Selectorized Equipment for Beginners: A bul tanna tur kaihhruaina kimchang tak

Gym chhunga a vawi khatna atana kal chu a hlauhawm thei hle. Metal contraption complex tak tak row hrang hrang te, barbell rit tak hnuaia mipui an bengchheng te, leh dumbbell rack-a chawi chhuah theih loh ang maia lang te i hmu a.

Strength training lama mi thar i nih chuan: 'Khawi atanga tan pawh nge ka tan ang?' tih hi i zawt mai thei.

A chhanna chu Selectorized Equipment a ni.

Heng machine te hi fitness khawvel 'friendly face' an ni. I kalna tur kaihruaitu tur, i ruhkawrte humhimna tur leh pin i kalna tur ang maia rit thlak awlsamna tur atana siam an ni.

He kaihhruainaah hian selectorized equipment chu eng nge ni tih chiang takin kan tarlang a, engvangin nge a bul tan tan tan chuan duhthlanna him ber a nih tih kan tarlang a, vawiinah hian i tan theihna tur full-body routine awlsam tak kan pe bawk.

1. Selectorized Equipment chu eng nge ni?

Selectorized Equipment ('pin-loaded machines' tia koh fo) tih hian weight stack hmanga chakna zirtirna machine a kawk a ni.

Iron plate rit tak tak physically load ngai 'free weights' (dumbbells leh barbells) ang lo takin selectorized machine-ah hian rectangular weights built-in stack a awm a.

A Hnathawh Dan:

1. The Stack: Vertical tower of weights, a tlangpuiin 10lb emaw 5kg increment-a tihpun a ni.

2. The Pin: Stack chhungah magnetic pin dahin i resistance i thlang thin. 50lbs lift i duh em? Pin chu '50.' tih chhinchhiahna plate-ah dah rawh.

3. The Path: Machine-ah i thu a, handle-te i nawr emaw, i hrual emaw a ni. Machine hian i movement chu fixed track-ah a kaihruai a, form chu 'mess up' thei lo turin a tichiang a ni.

2. Engvangin nge Hetah hian Beginners te hian an tan tur

Novice tan chuan Selectorized Equipment hlawkna hi a tluk loh a ni.

A. Hriselna hmasa ber

Free weights hian balance leh coordination a mamawh a ni. Squat laiin i balance i hloh chuan i tlu thei a ni.

• The Machine Advantage: Machine hian i taksa a ti nghet a. 'spotter' (nangmah entu tur) i mamawh lo. A rit lutuk chuan a handle te chu i thlah mai a, weight stack chu harsatna awm lovin a tlahniam ta a ni.

B. Instant Adjust theihna a ni

Circuit workout i tih lai kha han mitthla teh. Free weights hmang hian dumbbells i keng leh a ngai a ni. Selectorized machine hmang hian second hnih chhungin 20lbs atanga 40lbs ah i inthlak thei a ni. Hei hian i workout chu a ti rang zawk a, a buaithlak lo zawk bawk.

C. Movement zir chhuah

Machine hian i taksa chu a che dan tur a zirtir thin. Chest Press machine hian i thluak chu bar wobbling chungchangah ngaihtuah buai ngai lovin pushing motion a zirtir thin.

Hriselna Thudik: American Heart Association chuan kar khatah vawi hnih tal chakna training an rawt a. Machine hian luh theihna tur daltu chu a tihhniam a, chu chuan he thil hrisel tak hi i vawng tlat mai thei a ni.

3. A bul tanna tur Machine thlan chhuah Top 4

Enchhin turin i inpeih em? Heng machine pawimawh pali kan hmuh te hi hetiang hi a ni Selectorized Equipment Catalog a ni a , chu chuan taksa pum puia workout a pe thei che a ni.

1. The Chest Press (Taksa chunglam nawr) .

• Target Muscles: Chhung (Pectorals), Kekawrte, Triceps te.

• Hman dan: Seat chu handle te chu mid-chest level-a awm turin siamrem rawh. I kut a phar thlengin handle te chu hmalam pan la, zawi zawiin kir leh rawh.

• Engvangin nge: Taksa chunglam chakna chu him takin a siam a, i rilruah barbell tlak hlauhawmna a awm lo.

2. The Lat Pulldown (Taksa chunglam atanga lak chhuah) .

• Target Muscles: Hnunglam (Latissimus Dorsi), Biceps te.

• Hman dan: Pad hnuaiah i khup dahin thu rawh. I kut phar la, bar chu man rawh. Bar chu i rilru chunglam lam hawiin hnuai lamah hrual la, i shoulder blades te chu hrual khawm rawh.

• Engvangin nge: 'slumping.' dotu hnungzang ruh te a tichak a, posture siamthat a pui a ni.

3. Leg Press (Taksa hnuai lam nawr) .

• Target Muscles: Quads (Thighs), Glutes, Hamstrings te a ni.

• Hman dan: I hnungzang chu pad-ah flat-in thu rawh. Platform-ah chuan i ke chu i kephah zau zawnga inhlat takin dah rawh. Platform chu nawr chhuak la (i khup kha lock suh!), chutah zawi zawiin hnuai lam pan rawh.

• Engvangin nge: Full back support neia squat hlawkna a pe a ni.

4. Thutthleng (Mid-Back) .

• Target Muscles: Middle Back, Hnunglam kekawrte.

• A hman dan: I rilru chu pad-ah nghatin thu rawh. Handle te chu i lam hawiin hrual la, i elbow te chu i taksa hnaih takah dah la.

• Engvangin nge: Nitin desk-a thu thin tan chuan a pawimawh hle.

4. Beginner te Workout Plan awlsam tak

Kar khatah vawi 2-3 vel he routine hi hmang thin ang che. Session inkar ni 1 chhung chawlh hahdam rawh.

Hmasawnna tur: Form tha tak nen awlsam taka reps 15 i tih theih hnuah pin chu a rit ber dawttuah sawn thla rawh. Hei hi 'Progressive Overload.' tih a ni.

5. Gym Etiquette & Care chungchanga hriat tur rang tak

Beginner i nih pawhin hmanrua enkawl dan hriat hian pro ang maiin a lang.

1. Wipe It Down: I tih zawh hnuah seat leh handle te chu phihfai fo ang che.

2. Stack chu 'Slam' suh: Weights te chu zawi zawiin tihhniam rawh. An tlakchhiat tir hian thawm a siam a, machine a tichhia thei bawk.

3. Report Issues: Cable a chhe hmel emaw, pin a stick emaw a nih chuan gym staff te hnenah hrilh rawh. dik taka enkawl Selectorized Equipment hi himna atana pawimawh tak a ni.

Tawpna

Strength training hi thil buaithlak leh hlauhawm tak a nih a ngai lo. Selectorized Equipment hian taksa ruh siamna leh hriselna tihchangtlunna kawng kaihhruaina, him leh tangkai tak a pe a ni.

Heng machine atanga i tan hian kum tam tak chhunga i rawngbawlna tur chakna lungphum i siam a ni.

I in emaw, i facility emaw equip turin i inpeih em? Home gym setup zawng tan emaw, member tharte ei tur facility neitu emaw i nih pawhin, kan user-friendly hi explore rawh Selectorized Series chu motion awlsam leh awlsam taka kal theihna tura duan a ni.