Mfaso a Ɛwɔ Nnwinnade a Wɔapaw a Wɔde Ma Ahoɔden Ntetee So: Nea Enti a Ɛsɛ sɛ wode Ka Wo Daa Ho

Ahoɔden ntetee nyɛ wɔn a wɔyɛ nipadua mu ahoɔden nkutoo de bio. Nyansahu mu ada no adi sɛ ɛma nnompe mu yɛ den, ɛma nipadua no mu nneɛma yɛ adwuma yiye, na ɛma nkwa tenten tu mpɔn. Nanso, ɔkwan a wofa so nya ahoɔden no ho hia te sɛ mmɔden a wobɔ no ara pɛ.

Bere a free weights (dumbbells ne barbells) wɔ wɔn gyinabea no, Selectorized Equipment —mfiri a wɔde weight stack ne pin di dwuma —de mfaso soronko bi a ebetumi asakra w’apɔw-mu-teɛteɛ a etu mpɔn ne ahobammɔ ma.

Sɛ́ ebia woyɛ apɔw-mu-teɛteɛ wura a woresiesie wo ho wɔ beae foforo anaasɛ obi a n’ani gye apɔw-mu-teɛteɛ ho a worehwehwɛ sɛ wobɛma wo nhyehyɛe ayɛ papa no, Mfaso a Ɛwɔ Nnwinnade a Wɔapaw So a wobɛte ase no yɛ ade titiriw a ɛbɛma woadu wo botae ahorow ho.

1. Ahobammɔ ne Nkonimdi a Ɛnsɛ

Ade a edi kan nti a nkurɔfo kwati sɛ wɔbɛma nneɛma a emu yɛ duru so ne suro a wosuro sɛ wobepirapira. Dumbell a wobɛtow agu wo nan so anaasɛ wobɛkɔ so akɔhyɛ bench press bar ase no yɛ nneɛma a ɛhaw wo ankasa wɔ nneɛma a wɔde kari ade a wontua hwee ho.

Selectorized Equipment nam mfiridwuma so yi asiane ahorow yi fi hɔ.

• Akwankyerɛ a Wɔde Kankye: Afiri no siw kankyee no ano hye wɔ ɔkwan pɔtee bi a ɛteɛ wɔ biomechanically so. Wei siw 'nsisi' anaa ahoɔden a wɔde di dwuma, a ɛyɛ ade a ɛtaa de nhyɛso ba no ano.

• No Spotter Required: Wubetumi atete wo ho akɔ huammɔdi (beae a wuntumi nyɛ rep foforo) dwoodwoo. Sɛ wuntumi mma adesoa no so a, nea wogyae nsa no ara kwa, na nea wɔaboaboa ano no san kɔ fam.

• Nkwaa Ho Banbɔ: Mfiri a ɛyɛ papa, te sɛ nea ɛwɔ yɛn Selectorized Series , fa cam ne pulleys di dwuma ma ɛne wo nipadua no abɔde mu ahoɔden curve hyia, na ɛtew adwennwen a ɛwɔ nkwaa so wɔ mmeae a ɛyɛ mmerɛw sen biara wɔ lift no mu.

Ɛyɛ papa ma Novices: Esiane sɛ afiri no ma adesoa no gyina pintinn ma wo nti, Selectorized Equipment for Beginners ne beae a ahobammɔ wom sen biara a wobetumi akɔ wiase a wɔde tete nneɛma a wɔko tia no mu.

2. Laser-Focused Ntini a Wɔde Tew Wɔn Ho

Ɛtɔ mmere bi a, wompɛ sɛ wo nipadua nyinaa teɛteɛ w’apɔw mu; wopɛ sɛ wode w’ani si mmerɛwyɛ pɔtee bi so.

Free weights yɛ 'compound' movements—wɔde ntini pii di dwuma prɛko pɛ de kari pɛ wɔ mu duru no mu. Bere a eye ma biakoyɛ no, eyi betumi asiw wo kwan sɛ wobɛbrɛ ntini kuw pɔtee bi ase koraa.

Mfaso a Wɔapaw no:

• Isolation: Leg Extension afiri bi de n’ani si quadriceps no nkutoo so. Sɛ yɛde toto ho a, squat fa glutes, akyi, ne core ho. Sɛ w’akyi yɛ mmerɛw a, ebetumi agyae ansa na wo nan ayɛ. Afiri no hwɛ hu sɛ ntini a wɔde asi wɔn ani so no gye adesoa no 100%.

• Nhyɛso a Ɛkɔ So Daa: Nhama ne cam ma ntini no kɔ so yɛ den wɔ baabi a ɛkɔ baabiara no nyinaa, ɛnte sɛ dumbbells a nhyɛso taa kɔ fam wɔ kankyee no atifi anaa ase no.

Clinical Insight: Nhwehwɛmu bi a wotintimii wɔ Journal of Strength and Conditioning Research mu si so dua sɛ ntetee a egyina mfiri so no tu mpɔn kɛse ma hypertrophy (ntini a enyin) efisɛ ɛma ntini a wɔde wɔn ani asi so no gyina pintinn kɛse na ahoɔden a wɔde ba no so.

3. Nkɔso a Wɔhwehwɛ a Wɔmmɔ mmɔden

Wɔ ahoɔden ntetee mu no, ɔkwan biako pɛ a wobɛfa so anyin ne sɛ wobɛfa 'Progressive Overload'—a ɛbɛma ɔhaw no akɔ soro nkakrankakra bere kɔ so.

Sɛ wowɔ free weights a, sɛ wohuruw fi 20lb dumbbell so kɔ 25lb dumbbell so a, ɛyɛ 25% nkɔanim, a ebetumi ayɛ ahurututu kɛse.

Selectorized Equipment ma tracking yɛ mmerɛw:

• Micro-Adjustments: Weight stacks dodow no ara ma kwan ma wɔde nkɔanim nketenkete. Wubetumi ahu wo nkɔso pefee: 'Dapɛn a etwaam no na mewɔ pin 4, dapɛn yi na mewɔ pin 5.'

• Nsakraeɛ Ntɛmntɛm: Eyi ho hia ma akwan te sɛ 'Drop Sets' (set a wobɛyɛ, wobɛtew wo mu duru so ntɛm ara, na woayɛ pii). Wubetumi de pin no akɔ baabi foforo wɔ sekan biako mu a wunnyae w’apɔw-mu-teɛteɛ no hwehwɛ mprɛte foforo.

4. Nneɛma pii a Wɔde Yɛ Adwuma ma Botae Biara

Adwene a ɛnteɛ kɛseɛ baako ne sɛ mfiri yɛ 'toning.' nko ara. Nokwarem no, Ahoɔden Ntetee Mfiri yɛ nnwinnadeɛ a ɛyɛ adwuma pii ma apɔmuden botaeɛ biara.

Botae: Ntini a Wɔde Yɛ Adwuma (Hypertrophy) .

Mfiri ma wutumi ma nnesoa a emu yɛ duru so dwoodwoo a wode nne kɛse ma. Wubetumi de w'adwene asi ntini no 'squeeze' so koraa a worenhaw wo ho sɛ wobɛkari pɛ.

Botae: Srade a Wɔhwere (Metabolic Conditioning) .

Esiane sɛ wubetumi asesa nneɛma a emu duru ntɛm ara nti, mfiri a wɔapaw no yɛ nea ɛfata ma Circuit Training . Wubetumi afi Chest Press so akɔ Row so akɔ Leg Press so a bere a wode besiesie no nni hɔ, na ama wo koma abɔ kɛse na woahyew calories pii.

Botae: Wɔbɛsan asiesie wɔn ho

Sɛnea wɔhwɛ so sɛ wɔbɛkanyan wɔn ho no ma wɔn a wɔrenya ahoɔden afi opira mu no tumi hyɛ ntini ahorow den a wɔmfa asiane biara nni ho sɛ wɔbɛsan apirapira bio.

5. Nsɛm a Wɔakyerɛw afa Nkwa Tenten ne Ɔhwɛ Ho

Wɔ wɔn a wɔwɔ apɔw-mu-teɛteɛ ne wɔn a wɔde apɔw-mu-teɛteɛ di dwuma wɔ fie fam no, mfaso foforo ne sɛ ɛtra hɔ kyɛ. Nea ɛnte sɛ treadmills a ɛwɔ mfiri a ɛyɛ den no, mfiri a wɔpaw no yɛ mfiri.

Nanso, sɛnea ɛbɛyɛ a saa 'smooth as silk' atenka no bɛkɔ so atra hɔ no, ahwɛyiye kakra kɔ akyiri.

• Selectorized Equipment Maintenance yɛ tẽẽ: daa popa upholstery no ase na fa srade sra akwankyerɛ abaa no.

• Mfiri a wɔasiesie no yiye no kura ne bo mu kyɛ na ɛhwɛ hu sɛ ahobammɔ nneɛma (te sɛ nhama) no kɔ so yɛ nea wotumi de ho to so.

Awie

Akyinnyegye a ɛda free weights ne mfiri ntam no nhia sɛ ɛyɛ 'either/or' choice. Nanso, Mfaso a Ɛwɔ Nnwinnade a Wɔapaw So —ahobammɔ, tew a wɔatew wɔn ho, ne sɛnea ɛnyɛ den sɛ wɔde bedi dwuma —ma ɛyɛ ntetee nhyehyɛe biara a anibere wom no fã a ɛho nhia.

Sɛ́ ebia woyɛ obi a woafi ase retu w’anammɔn a edi kan anaasɛ obi a wakɔ anim a ɔma nneɛma so a worehwehwɛ sɛ wobɛtew ntini a aka akyi no, saa mfiri yi ma wunya pɛpɛɛpɛyɛ a wuhia na ama woadi nkonim.

Woasiesie wo ho sɛ wobɛma wo ntetee osuahu no akɔ soro? Hwehwɛ biomechanically engineered no mu XYS Fitness Nneɛma a Wɔapaw a Wɔaboaboa Ano . Efi fie adan a ɛyɛ ketewaa so kosi amansin a wɔde di gua so no, yɛwɔ nnwinnade a yɛde bɛkyekye wo a wo ho yɛ den.