Ukunciphisa izinto ezandleni crossover: indlela yokusebenza, amathuba kunye iimpazamo ezifanayo

Ityesi - enye yezona ndawo zibalulekileyo omzimba. Isifuba ngokuyintloko ukhusela kubalulekile nezibilini ezifana intliziyo kunye nemiphunga. Yaye nayiphi nenye izihlunu pectoral ezintle - ukuba isiqingatha idabi.

Kakade ke, ukuze kufikelelwe iifomu ezifanelekileyo, kufuneka imithambo emininzi kunye ngokucwangcisiweyo. Ngeyona ndlela inenzuzo enkulu kulo mzekelo, iya kuchitha 90% yoqeqesho multi-injongo abayenza ezimbaxa, ngexesha leyo ebandakanya amaqela amaninzi kwezihlunu. Noko ke, ukuba usukelo lwakho ophambili ekuqiniseni kwezihlunu (kule meko sithetha esihlunwini pectoral), ukuncitshiswa ezingalweni emi crossover efezekile njengoko msebenzi wokugqibela, apho unga sebenzisa i izihlunu ekujoliswe ekumgangatho ophezulu. Ukongeza, lo mshini inokufumaneka phantse naluphi ejimini ukuba umsebenzi lula kakhulu.

ndlela yokusebenza

1. Kuqala kwinto zonke, ilungelo "ukunyenyisa" lo mshini. Wena wenze ukuncitshiswa iingalo kweli crossover ngokusebenzisa iibhloko asentla, ngokulandelelana, beka usiba kwi indawo ephezulu kakhulu kwicala ngalinye.
2. Cwangcisa ubunzima olifunayo (efanayo kwiimeko zombini) kunye simi kanye embindini, siqonde izibambo, kuyo amasundu phantsi.
3. Thatha linyathelo elibheka phambili. Arms waguqa kancinci kwi iingalo, isifuba phambili, khangela ngqo phambili. Oku simi eqala ukulungiselela lo msebenzi.
4. Cycling kuphela kwegxalaba, ngokucotha Ukwehlisa iintende kunye, ukunqumla nabo phambi kwakhe. Xa nqanaba lisezantsi apha esifubeni izihlunu zenza.
5. Kancinci ukubuyela yokuqala.
6. Yenza inani elifunekayo kophindo.

A tips ezimbalwa

Nawuphi na umsebenzi umzimba ufuna uqeqesho lokuqala theoretical component. Ngoko ke ukunciphisa ingozi yokwenzakala futhi uya kuba nako ukufumana iziphumo ezingcono ixesha elincinci. Nantsi into ekufuneka uyazi phambi kokuba uye ngqo ngqalelo isandla crossover:

1. Kulandelwe kuluhlu ubuninzi motion. Le ndlela wenze nkulu Imicu kwezihlunu zadeystvuete. Ngexesha lo msebenzi, kufuneka uzive ingcinezelo amalungu e ekuqaleni intshukumo.
2. Sebenzisa esilula. Musa ukuzama ukukhangela ngathi liqhawe emehlweni abanye. Injongo yale ngcaciso ezandleni crossover kudinisa izihlunu pectoral, okwenzeka kakuhle kunye nabameli 10-15 kunye ubunzima phantsi, kudityaniswe push-ups.
3. Yenza umthambo ngalinye ngokucotha, lindela buciko. Ukususela kulo mzekelo kukho umthwalo kwi joint omnye kuphela, akukho sizathu usebenzisa ukubetha olongezelelweyo. Zama ukuba bazive intshukumo nganye.
4. Tsala amagxa yakho. A impazamo eqhelekileyo. Ukuzisa amagxa phambili, usebenzela izihlunu umva namagxa, kodwa ukonga. Tsala amagxa umva, ingabamba intloko yakho tye, ukuze isebenze esifubeni.
5. Kancinci Goba iingalo zakho. Kwakhona impazamo eqhelekileyo i curl ngokugqithiseleyo. Ewe, ngenxa yokuba ukuncitshiswa iingalo kweli crossover unikwa kakhulu ngakumbi lula, kodwa ukusebenza kwalo yehliswe ngesiqingatha. Kungcono usebenzise ubunzima encinane, kodwa izandla zakho phantse tye.

iimpazamo Common

Mhlawumbi, akukho umthambo neyodwa wonke umntu enze ngokuchanekileyo ngaphandle iimpazamo. Kubaluleke kakhulu ngexesha umthambo ukuze iliso ukuma kunye necebo lokubulawa. Musa ukoyika ukufuna uncedo umqeqeshi besemsebenzini. Ukuba oku akwenzeki, ngoko ke ixesha lokuqala uyakwazi batole ukusebenza ukuzilolonga ikhamera. Ngoko ke uya kukwazi ukuphonononga enengqondo ubuchule babo kunye, xa kukho imfuneko, funa uncedo kubantu abanolwazi.

Eyona mpazamo ziqhelekileyo zezi:

1. Ezingonelanga izihlunu elula. Nangona uninzi ukuzilolonga nguye kuphela iinzame lokuqala ngokucuthwa iingalo kweli crossover eliphezulu kubalulekile nje uvale phambili, uze ubuyele sikhundla iqala. Qiniseka ukuba olule ngokupheleleyo izihlunu esifubeni sakho, oko kuya kukhokelela ekubeni inkanuko olungcono imicu izihlunu kunye, ngokulandelelana, ukukhula esebenzayo.
2. Ukungabikho ezahlukeneyo. Imfihlelo kwiprogram yoqeqesho ogqibeleleyo na utshintsho rhoqo. Ukwenza ukuxubana umzimba phezulu kuphela, wena esichengeni overtrain kuphela inxalenye engentla nencum, ewushiya wonke umzimba omkhulu. Rhoqo ukutshintsha imisebenzi ukukhuthaza uphuhliso kwezihlunu macala onke.
3. imifuniselo uloyiko. Ewe, ukuncitshiswa iingalo kweli crossover ugqibelele ukugqiba uqeqesho, kodwa oku akuthethi ukuba awukwazi azame ukongeza lo msebenzi kuqala. Khumbula, zonke umzimba yahlukile kwaye uziva ngokwahlukileyo ukuze umthwalo. Zama ukuba, mhlawumbi ngenxa uya kuba impumelelo ukudinwa pectoral kwezihlunu phambi kokuba umthwalo omkhulu.

buhle

Pecs kunokuba enkulu, ke ngoko xa ulwazi ezandleni crossover nani izihlunu umzimba kunye namagxa ukuba ukulinganisela kwakhe zadeystvuete. Konke oku kukhokelela osidingayo itshiseke kakuhle.

Kwakhona, njengoko kuchaziwe ngaphambili, esifubeni kuphuhliswa idala imilo ivumelane ne kuchaphazela imbonakalo emagxeni kunye esineendidi.

Apha kukho ithuba utshintsho. Crossover - yinto mshini ubhetyebhetye. Ngentambo kwiindawo ezahlukeneyo (phezulu, ezantsi, phakathi), ufumana ukusebenza izihlunu pectoral kumacala ahlukeneyo, nto leyo ngokungathandabuzekiyo negalelo ekukhuleni ivumelane ngaphezulu nophuhliso nkqubo dystrophy.

izimvo ezimbini supersets

Supersets - ithuba ubuninzi izihlunu umthwalo target. Ukuba ulwazi njngesiqhelo kwi ezandleni crossover azonelanga, ungenza zinokwahluka lo msebenzi, wongezelela:

1. Push-ups. Killer superset, kuba ngaphandle uyeke ukuba enze imithambo ezimbini kwi qela kwezihlunu elifanayo. Kodwa, ukuba uthe wenza 30 push-ups - ingxaki lothotho ngqiqweni, ngoko bayeke ingcamango yale superset. Kuya kuba nzima kakhulu kuwe.
2. Izindlu Ukwanda. Ngexesha ulwazi ngesandla kwi crossover kwakhona isebenza izihlunu amaxolo. Ngoko ke, ngokuhlanganisa ndawonye le mithambo mibini, nina umsebenzi nje kuphela umgangatho ophezulu ngokusebenzisa izihlunu pectoral, kodwa inika umthwalo omkhulu matshini ngaphezu xa le mithambo mibini ngokwahlukeneyo.

Mhlawumbi oku yonke into ofuna ukuyazi malunga umthambo ethile. Gcina iso ubuchule, experiment, kodwa khumbula: into eziphambili - ukhuseleko!