Esona sikhokelo sokugqibela seZixhobo eziKhethiweyo: Ukukhetha oomatshini abaLungileyo kwijim yakho

Hamba uye kuyo nayiphi na indawo yokuzivocavoca eyimpumelelo, kwaye uya kuzibona: iirowu zoomatshini abathambileyo abanobunzima, iintambo, kunye nezikhonkwane. Le yintsika yezibonelelo zale mihla zokuzilolonga.

Ngelixa iintsimbi zasimahla zinendawo yazo, iSixhobo esiKhethiweyo ligorha elingagungqiyo lokugcinwa kwamalungu kunye nokhuseleko. Kwi-novice, aboyiki kakhulu kune-squat rack. Kumakhi womzimba, banikezela ukuhlukaniswa kwemisipha engenakulinganiswa.

Kodwa njengomnini wejim okanye umlondolozi wasekhaya wokwenza umthambo, wahlula njani phakathi komatshini okumgangatho ophezulu kunye nalowo uya kuphuka kwiinyanga ezintandathu?

Kwesi sikhokelo, sicalula ubuxhakaxhaka, izibonelelo, kunye neendlela zokuthenga esona Sixhobo siKhethiweyo siKhethiweyo , sikunceda wenze utyalo-mali olunolwazi kwiziko lakho.

1. Yintoni isiXhobo esiKhethiweyo?

Isixhobo esiKhethiweyo (esihlala sibizwa ngokuba ngoomatshini be-'i-pin-loaded') sibhekisa koomatshini boqeqesho lwamandla apho umsebenzisi ekhetha ukuxhathisa ngokufaka ipini kwisitaki sobunzima.

Ingaba isebenza kanjani

Ngokungafaniyo noomatshini abalayishwe ngepleyiti apho kufuneka uphathe ngokwasemzimbeni iipleyiti zentsimbi ezinzima ukuya kumatshini, iiyunithi ezikhethiweyo zisebenzisa inkqubo yeentambo, iipulleys, kunye neecams ukuphakamisa isethi yobunzima obubekwe ngaphambili.

• Isitaki: Iipleyiti zobunzima ezixande zipakishwe ngokuthe nkqo.

• Iphini: Iphini lokutshixa elikhetha ubunzima bomthwalo.

• I-Movement: Umatshini ukhokela umsebenzisi kwindlela esisigxina yokunyakaza.

I-Selectorized vs. Ubunzima baMahala

• Ubunzima baMahala: Funa umsebenzisi ukuba azinzise umthwalo (imfuno yezakhono eziphezulu).

• I-Selectorized: Umatshini unika uzinzo (imfuno yezakhono eziphantsi), ukuvumela umsebenzisi ukuba agxininise ngokupheleleyo ekutyhaleni okanye ekutsaleni ubunzima.

2. IiNzululwazi eziNcedayo zoomatshini abakhethiweyo

Kutheni kufuneka ugcwalise isicwangciso sakho somgangatho ngaba matshini? Impendulo ilele kukhuseleko , ukusebenza kakuhle, kunye nebiomechanics.

A. Ukhuseleko olomeleziweyo kunye nokuFikelela

Kwi-avareji ye-gym-goer, ukhuseleko lubalulekile. Ngoomatshini boQeqesho lwaMandla , akukho mngcipheko wokulahla i-barbell esifubeni sakho.

• Akukho Spotter ifunekayo: Abasebenzisi banokutyhala ekuhlulekeni ngokukhuselekileyo. Ukuba abakwazi ukuphakamisa ubunzima, i-stack ihlehla ngokukhawuleza.

• Ukunciphisa Umngcipheko Wokulimala: Indlela emiselweyo yokunyakaza inqanda 'ukukopela' okanye ukusebenzisa uhlobo olubi, oluyimbangela eqhelekileyo yokulimala kunye nezisindo zamahhala.

B. Ukwahlulwa Kwezihlunu (Hypertrophy)

Abakhi bomzimba bathanda izixhobo ezikhethiweyo kuba zibonelela ngoxinzelelo oluqhubekayo. I-cam pulley eyilwe kakuhle iqinisekisa ukuba ukuxhathisa kuhambelana negophe lamandla endalo yesihlunu.

INgcali yeNgcali: Ngokutsho kwe- American College of Sports Medicine (ACSM) , oomatshini bokuqeqeshwa bokuxhatshazwa basebenza ngokukodwa ekuhlukaniseni amaqela athile emisipha, okwenza kube yinto efanelekileyo yokubuyisela kunye nokwakhiwa komzimba.

C. Isantya kunye noQeqesho lweSekethe

Kwijimu exakekileyo, ukuhamba kuyo yonke into. Oomatshini abakhethiweyo bavumela abasebenzisi ukuba batshintshe ubunzima kwimizuzwana emi-2 (hambisa nje ipini). Oku kubenza bagqibelele 'kwiiseti zokulahla' okanye iindawo zoqeqesho lweesekethe ezinesantya esiphezulu, ukugcina itrafikhi ihamba ngexesha leeyure.

3. Iingqwalasela eziphambili xa uthenga

Ayingabo bonke oomatshini benziwe ngokulinganayo. Xa ubrawuza yethu I-Selectorized Equipment Collection , khangela ezi zalathisi zomgangatho.

1. Ukuqina kunye noKwakha uMgangatho

Iimeko zorhwebo zinzima. Njonga i:

• Isakhelo: I-11-gauge yensimbi okanye i-thier yimigangatho yoshishino lozinzo.

• Iikheyibhile: Iintambo zodidi lweenqwelo-moya ezinamandla aphezulu okuqina (ngokuqhelekileyo ii-2,000+ lbs).

• Iipuli: Iipuli zenayiloni ezineebheringi ezitywiniweyo zibonelela ngokutyibilika kakuhle, okuthe cwaka xa kuthelekiswa neeplastiki ezitshiphu.

2. I-Biomechanics kunye ne-Ergonomics

Ingaba umatshini uziva 'yendalo'?

• I-Axis yokuguqula / i-Diverging: Izitshixo zesifuba eziphezulu kunye nababheqi kufuneka bahambe kwi-arc encinci (ukuguqulwa), ukulinganisa udidi lwendalo lomzimba wokunyakaza, kunokuba umgca othe tye.

• Ukulungelelaniswa: Ubude besihlalo kunye neepads ezingasemva kufuneka zilungelelaniswe lula ukuze zilingane umsebenzisi we-5'0' kunye no-6'5' ngokulinganayo.

3. Ubuhle kunye neMpawu

Indawo yimali. Iiyunithi zanamhlanje ezikhethiweyo ziyilwe ngeprofayili ephantsi ukwenza indawo yokuzivocavoca ibonakale ivulekile kwaye ivulekile. I-Shrouds (izigqubuthelo) phezu kwee-stacks zobunzima azibonakali nje ngcono kodwa zikhusela iminwe ukuba ifakwe-into ebalulekileyo yokhuseleko.

4. IziXhobo eziNtyityisiweyo eziKhethekileyo kwijim yakho

Ukuba uqala ukusuka ekuqaleni, nantsi eyona nto ibalulekileyo koomatshini boQeqesho lwaMandla kuzo zonke iziko elifunekayo.

'IsiThathu esikhulu' soMzimba oPhezulu

1. I-Chest Press: Eyona ndlela ikhuselekileyo kwi-bench press. Khangela iingalo ezizimeleyo ukukhusela ukungalingani kwemisipha.

2. I-Lat Pulldown: Ibalulekile kububanzi obungasemva.

3. I-Shoulder Press: Ibonelela ngamandla angaphezulu ngaphandle kwemiba yoxinzelelo lomqolo ehlala ifumaneka ngeedumbbells.

I-Leg Day Essentials

1. Ukwandiswa komlenze / i-Leg Curl: Aba matshini kuphela abahlula ngokufanelekileyo i-quads kunye ne-hamstrings.

2. I-Leg Press: Isiseko sokuhambisa ubunzima obunzima ngokukhuselekileyo.

Undoqo

1. I-Abdominal Crunch: Inikezela ukuxhathisa ukuba i-floor crunches ayikwazi ukunika.

2. I-Rotary Torso: Kubalulekile kwimidlalo ejikelezayo (igalufa, i-tennis).

Jonga ezi modeli nangaphezulu kuluhlu lwethu Ikhathalogu yeMveliso ekhethiweyo.

Ukuqukumbela

Utyalo-mali kwizixhobo ezikumgangatho ophezulu ezikhethiweyo lutyalo-mali kwimpumelelo nokhuseleko lwamalungu akho. Aba matshini bavala umsantsa phakathi kwabaqalayo kunye nabanobuchule, banikezela ngamava okuzilolonga akhuselekileyo, asebenzayo, nasebenzayo.

Nokuba uphucula indawo esele ikho okanye usakha esitsha, beka phambili oomatshini abanobugcisa obugqwesileyo bebhayoloji kunye nolwakhiwo oluhlala ixesha elide.

Ngaba ukulungele ukuxhobisa ijim yakho? Ndwendwela wethu Iphepha lesiXhobo eliKhethiweyo ukujonga iinkcukacha, ukucela isaphulelo, kwaye ubone indlela esinokuyiphakamisa ngayo indawo yakho yokomelela.