Iideltoids zezona zilityelweyo xa sigqiba uqeqesho kwaye sikwithuba lokuzolula. Sele sisazi ukuba kubaluleke kangakanani ukuqeqesha amaxesha amaninzi ngeveki, kodwa namhlanje siza kubona indlela ukolula kuphucula impilo yethu kwaye kunokukhupha iikhontrakthi ezibuhlungu.
Ukolula kubaluleke kakhulu, kuba xa sidlala imidlalo, umzimba ukhulula i-lactic acid, kwaye yingakho izihlunu ziyancipha kwaye siziva ezo ntlungu zibuhlungu. Ngokuzolula ngokucothayo nangokuqonda, siyayiphelisa loo nto ishwabanayo, inika ukuguquguquka okuyonwabela imisipha. Yiyo loo nto kubaluleke kakhulu ukolula emva koqeqesho.
Kule meko, iiprotagonists zanamhlanje ziyi-deltoids. Ezinye izihlunu ezikwindawo ephezulu emagxeni, kwaye oko kubulela kwinto yokuba Zahlulwe zibe ngamacandelo ama-3, siyakwazi ukuhambisa iingalo zethu kumacala ahlukeneyo.
i-deltoid yangaphambili
Siza kubona uluhlu lweendlela zokuzivocavoca apho siya kukwazi ukunweba i-deltoids yangaphambili kwaye siyikhulule kuxinzelelo emva komgudu womzimba. Masikhumbule ukuba zizihlunu ezifumaneka emagxeni, ngoko zihamba imini yonke nangaphezulu xa siziqeqesha.
hug izandla ngasemva
Asinakukhanyela, yintshukumo esayenzayo kakhulu sisebancinci ukubona ukuba iingalo zethu zinokufikelela kude kangakanani kwaye ukuba sinokudibanisa iminwe yethu emva kwethu.
Ewe, ngoku, ebudaleni, ngumsebenzi ogqibeleleyo yolula i-deltoids.
- Kufuneka nje sibuyise iingalo zethu kwaye siwole izandla zethu okanye sibambene ngamanqina, nokuba yeyiphi elula kuthi.
- Sigcina i-posture malunga nemizuzwana ye-15 kwaye sikhulule.
- Iingalo kufuneka zibuyele kancinci kwindawo yazo.
nqumla iingalo ngasemva
Iyafana naleyo besiyichazile ngaphambili. Endaweni yokudibanisa iminwe yethu, into esiza kuyenza kukunqumla iingalo zethu, njengokuba sizenza ngaphaya kwesifuba, kodwa ngoku emva komqolo. Ifuna ubuchule obuninzi kunye nokuguquguquka.
- Xa siwela iingalo zethu kufuneka sibambe iingqiniba zethu ukuze ukolula kusebenze.
Lumka kakhulu, kuba asingabo bonke abanokwenza le ntshukumo. Kungcono ukhethe enye yolula ukuba oku kunzima kuthi okanye siva intlungu.
esolula ingalo
Lo msebenzi ukholisa ukwenziwa rhoqo xa siqaphela ukubaluleka kokuzolula emva koqeqesho. Ngaphezu koko, akufuneki solule indawo esetyenziweyo kuphela, kodwa umzimba wonke.
- Simisa ekungeneni komnyango okanye phambi kwekholomu.
- Sibeka iinyawo zethu ekuphakameni kwamagxa ethu.
- Sibeka intende yesandla esivulekileyo kancinci ngaphantsi kokuphakama kwegxalaba kwaye solule ingalo yonke. Ngokungathi sidlule kwaye isandla sihlala sibambekile.
isele elijikayo
Ukuma okunokwenziwa ngeendlela ezininzi ezahlukeneyo, kwaye oko kuxhomekeke ekuguquguqukeni komntu ngamnye. Sibhekisa kwindawo ebonakala kumfanekiso wangaphambili. Kukho abo babeka iintende zabo phantsi emhlabeni kwaye abanye abazenzi, kukwakho abawugoba ngakumbi umqolo wabo kwaye kukho abangakwaziyo, ngamnye ufikelela kangangoko anako.
- Sifihla imilenze yethu phantsi kwemizimba yethu kwaye sigobe umqolo wethu ngasemva.
- Ekuqaleni sinokuxubha kuphela umphezulu ngeengcebiso zeminwe yethu, kodwa xa sifumana u-elasticity siya kukwazi ukubeka iingqiniba zethu kwi-mat.
Into ebalulekileyo apha kukuvakalelwa kukuba sisolula amahlombe kunye nesifuba, ngelixa sibeka enye i-vertebrae. Ngaba Ukuma okuqhelekileyo kwi-yoga kunye neepilates.
ibhulorho okanye i-arch
https://www.youtube.com/watch?v=tG3ruJ-vKf0&ab_channel=PAOLATINA
Njengabantwana safundiswa ukwenza ibhulorho, kwaye ayithi sonke siyazi indlela yokwenza ngoku ebudaleni, ngoko ukuba siyayazi indlela yokwenza, sinokusebenzisa lo msebenzi ukuze solule i-deltoids yangaphambili. I-posture efuna amandla kwiingalo kunye nokuzinza okulungileyo komzimba ngokubanzi.
- Sigoba umzimba wethu sisondeza iinyawo nezandla.
- Sibeka izandla zethu kwicala ngalinye lentloko yethu kunye nomfutho omncinci, solula.
Ukuze iingalo zolule ngokufanelekileyo kule ndawo kunye ne-deltoids ngokunjalo, kufuneka ubeke iintende zezandla phezulu kunye izandla ngaphandle komzimba. Kunzima kwaye akukhululeki, kodwa ngale ndlela sithatha ithuba layo ukolula amaqela angaphezulu kwezihlunu kunye nomqolo.
IPendulum
Kungabonakala kungaqhelekanga, siyazi, kodwa iingcali zikwacebisa le ntshukumo ukuba yolule i-deltoids yangaphambili, nokuba ayibonakali ngathi.
Ukwenza lo msebenzi wokwelula, into ekufuneka siyenze kukufumana indawo ezinzileyo, ethe tyaba enobude obuthile, umzekelo, itafile.
- Sima emphethweni kwaye sixhasa ingalo enye, intende ivulekile kwaye sincike ngomzimba kancinci.
- Ingalo ehlala ikhululekile, ngaphandle kwetafile, siyishiya ijinga kwaye Senza intshukumo yependulum kancinane imizuzwana engama-30.
ngasemva deltoid ukolula
Luluhlu lweendlela zokuzilolonga apho siya kukwazi ukulahla loo ntlupheko eqokelela kwi-deltoids emva koqeqesho olunzima.
ingalo phezu kwengalo
Ilungele wonke umntu, kodwa idinga ukuziqhelanisa kunye nobuchule, kungenjalo siya kuchitha ixesha kuphela. Ukuba asikwazi, kungcono ukhethe omnye umthambo kolu qulunqo kwaye uqhubeke nokolula.
- Sizama ukwenza isikwere phakathi kwesifuba kunye neengalo zethu.
- Ukolula kufuneka nje sidlule ingalo enye phezu kwenye kwaye solula ngoncedo lwesandla sibambe ingqiniba.
Ukunyuswa kwentloko ecaleni
Ewe, ngokunweba intloko, sinokwelula i-deltoids. Apha kufuneka silumke kakhulu, kuba sithetha ngentamo kwaye yindawo ebuthathaka kakhulu. Olu luhlu lunokusikhulula kwiikhontrakthi ezinokuthi zenze entanyeni, zize zifikelele kwi-trapezius okanye i-rhomboids.
Ukwenza olu luhlu kufuneka nje:
- Ukuma okanye ukuhlala nkqo nangesandla esinye tyhala intloko yethu iye kwelinye icala legxalaba esizolulayo.
- Kufuneka sigcine ukuma malunga nemizuzwana engama-30 kwaye sincede intloko ukuba ibuyele kwindawo yayo yangaphambili ngokukhawuleza.
yenza izangqa ngamagxa
Ilula kakhulu, kwaye ngokuqhelekileyo isetyenziselwa ukulula ukufudumala, kodwa sele sisazi ukuba sinokukwenza emva koqeqesho. Kulula kakhulu, kwaye wonke umntu unokuyenza, nabantwana kunye nabantu abadala abaneengxaki zokuhamba.
Ukwenza lo mthambo ulula kufuneka sime okanye sihlale iingalo zethu zikhululekile kwaye phantsi.
- Kufuneka siphakamise amagxa ethu, siye phambili, ngoku phantsi, kwaye emva koko. Koko kukuthi, yenza izangqa kunye nabo ngokwewotshi, kwaye ngokuphambanayo.
iingalo ngaphambili
Ukuba sibona ukuba oku kunzima kuthi, singakhetha nawuphi na omnye umthambo wokolula i-deltoids phakathi kwabo bonke abakule ndibano.
- Sidibanisa iminwe yethu kwaye sithumela iingalo zethu phambi kwesifuba, njengokungathi siza kutyhala into ethile, silinde imizuzwana embalwa kwaye sibuyisele ngokukhawuleza indawo yokuqala.
- Kubalulekile ukuba iintende zezandla zijonge phambili ukuze ukolula kwenziwe ngokuchanekileyo.