Sida loo dhiso Delta?

Deltoid dhigi garbaha ballaaran oo jir aragga siin a V-qaab. tababarka DeLTAS si gaar ah muhiim u ah ciyaartoyda la cidhiidhi ah suunka garbaha, sababtoo ah korodhka width garabka ayaa suuragal ah keliya ay sabab u tahay sicir-bararka ee kooxaha muruqa kuwan. Sidaa darteed, dhammaan bilowga ah oo xiiseynaya in su'aasha ah ee sida lisidda ilaa Delta.

Delta ka kooban yahay saddex alwaaxdii saqafka haysay, hore (kalxanta), sare (garabka) iyo gadaal (taki). In la abuuro Murqo a habboonaanta dhan deltoids waa la kulmaan load a buuxa. The mugga iyo width of garbaha waxaa la aasaasay inta kharash ku alwaaxdii saqafka sare si fiican u tababaran. Caadi ahaan, hore ee madaxa ayaa ah kuwa ugu horumarsan, iyo sidoo raran marka performing layliyada ee triceps iyo muruqyada pectoral. delts Dhexe iyo gadaal inta badan ku Hadhi horumarka, sidaas darteed, loo baahan yahay in la xoojiyo tababarka. ciyaartoyda kala duwan ka jawaabaan xidhmo xidhmo isugu kala duwan ee load kala duwan, sidaas darteed barnaamijyada tababarka u baahan in la horumariyo si gaar ah.

Sida loo dhiso Delta? Tareen group muruqa siiyey - habka kuwo ku adag, sida looga baahan yahay in ay si ku filan u isticmaali dhan fiiloyin muruqa. The ciyaartoyda ugu waaweyn ee laylis qalad - waxaa buux dhaafiyey iyo madaxdii dhacsan clavicular ee dhexdhexaad ah iyo gaar ahaan deltoids danbe.

The layliyada aasaasiga ah ee DeLTAS tababarka waxaa ka mid ah macsarada kursiga keydka, iyo ups kala duwan iyo Barxo gacmaha toos ah la dumbbells.

Fuulaa, hubka si toos ah ula dumbbells si ay u horumariyaan kalxanta a Delta. Afgembi gacanta tooska ah ee gacanta ku saamayn dumbbell on alwaaxdii saqafka haysay garabka ah. Afgembi gacmaha toos ah la dumbbells madaxa jiirada tareen jirridda. macsarada kala duwan dumbbell iyo barbell hore ku raran iyo deltoids dhexe. Macsarada, wiishashka iyo taranta ee gacmaha la samayn karaa fadhiya ama taagan.

Sida loo dhiso Delta by korinta iyo taranta ee gacmaha la dumbbells? Waxaa jira dhawr cayn oo dhifasho iyo dilutions gacmahaaga la dumbbells: casriyaynta iyo ilaa dhankeeda, Weeraryahanka, dareenka of madaxa, afgembi ku dhaadhaca.

toosnaada, dumbbells ee hoos iyo wax yar ka qaloocsan ee suxullada, gacmaha, gacmaha u leexatay xagga jidhka. gacmahaaga si aad u heer garabkaaga ama in yar ka sarreysa kicin. Ku noqo booska asalka ah. Hubi in jimicsiga waa in la sameeyaa oo keliya by qaliinka ee Delta.

Si aad u qabtaan Albumka gacanta gacanta, waxaad u baahan tahay in ay kor u istaagaan si toos ah, qaado dumbbell ah, hubka wax yar ka qaloocsan. gacmahooda kor dhinac si heer garabkaaga ama in yar ka sarreysa. Hoose hubka ee ka soo billowday ugu.

jimicsi wax ku ool ah ee alwaaxdii saqafka haysay gadaal - gacmaha afgembi la dumbbells in dhaadhaca. Istaag, jirka janjeera, Weeraryahanka, jilbaha lugaha xodan yihiin garabka-width gooni, dumbbells in gacmaha hoos u soo degay, suxullada wax yar ka qaloocsan. Si tartiib ah hubka ee kor iyo ilaa dhankeeda, isku dayayaan in ay wada xirmaan garbaha.

Sida loo dhiso Delta macsarada isticmaalaya? layliyada waa lagugu samayn karaa dumbbells ama barbell ama taagan fadhiya booska.

ciyaartoyda Popular jimicsi "Bench Arnold" waxaa la sameeyaa iyadoo dumbbells, meel taagan. Istaag, gacmaha la dumbbells gacnta ugu suxullada iyo garbaha kor u burush gudaha. Si tartiib ah u tuuji dumbbells kor, jeestay gacanta dhammaadka dhaqdhaqaaqa Timir ayaa la jeedsadeen. booska Lock, ka dibna gacmaha laabto booska laga bilaabo si ay isu burush ka.

Of layliyada barbell talinayaa "jaraa'id military" iyo keydka sababta oo ah madaxa.

"Saxaafada Military" waxaa loo arkaa inay jimicsi weyn ee horumarka ah ee dhex-xidh garabka iyo sameeyaa inta badan ku fadhiya. Barbell heer garabka in ay sii xajin ballaaran. Kor bar ah oo dhan ka hor, dabadeedna soo noqda in ay markii hore.

Tuuji bar ah sababta oo ah madaxa iyo wuxuu noqon karaa mid taagan ama fadhiya. Qaado meel laga bilaabo, bar garbaha aad madaxaaga ka dambeeya. Kor qolof, ugu badnaan toosinta gacanta. Si tartiib ah hoos u bar ah, suxullada waqti isku mid ah dib u dhigay oo uu.

Waa in aad ogaato in layliyada oo dhan ee Delta waa argagaxa leh, sidaa darteed in ay fulinta waa in si dhow ula socdo, waayo, technology, iyo mararka qaarkood si ay u isticmaalaan qaada suunka.