Mukati
Iyo crossover isimba rekuparadzanisa simulator uye inobvumidza iwe kudzidzisa mhasuru dzechipfuva, bhanhire repafudzi, kumashure uye kudzvanya, nepo mutoro uchigoverwa chete pane inodiwa inotangwa tsandanyama.
Nekuda kwekusimudzira kuri kuita indasitiri yekusimbisa muviri, zvigadzirwa zvitsva zvakawanda zvinonakidza zvakaonekwa pamusika wezvinhu zvemitambo. Uye iyo inonyanya kufarirwa mu "mhuri" yemidziyo yejimu ndeye crossovers - multifunctional weight-block simulators. Iwo akagadzirirwa kuita maekisesaizi ekuzvipatsanura uye akakodzera kushandira mapoka ese emhasuru. Uye nekuda kwekuti crossover inokubvumira kuti uite kudzidzira simba rakaoma panzvimbo iyo, inowanzonzi gym mujimu.
Iyo crossover dhizaini yakavakirwa pamafuremu maviri akaiswa rack akabatanidzwa necrossbar. Imwe neimwe furemu yakashongedzerwa ine bhuroka yekutakura yakagadzikwa patambo nekupa kwehuremu mahwendefa. Panguva yebasa pane simulator, zvidhinha zvekudhonza zvinofamba zvichitevedza mamwe matrajectories. Muchiitiko ichi, mushandisi anogona kudhonza zvibato nenzira dzakasiyana, achigadzira tsandanyama pakona yaunoda. Iyo crossover yakasarudzika nekuti inokutendera iwe kuita maekisesaizi ega anonangana nekuzorora. Aya maekisesaizi haavhare majoini akati wandei nemapoka emhasuru kamwechete, asi anokanganisa rimwe boka riri roga.
Zvakakosha! Crossover inogona kushandiswa kugadzirisa vanhu vane kukuvara uye matambudziko emusculoskeletal system. Onawo: Nzira yekuvandudza simba remuviri?
Zvakanakira crossover trainers
Weight-block modhi akakodzera kune vese varume nevakadzi uye anokosheswa:
- Kusununguka kwekushanda - hapana mafundo akaoma mukati mawo, uye uremu hwekushanda hunogadziriswa nekufambisa lever inogadzirisa mabheji ekudhonza.
- Kureruka - Kusiyana nezviyereso zvemahara apo musimudzi haana tsigiro chaiyo, kudzidziswa kwecrossover kunoita kuti zvive nyore kuchengetedza nzvimbo yakakodzera yemuviri uye chiyero.
- Versatility - vese nyanzvi dzemitambo uye vanotanga vanogona kudzidzira pavari.
- Kusiyanisa - pamuchinjiko, iwe unogona kuita nhamba huru yezviitwa mumhando dzakasiyana, saka kurovedza muviri hakuzove kwakashata.
- Kuchengetedzeka kwakanyanya - zvese zvinhu zvesimulator zvakasungirirwa zvakachengeteka, uye mitoro iri kure nemushandisi.
- Multifunctionality - panguva yekudzidzira, iwe unogona kushanda kunze kweiyo dorsal uye pectoral tsandanyama, bhanhire repafudzi, maoko, mahudyu, matako, tsandanyama dzemudumbu. Panguva imwecheteyo, pasinei nekuita kwakasarudzwa, mamwe ose anoputirwa panguva imwe chete nechinangwa chemhasuru, izvo zvinoita kuti kurovedza kuome.
Crossover kudzidzisa mitemo
Vadzidzisi vegym vanokurudzira kuita crossover workout pakarepo mushure mekudziya-up, sezvo simba rekuita rinoda simba rakawanda kuti riite. Kana iri mitemo yekushanda pane simulator, pane akati wandei awo:
- mutoro unofanirwa kusarudzwa zvichienderana nemamiriro emuviri uye kudzidziswa kwemushandisi;
- panguva yekurovedza muviri, musana unofanirwa kuve wakatwasuka, uye iwe unofanirwa kufambisa zvibato paunenge uchiita traction uchifema;
- zviri nani kudzidzisa mamhasuru emuviri wepamusoro uye wepasi kwete mukati mechikamu chimwe chete, asi zuva rimwe nerimwe - nzira iyi inodzivirira kuremedza muviri.
Fitness murairidzi mazano. Pane nzira mbiri dzekushandura kusimba kwekudzidzira pamuchinjikwa - nekuwedzera (kuderera) nhamba yekudzokorora kana nekugadzirisa uremu hwemutoro. Onawo: Kudzidzira kukweva pamuchinjikwa!
Maekisesaizi chaiwo pane crossover simulator
Pakati peakanyanya kurovedza muviri akaitwa pane crossover simulator:
Zvemuviri wepamusoro:
- Kuderedzwa kwemaoko - inokubvumira kushanda kunze kwepectoral muscles uye kuumba zororo rakanaka. Inoitwa nemusana wakananga nemaoko maviri panguva imwe chete, iyo inoderedzwa pamberi pako kuitira kuti magokora arege kubata torso.
- Flexion uye kuwedzera kwemaoko (ndiyo imwe nzira yekurovedza muviri ne dumbbells kana barbell) - inodzidzisa biceps uye triceps. Kuti udzidzise mabiceps, zvibato zvinofanirwa kubatanidzwa kune yakaderera traction block, uye triceps inoshandwa nemubato wakatwasuka mukufamba kumusoro kana pasi.
- "Lumberjack" ibasa rinoshanda rekusimbisa tsandanyama dzemudumbu. Inoitwa munzira imwe neimwe zvakasiyana, uye kusunda kunoitwa nemaoko maviri kune rimwe mubato.
Kumuviri wezasi:
- Squats kubva kune yakaderera uremu block - kupa huwandu hwemutoro pamasumbu e gluteal pasina kukanganisa kwakashata pamabvi. Uye mhasuru dzehudyu, kumashure, uye abs dzinoshandiswa sebhonasi.
- Kutenderera kwemakumbo (kumashure uye kudivi) - kunoitwa pasi pemutoro negumbo rimwe nerimwe, kukubvumira kupomba mhasuru dzegluteal.
Iyo Crossover ndiyo yakakwana yese-mu-imwe simba rekudzidzisa muchina. Uye kuitira kuti udzivise kukuvara uye kuwandisa, zviri nani kutanga kushanda nayo pasi pekutungamirirwa kwemudzidzisi. Onawo: Chii chinonzi cross training mu fitness?
Tekiniki yekuita maekisesaizi pane crossover simulator
Iyo crossover isimba rekuparadzanisa muchina uye inobvumidza iwe kudzidzisa tsandanyama dzechipfuva, bhanhire repafudzi, kumashure uye kudzvanya, nepo mutoro uchigoverwa chete pane inodiwa inotangwa tsandanyama. Iyo simulator ine maviri uremu-block mafuremu akabatanidzwa nejumper. Cables uye zvibato zvakatambanudzirwa kune uremu zvidhinha, uye kana uchishandisa simulator unofanirwa kudhonza tambo nehuremu hunodiwa.
Basa guru rinoitwa nerubatsiro rwecrossover ndiko kuderedzwa kwemaoko. Kuita mukusiyana kwakasiyana, unogona kusimbisa mutoro pazvikamu zvakasiyana zvepectoral muscles. Huremu hwekushanda hahuna basa nazvo: zvakanyanya kukosha kuti unzwe kutambanudza uye kuputika kwemasumbu epectoral. Onawo: Sei uchida tsandanyama hypertrophy kudzidziswa?
Tekinoroji yekuita maekisesaizi pamabhururu ezasi:
- isa uremu, tora zvibato, mira pakati pe simulator, uchiisa makumbo ako pamutsetse wakafanana;
- kusundira chipfuva chako mberi uye kumusoro, tora mapendekete ako kumashure.
- paunenge uchifema, simudza maoko ako mudenga uye woaunza pamwechete;
- usashungurudza biceps kana iwe uchida kuti mutoro uve pachipfuva chete;
- kutora nguva pfupi pakakwirira;
- sezvaunofema, dzikisa maoko ako pasi, uchichengeta kutsauka mumutsara we thoracic.
Tekinoroji yekuita maekisesaizi pamabhururu epamusoro:
- isa uremu, tora zvibato, mira pakati pe simulator, uchiisa makumbo ako pamutsetse wakafanana;
- kukotama, kuchengeta musana wako wakatwasuka (45 degree angle);
- sezvaunofema, unza maoko ako pamwe chete pamberi pako, uchiedza kuita mafambiro nekuda kwebasa remasumbu echipfuva;
- panzvimbo yepeak contraction, imbomira zvishoma;
- tambanudza maoko ako kumativi sezvaunofema.
Hapana mahara maekisesaizi ehuremu anozopa XNUMX% mutoro pane pectoral tsandanyama, kusiyana nemuchinjiko. Asi chenjera: tevera hunyanzvi uye bvunza mudzidzisi kana wakagadzirira zvakakwana kushandisa crossover (kunyanya kuunza maoko ako kuburikidza nemabhururu ezasi). Onawo: Nzira yekusarudza sei mudzidzisi wega wega?