Selectorized Equipment vs. Free Weights: Emu Nea Ɛsen Biara Ma W’Apɔw-mu-teɛteɛ?

Nantew kɔ apɔw-mu-teɛteɛ dan biara mu, na wubehu mpaapaemu a ɛda adi pefee. Wɔ ɔfã biako no, dade dumbbells ne barbells a ɛrebɔ denneennen. Ɔkwan foforo so no, Selectorized Equipment a ɛtoatoa so a ɛyɛ fɛ na ɛyɛ komm a wɔn mu duru a wɔaboaboa ano ne wɔn pin ahorow ka ho.

Mfe du du pii ni na akyinnyegye no akɔ so: Emu nea ɛwɔ he na eye sen saa?

Puristfo ka sɛ free weights ne ɔkwan biako pɛ a wɔfa so nya 'nokware' ahoɔden. Nanso, nnɛyi apɔw-mu-teɛteɛ nipadua ho animdefo di Ahoɔden Ntetee Mfiri ho ban wɔ tumi a etumi yi ntini ahorow fi afoforo ho na esiw opira ano no ho.

Nokware no? Ɛnyɛ nea ɛfa nea 'ye' ho—ɛfa nea eye ma wo botae pɔtee no ho.

Wɔ asɛm yi mu no, yɛkyekyɛ nyansahu a ɛwɔ akwan abien no nyinaa akyi no mu de boa wo ma wokyekye ntetee nhyehyɛe a etwa to no.

1. Asɛm a ɛfa Nnwinnade a Wɔapaw Ho

Selectorized Equipment (mfiri a wɔde pin ahyɛ mu) kyerɛ nea ɔde di dwuma no kwan fa ɔkwan a ɛyɛ pintinn so. Ɛho nhia sɛ wobɛkari pɛ wɔ wo mu duru no mu; nea ehia ara ne sɛ wobɛpia anaasɛ wobɛtwe.

A. Ahobammɔ ne Ahofadi

Eyi ne ade kɛse a wɔtɔn. Sɛ wode free weights di dwuma a, rep a wodi nkogu no betumi ayɛ asiane (fa no sɛ wobɛtow barbell agu wo moma so).

• Mfaso a Ɛwɔ So: Sɛ wode chest press a wɔapaw bi di dwuma a, sɛ wuntumi mma adesoa no so a, stack no sian dwoodwoo kɛkɛ. Eyi ma wutumi tete wo ho ma wudi nkogu a wunni spotter.

B. Ntini a Wɔde Tew Wɔn Ho (Hypertrophy) .

Sɛ wopɛ sɛ wunyin ntini pɔtee bi a, mfiri te sɛ tuo a wɔde tow tuo.

• Mfaso a Ɛwɔ So: Afiri ma wo nipadua no gyina pintinn ma wo. Wei kyerɛ sɛ wo 'stabilizer muscles' no nwia nhyɛsoɔ no. Sɛ woreyɛ Leg Extension a, adesoa no 100% kɔ quadriceps no so. Eyi nti na wɔn a wɔyɛ nipadua mu nneɛma ani gye Best Selectorized Equipment a wɔde yɛ nipadua a wɔde di adwini ho no.

C. Mfiase-Adamfofa

Wɔ obi a ɔyɛ foforo wɔ apɔw-mu-teɛteɛ mu fam no, barbell squat yɛ nea ɛyɛ den wɔ mfiridwuma mu na ɛyɛ hu. Nanso, Leg Press afiri yɛ nea wotumi te ase. Ɛbrɛ akwanside a ɛmma wontumi nkɔ mu no ase, na ɛboa wɔn a wɔrefi ase no ma wɔkyekye ahoɔden a wɔde gyina so dwoodwoo.

Onimdefo Nhyɛso: Nhwehwɛmu bi a wotintimii wɔ Journal of Strength and Conditioning Research mu daa no adi sɛ bere a nneɛma a emu duru a ɛnyɛ hwee ma ntini a ɛma ntini no gyina pintinn pii yɛ adwuma no, mfiri ahorow no tu mpɔn saa ara wɔ ntini a ɛnyɛ den a wɔkyekye wɔ ntini kuw a wɔde wɔn ani asi so no mu.

2. Asɛm a ɛfa Free Weights ho

Free weights (dumbbells, barbells, kettlebells) hwehwɛ sɛ woko tia tumi a ɛtwe ade ba fam na wohwɛ mu duru no so wɔ ahunmu a ɛwɔ afã abiɛsa.

A. Dwumadi Ahoɔden & Gyinabea

Wɔ wiase ankasa mu no, nneɛma ntumi nkɔ keteke kwan so.

• Mfaso a Ɛwɔ So: Sɛ woyɛ dumbbell lunge a, ɛsɛ sɛ wo core, wo nansoaa, ne w’asen yɛ adwuma boro so na amma woanhwe ase. Wei kyekye 'adwuma mu ahoɔden' a ɛkyerɛ ase yie kɔ agumadi ne da biara da dwumadiɛ mu.

B. Range of Motion Nneɛma a Wɔde Yɛ Adwuma pii

Mfiri wɔ ɔkwan a ɛyɛ pintinn. Sɛ saa kwan no ne wo nipadua mfiridwuma nhyia pɛpɛɛpɛ a, ebetumi ate nka sɛ ɛyɛ fɛre.

• Mfaso a Ɛwɔ So: Nneɛma a wɔde kari ade a wontua hwee ma wutumi sesa wo nsateaa anaa wo nsateaa no anim kakra na ama woanya gyinabea a ɛyɛ fɛ na etu mpɔn sen biara ma wo nipadua nhyehyɛe soronko no.

3. Atemmu no: Ɔkwan Bɛn so na Yɛbɛpaw?

Ɛho nhia sɛ wopaw ɔfã bi. Agumadifo a wɔn ani atew sen biara no de Hybrid Approach di dwuma.

Ntotoho a Wɔde Hwɛ Ano

Bere a Ɛsɛ sɛ wode Dɛn Di Dwuma

1. Fi ase De Compound Free Weights: Fa barbells anaa dumbbells di dwuma wɔ w’apɔw-mu-teɛteɛ mfiase bere a wowɔ ahoɔden kɛse no. Fa w’adwene si nhyehyɛe a wɔyɛ ne nneɛma a emu yɛ duru a wɔma so so.

2. Finish with Selectorized Machines: Sɛ wo stabilizer ntini no brɛ wie a, dan kɔ mfiri so. Eyi ma wutumi ma ntini a wode w’ani asi so no brɛ dwoodwoo a wunhaw wo ho sɛ wo nipadua no bɛsɛe.

Sɛ nhwɛso no, fi ase denam Barbell Squat (Free Weight) so, na fa Leg Extension (Selectorized) wie wo nan apɔw-mu-teɛteɛ no na ama quads no ahyew koraa.

Awie

Enti, hena na odi nkonim wɔ ɔko a ɛne Selectorized Equipment vs. Free Weights ? Mmuae no ne sɛ: Wudi nkonim bere a wode abien no nyinaa di dwuma no.

Free weights kyekye wo fapem ne nhyehyɛe. Mfiri a wɔapaw no ma wutumi pia wo ntini no kodu baabi dwoodwoo na wode w’ani si mmeae pɔtee bi a wubenyin so. Apɔw-mu-teɛteɛ a edi mũ—ne ogumadifo a odi mũ—hia abien no nyinaa.

So wo gym no ayera 'Machine' fã a ɛwɔ equation no mu? Sɛ wopɛ sɛ wode mfiri ahobammɔ ne pɛpɛɛpɛyɛ ka wo adwumayɛbea no ho a, hwehwɛ yɛn premium no mu Nnwinnade a Wɔapaw a Wɔaboaboa Ano . Efi ergonomic chest press so kosi smooth-gliding lat pulldowns so no, yɛwɔ nnwinnade a yɛde bewie wo ntetee ecosystem.

Nsɛm a Wɔtaa Bisa (FAQ) .

Asɛmmisa: So metumi anya ripped denam mfiri nkutoo so?

A: Yiw. Ntini nyin (hypertrophy) fi mfiri mu nhyɛso ne nipadua mu nneɛma a ɛsakra no mu nhyɛso. Mfiri a wɔde paw nneɛma a ɛkorɔn ma wonya abien no nyinaa. Ɛkame ayɛ sɛ nipadua mu apɔw-mu-teɛteɛfo a wɔkorɔn pii de mfiri a ɛde kɔ ɔyɛkyerɛ bi nkutoo na edi dwuma na wɔakwati opira.

Asɛmmisa: So mfiri ye ma opira a wɔasan asiesie?

A: Mpɛn pii no, yiw. Esiane sɛ mfiri na ɛhwɛ ɔkwan a wɔfa so kankyee so nti, apɔw-mu-teɛteɛ ho animdefo taa de di dwuma de boa ayarefo ma wɔhyɛ ntini a atwa nkwaa a apira ho ahyia no den a wɔmfa wɔn ho nto asiane mu sɛ wɔbɛhaw wɔn bio esiane sɛ wontumi nnyina pintinn nti.

Asɛmmisa: Dɛn nti na mfiri a wɔde paw nneɛma bo yɛ den sen dumbbells?

A: Afiri a wɔpaw no yɛ mfiridwuma a ɛyɛ den a ɛfa nneɛma a emu duru a wɔaboaboa ano, nea wɔde twe nneɛma, cam, ne dade a wɔde yɛ nneɛma ho. Nanso, afiri biako (te sɛ cable crossover) betumi asom asɔremma ɔhaha pii da biara a ɛnsɛe pii, na ɛma wonya ROI kɛse.

Asɛmmisa: Dɛn na ɛsɛ sɛ mehwehwɛ bere a meretɔ nnwinnade a wɔapaw no?

A: Hwehwɛ sɛnea ɛkɔ yiye (ɛnyɛ friction), nkongua a wotumi sesa, ne nneɛma a wɔde hyɛ mu a ɛyɛ den. Sɛ wopɛ nhwehwɛmu a edi mũ a, kenkan yɛn B2B Adetɔ Akwankyerɛ ma Selectorized Nnwinnade.