Ayyukan Delta: na asali, keɓewa da kuma shirin horo * Gicciye

Kamar yadda aka tsara ta ɗabi'a, yakamata maza su sami adadi mai kama da V. Atisayen Delta zasu taimaka wajen gina kafadu masu faɗi. Labarin ya bayyana ƙungiyoyi masu tasiri don aiki da ƙungiyar tsoka. Ana iya amfani da kaya a kafaɗun duka tare da ma'aunin nauyi da cikin na'urar kwaikwayo. Mafi kyawun zaɓuɓɓuka zasu taimaka ma girlsan mata - ɗamara mai ɗaure kafada don mafi kyawun jima'i yana da kyau ƙwarai.

Delta Anatomy

Musclewayar deltoid ba tsararren tsararru ba ne, amma rukuni ne wanda ya kunshi daure uku:

gaba (ɓangaren ƙuƙwalwa);
tsakiya (bangaren acromial);
baya (sashin spinous)

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Yankin gaba yana da hannu cikin yawancin motsa jiki kuma shine mafi sauƙi don yin famfo. Gefen gefen suna da alhakin faɗin kafadu - suna buƙatar ba su kulawa ta musamman. Yankin dorsal yana bayyane lokacin da aka kalle shi daga gefe - watsi da shi, ba za ku sami cikakkun ƙwallon ƙafa ba.

Delta bada shawarwari

Babu wani aikin motsa jiki na duniya. Ayyuka na asali sun haɗa da katako da yawa, amma yankuna daban daban har yanzu suna kan fifiko. Sabili da haka, shirin horon yakamata ya haɗa da motsi iri-iri don duka katako uku.

Abu ne mai matukar wuya wannan rukunin tsoka ya bunkasa daidai. A ƙa'ida, wasu katako suna jinkiri - galibi galibi waɗannan sune baya da tsakiya, tunda suna iya mantawa da su, ko yin atisayen ba daidai ba, ko kuma basa yin isasshen aiki, suna mai da hankali kan latsawa kawai. Bayan lokaci, zaku iya mai da hankali kan ainihin waɗannan katako, fara ranar kafadu ba tare da latsa benci ba, amma tare da juyawa ta baya da tsakiyar Delta. Amma a matakin farko, ya zama dole a jingina a kan tushe, yayin da ba a manta da hankali ga kowane katako ba. Ga masu farawa, motsi biyu ko uku sun isa sosai. Athleteswararrun athletesan wasa suna amfani da 2-4 na asali da kuma motsa jiki na keɓe 2-4.

Yawan shawarar hanyoyin zuwa kowane motsi shine 3-5, yawan maimaitawa shine 8-15. Ana ba da shawarar horar da kafadu sau ɗaya a mako. Tare da ƙwarewa a cikin gogaggun 'yan wasa, ana iya raba deltas zuwa kwana biyu ko uku a cikin katako.

Kula da hankali na musamman don dumama. Kafadu suna da rikitarwa kuma suna da rauni cikin sauƙi. Yana da ma'ana don sanya motsi na kafaɗa a cikin shirin bayan horar da manyan ƙungiyoyin tsoka na jiki. Wannan zai shirya delta don damuwa da rage haɗarin rauni.

Dakatar da motsa jiki nan da nan idan kun ji ciwo a cikin gidajenku da jijiyoyinku. Zai fi kyau a tuntuɓi ƙwararren masani a cikin irin waɗannan halaye. Yin watsi da matsalar, kuna da haɗarin faɗuwa daga yin famfo jiki har tsawon watanni.

Delta atisaye

An rarraba motsa jiki don yin famfo deltas zuwa na asali, wanda mahaɗan da yawa ke shiga a lokaci ɗaya, da kuma waɗanda ke ba da inshora, waɗanda ke ba da nauyi ga yankunan mutum da haɗin gwiwa ɗaya. Koda a farkon farawa, bai kamata ku daina keɓewa ba - irin waɗannan ƙungiyoyi zasu sami sakamako mai kyau akan sakamakon gabaɗaya kuma zasu ba wannan rukunin tsoka damar ci gaba sosai.

Ayyukan katako na gaba

Duk motsin motsi akan kafadu yakamata a kira shi da asali akan katako na gaba. A yawancinsu, ɓangaren tsakiya yana aiki, amma girmamawa har yanzu yana kan ɓangaren gaba.

Bench latsa tsaye yana zaune daga kirji

Matsayi na asali wanda ya kamata duka masu farawa da ƙwararrun athletesan wasa suyi.

Fasaha don yin aikin yayin tsayawa:

Sanya sandar a kan sanduna a matakin kafaɗa.
Matso kusa da na'urar ka cire shi daga sandunan, ka dauki madaidaiciya madaidaiciya fiye da kafadun ka (don fuskokin ka suyi daidai da kasa) kuma ka sanya sandar a kirjin ka na sama.
Aauki baya, tsaya madaidaiciya, ƙafafu sun fi faɗuwa fiye da kafaɗu kuma sun ɗan lankwasa a gwiwoyi - wannan shine wurin farawa (PI). Ba za a iya juya baya ba yayin gabatowa! Idan kayi baka baya, to rage nauyi.
Da kyau, ba tare da jujjuyawa da amfani da ƙafafunku ba, matse sandar sama. A lokaci guda, gwiwar hannu suna ɗan lankwasawa a saman aya - wannan zai taimaka don kauce wa rauni ga haɗin gwiwar hannu.
Da kyau dawo da aikin zuwa PI, ba za ku iya taɓa kirji tare da ƙararrawa ba, amma nan da nan fara maimaitawa ta gaba.
Mayar da barbell zuwa sigogi.

Wannan shine mafi yawan zaɓi. Amma wasu 'yan wasa suna ɗaukar belin a kirji ba daga sigogi ba, amma daga ƙasa - tare da jerk. Don yin wannan, kuna buƙatar samun gogewa da dabarar da ta dace. Bugu da kari, mafiya yawa a cikin wannan bambancin sun rasa wani kaso na nauyin nauyi.

Ana iya yin motsa jiki yayin zaune, dabarar za ta yi kama, amma a wannan yanayin ɗaukar kaya a kan kashin baya yana ƙaruwa, amma aikin deltas ya fi muni, tun da jijiyoyin pectoral sun fara kunnawa.

Bambancin na karshen shine zaman latsawa a cikin Smith. A wannan yanayin, yanayin kwaikwayon motsi an saita shi ta hanyar na'urar kwaikwayo, wanda zai rage adadin ƙarfin tsokoki masu karfafa aiki. Koyaya, wannan bambance-bambancen na iya taimakawa wajen mai da hankali musamman kan yin famfo na deltas, ban da tsokoki da ƙananan abubuwa, tunda a nan ba kwa buƙatar kulawa mai yawa ga daidaituwa da daidaita aikin. Gwada dukkan zaɓuɓɓuka kuma zaɓi wanda ya fi jin daɗi a kafadunku.

Latsa sandar daga bayan kai

Hakanan za'a iya yin wannan motsa jiki yayin tsaye, zaune da matsayin Smith. Yunkurin yana da matukar damuwa, saboda haka yana buƙatar wasu shirye-shirye - na asali (mai kyau na miƙawa, jijiyoyi masu ƙarfi) da na cikin gida (dumi dumi sosai).

Ba a ba da shawarar don masu farawa da masu son gaba ɗaya - ya fi kyau barin wannan zaɓi ga ƙwararru.

Dabarar aiwatarwa shima yayi kama da latsa benci, kayan aiki ne kawai a bayan kai, bi da bi, muna ɗauke da ƙwanƙolin farawa zuwa matsayin farawa kamar yadda yake a cikin tseren gargajiya. Nauyin a nan zai ɗan yi ƙasa kaɗan, tunda yana da wuyar sarrafa abin, kuma motsin ba na ilimin lissafi ba ne ga haɗin gwiwa. Yi hankali lokacin da kake ƙasa da kanka don kada ka buga kanka. Hakanan, kar a rage ƙwanƙwasa ƙugu - ya isa zuwa ƙananan gefen kunnuwa.

Dumbbell benci ya danna tsaye yana zaune

Ofaya daga cikin mafi kyawun motsa jiki. Mafi sau da yawa, ana yin motsi yayin zaune, a cikin yanayin dumbbells wannan shine mafi kyawun zaɓi:

IP - zaune a kan benci tare da bayanta a tsaye (ko kuma yana a kusurwar kusa da digiri 90), hannaye tare da dumbbells suna baje ko'ina kuma sun tanƙwara a gwiwar hannu, bawo yana taɓa delta, dabino "duba" waje.
Yayin da kake fitar da numfashi, matse dumbbells din a cikin baka mai fadi. Ba kwa buƙatar taɓa su a saman wurin. Gwiwar hannu ya kamata ya kasance a ƙarƙashin hannu, ba ci gaba ba. Kada ku tanƙwara baya don kauce wa ƙarin damuwa a kan faifai na tsakiya. A saman, gwiwar hannu ya kamata ya kasance a ɗan lanƙwasa. Hakanan gwada kokarin riƙe dumbbells don yatsunku masu ruwan hoda su fi sauran yatsunku.
Yayin da kake shakar iska, sannu a hankali mayar da hannunka zuwa PI.

Dabarar ta yi kama da wacce take tsaye, amma ba safai ake samun wannan zaɓin a cikin motsa jiki ba.

Wani bambancin wannan motsi shine dumbbell (ko kettlebell) latsawa da hannu ɗaya. Idan kun riga kun isa nauyi masu nauyi, yayin danna dumbbells biyu masu nauyi, ƙwanku zai iya saguwa ko ta yaya. Don kauce wa wannan, zaku iya rage kayan ta maye gurbin matse hannu guda. Ana iya yin hakan yayin zaune ko tsaye. Hakanan, tare da wannan kwatancen, ƙwayoyin trapezius ba sa cika shiga cikin aikin.

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Arnold latsa

Sigar 'yan jarida tare da dumbbells, wanda matsayin hannayenku ya canza yayin motsi. A wurin farawa, dabino yana fuskantar fuska, kuma a matsayi na ƙarshe, a waje. A lokaci guda, gwiwar hannu suna fuskantar gaba a farkon. Sauran fasahar Arnold bench press sun yi kama da aikin da ya gabata.

Babban bambanci shine cewa Arnold press yayi amfani da katako mafi tsaka fiye da yadda yake.

Zaune Press Machine

Wannan motsi ya fi kama da latsa dumbbell, amma a nan yanayin yana da iyakantaccen tsari ta ƙirar na'urar kwaikwayo. Motsa jiki yana da asali, amma yakamata ayi bayan ƙararrawa ko latsa dumbbell. Wani zaɓi shine yin dumi-dumi tare da nauyi masu nauyi kafin latsa barbell mai nauyi.

Tashi (swings) a gabanka

Wannan shine farkon motsa jiki na delta a cikin wannan bita. An gama tsaye, tare da ƙananan nauyi. Za a iya yin ta tare da dumbbells (madadin kuma biyu a lokaci ɗaya), ƙwanƙwasa, a cikin ƙananan toshe ko ƙetarewa (kamar haka, tare da hannaye biyu a lokaci ɗaya kuma ɗaya a lokaci ɗaya).

Fasaha don yin aiki tare da dumbbells biyu a lokaci guda:

IP - tsaye, kafafu kafada-faɗi kusa, hannaye tare da dumbbells ƙasa kuma suna a gaban kwatangwalo, riko madaidaiciya.
Ba tare da jujjuyawa ko damuwa ba, ɗaga hannunka a gabanka, gyara su na ɗan lokaci a matakin kafaɗa. Ba lallai ba ne a ɗaga mafi girma - kayan daga delta suna zuwa trapezoid.
Sannu a hankali mayar da hannunka zuwa PI.

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Game da aiwatar da kisa tare da barbell, dumbbell ɗaya ko a kan toshe, dabarar daidai take.

Hakanan sauya sauran abubuwa sanannen ne. A wannan yanayin, ya fi sauƙi a mai da hankali a gefe ɗaya. Kari akan haka, lifin ba da izini na asynchronous yana ba ku damar aiki tare da nauyin nauyi. Duk da haka, kar ka manta da hakan babu buƙatar juya jiki da jefa dumbbells ta amfani da inertia.

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Hakanan za'a iya yin jujjuyawar juzu'i a cikin haye:

Motsa jiki don matsakaiciyar katako

Anan girmamawa yana kan yankin tsakiya.

Chin ja (ja)

Basic motsa jiki, yi yayin tsaye. Barbell da aka fi amfani da shi, duk da haka, zaɓuɓɓuka tare da dumbbells, da kuma akan ƙananan toshewa / ƙetaren har ma a cikin Smith ana karɓa.

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Sigogin gargajiya tsayi ne na tsaye da girmamawa a kan katako masu matsakaici. Don yin wannan, riko ya kamata ya zama mai fadi - ya fi fadi fiye da kafadu. Narrowuntataccen matsayin hannu yana sanya ƙarin damuwa akan trapezoid da gaban delta.

Fasaha:

IP - a tsaye, saukar da hannaye tare da mikewa madaidaiciya rike sandar a gaban kwatangwalo.
Tare da kokarin tsakiyar katako na deltas, daga sandar zuwa matakin collarbones ko ƙananan, matakin ya dogara da riko - wanda ya fi fadi, ƙananan sandar zai kasance. Gwiwar hannu a saman suna saman kafaɗun.
Mayar da hannuwanku zuwa PI da ke ƙarƙashin iko.

Kamar latsawa a bayan kai, wannan aikin yana da rauni... Sabili da haka, motsin yana santsi, kuma nauyin aikin aikin yana da ɗan ƙarami. Yana da amfani sosai a wannan yanayin don ba da fifiko ga salon maimaita yawa - maimaita 12-15.

Kiwo (lilo) zuwa ga tarnaƙi

Movementungiyar keɓewa. Mafi kyawun kisa shine jinkiri da fasaha. Kodayake sau da yawa a cikin zauren za ku iya ganin wasan kwaikwayon a cikin tsarin iko - tare da yaudara da jefa dumbbells sama ta hanyar juya jiki. Bar zaɓi na ƙarshe ga ƙwararru, don ƙarin faɗakarwa a kafaɗa, wannan aikin ya kamata a yi shi da nauyi mai sauƙi, ba tare da magudi ba kuma a cikin adadin maimaita 12-15.

Tsaye lilo dabara:

IP - a tsaye, baku buƙatar jingina gaba. Hannuna tare da dumbbells an saukar da su ƙasa kuma suna kan gefen, kuma ba a gaban kwatangwalo ba, riƙewa ya zama tsaka tsaki. Kuna iya tanƙwara su kaɗan a gwiwar hannu.
Sannu a hankali yada hannayenka zuwa bangarorin. A saman wurin, wanda hannayen suke a matakin kafada, ana juya tafukan hannayen domin yatsan yatsan yana sama - wannan yana kara girman kaya a tsakiyar katako.
Koma hannunka zuwa PI. Ba kwa buƙatar hutawa a ƙasa kuma ku taɓa kwatangwalo tare da bawo - nan da nan fara sabon maimaitawa.

Hakazalika, ana yin wannan aikin yayin zaune. A wannan yanayin, ya fi wahalar yaudara, wanda a wannan yanayin ƙari ne.

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Za a iya yin lilo a cikin gicciye ta amfani da ƙananan maƙallan (ko dai da hannu ɗaya a madadinsa, ko kuma sau biyu a lokaci ɗaya). Tare da wannan aiwatarwar, ƙarfin motsi yana ƙaruwa (a ƙasan ƙasa, zaku iya matsar da ɗan ƙarfin gaba kaɗan), kuma tsokoki suna cikin damuwa cikin dukkanin hanyar.

Hakanan a cikin gyms da yawa zaku iya samun simulators na musamman don juyawar gefe. Anan dabarar ta ɗan bambanta - a matsayinka na mai mulki, kuna buƙatar tanƙwara hannayenku a gwiwar hannu kuma ku hutar da su tare da waje akan matashin na'urar kwaikwayo. A nan gaba, motsi ɗaya ne - kuna buƙatar shimfiɗa hannayenku zuwa tarnaƙi zuwa matakin kafaɗa.

Siffar ƙarshe ta wannan darasi za a iya ɗauka azaman haɓaka tare da hannu ɗaya yayin zaune a kaikaice a benci. Ana iya amfani da kujerun a kwance da masu karko. Kana bukatar kwanciya a kaikaice (idan bencin yana kwance - maye gurbin gwiwar ka), ɗauki dumbbell tare da riƙe tsaka tsaki a hannunka na kyauta ka ɗaga shi sama da matakin kafada (ba a tsaye ba). Ba kwa buƙatar tanƙwara hannun ku. Ka yi kokarin jin daidai tsakiyar cuta na deltoids.

Motsa jiki don katakon baya

Gangara raguwa (lilo)

Matsayin jiki a cikin wannan motsi kusan ya yi daidai da bene. Kisa dabara:

IP - tsaye a lanƙwasa, makamai tare da dumbbells a ƙasa, tsaka tsaki ko madaidaiciyar riko, gwiwoyi sun dan lankwasa.
Yada hannayenka zuwa bangarorin, ka gyara su na wani lokaci a saman maki kuma ka yi kokarin cimma matsin lamba na tsoka.
Sannu a hankali mayar da hannunka zuwa PI.

Idan bakada natsuwa yayin motsa jiki yayin tsaye, hakanan zaku iya lanƙwasawa daga wurin zama ko kwantar da goshinku a kan benci don daidaitawa.

Akwai wani zaɓi don irin waɗannan shimfidu - kwance kan benci fuska ƙasa. A cikin wannan motsi, dunkule na baya sun fi zama sanannu, tunda an cire taimako tare da ƙafafu da jiki. A nan ya fi kyau a yi motsi tare da madaidaiciyar riko da gwiwowi masu lankwasa don kada kayan ya tafi tsakiyar katako.

Hakanan za'a iya yin aikin a cikin ƙetare. Anan faɗakarwar za ta kasance ta ɗan fi girma, saboda lokacin da ka ɗauki hannun dama a hannun hagun ka kuma akasin haka, a gindin maƙallan za ka ci gaba da ɗaga hannuwan ka, kuma tuni delta sun kasance cikin tashin hankali.

Peck-Deck Sauye-sauye Masu Sauƙi

Motsawar ta samar da bayan delta kuma yana ƙarfafa masu juyawa - wannan kyakkyawan zaɓi ne don shirya kafadu don 'yan jarida.

Fasaha:

Daidaita tsayin wurin zama da matsayin abin iyawa. Ya kamata a daga hannayen zuwa tsayin kafada kuma a layi daya da bene.
SP - an danna kirji a bayan na'urar kwaikwayo, ana riƙe hannayen a gabansu tare da riƙe tsaka tsaki a kan abin riƙewa. A farkon farawa, yana da kyau ka dan yada hannayenka dan kayan su tashi kadan.
Yada hannayen ku duk hanyar (gwiwar hannu na bayan bayan ku), a ƙarshen, cimma nasarar ƙarancin katako.
Yi ɗan jinkiri ka dawo da hannayenka zuwa PI.

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Yana kaiwa cikin ƙetare

Wannan aikin yana amfani da abubuwan da ake amfani da su a sama. Akwai manyan zaɓuɓɓuka biyu:

A farkon, zaku ɗauki kishiyar sabanin da hannuwanku, ɗaga hannuwanku zuwa kawai sama da kafaɗunku kuma ku watsa su zuwa ga tarnaƙi. Motsa sannu a hankali kuma tare da nauyi mai sauƙi, yi ƙoƙari kada ku kawo wuyan kafaɗunku tare.
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Shafi na biyu ya shafi rike igiya. Itauke shi da hannu biyu, matsar da matakai kaɗan daga ratayar laka kuma ka ja maƙallin zuwa gare ka, ka ɗauki gwiwar hannu zuwa gefe. Abu mai mahimmanci - a mafi yawan lokuta, ana yin wannan aikin tare da hannayensu waɗanda ke cikin jirgin sama a layi ɗaya da bene. Wata dabarar da ta bambanta kaɗan za ta taimaka don samun kyakkyawan sakamako, wanda makamai a cikin matsanancin matsayi suna cikin matsayi kamar kuna nuna biceps biyu daga baya. Wannan dalla-dalla ne a cikin bidiyo mai zuwa:

Shirin horo

Yi la'akari da yadda ake yin famfo a cikin gida da kuma motsa jiki.

Shirye-shiryen motsa jiki na gida

An tsara don motsa jiki daban daban a kowane mako da aikin dumbbell:

Dumbbell motsa jiki	Hanyoyi	Maimaitawa
Zama Dumbbell Latsa	4	10-12
Swa gaban ka	3	12-15
Layukan Dumbbell zuwa Chin	4	12-15
Yankewar gefe	3	12-15
Karkatar da kai a gefe	5	12-15

Gym shirin horo

Complexungiyar ta farko an tsara ta don motsa jiki ɗaya a kowane mako, wanda zai isa ga yawancin baƙi zuwa dakin motsa jiki:

Motsa jiki	Hanyoyi	Maimaitawa
Bench latsa tsaye	4	10-12
Zama Dumbbell Latsa	3	10-12
Wide riko barbell janye	4	12-15
Zauna ga tarnaƙi	3	12-15
Karkatar da kai a gefe	3	12-15
Peck-Deck yana Kaiwa	3	12-15

Zaɓi don ƙarin gogaggun athletesan wasa tare da rauni kafadu shine raba delta cikin katako da rana.

Rana ta 1 - Kaurin Baya, Delta mai baya, Biceps:

Motsa jiki	Hanyoyi	Maimaitawa
Ja sandar zuwa bel	3	8-12
Kwance kwance a kan toshe	3	10
Swing dumbbells a cikin karkata	3	12-15
Sauye-sauye a cikin Peck-Deck	3	12-15
Ya jagoranci cikin igiya mai ɗauke da ƙetare	3	12-15
Dumbbell curls don biceps yayin zaune a kan benci mara kyau	3	10

Rana ta 2 - kirji, gaban Delta, triceps:

Motsa jiki	Hanyoyi	Maimaitawa
Bench latsa	3	8-12
Dips a kan sandunan da ba daidai ba	3	10-12
Zama Dumbbell Latsa	3	10-12
Kafadar Kafada	3	12-15
Yin sauri tare da dumbbells a madadin	3	12-15
Faransa benci latsa	3	12

Rana ta 3 - fadin baya, tsakiyar Delta, tarko:

Motsa jiki	Hanyoyi	Maimaitawa
Ideaukar pullauka mai yawa	3	10-15
Kunkuntar Riga Rage Riko	3	10
Wide riko barbell janye	3	12-15
Lilo dumbbells zuwa tarnaƙi yayin tsaye	3	12-15
Swing zuwa tarnaƙi a cikin ƙetarewa da hannu ɗaya	3	12-15
Dumbbell Shrugs	3	10-12