Ama-deltoid yiwona alikhohlwa kakhulu lapho siqeda ukuqeqeshwa futhi sisethubeni lokunwebeka. Siyazi kakade ukuthi kubaluleke kangakanani ukuqeqesha izikhathi eziningana ngesonto, kodwa namuhla sizobona ukuthi ukwelula kuthuthukisa kanjani impilo yethu futhi kungaqeda ngisho nezivumelwano ezibuhlungu.
Ukwelula kubaluleke kakhulu, ngoba lapho sidlala imidlalo, umzimba ukhulula i-lactic acid, yingakho imisipha iyancipha futhi sizwa lokho kuqina okubuhlungu. Ngokuzelula kancane nangokuqaphela, sisusa lokho kushwabana, sinikeze ukuguquguquka okujatshulelwa yimisipha. Yingakho kubaluleke kakhulu ukwelula ngemva kokuqeqeshwa.
Kulokhu, ama-protagonists anamuhla angama-deltoids. Eminye imisipha engxenyeni engenhla yamahlombe, futhi lokho sibonga iqiniso lokuthi Bahlukaniswe izigaba ezi-3, siyakwazi ukuhambisa izingalo zethu ngezindlela ezahlukene.
i-anterior deltoid stretch
Sizobona uchungechunge lokuzivocavoca esizokwazi ngakho ukwelula ama-deltoids angaphambili futhi siwakhulule ekucindezelweni ngemuva komzamo womzimba. Masikhumbule ukuthi ziyimisipha etholakala emahlombe, ngakho zihamba usuku lonke nangaphezulu uma siziqeqesha.
bamba izandla ngemuva
Ngeke sikuphike, wumnyakazo esawenza kakhulu sisebancane ukuze sibone ukuthi izingalo zethu zingafinyelela kude kangakanani futhi uma singahlanganisa iminwe yethu ngemuva.
Hhayi-ke, manje, ebudaleni, kuwukuzivocavoca okuphelele ukwelula ama-deltoids.
- Kufanele nje sibuyise izingalo zethu futhi sigone izandla zethu noma sibambane ngezihlakala, noma yikuphi okulula kithi.
- Sigcina ukuma cishe imizuzwana engu-15 bese siyakhulula.
- Izingalo kufanele zibuyele kancane endaweni yazo yokuqala.
nqamula izingalo ngemuva
Kuyafana nalokhu esikuchazile ngaphambilini. Esikhundleni sokuhlanganisa iminwe yethu, esizokwenza ukuphambanisa izingalo zethu, njengokuzenza esifubeni, kodwa kulokhu ngemuva. Kudinga ukushesha okukhulu nokuvumelana nezimo.
- Lapho siwela izingalo zethu kufanele sibambe izindololwane zethu ukuze ukwelula kusebenze.
Qaphela kakhulu, ngoba akusibo bonke abangakwazi ukwenza lo mnyakazo. Kungcono ukukhetha enye i-stretch uma lokhu kunzima kithi noma sizwa ubuhlungu.
elula ingalo
Lo msebenzi uvame ukwenziwa njalo lapho siqaphela ukubaluleka kokuzelula ngemva kokuqeqeshwa. Ngaphezu kwalokho, akumelwe nje sinwebe indawo esetshenziwe, kodwa umzimba wonke.
- Sima emnyango womnyango noma phambi kwekholomu.
- Sibeka izinyawo zethu ekuphakameni kwamahlombe ethu.
- Sibeka intende yesandla esivulekile kancane ngaphansi kokuphakama kwehlombe lethu bese selula ingalo yonke. Sengathi sidlule futhi isandla sihlala sixhumekile.
ixoxo elihlanekezelwe
Ukuma okungenziwa ngezindlela eziningi ezahlukene, futhi lokho kuncike ekuguquguqukeni kwento ngayinye. Sibhekisele endaweni evela esithombeni esidlule. Kukhona ababeka izintende zezandla phansi abanye abazenzi, kukhona nalabo abagoba iqolo futhi kukhona abangakwazi, yilowo nalowo ufinyelela lapho efinyelela khona.
- Sifihla imilenze yethu ngaphansi komzimba wethu futhi sigobe iqolo lethu emuva.
- Ekuqaleni singakwazi ukuxubha kuphela amathiphu eminwe yethu, kodwa lapho sithola ukunwebeka sizokwazi ukubeka izindololwane zethu kumata.
Into ebalulekile lapha ukuzwa ukuthi selula amahlombe nesifuba, ngenkathi sibeka kabusha amanye ama-vertebrae. Ingabe isimo esivame kakhulu ku-yoga nama-pilates.
ibhuloho noma ikhothamo
https://www.youtube.com/watch?v=tG3ruJ-vKf0&ab_channel=PAOLATINA
Njengezingane safundiswa ukwenza ibhuloho, futhi akuthina sonke esazi ukuthi singayenza kanjani manje lapho sesikhulile, ngakho-ke uma sazi ukuthi singakwenza kanjani, singasebenzisa lo msebenzi ukuze selule ama-deltoids angaphambili. Ukuma okudinga amandla ezingalweni nokuzinza okuhle komzimba ngokujwayelekile.
- Sigoba imizimba yethu sisondeza izinyawo nezandla.
- Sibeka izandla zethu ohlangothini ngalunye lwekhanda lethu futhi ngomfutho omncane, selula phezulu.
Ukuze izingalo zelule kahle kulesi simo kanye nama-deltoids, kufanele ubeke izintende zezandla phezulu futhi izandla ngaphandle komzimba. Kunzima futhi akukhululekile, kodwa ngale ndlela sisebenzisa ithuba lokwelula amaqembu amaningi emisipha kanye nomgogodla.
I-Pendulum
Kungase kubonakale kuyinqaba, siyazi, kodwa ochwepheshe batusa futhi lokhu kunyakaza ukwelula ama-deltoids angaphambili, ngisho noma kungabonakali.
Ukwenza lo msebenzi wokwelula, okufanele sikwenze ukuthola indawo ezinzile, eyisicaba enobude obuthile, isibonelo, itafula.
- Sima onqenqemeni bese sisekela ingalo eyodwa, intende yesandla ivuliwe futhi sincikise umzimba kancane phansi.
- Ingalo ehlala ikhululekile, ngaphandle kwetafula, siyishiya ilenga futhi Senza ukunyakaza kwe-pendulum kancane kancane imizuzwana engama-30.
ukunwebeka kwe-deltoid yangemuva
Kuwuchungechunge lokuzivocavoca esizokwazi ngalo ukuqeda lokho kungezwani okunqwabelana kuma-deltoids ngemuva kokuqeqeshwa kanzima.
ingalo phezu kwengalo
Ifanele wonke umuntu, kodwa idinga ukuzijwayeza nendlela ethile, ngaphandle kwalokho sizobe sichitha isikhathi kuphela. Uma singakwazi, kungcono ukukhetha omunye umsebenzi kulokhu kuhlanganiswa futhi uqhubeke nokwelula.
- Sizama ukwakha isikwele phakathi kwesifuba nezingalo zethu.
- Ukwelula kufanele nje sidlule ingalo eyodwa phezu kwenye futhi selula ngosizo lwesandla esibamba indololwane.
I-lateral head lift
Yebo, ngokwelula ikhanda, singakwazi futhi ukwelula ama-deltoids. Lapha kufanele siqaphele kakhulu, njengoba sikhuluma ngentamo futhi iyindawo ebucayi kakhulu. Lokhu kunwebeka kungasikhulula ezivumelwaneni ezingenzeka ezakha entanyeni, ngisho nokufinyelela ku-trapezius noma i-rhomboids.
Ukuze sifinyelele lolu hlelo lokusebenza, sidinga nje:
- Ukuma noma ukuhlala uqonde futhi ngesandla esisodwa phushe ikhanda lethu liye kolunye uhlangothi lwehlombe esilululayo.
- Kufanele sigcine ukuma cishe amasekhondi angu-30 futhi sisize ikhanda libuyele endaweni yalo yasekuqaleni kancane.
yenza imibuthano ngamahlombe
Ilula kakhulu, futhi ivame ukusetshenziswa njengendlela yokufudumala, kodwa siyazi kakade ukuthi singakwazi futhi ukukwenza ngemva kokuqeqeshwa. Kulula kakhulu, futhi wonke umuntu angakwenza, ngisho nezingane kanye nasebekhulile abanezinkinga zokuhamba.
Ukuze senze lokhu kuvivinya umzimba olula kufanele nje sime noma sihlale izingalo zethu zikhululekile futhi phansi.
- Kufanele siphakamise amahlombe ethu, siye phambili, manje siye phansi, bese sibuyela emuva. Lokho kusho ukuthi, yenza iziyingi ngazo ngokwewashi, futhi ngokuphambene.
izingalo ngaphambili
Uma sibona ukuthi lokhu kuyinkimbinkimbi kithi, singakhetha noma yimuphi omunye umsebenzi wokwelula ama-deltoid phakathi kwabo bonke abakulokhu kuhlanganiswa.
- Sihlanganisa iminwe yethu bese sithumela izingalo zethu phambi kwesifuba sethu, njengokungathi sizophusha okuthile, silinde imizuzwana embalwa bese sibuyisela kancane indawo yokuqala.
- Kubalulekile ukuthi izintende zezandla zibheke phambili ukuze ukwelula kwenziwe ngendlela efanele.