Zochita za Delta: pulogalamu yoyambira, kudzipatula komanso maphunziro * Crossfit

Monga momwe amakonzera mwachilengedwe, amuna amayenera kukhala ndi mawonekedwe ofanana ndi V. Zochita za Delta zithandizira kumanga mapewa otakata. Nkhaniyi ikufotokoza mayendedwe ogwira ntchito kwambiri ogwiritsira ntchito gulu lamagulu ili. Katundu pamapewa amatha kugwiritsidwa ntchito ndi zolemera zaulere komanso pulogalamu yoyeseza. Zosankha zabwino zithandizanso atsikana - lamba wolimba wamapazi azakugonana kwabwino zimawoneka zokongola.

Delta Anatomy

Minofu ya deltoid siyokhazikika, koma gulu lokhala ndi mitolo itatu:

anterior (clavicular gawo);
pakati (gawo lamasewera);
kumbuyo (gawo lopota).

Malo oyandikana nawo amachita nawo masewera olimbitsa thupi ambiri ndipo ndiosavuta kupopera. Mizati yam'mbali imathandizira kukula kwa mapewa - amafunika kusamalidwa mwapadera. Dera lakumbuyo limawoneka mukamayang'ana kuchokera mbali - kunyalanyaza, simupeza ma deltas abwino kwambiri a mpira.

Malangizo olimbikira a Delta

Palibe zolimbitsa thupi zapadziko lonse lapansi. Zochita zoyambira zimaphatikizapo matabwa angapo, koma magawo osiyana akadali patsogolo. Chifukwa chake, pulogalamu yophunzitsayi iyenera kukhala ndi mayendedwe osiyanasiyana pamatabwa onse atatu.

Ndizosowa kwambiri kuti gululi limakula mofanana. Monga lamulo, mitengo ina imatsalira - nthawi zambiri iyi imakhala yakumbuyo ndi yapakatikati, chifukwa mwina aiwalika, kapena amachita zolakwika molakwika, kapena sachita ntchito yokwanira, kuyang'ana kwambiri pamakina okhaokha. Popita nthawi, mutha kuyang'ana kwambiri pamitunduyi, kuyambira tsiku lamapewa osati ndi benchi, koma ndikusintha kumbuyo ndi pakati. Koma panthawi yoyamba, m'pofunika kutsamira pamunsi, osayiwala kulabadira mtengo uliwonse. Kwa oyamba kumene, mayendedwe awiri kapena atatu ndi okwanira. Ochita masewera olimbitsa thupi amagwiritsa ntchito masewera olimbitsa thupi 2-4 oyambira komanso 2-4.

Maulendo omwe akulimbikitsidwa pakuyenda ndi 3-5, kuchuluka kobwereza ndi 8-15. Ndibwino kuti muphunzitse mapewa kamodzi pa sabata. Pokhapokha akatswiri aukatswiri, ma deltas amatha kugawidwa m'masiku awiri kapena atatu m'mitanda.

Samalani kwambiri kutentha. Mapewa ndi ovuta komanso ovulala mosavuta. Ndizomveka kuyika mayendedwe amapewa mu pulogalamuyi mutaphunzitsa magulu akulu amthupi. Izi zikonzekeretsa a deltas kuti azikhala ndi nkhawa ndikuchepetsa chiopsezo chovulala.

Lekani kuchita masewera olimbitsa thupi nthawi yomweyo ngati mukumva kuwawa m'magulu ndi mitsempha yanu. Ndi bwino kuonana ndi katswiri ngati izi. Ponyalanyaza vutoli, mumakhala pachiwopsezo chosiya kupopa thupi kwa miyezi ingapo.

Zochita za Delta

Zolimbitsa thupi zopopera ma deltas zidagawika m'magulu oyambira, momwe zimfundo zingapo zimakhudzidwa nthawi imodzi, ndikutchinjiriza, zomwe zimapatsa mphamvu kumadera amodzi ndi cholumikizira chimodzi. Ngakhale pachiyambi pomwe, simuyenera kusiya kudzipatula - mayendedwe oterewa amakhala ndi zotsatira zabwino pazonse ndipo amalola kuti gululi likule bwino.

Zochita kutsogolo kwa mtengo

Kusunthika konse pamapewa kuyenera kutchulidwa kuti ndizofunikira pamtengo wakutsogolo. Mwa ambiri a iwo, gawo lapakati limagwira ntchito, koma kulimbikitsidwa kumakhalabe kutsogolo.

Bench atolankhani ataimirira ndikukhala kuchokera pachifuwa

Gulu loyambira lomwe liyenera kuchitidwa ndi oyamba kumene komanso othamanga odziwa zambiri.

Njira yochitira masewerawa mutayimirira:

Ikani zokongoletsera pamiyendo paphewa.
Yandikirani zidazo ndikuzichotsa pazoyikirazo, ndikugwirani mozama pang'ono kuposa mapewa anu (kuti mikono yanu iziyang'ana pansi) ndikuyika barbell pachifuwa chanu chapamwamba.
Bwererani, imani molunjika, miyendo yokulirapo pang'ono kuposa mapewa ndikugwada pang'ono m'maondo - awa ndiye malo oyambira (PI). Kumbuyo sikungasinthike pakuyenda konse! Ngati mutambasula msana wanu, muchepetse kunenepa.
Mosalala, osagwedezeka ndikugwiritsa ntchito miyendo yanu, Finyani kapamwamba. Nthawi yomweyo, zigongono zimapinda pang'ono pamwamba - izi zingathandize kupewa kuvulala kwa cholumikizira.
Bweretsani projectile pang'onopang'ono ku PI, simungathe kukhudza pachifuwa ndi barbell, koma nthawi yomweyo yambani kubwereza kwina.
Bweretsani barbell kumayendedwe.

Iyi ndiyo njira yofala kwambiri. Koma othamanga ena amatenga barbell pachifuwa osati kuchokera poyimitsa, koma pansi - ndikumenyetsa. Kuti muchite izi, muyenera kukhala ndi chidziwitso komanso njira yoyenera. Kuphatikiza apo, ambiri pamitundu iyi amataya gawo lina la kulemera kwa projekiti.

Kuchita masewera olimbitsa thupi kumatha kuchitidwa mutakhala pansi, njirayi idzakhala yofanana, koma pakali pano katundu wa msana ukuwonjezeka, koma ma deltas amagwira ntchito moyipa, popeza minofu ya pectoral iyamba kuyatsa.

Kusiyanaku komaliza ndikutulutsa mu Smith. Poterepa, kuyenda kumayikidwa ndi pulogalamu yoyeseza, yomwe imachepetsa kuchuluka kwa minofu yolimbitsa. Komabe, kusiyanaku kungathandize kuyang'ana makamaka pakupopa ma deltas, kupatula minofu ya pectoral ndi triceps, popeza pano simuyenera kulipira chidwi ndikuwongolera kwa projectile. Yesani zosankha zonse ndikusankha zomwe zimamveka bwino pamapewa anu.

Sakanizani bala kumbuyo kwa mutu

Ntchitoyi imatha kuchitidwanso poyimirira, kukhala pansi komanso pamalo a Smith. Kusunthaku kumakhala kowopsa, chifukwa chake kumafunikira kukonzekera - zonse zofunika (kutambasula bwino, mitsempha yolimba) komanso kwanuko (kutentha kwathunthu).

Osavomerezeka kwa oyamba kumene komanso akatswiri wamba - ndibwino kusiya njirayi kwa akatswiri.

Njira yoperekera chimodzimodzi ndi atolankhani ochokera pachifuwa, zida zokha ndizomwe zili kumbuyo kwa mutu, motsatana, poyambira timatenga barbell monga ma squats akale. Kulemera kwake pano kudzakhala kocheperako, chifukwa kuli kovuta kuwongolera projectile, ndipo mayendedwe ake si achilengedwe pamagulu amapewa. Samalani mukamatsitsa kuti musamenye mutu. Komanso, musachepetse barbell kwambiri - ndikwanira m'munsi mwa makutu.

Dumbbell benchi atolankhani ataimirira ndikukhala

Imodzi mwazochita zabwino kwambiri zamapewa. Nthawi zambiri, mayendedwe amachitidwa mutakhala pansi, pankhani yama dumbbells ndiyo njira yabwino kwambiri:

IP - atakhala pa benchi ndi ofukula kumbuyo (kapena komwe kumakhala pakona pafupi ndi madigiri a 90), mikono yokhala ndi ma dumbbells imafalikira ndikukhotakhota m'zigongono, zipolopolo zimakhudza ma deltas, mitengo ya kanjedza "yang'anani" kunja.
Mukamatulutsa mpweya, Finyani ma dumbbells kumtunda. Simusowa kuwakhudza pamwamba. Zigongono ziyenera kukhala m'manja, osapita patsogolo. Osapindika msana kuti musakhumudwe kwambiri ndi ma intervertebral discs. Pamwamba, zigongono ziyenera kukhalabe zopindika pang'ono. Komanso yesetsani kugwira ma dumbbells kuti zala zanu zapinki zikhale zazikulu kuposa zala zanu zonse.
Mukamalowetsa mpweya, pang'onopang'ono mubwezereni manja anu ku PI.

Njirayi ndi yofanana ndi makina osindikizira, koma njirayi imapezeka kawirikawiri m'malo ochitira masewera olimbitsa thupi.

Kusiyananso kwina kwa gululi ndi makina osindikizira (kapena kettlebell) ndi dzanja limodzi. Mukafika kale polemera kwambiri, mukakakamiza mabelu awiri olemera, msana wanu utha kugwa. Pofuna kupewa izi, mutha kuchepetsa katunduyo posinthitsa makina osindikizira amanja. Izi zitha kuchitika mutakhala pansi kapena kuyimirira. Komanso, ndimtunduwu, minofu ya trapezius sachita nawo ntchitoyo.

Arnold atolankhani

Mtundu wosindikizira wokhala ndi ma dumbbells, momwe mawonekedwe amanja amasinthira poyenda. Poyambira, mitengo ya kanjedza imayang'ana nkhope, komaliza, kunja. Nthawi yomweyo, zigongono zimatsogozedwa patsogolo. Njira yotsalira yonse ya Arnold benchi ikufanana ndi zomwe zidachitika m'mbuyomu.

Kusiyanitsa kwakukulu ndikuti atolankhani a Arnold amagwiritsa ntchito matabwa apakatikati kuposa momwe zimakhalira.

Anakhala Atolankhani Machine

Kusunthaku ndikofanana kwambiri ndi makina osindikiza a dumbbell, koma apa trajectory imangolekeredwa ndi kapangidwe ka simulator. Kuchita masewera olimbitsa thupi ndikofunikira, koma kuyenera kuchitidwa pambuyo pa makina osindikizira kapena oyimba. Njira ina ndikuti muzitha kutentha ndi zolemera zochepa pamaso pa benchi yolemera.

Kutuluka (kusinthana) patsogolo panu

Aka ndiye koyamba kuchita masewerawa pagawoli. Zachitika kale, ndi zolemera zazing'ono. Zitha kuchitidwa ndi ma dumbbells (mosinthana ndi awiri mwakamodzi), barbell, kumunsi kotsika kapena crossover (chimodzimodzi, ndi manja awiri mwakamodzi ndi kamodzi).

Njira yochitira ndi ma dumbbells awiri nthawi yomweyo:

IP - kuyimirira, mapazi phewa m'lifupi kupatukana, manja okhala ndi ma dumbbells pansi omwe amakhala kutsogolo kwa m'chiuno, molunjika.
Popanda kugwedezeka kapena inertia, kwezani manja anu patsogolo panu, kuwakonza kwakanthawi paphewa. Sikoyenera kukweza pamwamba - katundu wochokera ku deltas amapita ku trapezoid.
Pepani manja anu ku PI.

Pankhani yopanga ndi barbell, dumbbell imodzi kapena pamtengo, malingalirowa ndi ofanana.

Kusintha kosinthanitsa kumakhalanso kotchuka. Poterepa, ndikosavuta kuyang'ana mbali imodzi. Kuphatikiza apo, kukweza kosangalatsa kumakupatsani mwayi wogwiritsa ntchito zolemera zazikulu kwambiri. Komabe, musaiwale izi sipakufunika kusambira thupi ndikuponya ma dumbbells pogwiritsa ntchito inertia.

Kusintha kosinthika kumathanso kuchitidwa mu crossover:

Kuchita masewera olimbitsa thupi

Apa kutsindika kuli mdera lamankhwala.

Chin kukoka (kukoka)

Zochita zolimbitsa thupi, zomwe zimachitika ataimirira. Barbell yemwe amagwiritsidwa ntchito kwambiri, komabe, zosankha ndi ma dumbbells, komanso pamunsi pamunsi / crossover ndipo ngakhale ku Smith ndizovomerezeka.

Mtundu wachikhalidwe ndiwowimirira komanso kutsindika matabwa apakatikati. Kuti muchite izi, kulimba kuyenera kukhala kokulirapo - zokulirapo kuposa mapewa. Kuyimilira pang'ono pamavuto kumapangitsa kuti trapezoid komanso ma deltas amtsogolo azikhala ovuta.

Njira:

IP - kuyimilira, kutsitsa manja ndikugwira molunjika kutchinga kumbuyo kwa m'chiuno.
Ndi kuyesetsa kwa milatho yapakati ya ma deltas, kwezani bala pamlingo wa kolala kapena kutsika, mulingo umadalira kulimba kwake - ndikokulirapo, kutsika kwa bala. Zitsulo pamwamba pake zili pamwamba pamapewa.
Bweretsani manja anu ku PI yoyang'aniridwa.

Monga atolankhani kumbuyo kwa mutu, zochitikazi ndizopweteka... Chifukwa chake, mayendedwe ake ndi osalala, ndipo kulemera kwa projekiti ndikochepa. Ndikofunika kwambiri pankhaniyi kuti muzisankha mitundu ya rep rep - kubwereza 12-15.

Kuswana (kusambira) mpaka mbali

Mayendedwe akutali. Kuphedwa kwabwino ndikuchedwa komanso kwanzeru. Ngakhale nthawi zambiri mu maholo mumatha kuwona magwiridwe antchito amtundu wamagetsi - ndikubera ndi kuponyera mabelu oyimbira m'mwamba ndikusunthira thupi. Siyani njira yomaliza kwa akatswiri, kuti apope bwino paphewa, zochitikazi zikuyenera kuchitika ndi kulemera kopepuka, osachita zachinyengo komanso kuchuluka kwa kubwereza kwa 12-15.

Njira zoyimirira:

IP - kuyimirira molunjika, simuyenera kugwada patsogolo. Manja okhala ndi ma dumbbells amatsitsidwa pansi ndipo amakhala pambali, osati kutsogolo kwa m'chiuno, kulimba sikulowerera ndale. Mutha kuwapinda pang'ono pamphuno.
Pepani manja anu mbali. Pamwamba pake, pomwe manja ake ali paphewa, zikhatho zimatembenuzidwa kotero kuti chala chaching'ono chikhale pamwamba - izi zimakulitsa katundu pamatabwa apakati.
Bweretsani manja anu ku PI. Simukusowa kupumula pansipa ndikukhudza mchiuno ndi zipolopolo - nthawi yomweyo yambani kubwereza.

Momwemonso, izi zimachitika atakhala pansi. Poterepa, zimakhala zovuta kubera, zomwe pankhaniyi ndizophatikiza.

Swings itha kuchitika mu crossover pogwiritsa ntchito ma handles apansi (mwina ndi dzanja limodzi mosinthana, kapena ndiwiri mwakamodzi). Ndi izi, matalikidwe a mayendedwe amakula (pansi pake, mutha kusuntha chogwirira pang'ono pang'ono), ndipo minofu ili pamavuto mu njira yonseyi.

Komanso m'malo ambiri olimbitsa thupi mumatha kupeza zoyeserera zapadera. Apa njirayi ndi yosiyana pang'ono - monga lamulo, muyenera kupindika mikono yanu m'zigongono ndi kuwapumitsa ndi akunja motsutsana ndi ma cushion a simulator. M'tsogolomu, mayendedwe ndi omwewo - muyenera kutambasula manja anu mbali mpaka phewa.

Mtundu womaliza wa zochitikazi ungaganiziridwe ngati mbali imakweza ndi dzanja limodzi mutakhala pansi mozungulira pa benchi. Mabenchi awiri opingasa ndi okhazikika angagwiritsidwe ntchito. Muyenera kugona pambali pake (ngati benchi ndi yopingasa - sinthanitsani chigongono), tengani cholumikizira chosagwira m'manja mwanu ndikukweza pang'ono pamwamba pamapewa (osati molunjika). Simusowa kupindika mkono. Yesetsani kumva chimodzimodzi mtolo wapakati wa ma deltoid.

Kuchita masewera olimbitsa thupi kumbuyo

Kutsetsereka kotsetsereka (kusinthasintha)

Udindo wa thupi mu kayendedwe kameneka ndikofanana pansi. Njira yakuphera:

IP - kuyimirira mokhotakhota, mikono yokhala ndi ma dumbbells pansi, kulowerera ndale kapena molunjika, mawondo atawerama pang'ono.
Patulani manja anu m'mbali, muwakonzekeretse kwakanthawi pamwamba ndikuyesera kuti muchepetse minofu.
Pepani manja anu ku PI.

Ngati simukukhulupirira kuchita zolimbitsa thupi mutayimirira, mofananamo mutha kugwada pansi kapena kupumula pamphumi panu pabenchi moyenera.

Pali njira ina pamapangidwe oterewa - kugona pa benchi pansi. Mukuyenda uku, mitolo yakumbuyo imadzipatula kwambiri, popeza kuthandizidwa ndi miyendo ndi thupi kulibe. Apa ndi bwino kuchita mayendedwe molunjika ndi zigongono zowongoka kuti katundu asapite kumtunda wapakati.

Zochitazo zitha kuchitidwanso mu crossover. Apa matalikidwe azikhala okulirapo pang'ono, chifukwa mukatenga chogwirira chakumanja kudzanja lanu lamanzere komanso mosemphanitsa, kumapeto kwake musunthira manja anu patsogolo, ndipo ma deltas azikhala kale pamavuto.

Peck-Deck Zosintha Zosintha

Zochitazo zimapanga kumbuyo kwa ma deltas ndikulimbitsa ma cuffator - iyi ndi njira yabwino yokonzekera mapewa atolankhani.

Njira:

Sinthani kutalika kwa mpando ndi malo azigwirizira. Manja akuyenera kukwezedwa mpaka kutalika komanso kufanana pansi.
SP - chifuwa chimakanikizidwa kumbuyo kwa simulator, mikono ili patsogolo pawo osagwira nawo chogwirira. Poyamba, ndibwino kuti mutambasule manja anu pang'ono kuti katundu akwere pang'ono.
Patulani mikono yanu njira yonse (zigongono zanu zili kumbuyo kwanu), kumapeto, kukwaniritsa kupendekeka kwamitengo.
Pumulani pang'ono ndikubweza manja anu ku PI.

Amatsogolera pa crossover

Ntchitoyi imagwiritsa ntchito ma handles apamwamba. Pali njira ziwiri zazikulu:

Poyamba, mumagwiritsa ntchito manja anu mosinthana ndi manja anu, kwezani manja anu kumtunda pamwamba pamapewa anu ndikufalitsa mbali. Sungani pang'onopang'ono komanso ndi kulemera kopepuka, yesetsani kuti musabweretse masamba anu paphewa.
© Makatserchyk - stock.adobe.com
Mtundu wachiwiri umaphatikizapo chogwirira chingwe. Tengani ndi manja anu awiri, sungani masitepe angapo kuchoka pa crossover rack ndikukoka chogwirira cha kwa inu, ndikutenga magongo anu mbali. Mfundo yofunikira - nthawi zambiri, zochitikazi zimachitika ndi manja omwe ali mundege yofanana ndi pansi. Njira yosiyaniranapo ikuthandizani kuti mukhale ndi zotsatira zabwino, momwe mikono yomwe ili pamalo opanikizika ili ngati kuti mukuwonetsa ma biceps awiri kumbuyo. Izi ndizofotokozedwa muvidiyo yotsatirayi:

Pulogalamu yophunzitsa

Ganizirani momwe mungapopera ma delt kunyumba ndi kumalo ochitira masewera olimbitsa thupi.

Pulogalamu yochitira kunyumba

Zapangidwe kuti azichita masewera olimbitsa thupi sabata limodzi ndi dumbbell:

Kuchita masewera olimbitsa thupi	Njira	Kubwereza
Anakhala pansi Dumbbell Press	4	10-12
Tsikira patsogolo pako	3	12-15
Dumbbell Akuyandikira ku Chin	4	12-15
Kuchepetsa mbali	3	12-15
Kupendekeka chammbali	5	12-15

Pulogalamu yophunzitsa masewera olimbitsa thupi

Chovuta choyamba chimapangidwanso kuti azichita masewera olimbitsa thupi sabata imodzi, zomwe zidzakwanira alendo ambiri opita kumalo ochitira masewera olimbitsa thupi:

Chitani masewera olimbitsa thupi	Njira	Kubwereza
Bench atolankhani ataimirira	4	10-12
Anakhala pansi Dumbbell Press	3	10-12
Kukoka kwakukulu kwa barbell	4	12-15
Kukhala pansi	3	12-15
Kupendekeka chammbali	3	12-15
Zotsogolera Peck-Deck	3	12-15

Chosankha kwa othamanga odziwa zambiri omwe ali ndi mapewa otsalira ndikugawana ma deltas kukhala matabwa masana.

Tsiku 1 - Kukula Kwakumbuyo, Delta Yobwerera, Biceps:

Chitani masewera olimbitsa thupi	Njira	Kubwereza
Kokani bala ku lamba	3	8-12
Cham'mbali chikoka pa block	3	10
Ma swumbbells osunthika	3	12-15
Sinthani Zosintha mu Peck-Deck	3	12-15
Amatsogolera pachingwe chogwirizira chingwe	3	12-15
Dumbbell amapindika ma biceps atakhala pabenchi lokonda	3	10

Tsiku 2 - chifuwa, kutsogolo kwa delta, triceps:

Chitani masewera olimbitsa thupi	Njira	Kubwereza
Bench atolankhani	3	8-12
Kusambira pazitsulo zosagwirizana	3	10-12
Anakhala pansi Dumbbell Press	3	10-12
Atolankhani Amapewa	3	12-15
Pita kutsogolo ndi ma dumbbells mosinthana	3	12-15
Makina osindikizira a ku France	3	12

Tsiku 3 - m'lifupi kumbuyo, kunyanja kwapakati, misampha:

Chitani masewera olimbitsa thupi	Njira	Kubwereza
Kukoka kwakukulu	3	10-15
Njira Yopapatiza Yogwira Mzere	3	10
Kukoka kwakukulu kwa barbell	3	12-15
Sungani zolumikizira kumbali ndikuimirira	3	12-15
Pitani mbali zonse mu crossover ndi dzanja limodzi	3	12-15
Dumbbell Zoyipa	3	10-12