Tse ka Hare
Crossover ke simulator e arolang matla 'me e u lumella ho koetlisa mesifa ea sefuba, lebanta la mahetla, mokokotlo le ho hatella, ha mojaro o ajoa feela ho mesifa e hlokahalang.
Ka lebaka la tsoelo-pele e sebetsang ea indasteri ea boikoetliso, lihlahisoa tse ngata tse ncha tse thahasellisang li hlahile 'marakeng oa thepa ea lipapali. 'Me tse tummeng ka ho fetisisa ho "lelapa" la lisebelisoa bakeng sa li-gyms ke li-crossovers - li-simulators tse ngata tse sebetsang ka boima. Li etselitsoe ho etsa boikoetliso ba ho itšehla thajana 'me li loketse ho sebetsa lihlopha tsohle tsa mesifa. 'Me bakeng sa taba ea hore crossover e u lumella ho etsa koetliso e rarahaneng ea matla hang-hang, hangata e bitsoa gym holong ea boikoetliso.
Moralo oa crossover o ipapisitse le liforeimi tse peli tse kentsoeng ka rack tse hokahaneng ka crossbar. Foreimi e 'ngoe le e' ngoe e na le boloko ba moroalo bo behiloeng holim'a likhoele tse nang le lipoleiti tsa boima. Nakong ea mosebetsi oa simulator, li-block blocks li tsamaea ka litsela tse itseng. Tabeng ena, mosebedisi a ka hula maqhama ka litsela tse fapaneng, a sebetsa mesifa ka lehlakoreng le batlang. Crossover e ikhethile ka hore e u lumella ho etsa boikoetliso bo ikhethileng bo reretsoeng ho imolla. Boikoetliso bona ha bo koahele manonyeletso a 'maloa le lihlopha tsa mesifa ka nako e le' ngoe, empa li ama sehlopha se itseng ka ho itšehla thajana.
Bohlokoa! Crossover e ka sebelisoa bakeng sa ho tsosolosa batho ba nang le likotsi le mathata a tsamaiso ea musculoskeletal. Sheba hape: Joang ho hlaolela matla a 'mele?
Melemo ea bakoetlisi ba crossover
Mehlala ea boima ba 'mele e loketse banna le basali mme e bohlokoa bakeng sa:
- Ts'ebetso e bonolo - ha ho na likhoele tse thata ho tsona, 'me boima ba ho sebetsa bo laoloa ka ho tsamaisa lever e lokisang li-block blocks.
- Bonolo - Ho fapana le litekanyo tsa mahala moo motho ea phahamisang a se nang tšehetso ea sebele, koetliso ea crossover e etsa hore ho be bonolo ho boloka boemo bo nepahetseng ba 'mele le ho leka-lekana.
- Ho feto-fetoha ha maemo - baatlelete ba litsebi le ba qalang ba ka ikoetlisa ho bona.
- Ho feto-fetoha - sefapanong, o ka etsa boikoetliso bo bongata ka mefuta e fapaneng, kahoo boikoetliso bo ke ke ba ba bo monate.
- Tšireletseho e kholo - likarolo tsohle tsa simulator li tiisitsoe ka mokhoa o sireletsehileng, 'me meroalo e hole le mosebelisi.
- Multifunctionality - nakong ea koetliso, o ka sebetsa mesifa ea mokokotlo le ea mokokotlo, lebanta la mahetla, matsoho, letheka, marako, mesifa ea mpa. Ka nako e ts'oanang, ho sa tsotellehe boikoetliso bo khethiloeng, tse ling kaofela li pompeloa ka nako e le 'ngoe le mesifa e reretsoeng, e leng se etsang hore koetliso e be e rarahaneng.
Melao ea koetliso ea Crossover
Barupeli ba li-gym ba khothalletsa ho etsa crossover workout hang ka mor'a ho futhumatsa, kaha boikoetliso ba matla bo hloka matla a mangata ho etsa. Ha e le melao ea ho sebetsa ho simulator, ho na le tse 'maloa tsa tsona:
- mojaro o tlameha ho khethoa ho latela boemo ba 'mele le koetliso ea mosebelisi;
- nakong ea boikoetliso, mokokotlo o lokela ho otloloha, 'me u lokela ho tsamaisa lithupa ha u ntse u etsa traction ha u ntse u phefumoloha;
- ho molemo ho koetlisa mesifa ea 'mele o ka holimo le o ka tlaase eseng ka har'a seboka se le seng, empa letsatsi le leng le le leng - mokhoa ona o tla qoba ho imeloa ke' mele.
Keletso ea morupeli oa boikoetliso. Ho na le litsela tse peli tsa ho fetola matla a koetliso holim'a crossover - ka ho eketsa (ho fokotsa) palo ea ho pheta-pheta kapa ka ho fetola boima ba mojaro. Sheba hape: Ho ithuta ho hula holim'a crossbar!
Boikoetliso ba 'nete ho simulator ea crossover
Har'a boikoetliso bo nepahetseng ka ho fetesisa bo entsoeng ho simulator ea crossover:
Bakeng sa mmele o kaholimo:
- Ho fokotseha ha matsoho - ho u lumella ho sebetsa mesifa ea pectoral le ho etsa phomolo e ntle. E etsoa ka mokokotlo o otlolohileng ka matsoho a mabeli ka nako e le 'ngoe, e fokotsoang ka pel'a hao e le hore likhahla li se ke tsa ama torso.
- Ho feto-fetoha ha matsoho le ho atolosoa ha matsoho (ke mokhoa o mong oa ho ikoetlisa ka li-dumbbells kapa barbell) - ho koetlisa li-biceps le triceps. Ho koetlisa li-biceps, li-handles li lokela ho hokahanngoa le sekoahelo se ka tlaase, 'me li-triceps li sebetsoa ka letsoho le otlolohileng ho ea holimo kapa tlaase.
- "Lumberjack" ke boikoetliso bo sebetsang ba ho matlafatsa mesifa ea mpa. E etsoa ka tsela e 'ngoe le e' ngoe ka thoko, 'me ho ts'oara ho etsoa ka matsoho a mabeli bakeng sa sephethephethe se le seng.
Bakeng sa 'mele o ka tlase:
- Li-squats tse tsoang mokokotlong oa boima bo tlaase - fana ka mojaro o mongata oa mesifa ea gluteal ntle le tšusumetso e mpe mangoleng. 'Me mesifa ea letheka, mokokotlo, le abs e sebelisoa e le bonase.
- Ho sisinyeha ha maoto (ka morao le ka lehlakoreng) - ho etsoa tlas'a mojaro ka leoto le leng le le leng, ho u lumella ho pompa mesifa ea gluteal.
Crossover ke mochini o phethahetseng oa ho koetlisa matla ka bonngoe. 'Me e le ho qoba likotsi le boima bo feteletseng, ho molemo ho qala ho sebetsa le eona tlas'a tataiso ea morupeli. Sheba hape: Koetliso e fapaneng ea boikoetliso ke eng?
Mokhoa oa ho etsa boikoetliso ho simulator ea crossover
Crossover ke mochine o arolang matla 'me o u lumella ho koetlisa mesifa ea sefuba, lebanta la mahetla, mokokotlo le ho hatella, ha mojaro o ajoa feela ka mesifa e hlokahalang. Simulator e na le liforeimi tse peli tsa boima ba 'mele tse kopantsoeng ke jumper. Lithapo le lithupa li otlolloa ho li-blocks tsa boima, 'me ha u sebelisa simulator u tlameha ho hula lithapo ka boima bo hlokahalang.
Boikoetliso bo ka sehloohong bo etsoang ka thuso ea crossover ke ho fokotseha ha matsoho. Ho e etsa ka mefuta e fapaneng, o ka hatisa mojaro likarolong tse fapaneng tsa mesifa ea pectoral. Boima ba ho sebetsa ha bo na taba: ho bohlokoa haholo ho utloa ho otlolla le ho honyela ha mesifa ea pectoral. Sheba hape: Ke hobane'ng ha u hloka koetliso ea mesifa ea hypertrophy?
Mokhoa oa ho etsa boikoetliso ka li-blocks tse tlase:
- beha boima, nka lithupa, u eme bohareng ba simulator, u behe maoto a hao moleng o le mong;
- sutumelletsa sefuba pele le holimo, khutlisetsa mahetla a hao morao.
- ha o ntse o hema, phahamisa matsoho a hao mme o a kopanye;
- u se ke ua hatella li-biceps haeba u batla hore mojaro o be sefubeng feela;
- nka khefu e khutšoanyane sebakeng se phahameng;
- ha u ntse u hema, theola matsoho a hao fatše, u boloke ho kheloha mokokotlong oa thoracic.
Mokhoa oa ho etsa boikoetliso ka li-blocks tse kaholimo:
- beha boima, nka lithupa, u eme bohareng ba simulator, u behe maoto a hao moleng o le mong;
- inama, u boloke mokokotlo oa hau o otlolohile (karolo ea likhato tse 45);
- ha u ntse u phefumoloha, tlisa matsoho a hao hammoho ka pel'a hao, u leka ho etsa motsamao ka lebaka la mosebetsi oa mesifa ea sefuba;
- ha u fihla tlhorong, ema hanyane;
- otlolla matsoho a hao mahlakoreng ha o ntse o phefumoloha.
Ha ho na boikoetliso ba 'mele ba mahala bo tla fana ka mojaro oa XNUMX% mesifa ea pectoral, ho fapana le crossover. Empa e-ba hlokolosi: latela mokhoa ona 'me u buisane le mokoetlisi haeba u itokiselitse ho lekana ho sebelisa crossover (haholo-holo ho tlisa matsoho ka li-blocks tse tlaase). Sheba hape: U ka khetha mokoetlisi ea nepahetseng joang?