Selectorized Equipment vs. Yemahara Weights: Ndeipi Yakakukodzera Iwe?

Famba mune chero gym, uye iwe uchaona kupatsanurwa kwakajeka. Kune rimwe divi, kurira kwesimbi dumbbells uye barbells (Mahara Weights). Pane imwe, iyo yakapfava, inotungamirwa inofamba yeSelectorized Equipment.

Kwemakumi emakore, gakava rakagara munharaunda yekusimba: Ndeipi iri nani?

Vanovaka muviri vanogona kupika nema squats anorema, ukuwo varapi vemuviri vachirwira kuchengetedza kwemichina. Chokwadi? Zvose zvine nzvimbo yazvo.

Mugwaro iri, tinopaza zvakanakira nezvayakaipira zveSimba Kudzidzisa Machina maringe nemaremu emahara kuti ikubatsire kusarudza kuti ndechipi chishandiso chakanakira zvinangwa zvako.

1. Nyaya yeSelectorized Equipment

Selectorized Equipment (Selectorized Equipment) zvinoreva michina ine huremu huremu apo kuramba kunogadziriswa nekufambisa pini. Ichi ndicho chikonzero ivo vari chikafu muzvivako zvemazuva ano.

A. Kuchengeteka uye Kuzvimirira

Kubatsira kukuru ndiko kuchengeteka. Nemuchina, uremu hunomanikidzwa kune yakagadziriswa nzira.

• Hapana Spotter Inodiwa: Unogona kudzvanya huremu hunorema pamushini weChest Press usingatyi bhawa rinokupwanya kana ukatadza.

• Yakaderedzwa Njodzi Yekukuvara: Nekuti muchina unodzikamisa mutoro, pane njodzi shoma yekudonhedza uremu kana kumonyorora mubatanidzwa zvisina kunaka. (Tinokurukura izvi zvakadzama muchinyorwa chedu pa Kudzorera uye Kudzivirira Kukuvara ).

B. Tsandanyama Kuzviparadzanisa nevamwe

Kana iwe uchida kukura imwe tsandanyama, michina iri pamusoro.

• Targeted Tension: kunoparadzanisa Kuwedzerwa Kwegumbo quadriceps zvachose. Ne barbell squat, kuzasi kwako kumashure kana glutes kunogona kupera simba rako risati raita.

• Constant Tension: Nekuda kwekamera masisitimu mumakina emhando yepamusoro, kuramba kunoramba kuchienderana mukati mekufamba kwese, kusiyana nezviyereso zvemahara uko giravhiti rinoraira mutoro.

C. Kureruka kweKushandisa kune Vanotanga

Kune mutsva, kubvuta kwebarbell kunotyisa uye kwehunyanzvi. Muchina wakasarudzwa une dhiyagiramu, chigaro, uye nzira yakatarwa. Inoderedza chipingamupinyi chekupinda, ichibvumira vanotanga kutanga kusimudza pakarepo.

2. Nyaya Yemahara Weights

Zviyero zvemahara zvinosanganisira dumbbells, barbells, kettlebells, uye mabhora emishonga.

A. Functional Movement

Huremu hwemahara hunobvumidza iwe kufamba mumativi matatu. Izvi zvinotevedzera zviitiko zvehupenyu chaihwo (kusimudza bhokisi, kutakura girosari).

• Stabilizer Recruitment: Nekuti iwe unofanirwa kuyera huremu iwe pachako, iwe unobata zvisingaverengeke madiki akadzikamisa mamhasuru ayo michina inogona kufuratira.

B. Range of Motion

Saizi imwe haikwane yese. Nepo michina inogadziriswa yakakura, huremu hwemahara hunobvumira muviri wako kufamba munzira yayo yakasarudzika yeanatomical, iyo inogona kubatsira kune vatambi vane akasiyana masimiro emuviri.

C. Kusiyana-siyana

Peya imwe chete yemadumbbells inogona kushandiswa kumazana ezviitwa, nepo muchina unowanzo gadzirirwa imwe kana maviri chaiwo mafambiro.

3. Mutongo: Ungasarudza sei?

Sarudzo haisi 'kana/kana' - ndeyekufananidza chishandiso kune chinangwa.

Nguva Yekusarudza Machina:

• Iwe uri Muvambi kudzidza mafambiro ekufamba.

• Iwe uri kudzidzira Hypertrophy (Muscle Kukura) uye unoda kupedza tsandanyama zvakachengeteka (semuenzaniso, Drop Sets).

• Uri kupora kubva pakukuvara.

Nguva Yekusarudza Mahara Mahara:

• Iwe uri kudzidzira Simba rinoputika (semuenzaniso, kusimudza Olimpiki).

• Iwe unoda kuvandudza kuenzanisa uye kuwirirana.

4. Iyo 'Hybrid' Nzira: Yakanakisisa Panyika Dzose

Nyanzvi dzakawanda dzekusimba dzinobvumirana: iyo yakanakisa tsika inosanganisa zvese.

The Strategy:

1. Tanga neMahara Weights: Ita yako inorema, yakabatana mafambiro (seSquats kana Overhead Press) kutanga kana simba rako rakwira uye zvigadziriso zvako zviri nyowani.

2. Pedzisa neSelectorized Equipment: Kana tsandanyama dzako dzakasimba dzaneta, chinja kumakina kuti usundire zvakachengeteka tsandanyama dzako dzekutanga kukundikana pasina kuisa njodzi.

Nyanzvi Insight: Mayo Clinic inoratidza kuti kune vanhu vakuru vazhinji, musanganiswa wemashini uye uremu hwemahara inopa nzira yakadzikama yekusimba nekugadzikana.

5. Chiziviso pamusoro peUridzi

Kana iwe uri muridzi wejimu kana anofarira gym pamba, pane chimwezve chinhu: Maintenance..

Mahuremu emahara anonyanya kugadzirisa-isina (simbi haityoke). Zvisinei, michina inoda kutarisirwa.

• Kuti uchengetedze 'yakapfava' mukana wemichina, unofanirwa kuita nguva dzose Selectorized Equipment Maintenance..

• Izvi zvinosanganisira kupukuta pasi tsvimbo dzinotungamirira uye kuongorora tambo. Kunyange zvichida kutariswa zvakanyanya, mabhenefiti ekuchengetedza nhengo dzako anowanzo kupfuura nguva yekuchengetedza. (Ona yedu Maintenance Guide yemazano).

Mhedziso

Saka, ndezvipi zvakakunakira?

Kana iwe uchikoshesa chengetedzo, chaiyo mhasuru yakanangana, uye kugona kudzidzisa kukundikana pasina mudiwa, Selectorized Equipment ndiye anokunda akajeka. Kana iwe uchida kugadzira kurongeka kwemitambo yakasvibirira, uremu hwemahara hwakakosha.

Zvakanaka, nzvimbo yako yekudzidzira inofanira kupa zvose.

Simudzira Nzvimbo Yako YeSimba PaXYS Fitness, tinogadzira michina inotevedzera manzwire echisikigo emaremu emahara nekuchengetedzeka kwestack yakasarudzwa. Bhurawuza yedu Selectorized Series kuti uwane michina inopa zvakanakisa zvepasirese.