Ukuqonda Izinsiza Ezikhethiwe: Ukuthi Zisebenza Kanjani Futhi Kungani Uzidinga

Uma uke wangena ejimini yezohwebo, uke wazibona: imigqa yemishini ebukekayo enezitaki zesisindo eziwunxande, izintambo, nama-pulley. Lezi zaziwa ngokuthi Izisetshenziswa Ezikhethiwe , futhi ziwumgogodla wemboni yokuqina yesimanje.

Nakuba izisindo zamahhala (ama-dumbbell nama-barbell) ngokuvamile zithola ukukhanya ekwakhiweni komzimba okuqinile, imishini ekhethiwe ingamaqhawe angaqashiwe okukhula kwemisipha okuphephile, okuphumelelayo, nokuhlosiwe.

Kodwa yini ngempela eyenza umshini 'ukhetheke,' futhi kungani kufanele uwafake endaweni yakho noma endaweni yokuzivocavoca yasekhaya?

Kulo mhlahlandlela, sihlukanisa umakhenikha, izinzuzo, nezinhlobo ezibalulekile zeMishini Yokuqeqesha Amandla echaza ukuzizwisa kwekhwalithi ephezulu.

1. Indlela Imishini Ekhethiwe Esebenza Ngayo

Igama elithi 'okukhethiwe' libhekisela endleleni yokukhetha isisindo. Ngokungafani nemishini egcwele amapuleti lapho kufanele uphathe futhi ulayishe amapuleti ensimbi asindayo kubha, imishini ekhethiwe isebenzisa isitaki esakhelwe ngaphakathi sezisindo.

IMechanism

1. I-Weight Stack: Inqwaba eqondile yamapuleti ensimbi (imvamisa engu-10-20 lbs lilinye) ihamba phezulu naphansi kuma-rod omhlahlandlela.

2. Iphinikhodi: Umsebenzisi 'ukhetha' ukumelana ngokufaka iphinikhodi kazibuthe kupuleti lesisindo alifunayo.

3. Ama-Pulleys nama-Cams: Uma uphusha noma udonsa isibambo, ikhebula ligijima ohlelweni lwama-pulleys ukuphakamisa isisindo esikhethiwe.

Isikhali Esiyimfihlo: Ikhamera

Amayunithi akhethiwe ekhwalithi ephezulu afaka 'Ikhamera'—isondo elimise okwezinso ikhebula eligoqa ngalo.

• Ekwenzayo: Ishintsha amandla kulo lonke ukunyakaza.

• Kungani kubalulekile: Kufana nokumelana komshini nejika lamandla emvelo lemisipha yakho. Isibonelo, ku-bicep curl, umshini uzizwa ulula ngezansi (lapho ubuthakathaka khona) futhi unzima kakhulu phakathi nendawo (lapho unamandla). Lokhu kuqinisekisa ukukhuthazwa okukhulu kwemisipha.

2. Izinzuzo Zecebo Lemishini Ekhethiwe

Kungani izikhungo zezemidlalo eziphezulu kanye nezikhungo zokuhlunyeleliswa zithembele kakhulu Ezinsizeni Ezikhethiwe ? Impendulo ilele kwezokuphepha kanye ne-biomechanics.

A. Ukuphepha Nokuzinza Okungenakuqhathaniswa

Ukuphepha kuyinto ehamba phambili yokuqala kubanikazi bejimu.

• Akukho I-Spotter Edingekayo: Abasebenzisi bangaphakamisa izinsimbi ezisindayo ngaphandle kokwesaba ukuziwisa i-barbell. Uma imisipha ihluleka, isitaki sivele sehle sibuyele endaweni.

• Indlela Elawulwayo: Umshini uqondisa ukunyakaza komsebenzisi, uvimbele 'ukukopela' kanye nefomu elibi elivame ukuholela ekulimaleni ngezisindo zamahhala.

B. Ukufinyeleleka Kuwo Wonke Amazinga

• Abaqalayo: Ijika lokufunda liphansi. Izingqwembe zokufundisa ngokuvamile zikhombisa ngqo ukuthi kuhlalwa kanjani futhi kuhambe kanjani.

• Abadala: Ukuzinza kunciphisa ubungozi bokuwa noma ukuqina kwamalunga.

• Izinzuzo: Abakhi bomzimba bawasebenzisela ukuhlukanisa imisipha ethile ngemva kokuqeda imisipha yabo yokuzinzisa ngezisindo zamahhala.

C. Ukusebenza Kwesikhathi

Ejimini ematasatasa, isivinini sibalulekile. Ukushintsha isisindo emshinini okhethiwe kuthatha amasekhondi angu-2 (ukuhambisa iphinikhodi), uma kuqhathaniswa namasekhondi angu-30+ ukulayisha/ukukhipha amapuleti. Lokhu kubenza balungele ukuqeqeshwa kwesifunda kanye nezikhawu eziphakeme kakhulu.

I-Industrial Insight: Ngokusho kwe- American Council on Exercise (ACE) , ukuqeqeshwa okusekelwe emshinini kusebenza ikakhulukazi kwabaqalayo njengoba kusiza ukwakha isisekelo samandla kuyilapho kunciphisa izidingo zokuhlanganisa.

3. Izinhlobo Ezivamile Zezinsiza Ezikhethiwe

Lapho uhlomisa indawo yokuzivocavoca, udinga inhlanganisela yemishini ukumboza wonke umzimba. Nazi izinto eziyisisekelo ezitholakala kithi Ikhathalogi Yezisetshenziswa Ezikhethiwe.

Umzimba Ongaphezulu

• I-Chest Press: Iqondise ama-pectorals nama-triceps. Enye indlela ephephile yokucindezela ibhentshi.

• I-Lat Pulldown: Iqondise ngemuva (latissimus dorsi). Ibalulekile ekwakheni i-V-taper.

• I-Shoulder Press: Iqondise kuma-deltoids. Inikeza amandla angaphezulu ngaphandle kwezinkinga zokucindezelwa komgogodla ngokuvamile okuhlotshaniswa nokucindezela kwe-dumbbell emi.

Umzimba Ophansi

• I-Leg Press: I-powerhouse yama-quads nama-glutes. Ivumela abasebenzisi ukuhambisa imithwalo esindayo ngokuphepha.

• Ukwelulwa Komlenze: Okuwukuphela kokuzivocavoca okuhlukanisa ngokugcwele ama-quadriceps.

• I-Curl Yomlenze Ohlezi: Iqondise ama-hamstrings, okubalulekile ekuzinzeni kwamadolo.

Ingqikithi

• I-Abdominal Crunch: Ihlinzeka ngokumelana okunesisindo kwe-abs, ephakeme kune-standard crunches yaphansi yokwakha ukujiya komgogodla.

4. Isaziso Ngesondlo

Enye inzuzo evame ukunganakwa yamayunithi akhethiwe ukuphila kwawo isikhathi eside. Ngokungafani nama-treadmill anamamotho ayinkimbinkimbi kanye ne-elekthronikhi, Izinsiza Ezikhethiwe ziwumshini.

Ngokunakekelwa okuyisisekelo—njengokwesula izinduku zokuqondisa nezintambo zokuhlola—le mishini ingahlala amashumi eminyaka. (Sihlanganisa lokhu ngokuningiliziwe kumhlahlandlela wethu Wokunakekelwa Kwezisetshenziswa Ezikhethiwe ).

Isiphetho

Izisetshenziswa ezikhethiwe zinikeza inhlanganisela ephelele yobunjiniyela nefiziyoloji. Ihlinzeka ngendlela ephephile, ephumelelayo, futhi esebenziseka kalula yokwakha amandla, iyenze ibe ingxenye eyisibopho yanoma iyiphi indawo yokufaneleka ephelele.

Kungakhathaliseki ukuthi ungumnikazi wejimu ofuna ukukhulisa ukugcinwa kwamalungu noma umshisekeli wokufaneleka ofuna ukujima okuphephile, ukutshala imali emishinini yekhwalithi ephezulu kuyisinqumo esikhokha emiphumeleni.

Ulungele ukuhlola okuhamba phambili ekilasini? Phequlula iqoqo lethu le-premium Imishini Ekhethiwe Yezentengiselwano ukuze uthole okulingana kahle nendawo yakho yokuqeqeshwa.