The Ultimate Guide to Selectorized Equipment: Okulonda Ebyuma Ebituufu mu Gym Yo

Tambula mu jjiimu yonna ey’obusuubuzi ekola obulungi, era ojja kuziraba: ennyiriri z’ebyuma ebiseeneekerevu nga biriko ebipimo by’obuzito, waya, ne ppini. Zino ze mugongo gw’ebifo eby’omulembe eby’okutendekebwamu omubiri.

Nga obuzito obw’obwereere bulina ekifo kyabyo, Selectorized Equipment ye muzira ataayimbibwa mu kukuuma bammemba n’obukuumi. Ku novice, tezitiisa nnyo okusinga squat rack. Ku muzimbi w’omubiri, zikuwa okweyawula kw’ebinywa okutaliiko kye zifaanana.

Naye nga nnannyini jjiimu oba omukuumi wa jjiimu z’awaka, oyawula otya ekyuma eky’omutindo ogwa waggulu n’ekigenda okumenya mu myezi mukaaga?

Mu kitabo kino, tumenyaamenya bamakanika, emigaso, n’emisingi gy’okugula eby’ebyuma ebisinga obulungi , okukuyamba okuteeka ssente mu kifo kyo mu ngeri etegeerekeka.

1. Ebyuma Ebisunsuddwa kye ki?

Ebyuma ebisunsuddwa (ebitera okuyitibwa 'ebyuma ebitikkiddwa ppini') kitegeeza ebyuma ebitendeka amaanyi omukozesa mw'alonda obuziyiza ng'ayingiza ppini mu mugogo gw'obuzito.

Engeri Gy’ekola

Obutafaananako byuma ebitikkira pulati ng’olina okutwala mu mubiri ebipande by’ekyuma ebizito okutuuka ku kyuma, yuniti ezisunsuddwa zikozesa enkola ya waya, ebiwujjo, ne kamera okusitula obuzito obuteekeddwateekeddwa nga tebunnabaawo.

• The Stack: Ebipande ebizitowa ebya nneekulungirivu ebitumbidde mu vertikal.

• The Pin: Ppini ya magineeti oba kkufulu elonda omugugu gw’obuzito.

• Entambula: Ekyuma kilungamya omuntu akikozesa okuyita mu kkubo eritali ddene ery’okutambula.

Ebizito ebisunsuddwa vs. Ebizito eby’obwereere

• Obuzito obw’obwereere: Weetaaga omukozesa okutebenkeza omugugu (ekyetaagisa obukugu obw’amaanyi).

• Selectorized: Ekyuma kiwa obutebenkevu (low skill requirement), ekisobozesa omukozesa okussa essira lyonna ku kusika oba okusika obuzito.

2. Ebirungi eby’obukodyo ebiri mu byuma ebisunsuddwa

Lwaki wandibadde ojjuza pulaani yo ey’omwaliiro n’ebyuma bino? Eky’okuddamu kiri mu bukuumi, okukola obulungi, n’okukola ebiramu.

A. Obukuumi n’okutuuka ku bantu

Ku muntu wa bulijjo agenda mu jjiimu, obukuumi bwe businga obukulu. With Strength Training Machines , tewali bulabe bwa kusuula barbell ku kifuba kyo.

• No Spotter Needed: Abakozesa basobola okusika okutuuka ku kulemererwa awatali bulabe. Bwe baba tebasobola kusitula buzito, omusulo gumala wansi ne gudda wansi.

• Okukendeeza ku bulabe bw'obuvune: Ekkubo eritali ddene ery'okutambula liziyiza 'okukoppa' oba okukozesa ffoomu embi, ekitera okuvaako obuvune n'obuzito obw'eddembe.

B. Okwawula Ebinywa (Hypertrophy) .

Abazimba omubiri baagala nnyo ebyuma ebisunsuddwa kubanga biwa okusika omuguwa okutambula obutasalako. Cam pulley ekoleddwa obulungi ekakasa nti obuziyiza bukwatagana n’amaanyi g’ekinywa ag’obutonde.

Omukugu: Okusinziira ku American College of Sports Medicine (ACSM) , ebyuma ebitendeka obuziyiza bikola nnyo naddala mu kwawula ebibinja by’ebinywa ebitongole, ekibifuula ebirungi ennyo mu kuddaabiriza n’okuzimba omubiri okulabika obulungi.

C. Okutendekebwa mu sipiidi ne Circuit

Mu jjiimu erimu abantu abangi, okukulukuta kye kintu kyonna. Ebyuma ebisunsuddwa bisobozesa abakozesa okukyusa obuzito mu sikonda 2 (just move the pin). Kino kizifuula ezituukiridde ku 'drop sets' oba zooni z'okutendekebwa mu nkulungo ez'amaanyi, okukuuma entambula ng'etambula mu ssaawa ez'okukola ennyo.

3. Ebikulu by’olina okulowoozaako ng’ogula

Ebyuma byonna tebitondeddwa nga byenkana. Nga ogenda ku browsing yaffe Selectorized Equipment Collection , noonya bino ebiraga omutindo.

1. Okuwangaala n’Okuzimba Omutindo

Embeera z’ebyobusuubuzi nkambwe. Noonya:

• Fuleemu: Ekyuma kya gaagi 11 oba okusingawo gwe mutindo gw’amakolero ogw’okutebenkera.

• Cables: Cables eziri mu mutindo gw’ennyonyi nga zirina amaanyi g’okusika amangi (ebiseera ebisinga 2,000+ lbs).

• Puleeyi: Puleesi za nayirooni eziriko bbeeri ezisiddwako ssimu zikola bulungi era nga zisirise bw’ogeraageranya n’eza pulasitiika ez’ebbeeyi entono.

2. Biomechanics ne Ergonomics

Ekyuma kiwulira 'obutonde'?

• Converging/Diverging Axis: Ebinyiga mu kifuba eby’omulembe n’abavubi balina okutambula mu arc entono (converging), nga bakoppa omubiri ogw’obutonde ogw’entambula, okusinga layini engolokofu.

• Okutereeza: Obugulumivu bw'entebe ne paadi z'emabega birina okuba nga byangu okutereezebwa okusobola okutuuka ku mukozesa wa 5'0' n'omukozesa wa 6'5' kyenkanyi.

3. Obulungi n’Ekigere

Obwengula ssente. Yuniti ez’omulembe ezisunsuddwamu zikoleddwa nga zirina ‘low profile’ okufuula jjiimu okulabika ng’eggule ate nga nnene. Ebibikka (ebibikka) ku bifo ebizitowa tebikoma ku kulabika bulungi wabula biziyiza engalo okunyiga —ekintu ekikulu ennyo mu by’okwerinda.

4. Ebyuma Ebisunsuddwamu Ebisemba mu Gym Yo

Bw’oba ​​otandise okuva ku ntandikwa, wano waliwo Ebyuma ebikulu ebitendeka amaanyi buli kifo kye kyetaaga.

The 'Big Three' for Omubiri ogwa Waggulu

1. Chest Press: Enkola esinga obukuumi okusinga bench press. Noonya emikono egy’enjawulo okuziyiza obutakwatagana mu binywa.

2. Lat Pulldown: Kyetaagisa nnyo ku bugazi bw’omugongo.

3. Shoulder Press: Ewa amaanyi waggulu awatali nsonga za kunyigirizibwa mu mugongo ezitera okusangibwa ne dumbbells.

Ebikulu mu lunaku lw'amagulu

1. Leg Extension / Leg Curl: Bino bye byuma byokka ebyawula obulungi ennywanto za quads ne hamstrings.

2. Leg Press: Ekintu ekikulu eky’okutambuza obuzito obuzito mu ngeri ey’obukuumi.

Omusingi Omukulu

1. Abdominal Crunch: Ewa obuziyiza obuziyiza wansi bwe butasobola kuwa.

2. Rotary Torso: Kikulu nnyo mu mizannyo egy’okukyusakyusa (golf, tennis).

Yeekenneenya models zino n'ebirala mu comprehensive yaffe Katalogu y’ebintu ebisunsuddwa.

Mu bufunzi

Okuteeka ssente mu eby’omutindo ogwa waggulu byuma ebisunsuddwa kwe kuteeka ssente mu buwanguzi bwa bammemba bo n’obukuumi bwabwe. Ebyuma bino biziba ekituli wakati w’abatandisi n’abakugu, ne biwa obumanyirivu mu kukola dduyiro mu ngeri ey’obukuumi, ennungi, era ennungi.

Ka obe ng’olongoosa ekifo ekiriwo oba ng’ozimba ekipya, kukulembeza ebyuma ebirina biomechanics ennungi ennyo n’okuzimba okuwangaala.

Mwetegefu okussaamu jjiimu yo ebikozesebwa? Lambula waffe... Selectorized Equipment Page okulaba specs, okusaba quote, n'okulaba engeri gye tuyinza okusitula ekifo kyo ekya fitness.