Kuchepetsa kwa manja mu crossover: luso lakupha kudzera kumtunda ndi kumunsi * Crossfit

Kusintha kwa Crossover ndi njira yokhayo yochitira masewera olimbitsa thupi. Pochita izi mosiyanasiyana, mutha kutsindika katunduyo m'malo osiyanasiyana a minofu ya pectoral: kumtunda, kutsika, mkati kapena pansi. Pali kusiyanasiyana kwakukulu pamanja pazosintha: kuyimirira, kugona pa benchi, kupyola kumtunda kapena kutsika. Momwe mungapangire mitundu yonse ya zochitikazi molondola tikambirana m'nkhani yathu ya lero.

Ubwino ndi zotsutsana

Tisanapitilire ku nkhani yokhudza njira yochitira masewera olimbitsa thupi, tifotokoza mwachidule zabwino ndi zabwino zomwe zimapatsa wothamanga, komanso kuti ntchito yake imatsutsana ndi chifukwa chiti.

Ubwino wochita masewera olimbitsa thupi

Mothandizidwa ndi chidziwitso chamanja mu crossover, mutha kulumpha kwambiri pakukula kwa minofu ya pectoral. Ndibwino kuti muphunzire "kuwatsegula" molondola, popeza ntchitoyi ndiyokhayokha, mapewa ndi ma triceps amachotsedwa pagululi, zomwe sizinganenedwe za zochitika zina pachifuwa.

Monga lamulo, manja a crossover amayikidwa kumapeto kwa chifuwa cholimbitsira kuti athandizidwe kwambiri. Ntchitoyi imachitika mobwerezabwereza - kuyambira 12 mpaka pamwambapa. Kulemera kwantchito kulibe kanthu, ndikofunikira kwambiri kuti mumve kutambasula kwa minofu ya pectoral.

Contraindications zolimbitsa thupi

Sitikulimbikitsidwa kuti mudziwe zambiri mu crossover yogona kwa othamanga omwe ali ndi matenda otsatirawa:

neuritis mitsempha brachial;
tendobursitis;
tendinitis.

Kutambasula minofu ya pectoral kwambiri pamalo otsika kwambiri kudzagwedeza mfundo zam'mapewa ndi mitsempha, ndipo kupweteka kwakanthawi kumalimba kwambiri. Izi ndizosafunikira kwenikweni pazidziwitso zakumanja kwa crossover mutayimirira kumtunda, komabe muyenera kusamala kuti musagwiritse ntchito zolemetsa zolemera kwambiri.

Sikoyenera kwa oyamba kumene kupanga crossover crossover kudzera m'munsi mwake. Awa ndi masewera olimbitsa thupi kwambiri omwe amafunikira kulumikizana kosatheka kwa ma neuromuscular. Newbies alibe izo. Chitani bwino pachifuwa chanu chapamwamba ndi makina osindikizira komanso kulimbitsa thupi, ndipo mukawona kuchuluka kwa minofu, mutha kuyamba kuchita zidziwitso zamanja mu crossover.

Ndi minofu iti yomwe imagwira ntchito nthawi yochita masewera olimbitsa thupi?

Ngati mumachita zonse molondola, ndiye kuti pafupifupi katundu yense amagwera paminyewa ya pectoral. Zovuta zina zimapezeka mu biceps, triceps ndi kutsogolo kwa delts, koma siziyenera kusokoneza chidwi chanu pa chifuwa. Ngati mukumva kuti mapewa anu ndi ma triceps sali otopa pang'ono kuposa chifuwa chanu, ndiye kuti ntchito yolemera kwambiri.

Minofu ya atolankhani ndi matako imakhala yolimbikitsira, chifukwa chake timakhala oyenera.

Njira zolimbitsa thupi

Pansipa tikambirana za njira yochitira mitundu ingapo ya masewera a crossover otembenuza manja.

Mtundu wakale

Crossover yachikale yachikale yachitika motere:

Mvetsetsani ma crossover amangirira ndikuyika mapazi anu pamzere. Yesetsani kuti musayende patsogolo, chifukwa izi zimapangitsa kuti pakhale msana ndipo zimatha kuvulaza.
Yendetsani kutsogolo, khalani kumbuyo kwanu molunjika. Pamalo otsetsereka, chifuwa chapamwamba chidzagwira ntchito kwambiri. Ndibwino kuti mukhale ndi digirii ya 45 pamizere yonse.
Bweretsani manja anu patsogolo panu, mutulutse. Yesetsani kupanga kuyenda kokha chifukwa cha ntchito ya minofu ya pachifuwa, mapewa ndi mikono siziyenera kutenga nawo mbali mgululi, mikono iyenera kupindika pang'ono. Pofika pachimake, pumulani pang'ono - motero mumakulitsa katundu wamkati wamkati (wapakati) pachifuwa.
Kupuma, pang'onopang'ono tambasulani manja anu kumbali. Tambasula chifuwa chakunja pang'ono ndikubwereza china.

Chitani masewera olimbitsa thupi pamunsi

Kuchepetsa mikono mu crossover kudzera m'munsi mwake ndikugogomezera pachifuwa chapamwamba kumachitika motere:

Tengani zogwirira zazitali ndikukhazika mapazi anu mulifupi. Gawo loyipa la gululi silofunika kwambiri pano, kutambasula kumapeto kwa matalikidwe kumakhala kocheperako, chifukwa chake palibe chifukwa choyesera "kukoka" gawo lakunja la chifuwa.
Bweretsani chifuwa chanu patsogolo pang'ono ndikukwera, ndikusunthira mapewa anu kumbuyo - kuti muchotse katundu wambiri kwa iwo ndipo mutha kuyang'ana kwambiri pa ntchito yakutali ya chifuwa chapamwamba.
Pamene mukupuma, yambani kukweza manja anu ndikuwabweretsa patsogolo panu. Kuyenda kuyenera kukhala kosalala. Mulimonsemo sitimenya ma biceps, apo ayi 90% ya katunduyo idzawagwera. Gwirani chachiwiri pakadutsa pachimake kuti muteteze minofu ya pachifuwa.
Mukamakokomeza, tsitsani manja anu modzichepetsera pansi, osakhota mumsana wamtambo osakankhira mapewa anu patsogolo kapena mmwamba.

Maphunziro a Crossover atagona pa benchi

Kuchepetsa manja mu crossover yomwe ili pa benchi kumachitika motere:

Tengani ndodo za mabuloko apansi ndikugona pabenchi. Benchi iyenera kukwana chimodzimodzi pakati pazogwirizira. Ikani izi kuti zingwe zamagetsi ziziyenda pachifuwa chanu. Mutha kugwiritsa ntchito benchi yopingasa, benchi yopendekera kapena benchi yokhala ndi malo otsetsereka olakwika. Kukula kwazomwe zimakhazikika, katunduyo amagwera kwambiri pachifuwa chapamwamba.
Gwetsani mapewa anu pansi, bweretsani masamba anu paphewa palimodzi ndipo musawongolere kumbuyo kwanu. Ngati mukufuna, mutha kuyika miyendo yanu pabenchi kapena kuyikweza mlengalenga kuti musakhale ndi chikhumbo chofuna kupumula ndi mphamvu zanu zonse pansi kuti ntchito yanu ikhale yosavuta.
Yambani kubweretsa zida pamwamba panu. Kunja, zolimbitsa thupi ndizofanana ndi kuyala ma dumbbells, koma kunja kokha. Chifukwa cha chida cha wophunzitsa block, zowonjezera zowonjezera zimapangidwa, zomwe ziyenera kugonjetsedwa nthawi zonse. Zolankhula zopanda pake sizichita izi.
Pitirizani kusonkhanitsa manja anu mpaka mutatsala masentimita 5 mpaka 10 pakati pazitsulozo.Pafupipafupi muyenera kukhala kanthawi kochepa ndikudzipanikiza pachifuwa. Ndi chifuwa, osati ma biceps. Ngati pakadali pano minofu yanu pachifuwa yayamba kubinya, ndiye kuti mukuchita zonse bwino.
Sungani bwino pansi. Pansi pake, timachedwetsanso mwachidule kuti titambasule bwino fascia ya minofu.

Momwe mungasinthire zolimbitsa thupi?

Ntchito ya Crossover ndi katundu wachilendo kwambiri, palibe zolimbitsa thupi zaulere zomwe zingakupatseni 100% yamafuta paminyewa ya pectoral nthawi yonseyi. Ngati, pazifukwa zina, palibe kusiyanasiyana kwa zochitikazi zomwe zikukuyenererani, ndiye kuti chinthu chokha chomwe mungasinthanitse chidziwitso chamanja ndi crossover ndikusakaniza manja mu "butterfly" (peck-deck). Iyenso ndiyophunzitsira, choncho katunduyo azikhala ofanana. Kusiyana kokha ndikuti malowo adakhazikitsidwa kale mu "gulugufe", chifukwa chake ndizosatheka kusiyanitsa katunduyo ndikuwonjezera gawo limodzi la chifuwa.

Ngati malo anu ochitira masewera olimbitsa thupi alibe gulugufe, mutha kugwiritsa ntchito makina obedwa kumbuyo kwa delta atakhala kumbuyo - zotsatira zake zidzakhala chimodzimodzi.