Nkhani

Maphunziro a mapewa makamaka masewera olimbitsa thupi a deltoid, timaphunzitsa mapewa angatithandize kuonetsetsa kuti kayendetsedwe kake kakuyenda bwino.Ndi bwino kugwiritsa ntchito zipangizo kuti zikuthandizeni kuchita masewera olimbitsa thupi.Ma dumbbells ndi ma barbell amagwiritsidwa ntchito ngati zida zothandizira.Kodi mukudziwa momwe mungagwiritsire ntchito ma barbell kuti mupange minofu ya deltoid?Tiyeni tiwone!

Chimodzi, kukankha kwa barbell
Pazochita zolimbitsa thupi zoyamba, tifunika kugwiritsa ntchito sensory barbell kuchita masewera olimbitsa thupi.Ngati ndinu ochita masewera olimbitsa thupi omwe mwakhala mukuchita masewera olimbitsa thupi kwa kanthawi, mungagwiritse ntchito barbell yokulirapo kuti muzichita masewera olimbitsa thupi.Ngati ndinu watsopano ku masewerawa, mukhoza kuyamba ndi kulemera kopepuka kuti mumve kukondoweza kwa minofu ya deltoid minofu.

Pochita masewera olimbitsa thupi, tiyenera kusunga thupi lathu pamalo oima, tigwire bar ndi manja onse ndikukankhira.Mukagwira bar, ziwombankhanga za manja onse awiri sizigwira molunjika, kotero kuti ziwombankhanga zitha kukanikizidwa pang'ono kumbuyo, kuti mupewe kupanikizika kwambiri pamanja.Pochita masewera olimbitsa thupi, kuchuluka kwa kukankhira kuyenera kuchitika, tcherani khutu kuti mumve kumverera kwa minofu ya deltoid, kuthamanga kwa masewera olimbitsa thupi sikuthamanga kwambiri, kuchita masewera olimbitsa thupi pang'onopang'ono kungapangitse kuti minofu yanu ikhale yabwino.

Awiri, kukoka kwa barbell molunjika
Gwirani chotchingacho ndi manja onse awiri ndikuchikokera mpaka pachifuwa chanu mpaka zigongono ndi mapewa anu zili pamzere.Muzichita masewera olimbitsa thupi ndi mapazi anu motalikirana m'lifupi, m'chiuno mwanu ndi kumbuyo kwanu molunjika, msana wanu ukhale wosalowerera ndale, ndi bar track perpendicular to pansi.Choyamba, khalani kumanja Angle chopondapo, mapazi padera poponda pansi, matako pafupi ndi kumbuyo, pamimba kumangirira kumbuyo kwa chiuno molunjika pansi pa chikhalidwe cha kugwada pamanja nkhonya kugwira barbell, kugwira mtunda ndi nthawi 1.5. phewa m'lifupi, exhale kukweza barbell kutsogolo kwa ntchafu malo.

Chachitatu, kukhala ndi barbell phewa kukankha
Sungani chiuno chanu chosalowerera ndale ndi mimba yanu yolimba, m'chiuno mwanu ndi kumbuyo kwanu molunjika ndi molunjika pang'ono, mapewa anu amapewa ndi mapewa anu pansi, kusunga chifuwa chanu kunja ndi maso anu kuyang'ana kutsogolo.Pumani mpweya ndikutulutsa mpweya kuti mukweze kapamwamba kamene kali pamwamba pa clavicle (mkono wammwamba pang'ono pansi pa phewa ndi mkono wamphuno perpendicular pansi, mkono wosalowerera ndale).Pokonzekera pokoka mpweya, minofu ya deltoid ya mpweya wotulutsa mpweya imagwiritsa ntchito mphamvu kuyendetsa mkono wakumtunda, kukankhira belu kumaso mpaka pamwamba pamutu.Samalani kuti chigongono sichimatsekeka ndipo dzanja silinalowererepo.Inhale, minofu ya deltoid imayang'anira mkono wakumtunda kuti utsitse nsonga kumaso mpaka kumapeto kwa mphuno.