Umhlahlandlela Wokugcina Wezinto Ezisetshenziswayo Ezikhethiwe: Ukukhetha Imishini Elungile Yejimu Yakho

Hamba uye kunoma iyiphi ijimu yezohwebo ephumelelayo, futhi uzoyibona: imigqa yemishini eshelelezi enezitaki zesisindo, izintambo, namaphini. Lezi ziwumgogodla wezikhungo zokuqina zesimanje.

Ngenkathi izisindo zamahhala zinendawo yazo, Izisetshenziswa ezikhethiwe iqhawe elingaqashiwe lokugcinwa kwamalungu nokuphepha. Ku-novice, awesabi kangako kune-squat rack. Kumakhi womzimba, banikeza ukuhlukaniswa kwemisipha okungenakuqhathaniswa.

Kodwa njengomnikazi wejimu noma umnakekeli wejimu yasekhaya, uhlukanisa kanjani phakathi komshini wekhwalithi ephezulu nalowo ozophuka ezinyangeni eziyisithupha?

Kulo mhlahlandlela, sihlukanisa izinsimbi, izinzuzo, kanye nemibandela yokuthenga Yesisetshenziswa Esikhethiwe Esingcono Kakhulu , sikusiza ukuthi wenze ukutshala izimali unolwazi lwendawo yakho.

1. Iyini Imishini Ekhethiwe?

Izisetshenziswa ezikhethiwe (ezivamise ukubizwa ngokuthi 'imishini elayishiwe') isho imishini yokuqeqesha amandla lapho umsebenzisi ekhetha ukumelana ngokufaka iphinikhodi esitakini sesisindo.

Indlela Esebenza Ngayo

Ngokungafani nemishini elayisha amapuleti lapho kufanele uphathe khona amapuleti ensimbi asindayo uwayise emshinini, amayunithi akhethiwe asebenzisa isistimu yamakhebuli, ama-pulley, namakhamera ukuze uphakamise isethi yezisindo ezistakiwe ngaphambili.

• Isitaki: Amapuleti esisindo angunxande astakwe ngokuqondile.

• Iphinikhodi: Iphinikhodi kazibuthe noma yokukhiya ekhetha umthwalo wesisindo.

• I-Movement: Umshini uqondisa umsebenzisi endleleni egxilile yokunyakaza.

Okukhethiwe vs. Izisindo Zamahhala

• Izisindo Zamahhala: Zidinga umsebenzisi ukuthi azinzise umthwalo (imfuneko yekhono eliphezulu).

• Okukhethiwe: Umshini unikeza ukuzinza (imfuneko yekhono eliphansi), okuvumela umsebenzisi ukuthi agxile ngokuphelele ekuphusheni noma ekudonseni isisindo.

2. Izinzuzo Zecebo Lemishini Ekhethiwe

Kungani kufanele ugcwalise uhlelo lwakho lwaphansi ngale mishini? Impendulo ilele kokuphepha, ukusebenza kahle, kanye ne-biomechanics.

A. Ukuphepha Okuthuthukisiwe Nokufinyeleleka

Kumuntu ohamba ejimini ojwayelekile, ukuphepha kubaluleke kakhulu. NgeMishini Yokuqeqesha Amandla , abukho ubungozi bokuwisa i-barbell esifubeni sakho.

• Asikho I-Spotter Edingekayo: Abasebenzisi bangaphushela ekuhlulekeni ngokuphepha. Uma bengakwazi ukuphakamisa isisindo, isitaki simane sihlehle sihlehle.

• Ingozi Encishisiwe Yokulimala: Indlela egxilile yokunyakaza ivimbela 'ukukopela' noma ukusebenzisa isimo esingesihle, okuyimbangela evamile yokulimala ngezisindo zamahhala.

B. Ukuhlukaniswa Kwemisipha (Hypertrophy)

Abakhi bomzimba bathanda imishini ekhethiwe ngoba inikeza ukungezwani okuqhubekayo. I-cam pulley eklanywe kahle iqinisekisa ukuthi ukumelana kufana nejika lamandla emvelo lomsipha.

Inothi Lochwepheshe: Ngokusho kwe- American College of Sports Medicine (ACSM) , imishini yokuqeqesha ukumelana iphumelela ngokukhethekile ekuhlukaniseni amaqembu athile emisipha, okuwenza alungele ukuvuselelwa nokwakhiwa komzimba wobuhle.

C. Ukuqeqeshwa Kwejubane Nomjikelezo

Ejimini ematasa, ukugeleza yikho konke. Imishini ekhethiwe ivumela abasebenzisi ukuthi bashintshe isisindo ngemizuzwana emi-2 (vele uhambise iphinikhodi). Lokhu kubenza bafanelekele 'amasethi okuwisa' noma izindawo zokuqeqeshwa kwesekethe enesivinini esikhulu, okugcina ithrafikhi ihamba ngesikhathi samahora aphakeme.

3. Ukucatshangelwa Okubalulekile Lapho Uthenga

Akuyona yonke imishini edalwe ilingana. Lapho upheqa yethu Ukuqoqwa Kwezisetshenziswa Ezikhethiwe , bheka lezi zinkomba zekhwalithi.

1. Ukuqina kanye Nokwakha Ikhwalithi

Izimo zezohwebo zinzima. Funa i:

• Uhlaka: Insimbi eyi-11-gauge noma ukuqina yizinga lemboni lokuzinza.

• Amakhebuli: Izintambo zebanga lendiza ezinamandla aqinile (imvamisa angu-2,000+ lbs).

• Ama-Pulleys: Ama-pulley enayiloni anama-bearings avaliwe anikeza ukugeleza okushelelayo, okuthule uma kuqhathaniswa namapulasitiki ashibhile.

2. I-Biomechanics kanye ne-Ergonomics

Ingabe umshini uzizwa 'imvelo'?

• I-Converging/Diverging Axis: Izici zesifuba ezisezingeni eliphezulu nabagwedli kufanele bahambe nge-arc encane (eyaguqukayo), balingise uhla lokunyakaza lwemvelo lomzimba, kunomugqa oqondile.

• Ukulungiswa: Ubude bezihlalo namaphedi angemuva kufanele kulungiseke kalula ukuze kulingane umsebenzisi ongu-5'0' kanye nomsebenzisi ongu-6'5' ngokulinganayo.

3. Aesthetic and Footprint

Isikhala yimali. Amayunithi esimanje akhethiwe aklanywe ngephrofayili ephansi ukwenza ijimu ibukeke ivulekile futhi ivulekile. Izindwangu (izembozo) phezu kwezitaki zesisindo azibukeki kangcono nje kuphela kodwa zivimbela iminwe ukuthi iminyene—isici esibalulekile sokuphepha.

4. Izisetshenziswa ezikhethiwe ezinconyiwe zejimu yakho

Uma uqala phansi, nansi Imishini Yokuqeqesha Amandla ebalulekile yonke indawo eyidingayo.

'IziThathu Ezinkulu' zoMzimba Ongaphezulu

1. I-Chest Press: Enye indlela ephephe kunazo zonke yokucindezela ibhentshi. Bheka izingalo ezizimele ukuze uvimbele ukungalingani kwemisipha.

2. I-Lat Pulldown: Ibalulekile kububanzi bangemuva.

3. I-Shoulder Press: Inikeza amandla angaphezulu ngaphandle kwezinkinga zokucindezelwa komgogodla okuvame ukutholakala ngama-dumbbell.

I-Leg Day Essentials

1. Isandiso Somlenze / I-Leg Curl: Lena ukuphela kwemishini ehlukanisa ngokuphumelelayo ama-quads nama-hamstrings.

2. I-Leg Press: Isisekelo sokuhambisa isisindo esindayo ngokuphepha.

I-Core

1. I-Abdominal Crunch: Inikeza ukumelana okungenakuhlinzekwa ngama-floor crunches.

2. I-Rotary Torso: Ibalulekile emidlalweni ejikelezayo (igalofu, ithenisi).

Hlola lawa mamodeli nokuningi ekuhlanganiseni kwethu Ikhathalogi yomkhiqizo okhethiwe.

Isiphetho

Ukutshala izimali Ezisezingeni eliphezulu Ezisetshenziswa Ezikhethiwe kuwukutshala empumelelweni nasekuphepheni kwamalungu akho. Le mishini ivala igebe phakathi kwabaqalayo nochwepheshe, ihlinzeka ngomuzwa wokujima ophephile, osebenzayo, nophumelelayo.

Kungakhathaliseki ukuthi uthuthukisa indawo ekhona noma wakha entsha, beka kuqala imishini ene-biomechanics enhle kakhulu kanye nokwakhiwa okuhlala isikhathi eside.

Ulungele ukuhlomisa ijimu yakho? Vakashela wethu Ikhasi Lezinto Ezikhethiwe ukuze ubuke imininingwane, ucele isaphulelo, futhi ubone ukuthi singasiphakamisa kanjani isikhala sakho sokufaneleka.