Gusobanukirwa Ibikoresho Byatoranijwe: Uburyo Bikora n'impamvu ubikeneye

Niba warigeze kwinjira muri siporo yubucuruzi, warabibonye: umurongo wimashini nziza zifite uburemere bwurukiramende, insinga, na pulleys. Ibi bizwi nkibikoresho byatoranijwe , kandi nibyo nkingi yinganda zigezweho.

Mugihe uburemere bwubusa (dumbbells na barbells) bikunze kubona umwanya mubikorwa byubaka umubiri, imashini zatoranijwe nintwari zitavuzwe zo gukura neza, gukora neza, kandi kugamije gukura kwimitsi.

Ariko niki mubyukuri bituma imashini 'yatoranijwe, ' kandi ni ukubera iki ugomba kubishyira mubikoresho byawe cyangwa siporo yo murugo?

Muri iki gitabo, dusenya ubukanishi, inyungu, nubwoko bwingenzi bwimashini zamahugurwa asobanura uburambe bwiza bwo gukora imyitozo.

1. Uburyo ibikoresho byatoranijwe bikora

Ijambo 'abatoranijwe ' bivuga uburyo bwo guhitamo ibiro. Bitandukanye nimashini zipakiye isahani aho ugomba gutwara no gupakira ibyuma biremereye kumabari, imashini zatoranijwe zikoresha ibikoresho byubatswe muburemere.

Urwego

1. Uburemere bw'uburemere: Ikirindiro gihagaritse cy'ibyuma (mubisanzwe ibiro 10-20 buri kimwe) kizamuka hejuru no kumutwe.

2. Igipapuro: Umukoresha 'ahitamo ' kurwanya mukwinjiza pin ya magnetiki mubyapa byifuzwa.

3. Pulleys na Cams: Iyo usunitse cyangwa ukurura ikiganza, umugozi unyura muri sisitemu ya pulleys kugirango uzamure uburemere bwatoranijwe.

Intwaro y'ibanga: Kam

Ibice byatoranijwe byujuje ubuziranenge biranga 'Kam ' - uruziga rumeze nkimpyiko umugozi uzengurutse.

• Icyo ikora: Ihindura imbaraga mugihe cyose.

• Impamvu ari ngombwa: Ihuza n'imashini irwanya imitsi ya kamere karemano. Kurugero, muri bicep curl, imashini yumva yoroshye hepfo (aho ufite intege nke) kandi iremereye hagati (aho ufite imbaraga). Ibi bituma imitsi itera imbaraga.

2. Ibyiza byingirakamaro byimashini zatoranijwe

Ni ukubera iki ibikoresho bya siporo byo hejuru hamwe n’ibigo ngororamuco byishingikiriza cyane ku bikoresho byatoranijwe ? Igisubizo kiri mumutekano na biomehanike.

A. Umutekano ntagereranywa no gushikama

Umutekano nicyo cyambere cyambere kubafite siporo.

• Nta Spotter isabwa: Abakoresha barashobora guterura ibiro biremereye badatinya kwikubita agashyi. Niba imitsi yananiwe, igipande kiramanuka gisubira mumwanya.

• Inzira Igenzurwa: Imashini iyobora urujya n'uruza rw'abakoresha, ikumira 'gushuka ' nuburyo bubi bukunze gukomeretsa hamwe nuburemere bwubusa.

B. Kugera ku Nzego zose

• Abitangira: Kwiga umurongo ni muto. Ibyapa byigisha mubisanzwe byerekana neza uburyo bwo kwicara no kwimuka.

• Abakuze: Ihungabana rigabanya ibyago byo kugwa cyangwa guhurira hamwe.

• Ibyiza: Abubaka umubiri barabakoresha mu gutandukanya imitsi yihariye nyuma yo kunaniza imitsi ya stabilisateur hamwe nuburemere bwubusa.

C. Gukora neza

Muri siporo ihuze, ibintu byihuta. Guhindura uburemere kumashini yatoranijwe bifata amasegonda 2 (kwimura pin), ugereranije namasegonda 30+ yo gupakira / gupakurura amasahani. Ibi bituma biba byiza mumahugurwa yumuzunguruko hamwe nimbaraga ndende.

Ubushishozi bw’inganda: Nk’uko Inama y’Abanyamerika ishinzwe imyitozo (ACE) ibivuga , amahugurwa ashingiye ku mashini agira akamaro cyane cyane ku bashya kuko bifasha kubaka umusingi w’imbaraga mu gihe hagabanywa ibisabwa kugira ngo uhuze.

3. Ubwoko busanzwe bwibikoresho byatoranijwe

Iyo wambaye siporo, ukenera kuvanga imashini kugirango utwikire umubiri wose. Hano haribintu byingenzi biboneka muri twe Cataloge y'ibikoresho byatoranijwe.

Umubiri wo hejuru

• Isanduku yo mu gatuza: Yibasiye amatora na triceps. Ubundi buryo bwizewe bwo gukanda intebe.

• Lat Pulldown: Ireba inyuma (latissimus dorsi). Ibyingenzi mu kubaka V-taper.

• Kanda ku rutugu: Igamije deltoide. Itanga imbaraga zo hejuru zidafite ibibazo byo kwikuramo umugongo akenshi bijyana no gukanda dumbbell.

Umubiri wo hasi

• Kanda kumaguru: Imbaraga za kwad na glute. Emerera abakoresha kwimura imitwaro iremereye neza.

• Kwagura ukuguru: Imyitozo yonyine itandukanya byimazeyo quadriceps.

• Kwicara Kumaguru Yicaye: Igamije hamstrings, ingenzi kugirango ivi rihamye.

Core

• Inda yo munda: Itanga uburemere buremereye kuri abs, iruta ibice bisanzwe byo hasi kugirango yubake ubunini bwibanze.

4. Icyitonderwa ku Kubungabunga

Imwe ikunze kwirengagizwa inyungu yatoranijwe ni kuramba kwabo. Bitandukanye na podiyumu hamwe na moteri igoye hamwe na elegitoroniki, Ibikoresho byatoranijwe ni imashini.

Hamwe nubwitonzi bwibanze - nko guhanagura inkoni ziyobora no kugenzura insinga - izi mashini zirashobora kumara imyaka mirongo. (Turabikurikirana muburyo burambuye mubuyobozi bwacu bwo gutoranya ibikoresho byatoranijwe ).

Umwanzuro

Ibikoresho byatoranijwe bitanga uruvange rwubuhanga na physiologiya. Itanga uburyo bwizewe, bukora neza, kandi bworohereza abakoresha kubaka imbaraga, bikabigira itegeko kubintu byose byuzuye byimyororokere.

Waba uri nyiri siporo ushaka kongera abanyamuryango cyangwa ishyaka ryimyitozo ngororamubiri ushaka imyitozo itekanye, gushora imari mumashini yujuje ubuziranenge nicyemezo gitanga ibisubizo.

Witeguye gushakisha ibyiza mu ishuri? Reba icyegeranyo cyambere cya Imashini zatoranijwe zubucuruzi kugirango zibone neza umwanya wawe wamahugurwa.