Muchiitwa necheseri delts. Traction necheseri Delta

Broad pamapfudzi kunokosha zvikuru zvose Bodybuilder anoda kuva hombe uye rinopindirana kukura kwomuviri. fudzi inotungamirwa "zveefa" chete tsandanyama rimwe - the deltoid uye rwemberi pamafudzi Delta achiumbwa ne trapezius. Next, isu hunonyatsodonongodza zvakawanda pamusoro zvinhu kurovedzwa, uyewo pamusoro yakanakisisa muchiitwa musana pamafudzi Delta.

Zvinokonzera basa papfudzi zviitwa

muviri Most kubhadhara kudzidzisa boka iri tsandanyama rakanyatsojeka nzeve, sezvo kudzidza anotibvumira kuti kusimbisa kuti biceps uye triceps, ita maoko nemaziso muhombe, akabvarura uye aesthetic. Izvi anongoti Hunoita kuti chitima deltoids zvachose vatambi vose vanoda kubudirira nemigumisiro yakanaka mumutambo uyu. Chinokosha Chikonzero chechipiri kudiwa kurovedza yakadaro yakakwirira azvipire dzechimwe mafudzi muhudyu, nokuti ari kuita yakakura nhamba kurovedza siyana. Ndichibvunza fudzi Kurovedza anogona chaizvo kusimbisa nemarunda, achidzivirira, saka, deltoid kubva mukukuvara zvakakomba.

Features nokudzidziswa

Kazhinji, pamapendekete zvakaoma kupomba. Nei izvi zvichiitika? Chokwadi chokuti deltoid nani kuoma nzira. Rine 3 tsandanyama tsapo: mberi, pakati uye neshure. Hazvina kuoma kuti tisafunge kuti hapana chiitwa yakadaro, izvo zvaizoita kuti noruvara Takudzai zvose musoro. Ndokusaka kunaka Kudzidziswa kunofanira kusanganisira mapendekete siyana kufamba, izvo zvaizoita kuti kutaurirwa zvose madhipatimendi ose deltoid. Zvinofanira kucherechedzwa kuti chipi muviri, zvinokosha kuti zvakarurama nzvimbo muviri. Chokwadi, nokuti migumisiro yakanakisisa, unofanira kuita zvose zvinokosha uye oga kurovedza. Beginners zvakakwana kuita 2 kurovedza por Workout, zvikuru yepamusoro - 3 uye zvakawanda. Uwandu seti - 3-4 8-12 reps.

zvinhu muviri

Sezvatambotaura, bandauko tsandanyama zvikuru choosy panyaya hypertrophy uye kuvandudza simba unongotaura. Pfungwa, nokuti unhu ayo nokudzidza vatsva matatu zvakakwana muviri chinoita kuti boka iri mhasuro:

• Military wokudhinda.
• Bench dumbbell / barbell agare / mumire.
• Bench Arnold.

unyanzvi izvi Zvakakodzera kuonekwa zvakanaka nokuda kudzidza deltoid, uye saka vava kukwanisa nekukurumidza kuwedzera simba rates uwandu tsandanyama.

Next, isu hunonyatsodonongodza zvakawanda pamusoro chii anoratidza kuti rwemberi Delta yakanakisisa kuitwa maximize kukura kwavo.

Interesting kuedza nesayenzi

Norwegian masayendisiti pashure kuedza zhinji vakagumisa kuti vatambi vari nemichina nani agere pane vakamira. Zvakandiomera amire pabhenji pamwe dumbbells. Kunyange zvakadaro, zviri kurovedza izvi (bhenji wokudhinda yakamira) zvikuru zvakasimba kwakamutsa kukura deltoid. Zvinokosha kucherechedza kuti yakanaka kuwedzera zvibereko pamberi danda kubva pamafudzi. Dumbbell bhenji pachaunga akavapindurawo, zvakawanda zvinobatanidzwa mubasa musoro pamberi pane venhau mubhawa, asi pakati uye shure dzakatakura pamusoro chete (zvenguva yakati). Pakupedzisira, agere pamusoro pabhenji vakasundira 30% shoma nedambudziko shure musoro pane yakafanana yakamira.

Kusurukirwa kurovedza ari shure delts

Hazvina chakavanzika kuti vawane kunonyanyisa zororo uye aesthetics vanofanira kuita zindoga masangano. Onawo kuti inokosha muviri yakaomesesa makaremerwa medial, uye naizvozvo hazvina zvakakodzera yokurodza pfungwa. Asi pano ndicho musana danda inenge nguva dzose lagging shure, ndokusaka kushandiswa zvakanangwa muviri zvikuru kukosha. Rear Delta, mapikicha izvo unogona kuona pazasi, "anoda" kudhonza zviitwa, izvo tichataura kukuudza izvozvi zvizere. Chokwadi, mahi zvakare kubatsira, asi uwane kuongorora nyaya iyi muchawana pakuguma nyaya.

Ivan Kuchin rutoto Simulator Peck-Deck

How kuvaka shure delts? Chokwadi, tinofanira kubata nguva uremu kurovedza. Imwe yakanakisisa muchiitwa nokuti posterior netambo riri pamusoro racho, iro riri zvaaida kuita kuti kuroora Workout ose. Kunze yakaisvonaka seri musoro, kufamba ichi chinobata basa vakawanda tsandanyama ari shure. Pakupedzisira, chiitwa kuchaita kuti kusimbisa rotator cuff tsandanyama, fudzi simba izvo zvakananga zvarinoita kutsiga fudzi muhudyu kuti mutoro vhoriyamu chaiwo. waivako anotarira midziyo sezvinotevera:

• First chinja nzvimbo maoko, uyewo kukwirira cheya iri Simulator. The akanyatsokodzera raizova mamiriro ezvinhu umo upamhi pakati maoko akaenzana upamhi pamafudzi. Zvakakosha kuti maoko ako zvinofanana pasi. Mazamu Vakamanikidza zvakasimba pachigaro shure, shure zvishoma flex panguva muchiuno, uye chengeta maoko enyu anombotwasanudza chose, akabata mubato kwazvakarerekera rokuona.
• Uyezve, isu kudyara zvishoma mubato, saka kuti mutoro vakatanga kumuka pamwe kwamira.
• Kuita mweya uye akabata mweya wake panguva yose kunonyanyisa munomimina zveshure matanda uye yokumusoro shure, achikanda ruoko kure sezvinobvira shure.
• At pamusoro sangano, kana maoko edu zvikuru musana, kwenguva pfupi kumbomira, kunyange kupfuura munomimina musoro shure. Zvadaro exhale uye kudzokera kutanga chinzvimbo.
• Kana wasvika yakadereresa pfungwa, tinoita pakarepo kumbomira uye mberi rinotevera uchidzokorora.

Thrust dumbbells avete dumbu rake

Tinoramba kutaura chii anoratidza kuti rwemberi Delta ndiyo yakanakisisa. Chidobi rinotevera Kutama anogona kuona pazasi:

• Nhema pabhenji Simulator dumbu pasi.
• Tora dumbbells.
• On the fema simudza dumbbells kusvikira muchipfuva pamwero. Emaoko rora kumativi, vakabata navo hwakakungwa panguva necheparutivi rworwendo 90 Pamusoro racho.
• On the exhale, osiyana dumbbells pasi. Dzokorora kuita izvi kakawanda.

Izvi traction necheseri Delta anofanira kuvapo mukurovedza mapurogiramu.

Rutoto pamusoro dumbbells kumativi ari pamateru

Last pamusoro pamazita yedu muviri kuti kushanda zvikuru elaboration pakati necheshure deltas. Chidobi zvinotevera:

• Tora dumbbell pamberi rokuona.
• Vanosendamira mberi saka, kuti aiva mutumbi newokuti pasi. Chengeta musana wako sandara, yokufeva zvishoma muna lumbar nomuzongoza.
• Hands zvakasimba kugadzirisa kugokora, zvinofanira kuramba ngaatarire kusvikira pakuguma nzira. Pakutanga unogona Vanokunga navo zvishoma, kuitira kuti kugarwa ayo urongwa.
• Munomimina rwemberi mwanda uye trapezoidal zvinyoronyoro kuda kumativi ose dumbbell, ipapo akaedza avaite yakakwirira sezvinobvira.
• Hands kufamba chete vertically kuti ichipfuura pamafudzi.
• Pamusoro chengeta emaoko zvishoma yepamusoro pamwero kumashure.
• Kumora kudzikisa dumbbells kuti pokutangira chinzvimbo, kuti pfupi kumbomira, kuti atange kuita inotevera uchidzokorora.

nokudzidziswa deltoid

Hazvibviri kunyora chirongwa yezvisikwa vose, asi The mazano anotevera achakubatsira vabudirire.

Kudzidzisa kunzwisisa №1

1. Nokusimudza maoko dumbbells agere panhivi - 3 x 10.
2. Link chirebvu - 3 X 12.
3. Bench nokuda musoro iri Simulator Smith - 2 X 8.

Kudzidzisa kunzwisisa №2

1. Link tsvimbo chirebvu - 3 X 10.
2. Bench Arnold - 3 x 8.
3. Mahy - 2 X 12.

Kudzidzisa kunzwisisa №3

1. Bench dumbbell yakamira - 3 x 8.
2. Nokusimudza maoko dumbbells pane mativi agere rakanga rakapfeka zvinovhara kumeso. bhenji - 3 X 10.
3. Link dumbbell chirebvu - 2 X 12.

How kuvaka shure delts? For kunonyanyisa zvazviri, nokudzidziswa inogona pamwe zviitwa kuti makumbo kana musana. Usakanganwa nenguva uye yakarurama kudya.

Amusunga pamusoro ndatsamwa

Kana kufambira mberi tinogona kukuvadza ari deltoid nyore, sezvo vaine zvakananga marongerwo. Maiziva kuti pamafudzi tsandanyama kuita mabasa akaoma, kusanganisira basa zhinji muviri pamusoro yokumusoro chikamu muviri. Rear danda deltas, zviitwa pamusoro pokumuka zvatakandorwira pamusoro apa, zviri zvikuru nyore kukuvara. Asi kurovedza boka iri tsandanyama kunokosha zvikuru kuti zvose beginners uye nyanzvi. Rangariraiwo kuti rwemberi Delta rimwe dhigirii kana mumwe kurara kupomba chipfuva uye musana.

Saka huru kana mahi? Chokwadi, pakutanga. Chokwadi chokuti traction inopa iwe kutsanya kuwedzera kwetsandanyama uye simba waivako, mukusiyana kune ndatsamwa, iyo specialization - "clogging" kuti tsandanyama, uyewo richiswedera kuzorodzwa yavo. Unogona kukurumidza kufambira mberi zvakakwana vapinze pematanda, asi havazokwanisi kutora mamwe uremu panguva flapping kurovedza. Pakupedzisira, vokupedzisira kunyange kuchangotanga kutyora Nzira kungaita kuti kukuvara, iyo kwete kuzoitika kana traction. Saka nei mahi zvachose? Zviri nyore: vanobvumira zvikuru "zapampit" danda deltas, uyewo kuva kutsungirira.

In mhedziso

Delta ari tsvarakadenga kusimba tsandanyama, riri nyore kwazvo kuti kukuvara. Rear delts vanowanzotevedzera lag mumashure kukura, sezvo kazhinji zviri havaratidzi akatakura neimwe muviri, mukusiyana kuti medial uye Anterior misoro. Tava zvinorondedzerwa yakanakisisa zviitwa kuti rwemberi Delta, uyewo dzinoverengeka inobudirira uye panguva imwe chete nyore chaizvo muviri zvirongwa zviri nechokwadi kuti imi kusimba uye mamwe makuru. rombo rakanaka mukurovedza!