Selectorized Equipment vs. Free Weights: Nea Ɛfata Wo?

Nantew kɔ apɔw-mu-teɛteɛ dan biara mu, na wubehu mpaapaemu a ɛda adi pefee. Wɔ ɔfã biako no, dade dumbbells ne barbells (Free Weights) a ɛrebɔ denneennen. Ɔkwan foforo so no, no kankyee a ɛyɛ fɛ a wɔkyerɛ kwan no Selectorized Equipment .

Mfe du du pii ni na akyinnyegye bi akɔ so wɔ apɔw-mu-teɛteɛ kuw no mu: Emu nea ɛwɔ he na eye sen saa?

Ebia wɔn a wɔyɛ nipadua a wɔyɛ den no bɛka ntam sɛ wɔbɛbɔ wɔn tirim denneennen, bere a apɔw-mu-teɛteɛ ho animdefo bɔ mfiri ahobammɔ ho ban no. Nokware no? Wɔn baanu nyinaa wɔ wɔn gyinabea.

Wɔ akwankyerɛ yi mu no, yɛkyekyɛ mfaso ne ɔhaw ahorow a ɛwɔ Ahoɔden Ntetee Mfiri mu ne nneɛma a emu duru a wontua hwee mu de boa wo ma wusi adwinnade a ɛfata ma wo botae pɔtee no ho gyinae.

1. Asɛm a ɛfa Nnwinnade a Wɔapaw Ho

Selectorized Equipment kyerɛ mfiri a ɛwɔ mu duru a wɔaboaboa ano a wɔde pin a wɔde tu no siesie resistance. Nea enti a wɔyɛ ade titiriw wɔ nnɛyi adan mu ni.

A. Ahobammɔ ne Ahofadi

Mfaso kɛse a ɛwɔ so ne ahobammɔ. Sɛ wɔde afiri di dwuma a, wɔde mu duru no hyɛ ɔkwan a ɛyɛ pintinn so.

• No Spotter Needed: Wubetumi amia nneɛma a emu yɛ duru wɔ Chest Press afiri so a wunsuro sɛ sɛ wudi nkogu a, bar no bɛbubu wo.

• Asiane a Ɛwɔ Opira a Ɛtew So: Esiane sɛ afiri no ma adesoa no gyina hɔ pintinn nti, asiane a ɛwɔ hɔ sɛ nneɛma a emu duru bɛkɔ fam anaasɛ ɛbɛkyinkyim nkwaa bi wɔ ɔkwan a ɛyɛ fɛre so no sua. (Yɛka eyi ho asɛm kɔ akyiri wɔ yɛn asɛm a ɛfa... Nsiesiei ne Opira a Wosiw Ano ).

B. Ntini a Wɔde Tew Wɔn Ho

Sɛ wopɛ sɛ wunyin ntini pɔtee bi a, mfiri korɔn.

• Targeted Tension: Nan Ntrɛwmu ma quadriceps no tew ne ho koraa. Sɛ wode barbell squat di dwuma a, ebia w’akyi ase anaa w’anom glutes bɛbrɛ ansa na wo quads no abrɛ.

• Nhyɛso a Ɛkɔ So Daa: Esiane cam nhyehyɛe ahorow a ɛwɔ mfiri a ɛkorɔn mu nti, nea ɛko tia no kɔ so yɛ pɛ wɔ kankyee no nyinaa mu, ɛnte sɛ nneɛma a emu duru a ɛnyɛ hwee a tumi a ɛtwe ade ba fam na ɛkyerɛ adesoa no.

C. Ɛnyɛ den sɛ Wɔde Di Dwuma Ma Wɔn a Wɔafi Ase

Wɔ obi a onnim hwee fam no, barbell snatch yɛ nea ɛyɛ hu na ɛyɛ mfiridwuma. Afiri a wɔpaw no wɔ mfonini, nkongua, ne ɔkwan a wɔahyɛ da ayɛ. Ɛbrɛ akwanside a ɛmma wontumi nkɔ mu no ase, na ɛma wɔn a wɔrefi ase no tumi fi ase ma nneɛma so ntɛm ara.

2. Asɛm a ɛfa Free Weights ho

Nneɛma a wɔde kari ade a wontua hwee no bi ne dumbbells, barbells, kettlebells, ne nnuru bɔɔl.

A. Dwumadi mu Kankyee

Free weights ma wutumi tu wɔ afã abiɛsa. Eyi suasua asetra mu dwumadi ahorow ankasa (adaka a wɔma so, nneɛma a wɔsoa).

• Stabilizer Recruitment: Esiane sɛ ɛsɛ sɛ w’ankasa wokari pɛ wɔ mu duru no mu nti, wode wo ho hyɛ stabilizer ntini nketenkete a enni ano a ebia mfiri bebu wɔn ani agu so no mu.

B. Range of Motion a Ɛyɛ Fɛ

Ɛnyɛ bere nyinaa na ne kɛse biako fata obiara. Bere a mfiri a wotumi sesa no yɛ kɛse no, nneɛma a emu duru yɛ a wontua hwee ma wo nipadua no tumi tu wɔ n’abɔde mu nipadua kwan a ɛsen biara so, na ɛno betumi ayɛ nea mfaso wɔ so ama agumadifo a wɔwɔ nipadua nhyehyɛe soronko no.

C. Nneɛma a wɔde yɛ nneɛma pii

Wobetumi de dumbbell biako adi dwuma de ayɛ apɔw-mu-teɛteɛ ɔhaha pii, bere a wɔtaa yɛ afiri bi ma wɔde kankyee pɔtee biako anaa abien.

3. Atemmu no: Ɔkwan Bɛn so na Yɛbɛpaw?

Paw no nyɛ 'either/or'—ɛfa adwinnade no a wɔde bɛtoto botae no ho.

Bere a Ɛsɛ sɛ Wopaw Mfiri:

• Woyɛ Beginner a woresua kankyee nhyehyɛe.

• Woretete wo ho ama Hypertrophy (Muscle Growth) na wopɛ sɛ wobrɛ ntini bi dwoodwoo (sɛ nhwɛso no, Drop Sets).

• Worenya ahoɔden afi opira bi mu.

Bere a Ɛsɛ sɛ Wopaw Nneɛma a Wɔde Kari Dwuma a Wontua Ka:

• Woretete wo ho ama Explosive Power (sɛ nhwɛso no, Olympic lifting).

• Wopɛ sɛ wokari pɛ na wo ne nneɛma bom yɛ adwuma yiye.

4. 'Hybrid' Ɔkwan: Nea Ɛyɛ Paara wɔ Wiase Abien no Mu

Apɔw-mu-teɛteɛ ho abenfo dodow no ara gye tom: adeyɛ a eye sen biara no ka abien no nyinaa bom.

Akwan a Wɔfa so Yɛ:

1. Fi ase denam Free Weights so: Di kan yɛ wo kankyee a emu yɛ duru, a ɛyɛ afrafra (te sɛ Squats anaa Overhead Press) bere a w’ahoɔden dɔɔso na wo stabilizers no yɛ foforo no.

2. Finish with Selectorized Equipment: Sɛ wo stabilizer ntini no brɛ wie a, dan kɔ mfiri ahorow so na ama woapia wo ntini titiriw no ma adi nkogu dwoodwoo a woremfa wo ho nto asiane mu sɛ wubepira.

Abenfo Nhumu: no Mayo Ayaresabea kyerɛ sɛ wɔ mpanyimfo dodow no ara fam no, mfiri ne nneɛma a wɔde kari nneɛma a wɔmfa hwee nto mu a wɔde ka bom ma wonya ɔkwan a ɛkari pɛ sen biara a wɔfa so nya ahoɔden na wogyina pintinn.

5. Nsɛm a Wɔakyerɛw a Ɛfa Ownership Ho

Sɛ woyɛ apɔw-mu-teɛteɛ wura anaa obi a n’ani gye ofie apɔw-mu-teɛteɛ ho a, ade biako bio wɔ hɔ: Nsiesie.

Free weights yɛ nea ɛho hia titiriw a wontumi nsiesie (dade nsɛe). Nanso, mfiri hwehwɛ sɛ wɔhwɛ so yiye.

• Sɛ wobɛkora 'smooth' mfasoɔ a ɛwɔ mfiri so a, ɛsɛ sɛ woyɛ Selectorized Equipment Maintenance daa.

• Nea ɛka eyi ho ne sɛ wɔbɛpopa akwankyerɛ abaa no na wɔahwɛ nhama mu. Bere a ɛhwehwɛ sɛ wɔde adwene si so kakra no, ahobammɔ ho mfaso a ɛwɔ so ma w’asɔremma no taa boro bere a wɔde siesie no so. (Hwɛ yɛn... Maintenance Guide ma afotuo).

Awie

Enti, nea ɛwɔ he na ɛfata wo?

Sɛ wubu ahobammɔ, ntini a wode si w’ani so pɛpɛɛpɛ, ne tumi a wode tete wo ho ma wudi nkogu a ɔhokafo nni mu no sɛ ɛsom bo a, Selectorized Equipment ne nkonimdifo a ɛda adi pefee. Sɛ ɛho hia sɛ wokyekye agumadi mu nkitahodi a ɛnyɛ den a, nneɛma a emu duru a wontua hwee ho hia.

Sɛnea ɛbɛyɛ yiye no, ɛsɛ sɛ baabi a wotete wo ho no ma wonya abien no nyinaa.

Upgrade Your Strength Zone Wɔ XYS Fitness, yɛyɛ mfiri a ɛsuasua abɔdeɛ mu nkateɛ a ɛwɔ free weights a ahobanbɔ a selectorized stack. Browse yɛn Selectorized Series na woanya nnwinnade a ɛde wiase abien no nyinaa mu nea eye sen biara ma.