Kumvetsetsa Zida Zosankhidwa: Momwe Zimagwirira Ntchito ndi Chifukwa Chake Mukuzifunira

Ngati mudalowapo kumalo ochitira masewera olimbitsa thupi, mwawawonapo: mizere ya makina owoneka bwino okhala ndi milu yamakona amakona anayi, zingwe, ndi ma pulleys. Izi zimadziwika kuti Selectorized Equipment , ndipo ndizo msana wa makampani olimbitsa thupi amakono.

Ngakhale zolemetsa zaulere (ma dumbbells ndi ma barbell) nthawi zambiri zimawonekera pakumanga thupi molimba, makina osankhidwa ndi ngwazi zosadziwika za kukula kotetezeka, kogwira mtima, komanso kolunjika kwa minofu.

Koma ndi chiyani kwenikweni chomwe chimapangitsa makina 'osankhidwa,' ndipo chifukwa chiyani muyenera kuwaphatikiza m'chipinda chanu kapena malo ochitira masewera olimbitsa thupi kunyumba?

Mu bukhuli, tikuphwanya zimango, zopindulitsa, ndi mitundu yofunikira ya Strength Training Machines yomwe imatanthawuza kulimbitsa thupi kwapamwamba kwambiri.

1. Momwe Zida Zosankhidwa Zimagwirira Ntchito

Mawu akuti 'selectorized' amatanthauza njira yosankha kulemera. Mosiyana ndi makina odzaza mbale momwe mumayenera kunyamula ndi kunyamula mbale zachitsulo zolemera pa bala, makina osankhidwa amagwiritsira ntchito mulu woyezeramo.

Njira

1. Kulemera kwake: Mulu woyima wa mbale zachitsulo (nthawi zambiri 10-20 lbs iliyonse) umayenda mmwamba ndi pansi pa ndodo zowongolera.

2. Pini: Wogwiritsa 'amasankha' kukana polowetsa pini ya maginito mu mbale yolemera yomwe akufuna.

3. The Pulleys ndi Cams: Mukakankhira kapena kukoka chogwirira, chingwe chimadutsa mu dongosolo la ma pulleys kuti mukweze kulemera komwe mwasankha.

Chida Chachinsinsi: Cam

Zida zosankhidwa bwino kwambiri zimakhala ndi 'Cam' -wilo lokhala ngati impso lomwe chingwe chimazungulira.

• Zomwe zimachita: Zimasintha mphamvu panthawi yonseyi.

• Chifukwa chake kuli kofunikira: Imafanana ndi kukana kwa makina ku mphamvu yachilengedwe ya minofu yanu. Mwachitsanzo, mu bicep curl, makinawo amamva kuwala pansi (kumene muli ofooka) komanso olemera pakati (kumene muli amphamvu). Izi zimatsimikizira kukondoweza kwakukulu kwa minofu.

2. The Strategic Ubwino wa Selectorized Machines

Chifukwa chiyani malo apamwamba othamanga ndi malo otsitsirako amadalira kwambiri Zida Zosankhidwa ? Yankho lagona mu chitetezo ndi biomechanics.

A. Chitetezo Chosafanana ndi Kukhazikika

Chitetezo ndicho chofunikira kwambiri kwa eni ake a masewera olimbitsa thupi.

• Palibe Spotter Chofunikira: Ogwiritsa ntchito amatha kukweza zolemera popanda kuwopa kudzigwetsera okha. Ngati minofu ikulephera, muluwo umangotsika m'malo mwake.

• Njira Yolamuliridwa: Makinawa amawongolera kayendetsedwe ka wogwiritsa ntchito, kuteteza 'kubera' ndi mawonekedwe osakhala bwino omwe nthawi zambiri amabweretsa kuvulala ndi masikelo aulere.

B. Kufikika kwa Magawo Onse

• Oyamba: Njira yophunzirira ndiyotsika. Zikwangwani zophunzitsira nthawi zambiri zimawonetsa momwe mungakhalire ndi kusuntha.

• Okalamba: Kukhazikika kumachepetsa chiopsezo cha kugwa kapena kupsinjika kwa mafupa.

• Ubwino: Omanga thupi amawagwiritsa ntchito kuti alekanitse minofu inayake pambuyo potopetsa minofu yawo yokhazikika ndi zolemera zaulere.

C. Kugwiritsa Ntchito Nthawi

M'malo ochitira masewera olimbitsa thupi, kuthamanga ndikofunikira. Kusintha kulemera pamakina osankhidwa kumatenga masekondi a 2 (kusuntha pini), poyerekeza ndi masekondi 30+ kuti mutsegule / kutsitsa mbale. Izi zimawapangitsa kukhala abwino kwa maphunziro a dera komanso nthawi yayitali kwambiri.

Industry Insight: Malinga ndi American Council on Exercise (ACE) , maphunziro opangidwa ndi makina ndi othandiza makamaka kwa omwe angoyamba kumene chifukwa amathandizira kumanga maziko amphamvu pomwe akuchepetsa zofunikira zogwirizana.

3. Mitundu Yodziwika ya Zida Zosankhidwa

Mukamapanga masewera olimbitsa thupi, mumafunika makina osakanikirana kuti aphimbe thupi lonse. Nawa zomwe zidapezeka m'mabuku athu Mndandanda wa Zida Zosankhidwa.

Thupi Lapamwamba

• Chifuwa Press: Imalunjika pa pectoral ndi triceps. Njira ina yotetezeka kuposa makina osindikizira a benchi.

• Lat Pulldown: Imalowera kumbuyo (latissimus dorsi). Zofunikira pakumanga V-taper.

• Kukanikiza Pamapewa: Kulimbana ndi deltoids. Amapereka mphamvu zapamwamba popanda zovuta za kupsinjika kwa msana zomwe nthawi zambiri zimagwirizanitsidwa ndi makina osindikizira a dumbbell.

Thupi Lapansi

• Leg Press: Mphamvu yopangira ma quads ndi glutes. Amalola ogwiritsa ntchito kusuntha katundu wolemetsa mosamala.

• Kukulitsa Miyendo: Ntchito yokhayo yomwe imalekanitsa quadriceps.

• Miyendo Yokhala Pansi: Imalunjika ku hamstrings, yofunikira kuti mawondo akhale okhazikika.

Kwambiri

• Abdominal Crunch: Imapereka kukana kolemetsa kwa abs, komwe kumaposa ma crunches apansi pakupanga makulidwe apakati.

4. Ndemanga pa Kusamalira

Ubwino wina womwe nthawi zambiri umanyalanyazidwa ndi mayunitsi osankhidwa ndi moyo wautali. Mosiyana ndi ma treadmill okhala ndi ma mota ovuta komanso zamagetsi, Selectorized Equipment ndi makina.

Ndi chisamaliro chachikulu—monga kupukuta ndodo zolondolera ndi zingwe zoyendera—makina ameneŵa angakhalepo kwa zaka zambiri. (Tikufotokoza izi mwatsatanetsatane mu kalozera wathu wa Selectorized Equipment Maintenance ).

Mapeto

Selectorized Equipment imapereka kuphatikiza koyenera kwa uinjiniya ndi physiology. Imapereka njira yotetezeka, yothandiza, komanso yosavuta kugwiritsa ntchito yopangira mphamvu, ndikupangitsa kuti ikhale gawo lofunikira pagawo lililonse lolimbitsa thupi.

Kaya ndinu mwiniwake wa malo ochitira masewera olimbitsa thupi mukuyang'ana kuti muwonjezere kusunga mamembala kapena okonda masewera olimbitsa thupi omwe akufuna kulimbitsa thupi motetezeka, kuyika ndalama pamakina apamwamba ndi chisankho chomwe chimapereka zotsatira zake.

Mwakonzeka kufufuza zabwino kwambiri m'kalasi? Sakatulani zosonkhanitsira zathu zapamwamba za Makina Osankhidwa Amalonda kuti mupeze zoyenera malo anu ophunzirira.