Mokhoa oa ho haha oa noka ea?

Deltoid etsa mahetleng e kgolo ee bophara le pono fa 'mele o sa V-shape. Deltas fuoa koetliso e bohlokoa ka ho khetheha bakeng sa baatlelete le moqotetsane lebanta ka mahetla, ka lebaka la keketseho le bophara ba ka mahetla ke khoneha feela ka lebaka la ho phahama ha theko ea lihlopha tsena mesifa. Ka lebaka leo, ba qalang tsohle thahasella potso ea kamoo ho ka di-pump fihlela makgobokgobo ea.

Delta bopilwe libalaka tse tharo: pele (clavicle), mahareng (lehetleng) le morao (soka). Ho bopa 'mele oa lumellana. deltoids bohle ba lokela ho ba le ntho e boima e tletseng. Moqolo le bophara ba mahetleng e thehoa haholo-holo ka ho qhekella le koetlisitsoeng hantle libalaka mahareng. Ka tloaelo ho, ka pel'a hlooho ea ka ho fetisisa tsoetseng pele, hammoho laela ha phetha dira dithutiso tsa triceps le mesifa pectoral. Bohareng le morao delts hangata e so tsitse morao ntshetsopele, ka hona, e lokela ho matlafatsa koetliso. baatlelete ba fapaneng ho arabela mangata a fapaneng ba mojaro ka tsela e fapaneng, e le mananeo a koetliso litabeng tsa lokela ho etsoa ka bomong.

Mokhoa oa ho haha oa noka ea? Terene fanoeng mesifa sehlopha - ho le thata haholo ho tlhotloa e le e hlokehang ho lekaneng sebelisa likhoele tsohle mesifa. Ka sehloohong phoso novice baatlelete - e lintho li yo a pakeletswego le underdeveloped lihlooho tsa clavicular ba mahareng le haholo-holo deltoids morao.

Dithutiso tsa motheo bakeng sa deltas fuoa koetliso e kenyeletsa bencheng mechine, 'me baholo tse sa tšoaneng le ho hlapholla matsoho ka ho toba le dumbbells.

Hloa matsoho a otlolohileng le dumbbells hore ba be le clavicle Delta. Ikatisa letsoho ka ho toba ka letsohong le dumbbell phello libalaka ka mahetla. Ikatisa matsoho ka ho toba le dumbbells ka letsoapong lehare terene hlooho. Mechine e fapaneng dumbbell le barbell laela ka pele le deltoids bohareng. Mechine, nyollela le ho ikatisa ha matsoho a ka etsoa lutse kapa emeng.

Mokhoa oa ho haha oa noka ka hōlisa le ho ikatisa ea matsoho le dumbbells? Ho na le mefuta e 'maloa ea nyollela le dilutions oa matsoho a ka dumbbells: upgrades ho lehlakoreng, pele, ho tlhokomelo ea hlooho, ho ikatisa ka letsoapong la.

Ema ka kotloloho, dumbbells ka theolela le hanyenyane ikemiselitse ka elbows, matsoho, matsoho a retelehela ho 'mele. Phahamisetsa matsoho a hao ho boemo ba ka mahetla kapa hanyenyane ka holimo. Khutlela boemo pele. Etsa bonnete ba hore hore ho ikoetlisa ho ke ho ho phethwa ka feela ke tshebetso ya makgobokgobo ea.

Ho phetha hloa letsoho holim'a letsoho, u lokela ho ema ka kotloloho, nka dumbbell, matsoho hanyenyane ikemiselitse. Phahamise matsoho ho mahlakoreng boemong mahetla kapa hanyenyane ka holimo. Theola matsoho ho boemo tshimololang.

ho ikoetlisa e atlehang bakeng sa maballo morao - ho ikatisa matsoho le dumbbells ka letsoapong la. Ema, 'mele sekamisoa pele, mangole sothoe maoto ke ka mahetla-bophara ntle, dumbbells ka matsoho a theohela fatše, elbows hanyenyane ikemiselitse. Butle hōlisa matsoho ho lehlakoreng, leka ho amahanya le di-blades ka mahetla 'moho.

Mokhoa oa ho haha oa noka sebedisa mechine? boitlhakiso li tsena li ka etsoa ka dumbbells kapa barbell ka eme kapa a lutse boemong ba.

Popular baatlelete ho ikoetlisa "bencheng Arnold" o etsoa ka dumbbells, ba eme maemo a. Ema, matsoho le dumbbells koba ka elbows le mahetleng ho phahamisa le o tlhobosa ka hare. Ka bonolo pepeta le dumbbells tsoha, ho retelehela wrist le ho ea qetellong ea mokhatlo oo liatla ne furalla. Lock maemo a, ka nako eo khutlela ho loana e le hore boemo bo qalang ho o tlhobosa bona.

Tsa boitlhakiso li barbell kgothaletswa "o tobetsa sesole" le bencheng ka lebaka la hlooho.

"Sesole tobetsa" e nkoa e le ea ho ikoetlisa ka sehloohong bakeng sa ntshetsopele ya senyepa ka mahetla le ho a etsa boholo ba lutse. Barbell boemong ka mahetla a lule a khotsofalletse bophara. Tsosa bareng tsela tsohle, 'me ka nako eo khutlela ho boemong ba eona ba pele.

Pepeta bareng ka lebaka la hlooho 'me e ka ba a eme kapa a lutse. Nka boemong bo qalang, mokoallo ka mahetla a hao ka mor'a hlooho ea hao. Phahamisetsa khetla, ho palo e kahodimodimo ogee letsoho la. Ka bonolo fokotsa bareng, elbows hae ka nako e tšoanang a beha khutlela.

O lokela ho tseba hore boitlhakiso bohle ka makgobokgobo ea ke ntho e utloisang bohloko, kahoo ka ho kenngwa tshebetsong bona ba lokela ho haufi-ufi leihlo bakeng sa thekenoloji ka, 'me maemong a mang ho sebelisa lebanta lifter.