Kutheni oomatshini abakhethiweyo bebalulekile kuQeqesho lwaMandla: Izibonelelo kunye neeNgcebiso

Uqeqesho lwamandla alusekho nje kubakhi bomzimba. Namhlanje, ibonwa njengenxalenye ebalulekileyo yempilo, ixesha elide, kunye nomsebenzi we-metabolic. Kodwa kwabaninzi, icandelo lobunzima obukhululekile-kunye needumbbells ezinzima kunye neentshukumo ze-barbell eziyinkimbinkimbi-zinokoyikisa okanye zibe yingozi.

Ngenisa isiXhobo esiKhethiweyo.

Aba matshini balayishwe ngezikhonkwane balilitye lembombo lendawo yokomelela ejikelezwe kakuhle. Bavala umsantsa phakathi kokhuseleko kunye nokuqina, bevumela wonke umntu ukusuka kwizigulana zokubuyisela kwisimo sangaphambili ukuya kwiimbaleki eziphakamileyo ukuba zityhale imida yazo.

Kweli nqaku, sintywila nzulu ekubeni kutheni aba matshini bebalulekile ekukhuleni kwezihlunu, njani ukuze babe nesiphumo esiphezulu, kunye ukubasebenzisa nendlela yokuzigcina ukuqinisekisa ukuba utyalo-mali lwakho luhlala amashumi eminyaka.

1. IiNzuzo eziNcedo eziPhezulu: Kutheni le nto ukhethe uKhetho?

Ngelixa iintsimbi zasimahla zixhomekeke kumxhuzulane kunye nokuzinziswa, oomatshini boQeqesho boMmandla babonelela ngeenzuzo ezizodwa zezendalo ezikhawulezisa inkqubela.

A. Ukuxinezeleka rhoqo kunye nokunyamezela kwemisipha

Enye yeenzuzo ezinkulu zeSixhobo esiKhethiweyo kukusetyenziswa kweekhamera kunye neepulleys.

• ISayensi: Ikhamera (ivili elimile okwezintso) itshintsha i-leverage kuyo yonke intshukumo. Oku kuhambelana negophe lokuxhathisa lomatshini kwigophe lamandla endalo yesihlunu sakho.

• Isiphumo: Umsipha wakho uhlala phantsi koxinzelelo oluqhubekayo ukusuka ekuqaleni kwe-rep ukuya ekugqibeleni, ngokungafaniyo ne-dumbbell curl apho ukuxhatshazwa kwehla phezulu kwintshukumo. Oku kusebenza kakhulu kwi-hypertrophy (ukukhula kwemisipha).

B. Ukhuseleko kunye noQeqesho lweSolo

'Uqeqesho oluya kukusilela' luyimfuneko ekukhuleni, kodwa luyingozi ngeentsimbi ezinzima ezikhululekileyo ukuba awunasibala.

• Ukhuseleko oluKhethelweyo: Ukuba awukwazi ukugqiba irep yokugqibela kumatshini weChest Press, wehlisa ngokulula isitakhi. Akukho mngcipheko wobunzima obukutyumzayo. Olu kuzithemba luvumela abasebenzisi ukuba baphakamise ubunzima kunye nobunzima.

C. Uqeqesho lweSekethe oluKhawulezayo

Kubanikazi bejim, i-output ingundoqo. Oomatshini abakhethiweyo bavumela abasebenzisi ukuba batshintshe ukuxhathisa ngemizuzwana ngokuhambisa iphini. Oku kuququzelela 'iisethi zokulahla' kunye noqeqesho lwesekethe, ukugcina amalungu ehamba kunye nokuthintela imiqobo kumgangatho wejim.

Ingqondo yeNgcali: Ngokutsho kweHarvard Health Publishing , ukuqeqeshwa kwamandla kunye noomatshini yindlela efanelekileyo kakhulu yokulwa nokulahleka kwemisipha ehambelana neminyaka yobudala (sarcopenia) kuba inika indawo elawulwayo eyanciphisa uxinzelelo kumalungu.

2. Indlela yokusebenzisa izixhobo ezikhethiweyo ngokufanelekileyo

Ukuthenga Esona Sixhobo siKhethiweyo sikwinyathelo lokuqala. Ukuyisebenzisa ngokuchanekileyo linyathelo lesibini. Ifomu engalunganga isenokubangela ukwenzakala, nakumatshini.

Umthetho 'weNqanaba yePivot'.

Oomatshini abaninzi (abanjengezandiso zomlenze okanye ii-Bicep Curls) bane-axis ethile yokujikeleza, edla ngokuphawulwa ngechaphaza elibomvu okanye isitikha.

• Ingcebiso: Lungelelanisa umdibaniso wakho (idolo okanye ingqiniba) ngokuthe ngqo nale ndawo yepivot. Ukuba ilungu lakho alilungelelaniswanga, umatshini uya kulwa ngokuchasene ne-biomechanics yakho yendalo, ebangela ukucheba amandla kwindawo.

Lawula iNegative

Impazamo eqhelekileyo kukuvumela isitaki sobunzima 'slam' phantsi.

• I-Fix: Gxuma phezulu (1 isekhondi), nqumama (1 isekhondi), kwaye yehlise ngokucothayo (imizuzwana emi-3). Isigaba sokunciphisa (i-eccentric) kulapho umonakalo omkhulu wemisipha kunye nokukhula okulandelayo kwenzeka.

Lungisa kuluhlu lwezindululo

Qinisekisa ukuba isihlalo silungelelanisiwe ukuze ufumane ukolulwa okupheleleyo. Ukuba isihlalo siphantsi kakhulu kwi-Shoulder Press, unokuqalisa intshukumo kwindawo ephazamisekileyo, ugxininise i-rotator cuff.

3. ULondolozo: Ukukhusela Utyalo-mali Lwakho

Umgangatho ophezulu Izixhobo ezikhethiweyo zakhiwe ukuba zihlale, kodwa zifuna inkathalo. Umatshini ogcinwe kakuhle uziva 'mtsha' nasemva kweminyaka emihlanu.

Iitshekhi zemihla ngemihla/ngeVeki

1. I-Upholstery: Sula iipads emva kokusetyenziswa ukususa ukubila, okunokuqhaqha i-vinyl ngokuhamba kwexesha.

2. Iikheyibhile: Hlola iintambo ukuze ubone naziphi na iimpawu zokuvuthuluka okanye ukuxobuka. Ukuba ubona iintambo zentsimbi, buyisela intambo ngokukhawuleza.

Ukuthanjiswa kweNyanga

'Ukuguda' komatshini kuxhomekeke kwiintonga zesikhokelo (iintsimbi zentsimbi iintsimbi zityibilika zinyuka zihle).

• Yintoni enokusetyenziswa: Sebenzisa i-100% ye-silicone lubricant.

• YINTONI ONGAWUYISEBENZISI: Ungaze usebenzise ioli okanye igrisi (njenge-WD-40). Ezi zitsala uthuli kunye nokungcola, zenza 'i-gummy' intlama eyenza ukukhuhlana kunye nokutshabalalisa amahlahla.

Ukuqinisa i-Hardware

Ukungcangcazela kunokukhulula iibholithi ekuhambeni kwexesha. Kanye ngenyanga, yenza i-walk-through nge-wrench set ukuqinisekisa ukuba ii-bolts zefreyimu kunye ne-pulley attachments ziqinile.

Ukuqukumbela

Isixhobo esiKhethiweyo sibonelela ngomdibaniso okhethekileyo wokhuseleko, ukuchaneka kwe-biomechanical, kunye nokuzimela komsebenzisi ukuba iintsimbi zasimahla azinakuhambelana. Kubanikazi bejim, bangamahashe okusebenzela agcina amalungu ekhuselekile kwaye anelisekile. Kubasebenzisi, zisisixhobo sokutyhala ngokukhuselekileyo iiplate ezidlulileyo.

Ngokukhetha oomatshini abafanelekileyo kwaye ubagcine kakuhle, udala indawo yoqeqesho ezala impumelelo.

Ngaba ujonge oomatshini abadibanisa ukuqina kunye ne-biomechanics? Phonononga uluhlu lwethu olupheleleyo lwemigangatho yorhwebo Oomatshini boMmandla abakhethiweyo . Ukusuka kwiimfumba ezinomsebenzi onzima ukuya kuyilo lwe-ergonomic, sinezixhobo zokunyusa indawo yakho.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Ngaba oomatshini abakhethiweyo bangakha izihlunu ezininzi njengeentsimbi zasimahla?

A: Ewe. Izicubu zemisipha azikwazi ukuba ubambe i-dumbbell okanye isibambo somatshini; ifumanisa kuphela uxinzelelo. Oomatshini bahlala bengcono ukwahlula izihlunu ezithile zokukhula (hypertrophy), ngelixa iintsimbi zasimahla zingcono kumandla okuqina.

Q: Kufuneka ndizibuyisele kangaphi iintambo?

A: Kwijimu yorhwebo, iintambo kufuneka zitshintshwe ngonyaka okanye kuphawu lokuqala lokunxiba. Kwi-gym yasekhaya, banokuhlala iminyaka eyi-5 +.

Q: Uthini umahluko phakathi kwe 'eKhethiweyo' kunye ne'iPlate-Loaded'?

A: Ukukhethwa kusebenzisa isitakhi sobunzima esakhelwe ngaphakathi kunye nephini. I-Plate-Loaded ifuna ukuba uxhome iipleyiti zobunzima ngesandla kumatshini. I-selectorized ikhawuleza kwaye ilungele ngakumbi; I-Plate-Loaded ivumela imithwalo enzima iyonke ehlala ikhethwa ngabadlali be-elite.

Umbuzo: Ngaba izixhobo ezikhethiweyo zifanelekile kubaqalayo?

A: Ngokuqinisekileyo. Yiyo isiqalo esicetyiswayo sabaqalayo kuba umatshini ukhokela indlela yokunyakaza, ukunciphisa i-curve yokufunda kunye nomngcipheko wokulimala.