The deltoid minofu. Features maphunziro.

Amene alibe ndimalota za amuna a othamanga? Chifaniziro cha munthu wangwiro nthaŵi zonse amagwirizanitsidwa ndi yotakata mapewa. Wokongola phewa lamba aumbike mwa minofu deltoid, omwe akutipatsa gawo ili la thupi wogona maonekedwe, kupanga mapewa onse, ndi manja - mpumulo. Ndicho mapewa ndi anyamata manja amakonda zingakweze choyamba, m'mafuna kuoneka zochititsa chidwi ndi kukopa chidwi cha atsikana. Ngakhale anthu amene sanapereke chikhalidwe cha mafupa chachikulu mu mapewa, iwo akhoza kukula ikukoka deltoids.

Dzina la minofu deltoid chifukwa cha mawonekedwe triangular ndi kufanana ndi kalata Greek "ankadziwana". Ndi nawo minofu ife kulera ndi kuchepetsa mkono; kuyika dzanja pambali, kutsogolo ndi m'mbuyo; Tingachite phewa kasinthasintha. Monga ziri zodziwika bwino, kumaphatikizapo atatu ankadziwana minofu mtengo kutsogolo, pakati ndi kumbuyo.

A ankadziwana bwino cholinga - si zokongoletsa, komanso kupewa ngozi ya lamba phewa. Pulogalamu deltoid minofu amateteza phewa olowa kuvulala ndiponso kulimbikitsa Mitsemphayi. Delta Training - ndi ntchito yolemetsa ndi nthawi wonyeketsa ndondomeko, ndilo chifukwa kapangidwe zovuta minofu ya. Palibe masewera olimbitsa thupi mokwanira kutsegula onse a ulusi minofu deltoid Choncho, kupeza mapewa a mogwirizana anayamba kufunika kogwiritsa ntchito zosiyanasiyana zokambirana zosiyanasiyana zomwe kanthu pa matabwa osiyana.

Maphunziro deltoid minofu imakhala Zochita zikuluzikulu ndi lakutali. Kuweta Zochita akugwira ntchito pa nthawi yomweyo kuposa mtolo umodzi wa minofu akutali yekha bwanji mitolo munthu ndi CHIKWANGWANI. Kuweta Zochita ndi zothandiza kwambiri kusiyana ndi kudzipatula, ndi ayenera kupanga maziko a maphunziro. Kudzipatula Zochita monga maphunziro kuli koyenera zomwe zikutsalirazi mu chitukuko cha matabwa payekha. 8-10 kubwereza mu njira imodzi ndi mulingo woyenera kuchuluka kwa nyumba minofu.

Kuchita masewera olimbitsa thupi kwa deltoid minofu ntchito barbell, dumbbells kapena pulogalamu yoyeseza wapadera.

Kuweta Zochita.

Mmodzi wa Zochita zabwino, motero kupanga amphamvu phewa deltoid minofu akuti ndi atolankhani asilikali, amene ntchito ndi triceps, ndi chapamwamba pachifuwa. Anachita benchi atolankhani ndi dumbbells kapena ndi barbell pamalo atakhala kapena kuyima. Chofunika kwambiri ndi zida thupi. Makina asilikali umalimbana pa elaboration za kutsogolo ndi pakati pa matabwa ankadziwana. Atayima kapena atakhala kuti atenge ndodo ndi kuligwira pa mlingo pachifuwa, atamva barbell pamwamba pa mutu wanu, kwathunthu limbitsani elbows lanu, popanda olakwika. Bwererani ku malo poyambira.

Kuswana manja ndi dumbbells mu dzanja. Mapazi phewa m'lifupi padera, dumbbells mu manja adatchithisira, makhwatha yalunjika ntchafu, mikono pang'ono ndichotse pa elbows lapansi. Kulera manja mwa mbali kumtunda, pa mlingo phewa ndi kanjedza zikuchitikazo pamwamba akukumana patsogolo. Pang'ono pang'ono kuchepetsa manja pansi, elbows ndi sanagwadirepo, kutsatira dumbbells pa manja.

Benchi Arnold - wogwiritsira ntchito zofunika zimene zikuphatikizapo lonse deltoid phewa minofu yathu, koma makamaka kutsogolo kwake ndi mbali mtengo. N'zachidziwikire imagwiridwa ndi dumbbells anakhala pa benchi ndi kumbuyo. Kumbuyo ayenera kukhala zolimba ndi kumbuyo kwa benchi, mapazi kuphwa pansi ndipo anawerama pansi pa 90 °. Mu malo koyamba manja ndi dumbbells ali pa khosi, ndi elbows kwa bodza thupi ndege imodzi, kanjedza anawalozera kwa thupi. Kuukitsa dumbbells mpaka kutambasuka wodzala manja, mutu ndi adatchithisira, chibwano likufanana ndi pansi, maso imatsogoleredwa patsogolo. Pamwamba pa mlingo anayamba manja ake chimbuzi iwo anatumizidwa patsogolo. Mmalo awa, ankadziwana ndi Usatong'olere manja ndi pang'onopang'ono ayanjane poyambira.

zolimbitsa thupi linanso labwino lakonzedwa kuti chitukuko cha sing'anga-mtengo - kulakalaka izi kuchigama. ntchito zikuphatikizapo osati minofu deltoid, komanso trapezoidal. Kuyambira malo oti aime, chifuwa kunja, kumbuyo unakhota, ndodo mu manja adatchithisira m'chiuno, yopapatiza nsinga kuchokera kumwamba. Kutambasula deltoid ndi trapezius minofu, kukokera elbows anu, kuwaponya pambali, sunthani elbows, osati mauvuni kapena mkono wonse wakumanja. The chimbuzi cha chigongono ayenera adzaukitsidwa pamwamba pa mapewa, mikono chapamwamba apange ngodya ndi yopingasa 30 °. Mfundo chapamwamba mavuto pazipita, ndi deltas trapezius minofu. Bwino kubwerera ku malo poyambira.

Kudzipatula Zochita.

Pakuti kutsogolo kwa ankadziwana a mtengo wa. Pa chitukuko cha kutsogolo mutu wa ankadziwana amagwira barbell benchi makina chifukwa mutu, akukwera manja molunjika ndi dumbbells patsogolo.

Kumbuyo mtengo. Kumbuyo ankadziwana ntchito Zochita bwino mutu monga dilution zolemera dzanja mu dzanja, ataima otsetsereka ndi; kupisa dumbbells pamalo sachedwa pa mimba yake pa benchi.

Zochita kwa minofu deltoid akhoza kuphunzitsidwa ndi chipika zipangizo, koma ntchito ndi barbell kapena dumbbells zotsatira zambiri chogwirika.