Namuhla sizokhuluma ngama-squats ku-crossover - umqeqeshi osebenza kahle evumela ukuthi upomule imisipha yomzimba wonke. Iyiphi intombazane engafuni ukuba nembongolo eqinile nenhle, kanye nemilenze emincane nemincane? Kepha ngasikhathi sinye, akubona bonke abantu abathanda izivivinyo ze-barbell ezisindayo, noma bafuna ukuhlukahluka kwe-banal. Ngendlela, amadoda nawo ajabule ukubandakanyeka kwi-crossover, futhi ayakwazisa ngamathuba amakhulu kakhulu wamathuba nezinhlobo zomthwalo. Well, izinto zokuqala kuqala!
Kuyini i-crossover?
I-crossover ingenye yamadivayisi ayisisekelo kunoma yikuphi ukuzivocavoca, futhi ibukeka ingaconsi phansi ngokuphelele. Uhlaka lwebhulokhi (ama-rack wensimbi ama-2), ephelele ngamabhulokhi okudonsela - ngaphezulu nangaphansi. Izisindo zingashintshwa ukuze zivumelane nezinga lokuqina lomsubathi. I-simulator ifakwe nezintambo ezikhethekile, izibambo ezahlukahlukene, i-crossbar. Ibonakala njengedivayisi yamandla.
Umsubathi ubeka isisindo asifunayo, akhethe isibambo, athathe isikhundla sokuqala. Ngemuva kwalokho, ngomzamo weqembu lezicubu ezihlosiwe, udonsela amabhulokhi ngendlela efanele nangengqondo ethile, ngenxa yalokho ahla enyuka ngaphakathi kohlaka.
Kuhunyushwe kusuka esiNgisini, igama "cross over" lihunyushwa ngokuthi "ngayo yonke into." Ngempela, lokhu kusho ukuthi i-simulator ikuvumela ukuthi uqeqeshe wonke umzimba, futhi lokhu kukwenza okuningi.
Izikwele zeCrossover ezinebhulokhi elingezansi zingenye yezindlela ezinhle kakhulu zokulayisha umzimba wakho ophansi: izinkalo zakho nama-glutes. Ngesikhathi esifanayo, idivayisi yenza umsebenzi wokusekela, okusho ukuthi umgijimi ngeke asebenzise amandla angeziwe ekulawuleni ibhalansi. Ukuqeqeshwa kuzovela kube kwekhwalithi ephezulu futhi kuhloswe ngqo kwimisipha ekhonjiwe.
Izinzuzo zeCrossover squats Nobubi
Ama-squats ebhlokini adinga izindleko ezinkulu zamandla, ngoba cishe awekho neze ngaphansi kokuzivocavoca nge-barbell. Ukusebenza kwabo kubonakala ngemuva kwamasonto ama-2-3 amakilasi. Ake sibheke izinzuzo zalezi zikwele:
- Kukhona ukulungiswa kwekhwalithi ephezulu yokukhululeka kwemisipha;
- Ukukhula kwabo okusebenzayo kuqala;
- Umdlali angakwazi ukulawula umthwalo ngenxa yekhono lokushintsha isisindo. Ngakho, crossover kufanelekile kokubili Wabasaqalayo futhi weightlifters abanolwazi.
- Ngenxa yekhono lokusebenzisa isisindo esincane, le divayisi ingasetshenziselwa ukufudumeza phambi kwenxanxathela kagesi noma ngesikhathi sokuvuselelwa ngemuva kokulimala;
- Ngenxa yenani elikhulu lezinto zokusebenza (izinsimbi ezinqamulelayo, izibambo, izibambo, izintambo), ukuvivinya umzimba okuhlukahlukene kuvulela umsubathi;
- Ku-crossover ayikho ingozi yokulahlekelwa ibhalansi nokuwa, ukulahla i-projectile emlenzeni wakho, okusho ukuthi ukuqeqeshwa kwakho kuzophepha;
- Ngokukhetha okulungile kokuzivocavoca, unganciphisa ukucindezeleka emhlane nasemadolweni akho ngesikhathi sezikwele. Leli phuzu libaluleke kakhulu kubagijimi ekuvuseleleni ngemuva kokulimala nokuphazamiseka.
I-crossover inokubuyela emuva, kepha inye kuphela - le divayisi ayikwazi ukwakhiwa wedwa ekhaya. Kuzodingeka uthenge umshini wokuzivocavoca esitolo sezemidlalo noma uvakashele indawo yokuzivocavoca.
Ukungafani kwama-squats ku-crossover kunanoma yiziphi izimo ezingahambisani nokusebenza komzimba, kanye nohlu oluyisisekelo: ukuvuvukala, ukukhulelwa, isifo senhliziyo, isifo sohlangothi, ukukhuphuka kwezifo ezingapheli, ngemuva kokuhlinzwa kwesisu, izinkinga zenhliziyo, imithambo ye-varicose esebenzayo.
Yimiphi imisipha esebenza ngesikhathi sezikwele
Ngemuva kwesikhashana, sizobheka inqubo ye-squat ku-crossover nge-block engezansi, kepha okokuqala sizohlaziya ukuthi yimiphi imisipha ebandakanyekile kulokhu:
- I-Gluteus maximus - isebenza ngokugcwele;
- Ama-Quadriceps - okubaluleke kakhulu kwesibili;
- Inkonyane - kancane;
- Cindezela - ngokungasho lutho.
Inqubo yokwenza kanye namaphutha ajwayelekile
Ngakho-ke, ake sithole ukuthi singazenza kanjani izikwele emshinini webhulokhi:
- Qinisekisa ukufudumala ukulungiselela izicubu ezihlosiwe zomthwalo;
- Setha isisindo sakho sokusebenza, sabaqalayo sincoma ukuthi ukhethe ubuncane;
- Khetha isibambo, ukhumbula ukuthi kulula ukusebenza ngesibambo esiqondile;
- Isikhundla sokuqala - imilenze ububanzi ububanzi ehlombe, ukwehliswa kwamahlombe, amahlombe ahlanganisiwe, cindezela isikhathi, ukuphatha ngesandla ngokubamba okuqondile okujwayelekile.
- Udinga ukuphumula phansi ngezithende zakho, udlulisele kubo isisindo somzimba wakho;
- Izinzwane namadolo kuyadonswa kuhlukaniswe futhi kukhombe ohlangothini olulodwa;
- Umhlane wakho kufanele uhlale uqonde kuzo zonke izigaba zethambo squat ku-crossover.
- Izandla nomhlane azibandakanyeki emsebenzini!
- Njengoba uhogela, qala i-squat, kanti amadolo, eqinisweni, ahlala endaweni eyodwa, futhi isinqe sibuyele emuva. Umhlane uqondile! Imisipha yezinqe ne-abs ishubile;
- Ungakwazi ukugoqa ukuze uhambisane nefulethi (okhalweni namadolo akha i-engela yama-degree angama-90) noma aphansi, kuze kube sezingeni eliphezulu, kuyilapho amadolo abukeka ebheka phezulu;
- Njengoba ukhipha, ngomzamo wokuqhuma wezinqulu nezinqe, phakamisela endaweni yokuqala. Lokhu kungadala ukuthi umzimba uhlehle kancane emuva. Khumbula isisindo esidluliselwe ezithendeni.
- Kufanele uzwe yonke isentimitha ezinqeni zakho - yizona ezithwala umthwalo omkhulu.
Inqubo ye-block squat akuyona elula futhi idinga ulwazi lwama-nuances. Sincoma ekuqaleni ukuthi sicele umsubathi noma umqeqeshi onolwazi ukuthi "akubeke" ukuzivocavoca umzimba, ukubheka ukunemba kwesikwele.
Abaqalayo kufanele benze ama-squat ayi-15-20 ngesisindo esincane samaqoqo ama-2-3. Abadlali abasethuthukile benza inani elifanayo lokuphindaphinda, kepha ngomthwalo owandisiwe futhi bawulethe kumasethi we-6-8.
- Bukela ukuphefumula kwakho - ngesikhathi sokuphakama okuphezulu kakhulu, ekukhuphukeni, phefumula, ekwehliseni - donsa
- Lawula isikhundla sangemuva sakho - noma kunjalo awusoze wakuzungeza. Ngakho-ke weba umthwalo ezinqeni, futhi uma unezinkinga ngomhlane wakho, yandisa inkambo yabo;
- Sebenza kuphela ama-glutes akho kanye nezinqulu. Umzimba ongenhla umane ubambelele kwi-crossover futhi awenzi lutho ukusiza i-squat.
Manje usuyazi ukuthi ungazenza kanjani izingqimba ezibulalayo. Kusukela manje kuqhubeke, ukujima kwakho kuzoba ngcono kakhulu futhi kuthakazelise. Khumbula ukusebenza kwe-crossover. I-simulator ikuvumela ukuthi upompe hhayi kuphela umzimba ongezansi, kodwa futhi nalowo ongaphezulu, kanye nokuhlanganisa umthwalo. Isibonelo, ukwenza ama-squats ku-crossover nge-block ngaphezulu kungakha izingalo zakho namahlombe. Sincoma ukuthi ufunde lonke uhlu lokuzivocavoca olungenziwa nge-crossover ngokwehlukana bese uqala ukuzijwayeza. Vele ungazami ukumboza wonke amaqembu emisipha ngosuku olulodwa. Kuwukuhlakanipha ukusebenzela indawo ephansi ngosuku olulodwa, bese engenhla ngolandelayo. Khumbula, isihluthulelo sokuqeqeshwa okuphumelelayo uhlelo olulinganiselayo nokuzivocavoca okukhethwe kahle!
