Eweli dumbbells na aka na ná mkpọda: ebute Usoro

Eweli dumbbells na a n'akụkụ tilting (ma ọ bụ swings) - Submission ya dịpụrụ adịpụ elu mgbagwoju. Ọ bụ iji na elaboration nke ndị deltoids, ya bụ n'azụ ibé. Ọ fọrọ nwere dịghị analogues, ya mere, na-eji ọtụtụ ndị na-eme egwuregwu dị iche iche na-etoju nke ọzụzụ.

Nke uru ahụ na-arụ ọrụ

Na mgbakwunye na n'azụ deltoids, n'oge omumu (n'oge vanes ọmụma na njedebe nke ije)-eme na ala na n'etiti akụkụ nke trapezoids, rhomboids, infraspinatus na teres isi muscle. Obere nsogbu dara na n'etiti Delta.

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Ọ bụ na o siri ike dị mkpa ka ikwugharị mkpa na Usoro ọbuọtde na bodybuilding. Ya mere, ị ga-akpa na-amụta otú e si eme ya na-eweli dumbbells n'aka na-weturu n'ihu na obere igwe, na na mgbe ngwá ga-kpamkpam webatara, nwayọọ nwayọọ gaa ihe arọ shells.

Iji nke ogbugbu nke strides kwesịrị dị ka ndị a:

1. Were a dumbbell (anọpụ iche adịgide) na tilts na toso n'ihu ruo mgbe ọ bụ ihe yiri ka n'ala. N'ihi na ukwuu nkwụsi ike nke ụkwụ ubé kpudo n'ụkwụ, na-azụ gị ọtọ. Nke a bụ na-amalite ọnọdụ.
2. Dị ka ị-elo nwayọọ nwayọọ na were were bulie aka na dumbbells, ubé kpudo na elbows n'akụkụ, nke mere na ha iru ubu larịị ma n'otu oge ahụ yiri ka n'ala. Ọ dị mkpa ka gị isi mkpịsị aka na-eduzi ogologo ala, ọ ga-ekwe ka ndị kacha ibu n'azụ delts.
3. Mgbe n'elu nke na ije na-egbu oge site a abụọ na a kacha straining lekwasịrị mọzụlụ, mgbe ahụ, inspiratory wepụ aka ala otu ụzọ.
4. Ozugbo, na-enweghị ịkwụsịtụ, re-bulie aka na dumbbells.
5. Na-arịọ mgbe n'ịrụ upgrades nwere ike zuru ike megide isi na support.

ọzọ nhọrọ

• Eweli dumbbells na aka na ná mkpọda na a nọ ọdụ ọnọdụ na bench. Na usoro a ibu wepụrụ si na ala azụ, nke mere na ihe ize ndụ nke mmerụ na-ebelata. Ịrụ mkpa ịnọdụ ala na bench ma dinara ala a ara na n'úkwù ya, mgbe ahụ, ka acha ọkụ nke aka na aka, nakwa na ha ga-aga azụ, akpali ha n'ihu ubé.
• Mee acha ọkụ na dumbbell n'akụkụ ọchịchọ nwere ike ịbụ na supine ọnọdụ na a bench na-achọ abutment nri.

Atụmatụ

• Cheta na ngagharị maka inwego kwesịrị ire ụtọ. Jerks bụghị nanị dochie ibu sikwa n'azụ na deltoids, ma na-emerụ na spain.
• Head na-adịghị zie, na-na o ziri ezi, i nwere ike welie a obere.
• The elbows bụ na a elu karịa ahịhịa.
• Mara na-ebuli arọ ma wuo muscle - abụọ dị iche iche ihe. Ya mere, na-adịghị itu gị aka na dumbbells ruru inertia, ebuli ha site na ike deltas.
• Cheta na-azụ gị ogologo zere mmerụ ahụ.
• Ọ dị mkpa na toso anọgide ofu na naanị na-arụ ọrụ aka.
• Na kasị ala mgbe na-akwụsị ije ekwesịghị: ọ dị mkpa na uru ahụ bụ mgbe niile na-arụ ọrụ.

njehie

Ọ bụrụ na bụghị kwesịrị ekwesị na-eweli dumbbells na aka na ná mkpọda, ọ na-abụghị nanị na-adịghị aka, ma ọ pụkwara iduga ọjọọ. Ya mere, Usoro gị mkpa ka mgbe niile nyochaa ma zere ndị na-esonụ-emehie:

• Ọ na-adịghị na-atụ aro ka ndị gbara ha gburugburu na-azụ: e nwere ihe ize ndụ nke whiplash mmerụ.
• Ị gaghị eme ka ọ bụla na mberede mmegharị: jerking gbochie a full elaboration nke n'azụ deltoids.
• Ekwela ka ihe ahu ije. Ọ bụrụ na ị na-eji ndị ọzọ na mọzụlụ, budata belata irè nke strides.

The ọnụ ọgụgụ nke repetitions na ibu ibu

Beginners na-kpọrọ na-amalite na-esonụ ibu:

• Women mmega na-ugboro ugboro 10-15 ugboro abụọ atọ na-eru nso na dumbbells erikpu abụọ ma ọ bụ atọ kilogram ọ bụla.
• Men ime otu ego nke tent na reps na a dumbbell erikpu 5 n'arọ.

Ná mmechi

Mgbatị e mere iji zụọ n'azụ delts, dị nnọọ nta. Ke adianade do, nke a nke uru ahụ na-fọrọ nke nta adịghị etinye aka na kwa ụbọchị ndụ. Mere mgbe o kwere omume izute na-eme egwuregwu na-ọma mepụtara n'ihu n'akụkụ ma n'azụ deltoids na anaghị agasi. Eweli dumbbells site ọzọ na mkpọda - otu n'ime ole na ole dịpụrụ adịpụ omume nwere ike ime ka a mara mma, udo mmepe nke n'ubu.