Zida Zosankhidwiratu vs. Zolemera Zaulere: Ndi Iti Yabwino Pamasewera Anu?

Yendani mu masewera olimbitsa thupi aliwonse, ndipo mudzawona kugawanika komveka. Kumbali ina, kuyimba kwa chitsulo dumbbells ndi barbells. Kumbali ina, mizere yosalala, yabata ya Zida Zosankhidwa ndi milu yawo yolemetsa ndi mapini.

Kwa zaka zambiri, mkangano wakhala ukupitirirabe: Chabwino n'chiti?

Oyeretsa amatsutsa kuti zolemera zaulere ndi njira yokhayo yopangira mphamvu 'zenizeni'. Akatswiri amasiku ano ochita masewera olimbitsa thupi, komabe, amapambana Makina Ophunzitsira a Strength Training Machines chifukwa cha luso lawo lolekanitsa minofu ndikupewa kuvulala.

Chowonadi? Sikuti 'zabwino' -ndi zomwe zili zabwinoko ku cholinga chanu.

M'nkhaniyi, tikambirana za sayansi kumbuyo kwa njira zonsezi kuti zikuthandizeni kupanga maphunziro apamwamba.

1. Mlandu wa Zida Zosankhidwa

Zida Zosankhidwa (makina odzaza pini) amawongolera wogwiritsa ntchito njira yokhazikika. Simufunikanso kulinganiza kulemera; umangofunika kukankha kapena kuchikoka.

A. Chitetezo ndi Kudziimira

Iyi ndiye malo ogulitsa kwambiri. Ndi zolemera zaulere, kulephera kubweza kungakhale koopsa (tangoganizani kugwetsa barbell pachifuwa chanu).

• Phindu: Ndi makina osindikizira pachifuwa osankhidwa, ngati simungathe kukweza kulemera kwake, muluwo umatsika bwino. Izi zimakuthandizani kuti muphunzire kulephera popanda spotter.

B. Kudzipatula kwa Minofu (Hypertrophy)

Ngati mukufuna kukulitsa minofu inayake, makina ali ngati mfuti ya sniper.

• Ubwino: Makina amakhazikitsa thupi lanu kwa inu. Izi zikutanthauza kuti 'mitsempha yokhazikika' yanu simaba kukankhana. Ngati mukuchita Zowonjezera Miyendo, 100% ya katunduyo amapita ku quadriceps. Ichi ndichifukwa chake omanga thupi amakonda Zida Zapamwamba Zosankhidwiratu zosema thupi.

C. Woyamba-Wochezeka

Kwa wina watsopano ku masewera olimbitsa thupi, barbell squat ndizovuta komanso zowopsa. Makina a Leg Press, komabe, ndiwowoneka bwino. Imatsitsa chotchinga cholowera, kuthandiza oyamba kumene kumanga gawo loyambira lamphamvu motetezeka.

Chidziwitso cha Katswiri: Kafukufuku yemwe adasindikizidwa mu Journal of Strength and Conditioning Research adapeza kuti ngakhale zolemetsa zaulere zimayendetsa minofu yambiri yokhazikika, makina amagwiranso ntchito pomanga minofu yaiwisi mu gulu lomwe mukufuna.

2. Mlandu wa Zolemetsa Zaulere

Zolemera zaulere (ma dumbbells, barbells, kettlebells) zimafuna kuti mumenyane ndi mphamvu yokoka ndikuwongolera kulemera mu malo atatu-dimensional.

A. Kugwira Ntchito Mphamvu & Kukhazikika

M'dziko lenileni, zinthu sizikuyenda panjanji.

• Ubwino wake: Mukamachita dumbbell lunge, pachimake, akakolo, ndi m'chiuno zimayenera kugwira ntchito nthawi yayitali kuti musagwe. Izi zimamanga 'mphamvu zogwira ntchito' zomwe zimamasulira bwino kumasewera ndi zochitika zatsiku ndi tsiku.

B. Mitundu Yosiyanasiyana Yoyenda

Makina ali ndi njira yokhazikika. Ngati njirayo sikugwirizana ndi zimango za thupi lanu, zimakhala zovuta.

• Phindu: Zolemera zaulere zimakulolani kuti musinthe mbali ya dzanja lanu kapena chigongono pang'ono kuti mupeze malo omasuka komanso ogwira mtima kwambiri a thupi lanu.

3. Chigamulo: Mungasankhe Bwanji?

Simusowa kusankha mbali. Othamanga anzeru kwambiri amagwiritsa ntchito Njira Yophatikiza.

Kufananiza Pang'onopang'ono

Nthawi Yomwe Mungagwiritsire Ntchito Chiyani

1. Yambani ndi Zolemera Zaulere Zophatikiza: Gwiritsani ntchito ma barbell kapena ma dumbbells koyambirira kwa masewera olimbitsa thupi mukakhala ndi mphamvu zambiri. Yang'anani pa kugwirizana ndi kunyamula katundu.

2. Malizitsani ndi Makina Osankhidwa: Minofu yanu yokhazikika ikatopa, sinthani makina. Izi zimakuthandizani kuti muzitha kutaya minofu yomwe mukufuna popanda kudandaula kuti mawonekedwe anu akusweka.

Mwachitsanzo, yambani ndi Barbell Squat (Kulemera Kwaulere), ndipo malizitsani kulimbitsa thupi kwanu ndi mwendo Wowonjezera (Osankhidwa) kuti muwotche kwambiri ma quads.

Mapeto

Ndiye, ndani amapambana nkhondo ya Selectorized Equipment vs. Free Weights ? Yankho ndilakuti: Mumapambana mukamagwiritsa ntchito zonse ziwiri.

Zolemera zaulere zimamanga maziko anu ndi kulumikizana. Makina osankhidwa amakupatsani mwayi wokankhira minofu yanu mpaka malire ndikulunjika madera ena kuti akule. Malo ochitira masewera olimbitsa thupi komanso wothamanga wathunthu amafunikira zonse ziwiri.

Kodi malo anu ochitira masewera olimbitsa thupi akusowa 'Makina' theka la equation? Ngati mukufuna kuwonjezera chitetezo ndi kulondola kwa makina pamalo anu, onani zomwe timalipira Zosonkhanitsa Zida Zosankhidwa . Kuchokera pamakina osindikizira pachifuwa cha ergonomic mpaka ma gliding lat pulldowns, tili ndi zida zomaliza maphunziro anu achilengedwe.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Kodi ndingang'ambe pogwiritsa ntchito makina okha?

A: Inde. Kukula kwa minofu (hypertrophy) kumachitika chifukwa cha kupsinjika kwamakina komanso kupsinjika kwa metabolic. Makina osankhidwa apamwamba amapereka zonse ziwiri. Ambiri opanga ma bodybuilders amagwiritsa ntchito makina omwe amatsogolera kuwonetsero kuti asavulale.

Q: Kodi makina ndi abwino kukonzanso zovulala?

A: Nthawi zambiri, inde. Chifukwa makina amawongolera njira yoyenda, akatswiri ochiritsa thupi nthawi zambiri amawagwiritsa ntchito kuthandiza odwala kulimbitsa minofu yozungulira chovulalacho popanda kuyika pachiwopsezo chowonjezereka chifukwa cha kusakhazikika.

Q: Chifukwa chiyani makina osankhidwa ndi okwera mtengo kuposa ma dumbbells?

A: Makina osankhidwa ndi makina ovuta kwambiri ophatikiza kulemera, ma pulleys, makamera, ndi chimango chachitsulo. Komabe, makina amodzi (monga chingwe chopingasa) amatha kutumikira mazana a mamembala patsiku ndi kuvala kochepa, kupereka ROI yapamwamba.

Q: Ndiyenera kuyang'ana chiyani ndikagula zida zosankhidwa?

A: Yang'anani kuyenda kosalala (palibe kukangana), mipando yosinthika, ndi upholstery yokhazikika. Kuti mupeze mndandanda wathunthu, werengani zathu B2B Buying Guide for Selectorized Equipment.