10 Maekisesaizi Aunogona Kusvetuka - uye Zvekuita Panzvimbo, Zvinoenderana Nevarairidzi

Zvemukati

• Smith Machine Squats
• Muchina Gumbo Kuwedzerwa
• Ab Machines
• Kuseri-Kwe-Musoro Lat Pull-Downs
• The Elliptical
• Abductor / Adductor Machina
• Triceps Dips
• Superman
• Akanyanya Chiedza Dumbbells
• Chese Chinorwadza
• Ongororo ye

Tarisa uchitenderedza yako yekurovedza muviri: Iwe ungangoona vamwe vamwe vekurovedza muviri-vanoenda vachirovera kunze zviitwa izvi, asi izvo hazvireve kuti iwe unofanirwa, futi. Aya maitiro akajairika ekurovedza muviri anogona kunge asingabatsiri (aka pane dzinokurumidza nzira dzekuwana mhedzisiro iwe yaunoteedzera) kana dzimwe nguva kunyange kukuisa iwe panjodzi yekukuvara. Nyaya refu ipfupi, aya mafambiro uye michina haisi kuita muviri wako chero zvakanakira. Dzidza izvo varairidzi vanoti iwe unofanirwa kunge uchiita panzvimbo.

Smith Machine Squats

Kugadzika pamushini waSmith kunogona kutaridzika senzira yakachengeteka kune iyo squat rack. Ichokwadi hachina kujeka. Paunodzikira muchikwikwidzi uchishandisa muchina waSmith, musana wako unogara wakatwasuka uye unenge wakanyatsotarisisa pasi, uyo unomanikidza nekusimbisa vertebrae, anodaro Lou Schuler, C.S.C.S., munyori-mubatanidzwa Iyi Mitsva Mitemo yekusimudza Yakasimudzwa. Zvakare, sezvo kushandisa muchina weSmith kunoda kusendamira kumashure mubhawa, iwe unonyanya kudzvinyirira mabvi ako, usambofa wakasunga zvizere glutes yako kana hamstrings, uye usadzidzise musimboti wako.

Edza panzvimbo: Weighted Squats

Zviponese panjodzi uye dzidza maitiro ekuita barbell squat pasina muchina. Ose ari maviri ane huremu uye anorema squats (semuenzaniso, goblet, barbell, uye dumbbell misiyano) rovedza muviri wako wese wezasi unoshanda, zvinobudirira, uye usinganyanyi kumanikidza majoini ako, Schuler anodaro. Uyezve, sezvo usiri kuvimba nekusimba kwemuchina, izvi zviitwa zvinoshandawo moyo wako. (Inoenderana: Maitiro ekuita Bodyweight squats Zvakanaka Kamwe uye kune Zvese)

Muchina Gumbo Kuwedzerwa

Iwe kangani iwe unongogara uchitenderedza uchikanda makumbo ako? Pamwe hazviwanzo - kana zvakamboitika. Saka nei uchidaro munzvimbo yekurovedza muviri? "Hapana chinobatika chinoshanda pakuwedzera makumbo," anodaro murairidzi wezvesimba uye murairidzi wega Mike Donavanik, C.S.C.S., C.P.T. (Maekisesaizi anoshanda anoshandisa kufamba kwemuviri wako nenzira dzinoshanda kune chaiwo-epasi mafambiro.) Uyezve, mabvi ako haana kugadzirirwa kutakura huremu kubva pakona iyoyo, izvo zvinogona kukonzera kukuvara. Kunyange zvazvo njodzi yako yekukuvara yakaderera kana iwe uine mamwe mabvi ane hutano, sei uchitora njodzi kana kurovedza muviri kusingatomboshanda kutanga?

Edza pane kudaro: Squats, Deadlifts, Step-Ups, uye Lunges

Ese aya mafambiro akanaka pakudzidzisa quads yako. Pasina kutaura, ivo panguva imwe chete vanosimbisa glutes yako, hamstrings, uye madiki mamhasuru ekudzikamisa. Sezvo izvi zvese zviitwa zvinoshanda, uchirova mafambiro emuviri wako, mabvi ako akagadzirirwa kutora huremu hwavo, anodaro.

Ab Machines

Chokwadi, ab michina yakanyanya kugadzikana kupfuura maoko-kumashure-kwe-musoro sit-ups, asi anogona kuita kuti zvinyanye kumisikidza tsandanyama dzako dzepamoyo nemazvo, anodaro Jessica Fox, murairidzi Wemasimba Ekutanga weSimba kuCrossFit South Brooklyn.

Edza Panzvimbo: Mapuranga

Vanhu vazhinji vanogona kungoita yakazara sit-ups. Kutove nani? Donhedza mupuranga: Zvinonyanya kushanda kutonhodza mimba dzako pane kubatsirwa crunch (kana chero muchina), uye zvinowanzo chengeteka kune vanhu vasingakwanise kugara-pasi nekuda kwekurwadziwa kwemutsipa. (Simudza yako ab mutambo neiyi yakakwidziridzwa-up plank Workout iyo HIITs yako yepamoyo yakaoma.)

Kuseri-Kwe-Musoro Lat Pull-Downs

Paunenge uchiita lat pulldown, iyo bhawa inofanirwa kugara pamberi pemuviri wako. Sezvazviri, nguva dzose. "Zvikasadaro kukuvara kwepafudzi kwakamirira kuitika," inodaro nyanzvi yesimba revakadzi Holly Perkins, C.S.C.S. Kudhonzera bhara pasi uye kuseri kwemusoro wako nemutsipa kunoisa kushushikana kwakanyanya uye kunetsa pamberi pejoint repafudzi.

Edza panzvimbo: Wide-Grip Lat Dhonza-Pasi (kumberi)

Pulldown ichiri yako mitezo 'kufamba kukuru - ingo tarisa kune yakanangana nebhawa kune yako collarbone. Iwe haufanire kuunza bhawa kusvika pese pachifuva chako, asi iwe unofanirwa kuenda munzira iyoyo, anodaro Perkins.

The Elliptical

Iko hakuna "chakashata" neiyo elliptical - kutaura zvazviri, kune kwakaurayiwa mabhenefiti kune vanotanga uye avo vanopora kubva mukukuvara, asi uyu wakajairika cardio muchina unosiya yakawanda nzvimbo yekushandisa mushandisi kukanganisa. Sezvo iwe uchifamba kuburikidza neyakaganhurirwa diki yekufamba, zviri nyore kwazvo kunonoka pane fomu uye mhasuru activation pane iyo elliptical, anodaro Christian Fox, akasimbiswa Kutanga Simba Simba kuCrossFit South Brooklyn. (Verenga zvakawanda: Ndechipi Chiri Nani: Iyo Treadmill, Elliptical, kana Bike?)

Edza panzvimbo: Kukwasva Machine

Mushini wekukwasva isarudzo iri nani kuti moyo wako ukwire kumusoro. "Kukwasva kunosanganisira mhasuru zhinji mukufamba, uye nehunyanzvi hushoma hunogona kupa mukana wekurovedza muviri," anodaro Christian Fox. Kusava nechokwadi? Edza 250-mita Sprint pakuwandisa kuyedza, uye hauzombodi kutsika pane iyo elliptical zvakare. (Hauzive pekutangira? Heino maitiro ekushandisa muchina wekukwasva kuita zvirinani cardio Workout.)

Abductor / Adductor Machina

Kufanana nemichina yakawanda mujimu, iyi inonangana nenzvimbo imwe chete yemuviri - inongori nzira isingashande yekushanda kana paine mafambiro akawanda anozoshanda mhasuru dzakawanda kamwechete, Jessica Fox anodaro.

Edza panzvimbo: Squats

Svetuka michina uye udonhedze pasi mu squat. Squat chaiyo inotora tsandanyama dzakawanda (kusanganisira vashambadzi/vapamba) uye ibato rinoshanda, zvichireva kuti rinogadzirira mhasuru dzako kumatambudziko chaiwo ehupenyu, sekufamba uchikwira masitepisi uye kunhonga zvinhu. .

Triceps Dips

Zvinoitirwa kudzidzisa matriceps ako, asi zvinogona kupedzisira zvave kuremedza mhasuru diki dzinogadzira pfudzi yako inotenderera cuff. "Iyo njodzi yekusimudza uremu hwemuviri wako kana maoko ako epamusoro ari kumashure kwemuviri wako," Schuler anodaro. Kukuvadza mhasuru idzodzo uye kunyangwe mabasa emazuva ese-sekugeza bvudzi rako-anogona kurwadza.

Edza panzvimbo: Cable Pushdowns, Triceps Push-Ups, uye Vhara-Grip Bhenji Bhenji

Tsanangura ma triceps ako uchichengeta maoko ako pamberi pemuviri wako nechero yeiyi mafambiro, Schuler anoratidza.

Superman

"Huwandu hwesimba uye kudzvanywa kunoiswa pane vertebrae yepasi kumashure hakusi kwechokwadi," anodaro Donavanik. "Hongu, urikushanda musana wako wepelinha uye mhasuru dzakawanda dzinodzikamisa kumusana nepakati, asi urikuisa toni yesimba uye kushushikana pane yakaoma nzvimbo uye yakanangana nemuviri."

Edza pane kudaro: Shiri-Imbwa

Enda pamakumbo mana nechiitwa cheshiri-imbwa, anorayira Donavanik. Iyo yoga staple inosimbisa iwo mamwe mhasuru, uku ichiisa mashoma simba kumusana. Mangwanani akanaka, kufa, uye mabhiriji epasi zvakare dzimwe nzira dzakakura, anodaro.

Akanyanya Chiedza Dumbbells

Zviyero zvemwenje zvine nzvimbo yazvo mu barre kana spin kirasi, asi kana iwe uchisimudza zvakare kujeka ungangodaro urikushaiwa pane kumwe kuveza kwakakomba. (BTW, hezvino zvikonzero zvishanu nei kusimudza masimbi anorema kusingaite kuti uwedzere.) Hungu, uchada kutanga chiedza kana usati wambosimudza. Asi nekufamba kwenguva iwe unofanirwa kusimudza zvishoma nezvishoma zvinorema zvinorema kuti uwane simba uye tsananguro, Jessica Fox anotsanangura.

Edza panzvimbo: 5+ mapaundi

Unorema zvakadii? Zvichienderana nebasa racho, zviyereso zvinofanirwa kurema zvakakwana zvekuti ma reps maviri ekupedzisira eeseti yega yega ari kunetsa zvakanyanya. (Unoda zvimwe zvinogutsa? Verenga izvi gumi nezviviri zvehutano uye kugwinya mabhenefiti ekusimudza zviyereso.)

Chese Chinorwadza

Pane chimwe chinhu chingataurwe nekusundira kuburikidza nekuneta kwemhasuru uye kusagadzikana. Asi apo kusagadzikana kunoshanduka kuva marwadzo, zvinopesana ndezvechokwadi. "Marwadzo inzira yemuviri wako yekutaura, 'Mira! Kana iwe uchiramba uchiita izvi, ini ndichatsemura, kutyora, kana kushushikana," anodaro Perkins. Ndeupi musiyano, chaizvo? Nepo kusagadzikana kunonzwa senge kugomarara kana kupisa ache mumasuru, kurwadziwa kwakanyanya kunowanzo kuve kwakapinza uye kamwe kamwe, uye kazhinji kunorova pedyo nejoinhi, anodaro.

Edza pane kudaro: Pane imwe nzira yekumhanya kune ese maekisesaizi kunze uko kunyangwe iwe uri kugadzirisa kukuvara, kwekubata, kana nekuda kwekuti iwe wakaneta AF mukirabhu rako remabhoti-kosi uye unonetseka nezvekupira fomu. Ive neshuwa yekubvunza mudzidzisi wako danho rinoshanda iwe.

Ongororo ye