Nea Enti a Mfiri a Wɔapaw Ho Hia Ma Ahoɔden Ntetee: Mfaso ne Nkamfo

Ahoɔden ntetee nyɛ wɔn a wɔyɛ nipadua mu ahoɔden nkutoo de bio. Ɛnnɛ, wogye tom sɛ ade titiriw a ɛma akwahosan, nkwa tenten, ne nipadua mu nneɛma a ɛsakra no yɛ adwuma. Nanso wɔ nnipa pii fam no, ɔfã a emu duru a ɛnyɛ hwee—a dumbbells a emu yɛ duru ne barbell a ɛyɛ den a ɛkanyan no—betumi ayɛ hu anaasɛ asiane wom.

Hyehyɛ Nnwinnade a Wɔapaw no mu.

Saa mfiri a wɔde pin ahyɛ mu yi yɛ apɔw-mu-teɛteɛ beae a wɔayɛ no kurukuruwa yiye no tweatibo. Wɔsiw nsonsonoe a ɛda ahobammɔ ne ahoɔden ntam no ano, na ɛma obiara fi ayarefo a wɔsan siesie wɔn ho so kosi agumadifo a wɔagye din so tumi piapia wɔn anohyeto ahorow.

Wɔ asɛm yi mu no, yɛde yɛn ho hyɛ nea enti a saa mfiri yi ho hia ma ntini nyin, sɛnea wode bedi dwuma ma ayɛ adwuma kɛse, ne sɛnea wobɛhwɛ so na ama woahwɛ ahu sɛ wo sika a wode asie no bɛtra hɔ mfe du du pii no mu kɔ akyiri.

1. Mfaso Titiriw a Ɛwɔ So: Dɛn Nti na Wopaw Selectorized?

Bere a nneɛma a emu duru a wɔde ma kwa no gyina tumi a ɛtwe ade ba fam ne nea ɛma ɛyɛ den so no, Ahoɔden Ntetee Mfiri ma nipadua mu mfaso soronko a ɛma nkɔso yɛ ntɛmntɛm.

A. Nhyɛso a Ɛkɔ So Daa ne Ntini mu Boasetɔ

Mfaso kɛse biako a ɛwɔ Selectorized Equipment so ne sɛ wɔde cam ne pulleys di dwuma.

• Nyansahu no: Cam (twɛre a ɛte sɛ asaabo) sesa leverage no wɔ kankyee no nyinaa mu. Eyi ne afiri no ahoɔden a ɛko tia no ne wo ntini no ahoɔden a efi awosu mu no hyia.

• Nea efi mu ba: Wo ntini no tra nhyɛso ase bere nyinaa fi rep no mfiase kosi awiei, ɛnte sɛ dumbbell curl a nhyɛso kɔ fam wɔ kankyee no atifi. Eyi tu mpɔn kɛse wɔ hypertrophy (ntini a enyin) ho.

B. Ahobammɔ ne Ntetee a Wɔde Ma obiakofo

'Training to failure' ho hia ma onyin, nanso asiane wom wɔ free weights a emu yɛ duru mu sɛ wunni spotter a.

• Selectorized Safety: Sɛ wuntumi nwie rep a etwa to wɔ Chest Press afiri so a, wobrɛ stack no ase kɛkɛ. Asiane biara nni hɔ sɛ emu duru no bɛbubu wo. Saa ahotoso yi ma wɔn a wɔde di dwuma no tumi ma nneɛma a emu yɛ duru na ɛyɛ den so.

C. Ntetee a Wɔde Ma wɔ Ɔmansin Ho Ntɛmntɛm

Wɔ apɔw-mu-teɛteɛ wuranom fam no, throughput yɛ ade titiriw. Mfiri a wɔapaw no ma wɔn a wɔde di dwuma no sesa nea ɛko tia no wɔ sikɔne kakraa bi mu denam pin bi a wɔde bɛkɔ so no so. Wei ma 'drop sets' ne ɔmansin ntetee yɛ mmerɛw, ɛma asɔremma kɔ so tu na esiw bottlenecks ano wɔ gym fam.

Expert Insight: Sɛnea Harvard Health Publishing kyerɛ no , ahoɔden ntetee a wɔde mfiri yɛ no yɛ ɔkwan pa a wɔfa so ko tia ntini a ɛyera (sarcopenia) esiane mfe a obi adi nti efisɛ ɛma wonya tebea a wɔahyɛ so a ɛtew adwennwen a ɛba nkwaa so so.

2. Sɛnea Wɔde Nnwinnade a Wɔapaw Di Dwuma Yiye

a wobɛtɔ no Nnwinnade a Wɔapaw a Ɛsen Biara yɛ anammɔn a edi kan. Sɛ wode bedi dwuma yiye a, ɛyɛ anammɔn a ɛto so abien. Sɛnea ɛnyɛ papa no da so ara betumi ama obi apira, wɔ afiri mpo so.

'Pivot Point' Mmara no

Mfiri dodow no ara (te sɛ Leg Extensions anaa Bicep Curls) wɔ afã pɔtee bi a ɛkyinkyini, na wɔtaa de nsensanee kɔkɔɔ anaa sticker hyɛ no agyirae.

• Afotu no: Fa wo nkwaa (kotodwe anaa wo nsateaa) ne saa pivot point yi hyia tẽẽ. Sɛ wo nkwaa no nhyia a, afiri no bɛko atia wo abɔde mu biomechanics, na ɛde tumi a ɛtwetwe nkwaa no bɛba.

Di Asɛmmɔne no So

Mfomsoɔ a ɛtaa ba ne sɛ wobɛma mu duru no ayɛ 'slam' akɔ fam.

• Nea Wobɛsiesie: Pae kɔ soro (sekan 1), gyina kakra (sekan 1), na fa fam brɛoo (sekan 3). Fa a ɛba fam (eccentric) no ne baabi a ntini a ɛsɛe kɛse na enyin akyiri yi ba.

Yɛ nsakrae wɔ Range of Motion ho

Hwɛ sɛ wɔayɛ nsakrae wɔ nkongua no mu sɛnea ɛbɛyɛ a wubenya ntrɛwmu a edi mũ. Sɛ nkongua no ba fam dodo wɔ Shoulder Press so a, wubetumi afi ase akɔ baabi a ɛnyɛ den, na woayɛ rotator cuff no den.

3. Nsiesiei: Wo Sika a Wobɛbɔ Ho Ban

Nea ɛkorɔn Selectorized Equipment no sɛnea ɛbɛyɛ a ɛbɛtra hɔ akyɛ, nanso egye sɛ wɔhwɛ so yiye. Wɔayɛ Afiri a wɔahwɛ so yie te nka sɛ 'foforo' wɔ mfeɛ anum akyi mpo.

Daa/Nnawɔtwe Biara Nhwehwɛmu

1. Nneɛma a Wɔde Siesie: Popa pads no ase bere a wode adi dwuma awie no na yi fifiri a ebetumi apaapae vinyl no mu bere a bere kɔ so no.

2. Nhama: Hwɛ nhama no mu hwɛ sɛ ebia sɛnkyerɛnne biara nni so sɛ nea wɔde akata so no asɛe anaasɛ ɛrepaapae anaa. Sɛ wuhu dade nhama a, sesa nhama no ntɛm ara.

Ɔsram Biara Srade a Wɔde Ma

'smoothness' afiri bi gyina akwankyerɛ abaa (dade nnua a emu duru no twetwe kɔ soro ne fam).

• Nea wode bedi dwuma: Fa silicone srade a ɛyɛ 100% di dwuma.

• Nea ɛnsɛ sɛ wode di dwuma: Mfa ngo anaa srade nni dwuma da (te sɛ WD-40). Eyinom twetwe mfutuma ne efĩ, na ɛma 'gummy' paste a ɛma friction na ɛsɛe bushings no.

Hardware a Wɔyɛ no Den

Wosow betumi ama bolt ahorow no ayɛ mmerɛw bere a bere kɔ so no. Pɛnkoro ɔsram biara, fa safe a wɔde asi hɔ yɛ nantew-fa mu na ama woahwɛ ahu sɛ frame bolts ne pulley attachments no ayɛ den.

Awie

Selectorized Equipment de ahobammɔ, biomechanical precision, ne ahofadi a ɔde di dwuma no afrafra soronko a free weights ntumi nhyia kɛkɛ ma. Wɔ apɔw-mu-teɛteɛ wuranom fam no, wɔyɛ adwuma apɔnkɔ a wɔma asɔremma nya ahobammɔ na wonya abotɔyam. Wɔ wɔn a wɔde di dwuma fam no, wɔyɛ adwinnade a wɔde piapia asasetaw a ɛwɔ asasetaw so dwoodwoo.

Ɛdenam mfiri a ɛfata a wobɛpaw na woahwɛ so yiye so no, wobɔ ntetee tebea a ɛma wodi yiye.

Worehwehwɛ mfiri a ɛde ahoɔden a ɛtra hɔ kyɛ ne biomechanics bom? Hwehwɛ yɛn aguadi-grade nyinaa mu Ahoɔden Mfiri a Wɔapaw . Efi stacks a emu yɛ duru so kosi ergonomic designs so no, yɛwɔ nnwinnade a ɛbɛma wo adwumayɛbea no akɔ soro.

Nsɛm a Wɔtaa Bisa (FAQ) .

Asɛmmisa: So mfiri a wɔpaw no betumi ayɛ ntini pii te sɛ nea wɔde nneɛma a emu duru yɛ a wontua hwee?

A: Yiw. Ntini mu ntini nnim sɛ ebia wokura dumbbell anaa afiri nsa; ɛhu nhyɛsoɔ nko ara. Mfiri taa ye ma ntini pɔtee bi a wɔtew fi afoforo ho ma enyin (hypertrophy), bere a emu duru a wɔde ma kwa no ye ma ahoɔden a ɛma nneɛma gyina hɔ pintinn nyinaa.

Asɛmmisa: Mpɛn ahe na ɛsɛ sɛ mesesa nhama no?

A: Wɔ aguadidan mu apɔw-mu-teɛteɛ mu no, ɛsɛ sɛ wɔsesa nhama afe biara anaasɛ bere a edi kan koraa a ɛkyerɛ sɛ asɛe no. Wɔ fie apɔw-mu-teɛteɛ mu no, wobetumi atra hɔ mfe 5+.

Asɛmmisa: Nsonsonoe bɛn na ɛwɔ 'Selectorized' ne 'Plate-Loaded' ntam?

A: Selectorized de weight stack a wɔasisi ne pin di dwuma. Plate-Loaded hwehwɛ sɛ wode nsa sɛn mprɛte a emu duru yɛ den wɔ afiri no so. Selectorized yɛ ntɛmntɛm na ɛyɛ mmerɛw; Plate-Loaded ma kwan ma wɔde nneɛma nyinaa a emu yɛ duru a agumadifo a wɔagye din taa pɛ.

Asɛmmisa: So nnwinnade a wɔapaw no fata ma wɔn a wɔrefi ase?

A: Akyinnye biara nni ho. Ɛyɛ beae a wɔkamfo kyerɛ sɛ wɔn a wɔrefi ase fi ase efisɛ afiri no kyerɛ ɔkwan a wɔfa so kankan no kwan, na ɛtew adesua kwan ne asiane a ɛwɔ hɔ sɛ wobepira no so.