Minofu ya Deltoid imakhala ndi mphamvu yodziveka t-shirts ndi zomangira zochepa - izi ndizo, kugwiritsa ntchito chinenero cha amayi. Ndipo ntchito yawo ya thupi ndiyo kusinthasintha ndi kukweza manja. Ma deltas ali pamwamba pa mapewa, ndipo amatchulidwa mwanjira imeneyo molondola chifukwa cha mawonekedwe awo - katatu, ngati kalata yachi Greek "delta".
Kawirikawiri amai amawopa ndikupewa kuchita masewera olimbitsa thupi, ngati kuti sakufuna kukhala "operewera." Komabe, maphunziro a 1 - 2 pa sabata sangakupangitseni Schwarzenegger, koma angathandize kuthandizira zovala. Pa sabata lathunthu, tiyeni tipume minofu yanu, osati kungochita masewero olimbitsa thupi a deltas, komanso maofesi a chifuwa ndi kumbuyo, monga momwe amawagwiritsira ntchito, ngakhale mosagwirizana.
Zochita
1. Poyambira, muyenera kuchita cardio 10 - 15 mphindi pamtunda wopalamula komanso kutentha kwa magulu onse a minofu:
- ife timagwada khosi lathu;
- Chitani zozungulira ndi mapewa;
- mahi manja;
- ife tikuyika manja athu mu chipika kumbuyo ndi kugwada kumbuyo, kutambasula manja athu;
- timayesetsa kutsogolo komanso miyendo;
- bendanso;
- otsetsereka kumbali.
2. Zochita zolimbitsa thupi timafuna benchi ndi mabotolo. Timagona pamimba mwathu ndikukweza manja athu pamtsinje. Kuwombera pang'ono, mkati mwa manja a PT amatsekedwa.
3. Pambuyo pake, timachita zosiyana siyana za mtunduwu - ntchito yabwino kwambiri pamagombe ndi pamapewa onse. Uwu ndiwo ndondomeko ya osalankhula pamene akhala. Timakweza manja ndi zithunzithunzi pamwamba pa mapewa mwazithunzi, pamphuno timawongola ndipo timakweza pamwamba. Musasunthire mapiritsi anu pamapeto pa mfundo, pamwamba, kuti musawapweteke. Timachita maulendo 15 pa 4 ndikukhala ndi mphindi zisanu ndi zinai pakati pa njira.
4. Chitani "Press" ya Arnold bench "atakhala pa benchi. Timagwiritsira ntchito manja awo akugunda, pamwamba pa mapewa. Malembo amadzipangira okha, pamwamba pake timawasintha.
5. Timapanga kusinthana kwa dumbbell pamalo oimirira, manja amafunika kukonzedwa, zala zazing'ono zikhale zapamwamba kuposa zala zina, zitsulo pamwamba pa maburashi. Pa malo oyambirira, manja amasonkhanitsidwa pamlingo wa ntchafu, potsirizira pake amamangidwa, amapanga manja ozungulira. Izi ndizochita bwino kwambiri pa deltas, zomwe zidzakuthandizani kumverera momwe minofu ikugwirira ntchito, ndipo panthawi yoyamba, ndizofunika kwambiri.
6. Ntchito yomalizira ndi "broach" kapena kukoka kwa khosi kupita kuchimake. Tengani khosi ndikuyamba njira yoyamba ndi kulemera kwaulere. Chisoni chogwira kunja. Kenaka, timapanga maulendo 4 a kubwereza 15, kuwonjezerapo kulemera kwambiri. Muyenera kungokokera, osati kukweza bar ndi inertia, ndipo panthawi imodzimodzi, muzimva momwe dera lamapiri limagwirira ntchito. Mu njira yotsiriza, minofu yanu iyenera kuyaka ndi mavuto.
Malangizo othandizira kutsika kwa mitengo ya deltas
Ngati cholinga chanu sichikungopeza mpumulo pang'ono pa mapewa anu m'nyengo ya chilimwe, koma zochitika zapadera zamasewera, pali "machenjerero" angapo omwe mungagwiritse ntchito kupititsa patsogolo zotsatira za maphunziro.
Choyamba, muyenera kuponya. Mfundo ndiyomwe mukubwereza mobwerezabwereza, kenaka, osapumula kuti mutenge pang'ono (20 - 30%) ndi kuchitapo kanthu mwamsanga nthawi 10.
Chachiwiri, kuti kukula kwa minofu mu njira imodzi sikuyenera kubwereza mobwerezabwereza 20. Chiwerengero chobwerezabwereza chimaphunzitsa kupirira, ndipo kumanga minofu mukufunika kuwonjezera kulemera mu masewera olimbitsa thupi.
Ndipo, chachitatu, musayese kwambiri. Gwiritsani ntchito njira yopangira maselo a deltas, komanso kuonjezera kulemera kokha mwa kuzindikira njirayo kuti mukhale wangwiro. Izi zidzakutetezani kuvulala, monga, komabe, ndi kutentha , komwe sikunganyalanyazedwe, chifukwa ziwalo za m'mapewa ndi zovuta kwambiri.
Musaiwale za zosiyanasiyana - minofu mwamsanga imagwiritsidwa ntchito ngakhale ntchito zovuta kwambiri, kotero kubwereza chinthu chomwecho masana ndi masana, mwamsanga mudzasiya loading anu deltas.