Apɔw-mu-teɛteɛ a Etu mpɔn a Wɔde Nnwinnade a Wɔapaw Di Dwuma: Nneɛma a Wɔyɛ Ma Apɔwmuden Nyinaa

Woakɔ apɔw-mu-teɛteɛ dan mu. Wuhu Selectorized Equipment no toatoa so . Wunim sɛ ahobammɔ wom na etu mpɔn. Nanso asɛmmisa no da so ara wɔ hɔ: Dɛn ankasa na mede wɔn yɛ?

Nnipa pii hwe afiri a wɔde kyinkyin fi afiri biako so kɔ foforo so a wonni botae biara, yɛ reps kakraa bi, na wɔhwɛ wɔn fon mu no mu. Sɛ wubenya nea efi mu ba ankasa—sɛ́ ɛyɛ srade a wɔhwere, ntini a enyin, anaa ahoɔden—no, ɛsɛ sɛ woyɛ nhyehyɛe.

Ahoɔden Ntetee Mfiri ahoɔfɛ gyina sɛnea wotumi yɛ nneɛma pii no so. Wɔyɛ pɛpɛɛpɛ ma amansin a wɔde fi ase a wɔyɛ brɛoo, nanso wɔyɛ kokoam akode nso ma wɔn a wɔyɛ nipadua a ɛkɔ anim a wɔyɛ drop sets a ano yɛ den kɛse.

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

1. Mfitiaseɛ Dwumadie: Fapem no a Wɔbɛkyekyere

Botae: Sua sɛnea obi keka ne ho na ma nipadua mũ no nyinaa boasetɔ. Mpɛn pii: mpɛn 2-3 dapɛn biara (anyɛ yiye koraa no, ahomegye da biako wɔ ntam).

Sɛ woyɛ foforo wɔ apɔw-mu-teɛteɛ mu a, Selectorized Equipment yɛ w’adamfo paa. Ɛma wo nipadua no gyina, na ɛma wotumi de w'adwene si 'push' ne 'pull' nkutoo so a wunhaw wo ho sɛ wobɛkari pɛ wɔ barbell a emu yɛ duru mu.

'Nipadua Nyinaa Kwansin' no.

Yɛ apɔw-mu-teɛteɛ biara 1, afei kɔ nea edi hɔ no so a wunnye w’ahome kakraa bi (sikɔne 30-60). Tia ɔmansin no nyinaa mu mpɛn 2-3.

1. Nan Press: 12-15 reps (Botae ahorow: Quads, Glutes) .

2. Chest Press: 12-15 reps (Botae ahorow: Koko, Triceps) .

3. Lat Pulldown: 12-15 reps (Botae ahorow: Akyi, Biceps) .

4. Overhead Mmati Mia: 12-15 reps (Botae ahorow: Mmati) .

5. Yafunu Crunch Afiri: 15-20 reps (Botae ahorow: Core) .

Pro Tip: Fa w’adwene si tempo a ɛyɛ brɛoo so. Kan '1-2' wɔ kwan a ɛkɔ soro no so, ne '1-2-3' wɔ kwan a ɛkɔ fam no so. Nhyɛso ho hia sen mu duru.

2. Mfinimfini Dwumadi: 'Push-Pull' Nkyekyɛmu

Botae: Hypertrophy (Ntini a Enyin) ne ahoɔden a ɛkɔ soro. Mpɛn pii: 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 —yɛyɛ apɔw-mu-teɛteɛ abien akyi akyi a yɛrenhome. Eyi ma wo koma bɔ kɔ soro na ɛma ntini ahorow no brɛ kɛse.

Apɔw-mu-teɛteɛ A: Nipadua a Ɛwɔ Atifi Adwene a Wɔde Si Hɔ

• Superset 1: 1 .

  • Chest Press: 3 sets a ɛyɛ 10 reps

  • Seated Row: 3 sets a ɛyɛ 10 reps

• Superset 2 a ɛto so abien:

  • Mmati Mia: 3 sets a 12 reps

  • Lat Pulldown: 3 sets a ɛyɛ 12 reps

• Nea owiee no:

  • Tricep Press Down: 3 sets a ɛyɛ 15 reps

Apɔw-mu-teɛteɛ B: Nipadua a Ɛwɔ Ase a Wɔde Si Adwene Si So

• Superset 1: 1 .

  • Nan Press: 3 sets a ɛyɛ 10 reps

  • Nan Curl (Hamstrings): 3 sets a ɛyɛ 12 reps

• Superset 2 a ɛto so abien:

  • Nan Ntrɛwmu (Quads): 3 sets a 12 reps

  • Calf Raise: 3 sets a ɛyɛ 15 reps

• Nea owiee no:

  • Rotary Torso: 3 sets a 15 reps wɔ ɔfã biara

3. Adeyɛ a Ɛkɔ Anim: High-Intensity Drop Sets

Botae: Asasetaw a wobebubu ne ntini mu ɔbrɛ a ɛsen biara. Mpɛn pii: mpɛn 4-5 dapɛn biara.

Eyi ne baabi a Best Selectorized Equipment no hyerɛn ankasa. Esiane sɛ wode pin sesa wo mu duru nti, wubetumi ayɛ 'Drop Sets' ntɛm ara—biribi a ɛyɛ den yiye sɛ wode dumbbells bɛyɛ.

'Mfiridwuma mu huammɔdi' Ɔkwan a wɔfa so yɛ no

Paw adesoa bi a wubetumi ama so 8 reps. Yɛ 8 reps. Ntɛm ara fa pin no kɔ soro 1-2 mprɛte (lighter) na yɛ reps pii sɛnea wubetumi. Fa mu duru no to fam bio na san yɛ bio kosi sɛ wubedi nkogu.

Nhwɛsode Nan Da Finisher:

• Afiri a Wɔde Trɛw Nan Mu:

  • 150 lbs x 8 a wɔsan yɛ

  • Ahomegye biara nni hɔ -> 110 lbs x Di nkogu

  • Ahomegye biara nni hɔ -> 70 lbs x Di nkogu

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

Nea enti a eyi yɛ adwuma: Saa kwan yi fa ntini mu nhama biako biara, efi nea ɛtwetwe ntɛmntɛm so kosi nea ɛtwetwe brɛoo so, na ɛma enyin kɛse.

4. Wo Nkɔso a Wobɛhwɛ So

Worentumi ntu mpɔn wɔ nea wunsusuw ho.

• Kyerɛw Wo Nɔma: Fa nhoma a wɔde kyerɛw nsɛm a ɛnyɛ den sie anaa fa app bi di dwuma. Kyerɛw emu duru ne reps ma session biara.

• Adesoa a Ɛboro So Nkɔso: Sɛ wubenya ahoɔden a, ɛsɛ sɛ woma asɛnnennen no yɛ kɛse bere a bere kɔ so no. Sɛ woyɛɛ 100 lbs maa 10 reps dapɛn a etwaam no a, sɔ 100 lbs hwɛ 11 reps anaa 105 lbs ma 10 reps dapɛn yi.

• Tie Wo Nipadua: Sɛ nkwaa bi yɛ yaw (ɛyaw a ano yɛ den) a, gyae. Hwɛ sɛnea wɔayɛ nsakrae wɔ w’akongua mu. Sɛnea yɛaka ho asɛm wɔ yɛn Selectorized Maintenance & Safety Guide , sɛnea ɛne afiri no pivot point hyia yiye no ho hia yiye.

Awie

Sɛ́ ebia worefi wo apɔwmuden akwantu ase ara pɛ anaasɛ worehwehwɛ sɛ wobɛsensen ntini nkyerɛase a ɛkɔ akyiri no, Selectorized Equipment de nnwinnade a wuhia ma.

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

• Ntamgyinafo: Fa di dwuma ma volume ne supersets.

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

Ade titiriw ne sɛ wobɛkɔ so ayɛ 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.

Fa Wo Gym Siesie Ma Di Yiye Sɛ wobɛtumi ayɛ saa apɔmuden yi yie a, wuhia mfiri a ɛma ahoɔden a ɛko tia nyarewa ne ergonomic design. Hwehwɛ yɛn line a edi mũ a ɛyɛ aguadi-grade Selectorized Strength Machines a wode bɛma wo ntetee beae no ayɛ kɛse.

Nsɛm a Wɔtaa Bisa (FAQ) .

Asɛmmisa: Bere tenten ahe na ɛsɛ sɛ mehome wɔ set ahorow ntam wɔ mfiri ahorow so?

A: Sɛ wopɛ apɔwmuden a ɛkɔ akyiri a, sikani 60-90 yɛ gyinapɛn. Sɛ wopɛ ɔmansin ntetee a emu yɛ den a, gye w’ahome wɔ sikɔne 45 ase na ama wo koma abɔ nkɔ soro.

Asɛmmisa: So metumi de mfiri ne cardio abɔ mu?

A: Akyinnye biara nni ho. Ɔkwan a agye din ne 'Circuit Training,' a woyɛ simma 5 wɔ treadmill so a set 3 di akyi wɔ afiri a wɔapaw so. Eyi hyew calories bere a ɛkyekye ntini no.

Asɛmmisa: So mihia spotter ma saa heavy drop sets yi?

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

Asɛmmisa: Mɛyɛ dɛn ahu bere a ɛsɛ sɛ mekɔ apɔwmuden gyinabea a edi hɔ no so?

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