Isikhokelo sakho esipheleleyo kwiCable Crossover Machine

Umxholo

• IiNzuzo zokuSebenzisa iCable Crossover Machine
• Ukungancedi kokusebenzisa i-Cable Crossover Machine
• Okona kulungileyo (kwaye kubi kakhulu) ukuSebenza kumatshini weCable
• Umsebenzi wakho woMatshini weCrossover Workout
• Uphengululo lwe

Ukhe wabona umatshini wecable crossover kwindawo yakho yokuzivocavoca okanye istudiyo sokuqina. Isixhobo eside, ezinye zazo zinendlela elula ye-T kwaye ezinye zinezincamathiselo ezenza umatshini omkhulu kwaye ungalahleki.

Kungakhathaliseki ukuba luhlobo luni na uhlobo lwesixhobo sakho sokuzilolonga, umatshini wentambo uya kuhlala ubandakanya, ngokuqinisekileyo, iintambo-okanye ubuncinane iipuli ezimbini ezinezibambo onokuthi uzihlise phantsi, phezulu, ngaphesheya, okanye kwi-diagonal (ukhetho oluninzi!). Ngamanye amagama, esi siqwenga sezixhobo sinokusebenza emzimbeni wakho wonke kwiinqwelomoya ezininzi zokuhamba, zisenza ukuba siluncedo olukhulu ekusebenzeni kwamandla oqeqesho. (Ngenye yeemishini ezimbalwa zokuzilolonga eziXabisa ixesha lakho, ngokweengcali.)

Oko kwathiwa, ayizichazi ncam. Nantsi yonke into ofuna ukuyazi malunga nendlela yokusebenzisa umatshini we-cable crossover ngokukhuselekileyo nangempumelelo.

IiNzuzo zokuSebenzisa iCable Crossover Machine

Ikhuseleke kancinci. “Kukho icandelo lokhuseleko elinomatshini we-cable crossover kuba awukhe ube kwindawo apho ubunzima bunokuhla kuwe,” utshilo uDon Saladino, umqeqeshi kunye nomnini weeklabhu zokuqina zeDrive495. "Uhlala utsalela kuwe okanye ugxotha, ngoko ke ukuba kukho into engalunganga, ungayiyeka kwaye ibuyele kwi-rack." Oko kuthetha ukuba ukhe wahlala kude neentsimbi ezinzima ukoyika ukuziwisa, umatshini wentambo unokuba sisixhobo sakho esitsha sokufumana amandla, ngaphandle kokuxhalaba ngokwenzakala kwempembelelo.

Ihlala isebenza ingqokelela yakho. Enye into ephambili ekusebenziseni lo matshini: Ufumana umngeni wozinzo ngokuhamba ngalunye. "Ezi zixhobo zikunyanzela ukuba ubandakanyeke kwaye uzinze ngezihlunu ezincinci ezithile," utshilo uSaladino. "Ukuba ezo zinto zokuqinisa zincinci zomelele kwaye womeleza izihlunu zakho ezikhulu kuphela, kulapho ke abantu bavuthela izihlunu kunye nokwenzakala."

Thatha umthambo wokucinezela isifuba, umzekelo, utshilo uSaladino. Nge-dumbbell okanye i-barbell, mhlawumbi ulele phantsi, ucinezela ubunzima ukuya kwisilingi. Xa uyenza kumatshini wentambo, ume (ngeenyawo ezimbini, kwindawo egxadazayo, okanye ude uguqe), nto leyo ethetha ukuba ngoku umzimba wakho wonke usebenza ukuze uhlale uthe tye. Ke, njengoko umzimba wakho ophezulu utyhala ubunzima, ii-glutes zakho, i-quads, i-hamstrings, kunye nomxholo wakho uyadubula ukuze uhlale uzinzile. Usebenza umzimba wakho wonke kunye njengeyunithi enye, ebaluleke kakhulu ekusebenzeni kwembaleki, wongeza. (Jonga: Kutheni Amandla Angundoqo Abalulekile Ngaphandle Kwe-Aesthetics)

Yongeza into eyahlukileyo yokumelana. Into entle malunga nokusebenzisa umatshini wekhebula kwezi ziqheliso kukuba unoxinzelelo kuyo yonke intshukumo. "Xa usenza intshukumo ngee-dumbbells, kukho indawo yokuhamba apho kungekho xinzelelo kwimisipha," ucacisa uSaladino-umphezulu wentaka yesifuba ngumzekelo. "Kodwa ngomatshini wentambo, unokudala uxinzelelo kuwo wonke umthambo."

Kuyinto ngentando ngentando. Okokugqibela, enye inzuzo kumatshini wentambo kukuba iyenzeka ngokwezifiso, utshilo uSaladino. Umzekelo, unokuhlengahlengiswa ukuze uhambelane kakuhle nokuphakama komntu, unokuqhubela phambili ngokulula kubunzima njengoko usiya usomelela, kwaye yinto ephezulu kakhulu yokwenza itoni yemithambo eyahlukeneyo (kodwa ngaphezulu koku ingezantsi).

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

Ukungancedi kokusebenzisa i-Cable Crossover Machine

Ukongeza kumatshini ukuba mkhulu kwaye unzima (ayisosixhobo sokuzilolonga ekhaya-esilungeleyo ekhaya), unemiqobo embalwa yoqeqesho.

Inokuba nzima kakhulu. Ukuqala, ngelixa ungasebenzisa umatshini wekhebula ukuba womelele ngokongeza ubunzima njengoko imithambo iziva ilula, uya kuthi ekugqibeleni ufike kwindawo yokumisa-okanye awona mthwalo mkhulu umatshini wekhebula uza kuhamba. U-Saladino uthi oku kungaphezulu kokungalunganga kwabo bazama ngokwenene ukubeka imisipha, i-bodybuilders ye-lá, ngaphezu kwakhe nabani na. Kodwa ukuba womelele kakhulu, inokubamba umva.

Ayilunganga kwisantya kunye nomsebenzi wamandla. Kwakhona, ukuba ungumdlali ofuna ukufumana Ngesantya, umatshini wekhebula awunakukunceda ukuba uqeqeshe kolo hlobo oluthile. Yithi, umzekelo, udlala ibhola ethambileyo kwaye ufuna ukuphoswa ngamandla, ke usebenza ngokucinezela isifuba esomeleleyo nesikhawulezayo kweso siphoso. Kunzima ukuvelisa amandla ngelixa utyhala okanye utsala ngenxa yokuba izisindo kumatshini wekhebula ziya kubhabha nje phezulu kwaye zibethe umva-akuyomfuneko ukuba enye into eyokwenza i-gym-goers iya kuyixabisa. Kukwanjalo nakwiimbaleki ezinokuthi zisebenze kubuxhakaxhaka besprint, njengesantya esikhawulezayo, esomeleleyo samadolo.

Inokuba kakhulu kubaqalayo. Ukuba umtsha kraca ukuzilolonga kwaye usafunda indlela yokusebenza ngeentshukumo ngendlela echanekileyo kwaye ugcine ulungelelwaniso lomzimba olululo, kubhetele ukuba ujongane nomsebenzi wakho wokuqala womatshini wentambo kunye nengcali. "Ukuba ungumqali wokuzivocavoca umzimba, kubalulekile ukuba ufune ukukhokelwa yingcali yomzimba eqinisekisiweyo ukuqinisekisa ukuba usebenzisa izixhobo ngokukhuselekileyo, njengoko bekucwangcisiwe," utshilo uJacque Crockford, i-ACE-CPT, kwaye usebenzise umphathi womxholo womzimba kwiAmerican Ibhunga lokuzilolonga. Umqeqeshi unokukukhomba ekuzinziseni kwaye zeziphi izihlunu ofanele ukuba usebenze. (Kwakhona jonga lo msebenzi wokuqeqesha amandla kwabaqalayo.)

Okona kulungileyo (kwaye kubi kakhulu) ukuSebenza kumatshini weCable

Unokwenza naluphi na uhlobo lokutyhala okanye ukutsala umthambo ngomatshini wentambo kwaye uya kwenza umzimba wakho wonke usebenze. Oko kuquka iintshukumo ezifana nokushicilela isifuba sokuma, i-chest fly, i-lat pull-downs, kunye naluphi na uhlobo lomqolo (ukuma, ukuguqa, okanye ukugoba).

Umatshini wentambo uphinde usebenze kakuhle kwimithambo yokulwa ujikelezo, njengomatshini wokushicilela wePallof, ojika ukutshisa kwii-oblique zakho nakwezinye izinto ezizinzileyo. Ikwasisixhobo sokuma ekuqeqesheni umzimba wakho kwiiplani ezahlukeneyo zokuhamba. Umzekelo, kwimiqolo, ungenza intshukumo ume nkqo, utsalela iintambo ngqo ngasemva kwicala leembambo zakho. Okanye uhambise intambo phezulu kwaye utsale ngokunyukayo, usebenze imisipha ukusuka kwelinye icala. "Ndiyathanda ukulayisha ngokudibeneyo kwindawo engafaniyo," utshilo uSaladino. "Ukuba uhlala utsala intambo kwi-engile enye, uya kuba namandla kakhulu kuloo nqwelomoya enye." (Jonga: Kutheni ufuna iiMeko eziSebenzayo kwiXesha lakho lokuSebenza)

Ungatshintsha ngokulula ukuma kwakho kwimithambo eyahlukeneyo yokongeza iindidi ezininzi, ukusuka kwindawo egxadazayo yesifuba esinecala elinye ucinezela isifuba ukuya kwi-lunge ene-bicep curl ukuya kugawula umthi oguqayo. "Ngenxa yokuseta ukumelana nentambo, olu hlobo lwezixhobo luvumela ubhetyebhetye kwiipateni zokuhamba ngelixa kugcinwa ukungqinelana," utshilo uCrockford. "Ukuma, ukuhlala phantsi, ukuguqa ngamadolo kunye nokulala kwindawo yokulala konke kunokufezekiswa ngoomatshini abaninzi beentambo, ezivumela inkqubo yokumelana nomzimba ngokupheleleyo."

Umatshini wekhebula usebenza kakuhle ekuhambeni kweqela, usebenza izihlunu ezininzi ngaxeshanye. Thatha eli cala lomqolo weplanga, ujolise kwi-abs yakho kunye neelats zakho, okanye le anti-rotation reverse lunge, esebenza undoqo kunye nemilenze yakho-zombini ziintandokazi zeCrockford.

Ngelixa unokwenza phantse naluphi na uhlobo lokuzilolonga ngomatshini wentambo, kukho enye onokufuna ukuyitsiba-oko kukuthi, i-crunches. Uninzi lwabantu lwenza umatshini wentambo ngokubamba iintambo emva kwentamo kunye nokuqhekeka ezantsi ukuya kumatshini, kodwa ayisiyondlela ifanelekileyo yokusebenza kwe-abs yakho. "Utsala ngentamo kwaye ungena kwi-spinal flexion," kusho uSaladino. Oku kongeza kwimeko yesiqhelo yokuzingela kwaye kuvelisa umngcipheko omkhulu wokonzakala kunokubhatalwa. Namathela kwezo zintshukumo ezichasene nokujikeleza (njengale mizobo yomatshini wentambo ye-abs) ukomeleza indawo yakho ephakathi, endaweni yoko.

Umsebenzi wakho woMatshini weCrossover Workout

Ukwenza uqeqesho lomzimba olupheleleyo kumatshini wentambo ye-crossover, khetha umthambo omnye kudidi ngalunye (iqela leemisipha) ngezantsi. Yenza i-6-12 reps nganye kwiiseti ezi-3-4.

Iikhota:

• Ikhebula Squat
• Ikhebula lokwahlulahlula isikwere

Iimpawu:

• I-Kickback emileyo
• Ukutsalwa kweCable nge (ihinji yehenjisi)

Isifuba:

• I-Single-Arm Chest Press (inokugxadazela ukuma)
• I-Chest Fly

Umva:

• Umqolo omileyo
• Ukuguqa kweLat ukuTsala ezantsi

Umxholo:

• Cinezela uPallof
• Ukunqunqa iinkuni

Uphengululo lwe