Lero tikambirana za squats mu crossover - wophunzitsira wambiri yemwe amakulolani kupopera minofu ya thupi lonse. Ndi msungwana uti amene safuna kukhala ndi bulu wolimba komanso wokongola, komanso miyendo yopyapyala komanso yojambula? Koma nthawi yomweyo, sikuti aliyense amakonda masewera olimbitsa thupi ndi barbell, kapena akufuna banal zosiyanasiyana. Mwa njira, amuna nawonso ndiosangalala kuchita nawo crossover, ndipo amayamikira chifukwa cha kuthekera kwakukulu ndi kuthekera kwa katundu. Chabwino, zinthu zoyamba poyamba!
Kodi crossover ndi chiyani?
Crossover ndi imodzi mwazida zoyambira masewera olimbitsa thupi, ndipo imawoneka ngati yopanda tanthauzo. Ndi chimango (2 ma racks) okhala ndi zotchingira - kumtunda ndi kutsika. Zolemera zimatha kusinthidwa kuti zigwirizane ndi kuchuluka kwa masewera othamanga. Pulogalamu yoyeseza ndi okonzeka ndi zingwe wapadera, amangomvera zosiyanasiyana, mtanda mtanda. Amadziwika ngati chida chamagetsi.
Wothamanga amakhazikitsa kulemera kwake, amasankha chogwirira, amatenga gawo loyambira. Kenako, kudzera pakulimbikira kwa gulu la minofu yolondolayo, amakoka zotchingira njira yolunjika komanso panjira inayake, chifukwa chake zimakwera ndikutsika mkati mwa chimango.
Omasuliridwa kuchokera mchingerezi, mawu oti "cross over" amamasuliridwa kuti "kudzera muzonse." Kwenikweni, izi zikutanthauza kuti pulogalamu yoyeseza imakupatsani mwayi wophunzitsira thupi lonse, ndipo izi ndizochulukirapo.
Ma squat a Crossover okhala ndi malo ochepera ndi imodzi mwanjira zabwino kwambiri zosungira thupi lanu m'munsi: m'chiuno mwanu ndi glutes. Nthawi yomweyo, chipangizocho chimagwira ntchito yothandizira, zomwe zikutanthauza kuti wothamanga sagwiritsanso ntchito mphamvu zowongolera. Maphunzirowa akakhala apamwamba kwambiri komanso olunjika makamaka pa minofu yolunjika.
Ubwino wama Crossover squats Ndi zovuta
Ma squat omwe ali pamalopo amafuna ndalama zambiri zamagetsi, chifukwa samakhala otsika pochita masewera olimbitsa thupi. Kuchita kwawo kumawonekera pakatha masabata 2-3 amakalasi. Tiyeni tiwone maubwino am'magulu awa:
- Pali kukonza kwapamwamba kwa kupumula kwa minofu;
- Kukula kwawo mwachangu kumayamba;
- Wothamanga amatha kuwongolera katundu chifukwa chokhoza kusintha kunenepa. Chifukwa chake, crossover ndiyoyenera kwa onse oyamba kumene komanso odziwa zolemera.
- Chifukwa chogwiritsa ntchito kulemera kocheperako, chipangizocho chitha kugwiritsidwa ntchito pofunda pamaso pa malo amagetsi kapena pakukonzanso pambuyo povulala;
- Chifukwa cha zida zambiri (zotchinga, zogwirira, zogwirira, zingwe), masewera olimbitsa thupi osiyanasiyana amatsegulira wothamanga;
- Mu crossover palibe chiopsezo chotayika bwino ndikugwa, kugwetsa projectile pamiyendo yanu, zomwe zikutanthauza kuti maphunziro anu azikhala otetezeka;
- Mukasankha masewera olimbitsa thupi, mutha kuchepetsa kupsinjika pamsana ndi m'maondo anu panthawi yopuma. Mfundoyi ndiyofunikira makamaka kwa othamanga omwe akonzanso pambuyo povulala ndi kupindika.
Crossover ili ndi zovuta, koma ndi imodzi yokha - chipangizocho sichingamangidwe nokha kunyumba. Muyenera kugula makina ochitira masewera olimbitsa thupi kuchokera ku malo ogulitsira masewera kapena kupita kumalo ochitira masewera olimbitsa thupi.
Contraindications a squats mu crossover ndi zinthu zilizonse zosagwirizana ndi zolimbitsa thupi, komanso mndandanda wofunikira: kutupa, mimba, matenda amtima, sitiroko, kuwonjezeka kwa matenda osachiritsika, atachitidwa opaleshoni m'mimba, mavuto amtima, mitsempha yotupa ya varicose.
Ndi minofu iti yomwe imagwira ntchito nthawi yopuma
Pambuyo pake, tiwona njira ya squat mu crossover yomwe ili m'munsi, koma choyamba tiwunika kuti ndi minofu iti yomwe ikukhudzidwa ndi izi:
- Gluteus maximus - amagwira ntchito mokwanira;
- Quadriceps - yachiwiri;
- Ng'ombe - pang'ono;
- Press - mopanda tanthauzo.
Njira zophera komanso zolakwika zina
Chifukwa chake, tiyeni tiwone momwe tingagwiritsire ntchito squats pamakina:
- Onetsetsani kuti muzitha kutentha kuti mukonzekeretse minofu yolumikizira katunduyo;
- Ikani kulemera kwanu kwa ntchito, kwa oyamba kumene tikupangira kusankha zosachepera;
- Sankhani chogwirira, kukumbukira kuti ndizosavuta kugwira ntchito ndi chogwirira chowongoka;
- Malo oyambira - miyendo m'lifupi m'lifupi, mapewa adatsitsidwa, masamba amapewa adasonkhanitsidwa, atolankhani mwamphamvu, gwirani m'manja ndikugwira molunjika.
- Muyenera kupumula pansi ndi zidendene, kusamutsa thupi lanu kwa iwo;
- Zala ndi mawondo amang'ambika ndikuloza mbali imodzi;
- Msana wanu uyenera kukhala wowongoka panthawi yonse yazingwe zazingwe mu crossover.
- Manja ndi kumbuyo sizikugwira nawo ntchitoyi!
- Mukamalowetsa mpweya, yambani squat, pomwe maondo, amakhalabe pamalo amodzi, ndipo matako amakoka. Kumbuyo kuli kolunjika! Minofu ya matako ndi abs ndi yolimba;
- Mutha squat kufanana ndi pansi (m'chiuno ndi mawondo amapanga ngodya ya 90 madigiri) kapena kutsika, mpaka pazipita, pomwe mawondo amawoneka akuyang'ana;
- Mukamatulutsa mpweya, ndimphamvu zachiuno ndi matako, kwezani pomwepo. Izi zitha kupangitsa kuti thupi ligwedezeke pang'ono. Kumbukirani kulemera kusamutsidwa ku zidendene.
- Mukuyenera kumverera matako inchi iliyonse - ndiwo omwe amatenga katundu wamkulu.
Njira ya block squat siyophweka ndipo imafuna kudziwa za ma nuances. Timalimbikitsa poyamba kufunsa wothamanga waluso kapena mphunzitsi kuti "akupatseni" masewera olimbitsa thupi, kuti muwone kulondola kwa squat.
Oyamba kumene azichita masewera 15-20 osachepera 2-3 maseti. Osewera othamanga amachita kubwereza kangapo, koma ndikuchulukitsa ndikubweretsa kuma seti 6-8.
- Yang'anirani kupuma kwanu - panthawi yamavuto apamwamba, akukwera, tulutsani mpweya, kutsitsa - kukoka.
- Sungani malo kumbuyo kwanu - mulimonse momwe mungazungulire. Chifukwa chake mumaba katundu m'matako, ndipo ngati muli ndi vuto ndi nsana wanu, onjezerani njira yawo;
- Ingogwirani ntchito ma glutes ndi chiuno chanu. Thupi lakumtunda limangogwira pamtanda ndipo silichita chilichonse chothandizira squat.
Tsopano mukudziwa momwe mungapangire ma squat akufa. Kuyambira pano, maphunziro anu azikhala abwinoko komanso osangalatsa. Kumbukirani kuchuluka kwa magwiridwe antchito. Pulogalamu yoyeseza imakulolani kupopera osati thupi lakumunsi kokha, komanso chapamwamba, komanso kuphatikiza katunduyo. Mwachitsanzo, kuchita squats mu crossover yokhala ndi mutu wapamwamba kumatha kumanga mikono ndi mapewa anu. Tikukulimbikitsani kuti muwerenge mndandanda wonse wazomwe mungachite mu crossover padera ndikuyamba kuyeserera. Osangoyesa kuphimba magulu onse am'mimba tsiku limodzi. Ndikwanzeru kukonza malo ochepera tsiku limodzi, ndikukwera kumtunda tsiku lotsatira. Kumbukirani, chinsinsi chophunzitsira bwino ndi dongosolo loyenera komanso masewera olimbitsa thupi osankhidwa bwino!
