Umhlahlandlela Wakho Ophelele Womshini We-Cable Crossover

-Delile

• Izinzuzo Zokusebenzisa Umshini We-Cable Crossover
• Ububi bokusebenzisa i-Cable Crossover Machine
• Ukuzivivinya Okungcono Kakhulu (futhi Okubi Kakhulu) Okungenziwa Emshinini Wekhebula
• Ukuzivocavoca Komshini Wakho Wekhebula
• Buyekeza kwe-

Cishe uke wabona umshini wekhebula crossover ejimini yakho noma estudiyo sokuqina. Iwumshini omude, amanye anomumo we-T olula kanti amanye anezinamathiselo eziningi awenza abe umshini omkhulu futhi ongakwazi ukuwugeja.

Akunandaba ukuthi hlobo luni lokuzivocavoca onalo, umshini wekhebula uzohlala uhlanganisa, yebo, izintambo-noma okungenani ama-pulleys amabili anezibambo ongadiliza phansi, phezulu, ngaphesheya, noma ku-diagonal (izinketho eziningi kangaka!). Ngamanye amagama, le ngxenye yemishini ingasebenza emzimbeni wakho wonke ezindizeni eziningi zokuhamba, ikwenze kube wusizo olukhulu ekusebenzeni kwakho kokuqeqeshwa kwamandla. (Ngenye yemishini embalwa Yokuzivocavoca Ebaluleke Isikhathi Sakho, ngokusho kochwepheshe.)

Lokho kusho, akuzichazi ncamashi. Nakhu konke odinga ukukwazi mayelana nendlela yokusebenzisa umshini we-cable crossover ngokuphepha nangempumelelo.

Izinzuzo Zokusebenzisa Umshini We-Cable Crossover

Kuphephe kancane. "Kukhona ingxenye yokuphepha nomshini we-cable crossover ngoba awusoze waba sendaweni lapho isisindo singehla khona kuwe," kusho uDon Saladino, umqeqeshi nomnikazi wamaqembu okuzivocavoca eDrive495. "Uhlala udonsela ngakuwe noma uyasunduzela kude, ngakho-ke uma kukhona okungahambi kahle, ungavele uyiyeke bese ibuyela emuva erankini." Lokho kusho ukuthi uma uke waqhela ezisindweni ezisindayo ngenxa yokwesaba ukuziwisa, umshini wekhebula ungaba ithuluzi lakho elisha lokuya kulo ukuze uthole ukuqina, ngaphandle kokukhathazeka ngokulimala komthelela.

Ihlala isebenza umnyombo wakho. Enye i-pro enkulu yokusebenzisa lo mshini: Uthola inselele yokuzinza ngokuhamba ngakunye. "Izintambo zikuphoqa ukuthi uhlanganyele futhi uzinze ngemisipha ethize," kusho uSaladino. "Uma lezo zisimamisi ezincane zingaqinile futhi uqinisa imisipha yakho emikhulu kuphela, kulapho-ke abantu beqhumisa khona izicubu nokulimala."

Thatha ukuzivocavoca kwesifuba, isibonelo, kusho uSaladino. Nge-dumbbell noma i-barbell, cishe ulele phansi, ucindezela isisindo phezulu ophahleni. Uma ukukwenza emshinini wekhebula, umi (ngezinyawo ezimbili, ume endaweni emile, noma uguqe ngamadolo), okusho ukuthi manje umzimba wakho wonke usebenza ukukugcina ume mpo. Ngakho-ke, njengoba umzimba wakho ongaphezulu ucindezela isisindo, ama-glutes akho, ama-quads, ama-hamstrings, kanye nomgogodla wakho udubula ukuze uhlale uzinzile. Ube ususebenzisa umzimba wakho wonke ndawonye njengeyunithi eyodwa, okubaluleke kakhulu ekusebenzeni kwezemidlalo, uyanezela. (Bheka: Kungani Amandla Asemqoka Ebaluleke Ngaphesheya Kwe-Aesthetics)

Yengeza isici esihlukile sokumelana. Okuhle ngokusebenzisa umshini wekhebula kulezi zivivinyo ukuthi unengxabano phakathi nokunyakaza konke. "Lapho wenza ukunyakaza ngama-dumbbells, kunephuzu lokunyakaza lapho kungekho khona ukungezwani emisipheni," kuchaza uSaladino - isihloko sempukane esifubeni siyisibonelo. "Kodwa ngomshini wekhebula, ungadala ukungezwani kulo lonke uhlelo lokuzivocavoca."

Kuyinto ngokwezifiso super. Ekugcineni, enye inzuzo emshinini wekhebula ukuthi ungenziwa ngokwezifiso, kusho uSaladino. Isibonelo, ingalungiswa ukuze ihambisane kahle nokuphakama komuntu, ungathuthuka kalula esisindweni njengoba uya uqina, futhi kunamandla kakhulu okwenza ithani lokuzivocavoca umzimba okuhlukile (kepha ngaphezulu kulokho okungezansi).

https://www.instagram.com/tv/B2z0VcGAGUx/?igshid=9e0h1x8vzefn

Ububi bokusebenzisa i-Cable Crossover Machine

Ngaphezu komshini omkhulu futhi osindayo (akuyona ithuluzi lokuzivocavoca ekhaya), unezithiyo ezimbalwa zokuqeqeshwa.

Kungaba nzima kakhulu. Okokuqala, ngenkathi ungasebenzisa umshini wekhebula ukuze uqine ngokwengeza isisindo esithe xaxa njengoba izivivinyo zizwakala zilula, ekugcineni uzofika endaweni yokumisa — noma usinda kakhulu umshini wekhebula. USaladino uthi lokhu kuyinkinga enkulu kulabo abazama ukugqoka imisipha, abakhi bomzimba, ngaphezu kwanoma ngubani omunye umuntu. Kepha uma futhi unamandla amakhulu, kungakubuyisela emuva.

Akukulungele ukusebenza kwejubane namandla. Futhi, uma ungumdlali ofuna ukuthola Ngokushesha, umshini wekhebula ngeke kukusize uqeqeshe kuleyo ndlela ethile. Ithi, isibonelo, udlala i-softball futhi ufuna ukuphonswa okunamandla, ngakho usebenza ngokucindezela okuqinile, okusheshayo kwesifuba kulokho kunyakaza kokujikijela. Kunzima ukukhiqiza amandla ngenkathi uphusha noma udonsa ngoba izisindo emshinini wekhebula zizovele zindizele phezulu bese zibuyela phansi—hhayi ngempela into abanye abaya ejimini abazoyijabulela. Okufanayo kuya kubagijimi okungenzeka ukuthi basebenza kuma-sprint mechanics, njengejubane, idrayivu eqinile yamadolo.

Kungaba kuningi kakhulu kwabaqalayo. Uma umusha sha ukuzivocavoca umzimba futhi usafunda ukuthi ungasebenza kanjani ngokunyakaza ngefomu elifanele futhi ugcine ukuhleleka okufanelekile komzimba, kungcono kakhulu ukubhekana nokuvivinya kwakho umshini wekhebula lokuqala nochwepheshe. "Uma ungumfundi osanda kufunda, kubalulekile ukufuna isiqondiso sochwepheshe bokufaneleka oqinisekisiwe ukuze uqinisekise ukuthi usebenzisa imishini ngokuphepha, njengoba bekuhlosiwe," kusho u-Jacque Crockford, i-ACE-CPT, kanye nomphathi wokuqukethwe kwe-physiology yokuzivocavoca waseMelika. UMkhandlu Wokuzivocavoca. Umqeqeshi angakubuza ngokuqina nokuthi imiphi imisipha okufanele ngabe uyayisebenza. (Bheka futhi lokhu kuqeqeshwa kwamandla kwabaqalayo.)

Ukuzivivinya Okungcono Kakhulu (futhi Okubi Kakhulu) Okungenziwa Emshinini Wekhebula

Ungenza noma yiluphi uhlobo lokuzivocavoca noma lokudonsa ngomshini wekhebula futhi luzokwenza kusebenze umzimba wakho wonke. Lokho kufaka phakathi ukunyakaza okufana nokucindezela kwesifuba okumile, i-chest fly, i-lat pull-down, nanoma yiluphi uhlobo lomugqa (ukuma, ukuguqa, noma ukugoba).

Umshini wekhebula usebenza kahle ekuzivocavoceni okuphikisana nokujikeleza, njengomshini wePallof, okhuphula ukusha kuma-oblique akho nakwezinye iziqinisi eziyinhloko. Futhi kuyithuluzi lokugqama lokuqeqesha umzimba wakho ezindizeni ezihlukile zokunyakaza. Isibonelo, emigqeni, ungenza unyakazo umile uqonde phezulu, udonse izintambo ubuyele emuva uqonde ezimbanjeni zakho. Noma hambisa ikhebuli phezulu bese uyidonsa uye phansi, usebenze imisipha ngenye indlela. "Ngithanda ukulayisha ijoyinti ngamazinga ahlukene," kusho uSaladino. "Uma uhlale udonsa ikhebula nge-engeli efanayo, uzoba namandla kakhulu kuleyo ndiza eyodwa yokunyakaza." (Bheka: Kungani Udinga Ukunyakaza Kwamuva Ekuqeqesheni Kwakho)

Ungakwazi futhi ukushintsha kalula ukuma kwakho ukuze uthole izivivinyo ezihlukene ukuze ungeze ukuhlukahluka okwengeziwe, kusukela ekucindezeleni okumile okuhlangothi olulodwa lwesifuba ukuya ephahleni eline-bicep curl ukuya ku-chop yokhuni eguqayo. "Ngenxa yokusetha ukumelana nekhebula, lolu hlobo lwemishini luvumela ukuguquguquka kwamaphethini okunyakaza ngenkathi kugcinwa ukumelana okungaguquki," kusho uCrockford. "Ukuma, ukuhlala, ukuguqa nokulala izikhundla kungafezwa ngemishini eminingi yamakhebula, evumela uhlelo lokumelana nomzimba ogcwele."

Umshini wekhebula usebenza kahle nokunyakaza okuhlanganisiwe, kusebenza imisipha eminingi ngasikhathi sinye. Thatha lo mugqa wepulangwe oseceleni, ukhombe i-abs yakho namalati akho, noma le anti-rotation reverse lunge, esebenza ingqikithi yakho nemilenze yakho — zombili izintandokazi zeCrockford.

Ngenkathi ungenza cishe noma yiluphi uhlobo lokuzivocavoca ngomshini wekhebula, kukhona eyodwa okungenzeka ukuthi ufuna ukuyokweqa — okungukuthi, ama-crunches. Abantu abaningi benza ukugoqa ngomshini wekhebula ngokubamba izintambo ngemuva kwentamo bese beshona phansi bebheke emshinini, kepha leyo akuyona indlela engcono kakhulu yokusebenza i-abs yakho. "Udonsa ngentamo futhi ungena ekuguqukeni komgogodla," kusho uSaladino. Lokhu kunezela esimweni esivamile sokuzingelwa futhi kuveza ingozi enkulu yokulimala kunokukhokhelwa okungaba khona. Namathela kulezo zinyathelo ezilwa nokujikeleza (njengalezi zivivinyo zomshini wekhebula) ukuqinisa i-midsection yakho, esikhundleni salokho.

Ukuzivocavoca Komshini Wakho Wekhebula

Ukuze wakhe ukuzivocavoca umzimba okugcwele emshinini wekhebula crossover, khetha ukuzivocavoca okukodwa esigabeni ngasinye (iqembu lemisipha) ngezansi. Yenza ukuphindaphinda okungu-6-12 ngakunye ngamasethi angu-3-4.

Ama-Quads:

• Ikhebula lesikwele
• Ikhebula Lokuhlukanisa Ikhebula

Imikhuba

• Ukuma Kickback
• Ukudonsa Ikhebula (ihip hinge)

Isifuba:

• I-Single-Arm Chest Press (nayo ingadiyazela)
• Impukane Yesifuba

Emuva:

• Umugqa Omile
• Ukuguqa kweLat Pull-Down

Umongo:

• I-Pallof Cindezela
• Izinkuni Chop

Buyekeza kwe-