Ifektiv wokɔt dɛn we de yuz sɛlɛktɔiz ikwipmɛnt: rutin fɔ ɔl di fitnɛs lɛvɛl dɛn

Yu don waka insay di jim. Yu si di row dɛn fɔ di ikwipmɛnt dɛn we dɛn dɔn pik . Yu no se dɛn sef ɛn dɛn go wok fayn. Bɔt di kwɛstyɔn stil de: Wetin a rili du wit dɛn?

Bɔku pipul dɛn kin fɔdɔm na di trap we dɛn kin gɛt we dɛn de waka waka na wan mashin to ɔda mashin, dɛn kin du sɔm reps, ɛn dɛn kin chɛk dɛn fon. Fɔ gɛt rial rizɔlt—ilɛksɛf na fat lɔs, mɔsul gro, ɔ trɛnk—yu nid plan.

Di fayn fayn mashin dɛn we dɛn kin yuz fɔ tren trɛnk de na dɛn versatility. Dɛn pafɛkt fɔ jentl biginin sɔrkwit, bɔt dɛn na di sikrit wɛpɔn bak fɔ advans bɔdi bilda dɛn we de du ay-intɛnsiv drɔp sɛt.

Insay dis gayd, wi de gi tri strɔkchɔ rutin dɛn we dɛn tayl to yu ɛkspiriɛns lɛvɛl, we de ɛp yu fɔ gɛt di bɛst pan yu tɛm na di jim.

1. Di biginin rutin: Fɔ bil di fawndeshɔn .

Gol: Lan muvmɛnt patɛn ɛn bil ful-bɔdi ɛnjɔymɛnt. Frikyuɛnsi: 2-3 tɛm pan wik (wit at le wan rɛst de bitwin).

If yu na nyu pɔsin na di jim, sɛlɛktɔri ikwipmɛnt na yu bɛst padi. I de stebul yu bɔdi, alaw yu fɔ fos klin wan pan di 'push' ɛn 'pull' we yu nɔ wɔri bɔt fɔ balans wan ebi barbɛl.

di 'ful-bɔdi sɔrkwit'.

Du 1 sɛt fɔ ɛni ɛgzampul, dɔn muv to di nɛks wan wit smɔl rɛst (30-60 sɛkɔn). Ripit di ɔl sɛktri 2-3 tɛm.

1. Leg Press: 12-15 Reps (Targets: Kwad, Glutes)

2. Chest Press: 12-15 reps (Targets: chɛst, trisɛps)

3. Lat pulldown: 12-15 reps (Targets: Back, Biceps)

4. Ovahed sholda pres: 12-15 reps (target: sholda)

5. abdominal kranch mashin: 15-20 reps (target: kor)

Pro tip: Fokus pan wan slo tempo. Kaunt '1-2' na di we fɔ go ɔp, ɛn '1-2-3' na di we fɔ go dɔŋ. Kɔntrol impɔtant pas di wet.

2. Di intamɛdiet rutin: di 'push-pull' split

Gol: Hypertrophy (mɔsul growth) ɛn inkris intensiti. Frikyuɛnsi: 4 tɛm insay di wik (ɛgz., mon/tue/thu/fri).

Na dis stej, yu dɔn rɛdi fɔ split yu bɔdi pat dɛn fɔ mek di vɔlyum go ɔp. Wi go yuz Supersets —performing tu eksasaiz bak-to-bak wit no rest. Dis kin mek yu at nɔ bɔku ɛn i kin mek yu bɔdi taya pasmak.

Wokɔt A: Ɔpa Bɔdi Fɔs

• Superset 1:

  • Chest Press: 3 Set dɛn fɔ 10 reps dɛn .

  • row we sidɔm: 3 sɛt dɛn we gɛt 10 reps .

• Superset 2:

  • Sholda Pres: 3 Set dɛn fɔ 12 reps dɛn .

  • Lat pulldown: 3 sets di 12 reps

• Di wan we dɔn dɔn:

  • Tricep Press dɔŋ: 3 sɛt dɛn fɔ 15 reps .

Wokɔt B: Lɔw Bɔdi Fɔs

• Superset 1:

  • Leg Press: 3 sets van 10 reps

  • Leg Curl (Hamstrings): 3 Sets de 12 reps

• Superset 2:

  • Leg Ekstenshɔn (Quads): 3 sɛt dɛn fɔ 12 reps .

  • Kalf rayz: 3 set dɛn fɔ 15 reps .

• Di wan we dɔn dɔn:

  • Rotary torso: 3 set 15 reps per said

3. Di advans rutin: ay-intensity drop sets .

Gol: Fɔ brok platɔ ɛn fɔ mek di mɔsul dɛn taya pasmak. Frikyuɛnsi: 4-5 tɛm insay di wik.

Dis na di say we di bɛst sɛlɛktɔiz ikwipmɛnt dɛn rili shayn. Bikɔs yu chenj wet wit pin, yu kin pefɔm 'drop sɛt' wantɛm wantɛm—sɔntin we rili at fɔ du wit dɔmbɛl.

Di 'Mechanical failure' teknik .

Pik wan wet we yu kin lif fɔ 8 reps. Pɔfɔm 8 reps. Wantɛm wantɛm muv di pin ɔp 1-2 plet (layt) ɛn du bɔku reps dɛn as yu ebul. Drɔp di wet bak ɛn ripit am te i nɔ wok.

Sampul leg de finisha:

• Leg ɛkstenshɔn mashin:

  • 150 lbs x 8 reps .

  • No rest -> 110 lbs X failure

  • No rest -> 70 lbs X failure

  • Rɛst 2 minit. Ripit 3 tɛm.

Wetin mek dis de wok: Dis teknik de rikrut evri single muscle fayba, frɔm fast-twitch to slo-twitch, we de lid to signifyant growth.

4. Fɔ wach aw yu de go bifo .

Yu nɔ go ebul fɔ impɔtant wetin yu nɔ de mɛzhɔ.

• Lɔg yu nɔmba dɛn: Kip wan simpul notbuk ɔ yuz wan ap. Rikɔd di wet ɛn di reps fɔ ɛvri sɛshɔn.

• Progresiv ovalod: Fɔ mek yu strɔng, yu fɔ inkrisayz di chalenj ova tɛm. If yu du 100 lbs fo 10 reps las wik, trai 100 lbs fo 11 reps o 105 lbs fo 10 reps dis wik.

• Lisin to yu bɔdi: If wan jɔyn at (shap pen), stɔp. Chek yu sit ajɔstmɛnt. as wi bin dɔn tɔk bɔt na wi . Selectorized Maintenance & Safety Guide , di rayt alaynɛshɔn wit di mashin in pivot pɔynt impɔtant.

Dɔn

Ilɛksɛf yu jɔs bigin yu fitnɛs joyn ɔ yu de luk fɔ kɔt di ditayla mɔsul difinishɔn, sɛlɛktɔri ikwipmɛnt de gi di tul dɛn we yu nid.

• Di wan dɛn we de bigin: Yuz dɛn fɔ sef ɛn lan fɔm.

• Intamɛdiet: Yuz dɛn fɔ volyum ɛn supasɛt.

• Advans: Yuz dɛm fɔ intensiti tɛknik lɛk drɔp sɛt.

Di men tin na fɔ kɔnsistɛns. Pik di plan we de ɔp we mach yu lɛvul, stik to am fɔ 4-6 wik, ɛn wach yu trɛnk soar.

Equip yu jim fɔ sakses fɔ du dɛn wokɔt ya fayn fayn wan, yu nid mashin dɛn we de gi smol resistans ɛn ergonomic dizayn. Ɛksplɔrɔ wi kɔmplit layn fɔ kɔmɛshɔn-grɛd . Selectorized Strength Machines fɔ ɔpgrɛd yu trenin spɛs.

Kwɛstyɔn dɛn we dɛn kin aks ɔltɛm (FAQ) .

K: Aw lɔŋ a fɔ rɛst bitwin sɛt dɛn pan mashin dɛn?

A: Fɔ jenɛral fitnɛs, 60-90 sɛkɔn na standad. Fɔ ay-intensity sɔrkwit trenin, kip rɛst ɔnda 45 sɛkɔn fɔ kip yu at rit ɛlevɛt.

K: A kin kam togɛda wit mashin dɛn wit kardio?

A: Absolutli. Wan pɔpul we na 'Sɔrkwit Trenin,' usay yu du 5 minit pan tredmil we dɛn fala wit 3 sɛt dɛn pan sɛlɛktɔ mashin. Dis kin bɔn kalori we yu de bil mɔsul.

K: A nid spotta fo dis hevi drop set dem?

A: Nɔ, na dat na di men bɛnifit fɔ sɛlɛktɔiz ikwipmɛnt. Yu kin tren to absolyut fayl sef bikɔs di wet stak de insay di mashin.

K: Aw a go no we fɔ muf go na di nɛks fitnɛs lɛvɛl?

A: If yu ebul fɔ dɔn di wokɔt we yu de du naw we yu nɔ fil se yu gɛt chalenj, ɔ if yu prɔgrɛs dɔn stɔp (plet) fɔ pas 2 wik, na di tɛm fɔ inkrisayz di intensiti ɔ swich to wan mɔ advans split.