Ukuqonda iSixhobo esiKhethiweyo: Sisebenza njani kwaye kutheni usifuna

Ukuba ukhe wangena kwindawo yokuzivocavoca yezorhwebo, uye wazibona: iirowu zoomatshini abathambileyo abanobunzima obuxande, iintambo kunye neepuli. Ezi zaziwa njengeZixhobo eziKhethiweyo , kwaye ziyintsika yeshishini langoku lokuqina.

Ngelixa izisindo zasimahla (ii-dumbbells kunye neebarbells) zihlala zifumana indawo ebonakalayo kwi-hardcore bodybuilding, oomatshini abakhethiweyo bangamaqhawe angabonakaliyo okukhula okukhuselekileyo, okusebenzayo, kunye nokujoliswe kuko kwemisipha.

Kodwa yintoni kanye kanye eyenza umatshini 'ukhethwe,' kwaye kutheni kufuneka ubabandakanye kwindawo yakho okanye kwindawo yokuzivocavoca yasekhaya?

Kwesi sikhokelo, sichitha ubuxhakaxhaka, iinzuzo, kunye neentlobo ezibalulekileyo zoomatshini boQeqesho lwaMandla oluchaza amava okuzilolonga akumgangatho ophezulu.

1. Sisebenza njani iSixhobo esiKhethiweyo

Igama elithi 'elikhethiweyo' libhekisa kwindlela yokukhetha ubunzima. Ngokungafaniyo noomatshini abagcwele iipleyiti apho kufuneka uthwale kwaye ulayishe iipleyiti zentsimbi ezinzima kwibar, oomatshini abakhethiweyo basebenzisa iintsimbi ezakhelwe ngaphakathi.

Inkqubo

1. I-Weight Stack: I-stack ethe nkqo yeepleyiti zetsimbi (ngokuqhelekileyo i-10-20 lbs nganye) ihamba phezulu nangaphantsi kwiintonga zesikhokelo.

2. Iphini: Umsebenzisi 'ukhetha' ukuxhathisa ngokufaka isikhonkwane semagnethi kwipleyiti yobunzima obufunwayo.

3. IiPulleys kunye neeCams: Xa utyhala okanye udonsa isibambo, ikhebula lihamba ngenkqubo yeepulleys ukuphakamisa ubunzima obukhethiweyo.

Isixhobo esiyimfihlo: iCam

Iiyunithi ezikhethiweyo ezikumgangatho ophezulu zine 'Cam' -ivili elimile okwezintso elisongwa yintambo.

• Into eyenzayo: Itshintsha amandla kuyo yonke intshukumo.

• Kutheni kubalulekile: Ihambelana nokuxhathisa komatshini kwigophe lendalo lamandla emisipha yakho. Ngokomzekelo, kwi-bicep curl, umatshini uziva ulula ezantsi (apho ubuthathaka) kwaye unzima phakathi (apho unamandla). Oku kuqinisekisa ukukhuthazwa kwemisipha ephezulu.

2. IiNzululwazi eziNcedayo zoomatshini abakhethiweyo

Kutheni le nto amaziko eembaleki aphezulu kunye namaziko okubuyisela kwisimo sangaphambili athembele kakhulu kwiZixhobo eziKhethiweyo ? Impendulo ilele kukhuseleko kunye ne-biomechanics.

A. Ukhuseleko olungenakuthelekiswa nozinzo

Ukhuseleko yeyona nto iphambili kubanikazi bejimu.

• Akukho Spotter iFunwayo: Abasebenzisi banokuphakamisa iintsimbi ezinzima ngaphandle koloyiko lokulahla i-barbell ngokwabo. Ukuba izihlunu ziyasilela, i-stack ihlehla nje ibuyele endaweni.

• Indlela eLawulwayo: Umatshini ukhokela intshukumo yomsebenzisi, ukuthintela 'ukuqhatha' kunye nefomu engalunganga ehlala ikhokelela ekonzakaleni ngeentsimbi zasimahla.

B. Ukufikeleleka kuwo onke amaNqanaba

• Abaqalayo: Ijika lokufunda liphantsi. Iiplacards zokufundisa zidla ngokubonisa ngokuthe ngqo indlela yokuhlala nokushukuma.

• Abantu abadala: Ukuzinza kunciphisa umngcipheko wokuwa okanye ukudibanisa ngokubambisana.

• IiPros: Abakhi bomzimba bazisebenzisa ukwahlula izihlunu ezithile emva kokuphelisa izihlunu zabo zokuzinzisa ngeentsimbi zasimahla.

C. Ubuchule bexesha

Kwijimu exakekileyo, isantya sibalulekile. Ukutshintsha ubunzima kumatshini okhethiweyo kuthatha imizuzwana ye-2 (ukuhambisa ipini), xa kuthelekiswa nemizuzwana ye-30 + ukulayisha / ukukhulula iiplati. Oku kubenza balungele uqeqesho lwesekethe kunye namathuba aphezulu.

I-Industry Insight: Ngokutsho kwe- American Council on Exercise (ACE) , uqeqesho olusekelwe kumatshini lusebenza ngokukodwa kwii-novices njengoko lunceda ukwakha isiseko samandla ngelixa kunciphisa iimfuno zokulungelelanisa.

3. Iindidi eziqhelekileyo zeSixhobo esiKhethiweyo

Xa unxiba indawo yokuzivocavoca, udinga umxube womatshini wokugubungela wonke umzimba. Nazi izinto ezisisiseko ezifumaneka kwinqaku lethu Ikhathalogu yeziXhobo ezikhethiweyo.

Umzimba oPhezulu

• I-Chest Press: Ijolise kwiipectoral kunye ne-triceps. Enye indlela ekhuselekileyo yokucinezela ibhentshi.

• I-Lat Pulldown: Ijolise ngasemva (latissimus dorsi). Kubalulekile ekwakheni i-V-taper.

• Ukucofa amagxa: Kujolise kwiideltoids. Inika amandla angaphezulu ngaphandle kwemiba yoxinzelelo lomnqonqo ehlala idityaniswa nokuma kwe-dumbbell press.

Umzimba ongezantsi

• I-Leg Press: Indlu yamandla ye-quads kunye ne-glutes. Ivumela abasebenzisi ukuhambisa imithwalo enzima ngokukhuselekileyo.

• Ukwandiswa komlenze: Ukuphela kokuzivocavoca okwahlula ngokupheleleyo i-quadriceps.

• I-Curl yomlenze ohleliyo: Ijolise kwi-hamstrings, ibalulekile ekuzinzeni kwamadolo.

Undoqo

• I-Abdominal Crunch: Ibonelela ngokuxhathisa ubunzima be-abs, ephezulu kunemigangatho esemgangathweni yomgangatho wokwakha ubukhulu be-core.

4. Inqaku ngeSondlo

Enye inzuzo ehlala ingahoywa yeeyunithi ezikhethiweyo bubomi babo obude. Ngokungafaniyo nee-treadmills ezineenjini ezintsonkothileyo kunye ne-elektroniki, Isixhobo esiKhethiweyo sinomatshini.

Ngenyameko esisiseko—njengokosula iintonga zesikhokelo neentambo zokuhlola—aba matshini banokuhlala kangangamashumi eminyaka. (Sigubungela oku ngokweenkcukacha kwisikhokelo sethu sokuLondolozwa kweZixhobo eziKhethelweyo ).

Ukuqukumbela

Isixhobo esiKhethiweyo sinika umdibaniso ogqibeleleyo wobunjineli kunye nefiziyoloji. Ibonelela ngendlela ekhuselekileyo, esebenzayo, kwaye esebenziseka lula yokwakha amandla, iyenza ibe licandelo elisisinyanzelo kulo naliphi na indawo yokomelela okupheleleyo.

Nokuba ungumnikazi wejim ojonge ukwandisa ukugcinwa kwamalungu okanye umntu othanda ukomelela ofuna ukuzilolonga okukhuselekileyo, ukutyala imali koomatshini abakumgangatho ophezulu sisigqibo esihlawula iziphumo.

Ngaba ukulungele ukuhlola okona kulungileyo eklasini? Bhrawuza ingqokelela yethu yeprimiyamu Oomatshini abaKhethiweyo boRhwebo ukufumana indawo efanelekileyo yoqeqesho lwakho.