7 Makina Olimbitsa Thupi Kumalo Olimbitsa Thupi Amene Ndi Ofunika Kwambiri Nthawi Yanu

Zamkati

• 1. Kukokera Patali
• 2. Kokani-Mmwamba/Dip Machine
• 3. Anakhala pansi Row Machine
• 4. Press Press pachifuwa
• 5. Atakhala Mwendo Press
• 6. Hamstring Curl
• 7. Chingwe Machine
• Momwe Mungasankhire Kulemera Kwabwino Mukugwiritsa Ntchito Makina Olimbitsa Thupi
• Onaninso za

Posankha momwe mungagwiritsire ntchito mphindi zanu panthawi yolimbitsa thupi, akatswiri nthawi zambiri amapatsa makina olimbitsa thupi masewera olimbitsa thupi kapena zolemera zaulere. Ndipo sizowopsa kwenikweni: Zambiri zomwe taphunzira pamakina olimbitsa thupi ndikuti amayamwa.

"Makina ochita masewera olimbitsa thupi, makamaka, amagwiritsidwa ntchito pogwira ntchito imodzi yokha ya thupi kapena gulu la minofu panthawi imodzi. Ndipo kuchokera ku zonse zomwe taphunzira zokhudzana ndi thanzi labwino, tikudziwa kuti sikuli bwino kugwiritsa ntchito nthawi yanu, "akufotokoza. wophunzitsa David Carson, CSCS, wophunzitsa Nike ndi mphunzitsi pa pulogalamu ya SweatWorking yolimbitsa thupi. "Munthawi yolimbitsa thupi iyi - komwe timaphunzitsidwa kuti tiyenera kugwira ntchito kwambiri kapena kugwiritsa ntchito ziwalo zathupi zocheperako - makina ochitira masewera olimbitsa thupi samakwanira equation."

Popeza makina am'miyendo, makina am'manja, ndi makina ochitira masewera olimbitsa thupi am'mbuyo kumalo ochitira masewera olimbitsa thupi amakhala okhazikika ndipo amakhala ndi gawo limodzi (kapena pang'ono) lokhazikika, simugwiritsanso ntchito minofu yothandizira kuti thupi lanu ndi kulemera kwanu zikhale zolimba, akuwonjezera mphunzitsi. Laura Arndt, CSCS, CEO wa Matriarc, pulogalamu yolimbitsa thupi asanabadwe komanso pambuyo pobereka. Mwachitsanzo, kupanga ma biceps curl kumakukakamizani kuti mugwirizane ndi miyendo yanu, pomwe kudalira makina amtundu wa biceps kumapangitsa ntchito yanu kukhala yayikulu kwambiri. (Zogwirizana: Momwe Mungapangire Ntchito Yabwino Yophunzitsa Madera)

Ndipo, ngakhale makina ochitira masewera olimbitsa thupi angawoneke ngati opanda pake, mutha kudzivulaza mukawagwiritsa ntchito molakwika. "Makina ochitira masewera olimbitsa thupi amafunikira chidwi chatsatanetsatane zikafika pamipando yanu komanso kuchuluka kwake," akutero Arndt. "Kugwiritsa ntchito makina ochitira masewera olimbitsa thupi mobwerezabwereza pamalo osayenera kapena kulemera kolakwika kumatha kuvulaza ndikuwononga malo anu."

Kuphatikiza apo, mukamagwiritsa ntchito makina amiyendo ndi makina olimbitsira mkono kumalo ochitira masewera olimbitsa thupi, mumakhala nthawi yayitali mukukhala. Ngati mumachita masewera olimbitsa thupi ndikukhala ndi nthawi yopuma chillin 'pafoni yanu, kulimbitsa thupi kwanu kumatha kukhala kopanda ntchito. Ndipo kodi izi sizosiyana ndi zomwe mukufuna kukhala mukuchita panthawi yolimbitsa thupi?

Koma musanatsimikize kulemba makina aliwonse olimbitsa thupi ku malo ochitira masewera olimbitsa thupi, ganizirani makina asanu ndi awiriwa a mwendo, mkono, ndi kumbuyo omwe amayenera kukhala ndi malo omwe mumachita masewera olimbitsa thupi.

1. Kukokera Patali

Kumbuyo kolimba kudzakuthandizani kuima motalika komanso kuchepetsa chiopsezo chanu chovulala.

Carson akuti: "Udzapeza makina okokererako pamalo aliwonse ochitira masewera olimbitsa thupi ku America." "Makina ochitira masewera olimbitsa thupi awa (omwe amadziwika ndi dzina lake) amagwira ntchito minofu ya latissimus dorsi (kapena lats) yomwe ili kumbuyo kwanu ndikukulunga kumbuyo kwa nthiti yanu," akutero.

"Zomwe ndimakonda pazakukoka ndi momwe zimafanizira kukoka, komwe ndi njira zabwino kwambiri zolimbitsa thupi zomwe mungachite," akutero. Komabe, zokoka zikusokonekera-kotero sizokayikitsa kuti mutha kungokwapula popanda kuphunzira. Limbikitsani mphamvu ya lat ndi imodzi mwamakina ogwira mtima kwambiri kumalo ochitira masewera olimbitsa thupi, ndipo mudzakhala mukukhomerera kukoka koyenera musanadziwe. "Aliyense akhoza kuyimirira kuti awonjezere mphamvu yake yokoka," akutero Carson.

Yesani magawo atatu a 8 mpaka 12 reps pogwiritsa ntchito makina obwerera kumbuyo.

2. Kokani-Mmwamba/Dip Machine

Chikumbutso: Zokoka ndizolimba, zowona, koma momwemonso zolowerera thupi. Onsewa ndi opha thupi lanu lakumtunda ndi minofu yam'mbuyo ndipo ndizosavuta kuzichita kuposa kuchita. Makina olimbitsa thupiwa amakulolani kugwirira ntchito zonsezi ndikuchepetsa kuchuluka kwa kulemera kwanu komwe mukukweza, akutero Arndt. "Makina ochita masewera olimbitsa thupiwa amathandiza kukhalabe ndi mawonekedwe abwino pamene mukupanga mphamvu m'thupi lanu lonse lakumtunda, makamaka ngati ndinu oyamba kapena mukufuna kugwira ntchito pamagulu apamwamba, otsika kwambiri," akutero.

Patsiku lapamwamba la thupi, yesani kugwiritsa ntchito makinawa pokoka zosinthika ndi ma triceps dips. "Ndikupangira kuti mugwiritse ntchito 50 mpaka 70% ya kulemera kwanu kwa magawo atatu a 8 mpaka 10 reps," akutero. (Kupindulitsanso, lipangeni kukhala lotsogola posintha zonse ziwiri.)

3. Anakhala pansi Row Machine

"Monga kutsitsa kwa lat-down, makina okhala ndi mizere amagwiritsa ntchito lats, nthawi ino akuyang'ana kwambiri chakumbuyo chifukwa mukukokera kulemera kwanu mopingasa," akutero Carson. Makina obwerera kumbuyowa amagwiranso ntchito kumbuyo kwa mapewa anu, komanso ma biceps, ndi ma rhomboid (minofu ina yam'mbuyo). "Kusunthaku ndikosangalatsa ngati mungakhale pa desiki tsiku lonse chifukwa izi zikutanthauza kuti mwina mukulephera kulimbitsa thupi lanu, zomwe zimatha kupweteketsa komanso kukhumudwitsa mukafooka," akufotokoza.

Yesani magulu atatu a maulendo 8 mpaka 12.

4. Press Press pachifuwa

Makina amkonowa ndi njira yabwino kwambiri yogwirira ntchito minofu ingapo nthawi imodzi.

"Makina osindikizira pachifuwa ndi njira yabwino yopezera ma deltoid anu akunja (kutsogolo kwa mapewa anu) ndi zotupa (minofu ya pachifuwa) osapanikizika kwambiri pamanja ndi m'mapewa monga momwe zimakhalira," akutero Arndt. Kuphatikiza apo, "ngati muli ndi njira ya carpal kapena dzanja lamanja / dzanja, makina osindikizira pachifuwa ndi njira yabwino kwambiri yosinthana ndi benchi kapena kukankhira koma imagwira ntchito mofananamo," akuwonjezera.

Pa tsiku lakukweza thupi kapena chifuwa / triceps, yesani magawo atatu a 8 mpaka 12 reps wokhala ndi cholemera chapakati mpaka cholemera. (FYI, nazi njira 6 zapamwamba zochitira masewera olimbitsa thupi kuti musangalatse ma pecs anu.)

5. Atakhala Mwendo Press

Kwa makina a mwendo ku masewera olimbitsa thupi, pitani ku makina osindikizira mwendo. Chifukwa cha chithandizo chake chakumbuyo, chimapereka malo osinthika a squat, kugwiritsira ntchito glutes, hamstrings, ndi quads popanda kuyika zovuta zowonjezera kumbuyo kwanu ndi mawondo anu, akutero Arndt. "Mutha kusintha mawonekedwe anu ampando kuti muwone 'kuya' kwa makina osindikizira / squat omwe mukufuna kuchita, ndikusintha kulemera kwanu ngati mukufunikira," akutero.

"Chifukwa chakuti zolimbitsa thupi zimagwiritsa ntchito magulu akulu am'magazi-ma glute anu, ma hamstrings, ndi ma quads-iyenera kukhala imodzi mwamasewera olimbitsa thupi oyamba omwe mumamaliza ku masewera olimbitsa thupi," akutero.

Patsiku lochepera thupi, yesani magulu atatu a maulendo 10 mpaka 15 pang'onopang'ono mopepuka mpaka pakati. Yambani kuwala ndi kulemera komwe mungasankhe pamakina ochitira masewera olimbitsa thupi, ndipo nthawi zonse mumatha kulemera mukafunika. (Zokuthandizani: Omaliza kapena awiri omaliza ayenera kumva kuti ndi ovuta kwambiri - onani pansipa kuti mumve zambiri za momwe mungasankhire mulingo woyenera wa LB pamakina aliwonse ochitira masewera olimbitsa thupi.)

6. Hamstring Curl

"Hamstrings ndi imodzi mwa minofu yovuta kwambiri kudzipatula ndikugwira ntchito mosamala komanso moyenera," akutero Carson. Komabe, "makina opindika pamalowo amakupatsani mwayi wochita zonse ziwiri, zomwe ndi zofunika kwambiri kwa aliyense amene angoyamba kumene kukana maphunziro kapena akufuna kuwonjezera mphamvu ndi kukula kwa khosi," akutero.

Chifukwa amayi ambiri mwachibadwa amakhala ndi quad-dominant (kutanthauza kuti quads yanu ndi yamphamvu kuposa nyundo zanu) zimalipira kuti muphatikizepo mayendedwe omwe amakakamiza nyundo zanu kuti zigwire ntchito yonse popanda kulola kuti quads yanu ikhalepo. (Ichi ndi chimodzi mwazomwe zimayenderana pamankhwala osokoneza bongo.) Phatikizani ma curls opindika pogwiritsa ntchito makina amiyendo mukulimbitsa thupi kwanu kuti muwonetsetse kuti miyendo yanu ikumvanso chikondi.

Yesani magulu atatu a maulendo 8 mpaka 12.

7. Chingwe Machine

Ngati mumayenera kusankha makina ochitira masewera olimbitsa thupi, gwiritsani ntchito awa. Ndi chifukwa nsanja ya chingwe - yomwe imakhala ndi zolemera zingapo, zingwe zosinthika, ndi gulu lonse la zomata - imapereka masewera olimbitsa thupi ambiri kuti agwirizane ndi minofu yanu yayikulu. Ndikungolowera kopopera, mutha kupita kosavuta popanga ma curls kuti mukhazikike pamizere pamakina omwewo. Malo opangira maulendowa ali ndi zofunikira zina zomwe ngakhale zolemera zaulere kapena kusuntha kwa thupi sizingathe kupereka.

"Makina azingwe amakulolani kuti mugwire mbali zonse, zambiri zomwe sizingafanane ndi ma dumbbells," akutero. Chifukwa cha mphamvu yokoka, nthawi zonse mumagwira ntchito motsutsana ndi kukokera pansi ndi ma dumbbells kapena zolemetsa zaulere. Ndi makina achingwe, muli ndi mwayi wogwira ntchito yolimbana kapena yopingasa kapena yolumikizana.

Ndipo sizomwezo: Makina azingwe amaperekanso mzere wamavuto (zomwe zikutanthauza kuti kulemera kumakhalabe yunifolomu panthawi yonse yochita masewera olimbitsa thupi), zomwe ndizonso, sizomwe zimachitika chifukwa cha mphamvu yokoka, Carson akuti. Komanso, makina amtundu wamagetsi amalola mayendedwe ambiri, ndikupereka kusiyanasiyana kwamachitidwe omwe mungachite, akuwonjezera. Popeza mumatha kukonza mfundo yotsutsa mmwamba, pansi, ndi m'mbali, zomwe simungathe kuchita pa makina okhala ndi mkono pamalo ochitira masewera olimbitsa thupi, mukhoza kuyika thupi lanu m'njira zosiyanasiyana kuti mugwiritse ntchito magulu osiyanasiyana a minofu. Mutha kuyimirira, kukhala, kugwada, kukoka, kukankha, kuzungulira-ndikuchita zolimbitsa thupi kwathunthu pazida zokha izi.

Osanenapo, pafupifupi chilichonse chomwe mungachite chimakakamiza maziko anu kuti akhazikike pakukoka kwa chingwecho, kuyambitsa magulu ochulukirapo amthupi mthupi lanu ndikukuthandizani kuwotcha ma calories ambiri ndikumanga mphamvu zogwirira ntchito. (Ichi ndichifukwa chake ndikofunikira kukhala ndi maziko olimba.) Ikhozanso kuchepetsa kuvulala. "Pongosintha komwe katunduyo waphatikizidwa, zingwe zimatha kuchepetsa kuvulala kochulukirapo komwe kumachitika chifukwa cha ma dumbbells," akutero Carson. Yesani ma seti atatu a ma 8 mpaka 12 oyimilira pachifuwa moyang'anizana ndi makina kuti musunthire thupi komanso kusunthira kwapakati.

Momwe Mungasankhire Kulemera Kwabwino Mukugwiritsa Ntchito Makina Olimbitsa Thupi

Ngati simutopa kumapeto kwama seti anu, mwina mukunyamula cholemera chopepuka kwambiri. (Dziwani zambiri pa: nthawi yoti mugwiritse ntchito zolemera zolemera vs. zopepuka.) Makulidwe abwino kwambiri pamakina olimbitsa thupi (ngakhale zitakhala makina amiyendo, makina amanja, kapena makina obwerera kumbuyo) ndi gawo limodzi mwakubwereza kamodzi pazipita - kwambiri mukhoza kukweza kamodzi pa aliyense makina zolimbitsa thupi. (Phunzirani momwe mungagwirire ntchito yanu imodzi, ngakhale mutakhala watsopano ku chinthu chonsechi chokweza zolemera.)

Kuchita maulendo 12 mobwerezabwereza pogwiritsa ntchito osachepera 50 peresenti ya rep-max yanu - mawonekedwe apamwamba kwambiri-opepuka-opepuka - adzakuthandizani kuti mukhale olimba minofu ndikuwoneka bwino, atero a John Porcari, Ph.D., pulofesa wa masewera olimbitsa thupi ndi sayansi yamasewera ku University of Wisconsin-La Crosse. Koma kaya ndi maulendo asanu ndi limodzi kapena 15 (mapeto a mndandanda wa akatswiri ambiri akuganiza), ngati awiri otsiriza ali ovuta, mudzapeza zotsatira. Oyendetsa ndege a Newbie ayenera kugwiritsa ntchito makina azolimbitsa thupi omwe ndi 60 mpaka 70 peresenti ya awo ndipo amapanga magawo 10 mpaka 15 obwereza; ochita masewera olimbitsa thupi amatha kupita 70 mpaka 80 peresenti.

Ndipo cholemba chomaliza kuti mupewe kudzivulaza mukamagwiritsa ntchito makina ochitira masewera olimbitsa thupi: Musaiwale kusintha makina azolimbitsa thupi kuti agwirizane ndi thupi lanu. Kuyika mpando wokwera kwambiri kapena wotsika kwambiri kapena kuyika manja anu kapena mapazi anu pamalo olakwika sikuti kumangopangitsa kuti ntchitoyi ikhale yopanda phindu, komanso kumatha kuyika pachiwopsezo chovulala.

Onaninso za