Dɔwɔnu Siwo Wotia Kple Kpekpeme Siwo Wozãna Femaxee: Kae Nyuie Wu Na Wò Kamedede?

Zɔ yi kamedefefewɔƒe ɖesiaɖe, eye àkpɔ mama si me kɔ. Le akpa ɖeka la, gayibɔ ƒe dumbbells kple barbells ƒe ɖiɖi. Le go bubu me la, ƒe fli siwo le blɔ eye ɖoɖoezizi le wo ŋu Selectorized Equipment kple woƒe kpekpeme ƒe ƒuƒoƒo kple woƒe pinwo.

Ƒe bla nanewoe nye sia si nyaʋiʋlia le edzi yim: Kae nyo wu?

Dzadzɛnyenyelawo ʋlia nya be kpekpeme siwo le ablɔɖe me koe nye mɔ si dzi woato atu ŋusẽ 'vavã' ɖo. Gake egbegbe kamedede ŋuti ŋutilãŋutinunyalawo ʋlia Ŋusẽ Hehenamɔ̃wo ta le woƒe ŋutete be woaɖe lãmekawo ɖe vovo ahaxe mɔ ɖe abixɔxɔ nu ta.

Nyateƒea? Menye esi 'nyo wu' ŋue wòku ɖo o—kae nye esi nyo wu na wò taɖodzinu tɔxɛa ŋue wòku ɖo.

Le nyati sia me la, míema dzɔdzɔmeŋutinunya si le megbe na mɔnu eveawo siaa be wòakpe ɖe ŋuwò nàtu hehexɔxɔ ƒe ɖoɖo mamlɛtɔ ɖo.

1. Nya si Ku Ðe Dɔwɔnu Siwo Wotia Ŋu

Selectorized Equipment (mɔ̃ siwo me wotsɔa pin ƒoa nui) fiaa mɔ ezãla to zɔzɔ ƒe mɔ si woɖo ɖi dzi. Mehiã be nàda asɔ le kpekpeme la me o; ɖeko wòle be nàtue alo ahee.

A. Dedienɔnɔ Kple Ðokuisinɔamesi

Esiae nye nusi wodzrana wu. Ne kpekpemewo le ablɔɖe me la, rep ƒe kpododonu ate ŋu anye afɔku (tsɔe bu eŋu kpɔ be yeda barbell ɖe wò akɔta).

• Viɖe si le eŋu: Ne èzã akɔtamɔ̃ si wotia la, ne màte ŋu akɔ kpekpeme la o la, ɖeko agbaa ɖiɖina dedie. Esia wɔnɛ be nàte ŋu ana hehe wò be nàdo kpo nu nukpɔla manɔmee.

B. Lãmetsiwo Ðeɖe Ðe Vovo (Hypertrophy) .

Ne èdi be yeana lãmeka aɖe koŋ natsi la, mɔ̃wo le abe tu si wotsɔna ƒoa tu ene.

• Viɖea: Mɔ̃ aɖe nana wò ŋutilã li ke na wò. Esia fia be wò 'stabilizer muscles' mefi tension la o. Ne èle Afɔ Kekeɖenudɔ wɔm la, agbaa ƒe 100% yia quadriceps gbɔ. Esia tae ŋutilãtutulawo lɔ̃a Dɔwɔnu Nyuitɔ Kekeake si Wotia na ŋutilã ƒe nɔnɔmetata.

C. Gɔmedzelawo-Xɔlɔ̃wɔwɔ

Le ame yeye si va kamedefefewɔƒea gome la, barbell squat nye nusi me kɔ eye wòdoa vɔvɔ̃ na ame. Gake Leg Press mɔ̃ ya nye nusi woate ŋu akpɔ kple ŋku. Eɖea mɔxenu si xea mɔ na gege ɖe eme la dzi kpɔtɔna, si kpena ɖe gɔmedzelawo ŋu be woatu ŋusẽ ƒe gɔmeɖoanyi ɖo dedie.

Eŋutinunyala ƒe Nyatakaka: Numekuku aɖe si wota ɖe Journal of Strength and Conditioning Research me ɖee fia be togbɔ be kpekpeme siwo le ablɔɖe me nana lãmeka siwo naa lãmekawo nɔa te wu wɔa dɔ hã la, mɔ̃wo wɔa dɔ nenema ke le lãmeka ƒuƒu tutuɖo me le lãmeka siwo woɖo taɖodzinu na me.

2. Nya si Ku Ðe Kpekpeme Femaxee Ŋu

Kpekpeme siwo le ablɔɖe me (dumbbells, barbells, kettlebells) bia be nàwɔ avu kple nuheŋusẽ eye nàkpɔ kpekpeme dzi le teƒe si le akpa etɔ̃ me.

A. Dɔwɔwɔ ƒe Ŋusẽ & Liƒo

Le xexe ŋutɔŋutɔ me la, nuwo meʋãna le ketekemɔwo dzi o.

• Viɖea: Ne èle dumbbell lunge wɔm la, ele be wò core, afɔkpodzi, kple akɔta nawɔ dɔ gaƒoƒo geɖe wu be màdze anyi o. Esia tua 'dɔwɔwɔ ƒe ŋusẽ' si gɔmeɖeɖe nyuie na kamedefefewo kple gbesiagbedɔwo.

B. Ʋuʋu ƒe didime si woate ŋu azã le mɔ vovovowo nu

Mɔ si woɖo ɖi le mɔ̃wo si. Ne mɔ ma mesɔ ɖe wò ŋutilã ƒe mɔ̃ɖaŋununya nu pɛpɛpɛ o la, ate ŋu ase le eɖokui me be yewɔa nuvevi wò.

• Viɖe si le eŋu: Kpekpeme siwo woate ŋu atsɔ faa ana nètrɔa asi le wò asibidɛ alo abɔta ƒe dzogoe ŋu vie be nàkpɔ teƒe si nàvo le wu eye wòawɔ dɔ nyuie wu na wò ŋutilã ƒe wɔwɔme tɔxɛa.

3. Nyametsotsoa: Aleke Nàwɔ Tiae?

Mehiã be nàtia akpa aɖeke o. Kamedefefewɔla siwo dze aɖaŋu wu zãa Mɔnu si Wotsɔa Nu vovovowo tsakana.

Tsɔtsɔ Sɔ Kple Wo Nɔewo le Kplɔ̃ɖoɖo Me

Ɣekaɣie Wòazã Nuka

1. Dze egɔme kple Compound Free Weights: Zã barbells alo dumbbells le wò kamededea ƒe gɔmedzedze ne ŋusẽ le ŋuwò wu. Lé fɔ ɖe nuwɔwɔ aduadu kple nu kpekpewo kɔklɔ ŋu.

2. Wu enu kple Mɔ̃ Siwo Wotia: Ne ɖeɖi te wò lãmeka siwo naa lãmeka siwo naa nu li ke ŋu ko la, trɔ ɖe mɔ̃wo ŋu. Esia wɔnɛ be nète ŋu ɖea lãmeka si ŋu nèdi be yeawɔ la dedie evɔ màtsi dzi ɖe wò nɔnɔme ƒe gbagbã ŋu o.

Le kpɔɖeŋu me, dze egɔme kple Barbell Squat (Free Weight), eye nàwu wò afɔ ƒe kamedede nu kple Leg Extension (Selectorized) be nàtɔ dzo afɔ eneawo keŋkeŋ.

Nyanuwuwuw

Eyata, amekae ɖua aʋa si nye Selectorized Equipment vs. Free Weights ? Ŋuɖoɖoae nye be: Èɖua dzi ne èzã evea siaa.

Kpekpeme femaxee tua wò gɔmeɖoanyi kple nuwɔwɔ aduadu ɖo. Mɔ̃ siwo wotia na wò be nàte ŋu atutu wò lãmekawo dedie vaseɖe afisi seɖoƒe li na eye nàɖo taɖodzinu na teƒe aɖewo koŋ siwo nàtsi. Kamedefefewɔƒe blibo—kple kamedefefewɔla blibo—hiã evea siaa.

Ðe wò kamedefefewɔƒea to 'Mɔ̃' afã si le sɔsɔŋuɖoɖoa mea? Ne èdi be yeatsɔ mɔ̃wo ƒe dedienɔnɔ kple woƒe nuwɔwɔ pɛpɛpɛ akpe ɖe wò dɔwɔƒea ŋu la, ke dzro míaƒe ga home si míexɔna me Dɔwɔnu Siwo Wotia Nuƒoƒoƒu . Tso ergonomic akɔta presses dzi va ɖo smooth-gliding lat pulldowns dzi la, dɔwɔnu siwo ana nàwu wò hehexɔxɔ ƒe lãwo ƒe agbenɔnɔ nu la le mía si.

Nya Siwo Wobiana Enuenu (FAQ) .

Q: Ðe mate ŋu avuvu to mɔ̃wo ɖeɖeko zazã mea?

A: Ɛ̃. Lãmetsiwo ƒe tsitsi (hypertrophy) nye mɔ̃wo ƒe teteɖeanyi kple lãmenugbagbeviwo ƒe nuteɖeamedzi gbɔe wòtso. Mɔ̃ siwo ƒe nyonyome deŋgɔ siwo me wotiaa nu le la naa evea siaa. Ŋutilãtutula deŋgɔ geɖe zãa mɔ̃ siwo kplɔa ame yia fefe aɖe me ko kloe be woagaxɔ abi o.

Q: Ðe mɔ̃wo nyo wu na abixɔlawo gbugbɔgaɖɔɖoa?

A: Zi geɖe la, ẽ. Esi wònye be mɔ̃wo kpɔa mɔ si dzi woʋãna dzi ta la, zi geɖe la, kamededeŋutinunyalawo zãa wo tsɔ kpena ɖe dɔnɔwo ŋu be woado ŋusẽ lãmeka siwo ƒo xlã ƒunukpeƒe si xɔ abi evɔ womade wo ɖokui afɔku me be woagate ɖeɖi wo ŋu le malikenyenye ta o.

Q: Nukatae mɔ̃ siwo me wotiaa nu le xɔ asi wu dumbbells?

A: Mɔ̃ si me wotiaa nu le nye mɔ̃ɖaŋudɔ sesẽ aɖe si me wotsɔa kpekpemewo ƒoa ƒu, ʋuƒo siwo wotsɔna ƒoa ʋu, ʋuƒo, kple gakpo ƒe xɔtunu. Gake mɔ̃ ɖeka (abe cable crossover ene) ate ŋu asubɔ hamevi alafa geɖe gbesiagbe evɔ womazãe boo o, si ana woakpɔ ROI gã aɖe.

Q: Nukae wòle be madi ne mele dɔwɔnu siwo wotia ƒlem?

A: Di zikpui siwo woate ŋu atrɔ asi le, kple xɔmenuwo si nɔa anyi didina. Ne èdi ɖaseɖigbalẽ bliboa la, xlẽ míaƒe... B2B Nuƒle Mɔfiame na Dɔwɔnu Siwo Wotia.