Ibikoresho byatoranijwe nuburemere bwubusa: Niki Cyiza Kumwitozo wawe?

Genda muri siporo iyo ari yo yose, uzabona itandukaniro rigaragara. Ku ruhande rumwe, gufatisha ibyuma bitavuga ibyuma. Ku rundi ruhande, umurongo utuje, utuje wibikoresho byatoranijwe hamwe nuburemere bwibipapuro.

Mu myaka mirongo, impaka zarakomeje: Ninde uruta?

Abapuriste bavuga ko uburemere bwubusa aribwo buryo bwonyine bwo kubaka 'nyabyo ' imbaraga. Imyitozo ngororangingo igezweho, ariko, nyampinga Imbaraga zamahugurwa kubushobozi bwabo bwo gutandukanya imitsi no kwirinda imvune.

Ukuri? Ntabwo aribyo aribyo 'byiza ' - bijyanye nibyiza kuruta intego yawe yihariye.

Muri iki kiganiro, turasenya siyanse yuburyo bwombi kugirango tugufashe kubaka imyitozo yanyuma.

1. Urubanza rwibikoresho byatoranijwe

Ibikoresho byatoranijwe (imashini zipakiye pin) ziyobora umukoresha binyuze munzira ihamye yo kugenda. Ntugomba kuringaniza uburemere; ukeneye gusa gusunika cyangwa kuyikurura.

A. Umutekano n'ubwigenge

Ngiyo kugurisha cyane. Hamwe nuburemere bwubusa, kunanirwa rep birashobora guteza akaga (tekereza guta igituba ku gituza).

• Inyungu: Hamwe n'igituza cyatoranijwe kanda, niba udashobora kuzamura uburemere, igipande kigabanuka neza. Ibi biragufasha kwitoza kunanirwa nta kimenyetso.

B. Kwigunga kw'imitsi (Hypertrophy)

Niba ushaka gukura imitsi yihariye, imashini zimeze nkimbunda ya sniper.

• Inyungu: Imashini itunganya umubiri wawe kuri wewe. Ibi bivuze ko 'imitsi ya stabilisateur ' ntukibe impagarara. Niba ukora Kwagura Ukuguru, 100% yumutwaro ujya kuri quadriceps. Niyo mpamvu abubaka umubiri bakunda ibikoresho byiza byatoranijwe byo gushushanya physique.

C. Intangiriro-Nshuti

Kubantu bashya kuri siporo, guswera barbell biragoye mubuhanga kandi biteye ubwoba. Imashini ya Press Press, ariko, irashishoza. Igabanya inzitizi yo kwinjira, ifasha abitangira kubaka urwego shingiro rwimbaraga mumutekano.

Icyitonderwa cyinzobere: Ubushakashatsi bwasohotse mu kinyamakuru cyitwa Strength and Conditioning Research bwerekanye ko nubwo uburemere bwubusa bukora imitsi myinshi ya stabilisateur, imashini zifite akamaro kanini mukubaka imitsi mbisi mumatsinda yagenewe.

2. Urubanza rwibiro byubusa

Ibipimo byubusa (dumbbells, barbells, kettlebells) bigusaba kurwanya uburemere no kugenzura uburemere mumwanya wibice bitatu.

A. Imbaraga zikora & Ihamye

Mubyukuri, ibintu ntibigenda kumurongo.

• Inyungu: Iyo ukoze icyumba cyo kutavuga, intoki zawe, amaguru, hamwe nibibuno bigomba gukora amasaha y'ikirenga kugirango wirinde kugwa. Ibi byubaka 'imbaraga zikora ' bisobanura neza siporo nibikorwa bya buri munsi.

B. Urutonde rwimikorere ihindagurika

Imashini zifite inzira ihamye. Niba iyo nzira idahuye neza nubukanishi bwumubiri wawe, birashobora kumva bitameze neza.

• Inyungu: Ibipimo byubusa bigufasha guhindura inguni yintoki cyangwa inkokora gato kugirango ubone umwanya mwiza kandi mwiza kumiterere yihariye yumubiri.

3. Icyemezo: Guhitamo gute?

Ntugomba guhitamo uruhande. Abakinnyi bafite ubwenge kurusha abandi bakoresha Hybrid.

Kugereranya Urebye

Igihe cyo Gukoresha Niki

1. Tangira hamwe nuburemere bwubusa: Koresha utubari cyangwa ibiragi mugitangira imyitozo mugihe ufite imbaraga nyinshi. Wibande ku guhuza no guterura ibiremereye.

2. Kurangiza n'imashini zatoranijwe: Imitsi yawe ya stabilisateur imaze kunanirwa, hindukira kumashini. Ibi biragufasha kunaniza neza imitsi yintego utitaye kumiterere yawe yamenetse.

Kurugero, tangira hamwe na Barbell Squat (Uburemere bwubusa), hanyuma urangize imyitozo yamaguru yawe hamwe no Kwagura Ukuguru (Guhitamo) kugirango utwike neza kwad.

Umwanzuro

None, ninde utsinze urugamba rwibikoresho byatoranijwe nuburemere bwubusa ? Igisubizo ni: Uratsinda iyo ukoresheje byombi.

Ibipimo byubusa byubaka urufatiro no guhuza ibikorwa. Imashini zatoranijwe zigufasha gusunika neza imitsi yawe kumupaka no kugena ahantu runaka kugirango ukure. Imyitozo ngororamubiri yuzuye - n'umukinnyi wuzuye - ikenera byombi.

Imyitozo ngororamubiri yawe ibura 'Imashini ' igice cyingana? Niba ushaka kongeramo umutekano nubusobanuro bwimashini mubikoresho byawe, shakisha premium yacu Ikusanyirizo ry'ibikoresho byatoranijwe . Kuva mu gituza cya ergonomic kugeza koroha-kunyerera lat pulldowns, dufite ibikoresho byo kurangiza urusobe rwibinyabuzima.

Ibibazo Bikunze Kubazwa (Ibibazo)

Ikibazo: Nshobora gutanyurwa nkoresheje imashini gusa?

Igisubizo: Yego. Gukura kw'imitsi (hypertrophy) nigisubizo cyo guhagarika imashini no guhangayika. Imashini nziza yatoranijwe itanga byombi. Benshi mububaka umubiri bakoresha imashini hafi ya zose ziganisha ku kwerekana kugirango birinde imvune.

Ikibazo: Ese imashini zaba nziza mugusana ibikomere?

Igisubizo: Muri rusange, yego. Kubera ko imashini zigenzura inzira yimikorere, abavuzi bumubiri bakunze kubikoresha kugirango bafashe abarwayi gukomeza imitsi ikikije urugingo rwakomeretse nta nkurikizi ziterwa no guhungabana.

Ikibazo: Kuki imashini zatoranijwe zihenze kuruta ibiragi?

Igisubizo: Imashini yatoranijwe nigice kinini cyubwubatsi kirimo uburemere, pulleys, cams, hamwe nicyuma. Nyamara, imashini imwe (nka kaburimbo ya kabili) irashobora gukorera abanyamuryango amagana kumunsi yambaye bike, itanga ROI ndende.

Ikibazo: Niki nakagombye kureba mugihe ngura ibikoresho byatoranijwe?

Igisubizo: Reba kugenda neza (nta guterana), intebe zishobora guhinduka, hamwe no kuramba. Kugenzura byuzuye, soma ibyacu B2B Kugura Ubuyobozi bwibikoresho byatoranijwe.