Kamedede Nyuiwo Zã Dɔwɔnu Siwo Wotia: Dɔwɔna Siwo Wowɔna Na Lãmesẽfefewɔlawo Katã

Èzɔ yi kamedefefewɔƒea. Èkpɔa Selectorized Equipment ƒe fliwo . Ènya be wole dedie eye wowɔa dɔ nyuie. Gake biabia la gakpɔtɔ li be: Nuka tututue mewɔna kpli wo?

Ame geɖe gena ɖe mɔ̃ si nye be woatsa le mɔ̃ ɖeka dzi ayi bubu dzi taɖodzinu manɔmee, awɔ gbugbɔgawɔ ʋɛ aɖewo, eye woalé ŋku ɖe woƒe telefon ŋu la me. Be nàkpɔ emetsonu ŋutɔŋutɔwo—eɖanye ami ƒe ɖiɖi, lãmekawo ƒe tsitsi, alo ŋusẽdodo o—la, ele be nàwɔ ɖoɖo.

Ŋusẽdodo Hehenamɔ̃wo ƒe atsyɔ̃ le alesi woate ŋu azãe le mɔ vovovowo nu me. Wosɔ nyuie na gɔmedzelawo ƒe nutome sue fafɛwo, gake wonye aʋawɔnu ɣaɣla hã na ŋutilãtutula deŋgɔ siwo wɔa drop sets siwo ƒe ŋusẽ de ŋgɔ.

Le mɔfiame sia me la, míena ɖoɖowɔɖi etɔ̃ siwo wowɔ ɖe ɖoɖo nu siwo sɔ ɖe wò nuteƒekpɔkpɔ ƒe seƒe nu, siwo kpena ɖe ŋuwò be nàkpɔ wò ɣeyiɣi si nèzãna le kamedefefewɔƒea la nyuie wu.

1. Gɔmedzelawo ƒe Ðoɖowɔɖi: Gɔmeɖoanyia Tutu

Taɖodzinu: Srɔ̃ alesi woaʋuʋui eye nàtu dzidodo le ŋutilã bliboa me ɖo. Zi geɖe: Zi 2-3 le kwasiɖa me (ne mede ɖeke o la, ɖiɖiɖemeŋkeke ɖeka le wo dome).

Ne ènye ame yeye le kamedefefewɔƒea la, Selectorized Equipment ye nye xɔ̃wò vevitɔ. Enaa wò ŋutilã li ke, si wɔnɛ be wò susu nɔa 'tutu' kple 'he' ɖeɖeko ŋu eye màtsi dzi ɖe barbell kpekpe aɖe dadasɔ ŋu o.

'Ŋutilã Bliboa ƒe Nutome Gãtɔ' la.

Wɔ kamedede ɖesiaɖe ƒe hatsotso 1, emegbe nàʋu ayi esi kplɔe ɖo dzi eye nàgbɔ ɖe eme vie (sɛkɛnd 30-60). Gbugbɔ wɔ nutome sue bliboa zi 2-3.

1. Afɔdzideƒe: 12-15 reps (Taɖodzinuwo: Quads, Glutes)

2. Akɔta Press: 12-15 reps (Taɖodzinuwo: Akɔta, Triceps)

3. Lat Pulldown: 12-15 reps (Taɖodzinuwo: Megbe, Biceps)

4. Overhead Abɔta Tete: 12-15 reps (Taɖodzinuwo: Abɔta)

5. Ƒodo Crunch Mɔ̃: 15-20 reps (Taɖodzinuwo: Core)

Pro Tip: Lé fɔ ɖe tempo si le blewu ŋu. Xlẽ '1-2' le mɔ dzi yi dzi, eye '1-2-3' le mɔ dzi yi dzi. Dziɖuɖu le vevie wu kpekpeme.

2. Titina ƒe Ðoɖowɔɖi: 'Push-Pull' ƒe Mamã

Taɖodzinu: Hypertrophy (Lãmetsiwo ƒe Tsitsi) kple ŋusẽ si dzi ɖe edzi. Zi geɖe: Zi 4 le kwasiɖa me (le kpɔɖeŋu me, Mon/Tue/Thu/Fri).

Le ɣeyiɣi sia me la, èle klalo be yeama yeƒe ŋutilã ƒe akpawo me be yeƒe gbeɖiɖi nadzi ɖe edzi. Míazã Supersets —awɔ kamedede eve ɖe wo nɔewo yome eye míagagbɔ ɖe eme o. Esia nana wò dzi ƒe tsotso dzina ɖe edzi eye ɖeɖi tea lãmekawo ŋu geɖe wu.

Kamedede A: Ŋutilã ƒe Tame ƒe Nukpɔkpɔ

• Superset 1:

  • Akɔta Press: 3 hatsotsowo ƒe 10 reps

  • Seated Row: 3 ƒuƒoƒo siwo me 10 gbugbɔgawɔ

• Superset 2 lia:

  • Abɔta Te: 3 sets of 12 reps

  • Lat Pulldown: 3 ƒuƒoƒo siwo me 12 gbugbɔgawɔ

• Ame si wu enu:

  • Tricep Press Down: 3 ƒuƒoƒo siwo me 15 gbugbɔgawɔ

Kamedede B: Ŋutilã ƒe Anyigba ƒe Teƒeɖoɖo

• Superset 1:

  • Afɔdzideƒe: 3 sets of 10 reps

  • Afɔ ƒe Ʋuʋu (Hamstrings): 3 sets of 12 reps

• Superset 2 lia:

  • Afɔ Kekeɖenudɔwɔwɔ (Quads): 3 ƒuƒoƒo siwo me 12 reps

  • Nyitsu Vihe: 3 sets of 15 reps

• Ame si wu enu:

  • Rotary Torso: 3 sets of 15 reps le axa ɖesiaɖe dzi

3. Ðoɖowɔɖi Deŋgɔa: Drop Sets siwo ƒe Sesẽme Kɔkɔ

Taɖodzinu: Gbagbãƒe gbadzawo kple lãmekawo ƒe ɖeɖiteameŋu si sɔ gbɔ wu. Zi geɖe: Zi 4-5 le kwasiɖa me.

Afi siae Dɔwɔnu Nyuitɔ Siwo Wotia la klẽna le vavã. Esi nètsɔa pin trɔa kpekpeme ta la, àteŋu awɔ 'Drop Sets' enumake—nusi sesẽ ŋutɔ be woawɔ kple dumbbells.

'Mɔ̃ɖaŋununya ƒe Dodokpɔ' Mɔnu

Tia kpekpeme aɖe si nàte ŋu akɔ hena 8 reps. Wɔ 8 reps. Enumake ʋuʋu pin la yi dzi 1-2 plates (si le bɔbɔe wu) eye nàwɔ reps geɖe alesi nàte ŋui. Gaɖiɖi kpekpeme la ake eye nàgbugbɔe awɔ vaseɖe esime wòado kpo nu.

Kpɔɖeŋu Afɔ Ŋkeke Nuwuwu:

• Afɔ Kekeɖemɔ̃:

  • 150 lbs x 8 gbugbɔgawɔ

  • Gbɔɖeme aɖeke meli o -> 110 lbs x Dodokpɔ

  • Gbɔɖeme aɖeke meli o -> 70 lbs x Dodokpɔ

  • Gbɔ ɖe eme aɖabaƒoƒo 2. Gbugbɔ wɔe zi 3 sɔŋ.

Nusitae esia wɔa dɔ ɖo: Mɔnu sia xɔa lãmeka ƒe ka ɖesiaɖe, tso esi ʋuʋu kabakaba dzi va ɖo esi le ʋuʋum blewu dzi, si wɔnɛ be wòtsina ŋutɔ.

4. Lé ŋku ɖe Wò Ŋgɔyiyi Ŋu

Màte ŋu ana nusi mèdzidze o nanyo ɖe edzi o.

• Ŋlɔ Wò Xexlẽdzesiwo: Dzra nuŋlɔɖigbalẽ bɔbɔe aɖe ɖo alo nàzã dɔwɔnu aɖe. Ŋlɔ kpekpeme kple gbugbɔgawɔ na ɣeyiɣi ɖesiaɖe.

• Agbatsɔtsɔ si Gbɔna Vivi: Be ŋusẽ naɖo ŋuwò la, ele be nàdzi kuxia ɖe edzi le ɣeyiɣi aɖe megbe. Ne èwɔ 100 lbs na 10 reps le kwasiɖa si va yi me la, te 100 lbs na 11 reps alo 105 lbs na 10 reps le kwasiɖa sia me.

• Ðo To Wò Ŋutilã: Ne ƒunukpeƒe aɖe le veve sem (vevesese sesẽ) la, dzudzɔ. Kpɔ wò zikpui ƒe asitɔtrɔ ɖa. Abe alesi míeƒo nu tsoe le míaƒe... Selectorized Maintenance & Safety Guide , ɖoɖowɔwɔ nyuie kple mɔ̃a ƒe pivot point le vevie ŋutɔ.

Nyanuwuwuw

Eɖanye be ɖeko nèle wò kamedede mɔzɔzɔa gɔme dzem alo nèdi be yeakpa lãmekawo ƒe gɔmesese tsitotsito o, Selectorized Equipment na dɔwɔnu siwo nèhiã.

• Gɔmedzelawo: Zã wo hena dedienɔnɔ kple nusɔsrɔ̃ ƒe nɔnɔme.

• Domenuwo: Zã wo na gbeɖiɖi ƒe sesẽme kple supersets.

• Deŋgɔ: Zã wo na sesẽme ƒe aɖaŋuwo abe drop sets ene.

Nu vevitɔe nye be woawɔ nu ɖekae. Tia ɖoɖo si le etame si sɔ kple wò dzidzenu, lé ɖe eŋu kwasiɖa 4-6, eye nànɔ wò ŋusẽ kpɔm wòanɔ dzi yim.

Dzra Wò Lãmesẽfefewɔƒea Be Nàkpɔ Dzidzedze Be nàte ŋu awɔ kamedede siawo nyuie la, èhiã mɔ̃ siwo naa tsitretsitsi ɖe dɔ ŋu nyuie eye woƒe nɔnɔme wɔa dɔ nyuie. Dzro míaƒe fli bliboa si nye asitsatsa-grade me Selectorized Strength Machines be nàdo wò hehexɔxɔ ƒe teƒe ɖe ŋgɔ.

Nya Siwo Wobiana Enuenu (FAQ) .

Q: Ɣeyiɣi didi kae wòle be maɖi ɖe eme le set siwo le mɔ̃wo dzi dome?

A: Le kamedede bliboa gome la, sɛkɛnd 60-90 nye nusi sɔ. Ne èdi be yeaxɔ nutome hehe si me ŋusẽ le ŋutɔ la, na gbɔ ɖe eme wòade sɛkɛnd 45 be wò dzi ƒe tsotso nadzi ɖe edzi.

Q: Ðe mate ŋu atsɔ mɔ̃wo akpe ɖe cardio ŋua?

A: Kakaɖedzitɔe. Mɔnu xɔŋkɔ aɖee nye 'Circuit Training,' afisi nèwɔa miniti 5 le treadmill dzi eye emegbe nèwɔa set 3 le mɔ̃ si wotia dzi. Esia fiãa nuɖuɖumeŋusẽ esime wòle lãmeka tum ɖo.

Q: Ðe mehiã spotter na heavy drop set siawoa?

A: Ao, emae nye viɖe vevitɔ si le dɔwɔnu siwo wotia ŋu. Àte ŋu ana hehee be yeado kpo nu keŋkeŋ dedie elabena kpekpeme si wotsɔ ƒo ƒui la le mɔ̃a me.

Q: Aleke mawɔ anya ɣeyiɣi si maʋu ayi kamedede ƒe ɖoƒe si kplɔe ɖo?

A: Ne àte ŋu awu wò kamedede si nèle wɔwɔm fifia nu evɔ màse le ɖokuiwò me be kuxi le ye ŋu o, alo ne wò ŋgɔyiyi tsi tre (plateaued) wu kwasiɖa 2 la, ɣeyiɣia de be nàdzi eƒe sesẽme ɖe edzi alo atrɔ ɖe mama si de ŋgɔ wu ŋu.