Imisipha ye-Deltoid. Izici zokuqeqeshwa.

Ngamaphi emadodeni awaphuphi ngomuntu wezemidlalo? Isithombe somuntu ofanelekayo uhlale uhlotshaniswa namahlombe abanzi. Ibhande elihle lamahlombe lakhiwa ngosizo lwezinhlanzi ze-deltoid, okunikeza le ngxenye yomzimba ukubukeka komuntu, yenza amahlombe abe mkhulu, nezandla - ngokuningi ngesibindi. Kungamahlombe kanye nezingalo zalabafana bavame ukuqhuma kuqala, befuna ukubukeka kahle futhi bakhanga amantombazane. Ngisho nalawo madoda angabanikezeli amathambo avulekile emahlombe, angakhuphula ngokususa imisipha ye-deltoid.

Igama layo libizwa ngokuthi i-deltoid muscle ngenxa yesimo se-triangular kanye nokufana kwegama lesiGreki elithi "delta". Ngokubamba iqhaza kwalesi musipha, sikhulisa futhi sinciphise isandla; Sithatha ihlombe eceleni, phambili, emuva; Phenduka ngehlombe lakho. Njengoba sekuyaziwa, i-delta ihlanganisa izigxobo ezintathu zemisipha: i-anterior, middle and posterior.

I-delta ehlelwe kahle ayiyona nje ubuhle be-aesthetics, kodwa futhi nokuvimbela ukulimala kwamahlombe. Umzimba we-deltoid othuthukile uvimbela ukuhlanganyelwa kwehlombe ekulimazeni futhi kuqiniswe izixhobo zeligament. Ukuqeqeshwa kweDelta kuyinkimbinkimbi nenqubo ende, okubangelwa isakhiwo esiyinkimbinkimbi yalesi musipha. Akukho ukuvivinya umzimba ongalayisha ngokugcwele zonke izintambo zomzimba we-deltoid, ngakho-ke, ukuthola amahlombe athuthukile, kudingekile ukuthi usebenzise izinhlobo ezahlukene zokuzivocavoca ezithinta imishayo ehlukene.

Ukuqeqeshwa kwemisipha ye-deltoid iqukethe ukuqeqeshwa okuyisisekelo nokuhlukaniswa. Ukuzivocavoca okuyisisekelo akukhipha ngesikhathi esisodwa isisindo esisodwa semisipha, kanye nomthelela ohlangothini oluhlukene kuphela ezihlanganisweni ezihlukene kanye namafayili. Ukuzivocavoca okuyisisekelo kuyaphumelela kunabodwa futhi kufanele kube isisekelo sokuqeqeshwa. Ukuzivocavoca umzimba kuhlanganiswe ekuqeqesheni okudingekayo lapho umuntu eqhuma ngemuva kokuthuthukiswa. Ukuphindaphinda kuka-8-10 ngendlela eyodwa kuyinani elilinganayo lokwakha imisipha.

Ukwenza izivivinyo zemisipha ye-deltoid sebenzisa i-barbell, ama-dumbbell noma i-simulator ekhethekile.

Izenzo eziyisisekelo.

Omunye wemisebenzi emihle kakhulu, ngenxa yokuthi isakhiwo esinamandla se-deltoid sehlombe sakhiwa, umshini wokunyathelisa ibhentshi lamabutho, okubuye uhlolisise i-triceps nesiphetho sesifuba. Ukwenza ucindezela ngama-dumbbells noma nge-bar kusuka esikhundleni, uhlezi noma umile. Okubaluleke kakhulu yindlela yokwenza lo msebenzi. Umshini wezempi uhlose ukutadisha amapulangwe angaphambili nangaphakathi. Ema noma ehlezi ukuthatha ibha bese uyibamba ezingeni lesifuba, phakamisa ibha phezulu ngenhloko yakho, welula ngokugcwele izingalo zakho ezinhlangothini, ngaphandle kokuphazamisa ibhalansi. Buyela esimweni sokuqala.

Ukukhishwa kwezandla nama-dumbbells ezinhlangothini. Imigqa ebubanzi behlombe, izimbongolo ezandleni ezisehlisiwe, izintende ziqondiswe ku-hip, izingalo ziboshwe kancane emaceleni. Phakamisa izandla zakho ezinhlangothini phezulu, ezingeni lehlombe, izintende ziphenduke bese zikhomba phambili. Gweba phansi izandla zakho, ungaphenduli emaceleni, qaphela ama-dumbbell ngenkathi uhambisa izandla zakho.

Ukuncintisana kuka-Arnold kuyisenzo esiyisisekelo, lapho yonke imithwalo ye-deltoid ehlombe ihilelekile, kodwa ikakhulukazi i-fascicle yayo yangaphambili neyasebusweni. Ukuzivocavoca kwenziwa ngezingqungquthela ezihlezi ebhentshini ne-backrest. Umhlane kufanele ugxilwe ngokuqinile emuva kwebheke, imilenze imile phansi futhi phansi ugoqwe nge-angle ° 90. Esikhundleni sokuqala, izingalo kanye nezimbongolo zisezingeni entanyeni, izimbambo ezineziqu zilele endizeni eyodwa, izintende ziqondiswa esihlahleni. Phakamisa izibhamu kuze kube yilapho izingalo ziqondiswa ngokugcwele, kanti ikhanda lingaweli, isilwane sishaywe phansi, umbono uqondiswa phambili. Phezulu kwekhanda uqale ukwandisa izintende zezandla, ukuze endaweni ephakeme kakhulu iqondiswe phambili. Kulesi simo, hlala ama-deltas bese ubeka phansi izandla zakho kancane ekuqaleni.

Esinye isenzo esiyisisekelo esenzelwe ukuthuthukiswa kwesigxobo esiphakathi yiyona idonsa kudoti. Kulo msebenzi akuhlangananga nje ubuhlungu be-deltoid, kodwa futhi buhlanganisa ne-trapezoidal. Ukuqala isikhundla sokuma, isifuba phambili, ukugoba emuva, barbell in the izandla phansi phansi ezinqulwini, grip kancane phezu. Sula imisipha ye-deltoid ne-trapezius, uphakamise izintambo, uwafake ezinhlangothini, uhambise izintambo, hhayi ama-ovens noma izibikezelo. Esimweni esiphezulu, izimbongolo kufanele ziphakanyiswe ngaphezu kwamahlombe, izingxenye ezingaphezulu zezingalo zakha i-angle ye-30 ° ngezingqimba. Esimweni esiphezulu, unciphise imisipha ye -deltas ne- trapezoid ngangokunokwenzeka . Phindela emuva esimweni sokuqala.

Ukuzivocavoca umzimba.

Ngaphambili kwensika ye-delta. Ukuze ukuthuthukiswa kwekhanda langaphambili le-delta, i-barbell presses yenziwa ngemuva kwekhanda, izingalo eziqondile ziphakamisa ngezingqungquthela phambili.

I-borrow back. Inhloko yangasemuva yedolobha ifundwa kahle ngokuzivocavoca okunjengokukhishwa kwezandla ezinamazinyo ezinhlangothini, emi emthambekeni; Donsela ama-dumbbells ngaphandle kwesimo esiphezulu ebhentshini.

Ukuzivocavoca kwemisipha ye-deltoid kungaqeqeshwa kumadivayisi wokuvimba, kepha ukusebenza nge-barbell ne-dumbbell kunika imiphumela engaphezulu.