Ka hoʻomaopopo ʻana i nā lako i koho ʻia: pehea e hana ai a no ke aha ʻoe e pono ai

Inā ua hele ʻoe i loko o kahi hale haʻuki pāʻoihana, ua ʻike ʻoe iā lākou: nā lālani o nā mīkini maʻemaʻe me nā pahu kaumaha ʻehā, nā kaula, a me nā pulleys. ʻIke ʻia kēia mau mea ʻo Selectorized Equipment , a ʻo lākou ka iwi kuamoʻo o ka ʻoihana hoʻoikaika kino hou.

ʻOiai ke loaʻa pinepine nā mea kaupaona manuahi (dumbbells a me nā barbells) i ke kukui i ka hoʻoikaika kino kino, ʻo nā mīkini i koho ʻia ʻo ia nā koa kaulana ʻole o ka ulu ʻana o ka ʻiʻo palekana, maikaʻi, a i manaʻo ʻia.

Akā, he aha ka mea e hana ai i ka mīkini 'koho', a no ke aha ʻoe e hoʻokomo ai iā lākou i kāu keʻena a i ʻole ka hale haʻuki home?

Ma kēia alakaʻi, hoʻokaʻawale mākou i nā mīkini, nā pōmaikaʻi, a me nā ʻano koʻikoʻi o nā Mīkini Hoʻomaʻamaʻa ikaika e wehewehe i kahi ʻike hoʻomaʻamaʻa kiʻekiʻe.

1. Pehea e hana ai nā lako i wae ʻia

ʻO ka huaʻōlelo 'selectorized' pili i ke ʻano o ke koho ʻana i ke kaumaha. ʻAʻole like me nā mīkini paʻa paʻa kahi e pono ai ʻoe e halihali a hoʻouka i nā pā hao kaumaha ma luna o kahi pā, hoʻohana nā mīkini i koho ʻia i kahi pūʻulu paona i kūkulu ʻia.

Ka Mechanism

1. Ka Weight Stack: ʻO kahi pūʻulu kūpaʻa o nā papa metala (maʻa mau 10-20 lbs kēlā me kēia) e neʻe i luna a i lalo ma nā koʻokoʻo alakaʻi.

2. ʻO ka Pin: 'koho' ka mea hoʻohana i ke kū'ē ma ka hoʻokomo ʻana i kahi pine magnetic i loko o ka pā kaumaha i makemake ʻia.

3. Nā Pulleys a me nā Cams: Ke hoʻokuke a huki paha ʻoe i ka ʻau, e holo ana ke kaula i loko o kahi ʻōnaehana o nā pulleys e hāpai i ke kaumaha i koho ʻia.

ʻO ka mea kaua huna: The Cam

He 'Cam' kekahi huila i kohoia no ka maikai loa—he huila me ke ano puupaa i hoopiliia e ke kaula.

• He aha ia e hana ai: Hoʻololi ia i ka leverage a puni ka neʻe.

• No ke aha ia mea: Hoʻohālikelike ia i ke kūʻē ʻana o ka mīkini i ka pihi ikaika maoli o kou ʻiʻo. No ka laʻana, i ka bicep curl, ʻoi aku ka māmā o ka mīkini ma lalo (kahi i nāwaliwali ʻoe) a ʻoi aku ke kaumaha ma waena (kahi i ikaika ai ʻoe). Mālama kēia i ka hoʻoulu ʻana i ka ʻiʻo.

2. ʻO nā mea maikaʻi o nā mīkini koho

No ke aha e hilinaʻi nui ai nā ʻoihana haʻuki kiʻekiʻe a me nā keʻena hoʻoponopono hou i nā lako koho ? Aia ka pane i ka palekana a me ka biomechanics.

A. Ka palekana a me ke kūpaʻa ʻole

ʻO ka palekana ka helu ʻekahi no nā mea nona ka hale haʻuki.

• ʻAʻohe Pono Spotter: Hiki i nā mea hoʻohana ke hāpai i nā kaumaha kaumaha me ka makaʻu ʻole i ka hāʻule ʻana i kahi barbell ma luna o lākou iho. Inā hāʻule nā ​​ʻiʻo, e hoʻohaʻahaʻa wale ka waihona i kahi.

• Ala Hoʻomalu: Ke alakaʻi nei ka mīkini i ka neʻe ʻana o ka mea hoʻohana, pale i ka 'hoʻopunipuni' a me ke ʻano maikaʻi ʻole e alakaʻi pinepine ai i ka ʻeha me nā kaupaona manuahi.

B. Hiki i nā pae āpau

• Hoʻomaka: He haʻahaʻa ke kaʻe aʻo. Hōʻike maʻamau nā palapala hoʻonaʻauao pehea e noho ai a neʻe.

• ʻO nā poʻe kiʻekiʻe: ʻO ke kūpaʻa e hōʻemi i ka hopena o ka hāʻule a i ʻole nā ​​​​pilikia hui.

• Pono: Hoʻohana nā bodybuilders iā lākou e hoʻokaʻawale i nā ʻiʻo kikoʻī ma hope o ka hoʻopau ʻana i kā lākou mau ʻiʻo stabilizer me nā paona manuahi.

C. Manawa

I loko o kahi hale haʻuki paʻa, pono ka wikiwiki. ʻO ka hoʻololi ʻana i ke kaumaha ma ka mīkini i koho ʻia he 2 kekona (neʻe i kahi pine), e hoʻohālikelike ʻia me 30+ kekona e hoʻouka a wehe i nā papa. ʻO kēia ka mea kūpono iā lākou no ka hoʻomaʻamaʻa kaapuni a me nā wā kiʻekiʻe.

Industry Insight: Wahi a ka American Council on Exercise (ACE) , ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻana i ka mīkini no ka poʻe novice no ka mea e kōkua ana i ke kūkulu ʻana i ke kumu o ka ikaika me ka hōʻemi ʻana i nā koi hoʻonohonoho.

3. Nā ʻano maʻamau o nā lako i koho ʻia

I ka hoʻokomo ʻana i kahi hale haʻuki, pono ʻoe i kahi hui o nā mīkini e uhi i ke kino holoʻokoʻa. Eia nā mea nui i loaʻa i kā mākou Koho Lako Koho.

Kino luna

• ʻO ka pahu paʻi: hoʻopaʻa i nā pectoral a me nā triceps. ʻO kahi koho palekana ma mua o ka paʻi papa.

• Lat Pulldown: Kuhi i ke kua (latissimus dorsi). Pono no ke kūkulu ʻana i kahi V-taper.

• Paʻi Poʻohiwi: Kuhi i nā deltoids. Hāʻawi i ka ikaika ma luna me ka pilikia ʻole o ka spinal compression pili pinepine me ka paʻi dumbbell kū.

Kino Haʻahaʻa

• Leg Press: He hale mana no nā quads a me nā glutes. Hiki i nā mea hoʻohana ke hoʻoneʻe i nā ukana kaumaha me ka palekana.

• Hoʻonui wāwae: ʻO ka hoʻomaʻamaʻa wale nō e hoʻokaʻawale loa i nā quadriceps.

• Seated Leg Curl: Kuhi i nā hamstrings, koʻikoʻi no ka paʻa ʻana o ke kuli.

Core

• ʻO Abdominal Crunch: Hāʻawi i ke kūpaʻa kaumaha no ka abs, ʻoi aku ka maikaʻi ma mua o nā crunches papahele maʻamau no ke kūkulu ʻana i ka mānoanoa kumu.

4. He palapala no ka malama ana

ʻO kahi pōmaikaʻi pinepine ʻole o nā ʻāpana i koho ʻia ʻo ko lākou lōʻihi. ʻAʻole like me nā treadmills me nā mīkini paʻakikī a me nā uila, Selectorized Equipment is mechanical.

Me ka mālama pono—e like me ka holoi ʻana i nā koʻokoʻo alakaʻi a me ka nānā ʻana i nā uwea—hiki i kēia mau mīkini ke hoʻomau no nā makahiki. (Ke uhi nei mākou i kēia me nā kikoʻī i kā mākou alakaʻi i ka Selectorized Equipment Maintenance ).

Ka hopena

Hāʻawi ʻo Selectorized Equipment i ka hui kūpono o ka ʻenekinia a me ka physiology. Hāʻawi ia i kahi ala palekana, kūpono, a me ka mea hoʻohana e kūkulu i ka ikaika, e lilo ia i mea koi no kēlā me kēia hale hoʻoikaika kino piha.

Inā he hale hauʻoli ʻoe e ʻimi nei e hoʻonui i ka paʻa ʻana o ka lālā a i ʻole ka mea hoihoi i ka hoʻomaʻamaʻa palekana, ʻo ka hoʻolilo ʻana i nā mīkini kiʻekiʻe he hoʻoholo e uku ʻia i nā hopena.

Mākaukau e ʻimi i ka mea maikaʻi loa ma ka papa? E nānā i kā mākou hōʻiliʻili premium o Nā Mīkini Koho Kūʻai Kūʻai e ʻike i ke kūpono kūpono no kāu wahi hoʻomaʻamaʻa.