Nafa minnu bɛ minɛn sugandilenw na fanga degeliw kama: Mun na i ka kan k’u don i ka delinako la

Fanga dege tɛ farikoloɲɛnajɛla dɔrɔn de ta ye tugun. Dɔnniya y’a jira ko a bɛ dɔ fara kolo girinya kan, ka farikoloɲɛnajɛ fanga bonya, ka ɲɛnamaya jan ɲɛ. Nka, i bɛ fɛɛrɛ min sugandi walasa ka fanga sɔrɔ, o nafa ka bon i n’a fɔ i bɛ cɛsiri min kɛ.

Hali ni girinya gansanw (dumbbells ani barbells) bɛ u jɔyɔrɔ la, Selectorized Equipment —masin minnu bɛ baara kɛ ni girinya kulu ni pinɛ ye — bɛ nafa kɛrɛnkɛrɛnnenw di minnu bɛ se ka fɛn caman sɛmɛntiya i ka farikoloɲɛnajɛ kɛcogo ɲuman n’a lakanani na.

I kɛra farikoloɲɛnajɛ tigi ye min bɛ ka yɔrɔ kura labɛn walima farikoloɲɛnajɛ kanubaga min b’a fɛ k’i ka delinako kɛcogo ɲɛ, ka minɛn sugandilenw nafaw faamuya , o ye fɛnba ye walasa k’i ka laɲiniw dafa.

1. Lakanali ni kɔrɔsili min tɛ se ka suma ni ɲɔgɔn ye

Kun fɔlɔ min na mɔgɔw bɛ u yɛrɛ tanga girinya girinmanw kɔrɔta ma, o ye siran ye joginni ɲɛ. Ka dumbbell fili i sen kan walima ka siri banbali dɔ jukɔrɔ, o ye haminanko lakikaw ye ni girinya gansanw ye.

Selectorized Equipment bɛ o faratiw ban ɛntɛrinɛti fɛ.

• Lamaga ɲɛminɛlen: Masina bɛ lamaga dan sigi sira kɛrɛnkɛrɛnnen dɔ la, min bɛ bɛn biyomekaniki ma. O bɛ 'namara' bali walima ka baara kɛ ni momentum ye, o min ye sɛgɛn sababu ye min ka ca.

• No Spotter Required: I bɛ se ka dege fo dɛsɛ (yɔrɔ min na i tɛ se ka rep wɛrɛ kɛ) lafiya la. N’i ​​ma se ka girinya kɔrɔta, i bɛ bolokɔniw bila dɔrɔn, o la, kulu bɛ segin ka sigi duguma.

• Joint Protection: Masina minnu ka ɲi kosɛbɛ, i n’a fɔ an ka Selectorized Series , aw bɛ baara kɛ ni cams ni pulleys ye walasa ka bɛn aw farikolo fanga kurulen ma, o bɛ dɔ bɔ degunw na kolotugudaw la wuli yɔrɔw la minnu barika ka dɔgɔ.

Ideal for Novices: Ikomi masin bɛ doni sabati i ye, Selectorized Equipment for Beginners ye don yɔrɔ ye min lakananen don kosɛbɛ diɲɛ kɔnɔ, min bɛ kɛ ka mɔgɔw kɛlɛ.

2. Laser-Focused Muscle Isolation (Muscle Isolation) min bɛ kɛ ni laser ye

Tuma dɔw la, i t’a fɛ ka farikoloɲɛnajɛ kɛ farikolo bɛɛ la; aw b’a fɛ ka barikantanya yɔrɔ kɛrɛnkɛrɛnnen dɔ laɲini.

Kisɛ hɔrɔnyalenw ye 'compound' lamaga-lamagaliw ye—u bɛ baara kɛ ni farikolo caman ye siɲɛ kelen walasa ka girinya balansi. Hali ni a ka ɲi jɛkafɔ la, o bɛ se k’i bali ka farikolo yɔrɔ kɛrɛnkɛrɛnnen dɔ sɛgɛn pewu.

Nafa min bɛ sugandili la:

• Isolation: Senw janya masin bɛ senkɔni naani dɔrɔn de laɲini. Ni an y’a suma ni sɔgɔsɔgɔninjɛ ye, o bɛ tali kɛ glutes, kɔkolo ani core la. Ni aw kɔ barika ka dɔgɔn, a bɛ se ka bɔ sani aw senw ka bɔ. Masina b’a to farikolo laɲininen bɛ doni 100% ta.

• Jatigɛ tuma bɛɛ: Kabow ni kameraw bɛ girinya to farikolo la lamagacogo bɛɛ la, a tɛ i n’a fɔ dumbelles, yɔrɔ minnu na jɔrɔnanko bɛ to ka jigin lamaga sanfɛ walima duguma.

Clinical Insight: Sɛgɛsɛgɛli dɔ bɔra Journal of Strength and Conditioning Research kɔnɔ , o y’a jira ko degeliw kɛli ni masinw ye, o nafa ka bon kosɛbɛ farikolo falenfalenni (farikolo bonya) la bawo o bɛ sira di sabatili ni fanga bɔli ma farikolo laɲininen kan.

3. Ɲɛtaa ɲinini min tɛ kɛ ni cɛsiri ye

Fanga degeliw la, bonya sira kelenpe ye 'Progressive Overload' ye—ka dɔ fara gɛlɛya kan dɔɔnin dɔɔnin waati kɔnɔ.

Ni girinya hɔrɔnyalenw bɛ yen, ka pan ka bɔ 20lb dumbbell la ka taa 25lb dumbbell la, o ye 25% farali ye, o bɛ se ka kɛ wuliba ye.

Selectorized Equipment bɛ tugu-tugu-ɲɔgɔn kɔ nɔgɔya:

• Micro-Adjustments: Kisɛya kulu fanba bɛ sira di dɔ farali misɛnninw kan. Aw bɛ se k'aw ka ɲɛtaa ye ka jɛya: 'Dɔgɔkun tɛmɛnen ne tun bɛ pin 4 la, nin dɔgɔkun in na ne bɛ pin 5 la.'

• Yɛlɛma teliya: O nafa ka bon fɛɛrɛw la i n'a fɔ 'Drop Sets' (seti kɛli, ka girinya dɔgɔya joona, ani ka dɔ fara a kan). Aw bɛ se ka pinɛ lamaga segin kelen kɔnɔ k’a sɔrɔ aw ma aw ka farikoloɲɛnajɛ dabila walasa ka tasa kura ɲini.

4. Ka se ka fɛn caman kɛ Laɲini bɛɛ kama

Miiriya juguba dɔ ye ko masinw ye 'toning.' dɔrɔn de kama Tiɲɛ na, Fanga Degeli Masinaw ye baarakɛminɛnw ye minnu bɛ se ka kɛ fɛn caman ye farikoloɲɛnajɛ kuntilenna bɛɛ la.

Laɲini: Farikolo jɔli (Hypertrophie) .

Masinaw b’a to i bɛ se ka doni girinmanw kɔrɔta lafiya la ni mankanba ye. Aw bɛ se ka aw sinsin pewu farikolo 'sɔgɔli' kan k'a sɔrɔ aw ma hami balansi la.

Laɲini: Fasa bɔli (Conditionnement métabolique) .

Ikomi i bɛ se ka girinya caman Changer o yɔrɔnin bɛɛ, masin sugandilenw dafalen don Circuit Training kama . Aw bɛ se ka bɔ Disi-minɛn na ka taa jirisunba la ka taa Sen-minɛn na ni sigili waati zeru ye, ka aw dusukun tantanni to ka caya ani ka kalori caman jeni.

Laɲini: Ka mɔgɔw labɛn ka ɲɛ

Lamaga-lamagali hakɛ min bɛ kɔrɔsi, o b’a to mɔgɔ minnu bɛ kɛnɛya ka bɔ jogin na, olu bɛ se ka farikolo fanga bonya k’a sɔrɔ u ma farati lase u ma ka segin ka jogin.

5. Kɔlɔsili min bɛ kɛ ɲɛnamaya jan ni ladonni kan

Farikoloɲɛnajɛ tigiw ni so farikoloɲɛnajɛlamɔgɔw fɛ, nafa wɛrɛ ye muɲuli ye. Masina minnu bɛ sugandi, olu tɛ i n’a fɔ taama-minɛnw minnu ka motɛriw ka gɛlɛn, masin minnu bɛ sugandi, olu ye masinw ye.

Nka, walasa o 'smooth as silk' dusukunnata ka to, ladonni dɔɔnin bɛ taa yɔrɔ jan.

• Minɛn sugandilenw Ladonni ka nɔgɔn: aw bɛ to ka finimuguw ko ka jigin ani ka tulu kɛ ɲɛminɛlanw na.

• Minɛn minnu ladonna ka ɲɛ, olu bɛ u nafa minɛ ka mɛn, wa u b’a to lakanafɛnw (i n’a fɔ kabali) bɛ to ka da u kan.

Kuncɛli

Jɛkafɔ min bɛ kɛ girinya hɔrɔnyalenw ni masinw cɛ, o man kan ka kɛ 'o/walima' sugandili ye. Nka, Nafa minnu bɛ minɛn sugandilenw na —lakanani, u danfara, ani u baara nɔgɔya — o b’a to a ye degeliw kɛcogo gɛlɛnw bɛɛ lajɛlen yɔrɔ ye min nafa ka bon kosɛbɛ.

I kɛra mɔgɔ daminɛbaga ye min bɛ i sen fɔlɔw ta walima i kɛra fɛn kɔrɔtabaga ŋana ye min b’a fɛ ka farikolo yɔrɔw bɔ ɲɔgɔn na minnu bɛ kɔfɛ, o masinw bɛ i mago bɛ fɛn tigitigi min na walasa ka ɲɛtaa sɔrɔ.

Yala i labɛnnen don k’i ka degeliw kɛcogo kɔrɔta wa? Aw ye biyomekanikini injiniyɛri sɛgɛsɛgɛ XYS Fitness ka lajɛba sugandilen . K’a ta so fitininw na ka taa a bila jagokɛyɔrɔw la, baarakɛminɛnw b’an bolo walasa ka i barikama dɔ jɔ.