Selectorized Equipment for Beginners: Wan Kɔmprɛhɛnsif Gayd fɔ Gɛt Start

Fɔ waka insay jim fɔ di fɔs tɛm kin mek yu fred. Yu si row dɛn we gɛt kɔmpleks mɛtal kɔntrapshɔn dɛn, pipul dɛn we de grɔmbul ɔnda ebi ebi barbɛl dɛn, ɛn rɛk dɛn we gɛt dɔmbɛl dɛn we tan lɛk se i nɔ pɔsibul fɔ es ɔp.

If yu na nyu pɔsin fɔ tren trɛnk, yu kin aks: 'Usay a kin ivin bigin?'

Di ansa na Selectorized Equipment.

Dɛn mashin ya na di 'frenli fes' fɔ di fitnɛs wɔl. Dɛn mek dɛn fɔ gayd yu muvmɛnt, protɛkt yu jɔyn dɛn, ɛn mek i izi fɔ chenj di wet dɛn lɛk fɔ muv pin.

Insay dis gayd, wi de brok dɔŋ ɛksaktɔli wetin na di ikwipmɛnt we dɛn dɔn pik, wetin mek na di sef choice fɔ di wan dɛn we de bigin, ɛn gi yu wan simpul ful-bɔdi rutin fɔ mek yu bigin tide.

1. Wetin na Selectorized Equipment?

Selectorized Equipment (we dɛn kin kɔl bɔku tɛm 'pin-loaded machines') de tɔk bɔt trɛnk trenin mashin dɛn we de yuz wet stak.

Nɔ lɛk 'fri wet' (dɔmbɛl ɛn barbɛl) usay yu fɔ lod ebi ebi ayɛn plet dɛn fizik wan, mashin dɛn we dɛn dɔn pik gɛt wan stak we dɛn bil insay we gɛt rɛktangul wet dɛn.

Aw I De Wok:

1. Di Stak: Na vertikal tawa we gɛt wet, bɔku tɛm na 10lb ɔ 5kg inkrimɛn.

2. Di Pin: Yu kin pik yu resistans bay we yu put magnɛtik pin insay di stak. Yu wan lift 50lbs? Put di pin na di plet we dɛn mak '50.'.

3. Di Path: Yu kin sidɔm na di mashin ɛn push ɔ pul di handel dɛn. Di mashin de gayd yu muvmɛnt pan wan fiks trak, we de mek shɔ se yu nɔ ebul fɔ 'mɛs' di fɔm.

2. Wetin Mek Pipul dɛn we De Bigin fɔ Start Ya

Fɔ wan novis, di Benefits of Selectorized Equipment nɔ gɛt wan kɔmpitishɔn.

A. Sefty Fɔs

Fri wet nid fɔ balans ɛn kɔdineshɔn. If yu nɔ balans we yu de skwatin, yu kin fɔdɔm.

• Di Mashin Advantej: Di mashin de mek yu bɔdi stebul. Yu no nid 'spotter' (pɔsin fɔ wach yu). If di wet tu ebi, yu kin jɔs lɛf di handel dɛn, ɛn di wet stak kin go dɔŋ we nɔ go ambɔg yu.

B. Instant Adjustability we pɔsin kin ajɔst wantɛm wantɛm

Imajin se yu de du sakit wokɔt. Wit fri wet, yu get fo kari dumbbells bak and go. Wit mashin dɛm we dɛn dɔn pik, yu kin chenj frɔm 20lbs to 40lbs insay tu sɛkɔn. Dis kin mek yu wokɔt fast ɛn nɔ kin kɔnfyus.

C. Lan di Muvmɛnt

Mashin dɛn kin tich yu bɔdi aw fɔ muv. Wan Chɛst Prɛs mashin de tich yu bren di we aw yu de push yu ɛn yu nɔ go wɔri bɔt di bar we de shek shek.

Di tru tin bɔt wɛlbɔdi biznɛs: Di American Heart Association se yu fɔ tren yu trɛnk tu tɛm insay di wik. Mashin dɛn kin put di tin we de mek yu nɔ ebul fɔ go insay, ɛn dis kin mek yu kɔntinyu fɔ fala dis fayn abit.

3. Top 4 Selectorized Machines fɔ di wan dɛn we de bigin

Yu rɛdi fɔ tray am? Na di 4 impɔtant mashin dɛn we dɛn kin fɛn na wi Selectorized Equipment Catalog we de gi yu ful-bɔdi wokɔt.

1. Di Chɛst Prɛs (Ɔpa Bɔdi Push) .

• Tכgεt mכsul dεm: Chεst (Pεktoral), Sכlda, Trisεps.

• Aw fɔ Yuz: Ajɔst di sit so dat di handel dɛn go de na di midul chɛst lɛvɛl. Push di handel dɛn fɔ go bifo te yu an dɛn es, dɔn yu go bak smɔl smɔl.

• Wetin mek: I de mek di ɔpa bɔdi trɛnk sef wan, ɛn i nɔ go gɛt prɔblɛm fɔ lɛ barbɛl drɔp na yu chɛst.

2. Di Lat Puldɔwn (Ɔpa Bɔdi Pul) .

• Target Mכsul dεm: Bak (Latissimus Dorsi), Biceps.

• Aw fɔ Yuz: Sidɔm wit yu ni dɛn ɔnda di pad dɛn. Rich ɔp ɛn grap di bar. Pul di bar dכn tכwεd yu כp chεst, sכk yu sכlda bled dεm tכgeda.

• Wetin mek: I de ɛp fɔ kɔrɛkt di we aw yu de tinap bay we i de mek di bak mɔsul dɛn we de fɛt 'slumping.' strɔng.

3. Di Leg Pres (Lɔwa Bɔdi Push) .

• Tכgεt mכsul dεm: Kwad (Tighs), Glutes, Hamstrings.

• Aw fɔ Yuz: Sidɔm wit yu bak flat agens di pad. Put yu fut dɛn apat lɛk yu sholda na di pletfɔm. Push di pletfɔm go fa (nɔ lɔk yu ni dɛn!), dɔn yu fɔ put am dɔŋ smɔl smɔl.

• Wetin mek: I de gi di bɛnifit dɛn we pɔsin kin gɛt we i de skwatin wit ful bak sɔpɔt.

4. Di Row we Sidɔm (Mid-Bak) .

• Target Muscles: Midul Bak, Ria Sholda.

• Aw fɔ Yuz: Sidɔm wit yu chɛst agens di pad. Pul di handel dɛn to yu, kip yu ɛlb dɛn nia yu bɔdi.

• Wetin mek: I impɔtant fɔ ɛnibɔdi we sidɔm na tebul ɔl di de.

4. Wan Simpul Beginner’s Workout Plan

Yuz dis rutin 2-3 tɛm insay di wik. Rɛst fɔ 1 de bitwin di sɛshɔn dɛn.

Aw fɔ Go bifo: We yu dɔn ebul fɔ du 15 rips izi wan wit gud fɔm, muv di pin dɔŋ to di nɛks wet we ebi pas ɔl. Dɛn kɔl dis 'Progresiv Ɔvalod.'

5. Wan Kwik Notis bɔt Jim Ɛtikɛt & Keya

Ivin as pɔsin we de bigin, we yu no aw fɔ trit di ikwipmɛnt, dat de mek yu tan lɛk pɔsin we sabi du di wok.

1. Waip Am Dɔŋ: Ɔltɛm was di sit ɛn di handel afta yu dɔn.

2. Nɔ 'Slam' di Stak: Lɔs di wet dɛn jisnɔ. If yu lɛf dɛn krash, i kin mek nɔys ɛn i kin pwɛl di mashin.

3. Ripɔt Isyu: If kebul luk lɛk se i dɔn rɔtin ɔ wan pin stik, tɛl di wan dɛn we de wok na di jim. Proper Selectorized Equipment Maintenance na di men tin fɔ mek yu sef.

Dɔn

Strɔng trenin nɔ nid fɔ bi kɔmplikɛt ɔ fɔ mek pɔsin fred. Selectorized Equipment de gi yu wan we we de gayd, sef, ɛn we go wok fayn fɔ bil mɔsul ɛn fɔ mek yu gɛt wɛlbɔdi.

We yu bigin wit dɛn mashin dɛn ya, yu de bil fawndeshɔn fɔ trɛnk we go sav yu fɔ lɔng lɔng tɛm.

Yu rɛdi fɔ ɛkwip yu os ɔ fasiliti? If yu na pɔsin we bigin fɔ luk fɔ wan hom jim sɛtup ɔ wan fasiliti ɔna we de kech nyu mɛmba dɛn, ɛksplɔrɔ wi yuz-frenli Selectorized Series we dɛn mek fɔ smol, intuitiv muvmɛnt.