ISikhokelo esiGqibeleleyo kwiZixhobo eziKhethiweyo: Ukukhetha oomatshini abaLungileyo kwijim yakho

Kwimeko yempilo yanamhlanje, ukufikeleleka kunye nokusebenza kakuhle kuyinkosi. Ngelixa iintsimbi zasimahla zinendawo yazo, umqolo wayo nayiphi na ijimu yorhwebo-kunye nesiqalo samalungu amaninzi- siSelectorized Equipment..

Amaxesha amaninzi abizwa ngokuba 'ngoomatshini abalayishwe ngephini', ezi yunithi zibonelela ngodibaniso olulodwa lokhuseleko, ukusetyenziswa lula, kunye nokuchaneka kwebhayomechanical. Kodwa ngokhetho oluninzi kwimarike, ukhetha njani ezona zifanelekileyo kwiziko lakho?

Kwesi sikhokelo, sihlahlela kanye ukuba zeziphi izixhobo ezikhethiweyo, kutheni kubalulekile ukugcinwa kwamalungu, kunye nendlela yokukhetha oomatshini abanikezela ngembuyekezo engcono kutyalo-mali.

Yintoni isiXhobo esiKhethiweyo?

Inkcazo kunye noomatshini

Izixhobo ezikhethiweyo zibhekisa koomatshini boqeqesho abasebenzisa isitaki sobunzima. Umsebenzisi ukhetha ukuchasana okufunekayo ngokufaka iphini (okanye 'isitshixo') kwisitaki, kunokulayisha ngesandla iipleyiti ezinzima.

Aba matshini basebenza ngokusebenzisa inkqubo yeepuli, iintambo neekhamera. Ikhamera ; ibaluleke kakhulu livili elimile okwezintso eliguqula amandla kulo lonke intshukumo. Oku kuqinisekisa ukuxhathisa kuhambelana negophe lamandla endalo yesihlunu-ikhaphukhaphu apho isihlunu sibuthathaka, kwaye sinzima ngakumbi apho somelele khona.

I-Selectorized vs. Ipleyiti eLayishiweyo & neMizimba yamahala

Ngelixa zonke ezi ziindlela zoomatshini boqeqesho lwamandla , basebenza imisebenzi eyahlukeneyo:

• Ubunzima obukhululekile: Funa ukuzinza okuphezulu kunye nobuchule; umngcipheko ophezulu wokwenzakala ngaphandle kwe-spotter.

• Ipleyiti eLayishiwe: Ilungele imithwalo enzima kunye nomthamo, kodwa ifuna ukulayishwa ngesandla kweepleyiti.

• I-Selectorized: Eyona nto iluncedo. Abasebenzisi banokutshintsha ubunzima ngemizuzwana, babenze balungele uqeqesho lwesekethe, iiseti zokulahla, kunye nabaqalayo aboyikiswa zii-barbells.

Phonononga uluhlu: Ukubona ukuba ubunjineli bale mihla buvele njani aba matshini, jonga uluhlu lwethu olubanzi. Ikhathalogu yeziXhobo ezikhethiweyo.

Izinto eziluncedo kwiSixhobo esiKhethiweyo

Kutheni le nto amaqela ezempilo akwinqanaba eliphezulu enikezela ngama-50% okanye ngaphezulu kwendawo yawo yomgangatho kwaba matshini?

1. Ukhuseleko kunye nokuzimela

Uphawu oluchazayo lwezixhobo ezikhethiweyo lukhuseleko. I-stack yobunzima iqulethwe, kwaye uluhlu lwentshukumo lulungisiwe. Oku kuthetha ukuba abasebenzisi banokuqeqeshelwa ukusilela ngaphandle kwebala, eliyindawo enkulu yokuthengisa iijimu zeeyure ezingama-24 okanye iindawo ezingaqeshwanga.

2. Ukwahlulwa Kwezihlunu ekuJoliswe kuzo

Ngokutsho kwe-American College of Sports Medicine (ACSM), uqeqesho olusekelwe kumatshini lusebenza kakhulu ekuhlukaniseni amaqela athile emisipha. Ngokuzinzisa umzimba, oomatshini abakhethiweyo bavumela umsebenzisi ukuba agxininise ngokupheleleyo kwisihlunu esijoliswe kuyo (umzekelo, i-quadriceps kwi-Leg Extension) ngaphandle kokusebenzisa imisipha yokuzinzisa ukulinganisela umthwalo.

3. Ucikizeko kunye nokusebenza

Kwijimu exakekileyo, isantya sibalulekile. Oomatshini abakhethiweyo bavumela utshintsho olukhawulezayo lobunzima (susa nje ipini). Oku kunciphisa amaxesha okuphumla kwaye kugcina itrafikhi ihamba kumgangatho wejim, ivumela amalungu amaninzi ukuba azilolonge ngexesha elincinci.

![Ingcebiso yomfanekiso: Ifoto ekumgangatho ophezulu woluhlu loomatshini abakhethiweyo kwindawo yokuzivocavoca yale mihla. I-ALT Tag: Oomatshini boqeqesho abakhethiweyo borhwebo abanobunzima.]

Iingqwalasela eziPhambili Xa ukhetha Isixhobo

Ukuqina kunye noLondolozo

Oomatshini abakhethiweyo baneendawo ezihambayo ngakumbi kunezilayishwe ngepleyiti.

• Iintambo: Jonga iintambo zomgangatho wenqwelomoya ezinamandla aphezulu okuqina (amaxesha amaninzi angama-2000+ lbs).

• Iipuli: Iipuli zenayiloni ezineebheringi ezitywiniweyo ziqinisekisa ukusebenza kakuhle, okuzolileyo.

• I-Upholstery: I-foam ephindwe kabini, i-foam ephezulu iyafuneka ukuba imelane nokugqoka kunye nokukrazula kwansuku zonke.

I-Biomechanics kunye noLungiso

Ngaba umatshini ufanelekile i-5-foot female kunye nenkunzi ye-6-foot?

• Khangela oomatshini abanohlengahlengiso lwezihlalo zokuncedisa igesi kunye neendawo eziphawulwe ngokucacileyo. I-axis yomatshini wokujikeleza kufuneka ihambelane ngokulula kunye nomsebenzisi odibeneyo.

Ixabiso vs. Ixabiso

Ngelixa oomatshini abakhethiweyo bahlala beneendleko eziphezulu zangaphambili kunezisindo zasimahla ngenxa yobunzima obubandakanyiweyo, ubomi obude kunye nesibheno selungu sinika i-ROI ephezulu. 'Ngamahashe okusebenzela' ejimini.

Izixhobo ezicetyiswayo ezikhethiweyo

Ukuba unxiba indawo entsha, ezi ziziseko ezingaxoxiswanayo:

EyoMzimba oPhezulu

• I-Chest Press kunye ne-Shoulder Press: Iindlela ezikhuselekileyo zokucinezela ibhentshi, ezivumela abasebenzisi ukuba baphakamise ubunzima ngaphandle koloyiko.

• I-Lat Pulldown: Ibalulekile kububanzi obungasemva; ifikeleleka kakhulu kunotsalo-ups kubantu ngokubanzi.

KuMzimba ongezantsi

• Ukwandiswa komlenze kunye ne-Leg Curl: Ezi ntshukumo ziphantse zingenakwenzeka ukuba ziphindaphinde ngokufanelekileyo ngeentsimbi zamahhala. Zibalulekile kwimpilo yamadolo kunye nophuhliso lomlenze wobuhle.

Ngezithuba eziSebenzayo

• Umqeqeshi oSebenzayo (iCable Crossover): 'Imela yoMkhosi waseSwiss' wendawo yomthambo. Isebenzisa iimfumba ezikhethiweyo kodwa ivumela uqeqesho oluhamba simahla.

Ngaba ufuna iingcebiso ezithile? Jonga wethu Uluhlu lweeMveliso eziKhethiweyo zokufumana oomatshini abalungiselelwe ubungakanani beziko lakho kunye nohlahlo lwabiwo-mali.

Ukuqukumbela

Izixhobo ezikhethiweyo zingumqolo weziko lokuqina eliyimpumelelo. Yehlisa umqobo ekungeneni kwabaqalayo, ibonelela ngokhuseleko loqeqesho lwe-solo, kwaye inikezela ngokuchaneka ukuhlukaniswa kwabakhi bomzimba.

Ngokukhetha oomatshini abanobugcisa obuphezulu bebhayoloji kunye nolwakhiwo oluzinzileyo, awugcwalisi nje indawo—utyala imali kwiziphumo zamalungu akho kunye nokhuseleko.

Ngaba ukulungele ukuphucula umgangatho wakho wokuzilolonga? Qhagamshelana nathi namhlanje ukuze udibane okanye ujonge uluhlu lwethu olupheleleyo loomatshini bamandla obuchwephesha.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Ngaba oomatshini abakhethiweyo balungile ekwakheni izihlunu?

A: Ewe. Ukukhula kwemisipha (hypertrophy) kufuna ukunyanzeliswa koomatshini kunye noxinzelelo lwe-metabolic. Oomatshini abakhethiweyo bakuvumela ukuba utyhale ngokukhuselekileyo izihlunu ukuba zingaphumeleli kwaye wenze ubuchule obunje 'iiseti zokuwisa' ngokulula, ezibalaseleyo ekukhuleni.

Q: Zikangaphi iintambo ezikhethiweyo zifuna ukutshintshwa?

A: Kwimeko yorhwebo, iintambo kufuneka zihlolwe rhoqo ngeveki ukuba ziyaqhekeka. Ngokuqhelekileyo, kufuneka zitshintshwe rhoqo emva kweminyaka eyi-1-2 ngokuxhomekeke kumthamo wokusetyenziswa ukuqinisekisa ukhuseleko.

Umbuzo: Uthini umahluko phakathi komqeqeshi osebenzayo kunye nomatshini okhethiweyo?

A: Umqeqeshi osebenzayo usebenzisa iintambo kunye nemithwalo yesisindo (njengomshini okhethiweyo) kodwa uvumela ukungahambi kakuhle, iindlela zokuhamba ze-3D. Umatshini okhethiweyo oqhelekileyo (njengomshicileli wesifuba) unomzila osisigxina wokuhamba.

Umbuzo: Ndingasebenzisa oomatshini abakhethiweyo ukubuyisela kwisimo sangaphambili?

A: Ngokuqinisekileyo. Ngenxa yokuba banikezela ukunyakaza okulawulwayo kunye nokuchasana okuguquguqukayo, oogqirha bezinto eziphathekayo bahlala besebenzisa ngokukhuselekileyo ukuvuselela amandla kwiindawo ezilimele ngaphandle kokugxininisa amajoyina kunye nemithwalo engazinzanga.