Ukuzivocavoca Okuhle kakhulu

Uma amahlombe akho angakhuluma, bangathini kuwe okwamanje? Yebo, lokho kuzwakala njengombuzo wokuxoxisana ngentshiseko ("Yiziphi izitsha zasekhishini ongazoba nazo?"), Kodwa cabanga ngakho. Ihlombe lakho liqukethe uhlelo oluyinkimbinkimbi kunazo zonke emzimbeni futhi, ngenkathi sonke sifuna amahlombe amahle kakhulu, kubaluleke nakakhulu ukuwagcina enempilo futhi eqinile. Isihluthulelo ukusebenzela indawo ngayinye ye-muscle - imisipha ehamba phambili, ephakathi nendawo yangaphakathi - ngezivivinyo ezihlukahlukene kusukela kungekho msebenzi wokusebenza ozokhomba kuzo zonke ezintathu ngezinga elifanayo lokuqina.

Njengoba wonke amahlombe asebenza ngaphandle, yiziphi okufanele uyenze ukuze usebenze kahle kakhulu ehlombe lakho? Ngenhlanhla, akudingeki ukuba uqagele ngoba ithimba labacwaningi be-ACE liye lahlola ama-exercises amahle kakhulu ongayenza ukuze ubukeke kahle futhi uhlale uqinile.

1 - I-Dumbbell Press ye-Overhead

Umshini wokucindezela ngokuyinhloko yisinkwa nebhotela cishe cishe noma yikuphi ukujwayela kwehlombe, ukuzivocavoca ukuya emsebenzini. Okwenza lokhu kuhambisane nokuhamba kahle kwekhanda ukuthi kusebenza kokubili naphakathi kwe-deltoids, ngakho-ke uthola ibhande elincane elithile lebhokisi lakho.

Indlela Yokukwenza

Kulula ukuphuma kulokhu bese uvumela izingxube zakho ziwe ngezansi emahlombe. Esikhundleni:

• Izingalo zakho kufanele zibukeke njengezikhalazo zokuqala emisebenzini yokuqala, izimbambo ziboshwe emazingweni ezingaba ngu-90-degree kanye nezisindo cishe ngezinga lezindlebe.
• Cindezela izisindo phezulu futhi, uma ubuyela phansi, buyela kuleso simo seposi.
• Sebenzisa isisindo esiningi ngangokunokwenzeka, kodwa gcina ingqungquthela ekhonjiwe ukugwema ukuvala emuva.

Izinguquko zoMnyango wezeMpilo

• I-Barbell Overhead Press
• I-Alternate Overhead Press
• U-Arnold Press
• I-One Arm Overhead Press

2 - Ngaphambi kokuphakamisa

Ukuphakama kwangaphambili kungenye indlela yokuzivocavoca ejwayelekile, ngokugxila kakhulu kwi-deltoid yangaphambili, noma phambili kwehlombe. Isici sokuma kulokhu kuvivinywa kungukuthi kunzima kanjani ukuphakamisa isisindo ngqo phambi kwakho, okuyisizathu esisodwa ukuthi uzosebenzisa isisindo esincane salesi sivivinyo kunezinye izivivinyo zamahlombe.

Indlela Yokukwenza

• Qala ngesimo esinamandla ngezinyawo mayelana nobuhlalu obubanzi ngaphandle bese ubamba i-abs ukuze ungagudluli izinsimbi.
• Phakamisa izisindo nje ngezinga lehlombe, ugcine izingalo ziqondile, kodwa izintambo zilula.
• Uma izinyathelo zakho zihamba phakathi nalokhu kuvivinya umzimba, kungase kudingeke ukunciphisa isisindo sakho noma ukuma ngezinyawo elilodwa ukuze uhlale uqonde ngqo.

Izinguquko

• Hlanganisa phambili ukuphakamisa ibhola
• Ukuhlezi phambili kuphakamisa ibhola
• Ngaphambili phakamisa ama-dumbbell kanye neqembu lokumelana

3 - Ukushaya izintambo

Uma ungakaze uzwe ngalezi zinto, cishe awodwa. Izintambo zokulwa zingenye yezindlela zokugcina ukusebenza komzimba ngemishini engavamile ukuze uthole umsebenzi obhekene nokusebenza. Umqondo wukuthi izintambo ezimbili ezinkulu zinamathele kukholomu (eliqinile kakhulu) futhi uzivulela phezulu.

Okukuhle ngalokhu kuhlola ukuthi kuhloswe ngempela phambili kwamagxa futhi, hhayi kuphela lokho, kodwa unomsebenzi omningi kakhulu oyinhloko nalokhu. Yeka ukuthi lokhu kunzima kangakanani kuncike ekutheni zinzima kangakanani futhi zinde kangakanani izintambo.

Indlela Yokukwenza

Ukuzivocavoca okuyisisekelo ngezindophi zokulwa kuthiwa amagagasi:

1. Bamba izintambo esandleni ngasinye ngombono wengalo phambi kwakho.
2. Izinyawo zakho zihlangene nge-shoulder-width apart, amadolo agugukile futhi umzimba uboshwe.
3. Qala ngokuphakamisa intambo eyodwa ekuqhumeni kokuqhuma, bese ushintsha kwenye ingalo, uya ngokushesha ngangokunokwenzeka.
4. Phinda imizuzwana engu-60 noma ngaphezulu.

Ungenza ezinye izinhlobo zokuzivocavoca, uphakamise kokubili izintambo ngesikhathi esifanayo, isibonelo, noma uwadlulisele ezingxenyeni ezahlukene, okwenza lokhu kube umzimba wokuzivocavoca umzimba.

Ungayithola kule ndawo yokuzivocavoca yangakini noma mhlawumbe i-studio ye- CrossFit yendawo. Uma ungawatholi, ungakhathazeki ... kunezinto eziningi zokuzivocavoca ukuze uhlale umatasa.

4 - ama-Pushups

Ah, pushup esabekayo. Sivame ukugxila kulokhu kuthutha njengento yokusebenzisa isifuba esengeziwe, kodwa amahlombe ahileleke kakhulu kulokhu kuhamba, ikakhulukazi i-deltoid yangaphakathi. Kukhokhisa ukuqinisa phambili kwe-deltoids ngokuhamba njengokufana phambili kuphakamisa ukuze uqiniswe ngamapushups.

Into enhle mayelana ne-pushups yukuthi kunezinguqulo eziningi kangaka, cishe noma ubani angathola okusebenzayo.

Indlela Yokukwenza

Isihluthulelo se-pushup ephelele sisesimweni sakho somzimba.

1. Izandla zakho kufanele zibe nge-shoulder-width ngaphandle futhi ziqonde eduze kwamahlombe.
2. Kungakhathaliseki ukuthi uguqe ngamadolo akho noma ezinzwaneni zakho, umhlane wakho kufanele ube flat futhi ikhanda lakho kufanele lihambisane nomgogodla wakho.
3. Uma ungena ku-pushup yakho, ungadonsa ikhanda noma ubeke phakathi. Gcina yonke into eqondile futhi ephansi ngangokunokwenzeka, thatha isilwane emgqeni uma ukwazi.
4. Uma uphakamisa isipele, ungalokothi ukhiphe izinkinobho noma ume, kodwa ungene ngqo ekuhambeni kwakho okulandelayo.

Ungase futhi uzame ukuhlukahluka kwe- pushup kanye nokuguqulwa noma, uma ufuna inselelo, zama le Pushup Fitness Test .

5 - I-Diagonal Lateral iphakamisa

Uma ufuna ngempela ukukhomba phakathi kwamahlombe, ukuphakamisa i-cableal lateral kuyindlela yokukhohlisa. Ungasebenzisa kalula ibhande lokumelana nalokhu kuthutha, njengoba kubonisiwe, uma ungenawo umshini wekhebula noma uma uhamba.

Indlela Yokukwenza

Isihluthulelo sokwenza lokhu ukuvivinya umzimba ngempumelelo:

1. Gcina i-elbow yakho ibambe kancane kulo lonke ukuhamba. Awufuni ukuthi ivalwe, futhi awufuni 'inyoni efile noma i-wrists' evulekile.
2. Njengoba uphakamisa isisindo sakho, phakamisa izinga lehlombe.
3. Zama ukugcina ukungezwani okwanele ebhenini ukuthi, uma wehlisa ingalo yakho, kusekhona ukuphikiswa ebhentshini.

Izinguquko

• I-Lateral iphakamisa ngama-Dumbbells

6 - Ama-Dips

Ngenkathi ama-dips ayimisebenzi emangalisayo ye-triceps , kungenzeka ukuthi awukwazi ukuthi nawo uyisinyathelo sokubulala amahlombe. Ama-Dips aqondisa phambili kwehlombe ngaphezu kwephakathi noma ama-delt posterior, kodwa uzofuna ukusebenzela indlela yakho. Ungase uqale ngama-dips usebenzisa ibhentshi noma isihlalo ukuze wakhe amandla nokukhuthazela. Uma unenkinga yezinhlanzi, ngizogwema ukungcola njengenhlupho.

Indlela Yokukwenza

Ukukhathazeka kwangempela ngama-dips ukuvikela umzimba wakho ekulimazeni. Zihle kakhulu emahlombe nakwe-triceps kodwa, zenze okungalungile, futhi empeleni usengozini yokulimaza amahlombe akho.

1. Gcina ingqungquthela yakho ibambeke kulo lonke umsebenzi bese ubambezela amahlombe ukuze ugcine ibhande lakho lehlombe liqinile futhi lizinzile kulo lonke umsebenzi.
2. Gcina kancane kancane ukugwema ukubeka ukucindezeleka okukhulu emajoyini amahlombe.
3. Vimbisa kuphela lapho uzizwa ulula kancane. Noma yikuphi okuphansi futhi ubungozi bokulimala.

Izinguquko

• Ukupholisa ngesitulo / ibhentshi
• I-Dips ngezandiso zomlenze
• I-Dips kuBhola

7 - Umzila oqondile

Imigqa eqondile ngezinye izikhathi ithola i-rap embi ezweni lokuzivocavoca ngoba abanye abantu bacabanga ukuthi bangabe bebabi kakhulu emahlombe. Ucwaningo lokucwaninga lwe-ACE lithole ukuthi imigqa eqondile inhle kakhulu ekusebenzeni i-deltoids ephakathi, kodwa kuphela uma wenza ngendlela efanele.

Indlela Yokukwenza

Kulula ukusebenzisa isikhundla esingalungile, ukubeka amahlombe akho engozini ngalolu hlelo. Ungagwema ukulimala ngokusebenzisa ifomu elihle.

• Ukubamba i-barbell noma ama-dumbbells, qala ngezinyawo uhlangothi lwe-shoulder-width ngaphandle, i-abs iboshwe.
• Bend the elbows bese uletha isisindo phezulu esifubeni, cishe ukukhipha umzimba.
• Vele ulethe izinga lezintambo ngamahlombe. Ngokuvamile, abantu balinganisa isisindo ukuze bathole ama-elbows up, kodwa izinga lehlombe yindlela ephelele yokuqalisa i-deltoids ephakathi.

Uma unezinkinga zezinhlanzi, gwema lo msebenzi bese uya olandelayo.

8 - Ukuphakama Kwesibindi Sokwempi

Ukuphakama kwengalo egobile kuyisinye sezinyathelo ezinhle kakhulu zokusebenza i-deltoids ephakathi, kangcono nakakhulu kunezingqikithi zangaphambili eziqondile. Lokhu ukuhamba okuvamile okuphephile cishe wonke umuntu futhi ukuphatha izingalo ezigobile kukuvumela ukuthi usebenzise isisindo esinzima kakhulu.

Indlela Yokukwenza

Isihluthulelo salokhu kuhamba, njengokusebenzisa noma yikuphi ukuvivinya umzimba, kusetshenziswa ifomu eliphelele ukudala yonke imfucuza yemisipha efanele futhi ikuvikele ekulimazeni.

• Gcina izingqimba zigobile ngama-90 degrees kulo lonke umsebenzi.
• Amahlombe akho kufanele asebenze njengezinyosi, aphakamise izingalo ezihlangothini bese ehlombe izinga kuphela.
• Gcina ama-wrists eqondile futhi ahleliwe kulo lonke ukuhamba.
• Uma kufanele uhlalise izisindo, isisindo sakho cishe sinzima kakhulu.

Izinguquko

• I-Lateral iphakamisa ngama-Dumbbells

9 - Nciphisa umugqa

Enye indawo esivame ukuyikhohlwa ukuthi sigxile kuyo yi-shoulder posterior noma ingxenye yangemuva yama-delts. Ngenxa yalokho, lokhu kuvame ukungabi nendawo ebuthakathaka ehlombe, kusishiya singengozini yokulimala. Umgqa wokulinganisa uphelele ukuvula amahlombe angemuva, okwenza lokhu kube yinto efanele kunoma yikuphi ukuqeqeshwa kwehlombe elihle.

Indlela Yokukwenza

Iphutha elilodwa engivame ukulibona ngalokhu kuvivinywa ngabantu abazama ukugqoka izisindo phezulu, ukuthatha izintambo ezidlule. Lokhu akuyona nje indlela ephumelela kakhulu yokwenza lo msebenzi, futhi kukubeka engozini yokulimala. Ukusebenzisa ifomu elilungile kuzokunika imiphumela emihle kakhulu.

• Ngena endaweni yokuhamba, kungaba ibhola, njengoba kubonisiwe, noma usebenzise ibhentshi kuma-degree angu-45.
• Cindezela ndawonye amahlombe ehlombe njengoba ugoba izintambo bese uwadonsa kuphela kuze kube sezingeni lehlombe.
• Igcina izigqoko ziqondile futhi ikhanda lilungiswe kulo lonke umsebenzi.

Mhlawumbe uzokusebenzisa isisindo esincane nalokhu kuvivinya kunezinye izinhlanzi.

Izinguquko

• Imigqa ephezulu nama-bands

10 - Izimpukane Zase-Delt Emuva

Izimpukane ezivela emuva, noma ngezinye izikhathi ezibizwa ngokuthi izimpukane eziphambene nomzimba, ziyindlela yokuzivocavoca okukhulu ekubhekiseni ngemuva kwamahlombe futhi, njengebhonasi, usebenza nasemhlane .

Indlela Yokukwenza

Isihluthulelo nalokhu kuthutha akusiyo ukufaka izisindo phezulu kakhulu kodwa, esikhundleni salokho, ziphakamise kancane kancane futhi zibheke ezingeni. Abantu bavame ukuzwa ukuthi badinga ukuthatha izintambo ngendlela eyedlulele ukuvivinya umzimba, kodwa uhla lwezinyathelo ngokuvamile luyingcosana.

• Gcina izingxube nje ziboshwe kancane kulo lonke umsebenzi, kunokuba zivaliwe.
• Zama ukuhola ngezimbambo bese ucindezela amahlombe lapho uphakamisa izingalo.
• Gcina ikhanda ekuvumelaneni nomzimba nasemhlane ngokuqondile kulo lonke umsebenzi.

Izinguquko

• I-delt yangemuva ihamba ngezingqungquthela kanye neqembu lokumelana
• I-delt yangemuva igxuma
• Kuqala
• I-delt yangemuva iphakamisa nge-band