Maupangiri Anu Onse ku Chingwe cha Crossover Machine

Zamkati

• Ubwino Wogwiritsa Ntchito Chingwe cha Crossover Machine
• Zoyipa Zogwiritsa Ntchito Chingwe cha Crossover Machine
• Zochita Zabwino Kwambiri (komanso Zoyipitsitsa) Kuchita Pamakina a Chingwe
• Ntchito Yanu Yogwiritsa Ntchito Chingwe
• Onaninso za

Mwinamwake mwawonapo makina opanga chingwe pa malo anu ochita masewera olimbitsa thupi kapena malo olimbitsa thupi. Ndi zida zazitali, zina zomwe zimakhala ndi mawonekedwe osavuta a T ndipo zina zimakhala ndi zomata zambiri zomwe zimapangitsa makinawo kukhala ochulukirapo komanso osaphonya.

Ngakhale malo anu olimbitsa thupi ali ndi mtundu wanji, makina azingwe nthawi zonse amakhala ndi zingwe, kapena zingwe ziwiri kapena zing'onozing'ono zokhala ndi ma handles omwe mutha kugwetsa, kukweza, kuwoloka, kapena mozungulira (zosankha zambiri!). Mwa kuyankhula kwina, chida ichi chikhoza kugwira ntchito thupi lanu lonse mu ndege zambiri zoyenda, zomwe zimapangitsa kuti zikhale zothandiza kwambiri pakulimbitsa thupi kwanu. (Ndi amodzi mwamakina olimbitsa thupi omwe ndi ofunika nthawi yanu, malinga ndi akatswiri.)

Izi zati, sizomwe zimafotokozera. Nazi zonse zomwe muyenera kudziwa zamomwe mungagwiritsire ntchito makina a crossover mosamala komanso moyenera.

Ubwino Wogwiritsa Ntchito Chingwe cha Crossover Machine

Ndizotetezeka pang'ono. "Pali gawo lotetezera lomwe lili ndi makina opanga ma crossover chifukwa simumatha kulemera," akutero a Don Saladino, ophunzitsa komanso eni magulu azolimbitsa thupi a Drive495. "Nthawi zonse mumakokera kwa inu kapena kukankhira kutali, kotero ngati chinachake sichikuyenda bwino, mukhoza kungochisiya ndikubwereranso mu rack." Izi zikutanthauza kuti ngati mudakhala kutali ndi zolemera zolemera poopa kuziponya, makina achingwe atha kukhala chida chanu chatsopano chokhala olimba, osadandaula za kuvulala komwe kungachitike.

Nthawi zonse imagwira ntchito pachimake. Njira ina yayikulu yogwiritsa ntchito makina awa: Mumakhala ndi vuto lililonse mukamayenda. "Zingwezi zimakukakamizani kuti muzichita nawo ndikukhazikika ndi minofu yaying'ono," akutero Saladino. "Ngati ma stabilizer ang'onoang'onowo sali olimba ndipo mukulimbikitsa minofu yanu yaikulu yokha, ndi pamene anthu amawombera minofu ndi kuvulala kumachitika."

Tengani zolimbitsa thupi pachifuwa, mwachitsanzo, akutero Saladino. Ndi dumbbell kapena barbell, mwina mukugona, ndikukakamiza kulemera kwake padenga. Pamene mukuchita pa makina a chingwe, mukuyima (pa mapazi awiri, pamalo ogwedezeka, kapena ngakhale kugwada), zomwe zikutanthauza kuti tsopano thupi lanu lonse likugwira ntchito kuti likusungeni. Chifukwa chake, pamene thupi lanu lakumtunda likukankhira kulemera, ma glutes anu, quads, hamstrings, ndi pachimake chanu akuwombera kuti mukhale okhazikika. Mukugwirira ntchito thupi lanu lonse pamodzi ngati gawo limodzi, zomwe ndizofunikira kwambiri pamasewera othamanga, akuwonjezera. (Onani: Chifukwa Chake Mphamvu Zazikulu Ndizofunika Kuposa Aesthetics)

Ikuwonjezera chinthu china chosagwirizana. Chomwe chili chabwino pakugwiritsa ntchito makina a chingwe pazochita izi ndikuti mumakhala ndi zovuta mukuyenda. "Pamene mukuyenda ndi ma dumbbells, pali nsonga ya kayendedwe komwe kulibe kukangana kwa minofu," akufotokoza motero Saladino-pamwamba pa chifuwa cha ntchentche ndi chitsanzo. "Koma ndimakina azingwe, mutha kupanga zovuta nthawi yonseyo."

Ndi wapamwamba makonda. Pomaliza, mwayi wina pamakina a chingwe ndikuti ndi makonda, akutero Saladino. Mwachitsanzo, imatha kusinthidwa kuti igwirizane ndi kutalika kwa munthuyo, mutha kupita patsogolo kulemera pamene mukukulirakulira, ndipo ndizotheka kuchita masewera olimbitsa thupi osiyanasiyana (koma pansipa).

https://www.instagram.com/tv/B2z0VcGAGUx/?igshid=9e0h1x8vzefn

Zoyipa Zogwiritsa Ntchito Chingwe cha Crossover Machine

Kuphatikiza pa makinawo kukhala akulu komanso olemetsa (sichida chothandizira kunyumba), ali ndi zovuta zina zophunzitsira.

Zingangolemera kwambiri. Pongoyambira, mutha kugwiritsa ntchito makina a chingwe kuti mukhale olimba powonjezera kulemera kowonjezera ngati masewera olimbitsa thupi akumva kukhala osavuta, pamapeto pake mumafika poyima - kapena makina olemera kwambiri amatha kupita. Saladino akuti izi ndizovuta kwambiri kwa iwo omwe akuyesera kuvala minofu, lá bodybuilders, kuposa wina aliyense. Koma ngati inunso muli wamphamvu kwambiri, zingakulepheretseni.

Sikoyenera kuthamanga komanso mphamvu zamagetsi. Komanso, ngati ndinu wothamanga yemwe akufuna kupeza Mofulumirirako, Chingwe cha chingwe sichingakuthandizireni kuti mudziphunzitse modekha. Tinene, mwachitsanzo, mukusewera mpira wofewa ndipo mukufuna kuponyera kwamphamvu kwambiri, ndiye kuti mumagwiritsa ntchito makina oponyera amphamvu, ofulumira pachifuwa. Ndizovuta kupanga mphamvu kwinaku mukukankha kapena kukoka chifukwa zolemera pamakina azingwe zimangouluka ndikubwerera kumbuyo - osati zomwe ena ochita masewera olimbitsa thupi angayamikire. Zomwezo zimapitanso kwa othamanga omwe atha kukhala akugwira ntchito pamakina othamanga, ngati othamanga, othamanga mwamphamvu pagalimoto.

Zitha kukhala zochuluka kwambiri kwa oyamba kumene. Ngati mwatsopano kuti muzichita masewera olimbitsa thupi ndikuphunzirabe momwe mungayendetsere mayendedwe olondola ndikusungabe mawonekedwe oyenera, ndibwino kuti muthe kulimbitsa makina anu oyamba ndi makina ndi katswiri. "Ngati ndinu katswiri wochita masewera olimbitsa thupi, ndikofunikira kuti mupeze chitsogozo cha akatswiri odziwa zamasewera olimbitsa thupi kuti muwonetsetse kuti mukugwiritsa ntchito zidazo mosamala, monga momwe zidaliri," akutero Jacque Crockford, ACE-CPT, komanso woyang'anira masewera olimbitsa thupi ku America. Council on Exercise. Wophunzitsayo atha kukudziwitsani kuti mukhale okhazikika komanso minofu yomwe muyenera kugwira. (Onaninso izi zolimbitsa thupi zolimbitsa thupi kwa oyamba kumene.)

Zochita Zabwino Kwambiri (komanso Zoyipitsitsa) Kuchita Pamakina a Chingwe

Mungathe kuchita masewera olimbitsa thupi amtundu uliwonse kapena kukoka ndi makina a chingwe ndipo idzayambitsa thupi lanu lonse. Izi zikuphatikizapo kusuntha monga kusindikizira pachifuwa, kuwuluka pachifuwa, kutsika kwa lat-down, ndi mtundu uliwonse wa mzere (kuima, kugwada, kapena kupindika).

Makina achingwe amagwiranso ntchito pochita zolimbana ndi kusinthasintha, monga makina osindikizira a Pallof, omwe amawotcha pazipangizo zanu ndi zida zina zoyambira. Ndichida chodziwikiratu chophunzitsira thupi lanu pama ndege osiyanasiyana oyenda. Mwachitsanzo, pamizere, mutha kuyenda molunjika, ndikukoka zingwe molunjika ku nthiti yanu. Kapena sungani chingwecho ndikukoka pang'onopang'ono, ndikugwiritsira ntchito minofuyo mosiyana. "Ndimakonda kuyika cholumikizira pamakona osiyanasiyana," akutero Saladino. "Ngati nthawi zonse mumakoka chingwecho ngodya yomweyo, mudzangolimba mu ndege imodzi yokha." (Onani: Chifukwa Chake Muyenera Kusuntha Patsogolo Pantchito Yanu)

Muthanso kusintha malingaliro anu pazochita zosiyanasiyana kuti muwonjezere mitundu yambiri, kuchokera pagulu loyimilira lokhazikika limodzi mpaka pachimake ndi bicep curl kupita kukugwada nkhuni. "Chifukwa cha kukana kwa chingwe, zida zamtunduwu zimalola kusinthasintha kwamayendedwe ndikusunga kukana," akutero Crockford. "Kuyimirira, kukhala pansi, kugwada ndi kugona malo onse akhoza kukwaniritsidwa ndi makina ambiri a chingwe, omwe amalola kuti pulogalamu yolimbana ndi thupi lonse isamale."

Makina a chingwe amagwiranso ntchito bwino pamayendedwe apawiri, akugwira ntchito minofu yambiri nthawi imodzi. Tengani mbali iyi yam'mbali, yolunjika ku abs yanu ndi ma lats anu, kapena anti-rotation reverse lunge, yomwe imagwira ntchito yanu yamkati ndi miyendo yanu - zonse zomwe amakonda ku Crockford.

Ngakhale mutha kuchita masewera olimbitsa thupi aliwonse ndi makina achingwe, pali chimodzi chomwe mungafune kudumpha-ndiye kuti, crunches. Anthu ambiri amaphwanyidwa ndi makina a chingwe pogwira zingwe kuseri kwa khosi ndikugwedezeka pansi ndi kumakina, koma mwina si njira yabwino yogwiritsira ntchito abs yanu. "Mukukoka ndi khosi ndikulowa msana," akutero Saladino. Izi zimawonjezera kukukhazikika kwanthawi yayitali ndipo kumapereka chiopsezo chachikulu chovulala kuposa momwe mungalandire. Gwiritsitsani zinthu zotsutsana ndi kuzungulira (monga makina amtundu wa cable) kuti mulimbitse midsection yanu, m'malo mwake.

Ntchito Yanu Yogwiritsa Ntchito Chingwe

Kuti mupange kulimbitsa thupi kwathunthu pamakina a crossover, sankhani masewera olimbitsa thupi pagulu lililonse (gulu lamagulu) pansipa. Chitani maulendo 6-12 pamasamba 3-4.

Ma Quads:

• Cable Squat
• Chingwe Cha Split

Ulemerero:

• Kuyimirira Kickback
• Chingwe Chodutsa (chiuno)

Chifuwa:

• Makina Osindikizira Amodzi Amphamvu (amathanso kudodometsa)
• Chest Fly

Kubwerera:

• Kuyimirira Mzere
• Kugwada Lat Koka-Pansi

Pakatikati:

• Pallof Press
• Kuwaza Wood

Onaninso za