Amahlombe anamandla abaluleke kakhulu emisebenzini yansuku zonke. Ukuhlanganiswa kwehlombe ngokwalo kuhlanganiswa okuncane kakhulu emzimbeni wonke, futhi ngenxa yalokho, kuyinhlangano yeselula ehamba phambili, okukuvumela ukuba uphakamise, ucindezele, udonse, ujikeleze, uthathe, uphinde ukhulise ingalo yakho, uhlwithe amahlombe akho, udonsa amahlombe akho, gcwalisa amahlombe akho phambili, bese udweba amahlombe akho emgodleni wakho.
Lokhu kuyinkimbinkimbi kudinga ukuqashwa nokuzibandakanya kwemisipha eminingi, kuhlanganise nemisipha encane yomkhumbi we-rotator, kanye nemisipha emikhulu yesifuba nomhlane. Kodwa i-forcehouse muscle group yamahlombe-obhekene nazo zonke izinyathelo eziphezulu (cabanga, ukubeka izinto phezulu emashalofini aphezulu, ukuphakamisa ingane emahlombe akho, noma ngisho nokudubula ibhola) -i-deltoids.
Ukubaluleka kokubhekela i-Deltoids yangemuva
Ama-deltoids, noma ama-delts, yizinsipho ezivame ukubhekwa lapho usebenza emahlombe akho. Ukuzivocavoca njengama- presses ehlombe , i- lateral dumbbell iphakamisa , i- front dumbbell iphakamisa , futhi iguqa phezu kwe-dumbbell ephendukayo ihamba yonke into ihlose ama-delts angama-angles ahlukene. Lokhu kubalulekile ukuqaphela ngoba ama-delts empeleni anamakhanda amathathu ahlukene-anterior, lateral, futhi posterior.
Amakhanda ase-anterior and lateral of the deltoid avame ukusebenza okuningi kakhulu kune-posterior, noma "ehamba phambili," ngoba ahilelekile ekuxosheni nasekucindezeleni umzimba, kuhlanganise nemishini yokucindezela ephezulu, amacupi ekhanda, ukucindezela, nokucindezela.
I-backs delts, ngokuqhathanisa, ivame ukunganakwa. Lokhu kuyamahloni ngoba lolu hlobo lokungalingani kwemisipha lungabangela ukuhlushwa kwehlombe kanye nokulimala, singasho "ukubukeka phambili" nokubukeka okuncane. Ngenxa yalokho, kubalulekile ukufaka izivivinyo zibe isimiso sakho esiqondisa ama-delts angemuva, futhi ubuso obusuka bubonakala kube yindlela enhle kakhulu.
"Ubuso obukhiphayo yizivivinyo ezinhle ezisekelweni zangasemuva, izicupho nangemuva," kusho uRobert Herbst, oneminyaka engu-19 ubudala we-World Champion powerfighter, umqeqeshi womuntu siqu, nomqeqeshi wezempilo. "Basiza ukugcina amahlombe aphindwe kabili futhi abuyele emuva ukuze umuntu angayitholi isigceme se-pulled sibheke ekwenzeni isifuba esiningi nangomsebenzi we-front delt. Basiza futhi ukwakha emuva okuphezulu okuyisisekelo njengesisekelo sokubheka ibhentshi lamandla cindezela. "
Ukwenza Ubuso Budonsa Ngokuqondile
Izindaba ezinhle ukuthi ubuso obunzima abukwenzi ukukwenza uma nje unaka ifomu lakho, kodwa zidinga ukufinyelela emshinini we-cable pulley ngemiphumela engcono kakhulu. Nansi indlela yokwenza umsebenzi ngokufanele:
- Setha umshini we-pulley umshini ukuze uhlelo lwe-pulley lubekwe kancane ngaphezu kwekhanda lakho. Sebenzisa okunamathiselwe kwendophi okufaka izandla ezimbili eziphathekayo kulolu hlelo.
- Finyelela uphinde ubambe izingalo zombili ngezandla nezintende zezandla zakho ezibhekene nazo. Hamba emuva kuze kube yilapho izingalo zakho zinyanyiswa ngokugcwele, bese ujoyina umgogodla wakho bese ulonda kancane kancane, ubeke umzimba wakho endaweni engama-degree angama-20.
- Donsela intambo kuwe ngokwanele ukuze uqale ukuphakamisa isisindo esitokisini, bese uhlanganyela emahlombe akho, uwagcoba ukuze ubude kahle-awufuni amahlombe akho azinge noma aqhube phambili.
- Lesi yisimo sakho sokuqala. Kusuka lapha, sebenzisa ama-delts akho angemuva nezicupho ukuze udonsa izingxenyana zokunamathiselwe ngqo ebunzini lakho. Inkohliso ukugcina izintende zezandla zakho zibhekene nazo njengoba izintambo zakho ziqhubekela phambili ngasezinhlangothini zendlu, zibandakanya iminyango yangemuva. "Izingalo kufanele zihlangothini olungakwesokudla emzimbeni ukuvimbela ukuvivinya umzimba ukuthi kungene ekutheni kube phansi," kusho uHerbst. "Ufuna ukunciphisa ama-biceps nokubandakanyeka kokuhlanganyela."
- Kusuka lapha, phenduka ukunyakaza futhi unciphise kancane kancane izingalo zakho ngaphandle kokuvumela amahlombe akho noma isifuba ukuba uqhube phambili njengoba uqhubeka-ufuna ukugcina isimo esihle kulo lonke umsebenzi.
Isetha futhi i-Reps
U-Herbst ubonisa ukufaka izigcawu ezimbili zezinhlamvu ezingu-20 ezithinta ubuso kuze kube sekupheleni komsebenzi wokubuyela emuva. Uthi: "Lokhu kuzokukhanyisa imilaphu yangemva," usho kanje. Khumbula, ukwenza amaqoqo amabili angu-20 kusho ukuthi awudingi ukulayisha isisindo ukuze uthole imiphumela. Hamba ukukhanya okuncane kunalokho ucabanga ukuthi udinga futhi ugxile ekugxilweni okuncane, okulawulwayo.
Gwema Izimpawulo Ezivamile
Iphutha elivame kakhulu uma kuziwa ekwenzeni ubuso lidonsela ngokungalungile nje ukungaqondi ukuthi yini okufanele usebenze. Lokhu kungukuzivocavoca ngemuva, ngakho kufanele uzizwe usebenza ngakwesokunxele kwamahlombe akho emhlane wakho ongemuva phakathi kwamahlombe akho ehlombe. Uma uqala ukudonsa okunamathiselwe kumbe wakho noma entanyeni yakho, uma izingqimba zakho ziqala ukukhomba ngaphandle kokuphuma, noma uma uhluleka ukugcina izintende zezandla zakho zibhekene nazo, amathuba okuba uzokuzwa ngaphezulu kwe-biceps yakho nangemuva. Uma wenza, hlola kabili ifomu lakho.
Kuyinto evamile kakhulu ukulayisha ngokweqile ukhethe isisindo esikhulu kakhulu. Ama-delts angemuva ayingxube encane ye-muscle, futhi uma ungasetshenziselwa ukuwasebenzisela, kuzodingeka uhambe kancane kunalokho ongakusebenzisa ngamanye amavijimi ehlombe. Uma uthola ukuthi usebenzisa isisindo ukudonsa okunamathiselwe emzimbeni wakho, noma uma ungakwazi ukulawula isisindo uma ubuyela emgqeni, udonsa umzimba wakho phambili, khona-ke kufanele usinciphise inani lesisindo ozamayo ukuphakamisa. Ukuze uhlose ngokuphumelelayo ama-delts angemuva, kudingeka uqiniseke ukuthi awuqapheli ngokungaqondile amaqembu angama-muscle angeziwe ukuze "athathe" ukwenza umsebenzi.
Ukuzivocavoca ezinye izindlela zokubhekana nezimpumputhe
"Ubuso obukhiphayo kunzima ukuphinda ngaphandle komshini wekhebula," kusho u-Herbst. Lokho kusho ukuthi, uma uthola ama-bands-duty duty-resistant bands , ungawafaka phezu kwephuzu eliphezulu lokunamathisela, njenge-bar-pull, futhi ulingise ukunyakaza usebenzisa amabhande. Iqhinga lithola amaqembu ahlinzekela ukumelana okwanele ukugcina lo msebenzi ube inselelo.
Uma ungenakho ukufinyelela kumshini wekhebula noma amaqembu wokumelana, ungenza imizimba ye-dumbbell eyenzelwe ukukhomba ama-delts angemuva, njengalapho i-delt dumbbell yangemuva ihamba. Akuyona indawo ephelele yokudonsa ubuso, kepha ihlose amaqembu afanayo.