CABLE CROSSOVER
Kebul crossover ba game da ketare hannayenku da ƙarfi ba ne - game da jujjuya ja mai tsayi ne zuwa baka na gaba da ƙasa ba tare da karkata ba.
Nunawar motsi akan wannan shafin shine babban kebul na kebul na sama zuwa ƙasa: duka guraben an saita su sama da tsayin kai, ƙafa ɗaya suna tafiya gaba, kuma hannaye suna sharewa daga sama da fadi zuwa ƙananan kirji da gaban babban ciki. Kebul ɗin suna ba da juriya ga hannaye a ko'ina, amma wannan baya nufin tashin hankali iri ɗaya a kowane bangare na manyan pectoralis, ko haɓaka ta atomatik fiye da sauran kayan aiki. Ketare hannayen ku wuce tsakiyar layi kuma ba zai iya warewa da gina manyan pectoralis na "ciki" da kan sa ba. Yi amfani da shi azaman kayan haɗi wanda aka yanke hukunci ta wurin tsagaggen tsagaggen tsaga, madaidaicin kusurwar gwiwar hannu akai-akai, madaidaitan baka akan hannaye biyu, da dawo da sarrafawa.
- Tsokoki na farko
- Pectoralis babba
- Tsokoki na ƙari
- Na gaba deltoids · serratus na gaba · gangar jikin
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- A kwance a kwance mai girma-zuwa-ƙasa
Dole sai hannaye su ketare juna?
A'a. Kamar yadda yake a cikin muzaharar, haɗa su gaba ɗaya a gaban ƙananan ƙirji ko babba cikin ciki ya isa. Babban giciye wanda ke karkatar da wuyan hannu ko gangar jikin ku na iya lalata hanyar fiye da samun ku.
MATAKI ZUWA MATAKI
Matakai 5 don Maimaitawa Guda Cikakke
- 1
Daidaita duka abubuwan jan hankali da kaya
Kamar yadda yake a cikin zanga-zangar, gyara duka biyun sama da tsayin kai a daraja ɗaya kuma haɗa hannayen D. Tabbatar da cewa duka fil ɗin suna zaune cikakke, kuma farawa da nauyi mai sauƙi za ku iya sarrafa maimaitawa 12 ko fiye ba tare da saurin gangar jikin ba.
- 2
Ɗauki hannayen hannu kuma matsa zuwa tsakiyar injin
Ɗauki hannu ɗaya a lokaci ɗaya, kiyaye hannayen biyu kusa da jikinka, kuma taka rabin taki gaba daga tsakiyar injin. Bincika cewa tazarar ta yi daidai da ɓangarorin biyu da zarar igiyoyin sun yi taut, sa'annan saita riko kusa da tsaka tsaki tare da dabino suna fuskantar gaba da ciki.
- 3
Gina tsagaggen matsayi da kusurwar gwiwar hannu mai laushi
Mataki ɗaya ƙafar gaba, danna duka ƙafafu biyu zuwa cikin ƙasa, kuma tausasa gwiwoyi. Tari ƙashin ƙugu da haƙarƙari don ƙarfafa gangar jikin kuma ku karkata gaba kaɗan kaɗan. Lanƙwasa gwiwar gwiwar madaidaicin digiri 15–30 kuma kiyaye kusurwar daidai a bangarorin biyu.
- 4
Rufe baka daga sama da fadi zuwa gaba da ƙasa
Exhale kuma kawo duka manyan hannaye a kan baka mai faɗi, gaba da ƙasa. Hannun hannaye suna fuskantar ƙananan ƙirji da gaban babban ciki yayin da gwiwar hannu suna tsayawa kaɗan a bayan hannaye a kusurwa ɗaya. Kar a karkata gaba ko tsallaka hannaye mai nisa.
- 5
Bude a hankali kawai zuwa inda kafada ta tsaya a karye
Shaka kuma mayar da hannaye tare da baka iri ɗaya sama da daƙiƙa biyu zuwa uku. Yi tsayin daka don kada faranti su yi karo, kuma kodayake hannaye na sama na iya yin tafiya kaɗan a bayan layin gangar jikin, fara maimaitawa na gaba kafin kafadu su ɗaga gaba ko ƙirji ya miƙe da yawa.
PULLEY & STANCE
Saita babban layin juriya da tsagawar ku tukuna
Jagorar ACE don gardamar ƙirji a tsaye ita ce saita jakunkuna sama da tsayin kafada, matsa gaba don haifar da tashin hankali na USB, da aiki daga matsayi mai tsayi. Muzaharar anan tana amfani da manyan jakunkuna, don haka hannaye suna tafiya daga sama da fadi zuwa ƙasa da ciki. Domin jagorar ƙarfin kebul da maƙasudin hannayenku duka suna canzawa da tsayin jakunkuna, kada ku haɗa manyan lambobinku masu tsayi zuwa-ƙasa tare da gardama masu tsayin kafada ko ƙananan gardama zuwa sama.
Tsare-tsare shine ginshiƙin da ke aika da baya na kebul ɗin zuwa cikin ƙasa. Kar a yi takalmin gyare-gyare da ƙafar gaba kaɗai ko ɗaga diddigin baya da yawa-raba matsa lamba tsakanin ƙafafu biyu. Ka kiyaye akwati shiru tsakanin ƙafafu; idan ya yi jujjuyawa gaba da baya akan kowane maimaitawa, wannan alama ce nauyin nauyi fiye da yadda matsayinka zai iya tallafawa.
Muhimmin bayani: Mahimman bayani: "Dukkanin jakunkuna a tsayi ɗaya → ƙafa ɗaya gaba → haƙarƙari da ƙashin ƙashin ƙugu."
HIGH-TO-LOW ARC
Hannu na sama, ba hannaye ba, suna haɗuwa daga sama da fadi zuwa gaba da ƙasa
Sanya kusurwa mai laushi a gwiwar hannu kuma ka riƙe shi, kuma hannaye na sama za su bibiyar baka a kusa da haɗin gwiwar kafada. Ci gaba da faɗaɗa gwiwar gwiwar hannu yayin da kuke saukowa yana juya shi zuwa latsa na USB, yayin da kulle su yana ƙara tsayin lever don haka nauyin da aka nuna yana jin nauyi. Ci gaba da wuyan hannu a layi tare da hannayen gaba kuma tabbatar da cewa hannayen biyu sun zo a tsayi iri ɗaya.
Ya isa hannun hannun su kai ga ƙananan ƙirji ko gaban babban ciki. Suna iya taɓawa ko wucewa kaɗan, amma babu buƙatar babban giciye akan kowane maimaitawa. Musanya wanne hannun ke sama shine zaɓi ɗaya, amma tsayawa gefe da gefe a tsakiya kamar yadda yake a cikin zanga-zangar yana sauƙaƙa kwatanta hanyoyi kuma yana rage halayen igiyoyi don karkatar da gangar jikin ku ko wuyan hannu.
TORSO & RETURN
Kututture da kafadu suna rushewa cikin sauƙi akan dawowa fiye da kan hanyar shiga
Yayin da tarin ke gangarowa, kebul ɗin suna ja hannuwanku baya da sama. Idan tashin hankali na ciki da karfin ƙafa sun saki a wannan lokacin, gangar jikin ta jingina baya ko kuma kafaɗun su zamewa gaba kuma hannayen suna tashi da sauri. Tsaya sama da daƙiƙa biyu zuwa uku kuma komawa zuwa wurin da ƙirjin ke buɗewa yayin da ruwan kafada da hannaye na sama suna ƙarƙashin iko.
Babu wata shaida da ke nuna cewa na'urorin kebul sun fi nauyi ta atomatik don haɓakar tsoka. Kwatanta na'ura na meta-bincike da horarwa mai nauyi kyauta ba ta sami wani bambanci a cikin hauhawar jini ba, kuma ƙarfin ƙarfin ya kasance musamman musamman yadda kuka horar. Amfanin igiyoyin igiyoyi shine suna yin zaɓin zaɓi na juriya da hannaye masu zaman kansu cikin sauƙin amfani - ba wai suna ba da garantin “tsatsa mai tsayi” mara iyaka ba ko ma'anar ƙirji mafi girma.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Duk jikin yana motsawa yayin da kake rufewa
- Abin da kake gani
- Ƙwaƙwalwar gaba tana lanƙwasa sosai, ƙafar baya tana zamewa, kuma gangar jikin ta isa gaban igiyoyin yayin da hannaye suka taru.
- Dalili mai yiwuwa
- Wataƙila kuna motsi kaya da gangar jikinku ba za su iya sarrafawa ta amfani da ƙarfi ba.
- Yadda ake gyarawa
- Rage kaya, gyara matsayin ƙafarku, kuma matsar da hannaye kawai ta cikin baka. Kula da matsa lamba na gaba da baya don duka saitin.
An ja kafada da nisa sosai a kan dawowar
- Abin da kake gani
- Hannun suna tafiya da kyau a bayan layin gangar jikin kuma gaban kafada yana ɗagawa ko jin an ƙulle.
- Dalili mai yiwuwa
- Wataƙila ba za ku iya sarrafa saurin tari mai dawowa ba, ko kuna iya tilasta matsakaicin tsayi.
- Yadda ake gyarawa
- Buɗe a hankali sama da daƙiƙa biyu zuwa uku kuma canza alkibla inda kafaɗa ta tsaya. Rage duka kewayon farawa da kaya.
Hannun gwiwar suna mikewa suna komawa
- Abin da kake gani
- Kuna mika gwiwar gwiwar hannu don turawa kan hanyar shiga sannan ku sake lankwashe su kan hanyar fita, suna motsi kamar latsa na USB.
- Dalili mai yiwuwa
- Nauyin yana iya yin nauyi da yawa don sarrafawa azaman ƙuda, ko kuma kuna iya bin hannayenku kawai.
- Yadda ake gyarawa
- Gyara kusurwar gwiwar hannu mai laushi da kuka saita a farkon kuma rufe baka tare da manyan hannaye. Rage nauyin da aka nuna.
Ketare hannaye yayi nisa
- Abin da kake gani
- Hannun biyu sun wuce kishiyar cinya da wuyan hannu da gangar jikin suna murzawa gefe zuwa gefe.
- Dalili mai yiwuwa
- Kuna iya yarda cewa babban giciye yana ƙara ware ƙirjin ciki.
- Yadda ake gyarawa
- Haɗa riguna tare da gefe a gaban ƙananan ƙirji da babban ciki, kuma ku tsaya a cikin kewayon inda gangar jikin ba ta juyawa.
Hannu ɗaya yana rufewa da farko kuma faranti suna karo
- Abin da kake gani
- Hannun suna zaune a wurare daban-daban a tsakiya, kuma ɗayan ko duka biyun sun yi tsalle a ƙarshen dawowar.
- Dalili mai yiwuwa
- Nisan farawanku na iya bambanta gefe zuwa gefe, ko kuma nauyin nauyi zai iya zama nauyi fiye da raunin raunin ku zai iya sarrafawa akan dawowar.
- Yadda ake gyarawa
- Tsaya a tsakiya a cikin na'ura kuma daidaita tsayin kebul na ɓangarorin biyu, kuma rage mafi ƙarfi gefen ƙasa. Sarrafa canjin shugabanci kafin faranti su taɓa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Hasken tsaye na USB tashi
Saita jakunkuna kusa da tsayin kafada kuma koyi matsayin gangar jikin da kusurwar gwiwar hannu a cikin ɗan gajeren zango.
Haskaka mai girma-zuwa-ƙasa
Yi amfani da manyan jakunkuna da aka nuna anan tare da nauyi mai sauƙi don dacewa da baka daga babba da faɗi zuwa gaba da ƙasa.
Juyawa-dawowa a hankali
Buɗe hannaye sama da daƙiƙa biyu zuwa uku yayin riƙe ƙafafunku, akwati, da matsayi na kafaɗa.
Kebul na tashi da hannu guda ɗaya
Yi aiki hannu ɗaya a lokaci ɗaya tare da nauyi mai sauƙi don tsayayya da jujjuya gangar jikin da kwatanta hanyoyi da kewayo gefe zuwa gefe.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Sanya shi azaman kayan haɗi bayan danna ƙirji, sau ɗaya ko sau biyu a mako. Ka bar maimaitawa biyu ko uku a ajiye yayin da kake riƙe matsayin ƙafarka, kusurwar gangar jikinka, da hanyar hannaye biyu ta hanyar wakilci na ƙarshe. Matsakaicin ƙwanƙwasa ya bambanta tsakanin injuna, don haka kar a kwatanta nauyin da aka nuna kai tsaye da sauran kayan aiki.
Wakilai
10–15
Koma sama da daƙiƙa 2–3 kuma ka riƙe baka mai ma'ana
Saita
2–3
Huta 60–120 seconds tsakanin saiti
Loda
+1 mataki
Sai kawai lokacin da gangar jikin ta yi shiru don duk maimaita 15
- Idan matsayin ƙafarku, kusurwar gangar jikin ku, da lanƙwasa gwiwar hannu ɗaya ne ga duk maimaitawa 15 kuma faranti ba su taɓa yin karo ba, matsa mataki ɗaya na gaba.
- Idan bayan ƙara nauyi jikinka ya yi gaba ko tsayin hannunka ya bambanta, komawa kai tsaye zuwa nauyin da ya gabata.
- Shiga tsayin juzu'i da matsayin ƙafarka na gaba don ka kwatanta bambancin iri ɗaya kowane zama, kuma sarrafa shi daban daga ƙanƙara mai girma zuwa sama.
Tambayoyin da ake yawan yi
Kebul crossover yana gina ƙirjin ciki musamman?
Babban pectoralis yana aiki azaman tsoka ɗaya tare da zaruruwa suna gudana ta hanyoyi da yawa, kuma ketare hannaye ba zai iya ware wani yanki na ciki gabaki ɗaya ba. Wannan motsi yana ɗorawa a kwance a kwance na manyan pectoralis, amma baya bada garantin kowane ma'ana ko rabuwa.
Shin manyan jakunkuna masu tsayi da ƙananan motsa jiki iri ɗaya ne?
Hanyar juriya ta bambanta. Wannan shafin yana rufe bambance-bambance masu tsayi, inda hannaye ke tafiya daga sama da fadi zuwa gaba da ƙasa. Bi diddigin tsayin jakunkuna, matsayi na hannu, da lodi daban da ƙarancin juzu'i wanda ke share sama.
