Ukuqeqeshwa kwamahlombe ngokuyinhloko ukuzivocavoca kwemisipha ye-deltoid, siqeqesha ihlombe kungasisiza ukuqinisekisa ukuzinza kokunyakaza.Kungcono ukusebenzisa izinto zokusebenza ukuze zikusize uzivocavoce.Ama-dumbbell nama-barbell avame ukusetshenziswa njengemishini esiza.Uyazi ukuthi ungasebenzisa kanjani ama-barbell ukwakha imisipha ye-deltoid?Asihambe siyobheka!
Okukodwa, i-weight barbell push
Ngokuzivocavoca kokuqala, sidinga ukusebenzisa i-sensor barbell ukuze sizivocavoce.Uma ungumuntu ovocavoca umzimba osenesikhathi eside uzivocavoca, ungasebenzisa i-barbell enesisindo esikhulu ukuze uzivocavoce.Uma umusha kulo msebenzi, ungaqala ngesisindo esilula ukuzwa ukukhuthazwa kwemisipha yemisipha ye-deltoid.
Ngesikhathi sokuzivocavoca, kufanele sigcine umzimba wethu usesimweni sokuma, sibambe ibha ngezandla zombili bese siphusha.Uma ubambe ibha, izihlakala zezandla zombili azibanjwa ziqonde, ukuze izihlakala zingacindezelwa kancane emuva, ukuze ugweme ukucindezela okukhulu ezingalweni zakho.Ngokwenza, ububanzi besenzo sokusunduza kufanele bube sendaweni, qaphela ukuzwa ukuzwa kwemisipha ye-deltoid, isivinini sokuzivocavoca asisheshi kakhulu, ukuzivocavoca okuhamba kancane kungenza imisipha yakho ithole ukukhuthazwa okuhle.
Okubili, ukudonsa okuqondile kwe-barbell
Bamba ibha ngezandla zombili bese uyidonsa uqonde esifubeni sakho kuze kube yilapho izindololwane zakho namahlombe kusemgqeni.Zivocavoce izinyawo zakho zihlukene ngobubanzi behlombe, ukhalo nomhlane wakho uqondile, umgogodla wakho usendaweni engathathi hlangothi, kanye nethrekhi yebha ebheke phansi.Okokuqala, hlala esitulweni se-Angle sokunene, izinyawo zihlukene ukuze unyathele phansi, izinqe ziseduze nomhlane, isisu siqinisa ngemuva okhalo iqonde ngaphansi kwesimo sokugoba i-barbell ye-fist grip yezandla, ibanga lokubamba izikhathi eziyi-1.5. ububanzi behlombe, khipha umoya ukuze uphakamisele i-barbell ngaphambili kwendawo yethanga.
Ezintathu, ehlezi i-barbell ehlombe
Gcina i-pelvis yakho ingathathi hlangothi futhi isisu sakho siqinile, ukhalo lwakho nomhlane wakho uqondile futhi uqonde kancane, amahlombe akho aqinile futhi amahlombe akho abheke phansi, ugcine isifuba sakho ngaphandle namehlo akho abheke phambili.Hofuza bese ukhipha umoya ukuze uphakamise ibha ibekwe endaweni engaphezulu nje kwe-clavicle (ingalo engenhla kancane ngezansi kwehlombe kanye nengalo yengalo iqonde phansi, isihlakala singathathi hlangothi).Ukulungiselela ukuhogela, imisipha ye-deltoid yokukhipha umoya ikhipha amandla ukuze ishayele ingalo engenhla, iphushe i-barbell ebusweni iye phezulu nje kwekhanda.Qaphela ukuthi indololwane ayikhiyiwe futhi isihlakala asithathi hlangothi.Ukuhogela, imisipha ye-deltoid ilawula ingalo engenhla ukuze yehlise i-barbell ebusweni iye esihlokweni sekhala.
Isikhathi sokuthumela: Sep-12-2022