Isifundo se-anatomy
Imisipha eyinhloko yehlombe ihlanganisa imisipha ye-deltoid, imisipha ye-biceps ye-upper leg (biceps) kanye ne-triceps muscle (triceps). Imisipha ye-deltoid ine-fascicles yangaphakathi, yangasese neye-posterior. Ukuze kutholakale ifomu elihle, kubalulekile ukusebenza kuzo zonke izigxobo zalo.
Imininingwane
Esikhathini sokuzivocavoca uzodinga isidumbu esinesisindo esingama-1-3 kg, i-barbell bar enesisindo esingama-7.5 kg kanye nebhentshi lokuzivocavoca. Le nkimbinkimbi ithatha imizuzu engu-30 ukuqedela. Isikhathi phakathi kwezindlela kanye naphakathi kokuzivocavoca imizuzwana engu-90.
Umsebenzi:
1 - isikhwama esingaphakathi kwe-muscle deltoid;
2 - isigxobo esiphakathi somzimba we-deltoid;
Isisindo esilandelayo se-post-muscle deltoid;
4 - ama-biceps (imisipha ye-biceps);
5 - triceps (triceps muscle brachium)
Zama ukusabalalisa umthwalo ngendlela efanele uma wenza umsebenzi wethu obunzima. Yonke inkimbinkimbi iqukethe izindlela ezintathu zokuzivocavoca ngalunye ngezikhathi ezingu-10-12. Ngakho-ke, ngendlela yokuqala, umthwalo kufanele ube mnene ukuze umthamo ophezulu uzizwa ngendlela yesithathu emva kokuphindaphinda kuka-6-7. Phakathi nokuvivinya umzimba, ungakhohlwa ukulandela umoya. Esikhathini sesiteji sokuphumuza - ukungena, ekuphumeni komzimba kwenza isigaba samandla somsebenzi. Ukuvakashela i-gym izikhathi ezintathu ngesonto, ukugijima, ukwenza izivivinyo zamandla nokwenza i-yoga, i-pilates nokudansa kuzokwenza ngcono isimo sakho somzimba. Ngemuva kokuqaliswa okujwayelekile kwalolu hlelo lokusebenza ohlelweni lwakho lokuqeqesha, izandla zakho zizoqina ngokwengeziwe, futhi imisipha iyamangalisa kakhulu. Manje ungakwazi ukugqoka kakhulu izingubo namahlombe avulekile. Sibheka lokhu okuyinkimbinkimbi ukuba kube yimpumelelo kunokuba ibhukuda. Ukwenza njalo futhi ngenjabulo, uzothola umphumela omangalisayo!
Ukuzivocavoca 1
Ngezingxenye zangaphakathi zemisipha ye-deltoid. Ukuzivocavoca kufanele kube yimile, imilenze ibanzi ububanzi, uguqe ngamadolo, buyele ngqo. Izandla ezinama-dumbbell ezilinganisa 2 kg ziyancipha. Yenza ukulandelana kuze kube sezingeni lamahlombe ngezandla ezimbili, ungakwazi ngesandla ngasinye. Izandla zifana. Izandla ziboshwe ezinhlangothini. Yenza izinqola ezingu-3 zokuphindaphindiwe kuka-10-12.
Ukuzivocavoca 2
Ukuze uthole ama-fascicles angakapheli emisipha ye-deltoid. Ukuzivocavoca ngenkathi uhlezi. Thatha i-dumbbell enesisindo esingu-3 kg. Phakamisa ibhentshini lokuzivocavoca ngama degree angu-75. Emuva ngakwesokudla, ecindezelwe ebhentshini, izingalo ziboshwe ezinhlangothini, izintende zibheke phezulu. Yenza ucingo ngezandla zombili ngesikhathi esisodwa. Yenza izinqola ezingu-3 zokuphindaphindiwe kuka-10-12.
Ukuzivocavoca 3
Ngama-fascicle ahamba phambili emisipha ye-deltoid. Hlala ebhentshini lokuzivocavoca, ukugoba, amahlombe alala emadolweni akho. Amandla anciphisa phansi, aphethwe kancane (ngo-10-15 degrees) ezinhlangothini. Yenza i-pair of dumbbells enesisindo esingu 2 kg ngesikhathi esisodwa ngezandla zombili. Yenza izinqola ezingu-3 zokuphindaphindiwe kuka-10-12.
Ukuzivocavoca 4
Ngezandla ze-biceps. Ehlezi ebhentshini, umhlane ugobile nge-angle yama-45 degrees. Amandla anciphisa phansi, ama-dumbbells anesisindo esingu 2 kg, izintende zibheke phambili. Yenza ukugoba kwe-biceps. Yenza izinqola ezingu-3 zokuphindaphindiwe kuka-10-12.
Ukuzivocavoca 5
Ukuzivocavoca for triceps. Ukuzivocavoca ukwenza ukuma. Phakamisa esinye sezingalo bese uphonsa ngemuva kwekhanda. Thatha isikhonkwane esandleni sika 3 kg, ulungise i-elbow, futhi wenze isandiso. Ungabamba i-elbow yakho ngesinye isandla. Yenza izinqola ezingu-3 zokuphindaphindiwe kuka-10-12.
Ukuzivocavoca 6
Isakhiwo esiyisisekelo samandla namahlombe. Esimweni sokuma, imilenze ibanzi ububanzi ngaphandle, ibha ngaphezulu kwekhanda. Yenza umsebenzi we-triceps (ukuphindaphinda okungu-8-10). Bese usinciphisa ibha bese ususa induku emahlombe. Bamba ama-elbow ngokufana ne-bar. Le misuli ye-deltoid. Yenza okuphindaphindiwe okuphindwe kabili futhi ngokushesha ngemva kwalokhu okuphindaphindiwe kuka-8-10 kwe-biceps flexion. Gcwalisa izindlela ezingu-2. Thatha umoya. I-barbell ingafakwa esikhundleni se-dumbbells enesisindo esingu-4 kg. Qaphela ukuthi awuphakamisi i-elbow ngaphezu kwezinga le indlebe. I-rack kufanele igxilile, gcina imhlane yakho iqonde, hhayi i-slouching. Uma usebenzisa i-triceps nesisindo se-deltoid, ibha ithathwa ngokubambelela okuncane, isb. ibanga phakathi kwama-brush kufanele lilingane nobubanzi besandla sakho. Uma uqhuba umsebenzi wokubheka i-biceps, ukukhishwa kuthathwa ngobubanzi bamahlombe (cishe amathaka amathathu).