Delta - tsandanyama, vachikumbira dzidzo chaiyo

The chikuru chinooneka chepfungwa mutambi vari mapfudzi simba, inomira kunze tikafunga rakamanikana muchiuno. Fudzi upamhi tsunga marangwanda chimiro kuti kunotsanangurwa majini. Unoitei kana wakazvarwa mhanza ne upamhi marangwanda? Pane chichagadzirisa - kukudziridza Delta.

Delta - tsandanyama riri pamusoro pemvura papfudzi uye yakaita netriangle, kana kuti rechiGiriki tsamba "Delta", sei, uye akawana zita rayo. Ichi boka tsandanyama zvinobatanidzwa vatungamirire ruoko shure, nokusimudza navo parutivi uchikwira. Zvakanaka kunyatsobudirira Delta kwete chete kupa chitarisiko dzakafara pamafudzi uye kuvapa yakanaka Mabhuku eBraille chimiro, asi kusimbisa nemarunda uye kudzikamisa pamafudzi mapfundo, izvo mukusimbisa muviri kunobva kunetseka kwazvo, kazhinji zvichiguma zvinokuvadza.

Kunyange zvazvo Delta, tsandanyama sei zvakanaka kushushikana, ravo kudzidzisa anoonekwa kuti zvakaoma uye refu. Chokwadi chokuti deltoid tsandanyama rine matanda matatu (kumberi, pakati, shure), chimwe nechimwe kunoda uzere mutoro, asi Muchiitwa kuti tinzwe pane zvikamu zvose, haako. Kazhinji, vaipiwa, mafeni akasiya zveshure matanda nedotrenirovannymi sezvo zviitwa kuti deltoids avo pamusoro zvakaoma ano, uye vasiri nyanzvi kazhinji kuvaitira zvakaipa. Mukuwedzera, mukusiyana nechemberi uye pakati, shure musoro anenge akatakura panguva elaboration vemimwe tsandanyama.

Tanga kudzidzisa, unofanira kuziva kuti Delta - tsandanyama dzakawanda muviri icho zvinorwadza, saka hapana ushamwari-up hakuna kukwana. Zvakakosha kuti kunyatsotevera kuongorora chokupika magadzirirwo, kudzivisa pamafudzi makuvaro. Unofanira kuwana kuti kudzivirira shure makuvaro Weightlifting bhandi. Ndikati kuti kana kupomba Delta pectoral tsandanyama munyaya basa, uye nekusiyana, chipfuva kudzidza anoshandisa uye deltoid. Izvi zvinoreva kuti unofanira zvakanaka kuronga zvidzidzo, kwete kuti overtrain zvimwe tsandanyama.

Delta - tsandanyama, izvo varumbidzwa kupomba kaviri pavhiki, rakatumbuka pakati zvivako zvakasiyana. Chete - kurovedza simba, mumwe - chiedza uremu, asi vakawanda repetitions uye mharidzo. Zvakakodzera nguva nenguva kushandura mhando kurovedza uye kutevedzana nokufa kwavo. Vakawanda vakadzidziswa nomumwe matanda pamwe chipfuva netsandanyama. Zviri nani kutanga kudzidzisa pamwe muchiitwa chipfuva, uye ipapo anozodzidza kudziyirwa deltas.

Pane chaiwo mutemo, iyo inoti kuti Delta kurovedza kunotanga zviitwa kunzwisisa dzinoitwa basa zhinji tsandanyama, uye inoguma - chete apo tsandanyama zvinobatanidzwa ishoma. Izvi imhaka yokuti nomutambi akadekara uye anogona kushanda zvikuru uremu uye mutoro panguva imwe chete yakawanda tsandanyama. Naizvozvo, kuti elaboration ari Delta kutange dzinokosha muviri, uye kupedzisa kuputira.

The yakanakisisa ndiyo nzira - nemhando nhatu repetitions gumi. Panyaya iyi, uremu zviyero rinofanira kusarudzwa kuitira kuti pakupedzisira uchidzokorora neimwe yakatarwa akatakurwa kusvika pokupedzisira. You havafanire yakatarwa yakatarwa nguva penguva pakati rinovira - Unogona endai rakatevera pakarepo pashure pokudzorerwa kufema uye kumira marwadzo. itsva Mumwe nzira inofanira kuva kuderedza uremu kubudikidza gumi muzana.

Most ruzivo dzokumhanya vaidavira kuti runonditsikirira pamwe dumbbells uye barbells - yakanakisisa muchiitwa nokuda deltoids. Heano mamwe dzakakurumbira uye inobudirira muviri kuti matanda zvakasiyana.

Ropa rwemberi danda

Chokutanga inokurudzirwa kugadzirisa hombe uye "zvakaoma" neshure danda, iyo kunoda simba.

1. Thrust tsvimbo yakafara kubata ari pamateru. Akapfugama kuisa kupfuura pamapfudzi, muviri tilted mberi zvishoma pamusoro chinjikira, rerekai musana wake, ndakabata imwe nguva nehafu kupfuura papfudzi upamhi. Kana uchifamba kumusoro emaoko, chiningoningo nepfudzi mapfundo vari chete ndege.

2. Rutoto dumbbells vamire panzvimbo yakatenuka. Mira sezvo muzvirevo pachiitwa ashaye maoko ake, akatendeukira mumwe zvanza, inorema dumbbells. Kuita kumusoro kufamba ari mundege pamusoro pamafudzi mapfundo, sezvamakaropafadzwa vachikotama emaoko. Brushes vari zvayaitenderera paguyo mbabvu nechokunze mapfumbamwe inegumi. The basa zvaisanganisira pamapfudzi uye emberi. Sangano kuti kuitwa nokukurumidza uye kunonyanyisa chikwidzo. The chokupedzisira. kufamba - the emaoko vakatama shure, pakona rimwe kugokora hwunopfuura makumi madhigirii, akaderedza danda shure tsandanyama hunogona kungoparara kuonekwa.

Kupomba svikiro danda

1. Link to chirebvu. Vamire kururamiswa, rerekai shure zvishoma kumashure, chipfuva kunze, mapendekete kutwasanudza uye tora nhete mutsipa kubhawa pamusoro (anenge 35 cm) kubata, yakananga maoko, mutsipa ari muhudyu. Rutoto emaoko uye kuvatungamirira ngaatarire kumusoro. Emaoko vanofanira kushanda, asi kwete emberi uye mapfudzi. Grif shamhu chinokambaira vertically achitevedza muviri kubva hudyu kusvika chirebvu. Yokumusoro danho - emaoko akarerwa yakakwirira sezvinobvira (pamusoro pamafudzi), ruoko kumusoro - yakatambarara pamusoro madhigirii matatu. Zvadaro zvishoma nezvishoma kudzokera kutanga chinzvimbo. Kuita kunonoka, vakaraira kutevera nzira.

2. Nokusimudza dumbbells kusvikira kumativi musoro. Mira ngaatarire, tsoka papfudzi-upamhi oga kupfeka, maoko dumbbells zvishoma wakakokonyara uye nezvanza vakatendeukira muhudyu. Hands vachamutsirwa panhivi musoro. Hand panguva papfudzi pamwero pavaitama muAtlantic zvishoma muna vadyi pamusoro pafudzi uye chepamusoro nzvimbo zvanza akatarisa mberi. Zvakanaka kudzokera mumwe pokutangira chinzvimbo, rerekai pamwe emaoko. Kuita pakati nepakati.

Ropa danda kumberi

The lightest mberi delts inokurukurwa sezvo vari dzakatakura zvinenge zvose zviitwa kuti boka iri. Zvakakosha kudzivisa overloading mberi deltoids. Zvinofanira vanobatanidzwa kwehurongwa hapana anopfuura maviri kurovedza voga kuti inofanira kuchinjwa nguva nenguva.

1. Bench Arnold nokuti mberi uye pakati pamakamuri. Agere pabhenji, musana wake zvakasimba pamusoro musana, mabvi wakarerekera pane zvakanaka angled makumbo tsoka aimanikidzwa pasi. Dumbbells mu hwakakungwa maoko pamutsipa, kuti emaoko ari mundege muviri, michindwe akatarisa mutumbi. Svinai dumbbells kusvikira zvizere kuwedzera kugokora, nenguva pamusoro muchanza kutanga kuitika, uye panguva yakakwirira achitarira mberi.

2. Bench tsvimbo amire kuti kumberi uye pakati Delta. Mira ngaatarire, tsvimbo mumaoko yokumusoro kubata zvishoma kupfuura pabendekete upamhi, kufanana mumwe ari pamafudzi netsoka, mutsipa anouya muhudyu. Makumbo zvishoma akakotamira pamabvi, rimwe gumbo akasundudzira mberi zvishoma. Kutanga chinzvimbo - simudza nedanda mubhokisi, maoko akatarisa kumusoro, chipfuva kunze, rerekai rezasi shure. Nepavaigona tsvimbo maoko zvachose kugadzirisa, gara kumusoro, munomimina Delta. Zvadaro kudzikisa chihuri kuti chipfuva chako.