Ukuzivocavoca Okuyishumi Ongakweqa - Nalokho Okufanele Ukwenze Kunalokho, Ngokusho Kwabaqeqeshi

-Delile

• Izikwele ZikaSmith Machine
• Izandiso Zomshini Womshini
• Ab Machines
• Ngemuva kwe-Head Lat Pull-Downs
• I-Elliptical
• Imishini Yokuthwebula / Ye-Adductor
• Ama-Triceps Dips
• USuperman
• Ama-Dumbbells alula kakhulu
• Noma yini Ebuhlungu
• Buyekeza kwe-

Bheka indawo yakho yokuzivocavoca: Cishe uzobona abanye ohamba nabo bezivocavoca bezivocavoca lezi zivivinyo, kepha lokho akusho ukuthi nawe kufanele. Lezi zivivinyo ezivamile zejimu zingase zingasebenzi (aka kunezindlela ezisheshayo zokuthola imiphumela oyifunayo) noma ngezinye izikhathi zize zikubeke engcupheni yokulimala. Indaba emfushane, le minyakazo nemishini ayenzi lutho emzimbeni wakho. Funda ukuthi abaqeqeshi bathi kufanele ngabe wenzani esikhundleni salokho.

Izikwele ZikaSmith Machine

Ukuhlala emshinini kaSmith kungahle kubukeke njengokunye okuphephile kurack squat. Iqiniso alicaci kangako. Uma wehlela ku-squat usebenzisa umshini wakwa-Smith, umhlane wakho uhlala uqondile futhi cishe ubheke phansi, ocindezela futhi ucindezele umgogodla, kusho u-Lou Schuler, C.S.C.S., umbhali-munye we- Imithetho Emisha Yokuphakanyiswa Okushajisiwe. Futhi, njengoba ukusebenzisa umshini wakwaSmith kudinga ukuncika emuva kubha, ucindezela ngokweqile amadolo akho, ungalokothi usebenze ngokugcwele ngama-glutes noma imisipha yakho, futhi ungaqeqeshi umnyombo wakho.

Kunalokho zama: Ama-squats anesisindo

Zisindise engozini futhi ufunde ukwenza i-barbell squat ngaphandle komshini. Kokubili ama-squats anesisindo somzimba kanye nesisindo (isb., i-goblet, i-barbell, nokuhluka kwe-dumbbell) qeqesha wonke umzimba wakho ophansi ngokusebenza, ngempumelelo, futhi ngaphandle kokucindezela amalunga akho, kusho uSchuler. Futhi, njengoba ungathembeli ekusimeni komshini, lezi zivivinyo zisebenza nengqikithi yakho. (Okuhlobene: Ungawenza Kanjani Ama-Bodyweight Squats Kahle Kanye Kanye Kuphela)

Izandiso Zomshini Womshini

Uhlala kangaki ukhahlela imilenze yakho? Mhlawumbe hhayi kaningi - uma kwenzeka. Manje kungani wenza njalo ejimini? "Ayikho inzuzo esebenzayo ekwandisweni kwemilenze," kusho umqeqeshi wamandla nomqeqeshi womuntu siqu uMike Donavanik, C.S.C.S., C.P.T. (Ukuzivocavoca okusebenzayo kusebenzisa ukunyakaza kwemvelo komzimba wakho ngezindlela ezisebenza ekunyakazeni komhlaba wangempela.) Futhi, amadolo akho awakhelwanga ukuthwala isisindo kusuka kulelo engela, okungadala ukulimala. Nakuba ingozi yakho yokulimala iphansi uma unamadolo ngenye indlela enempilo, kungani ubeka ingozi uma ukuvivinya umzimba kungasebenzi ngisho nasekuqaleni?

Zama esikhundleni salokho: Ama-squats, ama-Deadlifts, ama-Step-Ups namaLunges

Konke lokhu kuhamba kuhle ukuqeqesha ama-quads akho. Ungasho ukuthi, ngasikhathi sinye baqinisa ama-glute, imisipha yakho, kanye nemisipha yakho yokuzinza emincane. Njengoba lezi zonke izivivinyo ezisebenzayo, uthinta amaphethini wokunyakaza wemvelo womzimba wakho, amadolo akho aklanyelwe ukuthatha isisindo sawo, uthi.

Ab Machines

Impela, imishini ye-ab ikhululekile kakhulu kunezingalo ezingemuva kwe-head-head, kepha zingenza kube nzima ukwenza izicubu zakho eziyinhloko zisebenze kahle, kusho uJessica Fox, umqeqeshi oQinisekisiwe Wamandla Wamandla eCrossFit South Brooklyn.

Zama Esikhundleni: Amapulangwe

Abantu abaningi bangakwazi ukwenza ama-sit-ups agcwele. Kungcono kakhulu? Yehlela epulangweni: Isebenza kangcono kakhulu ekwenzeni i-tone yesisu sakho kune-crunch esizwayo (noma yimuphi umshini), futhi ngokuvamile iphephile kubantu abangakwazi ukuhlala phansi ngenxa yobuhlungu bentamo. (Khuphula umdlalo wakho we-ab ngalokhu kuvivinya kwepulangwe okunikwe amandla okwenza i-HIIT ibe lukhuni umnyombo wakho.)

Ngemuva kwe-Head Lat Pull-Downs

Lapho wenza i-lat pulldown, ibha kufanele ihlale njalo phambi komzimba wakho. Njengaphakathi, njalo. “Ngaphandle kwalokho kuwukulimala ehlombe okulindile,” kusho uchwepheshe wamandla abesifazane uHolly Perkins, C.S.C.S. Ukudonsela ibha phansi nangemuva kwekhanda lakho nentamo kubeka ingcindezi enkulu kanye nobunzima ngaphambili kwejoyinti yehlombe.

Kunalokho zama: I-Wide-Grip Lat Pull-Downs (ngaphambili)

AmaPulldown kuseyizinyathelo ezinkulu zezicupho zakho - gxila nje ekuqondiseni ibha ngasekhola lakho. Awudingi ukuletha ibha yonke esifubeni sakho, kepha kufanele uye kulolo hlangothi, kusho uPerkins.

I-Elliptical

Akukho "okungalungile" nge-elliptical - empeleni, kunezinzuzo eziningi zabaqalayo nalabo abalulama ekulimaleni, kodwa lo mshini ovamile we-cardio ushiya isikhala esiningi sephutha lomsebenzisi. Njengoba uhamba ibanga elincane lokunyakaza, kulula kakhulu ukuxegisa ifomu nokwenziwa kusebenze kwemisipha ku-elliptical, kusho uChristian Fox, umqeqeshi oQinisekisiwe Wamandla Omkhulu eCrossFit South Brooklyn. (Funda kabanzi: Yikuphi Okungcono: I-Treadmill, Elliptical, noma Ibhayisikili?)

Zama esikhundleni salokho: Umshini Wokugwedla

Umshini wokugwedla uyisinqumo esingcono sokukhuphula izinga lokushaya kwenhliziyo yakho. "Ukugwedla kuhlanganisa inqwaba yemisipha ekuhambeni, futhi uma usebenzisa inqubo encane kunganikeza ithuba lokuzivocavoca umzimba," kusho uChristian Fox. Uyangabaza? Zama i-sprint yamamitha angama-250 ngomzamo omkhulu, futhi awusoze wafuna ukunyathela i-elliptical futhi. (Awuqiniseki ukuthi ungaqala kuphi? Nakhu ukuthi uwusebenzisa kanjani umshini wokugwedla ukujima okungcono kwe-cardio.)

Imishini Yokuthwebula / Ye-Adductor

Njengemishini eminingi ejimini, le mishini iqondise endaweni eyodwa ethile yomzimba - okuyindlela engasebenzi kahle uma kuneminyakazo eminingi ezosebenza imisipha eminingi ngesikhathi esisodwa, kusho uJessica Fox.

Zama esikhundleni salokho: Izikwele

Yeqa imishini bese uphonsa phansi e-squat. Isikwele esifanele sithatha imisipha eminingi (kufaka phakathi abakhangisi / abathumbi) futhi siyinhlangano esebenzayo, okusho ukuthi kuzolungiselela imisipha yakho izinselelo zempilo yangempela, njengokuhamba ngezitebhisi nokuqoqa izinto. (Ufuna ukunyakaza okuningi kwemisipha? Bheka lezi zivivinyo eziyisikhombisa zokuqina kokuqina.)

Ama-Triceps Dips

Ihloselwe ukuqeqesha i-triceps yakho, kodwa ingagcina ilayishe ngokweqile imisipha emincane eyenza i-rotator cuff yehlombe lakho. "Kuyingozi ukukhuphula isisindo somzimba wakho lapho izingalo zakho ezingaphezulu zisemuva kwesifuba sakho," kusho uSchuler. Ukulimaza leyo misipha kanye nemisebenzi yansuku zonke-njengokugeza izinwele zakho-kungaba buhlungu.

Kunalokho zama: Ama-Pushdowns ekhebula, ama-Triceps Push-Ups, nama-Close-Grip Bench Presses

Chaza ama-triceps akho ngenkathi ugcina izingalo zakho phambi komzimba wakho nganoma yikuphi kwalokhu kuhamba, kusikisela uSchuler.

USuperman

"Inani lamandla nokucindezelwa okubekwa ku-vertebrae ye-back back ayilona iqiniso," kusho u-Donavanik. "Yebo, usebenza omgogodla bakho kanye nemisipha eminingi yokuzinzisa emuva nasemgogodleni, kepha ubeka ithoni yamandla nokucindezeleka endaweni ebucayi kakhulu futhi ethize emzimbeni."

Zama esikhundleni salokho: Inyoni-Inja

Hamba ngezinyawo ezine ngokuzivocavoca kwenja yezinyoni, kweluleka u-Donavanik. Isisekelo se-yoga siqinisa imisipha efanayo, ngenkathi ibeka amandla amancane emgogodleni. Izikhathi ezinhle, ukubulawa kwabantu, kanye namabhuloho aphansi nazo ziyizindlela ezinhle kakhulu, usho kanjalo.

Ama-Dumbbells alula kakhulu

Izisindo ezikhanyayo zinendawo yazo ku-barre noma ku-spin class, kepha uma uphakamisa ukukhanya okulula kakhulu kungenzeka ukuthi ulahlekelwe ngokuqoshwa okungathi sína. (I-BTW, nazi izizathu ezinhlanu zokuthi kungani ukuphakamisa izinsimbi ezisindayo kungakwenzi ube nobuningi.) Yebo, uzofuna ukuqala ukukhanya uma ungakaze uphakamise. Kepha ngokuhamba kwesikhathi kufanele uphakamise kancane kancane izinsimbi ezinzima ukuthola amandla nencazelo, kuchaza uJessica Fox.

Zama esikhundleni salokho: 5+ amakhilogremu

Kufanele uhambe kangakanani? Ngokuya ngokuzivocavoca, izisindo kufanele zibe nzima ngokwanele ukuthi ama-reps amabili okugcina esethi ngayinye abe yinselele enkulu. (Udinga ukukholisa ngokwengeziwe? Funda lezi zinzuzo ezinkulu eziyi-11 zezempilo nezokuqina zokuphakamisa izinsimbi.)

Noma yini Ebuhlungu

Kunokuthile okufanele kushiwo ngokucindezela ukukhathala kwemisipha nokungahambi kahle. Kepha lapho ukungakhululeki kuphenduka ubuhlungu, okuphambene kunjalo. "Ubuhlungu yindlela yomzimba wakho yokuthi, 'Yima! Uma uqhubeka nokwenza lokhu, ngizoklebhula, ngiphule noma ngicindezeleke," kusho uPerkins. Uyini umehluko, ncamashi? Ngenkathi ukungakhululeki kuzwakala njengobuhlungu obuthuntu noma obushisayo emisipheni, ubuhlungu obukhulu buvame ukuba bukhali futhi bungazelelwe, futhi buvame ukushaya eduze kwejoyinti, usho kanjalo.

Kunalokho zama: Kunokunyakaza okuhlukile kukho konke ukuzivocavoca ngaphandle lapho ngabe ulungisa ukulimala, ukukhulelwa, noma ngoba ukhathele i-AF ekilasini lakho lekamu ebhuthini futhi ukhathazekile ngokuzidela ngefomu. Qiniseka ukuthi ubuza umqeqeshi wakho ngokuhamba okusebenzela wena.

Buyekeza kwe-