Apɔw-mu-teɛteɛ a etu mpɔn a wɔde nnwinnade a wɔapaw di dwuma: Nneɛma a wɔyɛ daa ma fitness levels nyinaa .

Woanantew akɔ apɔw-mu-teɛteɛ mu. Wohu rows a ɛwɔ selectored equipment mu . Wunim sɛ wɔwɔ ahobammɔ na etu mpɔn. Nanso asɛmmisa no da so ara wɔ hɔ: dɛn na mede yɛ ankasa?

Nnipa pii hwe afiri a ɛne sɛ wɔbɛkyinkyin afiri biako so akɔ foforo so, ayɛ reps kakraa bi, na wɔrehwɛ wɔn fon no mu. Sɛnea ɛbɛyɛ a wubenya nea efi mu ba ankasa —sɛ́ ɛyɛ srade a ɛyera, ntini a enyin, anaa ahoɔden—no hia nhyehyɛe.

a ɛyɛ fɛ no Ahoɔden ntetee mfiri ahorow gyina sɛnea wotumi yɛ nneɛma pii so. Wɔyɛ pɛpɛɛpɛ ma gentle beginner circuits, nanso wɔyɛ kokoam akode ma advanced bodybuilders a wɔyɛ high-intensity drop sets.

Wɔ saa akwankyerɛ yi mu no, yɛde nhyehyɛe abiɛsa a wɔahyehyɛ a wɔayɛ ama wo osuahu gyinabea ma, na ɛboa wo ma wunya bere a wode yɛ apɔw-mu-teɛteɛ no so mfaso kɛse.

1. Ade a wɔde fi ase: Fapem no a wobɛkyekye .

Botae: Sua kankyee ho nhyehyɛe na fa nipadua mũ no nyinaa boasetɔ si hɔ. Mpɛn dodow: mpɛn 2-3 dapɛn biara (a anyɛ yiye koraa no, ahomegye da biako wɔ ntam).

Sɛ woyɛ foforo wɔ apɔw-mu-teɛteɛ mu a, nnwinnade a wɔapaw no yɛ w’adamfo paa. Ɛma wo nipadua no gyina, ɛma wutumi de w’adwene si 'push' ne 'pull' no so kɛkɛ a ɛnhaw wo ho sɛ wobɛkari pɛ wɔ barbell a emu yɛ duru mu.

'nipadua a ɛyɛ full no ɔmansin'.

Yɛ apɔw-mu-teɛteɛ biara 1 set, afei kɔ nea edi hɔ no so a ahomegye kakraa bi na ɛwɔ hɔ (sekan 30-60). Tia ɔmansin no nyinaa mu mpɛn 2-3.

1. Nan tintim: 12-15 reps (botae: quads, glutes) .

2. Koma so nsɛmma nhoma: 12-15 reps (botae: koko, triceps) .

3. Lat twetwe a ɛba fam: 12-15 reps (botae: akyi, biceps) .

4. Ɔbati a ɛwɔ soro no so press: 12-15 reps (botae: mmati) .

5. Yafunu mu aduru a ɛma obi ho kyere no: 15-20 reps (botae: core) .

Pro Tip: Fa w’adwene si tempo a ɛyɛ brɛoo so. Kan '1-2' wɔ ɔkwan a ɛkɔ soro no so, na '1-2-3' wɔ ɔkwan a ɛkɔ fam no so. Control ho hia sen emu duru.

2. Mfinimfini nhyehyɛe no: 'push-pull' .

Botae: Hypertrophy (ntini nyin) ne ahoɔden a ɛkɔ soro. Mpɛn dodow: mpɛn 4 dapɛn biara (sɛ nhwɛso no, mon/tue/thu/fri).

Saa bere yi de, woasiesie wo ho sɛ wobɛpaapae wo nipadua akwaa mu na ama wo nne ayɛ kɛse. Yɛde supersets bedi dwuma —ayɛ apɔw-mu-teɛteɛ abien akyi-akyi a yennya ahomegye biara. Eyi ma wo koma bɔ kɛse na ɛma wo ntini mu brɛ ase kɛse.

Apɔw-mu-teɛteɛ A: Nipadua a ɛwɔ soro a wɔde wɔn adwene si so .

• Superset 1: .

  • Koma so Press: 3 sets a ɛyɛ 10 reps .

  • Seated row: 3 set a ɛyɛ 10 reps .

• Superset 2: .

  • Mmati so nsɛmma nhoma: 3 sets a ɛyɛ 12 reps .

  • Lat Pulldown: 3 set a ɛyɛ 12 reps .

• Ɔdefoɔ:

  • tricep Mia ase: 3 sets a ɛyɛ 15 reps .

Apɔw-mu-teɛteɛ B: Nipadua a ɛwɔ fam a wɔde wɔn adwene si so .

• Superset 1: .

  • Nan Press: 3 sets a ɛyɛ 10 reps .

  • Nan a ɛyɛ kurukuruwa (hamtrings): 3 sets a ɛyɛ 12 reps .

• Superset 2: .

  • Nan ntrɛwmu (quads): 3 sets a ɛyɛ 12 reps .

  • Nantwi ba a wɔma so: 3 set a ɛyɛ 15 reps .

• Ɔdefoɔ:

  • Rotary torso: 3 sets a ɛyɛ 15 reps wɔ ɔfã biara .

3. Nneɛma a ɛkɔ akyiri a wɔyɛ no: drop sets a emu yɛ den .

Botae: asasetaw a ɛpaapae ne ntini a ɛbrɛ kɛse. Mpɛn dodow: mpɛn 4-5 dapɛn biara.

Ɛha na nnwinnade a eye sen biara a wɔpaw no hyerɛn ankasa. Esiane sɛ wode pin sesa mu duru nti, wubetumi ayɛ 'drop sets' ntɛm ara —biribi a ɛyɛ den yiye sɛ wobɛyɛ wɔ dumbbells ho.

'mfiridwuma mu huammɔdi' kwan no .

Paw weight a wubetumi ama so ama 8 reps. Yɛ 8 reps. Ntɛm ara fa pin no kɔ soro 1-2 mprɛte (lighter) na yɛ reps dodow biara a wubetumi. Fa mu duru no to fam bio na san yɛ bio kosi sɛ ebedi nkogu.

Sample nan da awiefo:

• Afiri a wɔde trɛw nan ase: .

  • 150 lbs x 8 reps .

  • Ahomegyeɛ biara nni hɔ -> 110 lbs x huammɔdi .

  • Ahomegyeɛ biara nni hɔ -> 70 lbs x huammɔdi .

  • Gye w’ahome simma 2. Tia mu mpɛn 3.

Nea enti a eyi yɛ adwuma: saa ɔkwan yi fa ntini mu nhama biako biara, fi ntɛmntɛm-twitwiw so kosi nea ɛtwetwe brɛoo so, na ɛma onyin kɛse.

4. Wo nkɔso a wobɛhwɛ so .

Worentumi ntu mpɔn wɔ nea wonsusuw ho no mu.

• Kyerɛw wo nɔma ahorow: Fa nhoma a ɛnyɛ den sie anaa fa app di dwuma. Kyerɛw mu duru ne reps ma nhyiam biara.

• Progressive overload: Sɛ wobɛnya ahoɔden a, ɛsɛ sɛ woma asɛnnennen no yɛ kɛse bere a bere kɔ so no. Sɛ woyɛɛ 100 lbs maa 10 reps dapɛn a atwam no a, sɔ 100 lbs ma 11 reps anaa 105 lbs ma 10 reps dapɛn yi.

• Tie wo nipadua: Sɛ nkwaa bi yɛ wo yaw (ɛyaw a ɛyɛ mmerɛw) a, gyae. Hwɛ sɛnea wobɛsakra wo nkongua no mu. sɛnea wɔaka ho asɛm wɔ yɛn mu no . Selectorized Maintenance & Safety Guide , a ɛne afiri no pivot point no hyia yiye no ho hia kɛse.

Awie

Sɛ́ ebia worefi wo apɔw-mu-teɛteɛ akwantu ase ara kwa anaasɛ worehwehwɛ sɛ wobɛsensɛn ntini nkyerɛase a ɛkɔ akyiri no, mfiri a wɔapaw no de nnwinnade a wuhia ma.

• Wɔn a wɔrefi ase: Fa di dwuma ma ahobammɔ ne adesua kratasin.

• Ntamgyinafo: Fa di dwuma ma volume ne supersets.

• Advanced: Fa di dwuma ma intensity techniques te sɛ drop sets.

Nea ɛho hia ne nea ɛkɔ so daa. Paw nhyehyɛe a ɛwɔ atifi hɔ a ɛne wo level hyia, bata ho adapɛn 4-6, na hwɛ sɛnea w’ahoɔden kɔ soro.

Equip wo gym ma nkonimdi na woayɛ saa workouts yi yiye, wo hia mfiri a ɛma smooth resistance ne ergonomic design. Hwehwɛ yɛn aguadi-grade no mu nyinaa . Selectorized ahoɔden mfiri a ɛbɛma wo ntetee beae no ayɛ yiye.

Nsɛm a Wɔtaa Bisa (FAQ) .

Asɛmmisa: Bere tenten bɛn na ɛsɛ sɛ mehome wɔ mfiri ahorow ntam?

A: Wɔ general fitness ho no, 60-90 seconds yɛ standard. Sɛ wopɛ sɛ wonya ɔmansin ntetee a emu yɛ den a, kɔ so gye w’ahome wɔ sikɔne 45 ase na ama wo koma abɔ.

Asɛmmisa: So metumi de mfiri ne cardio abom?

A: koraa. Ɔkwan a agye din ne 'circuit training,' a wobɛyɛ simma 5 wɔ treadmill so a 3 sets di akyi wɔ selectorized afiri so. Eyi hyew calories bere a ɛreyɛ ntini no.

Asɛmmisa: So mihia obi a ɔhwɛ nneɛma so ma saa nsu a ɛtɔ gu fam a emu yɛ duru yi?

A: Dabi, ɛno ne mfaso titiriw a ɛwɔ nnwinnade a wɔapaw so. Wubetumi atete wo ho akɔ huammɔdi koraa mu dwoodwoo efisɛ mu duru a wɔaboaboa ano no wɔ afiri no mu.

Q: Mɛyɛ dɛn ahu bere a ɛsɛ sɛ mitu kɔ fitness level a edi hɔ no so?

A: Sɛ wubetumi awie wo mprempren apɔw-mu-teɛteɛ no a wonte nka sɛ woayɛ basaa, anaasɛ wo nkɔso ayɛ basaa (plateaued) bɛboro adapɛn 2 a, ɛyɛ bere a ɛsɛ sɛ woma ahoɔden no yɛ kɛse anaasɛ wobɛdan akɔ mpaapaemu a ɛkɔ akyiri so.