Kusintha kwamitundu yosiyanasiyana

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior

Ukuxhumana kwe Kusintha kwamitundu yosiyanasiyana

Cross-over Variation Exercise ndi ntchito yolimbitsa thupi yomwe imayang'ana pachimake, kukonza bwino, kukhazikika, komanso kugwirizanitsa thupi lonse. Ndiwoyenera kumagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa chazovuta zake. Anthu angafune kuchita izi chifukwa sikuti zimangowonjezera mphamvu zawo zakuthupi komanso zimalimbikitsa kaimidwe bwino komanso zimachepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kusintha kwamitundu yosiyanasiyana

• Dulani phazi lanu lakumanja pa phazi lanu lakumanzere, ndipo panthawi imodzimodziyo, kwezani manja anu kumbali zanu mpaka atakhala pamtunda.
• Manja anu akuyang'ana kutsogolo, pindani zigongono zanu pamtunda wa digirii 90 kuti ma dumbbells azifanana pansi.
• Mukaweramira zigongono zanu, bweretsani manja anu pamodzi kutsogolo kwa chifuwa chanu podutsa, kuonetsetsa kuti dzanja lanu lamanja lili kumanzere kwanu.
• Bweretsani manja anu pamalo pomwe akuyambira ndikudutsa pamapazi anu, kenaka bwerezani masewerawa ndi phazi lanu lakumanzere kuwoloka kumanja kwanu, ndipo mkono wanu wakumanzere ukuwoloka kumanja kwanu kutsogolo kwa chifuwa chanu.

Izinto zokwenza Kusintha kwamitundu yosiyanasiyana

• Pitirizani Kusamala: Cholakwika chimodzi chodziwika bwino ndikutaya mphamvu pakuwoloka. Kuti muchite izi, yang'anani pakuchita pakati panu ndikukhalabe okhazikika pakuchita masewera olimbitsa thupi. Mukhozanso kugwiritsa ntchito khoma kapena mpando kuthandizira mukangoyamba kumene.
• Pewani Kuwonjeza Kwambiri: Osatambasula manja kapena miyendo yanu panthawi yochita masewera olimbitsa thupi. Kuwonjezeka kwakukulu kungayambitse zovuta kapena kuvulala kwina. Sungani miyendo yanu mkati mwakuyenda momasuka.
• Kutenthetsa: Muzitenthetsa nthawi zonse musanapange Cross-over Variation. Izi zingathandize

Kusintha kwamitundu yosiyanasiyana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kusintha kwamitundu yosiyanasiyana?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Cross-over Variation, koma ayenera kuyamba ndi mphamvu yopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zawo ndi kusinthasintha zikukula. Ndikofunikiranso kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Ngati simukudziwa, nthawi zonse ndi bwino kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kusintha kwamitundu yosiyanasiyana?

• "Reverse Cross-over Variation" imaphatikizapo kusintha kofulumira, kupusitsa wotsutsayo kuganiza kuti mukuyenda njira imodzi, pamene kwenikweni mukusuntha inayo.
• "Step-Over Cross-over Variation" imaphatikizapo kusuntha kwapang'onopang'ono musanayambe kuwoloka, ndikuwonjezera zovuta zina pakuyenda.
• "Behind-the-Back Cross-over Variation" imaphatikizapo kusuntha mpira kapena chinthu kumbuyo musanayambe kuwoloka, omwe nthawi zambiri amagwiritsidwa ntchito ngati mpira wa basketball kuthawa oteteza.
• "Between-the-Legs Cross-over Variation" imaphatikizapo kugwedeza mpira pakati pa miyendo musanayambe kudutsa, kusuntha komwe nthawi zambiri kumagwiritsidwa ntchito mu basketball kuteteza mpira kwa oteteza.

Izinto zokufunda ezishisa ezivumelekile Kusintha kwamitundu yosiyanasiyana?

• "Mapulani M'mbali" amatha kupititsa patsogolo ubwino wa Cross-over Variation pamene akuyang'ana pa mphamvu yapakati ndi kukhazikika, zomwe ndizofunikira kwambiri kuti mukhalebe ogwirizana komanso ogwirizana panthawi yovuta ya Cross-over Variation.
• "Hip Abductor Exercises" ikhoza kukhala yowonjezera yopindulitsa ku chizoloŵezi kuphatikizapo Cross-over Variation, pamene imayang'ana kunja kwa ntchafu ndi glute minofu, kupititsa patsogolo kukhazikika kwa chiuno ndi kulimbikitsa kuyenda bwino ndi kusinthasintha m'munsi mwa thupi.