Isixhobo esiKhethiweyo sabaQalayo: Isikhokelo esiBanzi sokuQalisa

Ukuhamba kwindawo yokuzivocavoca okokuqala kunokoyikisa. Ubona imiqolo yeentsimbi ezintsonkothileyo, abantu abancwinayo phantsi kweentsimbi ezinzima, neeroli zeedumbbells ekubonakala kungenakwenzeka ukuziphakamisa.

Ukuba umtsha kuqeqesho lwamandla, ungabuza: 'Ndingaqala phi?'

Impendulo yi- Selectorized Equipment.

Aba matshini 'bubuso obunobubele' belizwe lokuqina. Zenzelwe ukukhokela intshukumo yakho, ukukhusela amalungu akho, kwaye wenze ukutshintsha ubunzima kube lula njengokuhambisa ipini.

Kwesi sikhokelo, sihlahlela kanye ukuba zeziphi izixhobo ezikhethiweyo, kutheni lelona khetho lukhuselekileyo kubaqalayo, kwaye sibonelela ngenkqubo elula enomzimba ogcweleyo ukuze uqalise namhlanje.

1. Yintoni isiXhobo esiKhethiweyo?

Isixhobo esiKhethiweyo (esidla ngokubizwa ngokuba 'oomatshini abalayishwe ngephini') sibhekisa koomatshini boqeqesho abasebenzisa ubunzima bobunzima.

Ngokungafaniyo 'neentsimbi zasimahla' (iidumbbells kunye neebarbells) apho kufuneka ulayishe ngokwasemzimbeni iipleyiti zentsimbi ezinzima, oomatshini abakhethiweyo banobunzima obakhelwe ngaphakathi bobunzima obuxande.

Ingaba isebenza kanjani:

1. I-Stack: Inqaba ethe nkqo yobunzima, idla ngokunyuka nge-10lb okanye i-5kg.

2. I-Pin: Ukhetha ukuxhathisa kwakho ngokufaka i-pin magnetic kwi-stack. Ngaba ufuna ukuphakamisa i50lbs? Faka isikhonkwane kwipleyiti ephawulwe '50.'

3. Indlela: Uhlala kumatshini kwaye utyhale okanye utsale izibambo. Umatshini ukhokela intshukumo yakho kwindlela esisigxina, eqinisekisa ukuba awukwazi 'ungcolisa' ifomu.

2. Kutheni abaQalayo kufuneka baqale Apha

Kwi-novice, iiNzuzo zeSixhobo esiKhethiweyo azihambelani.

A. Ukhuseleko kuqala

Izisindo zamahhala zifuna ibhalansi kunye nokulungelelaniswa. Ukuba ulahlekelwa ibhalansi yakho ngexesha le-squat, unokuwa.

• Inzuzo yoMatshini: Umatshini uzinzisa umzimba wakho. Awudingi 'spotter' (umntu wokubukela). Ukuba ubunzima bunzima kakhulu, uvele uyeke izibambo, kwaye ubunzima buyancipha ngokungenabungozi.

B. Ukulungelelaniswa ngoko nangoko

Yiba nomfanekiso wakho usenza umthambo wokujikeleza. Ngeentsimbi zamahhala, kufuneka uphathe ii-dumbbells emva naphambili. Ngoomatshini abakhethiweyo, unokutshintsha ukusuka kwi-20lbs ukuya kwi-40lbs ngemizuzwana emibini. Oku kwenza umthambo wakho ukhawuleze kwaye ungabhideki.

C. Ukufunda iNtshukumo

Oomatshini bafundisa umzimba wakho indlela yokuhamba. Umatshini weChest Press ufundisa ingqondo yakho intshukumo yokutyhala ngaphandle kokuba ube nexhala malunga nokushukuma kwebar.

INyaniso yeMpilo: I-American Heart Association incoma ukuqeqeshwa kwamandla ubuncinane kabini ngeveki. Oomatshini banciphisa umqobo wokungena, okwenza kube lula ukuba unamathele kulo mkhwa unempilo.

3. Top 4 Selectorized oomatshini for Beginners

Ngaba ukulungele ukuyizama? Nazi iimatshini ezine ezibalulekileyo ezifunyenwe kwethu Ikhathalogu yeZixhobo eziKhethiweyo ezikunika umthambo womzimba opheleleyo.

1. UShicilelo lwesifuba (Ukutyhala uMzimba oPhezulu)

• Imisipha ekujoliswe kuyo: Isifuba (iPectorals), amagxa, iTriceps.

• Indlela yokusebenzisa: Lungisa isihlalo ukuze izibambo zibe kumgangatho ophakathi kwesifuba. Tyhiliza izibambo phambili de iingalo zakho zandiswe, uze ubuye kancinci.

• Kutheni: Yakha amandla omzimba angaphezulu ngokukhuselekileyo, ngaphandle komngcipheko wokuba i-barbell iwele esifubeni sakho.

2. Ukutsalwa kweLat (Utsalo loMzimba oPhezulu)

• Imisipha ekujoliswe kuyo: Emva (Latissimus Dorsi), Biceps.

• Indlela yokusebenzisa: Hlala phantsi ngamadolo akho phantsi kweepads. Finyelela phezulu kwaye ubambe ibha. Tsala intsimbi ezantsi esifubeni sakho esingasentla, ucinezela amagxa akho kunye.

• Kungani ​

3. Ukucofa umlenze (Ukutyhala uMzimba ongezantsi)

• Izihlunu ekujoliswe kuzo: Quads (Amathanga), Glutes, Hamstrings.

• Uyisebenzisa njani: Hlala kunye neflethi yakho yangasemva ngokuchasene nephedi. Beka iinyawo zakho ngobubanzi bamagxa ngokwahlukeneyo eqongeni. Lityhalele kude iqonga (ungawatshixi amadolo akho!), uze ulihlise kancinci.

• Kutheni: Ibonelela ngeenzuzo ze-squat kunye nenkxaso epheleleyo yomqolo.

4. Umqolo Ohleliyo (Mid-Umva)

• Imisipha ekujoliswe kuyo: Umva ophakathi, amagxa angasemva.

• Indlela yokusebenzisa: Hlala ngesifuba sakho ngokuchasene nephedi. Tsala izibambo kuwe, ugcine iingqiniba zakho kufutshane nomzimba wakho.

• Kutheni: Ibalulekile kuye nabani na ohlala edesikeni imini yonke.

4. Isicwangciso sokuSebenza esiLula sabaQalayo

Sebenzisa le nkqubo 2-3 amaxesha ngeveki. Ukuphumla usuku olu-1 phakathi kweeseshoni.

Indlela yokuqhubela phambili: Nje ukuba wenze ngokulula i-15 reps ngefomu elungileyo, hambisa iphini phantsi ukuya kowona bunzima bulandelayo. Oku kubizwa ngokuba 'Umthwalo oqhubekayo oqhubekayo.'

5. Inqaku eliKhawulezayo kwi-Gym Etiquette & Care

Nanjengoko usaqalayo, ukwazi indlela yokuphatha izixhobo kukwenza ubukeke njengepro.

1. Sula phantsi: Soloko usula isihlalo kunye nezibambo emva kokuba ugqibile.

2. Musa 'Slam' isitaki: Yehlisa iintsimbi ngobunono. Ukuziyeka zingqubeke kudala ingxolo kwaye kunokonakalisa umatshini.

3. Xela imiba: Ukuba intambo ibonakala yonakele okanye isikhonkwane sincamathele, xelela abasebenzi bejimu. oluLungileyo lweZixhobo eziKhethekileyo ULondolozo lungundoqo kukhuseleko.

Ukuqukumbela

Uqeqesho lwamandla akufuneki lubenzima okanye loyike. Izixhobo ezikhethiweyo zibonelela ngendlela ekhokelwayo, ekhuselekileyo, kunye nesebenzayo yokwakha izihlunu kunye nokuphucula impilo yakho.

Ngokuqala ngaba matshini, wakha isiseko sokomelela esiya kukusebenzela iminyaka ezayo.

Ngaba ukulungele ukuxhobisa ikhaya lakho okanye indawo? Nokuba ungumntu osaqalayo ukhangela indawo yokuzivocavoca yasekhaya okanye umnini weziko elibonelela amalungu amatsha, jonga indlela esisebenziseka ngayo. Uluhlu olukhethiweyo lwenzelwe ukushukuma okugudileyo, okunengqondo.