Ubwino wa Zida Zosankhidwa Zophunzitsira Mphamvu: Chifukwa Chake Muyenera Kuziphatikiza muzochita zanu

Kuphunzitsa mphamvu sikulinso kwa omanga thupi. Zimatsimikiziridwa mwasayansi kuti zimawonjezera kachulukidwe ka mafupa, kulimbikitsa kagayidwe kachakudya, komanso kukulitsa moyo wautali. Komabe, njira yomwe mumasankhira kuti mupange mphamvu imakhala yofunika kwambiri monga momwe mumalimbikira.

Ngakhale zolemetsa zaulere (ma dumbbell ndi ma barbell) zili ndi malo ake, Zida Zosankhidwa - makina omwe amagwiritsa ntchito stack yolemetsa ndi pini - amapereka maubwino apadera omwe angasinthire mphamvu zanu zolimbitsa thupi komanso chitetezo.

Kaya ndinu mwiniwake wa malo ochitira masewera olimbitsa thupi omwe amavala malo atsopano kapena okonda masewera olimbitsa thupi omwe mukufuna kuwongolera zomwe mumachita, kumvetsetsa Ubwino wa Zida Zosankhidwa ndikofunikira kuti mukwaniritse zolinga zanu.

1. Zosagwirizana ndi Chitetezo ndi Kuwongolera

Chifukwa chimodzi chimene anthu amapeŵera kunyamula zolemera ndi kuopa kuvulala. Kugwetsa dumbbell pamapazi anu kapena kukakamira pansi pa benchi yosindikizira ndizovuta zenizeni ndi zolemetsa zaulere.

Zida Zosankhidwa zimachotsa zoopsazi kudzera mu uinjiniya.

• Mayendedwe Otsogozedwa: Makinawa amaletsa kusuntha kupita ku njira yeniyeni, yolondola ya biomechanically. Izi zimalepheretsa 'kunyenga' kapena kugwiritsa ntchito mphamvu, zomwe ndizomwe zimayambitsa zovuta.

• Palibe Spotter Chofunikira: Mutha kuphunzitsa kulephera (pomwe simungathe kuchitanso china) mosamala. Ngati simungathe kukweza zolemerazo, mumangosiya zogwirira ntchito, ndipo muluwo umakhazikika pansi.

• Chitetezo Chophatikizana: Makina apamwamba kwambiri, monga omwe ali mkati mwathu Selectorized Series , gwiritsani ntchito makamera ndi ma pulleys kuti mufanane ndi mphamvu yachilengedwe ya thupi lanu, kuchepetsa kupsinjika pamalumikizidwe pamalo ofooka kwambiri okweza.

Zabwino kwa Novices: Chifukwa makinawa amakhazikitsira katundu wanu, Selectorized Equipment for Beginners ndiye malo otetezeka kwambiri padziko lonse lapansi ophunzirira kukana.

2. Laser-Focused Minofu Kudzipatula

Nthawi zina, simukufuna kulimbitsa thupi lonse; mukufuna kulunjika malo enieni ofooka.

Zolemera zaulere ndizo 'mayendedwe' - amagwiritsa ntchito minofu yambiri nthawi imodzi kuti azitha kulemera kwake. Ngakhale zabwino kugwirizana, izi zingakulepheretseni kutopetsa kwathunthu gulu linalake la minofu.

Ubwino Wosankhidwa:

• Kudzipatula: Makina Okulitsa Miyendo amalunjika pa quadriceps yekha. Squat, poyerekeza, imaphatikizapo glutes, kumbuyo, ndi pakati. Ngati msana wanu uli wofooka, ukhoza kukomoka miyendo yanu isanachite. Makinawa amaonetsetsa kuti minofu yomwe mukufuna imatenga 100% ya katunduyo.

• Kupanikizika Kokhazikika: Zingwe ndi makamera amasunga kupsinjika kwa minofu panthawi yonse yoyenda, mosiyana ndi ma dumbbells pomwe kukangana kumatsika pamwamba kapena pansi pakuyenda.

Clinical Insight : Kafukufuku wofalitsidwa mu Journal of Strength and Conditioning Research akuwonetsa kuti maphunziro opangidwa ndi makina ndi othandiza kwambiri pa hypertrophy (kukula kwa minofu) chifukwa amalola kukhazikika kwakukulu ndi kukakamiza kutulutsa minofu yomwe ikufuna.

3. Kutsata Kupita Patsogolo Mosalimbikira

Pophunzitsa mphamvu, njira yokhayo yakukulira ndikupyolera mu 'Progressive Overload' -pang'onopang'ono kukulitsa zovuta pakapita nthawi.

Ndi zolemetsa zaulere, kulumpha kuchokera pa 20lb dumbbell kupita ku 25lb dumbbell ndikuwonjezeka kwa 25%, komwe kungakhale kudumpha kwakukulu.

Zida Zosankhidwa Zimapangitsa kutsatira kukhala kosavuta:

• Micro-Adjustments: Zolemera zambiri zimalola kuti pakhale kuwonjezereka kochepa. Mutha kuwona kupita patsogolo kwanu: 'Sabata yatha ndinali pa pin 4, sabata ino ndili pa pin 5.'

• Kusintha Kwachangu: Izi ndizofunikira panjira monga 'Drop Sets' (kupanga seti, kuchepetsa kulemera, ndikuchita zambiri). Mutha kusuntha pini mu sekondi imodzi osasiya kulimbitsa thupi kwanu kuti musake mbale zatsopano.

4. Kusinthasintha kwa Cholinga Chilichonse

Limodzi mwamalingaliro olakwika akulu ndikuti makina ndi a 'toning.' Zowonadi, Makina Ophunzitsira Amphamvu ndi zida zosunthika pazolinga zilizonse zolimbitsa thupi.

Cholinga: Kumanga Minofu (Hypertrophy)

Makina amakulolani kuti munyamule mosamala katundu wolemetsa ndi voliyumu yayikulu. Mutha kuyang'ana kwathunthu 'kufinya' kwa minofu popanda kudandaula za kukhazikika.

Cholinga: Kutaya Mafuta (Metabolic Conditioning)

Chifukwa mutha kusintha zolemera nthawi yomweyo, makina osankhidwa ndiabwino pa Maphunziro a Circuit . Mutha kusuntha kuchokera ku Chest Press kupita ku Row kupita ku Leg Press ndi zero nthawi yokhazikitsa, kusunga kugunda kwa mtima wanu ndikuwotcha ma calories ambiri.

Cholinga: Kukonzanso

Kuyenda koyendetsedwa bwino kumalola omwe akuchira kuvulala kuti alimbitse minofu popanda kuvulazanso.

5. Chidziwitso cha Moyo Wautali ndi Chisamaliro

Kwa eni malo ochitira masewera olimbitsa thupi komanso ogwiritsa ntchito masewera olimbitsa thupi kunyumba, phindu lina ndikulimba. Mosiyana ndi ma treadmill okhala ndi ma mota ovuta, makina osankhidwa ndi makina.

Komabe, kuti musunge 'kusalala ngati silika' kumverera, kusamalidwa pang'ono kumapita kutali.

• Selectorized Equipment Maintenance ndi yosavuta: nthawi zonse pukutani upholstery ndi mafuta ndodo zowongolera.

• Zida zosamalidwa bwino zimakhala ndi mtengo wake wautali ndikuonetsetsa kuti chitetezo (monga zingwe) chimakhala chodalirika.

Mapeto

Kukangana pakati pa zolemetsa zaulere ndi makina sikuyenera kukhala 'kaya/kapena' kusankha. Komabe, Ubwino wa Zida Zosankhidwa -chitetezo, kudzipatula, komanso kugwiritsa ntchito mosavuta - kumapangitsa kuti ikhale gawo lofunika kwambiri pamaphunziro aliwonse ovuta.

Kaya ndinu wongoyamba kumene kuchitapo kanthu kapena wonyamula wapamwamba yemwe akuyang'ana kuti alekanitse minofu yotsalira, makinawa amapereka kulondola komwe mukufunikira kuti muchite bwino.

Kodi mwakonzeka kukweza maphunziro anu? Onani zomwe zidapangidwa ndi biomechanically XYS Fitness Selectorized Collection . Kuyambira mayunitsi apanyumba ophatikizika kupita ku mabwalo amalonda, tili ndi zida zopangira inu amphamvu.