Ebyuma Ebisunsuddwamu Abatandisi: Ekitabo Ekikwata Ku Kutandika

Okutambula mu jjiimu omulundi ogusooka kiyinza okukutiisa. Olaba ennyiriri z’ebyuma ebizibu ennyo, abantu nga bawuubaala wansi w’ebikondo ebizito, n’ebisenge by’ebyuma ebiyitibwa dumbbells ebirabika ng’ebitasoboka kusitula.

Bwoba mupya mu kutendekebwa kw'amaanyi, oyinza okwebuuza: 'Ntandikira wa n'okutandika?'

Eky’okuddamu kiri nti Selectorized Equipment.

Ebyuma bino bye 'friendly face' y'ensi ya fitness. Zikoleddwa okulungamya entambula yo, okukuuma ennyondo zo, n’okufuula okukyusa obuzito okwangu ng’okutambuza ppini.

Mu kitabo kino, tumenyaamenya ddala ebyuma ebisunsuddwa kye biri, lwaki bye bisinga obukuumi eri abatandisi, era tuwa enkola ennyangu ey’omubiri gwonna okukutandika leero.

1. Ebyuma Ebisunsuddwa kye ki?

Ebyuma ebisunsuddwa (ebitera okuyitibwa 'ebyuma ebitikkiddwa ppini') kitegeeza ebyuma ebitendeka amaanyi ebikozesa omutambi gw'obuzito.

Okwawukana ku 'obuzito obw'obwereere' (dumbbells ne barbells) gy'olina okutikka mu mubiri ebipande by'ekyuma ebizito, ebyuma ebisunsuddwa birina omutuba oguzimbibwamu ogw'obuzito obw'enjuyi ennya.

Engeri Gy’ekola:

1. The Stack: Omunaala ogwesimbye ogw’obuzito, ebiseera ebisinga mu kwongera ku 10lb oba 5kg.

2. The Pin: Olonda resistance yo ng’oyingiza ppini ya magineeti mu stack. Oyagala kusitula 50lbs? Teeka ppini mu ssowaani ewandiikiddwako '50.'.

3. Ekkubo: Otuula ku kyuma n’osika oba okusika emikono. Ekyuma kilungamya entambula yo ku luguudo olutakyukakyuka, okukakasa nti tosobola 'tabula' foomu.

2. Lwaki Abatandisi Balina Okutandikira Wano

Ku muntu atandise, Emigaso gy’Ebyuma Ebisunsuddwa tegifaanana.

A. Obukuumi Okusooka

Obuzito obw’obwereere bwetaaga bbalansi n’okukwatagana. Singa ofiirwa bbalansi ng’osikambula, oyinza okugwa.

• Enkizo y’Ekyuma: Ekyuma kino kitebenkeza omubiri gwo. Teweetaaga 'spotter' (omuntu akutunuulira). Singa obuzito buzitowa nnyo, omala kuleka mikono, era omugogo gw’obuzito ne gukka awatali bulabe.

B. Okutereeza amangu

Teeberezaamu ng’okola dduyiro ow’omu kitundu. Nga olina obuzito obw’obwereere, olina okutambula n’obuzito obuyitibwa dumbbells ng’odda n’odda. Bw’oba ​​olina ebyuma ebisunsuddwa, osobola okukyusa okuva ku 20lbs okudda ku 40lbs mu sikonda bbiri. Kino kifuula dduyiro wo okuba ow’amangu ate nga totabuzaabuza nnyo.

C. Okuyiga Ekibiina

Ebyuma biyigiriza omubiri gwo engeri y’okutambulamu. Ekyuma ekiyitibwa Chest Press kiyigiriza obwongo bwo entambula y’okusika nga tolina kweraliikirira nti ebbaala ewuubaala.

Ensonga y’ebyobulamu: Ekibiina ekigatta abalwadde b’emitima mu Amerika kiwa amagezi okutendekebwa mu maanyi waakiri emirundi ebiri mu wiiki. Ebyuma bikka wansi ekiziyiza okuyingira, ekikusobozesa okunywerera ku muze guno omulungi.

3. Ebyuma 4 ebisinga okusunsulwamu eri abatandisi

Mwetegefu okugigezaako? Kuno kwe tukugattidde ebyuma bina ebikulu ebisangibwa mu... Selectorized Equipment Catalog ezikuwa dduyiro w’omubiri gwonna.

1. Okunyiga mu kifuba (Okusika omubiri ogwa waggulu) .

• Ebinywa Ebigendereddwamu: Ekifuba (Pectorals), Ebibegabega, Triceps.

• Engeri y’okukozesaamu: Teekateeka entebe emikono gibeere ku ddaala lya wakati mu kifuba. Sindika emikono mu maaso okutuusa ng’emikono gyo giwanvuye, olwo oddeyo mpola.

• Lwaki: Azimba amaanyi g’omubiri ogwa waggulu mu ngeri ey’obukuumi, awatali bulabe bwa bbaatule okugwa ku kifuba kyo.

2. The Lat Pulldown (Okusika kw’omubiri ogwa waggulu) .

• Ebinywa Ebigendereddwamu: Omugongo (Latissimus Dorsi), Biceps.

• Engeri y’okukozesaamu: Tuula wansi ng’amaviivi go wansi wa paadi. Tuuka waggulu okwate ebbaala. Sika ebbaala wansi ng’oyolekera ekifuba kyo ekya waggulu, ng’osika ebibegabega byo wamu.

• Lwaki: Kiyamba okutereeza ennyimiririra nga kinyweza ebinywa by'omugongo ebirwanyisa 'okugwa.'

3. Okunyiga Amagulu (Lower Body Push) .

• Ebinywa Ebigendereddwamu: Quads (Ebisambi), Glutes, Hamstrings.

• Engeri y’okukozesaamu: Tuula ng’omugongo gwo gufuukuuse ku paadi. Teeka ebigere byo nga byawukana okutuuka ku bibegabega ku pulatifomu. Sindika pulatifomu eveeyo (tosiba maviivi go!), olwo ogikka wansi mpola.

• Lwaki: Ewa emigaso gy’okusiba ng’olina obuwagizi bw’omugongo omujjuvu.

4. Olunyiriri lw’Abatudde (Wakati-Emabega) .

• Ebinywa Ebigendereddwamu: Omugongo ogwa wakati, Ebibegabega eby’emabega.

• Engeri y’okukozesaamu: Tuula ng’ekifuba kikutte ku paadi. Sika emikono gyo gy’oli, ng’enkokola zo zikuume nga ziri kumpi n’omubiri gwo.

• Lwaki: Kyetaagisa nnyo eri omuntu yenna atuula ku mmeeza olunaku lwonna.

4. Enteekateeka Ennyangu ey’Okudduka Omutandisi

Kozesa enkola eno emirundi 2-3 buli wiiki. Wummula okumala olunaku 1 wakati w’entuula.

Engeri y’okukulaakulana: Bw’omala okwanguyirwa okukola reps 15 ne ffoomu ennungi, ssika ppini wansi ku buzito obuddako obuzito. Kino kiyitibwa 'Progressive Overload.'

5. Ekiwandiiko eky'amangu ku Gym Etiquette & Care

Ne bw’oba ​​omutandisi, okumanya engeri y’okukwatamu ebyuma kikufuula nga pro.

1. Kisiimuule Wansi: Bulijjo siimuula entebe n’emikono ng’omaze.

2. To 'Slam' the Stack: Wanika obuzito mpola. Okuzireka okugwa kireeta amaloboozi era kiyinza okwonoona ekyuma.

3. Lipoota Ensonga: Singa waya erabika ng’ekutuse oba ppini n’ekwata, tegeeza abakozi ba jjiimu. obulungi Okuddaabiriza ebyuma ebisunsuddwa kye kisumuluzo ky’obukuumi.

Mu bufunzi

Okutendekebwa mu maanyi tekiteekwa kuba kuzibu oba okutiisa. Selectorized Equipment ekuwa engeri elungamizibwa, etali ya bulabe, era ennungi ey’okuzimba ebinywa n’okutumbula obulamu bwo.

Bw’otandika n’ebyuma bino, ozimba omusingi gw’amaanyi ogujja okukuweereza okumala emyaka egijja.

Mwetegefu okussaamu ebikozesebwa mu maka go oba ekifo kyo? Oba oli mutandisi ng’onoonya okuteekawo jjiimu y’awaka oba nnannyini kifo ng’agabula bammemba abapya, kebera ku ngeri yaffe enyangu okukozesa Selectorized Series ekoleddwa okusobola okutambula obulungi, okutegeerekeka.