Ukuhlangana kweCrossover ukuzivocavoca okusebenzayo okuhlukanisiwe kokuthuthukisa imisipha yesifuba. Ukuyenza ngokungafani okuhlukile, ungagcizelela umthwalo ezingxenyeni ezahlukahlukene zemisipha ye-pectoral: ingxenye ephezulu, engezansi, engaphakathi noma ephansi. Kunokwehlukahluka okuyinhloko kwemininingwane yesandla ku-crossover: ukuma, ukulala ebhentshini, ngamabhulokhi aphezulu noma aphansi. Ungazenza kanjani zonke izinhlobo zalo msebenzi ngokufanele kuzoxoxwa ngazo endabeni yethu yanamuhla.
Izinzuzo nokuphikisana
Ngaphambi kokuqhubeka nendaba mayelana nenqubo yokwenza lo msebenzi, sizobe sichaza kafushane ukuthi yiziphi izinzuzo nezinzuzo ezikunikeza umgijimi, nokuthi ukusebenza kwakhe kuphikisana nobani futhi ngasiphi isizathu.
Izinzuzo zokuzivocavoca umzimba
Ngosizo lwemininingwane yesandla ku-crossover kungenziwa ukweqa okukhulu ekuthuthukiseni imisipha ye-pectoral. Kuhle ukufunda ukuthi "ungazivula kanjani" kahle, ngoba umsebenzi uhlukanisiwe, amahlombe nama-triceps cishe acishiwe ekuhambeni, okungenakushiwo ngezinye izivivinyo zesifuba.
Njengomthetho, izandla ze-crossover zibekwa ngasekupheleni kokuzivocavoca kwesifuba ukuze kuzuzwe ukujikeleza kwegazi okuphezulu. Umsebenzi wenziwa ezinhlobonhlobo zokuphindaphinda - kusuka ku-12 nangaphezulu. Isisindo sokusebenza asinandaba, kubaluleke kakhulu ukuzwa ukunwebeka nokuncipha kwemisipha ye-pectoral.
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Izimo zokuzivocavoca umzimba
Akunconyelwe ukwenza imininingwane ku-crossover elele abasubathi abanezifo ezilandelayo:
- i-neuritis yezinzwa ze-brachial;
- i-tendobursitis;
- i-tendinitis.
Ukwelula imisipha ye-pectoral kakhulu endaweni ephansi kuzodlula amalunga ehlombe nemisipha, futhi ubuhlungu obungapheli buzoqina kakhulu. Lokhu akusebenzi kangako kulwazi lwakudala lwezandla ku-crossover emi emabhulokini aphezulu, kepha kusamele uqaphele ukuthi ungasebenzisi izinsimbi ezisindayo ngokweqile.
Akunconyelwe abaqalayo ukwenza i-crossover crossover ngamabhulokhi aphansi. Lokhu kungukuzivocavoca kwezobuchwepheshe okudinga ukuxhumeka okungenangqondo kwe-neuromuscular. AmaNewbies awanakho lokho. Thuthukisa kangcono isifuba sakho esingenhla ngemishini yokuthambekela nokusebenza, futhi uma ubona ukwanda kwesisindo semisipha, ungaqala ngokushelela ukwenza imininingwane yezingalo ku-crossover.
Yimiphi imisipha esebenza ngesikhathi sokuvivinya umzimba?
Uma wenza konke kahle, cishe wonke umthwalo uwela emisipheni yepectoral. Okunye ukucindezeleka okuyi-static kutholakala kuma-biceps, ama-triceps, nakuma-delts angaphambili, kepha akufanele kuthikameze ukugxila kwakho emsebenzini wesifuba. Uma unomuzwa wokuthi amahlombe akho nama-triceps akho akhathele kangako kunesifuba sakho, khona-ke isisindo sokusebenza sinzima kakhulu.
Imisipha yabezindaba nezinqe isebenza njengeziqinisi, ngenxa yalokho sithatha isikhundla esifanele.
Indlela yokuzivocavoca umzimba
Ngezansi sizokhuluma ngenqubo yokwenza izinhlobo eziningana zokuzivocavoca kwe-crossover zokuguqula izandla.
Uhlobo lwakudala
I-crossover crossover yakudala yenziwa ngokulandelayo:
- Bamba izibambo ze-crossover bese ubeka izinyawo zakho kulayini. Zama ukungahambeli phambili, ngoba lokhu kudala i-torque emgogodleni futhi kungaholela ekulimaleni.
- Ncika phambili, ugcine umhlane wakho uqonde. Lapho uqina khona umthamo, isifuba esingenhla sizosebenza ngokwengeziwe. Kungcono ukugcina ukuthambekela kweziqu ezingama-45 kulo lonke isethi.
- Ngenisa kahle izandla zakho phambi kwakho, ukhiphe umoya. Zama ukwenza ukunyakaza kuphela ngenxa yomsebenzi wemisipha yesifuba, amahlombe nezingalo akufanele kubambe iqhaza ekunyakazeni, izingalo kufanele zigobeke kancane. Ngesikhathi sokuncipha okuphezulu, thatha ikhefu elifushane - ngale ndlela ukhulisa umthwalo engxenyeni engaphakathi (maphakathi) yesifuba.
- Ukuthatha umoya, kancane usakaze izingalo zakho ezinhlangothini. Nweba isifuba sangaphandle kancane bese wenza okunye ukuphindaphinda.
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Ukuzivocavoca emabhuloki aphansi
Ukuncishiswa kwezingalo ku-crossover ngokusebenzisa amabhlogo aphansi ngokugcizelela esifubeni esingenhla kwenziwa ngale ndlela elandelayo:
- Thatha izibambo zamabhulokhi aphansi bese ubeka izinyawo zakho ububanzi behlombe. Isigaba esingesihle sokunyakaza asibalulekile kangako lapha, ukunweba endaweni ephansi ye-amplitude kuncane kakhulu, ngakho-ke asikho isidingo sokuzama "ukwelula" ingxenye engaphandle yesifuba.
- Letha isifuba sakho phambili kancane naphezulu, bese uphushela amahlombe akho emuva - ngale ndlela ususa umthwalo omningi kubo futhi ungagxila emsebenzini owedwa wesifuba esingenhla.
- Njengoba uhogela, qala ukuphakamisa izingalo zakho uzilethe phambi kwakho. Ukunyakaza kufanele kube bushelelezi. Akunasimo lapho sicindezela khona ama-biceps, ngaphandle kwalokho i-90% yomthwalo izowela phezu kwabo. Bamba umzuzwana endaweni yokuncipha okukhulu ukuze uqinise imisipha yesifuba ngokuqinile.
- Ngenkathi uhogela, yehlisa izingalo zakho phansi ngobumnene, ugcine ukugoba emgogodleni we-thoracic futhi ungaphusheli amahlombe akho phambili noma phezulu.
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Ukuqeqeshwa kweCrossover kulele ebhentshini
Ukuncishiswa kwezandla ku-crossover elele ebhentshini kwenziwa kanjena:
- Thatha izibambo zamabhulokhi aphansi ulale ebhentshini. Ibhentshi kufanele lilingane ngqo phakathi kwezibambo. Kubeke kahle ukuze izintambo zemishini zigudle ngesifuba sakho. Ungasebenzisa ibhentshi enezingqimba noma ibhentshi elinciphisayo noma ibhentshi elinomthambeka ongemuhle. Lapho kukhulu ukuthambekela kokuthambekela, lapho umthwalo uwela kakhulu esifubeni esingenhla.
- Yehlisa amahlombe akho phansi, ulethe amahlombe akho ehlombe ndawonye futhi ungagobisi iqolo lakho elingezansi. Uma ufisa, ungabeka imilenze yakho ebhentshini noma uyiphakamisele emoyeni ukuze ungabi nesifiso sokuphumula ngawo wonke amandla akho phansi wenze umsebenzi wakho ube lula.
- Qala ukuletha izibambo ngaphezulu kwakho. Ngaphandle, ukuvivinya umzimba kufana nokubeka ama-dumbbells, kepha ngaphandle kuphela. Ngenxa yedivayisi yomqeqeshi webhulokhi, ukumelana okwengeziwe kuyenziwa, okumele kunqotshwe njalo. Ama-dumbbells awakwenzi lokho.
- Qhubeka uhlanganise izandla zakho kuze kuhlale u-5-10 cm phakathi kwezibambo. Kuleli qophelo udinga ukuhlala umzuzwana bese uhluza isifuba sakho nangaphezulu. Yisifuba, hhayi ama-biceps. Uma ngalesi sikhathi izicubu zakho zesifuba ziqala ukuminyanisa, ngabe wenza konke kahle.
- Yehlisa izibambo phansi. Ngezansi, senza futhi ukubambezeleka okufishane ukuze welule kahle i-fascia yemisipha.
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Ungakushintsha kanjani ukuvivinya umzimba?
Umsebenzi weCrossover uwumthwalo ongajwayelekile, akukho ukuzivocavoca kwesisindo samahhala okuzokunika umthwalo we-100% emisipheni yepectoral kulo lonke isethi. Uma, ngasizathu simbe, kungekho okuhlukile kwalokhu kuvivinya umzimba okukufanele, okuwukuphela kwento ongashintsha imininingwane yesandla kuyo crossover ukuxuba izandla ku "butterfly" (peck-deck). Lokhu kubuye kube ngumqeqeshi webhulokhi, ngakho-ke umthwalo uzocishe ufane. Umehluko kuphela ukuthi isikhundla sesivele simisiwe ku "uvemvane", ngakho-ke cishe akunakwenzeka ukuguqula umthwalo bese uwugcizelela engxenyeni ethile yesifuba.
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Uma ijimu yakho ingenalo uvemvane, ungasebenzisa umshini wokudonswa kwe-dorsal delta ohlezi emuva - umphumela uzofana ncamashi.
