Ultimate Guide to Selectorized Equipment: Kusankha Makina Oyenera a Gym Yanu

Yendani kumalo ochitira masewera olimbitsa thupi aliwonse ochita bwino, ndipo mudzawawona: mizere yamakina owoneka bwino okhala ndi zolemera, zingwe, ndi mapini. Izi ndizo msana wa zipangizo zamakono zolimbitsa thupi.

Ngakhale zolemetsa zaulere zili ndi malo awo, Selectorized Equipment ndiye ngwazi yosunga membala komanso chitetezo. Kwa oyamba kumene, amakhala owopsa kuposa squat rack. Kwa omanga thupi, amapereka kudzipatula kosayerekezeka kwa minofu.

Koma monga mwini masewera olimbitsa thupi kapena woyang'anira nyumba yochitira masewera olimbitsa thupi, mumasiyanitsa bwanji pakati pa makina apamwamba kwambiri ndi omwe angawonongeke m'miyezi isanu ndi umodzi?

Mu bukhuli, tikuphwanya zimango, zopindulitsa, ndi njira zogulira Zida Zosankhidwa Zabwino Kwambiri , kukuthandizani kuti mupange ndalama zodziwitsira malo anu.

1. Kodi Selectorized Equipment ndi chiyani?

Zida Zosankhidwa (zomwe nthawi zambiri zimatchedwa 'makina odzaza pini') zimatanthawuza makina ophunzitsira mphamvu pomwe wogwiritsa ntchito amasankha kukana polowetsa pini mu stack yolemetsa.

Momwe Imagwirira Ntchito

Mosiyana ndi makina odzaza mbale komwe mumayenera kunyamula mbale zachitsulo zolemera kupita ku makina, mayunitsi osankhidwa amagwiritsa ntchito zingwe, ma pulleys, ndi makamera kukweza masikelo osungidwa kale.

• Mundawu: Ma mbale olemera amakona anayi ataunjika molunjika.

• Pini: Pini ya maginito kapena yotsekera yomwe imasankha kulemera kwake.

• The Movement: Makina amawongolera wogwiritsa ntchito njira yokhazikika.

Selectorized vs. Free Weights

• Zolemera Zaulere: Amafuna wogwiritsa ntchito kuti akhazikitse katunduyo (zofunika zaukadaulo wapamwamba).

• Zosankhidwa: Makinawa amapereka kukhazikika (zosowa zamaluso otsika), kulola wogwiritsa ntchito kuyang'ana kwambiri kukankha kapena kukoka kulemera.

2. The Strategic Ubwino wa Selectorized Machines

Chifukwa chiyani muyenera kudzaza pulani yanu yapansi ndi makina awa? Yankho lagona pachitetezo, magwiridwe antchito, ndi biomechanics.

A. Kupititsa patsogolo Chitetezo ndi Kufikika

Kwa anthu ambiri ochita masewera olimbitsa thupi, chitetezo ndichofunika kwambiri. Ndi Strength Training Machines , palibe chiopsezo chogwetsa barbell pachifuwa chanu.

• Palibe Spotter Yofunika: Ogwiritsa ntchito amatha kukankhira kulephera bwinobwino. Ngati sangathe kukweza kulemera kwake, muluwo umangotsika pansi.

• Kuchepetsa Chiwopsezo cha Kuvulala: Njira yokhazikika imalepheretsa 'kubera' kapena kugwiritsa ntchito mawonekedwe olakwika, omwe ndi chifukwa chofala chovulala ndi zolemera zaulere.

B. Kudzipatula kwa Minofu (Hypertrophy)

Omanga thupi amakonda zida zosankhidwa chifukwa zimapereka kukangana kosalekeza. Kam pulley yopangidwa bwino imatsimikizira kuti kukana kumagwirizana ndi mphamvu yachilengedwe ya minofu.

Chidziwitso cha Katswiri: Malinga ndi American College of Sports Medicine (ACSM) , makina ophunzitsira kukana amakhala othandiza makamaka pakulekanitsa magulu apadera a minofu, kuwapangitsa kukhala abwino kukonzanso ndikumanga thupi lokongola.

C. Maphunziro Othamanga ndi Kuzungulira

M'malo ochitira masewera olimbitsa thupi, kuyenda ndi chilichonse. Makina osankhidwa amalola ogwiritsa ntchito kusintha kulemera kwa masekondi a 2 (ingosuntha pini). Izi zimawapangitsa kukhala abwino kwa 'ma drop sets' kapena malo ophunzitsira ozungulira othamanga kwambiri, kuti magalimoto aziyenda nthawi yayitali kwambiri.

3. Mfundo Zofunika Kwambiri Pogula

Sikuti makina onse amapangidwa mofanana. Pamene kusakatula wathu Selectorized Equipment Collection , yang'anani zizindikiro izi za khalidwe.

1. Kukhalitsa ndi Kumanga Ubwino

Malo amalonda ndi ovuta. Yang'anani:

• Chimango: 11-gauge chitsulo kapena thicker ndiye muyeso wamakampani kuti ukhale bata.

• Zingwe: Zingwe zamtundu wa ndege zolimba kwambiri (nthawi zambiri 2,000+ lbs).

• Pulleys: Mapuleti a nayiloni okhala ndi zomata zomata amapereka kutsetsereka kosalala, kopanda phokoso poyerekeza ndi mapulasitiki otsika mtengo.

2. Biomechanics ndi Ergonomics

Kodi makinawa amamva 'zachilengedwe'?

• Kutembenuza/Kupatukana Axis: Makina osindikizira pachifuwa chapamwamba ndi opalasa ayenera kuyenda mozungulira pang'ono (kutembenuka), kutsanzira momwe thupi limayendera, osati mzere wowongoka.

• Kusintha: Kutalika kwa mipando ndi mapepala akumbuyo ayenera kusinthidwa mosavuta kuti agwirizane ndi 5'0' wogwiritsa ntchito 6'5' mofanana.

3. Zokongola ndi Mapazi

Malo ndi ndalama. Magawo amakono osankhidwa amapangidwa ndi mawonekedwe otsika kuti masewera olimbitsa thupi awoneke otseguka komanso otakasuka. Nsalu (zophimba) pazitsulo zolemera sizimangowoneka bwino komanso zimalepheretsa zala kuti zisapinidwe - chinthu chofunikira kwambiri chotetezera.

4. Zida Zosankhidwa Zosankhidwa Pamasewera Anu Olimbitsa Thupi

Ngati mukuyambanso, apa pali Makina Ophunzitsira Amphamvu Ofunikira omwe malo aliwonse amafunikira.

The 'Big Three' kwa Upper Body

1. Chest Press: Njira yotetezeka kwambiri yosindikizira benchi. Yang'anani manja odziimira kuti muteteze kusamvana kwa minofu.

2. Lat Pulldown: Yofunikira pakufupikitsa kumbuyo.

3. Press Shoulder: Amapereka mphamvu yopitilira pamwamba popanda zovuta zapamsana zomwe nthawi zambiri zimapezeka ndi ma dumbbells.

Zofunikira za Tsiku la Leg

1. Kukulitsa Miyendo / Kupiringa Kwa Miyendo: Awa ndi makina okhawo omwe amalekanitsa bwino ma quads ndi hamstrings.

2. Leg Press: Chofunikira pakusuntha kulemera kolemetsa bwino.

The Core

1. Abdominal Crunch: Amapereka kukana komwe ma crunches apansi sangathe kupereka.

2. Rotary Torso: Yofunikira pamasewera ozungulira (gofu, tenisi).

Onani mitundu iyi ndi zina zambiri mwatsatanetsatane Selectorized Product Catalog.

Mapeto

Kuyika ndalama pazida zapamwamba kwambiri zosankhidwa ndikuyika ndalama pakuchita bwino ndi chitetezo cha mamembala anu. Makinawa amatsekereza kusiyana pakati pa oyamba kumene ndi odziwa bwino, ndikupereka chidziwitso chotetezeka, chogwira ntchito, komanso chogwira ntchito.

Kaya mukukweza malo omwe alipo kapena mukumanga yatsopano, yang'anani makina okhala ndi biomechanics abwino kwambiri komanso zomangamanga zolimba.

Kodi mwakonzeka kukonza malo anu ochitira masewera olimbitsa thupi? Pitani kwathu Tsamba la Zida Zosankhidwa kuti muwone zochulukira, pemphani mtengo, ndikuwona momwe tingakwezere malo anu olimba.