Mɔfiame Blibo si Ku Ðe Dɔwɔnu Siwo Wotia Ŋu: Mɔ̃ Siwo Sɔ Na Wò Kamedefefewɔƒe Tiatia

Le egbegbe kamedede ƒe nɔnɔme me la, alesi woate ŋu aɖoe kple dɔwɔwɔ nyuie nye fia. Togbɔ be woƒe nɔƒe le kpekpeme siwo wozãna faa la hã la, kamedefefewɔƒe ɖesiaɖe si wodzrana le asitsaƒe ƒe megbeƒu—kple afisi hamevi akpa gãtɔ dzea egɔme tsoe—ye nye Dɔwɔnu Siwo Wotia.

Woyɔa wo zi geɖe be 'pin-loaded' mɔ̃wo, mɔ̃ siawo naa dedienɔnɔ, zazã bɔbɔe, kple biomechanical precision ƒe tsakatsaka tɔxɛ aɖe. Gake esi tiatia geɖe le asi me ta la, aleke nàwɔ atia esiwo sɔ na wò dɔwɔƒea?

Le mɔfiame sia me la, míemã nusi tututu dɔwɔnu siwo wotia, nusita wòle vevie na hameviwo léle ɖe asi, kple alesi woatia mɔ̃ siwo ana viɖe nyuitɔ kekeake tso gadede asi me.

Nukae Nye Dɔwɔnu Siwo Wotia?

Gɔmeɖeɖe Kple Mɔ̃ɖaŋununya

Dɔwɔnu siwo wotia fia ŋusẽdodo ƒe mɔ̃ siwo zãa kpekpemedzidzenu. Zãla tiaa tsitretsitsi si wòdi to pin (alo 'key') dede stack la me, tsɔ wu be wòatsɔ asi atsɔ agba kpekpewo.

Mɔ̃ siawo zãa mɔ̃ aɖe si nye pulley, ka, kple cam. la Cam le vevie ŋutɔ; enye tasiaɖamfɔ si le abe ayiku ene si trɔa asi le eŋu le ʋuʋua katã me. Esia nana be tsitretsiɖeŋua sɔ kple lãmekaa ƒe dzɔdzɔmeŋusẽ ƒe ʋuʋudedi—ele bɔbɔe wu le afisi lãmekaa gbɔdzɔ le, eye wòlolona le afisi wòsẽ wu le.

Selectorized vs. Plɛti Agba & Free Kpekpemewo

While all are forms of strength training machines , they serve different functions:

• Kpekpeme Femaxee: Ebia be woali ke nyuie eye woabi ɖe dɔa me; afɔku si lolo wu be woaxɔ abi ne womekpɔa nu le ame ŋu o.

• Plate Loaded: Enyo ŋutɔ na agba kpekpewo kple leverage, gake ebia be woatsɔ asi agba agbawo.

• Selectorized: Nusi le bɔbɔe wu. Zãlawo ate ŋu atrɔ woƒe kpekpeme le sɛkɛnd ʋɛ aɖewo ko me, si ana woasɔ nyuie na nutome hehexɔxɔ, drop sets, kple gɔmedzela siwo vɔ̃na na barbells.

Explore the Range: Ne èdi be yeakpɔ alesi egbegbe mɔ̃ɖaŋununya trɔ mɔ̃ siawoe la, ke yi míaƒe nyatakaka bliboa me Dɔwɔnuwo ƒe Agbalẽ si Wotia.

Viɖe Siwo Le Dɔwɔnu Siwo Wotia Ŋu

Nukatae lãmesẽhabɔbɔ siwo le ɖoƒe kɔkɔwo tsɔa woƒe anyigba ƒe akpa 50% alo esi wu nenema naa mɔ̃ siawo?

1. Dedienɔnɔ Kple Ðokuisinɔamesi

Nusi ɖea gear tiatiawɔblɔɖe fianae nye dedienɔnɔ. Woléa kpekpeme ƒe ƒuƒoƒoa ɖe eme, eye woɖoa afisi wòaʋuʋu le. Esia fia be ezãlawo ate ŋu ana hehe wo ɖokui be yewoado kpo nu ŋkuléleɖenuŋu manɔmee, si nye nudzraƒe gã aɖe na kamedefefewɔƒe siwo wɔa dɔ gaƒoƒo 24 alo dɔwɔƒe siwo me dɔwɔlawo mele o.

2. Lãmetsiwo ƒe Ðeɖe Ðe Ðokui Si Ŋu Woɖo Tae

Amerikatɔwo ƒe Kamedefefewo Ŋuti Atikewɔwɔ Kɔledzi (ACSM) gblɔ be hehenana si wotu ɖe mɔ̃ dzi wɔa dɔ ŋutɔ le lãmekawo ƒe hatsotso aɖewo koŋ ɖeɖe ɖe aga me. To mɔ̃ siwo tia ŋutilãa ƒe liƒolili me la, enaa ezãla ƒe susu nɔa lãmeka si woɖo taɖodzinu na ŋu bliboe (le kpɔɖeŋu me, afɔkpodzi ene siwo le Afɔ Kekeɖenu me) evɔ mezãa lãmeka siwo naa lãmeka siwo li ke tsɔ da sɔ le agbaa me o.

3. Dɔwɔwɔ Nyuie Kple Dɔwɔwɔ Nyuie

Le kamedefefewɔƒe si vovo mele o la, duƒuƒu le vevie. Mɔ̃ siwo wotia la ɖea mɔ be woatrɔ kpekpeme kabakaba (ɖeko nàʋuʋu pin la). Esia ɖea ɖiɖiɖemeɣiwo dzi kpɔtɔna eye wònana ʋuwo nɔa sisim le kamedefefewɔƒea ƒe anyigba, si wɔnɛ be hamevi geɖe te ŋu dea kame le ɣeyiɣi ʋɛ aɖewo ko me.

![Nɔnɔmetata ƒe Aɖaŋuɖoɖo: Selectorized mɔ̃ siwo le fli me le egbegbe kamedefefewɔƒe aɖe ƒe foto nyui aɖe. ALT Tag: Asitsatsa ƒe ŋusẽdodo hehenamɔ̃ siwo wotia kple kpekpeme ƒe ƒuƒoƒo.]

Nu Vevi Siwo Ŋu Nàbu Ne èle Dɔwɔnuwo Tiam

Eƒe Anyinɔnɔ Eteƒe Didi Kple Beléle Na Eŋu

Mɔ̃ siwo wotia la ƒe akpa siwo ʋãna sɔ gbɔ wu esiwo me wotsɔa agba ɖo.

• Kawo: Di ka siwo sɔ na yameʋu siwo ƒe tensile strength lolo (zi geɖe la, 2000+ lbs).

• Pulleys: Nylon pulleys siwo ŋu wotre bearingwo le nana be wowɔa dɔ nyuie, le ɖoɖoezizi me.

• Nusiwo wotsɔ blaa xɔae: Wohiã na futukpɔ si wotsɔa lãfu wɔe zi eve, si ƒe kpekpeme lolo ŋutɔ be wòate ŋu anɔ te ɖe gbesiagbe ƒe vuvu kple vuvu nu.

Biomechanics kple Asitɔtrɔ le Nu Ŋu

Ðe mɔ̃a sɔ na nyɔnu si ƒe didime nye afɔ 5 kple ŋutsu si didi afɔ 6a?

• Di mɔ̃ siwo ŋu gas-kpekpeɖeŋunana zikpuiwo ƒe asitɔtrɔ le eye wode dzesi wo nyuie be woatrɔ asi le wo ŋu. Ele be mɔ̃a ƒe axa si trɔna la nasɔ kple ezãla ƒe ƒunukpeƒe bɔbɔe.

Ga home kple Asixɔxɔ

Togbɔ be zi geɖe la, mɔ̃ siwo wotia la xɔa ga geɖe do ŋgɔ wu kpekpeme siwo wozãna femaxee le kpekpeme gbogbo siwo le eme ta hã la, woƒe agbenɔƒe didi kple hameviwo ƒe nu lédziname naa ROI gã aɖe. Woawoe nye 'dɔwɔsɔwo' le kamedefefewɔƒea.

Dɔwɔnu Tiatia Siwo Wokafu

Ne èle nuto yeye aɖe dzram ɖo la, esiawoe nye nu vevi siwo ŋu womate ŋu awɔ ɖoɖo ɖo o:

Na Dziƒo Ŋutilã la

• Chest Press & Shoulder Press: Mɔnu siwo le dedie wu ɖe bench pressing teƒe, si wɔnɛ be ezãlawo te ŋu kɔa nu kpekpewo vɔvɔ̃manɔmee.

• Lat Pulldown: Ele vevie na megbe ƒe kekeme; si ŋu woate ŋu aɖo bɔbɔe wu heheɖemegbewo na amehawo katã.

Na Ŋutilã si le Ete

• Leg Extension & Leg Curl: Manya wɔ kloe be woagbugbɔ ʋuʋu siawo awɔ nyuie ne wotsɔ kpekpeme siwo le ablɔɖe me o. Wole vevie ŋutɔ na klo ƒe lãmesẽ kple afɔ ƒe tsitsi le atsyɔ̃ɖoɖo me.

Na Dɔwɔwɔ ƒe Teƒewo

• Dɔwɔwɔ ƒe Hehenala (Cable Crossover): 'Switzerland Asrafowo ƒe Hɛ' si le kamedefefewɔƒea. Ezãa stack siwo wotia gake eɖea mɔ na hehexɔxɔ le ablɔɖe me.

Èhiã kafukafu tɔxɛwoa? Kpɔ míaƒe... Selectorized Product List be nàdi mɔ̃ siwo wowɔ ɖe wò dɔwɔƒea ƒe lolome kple gazazã nu.

Nyanuwuwuw

Dɔwɔnu Siwo Wotiae nye kamedefefewɔƒe si kpɔ dzidzedze ƒe megbeƒu. Eɖea mɔxenu si xea mɔ na gege ɖe eme na gɔmedzelawo dzi kpɔtɔna, enaa dedienɔnɔ nɔa ame ɖeka ƒe hehexɔxɔ me, eye wònaa ŋutilãtutulawo ɖea wo ɖokui ɖe aga pɛpɛpɛ.

Ne ètia mɔ̃ siwo ƒe biomechanics deŋgɔ kple xɔtuɖaŋu si nɔa anyi didina la, menye ɖeko nèle teƒe yɔm o—èle ga dem wò hameviwo ƒe emetsonuwo kple dedienɔnɔ me.

Èle klalo be yeawɔ yeƒe kamedefefewɔƒea ƒe anyigba wòanyo ɖe edzia? Te ɖe mía ŋu egbea hena aɖaŋuɖoɖo alo kpɔ míaƒe ŋusẽdoamemɔ̃ siwo nye dɔnyala ƒe hatsotso bliboa ɖa.

Nya Siwo Wobiaa Ame Enuenu (FAQ) .

Q: Ðe mɔ̃ siwo wotia la nyo na lãmeka tutuɖoa?

A: Ɛ̃. Lãmetsiwo ƒe tsitsi (hypertrophy) bia be mɔ̃ɖaŋunuwo nate ɖe wo nɔewo ŋu eye woƒe lãmenugbagbeviwo ƒe dɔwɔwɔ ƒe nuteɖeamedzi. Mɔ̃ siwo wotia na be nàte ŋu atutu lãmekawo dedie be woado kpo nu eye nàwɔ aɖaŋuwo abe 'drop sets' ene bɔbɔe, siwo nyo ŋutɔ na tsitsi.

Q: Zi nenie wòhiã be woaɖɔli ka siwo wotsɔ tiatia wɔe?

A: Le asitsaƒe la, ele be woalé ŋku ɖe kaawo ŋu kwasiɖa sia kwasiɖa be wovuvu hã. Zi geɖe la, ele be woaɖɔli wo ƒe 1-2 ɖesiaɖe le alesi wozãa woe nu be woakpɔ egbɔ be wole dedie.

Q: Vovototo kae le hehenala si wɔa dɔ kple mɔ̃ si wotia dome?

A: Hehenala si wɔa dɔ zãa ka kple kpekpeme ƒe ƒuƒoƒo (abe mɔ̃ si wotia ene) gake eɖea mɔ ɖe mɔ siwo ŋu seɖoƒe meli na o, siwo nye 3D ʋuʋu ŋu. Mɔ̃ si wozãna ɖaa si me wotiaa nu le (abe akɔtamɔ̃ ene) ƒe ʋuʋu ƒe mɔ si woɖo ɖi la le esi.

Q: Ðe mate ŋu azã mɔ̃ siwo wotia hena nuwo gbugbɔgaɖɔɖoa?

A: Kakaɖedzitɔe. Esi wònye be wonaa ʋuʋu si dzi wokpɔna kple tsitretsitsi si trɔna ta la, zi geɖe la, kamededeŋutinunyalawo zãa wo tsɔ gbugbɔa ŋusẽ ɖoa teƒe siwo woxɔ abi dedie evɔ wometea nuteɖeamedzi na ƒunukpeƒewo kple agba siwo meli ke o.