Ukuxuba ngesandla kwi kuyi kunye nomsebenzi kwi crossover

Beautiful namabele - abasetyhini iphupha kuphela kodwa abantu, ukude nokuba ezinxulumene nemidlalo. Sonke siye sabona elunxwemeni guys beefy kunye torsos chic, akubiza abhetyebhetye izihlunu esifubeni. Ukumelana, kunzima ngokwenene. Ngenxa yokuba into ukulidla simulators ezifana "ibhabhathane" Iindwendwe zokwenza umthambo - ukuba nkqu isuntswana ngathi umdak lolwandle.

A bit mbono

Ukunciphisa ezandleni lo mshini ijolise kuphuhliso ezinkulu izihlunu pectoral, ezikunika umthamo ibele. Nangona kunjalo, ubunzima le umthambo ukuba ukongeza - kuhle ukuba izihlunu e ithoni, "undercutting" ezantsi pectoralis ezinkulu yaye ukongeza isiqabu bakhe kunye nokucacisa. Ngokuqhelekileyo, kucetyiswa ukuba kokugqiba off izihlunu udiniwe. Ukongeza msebenzi ezinkulu pectoralis ngokucuthwa ezingalweni lo mshini ichaphazele izihlunu ezimbalwa. Yintoni inkqubo, chaza ngakumbi.

Ukuxuba ngesandla kwi lo mshini unokwenziwa emi ngokusebenzisa crossover kuyi kunye ehleli - ". Butterfly" kwi lo mshini,

Ukuzilolonga kwi crossover

Crossover okanye cross-ikhonkco - universal tyago-block kuyi indawo ngempumelelo oonokrwece eziliqela elula - it ikuvumela ukuba usebenzise amaqela amaninzi izihlunu. Umzekelo, kusebenze kwemilenze, izihlunu ingalo umva izihlunu, amagxa, ab kunye pecs.

Ngokweliso, lo matshini ufana aphakathi isixhobo sentuthumbo. It iqulathe izakhelo weightstack eziqhagamshelene kwipali enqamlezileyo. Uqheliso lomsebenzi lwenziwa yi traction ngentambo umthwalo eqhotyoshelweyo yimilinganiso adjustable. Ogqibeleleyo for "ipolishi" kwabadlali pectoralis ezinkulu abaye awunangxaki ubunzima.

Buhle crossovers

Iimbaleki ezifana crossovers ayikho kangako ngenxa yokusebenza labo, njengoko ngenxa inzuzo uqeqesho kuzo:

• imisipha ezinkulu ngokupheleleyo pectoral phantsi koxinzelelo;
• ukhuseleko ngokuba amalungu njengoko ubunzima obuninzi kusetyenziswa;
• It ikuvumela ukuba kuncitshiswe izihlunu esifubeni;
• It ikuvumela ukuba ukulayisha izihlunu iinyanda pectoral ezahlukeneyo ngokuguqula kwithambeka umzimba.

ukusebenza ubuchule - version zakudala

Okokuqala kufuneka ukhethe ubunzima esifanelekileyo mshini. Kakade ke, kufuneka ayahlukanga ezivela macala omabini, elikuvumela ukuba wenze iintshukumo ezigudileyo ngaphandle ukuphazamiseka. Emva koko uthathe indawo kwi lo mshini (phakathi): kokwakho kakhulu phambili, iinyawo - zamagxa magxa. Unga agobe kancinane emadolweni. Kukho uhlobo kwindawo yoqobo apho ngomlenze omnye bayaboniswa bachazelwe phambili ukwenzela uzinzo olukhulu. Kule meko kuyimfuneko ukutshintsha indawo imilenze kule ndlela - oku kuya kunqanda imithwalo azilingani kwicala.

Inyathelo elilandelayo - ubambe izibambo. Uya kuziva izihlunu ndisolulela Goba kancinane iingalo zakho hayi unbend kulo msebenzi.

Ngokuthe ngcembe, ngaphandle uphakamisa, njengoko siphefumla aliqhawule izandla phambi emazantsi. Ngasemva ayikho kruthu yaye akatshintshi ekujikeni. Mamela ukuqina izihlunu pectoral. Lungisa le sikhundla imizuzwana embalwa.

Thatha indawo eqala ngelixa ukusezela.

Abaninzi ukuncitshiswa ezingalweni lo mshini ehleli lula ngakumbi elula. Amaxesha amaninzi lo msebenzi ukuncedisa umsebenzi crossover, nto leyo ekhokelela iziphumo ezingcono.

Uqeqesho lo mshini, "ibhabhathane"

Lo mshini wabelithiyiwe ngenxa zifana yeentshukumo ngexesha iintshukumo zoqeqesho enamaphiko butterfly. Ukuxuba ngesandla kwi lo mshini, "Butterfly" ngamandla, nkqu kwabasaqalayo. ezahlukeneyo ezimbini nomqeqeshi ezixhaphakileyo: okusemandleni azo ukuba kunene ngaphandle kuqala kwenzeka rhoqo.

Apha ngezantsi necebo kuba wenza lwalo lokuqala.

Technique kwi "ibhabhathane" ne zokumisa ngesa-

Kufuneka kuqala ufake ubunzima eziyimfuneko (kufuneka wenze umthambo ngaphandle uphakamisa). Emva koko uthathe indawo kwi kuyi kunye cinezela ngokuqinileyo kunye khwitshi uzakubuyela, kunene - okusemandleni azo, iingalo babe emazantsi esifubeni. Kwi siphefumla, baqale ukwenza ukuncitshiswa izandla phambi esifubeni kule mshini. Ukuzisa izandla zakhe ukuba bachukumise limiters kwi zinga. Okulandelayo, bandlala iingalo zakho ukusezela, kodwa hayi ngokupheleleyo - ke kuya kusebenza nokuba deltoids.

Apha, okunene, yeyakho yonke. Akukho okunzima, ukuba ulandele ubuchule uze uzame ukuba ukuthatha nje ubunzima obukhulu, kungenjalo iingozi ukuthintelwa.

Uqeqesho kwi "ibhabhathane 'ukuba amantombazana

Okokuqala, kubalulekile ukuchaza ukuba bandise amabele ngayo umthambo enza kwi "ibhabhathane", crossover, okanye naphi na enye into, intombazana akusayi kusebenza. Makhe ukukubuza umbuzo elifanelekileyo: kutheni ke isandla sakhe ukuphumeza ekunciphiseni lo mshini? Yinto elula - imithambo kwi esihlunwini enkulu pectoralis yakhe kungakhokelela ithoni, qinisa kwaye udale umgca omabonakude omhle. Ingakumbi kuyinyaniso oku ingaba emva ilahleko enkulu kobunzima okanye zokubeleka.

Eyona nto ibalulekileyo xa besebenzisa "ibhabhathane" - ngokukhalipha wabeka ubunzima. Kufuneka yokuba bambalwa milembelele ukugqibela kwakho wenziwe nzima. Ukuba zombini umsebenzi lo mshini nge-Push-ups kunye nentonga zhimami elele kumgca othe ngqo okanye kwesitulo uyithobele, uya kukwazi ukuphonononga isiphumo ngokukhawuleza. Into esemqoka - ukufika of ukusebenzisa.