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Crossover shine ikon keɓance na'urar kwaikwayo kuma yana ba ku damar horar da tsokoki na ƙirji, ɗaurin kafada, baya da latsa, yayin da ake rarraba nauyin kawai akan tsokoki masu mahimmanci.
Godiya ga ci gaban aiki na masana'antar motsa jiki, yawancin sabbin kayayyaki masu ban sha'awa sun bayyana a kasuwar kayan wasanni. Kuma mafi mashahuri a cikin "iyali" na kayan aiki don gyms sune crossovers - multifunctional weight-block simulators. An tsara su don yin motsa jiki mai warewa kuma sun dace da yin aiki da duk ƙungiyoyin tsoka. Kuma saboda gaskiyar cewa crossover yana ba ku damar gudanar da horon ƙarfin ƙarfi a kan wuri, ana kiran shi dakin motsa jiki a cikin dakin motsa jiki.
Ƙirar giciye ta dogara ne akan firam ɗin da aka ɗora rak guda biyu da aka haɗa ta hanyar giciye. Kowane firam yana sanye da shingen kaya da aka gyara akan igiyoyi tare da samar da faranti masu nauyi. Yayin aiki akan na'urar kwaikwayo, toshewar tarkace suna tafiya tare da wasu hanyoyi. A wannan yanayin, mai amfani zai iya cire hannayen hannu a wurare daban-daban, yana aiki da tsokoki a kusurwar da ake so. Crossover na musamman ne saboda yana ba ku damar yin motsa jiki mai warewa da nufin samun taimako. Waɗannan darussan ba sa rufe ƙungiyoyi da ƙungiyoyin tsoka da yawa a lokaci ɗaya, amma suna shafar wani rukuni a keɓe.
Muhimmanci! Ana iya amfani da Crossover don gyaran mutanen da ke da rauni da matsalolin tsarin musculoskeletal. Duba kuma: Yadda ake haɓaka ƙarfin jiki?
Amfanin masu horarwa na crossover
Samfuran toshe nauyi sun dace da maza da mata kuma suna da ƙima ga:
- Sauƙaƙan aiki - babu ƙulli masu rikitarwa a cikinsu, kuma ana daidaita nauyin aiki ta hanyar motsa ledar da ke gyara tubalan jan hankali.
- Sauƙaƙawa - Ba kamar ma'auni na kyauta ba inda mai ɗagawa ba shi da goyon baya na gaske, horarwa na crossover yana sauƙaƙa don kula da matsayi na jiki da daidaituwa.
- Ƙarfafawa - duka ƙwararrun 'yan wasa da masu farawa zasu iya yin aiki akan su.
- Bambance-bambance - a kan giciye, za ku iya yin adadi mai yawa na motsa jiki a cikin bambancin daban-daban, don haka motsa jiki ba shakka ba zai zama monotonous ba.
- Matsakaicin aminci - duk abubuwan na'urar kwaikwayo an ɗaure su cikin aminci, kuma lodin sun yi nesa da mai amfani.
- Multifunctionality - a lokacin horo, za ka iya yin aiki da dorsal da pectoral tsokoki, kafada kafada, makamai, kwatangwalo, buttocks, ciki tsokoki. A lokaci guda, ba tare da la'akari da aikin da aka zaɓa ba, sauran suna yin famfo lokaci guda tare da tsoka da aka yi niyya, wanda ya sa horo ya zama mai rikitarwa.
Dokokin horo na Crossover
Masu koyar da motsa jiki suna ba da shawarar yin motsa jiki na motsa jiki nan da nan bayan dumi, kamar yadda ƙarfin ƙarfin yana buƙatar makamashi mai yawa don yin. Dangane da ka'idojin aiki akan na'urar kwaikwayo, akwai da yawa daga cikinsu:
- dole ne a zaɓi nauyin dangane da yanayin jiki da horo na mai amfani;
- a lokacin motsa jiki, baya ya kamata ya zama madaidaiciya, kuma kuna buƙatar motsa hannayen hannu yayin yin motsi yayin fitar da numfashi;
- yana da kyau a horar da tsokoki na babba da ƙananan jiki ba a cikin zaman guda ɗaya ba, amma kowace rana - wannan hanya za ta kauce wa overloading jiki.
Shawarar malamin motsa jiki. Akwai hanyoyi guda biyu don canza ƙarfin horo a kan giciye - ta hanyar karuwa (raguwa) yawan maimaitawa ko ta hanyar daidaita nauyin nauyin nauyi. Duba kuma: Koyon ja sama a kan giciye!
Ayyukan motsa jiki na gaske akan na'urar kwaikwayo ta crossover
Daga cikin mafi dacewa darussan da aka yi akan na'urar kwaikwayo ta crossover:
Ga jiki na sama:
- Rage hannun - yana ba ku damar yin aiki da tsokoki na pectoral kuma ku samar da kyakkyawan taimako. Ana yin shi da madaidaicin baya tare da hannaye biyu a lokaci guda, wanda ake ragewa a gabanka don kada gwiwar hannu su taɓa gawar.
- Flexion da tsawo na makamai (wani madadin motsa jiki ne tare da dumbbells ko barbell) - horar da biceps da triceps. Don horar da biceps, hannayen ya kamata a haɗa su zuwa ƙananan shingen juzu'i, kuma ana yin aikin triceps tare da madaidaicin hannu a cikin motsi ko ƙasa.
- "Lumberjack" motsa jiki ne mai tasiri don ƙarfafa tsokoki na ciki. Ana yin shi a kowace hanya daban, kuma ana yin turawa da hannaye biyu don rike ɗaya.
Don ƙananan jiki:
- Squats daga ƙananan nauyin toshe - samar da matsakaicin nauyi a kan tsokoki na gluteal ba tare da mummunan tasiri akan gwiwoyi ba. Kuma tsokoki na kwatangwalo, baya, da abs suna aiki a matsayin kari.
- Ƙafafun ƙafa (baya da gefe) - wanda aka yi a ƙarƙashin kaya tare da kowace kafa a bi da bi, ba ka damar yin amfani da tsokoki na gluteal.
Crossover shine cikakkiyar na'ura mai horar da ƙarfi. Kuma don kauce wa raunin da ya faru da nauyin nauyi, yana da kyau a fara aiki tare da shi a karkashin jagorancin malami. Duba kuma: Menene horon giciye a cikin dacewa?
Dabarar yin motsa jiki akan na'urar kwaikwayo ta crossover
Crossover shine na'ura mai keɓancewa na wutar lantarki kuma yana ba ku damar horar da tsokoki na ƙirji, ɗaurin kafada, baya da latsawa, yayin da aka rarraba nauyin kawai akan tsokoki masu mahimmanci. Na'urar kwaikwayo ta ƙunshi firam ɗin toshe nauyi biyu da aka haɗa ta hanyar tsalle. Ana shimfiɗa igiyoyi da hannaye zuwa tubalan nauyi, kuma lokacin amfani da na'urar kwaikwayo dole ne ku ja igiyoyin tare da nauyin da ya dace.
Babban motsa jiki da aka yi tare da taimakon giciye shine raguwar hannaye. Yin shi a cikin bambance-bambance daban-daban, zaku iya jaddada nauyi akan sassa daban-daban na tsokoki na pectoral. Nauyin aiki ba shi da mahimmanci: yana da mahimmanci don jin shimfiɗawa da raguwa na tsokoki na pectoral. Duba kuma: Me yasa kuke buƙatar horon hawan jini na tsoka?
Dabarun yin motsa jiki a kan ƙananan tubalan:
- saita nauyin nauyi, ɗaukar hannaye, tsayawa a tsakiyar na'urar kwaikwayo, sanya ƙafafunku akan layi ɗaya;
- tura kirjinka gaba da sama, mayar da kafadunka baya.
- Yayin shakar, ku ɗaga hannuwanku sama ku haɗa su tare;
- kada ku damu da biceps idan kuna son nauyin ya kasance a kan kirji kawai;
- yi ɗan gajeren hutu a matakin kololuwa;
- yayin da kuke numfashi, rungumar hannayenku ƙasa, kiyaye jujjuyawar a cikin kashin thoracic.
Dabarun yin motsa jiki a kan manyan tubalan:
- saita nauyin nauyi, ɗaukar hannaye, tsayawa a tsakiyar na'urar kwaikwayo, sanya ƙafafunku akan layi ɗaya;
- lanƙwasa, kiyaye bayanka madaidaiciya (kwana 45);
- yayin da kuke fitar da numfashi, hada hannayenku tare a gabanku, kuna ƙoƙarin yin motsi saboda aikin tsokar ƙirji;
- a lokacin ƙanƙara mafi girma, ɗan dakata kaɗan;
- yada hannunka zuwa gefe yayin da kake fitar da numfashi.
Babu wani aikin motsa jiki na kyauta da zai ba da nauyin XNUMX% akan tsokoki na pectoral, sabanin giciye. Amma ku mai da hankali: bi dabara kuma ku tuntubi mai horarwa idan kun shirya isa don amfani da giciye (musamman kawo hannunku ta cikin ƙananan tubalan). Duba kuma: Yadda za a zabi mai horar da kai daidai?