Nusita Mɔ̃ Siwo Wotsɔa Agbawo Dea Nu Le Vevie Na Ŋusẽdodo Hehena: Viɖewo Kple Kafukafunyawo

Ŋusẽdodo ƒe hehexɔxɔ meganye ŋutilãtutulawo ɖeɖeko tɔ o; enye kamedefefe ƒe ŋutete, agbenɔƒe didi, kple lãmenugbagbeviwo ƒe lãmesẽ ƒe dzogoedzikpe. Ke hã, dɔwɔnu siwo nèzãna tsɔ tua ŋusẽ ma ɖo la le vevie abe agbagba si nèdze ene.

Togbɔ be dumbbells kple barbells nye nu veviwo hã la, Plate Loaded Machines do abe hehenaƒe vevi ɖesiaɖe ƒe akpa vevi aɖe ene. Esi wotsɔ mɔ̃wo ƒe dedienɔnɔ kple kpekpeme siwo le ablɔɖe me ƒe seselelãme ƒuƒlu tsaka la, wonaa hehexɔxɔ ƒe dzideƒonamenu tɔxɛ aɖe.

Le mɔfiame sia me la, míamã nusita mɔ̃ siawo le vevie ŋutɔ na lãmekawo ƒe tsitsi, alesi woazã wo nyuie, kple alesi woana woanɔ dɔ wɔm nyuie ƒe geɖe.

Viɖe Vevi Siwo Le Dɔwɔnu Siwo Wotsɔa Agbawo Me

Nukatae asitsaƒewo ƒe kamedefefewɔƒewo kple aƒeme ɖoɖo nyuiwo le ŋgɔ yim ɖo ta atsyã siwo me wotsɔa agbawo ɖona gbɔ? Eva ɖoa biomechanics kple alesi woate ŋu azãe le mɔ vovovowo nu dzi.

1. Ŋusẽ Kple Lãmetsiwo ƒe Dzidodo Dzi Ðeɖe Akpɔtɔ

To vovo na mɔ̃ siwo wotsɔa tiatiawɔnuwo (pin-loaded) siwo ƒe seselelãme nɔa ʋuʋum zi geɖe la, dɔwɔnu siwo wotsɔa agba ƒoa agbae zãa leverage dzadzɛ. Esia wɔnɛ be tsitretsiɖeŋu ƒe ʋuʋudedi si sɔ ɖe wò lãmekawo ƒe dzɔdzɔmeŋusẽ ƒe nɔnɔme nu la nɔa bɔbɔe wu.

• Progressive Overload: Àte ŋu atsɔ micro-plates (lolome ƒe dzidziɖedzi suesuesue) ade mɔ̃ siawo me, si ana nàte ŋu ayi ŋgɔ pɛpɛpɛ le ŋusẽ kple dzidodo ƒe hehexɔxɔ me.

2. Kamedefefewo ƒe Dɔwɔwɔ Nyuitɔ (Iso-Lateral Technology) .

deŋgɔ geɖe Ŋusẽdodo ƒe hehenamɔ̃ siwo le hatsotso sia me la ƒe mɔ̃ɖaŋununya le iso-lateral . Esia fia be abɔ kple afɔ ɖesiaɖe ʋãna le eɖokui si.

• Nusitae wòle vevie: Ne wò ɖusibɔ sesẽ wu wò miame la, ke si wozãna ɖaa la ɖea mɔ na akpa si ɖua dzi la be wòaxɔ nɔƒea. Mɔ̃ siwo me wotsɔa iso-lateral plate loaded loaded zia akpa evea siaa dzi be woawɔ dɔ sɔsɔe, si ɖɔa masɔmasɔwo ɖo eye wònaa kamedefefewo ƒe sɔsɔme bliboa nyona ɖe edzi.

3. Hehenana ƒe Tiatia Siwo Woate Ŋu Azã Le Mɔ Vovovowo Me

Tso negative kpekpewo dzi va ɖo nusiwo wowó le concentric movements dzi la, mɔ̃ siawo ate ŋu akpɔ wo katã gbɔ. Wosẽ ale gbegbe na ŋusẽfɔtiwo gake wole dedie ale gbegbe be woate ŋu agbugbɔ wo aɖɔ ɖo.

Dzro Nusiwo Woawɔ Me: Ne èdi be yeakpɔ mɔ̃ siwo ŋu wotrɔ asi le na biomechanics nyuitɔ kekeake ƒe kpɔɖeŋuwo la, ke yi míaƒe bliboa me Dɔwɔnu Siwo Wotsɔ De Plɛti Me ƒe Agbalẽdzraɖoƒe.

![Nɔnɔmetata ƒe Aɖaŋuɖoɖo: Nɔnɔmetata si me mã si ɖe kamedefefewɔla aɖe zã Plate Loaded Row le axa ɖeka eye wòzã Leg Press le akpa kemɛ. ALT Tag: Kamedefefewɔla le megbe kple afɔ ƒe kamedede wɔm le XYS Fitness plate loaded machines dzi.]

Ale Si Nàzã Mɔ̃ Siwo Wotsɔa Agbalẽvi Siwo Wotsɔna Ðea Nu Gbagbewoe Nyuie

Dɔwɔnu nyuitɔwo kekeake gɔ̃ hã hiã aɖaŋu nyuitɔ hafi woate ŋu akpɔ emetsonuwo. Alesi nàwɔ adzi wò kamedede ɖe edzi esime nèle abixɔxɔ ƒe afɔkua dzi ɖem kpɔtɔe nye esi.

Mɔnu Kple Ðoɖowɔwɔ Nyuie

1. Trɔ Asi Le Zikpui la Ŋu Gbã: Hafi nàda agbaa la, nɔ anyi ɖe mɔ̃a me. Ele be mɔ̃a ƒe ʋuʋudedi nasɔ kple wò ŋutilã ƒe ƒunukpeƒe (le kpɔɖeŋu me, wò klo na afɔ keke, alo abɔta na agbalẽtamɔ̃).

2. Kpɔ Wò Ʋuʋu ƒe Afisi Nàte Ŋu Azɔ Le: Kpɔ egbɔ be woɖo dedienɔnɔ ƒe ʋutɔɖoƒewo be woaɖe mɔ na wò ƒunukpeƒetetedɔ bliboe evɔ màkeke wò ƒunukpeƒewo ɖe enu wòagbɔ eme o.

3. Dzra Eccentric Dzi: Mègana kpekpeme la naɖiɖi ko o. 'ɖiɖi' ƒe akpaa nye afisi lãmeka ƒe vuvu (kple tsitsi si kplɔe ɖo) ƒe akpa gãtɔ dzɔna le. Kpɔ kpekpeme dzi le mɔ si dzi nèle ɖiɖim la dzi.

Vodada Siwo Wòaƒo Asa na Zi geɖe

• Ego Loading: Plɛti geɖe tsɔtsɔ kpe ɖe eŋu xea mɔ na wò ʋuʋu ƒe didime. Enyo wu be nàzã full range kple kpekpeme sue wu partial reps kple kpekpeme kpekpe.

• Ʋuʋudedi Zazã: Ne ele be nàkɔ wò ŋutilã ɖe dzi hafi aʋuʋu asiléƒeawo la, ke kpekpemea lolo akpa. Na wò akɔta nali ke ɖe pad la ŋu.

Dzadzraɖo Kple Beléle Na Agbenɔƒe Didi

Viɖe gãtɔ kekeake siwo le ŋu dometɔ ɖekae dɔwɔnu siwo wotsɔa agba ƒoa nui nye be enɔa anyi didina. Gake beléle vi aɖe kpena ɖe ŋuwò ŋutɔ be nàlé asixɔxɔ si le wò gadede eme ŋu ta.

Dzroƒe ƒe Dzesidede Edziedzi

• Gbesiagbe: Tsɔ atike fafɛ si mexɔa dzo o tutu xɔmenuwo ɖe anyi be fifia si ate ŋu agbã vinyl le ɣeyiɣi aɖe megbe la ɖa.

• Kwasiɖa sia kwasiɖa: Kpɔ bolt kple nuts katã ɖa, vevietɔ le pivot points kple asiléƒewo ŋu. Kpee sesĩe ne ehiã.

• Ɣleti sia ɣleti: Lé ŋku ɖe rababa-bumpers (siwo wotɔna) ŋu. Ne wovuvu la, ɖɔli wo be ga nagadze ga dzi o.

Dɔwɔnuwo ƒe Agbenɔƒe Didi

Amisisi nye nu vevitɔ. Togbɔ be mɔfiatiwo mele mɔ̃ siawo ŋu abe kaƒomɔ̃wo ene o hã la, ehiã be woalé ŋku ɖe pivot bearings ŋu ɣeaɖewoɣi. Kpɔ wò adzɔnuwɔƒea ƒe mɔfiamegbalẽ be nàkpɔe ɖa be wotre bearingawo nu alo wohiã ami hã.

Èhiã gear si ŋu kakaɖedzi lea? Wotsɔa gakpo siwo ƒe kpekpeme lolo kple bearing siwo sɔ na dɔwɔƒewo tu míaƒe dɔwɔnuwo be woaɖe beléle na wo dzi akpɔtɔ. Kpɔ míaƒe nusiwo nɔa anyi didina ɖa Plate Loaded Series le afisia.

Nyanuwuwuw

Plate Loaded mɔ̃wo menye 'heavy-duty' kamedefefewɔnuwo ko o; wonye dɔwɔnu siwo wɔa dɔ pɛpɛpɛ siwo xea mɔ na vovototo si le dedienɔnɔ kple dɔwɔwɔ xoxo dome. To abɔ kple afɔ ƒe ʋuʋu le wo ɖokui si, dzɔdzɔme tsitretsitsi ƒe ʋuʋudedi, kple kpekpeme ƒe ŋutete gã nana me la, wole vevie na amesiame si tsɔ ɖe le ŋusẽdodo hehexɔxɔ me vevie.

Èɖale asitsaƒe aɖe ɖɔm ɖo alo le aƒeme kamedefefewɔƒe si nèdi be yeatu o, dɔwɔnu nyuitɔ tiatiae nye afɔɖeɖe gbãtɔ si ana nàkpɔ dzidzedze.

Èle klalo be yeatsɔ nu nyuitɔ kekeake adzra yeƒe kamedefefewɔƒea ɖoa? Yi míaƒe adzɔnuwo ƒe axa dzi alo te ɖe míaƒe ƒuƒoƒoa ŋu egbea hena eŋutinunyalawo ƒe aɖaŋuɖoɖo le mɔ̃ siwo sɔ tiatia na wò teƒea ŋu.

Nya Siwo Wobiana Enuenu (FAQ) .

Q: Ðe mate ŋu azã agbalẽvi siwo ƒe didime nye inch 1 siwo wozãna ɖaa le mɔ̃ siawo dzia? A: Wotrɔ asi le mɔ̃ siwo wotsɔa agbalẽvi siwo wodzrana ƒe akpa gãtɔ ŋu na Olympic-fefewɔnu siwo ƒe didime nye inch 2 . Lé ŋku ɖe kpekpeme ƒe kpẽawo ƒe nɔnɔme ŋu ɣesiaɣi hafi nàƒlee.

Q: Ðe dɔwɔnu siwo me wotsɔa agbalẽviwo ɖonae nyo wu mɔ̃ siwo wotsɔa tiatiawɔnuwo (pin) wɔea? A: 'Enyo wu' nɔ te ɖe taɖodzinua dzi. Zi geɖe la, mɔ̃ siwo me wotsɔa agba ɖo la naa seselelãme si le bɔbɔe wu eye woƒe kpekpeme lolo wu, si wɔnɛ be wonyo wu na ŋusẽ dzadzɛ kple woƒe kpekpeme si gbɔ eme. Mɔ̃ siwo wotia la trɔna kabakaba wu eye wonyo ŋutɔ na nutome hehexɔxɔ.

Q: Teƒe nenie mehiã na mɔ̃ si me wotsɔa agbawo ɖona? A: Ele be nàbu akɔnta le mɔ̃a ƒe afɔɖoƒe ŋu kpe ɖe teƒe si hiã be nàtsɔ agbawo kple agbawo le agbawo dzi dedie ŋu. Míeɖo aɖaŋu be nàgblẽ afɔ 2-3 ya teti ɖe teƒe si wòaƒo xlã kpekpeme ƒe dzoawo.

Q: Ðe wòhiã be woatsɔ bolt abla mɔ̃ siawo ɖe anyigbaa? A: Togbɔ be mɔ̃ geɖe siwo me wotsɔa agbalẽviwo ɖona la kpekpe eye woli ke ale gbegbe be woate ŋu anɔ te ɖe wo ɖokui si hã la, wo ƒoƒo ɖe anyi nyea tiatia si le dedie wu ɣesiaɣi na asitsaƒewo be woaxe mɔ ɖe woƒe ʋuʋu nu le wo zazã fũu akpa me.