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Upper Chest Crossovers

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMbendelo
Imimiselo eqhaphoPectoralis Major Clavicular Head
Amashwa eqhaphoBiceps Brachii, Deltoid Anterior
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Ukuxhumana kwe Upper Chest Crossovers

Upper Chest Crossovers ndi masewera olimbitsa thupi othandiza kwambiri kwa anthu omwe akufuna kulimbikitsa ndikutanthauzira minofu yawo ya pachifuwa, makamaka yolunjika pachifuwa. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta potengera milingo yolimbitsa thupi. Anthu angafune kupanga Upper Chest Crossovers kuti awonjezere mphamvu za thupi lawo, kupititsa patsogolo minofu yofanana, ndikukhala ndi maonekedwe omveka bwino, opangidwa ndi chifuwa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Upper Chest Crossovers

  • Yang'anani kutali ndi makina a pulley, tambasulani manja anu kumbali zanu ndikumangirira pang'ono m'miyendo yanu, ndikutsamira patsogolo pang'ono kuchokera m'chiuno mwanu.
  • Kokani zogwirirazo molowera pansi ndi mkati molunjika pakati pa chifuwa chanu, ndikuwoloka dzanja limodzi pa linzake, ndikusunga thunthu lanu.
  • Gwirani izi kwa kamphindi kuti muwonjezere kugundana kwa minofu ya pachifuwa chanu, kenaka mutembenuzire pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa chiwerengero chobwerezabwereza ndikuonetsetsa kuti mayendedwe anu akuyendetsedwa ndipo cholinga chanu chili pa chifuwa chanu.

Izinto zokwenza Upper Chest Crossovers

  • Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono komanso owongolera. Izi sizingochepetsa chiopsezo cha kuvulala komanso zimawonjezera mphamvu ya masewera olimbitsa thupi mwa kusunga minofu yanu pansi pa zovuta kwa nthawi yaitali.
  • Kugwira Moyenera: Gwirani zogwirira makina a chingwe ndi manja anu kuyang'ana pansi. Pewani kugwira mwamphamvu kwambiri chifukwa izi zimatha kusokoneza dzanja. M'malo mwake, gwiritsani ntchito momasuka ndikulola kuti minofu yanu ya pachifuwa igwire ntchitoyo.
  • Pewani Kutambasula: Mukakoka zingwezo kudutsa thupi lanu, imani pamene manja anu ali kutsogolo kwa chifuwa chanu. Kupita patali kumatha kutambasula minofu ya m'mapewa ndikupangitsa kuvulala.
  • Njira Yopumira

Upper Chest Crossovers Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Upper Chest Crossovers?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Upper Chest Crossovers. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe olondola kuti musavulale. Nthawi zonse ndi bwino kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi kuti akutsogolereni muzolimbitsa thupi poyamba kuti muwonetsetse kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ngati mukumva kupweteka kapena kusapeza bwino, siyani nthawi yomweyo ndikufunsani akatswiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Upper Chest Crossovers?

  • Standing Cable Crossover: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, ndi munthu kukoka zingwe kuchokera pamalo apamwamba kupita kumalo otsika kutsogolo kwa thupi lawo, mogwira mtima akuyang'ana minofu yapamwamba ya chifuwa.
  • Single Arm Dumbbell Crossover: Kusiyanaku kumachitika pochita masewera olimbitsa thupi mkono umodzi pa nthawi, zomwe zingathandize kudzipatula ndikuwongolera minofu ya pachifuwa bwino kwambiri.
  • Resistance Band Crossover: Kusiyanaku kumagwiritsa ntchito gulu lotsutsa m'malo mwa zolemera, ndi munthu kukoka gululo kuchoka pamalo apamwamba kupita kumalo otsika kutsogolo kwa thupi lawo.
  • Kukhazikika Mpira Crossover: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mpira wokhazikika, munthu atagona pa mpira ndikuchita masewera olimbitsa thupi, zomwe zingathandize kugwirizanitsa pachimake ndikuwongolera bwino pamene akulunjika pachifuwa chapamwamba.

Izinto zokufunda ezishisa ezivumelekile Upper Chest Crossovers?

  • Kukankhira, makamaka kusinthasintha kwapakati, kungathenso kuthandizira Upper Chest Crossovers chifukwa samagwira ntchito kokha minofu ya chifuwa komanso mikono, mapewa, ndi pachimake, kupititsa patsogolo mphamvu za thupi lonse ndi kukhazikika.
  • Standing Military Press ndi masewera ena opindulitsa omwe amalumikizana bwino ndi Upper Chest Crossovers, chifukwa amaloza mapewa ndi pachifuwa chapamwamba, kumapangitsa kuti thupi lipirire komanso mphamvu zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi.

Amaxabiso angamahlekwane kanye Upper Chest Crossovers

  • Upper Chest Cable Crossovers
  • Zochita Zolimbitsa Thupi za Cable Crossover pachifuwa
  • Kuchita masewera olimbitsa thupi pachifuwa ndi Zingwe
  • Zochita Zolimbitsa Chifuwa Chapamwamba
  • Cable Machine Chest Workouts
  • Upper Pectoral Cable Crossovers
  • Zochita Zolimbitsa Thupi za Chifuwa cha Cable
  • Gym Cable Crossovers ya Upper Chest
  • Cable Crossover Technique ya Chifuwa
  • Upper Body Cable Crossover Workouts