Iindaba

Xa siqeqesha izihlunu ezithile, akunakuphepheka ukusebenzisa izixhobo zokuzilolonga ukuze zisincede senze umthambo.Isihlunu esiphambili segxalaba yi-deltoid.Abantu abaninzi baqeqesha igxalaba ikakhulu ukuze bazenze bomelele, ukuze banxibe iimpahla ezinemilo engaphezulu.Ke yintoni oyaziyo malunga nezixhobo zokuzilolonga zamagxa?Makhe sijonge!

Intsimbi yeketile
I-Kettlebell sisiqwenga esincinci kakhulu sesixhobo sokuzilolonga, iziko le-kettlebell lomxhuzulane kude nendawo yokubamba, le meko ingazinzanga yokujinga nokuxhwila, umzimba ulungelelanisa izihlunu ezininzi ukuze zisebenze kunye.Yima ngeenyawo zakho malunga nobubanzi bamagxa kwaye imilenze yakho igobe kancinci.Bamba ubunzima bendalo be-kettlebell obufanelekileyo kolu qeqesho kwizandla zombini kwaye ubeke kwicala lomzimba wakho.Gcina umzimba wakho ongasentla uthe tye kwaye amehlo akho athe ngqo ngaphambili kunye nombindi wakho uqinisiwe.Inkqubo yokunyakaza: emva kokuba i-core iqinisiwe, i-bundles yangaphambili kunye nephakathi kwe-deltoid muscle ibanjwe ngokukodwa yi-bundle ephakathi, ekhokelela ukuba iingalo ezithwele umthwalo ziphakanyiselwe kubude begxala kumacala omabini omzimba, kwaye zigcine ukufinyela kwencopho kweyona ndawo iphezulu, kwaye ngokucothayo ubeke umva kwindawo yokuqala.Nika ingqalelo kwisigqi sokuphefumla kunye nokunyakaza ngexesha lokuzilolonga.Ngoko sinokufumana i-catenary kwi-deltoid muscle.

Dumbbell
Lala ngomqolo wakho kwibhentshi kwaye ubambe iidumbbells ngezandla zombini.Undoqo uyaqina, i-bundle elandelayo kwisihlunu se-deltoid kunye ne-bundle yangasemva, ngokusisiseko yi-deltoid muscle hind bundle force force, i-dumbbell yezandla zozibini ihamba kancinane emhlabeni kunye nenqanaba legxalaba eliphakamileyo elifanayo, elifana nesenzo sexesha lesikhululo seentaka, ngokufanayo. kwimo yokwandisa intshukumo yesifuba sokuma kokuma, yiva imisipha ye-deltoid yangasemva inyanda yemisipha yeqela leenwele zokunyanzeliswa kwemvakalelo.Emva koko ngokukhawuleza ubuyele kwindawo yokuqala.Nika ingqalelo kwiqela le-muscle ekujoliswe kulo kwaye ulungelelanise ukuphefumla kwakho ngexesha lokuhamba kwamafu.

Isakhelo se-Push-ups
I-push-up rack sisixhobo sezemidlalo esisetyenziselwa ukwenza i-push-ups.Ngokwandisa ubunzima bokunyakaza, ukufezekisa indima yoqeqesho lwamagxa.I-Push-ups yeyona ndlela iqhelekileyo yokusebenzisa amagxa akho ngezandla zakho.Kwi-push ezantsi, bonke ubunzima butshintshela ezandleni;Ukwenza i-push-up ezantsi, kufuneka ubeke iinyawo zakho kwi-push-up board kwaye ungene kwindawo yokunyuka.Kufuneka sinikele ingqalelo kukuba, musa ukuwa xa push-ups;Gqibezela inani elaneleyo lokuphindaphinda;Ukwandisa inqanaba lobunzima, ukwandisa ukuphakama kwebhodi ye-push-up.