Isifundo se-anatomy
Iimisipha eziphambili zegxala ziquka i-deltoid muscle, i-biceps muscle ye-upper leg (biceps) kunye ne-triceps muscle (triceps). I-muscle ye-deltoid ine-fascicles yangaphambili, yangasemva kunye neyokugqibela. Ukuze ufumane ifomu enhle, kuyimfuneko ukuba usebenze kuyo yonke imithwalo yayo.
Iinkcukacha
Kwi-gym uzakufuna isidumbu esingaphezu kwe-1-3 kg, ibhondi ye-barbell ye-7.5 kg kunye ne-bencym bench. Inkathazo ithatha imizuzu engama-30 ukugqiba. Ikhefu phakathi kweendlela kunye phakathi kokuzivocavoca imizuzwana engama-90.
Umsebenzi:
1 - umthwalo wangaphakathi we-deltoid muscle;
Umgca we-2-ophakathi we-deltoid muscle;
Isihlunu esilandelayo esilandelayo se-deltoid;
4 - i-biceps (imisipha ye-biceps).
5 - i-triceps (i-triceps ye-brachium muscle)
Zama ukusabalalisa umthwalo ngokuchanekileyo xa usebenzisa ukusetyenziswa kwethu. Isisombululo esipheleleyo sineendlela ezintathu zokusebenza rhoqo kwi-10-12 ngokuphindaphindiweyo. Ngoko ke, ngeendlela zokuqala, umthwalo kufuneka ube mnene ukwenzela ukuba umbane ophezulu uzive ngendlela yesithathu emva kokuphindaphinda kwama-6-7. Ngexesha lokusebenzisa, ungalibali ukulandela umoya. Kwinqanaba lokuphumla - ukunyusa, ukuphuma kwimoya kwenza isigaba samandla somsebenzi. Ukutyelela kwindawo yokuzivocavoca kathathu ngeveki, ukuqhuba, ukwenza amandla okusebenza kunye nokwenza i-yoga, i-pilates kunye nokudansa kuya kuphucula umgangatho wakho wenyama. Emva kokuphunyezwa ngokuqhelekileyo kwezi zivivinyo kwinkqubo yoqeqesho lwakho, izandla zakho ziya kuba namandla ngakumbi, kwaye izihlunu ziyamangalisa. Ngoku unokonwaba ngokugqithiseleyo iimpahla kunye namahlombe avulekileyo. Siyicinga ukuba le nkathazo ayinakusebenza ngaphaya kokubhukuda. Ukwenza ngoku rhoqo kunye nokuzonwabisa, uya kuphumeza umphumo omangalisayo!
Ukuzivocavoca 1
Kwiimitha zangaphambili zezidumbu ze-deltoid. Ukuzivocavoca kumele kumile, imilenze ububanzi bubanzi, iguqa kancane emadolweni, buyela ngqo. Izandla kunye nezilwanyana ezinobunzima obuyi-2 kg ziyancipha. Yenza ukulandelelana kumgangatho wamagxa ngezandla ezimbini, unako isandla ngasinye. Izandla zifana. Izandla ziboshwe kwiindawo. Yenza iiseti ezi-3 zokuphindaphinda kwama-10-12.
Ukuzivocavoca 2
Iimpawu ezixhamlayo ze-deltoid muscle. Ukuzivocavoca xa uhleli. Thatha ingqungquthela enesisindo esingama-3 kg. Phakamisa ibhentshi yokuzivocavoca ngama-degrees angama-75. Buyela ngqo, ucinezele kwibhentshi, iingalo ziboshwe kwiintendelezo, iintendelezo zikhangele phezulu. Yenza inkcenkcazo ngezandla zombini zangexeshana. Yenza iiseti ezi-3 zokuphindaphinda kwama-10-12.
Ukuzivocavoca 3
Kwiimpawu eziphambili ze-muscular deltoid. Hlalani kwibhentshini yokuzivocavoca, ukugoba, amahlombe alala ngamadolo. Izandla ziyancitshiswa, zincinciwe (nge-10-15 degrees) kwiindawo. Yenza ibini leeteksi ezilinganisa ii-kg ezimbini ngexesha elifanayo kunye nezandla zombini. Yenza iiseti ezi-3 zokuphindaphinda kwama-10-12.
Ukuzivocavoca 4
Kwizandla ze-biceps. Ukuhlala kwibhentshi, i-back back is in a angle of 45 degrees. Izandla ziyancitshiswe phantsi, izilwanyana ezinobunzima obuyi-2 kg, iintendelezo ezibheke phambili. Yenza ukugoba kweebiceps. Yenza iiseti ezi-3 zokuphindaphinda kwama-10-12.
Ukuzivocavoca 5
Ukuzivocavoca nge-triceps. Ukuzivocavoca ukwenza ukuma. Phakamisa enye yeengalo kwaye uphonce emva kwentloko. Thatha ingqungquthela esandleni 3 kg, ulungise umlenze, wenze ukongezwa. Unokubamba iqhosha lakho ngesinye isandla. Yenza iiseti ezi-3 zokuphindaphinda kwama-10-12.
Ukuzivocavoca 6
Isisiseko esisezantsi kwezandla kunye namagxa. Kwiindawo zokuma, imilenze ibanzi ububanzi ngaphandle, ibha engentla kwentloko. Yenza umsebenzi kwi-triceps (ukuphindaphinda kwama-8-10). Emva koko phawula ibha uze uthathe intonga kumagxa. Gcina iibhande ngokufanayo nebha. Le miscleid muscle. Yenza okuphindaphindiweyo kwe-10 kwaye kwangoko emva kwezi zihlandlo eziyi-8-10 ze-biceps. Gcwalisa 2 iindlela. Thatha umoya. I-barbell inokutshintshwa kunye ne-dumbbells enesisindo esingu-4 kg. Qaphela ukuba awuphakamisi umgca ngaphezu kwinqanaba leendlebe. I-rack kufanele ibe yomelele, gcina umqolo wakho ngqo, ungabonakali. Xa usebenzisa i-triceps kunye ne-deltoid muscle, ibha iyakuthatyathwa ngokungqongqo, Umgama phakathi kweibhothi kufuneka ulingane nobubanzi besundu sakho. Xa wenza umsebenzi we-biceps, uthabatha uthatha ububanzi bamagxa (malunga nama-3 entendelezo).