Cikakken Jagoranku zuwa Injin Crossover Kebul

Wadatacce

• Fa'idojin Amfani Da Na'urar Kare Kebul
• Illolin Amfani da Na'urar Haɗa Kebul
• Ayyuka Mafi Kyawu (kuma Mafi Muni) Don Yi akan Na'urar Kebul
• Motsa Kayan Injin Cable naku
• Bita don

Wataƙila kun hango injin kebul na kebul a gidan motsa jiki ko ɗakin motsa jiki. Dogayen na'ura ne, wasu daga cikinsu suna da sifar T mai sauƙi wasu kuma suna da ƙarin haɗe-haɗe waɗanda ke sanya shi girma kuma ba za a iya rasa shi ba.

Komai irin nau'in kayan aikin motsa jiki naka, injin na USB koyaushe zai haɗa da, ba shakka, igiyoyi - ko aƙalla jakunkuna biyu tare da hannaye waɗanda za ku iya ja ƙasa, sama, ko'ina, ko akan diagonal (zaɓi da yawa!). A wasu kalmomi, wannan yanki na kayan aiki na iya aiki da dukan jikin ku a cikin jiragen sama masu yawa na motsi, yana mai da shi matukar taimako ga ƙarfin horo na horo. (Yana ɗaya daga cikin ƴan Injinan Motsa Jiki waɗanda Ainihin Cancantar Lokacinku ne, a cewar masana.)

Wannan ya ce, ba daidai ba ne mai bayanin kansa. Ga duk abin da kuke buƙatar sani game da yadda ake amfani da injin crossover na USB lafiya da inganci.

Fa'idojin Amfani Da Na'urar Kare Kebul

Ya ɗan fi aminci. Don Saladino, mai horarwa kuma mai kulab din motsa jiki na Drive495 ya ce "Akwai bangaren tsaro tare da injin kebul na kebul saboda ba ka taba cikin wani matsayi da nauyi zai iya sauka a kanka ba." "Kullum kuna ja zuwa gare ku ko turawa, don haka idan wani abu ya yi kuskure, za ku iya barin shi kawai kuma ya koma cikin tara." Wannan yana nufin idan kun taɓa nisanta daga nauyi mai nauyi don tsoron faduwa da su, injin na USB zai iya zama sabon kayan aikin ku don samun ƙarfi, ba tare da damuwa game da raunin da ya faru ba.

Yana aiki koyaushe. Wani babban pro don amfani da wannan injin: Kuna samun ƙalubalen kwanciyar hankali tare da kowane motsi. Saladino ya ce "Wayoyin suna tilasta muku shiga da daidaitawa tare da takamaiman, ƙananan tsokoki," in ji Saladino. "Idan waɗannan ƙananan masu kwantar da hankulan ba su da ƙarfi kuma kuna ƙarfafa manyan tsokar ku kawai, a lokacin ne mutane ke fitar da tsokoki da raunin da ya faru."

Ɗauki motsa jiki na bugun ƙirji, alal misali, in ji Saladino. Tare da dumbbell ko barbell, wataƙila kuna kwance, danna nauyi sama zuwa rufi. Lokacin da kake yin ta a na'urar USB, kana tsaye (a kan ƙafa biyu, a cikin matsayi mai mahimmanci, ko ma durƙusa), wanda ke nufin yanzu duk jikinka yana aiki don kiyaye ka tsaye. Don haka, yayin da jikin ku na sama yana tura nauyi, glutes, quads, hamstrings, da ainihin ku suna harbi don kiyaye ku. Sannan kuna hada dukkan jikin ku tare a matsayin guda daya, wanda yake da matukar mahimmanci ga wasan motsa jiki, in ji shi. (Dubi: Dalilin da Ƙarfin Ƙarfi yake da mahimmanci Bayan Ƙarfi)

Yana ƙara wani nau'in juriya daban-daban. Abin da ke da kyau game da amfani da injin kebul don waɗannan darussan shine cewa kuna da tashin hankali a duk lokacin motsi. "Lokacin da yin motsi tare da dumbbells, akwai wani batu na motsi inda babu tashin hankali a kan tsoka," in ji Saladino - saman kirjin tashi shine misali. "Amma tare da na'ura na USB, za ku iya haifar da tashin hankali a cikin dukan motsa jiki."

Yana da kyau sosai. A ƙarshe, wata fa'ida ga injin kebul ita ce cewa ana iya gyara ta, in ji Saladino. Misali, ana iya daidaita shi don dacewa da tsayin mutum, zaka iya samun ci gaba cikin nauyi yayin da kake samun ƙarfi, kuma yana da kyau sosai don yin tan na motsa jiki daban -daban (amma ƙari akan hakan a ƙasa).

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

Illolin Amfani da Na'urar Haɗa Kebul

Baya ga injin yana da girma kuma yana da nauyi (ba daidai bane kayan aikin motsa jiki na gida-gida), yana da ƙarancin rashi don horo.

Yana iya yin nauyi haka kawai. Don masu farawa, yayin da zaku iya amfani da injin kebul don samun ƙarfi ta ƙara ƙarin nauyi yayin da motsa jiki ke da sauƙi, a ƙarshe zaku isa wurin tsayawa - ko mafi girman injin na USB zai tafi. Saladino ya ce wannan ya fi illa ga masu kokarin sanya tsoka, a la bodybuilders, fiye da kowa. Amma idan kuma kuna da ƙarfi sosai, zai iya hana ku.

Ba shi da manufa don saurin aiki da wutar lantarki. Hakanan, idan kai ɗan wasa ne da ke son samun da sauri, Injin kebul ba lallai ne ya taimaka muku horar da wannan takamaiman yanayin ba. Ka ce, alal misali, kuna wasan ƙwallon ƙafa kuma kuna son jifa mai ƙarfi, don haka kuna aiki akan ƙarfi, saurin danna ƙirji a cikin wannan motsin jifa. Yana da wuyar samar da ƙarfi yayin da kuke turawa ko ja saboda ma'aunin da ke kan kebul ɗin zai tashi sama kawai ya koma baya-ba lallai ba ne wani abin da sauran masu motsa jiki za su yaba. Haka ke ga masu gudu waɗanda za su iya yin aiki a kan injinan gudu, kamar mai sauri, tuƙi mai ƙarfi.

Zai iya yin yawa ga masu farawa. Idan kun kasance sababbi don motsa jiki kuma har yanzu kuna koyon yadda ake aiki ta ƙungiyoyi tare da madaidaicin tsari da kula da daidaiton jikin da ya dace, tabbas yana da kyau ku magance aikinku na farko na injin kebul tare da gwani. Jacque Crockford, ACE-CPT, da manajan abun ciki na physiology na Ba'amurke ya ce "Idan kai novice motsa jiki ne, yana da mahimmanci ka nemi jagorar ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa kana amfani da kayan aiki lafiya, kamar yadda aka yi niyya." Majalisar Motsa jiki. Mai ba da horo zai iya ba ku tabbaci game da karfafawa da abin da tsokoki ya kamata ku yi aiki. (Har ila yau duba wannan ƙarfin horo horo don sabon shiga.)

Ayyuka Mafi Kyawu (kuma Mafi Muni) Don Yi akan Na'urar Kebul

Kuna iya yin kowane nau'in turawa ko motsa motsa jiki tare da injin kebul kuma zai kunna duk jikin ku. Wannan ya haɗa da motsi kamar latsa ƙirji a tsaye, tashi da ƙirji, ja da baya, da kowane irin layi (tsaye, durƙusa, ko ma lanƙwasa).

Na'urar kebul kuma tana aiki da kyau don motsa jiki na jujjuyawa, kamar maballin Pallof, wanda ke juyar da ƙonawa akan ma'ajin ku da sauran abubuwan daidaitawa. Hakanan kayan aiki ne mai ƙarfi don horar da jikin ku a cikin jirage daban-daban na motsi. Misali, don layuka, zaku iya yin motsi a tsaye tsaye, ja da igiyoyin kai tsaye zuwa kejin haƙarƙarin ku. Ko motsa kebul ɗin sama kuma ja a motsi na ƙasa, yana aiki tsokoki daga kusurwoyi daban. "Ina son loda haɗin gwiwa a kusurwoyi daban-daban," in ji Saladino. "Idan koyaushe kuna jan kebul ɗin a kusurwa ɗaya, za ku sami ƙarfi sosai a cikin wannan jirgin motsi." (Duba: Me Yasa kuke Bukatar Motsi na Baya A cikin Ayyukanku)

Hakanan zaka iya sauƙaƙe matsayin ku don motsa jiki daban-daban don ƙara ƙarin iri-iri, daga madaidaicin-madaidaiciyar madaidaicin kirji zuwa lunge tare da murƙushe bicep zuwa yanke katako mai durƙusa. Crockford ya ce "Saboda saitin juriya na kebul, irin wannan kayan aikin yana ba da damar sassauci a cikin tsarin motsi yayin riƙe juriya mai ɗorewa," in ji Crockford. "Matsayi, wurin zama, durƙusa da kuma kwance duk za a iya cika su tare da mafi yawan na'urorin na USB, wanda ke ba da damar shirye-shiryen juriya na jiki."

Na'urar na USB har ma tana aiki da kyau don motsin fili, yana aiki da tsokoki da yawa a lokaci ɗaya. Ɗauki wannan jeri na gefe, kuna niyya ga abs ɗinku da lats ɗinku, ko wannan jujjuyawar juyewar juyi, wanda ke aiki da ainihin ku da ƙafafunku-duk waɗanda aka fi so na Crockford.

Duk da yake zaku iya yin kusan kowane irin motsa jiki tare da injin kebul, akwai wanda wataƙila kuna son tsallake -wato crunches. Mutane da yawa suna yin ɓarna tare da injin kebul ta hanyar riƙe igiyoyi a bayan wuyansu kuma suna durƙusawa ƙasa zuwa ga injin, amma tabbas hakan ba shine mafi kyawun hanyar yin aikin ku ba. "Kuna ja da wuya kuma kuna shiga cikin jujjuyawar kashin baya," in ji Saladino. Wannan yana ƙara zuwa ga yanayin da aka saba da shi kuma yana haifar da haɗarin rauni fiye da yuwuwar biyan kuɗi. Manne da waɗancan motsi masu jujjuyawar motsi (kamar waɗannan darussan injin na USB) don ƙarfafa tsakiyar ku, a maimakon haka.

Motsa Kayan Injin Cable naku

Don ƙirƙirar cikakken motsa jiki a kan injin crossover na USB, zaɓi motsa jiki ɗaya daga kowane rukuni (ƙungiyar tsoka) da ke ƙasa. Yi 6-12 reps na kowane don saiti 3-4.

Quads:

• Cable Squat
• Cable Split Squat

Glutes:

• Tsaye Kickback
• Cable Pull Ta hanyar (hinge hip)

Kirji:

• Latsa ƙirji guda ɗaya-Arm (kuma tana iya jujjuya matsayi)
• Ƙirjin Ƙirji

Baya:

• Tsaye Tsaye
• Durkusawa Lat Ja-Ƙasa

Core:

• Jaridar Pallof
• Itace sara

Bita don