Uyini umqeqeshi we-crossover nokuthi ungayisebenzisa kanjani ngendlela efanele?

I-crossover iyisifanisi esihlukanisa amandla futhi ikuvumela ukuthi uqeqeshe imisipha yesifuba, ibhande lehlombe, emuva bese ucindezela, kuyilapho umthwalo usatshalaliswa kuphela emisipha eqondiwe edingekayo.

Ngenxa yentuthuko esebenzayo yemboni yokuqina, kuvele imikhiqizo eminingi emisha ethokozisayo emakethe yezimpahla zezemidlalo. Futhi ethandwa kakhulu "emndenini" wemishini yokuzivocavoca ama-crossovers - ama-simulators ama-multifunctional weight-block. Zenzelwe ukwenza izivivinyo zokuzihlukanisa futhi zilungele ukusebenza wonke amaqembu emisipha. Futhi ngenxa yokuthi i-crossover ikuvumela ukuba wenze ukuqeqeshwa kwamandla okuyinkimbinkimbi ngaso leso sikhathi, ngokuvamile kubizwa ngokuthi i-gym ejimini.

Umklamo we-crossover usekelwe kumafreyimu amabili afakwe ama-rack axhunywe nge-crossbar. Uhlaka ngalunye lufakwe ibhulokhi yokulayisha egxilwe ezintanjeni ezinomthamo wamapuleti esisindo. Ngesikhathi somsebenzi kusifanisi, amabhulokhi okudonsa ahamba emigwaqweni ethile. Kulokhu, umsebenzisi angakwazi ukudonsa izibambo ngezindlela ezahlukene, asebenze imisipha nge-engeli oyifunayo. I-crossover ihlukile ngoba ikuvumela ukuthi wenze izivivinyo zokuzihlukanisa ezihloselwe ukukhululeka. Lezi zivivinyo azihlanganisi amalunga amaningana namaqembu emisipha ngesikhathi esisodwa, kodwa zithinta iqembu elithile ngokuhlukana.

Okubalulekile! I-Crossover ingasetshenziselwa ukuvuselelwa kwabantu abalimele kanye nezinkinga zesistimu ye-musculoskeletal. Bona futhi: Indlela yokuthuthukisa amandla omzimba?

Izinzuzo zabaqeqeshi be-crossover

Amamodeli we-weight block afanele amadoda nabesifazane futhi abaluleke kakhulu:

  1. Ukusebenza kalula - awekho amafindo ayinkimbinkimbi kuwo, futhi isisindo esisebenzayo silawulwa ngokuhambisa i-lever elungisa amabhlogo wokudonsa.
  2. Ukunethezeka - Ngokungafani nezisindo zamahhala lapho umphakamisi engenakho ukwesekwa kwangempela, ukuqeqeshwa kwe-crossover kwenza kube lula ukugcina indawo efanele yomzimba nokulinganisela.
  3. I-Versatility - bobabili abasubathi abangochwepheshe nabaqalayo bangazijwayeza kubo.
  4. Ukuhlukahluka - ku-crossover, ungenza izivivinyo eziningi ngokuhlukahluka okuhlukahlukene, ngakho-ke ukuzivocavoca ngeke kube okumnandi.
  5. Ukuphepha okuphezulu - zonke izakhi ze-simulator ziboshwe ngokuphephile, futhi imithwalo ikude nomsebenzisi.
  6. I-Multifunctionality - ngesikhathi sokuqeqeshwa, ungakwazi ukusebenzela imisipha ye-dorsal ne-pectoral, ibhande lehlombe, izingalo, izinqe, izinqe, imisipha yesisu. Ngesikhathi esifanayo, kungakhathaliseki ukuthi yikuphi ukuzivocavoca okukhethiwe, okusele kuphonswa kanyekanye nemisipha ehlosiwe, okwenza ukuqeqeshwa kube nzima.

Imithetho yokuqeqeshwa kwe-Crossover

Abafundisi be-Gym batusa ukwenza i-crossover Workout ngokushesha ngemva kokufudumala, njengoba ukuzivocavoca kwamandla kudinga amandla amaningi ukuze kwenziwe. Ngokuqondene nemithetho yokusebenza ku-simulator, kuneziningana zazo:

  • umthwalo kufanele ukhethwe kuye ngesimo somzimba nokuqeqeshwa komsebenzisi;
  • ngesikhathi sokuzivocavoca, umhlane kufanele uqonde, futhi udinga ukuhambisa izibambo ngenkathi wenza i-traction ngenkathi uphefumula;
  • kungcono ukuqeqesha imisipha yomzimba ongaphezulu nophansi hhayi ngaphakathi kweseshini efanayo, kodwa zonke ezinye izinsuku - le ndlela izogwema ukulayisha umzimba ngokweqile.

Iseluleko somqeqeshi wokufaneleka. Kunezindlela ezimbili zokushintsha ukuqina kokuqeqeshwa ku-crossover - ngokwandisa (ukunciphisa) inani lokuphindaphinda noma ngokulungisa isisindo somthwalo. Bona futhi: Ukufunda ukudonsa phezu kwe-crossbar!

Ukuzivocavoca kwangempela kusifanisi se-crossover

Phakathi kokuzivocavoca okufanele kakhulu okwenziwe ku-crossover simulator:

Okomzimba ophezulu:

  1. Ukunciphisa izandla - kukuvumela ukuthi usebenze imisipha ye-pectoral futhi wenze ukukhululeka okuhle. Yenziwa nge-back eqondile ngezandla zombili ngesikhathi esisodwa, ezincishiswa phambi kwakho ukuze izindololwane zingathinti i-torso.
  2. Ukuguquguquka nokunwetshwa kwezingalo (kungenye indlela yokuzivocavoca ngama-dumbbell noma i-barbell) - iqeqesha ama-biceps nama-triceps. Ukuze uqeqeshe ama-biceps, izibambo kufanele zixhunywe ku-block traction block, futhi i-triceps isetshenziswe ngesibambo esiqondile ekunyakazeni phezulu noma phansi.
  3. "I-Lumberjack" iyindlela yokuzivocavoca ephumelelayo yokuqinisa imisipha yesisu. Kwenziwa ohlangothini ngalunye ngokwehlukana, futhi ukusunduza kwenziwa ngezandla ezimbili ngesibambo esisodwa.

Ngomzimba ongezansi:

  1. Ama-squats avela ku-block yesisindo esiphansi - anikeze umthwalo omkhulu emisipha ye-gluteal ngaphandle komthelela omubi emadolweni. Futhi imisipha yama-hips, i-back, ne-abs yenziwa njengebhonasi.
  2. Ukuguqulwa komlenze (emuva nangaseceleni) - kwenziwa ngaphansi komthwalo ngomlenze ngamunye ngokushintshana, kukuvumela ukuba upompe imisipha ye-gluteal.

I-Crossover iwumshini ophelele wokuqeqeshwa kwamandla wonke-in-one. Futhi ukuze ugweme ukulimala nokulayisha ngokweqile, kungcono ukuqala ukusebenza nayo ngaphansi kokuqondiswa komfundisi. Bona futhi: Kuyini ukuqeqeshwa okuphambanayo kokufaneleka?

Isu lokwenza izivivinyo kusifanisi se-crossover

I-crossover ingumshini wokuhlukanisa amandla futhi ikuvumela ukuthi uqeqeshe imisipha yesifuba, ibhande lehlombe, emuva bese ucindezela, kuyilapho umthwalo usatshalaliswa kuphela emisipha eqondiwe edingekayo. Isifanisi siqukethe amafreyimu we-weight-block amabili axhunywe i-jumper. Amakhebula nezibambo zelulelwe emabhuloki esisindo, futhi uma usebenzisa i-simulator kufanele udonse izintambo ngesisindo esidingekayo.

Ukuzivocavoca okuyinhloko okwenziwa ngosizo lwe-crossover ukunciphisa izandla. Ukwenza ngokuhlukahluka okuhlukile, ungagcizelela umthwalo ezingxenyeni ezihlukene zemisipha ye-pectoral. Isisindo esisebenzayo asinandaba ngempela: kubaluleke kakhulu ukuzwa ukwelula nokufinyela kwemisipha ye-pectoral. Bona futhi: Kungani udinga ukuqeqeshwa kwe-muscle hypertrophy?

Isu lokwenza izivivinyo kumabhulokhi aphansi:

  • setha isisindo, thatha izibambo, ume phakathi nendawo ye-simulator, ubeke imilenze yakho emgqeni ofanayo;
  • phushela isifuba sakho phambili naphezulu, buyisela amahlombe akho.
  • ngenkathi uhogela, phakamisa izandla zakho futhi uzihlanganise;
  • ungacindezeli ama-biceps uma ufuna umthwalo ube esifubeni kuphela;
  • thatha ikhefu elifushane endaweni ephakeme kakhulu;
  • njengoba uphefumula, yehlisa izingalo zakho phansi, ugcine ukuphambuka emgodleni we-thoracic.

Isu lokwenza izivivinyo kumabhulokhi angaphezulu:

  • setha isisindo, thatha izibambo, ume phakathi nendawo ye-simulator, ubeke imilenze yakho emgqeni ofanayo;
  • goba, ugcine umhlane wakho uqondile (i-angle engama-degree angama-45);
  • njengoba ukhipha umoya, hlanganisa izandla zakho phambi kwakho, uzama ukunyakaza ngenxa yomsebenzi wemisipha yesifuba;
  • endaweni yokuncibilika okukhulu, yima kancane;
  • welula izingalo zakho emaceleni njengoba ukhipha umoya.

Akukho ukuvivinya umzimba kwamahhala okuzonikeza umthwalo ongu-XNUMX% emisipha ye-pectoral, ngokungafani ne-crossover. Kodwa qaphela: landela inqubo futhi uthintane nomqeqeshi uma uzilungiselele ngokwanele ukusebenzisa i-crossover (ikakhulukazi ukuletha izandla zakho emabhuloki aphansi). Bona futhi: Ungamkhetha kanjani umqeqeshi womuntu ofanele?

shiya impendulo