Dɔwɔnu Siwo Wotia Gɔmesese: Alesi Wowɔa Dɔe Kple Nusita Wòhiãe

Ne èzɔ yi kamedeƒe si wodzrana le asitsaƒe kpɔ la, ke èkpɔ wo: mɔ̃ siwo le blɔ siwo ƒe kpekpeme le dzogoe ene me, kawo, kple ʋuʋudediwo le fli me. Woyɔa esiawo be Selectorized Equipment , eye woawoe nye egbegbe kamedede dɔwɔƒewo ƒe megbeƒu.

Togbɔ be zi geɖe la, woƒoa nu tso kpekpeme siwo wotsɔna ƒoa kpekpeme faa (dumbbells kple barbells) ŋu le ŋutilãtutudɔ sesẽwo me hã la, mɔ̃ siwo wotia lae nye kalẽtɔ siwo womedzi o le lãmekawo ƒe tsitsi dedie, si wɔa dɔ nyuie, eye woɖo taɖodzinu na me.

Gake nuka tututue nana mɔ̃ aɖe 'tiatia,' eye nukatae wòle be nàde wo wò dɔwɔƒe alo aƒeme kamedefefewɔƒea me?

Le mɔfiame sia me la, míemã mɔ̃ɖaŋununya, viɖe siwo le eme, kple Ŋusẽ Hehenamɔ̃ ƒomevi vevi siwo ɖea kamedede ƒe nuteƒekpɔkpɔ deŋgɔ me.

1. Alesi Dɔwɔnu Siwo Wotia Dɔe

Nya 'selectorized' fia mɔnu si wozãna tsɔ tiaa kpekpeme. To vovo na mɔ̃ siwo me wotsɔa agbawo ɖona afisi wòle be nàtsɔ gayibɔ gbadzɛ kpekpewo ŋutɔŋutɔ ahatsɔ wo ade ʋuƒo dzi la, mɔ̃ siwo me wotiaa nu le zãa kpekpeme gbogbo aɖewo siwo wotu ɖe wo me.

Mɔ̃a ƒe Dɔwɔnu

1. Kpekpeme ƒe Ƒuƒoƒo: Ga gbadzɛwo ƒe ƒuƒoƒo si le tsitrenu (zi geɖe la, wo dometɔ ɖesiaɖe ƒe kpekpeme nyea 10-20 lbs) zɔna yia dzi kple anyime le mɔfiatiwo dzi.

2. Pin la: Zãla 'tia' tsitretsiɖeŋua to magnet pin dede kpekpeme ƒe agbalẽvi si wòdi me.

3. Hehewo Kple Camwo: Ne ètu asiléƒea alo hee la, ka aɖe toa hehenamɔ̃wo ƒe ɖoɖo aɖe me be wòakɔ kpekpeme si nètia la ɖe dzi.

Aʋawɔnu Adzame: Cam

Tiatiawɔnuwo ƒe nyonyome deŋgɔwo ƒe akpa aɖewo nye 'Cam'—si nye tasiaɖamfɔ si le abe ayiku ene si ka la xatsa ɖe eŋu.

• Nusi wòwɔna: Etrɔa leverage le ʋuʋu bliboa me.

• Nusita wòle vevie: Ewɔ ɖeka kple mɔ̃a ƒe tsitretsitsi ɖe wò lãmekawo ƒe dzɔdzɔmeŋusẽ ƒe ʋuʋudedi ŋu. Le kpɔɖeŋu me, le bicep curl me la, mɔ̃a senɛ le eɖokui me be yele bɔbɔe le ete (afisi nègbɔdzɔ le) eye wòlolona le titina (afisi nèsẽ ŋu le). Esia nana be lãmekawo ƒe dɔwɔwɔ sɔ gbɔ wu.

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

Nukatae kamedefefewɔƒe deŋgɔwo kple ɖɔɖɔɖodɔwɔƒewo ɖoa ŋu ɖe Dɔwɔnu Siwo Wotia Ŋu vevie ? Ŋuɖoɖoa le dedienɔnɔ kple biomechanics me.

A. Dedienɔnɔ Kple Liƒo si Ðeke Megbe O

Dedienɔnɔe nye nu vevitɔ kekeake na kamedefefewɔƒewo tɔ.

• Spotter Mehiã O: Ezãlawo ate ŋu akɔ kpekpeme kpekpewo vɔvɔ̃ be yewoatsɔ barbell aƒu gbe ɖe yewo ɖokui dzi o. Ne lãmekawo do kpo nu la, ɖeko ƒuƒoƒoa gaɖiɖina ɖe teƒe si wòle.

• Mɔ si dzi Woɖu: Mɔ̃a fiaa mɔ zãla ƒe ʋuʋu, si xea mɔ na 'ametafatafa' kple nɔnɔme gbegblẽ si hea abixɔxɔ vɛ zi geɖe kple kpekpeme siwo le ablɔɖe me.

B. Mɔnukpɔkpɔ na Dzidzenuwo Katã

• Gɔmedzelawo: Nusɔsrɔ̃ ƒe ɣeyiɣia le sue. Zi geɖe la, nufiamegbalẽviwo ɖea alesi tututu woanɔ anyi ahaʋuʋui fiana.

• Ame tsitsiwo: Ale si wòli ke la ɖea afɔku si le anyidzedze alo ƒunukpeƒewo ƒe tete me dzi kpɔtɔna.

• Viɖewo: Ŋutilãtutulawo zãa wo tsɔ ɖea lãmeka aɖewo ɖe vovo ne wotsɔ kpekpeme siwo le ablɔɖe me ɖeɖi te woƒe lãmeka siwo naa woƒe lãme nɔa te ŋu vɔ.

C. Ɣeyiɣi ƒe Dɔwɔwɔ Nyuie

Le kamedefefewɔƒe si vovo mele o la, duƒuƒu le vevie. Kpekpeme tɔtrɔ le mɔ̃ si wotia dzi xɔa sɛkɛnd 2 (ʋuʋu pin), ne wotsɔe sɔ kple sɛkɛnd 30+ be woatsɔ agba/ɖe agba le agbawo dzi. Esia na wosɔ nyuie na nutome hehexɔxɔ kple dometsotso siwo me ŋusẽ le ŋutɔ.

Industry Insight: Le Amerikatɔwo ƒe Kamedede Ŋuti Aɖaŋuɖoha (ACE) ƒe nya nu la , hehenana si wotu ɖe mɔ̃ dzi wɔa dɔ nyuie ŋutɔ na ame yeyewo elabena ekpena ɖe ame ŋu be woatu ŋusẽ ƒe gɔmeɖoanyi ɖo esime wòɖea nuwɔwɔ aduadu ƒe nudidiwo dzi kpɔtɔna.

3. Dɔwɔnu Siwo Wotia Ƒe Ƒomevi Siwo Bɔ

Ne èle kamedefefewɔƒe aɖe dzram ɖo la, ehiã be nàtsaka mɔ̃ siwo atsyɔ ŋutilã bliboa dzi. Nu vevi siwo wokpɔna le míaƒe... Dɔwɔnuwo ƒe Agbalẽ si Wotia.

Ŋutilã si le etame

• Chest Press: Eɖoa taɖodzinu na akɔta kple akɔta etɔ̃. Mɔnu si le dedie wu si woate ŋu azã ɖe bench press teƒe.

• Lat Pulldown: Eɖoa taɖodzinu ɖe ​​megbe (latissimus dorsi). Ele vevie ŋutɔ na V-taper tutu.

• Abɔta Teƒe: Eɖoa taɖodzinu na deltoids. Enaa ŋusẽ si le ta dzi si me aklã ƒe nutete ƒe nya siwo do ƒome kple dumbbell-mɔ̃ siwo le tsitrenu zi geɖe manɔmee.

Ŋutilã si le ete

• Leg Press: Ŋusẽdɔwɔƒe aɖe na quads kple glutes. Enaa ezãlawo te ŋu tsɔa agba kpekpewo dedie.

• Afɔ Kekeɖenu: Kamedede ɖeka kolia si ɖea afɔ eneawo ɖe vovo keŋkeŋ.

• Seated Leg Curl: Eɖoa taɖodzinu na akɔtaƒuwo, si le vevie ŋutɔ be klo nali ke.

Tometi

• Abdominal Crunch: Enaa tsitretsitsi si woda kpekpeme na abs, si nyo wu anyigba crunches si wozãna ɖaa na xɔtutu ƒe nu vevi ƒe titrime.

4. Nyatakaka aɖe si ku ɖe beléle na wo ŋu

Viɖe ɖeka si dzi woŋea aɖaba ƒua dzi zi geɖe le unit siwo wotia ŋue nye woƒe agbenɔƒe didi. To vovo na afɔdzideƒe siwo ƒe mɔ̃ sesẽwo kple elektrɔnikmɔ̃wo la, Selectorized Equipment nye mɔ̃.

Ne wotsɔ beléle vevi aɖe—abe mɔfiatiwo tutu kple kawo me toto ene—la, mɔ̃ siawo ate ŋu anɔ anyi ƒe bla nanewo. (Míeƒo nu tso esia ŋu tsitotsito le míaƒe mɔfiame si ku ɖe Selectorized Equipment Maintenance ŋu me ).

Nyanuwuwuw

Selectorized Equipment na mɔ̃ɖaŋununya kple ŋutilãŋutinunya ƒe tsakatsaka deblibo. Enaa mɔnu si le dedie, si wɔa dɔ nyuie, eye wòzãna bɔbɔe si dzi woato atu ŋusẽ ɖo, si wɔe be wònye akpa si wòle be woawɔ na kamedeƒe blibo ɖesiaɖe.

Èɖanye kamedefefewɔƒe tɔ si le didim be yeadzi hameviwo ƒe xexlẽme ɖe edzi alo kamedede ƒe alɔdzedɔwɔƒe si di be yeade kame si le dedie wu o, gadede mɔ̃ deŋgɔwo me nye nyametsotso si ɖea vi le emetsonuwo me.

Èle klalo be yeaku nu nyuitɔ kekeake me le klass? Kpɔ míaƒe premium nuƒoƒoƒu ƒe Asitsatsa Tiatia Mɔ̃wo be nàkpɔ nusi sɔ nyuie na wò hehexɔxɔ teƒe.