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

Zɔ yi kamedefefewɔƒe ɖesiaɖe si kpɔa dzidzedze le asitsatsa me, eye àkpɔ wo: mɔ̃ siwo le blɔ ƒe fli siwo me kpekpemedzidzenuwo, kawo, kple gaviwo le. Esiawoe nye egbegbe kamedefefewɔƒewo ƒe megbeƒu.

Togbɔ be kpekpeme femaxeewo le woƒe nɔƒe hã la, Selectorized Equipment nye kalẽtɔ si womedzi ha o le hameviwo léle ɖe te kple dedienɔnɔ me. Le ame yeyewo gome la, womedoa vɔvɔ̃ na ame boo o wu afisi woate ŋu abɔbɔ nɔ anyi. Le ŋutilãtutula gome la, wonaa lãmekawo ƒe vovototodedeameme si ɖeke mesɔ kplii o.

Gake abe kamedefefewɔƒe tɔ alo aƒeme kamedefefewɔƒe dzikpɔla ene la, aleke nàwɔ ade vovototo mɔ̃ si ƒe nyonyome deŋgɔ kple esi agblẽ le ɣleti ade megbe dome?

Le mɔfiame sia me la, míema mɔ̃ɖaŋunuwo, viɖewo, kple nuƒle ƒe dzidzenuwo na Dɔwɔnu Nyuitɔ Siwo Wotia , si kpena ɖe ŋuwò nèdea ga wò dɔwɔƒea si ŋu nènya nu tsoe.

1. Nukae Nye Dɔwɔnu Siwo Wotia?

Selectorized Equipment (si woyɔna zi geɖe be 'pin-loaded' machines) fia ŋusẽdodo ƒe hehenamɔ̃ siwo me zãla tiaa tsitretsitsi to pin dede kpekpeme ƒe ƒuƒoƒo me.

Ale Si Wòwɔa Dɔe

To vovo na mɔ̃ siwo me wotsɔa agbalẽviwo ɖona afisi wòle be nàtsɔ gayibɔ gbadzɛ kpekpewo ayi mɔ̃a gbɔ ŋutɔŋutɔ la, mɔ̃ siwo wotia la zãa ka, ʋuƒo, kple ʋuƒo ƒe ɖoɖo aɖe tsɔ kɔa kpekpeme siwo woɖo ɖe wo nɔewo dzi do ŋgɔ.

• The Stack: Kpekpeme ƒe agba siwo le dzogoe ene me siwo woƒo ƒu ɖe wo nɔewo dzi le tsitrenu.

• The Pin: Magnetic alo locking pin si tiaa kpekpeme ƒe agba.

• Ʋuʋu: Mɔ̃a fiaa mɔ ezãla to ʋuʋu ƒe mɔ aɖe si woɖo ɖi dzi.

Kpekpeme Tiatia vs. Kpekpeme Femaxee

• Kpekpeme Femaxee: Bia tso ezãla si be wòana agbaa nali ke (aɖaŋu deŋgɔ ƒe nudidi).

• Tiatia: Mɔ̃a naa li ke (aɖaŋu si mehiã boo o), si wɔnɛ be ezãla te ŋu léa fɔ ɖe kpekpeme la tutu alo hehe ŋu bliboe.

2. Viɖe Siwo Le Mɔ̃ Siwo Wotia Ŋu le Mɔnukpɔkpɔwo Me

Nukatae wòle be nàtsɔ mɔ̃ siawo akpe wò anyigba ƒe nɔnɔmetata ɖo? Ŋuɖoɖoa le dedienɔnɔ, dɔwɔwɔ nyuie, kple biomechanics me.

A. Dedienɔnɔ Kple Mɔnukpɔkpɔ Siwo Dzi Ðe Edzi

Le kamedefefewɔla mamã dedie gome la, dedienɔnɔe nye nu vevitɔ kekeake. Le Ŋusẽ Hehenamɔ̃wo gome la , afɔku aɖeke mele eme be nàda barbell ɖe wò akɔta o.

• No Spotter Needed: Zãlawo ate ŋu aƒoe ɖe enu be woado kpo nu dedie. Ne womete ŋu kɔ kpekpeme la o la, ɖeko ƒuƒoƒoa gaɖiɖina ɖe anyi.

• Nuveviwɔame ƒe Afɔku dzi Ðeɖe Akpɔtɔ: Ʋuʋu ƒe mɔ si woɖo ɖi la xea mɔ na 'ametafatafa' alo nɔnɔme gbegblẽ zazã, si nye nusi bɔ si hea abixɔxɔ vɛ kple kpekpeme siwo le ablɔɖe me.

B. Lãmetsiwo Ðeɖe Ðe Vovo (Hypertrophy) .

Ŋutilãtutulawo lɔ̃a dɔwɔnu siwo wotia elabena wonaa teteɖeanyi si nɔa anyi ɖaa. Cam pulley si ŋu wotrɔ asi le nyuie kpɔa egbɔ be tsitretsiɖeŋua sɔ kple lãmekaa ƒe dzɔdzɔmeŋusẽ ƒe ʋuʋudedi.

Eŋutinunyala ƒe Nyatakaka: Le Amerikatɔwo ƒe Kamedefefewo Ŋuti Atikewɔwɔ Kɔledzi (ACSM) ƒe nya nu la , tsitretsiɖeŋu ƒe hehenamɔ̃wo wɔa dɔ nyuie ŋutɔ le lãmekawo ƒe hatsotso aɖewo koŋ ɖeɖe ɖe aga me, si wɔe be wosɔ nyuie na ŋutilã gbugbɔgaɖɔɖo kple atsyɔ̃ɖoɖo ƒe ŋutilãtutuɖo.

C. Duƒuƒu Kple Nutome Gã Hehenasuku

Le kamedefefewɔƒe si vovo menɔa ame ŋu o me la, sisie nye nusianu. Mɔ̃ siwo wotia la ɖea mɔ na ezãlawo be woatrɔ woƒe kpekpeme le sɛkɛnd 2 me (ɖeko woaʋuʋu pin la). Esia na wosɔ nyuie na 'drop sets' alo nutome hehenaƒe siwo zɔna kabakaba, si nana ʋuwo nɔa ʋuʋum le gaƒoƒo siwo me amewo sɔa gbɔ ɖo me.

3. Nu Vevi Siwo Ŋu Nàbu Ne èle Nu ƒlem

Menye mɔ̃wo katãe wowɔ sɔsɔe o. Ne èle míaƒe... Selectorized Equipment Collection , di nɔnɔmefianu siawo.

1. Anɔ anyi eteƒe nadidi eye Tutu ƒe Nyonyome

Asitsaƒewo ƒe nɔnɔmewo me sẽna ŋutɔ. Di:

• Frame: Ga si ƒe didime nye gauge 11 alo esi le kpekpem wue nye dɔwɔƒea ƒe dzidzenu si dzi woato ali ke.

• Kawo: Ka siwo sɔ na yameʋu siwo ƒe tensile strength lolo (zi geɖe la, 2,000+ lbs).

• Pulleys: Nylon pulleys siwo ŋu wotre bearings le la naa glidzaglidza si le bɔbɔe wu, si me ɖoɖoezizi le wu ne wotsɔe sɔ kple plastic siwo ƒe asi bɔbɔ.

2. Biomechanics kple Ergonomics

Ðe mɔ̃a se le eɖokui me be 'dzɔdzɔme' yea?

• Converging/Diverging Axis: Ele be akɔtamɔ̃ deŋgɔwo kple tɔdziʋukulawo naʋuʋu le akasa nu vie (converging), asrɔ̃ alesi ŋutilãa ʋãna le dzɔdzɔme nu, ke menye fli dzɔdzɔe o.

• Asitɔtrɔ: Ele be woate ŋu atrɔ asi le zikpui ƒe kɔkɔme kple megbekpawo ŋu bɔbɔe be woasɔ na 5'0' zãla kple 6'5' zãla nyuie sɔsɔe.

3. Atsyɔ̃ɖoɖo kple Afɔtoƒe

Teƒe nye ga. Wotrɔ asi le egbegbe xɔ siwo me wotiaa nu le ŋu be woƒe nɔnɔme mede ame dzi o be woana kamedefefewɔƒea nadze abe ɖe wòʋu eye wòkeke ene. Menye ɖeko nutsyɔnu (nutsyɔnu) siwo wotsɔ blaa kpekpemeawo dzi la dzena nyuie wu ko o, ke woxea mɔ na asibidɛwo be woagaƒo wo o—si nye dedienɔnɔ ƒe akpa vevi aɖe.

4. Dɔwɔnu Tiatia Siwo Wokafu Na Wò Kamedefefewɔƒe

Ne èle egɔme dzem tso gɔmedzedzea me la, Ŋusẽ Hehenamɔ̃ vevi siwo dɔwɔƒe ɖesiaɖe hiã lae nye esi.

'Etɔ̃ Gãwo' na Dzigbe Ŋutilã

1. Chest Press: Atike si le dedie wu ɖe bench press teƒe. Di abɔ siwo le wo ɖokui si be nàxe mɔ ɖe lãmekawo ƒe masɔmasɔ nu.

2. Lat Pulldown: Ele vevie na megbe ƒe kekeme.

3. Abɔta Tete: Enaa ŋusẽ si le ta dzi si me aklã ƒe tete ƒe nya siwo wokpɔna zi geɖe le dumbbells ŋu manɔmee.

Afɔ Ŋkeke ƒe Nu Veviwo

1. Leg Extension / Leg Curl: Esiawo koe nye mɔ̃ siwo ɖea afɔ ene kple afɔkpodziwo ɖe vovo nyuie.

2. Afɔdzideƒe: Nu vevi aɖe si wotsɔ ʋua kpekpeme kpekpewo dedie.

Nu Vevitɔ

1. Ƒodo ƒe Ʋuʋu: Enaa tsitretsitsi si anyigba ƒe ʋuʋu mate ŋu ana o.

2. Rotary Torso: Ele vevie ŋutɔ na kamedefefe siwo trɔna (golf, tenis).

Dzro kpɔɖeŋu siawo kple bubuwo me le míaƒe nyatakaka bliboa me Adzɔnuwo ƒe Ŋkɔgbalẽ si Wotia.

Nyanuwuwuw

Gadede deŋgɔwo me Selectorized Equipment nye gadede wò hameviwo ƒe dzidzedzekpɔkpɔ kple dedienɔnɔ me. Mɔ̃ siawo xea mɔ na vovototo si le gɔmedzelawo kple dɔnyala bibiwo dome, eye wonaa kamedede ƒe nuteƒekpɔkpɔ si le dedie, si wɔa dɔ nyuie, eye wòwɔa dɔ nyuie.

Èɖale dɔwɔƒe aɖe si li xoxo ɖɔm ɖo alo nèle yeye tum o, tsɔ mɔ̃ siwo ŋu biomechanics nyuitɔ kekeake kple xɔtutu si nɔa anyi didina le ɖo nɔƒe gbãtɔ.

Èle klalo be yeadzra yeƒe kamedefefewɔƒea ɖoa? Tsa le míaƒe... Selectorized Equipment Page be nàkpɔ specs, abia quote, eye nàkpɔ alesi míate ŋu ado wò kamedede teƒe ɖe dzi.