Olunye uqeqesho olusisiseko ekufuneka lusetyenziselwe ukuphucula amagxa ethu yile umshicileli wezomkhosi. Zininzi izinto ezahlukeneyo kunye neempazamo xa kufikwa ekwenzeni olu hlobo lomthambo. Sisenzo esisisiseko sokudityaniswa kwamalungu amaninzi esisebenza ikakhulu kwi-anterior kunye ne-medie deltoids. Ukusuka kulo msebenzi, siya kufumana amandla kunye nokuzuza kwehypertrophy kuwo onke amanqanaba.
Kule nqaku siza kukufundisa ngendlela ekufuneka uyenze ngayo imithombo yeendaba emkhosini ngendlela echanekileyo, ukongeza kuzo zonke izibonelelo kunye neempazamo ezenziwayo xa zenziwe.
Uyenza njani imithombo yeendaba yomkhosi
Inkqubo yokwenza lo msebenzi kunokuba nzima ukwenza. Ukuzivocavoca okuninzi okudibeneyo kukusebenza ngaphezulu kwemisipha enye ngexesha. Ke, Zisebenza ngakumbi ukunxiba kunye nokukrazula kwinkqubo yovalo. Ingcebiso edla ngokwenziwa ngabaqeqeshi bobuqu kukuba yenziwe ekuqaleni kwesiqhelo. Kungenxa yokuba, ngokubangela uxinzelelo olukhulu kunye nokudinwa, kungcono ukubabeka kwasekuqaleni ukuze basebenze ngamandla kwaye bangakhathali kakhulu.
Ukwenza ugcino lomkhosi kakuhle, siya kubamba ibar nge ukubambelela ngokukhawuleza. Izandla kufuneka zingaphezulu kancinci kunobubanzi begxalaba. Umqolo kufuneka ubekwe nkqo. Kufuneka sinyamekele lo msebenzi, kuba kuya kufuneka sigobe umqolo wethu ukuxhasa ubunzima bentsimbi. Kubalulekile ukusebenza ngobunzima esinokubusebenzisa. Akukho sizathu sokwenza oku ngaphezulu kobunzima ukuba asinakho ukubuphatha kamva.
Emva kokuba sibeke umqolo wethu ngqo, sithatha ibha ngezandla zethu phezulu kwindawo ephezulu yesifuba. Kulapho siza kuqala khona ukwenza umthambo. Sithatha umoya kwaye siphakamise ibha ngokungathi siyayityhala ngezandla zethu ngelixa iingalo zisolulwa. Ngokucacileyo, yi-deltoid yangaphambili eya kwenza amandla. Nje ukuba sizolule ngokupheleleyo iingalo ngokuthe nkqo, siqala ukuthoba ibar kwindawo yokuqala ngendlela elawulwayo.
Ukuzivocavoca kwenziwa ukuma okanye ukuhlala, nangona kuyacetyiswa ukuba wenze ukuma. Akucetyiswa konke konke ukuyenza kumatshini okanye kwisiphindaphindo. Uluhlu lwesindululo somthambo aluchanekanga, kuba aluqhelekanga kwaye lwonyusa umngcipheko wokonzakala.
Zeziphi izihlunu ezenziwayo
Njengoko besesitshilo ngaphambili, imithombo yeendaba yomkhosi yinto edibeneyo yokudibanisa apho izihlunu ezahlukeneyo zisebenza ngaxeshanye. Zonke izihlunu ezisetyenzisiweyo zezomzimba okanye umzimba ongasentla. I-deltoid yangaphambili yeyona yenza owona msebenzi mkhulu, nangona ezinye izihlunu ezinje nge trapezius kunye ne-serratus enkulu nazo zithatha inxaxheba. Ikwafuna umsebenzi kwi-triceps brachii kunye ne-clavicular bundle ye-pectoralis enkulu.
Ezi zihlunu zisebenza ngalo lonke ixesha sisenza lo msebenzi. Ke ngoko, ukonakala kunye neinyembezi esizibangela ngexesha lokuzilolonga kukhulu. Ukuba injongo yethu bubuhle kwaye sifuna ukubeka ugxininiso olukhulu kwi-deltoid yangaphandle kunye nenxalenye ephezulu ye-pectoralis, sinokuzisa iingqiniba phambili kwaye sisebenzise uhlobo oluthile lokubambelela. Kwelinye icala, Ukuba sifuna ukongeza umsebenzi omncinci kumbindi nangaphandle kwe-deltoids, kuyakufuneka sohlule iingqiniba kancinci ngakumbi kwaye sisebenzise ukubamba okubanzi.
Iimpazamo eziphambili
Xa sisenza imithombo yeendaba emkhosini, zininzi iimpazamo esizenzayo ezinokusenzakalisa. Into yokuqala ayizukuxhamla kuzo zonke izibonelelo ezinazo kumaphephandaba ukuba asikwenzi ngokuchanekileyo. Okwesibini, kuya kufuneka ucinge ukuba, ukuba nje umthambo awenziwanga ngokuchanekileyo, sijamelana nomngcipheko wokonyuka kokulimala.
Enye yezona mpazamo zixhaphakileyo kukuhlanganisa zombini intloko kunye nesiqu. Ukuba sisebenzisa indawo engalunganga, asizukuwuthanda umthambo. Ngalo lonke ixesha jonga ngqo phambili kwaye ugcine intloko nentamo ime nkqo. Umva kufuneka ubekwe nkqo kwaye akufuneki ujike nangayiphi na indlela. Ngokuchasene noko. Ngexesha lokuzilolonga, sigcina umqolo wethu uthe tye kangangoko ukuze ungenzi overexertion ekhokelela ekonzakaleni.
Ukujika umva kukwafana nokungabinakho ukuguquguquka okuhle kwimisipha. Le yindlela umzimba ozama ngayo ukubuyekeza ukungabikho kokuguquguquka kunye nokujika komva.
Enye impazamo eqhelekileyo ebantwini abaya ejimini kwaye benze umsebenzi wamandla Kukusebenzisa ubunzima obuphezulu kakhulu. Kuya kufuneka sifunde ukushiya i-ego ipakishwe ejimini. Akuncedi nto ukuthatha ubunzima obunzima ukuba kusenza singakwazi ukulawula ubuchule kulo msebenzi. Ukuba umthwalo uphezulu kakhulu, siya kwandisa iingalo zethu ngokunyanzelwa, siyaphambuka kwindlela, asiyi kuba nakho ukukhubaza umzimba kakuhle kwaye siya kuwushukumisa ngelixa sisenza umthambo kwaye, okubi kakhulu, sinokuzenzakalisa ngakumbi ngokulula.
Ukungaphumli ibha kwisifuba esingaphezulu yenye impazamo eqhelekileyo xa usenza amaphephandaba. Sikwanokutshixa iingqiniba xa sinyuka ngebha ngokupheleleyo, sibangela uxinzelelo ngakumbi ezingalweni.
Ubunzima kwindawo yokwenza umthambo
Eyona nto itsala umdla wabantu abaya ejimini iphakamisa ubunzima obungaphezulu kunokuba benako. Ngokuqinisekileyo ubabonile kaliwaka abo bacela uncedo lokuphakamisa ibha. Ngaphezulu kwako konke, kuthotho lokugqibela nokuphindaphinda yeyona nto bafuna uncedo kakhulu. Oku akunamsebenzi kuba ngobunzima obukhulu siyalibala ukwenza ubuchule kakuhle. Ukongeza, kunokwenzeka ukuba sifikelele ekusileleni kwezihlunu rhoqo, kubangele umonakalo omkhulu kunye neendleko zokulungisa.
Umzimba wethu unemida kwaye kufuneka siwuhloniphe. Ihypertrophy elungileyo inokufunyanwa ngaphandle kokuphakamisa ubunzima obukhulu kakhulu. Olona khetho lufanelekileyo kukukhetha ubunzima onokuthi usebenze kubo ukuphindaphinda okusekwe kwinkqubo yakho ngaphandle kokufikelela ekusileleni kwemisipha.
Ndiyathemba ukuba ngezi ngcebiso ungafunda ukwenza umatshini wokushicilela emkhosini kakuhle.