Mataki up Crossover

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Mataki up Crossover

Mataki na Up Crossover wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da hamstrings, yana taimakawa wajen ƙarfafa waɗannan tsokoki da inganta ƙarfin jiki gaba ɗaya. Wannan darasi ya dace da daidaikun mutane na kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so haɗa da matakin da za a haɗa su da madaidaiciya a cikin ayyukansu na yau da kullun saboda ba kawai inganta haɓakar jita-jita ba, amma kuma yana haɓaka ayyukan motsa jiki, wanda yake da amfani ga ayyukan yau da kullun da aikin yau da kullun.

Yanayinta: tsammanin nuni a nuni Mataki up Crossover

• Matsa kan benci da ƙafar dama, matsawa ta diddige don ɗaga jikinka sama yayin da ke haye ƙafar hagu a bayan dama.
• Da zarar kafarka ta hagu tana bayan damanka, sauke shi ƙasa don matsa ƙasa a hankali.
• Matsa ta diddige na dama don ɗaga jikin ku zuwa sama, dawo da ƙafar hagunku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so, sannan canza ƙafafu kuma kuyi adadin maimaitawa tare da ƙafar hagunku yana hawa sama.

Lajin Don yi Mataki up Crossover

• Daidaiton Kisa: Kuskure na gama gari shine a gaggauce motsi ko yin amfani da hanzari don yin aikin. Wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Tabbatar yin kowane mataki a cikin hanyar sarrafawa, mai da hankali kan tsokoki da ake aiki.
• Madaidaicin Tsayi: Tsawon mataki ko benci yakamata ya dace da matakin motsa jiki. Yayi tsayi sosai, kuma kuna haɗarin raunana gwiwoyinku ko rasa daidaito; yayi ƙasa da ƙasa, kuma motsa jiki bazai yi tasiri sosai ba. A matsayinka na gaba ɗaya, matakin ya kamata ya zama babban isa don ƙirƙirar kusurwar digiri 90 a cikin

Mataki up Crossover Tambayoyin Masu Nuna

Shi beginners za su iya Mataki up Crossover?

Ee, masu farawa zasu iya yin motsa jiki na Mataki na sama. Yana da babban motsa jiki don inganta daidaito, ƙarfi, da daidaitawa. Koyaya, yana da mahimmanci a fara da ƙaramin mataki kuma a hankali ƙara tsayi yayin da matakin dacewarku ya inganta. Koyaushe tabbatar da kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas, yana da kyau ku tuntuɓi ƙwararren ƙwararren motsa jiki ko mai horo na sirri.

Me ya sa ya wuce ga Mataki up Crossover?

• Ƙaƙwalwar Mataki Biyu: Wannan sigar tana buƙatar ka yi matakai biyu kafin aiwatar da crossover, ƙara ƙarin matakin rikitarwa da rashin tabbas.
• Juya Motsa Mataki-Up Crossover: A cikin wannan bambancin, maimakon ketare ƙwallon a gaban jikin ku, kuna yin motsi, kuna kare ƙwallon daga mai tsaron gida.
• Ƙaƙwalwar Matakin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: Wannan ya ƙunshi taƙaitaccen ɗan dakata ko 'jinkiri' kafin yin tsaka-tsakin, wanda zai iya zubar da lokacin mai tsaron gida.
• Ci-da-Fita Matakin Ƙaddamarwa: Wannan bambancin ya haɗa da dribble 'in-da-fita' kafin aiwatar da crossover na mataki na sama, wanda zai iya karkatar da mai tsaron gida.

Me suna da abin da ya sanya ɗaukehawa ga Mataki up Crossover?

• Squats: Squats suna shiga ƙungiyoyin tsoka da yawa a cikin ƙananan jiki, kama da Mataki na Up Crossover, kuma zai iya taimakawa wajen ƙara ƙarfin da jimiri na waɗannan tsokoki, yana sa su zama babban motsa jiki.
• Kafa ta gefe yana da rahoton matakin tashi ta hanyar mai da hankali ga masu satar hip na hip kuma yana inganta daidaituwa da daidaituwa.