Minɛn sugandilenw faamuyali: U bɛ baara kɛ cogo min na ani mun na i mago bɛ u la

N’i ​​delila ka taama ka don jagokɛla ka farikoloɲɛnajɛyɔrɔ dɔ la, i y’u ye: masin nɔgɔlenw sinsinni ni girinya kulu kɛrɛnkɛrɛnnenw ye, kabaliw ani wuluwuluw. Olu bɛ wele ko Selectorized Equipment , wa u ye bi farikoloɲɛnajɛ baara kɔkanna ye.

Hali ni girinya gansanw (dumbbells ani barbells) ka teli ka kɛ ɲɛnajɛ gɛlɛnw ye farikoloɲɛnajɛ gɛlɛnw na, masin sugandilenw ye farikolo bonya lakananen, baarakɛcogo ɲuman ani laɲinilen cɛfarinw ye minnu ma dɔnkili da.

Nka mun tigitigi bɛ masin kɛ 'selectorized,' ani mun na i ka kan k'u don i ka yɔrɔ la walima i ka so farikoloɲɛnajɛyɔrɔ la?

Nin gafe in kɔnɔ, an bɛ fanga- suguya nafamaw, u nafaw, ani u suguya nafamaw tila-tila dege-masin minnu bɛ farikoloɲɛnajɛ kɛcogo ɲuman ɲɛfɔ.

1. Minɛn sugandilenw bɛ baara kɛ cogo min na

'selectorized' daɲɛ bɛ girinya sugandicogo jira. A tɛ i n’a fɔ masinw minnu bɛ doni ni plati ye, i ka kan ka nɛgɛdaga girinmanw ta farikolo la ani k’u don bara dɔ kan, masin minnu sugandira, olu bɛ baara kɛ ni girinya caman ye minnu bɛ u kɔnɔ.

Fɛɛrɛ min bɛ Kɛ

1. Kisɛya : Nɛgɛdaga jɔlen (a ka c’a la, kilo 10-20 kelen-kelen) bɛ wuli ka jigin ɲɛminɛ berew kan.

2. Pin: Baarakɛla bɛ 'sugandi' rezisti la ni magɛnni pinɛ donni ye girinya tabali ɲininen kɔnɔ.

3. Pulley ni Cams: Ni i ye bololanɛgɛ gɛrɛntɛ walima k’a sama, kabali dɔ bɛ tɛmɛ pulleys system dɔ fɛ walasa ka girinya sugandilen kɔrɔta.

Marifa gundo: Cam

Sugandili-yɔrɔ minnu ka ɲi kosɛbɛ, olu bɛ ni 'Cam' ye—wotoro min bɛ i n’a fɔ sugunɛ, kabali bɛ min siri.

• A bɛ min Kɛ: A bɛ levier (yɔrɔ) caman Yɛlɛma lamaga-lamagali bɛɛ la.

• Mun na a nafa ka bon: A bɛ bɛn masin ka se ka i farikolo fanga kurulen dacogo ma. Misali la, bicep kurulen na, masin bɛ a ye ko a ka nɔgɔn duguma (aw barika ka dɔgɔ yɔrɔ min na) ka girinya cɛmancɛ la (aw barika ka bon yɔrɔ min na). O bɛ farikolo lamagacogo caman sabati.

2. Nafa minnu bɛ sɔrɔ masinw sugandilenw na fɛɛrɛko siratigɛ la

mun na farikoloɲɛnajɛyɔrɔw ni kɛnɛyasobaw bɛ u jigi da minɛn sugandilenw kan kosɛbɛ ? Jaabi bɛ sɔrɔ lakana ni biyomekaniki de la.

A. Lakanali ni sabatili min tɛ se ka suma ni ɲɔgɔn ye

Lakanali ye farikoloɲɛnajɛ tigiw ka ko fɔlɔ ye.

• Spotter tɛ wajibiya: Baarakɛlaw bɛ se ka girinw kɔrɔta k’a sɔrɔ u ma siran ka barbell fili u yɛrɛ kan. Ni farikolo yɔrɔw ma ɲɛ, o kulu bɛ jigin dɔrɔn ka segin a nɔ na.

• Sira min bɛ kɔrɔsi: Masina bɛ baarakɛla ka taama ɲɛminɛ, ka 'namara' ni cogoya jugu bali min ka teli ka kɛ sababu ye ka jogin ni girinya hɔrɔnyalenw ye.

B. Sɔrɔli ka ɲɛsin sanfɛyɔrɔ bɛɛ ma

• Daminɛbagaw: Kalan kɛcogo bɛ dɔgɔya. A ka c’a la, kalan sɛbɛnw bɛ sigicogo ni lamagacogo jira tigitigi.

• Mɔgɔkɔrɔbaw: A sabatili bɛ dɔ bɔ binkanni walima kolotugudaw degun farati la.

• Nafa minnu bɛ a la: Farikoloɲɛnajɛlaw bɛ baara kɛ n’u ye walasa ka farikolo yɔrɔ kɛrɛnkɛrɛnnenw bɔ ɲɔgɔn na, u kɛlen kɔ k’u farikolo sabatilenw sɛgɛn ni girinya gansanw ye.

C. Waati baarakɛcogo ɲuman

Farikoloɲɛnajɛ yɔrɔ la, mɔgɔ caman bɛ taa yɔrɔ min na, teliya de nafa ka bon. Girinyali caman cili masin sugandilen kan, o bɛ segin 2 ta (ka pinɛ dɔ lamaga), n’i y’a suma ni segin 30+ ye ka platiw doni/bɔ. O b’a to u ka ɲi kosɛbɛ kafoba ka degeliw la ani waatiw cɛ minnu fanga ka bon.

Industry Insight: ka fɔ la American Council on Exercise (ACE) , , masinw ka kalan bɛ nɔ bɔ kɛrɛnkɛrɛnnenya la mɔgɔ kuraw bolo bawo a bɛ dɛmɛ don ka fanga jusigilan jɔ ka sɔrɔ ka jɛkafɔ wajibiyalenw dɔgɔya.

3. Minɛn suguya minnu bɛ sugandi ka caya

Ni aw bɛ farikoloɲɛnajɛ kɛyɔrɔ labɛn, aw mago bɛ masinw ɲagaminen na walasa ka farikolo bɛɛ datugu. Nin ye dumuni nafamaw ye minnu bɛ sɔrɔ an ka Katalogu min bɛ kɛ ni minɛnw sugandilenw ye.

Sanfɛla Farikolo

• Disi digidigi: A bɛ disi ni senkɔniw laɲini. Fɛn wɛrɛ min ka fisa ni bench press ye.

• Lat Pulldown: A bɛ kɔ (latissimus dorsi) laɲini. A nafa ka bon V-taper jɔli la.

• Shoulder Press: A bɛ deltoidw laɲini. A bɛ fanga di sanfɛla ma ni kɔkolo degunko tɛ yen min ka teli ka kɛ ni jɔli ye.

Farikolo duguma

• Senna-tɛgɛrɛ: Sebaaya min bɛ kɛ ka ɲɛsin quads ni glutes ma. A bɛ baarakɛlaw dɛmɛ u ka doni girinmanw lamaga lafiya la.

• Senw janya : O ye farikoloɲɛnajɛ kelenpe ye min bɛ senkɔni naani bɔ ɲɔgɔn na pewu.

• Seated Leg Curl: A bɛ senkɔniw laɲini, o nafa ka bon gɛnɛgɛnɛ sabatili la.

Kìsɛ

• Kɔnɔbara basigilen : A bɛ girinya girinya di abs ma, o min ka fisa ni duguma kurukuruw ye minnu bɛ kɛ ka ɲɛsin sow kɔnɔna janya ma.

4. Kɔlɔsili dɔ min bɛ kɛ ladonni kan

Nafa min bɛ ye tuma caman na, min bɛ ye unit sugandilenw na, o ye u si jan ye. Selectorized Equipment tɛ i n’a fɔ taama-minɛnw minnu ka motɛriw ni ɛlektronikiw ka gɛlɛn, Selectorized Equipment ye masinw ye.

Ni aw ye ladonni jɔnjɔnw kɛ—i n’a fɔ ka ɲɛminɛlanw ko ka jigin ani ka kabaliw sɛgɛsɛgɛ—o masinw bɛ se ka mɛn san tan caman kɔnɔ. (An bɛ o ɲɛfɔ ka ɲɛ an ka gafe kɔnɔ min tɔgɔ ye ko Selectorized Equipment Maintenance ).

Kuncɛli

Selectorized Equipment bɛ ɛntɛrinɛti ni farikoloɲɛnajɛ ɲagaminen dafalen di. A bɛ fɛɛrɛ lakananen, nafama, ani baarakɛcogo ɲuman di walasa ka fanga sɔrɔ, o b’a kɛ wajibi ye farikoloɲɛnajɛyɔrɔ dafalen bɛɛ la.

I kɛra farikoloɲɛnajɛ tigi ye min b’a fɛ ka dɔ fara jɛkulu kɔnɔmɔgɔw ka to kan walima farikoloɲɛnajɛ kanubaga min b’a fɛ ka farikoloɲɛnajɛ kɛ min tɛ mɔgɔ tɔɔrɔ, ka wari bila masin ɲumanw na, o ye desizɔn ye min bɛ nafa lase a ma.

Yala i labɛnnen don ka fɛn ɲumanw sɛgɛsɛgɛ kalanso kɔnɔ wa? Aw ye an ka premium collection lajɛ Commercial Selectorized Machines walasa ka fɛn dafalen sɔrɔ min bɛ bɛn i ka kalan kɛyɔrɔ ma.