Indlela Yokusebenzisa Umshini Wokucindezela Ohleliwe Ekhanda

Amathiphu okusebenzisa ama-Levered noma ama-Cable-and-Pulley Models

Umshini wokunyathelisa ophethwe ngesifuba uyingxenye eqondile yomshini wokunyathelisa obhekene namabhendi . Izingalo, ezibekwa ngaphansi komthwalo wokuthwala isisindo, zisuswa esikhwameni bese zibuyela endaweni yokuqala. Umshini wesifuba usiza ukwakha imisipha ye-pectoral kanye nemisipha ye-biceps, i-deltoids, ne-latissimus dorsi.

Ukuzivocavoca okufanayo kungenziwa ebhentshini usebenzisa i- barbell noma i -dumbells kanye nomshini wekhebula .

Izinhlobo ze-Chest Press Machines

Ngenhloso yalesi sihloko, lo msebenzi ukhonjiswe kumshini ojwayelekile we-Nautilus. Lona idivaysi evulekile esebenzisa isethi yamapuleti esisindo esinqunyiwe. Imishini emikhulu inomthwalo wesisindo owodwa ohambisa isisindo ngokulinganayo phakathi kwemishayo emibili.

Amamodeli amasha avuliwe aphethe i-bar ngayinye kanye nokunyakaza okuzimele okwakhiwa kokubili esifubeni ngokulinganayo.

Enye imishini isebenza ohlelweni lwe-cable-ne-pulley olufaka emgqeni wezinhlamvu zesisindo. Ukuze ulungise isisindo, uzomane uhambise iphini elikhishiwe kwi-plate ekhethiwe. Njengezinhlelo eziboshiwe, imishini yekhebula ne-pulley ingaba nemigoqo emele noma engazimele.

Uma ungajwayele noma yimuphi wale mishini, ungangabazi ukucela umsizi wezemidlalo ukuze uthole usizo.

1 - Indlela Yokwenza I-Press Coated Press

1. Hlala ngokunethezeka emshinini ngezinyawo zakho zibeke phansi phansi nge-shoulder-width ngaphandle. Uma lesi yisikhathi sakho sokuqala usebenzisa umshini, faka umthwalo wokukhanya emotweni wesisindo.
2. Ukuqonda izibambo bese uphonsa imigoqo ngaphandle ukuze ukwandiswe ngokugcwele kodwa ngaphandle kokukhiya ama-elbows.
3. Zama ukugcina ikhanda lakho lizinzile ngokumelene ne-pad eqondile nentamo namanje. Phummela ngaphandle kokuzikhandla nokungena ekubuyiseleni.
4. Kufanele uzizwe ukuphikisana okuphawulekayo ngokumelene ne-push enezingqimba. Zama izinsimbi ezahlukene kuze kube yilapho usakwazi ukusunduza futhi ukhulule kancane ngokuphindaphindiwe okungu-10. Ukuphindaphinda kokugcina kufanele kuzwe kunzima kakhulu.
5. Zama amasethi amathathu wezingu-10. Qala kancane uma kufanele, njalo ulalele umzimba wakho ukugwema ukulimala. Ukuphumula emaminithini ambalwa phakathi kwamasethingi.

2 - Indlela Yokugcina Ifomu Elifanele

1. Uma umshini wakho une-height adjustable seat, qinisekisa ukuthi ukulungiselelwa kuvumela izingalo zakho ukuba ziqhubekele endaweni enezingqimba phansi lapho izingalo zakho zivuliwe ngokugcwele.
2. Ungagcizelelani umhlanganiso wakho wehlombe ngokukhulisa izingxube zakho ekude lapho ubamba izibambo. Okuncane kulungile, kodwa izikhwama kufanele zihlale zikhona phambi komzimba wakho womzimba. Ukulimala kungenzeka kalula uma uphazamisa ihlombe ngenkathi ubeka isisindo esilinganiselwe.
3. Uma uphonsa ibha, ukunyakaza kwakho akufanele neze kuqhuma. Gcina ukunyakaza kwakho kugxilile futhi kulawulwe, kokubili njengoba ushaya futhi ukhulula. Uma kunesidingo, balala "eyodwa-amabili" uma uphonsela, hlala, bese ubala "owodwa" uma ukhulula. Ungalokothi ugijime.
4. Uma uzithola uvala umhlane wakho uma ucindezela, usebenzisa isisindo esiningi kakhulu. Ncishisa isisindo ukuze ukwazi ukunyakaza ngomzamo kodwa ungagudli emuva.