Nusita Mɔ̃ Siwo Wotia Le Vevie Na Ŋusẽdodo Hehena: Viɖewo Kple Kafukafunyawo

Ŋusẽdodo ƒe hehexɔxɔ meganye ŋutilãtutulawo ɖeɖeko tɔ o. Egbea la, wonyae be enye nu vevi aɖe le lãmesẽ, agbenɔƒe didi, kple lãmenugbagbeviwo ƒe dɔwɔwɔ me. Gake le ame geɖe gome la, akpa si me kpekpeme le faa—kple eƒe dumbbell kpekpewo kple barbell ƒe ʋuʋu sesẽwo—ate ŋu ado vɔvɔ̃ na ame alo afɔku anɔ eme.

Ŋlɔ Dɔwɔnu Siwo Wotia.

Mɔ̃ siawo siwo me wotsɔa pin ƒoa nui lae nye kamedeƒe si wotu nyuie ƒe dzogoedzikpe. Woxea vovototo si le dedienɔnɔ kple ŋusẽdodo dome, si wɔnɛ be amesiame tso dɔnɔ siwo wogbugbɔ ɖoa ​​te dzi va ɖo kamedefefewɔla bibiwo dzi te ŋu ƒoa woƒe seɖoƒewo.

Le nyati sia me la, míege ɖe nusita mɔ̃ siawo le vevie na lãmekawo ƒe tsitsi, alesi nàzã wo hena ŋusẽ gãtɔ kekeake, kple alesi nàlé be na wo be nàkpɔ egbɔ be wò gadede asi nanɔ anyi ƒe bla nanewo la me goglo.

1. Viɖe Veviwo: Nukatae Nàtia Tiatia?

Togbɔ be kpekpeme siwo le ablɔɖe me nɔa te ɖe nuheŋusẽ kple liƒo dzi hã la, Ŋusẽ Hehenamɔ̃wo naa ŋutilã me viɖe tɔxɛ siwo naa ŋgɔyiyi kabakaba.

A. Teteɖeanyi Kple Lãmetsiwo ƒe Dzidodo Atraɖii

Viɖe gãtɔ siwo le ŋu dometɔ ɖekae Selectorized Equipment nye cam kple pulley zazã.

• Dzɔdzɔmeŋutinunya: Cam (si nye tasiaɖamfɔ si le abe ayiku ene) trɔa leverage le ʋuʋua katã me. Esia sɔ kple mɔ̃a ƒe tsitretsitsi ƒe ʋuʋudedi kple wò lãmeka ƒe dzɔdzɔmeŋusẽ ƒe ʋuʋudedi.

• Emetsonu: Wò lãmeka nɔa teteɖeanyi me ɣesiaɣi tso rep la ƒe gɔmedzedze vaseɖe eƒe nuwuwu, to vovo na dumbbell curl si me teteɖeanyi ɖiɖina le ʋuʋua tame. Esia wɔa dɔ ŋutɔ na hypertrophy (lãmekawo ƒe tsitsi).

B. Dedienɔnɔ Kple Ame Ðeka ƒe Hehenasuku

'Hehenana vaseɖe kpododonu' hiã na tsitsi, gake afɔku le eme kple kpekpeme kpekpe siwo le ablɔɖe me nenye be ŋkuléla mele asiwò o.

• Dedienɔnɔ si Wotia: Ne màte ŋu awu rep mamlɛtɔ nu le Chest Press mɔ̃ dzi o la, ɖeko nèɖiɖia stack la ɖe anyi. Afɔku aɖeke mele eme be kpekpeme la nagbã wò o. Kakaɖedzi sia wɔnɛ be ezãlawo te ŋu kɔa nu kpekpe wu eye wòsesẽna ɖe edzi.

C. Nutome Gã Takpekpe ƒe Hehenasuku Kabakaba

Le kamedefefewɔƒewo tɔ gome la, dɔwɔwɔ le kamedefefewɔƒewoe nye nu vevitɔ. Mɔ̃ siwo wotia na be ezãlawo te ŋu trɔa tsitretsitsi le sɛkɛnd ʋɛ aɖewo me to pin aɖe ʋuʋu me. Esia na 'drop sets' kple nutome hehexɔxɔ nɔa bɔbɔe, si wɔnɛ be hameviwo nɔa ʋuʋum eye wòxea mɔ na aŋetuwo le kamedefefewɔƒea ƒe anyigba.

Eŋutinunyalawo ƒe Nugɔmesese: Le Harvard Health Publishing ƒe nya nu la , ŋusẽdodo hehexɔxɔ kple mɔ̃wo nye mɔ nyui aɖe si dzi woato awɔ avu kple lãmeka siwo bu le tsitsi ta (sarcopenia) elabena enaa nɔnɔme si dzi wokpɔna si ɖea nuteɖeamedzi si le ƒunukpeƒewo dzi kpɔtɔna.

2. Ale Si Nàzã Dɔwɔnu Siwo Wotia Nyuie

Wotia Ƒle Dɔwɔnu Nyuitɔ Siwo nye afɔɖeɖe gbãtɔ. Ezazã nyuie nye afɔɖeɖe evelia. Nɔnɔme madeamedzi ate ŋu ana ame naxɔ abi kokoko, le mɔ̃ dzi gɔ̃ hã.

'Pivot Point' ƒe Se la

Mɔ̃ akpa gãtɔ (abe Leg Extensions alo Bicep Curls ene) ƒe tɔtrɔ ƒe axa aɖe koŋ le wo si, eye zi geɖe la, wotsɔa dometsotso dzĩ alo nusi wotsɔna ƒoa nu ɖe ​​wo ŋu dea dzesi wo.

• Aɖaŋuɖoɖoa: Na wò ƒunukpeƒe (klo alo abɔta) nasɔ kple teƒe sia si nàtrɔ ɖo tẽ. Ne wò ƒunukpeƒea mewɔ ɖeka o la, mɔ̃a awɔ avu kple wò dzɔdzɔme biomechanics, si ana ŋusẽ si woatsɔ atso ƒunukpeƒea nadze.

Dzudzɔ Nu Gbegblẽwo Dzi

Vodada si bɔ enye be woaɖe asi le kpekpeme la ŋu wòaƒo 'slam' ɖe anyi.

• Nusi Woaɖɔ Ðo: Wowó yi dzi (sɛkɛnd 1), tɔ vie (sɛkɛnd 1), eye nàɖiɖi blewu (sɛkɛnd 3). Akpa si ɖiɖina (eccentric) ye nye afisi lãmekawo ƒe gbegblẽ kple tsitsi emegbe dzɔna le wu.

Trɔ asi le eŋu le Afisi Nàte Ŋu Aʋuʋu Le Ŋu

Kpɔ egbɔ be wotrɔ asi le zikpui la ŋu ale be nàte ŋu akeke bliboe. Ne zikpui la bɔbɔ akpa le Shoulder Press dzi la, àte ŋu adze ʋuʋua gɔme le nɔnɔme si me afɔku mele o me, si ana rotator cuff la nate ɖe edzi.

3. Dzadzraɖo: Wò Gadede Asi Takpɔkpɔ

Eƒe nyonyome deŋgɔ Wotu Dɔwɔnu Siwo Wotia be wòanɔ anyi eteƒe nadidi, gake ebia beléle nɛ. Mɔ̃ si wodzra ɖo nyuie se le eɖokui me be 'yeye' le ƒe atɔ̃ megbe gɔ̃ hã.

Gbesiagbe/Kwasiɖa sia Kwasiɖa ƒe Dzesidede

1. Nusiwo wotsɔ blaa nu: Tutu aŋekotokuwo ɖe anyi le wo zazã vɔ megbe be nàɖe fifia ɖa, si ate ŋu agbã vinyl le ɣeyiɣi aɖe megbe.

2. Kawo: Lé ŋku ɖe kaawo ŋu be dzesi aɖeke mele wo ŋu be wole vuvu alo le ʋuʋum o hã. Ne èkpɔ ga kawo la, ɖɔli ka la enumake.

Ɣleti sia Ɣleti ƒe Amisisi

Mɔ̃ ƒe 'smoothness' nɔ te ɖe mɔfianuawo dzi (ga-ti siwo kpekpemeawo ƒuna yia dzi kple anyime).

• Nusi nàzã: Zã ami si me silicone 100% le.

• Nusiwo MELE be woazã o: Mègazã ami alo ami gbeɖe o (abe WD-40 ene). Esiawo hea ke kple ɖi, si wɔnɛ be 'gummy' paste si naa ʋuʋudedi eye wògblẽa bushings la dome.

Hardware ƒe Sesẽwɔwɔ

Ʋuʋu ate ŋu ana gaviawo naɖe asi le wo ŋu le ɣeyiɣi aɖe megbe. Zi ɖeka le ɣletia me la, wɔ azɔlizɔzɔ to eme kple safui si woɖo be nàkpɔ egbɔ be xɔtunua ƒe gaviwo kple ʋuƒoa ƒe nulénuwo le sesẽm.

Nyanuwuwuw

Selectorized Equipment na dedienɔnɔ, biomechanical precision, kple ezãla ƒe ɖokuisinɔnɔ ƒe tsakatsaka tɔxɛ aɖe si kpekpeme siwo le ablɔɖe me mate ŋu asɔ kple wo nɔewo ko o. Le kamedefefewɔƒewo tɔ gome la, woawoe nye dɔsɔ siwo nana hameviwo nɔa dedie eye woƒe dzi dzea eme. Le ezãlawo gome la, woawoe nye dɔwɔnu si woatsɔ atutu to gbadzaƒewo dedie.

Ne ètia mɔ̃ siwo sɔ eye nèlé be na wo nyuie la, èwɔa hehexɔxɔ ƒe nɔnɔme si hea dzidzedzekpɔkpɔ vɛ.

Èle mɔ̃ siwo tsɔa nusiwo nɔa anyi didina kple biomechanics tsakana dim? Dzro míaƒe asitsatsa-grade ƒe hatsotso bliboa me Ŋusẽ Mɔ̃ Siwo Wotia . Tso nu kpekpewo ƒe ƒuƒoƒo dzi va ɖo ergonomic designs dzi la, dɔwɔnu siwo ana wò dɔwɔƒea nakɔ ɖe dzi la le mía si.

Nya Siwo Wobiana Enuenu (FAQ) .

Q: Ðe mɔ̃ siwo wotia la ate ŋu atu lãmeka geɖe ɖo abe kpekpeme siwo woate ŋu azã faa enea?

A: Ɛ̃. Lãmetsiwo menya nenye be dumbbell alo mɔ̃ ƒe asiléƒee nèlé ɖe asi o; ɖeko wòdea dzesi masɔmasɔ. Zi geɖe la, mɔ̃wo nyona wu na lãmeka tɔxɛwo ɖeɖe ɖe vovo hena tsitsi (hypertrophy), evɔ kpekpeme siwo le ablɔɖe me ya nyo wu na ŋusẽ si naa lãmeka siwo li ke le bliboa me.

Q: Zi nenie wòle be maɖɔli kaawo?

A: Le kamedefefewɔƒe si wodzraa kamedede le la, ele be woaɖɔli kaawo ƒe sia ƒe alo le dzesi gbãtɔ si dze be wovuvu la me. Le aƒeme kamedefefewɔƒe la, woate ŋu anɔ anyi ƒe 5+.

Q: Vovototo kae le 'Selectorized' kple 'Plate-Loaded' dome?

A: Selectorized zãa kpekpeme ƒe ƒuƒoƒo si wotu ɖe eme kple pin. Plate-Loaded bia be nàtsɔ asi ahe kpekpeme ƒe agbalẽviwo ɖe mɔ̃a dzi. Selectorized wɔa dɔ kabakaba wu eye wòsɔna wu; Plate-Loaded ɖea mɔ na agba siwo katã kpekpe wu siwo kamedefefewɔla bibiwo lɔ̃na zi geɖe.

Q: Ðe dɔwɔnu siwo wotia la sɔ na gɔmedzelawoa?

A: Kakaɖedzitɔe. Enye gɔmedzedze si wokafu na gɔmedzelawo elabena mɔ̃a fiaa mɔ mɔ si dzi woazɔ ɖo, si ɖea nusɔsrɔ̃ ƒe ʋuʋu kple abixɔxɔ ƒe afɔkua dzi kpɔtɔna.