Zida Zosankhidwa vs. Zolemera Zaulere: Ndi Iti Yoyenera Kwa Inu?

Yendani mu masewera olimbitsa thupi aliwonse, ndipo mudzawona kugawanika komveka. Kumbali imodzi, kuyimba kwa ma dumbbells achitsulo ndi ma barbell (Zolemera Zaulere). Kumbali ina, kuyenda kowoneka bwino, kowongolera kwa Selectorized Equipment.

Kwa zaka zambiri, mkangano wakhala ukukulirakulira m'magulu olimbitsa thupi: Chabwino n'chiti?

Anthu omanga thupi molimba mtima angalumbire squats zolemera, pamene akatswiri ochiritsa thupi amalimbikitsa chitetezo cha makina. Chowonadi? Onse ali ndi malo awo.

Mu bukhuli, tikuphwanya ubwino ndi kuipa kwa Strength Training Machines motsutsana ndi zolemera zaulere kuti zikuthandizeni kusankha chida chomwe chili choyenera zolinga zanu.

1. Mlandu wa Zida Zosankhidwa

Zida Zosankhidwa zimatanthawuza makina omwe ali ndi kulemera kwake komwe kukana kumasinthidwa ndikusuntha pini. Ichi ndi chifukwa chake iwo ali ofunika kwambiri mu zipangizo zamakono.

A. Chitetezo ndi Kudziimira

Ubwino waukulu ndi chitetezo. Ndi makina, kulemera kumakakamizika kunjira yokhazikika.

• Palibe Spotter Yofunika: Mutha kukanikiza kulemera kwakukulu pamakina a Chest Press osawopa kuti bar ikukuphwanyani mukalephera.

• Kuchepetsa Kuopsa kwa Kuvulala: Chifukwa makinawo amakhazikika mtolo, pali chiopsezo chochepa chotsitsa zolemera kapena kupotoza cholumikizira movutikira. (Tikambirana izi mwatsatanetsatane m'nkhani yathu Kukonzanso ndi Kuteteza Kuvulala ).

B. Kudzipatula kwa Minofu

Ngati mukufuna kukula minofu yeniyeni, makina ndi apamwamba.

• Kuthamanga Kwambiri: Kukula kwa mwendo kumalekanitsa quadriceps kwathunthu. Ndi barbell squat, kumbuyo kwanu kapena glutes akhoza kutopa pamaso pa quads.

• Constant Tension: Chifukwa cha makina a cam mumakina apamwamba kwambiri, kukana kumakhala kosasunthika mumayendedwe onse, mosiyana ndi zolemetsa zaulere pomwe mphamvu yokoka imalamulira katundu.

C. Kusavuta Kugwiritsa Ntchito Kwa Oyamba

Kwa novice, kukwapula kwa barbell ndikowopsa komanso kwaukadaulo. Makina osankhidwa ali ndi chithunzi, mpando, ndi njira yokhazikika. Zimachepetsa chotchinga cholowera, zomwe zimalola oyamba kumene kuti ayambe kukweza nthawi yomweyo.

2. Mlandu wa Zolemetsa Zaulere

Zolemera zaulere zimaphatikizapo ma dumbbells, barbells, kettlebells, ndi mipira yamankhwala.

A. Ntchito Yoyenda

Zolemera zaulere zimakulolani kuti musunthe miyeso itatu. Izi zimatsanzira zochitika zenizeni (kukweza bokosi, kunyamula zakudya).

• Kulemba Ntchito Zolimbitsa Thupi: Chifukwa muyenera kudziyesa nokha kulemera, mumagwiritsa ntchito minofu yaing'ono yokhazikika yomwe makina anganyalanyaze.

B. Mitundu Yoyenda

Kukula kumodzi sikukwanira zonse. Ngakhale makina osinthika ndiabwino, zolemera zaulere zimalola thupi lanu kuyenda munjira yake yachilengedwe, yomwe ingakhale yopindulitsa kwa othamanga omwe ali ndi mawonekedwe apadera a thupi.

C. Kusinthasintha

Ma dumbbell awiri atha kugwiritsidwa ntchito pamasewera olimbitsa thupi mazana ambiri, pomwe makina nthawi zambiri amapangidwira kusuntha kumodzi kapena kuwiri.

3. Chigamulo: Mungasankhe Bwanji?

Kusankha si 'kaya/kapena' -ndiko kufananiza chida ndi cholinga.

Nthawi Yosankha Makina:

• Ndinu Oyamba kuphunzira kayendedwe kachitidwe.

• Mukuchita maphunziro a Hypertrophy (Kukula kwa Minofu) ndipo mukufuna kutaya minofu bwinobwino (mwachitsanzo, Drop Sets).

• Mukuchira kuvulala.

Nthawi Yomwe Mungasankhire Zolemera Zaulere:

• Mukuphunzitsidwa za Mphamvu Zophulika (mwachitsanzo, kukweza kwa Olimpiki).

• Mukufuna kuwongolera bwino komanso kulumikizana.

4. Njira ya 'Hybrid': Yabwino Kwambiri Pazolengedwa Zonse

Akatswiri ambiri olimbitsa thupi amavomereza: njira yabwino kwambiri imaphatikiza zonse ziwiri.

Njira:

1. Yambani ndi Zolemetsa Zaulere: Chitani mayendedwe anu olemetsa, ophatikizika (monga Squats kapena Overhead Press) choyamba mphamvu yanu ikakwera ndipo zolimbitsa thupi zanu zili zatsopano.

2. Malizitsani ndi Zida Zosankhidwa: Minofu yanu yokhazikika ikatopa, sinthani ku makina kuti mukankhire mosamala minofu yanu yayikulu kuti isawonongeke popanda kuvulaza.

Kuzindikira Katswiri: Chipatala cha Mayo chikuwonetsa kuti kwa akuluakulu ambiri, kuphatikiza makina ndi zolemetsa zaulere kumapereka njira yabwino kwambiri yolimbikitsira komanso kukhazikika.

5. Chidziwitso cha umwini

Ngati ndinu mwini masewera olimbitsa thupi kapena okonda masewera olimbitsa thupi kunyumba, pali chinthu chinanso: Kukonza..

Zolemera zaulere ndizosakonza (chitsulo sichisweka). Komabe, makina amafunikira chisamaliro.

• Kuti musunge makina 'osalala' pamakina, muyenera kuchita Kukonza Zida Zosankhidwa pafupipafupi..

• Izi zimaphatikizapo kupukuta ndodo zolondolera ndi kuyendera zingwe. Ngakhale zimafunikira chisamaliro chochulukirapo, phindu lachitetezo kwa mamembala anu nthawi zambiri limaposa nthawi yokonza. (Onani zathu Upangiri Wothandizira Malangizo).

Mapeto

Kotero, chomwe chiri choyenera kwa inu?

Ngati mumayamikira chitetezo, kulunjika kwa minofu yolondola, komanso luso lophunzitsa kulephera popanda mnzanu, Selectorized Equipment ndiye wopambana bwino. Ngati mukufuna kupanga mgwirizano wothamanga, zolemera zaulere ndizofunikira.

Moyenera, malo anu ophunzirira ayenera kupereka zonse ziwiri.

Sinthani Malo Anu Amphamvu Pa XYS Fitness, timapanga makina omwe amatengera mayendedwe achilengedwe a masikelo aulere ndi chitetezo cha stack yosankhidwa. Sakatulani athu Selectorized Series kuti mupeze zida zomwe zimapereka zabwino kwambiri padziko lonse lapansi.