Chifukwa Chake Makina Osankhidwa Ndi Ofunika Pakuphunzitsa Mphamvu: Ubwino ndi Malangizo

Kuphunzitsa mphamvu sikulinso kwa omanga thupi. Masiku ano, imadziwika kuti ndi gawo lofunikira paumoyo, moyo wautali, komanso ntchito ya metabolic. Koma kwa ambiri, gawo lolemera laulere-ndi ma dumbbell ake olemera ndi mayendedwe ovuta a barbell-ikhoza kukhala yowopsya kapena yowopsa.

Lowetsani Zida Zosankhidwa.

Makina odzaza pini awa ndi mwala wapangodya wa malo olimbitsa thupi ozungulira bwino. Amatsekereza kusiyana pakati pa chitetezo ndi kulimba, kulola aliyense kuchokera kwa odwala okonzanso kupita kwa othamanga apamwamba kuti akwaniritse malire awo.

M'nkhaniyi, tikuyang'ana mozama chifukwa chake makinawa ali ofunikira kuti minofu ikule, momwe angagwiritsire ntchito kuti ikhale yopambana, komanso momwe mungawasungire kuti mutsimikizire kuti ndalama zanu zimatenga zaka zambiri.

1. Ubwino Waukulu: Chifukwa Chiyani Sankhani Zosankhidwa?

Ngakhale zolemetsa zaulere zimadalira mphamvu yokoka komanso kukhazikika, Makina Ophunzitsa Amphamvu amapereka maubwino apadera amthupi omwe amathandizira kupita patsogolo.

A. Kupanikizika Kokhazikika ndi Kupirira Kwa Minofu

Chimodzi mwazabwino zazikulu za Selectorized Equipment ndikugwiritsa ntchito makamera ndi ma pulleys.

• Sayansi: Kam (gudumu lofanana ndi impso) limasintha mphamvu panthawi yonseyi. Izi zimagwirizana ndi kukana kwa makina kumapindikira ku mphamvu yachilengedwe ya minofu yanu.

• Zotsatira zake: Minofu yanu imakhala yosasunthika kuyambira pachiyambi cha rep mpaka kumapeto, mosiyana ndi dumbbell curl yomwe imatsika pamwamba pa kayendetsedwe kake. Izi ndizothandiza kwambiri pa hypertrophy (kukula kwa minofu).

B. Chitetezo ndi Maphunziro a Solo

'Kuphunzitsa mpaka kulephera' ndikofunikira pakukula, koma kowopsa ndi zolemera zaulere ngati mulibe chowunikira.

• Chitetezo Chosankhidwa: Ngati simungathe kumaliza kubwereza komaliza pamakina a Chest Press, mumangotsitsa. Palibe chiopsezo cha kulemera kuphwanya inu. Chidalirochi chimalola ogwiritsa ntchito kukweza molemera komanso movutikira.

C. Maphunziro Ozungulira Mwachangu

Kwa eni ake a masewera olimbitsa thupi, kutulutsa ndikofunikira. Makina osankhidwa amalola ogwiritsa ntchito kusintha kukana mumasekondi posuntha pini. Izi zimathandizira 'ma drop sets' ndi maphunziro ozungulira, kupangitsa kuti mamembala azisuntha komanso kupewa zovuta pabwalo la masewera olimbitsa thupi.

Kuzindikira Katswiri: Malinga ndi Harvard Health Publishing , kuphunzitsa mphamvu ndi makina ndi njira yabwino kwambiri yothanirana ndi kutayika kwa minofu yokhudzana ndi ukalamba (sarcopenia) chifukwa imapereka malo olamulidwa omwe amachepetsa kupsinjika pamagulu.

2. Momwe Mungagwiritsire Ntchito Zida Zosankhidwa Moyenerera

Kugula Zida Zapamwamba Zosankhidwa Ndi sitepe yoyamba. Kugwiritsa ntchito moyenera ndi gawo lachiwiri. Kusawoneka bwino kumatha kubweretsa kuvulala, ngakhale pamakina.

Lamulo la 'Pivot Point'.

Makina ambiri (monga Leg Extensions kapena Bicep Curls) amakhala ndi mzere wina wake wozungulira, womwe nthawi zambiri umakhala ndi kadontho kofiira kapena zomata.

• Langizo: Gwirizanitsani cholumikizira chanu (bondo kapena chigongono) molunjika ndi mfundoyi. Ngati cholumikizira chanu sichinagwirizane, makinawo amalimbana ndi ma biomechanics anu achilengedwe, zomwe zimayambitsa kumeta ubweya pamgwirizano.

Lamulirani Zoipa

Kulakwitsa kofala ndikutsitsa zolemetsa 'slam' pansi.

• Kukonzekera: Phulani mmwamba (1 sekondi), pumirani (1 sekondi), ndikutsitsa pang'onopang'ono (3 masekondi). Gawo lotsika (eccentric) ndi pamene kuwonongeka kwa minofu ndi kukula kotsatira kumachitika.

Sinthani pa Range of Motion

Onetsetsani kuti mpando wasinthidwa kuti mutambasule mokwanira. Ngati mpando uli wochepa kwambiri pa Shoulder Press, mukhoza kuyamba kuyenda mu malo osokonezeka, kusokoneza chikhomo cha rotator.

3. Kusamalira: Kuteteza Ndalama Zanu

Mapangidwe apamwamba Zida Zosankhidwa zimamangidwa kuti zizikhalitsa, koma zimafunikira chisamaliro. Makina osamalidwa bwino amamva 'zatsopano' ngakhale patatha zaka zisanu.

Macheke atsiku ndi tsiku/sabata

1. Upholstery: Pukuta mapepala mukamaliza kugwiritsa ntchito kuchotsa thukuta, zomwe zimatha kusweka vinyl pakapita nthawi.

2. Zingwe: Yang'anani zingwe kuti muwone ngati zili ndi zisonyezo zonyeka kapena zosenda. Ngati muwona zingwe zachitsulo, sinthani chingwecho nthawi yomweyo.

Kupaka mafuta pamwezi

'Kusalala' kwa makina kumatengera ndodo zolondolera (zitsulo zolemetsa zimatsetsereka mmwamba ndi pansi).

• Zomwe mungagwiritse ntchito: Gwiritsani ntchito mafuta a silicon 100%.

• Zomwe OSATI kugwiritsa ntchito: Osagwiritsa ntchito mafuta kapena mafuta (monga WD-40). Izi zimakopa fumbi ndi dothi, ndikupanga 'gummy' phala lomwe limapangitsa kuti pakhale mikangano ndikuwononga tchire.

Kulimbitsa Hardware

Kugwedezeka kumatha kumasula mabawuti pakapita nthawi. Kamodzi pamwezi, yendani ndi wrench kuti muwonetsetse kuti ma bolts ndi zomata za pulley ndizolimba.

Mapeto

Zida Zosankhidwa zimapereka chitetezo chapadera, kulondola kwa biomechanical, ndi kudziyimira pawokha kwa ogwiritsa ntchito zomwe zolemera zaulere sizingafanane. Kwa eni malo ochitira masewera olimbitsa thupi, ndiwo ma workhorses omwe amasunga mamembala kukhala otetezeka komanso okhutira. Kwa ogwiritsa ntchito, ndi chida chothandizira kukankhira mapiri odutsa.

Posankha makina oyenerera ndi kuwasamalira moyenera, mumapanga malo ophunzitsira omwe amabala bwino.

Mukuyang'ana makina omwe amaphatikiza kulimba ndi biomechanics? Onani mndandanda wathu wonse wamagiredi amalonda Makina Osankhidwa Amphamvu . Kuchokera pamalumikizidwe olemetsa mpaka mapangidwe a ergonomic, tili ndi zida zokwezera malo anu.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Kodi makina osankhidwa angapange minofu yochuluka ngati zolemera zaulere?

A: Inde. Minofu ya minofu sadziwa ngati mukugwira dumbbell kapena chogwirira cha makina; zimangozindikira kupsinjika. Makina nthawi zambiri amakhala abwinoko pakulekanitsa minofu yeniyeni kuti ikule (hypertrophy), pomwe zolemera zaulere zimakhala zabwinoko pakulimbitsa mphamvu zonse.

Q: Kodi ndiyenera kusintha kangati zingwe?

A: M'malo ochitira masewera olimbitsa thupi, zingwe ziyenera kusinthidwa chaka chilichonse kapena pakangoyamba kutha. M'malo ochitira masewera olimbitsa thupi kunyumba, amatha zaka 5+.

Q: Kodi pali kusiyana kotani pakati pa 'Zosankhidwa' ndi 'Zopakidwa mbale'?

A: Zosankhidwa zimagwiritsa ntchito thumba lolemera lopangidwa ndi pini. Plate-Loaded imafuna kuti mupachike mbale zolemetsa pamanja pamakina. Selectorized ndi yachangu komanso yabwino; Plate-Loaded imalola katundu wolemera kwambiri omwe nthawi zambiri amakondedwa ndi othamanga apamwamba.

Q: Kodi zida zosankhidwa ndizoyenera oyamba kumene?

A: Ndithu. Ndilo koyambira koyambira kwa oyamba kumene chifukwa makinawo amawongolera njira yoyenda, kuchepetsa mayendedwe ophunzirira komanso chiwopsezo chovulala.