kwamakhushini we-simulator. Ngokuzayo ukunyakaza kuyafana - udinga ukusabalalisa izingalo zakho ezinhlangothini nasezingeni lehlombe.

Uhlobo lokugcina lwalolu hlelo lungabhekwa njengokuphakama kohlangothi ngesandla esisodwa ngenkathi uhleli eceleni ebhentshini. Womabili amabhentshi avundlile nathambekele angasetshenziswa. Udinga ukulala kulo eceleni (uma ibhentshi lingenhla - faka indololwane yakho esikhundleni), thatha i-dumbbell ngokubamba okungathathi hlangothi esandleni sakho samahhala bese uyiphakamisa kancane ngaphezu kwezinga lehlombe (hhayi mpo). Awudingi ukugoba ingalo yakho. Zama ukuzwa kahle inqwaba emaphakathi yama-deltoids.

Ukuzivocavoca kwemishayo yangemuva

I-Slope dilution (ukuguquka)

Ukuma komzimba kulokhu kuhamba kucishe kufane phansi. Inqubo yokwenza:

I-IP - imi ngokugoba, izingalo ezinama-dumbbells phansi, ukubamba okungathathi hlangothi noma okuqondile, amadolo agobile kancane.
Spread izingalo zakho ezinhlangothini, uzilungise okwesikhashana endaweni ephezulu bese uzama ukufeza ukusikwa okukhulu kwemisipha.
Kancane kancane buyisela izandla zakho ku-PI.

Uma ungakhululekile ukwenza lo msebenzi ngenkathi umile, ungaguqa ngokufanayo usendaweni yokuhlala noma ubeke ibunzi lakho ebhentshini ukuze ulinganise.

Kukhona enye inketho yezakhiwo ezinjalo - elele ebhentshini ebheke phansi. Kule nhlangano, izinyanda ezingemuva zihlukaniswe ngokwengeziwe, ngoba usizo ngemilenze nomzimba alufakwanga. Lapha kungcono ukwenza ukunyakaza ngokubamba okuqondile nezindololwane ezigobile ukuze umthwalo ungahambi kugongolo oluphakathi.

Ukuzivocavoca nakho kungenziwa ku-crossover. Lapha i-amplitude izoba nkulu ngokwengeziwe, ngoba lapho uthatha isibambo sokunene esandleni sakho sobunxele futhi okuphambene nalokho, endaweni engezansi uzohambisa izingalo zakho phambili, futhi ama-delta azobe esesenkingeni.

I-Peck-Deck Reverse Dilutions

Ukuzivocavoca kwakha ngemuva kwama-deltas futhi kuqinisa izikhwama ze-rotator - lokhu kuyindlela enhle yokulungiselela amahlombe abezindaba.

Amakhono:

Lungisa ukuphakama kwesihlalo nendawo yezibambo. Izingalo kufanele ziphakanyiselwe ekuphakameni kwamahlombe futhi zihambisane phansi.
I-SP - isifuba sicindezelwe ngemuva kwe-simulator, izingalo zibanjwa phambi kwazo ngokubamba okungathathi hlangothi esibambo. Ekuqaleni, kungakuhle ukwelula izingalo zakho kancane ukuze umthwalo uvuke kancane.
Sabalalisa izingalo zakho yonke indlela (izindololwane zakho zisemuva komhlane wakho), ekugcineni, uzuze ukusikwa okuphelele kwemishayo.
Thatha ikhefu elifushane bese ubuyisela izandla zakho ku-PI.

Ihola ku-crossover

Lo msebenzi usebenzisa izibambo eziphezulu. Kunezinketho ezimbili eziyinhloko:

Kokuqala, uthatha izibambo eziphambene ngezandla zakho, uphakamise izandla zakho ezingeni elingaphezu nje kwamahlombe akho uzisakaze ezinhlangothini. Hambisa kancane futhi ngesisindo esincane, zama ukungalethi amahlombe akho ehlombe ndawonye.
© Makatserchyk - stock.adobe.com
Isakhiwo sesibili sifaka isibambo sezintambo. Yithathe ngezandla zombili, susa izinyathelo ezimbalwa ukusuka kudoti we-crossover bese udonsela isibambo kuwe, uthathe izindololwane zakho ezinhlangothini. Iphuzu elibalulekile - ezimweni eziningi, lokhu kuvivinya kwenziwa ngezandla ezitholakala endizeni ngokuya phansi. Indlela ehluke kancane izosiza ukufeza umphumela ongcono, lapho izingalo ezisesimweni esibi kakhulu zisesimweni sengathi ukhombisa ama-biceps aphindwe kabili ngemuva. Lokhu kuchazwe ngokuningiliziwe kuvidiyo elandelayo:

Uhlelo lokuqeqesha

Cabanga ukuthi ungampompa kanjani ama-deltas ekhaya nasejimini.

Uhlelo lokuzivocavoca ekhaya

Idizayinelwe ukuqeqeshwa okuhlukile ngesonto nomsebenzi we-dumbbell:

Ukuzivocavoca kwe-Dumbbell	Izindlela	Ukuphindaphinda
Uhleli ucindezela i-dumbbell	4	10-12
Shwiba phambi kwakho	3	12-15
Imigqa kaDumbbell eya eChin	4	12-15
Ukuhlanza eceleni	3	12-15
Ukutshekela eceleni	5	12-15

Uhlelo lokuqeqeshwa kweGym

Isakhiwo sokuqala senzelwe ukuzivocavoca okukodwa ngesonto, okuzokwanela izivakashi eziningi ejimini:

Ukuzivocavoca umzimba	Izindlela	Ukuphindaphinda
Ukuma kwabezindaba bebhentshi	4	10-12
Uhleli ucindezela i-dumbbell	3	10-12
Ukudonsa okubanzi kwe-barbell	4	12-15
Ukuhlala ezinhlangothini	3	12-15
Ukutshekela eceleni	3	12-15
Ukuhola kwePeck-Deck	3	12-15

Inketho yabadlali abanesipiliyoni abanamahlombe asalele ukwahlukanisa ama-deltas abe imishayo emini.

Usuku 1 - Ubukhulu emuva, i-Back Delta, i-Biceps:

Ukuzivocavoca umzimba	Izindlela	Ukuphindaphinda
Donsa ibha uye ebhandeni	3	8-12
Ukudonsa okuvundlile kubhlokhi	3	10
Swing dumbbells e ukuthambekela	3	12-15
Reverse Dilutions ePeck-Deck	3	12-15
Ihola ngentambo isibambo crossover	3	12-15
Ama-curls e-Dumbbell ama-biceps ngenkathi ehleli ebhentshini elithambekele	3	10

Usuku 2 - isifuba, i-delta yangaphambili, ama-triceps:

Ukuzivocavoca umzimba	Izindlela	Ukuphindaphinda
Ukucindezela kwebhentshi	3	8-12
Idiphu emabhaleni angalingani	3	10-12
Uhleli ucindezela i-dumbbell	3	10-12
Cindezela Amahlombe	3	12-15
Swing phambili nge dumbbells ngenye	3	12-15
Ukucindezela kwebhentshi laseFrance	3	12

Usuku 3 - ububanzi emuva, i-delta ephakathi, izingibe:

Ukuzivocavoca umzimba	Izindlela	Ukuphindaphinda
Ukudonsa okubanzi	3	10-15
Umugqa Wokubamba Onciphisa Umncane	3	10
Ukudonsa okubanzi kwe-barbell	3	12-15
Swing dumbbells ezinhlangothini ngenkathi umile	3	12-15
Shintshela ezinhlangothini ku-crossover ngesandla esisodwa	3	12-15
Ama-Dumbbell Shrugs	3	10-12