Kulimbitsa Thupi Mogwira Ntchito Pogwiritsa Ntchito Zida Zosankhidwa: Njira Zamagulu Onse Olimbitsa Thupi

Mwalowa mu masewera olimbitsa thupi. Mukuwona mizere ya Selectorized Equipment . Mukudziwa kuti ndi otetezeka komanso ogwira mtima. Koma funso ndilakuti: Kodi kwenikweni nditani nawo?

Anthu ambiri amagwera mumsampha wongoyendayenda mopanda cholinga kuchokera pamakina ena kupita kwina, kubwereza kangapo, ndikuyang'ana foni yawo. Kuti mupeze zotsatira zenizeni—kaya ndiko kutaya mafuta, kukula kwa minofu, kapena mphamvu—mumafunikira dongosolo.

Kukongola kwa Strength Training Machines kwagona pakusinthasintha kwawo. Ndiwoyenera kwa mabwalo oyambira odekha, komanso ndi chida chachinsinsi cha omanga thupi otsogola omwe amapanga ma seti otsika kwambiri.

Mu bukhuli, timapereka machitidwe atatu opangidwa mogwirizana ndi zomwe mukuchita, kukuthandizani kuti mupindule kwambiri ndi nthawi yanu yochitira masewera olimbitsa thupi.

1. Njira Yoyambira: Kumanga Maziko

Cholinga: Phunzirani machitidwe oyenda ndikumanga kupirira kwa thupi lonse. Mafupipafupi: 2-3 pa sabata (pokhala ndi tsiku limodzi lopuma pakati).

Ngati ndinu watsopano ku masewera olimbitsa thupi, Selectorized Equipment ndiye bwenzi lanu lapamtima. Imakhazikika thupi lanu, kukulolani kuti muyang'ane pa 'kukankha' ndi 'kukoka' popanda kudandaula za kusanja chitsulo cholemera.

'Wozungulira Thupi Lonse'

Chitani masewera olimbitsa thupi 1, kenaka pitani ku yotsatira ndikupumula pang'ono (masekondi 30-60). Bwerezani dera lonse nthawi 2-3.

1. Kusindikiza mwendo: 12-15 reps (Zolinga: Quads, Glutes)

2. Kusindikiza pachifuwa: 12-15 reps (Zolinga: Chifuwa, Triceps)

3. Lat Pulldown: 12-15 reps (Zolinga: Kumbuyo, Biceps)

4. Kusindikiza Kwapamapewa Kwambiri: 12-15 reps (Zolinga: Mapewa)

5. Makina Olimbitsa M'mimba: 15-20 reps (Zolinga: Core)

Malangizo Othandizira: Yang'anani pang'onopang'ono tempo. Werengerani '1-2' panjira yokwera, ndi '1-2-3' panjira yotsika. Kulamulira n'kofunika kwambiri kuposa kulemera.

2. Njira Yapakatikati: Kugawanika kwa 'Push-Kokani'

Cholinga: Hypertrophy (Kukula kwa Minofu) ndi kuchuluka kwamphamvu. pafupipafupi: 4 pa sabata (mwachitsanzo, Lolemba / Lachiwiri / Lachinayi / Lachisanu).

Panthawi imeneyi, mwakonzeka kugawa ziwalo za thupi lanu kuti muwonjezere voliyumu. Tidzagwiritsa ntchito Supersets -kuchita masewera olimbitsa thupi awiri kumbuyo ndi kumbuyo popanda kupuma. Izi zimapangitsa kuti mtima wanu ukhale wokwera komanso zimawonjezera kutopa kwa minofu.

Kulimbitsa thupi A: Kukhazikika kwa Thupi Lapamwamba

• Superset 1:

  • Press Press pachifuwa: 3 seti ya 10 reps

  • Mzere Wokhala: 3 seti ya 10 reps

• Superset 2:

  • Kusindikiza Kwamapewa: 3 seti ya 12 reps

  • Lat Pulldown: 3 seti ya 12 reps

• Womaliza:

  • Tricep Press Down: 3 seti ya 15 reps

Kulimbitsa Thupi B: Kuyikira Kwambiri Pathupi

• Superset 1:

  • Kusindikiza mwendo: 3 seti ya 10 reps

  • Leg Curl (Hamstrings): 3 seti ya 12 reps

• Superset 2:

  • Kukula kwa miyendo (Quads): 3 seti ya 12 reps

  • Kukula kwa Ng'ombe: 3 seti ya 15 reps

• Womaliza:

  • Rotary Torso: 3 seti ya 15 reps mbali iliyonse

3. Njira Yotsogola: Kuyika Kwambiri Kwambiri Kutsitsa

Cholinga: Kuthyola mapiri komanso kutopa kwambiri kwa minofu. pafupipafupi: 4-5 pa sabata.

Apa ndipamene Zida Zapamwamba Zosankhidwiratu zimawaladi. Chifukwa mumasintha kulemera ndi pini, mutha kuchita 'Drop Sets' nthawi yomweyo-chinthu chovuta kwambiri kuchita ndi ma dumbbells.

Njira ya 'Kulephera Kwamakina'

Sankhani kulemera komwe mungathe kukweza kwa 8 reps. Chitani 8 reps. Nthawi yomweyo sunthani piniyo m'mbale 1-2 (zopepuka) ndikubwerezanso zambiri momwe mungathere. Kusiya kulemera kachiwiri ndi kubwereza mpaka kulephera.

Chitsanzo cha Leg Day Finisher:

• Makina Owonjezera Miyendo:

  • 150 lbs x 8 kubwereza

  • Palibe mpumulo -> 110 lbs x Kulephera

  • Palibe mpumulo -> 70 lbs x Kulephera

  • Mpumulo 2 mphindi. Bwerezani 3 nthawi.

Chifukwa chiyani izi zimagwira ntchito: Njira iyi imatenga ulusi uliwonse wa minofu, kuyambira kugunda mwachangu mpaka kutsika pang'onopang'ono, zomwe zimatsogolera kukula kwakukulu.

4. Kuyang'anira Kupita Kwanu

Simungathe kukonza zomwe simukuziyeza.

• Lembani Nambala Zanu: Sungani kope losavuta kapena gwiritsani ntchito pulogalamu. Lembani kulemera ndi kubwereza kwa gawo lililonse.

• Kuchulukirachulukira Kuchulukirachulukira: Kuti mukhale wolimba, muyenera kuwonjezera zovuta pakapita nthawi. Ngati munachita ma 100 lbs pa 10 reps sabata yatha, yesani 100 lbs pa 11 reps kapena 105 lbs pa 10 reps sabata ino.

• Mvetserani Thupi Lanu: Ngati mfundo ikupweteka (kupweteka kwambiri), siyani. Yang'anani kusintha kwa mpando wanu. Monga tafotokozera m'nkhani yathu Chosankha Chokonzekera & Chitsogozo cha Chitetezo , kuyanjanitsa koyenera ndi poyambira makina ndikofunikira.

Mapeto

Kaya mukuyamba ulendo wanu wolimbitsa thupi kapena mukuyang'ana kuti mufotokoze mwatsatanetsatane za minofu, Selectorized Equipment imapereka zida zomwe mukufuna.

• Oyamba: Agwiritseni ntchito ngati chitetezo ndi mawonekedwe ophunzirira.

• Apakati: Agwiritseni ntchito popanga voliyumu ndi ma supersets.

• Zapamwamba: Gwiritsani ntchito njira zolimba ngati madontho.

Chinsinsi chake ndi kusasinthasintha. Sankhani ndondomeko yomwe ili pamwambapa yomwe ikugwirizana ndi msinkhu wanu, pitirizani kwa masabata 4-6, ndipo muwone mphamvu zanu zikukwera.

Konzekerani Malo Olimbitsa Thupi Anu Kuti Achite Bwino Kuti muzichita masewera olimbitsa thupi bwino, mumafunika makina omwe amapereka kukana kosalala komanso kapangidwe ka ergonomic. Onani mndandanda wathu wathunthu wamagiredi amalonda Makina Osankhidwa Amphamvu kuti mukweze malo anu ophunzirira.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Ndiyenera kupuma nthawi yayitali bwanji pakati pa makina a makina?

A: Pakuti olimba ambiri, 60-90 masekondi ndi muyezo. Pa maphunziro apamwamba ozungulira, khalani opumula pansi pa masekondi 45 kuti kugunda kwa mtima wanu kukhale kokwezeka.

Q: Kodi ndingaphatikize makina ndi cardio?

A: Ndithu. Njira yodziwika bwino ndi 'Crcuit Training,' pomwe mumachita mphindi 5 pa treadmill ndikutsatiridwa ndi ma seti atatu pamakina osankhidwa. Izi zimawotcha zopatsa mphamvu pomanga minofu.

Q: Kodi ndikufunika chowotchera ma seti olemetsa awa?

A: Ayi, ndicho phindu lalikulu la zida zosankhidwa. Mutha kuphunzitsa kulephera kwathunthu bwinobwino chifukwa cholemeracho chili mkati mwa makinawo.

Q: Kodi ndimadziwa bwanji nthawi yoti ndisamukire kumlingo wina wolimbitsa thupi?

A: Ngati mungathe kumaliza masewera olimbitsa thupi omwe muli nawo panopa popanda kukumana ndi zovuta, kapena ngati kupita patsogolo kwanu kwayima (kutsika) kwa masabata opitirira a 2, ndi nthawi yoti muwonjezere mphamvu kapena kusintha kugawanika kwapamwamba.