Ibikoresho byatoranijwe nuburemere bwubusa: Niki kibereye?

Genda muri siporo iyo ari yo yose, uzabona itandukaniro rigaragara. Ku ruhande rumwe, gufatisha ibyuma bitavuga ibyuma na barbell (Uburemere bwubusa). Kurundi, icyerekezo cyiza, kiyobowe nibikoresho byatoranijwe.

Mu myaka ibarirwa muri za mirongo, impaka zabaye mu muryango wa fitness: Ninde uruta?

Abubaka umubiri bapfa-barashobora kurahira guswera cyane, mugihe abavuzi bumubiri baharanira umutekano wimashini. Ukuri? Bombi bafite umwanya wabo.

Muri iki gitabo, dusenya ibyiza n'ibibi bya Strength Training Machines hamwe nuburemere bwubusa kugirango tugufashe guhitamo igikoresho kibereye intego zawe.

1. Urubanza rwibikoresho byatoranijwe

Ibikoresho byatoranijwe bivuga imashini zifite uburemere aho kurwanya bihindurwa no kwimura pin. Dore impanvu aribintu byingenzi mubikoresho bigezweho.

A. Umutekano n'ubwigenge

Inyungu nini ni umutekano. Hamwe nimashini, uburemere bugarukira kumuhanda uhamye.

• Nta Spotter ikenewe: Urashobora gukanda uburemere buremereye kumashini ya Chest Press udatinya akabari kagukubita niba binaniwe.

• Kugabanya ibyago byo gukomeretsa: Kuberako imashini ituza umutwaro, harikibazo gike cyo kugabanya ibiro cyangwa kugoreka ingingo nabi. (Turabiganiraho muburyo burambuye mu ngingo yacu kuri Gusubiza mu buzima busanzwe no gukumira ibikomere ).

B. Kwigunga kw'imitsi

Niba ushaka gukura imitsi yihariye, imashini zirarenze.

• Intego Igamije: Kwagura Ukuguru gutandukanya quadriceps rwose. Hamwe na barbell squat, umugongo wo hasi cyangwa glute birashobora kunanirwa mbere yuko quad yawe ikora.

• Guhagarika umutima: Bitewe na sisitemu ya kamera mumashini yujuje ubuziranenge, kurwanya birahoraho mugihe cyose, bitandukanye nuburemere bwubusa aho uburemere butegeka umutwaro.

C. Kuborohereza Gukoresha Kubatangiye

Kubashya, kunyaga barbell biteye ubwoba na tekiniki. Imashini yatoranijwe ifite igishushanyo, intebe, n'inzira ihamye. Igabanya inzitizi yo kwinjira, yemerera abatangiye gutangira guterura ako kanya.

2. Urubanza rwibiro byubusa

Ibipimo byubusa birimo ibiragi, inzogera, kettlebell, nudupira twimiti.

A. Urugendo rukora

Ibipimo byubusa bigufasha kwimuka mubipimo bitatu. Ibi bigana ibikorwa byubuzima busanzwe (guterura agasanduku, gutwara ibiribwa).

• Kwinjiza Stabilisateur: Kuberako ugomba kuringaniza uburemere ubwawe, ukoresha imitsi mito itabarika imashini ishobora kwirengagiza.

B. Urwego rwo kugenda

Ingano imwe ntabwo buri gihe ihuza byose. Mugihe imashini zishobora guhinduka nini, uburemere bwubusa butuma umubiri wawe ugenda munzira karemano ya anatomique, ishobora kugirira akamaro abakinnyi bafite imiterere yihariye yumubiri.

C. Guhindagurika

Ikirangantego kimwe gishobora gukoreshwa mu magana y'imyitozo ngororamubiri, mu gihe imashini iba igenewe icyerekezo kimwe cyangwa bibiri byihariye.

3. Icyemezo: Guhitamo gute?

Guhitamo ntabwo 'haba / cyangwa ' - bijyanye no guhuza igikoresho nintego.

Igihe cyo Guhitamo Imashini:

• Uri Intangiriro yo kwiga uburyo bwo kugenda.

• Urimo kwitoza Hypertrophy (Gukura kw'imitsi) kandi ushaka kunanura imitsi neza (urugero, Ibitonyanga).

• Urimo gukira imvune.

Igihe cyo Guhitamo Ibiro Byubusa:

• Urimo kwitoza imbaraga ziturika (urugero, guterura imikino Olempike).

• Urashaka kunoza uburinganire no guhuza ibikorwa.

4. Inzira ya 'Hybrid ': Ibyiza Byisi Byombi

Abahanga benshi mu bijyanye na fitness baremeranya: gahunda nziza ihuza byombi.

Ingamba:

1. Tangira nuburemere bwubusa: Kora ingendo zawe ziremereye, zivanze (nka squats cyangwa Presshead Press) ubanza mugihe imbaraga zawe ari nyinshi kandi stabilisateur yawe ni shyashya.

2. Kurangiza ukoresheje ibikoresho byatoranijwe: Iyo imitsi ya stabilisateur yawe imaze kunanirwa, hindukira kumashini kugirango usunike neza imitsi yawe yibanze kunanirwa nta nkomyi.

Ubushishozi bwinzobere: Ivuriro rya Mayo ryerekana ko kubantu benshi bakuze, guhuza imashini nuburemere bwubusa bitanga uburyo buringaniza imbaraga nimbaraga.

5. Icyitonderwa kuri nyirubwite

Niba uri nyiri siporo cyangwa umukunzi wa siporo murugo, hari ikindi kintu kimwe: Kubungabunga.

Ibipimo byubusa nubusanzwe nta kubungabunga (icyuma nticika). Ariko, imashini zisaba ubwitonzi.

• Kugirango ugumane 'yoroshye ' yimashini, ugomba gukora ibikoresho bisanzwe byatoranijwe.

• Ibi birimo guhanagura inkoni ziyobora no kugenzura insinga. Mugihe bisaba kwitabwaho gato, inyungu z'umutekano kubanyamuryango bawe zirenze igihe cyo kubungabunga. (Reba ibyacu Imfashanyigisho yo gufata neza inama).

Umwanzuro

None, ni ikihe kibereye?

Niba uha agaciro umutekano, intego yimitsi itomoye, hamwe nubushobozi bwo kwitoza kunanirwa udafite umufatanyabikorwa, Ibikoresho byatoranijwe nibyo byatsinze neza. Niba ukeneye kubaka ihuza ryimikino ngororamubiri, uburemere bwubusa ni ngombwa.

Byiza, imyitozo yawe igomba gutanga byombi.

Kuzamura imbaraga zawe Zone Kuri XYS Fitness, dushushanya imashini zigana ibyiyumvo bisanzwe byuburemere bwubusa hamwe numutekano wikintu cyatoranijwe. Reba ibyacu Urutonde rwatoranijwe kugirango ubone ibikoresho bitanga ibyiza byisi byombi.