Zochita pa delts kumbuyo. Samatha pa ankadziwana kumbuyo

yotakata mapewa n'chofunika kwambiri kuti aliyense bodybuilder amene akufuna yaikulu ndi zogwirizana chitukuko cha thupi. phewa mapangidwe "amachita" minofu imodzi yokha - ndi deltoid ndi phewa kumbuyo kwa ankadziwana aumbike mwa trapezius lapansi. Kenako, ife kufotokoza mwatsatanetsatane za zinthu za maphunziro, komanso za Zochita zabwino kumbuyo kwa m'mapewa za ankadziwana ndi.

Zoyambitsa zokambirana yogwira phewa

bodybuilders kwambiri kulipira kuphunzitsa gulu minofu ndi chidwi ndithu, popeza kafukufuku awo amatilola kutsindika za kukongola ndi triceps, kuchita manja zowoneka chachikulu, anang'amba ndi zokongoletsa. Zimenezi chabe amakakamiza sitima deltoids mwamtheradi othamanga onse amene akufuna iyende kwambiri mpira. Chifukwa chachiwiri zofunika kufunika kwa maphunziro amenewa ndi mkulu mlingo wa zoopsa olowa phewa, chifukwa iye kumatanthauza ambirimbiri zokambirana zosiyanasiyana. Tima phewa maphunziro akhoza kwambiri kulimbitsa Mitsemphayi, kuteteza, motero, deltoid ku anavulala kwambiri.

Features maphunziro

Nthawi zambiri, mapewa ndi ovuta kutulutsa. Zachitikiranji zimenezi? chakuti deltoid m'malo zovuta njira. Iwo ali 3 minofu mtolo: kutsogolo, pakati ndi kumbuyo. N'kosavuta kuganiza kuti palibe zinthu kuti, amene akhoza kukhala uniformly kutsegula mutu onse. N'chifukwa chake khalidwe la maphunziro pazikhalanso mapewa kayendedwe osiyanasiyana, amene akhoza kupita ku mabungwe onse a deltoid lapansi. Tikumbukenso kuti zolimbitsa thupi aliyense, n'kofunika malo olondola a thupi. N'zoona kuti zotsatira zabwino, muyenera kuchita Zochita onse zikuluzikulu ndi kudzipatula. Oyamba zokwanira kuchita Zochita 2 pa kulimbitsa thupi, ndi patsogolo kwambiri - 3 ndi zambiri. Number kukukhala - 3-4 8-12 reps.

Zochita zikuluzikulu

Monga ife otchulidwa, mapewa minofu ndithu choosy mawu a hypertrophy ndi bwino ntchito mphamvu. Mfundo za khalidwe la kafukufuku ake atsopano atatu olimbitsa thupi mokwanira ndi maziko gulu minofu:

• Asilikali atolankhani.
• Benchi dumbbell / barbell kukhala / kuima.
• Benchi Arnold.

njira izi ndi zapamwamba kukhala bwino phunziro la deltoid, ndipo kotero iwo akhoza posachedwapa kuonjezera mitengo mphamvu ndi kuchuluka kwa minofu.

Kenako, ife kufotokoza mwatsatanetsatane zimene amachitira kumbuyo kwa ankadziwana ndi bwino mwachita kudzapeza chitukuko.

Chidwi cha umboni

Chinorowe asayansi pambuyo zatsopano ambiri anaona kuti othamanga ndi makina bwino atakhala kuposa ataima. Zovuta anali ataima benchi ndi dumbbells. Komabe, Zochita izi (benchi atolankhani ubwenzi) kwambiri kwambiri anakhudza kukula kwa deltoid lapansi. Dziwani kuwonjezeka bwino zokolola ku mtengo pamaso pa mapewa. Dumbbell benchi atolankhani, nayenso, kutali kwambiri nawo ntchito kwa mutu kutsogolo kuposa atolankhani a bala, koma pakati ndi kumbuyo yanyamula pafupi zofanana (mlingo wapakatikati). Pomaliza, atakhala pa benchi akanikizire 30% zochepa akhudzidwa kumbuyo mutu kuposa ubwenzi ofanana.

Zochita kutali delts kumbuyo

Si chinsinsi kuti tikwaniritse mpumulo pazipita ndipo aesthetics muyenera kuchita kayendedwe kudzipatula. Tiyeni tionenso chakuti Zochita, ofunika kwambiri chovuta katundu medial, choncho si koyenera kuti mukhale cholinga. Koma pano pali mtengo kumbuyo pafupifupi nthawi zonse zomwe zikutsalirazi kumbuyo, nchifukwa chake ntchito zolimbitsa thupi akulimbana ndi zofunika kwambiri. Kumbuyo ankadziwana, zithunzi zomwe mungathe onani pansipa, "amakonda" kukoka kokoka, zomwe ife ndikuuzani inu pompano mwatsatanetsatane. Inde, mahi komanso ndi zothandiza, koma kusanthula tsatanetsatane wa nkhaniyi mudzapeza kumapeto kwa nkhani ino.

Osiyanitsidwa kuswana pulogalamu yoyeseza Peck-sitimayo

M'mene tingamangire delts kumbuyo? Kumene, kufunika kugwira kulemera maphunziro zonse. Mmodzi zokambirana zabwino ndi zapambuyo chingwe ndi pamwamba gululi, amene wokha kuchita aliyense kulimbitsa thupi limodzi. Kuwonjezera kumbuyo wokongola mutu, gululi zimakhudza ntchito ambiri a minofu ya kumbuyo. Pomaliza, womberani adzalola kulimbikitsa rotator khafu minofu, phewa mphamvu zomwe likukhudza mtendere wa olowa m'mapewa enieni katundu buku. ntchito amayang'ana zida motere:

• Choyamba kusintha udindo wa manja, komanso kutalika kwa mpando pulogalamu yoyeseza lapansi. ganizoli adzakhala vuto limene m'lifupi pakati pa manja ndi wofanana m'lifupi mapewa. Nkofunika kuti manja anu ali kufanana pansi. Mabere mbamuikha mwamphamvu ndi mpando kumbuyo, kumbuyo pang'ono Flex pa m'chiuno, ndipo manja anu kwathunthu anaweramuka, atagwira chogwirira ndale nsinga.
• Komanso, ife kudzala chogwirira pang'ono, kotero kuti katundu panauka ndi kugwira.
• Kuchita mpweya ndi angoti wake panthawi ya pazipita Yosefera matabwa kumbuyo ndi kumbuyo chapamwamba, akuponyera dzanja kutali zedi kumbuyo.
• Pamwamba pa gululo, pamene manja athu ndithu kuikidwa, kupanga chete kwa mwachidule, ngakhale zambiri yofinyira mutu kumbuyo. Ndiye kutulutsa ndi kubwerera ku malo kuyambira.
• Pamene inu kufika wotsikitsitsa, timachita chete kwa yomweyo ndipo chitani kubwerezabwereza lotsatira.

Tambasulani dumbbells atagona pa mimba yake

Tipitirize kulankhula zimene amachitira kumbuyo kwa ankadziwana ndi zabwino. Njira Kusuntha kwina mukhoza kuona pansipa:

• Bodza pa benchi pulogalamu yoyeseza m'mimba pansi.
• Tengani dumbbells.
• Pa zachifalansa ndi kuchotsa dumbbells kwa mlingo pachifuwa. Elbows kawetedwe mozungulira, akuwazenga wopindidwa pa makona a madigiri 90 pamwamba pa gululi.
• Pa kutulutsa ndi, kusiya dumbbells pansi. Bwerezani kukambiranako atasinthana maudindowo zimenezi kangapo.

samatha ili pa ankadziwana kumbuyo ayenera kukhalira mu mapulogalamu maphunziro.

Kuswana kwa dumbbells m'mbali mwa otsetsereka a

Last pa mndandanda zolimbitsa thupi lathu kuti ndi phindu pa elaboration wa kumbuyo kwa deltas. Njira zotsatirazi:

• Kutenga dumbbell nsinga kutsogolo.
• Amatsamira patsogolo kotero, kuti anali torso kufanana pansi. Angaubweze anu mosabisa, pang'ono arched mu lumbar msana.
• Manja mwamphamvu kukonza chigongono, yomwe ikufunika molunjika mpaka mapeto a njira. Kumayambiriro kwa inu mukhoza maondo iwo pang'ono, kuti magawowa ndondomeko yake.
• Yosefera mitolo kumbuyo ndi trapezoidal pang'onopang'ono akukankha m'mbali mwa dumbbell, ndiye anayesetsa kulera iwo monga mkulu ngati n'kotheka.
• Manja kusuntha yekha vertically kuti umadutsa mapewa.
• Pamwamba kusunga elbows mlingo pang'ono apamwamba kumbuyo.
• Pang'ono pang'ono kuchepetsa dumbbells udindo poyambira, kuti chete mwachidule, kuti akayambe kuchita kubwerezabwereza lotsatira.

maphunziro deltoid

N'zosatheka kulemba ndondomeko chilengedwe onse, koma The nsonga m'munsizi zidzathandiza inu Mokhumbira.

Kuphunzitsa №1 zovuta

1. Kukweza manja ndi dumbbells atakhala pa mbali - 3 x 10.
2. Link chibwano - 3 X 12.
3. Benchi chifukwa cha mutu wa pulogalamu yoyeseza Smith - 2 × 8.

Kuphunzitsa №2 zovuta

1. Link ndodo chibwano - 3 X 10.
2. Benchi Arnold - 3 × 8.
3. Mahy - 2 × 12.

Kuphunzitsa №3 zovuta

1. Benchi dumbbell ubwenzi - 3 × 8.
2. Kukweza manja ndi dumbbells mumbali atakhala hooded. benchi - 3 X 10.
3. Link dumbbell chibwano - 2 × 12.

M'mene tingamangire delts kumbuyo? Pakuti zotsatira pazipita, maphunziro akhoza pamodzi ndi Zochita kwa miyendo kapena kumbuyo. Musaiwale za nthawi ndi zakudya bwino.

Tambasulani ndi alili

Pamene patsogolo tikhoza kuvulaza ndi deltoid, monga iwo ndi dongosolo omveka bwino. Kodi mukudziwa kuti minofu phewa kugwira ntchito zovuta, kuphatikizapo ntchito ya Zochita ambiri pa kumtunda kwa thupi. Kumbuyo mtengo deltas, kokoka pa chitukuko zimene ife tafotokozazi, ndi mosavuta anavulala. Komabe maphunziro a gulu la minofu n'chofunika kwambiri kwa oyamba ndi akatswiri. Kumbukirani komanso kuti ankadziwana kulera digiri ina nawo ikukoka chifuwa ndi ku msana.

Choncho adaponya kapena mahi? Kumene, woyamba. chakuti samatha imakhala ndi kuchuluka kudya minofu misa ndi ntchito mphamvu, mosiyana alili, amene specialization - "clogging" minofu, komanso kujambula mpumulo awo. Mukhozanso mwamsanga ndithu patsogolo kutsegula ndodo, koma sadzatha kutenga chofunika kwambiri pa kukupiza Zochita. Pomaliza, otsiriza ngakhale pa kuphwanya pang'ono njira ya zingachititse kuti choipa, umene uli osati chichitike pamene samatha. Ndiye n'chifukwa chiyani mahi konse? Ndi yosavuta: kulola kwambiri "zapampit" mtengo deltas, komanso kukhala opirira.

pomaliza

Delta ndi minofu wokongola wosakhwima, lomwe ndi zosavuta kuwonongeka. delts kumbuyo amakonda kwanthawi kumbuyo mu chitukuko, kuyambira nthawi zambiri ndi bwino yodzaza mu masewera olimbitsa thupi makamaka, motsutsana ndi medial ndi zapambuyo mitu. Ife anafotokoza Zochita zabwino kumbuyo kwa ankadziwana, komanso chiwerengero cha ogwira ndi pa nthawi yomweyo mapulogalamu lophweka olimbitsa thupi omwe ali okhutira ndi kupanga wamphamvu ndi unyinji wochuluka. Zabwino maphunziro!