Mmene Mungagwiritsire Ntchito Makina Opangira Zolemera
Kupitiliza njira yanu kudzera m'mipata yowonetsera masewera olimbitsa thupi yolembedwa ndi mphuno, matayala, mapulaneti, ndi zingwe zimatha kumva zambiri kuposa zoopsya pang'ono. Anthu "odziwa" amapanga mphamvu pa makina awa amawoneka osagwira ntchito, koma ngati mwatsopano ku masewero olimbitsa thupi, muyenera bwanji kudziwa komwe mungakhale, momwe mungasunthire, kapena kusintha komwe mukuyenera kuchita?
Chovuta kwambiri ndi chakuti aliyense wopanga masewera olimbitsa thupi ndi chizindikiro amachititsa zipangizo zawo kukhala zosiyana kwambiri. Makina onse osindikizira pachifuwa adzagwira ntchito mofanana, koma makoswe, makonzedwe, ndi kusintha sikudzakhala chimodzimodzi pogwiritsa ntchito chitsanzo cha Life Fitness kapena chitsanzo cha Cybex. Izi zingachititse kuti anthu ochita masewera olimbitsa thupi atsatire pang'ono. Makina osindikizira pachifuwa adzagwira ntchito mofananamo, koma makoswe, makonzedwe, ndi kusintha sikudzakhala chimodzimodzi pogwiritsa ntchito chitsanzo cha Life Fitness kapena chitsanzo cha Cybex. Izi zingachititse kuti anthu ochita masewera olimbitsa thupi atsatire pang'ono.
Malangizo Oyambirira Okhazikitsa Zida Zolimbitsa Thupi
Uthenga wabwino ndi wakuti, kuphunzitsa mphamvu pa makina si sayansi ya sayansi. Makina apangidwa kuti apangitse maphunziro amphamvu kukhala ophweka potsogolera thupi lanu kudutsa maulendo ozungulira, osati kukukakamizani kuti muzitha kuyendetsa nokha ndi zolemera zaulere . Ndipo opanga mavitamini amafuna kuti njirayi ikhale yophweka kuti muzitsatira momwe zingathere, kotero pitirizani malangizo awa:
- Makina amabwera ndi malangizo . Fufuzani gulu la malangizo pa makina onse olemera omwe mumasankha. Malangizo awa amakuuzani zomwe minofu imagwiritsira ntchito makina kuti apangidwe, momwe makina amagwirira ntchito, ndi pamene malo okonzanso ali pamakina. Pamene mukukayikira, funsani malangizo awa ndipo mutenge nthawi yowerenga. Ngati simukumvetsetsa kuwerenga malangizo pa makina, chongani chithunzi cha mauthenga ndi foni yanu, pitani kutali kuti mukawerenge, kenako bwererani ku makina mukakonzeka.
- Mfundo zowonetsera nthawi zambiri zimakhala zowala . Thupi la munthu palibe chimodzimodzi-anthu ena ndi amatalika, ena ndi ofufupi, ena ali ndi mikono miyendo ndi miyendo, ena ali ndi torsos. Zotsatira zake n'zakuti kusintha kwa wina aliyense ndi makina a masewera olimbitsa thupi sayenera kukhala chimodzimodzi-ayenera kusintha malinga ndi zosowa zawo. Opanga makina amayesa kulumikiza anthu a mitundu yonse ndi mawonekedwe ake powapatsa mfundo zosinthira pa zipangizo. Kawirikawiri, mfundo zowonongekazi zimapezeka pa mipando, mpando wachifumu, kapena malingana ndi momwe makinawo aliri apamwamba kapena apansi, malo omwe amasuntha. Kuti pakhale mfundo zowonongeka momveka bwino, iwo amadziwika bwino ndi zojambula bwino zozindikiritsa mofulumira.
- Yambani ndi kulemera kwakukulu kuti muyese kayendetsedwe ka kayendetsedwe kake . Kwa zipangizo zosankhidwa, zonse zomwe mungachite kuti musankhe kulemera ndikutulutsa pini pamtengo wolemera ndi kuikamo m'thumba pamtengo wolemera womwe mukufuna kuwukweza. Ngati simukudziŵa ndi makina, kapena simudziwa ngati mwasintha makina anu kuti mukhale kutalika, sankhani kulemera kwake ndikuyesera kayendetsedwe kake.
- Malo anu ayenera kukhala omasuka . Ngati mukumva ngati ziwalo zanu zimagwiritsa ntchito phokoso, kapena ngati mukumverera kuti mukuyenera kupanikiza msana wanu kuti muthamangire pampando, kapena ngati mumamva ngati zolemera zikugwedeza kulemera kwa zolemera musanadutse kuyenda mozungulira, kapena ngati mumamva ngati makina a makina akugwirana malo osasangalatsa, mwayi uli pa makina uyenera kusinthidwa kuti ugwirizane ndi thupi lanu. Thupi lanu liyenera kukhala losasunthika komanso lokondwa pamene mukuchita masewero olimbitsa thupi, choncho yang'anani mfundo zomwe mukukonzekera ndikuyesa malo osiyana kuti muwone ngati zimathandiza. Ndipo, mukakayikira, funsani wophunzitsa kapena wochita masewera olimbitsa thupi kuti akuthandizeni.
Mmene Mungagwiritsire Ntchito Zida Moyenera
Mukayika makina molondola, sankhani kulemera komwe kumakhala kovuta. Muyenera kuchita maulendo 10 mpaka 12 motsatira, pomwe pamapeto pake kapena pamapeto awiri mukukankhira kumapeto. Ngati mutha kuyendetsa pang'onopang'ono 12 popanda vuto, ndi nthawi yowonjezera kuchuluka kwa kulemera komwe mukukweza. Ngati muli ndi nthawi yovuta kubwereza maulendo anayi kapena asanu, mungafunike kuganizira kupita pang'ono. Popanda kutero, sungani malangizo awa:
- Sungani kayendetsedwe kanu kolamulidwa ndi kozikika . Simukuyenera kusuntha thupi lanu kapena kugwiritsa ntchito mphamvu kuti muyambe kuyenda. Komanso, yongolerani magawo mofanana-cholinga cha gawo lililonse kutenga pafupifupi masekondi awiri kuti mutsirize.
- Exhale pamene mukukweza, sungani ngati mukuchepetsa . Kupuma kumakhala kofunika panthawi yophunzitsidwa mphamvu - mukufuna kupuma kwanu mozama komanso molimbika. Exhale pamene mukukweza zolemerazo, ndipo pempherani pamene mukuwatsitsa.
- Musamange zolemera . Ngati zolemerazo zikugunda chopondetsa ndi "bongo" mokweza kumapeto kwa kubwereza, ndiye kuti chimodzi mwa zinthu zitatu chikhoza kuimbidwa mlandu. Choyamba, mfundo zosinthidwazo sizikhoza kukhazikika bwino pamakina anu, ndipo mwina simungayambe kuyenda mofulumira ndi kukweza kulikonse, kukupangitsani kugunda zolemera mwamsanga. Ngati ndi choncho, pewani, ndikupanga kusintha kwa makina musanapitirize. Ngati makinawo asinthidwa molondola, ndiye kuti mwina mutha kukweza msanga kapena kugwiritsa ntchito kulemera kwambiri, mwina zomwe zingakuchititseni kuchepetsa kayendetsedwe kake pamene mukuchepetsa kuchepa. Yesani kuchepetsa kuthamanga kwanu kapena kusankha kulemera kwa thupi.
- Yambani ndi masewera olimbitsa thupi musanachite masewera olimbitsa thupi . Zochita zolimbitsa thupi ndizo zomwe zimagwiritsa ntchito magulu ambiri a minofu panthawi yomweyo. Zitsanzo zimaphatikizapo makina oyendetsa mwendo, makina apachifuwa, athandizira makina osokera, ndi makina osokera. Yambani ndi mitundu iyi ya makina osakanikirana musanayambe kupita kwa iwo omwe amachotsa magulu angapo a minofu , monga kuwonjezera kwa mwendo, kumbuyo kwa mwendo, mapiritsi, kapena makina a triceps.
1 - Zakhala Zokwanira Maga Press Machine
Makina osindikizira a pamanja ndi njira yabwino yowunikira zitsulo zanu, kugwedeza, ndi zowonongeka m'njira yowonjezera kuposa kuchita masewera kapena mapapo . Chinyengo chikuyika makinawo molondola.
- Khalani pamsewu wa mwendo ndikuyika mapazi anu pamapazi a phazi kotero kuti ndi ochepa pang'ono kusiyana ndi mapewa-m'lifupi, zidutswa zanu zazing'ono zimangoyenda kunja.
- Pa malo oyamba, maondo anu ayenera kukhala odulidwa pa madigiri 90, kapena pang'ono, ndi mawondo anu sayenera kusuntha pa zala zanu. Muyenera kukhala omasuka kupanikizika kudzera muzitsulo zanu kuti muyambe kupititsa patsogolo bondo lanu. Ngati mukuyenera kukankhira pamapiko anu, yesetsani kusuntha mapazi anu pamtunda.
- Mukamachita masewera olimbitsa thupi, muyenera kumangogwiritsa ntchito mawondo anu mokwanira, pogwiritsa ntchito zidendene zanu kuti mudzipangire nokha.
Nthawi zambiri mukhoza kusintha kusintha kwa malo a phazi lamtundu kapena mpando kuti mukhale ndi mapiri osiyanasiyana. Mwinanso mungasinthe mpando wanu kuti mulole kuti thupi lanu likhale labwino kwambiri.
2 - Leg Press Machine Pogwiritsa Ntchito Zolemera Zopanda
Mitundu yambiri yolemetsa yamapazi ndi yowonjezereka komanso yowonjezera yowonetsera masewera atsopano, koma pali zinthu ziwiri zofunika kuzikumbukira:
- Yambani ndi kulemera kochepa kuti mutsimikizire kuti muli omasuka ndi kayendetsedwe kake.
- Ndiwe wotsogolera kutenga "chitetezo" ndikuchibwezeretsanso kumayambiriro ndi kumapeto kwa seti iliyonse. Makina ambiri osindikizira mwendo ali ndi chitetezo cha buku labwino kuti muyambe kuchoka panjira yoti muyambe ntchitoyi. Mukamaliza kukonzekera, nkofunika kuti musunthirenso malo osungira polojekiti kuti muteteze zolemera kuti musakugwetseni.
- Ndiwe wodalirika polepheretsa zolemera zanu mutatha ndi zipangizo. Musaganize kuti wina angakuchitireni.
Makina osindikizira a mzere wambiri amalephera kugwiritsa ntchito, ndipo ambiri alibe kusintha komwe angaganizire.
- Bwererani kumbuyo kwa pad ndi puloteni wanu pa pedi ya pakhomo ndipo muike mapazi anu pamapazi.
- Sinthani mapazi anu kotero kuti ali ochepa pang'ono kusiyana ndi mapewa akutali, ndi mapazi anu malo kotero kuti mumatha kupitiliza kupyolera pazitsulo zanu kuti musunthire phazi lanu pamene mukuyendetsa mawondo anu.
- Yesetsani kupyolera muzitsulo zanu ndikukulitsa miyendo yanu mokwanira pamene mutasunthira chitetezo panjira.
- Yang'anizitsani mawondo anu, kuwasunga bwino ndi zala zanu, pamene mukuchepetsa zolemera, ndikugudubuza pachifuwa chanu.
- Pamene mwachepetsetsa kulemera kwanu, yesetsani kupyolera muzitsulo ndikukulitsa miyendo yanu.
3 - Makina Oyandikana Ndi Malamulo
Makompyuta opangira mwendo amalekanitsa minofu yanu ya quadriceps. Gululo palokha liri lolunjika, koma makina angakhale ovuta kusintha.
Cholinga chake ndi chakuti bwalo lambuyo likhale pamalo omwe amalola kuti bondo lanu liweramire kutsogolo kutsogolo kwa mpando-simukufuna kuti mapewa anu afalikire kwambiri pampando, ndipo simukufuna mpando ukukankhira kumbuyo kwa ana anu a ng'ombe.
- Sinthani malo okhala kumbuyo ngati mukufunikira kuti mutsimikizire bwinobwino kumbuyo.
- Mukasintha mpando wanu moyenera, onetsetsani kuti malo a shin pad amakulolani kuti musunthire miyendo yanu yonse. Yesani ndi kulemera kwake-ngati zolemera zikumana ndi choponderetsa musanamve ngati mutayendayenda bwino, yesani kumbuyo.
- Makina ena amakulolani kuti mugwiritse ntchito mphuno kuti mutenge phokosolo kuti lilowe mmwamba momwemo. Kusintha kumeneku sikungalowe m'malo. M'malo mwake, mungafunikire kupanikizira makina anu pamtengo kuti mukhale komwe mukuufuna.
Pambuyo pa kusintha koyenera kumangokhala kokha pa makina, sankhani kulemera, ndipo yesetsani kuchita masewerawa poyendetsa maondo anu mokwanira, kenaka muwagwedeze kachiwiri kuti muchepetse zolemera. Sungani kayendetsedwe kowonjezera ndi kutsika magawo.
4 - Machine Lonyenga lachilendo
Makina osungira miyendo yam'manja amalowetsa pansi. Mofanana ndi makina oponderezera mwendo, ntchitoyi ndi yolunjika, koma kusintha makina kungakhale kovuta.
Cholinga chanu ndi chakuti mugone pamimba mwanu pamakina a makina ndi phulusa la mwana wang'ombe pamtunda wanu pamtunda umene sungapangitse mawondo anu kuganiza ngati akuwongolera. Poyambira, miyendo yanu iyenera kukhala yolunjika kuchokera m'chiuno mwako kupita ku zidendene.
Kawirikawiri pali mfundo ziwiri zosinthira pa makina a kanyumba kanyumba kamodzi komwe kamwana kamwana kakang'ono kamene kamakhalapo, kamene kamakulolani kusunthira pafupi ndi thupi lanu kapena kutali, malingana ndi msinkhu wanu, sungani mwana wang'ombe pang'onopang'ono kapena pansi ngati pakufunika.
Mukapanga kusintha koyenera, zochitikazo ndi zosavuta:
- Lembani pamakinawo ndi phala la mwana wang'ombe pamwamba pazitsulo zanu.
- Bwerani mawondo anu, mukujambula zidendene zanu pafupi ndi momwe mungathere.
- Onetsetsani kuchepetsa zolemera mpaka kumalo oyambira.
5 - Kuwongolera ndi Kupanga Mphamvu
Mankhwala othandizira kuti azikoka ndi kusindikiza makina ndiwowonjezerapo makina osakanikirana, komwe malinga ndi zomwe zimagwira ntchito pa nthawi ya masewera olimbitsa thupi, mumasintha magulu omwe mumakhala nawo. Ngati mumagwira pamwamba pamutu panu, mukuwongolera kumbuyo kwanu, mapewa, mapiritsi, ndi pachimake, pamene mukuthandizira. Ngati mumagwiritsa ntchito mchiuno mwako, mukuwongolera ma triceps, mapewa, ndi pachimake, pamene mukuchita kuviika.
Chinthu chofunika kukumbukira pa makinawa ndikuti kusankha cholemera ndi chosiyana ndi momwe mumasankhira cholemera. Pa makina ambiri osankhidwa, kulemera kumene mumasankha kuchokera m'thumba ndi kuchuluka kwa kulemera komwe mukukweza. Pazothandizidwa kukwera ndi kusindikiza makina, muli ndi udindo wodzutsa thupi lanu, kotero kulemera kumene mumasankha kuchokera pamatumba ndi kuchuluka kwa kulemera komwe mukukuthandizira .
Mwachitsanzo, ngati mukulemera makilogalamu 150, ndipo mumasankha mapaundi 20 kuchokera kulemera kwake, zikutanthauza kuti mukuthandizidwa ndi mapaundi 20, choncho muli ndi udindo wokweza mapaundi 130. Izi zikutanthauza ngati ndinu watsopano ku zochitikazo, mukufuna kusankha cholemetsa cholemera kwambiri kulemera kwake-mwina mwinamwake pafupi ndi thupi lanu-musanayese zochitikazo.
Kaya mukuchita masewera olimbitsa thupi, zigawo zomwezo ndizofanana:
- Sankhani kulemera koyenera kuchokera ku stack yolemera.
- Ikani maondo anu kapena mapazi anu pa mpumulo woperekedwa (malinga ndi mtundu wa zipangizo)
- Gwirani mosamala bwino.
- Mukamakoka, khalani pachimake, gwedezani zitsulo zanu, ndikukoka thupi lanu kumtunda kutsogolo mpaka chinkhoswe chanu chikutsegula. Pang'onopang'ono dzichepetseni pansi mpaka zidutswa zanu zowonjezereka.
- Mukamaliza kuthira, sungani mutu wanu, pindani mitu yanu mofulumira, ndipo chengetsani pakati panu pamtundu wanu mpaka zidutswa zanu zikhale pa digrii 90. Limbikitsani kupyolera muzanja zanu ndikukulitsa zitsulo zanu kuti mubwerere ku malo oyambira.
6 - Machine Lat Kutsika
Makina oyendetsa pansi amayang'ana kumbuyo kwanu, makamaka minofu yambiri ya latissimus dorsi. Makina ambiri alibe malingaliro ambiri, koma mungafunikire kusintha kasinkhu ka mpando kapena phokoso la chitetezo kuti mutonthoze. Yesani izi musanayambe ntchitoyi. Muyenera kuyimitsa mapazi anu pansi ndi mawondo anu akuyendetsa bwino; mapazi anu otsika, pamwamba pa mawondo anu, ayenera kumangirira mwamphamvu mu thido.
- Imani moyang'anizana ndi makinawo ndipo sankhani kulemera kuchokera ku stack. Gwirani makina a makina osokera a lat, ndipo kanikani manja anu kotero kuti ndi ochuluka kusiyana ndi kutalika kwa mapewa.
- Khalani pansi pa mpando ndikuyika mapazi anu kuti matayala anu akhale otetezeka pansi pa ntchafu ya ntchafu. Zilonda zanu ziyenera kupitilira pa mutu wanu.
- Ikani maziko anu ndikutsamira pang'ono. Mudzasungabe malo amenewa muzochita zonsezi.
- Gwiritsani ntchito nsana yanu kumbuyo, osati manja anu, kukoka chikhomo cha chifuwa chanu, mutenge mapewa anu kumsana wanu pamene mukugwada.
- Pang'onopang'ono yowonjezerani zitsulo zanu kuti mubwerere ku malo oyamba.
7 - Machine Press Press
Makina osindikizira a chifuwa amakoka mapepala, mapewa, ndi triceps. Chofunika ndicho kupanga kusintha kwa mpando, kumbuyo, ndi malo omwe akugwiritsira ntchito poonetsetsa kuti mukusangalala kwambiri.
- Khalani pa mpando ndikugwiritsira ntchito makina osindikizira pachifuwa. Mankhwalawa ayenera kuikidwa pamapewa onse, ndi zitsulo zanu zimayambanso pang'ono. Pangani kusintha kwa msinkhu wokhala pampando, kumbuyo kapena kusamalira, ngati pakufunika. Zosintha zofunikira zidzasiyana ndi makina ndi makina.
- Pamene makinawo amasinthidwa bwino, ingolani zosavuta kuchoka kwa inu, kutambasula zitsulo patsogolo pa chifuwa chanu.
- Pang'onopang'ono mutembenuzire kayendetsedwe ka kayendetsedwe kake, kugubuduza zitsulo pamene mukubwezeretsa ku malo oyambira. Ngati zolemerazo zilowa pansi kulemera kwa zolemera musanamve kuti mwagwira ntchito yonseyo, mungafunikire kusintha mpando kutsogolo kapena malo ogwiritsira ntchito kumbuyo.
8 - Ndakhala Wokonza Row Machine
Mipikisano ya mzere yosankhidwayo imalumikiza minofu yaikulu ya pakati panu mpaka kumbuyo, makamaka trapezius, rhomboids, ndi lats, komanso mabiceps anu. Chinsinsi ndichoonetsetsa kuti kupuma kwa chifuwa kumasinthidwa bwino kuti musayende pamapewa anu kutsogolo kapena kuyendetsa kumbuyo kwanu kuti mufike poyang'anira. Muyenera kukhala ndizitali, mapazi anu agone pansi, chifuwa chanu chimakanikizika bwino mpaka pachoti pamaputi anu atagwedezeka mukamagwira. Pamene kusintha koyenera kunapangidwa, kayendetsedwe kake ndi kosavuta:
- Khalani wamtali, mumutu wanu wogwiritsidwa ntchito, ndipo gwiritsani ntchito minofu ya msana wanu kuti mukokereni ndikugwirana ndi inu pamene mukugwada ndi kumaphatikiza mapewa anu palimodzi.
- Pamene mphotho zanu zimachotsedwa pamtunda, mutembenuzire kayendetsedwe kake ndipo pang'onopang'ono mutambasule manja anu, onetsetsani kuti musalole kuti mapewa anu apite patsogolo kapena msana wanu kuti mubise.
9 - Ndakhala pa Row Cable
Mzere wokhala ndi chingwe ndi ofanana ndi ntchito komanso cholinga ngati makina osankhidwa, mumangokhala ndi mphamvu zochepa pa thupi lanu komanso chogwiritsira ntchito chomwe mungagwiritse ntchito, chomwe chingasinthe magulu a minofu.
- Kuti muyambe, yongolani barolo lolunjika kapena galama lofanana ndi V kuti mujambule kuchitetezo cha mzere wa chingwe.
- Sankhani kulemera kwa thumba lolemera ndipo khalani pampando.
- Ikani malo anu pafupi kutsogolo kwa mpando kuti muthe kumvetsa mosavuta zida zomangiriza ndi manja onse awiri.
- Ikani mapazi anu pamapazi a mapazi, kulemera kwanu pa zidendene.
- Sungani mapewa anu mmbuyo, gwiritsani ntchito maziko anu, ndipo mutenge mapewa anu kumsana wanu. Limbikirani kupyolera pazitsulo zanu ndikuwongolerani maondo anu, ndikuyendetsa pang'onopang'ono pambuyo pa mpando.
- Gwiritsaninso pang'ono, ndikugwiritsanso ntchito kumbuyo kumbuyo, kwezani minofu yanu kumbali yanu pamene mukugwedeza mphuno zanu, ndikuwongoletsa.
- Bweretsani kayendedwe kake ndipo pang'onopang'ono mutambasule manja anu.
10 - Makani Akumapeto
Makina opanga mapepala amawoneka mofanana ndi makina osindikizira pachifuwa, koma mmalo mokanikiza kutsogolo kutsogolo kwa iwe, iwe umakakamiza kugwiritsira ntchito molunjika pamwamba pa mutu wako kuti ugwirizane ndi minofu yanu . Mofanana ndi makina osindikizira a chifuwa, chofunika kwambiri ndicho kusintha kwa mpando. Mukufuna kuika mpando kotero makinawo akugwirizanitsa ndi mapewa anu. Mukapanga kusintha koyenera, kungoti:
- Sankhani kulemera kwa kulemera kwa zolemera.
- Khalani pa mpando ndikugwira dzanja pamanja.
- Onetsetsani mapewa anu molunjika pamutu panu, kutambasula malonda anu mokwanira.
- Pang'onopang'ono mutembenuzire kayendetsedwe kake ndikubwezeretsanso kukwera kwa msinkhu mowonongeka ndi mosasinthasintha.