The deltoid mesifa. Features ya koetlisa.

Ke mang ha e lora ea banna ba baatlelete? Setšoantšo sa motho ea phethahetseng se kamehla tse amanang le mahetleng sephara. Ntle ka mahetla senyepa Ho thehoa ke mesifa deltoid, e fana ka karolo ena ea 'mele mohale ponahalo, etsa mahetleng ka bophara,' me matsoho - liphallelo. Ke mahetleng le bashanyana matsoho a atisa ho ya moya e tlala ea pele, ho batla ho shebahala e hlollang ka botle 'me hohela tlhokomelo ea banana. Esita le ba banna ba neng ba sa fana ka sebopeho sa masapo kholo ka mahetleng, ba ile ba ka eketsa, pompa deltoids.

Lebitso la mesifa deltoid ne e loketseng ho sebopeho kgutlotharo le ho tšoana le lengolo Segerike "makgobokgobo". Ka ho kenya letsoho ha mesifa e re phahamisa le theola letsoho la; allot letsoho ho lehlakoreng, pele le morao; Re etsa ka mahetla dithetologo. E le e tseba hantle, ho akarelletsa ho tse tharo makgobokgobo mesifa toloki pele, bohareng le morao.

A makgobokgobo hantle-etselitsoeng - hase feela bokgabane, empa e boetse e le ho thibela likotsi tsa senyepa mahetla. Nts'etsoa deltoid mesifa sireletsa mahetla kopanetsoeng dikotsi le ho matlafatsa ligaments. Delta Thupelo - e boima le nako timetsang thulaganyong, e leng ka lebaka la ho sebopeho rarahaneng a mesifa ena. Le ea mong oa ho ikoetlisa ke ke ka botlalo laela kaofela ha likhoele tsa mesifa deltoid Ka hona, ho fumana ka mahetla ea tumellano pele ho hlokahale ho sebelisa mefuta e fapaneng ya dira dithutiso fapaneng hore ho sebetsa ka libalaka e fapaneng.

Koetliso ea ho deltoid mesifa e na le boitlhakiso li motheo le ka thōko. Mantlha tsa boitlhakiso ba ho sebetsa ka nako e tšoanang ho feta eo e sosobaneng mong oa mesifa le ka thōko feela ama mangata motho le faeba. Mantlha tsa boitlhakiso ke molemo ho feta ho itšehla thajana, 'me ba lokela ho theha motheong oa koetlisoa. Ho itšehla thajana boitlhakiso li kenyeletsa koetliso ea ho moo ho lokelang lagging ka tsoelo-pele ea libalaka ka bomong. 8-10 repetitions ka wa katamelo e mong ke homolog chelete mohaho mesifa.

Ho phetha ho ikoetlisa bakeng sa deltoid mesifa sebediswa barbell, dumbbells kapa ketsiso e khethehileng.

Mantlha tsa boitlhakiso.

E 'ngoe ea tsa boitlhakiso molemo ka ho fetisisa, kahoo, ba theha e matla ka mahetla deltoid mesifa e nkoa e le o tobetsa sesole, e leng e sebetsa ho feta' me triceps, 'me ka holimo sefubeng. O ile a etsa bencheng o tobetsa le dumbbells kapa ka barbell ho tloha boemong ba lutse kapa emeng. Le ea bohlokoa haholo ke thepa ho ikoetlisa. ebe o tobetsa konopo sesole o ikemiseditse ho ka elaboration ea ka pele 'me a bohareng ba libalaka noka. Emeng kapa ba lutseng ho nka molamu 'me le nke le boemong sefubeng, tlose barbell holimo a hlooho ea hao, ka botlalo otlolla elbows hao, ntle le tšoenyang. Khutlela boemo tshimololang.

Ikatisa matsoho le dumbbells ka letsohong. Maoto a ka mahetla bophara ntle, dumbbells ka matsoho theolela, liatla sebelisoa khahlanong le lirope ka, matsoho hanyenyane ikemiselitse ho elbows ena. Ho Hōlisa matsoho ka lehlakoreng nyolosa, boemong ka mahetla le palema senoleha ka holimo a tobane le pele. Ka bonolo theola matsoho fatše, elbows ba sa kang, latela dumbbells nakong tsamaisa matsoho.

Bencheng Arnold - le ho ikoetlisa motheo oo amehang kaofela deltoid mahetla mesifa, empa haholo-holo ka pele ea sona 'me lehlakoreng le toloki. ho ikoetlisa e phethile ka dumbbells lutse bencheng ka morao e. Ka morao e lokela ho ba ka thata khahlanong le morao bencheng, maoto a bataletseng fatše le ikemiselitse fatše ka 90 °. Boemong ba ka lekhetlo la pele matsoho le dumbbells ke ka molaleng, le elbows ho leshano mele sefofane se le seng, palema lebisoa ho 'mele. Tsosa dumbbells ho fihlela ho le katoloso e tletseng oa matsoho a, hlooho e theolela, selelu tšoanang le fatše, mahlo a laela pele. Ka holimo a tsa boemo ba ile ba qala ho retelehela matsoho a hae ho isa bohōleng phahameng ka ho fetisisa ba ile ba romeloa pele. Boemong ena, makgobokgobo ea mathata matsoho 'me butle theolela ho ntlha ho qala.

ho ikoetlisa 'ngoe ea motheo etselitsoeng ntshetsopeleng ya mahareng-toloki - takatso ena ho selelu sa. mosebetsi ho akarelletsa ho se feela mesifa deltoid, empa hape trapezoidal. Qalang boemo ba emeng ka maoto, sefubeng tsoa, morao koba, molamu ka matsoho theolela ka letheka, moqotetsane khotsofalletse ho tloha holimo. Otlolla le deltoid le trapezius mesifa, hula elbows hao ho fihlela, lahlele ba bona ho lehlakoreng, susumelletsa elbows, ha liontong kapa forearms. Ntlha phahameng ka ho fetisisa ya litsoeng tlameha ho tsosoa ka holimo mahetleng ka, matsoho holimo etsa angle le tshekaletseng tsa 30 °. Ntlha e ka holimo ea khatello lebetsoeng le, 'me deltas trapezius mesifa. Thelelo kgutlele ho boemong bo a simolla.

Ho itšehla thajana tsa boitlhakiso.

Bakeng sa pel'a makgobokgobo ea toloki ea. Ntshetsopeleng ya pele ya hlooho ea makgobokgobo ea phetha barbell bencheng mechine lebaka la hlooho, hloa matsoho a otlolohileng le dumbbells pele.

Morao toloki. Morao makgobokgobo sebelitse tsa boitlhakiso hantle hlooho tse kang ho hlapholla ka litekanyo ba tšoarane ka matsoho, e eme letsoapong la; otlolla dumbbells ho tloha boemong bo le tsekamelo ea ka mpeng ea hae ea bencheng.

Dira dithutiso tsa mesifa le deltoid ka koetlisoa le ho ea le literata disebedisweng tse ding, empa ho sebetsa le barbell kapa dumbbells fa liphetho tse ling tse bonahalang.