Zida Zosankhidwa Kwa Oyamba: Buku Lokwanira Poyambira

Kuyenda mu masewera olimbitsa thupi kwa nthawi yoyamba kungakhale koopsa. Mumaona mizere ya zitsulo zovuta kumvetsa, anthu akungong'ung'udza pansi pa mabelu olemetsa, ndi mabelu odumphadumpha osatheka kuwakweza.

Ngati mwangoyamba kumene kuphunzitsidwa za mphamvu, mungafunse kuti: 'Ndiyambira kuti?'

Yankho ndi Selectorized Equipment.

Makinawa ndi 'nkhope yochezeka' yadziko lolimbitsa thupi. Amapangidwa kuti aziwongolera kayendetsedwe kanu, kuteteza mafupa anu, ndikupanga masikelo osinthika kukhala osavuta monga kusuntha pini.

Mu bukhuli, tikulongosola ndendende zomwe zida zosankhidwazo zili, chifukwa chake ndizotetezeka kwambiri kwa oyamba kumene, ndikupereka chizoloŵezi chosavuta cha thupi lonse kuti muyambe lero.

1. Kodi Selectorized Equipment ndi chiyani?

Zida Zosankhidwa (zomwe nthawi zambiri zimatchedwa 'makina odzaza pini') zimatanthawuza makina ophunzitsira mphamvu omwe amagwiritsa ntchito zolemera.

Mosiyana ndi 'zolemera zaulere' (ma dumbbells ndi barbells) komwe mumayenera kunyamula mbale zachitsulo zolemera, makina osankhidwa amakhala ndi mulu womangidwamo wamakona amakona anayi.

Momwe Imagwirira Ntchito:

1. The Stack: nsanja yowongoka yolemera, nthawi zambiri mu 10lb kapena 5kg increments.

2. Pin: Mumasankha kukana kwanu poyika pini ya maginito mu stack. Mukufuna kukweza 50lbs? Ikani chikhomo mu mbale yolembedwa '50.'

3. Njira: Mumakhala pamakina ndikukankha kapena kukoka zogwirira. Makinawa amawongolera kayendedwe kanu panjira yokhazikika, kuwonetsetsa kuti simungathe 'kusokoneza' mawonekedwe.

2. Chifukwa Chake Oyamba Ayenera Kuyambira Pano

Kwa novice, Ubwino wa Zida Zosankhidwa ndizosayerekezeka.

A. Chitetezo Choyamba

Zolemera zaulere zimafuna kulinganiza ndi kugwirizana. Ngati mutaya mphamvu yanu panthawi ya squat, mukhoza kugwa.

• Ubwino wa Makina: Makinawa amakhazikika thupi lanu. Simukusowa 'wowumbira' (wina kuti akuwoneni). Ngati kulemera kuli kolemera kwambiri, mumangosiya zogwirira ntchito, ndipo kulemera kwake kumatsika mopanda vuto.

B. Kusintha Kwaposachedwa

Tangoganizirani kuchita masewera olimbitsa thupi. Ndi zolemera zaulere, muyenera kunyamula ma dumbbells mmbuyo ndi mtsogolo. Ndi makina osankhidwa, mutha kusintha kuchokera ku 20lbs kupita ku 40lbs mumasekondi awiri. Izi zimapangitsa kulimbitsa thupi kwanu mwachangu komanso kosasokoneza.

C. Kuphunzira Mayendedwe

Makina amaphunzitsa thupi lanu kusuntha. Makina a Chest Press amaphunzitsa ubongo wanu kusuntha popanda kudandaula kuti bar ikugwedezeka.

Zoona Zaumoyo: Bungwe la American Heart Association limalimbikitsa kuphunzitsa mphamvu kawiri pa sabata. Makina amachepetsa chotchinga cholowera, ndikupangitsa kuti mukhale ndi mwayi wotsatira chizolowezi ichi.

3. Top 4 Selectorized Machines kwa oyamba kumene

Mwakonzeka kuyesa? Nawa makina anayi ofunikira omwe amapezeka mwathu Selectorized Equipment Catalog yomwe imakupatsani masewera olimbitsa thupi athunthu.

1. Chosindikizira pachifuwa (Kukankha Kwapamwamba)

• Minofu Yolinga: Chifuwa (Pectorals), Mapewa, Triceps.

• Momwe Mungagwiritsire Ntchito: Sinthani mpando kuti zogwirira ntchito zikhale pakati pa chifuwa. Kankhirani zogwirira patsogolo mpaka manja anu atatambasulidwa, kenako pang'onopang'ono mubwerere.

• Chifukwa: Zimapanga mphamvu zam'mwamba za thupi mosatekeseka, popanda chiopsezo cha barbell kugwera pachifuwa chanu.

2. The Lat Pulldown (Kukoka kwa Thupi Lapamwamba)

• Minofu Yolinga: Kumbuyo (Latissimus Dorsi), Biceps.

• Momwe Mungagwiritsire Ntchito: Khalani pansi ndi mawondo anu pansi pa mapepala. Kwezani mmwamba ndikugwira bar. Kokani kampando molunjika pachifuwa chanu chakumtunda, kufinya mapewa anu palimodzi.

• Chifukwa: Zimathandiza kukonza kaimidwe mwa kulimbikitsa minofu yakumbuyo yomwe imalimbana ndi 'kugwa.'

3. The Leg Press (Kukankha Pansi Pathupi)

• Minofu Yolinga: Quads (ntchafu), Glutes, Hamstrings.

• Momwe Mungagwiritsire Ntchito: Khalani ndi nsana wanu mopanda padi. Ikani mapazi anu motalikirana ndi mapewa m'lifupi pa nsanja. Kankhirani nsanja kutali (musatseke mawondo anu!), kenako muchepetse pang'onopang'ono.

• Chifukwa: Zimapereka ubwino wa squat ndi chithandizo chonse chakumbuyo.

4. Mzere Wokhala (Mid-back)

• Minofu Yolinga: Pakati Kumbuyo, Mapewa Ambuyo.

• Momwe Mungagwiritsire Ntchito: Khalani ndi chifuwa chanu motsutsana ndi pad. Kokani zogwirira kwa inu, ndikusunga zigono zanu pafupi ndi thupi lanu.

• Chifukwa: Ndizofunikira kwa aliyense amene amakhala pa desiki tsiku lonse.

4. Ndondomeko Yosavuta Yoyambira Yolimbitsa Thupi

Gwiritsani ntchito izi 2-3 pa sabata. Pumulani kwa tsiku limodzi pakati pa magawo.

Momwe Mungapitirire: Mukatha kubwereza 15 mosavuta ndi mawonekedwe abwino, sunthani piniyo mpaka kulemera kwake kotsatira. Izi zimatchedwa 'Progressive Overload.'

5. Chidziwitso Chachangu pa Gym Etiquette & Care

Ngakhale ngati woyamba, kudziwa momwe mungachitire ndi zida kumakupangitsani kuti muwoneke ngati pro.

1. Pukutani Pansi: Nthawi zonse pukutani mpando ndi zogwirira mukamaliza.

2. Musati 'Slam' Stack: Tsitsani zolemera mofatsa. Kuwasiya kuti awonongeke kumapangitsa phokoso ndipo kukhoza kuwononga makina.

3. Nenani Nkhani: Ngati chingwe chikuwoneka choduka kapena pini yamamatira, auzeni ogwira ntchito yolimbitsa thupi. Moyenera Kusamalira Zida Zosankhidwa ndizofunikira pachitetezo.

Mapeto

Kuphunzitsa mphamvu sikuyenera kukhala kovuta kapena kowopsa. Zida Zosankhidwa zimapereka njira yowongoleredwa, yotetezeka, komanso yothandiza yopangira minofu ndikuwongolera thanzi lanu.

Poyambira ndi makinawa, mumamanga maziko amphamvu omwe angakutumikireni zaka zikubwerazi.

Mwakonzeka kukonza nyumba yanu kapena malo anu? Kaya ndinu wongoyamba kumene kufunafuna malo ochitira masewera olimbitsa thupi kunyumba kapena eni malo omwe amasamalira mamembala atsopano, onani momwe tingagwiritsire ntchito Selectorized Series yopangidwira kuyenda kosalala, mwachilengedwe.