Selectorized Equipment Yevanotanga: A Comprehensive Guide Kuti Utange

Kufamba mujimu kekutanga kunogona kutyisa. Unoona mitsetse yesimbi yakaoma kunzwisisa, vanhu vachigomera vari pasi pemabhero anorema, uye mabhero anoita seasingabviri kusimudza.

Kana uri mutsva pakudzidziswa simba, unogona kubvunza: 'Ndotangira papi?'

Mhinduro ndeye Selectorized Equipment.

Michina iyi 'inoshamwaridzana chiso' chenyika yekusimba. Izvo zvakagadzirirwa kutungamirira kufamba kwako, kuchengetedza majoini ako, uye kuita kuti kuchinja uremu kuve nyore sekufambisa pini.

Mugwaro iri, tinotyora chaizvo izvo zvakasarudzwa midziyo, nei iri sarudzo yakachengeteka kune vanotanga, uye nekupa yakapusa-yakazara-muviri maitiro kuti iwe utange nhasi.

1. Chii chinonzi Selectorized Equipment?

Selectorized Equipment (inowanzonzi 'pin-loaded machines') inoreva michina yekudzidzisa simba inoshandisa huremu.

Kusiyana 'nezviyereso zvemahara' (madumbbells nemabarbells) paunofanirwa kutakura simbi inorema ma plates, michina yakasarudzwa ine murwi wakavakirwa-mukati wemakona emakona.

Mashandiro Azvinoita:

1. Iyo Stack: Shongwe yakatwasuka yehuremu, kazhinji mu10lb kana 5kg increments.

2. Iyo Pini: Iwe unosarudza kuramba kwako nekuisa magineti pini mu stack. Unoda kusimudza 50lbs? Isa pini mundiro yakanyorwa '50.'

3. Nzira: Iwe unogara pamushini uye uchisundira kana kudhonza zvibato. Muchina uyu unotungamira mafambiro ako pane yakamisikidzwa track, kuve nechokwadi kuti haugone 'kukanganisa' fomu.

2. Sei Vanotanga Vachifanira Kutanga Pano

Kune anovice, Mabhenefiti eSelectorized Equipment haana kufananidzwa.

A. Chengetedzo Kutanga

Huremu hwemahara hunoda kuenzana uye kubatana. Kana iwe ukarasikirwa nechiyero chako panguva ye squat, unogona kudonha.

• The Machine Advantage: Muchina unodzikamisa muviri wako. Iwe haudi 'spotter' (mumwe munhu anokuona). Kana huremu hwanyanya kurema, unongoregedza zvibato, uye huremu huremu hunodzikira zvisingakuvadzi.

B. Instant Adjustability

Fungidzira uchiita maekisesaizi edunhu. Nezviremu zvemahara, unofanirwa kutakura dumbbells kumashure nekudzoka. Nemichina yakasarudzwa, unogona kushandura kubva pa20lbs kuenda ku40lbs mumasekonzi maviri. Izvi zvinoita kuti kurovedza muviri kwako kukurumidze uye kusanyanya kuvhiringa.

C. Kudzidza Mafambiro

Michina inodzidzisa muviri wako mafambiro. Muchina weChest Press unodzidzisa huropi hwako kusunda pasina iwe kunetseka nezvekuzunguzika kwebhawa.

Chokwadi chehutano: IAmerican Heart Association inokurudzira kurovedza simba kanenge kaviri pavhiki. Machina anodzikisa chipingamupinyi chekupinda, zvichiita kuti zvive nyore kuti urambe wakanamatira kune iyi ine hutano tsika.

3. Pamusoro 4 Selectorized Machines nokuti Beginners

Wagadzirira kuzviedza here? Heano michina mina yakakosha inowanikwa mune yedu Selectorized Equipment Catalog iyo inokupa iwe uzere-muviri kurovedza muviri.

1. Chest Press (Upper Body Push)

• Target Miscle: Chest (Pectorals), Mafudzi, Triceps.

• Mashandisiro Ekushandisa: Gadzirisa chigaro kuitira kuti zvibato zvive pakati pechipfuva. Sunda zvibato mberi kusvikira maoko ako atambanudzwa, wozodzoka zvishoma nezvishoma.

• Sei: Inovaka simba remuviri wepamusoro zvakachengeteka, pasina njodzi yekudonha kwebarbell pachipfuva chako.

2. The Lat Pulldown (Upper Body Dhonza)

• Target Muscle: Kumashure (Latissimus Dorsi), Biceps.

• Mashandisiro Ekushandisa: Gara pasi nemabvi ako pasi pemapedhi. Svinura kumusoro uye ubate bar. Dhonza bhari pasi pachipfuva chako chepamusoro, uchisvina mapendekete ako pamwechete.

• Chikonzero nei: Inobatsira kugadzirisa chimiro nekusimbisa tsandanyama dzekumusana dzinorwisa 'kudonha.'

3. The Leg Press (Lower Body Push)

• Target Misumbu: Quads (Zvidya), Glutes, Hamstrings.

• Mashandisiro Ekushandisa: Gara nemusana wako wakafuratira uchipokana nepadhi. Isa tsoka dzako paupamhi hwemapfudzi zvakaparadzana pachikuva. Sunda chikuva kure (usavhare mabvi ako!), wozoidzikisa zvishoma nezvishoma.

• Sei: Inopa zvikomborero zve squat nerutsigiro rwakakwana shure.

4. The Seated Row (Mid-Back)

• Target Muscles: Middle Back, Rear Shoulders.

• Mashandisiro Ekushandisa: Gara nechipfuva chako padhidhi. Dhonza zvibato kwauri, uchichengeta magokora ako ari pedyo nemuviri wako.

• Sei: Zvakakosha kune chero munhu anogara padhesiki zuva rose.

4. A Simple Beginner's Workout Plan

Shandisa iyi tsika 2-3 nguva pavhiki. Zorora kwezuva rimwe pakati pezvikamu.

Mafambiro Ekuita: Kana uchinge wagona kuita 15 reps nefomu yakanaka, fambisa pini pasi kune inotevera huremu hunorema. Izvi zvinonzi 'Progressive Overload.'

5. A Quick Note paGym Etiquette & Care

Kunyangwe semutanga, kuziva mabatiro emidziyo kunoita kuti uite senge pro.

1. Pukuta Pasi: Nguva dzose pukuta chigaro uye zvibatiso kana wapedza.

2. Usa 'Slam' iyo Stack: Dzikisa uremu zvinyoro nyoro. Kuvarega vachiputsika kunogadzira ruzha uye kunogona kukuvadza muchina.

3. Mhan'ara Matambudziko: Kana tambo ichiita seyakapwanyika kana pini yakanamatira, udza vashandi vejimu. Yakakodzera Selectorized Equipment Maintenance kiyi kune kuchengeteka.

Mhedziso

Kudzidziswa kwesimba hakufanirwe kuve kwakaoma kana kutyisa. Selectorized Equipment inopa inotungamirwa, yakachengeteka, uye inoshanda nzira yekuvaka mhasuru uye kugadzirisa hutano hwako.

Nekutanga nemichina iyi, unovaka hwaro hwekusimba hunozokushandira iwe kwemakore anotevera.

Wakagadzirira kugadzirira imba yako kana nzvimbo? Kunyangwe iwe uri wekutanga uchitsvaga imba yekumisikidza yekuseta kana muridzi wenzvimbo inopa nhengo itsva, ongorora yedu-inoshamwaridzika. Selectorized Series yakagadzirirwa kutsetseka, intuitive kufamba.