Inyungu z'ibikoresho byatoranijwe byo guhugura imbaraga: Impamvu ugomba kubishyira mubikorwa byawe

Imyitozo yimbaraga ntikiri kububaka umubiri gusa. Byemejwe na siyansi kongera ubwinshi bwamagufwa, kongera metabolisme, no kuzamura kuramba. Ariko, uburyo wahisemo kubaka imbaraga zingirakamaro nkimbaraga ushyiramo.

Mugihe uburemere bwubusa (dumbbells na barbells) bifite umwanya wabyo, Ibikoresho byatoranijwe - imashini zikoresha uburemere hamwe na pin - bitanga inyungu zidasanzwe zishobora guhindura imikorere yawe mumikorere n'umutekano.

Waba uri nyiri siporo wambaye ikigo gishya cyangwa ushishikajwe no gukora imyitozo ngororamubiri ushaka guhindura gahunda zawe, gusobanukirwa Inyungu z'ibikoresho byatoranijwe ni urufunguzo rwo kugera ku ntego zawe.

1. Umutekano ntagereranywa no kugenzura

Impamvu ya mbere ituma abantu birinda guterura ibiremereye ni ubwoba bwo gukomeretsa. Kureka ikiragi ku kirenge cyangwa kwizirika munsi yintebe yintebe ni impungenge nyazo hamwe nuburemere bwubusa.

Ibikoresho byatoranijwe bikuraho izo ngaruka binyuze mubuhanga.

• Icyerekezo kiyobowe: Imashini igabanya kugenda munzira yihariye, ikora neza. Ibi birinda 'gushuka ' cyangwa gukoresha imbaraga, nimpamvu isanzwe itera ibibazo.

• Nta Spotter isabwa: Urashobora kwitoza kunanirwa (aho udashobora gukora indi rep) mumutekano. Niba udashobora guterura uburemere, urareka gusa kureka imikono, hanyuma igahagarara hasi.

• Kurinda hamwe: Imashini nziza-nziza, nkiyacu Urukurikirane rwatoranijwe , koresha cams na pulleys kugirango uhuze imbaraga zumubiri wumubiri wawe, kugabanya imihangayiko kumpande zintege nke za lift.

Ideal for Novices: Kuberako imashini iguhindura imitwaro kuri wewe, Ibikoresho byatoranijwe kubatangira nicyo kintu cyizewe cyinjira mumyitozo yo guhangana.

2. Gutandukanya imitsi ya Laser

Rimwe na rimwe, ntushaka imyitozo yuzuye-umubiri; urashaka guhitamo ingingo idakomeye.

Ibipimo byubusa ni 'compound ' ingendo-bakoresha imitsi myinshi icyarimwe kugirango baringanize uburemere. Mugihe ari byiza guhuza, ibi birashobora kukubuza kunaniza byimazeyo itsinda ryimitsi.

Ibyatoranijwe Byatoranijwe:

• Kwigunga: Imashini yo Kwagura Ukuguru yibasira quadriceps wenyine. Igituba, ugereranije, kirimo glute, inyuma, na core. Niba umugongo wawe ufite intege nke, irashobora gutanga mbere yuko amaguru yawe akora. Imashini yemeza ko imitsi igenewe ifata 100% yumutwaro.

• Guhorana impagarara: Intsinga na cam bikomeza guhagarika imitsi murwego rwose rwo kugenda, bitandukanye na dibbells aho impagarara zimanuka hejuru cyangwa hepfo yumutwe.

Clinical Insight: Ubushakashatsi bwasohotse mu kinyamakuru cyitwa Strength and Conditioning Research bugaragaza ko imyitozo ishingiye ku mashini igira akamaro kanini kuri hypertrophyie (gukura kw'imitsi) kuko ituma habaho ituze ryinshi kandi ikanatanga imbaraga ku mitsi igenewe.

3. Gukurikirana Iterambere ridafite imbaraga

Mu myitozo yimbaraga, inzira yonyine yo gukura ni muri 'Kurenza Iterambere Ryinshi ' - buhoro buhoro byongera ingorane mugihe.

Hamwe nuburemere bwubusa, gusimbuka uva kuri 20lb dumbbell ukagera kuri 25lb dumbbell ni kwiyongera 25%, bishobora gusimbuka cyane.

Ibikoresho byatoranijwe bituma gukurikirana byoroshye:

• Micro-Guhindura: Ibiro byinshi byuburemere byemerera kwiyongera gake. Urashobora kubona neza iterambere ryawe: 'Icyumweru gishize nari kuri pin 4, iki cyumweru ndi kuri pin 5. '

• Impinduka Byihuse: Ibi nibyingenzi mubuhanga nka 'Kureka Gushiraho ' (gukora seti, guhita ugabanya ibiro, no gukora byinshi). Urashobora kwimura pin mumasegonda imwe udahagaritse imyitozo yo guhiga amasahani mashya.

4. Guhinduranya kuri buri ntego

Kimwe mu bitekerezo bitari byo ni uko imashini zigenewe gusa 'toning. ' Mubyukuri, Imbaraga zamahugurwa ni ibikoresho bitandukanye bigamije intego yo kwinezeza.

Intego: Kubaka imitsi (Hypertrophy)

Imashini zigufasha guterura neza imitwaro iremereye hamwe nijwi ryinshi. Urashobora kwibanda rwose kuri 'gukanda ' imitsi utitaye kuburinganire.

Intego: Gutakaza ibinure (Imiterere ya Metabolic)

Kuberako ushobora guhindura uburemere ako kanya, imashini zatoranijwe ziratunganye mumahugurwa yumuzunguruko . Urashobora kuva mumasanduku ya sanduku ujya kumurongo ujya kumaguru ukoresheje igihe cyo gushiraho zeru, ukagumana umuvuduko wumutima wawe kandi ugatwika karori nyinshi.

Intego: Gusubiza mu buzima busanzwe

Urutonde rugenzurwa rutuma abakira imvune bakomeza imitsi batiriwe bongera gukomeretsa.

5. Icyitonderwa kuramba no Kwitaho

Kubafite siporo hamwe nabakoresha siporo murugo, indi nyungu nigihe kirekire. Bitandukanye na podiyumu hamwe na moteri igoye, imashini zatoranijwe ni imashini.

Ariko, kugirango ibyo 'byoroshye nkubudodo ' ibyiyumvo, ubwitonzi buke bujya kure.

• Ibikoresho byatoranijwe Kubungabunga biroroshe: guhanagura buri gihe hejuru kandi ugasiga amavuta yo kuyobora.

• Ibikoresho bibungabunzwe neza bifite agaciro kacyo kandi biremeza neza umutekano (nkinsinga) bikomeza kwizerwa.

Umwanzuro

Impaka hagati yuburemere bwimashini nubushakashatsi ntibigomba kuba 'haba / cyangwa ' guhitamo. Ariko, Inyungu Zibikoresho Byatoranijwe - umutekano, kwigunga, no koroshya imikoreshereze - bigira uruhare rukomeye mubikorwa byose byamahugurwa akomeye.

Waba uri intangiriro utera intambwe zawe za mbere cyangwa umuterambere wateye imbere ushaka gutandukanya imitsi itinze, izi mashini zitanga ibisobanuro ukeneye kugirango ubigereho.

Witeguye kuzamura uburambe bwamahugurwa? Shakisha ibinyabuzima byakorewe imashini XYS Imyitozo Yatoranijwe Icyegeranyo . Kuva murugo rugufi kugeza kumurongo wubucuruzi-urwego rwubucuruzi, dufite ibikoresho byo kubaka imbaraga zawe.