Ebyuma Ebisunsuddwa vs. Obuzito obw’obwereere: Kiki Ekikusaanira?

Tambula mu jjiimu yonna, ojja kulaba enjawukana entegeerekeka. Ku ludda olumu, okuwuuma kw’ebyuma ebiyitibwa dumbbells ne barbells (Free Weights). Ku luuyi olulala, entambula ya Selectorized Equipment ennungi era elungamizibwa.

Okumala emyaka mingi, okukubaganya ebirowoozo kubadde kugenda mu maaso mu bantu abakola ffiiti: Kiki ekisinga?

Abazimbi b’omubiri abafa ennyo bayinza okulayira okusiba ennyo, ate abajjanjabi b’omubiri balwanirira obukuumi bw’ebyuma. Ekituufu? Bombi balina ekifo kyabwe.

Mu kitabo kino, tumenyaamenya ebirungi n’ebibi ebiri mu byuma ebitendeka amaanyi okusinziira ku buzito obw’obwereere okukuyamba okusalawo ekintu ekituufu ku biruubirirwa byo ebitongole.

1. Omusango gw’ebikozesebwa ebisunsuddwa .

Selectorized Equipment kitegeeza ebyuma ebirina weight stack nga resistance etereezebwa nga etambuza pin. Eno y’ensonga lwaki zibeera kintu kikulu mu bifo eby’omulembe.

A. Obukuumi n’Obwetwaze

Enkizo esinga obunene bwe bukuumi. Nga olina ekyuma, obuzito buziyizibwa ku kkubo eritali ddene.

• No Spotter Needed: Osobola okunyiga obuzito obuzito ku kyuma kya Chest Press nga totya nti ebbaala ekubetenta singa olemererwa.

• Okukendeeza ku bulabe bw’okulumwa: Olw’okuba ekyuma kino kitebenkeza omugugu, obulabe butono obw’okugwa obuzito oba okukyusakyusa ekiwanga mu ngeri etasaana. (Kino tukiteesaako mu bujjuvu mu kitundu kyaffe ku... Okuddaabiriza n'okuziyiza obuvune ).

B. Okwawula Ebinywa

Bw’oba ​​oyagala okukuza ekinywa ekigere, ebyuma bisingako.

• Targeted Tension: Okugaziya kw’amagulu kwawula ddala ebitundu by’omubiri ebina. Bw’oba ​​olina ‘barbell squat’, omugongo gwo ogwa wansi oba glutes ziyinza okukoowa nga quads zo tezinnakoowa.

• Constant Tension: Olw’enkola za cam mu byuma eby’omutindo ogwa waggulu, obuziyiza busigala nga bukwatagana mu ntambula yonna, obutafaananako buzito bwa bwereere nga gravity eragira omugugu.

C. Obwangu bw’okukozesa eri Abatandisi

Ku muntu atandise, okunyaga barbell kitiisa ate nga kya tekinologiya. Ekyuma ekisunsuddwa kirina ekifaananyi, entebe, n’ekkubo eritali ddene. Kikka wansi ekiziyiza okuyingira, ne kisobozesa abatandisi okutandika okusitula amangu ddala.

2. Omusango gw’obuzito obw’obwereere

Obuzito obw’obwereere mulimu dumbbells, barbells, kettlebells, n’emipira gy’eddagala.

A. Entambula y’emirimu

Obuzito obw’obwereere bukusobozesa okutambula mu bitundu bisatu. Kino kikoppa emirimu egy’obulamu obw’amazima (okusitula bbokisi, okusitula eby’okulya).

• Okuwandiika ebyuma ebinyweza: Olw’okuba ggwe kennyini olina okutebenkeza obuzito, okwatagana n’ebinywa ebitono ebitabalika ebinyweza ebyuma bye biyinza okubuusa amaaso.

B. Obuwanvu bw’Entambula

Sayizi emu tetera kukwata bonna. Wadde ebyuma ebitereezebwa birungi nnyo, obuzito obw’obwereere busobozesa omubiri gwo okutambula mu kkubo lyagwo erisinga okuba ery’obutonde, ekiyinza okuba eky’omugaso eri bannabyamizannyo abalina ensengekera y’omubiri ey’enjawulo.

C. Okusobola okukola ebintu bingi

Dubbells emu esobola okukozesebwa okukola dduyiro ebikumi n’ebikumi, so ng’ate ekyuma kitera okukolebwa okukola entambula emu oba bbiri entongole.

3. Ensala: Olonda Otya?

Okulonda si 'either/or'—kukwata ku kukwataganya ekintu n'ekiruubirirwa.

Ddi Lw’olina Okulonda Ebyuma:

• Oli Beginner oyiga enkola z'entambula.

• Otendekebwa Hypertrophy (Muscle Growth) era oyagala okufulumya ekinywa mu ngeri etali ya bulabe (okugeza, Drop Sets).

• Otereera okuva ku buvune.

Ddi lw’olina okulonda obuzito obw’obwereere:

• Otendekebwa Explosive Power (okugeza, okusitula mu Olympics).

• Oyagala okulongoosa bbalansi n’okukwatagana.

4. Enkola ya 'Hybrid': Esinga obulungi mu nsi zombi

Abakugu mu by’omubiri abasinga bakkiriziganya nti: enkola esinga obulungi egatta byombi.

Enkola:

1. Tandika n’obuzito obw’obwereere: Sooka okole entambula zo ezizitowa, ezitali zimu (nga Squats oba Overhead Press) ng’amaanyi go mangi ate nga n’ebintu byo ebinyweza biba bipya.

2. Maliriza n’Ebyuma Ebisunsuddwa: Ebinywa byo ebinyweza bwe bimala okukoowa, kyusa odde ku byuma okusobola okusika obulungi ebinywa byo ebisookerwako okulemererwa nga tolina bulabe bwa buvune.

Expert Insight: Ekitongole kya Mayo Clinic kigamba nti eri abantu abakulu abasinga obungi, okugatta ebyuma n’obuzito obw’obwereere kiwa enkola esinga okuba ey’enjawulo ey’amaanyi n’okutebenkera.

5. Ekiwandiiko ekikwata ku bwannannyini

Bw’oba ​​nnannyini jjiimu oba ng’oyagala nnyo jjiimu y’awaka, waliwo ensonga endala emu: Okuddaabiriza.

Obuzito obw’obwereere mu bukulu tebulina ndabirira (ekyuma tekimenya). Kyokka ebyuma byetaaga okufaayo.

• Okukuuma 'smooth' Enkizo y'ebyuma, olina okukola okuddaabiriza ebyuma ebisunsuddwa bulijjo ..

• Kino kizingiramu okusiimuula emiggo egy’okulungamya n’okukebera waya. Wadde nga kyetaagisa okussaayo omwoyo katono, emigaso gy’obukuumi eri bammemba bo gitera okusinga obudde bw’okuddaabiriza. (Kebera Our . Ekitabo ky’okuddaabiriza eky’amagezi).

Mu bufunzi

Kale, kiki ekikusaanira?

Bw’oba ​​ossa ekitiibwa mu by’okwerinda, okutunuulira ebinywa ebituufu, n’obusobozi bw’okutendekebwa okutuuka ku kulemererwa nga tolina mubeezi, ebyuma ebisunsuddwamu bye bisinga okuwangula. Bw’oba ​​weetaaga okuzimba enkolagana y’emizannyo embisi, obuzito obw’obwereere bwetaagisa nnyo.

Ekisinga obulungi, embeera gy’otendekebwamu erina okukuwa byombi.

Upgrade your strength zone at XYS Fitness, tukola dizayini y’ebyuma ebikoppa obutonde bw’obuzito obw’obuzito obw’obwereere n’obukuumi bw’omutambi ogusunsuddwa. Browse Our . Selectorized series okunoonya ebyuma ebiwa ebisinga obulungi mu nsi zombi.