Litaba

Koetliso ea mahetla ke haholo-holo boikoetliso ba mesifa ea deltoid, re koetlisa lehetla le ka re thusa ho netefatsa botsitso ba ho sisinyeha.Ho molemo ho sebelisa lisebelisoa ho u thusa ho ikoetlisa.Li-dumbbells le li-barbell hangata li sebelisoa e le lisebelisoa tse thusang.Na ua tseba ho sebelisa li-barbell ho haha ​​​​mesifa ea deltoid?Ha re eeng re shebe!

E 'ngoe, boima ba "barbell push".
Bakeng sa boikoetliso ba pele, re hloka ho sebelisa li-barbell tsa kutlo ho ikoetlisa.Haeba u motho ea ikoetlisang ka nakoana, u ka sebelisa barbell e kholoanyane ho ikoetlisa.Haeba u le mocha ho boikoetliso bona, u ka qala ka boima bo bobebe ho utloa ho tsosoa ha mesifa ea mesifa ea deltoid.

Nakong ea boikoetliso, re lokela ho boloka 'mele ea rona e eme, re tšoare bar ka matsoho a mabeli le ho sutumetsa.Ha u tšoara bar, matsoho a matsoho ka bobeli ha a tšoaroe ka ho toba, e le hore matsoho a ka hatelloa hanyenyane morao, e le hore u qobe khatello e matla matsohong a hau.Ka ts'ebetso, mefuta e mengata ea ts'ebetso ea ho sutumetsa e lokela ho ba teng, ela hloko ho utloa maikutlo a mesifa ea deltoid, lebelo la boikoetliso ha le potlake haholo, ho ikoetlisa butle butle ho ka etsa hore mesifa ea hau e be le ts'usumetso e ntle.

Ea bobeli, toro e otlolohileng ea barbell
Tšoara thipa ka matsoho a mabeli 'me u e hulele ka ho toba sefubeng sa hau ho fihlela litsoe le mahetla a le moleng.Ikoetlise maoto a hao a arohane ka bophara ba mahetla, letheka la hao le mokokotlo o otlolohile, mokokotlo oa hau o le boemong bo sa nke lehlakore, 'me pina ea bar e pota-potile fatše.Pele ho tsohle, lula ka lehlakoreng le letona Angle setuloana, maoto a ka thōko ho hata fatše, marako haufi le ka morao, mpa e tiisa ka morao thekeng otlolohile tlas'a boemo ba ho khumama holim'a matsoho feisi grip barbell, grip sebaka ke 1.5 linako tse ling. bophara ba mahetla, exhale ho phahamisa barbell ho ea ka pele ho boemo ba serope.

Boraro, ho dutse barbell mahetla push
Boloka pelvis ea hao e sa nke lehlakore 'me mpa ea hao e tiile, letheka la hao le mokokotlo oa hao o otlolohile 'me o otlolohile hanyenyane, mahetla a hao a lehetla a tiile 'me mahetla a hao a theohe fatše, u behe sefuba ka ntle le mahlo a hao a shebile pele.Inhale 'me u phefumolohe ho phahamisa bar ho ea boemong bo ka holimo ho clavicle (letsoho le ka holimo hanyenyane ka tlas'a lehetla le forearm perpendicular ho ea fatše, letsoho la letsoho le sa nke lehlakore).E le ho itokisetsa ho hema, mesifa ea deltoid ea phefumoloho e sebelisa matla ho khanna letsoho le ka holimo, e sutumelletsa lehare sefahlehong ho ea holimo hloohong.Hlokomela hore setsoe ha se notletsoe le letsoho ha le nke lehlakore.Hohella, mesifa ea deltoid e laola letsoho le ka holimo ho theola lehare la sefahleho ho ea fihla ntlheng ea nko.