Imisipha ye-Deltoid inesizathu sokukwazi ukugqoka ama-t-shirts ngamabhande amancane - okuwukuthi, ukusebenzisa ulimi lwabesifazane. Futhi umsebenzi wabo wokuphila ukuguqula nokuphakamisa izandla. Ama-deltas atholakala ngaphezu kwehlangothini lehlombe, futhi kuthiwa yiyo ngale ndlela ngokuqondile ngenxa yesimo sabo - unxantathu, njengegama lesiGreki elithi "delta".
Ngokuvamile abesifazane besaba futhi bagweme ukuzivocavoca kuma-deltas, njengokungathi abafuni ukuba "amahlombe amakhulu." Kodwa-ke, ukuqeqesha oku-1 - 2 ngeviki ngeke kukuenze u-Schwarzenegger, kodwa angasiza ekwandiseni i-wardrobe. Kulo lonke leli sonto, ake sizenzele imisipha yakho, hhayi kuphela ukwenza izivivinyo eziyisisekelo ze-deltas, kodwa futhi nezinkimbinkimbi zesifuba nangemuva, njengoba zibuye zilayishe, nakuba zingekho ngqo.
Ukuzivocavoca
1. Okokuqala, kufanele wenze i-cardio imizuzu engu-10 kuya ku-15 ku-treadmill nokufudumala okugcwele kuwo wonke amaqembu omzimba:
- sidonsa intamo yethu;
- yenza ukujikeleza ngamahlombe;
- mahi izandla;
- sifaka izandla zethu esikhaleni ngemuva bese sigoba ngemuva, silula izandla zethu;
- senza ukuthambekela phambili nasemilenzeni;
- phindela emuva;
- amathafa kuya ohlangothini.
2. Ukuzivocavoca kwemisipha ye-deltoid sidinga ibhentshi kanye nezimbongolo. Salala esiswini sethu ebhentshini bese senza izingalo zokukhwabanisa ezandleni. Ukubamba kancane, ku-IP izandla zivaliwe.
3. Ngokulandelayo, senza amathrekhi ajwayelekile - uhlobo lokuzivocavoca kakhulu kuma deltas nasemahlombe aphelele. Lona umshicileli wezingqungquthela ngenkathi ehlezi. Siphakamisela izandla ngezingqungquthela ezingenhla kwezinga lesigxathu ngomusa omuhle, ekuphumeni kwethu siwaqondisa futhi siwadlulisele phezulu. Ungalokothi uhlehlise ama-elbows akho ekugcineni endaweni ephezulu, iphuzu, ukuze ungabalimazi. Senza izikhathi ezingu-15 zezinhlelo ezingu-4 ngamanye amasekhondi angu-15 phakathi kwezindlela.
4. Yenza "u-Arnold bench press" ehlezi ebhentshini. Sibheka izimbongolo ngezandla ezigobile, ngaphezu kwamahlombe. Amapulangwe ayiswa kuwo, endaweni ephezulu siwaphendulela ngendlela ehlukile.
5. Senza ukuzalanisa i-dumbbell esimweni sokuma, izandla kufanele zizungezwe, iminwe encane kufanele ibe mkhulu kunamanye iminwe, ama-elbows ngaphezu kwezibhamu. Esikhundleni sokuqala, izandla zihlanganiswa ndawonye ezingeni lamathanga, ekupheleni kwazo ziyakhiwa, zenze izandla ezizungezile. Lokhu kuyindlela ephumelelayo kakhulu ku-deltas, okuzokwenza ukwazi ukuzizwa ukuthi imisipha isebenza kanjani, futhi ekuqaleni kwesigaba, kubaluleke ngempela.
6. Ukuzivocavoca kokugcina "umququzeli" noma ukudonsa intanyeni kuya emangeni. Thatha intamo bese wenza indlela yokuqala ngesisindo samahhala. Ukudabuka ngokubamba ukukhishwa kwangaphandle. Okulandelayo, senza izinqola ezingu-4 zokuphindaphinda izikhathi ezingu-15, wanezela isisindo esikhulu ngangokunokwenzeka. Kufanele nje udonse, futhi ungaphakamisi ibha nge-inertia, futhi ngesikhathi esifanayo, uzizwe ukuthi i-delta ejwayelekile isebenza kanjani. Endleleni yokugcina, imisipha yakho kufanele ishise ngokucindezeleka.
Izincomo ze-inflation ephumelelayo ye-deltas
Uma umgomo wakho awukona nje ukuzuza ukusizwa okuncane emahlombe akho ngehlobo, kepha ukuphumelela kwemidlalo ethile, kukhona "amasu" amaningi ongawasebenzisa ukuthuthukisa umphumela wokuqeqeshwa.
Okokuqala, kufanele wenze ukubeka phansi. Isimiso sokwenza okuphindaphindiwe okuyishumi, ngakho-ke, ngaphandle kokuphumula ukuthatha isisindo esincane (20 - 30%) bese wenza ithempeli elisheshayo izikhathi ezingu-10.
Okwesibili, ukukhula kwemisipha ngendlela eyodwa akumele kube nokuphindaphinda kuka-20. Inani elikhulu lokuphindaphinda liqeqesha ukukhuthazela, futhi ukwakha imisipha udinga ukwandisa isisindo ekuzivocavoca.
Futhi, okwesithathu, ungaphishekeli isisindo esiningi kakhulu. Gxila emcimbini wokwenza isethi yokuzivocavoca nge-deltas, futhi ukwandise isisindo kuphela ngokufunda ikhono ukufezeka. Lokhu kuzokuvikela ekulimaweni, njengokuthi, noma kunjalo, nokufudumala , okungeke kwanyalwe, ngoba amalunga ehlombe ahluleka kakhulu.
Ungakhohlwa mayelana nezinhlobonhlobo - imisipha ngokushesha isetshenziselwa ngisho nemisebenzi enzima kakhulu, ngakho ngokuphindaphinda into efanayo ngosuku nosuku, uzoyeka ukulayisha ama-deltas akho maduzane.