Oomatshini bokuzilolonga abayi-7 kwiGym efanelekileyo kwiXesha lakho

Umxholo

• 1. Lat Tsala-Phantsi
• 2. Tsala-up / Umatshini wokuntywila
• 3. Umatshini weRow ohleli phantsi
• 4. Uxinzelelo lwesifuba
• 5. Behleli Umlenze Press
• 6. I-Hamstring Curl
• 7. Umatshini weCable
• Indlela yokukhetha ubunzima obufanelekileyo ngelixa usebenzisa oomatshini beGym
• Uphengululo lwe

Xa ukhetha eyona ndlela yokuchitha imizuzu yakho ngexesha lokuzilolonga, iingcali zihlala zinika oomatshini bokwenza umthambo ukupasa kanzima ngokuthanda umthambo wobunzima bomzimba okanye iintsimbi zasimahla. Kwaye ayothusi ngokwenene: Uninzi lwezinto esizifundileyo malunga noomatshini bokwenza umthambo kukuba bayafunxa.

"Iimishini zokuzilolonga, ubukhulu becala, isetyenziselwa ukusebenza kuphela inxalenye yomzimba okanye iqela le-muscle ngexesha. Kwaye kuyo yonke into esiyifundileyo malunga nokufaneleka, siyazi ukuba oko akukona ukusetyenziswa kwexesha lakho, "kuchaza. Umqeqeshi uDavid Carson, CSCS, umqeqeshi we-Nike kunye nomqeqeshi kwi-SweatWorking Workout app. "Kule mozulu yokufaneleka - apho sifundiswa khona ukuba kufuneka senze owona msebenzi mkhulu okanye sisebenzise amalungu amaninzi omzimba ngexesha elincinci - oomatshini bokuzivocavoca abafanelekanga kwi-equation."

Ukusukela oomatshini bomlenze, oomatshini bengalo, kunye noomatshini bokubuya emsebenzini kwindawo yokuzivocavoca bazinzile kwaye banenye (okanye bambalwa, ubukhulu becala) iindlela ezizinzileyo, awusebenzisi izihlunu ezixhasayo ukugcina umzimba wakho kunye nobunzima buzinzile, wongeza umqeqeshi ULaura Arndt, i-CSCS, i-CEO yeMatriarc, i-app yokuphila ngaphambi nasemva kokubeleka. Ngokomzekelo, ukwenza i-biceps curl yokuma kuya kukunyanzela ukuba ubandakanye imilenze yakho kunye nengundoqo, ngelixa ukuthembela kumatshini we-biceps curl kuya kugcina uninzi lomsebenzi kumzimba wakho ophezulu. (Idibeneyo: Ungawakha njani uMsebenzi oQeqeshiweyo weSekethe oQeqeshiweyo)

Kwaye, ngelixa oomatshini bokwenza umthambo basenokubonakala bengenangqondo, usenokwenzakalisa ukuba ubasebenzisa ngokungalunganga. "Oomatshini bokuzivocavoca umzimba bafuna ingqwalaselo kwiinkcukacha xa kufikwa kuseto lwesihlalo sakho kunye nexabiso lobunzima," utshilo u-Arndt. "Ukusebenzisa umatshini wokuzivocavoca ngokuphindaphinda ukuphindaphinda kwisimo esingalunganga okanye ngesisindo esingalunganga kunokubangela ukulimala kunye nokulimaza amajoyina akho."

Ngaphezu koko, xa usebenzisa aba matshini bomlenze kunye noomatshini bokulolonga ingalo kwindawo yokuzivocavoca, uchitha ixesha elininzi uhleli. Ukuba wenza umthambo ohleliyo kwaye uchitha ixesha lokuphumla chillin 'kwifowuni yakho, ukuzilolonga kwakho kuya kuphela kungasebenzi. Kwaye ayisiyonto ichaseneyo naleyo ofuna ukuyenza ngexesha lokuzilolonga?

Kodwa ngaphambi kokuba uqiniseke ukuba ubhale yonke imishini yokuzivocavoca kwindawo yokuzivocavoca, qwa lasela imilenze eyisixhenxe, ingalo, kunye noomatshini bokusebenza ababuya befanele indawo kwindawo yakho yokusebenza.

1. Lat Tsala-Phantsi

Umqolo owomeleleyo uya kukunceda ume umde kwaye unciphise umngcipheko wengozi.

"Uyakufumana umatshini wokutsala ngasemva kuyo yonke imithambo eMelika," utshilo uCarson. "Lo matshini wokuzilolonga umva wokuzilolonga (ochazwe ngegama lawo) usebenza izihlunu ze-latissimus dorsi (okanye ii-lats) ezikumqolo wakho kwaye zijikeleze ngasemva kwembambo zakho," utshilo.

"Into endiyithandayo malunga ne-lat-down-down yindlela efanisa ngayo ukutsalwa, enye yezona zinto zingcono zokuzivocavoca umzimba onokuthi uzenze," utsho. Nangona kunjalo, ukutsalwa kuyabanzima-ke akunakulindeleka ukuba ubethe nje ngaphandle koqeqesho. Yakha amandla e-lat ngomnye woomatshini bengalo abasebenzayo kwindawo yokuzivocavoca, kwaye uya kube ubethelela utsalo olugqibeleleyo ngaphambi kokuba uyazi. Wonke umntu unokuma ukonyusa amandla abo okutsala, utshilo uCarson.

Zama iiseti ezi-3 ukuya kwezi-12 ze-reps usebenzisa lo matshini ungasemva wokuzilolonga.

2. Tsala-up / Umatshini wokuntywila

Isikhumbuzo: Ukutsala kunzima, kuqinisekile, kodwa kunjalo nokudipha komzimba. Bobabini bangababulali bomzimba wakho ongaphezulu kunye nezihlunu zangasemva kwaye kulula ukuba bathethe kunokwenza. Lo matshini wokuzilolonga we-combo ikuvumela ukuba usebenze kuzo zombini ngelixa unciphisa ipesenti yobunzima bomzimba wakho owuphakamisayo, utshilo u-Arndt. "Lo matshini wokuzilolonga unceda ukugcina ifom elungileyo njengoko usakha amandla kuwo wonke umzimba wakho ongaphezulu, ngakumbi ukuba usaqala okanye ufuna ukusebenza kumgangatho ophezulu, iiseti ezinobunzima obuphantsi," utshilo.

Ngomhla womzimba ophezulu, zama ukusebenzisa lo matshini ukutsala-ups okulungisiweyo kunye ne-tricep dips. "Ndincoma ukusebenzisa i-50 ukuya kwi-70 yepesenti yobunzima bomzimba wakho kwiiseti ze-3 ze-8 ukuya kwi-10," utsho. (Kungcono kodwa, yenze ibe yi-superset ngokutshintshana phakathi kweentshukumo ezimbini.)

3. Umatshini weRow ohleli phantsi

"Njengokutsala ezantsi, umatshini ohleli phantsi usebenza ii-lats, ngeli xesha ugxile kakhulu embindini wokubuyela emva okoko utsala ubunzima buse kuwe ngokuthe tyaba," utshilo uCarson. Lo matshini ungasemva wokuzilolonga nawo usebenza kwicala elingasemva lamagxa akho, kunye nee-biceps, kunye nee-rhomboids (esinye isihlunu esingasemva). "Linyathelo elikhulu eli xa uhlala edesikeni imini yonke kuba oko kuthetha ukuba kungenzeka uphulukane namandla kwimisipha yakho yangasemva, enokubangela iintlungu kunye nokuphazamiseka xa ubuthathaka," ucacisa.

Zama iiseti ezi-3 ze-8 ukuya kwi-12 reps.

4. Uxinzelelo lwesifuba

Lo matshini wengalo yindlela esebenza ngokumangalisayo yokusebenza izihlunu ezininzi ngexesha elinye.

"Umatshini wokushicilela esifubeni yeyona ndlela ilungileyo yokuhlukanisa ii-deltoids zakho zangaphambili (umphambili wamagxa akho) kunye neepekteri (izihlunu zesifuba) ngaphandle kokubeka uxinzelelo olukhulu ezihlahleni nasemagxeni akho njengoko kusitsho ii-push-ups, utshilo u-Arndt. Ngaphezu koko, "ukuba unetonela ye-carpal okanye imiba yesandla / yesandla, umatshini wokucinezela isifuba yeyona ndlela ilungileyo kwi-bench press okanye i-push-up kodwa isebenza ngamaqela emisipha efanayo," uyongezelela.

Ngomhla ophezulu-umzimba okanye isifuba / i-triceps yokuphakamisa usuku, zama iisethi ezi-3 ukuya kwezi-8 ukuya kwezi-12 ukuphinda ubambe ngomthwalo ophakathi ukuya kobunzima. (I-FYI, nazi ezona zikhetho ziphakamileyo zomsebenzi ezi-6 ukwenza iipeksi zakho.)

5. Behleli Umlenze Press

Kumatshini womlenze kwindawo yokuzivocavoca, intloko ukuya kumatshini wokushicilela umlenze. Ndiyabulela kwinkxaso yayo yangasemva, inika indawo eguquliweyo ye-squat, isebenze i-glutes yakho, i-hamstrings, kunye ne-quads ngaphandle kokubeka uxinzelelo olongezelelweyo kumqolo wakho osezantsi kunye namadolo, utshilo u-Arndt. "Unokuguqula isitulo sakho ukuze ubone ukuba 'unzulu' kangakanani umshicileli / i-squat ofuna ukuyenza, kwaye uguqule ubunzima bakho njengoko kufuneka," utsho.

"Ngenxa yokuba lo msebenzi usebenza amaqela emisipha amakhulu-iiglute zakho, imisipha, kunye ne-quads-kufanele ukuba ibe yenye yeemithambo zokuqala zomzimba ezisezantsi ozigqibezayo ejimini," utshilo.

Ngomhla womzimba osezantsi, zama iiseti ezi-3 ukuya kwezili-10 ukuya kwezi-15 zokuphinda ubekokukhanya ukuya kubunzima obuphakathi. Qala ukukhanya kunye nobunzima obukhethayo kulo matshini wokuzilolonga, kwaye unokuhlala uhamba nzima xa kufuneka. (Icebiso: Owokugqibela okanye ababini oonomphefumlo ophindaphindiweyo kufuneka bazive kunzima ngokwenene-jonga apha ngezantsi ukuze ufumane ngakumbi indlela yokukhetha inqanaba le-LB elifanelekileyo nakowuphi na umatshini wokuzivocavoca.)

6. I-Hamstring Curl

"I-Hamstrings ibonakalisa ukuba yenye yezona zihlunu kunzima ukuzihlukanisa kwaye zisebenze ngokukhuselekileyo nangokufanelekileyo," utshilo uCarson. Okwangoku, "umatshini wokugoba umsipha ukuvumela ukuba uzenze zombini, ezixabisekileyo kuye nabani na omtsha kuqeqesho lokumelana okanye ojonge ukwandisa amandla kunye nobungakanani bomsipha," utshilo.

Ngenxa yokuba abafazi abaninzi ngokwemvelo bane-quad-dominant (ithetha ukuba i-quads yakho yomelele kune-hamstrings yakho) ihlawulela ukubandakanya iintshukumo ezinyanzela i-hamstrings ukwenza wonke umsebenzi ngaphandle kokuvumela i-quads yakho ithathe. (Le yenye yezinto ezininzi zokungalingani kwemisipha.) Faka ii-curls zentsimbi usebenzisa lo matshini womlenze kuqeqesho lwakho ukuze uqiniseke ukuba imilenze yakho iyaluva uthando.

Zama iiseti ezi-3 ukuya kwezi-8 ukuya kwezi-12.

7. Umatshini weCable

Ukuba bekufuneka ukhethe umatshini omnye kwindawo yokuzivocavoca, sebenzisa lo. Kungenxa yokuba inqaba yekhebula- eneempawu ezininzi zokuthoba ubunzima, iintambo ezinokuhlengahlengiswa, kunye neqela lezinto eziqhotyoshelweyo- zibonelela ngeendlela ezininzi zokujolisa kuzo zonke izihlunu zakho eziphambili. Ngokuqhwanyaza nje kwesiqhotyoshelweyo, ungahamba ngokulula usenze ii-curls ukuya ekukhatyweni kwimigca kumatshini omnye wokuzilolonga. Esi sikhululo sineenjongo ezininzi ezinobunzima obukhulu okanye ubunzima bomzimba obungenako ukubonelela.

"Oomatshini beentambo bakuvumela ukuba usebenze kuzo zonke ii-engile, uninzi lwazo alunakuphinda luphindwe ngee-dumbbells," utshilo. Ngenxa yomxhuzulane, uhlala usebenza ngokuchasene nokutsala ezantsi ngeedumbbells okanye iintsimbi zasimahla. Ngomatshini wentambo, unokhetho lokusebenza ngokuchasene nokumelana ngokuthe tyaba okanye kokuyalelana.

Kwaye ayisiyiyo yonke loo nto: Oomatshini beentambo banikezela ngomgca oqhubekayo wokuxinana (oko kuthetha ukuba ubunzima buhlala bufana ngexesha lokuzilolonga), oko kukuthi, kwakhona, akunjalo ngeedumbbells ezibulela kubunzima, utsho uCarson. Kwakhona, oomatshini bekhebula bavumela iipatheni ezininzi zokushukuma, zinika ukuguquguquka okungakumbi kwimisebenzi ongayenza, uyongezelela. Ekubeni unako ukulungisa indawo yokuchasana phezulu, ezantsi, nasecaleni, ongenakuyenza kumatshini wengalo ohleli kwindawo yokuzivocavoca, unokubeka umzimba wakho kwiindlela ezahlukeneyo zokusebenza amaqela ahlukeneyo emisipha. Unokuma, uhlale, uguqe ngamadolo, utsale, utyhale, ujikeleze-kwaye wenze ngokukuko konke ukuzilolonga komzimba kwesi sixhobo sodwa.

Ungayichazanga, phantse yonke intshukumo oyenzayo iya kunyanzela isiseko sakho ukuba sizinze ngokuchasene nentambo yekhebula, isebenze nangakumbi amaqela emisipha emzimbeni wakho kunye nokukunceda utshise iikhalori ezingaphezulu kwaye wakhe amandla okusebenza. (Nasi isizathu sokuba kubaluleke kakhulu ukuba nesiseko esomeleleyo.) Kwakhona kunokunciphisa ukulimala. Ngokutshintsha nje apho umthwalo uncanyathiselwe khona, iintambo zinokunciphisa uninzi lokwenzakala okugqithisileyo okwenzeka kwiidumbbells,” utshilo uCarson. Zama iiseti ezi-3 ukuya kwezi-12 zokujikeleza kwesifuba esijonge kude kumatshini wokwenza umzimba ongasentla kunye nokuhamba okungundoqo.

Indlela yokukhetha ubunzima obufanelekileyo ngelixa usebenzisa oomatshini beGym

Ukuba awudinwanga ekupheleni kweeseti zakho, kunokwenzeka ukuba ukhetha ubunzima obulula kakhulu. (Funda ngakumbi kwi: ukusebenzisa nini ubunzima obunzima kunye nobunzima bokukhanya.) Ubungakanani obufanelekileyo bokumiliselwa koomatshini bokuzilolonga kwindawo yokwenza umthambo (nokuba ungumatshini womlenze, umatshini wengalo, okanye umatshini wokubuyela umva) yipesenti yokuphindaphinda kwakho ubuninzi-uninzi unokuphakamisa kube kanye kumatshini ngamnye wokuzilolonga. (Funda indlela yokusebenza malunga ne-one-rep max, nokuba umtsha kule nto yokunyusa ubunzima.)

Ukwenza i-12 reps usebenzisa ubuncinci iipesenti ezingama-50 zempendulo yakho enye- ifomula yokuphakama ephezulu yokukhanya-yokukhanya-iya kukunceda ufumane ukunyamezeleka kwemisipha kunye nokujonga okuthe tye, utshilo uJohn Porcari, Ph.D., unjingalwazi wokuzilolonga kunye nesayensi yezemidlalo kwiYunivesithi yaseWisconsin-La Crosse. Kodwa nokuba zintandathu okanye ziyi-15 reps (ukuphela koluhlu uninzi lweengcali lucebisa), ukuba ezi zimbini zokugqibela zinzima, uza kufumana iziphumo. Abaphakanyisi beNewbie kufuneka basebenzise ubunzima bomatshini wokuzivocavoca abangama-60 ukuya kuma-70 epesenti yabo kunye nokwenza iiseti ze-10 ukuya kwi-15 reps; Ukulolonga umzimba kunokuhamba ngama-70 ukuya kuma-80 epesenti.

Kwaye inqaku lokugqibela lokuthintela ukuzenzakalisa ngelixa usebenzisa umatshini wokuzilolonga kwindawo yokuzivocavoca: Ungalibali ukulungisa oomatshini bokwenza umthambo ukuze balingane nomzimba wakho. Ukugcina isihlalo siphezulu kakhulu okanye siphantsi kakhulu okanye ukubeka izandla okanye iinyawo zakho kwindawo engafanelekanga akwenzi nje ukuba umthambo ungasebenzi kakuhle, kodwa unokukubeka emngciphekweni wokwenzakala.

Uphengululo lwe