Imishini yokuqeqesha isisindo ihlukene futhi ihlukene ngohlobo nomsebenzi. Ungasebenzisa ngisho nesisindo sakho somzimba sokuzivocavoca njengama-pushups nama-squats. Ngokuphathelene nokusebenza kwemishini, ungasebenzisa izisindo zamahhala ezinjengezimbongolo nezibhamu, ama-band kanye nama-tubes, kanye nemishini yokuzivocavoca, ozimele, nezisebenzi zokusebenza ezisekelwe kuma-levers nezintambo.
Nansi imishini yethu yokuzivocavoca kanye nezisebenzi zokuqeqesha isisindo.
I-Cable Lat Pulldown
I-Lat Pulldown iyi-classic "pull" yokuzivocavoca, ngokuvamile ngekhamera yekhebula lapho udonsa ikhebula elilinganiselwe (noma i-lever alternative) ukuze libheke ezingeni. Le ntshukumo isebenza ngokuyinhloko i-latissimus dorsi (amathangi), imisipha emikhulu engaphansi kwehlombe elihlangothini langemuva.
Uhlezi Igalari Row
Iningi labagibeli be-gym bayazi lokhu. Uhlala esiteji bese ubamba isibambo osibheka kuwe, ugcine ifomu elihle ngenkathi ucindezela amahlombe. Njenge-pulldown, isisindo singalungiswa ngezikhonkwane noma ezinye izindlela, kuye ngokuthi uhlobo lomshini. Lo msebenzi uhlose imisipha ye-latissimus dorsi ngemuva.
Smith Machine
Lokhu kukhonjiswe nge-bar eguquguqukayo (ngokuvamile) ama-kilogram ayi-10, ifreyimu ehambisana nezimo ezikuvumela ukuba wenze amabhayisikobho omshini kanye nama-squats. Ifreyimu ikuvumela ukukhiya ibha enqanyuliwe endaweni ngezinkophe ngakwesokunene kwezingaphambili zangaphambili.
Nakuba i-Smith Machine iwusizo kubadlali abaqalayo nabaqalayo, ukusebenzisa isisindo esiningi emshinini kungaba yingozi ngaphandle kokuthi kusetshenziswe indawo-ikakhulukazi emshinini webhentshi.
Ibhendi Yokwandisa Emuva
Lokhu ngezinye izikhathi kubizwa ngokuthi iBenchtenxtension Bench. Ikuvumela ukuba uhambise izinyawo zakho ngaphansi kwepedi noma amapayipi, wehlisa isifuba sakho kwenye indawo, uphinde uphakamise ukuze ubuyele esimweni sokuqala.
Ukunyakaza okuhamba phambili kuguqulela emuva futhi ukubuya kubuyele emuva. Uma udlulela umugqa wemvelo ngemuva uma ubuyela, lokhu kubizwa ngokuthi i-hyperextension.
Lokhu kusetshenziselwa ukusebenza izibeletho kanye nokunciphisa. Ukususa ukuxhaswa kwe-torso kwakha ukuzivocavoca okufanayo okuthiwa i-glute-ham iphakamisa (i-gluteus-hamstring lift), okuyisenzo esinconywayo kakhulu sezinhlanzi ezincane.
Hack Squat Machine
Njengomshini we-Smith, umshini we-Hack Squat uthatha ukungazinzile kwe-free standing squat ngokuhlinzeka ngendlela ehleliwe. Lokhu kunenzuzo nezinsalela. Imishini yendlela ehleliwe ayifuni ukucela imisipha eyengeziwe njengezinyathelo zokuqiniswa kanye nama-synergists. Noma kunjalo, bahlinzeka ngokulawulwa okuncane kokuqalayo uma nje izinsimbi ezinzima zingalingwa.
I-Cable Pulley Station
I-Cable Station ifreyimu enkulu enezintambo eziphathekayo ezithinta ama-pulleyi ekupheleni kwawo wonke. Isikhundla se-grips singasuswa phezulu noma phansi ukuze sihambisane nezivivinyo ezahlukene. Ungakwazi ngisho nokuqonda eyodwa ngesandla ngasinye ukwenza izivivinyo zesifuba. Ezinye izinhlelo zifaka ibha ye-pullup / chinup phezulu. Izindlela eziningi ezahlukene zokuzivocavoca umzimba ezingezansi nezangaphansi zingenziwa ngalesi siteshi. Inokusetshenziswa okuningi ekusetshenzisweni kokuvuselela.
Ukudonsa okungafani kwe-Unilateral Low
Lo mshini we-paddle unamathele ngokuzimela ohlangothini olulodwa kanye nesikhwama sesifuba sokusekela, okukuvumela ukuba udonse ngezingalo zombili noma zombili ngendlela ephansi efana nesibalo sokubhukuda.
Lesi siteshi sisebenza ama-triceps, amahlombe, nama-lats.
Isikhungo Sezinsizakalo Zobuningi
I-Overhead Press ihlezi indawo yokusebenza enye ingxenye yemishini efaka ama-dumbbells noma ama-barbells ukuze uphakamise ukukhishwa okujwayelekile njengemishini yezempi noma ukucindezela ngaphandle, ngaphandle kokuhlala endaweni.
Donsela ibha noma uhlaka
Iningi lezinyathelo zinebhokisi lokudonsa / le-chin-up njengesiqephu esisodwa noma sihlanganiswe kwenye ifreyimu. Ukudonsa imishini emihle kakhulu ye-back and arms, ikakhulukazi uma ukubopha kuhlukile ukusuka ekubhekene nokubhekene nokubhekene nayo.
Isikhungo sokusebenza se-Dip
Lesi siteshi sinamadolobhodi ahambayo kanye nokubamba endaweni yokugcoba futhi ngaphezulu nangesikhundla sokudonsa.
Ungakwazi ukusiza ama-dips for triceps noma ukudonsa kwezingalo nangemuva-hhayi okubi kubaqalayo abangabuthakathaka emzimbeni ongaphezulu.