Kushanda Kushanda Kushandisa Selectorized Equipment: Routines Yese Manhanho Ekusimba

Wapinda mugym. Iwe unoona mitsara yeSelectorized Equipment . Unoziva kuti dzakachengeteka uye dzinoshanda. Asi mubvunzo unoramba uripo: Chii chandinonyatsoita navo?

Vanhu vazhinji vanowira mumusungo wekudzungaira zvisina chinangwa kubva kune mumwe muchina kuenda kune mumwe, kuita mashoma reps, uye kutarisa foni yavo. Kuti uwane mibairo chaiyo — kungave ndiko kurasikirwa nemafuta, kukura kwetsandanyama, kana simba — unoda chirongwa.

Kunaka kweSimba Kudzidzisa Machina kuri mukusiyana-siyana kwavo. Iwo akakwana kune akapfava ekutanga maseketi, asi iwo zvakare chombo chakavanzika chevakuru vemuviri vanogadzira yakakwirira-yakanyanya kudonha seti.

Mugwaro iri, tinopa matatu akarongwa maitiro akaenderana nezera rako rechiitiko, achikubatsira kuti uwane zvakanyanya kubva panguva yako yekujimu.

1. Nzira Yekutanga: Kuvaka Nheyo

Chinangwa: Dzidza mafambiro uye kuvaka-yakazara-muviri kutsungirira. Kakawanda: 2-3 nguva pavhiki (ine zuva rimwe chete rekuzorora pakati).

Kana iwe uri mutsva kunzvimbo yekurovedza muviri, Selectorized Equipment ishamwari yako yepamoyo. Inodzikamisa muviri wako, ichikutendera kuti utarise pane 'push' uye 'dhonza' usinganetseki nekuenzanisa bhero rinorema.

Iyo 'Yakazara-Muviri Circuit'

Ita 1 seti yechiitwa chimwe nechimwe, wozoenda kune inotevera nekuzorora kushoma (30-60 masekondi). Dzokorora dunhu rose 2-3 nguva.

1. Gumbo Press: 12-15 reps (Targets: Quads, Glutes)

2. Chest Press: 12-15 reps (Targets: Chest, Triceps)

3. Lat Pulldown: 12-15 reps (Targets: Back, Biceps)

4. Pamusoro Pepafudzi Dzvanya: 12-15 reps (Targets: Mafudzi)

5. Abdominal Crunch Machine: 15-20 reps (Targets: Core)

Pro Tip: Tarisa pane inononoka tempo. Verenga '1-2' munzira inokwira, uye '1-2-3' pakudzika. Kudzora kunokosha kupfuura uremu.

2. Yepakati Routine: Iyo 'Push-Dhonza' Kupatsanura

Chinangwa: Hypertrophy (Kukura Kwetsandanyama) uye kuwedzera kusimba. Kakawanda: 4 nguva pavhiki (semuenzaniso, Mon/Tue/Thu/Fri).

Panguva ino, wagadzirira kupatsanura nhengo dzemuviri wako kuti uwedzere inzwi. Tichashandisa Supersets -kuita maekisesaizi maviri kumashure-kumashure pasina kuzorora. Izvi zvinoita kuti moyo wako urambe uchimhanya uye zvinowedzera kuneta kwetsandanyama.

Workout A: Yepamusoro Muviri Focus

• Superset 1:

  • Chest Press: 3 seti yegumi reps

  • Akagara Row: 3 seti dzegumi reps

• Superset 2:

  • Shoulder Press: 3 seti dze12 reps

  • Lat Pulldown: 3 seti ye12 reps

• Mupedzi:

  • Tricep Dzvanya Pasi: 3 seti ye15 reps

Workout B: Lower Body Focus

• Superset 1:

  • Gumbo Press: 3 seti dzegumi reps

  • Gumbo Curl (Hamstrings): 3 seti ye12 reps

• Superset 2:

  • Kuwedzerwa Kwemakumbo (Quads): 3 seti ye12 reps

  • Mhuru Simudza: 3 seti ye15 reps

• Mupedzi:

  • Rotary Torso: 3 seti ye15 reps padivi

3. Iyo Yepamusoro Routine: High-Intensity Drop Sets

Chinangwa: Kuputsa mapani uye kupera kwemhasuru kuneta. Kakawanda: 4-5 nguva pavhiki.

Apa ndipo panopenya Zvakanakisa Sarudzo Equipment . Nekuti unochinja huremu nepini, unokwanisa kuita 'Drop Sets' ipapo ipapo-chinhu chinonetsa kuita nemadumbbells.

Iyo 'Mechanical Failure' Technique

Sarudza huremu hwaunogona kusimudza kwe8 reps. Ita 8 reps. Pakarepo fambisa pini kumusoro 1-2 mahwendefa (akareruka) uye ita akawanda reps sezvinobvira. Donhedza uremu zvakare uye dzokorora kusvikira kukundikana.

Sample Leg Day Finisher:

• Leg Extension Machine:

  • 150 lbs x 8 reps

  • Hapana kuzorora -> 110 lbs x Kutadza

  • Hapana kuzorora -> 70 lbs x Kutadza

  • Zorora 2 maminitsi. Dzokorora 3 nguva.

Chikonzero nei izvi zvichishanda: Iyi nzira inotora yega yega tsandanyama fiber, kubva kukurumidza-kurovera kuenda kunonoke-kugwinha, zvichitungamira mukukura kukuru.

4. Kuongorora Kufambira Mberi Kwako

Iwe haugone kuvandudza zvausingayere.

• Nyora Nhamba Dzako: Chengeta bhuku rekunyorera kana kushandisa app. Rekodha huremu uye reps yesesesheni yega yega.

• Progressive Overload: Kuti uwedzere kusimba, unofanirwa kuwedzera dambudziko nekufamba kwenguva. Kana iwe wakaita 100 lbs yegumi reps svondo rapfuura, edza 100 lbs ye11 reps kana 105 lbs yegumi reps svondo rino.

• Teerera Muviri Wako: Kana mubatanidzwa uchirwadza (kurwadziwa kwakapinza), mira. Tarisa kugadzirisa chigaro chako. Sezvakakurukurwa munyaya yedu Sarudzo Yekugadzirisa & Chengetedzo Chigadziro , kurongeka kwakaringana nenzvimbo yepivot yemuchina kwakakosha.

Mhedziso

Kunyangwe iwe uchangotanga rwendo rwako rwekusimba kana kutsvaga kuveza tsanangudzo yemhasuru yakadzama, Selectorized Equipment inopa maturusi aunoda.

• Vanotanga: Vashandise ivo kuchengetedza uye fomu yekudzidza.

• Vepakati: Vashandise iwo vhoriyamu uye supersets.

• Yepamberi: Vashandise maitiro ekusimba senge yekudonha seti.

Chinokosha kuwirirana. Sarudza hurongwa huri pamusoro hunoenderana nehuwandu hwako, namatira kwairi kwemavhiki e4-6, uye tarisa simba rako richikwira.

Shongedza Gym Yako Kuti Ubudirire Kuti uite aya ma-workouts zvinobudirira, unoda michina inopa yakatsiga kuramba uye ergonomic dhizaini. Ongorora mutsara wedu wakazara webhizimusi-giredhi Selectorized Simba Machines kusimudzira yako nzvimbo yekudzidzira.

Mibvunzo Inowanzo bvunzwa (FAQ)

Mubvunzo: Ndinofanira kuzorora kwenguva yakareba sei pakati pemaseti pamashini?

A: For general fitness, 60-90 seconds ndiyo mureza. Pakudzidzisa kwepamusoro-soro kwedunhu, ramba uchizorora pasi pemasekonzi makumi mana nemashanu kuti uchengetedze kurova kwemwoyo wako kwakakwira.

Mubvunzo: Ndinogona kusanganisa michina ne cardio?

A: Ndizvozvo. Nzira ine mukurumbira ndeye 'Kudzidziswa kwedunhu,' kwaunoita maminetsi mashanu pachitsiko chinoteverwa nemaseti matatu pamushini wakasarudzwa. Izvi zvinopisa macalorie paunenge uchivaka tsandanyama.

Mubvunzo: Ini ndinoda chinongedzo kune aya anorema ekudonha seti?

A: Kwete, ndiko kubatsirwa kukuru kwemidziyo yakasarudzwa. Iwe unogona kudzidzisa kutadza zvachose zvakachengeteka nekuti uremu stack iri mukati memuchina.

Mubvunzo: Ndinoziva sei nguva yekuenda kune inotevera nhanho yekusimba?

A: Kana iwe ukakwanisa kupedza basa rako rekushanda pasina kunzwa uchinetseka, kana kana kufambira mberi kwako kwakamira (plateaued) kweanopfuura mavhiki maviri, inguva yekuwedzera kusimba kana kushandura kune kupatsanurwa kwakanyanya.