Impamvu Imashini zatoranijwe ningirakamaro mumahugurwa yimbaraga: Inyungu nibyifuzo

Imyitozo yimbaraga ntikiri kububaka umubiri gusa. Uyu munsi, izwi nkigice cyingenzi cyubuzima, kuramba, nigikorwa cya metabolike. Ariko kuri benshi, igice cyuburemere bwubusa - hamwe na dibbell ziremereye hamwe ningendo zikomeye za barbell - birashobora gutera ubwoba cyangwa ibyago.

Injira ibikoresho byatoranijwe.

Izi mashini zipakiye pin nizo nkingi yikigo cyimyororokere cyuzuye. Bakuraho icyuho kiri hagati yumutekano nimbaraga, bituma abantu bose kuva abarwayi basubizwa mu buzima busanzwe kugeza ku bakinnyi b'indashyikirwa basunika imipaka.

Muri iki kiganiro, twibanze cyane kubwimpamvu izo mashini ari ngombwa kugirango imikurire ikure, uburyo bwo kuyikoresha kugirango igerweho neza, nuburyo bwo kuyifata kugirango ishoramari ryanyu rimare imyaka mirongo.

1. Inyungu Zingenzi: Kuki Guhitamo Abatoranijwe?

Mugihe uburemere bwubusa bushingiye ku rukuruzi no gutuza, Imashini zimenyereza imbaraga zitanga ibyiza bidasanzwe byumubiri byihutisha iterambere.

A. Guhagarika umutima no kwihangana kw'imitsi

Kimwe mu byiza byingenzi byibikoresho byatoranijwe ni ugukoresha cams na pulleys.

• Siyanse: Ingamiya (uruziga rumeze nk'impyiko) ihindura uburyo bwo kugenda. Ibi bihuye nimashini irwanya imashini imitsi yawe isanzwe.

• Igisubizo: Imitsi yawe iguma ihagaritse umutima kuva itangira rep kugeza irangiye, bitandukanye na dumbbell curl aho impagarara zigabanuka hejuru yimikorere. Ibi nibyiza cyane kuri hypertrophyie (gukura kwimitsi).

B. Amahugurwa yumutekano hamwe na wenyine

'Imyitozo yo gutsindwa ' irakenewe mu mikurire, ariko iteje akaga hamwe nuburemere buremereye niba udafite icyerekezo.

• Umutekano watoranijwe: Niba udashobora kurangiza rep ya nyuma kumashini ya Chest Press, uhita umanura stack. Nta ngaruka zo kuremera. Iki cyizere cyemerera abakoresha guterura ibiremereye kandi bikomeye.

C. Amahugurwa Yumuzunguruko Wihuse

Kubafite siporo, ibyinjira ni urufunguzo. Imashini zatoranijwe zemerera abakoresha guhindura guhangana mumasegonda mukwimura pin. Ibi byorohereza 'guta amaseti ' hamwe namahugurwa yumuzunguruko, gukomeza abanyamuryango kugenda no gukumira icyuho kiri hasi ya siporo.

Impuguke mu by'impuguke: Nk’uko Harvard Health Publishing ibivuga , imyitozo yimbaraga hamwe nimashini nuburyo bwiza cyane bwo kurwanya imitsi iterwa nimyaka (sarcopenia) kuko itanga ibidukikije bigenzurwa bigabanya imihangayiko ku ngingo.

2. Nigute wakoresha ibikoresho byatoranijwe neza

Kugura Ibikoresho Byatoranijwe Byiza ni intambwe ya mbere. Gukoresha neza ni intambwe ya kabiri. Imiterere mibi irashobora gukomeretsa, ndetse no kumashini.

'Ingingo ya Pivot Ingingo ' Itegeko

Imashini nyinshi (nka Kwagura Ukuguru cyangwa Bicep Curls) zifite umurongo wihariye wo kuzunguruka, akenshi urangwa n'akadomo gatukura cyangwa igikoni.

• Impanuro: Huza ingingo yawe (ivi cyangwa inkokora) mu buryo butaziguye niyi ngingo ya pivot. Niba ingingo yawe idahuye, imashini izarwanya ibinyabuzima bisanzwe, bigutera imbaraga zo kogosha.

Igenzura Ibibi

Ikosa risanzwe ni ukureka uburemere 'slam ' hasi.

• Gukosora: Guturika hejuru (1 isegonda), guhagarara (isegonda 1), no hepfo buhoro (amasegonda 3). Icyiciro cyo kumanuka (eccentric) niho imitsi yangirika cyane no gukura gukurikiraho.

Hindura urwego rwimuka

Menya neza ko intebe ihinduwe kugirango ubone kurambura byuzuye. Niba intebe iri hasi cyane Kanda ku rutugu, urashobora gutangira kugenda mumwanya wangiritse, ukungurura rotate cuff.

3. Kubungabunga: Kurinda ishoramari ryawe

Ubwiza-bwiza Ibikoresho byatoranijwe byubatswe kuramba, ariko bisaba ubwitonzi. Imashini ibungabunzwe neza irumva 'shyashya ' na nyuma yimyaka itanu.

Kugenzura buri munsi / Icyumweru

1. Upholstery: Ihanagura padi nyuma yo gukoreshwa kugirango ukureho ibyuya, bishobora kuvunika vinyl mugihe.

2. Intsinga: Kugenzura insinga kubimenyetso byose byerekana gutandukana cyangwa gukuramo. Niba ubonye imigozi yicyuma, simbuza ako kanya umugozi.

Gusiga buri kwezi

'Ubworoherane ' bwimashini biterwa ninkoni ziyobora (utubari twicyuma uburemere buranyerera hejuru).

• Icyo wakoresha: Koresha amavuta ya silicone 100%.

• Ibyo NTIBIKORESHEJWE: Ntukigere ukoresha amavuta cyangwa amavuta (nka WD-40). Ibi bikurura umukungugu numwanda, bigakora 'gummy ' paste itera ubushyamirane kandi ikangiza ibihuru.

Gukomera Ibyuma

Kunyeganyega birashobora kurekura igihe. Rimwe mu kwezi, kora urugendo-unyuze hamwe na wrench kugirango urebe neza ko ikadiri ya bolts hamwe na pulley bifatanye.

Umwanzuro

Ibikoresho byatoranijwe bitanga uruvange rwihariye rwumutekano, ibinyabuzima bikora neza, hamwe nubwigenge bwabakoresha uburemere bwubusa ntibushobora guhura. Kubafite siporo, ni amafarashi yakazi arinda abanyamuryango umutekano kandi banyuzwe. Kubakoresha, nigikoresho cyo gusunika neza plateaus.

Muguhitamo imashini iboneye no kuyibungabunga neza, urema ibidukikije byigisha kubyara intsinzi.

Urashaka imashini zihuza kuramba hamwe na biomechanics? Shakisha urutonde rwuzuye rwubucuruzi-urwego Imashini zatoranijwe . Kuva kumurongo uremereye kugeza kuri ergonomic, dufite ibikoresho byo kuzamura ikigo cyawe.

Ibibazo Bikunze Kubazwa (Ibibazo)

Ikibazo: Imashini zatoranijwe zishobora kubaka imitsi nkuburemere bwubusa?

Igisubizo: Yego. Imitsi yimitsi ntabwo izi niba ufashe ikiragi cyangwa imashini; itahura gusa impagarara. Imashini akenshi ninziza zo gutandukanya imitsi yihariye yo gukura (hypertrophyie), mugihe uburemere bwubusa nibyiza kubwimbaraga rusange.

Ikibazo: Ni kangahe nshobora gusimbuza insinga?

Igisubizo: Muri siporo yubucuruzi, insinga zigomba gusimburwa buri mwaka cyangwa ku kimenyetso cya mbere cyo kwambara. Muri siporo yo murugo, barashobora kumara imyaka 5+.

Ikibazo: Ni irihe tandukaniro riri hagati ya 'Yatoranijwe ' na 'Isahani Yuzuye '?

Igisubizo: Abatoranijwe bakoresha ibikoresho byubatswe byubatswe hamwe na pin. Isahani yuzuye iragusaba kumanika intoki ibyapa biremereye kuri mashini. Guhitamo byihuta kandi byoroshye; Isahani-Yuzuye itanga imitwaro iremereye akenshi ikundwa nabakinnyi bakomeye.

Ikibazo: Ese ibikoresho byatoranijwe birakwiriye kubatangiye?

Igisubizo: Rwose. Nibisabwa gutangirira kubatangiye kuko imashini iyobora inzira yo kugenda, igabanya umurongo wo kwiga hamwe nimpanuka zo gukomeretsa.