Delta - minofu zofuna maphunziro apadera

Waukulu zithunzi mbali ya wothamanga ndi mapewa amphamvu, akuyima motsutsa maziko a m'chiuno yopapatiza. Phewa m'lifupi anatsimikiza mafupa mawonekedwe kuti limanenedwa chibadwa. Mumatani ngati anabadwa kuchokera mwayi ndi m'lifupi mafupa a? Pali njira yothetsera - kukhala Delta.

Delta - minofu inali pamwamba pa phewa ndi zooneka ngati kansalu, kapena Greek kalata "ankadziwana", chifukwa ndi nalo dzina lake. Gulu la minofu nawo dzanja kutsogolera kumbuyo, ponyamula mbali ndi oposa. Bwino anayamba ankadziwana osati kungopereka maonekedwe a yotakata mapewa ndi kuwapatsa wokongola embossed mawonekedwe, komanso kulimbikitsa Mitsemphayi ziziyenda ndi zimfundo phewa, imene ojambula akubwera maganizo, nthawi zambiri zimayambitsa kuvulala.

Ngakhale ankadziwana ndi minofu amalabadira nkhawa, maphunziro awo amaona kuti ndi yovuta komanso yaitali. chakuti minofu deltoid tichipeza matabwa atatu (kutsogolo, pakati, kumbuyo), omwe amafuna katundu zonse, koma amagwiritsa ntchito kuti zimakhudza mbali zonse, kulibe. Childs, mpikisanowo, mafani kumanzere matabwa kumbuyo nedotrenirovannymi monga Zochita kwa deltoids anthu pa luso zovuta, ndipo sanali akatswiri amachita iwo cholakwika. Komanso, mosiyana kutsogolo ndi pakati, kumbuyo kwa mutu pafupifupi yodzaza pa elaboration magulu ena minofu.

Yambani kuphunzitsa, muyenera kudziwa kuti ankadziwana - minofu kwambiri zokambirana imene zoopsa, choncho palibe zochangamutsa sikokwanira. Nkofunika kuti aziona kwambiri ntchitoyo njira, kuti kupewa kuvulala phewa. Muyenera kupeza pofuna kupewa kumbuyo kuvulala weightlifting lamba. Ine ndiyenera kunena kuti pamene ikukoka ankadziwana pectoral minofu nawo ntchito, ndipo M'malo mwake, kuphunzira pachifuwa amagwiritsa ndi deltoid. Izi zikutanthauza kuti muyenera bwino kukonza maphunziro, osati kwa overtrain minofu ena.

Delta - minofu, amene analimbikitsa kutulutsa kawiri pa mlungu, akakwera maofesi osiyanasiyana. Imodzi yoikika - mphamvu maphunziro, ndi zina - kuwala kulemera, koma ambiri kubwereza ndi njira. M'pofunika nthawi kusintha mitundu ya zokambirana komanso ndondomeko ya kuphedwa awo. Anthu ambiri amaphunzitsidwa matabwa munthu pamodzi ndi minofu pachifuwa. Ndi bwino kuti ayambe kuphunzitsidwa ndi Zochita pa chifuwa, ndi pite ku deltas analimbikitsa.

Pali ulamuliro tingachipeze powerenga, limanena kuti ankadziwana maphunziro akuyamba ndi kokoka kwambiri zovuta zokhudza ntchito minofu ambiri, ndipo itha - kumene minofu nawo ndi yaing'ono. Ichi ndi chifukwa chakuti wothamanga ali omasuka ndiponso kugwira ntchito limodzi ndi kulemera ndi katundu pa nthawi yomweyo kwambiri minofu. Choncho, elaboration wa ankadziwana chiyambe Zochita zikuluzikulu, ndi kutsiriza kutchinjiriza ndi.

The yabwino ndiyo njira - waika atatu a kubwereza khumi. Pankhaniyi, kulemera kulemera ayenera kusankhidwa kuti kubwerezabwereza otsiriza aliyense akonzedwa anatengedwera ku malire. Simuyenera anapereka atathana nthawi imeneyi pakati waika - mukhoza chitani yotsatira yomweyo pambuyo pa kubwezeretsedwa kupuma ndi kutha kwa ululu. Aliyense njira yatsopano ayenera kuchepetsa kunenepa ndi gawo khumi.

Kwambiri othamanga odziwa ankakhulupirira kuti amayikanikiza ndi dumbbells ndi barbells - Zochita, zabwino deltoids lapansi. Iripano wotchuka kwambiri komanso zothandiza Zochita kwa milimo osiyana.

Magazi kumbuyo mtengo

Woyamba bwino ntchito yaikulu ndi "zovuta" kumbuyo mtengo, chimene chimafuna kwambiri mphamvu.

1. Adaponya ndodo nsinga lonse mu otsetsereka a. mawondo wopindidwa kuika onse kuposa mapewa, thupi linapendekeka patsogolo pang'ono pamwamba pa yopingasa, weramitsani msana wake, nditagwira theka nthawi onse kuposa m'lifupi phewa. Pamene kusunthira mmwamba elbows, dzanja ndi paphewa ndi mu ndege yomweyo.

2. Kuswana dumbbells ataima mu otsetsereka a. Imani monga mwa ntchito yoyamba adatchithisira manja ake anayamba kanjedza mzake, dumbbells lolemera. Kuchita kayendedwe m'mwamba mu ndege zimfundo phewa, mmene elbows kupinda. Maburashi ndi zimayenda kunja nthiti madigiri nainte. ntchito zina mapewa ndi mkono wonse wakumanja. gululi kuchitidwa mofulumira ndi Nyamulani pazipita. Mbali yomaliza ya gululi - ndi elbows nditadzipatula, mbali ya chigongono ndi madigiri zoposa makumi asanu ndi anayi, yafupika mtengo kumbuyo minofu akhoza mophweka.

Ikukoka mtengo sing'anga

1. Lumikizani kuchigama. Atayima molunjika, weramitsani kumbuyo pang'ono kumbuyo, pachifuwa kunja, mapewa limbitsani ndi kutenga khosi yopapatiza ya kapamwamba (35 cm) nsinga, mikono molunjika, khosi ndi pa m'chiuno. Kuswana elbows ndi kuwatsogolera molunjika mmwamba. Elbows ayenera ntchito, koma si mkono wonse wakumanja ndi mapewa. Grif ndodo amasuntha vertically pamodzi thupi ku ncafu kuti kuchigama. Chapamwamba gawo - elbows anakweza m'mwamba ngati n'kotheka (pamwamba phewa), mudzikonzere pamwamba - horizontally kuposa madigiri makumi atatu. Pang'onopang'ono kubwerera kuyambira malo. Kuchita pang'onopang'ono, mosamalitsa kutsatira njira ya.

2. Kukweza dumbbells m'mbali mutu. Imani mowongoka, mapazi phewa-m'lifupi popanda kuvala, manja ndi dumbbells pang'ono anawerama ndi makhwatha anatembenukira kwa m'chiuno. Manja anamuukitsa kwa mbali pa mutu. Dzanja pa mlingo phewa pamene kusuntha pang'ono kufalitsidwa mu anzake a phewa ndi malo apamwamba atawakweza patsogolo. Bwino kubwerera ku malo poyambira, weramitsani ndi elbows lapansi. Kuchita paliŵiro loyenera.

Magazi mtengo kutsogolo

The lightest delts kutsogolo amaonedwa monga iwo akuvutika ndi pafupifupi Zochita zonse gulu. Nkofunika kupewa overloading ndi deltoids kutsogolo. Kuyenera m'gulu pulogalamu ya oposa awiri Zochita lakutali kuti ayenera kusinthidwa nthawi.

1. Benchi Arnold kuti kutsogolo ndi matabwa pakati. Atakhala pa benchi, kumbuyo wake wachifumu ndi kumbuyo, mawondo ndichotse pa ufulu mapazi ngodya miyendo mbamuikha pansi. Dumbbells m'manja wopindidwa pa khosi, ndi elbows mu thupi ndege, makhwatha zinayang'ana torso. Finyani dumbbells mpaka kutambasuka wodzala m'zigongono, pamwamba m'manja kuyambira kumuchitikira, ndi pa chimbuzi poyang'ana kutsogolo.

2. Benchi ndodo ataima kwa ankadziwana kutsogolo ndi pakati. Imani mowongoka, ndodo m'manja mwa kusankha chapamwamba pang'ono onse kuposa m'lifupi phewa, mapazi likufanana ndi mzake pa mapewa, khosi abwera m'chiuno. Miyendo pang'ono ndichotse pa maondo, mwendo wina pang'ono anakankhira patsogolo. Kuyambira malo - kuukitsa bala pa chifuwa, makhwatha akukumana denga, chifuwa kunja, weramitsani m'munsi kumbuyo. Finyani ndodo mmwamba manja kwathunthu Limbitsani, kukhala pamwamba, Yosefera ankadziwana. Ndiye kuchepetsa omwera pachifuwa.