Ibikoresho byatoranijwe kubatangiye: Ubuyobozi Bwuzuye bwo Gutangira

Kugenda muri siporo kunshuro yambere birashobora gutera ubwoba. Urabona umurongo wibyuma bigoye kugereranya, abantu bitotombera munsi ya barbell ziremereye, hamwe nibice bya dibbell bisa nkibidashoboka kuzamura.

Niba uri mushya mumyitozo yimbaraga, urashobora kubaza: 'Ndetse natangirira he? '

Igisubizo ni Ibikoresho byatoranijwe.

Izi mashini nizo 'isura yinshuti ' yisi yimyororokere. Byaremewe kuyobora urugendo rwawe, kurinda ingingo zawe, no gukora uburemere bworoshye nko kwimura pin.

Muri iki gitabo, turasenya neza ibikoresho byatoranijwe aribyo, kuki aribwo buryo bwizewe kubatangiye, kandi tugatanga gahunda yoroshye yumubiri wuzuye kugirango utangire uyumunsi.

1. Ibikoresho byatoranijwe ni iki?

Ibikoresho byatoranijwe (bakunze kwita 'imashini zipakurura pin ') bivuga imashini zitoza imbaraga zikoresha uburemere.

Bitandukanye na 'uburemere bwubusa ' (dumbbells na barbells) aho ugomba gupakira ibyuma biremereye byuma, imashini zatoranijwe zifite ibice byubatswe muburemere bwurukiramende.

Uburyo Bikora:

1. Ikibaho: umunara uhagaze wuburemere, mubisanzwe muri 10lb cyangwa 5kg kwiyongera.

2. Ipine: Uhitamo kurwanywa winjiza pin ya magneti mumurongo. Urashaka guterura ibiro 50? Shira pin mu isahani yanditseho '50. '

3. Inzira: Wicaye kuri mashini ugasunika cyangwa gukurura imashini. Imashini iyobora urugendo rwawe kumurongo uhamye, ikwemeza ko udashobora 'guhungabanya ' ifishi.

2. Impamvu abatangiye bagomba gutangirira hano

Kubashya, Inyungu zibikoresho byatoranijwe ntagereranywa.

A. Umutekano Mbere

Ibipimo byubusa bisaba kuringaniza no guhuza. Niba utakaje uburimbane mugihe cyo guswera, ushobora kugwa.

• Ibyiza byimashini: Imashini itunganya umubiri wawe. Ntukeneye 'spotter ' (umuntu ukureba). Niba uburemere buremereye cyane, ureka gusa kureka gufata, kandi igipimo cyibiro kigabanuka nabi.

B. Guhindura ako kanya

Tekereza gukora imyitozo yumuzunguruko. Hamwe nuburemere bwubusa, ugomba gutwara dibbells imbere n'inyuma. Hamwe nimashini zatoranijwe, urashobora kuva kuri 20lb ukagera kuri 40lb mumasegonda abiri. Ibi bituma imyitozo yawe yihuta kandi idatera urujijo.

C. Kwiga Urugendo

Imashini zigisha umubiri wawe uburyo bwo kugenda. Imashini ya Chest Press imashini yigisha ubwonko bwawe gusunika utiriwe uhangayikishwa numubari wobbling.

Ukuri Kubuzima: Ishyirahamwe ryumutima wabanyamerika rirasaba imyitozo yingufu byibuze kabiri mu cyumweru. Imashini zigabanya inzitizi yo kwinjira, bigatuma bishoboka cyane ko uzakomera kuriyi ngeso nziza.

3. Top 4 Imashini zatoranijwe kubatangiye

Witeguye kubigerageza? Dore imashini enye zingenzi ziboneka iwacu Ibikoresho byatoranijwe Cataloge iguha imyitozo yuzuye-umubiri.

1. Kanda mu gatuza (Gusunika umubiri hejuru)

• Imitsi yintego: Isanduku (Pectorale), Ibitugu, Triceps.

• Uburyo bwo Gukoresha: Hindura intebe kugirango imikoreshereze iri murwego rwo hagati. Shyira amaboko imbere kugeza amaboko yawe arambuye, hanyuma ugaruke buhoro.

• Impamvu: Yubaka imbaraga z'umubiri zo hejuru mumutekano, nta ngaruka zo gukubita igituza ku gituza.

2. Lat Pulldown (Umubiri wo hejuru)

• Imitsi yintego: Inyuma (Latissimus Dorsi), Biceps.

• Uburyo bwo Gukoresha: Icara hamwe n'amavi yawe munsi ya padi. Shikira kandi ufate akabari. Kuramo umurongo umanuke werekeza mu gituza cyo hejuru, ukanda hamwe urutugu rwawe.

• Impamvu: Ifasha gukosora imyifatire ikomeza imitsi yinyuma irwanya 'gusinzira. '

3. Kanda kumaguru (Gusunika umubiri wo hasi)

• Imitsi yintego: Quad (Amatako), Glute, Hamstrings.

• Uburyo bwo Gukoresha: Icara hamwe inyuma yawe hejuru ya padi. Shira ibirenge byawe-ubugari butandukanye kuri platifomu. Shyira kuri platifomu kure (ntugafunge amavi!), Hanyuma umanure buhoro.

• Impamvu: Itanga inyungu zo guswera hamwe ninyuma yinyuma.

4. Intebe yicaye (Hagati-Inyuma)

• Intego Imitsi: Inyuma Hagati, Ibitugu byinyuma.

• Uburyo bwo Gukoresha: Icara hamwe nigituza cyawe kuri padi. Kwegera imikono kuri wewe, ugumane inkokora hafi yumubiri wawe.

• Impamvu: Ibyingenzi kubantu bose bicaye kumeza umunsi wose.

4. Gahunda yoroshye yo gutangira imyitozo

Koresha iyi gahunda inshuro 2-3 mucyumweru. Kuruhuka umunsi 1 hagati yamasomo.

Uburyo bwo Gutera Imbere: Umaze gukora byoroshye reps 15 nuburyo bwiza, shyira pin hasi muburemere bukurikira. Ibi byitwa 'Iterambere rirenga. '

5. Icyitonderwa cyihuse kuri Gym Etiquette & Kwitaho

Ndetse nkintangiriro, kumenya gufata ibikoresho bituma ugaragara nka pro.

1. Ihanagura: Buri gihe uhanagura intebe hamwe na handles nyuma yo kurangiza.

2. Ntugakore 'Slam ' Ikibaho: Gabanya uburemere witonze. Kubareka bigatera urusaku kandi bishobora kwangiza imashini.

3. Raporo Ibibazo: Niba umugozi usa nkuwacitse cyangwa inkoni ya pin, bwira abakozi ba siporo. ni Kubungabunga ibikoresho byatoranijwe Kubungabunga urufunguzo rwumutekano.

Umwanzuro

Imyitozo yimbaraga ntabwo igomba kuba igoye cyangwa iteye ubwoba. Ibikoresho byatoranijwe bitanga inzira iyobowe, itekanye, kandi nziza yo kubaka imitsi no kuzamura ubuzima bwawe.

Uhereye kuri izo mashini, wubaka urufatiro rwimbaraga zizagukorera imyaka iri imbere.

Witeguye guha ibikoresho inzu yawe cyangwa ibikoresho? Waba uri intangiriro ushaka siporo yo murugo cyangwa nyiri ikigo ugaburira abanyamuryango bashya, shakisha abakoresha bacu Urukurikirane rwatoranijwe rwagenewe kugenda neza.