Image Not Found

زیرسینه کراس اور

00:00
00:00

توضیح حرکت

 

آماده سازی

دو ضمیمه دمبل قرقره بلند متضاد را بگیرید. با قرقره هایی به هر طرف بایستید. با خم کردن باسن و زانوها کمی خم شوید. آرنج ها را کمی خم کنید و شانه ها را از داخل بچرخانید تا آرنج ها در ابتدا به عقب برگردند.

اجرا

اتصالات کابل را با حرکت در آغوش گرفتن با آرنج در موقعیت ثابت به هم نزدیک کنید. شانه ها را به صورت چرخشی داخلی نگه دارید تا آرنج ها در بالا به سمت بالا و در پایین به طرفین خارج شوند. تا زمانی که عضلات قفسه سینه کشیده شوند به حالت اولیه برگردید. تکرار کنید.

توضیحات تکمیلی

در صورت مقاومت بیشتر، قرار دادن نیم تنه در زاویه پایین تر به سمت پایین (با خم شدن روی باسن)، به وزن بالاتنه اجازه می دهد تا کشش کابل ها به سمت بالا را متعادل کند، برخلاف جلو رفتن و مبارزه با کشش به عقب کابل ها.

عضلات درگیر

عضله‌های هدف

  • سینه بزرگ، سرجناقی

عضله‌های کمکی

  • سینه ای بزرگ
  • سینه ای کوجک
  • لوزی ها
  • بالابر کتف
  • پشتی بزرگ
  • غرابی بازویی

عضله‌های پایدار کننده 

  • عضله دوسر بازویی
  • بازویی
  • سه سر بازویی
  • فلکسورهای مچ دست
  • راست شکمی
  • مورب

عضله‌های پایدار کننده مخالف

  • راست کننده ستون مهره
MessagesTimelineExceptionsViews5RouteQueries7Models23Livewire0MailsGateSessionRequest
Request history
#1 front_exercise/30 (02:25:39)
  • #1 front_exercise/30 (02:25:39)
8.2.19PHP Version195msRequest Duration3MBMemory UsageGET front_exercise/{exercise}Route
    • Booting (105ms)time
    • Application (90.07ms)time
    • 1 x Booting (53.84%)
      105ms
      1 x Application (46.12%)
      90.07ms
      5 templates were rendered
      • frontend.exercise.showshow.blade.php#?blade
      • frontend.layouts.mastermaster.blade.php#?blade
      • frontend.layouts.headerheader.blade.php#?blade
      • components.header-menuheader-menu.blade.php#?blade
      • frontend.layouts.footerfooter.blade.php#?blade
      uri
      GET front_exercise/{exercise}
      middleware
      web
      controller
      App\Http\Controllers\frontend\ExerciseController@show
      namespace
      prefix
      where
      as
      front_exercise.show
      file
      app/Http/Controllers/frontend/ExerciseController.php:44-48
      7 statements were executed (2 duplicates)Show only duplicates12.71ms
      • ImplicitRouteBinding.php#61sql_fitito_irConnection Established
        Backtrace
        • vendor/laravel/framework/src/Illuminate/Routing/ImplicitRouteBinding.php:61
        • vendor/laravel/framework/src/Illuminate/Routing/Router.php:961
        • vendor/livewire/livewire/src/Features/SupportPageComponents/SupportPageComponents.php:214
        • vendor/laravel/framework/src/Illuminate/Routing/Middleware/SubstituteBindings.php:42
        • vendor/laravel/framework/src/Illuminate/Pipeline/Pipeline.php:209
      • ImplicitRouteBinding.php#61sql_fitito_ir6.73msselect * from `exercises` where `id` = '30' limit 1
        Bindings
        • 0: 30
        Backtrace
        • vendor/laravel/framework/src/Illuminate/Routing/ImplicitRouteBinding.php:61
        • vendor/laravel/framework/src/Illuminate/Routing/Router.php:961
        • vendor/livewire/livewire/src/Features/SupportPageComponents/SupportPageComponents.php:214
        • vendor/laravel/framework/src/Illuminate/Routing/Middleware/SubstituteBindings.php:42
        • vendor/laravel/framework/src/Illuminate/Pipeline/Pipeline.php:209
      • master.blade.php#13sql_fitito_ir1.07msselect * from `general_settings` where `general_settings`.`id` = 1 limit 1
        Bindings
        • 0: 1
        Backtrace
        • view::frontend.layouts.master:13
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • HeaderMenu.php#19sql_fitito_ir1.22msselect * from `article_categories` where `parent_id` is null
        Backtrace
        • app/View/Components/HeaderMenu.php:19
        • vendor/laravel/framework/src/Illuminate/View/Component.php:110
        • view::frontend.layouts.header:34
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • HeaderMenu.php#20sql_fitito_ir1.16msselect * from `article_categories` where `parent_id` is not null
        Backtrace
        • app/View/Components/HeaderMenu.php:20
        • vendor/laravel/framework/src/Illuminate/View/Component.php:110
        • view::frontend.layouts.header:34
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • footer.blade.php#2sql_fitito_ir1.01msselect * from `footers` where `footers`.`id` = 1 limit 1
        Bindings
        • 0: 1
        Backtrace
        • view::frontend.layouts.footer:2
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • footer.blade.php#54sql_fitito_ir630μsselect * from `general_settings` where `general_settings`.`id` = 1 limit 1
        Bindings
        • 0: 1
        Backtrace
        • view::frontend.layouts.footer:54
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • footer.blade.php#84sql_fitito_ir890μsselect * from `social_media` where `status` = 'active'
        Bindings
        • 0: active
        Backtrace
        • view::frontend.layouts.footer:84
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      App\Models\ArticleCategory
      16ArticleCategory.php#?
      App\Models\SocialMedia
      3SocialMedia.php#?
      App\Models\GeneralSetting
      2GeneralSetting.php#?
      App\Models\Exercise
      1Exercise.php#?
      App\Models\Footer
      1Footer.php#?
          _token
          B0XlU7iDr619p3FguAPc4B1EbrqbvHDHZhGC2efv
          flasher::envelopes
          []
          _previous
          array:1 [ "url" => "https://fitito.ir/front_exercise/30" ]
          _flash
          array:2 [ "old" => [] "new" => [] ]
          path_info
          /front_exercise/30
          status_code
          200
          status_text
          OK
          format
          html
          content_type
          text/html; charset=UTF-8
          request_query
          []
          request_request
          []
          request_headers
            0 of 0   
          array:22 [▼
  "host" => array:1 [▶
    0 => "fitito.ir"
  ]
  "cf-ipcountry" => array:1 [▶
    0 => "US"
  ]
  "cf-connecting-ip" => array:1 [▶
    0 => "52.14.176.202"
  ]
  "cdn-loop" => array:1 [▶
    0 => "cloudflare; loops=1"
  ]
  "x-forwarded-proto" => array:1 [▶
    0 => "https"
  ]
  "cf-visitor" => array:1 [▶
    0 => "{"scheme":"https"}"
  ]
  "sec-fetch-site" => array:1 [▶
    0 => "none"
  ]
  "accept" => array:1 [▶
    0 => "text/html,application/xhtml+xml,application/xml;q=0.9,image/avif,image/webp,image/apng,*/*;q=0.8,application/signed-exchange;v=b3;q=0.7"
  ]
  "user-agent" => array:1 [▶
    0 => "Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)"
  ]
  "upgrade-insecure-requests" => array:1 [▶
    0 => "1"
  ]
  "sec-ch-ua-platform" => array:1 [▶
    0 => ""Windows""
  ]
  "sec-ch-ua-mobile" => array:1 [▶
    0 => "?0"
  ]
  "sec-ch-ua" => array:1 [▶
    0 => ""HeadlessChrome";v="129", "Not=A?Brand";v="8", "Chromium";v="129""
  ]
  "cache-control" => array:1 [▶
    0 => "no-cache"
  ]
  "pragma" => array:1 [▶
    0 => "no-cache"
  ]
  "sec-fetch-dest" => array:1 [▶
    0 => "document"
  ]
  "cf-ray" => array:1 [▶
    0 => "9362a178bc6b8722-ORD"
  ]
  "accept-encoding" => array:1 [▶
    0 => "gzip, br"
  ]
  "priority" => array:1 [▶
    0 => "u=0, i"
  ]
  "sec-fetch-user" => array:1 [▶
    0 => "?1"
  ]
  "sec-fetch-mode" => array:1 [▶
    0 => "navigate"
  ]
  "x-forwarded-for" => array:1 [▶
    0 => "52.14.176.202"
  ]
]
          request_cookies
          []
          response_headers
            0 of 0   
          array:5 [▼
  "content-type" => array:1 [▶
    0 => "text/html; charset=UTF-8"
  ]
  "cache-control" => array:1 [▶
    0 => "no-cache, private"
  ]
  "date" => array:1 [▶
    0 => "Sat, 26 Apr 2025 02:25:39 GMT"
  ]
  "set-cookie" => array:2 [▶
    0 => "XSRF-TOKEN=eyJpdiI6Ikk2OW05WlM4TU5OR2p4MDJxbVQ2M0E9PSIsInZhbHVlIjoiMzZGaTVDcnR6VDdxQldsRUo4Q2R2Wjc3dGo2YzdOM2VUZVF4clIxYmY5Sk1vNzQxTUVCRG9tZ1Y4OGV3NHlKQzRjTkR4eEc1V28wY2s0MVYrTStEeUx6NlhpcmpQK004MGRZNE5QcjlDZjZ0UmNNZTI1aDIxVWNHekZadHhUT20iLCJtYWMiOiI1MTg2ODNjMjgyYjQwZjM3YjQ0OTMyZTIyNTY5NmNhMjM2MjYwODU4NjVjN2IzZThkZDAyNDEwM2U1ZjcyMDQwIiwidGFnIjoiIn0%3D; expires=Sat, 26 Apr 2025 04:25:39 GMT; Max-Age=7200; path=/; secure; samesite=lax ◀XSRF-TOKEN=eyJpdiI6Ikk2OW05WlM4TU5OR2p4MDJxbVQ2M0E9PSIsInZhbHVlIjoiMzZGaTVDcnR6VDdxQldsRUo4Q2R2Wjc3dGo2YzdOM2VUZVF4clIxYmY5Sk1vNzQxTUVCRG9tZ1Y4OGV3NHlKQzRjTkR4e ▶"
    1 => "fitito_session=eyJpdiI6IkRaTGwxUVlnbFV5WmlWNXhTYTR3alE9PSIsInZhbHVlIjoiODAyOUwvWnJtbFhHU0hjRGt3Z2dKWjNXTlora2gyeng4K0p0YWxQUjZ5cm93RldPcXpyM1hINjBHVUFiTEw1a2tKS04yTFZVbGxwZzVOdVFhcTIyS242QkZFM1FvZXJndWp6M09jc0w2WEZUTStHekhxMWNDaDdkZDd0Tkd0VmIiLCJtYWMiOiIwOTA5ZGFmZGQwOTg4YzBjZWU0NmRlYjFjODM5YmVkYWVjODFiMWI1NTEyMjU5ZjA5YzUwMDRlMTBkYTdlYzNhIiwidGFnIjoiIn0%3D; expires=Sat, 26 Apr 2025 04:25:39 GMT; Max-Age=7200; path=/; secure; httponly; samesite=lax ◀fitito_session=eyJpdiI6IkRaTGwxUVlnbFV5WmlWNXhTYTR3alE9PSIsInZhbHVlIjoiODAyOUwvWnJtbFhHU0hjRGt3Z2dKWjNXTlora2gyeng4K0p0YWxQUjZ5cm93RldPcXpyM1hINjBHVUFiTEw1a2tKS ▶"
  ]
  "Set-Cookie" => array:2 [▶
    0 => "XSRF-TOKEN=eyJpdiI6Ikk2OW05WlM4TU5OR2p4MDJxbVQ2M0E9PSIsInZhbHVlIjoiMzZGaTVDcnR6VDdxQldsRUo4Q2R2Wjc3dGo2YzdOM2VUZVF4clIxYmY5Sk1vNzQxTUVCRG9tZ1Y4OGV3NHlKQzRjTkR4eEc1V28wY2s0MVYrTStEeUx6NlhpcmpQK004MGRZNE5QcjlDZjZ0UmNNZTI1aDIxVWNHekZadHhUT20iLCJtYWMiOiI1MTg2ODNjMjgyYjQwZjM3YjQ0OTMyZTIyNTY5NmNhMjM2MjYwODU4NjVjN2IzZThkZDAyNDEwM2U1ZjcyMDQwIiwidGFnIjoiIn0%3D; expires=Sat, 26-Apr-2025 04:25:39 GMT; path=/; secure ◀XSRF-TOKEN=eyJpdiI6Ikk2OW05WlM4TU5OR2p4MDJxbVQ2M0E9PSIsInZhbHVlIjoiMzZGaTVDcnR6VDdxQldsRUo4Q2R2Wjc3dGo2YzdOM2VUZVF4clIxYmY5Sk1vNzQxTUVCRG9tZ1Y4OGV3NHlKQzRjTkR4e ▶"
    1 => "fitito_session=eyJpdiI6IkRaTGwxUVlnbFV5WmlWNXhTYTR3alE9PSIsInZhbHVlIjoiODAyOUwvWnJtbFhHU0hjRGt3Z2dKWjNXTlora2gyeng4K0p0YWxQUjZ5cm93RldPcXpyM1hINjBHVUFiTEw1a2tKS04yTFZVbGxwZzVOdVFhcTIyS242QkZFM1FvZXJndWp6M09jc0w2WEZUTStHekhxMWNDaDdkZDd0Tkd0VmIiLCJtYWMiOiIwOTA5ZGFmZGQwOTg4YzBjZWU0NmRlYjFjODM5YmVkYWVjODFiMWI1NTEyMjU5ZjA5YzUwMDRlMTBkYTdlYzNhIiwidGFnIjoiIn0%3D; expires=Sat, 26-Apr-2025 04:25:39 GMT; path=/; secure; httponly ◀fitito_session=eyJpdiI6IkRaTGwxUVlnbFV5WmlWNXhTYTR3alE9PSIsInZhbHVlIjoiODAyOUwvWnJtbFhHU0hjRGt3Z2dKWjNXTlora2gyeng4K0p0YWxQUjZ5cm93RldPcXpyM1hINjBHVUFiTEw1a2tKS ▶"
  ]
]
          session_attributes
            0 of 0   
          array:4 [▼
  "_token" => "B0XlU7iDr619p3FguAPc4B1EbrqbvHDHZhGC2efv"
  "flasher::envelopes" => []
  "_previous" => array:1 [▶
    "url" => "https://fitito.ir/front_exercise/30"
  ]
  "_flash" => array:2 [▶
    "old" => []
    "new" => []
  ]
]
          ClearShow all
          (method)
          • (method)
          • GET
          • POST
          • PUT
          • DELETE
          Date ↕MethodURLData
          #12025-04-26 02:25:39GET/front_exercise/305723