IsiXhobo esiKhethiweyo vs. Ubunzima obuSimahla: Yeyiphi Engcono Kumsebenzi Wakho?

Hamba kuyo nayiphi na indawo yokuzivocavoca, kwaye uya kubona ukwahlula okucacileyo. Kwelinye icala, ukubethelwa kwee-dumbbells zentsimbi kunye neebarbells. Kwelinye icala, imiqolo ethambileyo, ezolileyo yeSixhobo esiKhethiweyo esinezipaji zobunzima kunye nezikhonkwane.

Kangangamashumi eminyaka, impikiswano ibiqhubeka: Yiyiphi eyona nto ingcono?

Abahlambululi baxoxa ukuba iintsimbi zasimahla kuphela kwendlela yokwakha 'amandla' wokwenene. Nangona kunjalo, iingcali zezomzimba zale mihla, zintshatsheli koomatshini boQeqesho boQeqesho ngokukwazi kwabo ukwahlula izihlunu kunye nokuthintela ukwenzakala.

Inyani? Ayikokuba yeyiphi 'engcono' -imalunga nokuba yeyiphi engcono kwinjongo yakho ethile.

Kweli nqaku, sichitha isayensi ngasemva kweendlela zombini ukukunceda ukuba wakhe eyona ndlela yoqeqesho yokugqibela.

1. Ityala leSixhobo esiKhethiweyo

Isixhobo esiKhethiweyo (oomatshini abalayishwe ngezikhonkwane) sikhokela umsebenzisi kwindlela esisigxina yokunyakaza. Awudingi ukulinganisa ubunzima; kufuneka nje uyityhale okanye uyitsale.

A. Ukhuseleko kunye nokuzimela

Le yeyona ndawo inkulu yokuthengisa. Ngeentsimbi zasimahla, ukungaphumeleli kwi-rep kunokuba yingozi (cinga ukulahla i-barbell esifubeni sakho).

• Inzuzo: Ngomatshini wokushicilela wesifuba okhethiweyo, ukuba awukwazi ukuphakamisa ubunzima, isitaki siyehla ngokukhuselekileyo. Oku kukuvumela ukuba uqeqeshe ukusilela ngaphandle kwe-spotter.

B. Ukwahlulwa Kwezihlunu (Hypertrophy)

Ukuba ufuna ukukhulisa izihlunu ezithile, oomatshini bafana nompu we-sniper.

• Inzuzo: Umatshini uzinzisa umzimba wakho ngenxa yakho. Oku kuthetha ukuba 'izihlunu zokuzinzisa' aziwubi uxinezeleko. Ukuba wenza i-Leg Extension, i-100% yomthwalo iya kwi-quadriceps. Kungenxa yoko le nto abakhi bomzimba bethanda Esona sixhobo siKhethiweyo siKhethekileyo sokukrola umzimba.

C. Abaqalayo-abanobuhlobo

Kumntu omtsha kwindawo yokuzivocavoca, i-barbell squat iyinkimbinkimbi kwaye iyoyikisa. Umatshini weLeg Press, nangona kunjalo, unengqondo. Inciphisa umqobo ekungeneni, inceda abaqalayo ukwakha umgangatho wesiseko samandla ngokukhuselekileyo.

Inqaku leNgcali: Uphononongo olupapashwe kwi- Journal of Strength and Conditioning Research lufumene ukuba ngelixa izisindo zamahhala zenza izihlunu ezizinzile, oomatshini basebenza ngokulinganayo ekwakheni ubunzima be-muscle ekrwada kwiqela le-muscle ekujoliswe kuyo.

2. Ityala lobunzima obusimahla

Izisindo zasimahla (ii-dumbbells, ii-barbells, ii-kettlebells) zifuna ukuba ulwe nomxhuzulane kwaye ulawule ubunzima kwindawo enemigangatho emithathu.

A. Amandla okusebenza kunye nokuzinza

Ehlabathini lokwenyani, izinto azihambi ngomzila.

• Inzuzo: Xa usenza i-dumbbell lunge, umbindi wakho, amaqatha, nesinqe kufuneka usebenze ixesha elongezelelekileyo ukuze ungawi. Oku kwakha 'amandla asebenzayo' aguqulela kakuhle kwimidlalo nakwimisebenzi yemihla ngemihla.

B. Uluhlu lweMotion Versatility

Oomatshini banendlela emiselweyo. Ukuba loo ndlela ayihambelani ngokugqibeleleyo nobuchwephesha bomzimba wakho, inokuziva ingathandeki.

• Inzuzo: Iintsimbi zasimahla zikuvumela ukuba uhlengahlengise i-angle yesandla sakho okanye ingqiniba kancinci ukuze ufumane eyona ndawo ikhululekileyo nesebenzayo kumzimba wakho owahlukileyo.

3. Isigwebo: Ukukhetha njani?

Akunyanzelekanga ukuba ukhethe icala. Abona badlali bakrelekrele basebenzisa iHybrid Approach.

Ukuthelekisa nje krwaqu

Ukusetyenziswa Nini

1. Qala nge-Compound Free Weights: Sebenzisa ii-barbells okanye ii-dumbbells ekuqaleni komsebenzi wakho xa unamandla amaninzi. Gxininisa kulungelelaniso kunye nokuphakamisa ubunzima.

2. Gqibezela ngoomatshini abakhethiweyo: Nje ukuba izihlunu zakho zokuzinza zidiniwe, tshintshela koomatshini. Oku kukuvumela ukuba ukhuphe ngokukhuselekileyo i-muscle ekujoliswe kuyo ngaphandle kokukhathazeka malunga nokuphuka kwefomu yakho.

Ngokomzekelo, qalisa nge-Barbell Squat (Ubunzima obukhululekile), kwaye ugqibe umsebenzi wakho womlenze kunye noKwandiswa komlenze (Okukhethiweyo) ukutshisa ngokupheleleyo i-quads.

Ukuqukumbela

Ke, ngubani ophumelele idabi leZixhobo eziKhethiweyo vs. Impendulo yile: Uphumelela xa usebenzisa zombini.

Iintsimbi zasimahla zakha isiseko sakho kunye nolungelelwaniso. Oomatshini abakhethiweyo bakuvumela ukuba utyhale ngokukhuselekileyo imisipha yakho ukuya kumda kwaye ujolise kwiindawo ezithile zokukhula. Ijimu epheleleyo-kunye nembaleki epheleleyo-ifuna zombini.

Ngaba ijim yakho iphoswe 'Umatshini' isiqingatha senxaki? Ukuba ufuna ukongeza ukhuseleko kunye nokuchaneka koomatshini kwiziko lakho, jonga iprimiyamu yethu Ingqokelela yeZixhobo eziKhethiweyo . Ukusuka kuxinzelelo lwesifuba se-ergonomic ukuya kwi-lat pulldowns egudileyo, sinezixhobo zokugqibezela inkqubo yakho yoqeqesho.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Ngaba ndingakrazulwa ndisebenzisa oomatshini kuphela?

A: Ewe. Ukukhula kwemisipha (hypertrophy) kubangelwa ukunyanzeliswa komatshini kunye noxinzelelo lwe-metabolic. Oomatshini abakhethiweyo abakumgangatho ophezulu babonelela zombini. Abakhi bomzimba abaninzi abaphezulu basebenzisa oomatshini phantse abakhokelela kumboniso ukuphepha ukwenzakala.

Umbuzo: Ngaba oomatshini bangcono ekubuyiseleni ukulimala?

A: Ngokubanzi, ewe. Ngenxa yokuba oomatshini belawula indlela yokuhamba, abanyangi bomzimba bahlala bebasebenzisa ukunceda izigulana zomeleze izihlunu ezijikeleze ilungu elenzakeleyo ngaphandle kokubeka umngcipheko wokungazinzi ngakumbi.

Umbuzo: Kutheni oomatshini abakhethiweyo bebiza kakhulu kuneedumbbells?

A: Umatshini okhethiweyo yinto enzima yobunjineli ebandakanya izitaki zobunzima, iipuli, iikhamera, kunye nesakhelo sentsimbi. Nangona kunjalo, umatshini omnye (ofana ne-cable crossover) unokukhonza amakhulu amalungu ngosuku ngokunxiba okuncinci, unikezela nge-ROI ephezulu.

Umbuzo: Kufuneka ndijonge ntoni xa ndithenga izixhobo ezikhethiweyo?

A: Khangela intshukumo egudileyo (akukho friction), izihlalo ezihlengahlengiswayo, kunye ne-upholstery ehlala ixesha elide. Ukuze ufumane uluhlu olupheleleyo, funda yethu Isikhokelo sokuThenga se-B2B seZixhobo eziKhethiweyo.