Ngokuzalanisa dumbbells nokuma: umthelela delta, amathiphu namasu

Into yokuqala ukuthi abambe iso lakho uma silinganisa yabasubathi umsubathi - kuyinto ububanzi emahlombe. T-ukuma umzimba - iyona ikhadi ukubizwa athlete. Futhi indima ebalulekile edlalwa kule fomu emahlombe. Kubo ubuhle isidingo aqeqeshe imisipha efanele - the trapezoid engenhla, kanti-delta isilinganiso. Uma esishwibweni unika ukuphakama emahlombe, semifula amahle oyindilinga ugcizelela nawemidlalo njengoba kusho enye incwadi. Ukuze uzotshala wokugcina umsebenzi onjalo Luhle, njengoba lo dilution dumbbells emi. Lokhu kuzokhulisa delta isilinganiso futhi ngaleyo ndlela ukugcizelela emgqeni ehlombe.

Izinzuzo zokuvivinya umzimba

Ngokuzalanisa dumbbells ukuma - kungcono umsebenzi omkhulu elingalodwa kuzosiza ukuthuthukisa naphakathi ugongolo deltas, kanye bakwazi umraro onje, njengoba ukuqina emalungeni ehlombe. Ukuzivocavoca ivumela ezinhle umthwalo emahlombe futhi oyindilinga abenze. Ngakho-ke, ingabe kufanele yenziwe yini njalo.

Technique umzimba

1. Ekuqaleni, isidingo ukuthatha dumbbell ezandleni zakho, izinyawo zabo emahlombe-ububanzi ngaphandle. Umhlane kufanele kube flat, nge kuka e okhalweni. Hands nge dumbbells engaxhumani njalo izinyawo futhi ngesikhathi esifanayo waphenduka kibo ngezandla zakhe. Palms ezibheke ngaphandle kancane iminwe kancane. Izindololwane kancane insaliwe. I kwesilevu kufanele kube parallel phansi, udinga angabheka phambili, mhlawumbe esibukweni ukuqapha nokuhamba kwazo futhi ukulungisa amaphutha umsebenzi.

2. Lapho nje isikhundla sokuqala elalihlala kwesokudla, ukunwebeka kwemisipha imisipha phakathi delta, kudingeka kancane kancane nivuse dumbbells kuze kube ehlombe ezingeni, okungukuthi, ezandleni parallel phansi. Emabhulashini akufanele kube ephakeme ukwedlula izindololwane. iminwe Little ukuze kuqashwe phezulu sengathi amanzi kuthululwe kusukela izandla. Kuleli qophelo, udinga babambane ngezandla, ukufeza umthwalo esiphezulu. Ukubambezeleka akufanele kube isikhathi eside kunaleso yesibili owodwa. Khona-ke futhi kudingeka kancane kancane wehlise kubo kuze kube indawo yokuqala.

Ezicashile umsebenzi

Lapho nje izandla phansi, kumelwe sikwenze lonke futhi. Lapho wehlise izingalo akudingeki ukuba uthinte izinyawo zabo futhi uphumule, njengoba offloads kwemisipha umsebenzi kahle uwela. Izandla sonke isikhathi kufanele ukuhambisa umzimba indiza. Esigabeni asebenzayo ekusebenziseni, okungukuthi, ne kwezandla, kuzomele wenze umoya bushelelezi, futhi lapho kwehlisa - exhale bushelelezi. imisipha Emuva kanye nabezindaba kufanele njalo kube on izinzwane zakho. Ukusiza emuva kwakhe, elinganisa ukuyiqabula njengesenzo dumbbell, akudingekile. ukukopela okunjalo kuyasetshenziswa uma womdlali zidinga sifinyelele ephelele imisipha ukukhathala, ukuthi isebenza phama. Beginners kudingeka uthathe isisindo dumbbell encane ukuthi ngabe lula inqubo efanele nokuphepha. Phumula phakathi amasethi akufanele budlule amaminithi amabili. Isibalo ezinikezwa - izikhathi 10 kuya ku-15 njengoba dumbbell isisindo encane.

Alternatives umsebenzi

Kunezindlela eziningana ongakhetha kuzona ukwenza umzimba ezifana lo dilution yezandla emi nge dumbbells. Ngokwesibonelo:

1. Ukukhulisa izandla emaceleni emabhulokini. Kulesi samuntu, le dumbbell indawo izibambo nge izintambo exhunywe amabhlogo aphansi. Ukuzivocavoca wenziwa kanye ukufuya emi dumbbell. Isisindo kunqunywa amabhlogo, kodwa, futhi, kufanele kube encane. Ngaphambi kokuqala umsebenzi izindophi nge izibambo emuva, okungukuthi, ingalo ilungelo ingalo kwesokunxele bese ingalo kwesokunxele - kwesokudla. Izintambo kuyoba esimweni crosswise. Lolu khetho ezongenza sonke isikhathi ukugcina voltage ngokwesilinganiso delta, ngoba uma usebenza nge dumbbell ekupheleni lo msubathi indlela yezimo abhekene ephumula izandla futhi ubanikeza ikhefu yomzuzwana, okuyinto kunciphisa ukuphumelela umsebenzi.

2. Izindawo Omiyane dumbbells esandleni emi yanjalo. Kulesi samuntu, ukukhulisa ukwehlisa le dumbbell senziwa lokuqala ngesandla esisodwa, bese - kwenye. Okungukuthi, okokuqala kudingeka wenze isilinganiso esifanele rep ngakwesokunene, bese inani elifanayo ezinikezwa, kodwa ngakwesokhohlo. Technique kuyafana ekusebenziseni main. lapha kuphela udinga isandla khulula ukubambelela nohlobo oluthile lokucindezeleka, ukuze singathwesi ngokweqile futhi singavumeli esidlule ukudonsa ezinikezwa dumbbell ngenxa ukunyakaza umzimba. Phumula phakathi amasethi akufanele kube ngomzuzu angaphezu kwelilodwa, ngakho nje ukusebenza ngesandla esisodwa, omunye kwamasabatha, Ngakho-ke, kudingeka ukuphumula kancane.

3. Breeding dumbbells emi ngokugxila kule emuva. Lolu hlobo umsebenzi ngokusebenza kwakhe amasu iphindwa zonke izidingo dilutions zasendulo dumbell ukuma ngaphansi kombandela owodwa, ukuthi ngesikhathi egijima imihlane kuzodingeka ngelule ezinye ukwesekwa. Lokhu samuntu akufaki noma yikuphi ukunyakaza ngokungadingekile ngokuhlinzwa ukukopela, kanye nokwenzeka ukulimala. Futhi, ngenxa yalokho, isisindo kufanele bakhethwe ezincane.

4. Breeding ehlezi nge dumbbells izandla. Lolu khetho ususa zonke umthwalo umsebenzi okhalweni, kanye kuvimbela ukuphela kusondela, lapho amabutho ukuqeqeshwa imisipha ekupheleni ukusiza emuva kwakhe, wamshaya dumbbells. Technique iphindwa inqubo zakudala dilutions dumbbells esandleni ngimi.

Izicubu afakiwe umsebenzi lapho ukwenza ukuzivocavoca

Lapho dilution dumbbells emi (izithombe isibonelo, ethulwa esihlokweni) noma umzimba okunye ukusebenza la amaqembu kwemisipha afakiwe:

• deltoids (egqanyisiwe kuluhlaza);
• supraspinatus kwemisipha (abomvu);
• Trapezoid (egqanyisiwe in pink);
• Front serratus (egqanyisiwe ziphuzi).