Umqeqeshi yakho online: obonisa ngokuba deltoids

Ubuhle iyiphi imisipha ikhange kakhulu abesifazane? Yiqiniso, imisipha ukuthi yakha emahlombe goba. I cindezela eziyihlazo ngoba ungakwazi ukubonisa kuphela ehlobo ogwini futhi emahlombe enhle kungabonakala yimuphi izingubo. Futhi yabelana eside kudalwa umbukwane wabuka ehlombe ukwenza kube deltoids. Yizo ezinquma noma emahlombe abukhali kahle babanjwa. Ngakho umsebenzi ngenxa deltoids e inethiwekhi ngifuna njalo. Nokho, wabathola. Qhubeka.

Okokuqala, thatha isisindo dumbbell, ngakho ungenza umsebenzi izikhathi 12, kwabanye, kuyoba 3kg ngokwanele, 5kg, ngisho kwabanye - akwanele. Kanjani ukwakha imisipha deltoid ekhaya? Uma kukhona dumbbells ke ungakwazi bayakhohlwa egumbini.

1. Kufanele kube ilungelo, donsa izingalo ukuba alale eduze sesihlahla. Njengoba izintambo ziyobe ziphethwe ukubamba dumbbell phezulu. Izandla zakho kufanele kancane ibheke ngesikhathi izindololwane. Khona-ke umzimba udinga ejikeni okuncane okhalweni (emhlane ephansi inakekelwa ngenkathi kuka zemvelo). Hands kufanele avuswe, izintende phansi, uze ufike phansi izikhali ngokulinganisa. Bamba. Cwilisa izandla zakho, kuphela kancane kakhulu.

2. Lokhu kuyafana lowo odlule, umzimba kumele kube endaweni efanayo. Nokho, dumbbell isandla ihamba kusukela parallel isikhundla phansi. Ngomusa yehlisa izandla zenu phezu komunye, uphakamisele ngibabone. Into esemqoka lapha - ijubane kancane futhi amplitude amancane, akufanele kube inertia.

3. Njengoba dumbbells ezandleni kudingeka ahlale phansi ngobumnene onqenqemeni kwebhentshi. Dumbbells ubambe ukubamba phezu kwehlombe, kangangokuthi babengakwazi ezansi ebusweni. Phakamisani izandla zenu up, noma kunjalo, musa ukuvumela dumbbells eduze. Bamba izandla zakho phezulu, yehlisa phansi kancane. Kunguqulo ezithuthukile kunalezi ajikelezwe ngenxa ehlombe izintende ngaphakathi.

4. Kancane ukuguqa yakho, uyibeke kungekho ebanzi, kodwa hhayi emahlombe. Thatha dumbbells kwaphezulu. Wagcine phambi okhalweni ezandleni abahlukanisile. Ibhodi lemisindo ngesikhathi sonke umsebenzi kufanele igcinwe alengayo phansi. ingalo Upper e liyogcina kufanele kube parallel phansi. Ukubuyela sesimweni kusuka kulo waqala, kufanele kube kancane. Dumbbells kufanele kube wonke ibanga elifanayo. ukwenza ngokucophelela umzimba for imisipha deltoid they kungalimala ngenxa amasu ayilungile.

5. Thatha izinsimbi, izintende ngaphakathi. Dumbbells akufanele kube nzima kakhulu. Phakamisa emahlombe sengathi ozama ukufinyelela izindlebe. Misa futhi uhlale, ukubala ku-50, izingalo ephansi, enikela phansi ukubuya. izindololwane lakho akufanele bend, nenhloko akufanele esitshekile phambili, ngakho-ke lokhu ndlela yokubamba izinhlanzi idinga umzimba ngenxa deltoids.

6. Thatha dumbbells ngokulinganisela esindayo ezandleni zakho, uyaziveza phezu kwekhanda lakhe, clasping kulungile ngaphakathi, ezingeni elifanayo ne emahlombe nobubanzi. Ngaphandle eguqa izingalo, phakamisa amahlombe futhi, ezama ukufinyelela izindlebe. Yehlisa ijubane endaweni ephakeme kakhulu, buyela emahlombe phansi.

Kasibili zonke izivivinyo for the deltoids kumele kwenziwe nge lokuhlushwa esigcwele ku inqubo, hhayi thikazisa ingxoxo noma umculo. Uma ufuna umsindo yangemuva, let the music ngeke amazwi noma bayoba ngolimi olungaziwa. Uma uthatha izinsimbi ezisindayo kakhulu, wena kungalimaza imisipha, ngakho zama ukukhetha umthwalo ezinengqondo. Kungcono ukubhekana wedwa, ngoba inkampani wena nakanjani uzame ukubonisa abanye kangakanani usuvele eqinile - futhi kungaba avuse ukulimala. Ngakho ephelele - ukuba waziphatha wedwa, kuqala phambi kwesibuko. Ngemva kwesikhashana, wenza kanjalo uyokuqonda amasu - futhi inkumbulo imisipha uzokwenza konke ngawe.

Uma uMthethosisekelo kahle ikhula ngesisindo esifanele, ungasebenzisa Creatine. Nokho, uma okusheshayo - ukulingana amaprotheni kuphela. Noma zama ukuthola amaprotheni okuningi kusukela ekudleni kungaba. Lokhu - isisekelo sokuthethelelwa kwemisipha ukukhula.