Kudzidziswa kwepafudzi kunonyanya kuita deltoid muscle exercise, tinodzidzisa pfudzi inogona kutibatsira kuti tive nechokwadi chekugadzikana kwekufamba.Zviri nani kushandisa midziyo kuti ikubatsire kurovedza muviri.Dumbbells uye barbells anowanzoshandiswa semidziyo yekubatsira.Iwe unoziva kushandisa mabarbells kuvaka deltoid tsandanyama?Handei tinoona!
Imwe, uremu barbell kusunda
Kwekutanga kurovedza muviri, tinoda kushandisa sensory barbell kurovedza muviri.Kana iwe uri kurovedza muviri wanga uchishanda kunze kwechinguva, unogona kushandisa bhero rakakura rinorema kurovedza muviri.Kana iwe uri mutsva kuchiitwa ichi, unogona kutanga nehuremu hwakareruka kuti unzwe mhasuru kukurudzira kweiyo deltoid tsandanyama.
Munguva yekurovedza muviri, tinofanira kuchengetedza muviri wedu munzvimbo yakamira, kubata bhari nemaoko maviri uye kusundira.Paunenge uchibata bhari, mawoko emaoko maviri haana kubatwa zvakananga, kuitira kuti zviputi zvigone kudzvinyirirwa zvishoma shure, kuitira kuti udzivise kudzvinyirira kwakanyanya pamaoko ako.Mukuita, huwandu hwekusundidzira chiito hunofanirwa kunge huri munzvimbo, teerera kuti unzwe deltoid tsandanyama sensation, kumhanya kwekurovedza muviri hakuna kukurumidza, kunonoka kukurumidza kurovedza muviri kunogona kuita kuti tsandanyama dzako dziwane kukurudzira.
Vaviri, bhero rakananga kudhonza
Bata simbi nemaoko maviri woikweva wakananga kuchipfuva chako kusvika magokora nemapendekete zvave mumutsara.Rovedza netsoka dzako pafudzi-paupamhi zvakaparadzana, chiuno chako uye musana wakatwasuka, musana wako uri munzvimbo isina kwayakarerekera, uye bhawa track perpendicular kusvika pasi.Chekutanga, gara kurudyi Angle chituru, tsoka akaparadzana kutsika pasi, matako pedyo neshure, dumbu kusimba kumashure muchiuno zvakananga pasi mamiriro kukotama pamusoro maoko chibhakera grip barbell, grip kureba ndiko 1.5 nguva. upamhi hwemafudzi, exhale kusimudza barbell kumberi kwechidya.
Vatatu, vakagara barbell shoulder push
Chengetedza pelvis yako isina kwayakarerekera uye dumbu rako rakatsiga, chiuno chako neshure zvakati twasu uye zvishoma zvakati twasu, mapendekete ako akasimba uye mapendekete ako akasungirirwa pasi, kuchengeta chipfuva chako kunze uye maziso ako akatarisa kumberi.Inhale uye exhale kuti usimudze bhari kusvika panzvimbo iri pamusoro pe clavicle (ruoko rwepamusoro zvishoma pasi pefudzi uye forearm perpendicular to the floor, wrist neutral).Mukugadzirira kufemesa, mhasuru dze deltoid dzekufemesa dzinoshandisa simba kutyaira ruoko rwepamusoro, dzichisunda bhero pachiso kusvika pamusoro pemusoro.Chenjera kuti gokora harivharwe uye wrist haina kwayakarerekera.Inhale, mhasuru dze deltoid dzinodzora ruoko rwepamusoro kudzikisa bhero pachiso kusvika kumuromo wemhino.
Nguva yekutumira: Sep-12-2022