Ukuzivocavoca okulandelayo kubonisa izibonelo zokuhamba okubhekiswe emahlombe-i -deltoids yangaphambili, ephakathi, nangemuva kanye nemisipha ye-rotator.
Khetha izinhlobo ezihlukahlukene zokuzivocavoca ukuze uhlose ingxenye ngayinye yamahlombe ngenqubo evamile.
Indlela Yokusetha Uhambo Oluhle
- Abaqalayo : Khetha ama-1-2 wokuzivocavoca, ama-1-2 amasethi we-12-16 reps
- Inter / Adv : Khetha ukuzivocavoca kusuka eqenjini ngalinye - Umshicileli ophezulu, umsebenzi wokujikeleza, ukuphakanyiswa kwe-lateral futhi phambili ukuphakamisa ukushaya wonke amaqembu omzimba. Hamba ngezinqola ezingu-2-3 zezintambo ezingu-8-12, ukuphumula phakathi kwamasethingi
- Sebenzisa isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo oyifunayo ye-reps
1 - I-Overhead Cindezela nge-Barbell
Umshini ophezulu ophethe i-barbell cishe ungenye yezivivinyo zamahlombe ezinzima kakhulu ongayenza. Uma uphakamisa noma yini ngaphezulu, kunzima, kodwa usebenzisa i-barbell, ungakwazi ukuphakamisa kakhulu. Vele uqiniseke ukuthi ulungisa ngqo umhlane wakho. Uma kufanele uyiqede ukuze uthole isisindo, sinzima kakhulu.
2 - I-Press Dumbbell Press
Lokho engikuthandayo mayelana ne-overhead dumbbell press yukuthi ikuvumela ukuba usebenze ngengalo ngayinye ngayinye. Uma usebenzisa i-barbell, njengokwenza umsebenzi ongaphambilini, ingalo yakho enamandla ingenza okuningi komsebenzi. Ukuba nesisindo esandleni ngasinye kusiphoqa uhlombe ngalunye ukuze lusebenze luwodwa.
3 - U-Arnold Press
Umshini we-Arnold awubheki njengento enkulu, kodwa wanezela ukuthi ukujikeleza kuhilela i-front delt kancane kunokucindezela okujwayelekile okujwayelekile. Uqala ngezintende zezandla ezibhekene nazo futhi, njengoba ucindezela izingalo, uphendulela izandla ukuze zibheke ngaphandle. Kunzima kunokubukeka.
4 - One Arm Press
Uma wenza ingalo eyodwa ngesikhathi, awugcini nje inselelo ehlombe lakho kuphela, uphikisa inselelo yakho. Hlala kwibhola futhi wengeze ukungabi nakakhulu okunye, okukusiza ukuthi usebenze ngokulinganisela, ukuzinza, umgogodla, kanye nehlombe konke ngesikhathi esifanayo.
5 - I-Overhead Overhead Press
Okunye okunye okushiwo yi-press overhead ukushintsha ezinye izingalo. Lokhu kunezela ezinye ezihlukahlukene futhi ugxila ekugcineni umgogodla uqinile njengoba ushintsha kancane izinhlangothi. Lokhu kungashintsha ngempela indlela ukuzivocavoca okuzwa ngayo.
6 - I-Press Overhead Press
Ngiyayithanda ibhande lomshini ophezulu ngoba uthola isikhathi esingaphansi kokucindezela. I-band yenza imisipha yakho isebenze ngendlela eya phezulu nangendlela eya phansi, ngokungafani nama-dumbbells. Uzofuna ibhande elikhanyayo kulolu noma nje wenze ingalo eyodwa ngesikhathi.
7 - Ngaphambi Kwenyuka
I-front iphakamisa, yebo, isebenza ngaphambili kwe-deltoids futhi, ngoba izingalo ziqondile futhi zifika phambili emzimbeni, uzodinga ukugcina isisindo sikhanya lapha. Uzozwa futhi umsebenzi wakho oyinhloko njengoba uphakamisa izisindo.
8 - Hlanganisa phambili Phakamisa
Thatha phambili uphakamise isitifiketi ngamandla ngokungena endaweni yokunyuka ebhola . Uzozwa ngempela amandla adonsela phansi okusebenza ngokumelene nawe lapha, futhi uzozizwa umzimba wakho ophansi uphahla. Qinisekisa ukuthi uphakamisa izinga elilodwa kuphela futhi ungagudli izisindo, kodwa ziphakamise kancane.
9 - Ukukhulisa kamuva
Ukuvuswa kwesikhashana kuyindlela yokuzivocavoca yama-classic, okubhekiswe phambili naphakathi kwe-deltoids. Lokhu kuhamba kwesikhathi eside kunamakhanda akho acishe aqonde ngqo (izimbambo zakho kufanele zenzeke kancane) okusho ukuthi uhlale unamathela ngesisindo esilula salo msebenzi.
10 - I-Bent Arm Lateral iphakamisa
Lokhu kuthatha ukuphakanyiswa okujwayelekile kwe-lateral futhi kuphuthumisa isikebhe ngezandla ezigobile ngama degree angu-90. Lokhu kukuvumela ukuba uphakamise isisindo esincane kunesisindo kunokuba cishe wawuyophakama. Enye nje ukushintshashintsha ukushisa imfucu yakho ye-muscle ngendlela ehlukile.
11 - I-One Arm Lateral iphakamisa ibhola
Uma ufuna ukwengeza inselele yokulinganisela nokulinganisela , faka uhlangothi olulodwa lomzimba ebhola ekhoneni futhi uphakamise isisindo esilula nje ngezinga lehlombe. Ngomvuthwandaba osebenza ngokumelene nawe, uzosebenzisa ngempela i-deltoids yakho.
I-12 - Reverse Fly
Manje sithuthela emuva emahlombe, ama-delts angemuva kanye nengenhla engenhla . Ngenxa yalokhu kuthutha, ufuna ukugoba okuncane emaceleni futhi uqiniseke ukuthi uhola ngezimbambo. Ufuna isisindo esilula lapha ngakho akudingeki ukuba uphakamise ukuphakamisa izisindo. Kufanele bahambe kuphela emazingeni ehlombe.
13 - One Arm Band Emuva Fly
Ngiyakuthanda lokhu kushukumisela ukukhomba ngempela kokubili i-delt yangemuva kanye nengenhla engenhla. Ngenxa yokuthi usezandleni zakho namadolo, ungakwazi ukugxila ingalo yokusebenza. Umqondo uwukugcina ugqoke wakho ugobe kancane futhi uholele ngelolbow lapho uphakamisa ingalo.
14 - I-Crossover i-Rear Delt Fly nge-Band
Ngiyathanda lokhu kuthutha ngoba umile, okusho ukuthi uhilela wonke umzimba, futhi usebenzisa ibhande, elifaka njalo ukuqina. Umqondo uwukuma phezu kwebhande bese uletha ingalo ehlukile emzimbeni, egxile kwi-delt yangemuva nangaphezulu.
15 - Yenza i-Fly Back Fly kwiBhola
Ngiyayithanda le nguqulo yezindiza ezindizayo. Ibhola ikunika ukusekelwa ngenkathi ufaka nokungazinzeki okuncane. Ukhona engxenyeni ephelele yokuphakamisa izisindo kuze kube sezingeni le-torso. Izindwangu zigobile lapha, ngakho-ke uyacwenga amahlombe bese usebenza emahlombe kanye nasemhlane.
16 - Finyisa i-Band Rear Delt
Ngithanda ukusebenzisa lo msebenzi njengokufudumala kwezingalo nangemuva. Udinga ukugcina izandla zakho ibanga elilingene ukuze ugcine ukungezwani ebhentshini lapho izingalo zakho zihlangana ndawonye futhi uzincipha. Lokhu, futhi, isebenza emahlombe nasempumalanga engenhla.
17 - I-External Shoulder Rotation ne-Band
I-rotator yakho iyimisipha encane kakhulu ehlombe, kodwa iningi lokulimala. Ngenxa yalokhu kuthutha, ufuna ukugcina i-elbow eceleni komzimba njengoba uvula ingalo, uyibuyisele emuva njengoba ukuguquguquka kwakho kuvumela.
18 - Ukujikeleza Kwangaphakathi Kwamanye Amabandla
Lokhu kuhamba ukuhamba okuphambene nokujikeleza kwangaphandle ngenhla. Manje ujikeleza ingalo kanye nehlombe ngaphakathi, usebenza i-rotators ngendlela ehlukile. Cishe uzodinga ukuxhaswa okwengeziwe ebhentshini yalolu hlelo.
19 - Imigqa eqondile
Imigqa eqondile enye ukunyakaza okuhle kumahlombe, kodwa ufuna ukuqinisekisa ukuthi uyakwenza kahle. Ufuna kancane ukudonsa izisindo phezulu, uzigcine usondelene kakhulu nomzimba wakho, futhi uthathe ama-elbows kancane kancane kunamahlombe.
20 - I-Pushup Yezinwele
Uma ufuna ngempela ukuzivocavoca okunzima, yilokho. Kufana ne- pushup yamahlombe akho. Ngibonisa lokhu ebholeni, okuyinto enzima nakakhulu. Ngizoqala phansi noma isihlalo ngaphambi kokuzama ibhola. Ngokuyinhloko, usendaweni yepayipi okwenza amaphuzu. Crazy!