Okutegeera Ebyuma Ebisunsuddwa: Engeri gye Bikolamu ne Lwaki Obyetaaga

Bw’oba ​​wali otambuddeko mu jjiimu ey’ettunzi, oba ozirabye: ennyiriri z’ebyuma ebiseeneekerevu nga biriko ebipimo by’obuzito ebya nneekulungirivu, waya, n’ebiwujjo. Zino zimanyiddwa nga Selectorized Equipment , era ze mugongo gw’omulimu gw’okukola ffiiti ogw’omulembe.

Wadde ng’obuzito obw’obwereere (dumbbells ne barbells) butera okufuna essanyu mu kuzimba omubiri okw’amaanyi, ebyuma ebisunsuddwa bye bizira ebitayimbibwa mu kukula kw’ebinywa mu ngeri ey’obukuumi, ennungi, era egenderere.

Naye kiki ddala ekifuula ekyuma 'selectorized,' era lwaki wandibadde oziteeka mu kifo kyo oba mu jjiimu y'awaka?

Mu kitabo kino, tumenyaamenya makanika, emigaso, n’ebika ebikulu eby’Ebyuma Ebitendeka Amaanyi ebitegeeza obumanyirivu bw’okukola dduyiro obw’omutindo ogwa waggulu.

1. Engeri Ebyuma Ebisunsuddwa gye Bikolamu

Ekigambo 'selectorized' kitegeeza enkola y'okulonda obuzito. Okwawukanako n’ebyuma ebitikkira obupande ng’olina okusitula mu mubiri n’okutikka ebipande by’ekyuma ebizito ku bbaala, ebyuma ebisunsuddwa bikozesa omutuba gw’obuzito oguzimbibwamu.

Enkola

1. The Weight Stack: Omutuba ogwesimbye ogw’ebipande by’ebyuma (ebiseera ebisinga buli kimu 10-20 lbs) gutambula waggulu ne wansi ku miggo egy’okulungamya.

2. The Pin: Omukozesa 'alonda' obuziyiza ng'ayingiza ppini ya magineeti mu pulati y'obuzito gy'ayagala.

3. The Pulleys and Cams: Bw’osika oba okusika omukono, waya eyita mu nkola ya pulleys okusitula obuzito bw’olonze.

Eky’okulwanyisa eky’ekyama: The Cam

Yuniti ezisunsuddwa ez'omutindo ogwa waggulu zirina 'Cam'—namuziga eringa ekibumba ng'akaguwa kazinga.

• Kye kikola: Kikyusa leverage mu ntambula yonna.

• Lwaki kikulu: Kikwatagana n’engeri ekyuma gye kigumira amaanyi g’ebinywa byo ag’obutonde. Okugeza mu bicep curl, ekyuma kiwulira nga kiweweevu wansi (w’oba ​​omunafu) ate wakati (awali amaanyi) nga kizitowa. Kino kikakasa nti ebinywa bisikirizibwa okusingawo.

2. Ebirungi eby’obukodyo ebiri mu byuma ebisunsuddwa

Lwaki ebifo eby'emizannyo eby'oku ntikko n'ebifo eby'okuddaabiriza byesigamye nnyo ku Selectorized Equipment ? Eky’okuddamu kiri mu by’okwerinda ne biomechanics.

A. Obukuumi n’okutebenkera okutaliiko kye bifaanana

Obukuumi kye kintu nnamba emu eri bannannyini jjiimu.

• No Spotter Required: Abakozesa basobola okusitula obuzito obuzito nga tebatya kwesuula bbaatule. Singa ebinywa biremererwa, omutuba gumala wansi ne gudda mu kifo kyagwo.

• Ekkubo erifugibwa: Ekyuma kilungamya entambula y'omukozesa, ne kiziyiza 'okukoppa' ne ffoomu embi ezitera okuvaako obuvune n'obuzito obw'eddembe.

B. Okutuuka ku mitendera gyonna

• Abatandisi: Enkola y’okuyiga eri wansi. Ebipande ebiyigiriza bitera okulaga engeri entuufu ey’okutuula n’okutambula.

• Abakadde: Okutebenkera kukendeeza ku bulabe bw’okugwa oba okunyigirizibwa kw’ennyondo.

• Ebirungi: Abazimba omubiri bazikozesa okwawula ebinywa ebitongole oluvannyuma lw’okukooya ebinywa byabwe ebinyweza n’obuzito obw’obwereere.

C. Okukozesa obulungi obudde

Mu jjiimu erimu abantu abangi, sipiidi y’esinga obukulu. Okukyusa obuzito ku kyuma ekisunsuddwa kitwala sekondi 2 (okutambuza ppini), bw’ogeraageranya ne sekondi 30+ okutikka/okutikkula pulati. Kino kizifuula ennungi ennyo mu kutendekebwa mu nkulungo n’okutendekebwa okw’amaanyi amangi.

Industry Insight: Okusinziira ku American Council on Exercise (ACE) , okutendekebwa okwesigamiziddwa ku byuma kukola nnyo naddala eri abatandisi kuba kiyamba okuzimba omusingi gw’amaanyi ate nga kikendeeza ku byetaago by’okukwasaganya.

3. Ebika by’Ebyuma Ebisunsuddwa ebya bulijjo

Bw’oba ​​oyambaza jjiimu, weetaaga ebyuma ebitabuddwamu okubikka omubiri gwonna. Bino bye bintu ebikulu ebisangibwa mu... Katalogu y’Ebyuma Ebirondeddwa.

Omubiri ogwa Waggulu

• Chest Press: Etunuulira ebitundu by’ekifuba n’ebitundu ebisatu. Eky’okuddako ekisinga obukuumi okusinga bench press.

• Lat Pulldown: Etunuulira omugongo (latissimus dorsi). Kyetaagisa nnyo mu kuzimba V-taper.

• Shoulder Press: Etunuulira ebitundu ebiyitibwa deltoids. Ewa amaanyi ag’okungulu awatali nsonga za kunyigirizibwa mu mugongo ezitera okukwatagana n’okunyiga dumbbell okuyimirira.

Omubiri ogwa wansi

• Leg Press: Ekyuma ekikuba amaanyi mu quads ne glutes. Esobozesa abakozesa okutambuza emigugu emizito mu ngeri ey’obukuumi.

• Okugaziya amagulu: Dduyiro yekka eyawula mu bujjuvu ebitundu by’omubiri ebina.

• Seated Leg Curl: Etunuulira emisuwa gy’omugongo, kikulu nnyo mu kunyweza okugulu.

Entobo

• Abdominal Crunch: Ewa obuzito obuziyiza eri abs, nga buno businga ku standard floor crunches okuzimba core thickness.

4. Ekiwandiiko ekikwata ku ndabirira

Omugaso gumu ogutera okubuusibwa amaaso ogwa yuniti ezisunsuddwa kwe kuwangaala kwazo. Okwawukanako ne treadmills ezirina motors n’ebyuma ebizibu, Selectorized Equipment ya makanika.

Bw’ofaayo ennyo —gamba ng’okusiimuula emiggo egy’omulagirizi n’okukebera waya —ebyuma bino bisobola okumala emyaka mingi. (Kino tukikwatako mu bujjuvu mu kitabo kyaffe ekikwata ku Selectorized Equipment Maintenance ).

Mu bufunzi

Selectorized Equipment ekuwa omugatte omutuufu ogwa yinginiya ne physiology. Ewa engeri etali ya bulabe, ennungi, era ennyangu okukozesa okuzimba amaanyi, ekigifuula ekitundu ekikakatako eri ekifo kyonna ekijjuvu eky’okutendekebwa.

Oba oli nnannyini jjiimu ng’oyagala okwongera okusigala mu bammemba oba ayagala nnyo okukola dduyiro ng’oyagala okukola dduyiro ow’obukuumi, okuteeka ssente mu byuma eby’omutindo ogwa waggulu kusalawo kusasula mu bivaamu.

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