Degeli nafama minnu bɛ kɛ ni minɛn sugandilenw ye: kɛcogo minnu bɛ kɛ ka ɲɛsin farikoloɲɛnajɛ hakɛ bɛɛ ma .

I ye taama kɛ ka don farikoloɲɛnajɛyɔrɔ la. aw bɛ minɛnw sugandilenw ye . Aw b’a dɔn ko u farati tɛ ani u bɛ nɔ bɔ. Nka ɲininkali bɛ yen ko: Ne bɛ mun kɛ tiɲɛ na n’u ye?

Mɔgɔ caman bɛ bin jaan kɔnɔ ka yaala-yaala laɲinibaliya la ka bɔ masin dɔ la ka taa masin wɛrɛ la, ka segin damadɔw kɛ, ka u ka telefɔni lajɛ. Walasa ka nɔ lakikaw sɔrɔ—a kɛra tulumafɛnw bɔnɛni ye, farikolo falenni ye, walima fanga ye—aw mago bɛ fɛɛrɛ dɔ la.

cɛɲi Fanga dege masinw bɛ u ka fɛn caman kɛcogo la. U dafalen don ka ɲɛsin daminɛ-minɛnw ma minnu bɛ daminɛ ni dususuma ye, nka u fana ye gundola marifa ye farikoloɲɛnajɛla ŋanaw bolo minnu bɛ ka jigin ni fanga ye.

Nin gafe in kɔnɔ, an bɛ kɛcogo saba labɛn minnu bɛ bɛn i ka dɔnniya hakɛ ma, k’i dɛmɛ ka nafa caman sɔrɔ i ka waati la farikoloɲɛnajɛyɔrɔ la.

1. A daminɛcogo: a jusigilan jɔli .

Laɲini : Aw bɛ lamagacogo dege ani ka farikolo dafalen muɲu. A ka ca a la: siɲɛ 2-3 dɔgɔkun kɔnɔ (ni lafiɲɛ don kelen bɛ a ni ɲɔgɔn cɛ).

N’i ​​ye mɔgɔ kuraw ye farikoloɲɛnajɛyɔrɔ la, minɛn sugandilenw de ye i teri sɛbɛ ye. A bɛ i farikolo sabati, k'a to i ka i sinsin 'push' ani 'pull' kan k'a sɔrɔ i ma hami barbell girinman balanni na.

'Full-body circuit' .

Aw bɛ farikoloɲɛnajɛ kelen-kelen bɛɛ kɛ 1 ye, o kɔ aw bɛ taa ɲɛ wɛrɛ la ni lafiɲɛbɔ fitinin ye (segin 30-60). Aw bɛ segin kafoɲɔgɔnya bɛɛ kan siɲɛ 2-3.

1. Sen Press: 12-15 reps (laɲiniw: quads, glutes)

2. Disidimifura: 12-15 reps (laɲiniw: disi, triceps)

3. Lat pulldown: 12-15 reps (laɲiniw: kɔ, biceps)

4. Sanfɛla la, a bɛ kɛ ni a kun ye: 12-15 reps (laɲiniw: kamankunw)

5. Kɔnɔbara basigilen masin: 15-20 reps (laɲiniw: core)

Pro tip: Aw ye aw sinsin tempo slow kan. Jate '1-2' wuli sira kan, ani '1-2-3' jigin sira kan. Kɔlɔsili nafa ka bon ka tɛmɛ girinya kan.

2. Cɛmancɛ-taamacogo: 'push-pull' tilalen .

Laɲini : Hypertrophie (farikolo falenni) ani fanga bonya. A ka ca a la: siɲɛ 4 dɔgɔkun kɔnɔ (misali la, mon/tue/thu/fri).

Nin waati in na, aw labɛnnen don ka aw farikolo yɔrɔw tila ka caya. An bɛna baara kɛ ni supersets ye —ka degeliw fila kɛ kɔ-ni-kɔ ni lafiɲɛbɔ tɛ. O bɛ aw dusukun tantanni to a la ani ka farikolo sɛgɛn caya.

Degeli A: Sanfɛ farikolo sinsinnan .

• Superset 1: Bamako, Mali.

  • Chest Press: 3 set de 10 reps .

  • Sigiyɔrɔmala: 3 seti 10 reps .

• Superset 2: Bamako, Mali.

  • A ka kan ka kɛ ni 3 ye .

  • Lat pulldown: 3 set de 12 reps .

• Finisher:

  • Tricep Press down: 3 set 15 reps .

Degeli B: Farikolo duguma sinsinnan .

• Superset 1: Bamako, Mali.

  • Sen Press: 3 set 10 reps .

  • Sen curl (Hastrings): 3 set 12 reps .

• Superset 2: Bamako, Mali.

  • Senw ka janya (Quads): 3 set 12 reps .

  • Misikili lamɔ: 3 seti 15 reps .

• Finisher:

  • Rotary Torso: 3 set 15 reps kelen-kelen bɛɛ .

3. A ka baara kɛcogo kɔrɔ: A ka fanga ka bon kosɛbɛ.

Laɲini : ka plateau kari ani ka farikolo sɛgɛn hakɛ caman sɔrɔ. A ka ca a la: siɲɛ 4-5 dɔgɔkun kɔnɔ.

Nin yɔrɔ in de la, minɛn sugandilen ɲumanw bɛ yeelen bɔ tiɲɛ na. Komin i bɛ girinya Changer ni pin ye, i bɛ se ka 'drop sets' kɛ o yɔrɔnin bɛɛ—fɛn min ni dumbbells kɛli ka gɛlɛn kosɛbɛ.

'mekaniki dɛsɛ' fɛɛrɛ .

Aw bɛ girinya dɔ ta aw bɛ se ka min kɔrɔta ka se 8 ma. Aw bɛ 8 reps kɛ. Aw bɛ teliya ka pin 1-2 plates (a ka nɔgɔn) ka reps caman kɛ. Aw bɛ girinya da tuguni ka segin a kan fo ka se a dɛsɛ ma.

Sample Leg Day finisher:

• Senw ka sɛgɛsɛgɛli masin: .

  • 150 lbs x 8 reps .

  • No rest -> 110 lbs x dɛsɛ .

  • No rest -> 70 lbs x dɛsɛ .

  • Aw bɛ lafiɲɛ miniti 2 kɔnɔ. Aw bɛ segin o kan siɲɛ 3.

Mun na nin bɛ baara kɛ: Nin fɛɛrɛ in bɛ farikolo-ɲɛnajɛ kelen-kelen bɛɛ ta, k’a ta teliya la ka taa a bila sɛgɛnlafiɲɛbɔ la, o bɛ na ni bonyaba ye.

4. Aw bɛ aw ka ɲɛtaa kɔlɔsi .

I tɛ fɛn min suman, i tɛ se ka o ɲɛ ka taa a fɛ.

• Aw ye aw ka nimɔrɔw sɛbɛn: Aw ye kaye nɔgɔman dɔ mara walima ka baara kɛ ni app ye. Aw bɛ girinya ni reps sɛbɛn kalansen kelen-kelen bɛɛ la.

• Progressive overload: Walasa ka fanga sɔrɔ, i ka kan ka dɔ fara gɛlɛya kan waati kɔnɔ. Ni aw ye 100 lbs kɛ reps 10 la dɔgɔkun tɛmɛnen, aw bɛ 100 lbs kɛ ka reps 11 walima 105 lbs kɛ reps 10 ye nin dɔgɔkun in na.

• Aw bɛ aw farikolo lamɛn: ni joli bɛ dimi (dimi jɛlen), aw bɛ a jɔ. Aw ye aw ka sigilan ladilancogo lajɛ. i n' a fɔ a ɲɛfɔlen bɛ cogo min na an ka . Selectorized Maintenance & Safety Guide , bɛnkan ɲuman ni masin ka pivot point nafa ka bon kosɛbɛ.

Kuncɛli

I mana i ka farikoloɲɛnajɛ taama daminɛ dɔrɔn walima n’i b’a fɛ ka farikolo ɲɛfɔli dafalenw sɛgɛsɛgɛ, sugandi . i mago bɛ baarakɛminɛnw na minnu bɛ se ka

• Daminɛbagaw: Aw bɛ baara kɛ n’u ye lakana ni kalan kɛcogo la.

• Cɛmancɛw: Aw bɛ baara kɛ n’u ye hakɛ ni supersets kama.

• Advanced: Aw bɛ baara kɛ n’u ye fanga fɛɛrɛw kama i n’a fɔ drop sets.

O kun ye ɲɔgɔndan ye. Aw bɛ fɛɛrɛ min bɛ sanfɛ, o ta min bɛ bɛn aw ka nivo ma, aw bɛ nɔrɔ a la dɔgɔkun 4-6 kɔnɔ, ka aw ka fanga bonya lajɛ.

Aw ye aw ka farikoloɲɛnajɛ kɛ walasa ka ɲɛtaa sɔrɔ walasa ka nin farikoloɲɛnajɛ ninnu kɛ ka ɲɛ, aw mago bɛ masinw na minnu bɛ se ka resistance ni ergonomi dilancogo ɲuman di. An ka jago-kalansen dafalen sɛgɛsɛgɛ . Selectorized Strength Machines ka i ka degeliw yɔrɔ sɛmɛntiya.

Ɲininkali minnu bɛ kɛ tuma caman na (FAQ) .

J: Ne ka kan ka lafiɲɛbɔ kɛ seti ni masinw cɛ fo waati jumɛn?

A: Ka ɲɛsin General Fitness ma, segin 60-90 ye sariya ye. Walasa ka circuit (circuit) degecogo caman sɔrɔ, aw bɛ lafiɲɛbɔ kɛ sekɔndi 45 kɔnɔ walasa aw dusukun tantanni hakɛ ka to.

J: Yala ne bɛ se ka masinw ni karido fara ɲɔgɔn kan wa?

A: Tiɲɛ yɛrɛ la. Fɛɛrɛ min bɛ fɔ kosɛbɛ o ye 'circuit training,' ye min na i bɛ miniti 5 kɛ taama-minɛn kan o kɔfɛ 3 setw bɛ kɛ masin sugandilen kan. O bɛ kaloriw jeni ka sɔrɔ ka farikolo jɔ.

J: Yala ne mago bɛ spotter la nin fɛnɲɛnamafagalan girinmanw na wa?

A: Ayi, o de ye nafa fɔlɔ ye minɛnw sugandilenw na. Aw bɛ se ka dege ka dɛsɛ pewu lafiya la bawo girinya hakɛ bɛ sɔrɔ masin kɔnɔ.

J: Ne b’a dɔn cogo di ko ne ka kan ka taa farikoloɲɛnajɛ nata la waati min na?

A: Ni i bɛ se k’i ka sisan farikoloɲɛnajɛ dafa k’a sɔrɔ i ma gɛlɛya sɔrɔ, walima ni i ka ɲɛtaa jɔra (plateau) ka tɛmɛ dɔgɔkun 2 kan, waati sera ka dɔ fara fanga kan walima ka wuli ka taa tilayɔrɔba la min ka bon kosɛbɛ.