Akwankyerɛ a Edi Mu a Ɛfa Nnwinnade a Wɔapaw Ho: Mfiri a Ɛfata a Wobɛpaw Ma Wo Apɔw-mu-teɛteɛ

Wɔ nnɛyi apɔwmuden tebea mu no, akwan a wotumi kɔ hɔ ne sɛnea wɔyɛ adwuma yiye no yɛ ɔhene. Bere a nneɛma a wɔde kari ade a wontua hwee wɔ ne gyinabea no, aguadi apɔw-mu-teɛteɛ biara akyi dompe —ne nea asɔremma dodow no ara fi ase —ne Selectorized Equipment.

Wɔtaa frɛ no 'pin-loaded' mfiri, saa units yi de ahobanbɔ, ɛnyɛ den sɛ wɔde bedi dwuma, ne biomechanical pɛpɛɛpɛ afrafra soronko ma. Nanso esiane sɛ nneɛma pii wɔ gua so nti, wobɛyɛ dɛn apaw nea ɛfata ama w’adwumayɛbea no?

Wɔ akwankyerɛ yi mu no, yɛkyekyɛ deɛ ɛyɛ mfiri a wɔapaw no mu pɛpɛɛpɛ, nea enti a ɛho hia ma asɔremma a wɔbɛkora wɔn so, ne sɛdeɛ wɔbɛpaw mfiri a ɛma mfasoɔ a ɛyɛ papa wɔ sika a wɔde asie mu.

Dɛn ne Nnwinnade a Wɔapaw?

Nkyerɛase ne Mfiridwuma

Mfiri a wɔapaw no kyerɛ mfiri a wɔde tete ahoɔden a wɔde mu duru a wɔaboaboa ano di dwuma. Ɔdefoɔ no paw resistance a ɔpɛ denam pin (anaa 'key') a ɔde bɛhyɛ stack no mu, sene sɛ ɔde nsa bɛhyɛ mprɛte a emu yɛ duru mu.

Saa mfiri yi de nhyehyɛe bi a wɔde afiri a wɔde twe nneɛma, nhama, ne afiri a wɔde twe nneɛma na ɛyɛ adwuma. Cam no ho hia titiriw; ɛyɛ ntwahonan a ɛte sɛ asaabo a ɛsakra leverage no wɔ kankyee no nyinaa mu. Eyi hwɛ hu sɛ nea ɛko tia no ne ntini no ahoɔden a efi awosu mu no hyia—ɛyɛ hare wɔ baabi a ntini no yɛ mmerɛw, na emu yɛ duru wɔ baabi a ɛyɛ den sen biara.

Selectorized vs. Mprɛte Loaded & Free Mu duru

While all are forms of strength training machines , wɔsom dwumadi ahorow:

• Free Weights: Ɛhwehwɛ sɛ obi gyina pintinn kɛse na ɔyɛ ahokokwaw; asiane kɛse a ɛwɔ hɔ sɛ obepira a wonni spotter.

• Plate Loaded: Ɛyɛ kɛse ma adesoa a emu yɛ duru ne leverage, nanso ɛhwehwɛ sɛ wɔde nsa load mprɛte.

• Selectorized: Nea ɛsen biara wɔ nea ɛyɛ mmerɛw mu. Wɔn a wɔde di dwuma no betumi asesa wɔn mu duru wɔ sikɔne kakraa bi mu, na ama wɔayɛ nea eye ma ɔmansin ntetee, drop sets, ne wɔn a wɔrefi ase a barbells suro wɔn.

Hwehwɛ Range no mu: Sɛ wopɛ sɛ wuhu sɛnea nnɛyi mfiridwuma ama saa mfiri yi anya nkɔso a, hwehwɛ yɛn comprehensive no mu Nnwinnade a Wɔapaw Ho Nhoma.

Mfaso a Ɛwɔ Nnwinnade a Wɔapaw So

Dɛn nti na akwahosan akuw a ɛwɔ soro no de wɔn fam atenae 50% anaa nea ɛboro saa ma saa mfiri yi?

1. Ahobammɔ ne Ahofadi

Ade a ɛkyerɛkyerɛ gear a wɔapaw mu ne ahobammɔ. Wɔde emu duru a wɔaboaboa ano no ahyɛ mu, na wɔahyɛ baabi a ɛbɛkɔ no. Eyi kyerɛ sɛ wɔn a wɔde di dwuma no betumi atete wɔn ho ma wɔadi nkogu a wonni spotter, a ɛyɛ ade kɛse a wɔtɔn ma apɔw-mu-teɛteɛ a wɔyɛ nnɔnhwerew 24 anaa mmeae a adwumayɛfo nni hɔ.

2. Ntini a Wɔde To Wɔn Ho a Wɔde Si Hɔ

Sɛnea Amerika Agumadi Aduruyɛ Sukuu (ACSM) kyerɛ no, ntetee a wɔde mfiri yɛ no tu mpɔn kɛse wɔ ntini akuw pɔtee bi a wɔtew wɔn ho no mu. Ɛdenam nipadua no a ɛma nipadua no gyina so no, mfiri a wɔapaw no ma nea ɔde di dwuma no de n’adwene si ntini a wɔde asi n’ani so no so koraa (sɛ nhwɛso no, quadriceps a ɛwɔ Nan Ntrɛwmu mu) a ɔmfa ntini a ɛma ɛyɛ den nni dwuma mfa kari pɛ wɔ adesoa no mu.

3. Nneɛma a Wɔyɛ no Yiye ne Nneɛma a Wɔde Di Dwuma

Wɔ apɔw-mu-teɛteɛ dan a adagyew nnim mu no, ahoɔhare ho hia. Mfiri a wɔapaw no ma kwan ma wɔsakra wɔn mu duru ntɛmntɛm (tu pin no kɛkɛ). Eyi ma ahomegye bere so tew na ɛma kar kɔ so sen wɔ apɔw-mu-teɛteɛ fam, na ɛma asɔremma pii tumi teɛteɛ wɔn apɔw mu wɔ bere tiaa bi mu.

![Mfonini Nyansahyɛ: Mfonini a ɛkorɔn a ɛkyerɛ mfiri a wɔapaw a ɛtoatoa so wɔ nnɛyi apɔw-mu-teɛteɛ dan mu. ALT Tag: Aguadi mu ahoɔden ntetee mfiri a wɔapaw a emu duru a wɔaboaboa ano.]

Nneɛma Titiriw a Ɛsɛ sɛ Wosusuw Ho Bere a Worepaw Nnwinnade no

Sɛnea Ɛtena Hɔ ne Nsiesiei

Mfiri a wɔapaw no wɔ afã horow a ɛkeka ne ho pii sen nea wɔde mprɛte ahyɛ mu.

• Nhama: Hwehwɛ nhama a ɛyɛ wimhyɛn-grade a ɛwɔ ahoɔden a ɛtwetwe ade kɛse (ɛtaa yɛ 2000+ lbs).

• Pulleys: Nylon pulleys a ɛwɔ bearings a wɔatoto mu no hwɛ hu sɛ ɛyɛ adwuma yiye na ɛyɛ komm.

• Nneɛma a Wɔde Siesie: Ɛsɛ sɛ wɔde foam a wɔapam mprenu na ɛyɛ den kɛse na ama atumi agyina da biara da asɛe ne nea ɛtetew ano.

Biomechanics ne Nsakrae a Wɔyɛ

So afiri no fata ɔbea a ne tenten yɛ anammɔn 5 ne ɔbarima a ne tenten yɛ anammɔn 6?

• Hwehwɛ mfiri a wɔde gas-assist nkongua mu nsakrae ne pivot points a wɔahyɛ no agyirae pefee. Ɛsɛ sɛ afiri no kwan a ɛkyinkyini no ne nea ɔde di dwuma no nkwaa no hyia ntɛm.

Bo ne Bo a Wɔsom

Bere a mfiri a wɔapaw no taa nya sika a wɔbɔ ansa na wɔayɛ kɛse sen nea wɔde kari a wontua hwee esiane mu duru a wɔaboaboa ano a wɔde ka ho nti no, wɔn nkwa tenten ne asɔremma anigye ma wonya ROI a ɛkorɔn. Wɔn ne 'adwumayɛ apɔnkɔ' a wɔyɛ apɔw-mu-teɛteɛ.

Nnwinnade a Wɔapaw a Wɔkamfo Kyerɛ

Sɛ woreyɛ outfitting zone foforo a, eyinom ne nneɛma atitiriw a wontumi nsusuw ho:

Wɔ Ɔsoro Nipadua no fam

• Chest Press & Shoulder Press: Nneɛma a ahobammɔ wom a wɔde si benkyi a wɔde mia so ananmu, na ɛma wɔn a wɔde di dwuma no tumi ma nneɛma a emu yɛ duru so a wonsuro.

• Lat Pulldown: Ɛho hia ma akyi trɛw; ɛyɛ nea wotumi nya pii sen nea wɔtwetwe ma ɔmanfo nyinaa.

Wɔ Nipadua a Ɛwɔ Ase no fam

• Leg Extension & Leg Curl: Ɛkame ayɛ sɛ ɛrentumi nyɛ yiye sɛ wɔde nneɛma a emu duru a ɛnyɛ hwee bɛsan ayɛ saa kankyee ahorow yi yiye. Wɔho hia kɛse ma nkotodwe akwahosan ne nan a ɛyɛ fɛ.

Wɔ Ahunmu a Wɔde Di Dwuma Ho

• Dwumadi Nteteefo (Cable Crossover): 'Swiss Asraafo Sekan' a ɛwɔ apɔw-mu-teɛteɛ dan mu. Ɛde selectorized stacks di dwuma nanso ɛma kwan ma wɔde free-motion ntetee ma.

Wohia nyansahyɛ pɔtee bi? Hwɛ yɛn Selectorized Product List de hwehwɛ mfiri a wɔayɛ ama wo adwumayɛbea no kɛse ne sikasɛm nhyehyɛe.

Awie

Selectorized Equipment yɛ akyi dompe a ɛma apɔw-mu-teɛteɛ beae a edi mu. Ɛbrɛ akwanside a ɛmma wɔn a wɔrefi ase no kwan sɛ wɔbɛkɔ mu no ase, ɛma ahobammɔ ma wɔn nkutoo ntetee, na ɛma wɔn a wɔyɛ nipadua a wɔyɛ no tew wɔn ho pɛpɛɛpɛ.

Ɛdenam mfiri a wopaw a ɛwɔ biomechanics a ɛkorɔn ne adansi a ɛtra hɔ kyɛ so no, ɛnyɛ sɛ worehyɛ baabi ma kɛkɛ —wode sika reto nea efi mu ba ne ahobammɔ mu wɔ w’asɔremma no mu.

Woasiesie wo ho sɛ wobɛma wo gym fam no ayɛ foforo? Di yɛn ho nkɔmmɔ nnɛ na woanya nkɔmmɔ anaa hwɛ yɛn adwumayɛfo ahoɔden mfiri ahorow no nyinaa.

Nsɛm a Wɔtaa Bisa (FAQ) .

Asɛmmisa: So mfiri a wɔpaw no ye ma ntini a wɔkyekye?

A: Yiw. Ntini nyin (hypertrophy) hwehwɛ sɛ mfiri mu nhyɛso ne nipadua mu nneɛma a ɛsakra no mu nhyɛso. Mfiri a wɔapaw ma wo kwan ma wopia ntini dwoodwoo kɔ huammɔdi mu na woyɛ akwan te sɛ 'drop sets' mmerɛw, a eye ma onyin.

Asɛmmisa: Mpɛn ahe na ɛsɛ sɛ wɔsesa nhama a wɔapaw no?

A: Wɔ aguadi tebea mu no, ɛsɛ sɛ wɔhwɛ nhama no mu dapɛn biara sɛ ebia asɛe anaa. Mpɛn pii no, ɛsɛ sɛ wɔsesa wɔn mfeɛ 1-2 biara a egyina dodoɔ a wɔde di dwuma so na ama wɔanya ahobanbɔ.

Asɛmmisa: Nsonsonoe bɛn na ɛda nteteefo a ɔyɛ adwuma ne afiri a wɔpaw no ntam?

A: Ɔtetefo a ɔyɛ adwuma de nhama ne emu duru a wɔaboaboa ano (te sɛ afiri a wɔapaw) di dwuma nanso ɔma kwan ma wɔfa akwan a anohyeto nnim, a ɛyɛ 3D kankyee. Afiri a wɔde paw nneɛma a wɔahyɛ da ayɛ (te sɛ nea wɔde mia koko) wɔ ɔkwan pɔtee bi a wɔfa so kankan.

Asɛmmisa: So metumi de mfiri a wɔapaw adi dwuma de asiesie?

A: Akyinnye biara nni ho. Esiane sɛ ɛma wotumi keka wɔn ho na ɛsakra sɛnea wɔko tia nti, apɔw-mu-teɛteɛ ho animdefo taa de di dwuma de san kyekye ahoɔden wɔ mmeae a apira dwoodwoo a wɔmfa nnesoa a entumi nnyina nhyɛ nkwaa no so.