Xa sisenza inkqubo yokufumana ubunzima bemisipha, umsebenzi wamagxa yinxalenye ebalulekileyo ekufuneka siyithathele ingqalelo. Kwimithambo emininzi yokutyhala i-deltoid iyabandakanyeka nakwezinye iindlela zokuzilolonga. Kukho umthambo oqhelekileyo oqwalaselweyo kwiziseko ezaziwa ngegama lika Uxinzelelo lwamagxa. Igama elisemthethweni lishicilelo lomkhosi, nangona linenani elikhulu lokwahluka kwaye linokwenziwa ngeendlela ezahlukeneyo.
Kule nqaku, siza kukuxelela yonke into oyifunayo malunga nokushicilelwa kwamagxa kunye nendlela yokwenza ngokuchanekileyo.
Intsalela yeekhalori
Njengoko ndihlala ndikhankanya kuwo onke amanqaku ahambelana nokufumana ubunzima bemisipha, into yokuqala ekufuneka siyithathele ingqalelo kukulingana kwamandla ethu ekutyeni. Umzimba wethu uyakuqonda ukukhuthaza kwaye ukuveliswa kobunzima bemisipha entsha ngamandla abiza kakhulu emzimbeni. Ke ngoko, asizukuvelisa ubunzima bemisipha entsha ukuba asinayo intsalela yamandla ixesha elide. Ukufezekisa intsalela yamandla kufuneka sitye iikhalori ezininzi kubomi bethu bemihla ngemihla kunokuba besitya.
Ukufumana ikhalori ngaphezulu kokutya yaziwa ngegama le-caloric surplus. Iimfuno zethu zamandla kulondolozo lobunzima zahlulwe kwinkcitho yethu yemetabolic metabolism esiyichithe ukongeza kwimithambo yomzimba engahambelani nomsebenzi. Kule nto kufuneka songeze umsebenzi womzimba esiwenzayo ngexesha loqeqesho lobunzima kwaye ukuba senza i-cardio. Inani elipheleleyo leekhalori esizifumanayo kukuthatha ekufuneka sikudle ukugcina ubunzima bomzimba. Ukuba sifuna ukufumana ubunzima bemisipha Kufuneka sonyuse i-cal nge-300-500 kcal, kuxhomekeke kwinjongo zethu nakwinqanaba lethu.
Abaqalayo kwiGym banokunyusa uluhlu lweekhalori ngokuthe kratya kuba banenzuzo engaphezulu. Kwelinye icala, njengoko sisiya sisiba phambili ngakumbi kwaye siyingcali kwindawo yokuzivocavoca, kufuneka sikhathalele ngakumbi le ntsalela yamandla. Ngamafutshane, intsalela yekhalori iyafuneka ukuze ikwazi ukukhulisa i-pectoral yethu. Ayinamsebenzi ukuba mingaphi imithambo esiyenzayo, loo nto Ukuba asikho kwintsalela yekhalori, asizukuvelisa ubunzima bemisipha.
Uqeqesho lwamahlombe
Into yokuqala abantu abayifunayo kukonyusa ubungakanani bamagxa abo kuba ngobuhle ikunika imvakalelo yokuba mkhulu. Abo bafuna ukwenza uxinzelelo lwamagxa kufuneka bazi ukuba zininzi iindlela zokwenza kwaye nganye yokwahluka iya kubeka ugxininiso olwahlukileyo kweli qela lemisipha. I-deltoid liqela lezihlunu elahlulwe laba ziintloko okanye izahlulo. Kwelinye icala sine-deltoid yangaphandle ebandakanyeka ngakumbi ekuzilolongeni umthambo. Emva koko sine-deltoid yangasemva ebandakanyekayo ekutsaleni umthambo. Okokugqibela, sine-medio deltoid ekufuneka isetyenzwe ngendlela ethile kuba akukho msebenzi uwenza uhlalutyo.
Enye yezona ndlela zisebenzayo zokuzilolonga ezikhoyo xa kufikwa ekufezekiseni izihlunu ezomeleleyo zamagxa. Umatshini wokushicilela kwamagxa ubandakanya yonke imisipha njengoko umthwalo uphakanyiswa ujonge ecaleni, ukoyisa kungekuphela nje ukuxhathisa kobunzima kodwa kunye namandla omxhuzulane.
Makhe sibone ukuba zeziphi izinto ezahlukeneyo ezishicilelweyo zamagxa.
Cinezela amahlombe okwahlukileyo
Ukushicilelwa kwamagxa emveli
Le yeyona nto ixhaphakileyo kwaye phantse wonke umntu uya kuyenza ebhentshini ye-dumbbell. Isibini see-dumbbells siyafuneka ukubekwa kwicala ngalinye kwaye ubambelele ngokuzibamba. Iphakama emacaleni ukuqala ukuphakama kwamagxa ukudibana neengqiniba zolulwe ngokupheleleyo. Isigaba se-eccentric somsebenzi kufuneka silawulwe ukuze singonakalisi igxalaba. Kuqhelekile ukubona abantu abaninzi bephethe ubunzima obukhulu kolu hlobo lokuzilolonga.
Kukho izinto ezithile kuxinzelelo lwamagxalaba emveli anje ngomatshini wokushicilela kaArnold apho kwenziwa khona ukujija ukuze kubandakanye amalungu amaninzi egxalabeni kwaye kuchaphazele nelungu lomzimba ngakumbi.
Imithombo yeendaba yomkhosi
Ikwabizwa ngokuba yi-barbell egxeni. Inokwenziwa kokubini kwisisindo sasimahla nakwisiphindaphindo. Kule hlobo lokuzilolonga, intshukumo ikhokelwa yibha kwaye inokwenziwa ngaphambili nangasemva kwentamo. Le fomu yokugqibela ayikhuthazwa kwaphela kuba iyingozi ngakumbi kwaye akukho mahluko ubonakalayo phakathi kokuzuza kubunzima bemisipha ngandlela thile. Ukunyanga indawo esecaleni kwe-deltoid kuhlala kusithiwa ukuba umatshini wokushicilela wenziwa emva kwentamo, kodwa ayisiyonto ilungileyo. Umngcipheko wokulimala uphezulu kakhulu kwaye ukukhuthazwa kwale nxalenye ye-medie deltoid ayisiyiyo ephezulu. Ukwenza usebenze ngokwenyani lo mmandla wamagxa kulunge kakhulu ukuba usebenze ngokunyusa i-dumbbell lateral.
Uncedo lokwenza lo msebenzi kunye nobunzima basimahla ngokubhekisele kwinto ephindaphindayo kukuba kubalulekile ukuba nolawulo olukhulu emzimbeni wethu. Ngale ndlela, ukuzinzisa izihlunu ezinjenge-gluteal kunye nomxholo ziyasebenza.
Ukucofa kwamagxa kwipulley kunye nomatshini
Enye indlela yokwenza ucinezelo lwamagxalaba kukwipulleys okanye kumatshini. Ngokwesiqhelo, olu hlobo lokuzilolonga lwenziwa koomatshini abalungiselelwe oko kuba kufuneka sihlale phantsi kwaye sibambe ipulley ephakanyiswe kubude begxalaba ukuze siqale umthambo. Uncedo lwe-pulley kukuba inika uxinzelelo loomatshini ngokuqhubekayo kuwo onke amalungu endlela. Ukusuka apha sonyusa umthwalo ngokusebenzisa iipleyi kude kube iingqiniba zoluleke ngokupheleleyo. Ndiyabulela koku, siqeqesha igxalaba kwaye liyakusinceda nasekuzinziseni ngcono amalungu ahlukeneyo omzimba kwaye sichaphazele indawo esebenza ngokufanelekileyo.
Ukwenza umatshini wamagxa kukucinezela yeyona ndlela ilula yokwenza. Intshukumo ihlulwe ngokupheleleyo ngumatshini kwaye yeyona isikhokelayo ngalo lonke ixesha. Uninzi lwabantu luthanda olu hlobo lokuzilolonga kuba ukubuyela umva ngokungaqhelekanga kunokuhanjiswa kukuphakama apho sinokuphakamisa khona iiplleys. Ngale ndlela, kunokwenzeka ukuba usebenze amandla ahlukeneyo omthambo kunye nommandla esiya kuthi sichaphazele ngawo onke amaxesha.
Eyona nto ibaluleke kakhulu ukufumana amagxa alungileyo Kukutshintsha ezinye iintlobo zokuzilolonga phakathi kweendlela ukubeka ugxininiso ngakumbi kuwo onke amacandelo e-deltoid.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokushicilelwa kwamagxa kunye neempawu zayo.