7 Maekisesaizi Machina kuGym Anonyatsokodzera Nguva Yako

Zvemukati

• 1. Lat Dhonza-Pasi
• 2. Dhonza-Up / Dip Machine
• 3. Akagara Mutsetse Machine
• 4. Chest Press
• 5. Akagara Gumbo Press
• 6. Hamstring Curl
• 7. Cable Machine
• Maitiro Ekusarudza Huremu Hwakakodzera Uchiri Kushandisa Gym Machines
• Ongororo ye

Paunenge uchisarudza maitiro ekushandisa zvakanyanya maminetsi ako panguva yekurovedza muviri, nyanzvi dzinowanzo kupa michina yekurovedza muviri kupfuudza kwakaomarara kune kurovedza muviri kana zvirema zvemahara. Uye hazvinyatso kuvhundutsa: Zvizhinji zvezvatakadzidza nezve michina yekurovedza muviri ndeyekuti vanoyamwa.

"Michina yekurovedza muviri, kazhinji, yaishandiswa kushanda chikamu chimwe chete chemuviri kana boka remhasuru panguva imwe. Uye kubva pane zvese zvatakadzidza nezve kugwinya, tinoziva kuti iyoyo haisi iyo yekushandisa kwakanaka kwenguva yako," anotsanangura mudzidzisi David Carson, CSCS, mudzidzisi weNike uye murairidzi paSweatWorking Workout app. "Mumamiriro ekunze akasimba aya - kwatinodzidziswa isu tinofanirwa kuita basa rakanyanya kana kushandisa nhengo dzemuviri munguva shoma - mitambo yekurovedza muviri haikwanise kupinda muchikwata."

Sezvo michina yemakumbo, michina yeruoko, uye michina yekumashure yekurovedza muviri panzvimbo yekurovedza muviri yakagadzikana uye iine imwe (kana mashoma, zvakanyanya), yakamisikidzwa, hausi kushandisa tsandanyama dzinotsigira kuchengetedza muviri wako uye huremu hwakagadzikana, inowedzera mudzidzisi Laura Arndt, CSCS, CEO weMatriarc, pre- uye mushure mekusununguka kusimba app. Semuenzaniso, kuita yakamira biceps curl kunomanikidza iwe kuti ubatanidze makumbo ako uye musimboti, nepo uchizendamira pamusoro pe biceps curl muchina unochengetedza rakawanda rebasa mumuviri wako wepamusoro. (Yakabatana: Maitiro Ekuvaka Iyo Yakakwana Dunhu Kudzidzisa Workout)

Uye, nepo michina yekurovedza ichiita kunge isina kupusa, unogona kuzvikuvadza kana ukaishandisa zvisizvo. "Gym michina inoda kutariswa kune zvakadzama kana zvasvika pazvigaro zvako zvechigaro uye huwandu hwehuremu," anodaro Arndt. "Kushandisa muchina wemujimu mukutenderera uchidzokorora pakagadzika zvisina kukodzera kana nehuremu hwakaipa kunogona kukonzera kukuvara nekukuvadza majoini ako."

Chii zvakare, kana uchishandisa aya makumbo michina uye ruoko rwekushandisa michina pajimu, urikupedza yakawanda nguva yakagara. Kana iwe ukaita maekisesaizi wakagara wobva wapedza nguva yako yekuzorora uchichillin 'pafoni yako, kurovedza muviri kwako kunozopedzisira kwave kusashanda. Uye handizvo here zvinopesana nezvamunoda kunge muchiita panguva yekurovedza muviri?

Asi usati wagutsikana kunyora meseji yekurovedza muviri yekurovedza muviri, funga nezvemakumbo manomwe, ruoko, uye kumashure mashini ekurovedza ayo anokodzera imwe nzvimbo mune yako yekudzidzira maitiro.

1. Lat Dhonza-Pasi

Musana wakasimba unobatsira iwe kumira wakareba uye kudzikisa njodzi yako yekukuvara.

"Uchawana muchina wekudhonza-pasi munzvimbo yega yega muAmerica," anodaro Carson. "Muchina wekurovedza muviri kumashure (unoratidzwa nezita rawo) unoshanda matississus dorsi mhasuru (kana marati) ayo ari kumusana kwako uye kuputira neseri kwembabvu yako," anodaro.

"Chandinoda nezve iyo yekukwevera-pasi ndeyekuti inoteedzera sei kukweva, chinova chimwe chezviitwa zvepamusoro zvekusimbisa muviri zvaungaite," anodaro. Nekudaro, kudhonza-ups kunotyisa-saka hazvigoneke kuti iwe unogona kungorova imwe kunze pasina kudzidziswa. Vaka simba rekupedzisira neimwe yeanonyanya kushanda emaoko muchina pajimu, uye unenge uchiroverera iyo yakakwana yekudhonza-kumusoro iwe usati wazviziva. "Wese munhu anogona kumira kuti awedzere simba ravo rekudhonza," anodaro Carson.

Edza 3 seti dze8 kusvika gumi nemaviri reps uchishandisa iyi yekumashure Workout muchina.

2. Dhonza-Up / Dip Machine

Chiyeuchidzo: Dhonza-kumusoro akaomarara, chokwadi, asi ndozvakaitawo miviri inorema. Iwo ese ari maviri anouraya emuviri wako wepamusoro uye musana mhasuru uye zviri nyore kutaura pane kuzviita. Muchina uyu wecombo exercise unokutendera kuti ushande paari ese uku uchidzikisa huwandu hwehuremu hwemuviri wako hwauri kusimudza, anodaro Arndt. "Muchina wekurovedza muviri unobatsira kuchengetedza chimiro chakanaka sezvo iwe uchivaka simba mumuviri wako wese wepamusoro, kunyanya kana iwe uri wekutanga kana uchida kushanda pakakwirira-rep, pasi-huremu seti," anodaro.

Pazuva repamusoro-remuviri, edza kushandisa muchina uyu kune akagadziridzwa ekudhonza-kumusoro uye triceps dips. "Ndinokurudzira kushandisa makumi mashanu kusvika makumi manomwe kubva muzana ehuremu hwemuviri wako maseti matatu e8 kusvika 10 reps," anodaro. (Zviri nani, ita kuti ive superset nekuchinjanisa pakati pemafambiro maviri.)

3. Akagara Mutsetse Machine

"Sezvakaita lat kudonhedza pasi, muchina wemutsetse wakagara unoshanda ma lats, panguva ino uchitarisa zvakanyanya nechepakati-kumashure sezvo uri kukweva huremu kwauri wakananga," anodaro Carson. Muchina uyu wekumashure wekudzidzira unoshandawo kumashure kwepafudzi rako, pamwe nebiceps, uye rhomboids (imwe tsandanyama yekumashure). "Ichi chinhu chikuru kana ukagara padhesiki zuva rose nokuti zvinoreva kuti unenge uchirasikirwa nesimba mumasumbu ako emashure, izvo zvinogona kukonzera marwadzo uye kusagadzikana kana wapera simba," anotsanangura kudaro.

Edza matatu seti e8 kusvika ku12 reps.

4. Chest Press

Muchina wemaoko iyi nzira inoshamisa inoshanda yekushanda tsandanyama dzinoverengeka kamwe.

"Muchina wekutsikisa chipfuva inzira yakanaka yekuparadzanisa yako anterior deltoids (kumberi kwemapfudzi ako) uye pectorals (muchipfuva tsandanyama) usingaise kushushikana kwakawanda pamaoko ako nemapfudzi sezvinoita push-ups," anodaro Arndt. Uyezve, "kana uine carpal tunnel kana ruoko / ruoko rwechiuno, muchina wekudhinda wepachipfuva inzira huru kune bhenji yekutsikirira kana kusundira-kumusoro asi inoshanda zvikwata zvemhasuru zvakafanana," anowedzera.

Pamusoro wepamusoro-muviri kana chipfuva / triceps zuva rekusimudza, edza matatu seti e8 kusvika ku12 reps ine yepakati- kusvika inorema-inorema stack. (FYI, heano epamusoro matanhatu ekurovedza mapiki kuti utore ma pecs ako.)

5. Akagara Gumbo Press

Kumuchina wegumbo panzvimbo yekurovedza muviri, tungamira wakananga kumuchina wekutsikisa gumbo. Nekuda kwerutsigiro rwayo rwemashure, rinopa chinzvimbo chakachinjika, kushanda glute, hamstrings, uye quads pasina kuisa yakawandisa yekuwedzera kumusana wako wezasi nemabvi, anodaro Arndt. "Unogona kugadzirisa chigaro chako kuti uone kuti 'yakadzika' sei yemapepanhau / squat iwe yaunoda kuita, uye nekugadzirisa huremu hwako pazvinenge zvichidikanwa," anodaro.

"Nemhaka yekuti chiitiko ichi chinoshanda mapoka makuru emhasuru - glutes yako, hamstrings, uye quads-inofanira kunge iri imwe yekutanga-yemuviri-yemuviri maekisesaizi yaunopedzisa pajimu," anodaro.

Pazuva rezasi-muviri, edza matatu seti e10 kusvika 15 reps pachiedza- kusvika pakati-kurema stack. Tanga mwenje nehuremu hwaunosarudza pane ino jimu muchina, uye iwe unogona kugara uchienda zvinorema kana zvichidikanwa. (Zano: Wekupedzisira kana vaviri reps anofanirwa kunzwa akaomarara chaizvo — ona pazasi kuti uwane zvakawanda nezvekuti ungasarudza sei danho reLB rakaringana pamushini wemujimu.)

6. Hamstring Curl

"Hamstrings inoratidza kuva imwe yemhasuru dzakaomesesa kupatsanura uye kushanda zvakachengeteka uye zvine mutsindo," anodaro Carson. Asi, "iyo hamstring curl muchina inobvumidza iwe kuti uite zvese zviri zviviri, izvo zvakakosha kune chero munhu mutsva mukushora kudzidziswa kana kutsvaga kuwedzera simba uye saizi yemhasuru," anodaro.

Nekuti vakadzi vazhinji vane zvakasikwa quad-hukuru (zvichireva kuti maquad ako akasimba kupfuura ako marunda) inobhadhara kuisa zvinomisikidza izvo zvinomanikidza mahamanda ako kuti aite basa rese pasina kurega ako quads atore. (Ichi chingori chimwe chezvakawanda zvakajairika kusagadzikana kwemhasuru.) Sanganisa ma hamstring curls uchishandisa uyu muchina wegumbo mune yako Workout kuti uve nechokwadi chekuti musana wemakumbo ako urikunzwa rudo zvakare.

Edza matatu seti e8 kusvika ku12 reps.

7. Cable Machine

Kana iwe waifanirwa kusarudza muchina mumwe chete kujimu, shandisa uyu. Imhaka yekuti tambo yetambo - iyo inoratidzira akati wandei huremu, tambo dzinochinjika, uye boka rese rezvinamatidzwa - inopa akawanda maekisesaizi kunanga ese ako makuru mhasuru. Nekungopenya kweklipu, unogona kubva pakuita ma curls kuenda kukickbacks kuenda kumitsara pamushini mumwe chete wekurovedza muviri. Iyi chiteshi chezviteshi zvakawanda ine zvimwe zvakakomba zvinhu izvo kunyange maremu emahara kana bodyweight kufamba haagone kupa.

"Makina etambo anokutendera kuti ushande mumativi ese, mazhinji acho haagoni kuteedzerwa kuburikidza nemabhero," anodaro. Nekuda kwegiravhiti, iwe unogara uchishanda uchipesana nekudzika kudhonza nema dumbbells kana mahara ehuremu. Uine tambo yemuchina, iwe une sarudzo yekushanda uchipesana nehurefu kana diagonal kuramba.

Uye hazvisi izvo zvese: Makina etambo anopawo mutsetse wenguva dzose wekunetsekana (zvinoreva kuti huremu hunogara hwakafanana panguva yekurovedza muviri), zvinova, zvekare, kwete nenyaya yemadumbbells nekuda kwesimba, anodaro Carson. Zvakare, tambo michina inobvumidza yakawanda yakawanda mafambiro mafambiro, ichipa kuwedzera kwakawanda mukurovedza kwaungaite, anowedzera. Sezvo iwe uchikwanisa kugadzirisa poindi yekudzivirira kumusoro, pasi, uye padivi, izvo zvausingakwanise kuita pane wakagara ruoko muchina panzvimbo yekurovedza muviri, unogona kumisikidza muviri wako munzira dzakasiyana siyana dzekushanda dzakasiyana mhasuru mapoka. Iwe unogona kumira, kugara, kupfugama, kudhonza, kusundira, kutenderera-uye kunyatsoita muviri wese-muviri pane ichi chidimbu chemidziyo wega.

Tisingatauri, kunenge kufamba kwese kwaunoita kunomanikidza musimboti wako kuti ugadzikane pakudhonzwa kwetambo, uchimisikidza mamwe mapoka emhasuru pamuviri wako uye nekukubatsira kupisa macalorie akawanda uye kuvaka simba rinoshanda. (Heino chikonzero nei zvakakosha kuve nepakati yakasimba.) Inogonawo kuderedza kukuvara. "Nekungochinja iko iko kwakabatirwa mutoro, tambo dzinogona kudzikisira kukuvara kwakanyanya kunoitika kubva mumabhero," anodaro Carson. Edza matatu seti e8 kusvika ku12 reps emabhokisi echipfuva akatarisana kure nemuchina wepamusoro-muviri uye wepakati kufamba.

Maitiro Ekusarudza Huremu Hwakakodzera Uchiri Kushandisa Gym Machines

Kana iwe usina kuneta pamagumo emaseti ako, mikana urikusimudza huremu hwakareruka. (Dzidza zvakawanda pamusoro pe: nguva yekushandisa inorema vs. lightweight.) The optimal weight setting on exercise machines at the gym (zvisinei kana uri mushini wemakumbo, muchina wemaoko, kana musana wekurovedza muviri) chikamu chekudzokorora kwako kamwe chete. maximum - yakanyanya iwe yaunogona kusimudza kamwe chete pane yega yega yekurovedza muchina. (Dzidza maitiro ekushanda kune yako-rep max, kunyangwe iwe uri mutsva kune ichi chose chinosimudza uremu.)

Kuita gumi nemaviri reps uchishandisa kanokwana makumi mashanu muzana yeyako-rep max - iyo yakasarudzika yepamusoro-reps-yakareruka-kurema fomula - ichakubatsira iwe kuti uwane kutsungirira kwemhasuru uye kutaridzika kutarisa, anodaro John Porcari, Ph.D., purofesa wekurovedza muviri. uye sainzi yemitambo paYunivhesiti yeWisconsin-La Crosse. Asi kunyangwe iri mitanhatu kana gumi nemashanu reps (iko kupera kwehuremu hwakawanda nyanzvi), kana maviri ekupedzisira achinetsa, uchawana mhinduro. Vanosimudza Newbie vanofanirwa kushandisa yejimu muchina uremu iyo iri 60 kusvika 70 muzana yemazana avo uye inoita seti yegumi kusvika gumi nemashanu reps; gym pros inogona kuenda 70 kusvika 80 muzana.

Uye imwe tsamba yekupedzisira kudzivirira kuzvikuvadza iwe uchishandisa muchina wekurovedza muviri kunzvimbo yekurovedza muviri: Usakanganwa kugadzirisa michina yekurovedza muviri kuti ikwane muviri wako. Kuchengeta chigaro chakanyanya kukwirira kana kuderera zvakanyanya kana kuisa maoko ako kana tsoka panzvimbo isiri iyo hazviite chete kuti kurovedza muviri kushande, asi zvinogona zvakare kukuisa panjodzi yekukuvara.

Ongororo ye