Yako Yakazara Nongedzo kune iyo Cable Crossover Machine

Zvemukati

• Zvakanakira Kushandisa Cable Crossover Machine
• Izvo Zvakaipa zvekushandisa Cable Crossover Machine
• Iyo Yakanakisa (uye Yakaipisisa) Exercises yekuita pane Cable Machine
• Yako Cable Crossover Machine Workout
• Ongororo ye

Iwe ungangodaro wakaona tambo yecrossover muchina wako wekurovedza muviri kana wefitness studio. Icho chishandiso chakareba, mamwe acho ane yakapusa T chimiro uye mamwe ane zvimwe zvakabatanidzwa izvo zvinoita kuti ive hombe uye haigone-kupotsa-iwo muchina.

Hazvina mhosva kuti nzvimbo yako yekusimbisa muviri ine rudzii, muchina wetambo unogara uchisanganisira, hongu, tambo-kana angangoita maviri pulley ane zvibato zvaunogona kudonhedza pasi, kumusoro, mhiri, kana diagonal (zvakawanda sarudzo!). Mune mamwe mazwi, ichi chidimbu chemudziyo chinogona kushanda muviri wako wese mundege dzakawanda dzekufamba, zvichiita kuti zvibatsire zvakanyanya kusimba rako rekurovedza muviri. (Ndiyo imwe yemashini ekurovedza muviri Mashini Ari Chaiko Akakodzera Nguva Yako, sekureva kwenyanzvi.)

Izvozvo zvakati, hazvisi kunyatsozvitsanangura. Hezvino zvese zvaunoda kuti uzive nezvenzira yekushandisa tambo crossover muchina zvakachengeteka uye zvinobudirira.

Zvakanakira Kushandisa Cable Crossover Machine

Zvakachengeteka zvishoma. "Pane chikamu chekuchengetedza chine tambo crossover muchina nekuti haumbofa uri munzvimbo yekuti huremu hunogona kudzika pauri," anodaro Don Saladino, mudzidzisi uye muridzi weDrive495 fitness makirabhu. "Unogara uchidhonza uchiuya kwauri kana kusundira kure, saka kana chimwe chinhu chikatadza kufamba, unogona kungochisiya chichidzokera mudura." Izvi zvinoreva kuti kana iwe wakambogara kure nemaremu anorema uchitya kuadonhedza, iyo tambo yemuchina inogona kuzove yako nyowani yekuenda-kune chishandiso chekusimba, pasina kunetseka nezvekukuvara kwekukanganisa.

Rinogara richishanda pamwoyo wako. Imwe pro hombe yekushandisa muchina uyu: Iwe unowana dambudziko rekugadzikana nekufamba kwega kwega. "Tambo dzinokumanikidza kuti utange uye udzikamise nemisungo yakati rebei," anodaro Saladino. "Kana zvigadzikiso zvidiki izvi zvisina kusimba uye urikusimbisa mhasuru dzako hombe chete, ndipo vanhu pavanoridza mhasuru nekukuvara."

Tora chest chest press kurovedza muviri, semuenzaniso, anodaro Saladino. Uine dumbbell kana barbell, iwe unogona kunge wakarara pasi, uchimanikidza huremu kumusoro kumusoro. Paunenge uchizviita pamuchina wetambo, unenge wakamira (netsoka mbiri, munzvimbo yakadzedzereka, kana kutopfugama), zvinoreva kuti ikozvino muviri wako wese uri kushanda kuti urambe wakatwasuka. Saka, sezvo muviri wako wepamusoro uchisundidzira huremu, glutes yako, quads, hamstrings, uye musimboti wako zviri kupfura kuti urambe wakatsiga. Iwe urikushandisa muviri wako wese pamwechete seyuniti, izvo zvakakosha zvinoshamisa pakuita kwemitambo, anowedzera. (Ona: Nei Core Simba Rinokosha Kupfuura Beesthetics)

Inowedzera chinhu chakasiyana chekupokana. Izvo zvakanaka nezve kushandisa tambo yemuchina yezviitwa izvi ndeyekuti une kusagadzikana mukufamba kwese. "Paunenge uchiita mafambiro nemadumbbells, pane poindi yekufamba uko pasina kukakavara pamhasuru," anotsanangura kudaro Saladino-pamusoro pechipfuva chinobhururuka muenzaniso. "Asi netambo yemuchina, unogona kugadzira kusagadzikana mukati mechiitwa chose."

Zviri super customizable. Chekupedzisira, chimwe chakanakira tambo yemuchina ndechekuti inogadziriswa, anodaro Saladino. Semuenzaniso, inogona kugadziridzwa kuti inyatsoenderana nekukwirira kwemunhu, unogona kufambira mberi muhuremu paunenge uchisimba, uye zvine mutsindo kuita toni yemitambo yakasiyana (asi zvimwe pane izvo pazasi).

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

Izvo Zvakaipa zvekushandisa Cable Crossover Machine

Pamusoro pemuchina uyu uri muhombe uye unorema (haisi chaiyo-inoshanda kumba-inoshamwaridzika chishandiso chekushandisa), ine zvishoma zvipingamupinyi pakudzidziswa.

Inogona kungorema zvakadaro. Kutanga, nepo iwe uchigona kushandisa tambo muchina kuti uwedzere kusimba nekuwedzera huremu sezvo maekisesaizi achinzwa zviri nyore, unozopedzisira wasvika painomira-kana inorema kwazvo mushini wetambo unoenda. Saladino anoti izvi zvinonyanya kukanganisa kune avo vari kunyatso kuyedza kuisa mhasuru, vagadziri vemuviri, kupfuura chero ani zvake. Asi kana iwewo wakasimba zvakanyanya, zvinogona kukubata kumashure.

Izvo hazvina kukodzera kumhanya uye simba simba. Zvakare, kana iwe uri mutambi anoda kuwana nekukurumidza, iyo tambo yemuchina haidi kukubatsira iwe kudzidzisa mune iwo chaiwo maitiro. Iti, semuenzaniso, urikutamba softball uye unoda kukanda zvine simba, saka unoshanda pane yakasimba, inokurumidza chipfuva yekudhinda mune iko kukanda kufamba. Zvakaoma kuburitsa simba paunenge uchisunda kana kudhonza nekuti zviyero zviri pamuchina wecable zvinongobhururuka kumusoro uye kurova pasi-kwete hazvo chimwe chinhu icho vamwe vanoita zvekurovedza muviri vanozokoshesa. Zvakafanana zvinoenda kune vamhanyi vangangove vachishanda pa sprint mechanics, senge inokurumidza, yakasimba ibvi drive.

Zvinogona kuve zvakawandisa kune vanotanga. Kana iwe uri mutsva kuita maekisesaizi uye uchiri kudzidza mashandiro kuburikidza nekufambisa ine fomu chaiyo uye chengetedza yakakodzera kuenderana kwemuviri, zvingangodaro zviri nani kugadzirisa yako yekutanga tambo yemuchina yekurovedza neyanzvi. "Kana iwe uri mudzidzisi wekudzidzira, zvakakosha kuti utsvage hutungamiriri hwehunyanzvi hwekusimbisa muviri kuti uve nechokwadi chekuti uri kushandisa midziyo iyi zvakachengeteka, sezvazvaida," anodaro Jacque Crockford, ACE-CPT, uye mutyairi wezvemukati momuviri weAmerican Council on Exercise. Murairidzi anogona kuzokuonesa pakudzikamisa uye kuti ndeapi mamhasuru aunofanira kunge uchishanda. (Uyezve tarisa iri simba rekudzidzira Workout kune vanotanga.)

Iyo Yakanakisa (uye Yakaipisisa) Exercises yekuita pane Cable Machine

Iwe unogona kuita chero rudzi rwekusundidzira kana kudhonza kurovedza muviri nemuchina wetambo uye inomutsa muviri wako wese. Izvi zvinosanganisira mafambiro akafanana neakamira chipfuva chinotsikirira, chest fly, lat pull-downs, uye chero rudzi rwemutsara (wakamira, wakapfugama, kana kutokotama).

Muchina wetambo unoshandawo nemazvo kune anti-kutenderera maekisesaizi, senge Pallof press, iyo inoshandura kutsva pane obliques ako uye mamwe musimboti stabilizers. Icho zvakare chigadziro chekumira-kudzidzisa muviri wako pane dzakasiyana ndege dzekufamba. Semuenzaniso, pamitsara, unogona kuita kufamba wakamira wakasimudza mudenga, uchidhonza tambo dzakanangana nekudzokera kumbabvu yako. Kana kuti fambisa tambo kumusoro uye dhonza uchidzika pasi, uchishanda mhasuru kubva kune imwe kona. "Ini ndinoda kurodha mubatanidzwa pamakona akasiyana," anodaro Saladino. "Kana iwe uchigara uchidhonza tambo pakona imwechete, unenge uchingosimba mune iyo ndege imwe yekufamba." (Ona: Nei Uchida Mafambiro Anotevera Mukushanda Kwako)

Iwe unogona zvakare kushandura chimiro chako nyore kune maekisesaizi akasiyana-siyana kuti uwedzere mamwe akasiyana, kubva pane yakadzama-yakamira imwe-sided chest press kusvika kune lunge ine bicep curl kusvika kumabvi anotema huni. "Nekuda kwekumisikidzwa kwetambo, mhando yemidziyo iyi inobvumidza kuchinjika mumatanho ekufamba uku ichiramba isingachinji," anodaro Crockford. "Kumira, kugara, kupfugama uye zvinzvimbo zvekurara zvese zvinogona kuitwa nemichina yakawanda yetambo, iyo inobvumira kuzara-muviri kuramba chirongwa."

Iyo tambo yemuchina inoshanda kunyange mushe pakomboni kufamba, kushanda masuru akawanda kamwechete. Tora mutsara uyu wepuranga, wakanangana neabs yako nema lats ako, kana iyi anti-rotation reverse lunge, iyo inoshanda musimboti wako nemakumbo ako — ese ari maviri anofarira eCrockford.

Nepo iwe uchikwanisa kuita chero mhando ipi neipi yekurovedza nemuchina wewaya, pane imwe yaungangoda kusvetuka-ndokuti crunches. Vanhu vazhinji vanoita crunch nemuchina wetambo nekubata tambo kuseri kwegotsi uye vachirovera pasi uye vakananga kumuchina, asi pamwe haisiriyo nzira yakanyanya kunaka yekushandisa yako abs. "Iwe uri kudhonza nemutsipa uye uchipinda mumusana wemusana," anodaro Saladino. Izvi zvinowedzera kune zvakajairwa-pamusoro pekumira uye zvinopa njodzi yakakura yekukuvara pane inogona kubhadharwa. Namatira kune ayo anopesana-kutenderera anofamba (senge aya tambo yemuchina abs kurovedza) kusimbisa yako yepakati, panzvimbo.

Yako Cable Crossover Machine Workout

Kuti ugadzire yakazara-muviri Workout pane tambo crossover muchina, sarudza chiitiko chimwe kubva kuchikamu chimwe nechimwe (tsandanyama boka) pazasi. Ita 6-12 reps yega yega ye 3-4 seti.

Quads:

• Cable Squat
• Cable Yakakamurwa squat

Kubwinya:

• Kumira Kickback
• Cable Dhonza Napakati (hudyu hinge)

Chipfuva:

• Single-Arm Chest Press (inogonawo kudzedzereka)
• Chest Fly

Kudzoka:

• Yakamira Row
• Kupfugama Lat Dhonza-Pasi

Musoro:

• Pallof Dhinda
• Wood Chop

Ongororo ye