Makina Osindikizira

Zamkati

• Minofu kuntchito panthawi yosindikiza
• Atayima pamwamba atolankhani
• Atakhala pamwamba atolankhani
• Momwe mungagwiritsire ntchito makina osindikizira
• Onetsetsani kuyenda kwanu
• Gwirani ndi kugwira
• Sungani zigongono zanu mkati
• Gwiritsani ntchito abs yanu ndi glutes, inunso
• Zolemera zomwe mungagwiritse ntchito posindikiza
• Ubwino wosindikiza pamwamba
• Zofananira zimasunthira pamakina osindikizira
• Tengera kwina

Kaya mukugwira ntchito yolemetsa kapena mukufuna kubwerera mmbuyo, ndikofunikira kuti minofu yanu ikhale yabwino.

Minofu imeneyi imakuthandizani kuchita ntchito za tsiku ndi tsiku, monga kuyika mbale pamwamba pa kabati kapena kuyika zinthu pamwamba pa alumali.

Njira imodzi yosungira thupi lanu kumtunda ndikuphatikiza makina osindikizira, omwe amatchedwanso makina osindikizira paphewa, pochita masewera olimbitsa thupi.

Minofu kuntchito panthawi yosindikiza

Atayima pamwamba atolankhani

Ngati mungasankhe kuchita makina oyimilira pamwamba pomwe mwayimilira, mugwiritsa ntchito minofu yambiri yayikulu mthupi lanu, kuphatikiza:

• zotulutsa (pachifuwa)
• deltoids (mapewa)
• triceps (mikono)
• trapezius (kumtunda kumbuyo)

Chifukwa kukhala wowongoka kumafunikira kusamala, mumatenganso minofu mkati mwanu, kuphatikiza m'mimba mwanu ndi kumbuyo.

Pamalo owongoka, mumalipira kusintha kwakanthawi pagawo lililonse la atolankhani ndikupanga kukhazikika pamtsempha kuti pakhale maziko oyenera oyenda pamutu, akufotokoza a Brent Rader, DPT, othandizira thupi ku The Centers for Advanced Orthopedics.

Kuphatikiza pa mphamvu yochokera kumtunda wanu, thupi lanu lakumunsi limakuthandizani mukakankha bala yolemera pamwamba.

Atakhala pamwamba atolankhani

Mukamagwiritsa ntchito makina osindikizira pamwamba ndikukhala kumbuyo kwanu mutapanikizika kumbuyo kwa pedi, mphunzitsi wamphamvu komanso wothamanga Matt Pippin, CSCS ikuti kuyambitsa koyambirira kutha. Mapewa ndi ma triceps azigwira ntchito yonse.

Momwe mungagwiritsire ntchito makina osindikizira

Mukamachita masewera olimbitsa thupi aliwonse omwe amaphatikizapo kugwiritsa ntchito kunenepa, muyenera kumvetsetsa magwiridwe antchito ndi kayendedwe kawo musanafike ku masewera olimbitsa thupi.

Rader akufotokoza kuti makina osindikizira pamwamba ndikungoyenda kumene kukana kumakankhidwa pamwamba pamutu. Mungathe kuchita izi m'njira zosiyanasiyana, monga kugwiritsa ntchito:

• manja onse nthawi imodzi
• dzanja limodzi panthawi
• barbell imodzi yogwiridwa ndi manja onse awiri
• cholemera chimodzi chaulere mdzanja lililonse

Onetsetsani kuyenda kwanu

Ndili ndi malingaliro, muyeneranso kudziwa ngati mukuyenda phewa, kapena kuyenda kosiyanasiyana, kuti muchite masewera olimbitsa thupi bwinobwino.

Kuti mudziwe izi, a Pippin akuwonetsa kuti achite mayeso otsatirawa:

Gwirani ndi kugwira

Pogwiritsa ntchito makina osindikizira a barbell, yendani ku bala ndikuligwira kutambasula pang'ono kuposa mulifupi paphewa kupatula ndi mitengo ya kanjedza yomwe imayang'ana kutali ndi thupi lanu. Ndiye tsatirani izi:

1. Tsegulani bala ndikubwerera mmbuyo. Bala ayenera kupumula m'manja mwanu mozungulira kolala lanu.
2. Kuti muyambe kuyenda, konzekerani abs yanu, finyani matako anu, pendeketsani mutu wanu kumbuyo, ndikuyendetsa bala pamwamba.
3. Kapamwamba kakadutsa pamphumi panu, bweretsani mutu wanu kuti usalowerere ndikutseka mikono yanu pamwamba. Pamwamba pa atolankhani, onetsetsani kuti ma abs anu ndi ma glute anu akugwirabe ntchito ndipo simukupinda kumbuyo kwanu.
4. Pepani bwalolo pansi paphewa panu, ndikupendeketsa mutu wanu kuti mupeze malo.

Sungani zigongono zanu mkati

Zolemba za Pippin kuti zigongono zanu zizikhala pansi pamanja kapena pang'ono mkati.

"Mbali iyi ipangitsa kuti pakhale mphamvu yabwino yopangira zida. Ngati zigongono zikungoyang'ana kumbali, mukutaya mwayi woti mutengeko, "akufotokoza.

Gwiritsani ntchito abs yanu ndi glutes, inunso

Pippin amalimbikitsanso kuti musamawonongeke nthawi zonse.

“Iyi ndiye chipilala chanu chochirikizira. Kutaya kukhazikika kumeneku kumapangitsa kuti gome ligwedezeke ndikuchepetsa kulemera komwe mungakankhire, ”akutero.

Zolemera zomwe mungagwiritse ntchito posindikiza

Mukadziwa momwe mungagwiritsire ntchito makina osindikizira pamwamba ndi mawonekedwe olondola, ndi nthawi yodziwitsa mtundu wa kulemera kapena kukana kugwiritsa ntchito.

"Zolemera zaulere monga ma dumbbells zimalola ma angles osiyanasiyana kukhala olimbikitsidwa poyerekeza ndi barbell yachikhalidwe," akutero a Pippin.

Komanso, ngati muli ndi zolephera pamanja kapena paphewa, a Pippins akuti ma dumbbells amatha kuloleza njira yotsutsana pang'ono, kukulolani kuti muziyenda pang'ono motetezeka.

Kuphatikiza apo, Pippin akuti ma kettlebells, ngati agwiritsidwa mozondoka kapena pansi, amakulolani kuti muphunzitse phewa m'njira yokhazikika komanso yocheperako.

"Pansi pomwepo pamakhala gawo lokhazikika, chifukwa belu lidzagwedezeka mosalamulirika. Ichi ndi chida chophunzitsira bwino chamapewa ndipo ndi njira yabwino yophunzitsira kukweza pamutu mukamagwira ntchito yolimbitsa phewa, ”akufotokoza.

Ubwino wosindikiza pamwamba

Pali maubwino angapo kuphatikiza makina apamwamba pamachitidwe anu olimbikira. Kusindikiza pamwamba kumatha kukulira:

• mphamvu ndi kukula kwa minofu yamapewa
• mphamvu ndi kukula kwa minofu ya triceps
• mphamvu ndi kukula kwa minofu ya trapezius
• mphamvu mu minofu yayikulu, monga ma oblique anu, minofu yam'mimba yopingasa, kumbuyo kumbuyo, ndi zotchingira msana, mukamachita masewerawa mutayimirira
• magwiridwe antchito ena, monga atolankhani wa benchi

Zofananira zimasunthira pamakina osindikizira

Kuchita masewera olimbitsa thupi omwewo mobwerezabwereza kumatha kubweretsa kunyong'onyeka, kumwa mopitirira muyeso, ndi kuchepa kwa magwiridwe antchito ndi phindu.

Chifukwa chake, ngati mukuyang'ana kuti muphunzitse minofu yofananira yomwe ikufunika pamakina apamwamba koma mukufuna kusiyanitsa zolimbitsa thupi zanu, mwina mungakhale mukuganiza ngati pali zina zolimbitsa thupi zomwe mungachite. Nazi zina zofunika kuziganizira:

• Kudzuka ku Turkey ndi kettlebell yotchuka kapena zolimbitsa thupi zomwe zimasindikizidwa pamutu.
• Mutha kusintha kulimbikira mukamagwiritsa ntchito ma dumbbells kuti mupange makina apamwamba. M'malo moyang'ana manja anu, sinthani ndi manja anu moyang'anizana, zigongono zikuilozetsa patsogolo panu.
• Zochita zilizonse zoyendetsa bwato zomwe zimagwira kumbuyo ndi minyewa yamafuta ozungulira zitha kukhala zosinthana bwino. Izi zitha kuphatikizira makina okhala pamzere, mzere wopindidwa, mzere wa barbell, kapena mzere wa dumbbell.
• Ziphuphu zimagwiritsa ntchito minofu yofanana ndi yosindikiza pamwamba, kuphatikizapo ma pectorals, triceps, ndi mapewa. Kuphatikiza apo, popeza palibe zolemera zofunika, mutha kuzichita kulikonse, nthawi iliyonse.
• Zochita zolimbitsa tinthu tating'onoting'ono m'mapewa anu ndi kumbuyo kwakumbuyo, monga kubweza pang'ono ndi kukweza kwakanthawi kochepa, kumatha kukuthandizani kuti muchepetse kuvulala ndikukuthandizani kuti muzitha kusindikiza moyenera moyenera.

Tengera kwina

Thupi lanu lakumtunda ndi thunthu limakhala ndi minofu ya pachifuwa, mapewa, kumbuyo, mikono, ndi pachimake. Pamodzi, magulu amtunduwu amakulolani kuti muchite ntchito zingapo, kuphatikiza kufikira, kuzungulira, ndikukweza pamwamba.

Ngakhale sizofala monga kufika patsogolo pa thupi lanu kapena kutembenukira mbali, kukweza kapena kukankhira pamwamba ndikadali kayendedwe komwe timafunikira kuti tichite zochitika zambiri za tsiku ndi tsiku.

Makina osindikizira kapena phewa ndi imodzi mwazinthu zingapo zomwe mungagwiritse ntchito pomanga ndi kukhalabe olimba pamapewa.