Eyona mithambo ilungileyo yoqeqesho olupheleleyo lwegxalaba kunye nendlela yokwenza

Umxholo

• 1. Ukuphuhliswa kwamagxa okanye ukwandiswa
• 2. Ukuphakama kwecala
• 3. Ukuphakama kwangaphambili
• 4. Umqolo ophezulu
• 5. Umnqamlezo oguqulweyo

Ukuqeqesha igxalaba kubalulekile njengokuqeqesha naliphi na elinye iqela lemisipha emzimbeni, kuba izihlunu kunye namalungu enza amagxa kubalulekile ekuqinisekiseni uzinzo kunye namandla kumalungu aphezulu kunye nokuvumela iintshukumo ezinje ngokunyusa iingalo nokuzisa phambili, umva necala.

Kubalulekile ukuba ukongeza kumagxa, i-biceps, i-triceps kunye neengalo eziqeqeshiweyo ukuze kubekho iziphumo ezingcono ezinxulumene nenkqubo yehypertrophy kunye nokwehla kwe-flaccidity, umzekelo.

Ukongeza, kuyacetyiswa ukuba ingcali eqeqeshiweyo ikukhaphe ukuze uhlengahlengise umthambo ngamnye kwiinjongo zakho kunye nohlobo lomzimba, ukongeza ekulandeleni ingcali yesondlo ukulungelelanisa indlela otya ngayo. Jonga ukuba zeziphi ezona zilolongo zilungileyo zesifuba, ii-biceps kunye nee-triceps.

1. Ukuphuhliswa kwamagxa okanye ukwandiswa

Ukuphuhliswa okanye ukongezwa kwamagxa kunokwenziwa kukuma okanye ukuhlala neentsimbi okanye i-barbell. Intshukumo kufuneka yenziwe ngokubamba i-dumbbells okanye i-barbell ngentende ejonge phambili kwaye ekuphakameni xa ingalo kunye nengalo yangaphambili yenza i-90º angle. Emva koko, phakamisa ingalo yakho kude kube kungolulwa iingqiniba zakho kwaye uphinde intshukumo ngokokumisela koqeqesho.

2. Ukuphakama kwecala

Ukuphakanyiswa kwamacala kungenziwa ukuze usebenze omabini amahlombe ngexesha elinye okanye elinye ngexesha. Ukwenza oku, bamba i-dumbbell ngentende ejonge phantsi kwaye uphakamise i-dumbbell ecaleni kwicala lokuphakama. Ngokwenjongo yoqeqesho, unokuyiguqula kancinci ingqiniba yakho okanye uphakamise i-dumbbell phambili kancinci.

Olu hlobo lokuzilolonga lubeka ugxininiso ngakumbi kwimisebenzi ye-medial kunye ne-posterior deltoids, oko kukuthi, isahlulo esiphakathi kunye nesemva kwesisipha esigubungele igxalaba, i-deltoid.

3. Ukuphakama kwangaphambili

Ukuphakanyiswa kwangaphambili kunokwenziwa nokuba kungezidumbulu okanye nge-barbell kwaye izixhobo kufuneka zibanjwe ngentende yesandla ejonge emzimbeni kwaye iphakamise, kunye neengalo ezandisiweyo, ukuphakama kwamagxa, ukuphinda umthambo njengoko kubonisiwe yingcali yoqeqesho. PE. Lo msebenzi ubeka ugxininiso ngakumbi ngaphambili kwimisipha ye-deltoid.

4. Umqolo ophezulu

Ukubetha okuphezulu kunokwenziwa nokuba kunge-bar okanye i-pulley kwaye izixhobo kufuneka zitsalwe, ziguqule iingqiniba, ukuya kubude begxalaba. Lo msebenzi ubeka ugxininiso ngakumbi kwi-deltoid esecaleni, kodwa iyasebenza nakwi-deltoids yangaphambili.

5. Umnqamlezo oguqulweyo

Isiphambano esiphambeneyo singenziwa nokuba kumatshini okanye ukuhlala phambi kwebhentshi ethambekileyo okanye isiqu sijonge phambili. Kwimeko yokwenziwa ebhentshini, iingalo kufuneka ziphakanyiselwe kubude begxalaba, ziphinda intshukumo ngokokuqeqeshwa okusekwe. Ukuzivocavoca kusebenza ngakumbi kwinxalenye engasemva ye-deltoid, kodwa ikwayenye yemithambo ebonakalisiweyo ekusebenzeni kwezihlunu zangasemva, umzekelo.