Nnwinnade a Wɔapaw Ho Ntease: Sɛnea Ɛyɛ Adwuma ne Nea Enti a Wuhia

Sɛ woakɔ aguadidan bi a wɔtɔn apɔw-mu-teɛteɛ mu pɛn a, woahu wɔn: mfiri a ɛyɛ fɛ a ɛtoatoa so a wɔde nneɛma a emu duru yɛ ahinanan, nhama, ne nhama a wɔde twe nneɛma. Wonim eyinom sɛ Selectorized Equipment , na ɛno ne nnɛyi apɔw-mu-teɛteɛ adwuma no akyi dompe.

Bere a nneɛma a wɔde kari ade a wontua hwee (dumbbells ne barbells) taa nya adwene wɔ nipadua a ɛyɛ den mu no, mfiri a wɔpaw no ne akokodurufo a wɔantoo wɔn dwom a ɛma ntini nyin a ahobammɔ wom, etu mpɔn, na wɔde wɔn ani asi so.

Nanso dɛn ankasa na ɛma afiri bi 'selectorized,' na dɛn nti na ɛsɛ sɛ wode wɔn ka wo facility anaa fie apɔw-mu-teɛteɛ ho?

Wɔ akwankyerɛ yi mu no, yɛkyekyɛ mfiridwuma, mfasoɔ, ne Ahoɔden Nteteeɛ Mfiri ahodoɔ a ɛho hia a ɛkyerɛkyerɛ apɔmuden mu suahunu a ɛkorɔn mu.

1. Sɛnea Nnwinnade a Wɔapaw no Yɛ Adwuma

Asɛmfua 'selectorized' kyerɛ ɔkwan a wɔfa so paw mu duru. Nea ɛnte sɛ mfiri a wɔde mprɛte ahyɛ mu a ɛsɛ sɛ wode honam fam soa dade mprɛte a emu yɛ duru na wode gu dua so no, mfiri a wɔapaw no de nneɛma a emu duru a wɔaboaboa ano a wɔasisi mu na edi dwuma.

Adwinnade a Wɔde Yɛ Adwuma

1. The Weight Stack: Dade mprɛte a wɔaboaboa ano a ɛda hɔ (mpɛn pii no emu biara yɛ 10-20 lbs) kɔ soro ne fam wɔ akwankyerɛ abaa so.

2. Pin no: Ɔdefoɔ no 'paw' resistance no denam magnetic pin a ɔde bɛhyɛ mu duru mprɛte a ɔpɛ no mu.

3. Pulleys ne Cams: Sɛ wopia anaa wotwe nsa no a, nhama bi fa pulley nhyehyɛe bi mu ma ɛma emu duru a woapaw no so.

Akode a Wɔde Yɛ Ahintasɛm: Cam

Nneɛma a wɔapaw a ɛkorɔn no wɔ 'Cam'—ntwahonan a ɛte sɛ asaabo a nhama no kyekyere ho.

• Nea ɛyɛ: Ɛsakra leverage no wɔ kankyee no nyinaa mu.

• Nea enti a ɛho hia: Ɛne sɛnea afiri no tumi ko tia wo ntini ahorow no ahoɔden a ɛkɔ soro no hyia. Sɛ nhwɛso no, wɔ bicep curl mu no, afiri no te nka sɛ emu yɛ hare wɔ ase (baabi a woyɛ mmerɛw) na emu yɛ duru wɔ mfinimfini (baabi a wo ho yɛ den). Eyi ma ntini ahorow no kanyan kɛse.

2. Mfaso a Ɛwɔ Akwankyerɛ So a Ɛwɔ Mfiri a Wɔapaw So

Dɛn nti na agumadibea ahorow a ɛwɔ soro ne mmeae a wɔsan siesie wɔn ho no de wɔn ho to Selectorized Equipment so kɛse ? Mmuae no wɔ ahobammɔ ne biomechanics mu.

A. Ahobammɔ ne Gyinabea a Ɛnsɛ

Ahobammɔ ne ade a edi kan ma apɔw-mu-teɛteɛ wuranom.

• No Spotter Required: Wɔn a wɔde di dwuma no betumi ama nneɛma a emu yɛ duru so a wonsuro sɛ wɔbɛtow barbell agu wɔn ho so. Sɛ ntini ahorow no di nkogu a, nea ɛka ho ara ne sɛ, nea wɔaboaboa ano no san sian kɔ baabi a ɛwɔ.

• Ɔkwan a Wɔhyɛ So: Afiri no kyerɛ nea ɔde di dwuma no kwan, na esiw 'nsisi' ne ɔkwan a enye a ɛtaa de opira a wɔde mu duru a ɛnyɛ hwee ba no ano.

B. Nneɛma a wobetumi anya ama Nnipa Nyinaa

• Wɔn a wɔrefi ase: Adesua kwan no sua. Mpɛn pii no, nkyerɛkyerɛ nkrataa kyerɛ sɛnea wɔbɛtra ase na wɔakeka wɔn ho pɛpɛɛpɛ.

• Nkwakoraa ne mmerewa: Sɛnea wogyina pintinn no ma asiane a ɛwɔ hɔ sɛ obi bɛhwe ase anaasɛ ne nkwaa a ɛyɛ den no so tew.

• Mfaso: Wɔn a wɔkyekye nipadua no de di dwuma de yi ntini pɔtee bi fi afoforo mu bere a wɔde nneɛma a emu duru a ɛnyɛ hwee abrɛ wɔn ntini a ɛma ɛyɛ den no awie no.

C. Bere a Wɔde Di Dwuma Yiye

Wɔ apɔw-mu-teɛteɛ dan a adagyew nnim mu no, ahoɔhare ho hia. Sɛ wosakra mu duru wɔ afiri a wɔapaw so a, egye sikani 2 (sɛ wode pin bi tu), sɛ wode toto sikani 30+ a wode bɛhyɛ mprɛte mu/ayi afi mu ho a. Eyi ma wɔyɛ nea eye ma ɔmansin ntetee ne ntamgyinafo a emu yɛ den kɛse.

Industry Insight: Sɛnea Amerika Bagua a Ɛhwɛ Apɔw-mu-teɛteɛ So (ACE) kyerɛ no , ntetee a egyina mfiri so no tu mpɔn titiriw ma wɔn a wonnim adwuma no efisɛ ɛboa ma wonya ahoɔden fapem bere a ɛtew nhyehyɛe a wɔhwehwɛ no so no.

3. Nnwinnade Ahorow a Wɔapaw a Wɔtaa De Di Dwuma

Sɛ woresiesie apɔw-mu-teɛteɛ a, wuhia mfiri a wɔde afrafra a ɛbɛkata nipadua no nyinaa so. Nneɛma atitiriw a wohu wɔ yɛn Nnwinnade a Wɔapaw Ho Nhoma.

Nipadua a ɛwɔ soro

• Chest Press: Ɛde n’ani si pectorals ne triceps so. Ade a ahobammɔ wom a wɔde besi bench press ananmu.

• Lat Pulldown: Ɛde n’ani si akyi (latissimus dorsi). Ɛho hia ma V-taper a wɔde besisi.

• Shoulder Press: Ɛde n’ani si deltoid ahorow no so. Ɛma ahoɔden a ɛwɔ soro a enni akyi berɛmo mu nhyɛso ho nsɛm a ɛtaa bata dumbbell press a egyina hɔ ho.

Nipadua a Ɛwɔ Ase

• Leg Press: Tumi a wɔde yɛ quads ne glutes. Ɛma wɔn a wɔde di dwuma no tumi de nnesoa a emu yɛ duru kɔ baabi foforo dwoodwoo.

• Nan a Wɔtrɛw: Apɔw-mu-teɛteɛ biako pɛ a ɛma apɔw-mu-teɛteɛ no tew ne ho koraa.

• Seated Leg Curl: Ɛde n’ani si hamstrings so, na ɛho hia kɛse ma kotodwe no gyina pintinn.

Tintiman

• Abdominal Crunch: Ɛma weighted resistance ma abs, a ɛkorɔn sen standard fam crunches ma ɔdan core thickness.

4. Nsɛm a Wɔakyerɛw afa Nsiesiei Ho

Mfaso biako a wɔtaa bu ani gu so a ɛwɔ unit ahorow a wɔapaw so ne sɛnea ɛtra hɔ kyɛ. Nea ɛnte sɛ treadmills a ɛwɔ mfiri ne ɛlɛtrɔnik mfiri a ɛyɛ den no, Selectorized Equipment yɛ mfiri.

Sɛ wɔde ahwɛyiye titiriw—te sɛ akwankyerɛ abaa a wɔpopa ne nhama a wɔhwehwɛ mu—no, mfiri yi betumi atra hɔ mfe du du pii. (Yɛka eyi ho asɛm kɔ akyiri wɔ yɛn akwankyerɛ a ɛfa Selectorized Equipment Maintenance ho no mu ).

Awie

Selectorized Equipment de mfiridwuma ne nipadua mu nneɛma a wɔadi afra a edi mũ ma. Ɛma wonya ɔkwan a ahobammɔ wom, etu mpɔn, na ɛyɛ mmerɛw sɛ wɔde bedi dwuma a wɔfa so nya ahoɔden, na ɛma ɛyɛ ade a ɛyɛ ahyɛde ma apɔw-mu-teɛteɛ beae biara a edi mũ.

Sɛ́ ebia woyɛ apɔw-mu-teɛteɛ wura a worehwehwɛ sɛ wobɛma asɔremma a wɔkora wɔn so no akɔ soro anaasɛ obi a n’ani gye apɔw-mu-teɛteɛ ho a wopɛ sɛ woteɛteɛ w’apɔw mu a ahobammɔ wom no, sika a wode bɛto mfiri a ɛkorɔn mu no yɛ gyinaesi a ɛsow aba wɔ nea efi mu ba mu.

Woasiesie wo ho sɛ wobɛhwehwɛ nea eye sen biara wɔ adesua mu? Browse yɛn premium collection of Commercial Selectorized Machines na woahu nea ɛfata pɛpɛɛpɛ ma wo ntetee beae.