Bambance-bambancen ƙetare

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior

Sakonni ga Bambance-bambancen ƙetare

Motsa jiki Bambancin Bambance-bambancen motsa jiki ne mai kuzari wanda da farko ke nufi da ainihin, inganta daidaito, kwanciyar hankali, da daidaitawar jiki gaba ɗaya. Ya dace da duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ƙaƙƙarfan wahalar sa. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana inganta ƙarfin jikin su ba amma yana inganta matsayi mafi kyau kuma yana rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Bambance-bambancen ƙetare

• Ketare ƙafar dama a kan ƙafar hagu, kuma a lokaci guda, ɗaga hannuwanku zuwa gefenku har sai sun kasance a tsayin kafada.
• Tare da tafin hannunku suna fuskantar gaba, lanƙwasa gwiwar gwiwar ku a kusurwar digiri 90 don dumbbells su kasance daidai da ƙasa.
• Tsayar da gwiwar gwiwar ku, haɗa hannayenku tare a gaban kirjin ku a cikin motsi, tabbatar da cewa hannun dama yana kan hagunku.
• Koma hannuwanku zuwa matsayinsu na farawa kuma ku kwance ƙafafunku, sannan ku maimaita motsa jiki tare da ƙafar hagunku ta haye kan damanku, kuma hannun hagunku ya haye kan damanku a gaban kirjin ku.

Lajin Don yi Bambance-bambancen ƙetare

• Kula da Ma'auni: Kuskure ɗaya na gama gari shine rasa ma'auni yayin giciye. Don kauce wa wannan, mayar da hankali kan shigar da jigon ku da kuma ci gaba da tsayawa tsayin daka cikin motsa jiki. Hakanan zaka iya amfani da bango ko kujera don tallafi lokacin da kuka fara farawa.
• Ka guji Ƙwayar Ƙarfafawa: Kada ka wuce hannunka ko ƙafafu yayin motsa jiki. Yawan tsawaitawa na iya haifar da damuwa ko wasu raunuka. Riƙe gaɓoɓin ku cikin yanayi mai daɗi na motsi.
• Dumi-dumi: Koyaushe dumama kafin yin Bambancin Giciye. Wannan zai iya taimakawa

Bambance-bambancen ƙetare Tambayoyin Masu Nuna

Shi beginners za su iya Bambance-bambancen ƙetare?

Haka ne, masu farawa za su iya yin aikin motsa jiki na Cross-over, amma ya kamata su fara da sauƙi mai sauƙi kuma a hankali ƙara shi yayin da ƙarfin su da sassauci ya inganta. Hakanan yana da mahimmanci don tabbatar da tsari da fasaha mai kyau don guje wa rauni. Idan ba a tabbatar ba, yana da kyau koyaushe a nemi jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Bambance-bambancen ƙetare?

• The "Reverse Cross-over Variation" ya ƙunshi saurin canji a hanya, yaudarar abokin adawar don tunanin kuna tafiya ɗaya hanya, yayin da a gaskiya, kuna motsa ɗayan.
• "Mataki-Over Cross-over Variation" ya haɗa da mataki na gaba kafin aiwatar da giciye, yana ƙara ƙarin rikitarwa ga motsi.
• "Bayan-da-Back Cross-over Variation" ya ƙunshi motsa kwallon ko abu a bayan baya kafin aiwatar da giciye, yawanci ana amfani da su a wasanni kamar kwando don guje wa masu tsaron gida.
• "Tsakanin-da-Legs Cross-over Variation" ya ƙunshi ɗibar ƙwallon ƙafa a tsakanin ƙafafu kafin aiwatar da giciye, matakin da ake amfani da shi a ƙwallon kwando don kare kwallon daga masu tsaron gida.

Me suna da abin da ya sanya ɗaukehawa ga Bambance-bambancen ƙetare?

• "Side Planks" na iya haɓaka fa'idodin Cross-over Variation yayin da suke mai da hankali kan ƙarfin asali da kwanciyar hankali, wanda ke da mahimmanci don kiyaye daidaito da daidaitawa yayin haɗaɗɗun ƙungiyoyi na Bambancin Cross-over.
• "Hip Abductor Exercises" na iya zama ƙarin fa'ida ga al'ada na yau da kullun ciki har da Bambancin Cross-over, yayin da suke kai hari ga cinya ta waje da tsokoki, inganta kwanciyar hankali na hip da haɓaka mafi kyawun motsi da sassauci a cikin ƙananan jiki.