The deltoid tsandanyama. Features kudzidziswa.

Ndiani asingadi vanorota varume mitambo? Mufananidzo murume akakwana nguva dzose chokuita rwakafara pamafudzi. Beautiful bhanhire papfudzi achiumbwa nokuda deltoid tsandanyama, iyo kupa chikamu ichi muviri murume chitarisiko, itai pamafudzi vakwanise, uye maoko - zororo. Ndizvo pamafudzi uye maoko vakomana vanowanzotevedzera kutanga kudza, achida kutarisa kuyevedza uye atambudzwe vasikana. Kunyange varume vaya havana hunhu mapfupa guru iri mapfudzi, vanogona kuwedzera, kupomba deltoids.

Zita deltoid tsandanyama kwaiva kuchikonzerwa mativi chimiro uye kufanana ne tsamba Greek "Delta". With kutora chikamu tsandanyama tinosimudza uye kudzikisa ruoko; gova ruoko kurutivi, mberi uye shure; Tinoita pamafudzi rotations. Sokuziva, chinosanganisira matatu Delta tsandanyama danda mberi, nechepakati uye neshure.

A zvakanaka akagadzirirwa Delta - haisi aesthetic chete, asiwo pasava pamusoro pamafudzi nebhanhire. Dzakabudirira deltoid tsandanyama inodzivirira fudzi pamwe kukuvara uye kunosimbisa nemarunda. Delta Training - a rakaoma uye nguva unoparadza chichiitwa, riri nokuda zvakaoma nemamiriro tsandanyama. Hakuna muviri hadzikwanisi saka Takudzai zvose fibers ari deltoid tsandanyama, kuti vawane pamafudzi Nyatsobatanidzwai dzakabudirira vanoda kushandisa dzakasiyana-siyana kurovedza siyana kuti aite matanda siyana.

Training deltoid tsandanyama ine zvinokosha muviri uye yoga. Basic muviri vari kushanda panguva dzinopfuura imwe chiputu tsandanyama uye yoga chete kukanganisa munhu mwanda uye faibha. Basic muviri vari kunobatsira kupfuura voga, uye vanofanira zvinoumba hwaro yokurovedza. Kusurukirwa kurovedza zvinosanganisira kudzidzisa apo zvakakodzera lagging mu kukura nomumwe matanda. 8-10 repetitions imwe nzira ari Zvakanyanya Kunaka Panguva Yepamuviri uwandu tsandanyama chivakwa.

Kuti aite muviri nokuda deltoid tsandanyama inoshandiswa barbell, dumbbells kana pakaitwa Simulator.

Basic muviri.

Imwe zvakanakisisa zviitwa, nokudaro kutanga simba fudzi deltoid tsandanyama anoonekwa kuti mauto venhau, iro riri kushanda zvakawanda uye triceps, uye yokumusoro chipfuva. Akaita bhenji wokudhinda pamwe dumbbells kana ane barbell kubva chinzvimbo agere kana akamira. Zvikuru ndiye chiitwa michina. Military wokudhinda nechinangwa panguva elaboration nechemberi uye pakati Delta matanda. Vamire kana akagara kutora tsvimbo uye kuiita panguva muchipfuva sandara, simudza barbell pamusoro musoro wako, zvakazara ruramisa emaoko ako, musingakanganise. Dzokera pokutangira chinzvimbo.

Rutoto maoko dumbbells muruoko. Feet mafudzi upamhi voga, dumbbells ari ashaye maoko, michindwe kunoitwa pazvidya, maoko zvishoma wakarerekera panguva emaoko. Kurera maoko kuburikidza nechokumusoro kwerwizi divi, panguva fudzi pamwero uye yemichindwe pachena pamusoro dzakatarisa mberi. Kumora kudzikisa maoko pasi, emaoko hadzina hwakakungwa, tevedzera dumbbells panguva fambisa maoko.

Bench Arnold - kumboenda pachiitwa raisanganisira yose deltoid pamafudzi tsandanyama, asi kunyanya mberi kwayo uye divi danda. Chiitwa rinoitwa pamwe dumbbells akagara pabhenji ane musana. The shure inofanira kuva zvakasimba pamusoro seri pabhenji, tsoka sandara pasi uye akangokungawo uriri pa 90 °. In pokuiswa nzvimbo maoko dumbbells vari pamutsipa, kuti emaoko kune muviri anovata mundege imwe, nemichindwe kutungamirirwa muviri. Simudza dumbbells kusvikira zvizere kuwedzera maoko, musoro iri akatura, chirebvu zvaivapowo pasi, maziso kuendeswa mberi. At pamusoro chechetere vakatanga kutendeuka maoko ake kuna soro vakatumirwa mberi pfungwa. Panzvimbo ino, Delta kudzvinyirira maoko uye zvishoma nezvishoma kutura kuna pokutangira.

Chimwe chinokosha muviri yakagadzirirwa kukura svikiro-danda - kupanga urwu chirebvu. Basa harisi chete deltoid tsandanyama, asiwo trapezoidal. Kutanga chinzvimbo yakamira, muchipfuva panze, shure vanobwembura, tsvimbo ari ashaye maoko muhudyu, yakamanikana rokuona kubva kumusoro. Tambanudzira kuti deltoid uye trapezius tsandanyama, dhonzai emaoko enyu, achikanda navo parutivi, kufambisa emaoko, kwete yamavira kana emberi. The yakakwirira kugokora inofanira kumutswa pamusoro pamafudzi, okumusoro maoko kuti necheparutivi pamwe chinjikira pakati ° 30. Yokumusoro akajekerwa kunonyanyisa kugozha, uye deltas trapezius tsandanyama. Zvakanaka kudzokera mumwe pokutangira chinzvimbo.

Kusurukirwa kurovedza.

Nokuti pamberi Delta ari danda. Nokuti kukura pamberi musoro Delta vanoita barbell bhenji yokudhinda nekuda musoro, anokwira kururamisa maoko dumbbells mberi.

Rear danda. Rear Delta aishanda zvakanaka musoro muviri zvakadai dilution noruoko Zviidzo ruoko, vamire pamateru; kufurwa dumbbells kubva asingatani nezvetsika dumbu rake pabhenji.

Muchiitwa nokuti deltoid tsandanyama vanogona kurovedzwa uye misa mano, asi anoshanda barbell kana dumbbells kupa kupfuura zvaioneka zvawanikwa.