Lapho siqeqesha imisipha ethile, akunakugwenywa ukusebenzisa izinto zokuvivinya umzimba ukuze zisisize sizivocavoce.Umsipha oyinhloko wehlombe yi-deltoid.Abantu abaningi baqeqesha ihlombe ikakhulukazi ukuze bazenze baqine, ukuze bakwazi ukugqoka izingubo ezinokwakheka okwengeziwe.Ngakho-ke yini oyaziyo mayelana nemishini yokuzivocavoca ehlombe?Ake sibheke!
Insimbi yegedlela
I-Kettlebell iwucezu oluncane kakhulu lwemishini yokuqina, isikhungo se-kettlebell sokudonsela phansi kude nendawo yokubamba, lesi simo esingazinzile sokushwiba nokubamba, umzimba uhlanganisa ngokuguquguqukayo imisipha eminingi ukuze isebenze ndawonye.Yima izinyawo zakho ziqhelelane ngobubanzi behlombe futhi imilenze yakho igobe kancane.Bamba isisindo semvelo se-kettlebell esilungele lokhu kuqeqeshwa ezandleni zombili bese usibeka eceleni komzimba wakho.Gcina umzimba wakho ongenhla uqondile futhi amehlo akho aqonde ngaphambili nomgogodla wakho uqinisiwe.Inqubo yokunyakaza: ngemva kokuba umgogodla uqinisiwe, izinyanda zangaphambili nezimaphakathi zemisipha ye-deltoid ikakhulukazi zifinyezwa yinqwaba ephakathi, okuholela izingalo ezithwele umthwalo ukuze ziphakanyiswe ukuphakama kwehlombe ezinhlangothini zombili zomzimba, futhi zigcine izingalo ezithwele umthwalo. ukufinyezwa kwe-peak endaweni ephezulu kakhulu, bese ubuyisela kancane endaweni yokuqala.Naka isigqi sokuphefumula nokunyakaza ngesikhathi sokuzivocavoca.Ngakho-ke singathola i-catenary emsipha we-deltoid.
I-Dumbbell
Lala ngomhlane ebhentshini bese ubamba ama-dumbbells ngezandla zombili.I-core iyaqina, inqwaba elandelayo kumsipha we-deltoid kanye nenqwaba yangemuva, ngokuyisisekelo kube amandla ezinwele we-deltoid hind hind, i-dumbbell yezandla zombili ihamba kancane ukusuka phansi ngezinga lehlombe eliphezulu elifanayo, okungukuthi isenzo sesikhathi sesiteshi sezinyoni, okufanayo ekumeni kokukhula kwesifuba ukunyakaza kokuma kokuma, zizwela imisipha ye-deltoid yangemuva inqwaba yeqembu lezinwele zezinwele eziphoqayo.Bese ubuyela kancane kancane endaweni yokuqala.Naka iqembu lemisipha eliqondiwe futhi ulungise ukuphefumula kwakho phakathi nokunyakaza kwamafu.
Uhlaka lwama-Push-ups
I-push-up rack iyithuluzi lezemidlalo elisetshenziselwa ukwenza ama-push-ups.Ngokwandisa ubunzima bokunyakaza, ukufeza indima yokuqeqeshwa kwehlombe.Ama-push-ups ayindlela evamile yokuzivocavoca amahlombe akho ngezandla zakho.Ngokusunduza ukuya phansi, sonke isisindo sishintshela ezandleni;Ukuze wenze i-push-up eyehlayo, udinga ukubeka izinyawo zakho ebhodini lokusunduza bese ungena endaweni yokusunduza.Isidingo ukunaka kuyinto, ungawi lapho push-ups;Qedela inani elanele lokuphindaphinda;Ukwandisa izinga lobunzima, khulisa ukuphakama kwebhodi le-push-up.
Isikhathi sokuthumela: Jun-09-2022