Ukuqeqeshwa kwamagxa ubukhulu becala yi-deltoid muscle exercise, siqeqesha ihlombe linokusinceda ukuba siqinisekise ukuzinza kwentshukumo.Kungcono ukusebenzisa izixhobo zokukunceda wenze umthambo.Iidumbbells kunye neebarbells ziqhele ukusetyenziswa njengezixhobo ezincedisayo.Ngaba uyayazi indlela yokusebenzisa ii-barbells ukwakha izihlunu ze-deltoid?Masihambe siye kujonga!
Enye, ubunzima be-barbell push
Kumthambo wokuqala, kufuneka sisebenzise i-sensor barbell ukwenza umthambo.Ukuba ungumntu owenza umthambo owenza umthambo kangangexesha elithile, ungasebenzisa intsimbi yobunzima obukhulu ukuzilolonga.Ukuba umtsha kulo msebenzi, ungaqala ngobunzima obukhaphukhaphu ukuva ukuvuselelwa kwezihlunu kwimisipha ye-deltoid.
Ngethuba lokuzilolonga, kufuneka sigcine umzimba wethu kwindawo yokuma, sibambe ibha ngezandla zombini kunye nokutyhala.Xa ubambe ibha, izihlahla zezandla zozibini azibanjwa ngokuthe tye, ukwenzela ukuba izihlahla zikwazi ukucinezeleka kancinci ngasemva, ukuze ugweme uxinzelelo oluninzi kwiingalo zakho.Ngokuziqhelanisa, uluhlu lwezenzo zokutyhala kufuneka lube kwindawo, nikela ingqalelo ukuva ukuva kwemisipha ye-deltoid, isantya sokuzivocavoca asikhawulezi kakhulu, umthambo ocothayo okhawulezileyo unokwenza izihlunu zakho zifumane ukuvuselela okuhle.
Isibini, intsimbi yokutsala ngokuthe tye
Bamba ibha ngezandla zombini kwaye uyitsalele ngqo esifubeni sakho de ingqiniba namagxa akho abe kumgca.Zilolonge ngeenyawo zakho ububanzi begxalaba ngaphandle, isinqe sakho kunye nomva ngokuthe ngqo, umqolo wakho ukwindawo engathathi hlangothi, kunye nomkhondo webar perpendicular to the floor.Okokuqala, hlala kwi-Angle ekunene isitulo, iinyawo ngaphandle ukunyathela emhlabeni, iimpundu zisondele ngasemva, isisu siqinisa ngasemva esinqeni ngokuthe tye phantsi kwemeko yokugoba phezu kwe-barbell yezandla, ukubamba umgama ngamaxesha angama-1.5. ububanzi begxalaba, exhale ukuphakamisa i-barbell phambi kwendawo yethanga.
Okwesithathu, ehleli i-barbell egxalabeni
Gcina i-pelvis yakho ingathathi hlangothi kwaye isisu sakho siqinile, isinqe sakho kunye nomva wakho uthe tye kwaye uthe tye kancinane, amagxa akho amagxa aqinile kwaye amagxa akho abophe phantsi, ugcine isifuba sakho ngaphandle kwaye amehlo akho ajonge ngqo phambili.Ukuphefumla kunye nokukhupha umoya ukuphakamisa ibha kwindawo engaphezulu nje kwe-clavicle (ingalo ephezulu ngaphantsi kwegxala kunye ne-forearm perpendicular to the floor, i-wrist neutral).Ukulungiselela ukuphefumla, izihlunu ze-deltoid zokuphefumla zisebenzisa amandla okuqhuba ingalo engaphezulu, zityhala intsimbi ebusweni ukuya phezulu nje kwentloko.Qaphela ukuba i-elbow ayitshixwanga kwaye isihlahla singathathi hlangothi.Ukuphefumla, izihlunu ze-deltoid zilawula ingalo ephezulu ukuthoba i-barbell ebusweni ukuya kwincam yempumlo.
Ixesha lokuposa: Sep-12-2022