Selectorized Equipment vs. Fri Weights: Uswan Bɛtɛ fɔ Yu Wokɔt?

Wok insay ɛni jim, ɛn yu go si klia wan se dɛn dɔn sheb. Na wan say, di ayɛn dɔmbɛl ɛn barbɛl dɛn de klin. Na di ɔda say, di slip, kwayɛt row dɛn fɔ Selectorized Equipment wit dɛn wet stak ɛn pin.

Fɔ lɔng tɛm naw, pipul dɛn dɔn de agyu bɔt dis: Uswan bɛtɛ?

Purists de agyu se fri wet na di onli we fɔ bil 'rial' trɛnk. Bɔt di wan dɛn we de stɔdi bɔt ɛksɛsayz tide, de champion Strength Training Machines fɔ di ebul we dɛn ebul fɔ ayd di mɔsul dɛn ɛn mek dɛn nɔ wund.

Na di tru tin? I nɔ de bɔt uswan 'bɛtɛ'—na bɔt uswan bɛtɛ fɔ yu patikyula gol.

Insay dis atikul, wi de brok di sayɛns we de biɛn di tu we dɛn fɔ ɛp yu fɔ bil di bɛst trenin rutin.

1. Di Kes fɔ Selectorized Ikwipmɛnt

Selectorized Equipment (pin-loaded machines) de gayd di yuza tru wan fiks rod fɔ muv. Yu nɔ nid fɔ balans di wet; yu jis nid foh push o pul am.

A. Sefty ɛn Indipɛndɛns

Dis na di big tin we dɛn de sɛl. Wit fri wet, fɔ fel rep kin bi denja (imajin fɔ drɔp barbell na yu chɛst).

• Di Bɛnifit: We yu prɛs di chɛst we dɛn pik, if yu nɔ ebul fɔ es di wet, di stak kin jɔs go dɔŋ sef wan. Dis de mek yu ebul fɔ tren fɔ mek yu nɔ ebul fɔ du sɔntin we yu nɔ gɛt pɔsin we de spɔt.

B. Aysolɛshɔn fɔ Mɔsul (Hypertrophy) .

If yu want fɔ mek wan patikyula mɔsul gro, mashin dɛn tan lɛk snaypa rayf.

• Di Bɛnifit: Mashin de mek yu bɔdi stebul fɔ yu. Dis min se yu 'stabilizer muscles' nɔ de tif di tɛnsiɔn. If yu de du Leg Extension, 100% pan di lod de go na di kwadriseps. Dis na di rizin we mek bɔdi bilda dɛn lɛk di Best Selectorized Equipment fɔ skapul bɔdi.

C. Bigin-Frenli

Fɔ pɔsin we jɔs kam na di jim, fɔ skwatin we dɛn kɔl barbell na tin we nɔ izi fɔ du ɛn i kin mek pɔsin fred. Bɔt wan Leg Press mashin kin izi fɔ ɔndastand. I de lɔs di barɛri fɔ ɛnta, ɛp di wan dɛn we de bigin fɔ bil wan bays lɛvɛl fɔ trɛnk sef wan.

Ɛkspɛkt Notis: Wan stɔdi we dɛn pul na di Journal of Strength and Conditioning Research sho se pan ɔl we fri wet de mek mɔ stebul mɔsul dɛn wok, mashin dɛn kin wok di sem we fɔ bil raw mɔsul mas na di mɔsul grup we dɛn want fɔ yuz.

2. Di Kes fɔ Fri Weyt

Fri wet (dɔmbɛl, barbɛl, ketulbɛl) nid fɔ mek yu fɛt graviti ɛn kɔntrol di wet na tri-dimɛnshɔnal spɛs.

A. Fɔnkshɔn Strɔng & Stebiliti

Insay di rial wɔl, tin dɛn nɔ de muv pan rel.

• Di Bɛnifit: We yu de du dɔmbɛl lunge, yu kɔr, yu anklɛ, ɛn yu hip fɔ wok ova tɛm fɔ mek yu nɔ fɔdɔm. Dis de bil 'functional strength' we de translet fayn to spɔt ɛn ɛvride aktiviti.

B. Rεnj כf Moshכn Vεrsatiliti

Mashin dɛn gɛt wan rod we nɔ chenj. If da rod de nɔ fit yu bɔdi mɛkanik fayn fayn wan, i kin fil bad.

• Di Bɛnifit: Fri wet dɛn de mek yu ebul fɔ ajɔst di angul na yu an ɔ yu ɛlbo smɔl fɔ fɛn di pozishɔn we kɔmfyut ɛn we go wok fayn fɔ yu yon bɔdi strɔkchɔ.

3. Di Kɔt: Aw fɔ Pik?

Yu nɔ nid fɔ pik wan sayd. Di atlet dɛn we gɛt sɛns pas ɔlman kin yuz wan Hybrid Approach.

Kɔmpiashɔn na wan Glans

Ustɛm fɔ Yuz Wetin

1. Start wit Kɔmpawnd Fri Weyt: Yuz barbɛl ɔ dɔmbɛl we yu bigin fɔ wokɔt we yu gɛt mɔ ɛnaji. Fokus pan kɔdineshɔn ɛn fɔ es ebi ebi tin dɛn.

2. Finish wit Selectorized Machines: We yu stebyulayza mɔsul dɛn dɔn taya, chenj to mashin dɛn. Dis de mek yu ebul fɔ pul di mɔsul we yu want fɔ yuz sef wan we yu nɔ de wɔri se yu fɔm go brok.

Fɔ ɛgzampul, stat wit Barbell Squat (Free Weight), ɛn dɔn yu leg wokɔt wit Leg Extension (Selectorized) fɔ ful-ɔp di kwad dɛn.

Dɔn

So, udat win di fɛt we dɛn kɔl Selectorized Equipment vs. Free Weights ? Di ansa na: Yu win we yu yuz ɔl tu.

Fri wet de bil yu fawndeshɔn ɛn kɔdineshɔn. Mashin dɛn we dɛn dɔn pik kin mek yu ebul fɔ push yu mɔsul dɛn sef wan to di say we yu want ɛn tɔch sɔm patikyula say dɛn fɔ mek yu gro. Wan kɔmplit jim—ɛn wan kɔmplit atlet—nid ɔl tu.

Yu jim de mis di 'Machine' haf pan di ikwyulet? If yu want fɔ ad di sef ɛn prɛsishɔn fɔ mashin dɛn to yu fasiliti, fɛn wi prɛmiɔm Selectorized Ikwipmɛnt Kɔllɛkshɔn . Frɔm ergonomic chɛst prɛs to smooth-gliding lat pulldowns, wi gɛt di tul dɛn fɔ kɔmplit yu trenin ɛkosistim.

Kwɛstyɔn dɛn we dɛn kin Aks Bɔku tɛm (FAQ) .

K: A kin get rip yuz onli mashin?

A: Yɛs. di mכsul dεm we de gro (hypertrophy) na di rizulεt fכ mεkanikal tεnshכn εn mεtabolik strεs. Ay kwaliti mashin dɛn we dɛn dɔn pik de gi ɔl tu. Bɔku pan di big big bɔdi bilda dɛn kin yuz mashin dɛn we kin mek dɛn go bifo fɔ sho fɔ mek dɛn nɔ wund.

K: Yu tink se mashin dɛn bɛtɛ fɔ injuri rihabiliteshɔn?

A: Jɛnɛral wan, yes. Bikɔs mashin dɛn kin kɔntrol di we aw pɔsin de muv, bɔku tɛm di wan dɛn we de mɛn di bɔdi kin yuz dɛn fɔ ɛp di wan dɛn we sik fɔ mek dɛn mɔsul dɛn we de rawnd wan jɔyn we dɔn wund strɔng ɛn nɔ go gɛt prɔblɛm wit dɛn mɔ prɔblɛm bikɔs dɛn nɔ de tinap tranga wan.

K: Wetin mek mashin dɛn we gɛt sɛlɛkshɔn dia pas dɔmbɛl?

A: Mashin we dɛn kin pik na wan kɔmpleks injinɛri we gɛt fɔ du wit wet stak, pul, kam, ɛn stɛl frem. Bɔt wan mashin (lɛk kebul kros-ɔva) kin sav ɔndrɛd mɛmba dɛn wan de wit smɔl wear, we kin gi ay ROI.

K: Wetin a fɔ luk fɔ we a de bay ikwipmɛnt we dɛn dɔn pik?

A: Luk fɔ muvmɛnt smol smol (nɔ frikshɔn), sit dɛn we yu kin ajɔst, ɛn ɔplɔsti we kin te. Fɔ si di ful chɛklist, rid wi B2B Baying Gayd fɔ Selectorized Ikwipmɛnt.