Selectorized equipment vs. Free Weights: Uswan rayt fɔ yu?

Wok insay ɛni jim, ɛn yu go si klia divayd. Na wan say, di klenk we dɛn mek wit ayɛn dɔmbɛl ɛn barbɛl (fri wet). Na di ɔda say, di slip, gayd muvmɛnt fɔ sɛlɛktɔiz ikwipmɛnt dɛn ..

Fɔ bɔku bɔku ia, wan dibat dɔn de na di fitnɛs kɔmyuniti: Uswan bɛtɛ?

Di wan dɛn we de bil bɔdi we nɔ gɛt bɛtɛ bɔdi kin swɛ wit ebi ebi skwatin, ɛn di wan dɛn we de mɛn pipul dɛn we gɛt bɔdi kin champion di sef we mashin dɛn de sef. Di trut? Dɛn ɔl tu gɛt dɛn ples.

Insay dis gayd, wi de brok di gud ɛn bad tin dɛn we de na di trɛnk trenin mashin dɛn versus fri wet fɔ ɛp yu fɔ disayd us tul rayt fɔ yu patikyula gol dɛn.

1. Di kes fɔ sɛlɛktɔiz ikwipmɛnt .

Selectorized equipment de rifer to mashin dɛn we gɛt wet stak usay dɛn de ajɔst di resistans bay we dɛn de muv wan pin. Na dis mek dɛn na step na di mɔdan fasiliti dɛn.

A. Sef ɛn Indipɛndɛns .

Di big advantej na sef. Wit mashin, di wet de konstrakt to wan fiks rod.

• No spotter nid: Yu kin pres hevi weit pan chest pres mashin witout fear of di bar we de krash yu if yu fail.

• Ridyus injuri risk: Bikɔs di mashin de stebul di lod, i nɔ kin gɛt bɔku risk fɔ drɔp di wet ɔ twis wan jɔyn awkward wan. (Wi tɔk bɔt dis ditayli insay wi atikul bɔt Rihabiliteshɔn ɛn Injɔri Prɛvenshɔn ).

B. Di we aw dɛn de ayd di mɔsul dɛn .

If yu want fɔ gro wan patikyula mɔsul, mashin dɛn bɛtɛ pas dɛn.

• Targeted Tension: Na leg ekstenshɔn de ayd di kwadriseps ɔltogɛda. Wit barbell squat, yu lower back or glutes kin taya bifo yu quads du.

• Kɔnstant tɛnsiɔn: Tɛnki fɔ di kam sistɛm dɛn na ay kwaliti mashin dɛn, di rɛsistɛns de kɔntinyu fɔ kɔnsistɛns ɔlsay na di ɔl muvmɛnt, nɔ lɛk fri wet usay graviti de dikte di lod.

C. I izi fɔ yuz fɔ di wan dɛn we de bigin fɔ yuz am .

Fɔ wan novis, wan barbell snatch de intimidate ɛn teknik. Wan mashin we dɛn dɔn pik gɛt dayagram, sidɔm ples, ɛn wan patikyula rod. I de put di barɛri dɔŋ fɔ go insay, we de alaw di wan dɛn we de bigin fɔ bigin fɔ lif wantɛm wantɛm.

2. Di kes fɔ fri wet dɛn .

Fri wet dɛn na dɔmbɛl, barbɛl, ketulbɛl, ɛn mɛrɛsin bɔl.

A. Fɔmshɔn muvmɛnt .

Fri weit de alaw yu fɔ muv insay tri dimɛnshɔn. Dis de falamakata rial layf aktiviti dɛn (we de lif bɔks, we de kɛr gros).

• Stabilizer Recruitment: Bikɔs yu fɔ balans di wet yusɛf, yu de ɛnjɔy bɔku bɔku smɔl smɔl stebyulayza mɔsul dɛn we mashin dɛn kin ignore.

B. Rɛnj fɔ muv .

Wan saiz nɔ kin fit ɔlman ɔltɛm. Pan ɔl we mashin dɛn we dɛn kin ajɔst fayn fayn wan, fri wet dɛn kin mek yu bɔdi ebul fɔ muv insay in mɔs natura anatomical path, we kin bɛnifit atlet dɛn we gɛt difrɛn bɔdi strɔkchɔ dɛn.

C. Versatility na di .

Dɛn kin yuz wan pe fɔ dɔmbɛl fɔ bɔku bɔku ɛgzampul dɛn, bɔt dɛn kin mek wan mashin fɔ wan ɔ tu patikyula muvmɛnt dɛn.

3. Di jɔjmɛnt: Aw fɔ pik?

Di choice nɔto 'either/or'—na fɔ mach di tul to di gol.

Ustɛm fɔ pik mashin dɛn:

• Yu na beginner lanin muvmɛnt patɛn.

• yu de tren fכ haypatrכfi (mכsul dεm we de gro) εn yu want fכ εksכs wan mכsul sef wan (εgz., dכp sεt dεm).

• Yu de wɛl frɔm injuri.

Ustɛm fɔ pik fri wet dɛn:

• Yu de tren fɔ eksplɔziv pawa (ɛgz., Olimpik liftin).

• Yu want fɔ impɔtant balans ɛn kɔdineshɔn.

4. Di 'Hybrid' aprɔch: di bɛst pan ɔl tu di wɔl dɛn

Bɔku pan di pɔsin we sabi bɔt fitnɛs gri se: Di bɛst tin we dɛn kin du ɔltɛm kin jɔyn ɔl tu.

Di strateji:

1. Start wit fri wet: Du yu hevi, kompound muvment (layk squat or ovahed pres) fos wen yu enaji de hai en yu stebyulayza dem fresh.

2. Finish wit sɛlɛktɔri ikwipmɛnt: Wans yu stebul mɔsul dɛn dɔn taya, chenj to mashin dɛn fɔ sef push yu praymari mɔsul dɛn fɔ fayl we nɔ go risk fɔ injuri.

Ɛkspɛkt insayt: Di Mayo Klinik sho se fɔ bɔku pan di big pipul dɛn, wan kɔmbaynshɔn fɔ mashin ɛn fri wet de gi di mɔs balans we fɔ mek dɛn gɛt trɛnk ɛn stebul.

5. Wan not bɔt ɔnaship .

If yu na pɔsin we gɛt jim ɔ pɔsin we lɛk fɔ du jim na os, wan ɔda tin de we yu fɔ du: Fɔ mek dɛn mek am fayn.

Fri wet na essentially maintenance-free (ayɔn nɔ de brok). Bɔt, mashin dɛn nid fɔ tek tɛm.

• Fɔ kip di 'smooth' advantej fɔ mashin dɛn, yu fɔ du ɔltɛm Selectorized Equipment Maintenance.

• Dis involv fɔ was di gayd rod dɛn dɔŋ ɛn inspɛkt di kebul dɛn. Pan ɔl we i nid fɔ pe atɛnshɔn smɔl, di sef bɛnifit fɔ yu mɛmba dɛn kin pas di tɛm we dɛn kin spɛn fɔ mek dɛn mentenɛns. (Chek wi... Maintenance Guide fɔ di advays dɛn).

Dɔn

So, uswan fayn fɔ yu?

If yu valyu sef, prɛsis mɔsul targetin, ɛn di ebul fɔ tren fɔ fel we yu nɔ gɛt patna, Selectorized Equipment na di klia wina. If yu nid fɔ bil raw atletik kɔdineshɔn, fri wet impɔtant.

I fayn fɔ mek yu trenin ples fɔ gi dɛn ɔl tu.

Upgrade Your Strength Zone Na XYS Fitness, wi de disayn mashin dɛm we de falamakata di natura fil fɔ fri wet wit di sef fɔ wan selectorized stak. Browse wi Selectorized Series fɔ fɛn ikwipmɛnt we de gi di bɛst pan ɔl tu di wɔl dɛn.