Kodi mphunzitsi wa crossover ndi chiyani komanso momwe angagwiritsire ntchito moyenera?

Crossover ndi simulator yodzipatula yamphamvu ndipo imakupatsani mwayi wophunzitsa minofu ya pachifuwa, lamba wamapewa, kumbuyo ndi kusindikiza, pomwe katunduyo amagawidwa kokha paminofu yofunikira.

Chifukwa cha chitukuko chogwira ntchito cha masewera olimbitsa thupi, zinthu zambiri zosangalatsa zatsopano zawonekera pamsika wazinthu zamasewera. Ndipo otchuka kwambiri mu "banja" la zida zochitira masewera olimbitsa thupi ndi crossovers - multifunctional weight block simulators. Amapangidwa kuti azichita masewera olimbitsa thupi odzipatula ndipo ndi oyenera kugwirira ntchito magulu onse a minofu. Ndipo chifukwa chakuti crossover imakupatsani mwayi wochita masewera olimbitsa thupi nthawi yomweyo, nthawi zambiri imatchedwa masewera olimbitsa thupi.

Mapangidwe a crossover amatengera mafelemu awiri okhala ndi rack olumikizidwa ndi crossbar. Aliyense chimango okonzeka ndi katundu chipika atakhazikika pa zingwe ndi chakudya mbale kulemera. Pogwira ntchito pa simulator, midadada imayendetsa njira zina. Pamenepa, wogwiritsa ntchito amatha kukoka zogwirira ntchito mbali zosiyanasiyana, kugwiritsira ntchito minofu pa ngodya yomwe akufuna. Crossover ndi yapadera chifukwa imakupatsani mwayi wochita zolimbitsa thupi zodzipatula kuti mupumule. Zochita izi sizimakhudza ziwalo zingapo ndi magulu a minofu nthawi imodzi, koma zimakhudza gulu linalake lodzipatula.

Zofunika! Crossover ingagwiritsidwe ntchito pokonzanso anthu ovulala ndi mavuto a minofu ndi mafupa. Onaninso: Kodi kukhala mphamvu zakuthupi?

Ubwino wa ophunzitsa crossover

Zolemera zolemera ndizoyenera amuna ndi akazi ndipo ndizofunika:

  1. Kusavuta kugwira ntchito - mulibe mfundo zovuta mkati mwake, ndipo kulemera kwa ntchito kumayendetsedwa ndi kusuntha lever yomwe imakonza zotchinga.
  2. Kusavuta - Mosiyana ndi zolemetsa zaulere pomwe wonyamula alibe chithandizo chenicheni, maphunziro a crossover amapangitsa kuti zikhale zosavuta kusunga malo oyenera a thupi komanso moyenera.
  3. Kusinthasintha - onse othamanga akatswiri ndi oyamba kumene amatha kuchita nawo.
  4. Kusinthasintha - pa crossover, mutha kuchita masewera olimbitsa thupi ambiri mosiyanasiyana, kotero kulimbitsa thupi sikudzakhala kosangalatsa.
  5. Chitetezo chachikulu - zinthu zonse za simulator zimamangirizidwa bwino, ndipo katundu ali kutali ndi wogwiritsa ntchito.
  6. Multifunctionality - panthawi yophunzitsa, mutha kulimbitsa minofu yam'mbuyo ndi yam'mimba, lamba wamapewa, mikono, m'chiuno, matako, minofu yam'mimba. Panthawi imodzimodziyo, mosasamala kanthu za masewera osankhidwa, ena onse amapopedwa panthawi imodzi ndi minofu yomwe ikukhudzidwa, zomwe zimapangitsa kuti maphunzirowo akhale ovuta.

Maphunziro a Crossover

Aphunzitsi a masewera olimbitsa thupi amalimbikitsa kuchita masewera olimbitsa thupi mwamsanga mutangotentha, chifukwa masewera olimbitsa thupi amafunika mphamvu zambiri kuti azichita. Ponena za malamulo ogwiritsira ntchito simulator, pali angapo a iwo:

  • katunduyo ayenera kusankhidwa malinga ndi chikhalidwe cha thupi ndi maphunziro a wogwiritsa ntchito;
  • panthawi yochita masewera olimbitsa thupi, msana uyenera kukhala wowongoka, ndipo muyenera kusuntha zogwirira ntchito pamene mukutulutsa mpweya;
  • ndi bwino kuphunzitsa minofu ya kumtunda ndi kumunsi kwa thupi osati mkati mwa gawo lomwelo, koma tsiku lililonse - njirayi idzapewa kudzaza thupi.

Upangiri wa mphunzitsi wolimbitsa thupi. Pali njira ziwiri zosinthira kukula kwa maphunziro pa crossover - powonjezera (kuchepetsa) chiwerengero cha kubwerezabwereza kapena kusintha kulemera kwa katundu. Onaninso: Kuphunzira kukokera pamtanda!

Zochita zenizeni pa crossover simulator

Zina mwazochita zoyenera kwambiri zomwe zimachitika pa crossover simulator:

Kwa thupi lapamwamba:

  1. Kuchepetsa manja - kumakupatsani mwayi wokonza minofu ya pectoral ndikupanga mpumulo wokongola. Amachitidwa ndi kumbuyo molunjika ndi manja onse awiri nthawi imodzi, zomwe zimachepetsedwa patsogolo panu kuti zigongono zisakhudze thunthu.
  2. Kusinthasintha ndi kutambasula kwa mikono (ndi njira ina yochitira masewera olimbitsa thupi ndi ma dumbbells kapena barbell) - imaphunzitsa ma biceps ndi triceps. Kuti muphunzitse ma biceps, zogwirira ntchito ziyenera kulumikizidwa ndi chotchinga chotsika, ndipo ma triceps amapangidwa ndi chogwirira chowongoka m'mwamba kapena pansi.
  3. "Lumberjack" ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba. Imachitidwa mbali iliyonse padera, ndipo kukankhira kumachitika ndi manja awiri pa chogwirira chimodzi.

Kwa thupi lakumunsi:

  1. Squats kuchokera kumalo otsika olemera - amapereka katundu wambiri pa minofu ya gluteal popanda zotsatira zoipa pa mawondo. Ndipo minofu ya m'chiuno, msana, ndi abs imapangidwa ngati bonasi.
  2. Kusinthasintha kwa miyendo (kumbuyo ndi kumbali) - kuchitidwa pansi pa katundu ndi mwendo uliwonse, kukulolani kupopera minofu ya gluteal.

Crossover ndiye makina abwino kwambiri ophunzitsira mphamvu. Ndipo pofuna kupewa kuvulala ndi kulemetsa, ndi bwino kuyamba kugwira nawo ntchito motsogoleredwa ndi mphunzitsi. Onaninso: Kodi cross training mu fitness ndi chiyani?

Njira yochitira masewera olimbitsa thupi pa crossover simulator

Crossover ndi makina odzipatula amphamvu ndipo amakulolani kuti muphunzitse minofu ya pachifuwa, lamba la paphewa, kumbuyo ndi kusindikiza, pamene katunduyo amagawidwa paminofu yofunikira. Simulator imakhala ndi mafelemu awiri olemera-block olumikizidwa ndi jumper. Zingwe ndi zogwirira ntchito zimatambasulidwa kuzitsulo zolemera, ndipo mukamagwiritsa ntchito simulator muyenera kukoka zingwe ndi kulemera kofunikira.

Zochita zazikulu zomwe zimachitika mothandizidwa ndi crossover ndikuchepetsa manja. Pochita izi mosiyanasiyana, mutha kutsindika zolemetsa pamagulu osiyanasiyana a minofu ya pectoral. Kulemera kogwira ntchito kulibe kanthu kwenikweni: ndikofunikira kwambiri kumva kutambasuka ndi kupindika kwa minofu ya pectoral. Onaninso: Chifukwa chiyani mukufunikira maphunziro a minofu hypertrophy?

Njira yochitira masewera olimbitsa thupi pama block otsika:

  • ikani kulemera, tengani zogwirizira, imani pakati pa simulator, ndikuyika miyendo yanu pamzere womwewo;
  • kukankhira chifuwa chanu kutsogolo ndi mmwamba, bweretsani mapewa anu kumbuyo.
  • pamene mukukokera mpweya, kwezani manja anu mmwamba ndi kuwabweretsa iwo palimodzi;
  • musamase ma biceps ngati mukufuna kuti katundu akhale pachifuwa;
  • kupuma pang'ono pachimake;
  • pamene mukukoka mpweya, tsitsani manja anu pansi, kusunga kupotoka kwa msana wa thoracic.

Njira yochitira masewera olimbitsa thupi pama block apamwamba:

  • ikani kulemera, tengani zogwirizira, imani pakati pa simulator, ndikuyika miyendo yanu pamzere womwewo;
  • pindani, kusunga msana wanu mowongoka (madigiri 45);
  • pamene mukutulutsa mpweya, bweretsani manja anu pamodzi patsogolo panu, kuyesera kusuntha chifukwa cha ntchito ya minofu ya pachifuwa;
  • pa nsonga ya nsonga, imani pang'ono;
  • tambasulani manja anu kumbali pamene mukutulutsa mpweya.

Palibe masewera olimbitsa thupi aulere omwe angapatse XNUMX% katundu paminofu ya pectoral, mosiyana ndi crossover. Koma samalani: tsatirani njirayo ndikukambirana ndi wophunzitsa ngati mwakonzekera mokwanira kugwiritsa ntchito crossover (makamaka kubweretsa manja anu pazitsulo zotsika). Onaninso: Kodi mungasankhire bwanji mphunzitsi wabwino?

Siyani Mumakonda