Ukuphakamisa izisindo kungenye yezinto ezibaluleke kakhulu ongayenza emzimbeni wakho . Cishe uyazi izinzuzo: Amathambo anamandla, imisipha, ama-joint, nama-tendon, kanye nokwakha izicubu ezincibilikile zomzimba , okukusiza ukuba ulahlekelwe isisindo . Esinye isici esihle sokuqeqeshwa kwesisindo yizinto ezihlukahlukene zemishini oyisebenzisayo.
Yebo, i- biceps curl iyinhlangano ye-biceps curl, kodwa ihluke kakhulu uma ukwenza nayo, ithi, umshini wekhebula kune-barbell.
Isizathu esisodwa sokusebenzisa imishini ehlukahlukene kuyisihluthulelo sokwenza umzimba wakho uphelele futhi uqine. Zonke izingxenye zemishini zizoqondisa imisipha yakho ngendlela ehlukile, ukunikeza ukuqeqeshwa kwakho ukujula nokusebenza okuningi.
Nakuba kuhlale kukhona ingxabano mayelana nezisindo zamahhala ezihambisana nemishini, kokubili kukunikeza ukumelana okudingayo kunoma yiziphi izinhloso zakho, kungakhathaliseki ukuthi ufuna ukulahlekelwa isisindo noma ukwakha imisipha emikhulu . Futhi awugcini nje ngokulinganiselwe kwezisindo nemishini yamahhala. Ngezansi uzothola zonke izinketho ezitholakalayo kuwe kanye nezinzuzo nezingozi zomunye ngamunye.
Izisindo zamahhala
Izisindo zamahhala zihlanganisa cishe noma iyiphi imishini yamandla engahlanganiswa nento emile. Lokhu kufaka konke okuvela kuma-dumbbells kanye nama-barbells kuya ku-kettlebells noma ngisho nezikhwama ze-sandbags. Ungasebenzisa ngisho nezinto ezungeze indlu njengokwesikhwama esibheke, i-jug yobisi egcwele isihlabathi noma amanzi, noma ngisho nesobho.
I-Pros and Cons of Ukusebenzisa Izisindo Ezamahhala
Izinzuzo
- Akubizi . Uma kuqhathaniswa nemishini yokuqeqesha isisindo, ama-dumbbells, ama-kettlebells, nama-barbells akuzona ezibiza kakhulu, futhi azithathi isikhala esiningi, okwenza kube kuhle kumzimba wokuzivocavoca ekhaya.
- Okungafani . Ungasebenzisa iqoqo elilodwa lama-dumbbell ukuze uthole ama-exercises amaningi namaqembu ama-muscle, kanti imishini eminingi yokuzivocavoca ihlose iqembu elilodwa lomzimba.
- Kusebenza . Izenzo eziningi zesisindo samahhala zilinganisa imisebenzi yansuku zonke, futhi ngenxa yokuthi kufanele ubambe umzimba wakho lapho uqhuba umzimba, uhlanganisa amaqembu amaningi ama-muscle kunokuba ungayisebenzisa uma usebenzisa umshini wokulinganisa.
- Imiphumela ebonakalayo . Uma uphakamisa izisindo zamahhala, ungabona futhi uzwe intuthuko yakho njengoba uqina futhi usebenzise izisindo ezinzima- isishukumisi esikhulu esikugcina .
I-Cons
- Ijika eliphakeme lokufunda . Izivivinyo zesisindo samahhala zibonakala zilula, kodwa awunayo ukwesekwa kwesimiso esinqunyiwe somshini ukuqinisekisa ukuthi usebenzisa ifomu elihle. Kuthatha isikhathi ukufunda indlela efanele yokwenza umsebenzi ngamunye, futhi kulula ukwenza izivivinyo ezingalungile ngaphandle kokuqaphela. Lokhu kungabangela ukulimala .
- Ukudideka . Ama-dumbbell angase ahambisane nezimo eziningi, kepha angase adideke. Uma usebenzisa umshini, uyazi kahle ukuthi wenzani, kodwa ukubhekezela emgodini ogcwele izimbongolo kungasabisa uma ungajwayele.
- Kulula ukukopela . Iphutha elilodwa elikhulu abagibeli abaningi abazenzayo ngokuzigoqa izisindo kunokuba ugcine izinyathelo zihamba kancane futhi zilawulwe. Lokho kusho ukuthi akukhona ama-muscle amaningi aphephelwa ukwenza umsebenzi.
- Ukushintsha kokusebenza kwemisipha kuyo yonke inhlangano . Enye yezinhlawulo zamahhala yukuthi ayihlinzeki inani elifanayo lokumelana kulo lonke uhla olugcwele lokunyakaza. Cabanga nge-biceps curl. Njengoba ugoqa isisindo, kukhona iphuzu lapho ukumelana kusezingeni eliphezulu futhi, ngemva kwalokho, ukuguqulwa kwemibono. Ekupheleni kwe-curl, cishe akukho ukumelana. Akuyona into enkulu yokuzivocavoca umzimba, kodwa kungenzeka kube ngomuntu ofuna ukwakha amandla nobukhulu.
Izinhlobo zezinsimbi zamahhala
I-Barbells
Lezi zihlanganisa zombili izicathulo zesisindo ezinjengeyakho njengoba ubona ku-gym noma ama-barbells alayishiwe epulazini lapho ungalawula khona isisindo. I-Barbells inkulu ngoba ikuvumela ukuba uphakamise izisindo ezinzima kakhulu, ngoba unamacala omabili womzimba ngesikhathi esifanayo.
Ukukhathazeka? Njengoba izingxenye zombili zomzimba zisebenza, uhlangothi oluqhamukayo luzovame ukuthatha. Ngakho-ke, uma unesandla esifanele, ingalo yakho yangakwesokudla ingase isebenze okuningi ngesikhathi se-biceps curl noma umshini ophezulu. Yisizathu esisodwa kuhle ukuthi uhlangane nama-barbells nama-dumbbells.
Ama-Dumbbells
Ngokungafani nama-barbells, ama-dumbbells akuvumela ukuthi usebenze isilwane ngasinye ngabanye, okuyinto enhle yokwakha amandla ohlangothini lwakho olungabheki.
Kufanele futhi uhlanganise imisipha eminingi yokuzinza eminye imisebenzi ngoba akukho ndlela ehleliwe. Kufanele ulawule ukuthi isisindo sithinta kanjani futhi sibheke phansi, ngakho uthole okuningi ekusebenzeni kwakho.
Lo msebenzi ophelele we-Body Dumbbell Workout uyindawo enhle ukuqala ngama-dumbbells.
Kettlebells
I-Kettlebells iyingqayizivele kodwa inikeza uhlobo oluhluke ngokuphelele lokuzivocavoca. Ngezingqungquthela kanye nama-barbells, ukugxila kwethu kuvame ukuqina futhi kwakha izicubu ezincibilikile zomzimba. Ungathola lokho nge kettlebells, kodwa kuningi kakhulu lokugxila emandleni.
Iningi le-kettlebell umzimba lihilela ukujula isisindo, ngakho-ke kunamandla kakhulu kunokusebenzisa ama-dumbbells. Okuphambene nalokho, ungasebenzisa izici eziningi zokuqina nemettlebells (amandla, amandla, ukukhuthazela, ngisho ne-cardio).
Ukukhathazeka kukhona nakanjani ijika lokufunda, ngakho ufuna ukufundiswa kusuka kwividiyo noma iphro.
Lo msebenzi wokuqala we-Kettlebell Workout ubonisa ukuthi ungasebenzisa kanjani i-kettlebell emisebenzini yokuqeqesha amandla.
I-Medicine Balls
Ibhola lomuthi linikeza enye indlela yokwengeza ezihlukahlukene ekusebenzeni kwakho. Lezi zibhola ezilinganiselwe ziza cishe noma yisiphi isisindo kusuka kwiphilisi eyodwa kuya ezingaphezu kuka-20. Zingasetshenziswa cishe noma yikuphi ukuzivocavoca ongayenza ngama-dumbbells, barbells, noma kettlebells, kodwa ngokugcizelela ekwenzeni ibhalansi nokwakha.
Lo msebenzi weMedine Ball ubonisa ukuhamba okuhlukahlukene ongakwenza ngebhola lomuthi.
Amanqamu wokumelana namaThubhu
Nakuba lezi zingahle zihlukaniswe ngaphansi kwezingubo zamahhala noma ngisho nemishini yekhebula, zime zodwa ngoba cishe ziyizinto ezihlukahlukene kakhulu kuzo zonke izinqumo zakho. Ziyizona ezilula kakhulu futhi ezibiza kakhulu kuzo zonke izinketho zakho.
Ukumelana namaqembu namabhubhu kuza emibala ehlukahlukene ukukhombisa inani lezinkinga abanikela ngazo. Isibonelo, amaqembu we-SPRI (ongayithola ku-Amazon.com) anikela amaqembu aphuzi ukuphikiswa okukhanyayo, okuluhlaza okwenyuka okuphakathi, nokubomvu ukumelana okuphakeme. Kanti futhi ngezinye izikhathi beza nokunamathiselwe komnyango, ngakho ungawavala emnyango futhi wenze izinto ezinjengezicabha zesifuba noma ama-pulldowns.
I-Pros kanye ne-Cons of Bistance Resands
Izinzuzo
- Akubizi . Iqoqo elijwayelekile lamaqembu wokumelana lingadla u-$ 15 kuya ku-30% kuye ngokuthi ungaki onayo nomkhiqizo, okwenza lokhu kube yisinqumo esingcono kakhulu sokuzivocavoca kwe-budget.
- Okuncane futhi okulula . Amabhande angafakwa engxenyeni ye-suitcase noma ngisho nedeskithophu yedeski ehhovisi, okwenza kube lula kubahambi noma abantu abambelele ehhovisi .
- Okungafani . Njengazo ezinye izinhlobo zemishini, ungenza izivivinyo ezihlukahlukene zomzimba wakho ophezulu, umzimba ophansi, nomgogodla.
- Bakhulisa ukuxhumana nokuthuthukisa ukusebenza . Kumele uhlanganyele amaqembu amaningi ama-muscle ukwenza izinhlobo eziningi ze-band, okwenza ukusebenza kwakho kusebenze ngaphezulu.
I-Cons
- Bangakwazi ukukhipha . Amabhande akhulu, kodwa kulula ukuthola imbobo ebhukwini lakho noma ibhendi ngaphandle kokuqaphela. Noma ubani osebenzise amaqoqo nganoma yisiphi ubude besikhathi cishe ube ne-snap eyodwa eceleni, engabangela ukulimala okukhulu.
- Kunzima kwabaqalayo . Njengezintambo namapulisi, ulawula indlela yokumelana, ngakho kufanele ugcine ifomu eliphelele ukuze usebenzise kakhulu umsebenzi ngamunye ngenkathi ugwema ukulimala .
- Ukuphikiswa okungafani . Njengama-dumbbells, amaqembu anika ukuphikisa okungaphezu kwezinye izingxenye zomzimba ngamunye. Ngokuqhubekayo uthola kusuka ekhoneni lika-anchor, kunzima nakakhulu. Njengoba usondela, ukumelana okuqala ukunciphisa, okungabonakala njengomkhawulo.
Lo msebenzi wokuQinisekisa weBlue Body Resistance Band ubonisa ukuthi ungasebenzisa kanjani ibhande ukuze uqinise umzimba wakho wonke.
Isisindo Sokuqeqeshwa Imishini
Amashini yilokho esivame ukukubona emigqeni yokuzivocavoca kanye nemigqa yemishini eyenzelwe ukusebenza amaqembu omzimba ngamunye. Kunezinhlobo ezimbili ezivamile zomshini ozozibona eziningi kakhulu futhi okukhethayo kusekelwe ezingeni lakho lokuzivocavoca, ukuthi yini okhululekile ngayo futhi, nakanjani, imigomo yakho.
Ama-Stack Machines
Lezi ezinye zezimishini ezivame kakhulu ozibonayo, imishini enezigcawu zamagceke ezivumela ukuba ufake iphinikhodi ngaphansi kwesisindo ofuna ukuphakamisa.
Le mishini ivame ukuyisebenzisa futhi ayidingi ukulungiswa okuningi, ngaphandle kokuphakamisa noma ukunciphisa isihlalo. Lokhu kwenza lezi zikhangisi ezikhangayo ngoba le mishini ihamba ngendlela ehleliwe. Isibonelo, uma wenza inkinobho yesifuba bese uphonsa izibambo, baphuma futhi ngendlela efanayo kuyo yonke into ephindaphindiwe. Uma ngabe usebenzisa ama-dumbbells, kuzodingeka ulawule indlela yesisindo futhi uqinisekise ukuthi usebenzisa ifomu elihle, okuthile okusebenzayo okusha kungase kungakulungeli ukukwenza.
Ama-Plate-Loaded Machines
Lezi zisebenza ngokufana nemishini yokufaka imishini lapho isebenza ngendlela ehleliwe. Umehluko wukuthi, kufanele ulayishe amapulethi kumshini.
Lokhu kungaba inzuzo kumuntu ofuna ukwakha amandla nobukhulu ngoba angakwazi ukulawula ngqo ukuthi isisindo sithathwa kanjani. Okungalungile yiqiniso ukuthi kufanele ulayishe amapulethi ngokwakho okungaba ngumsebenzi wokuzivocavoca konke ngokwakho.
Uma ngabe uke wahamba e-gym, cishe ugijima enkingeni yokukhipha umshini othile osele ngemuva. Akuyona imfanelo emihle kakhulu yokuzivocavoca .
I-Pros and Cons of Machines
Izinzuzo
- Kulula ukuyisebenzisa . Imishini eminingi kulula ukuyibona, iningi lazo kufaka phakathi izithombe zendlela yokuzivocavoca.
- Ukusekela . Amashini anikezela ukwesekwa okwenziwe ngomzimba wakho, ngakho-ke ungasebenza ekwakheni amandla ngaphandle kokuba ukhathazeke kakhulu ngefomu.
- Ungaphakamisa izisindo ezinzima ngaphandle kwebala . Ngenxa yalokho ukusekelwa, ungakwazi ukuphakamisa izisindo ezinzima ngendlela ephephile ngaphandle kokukhathazeka ngokulimala.
- Okulawulwa okuningi . Ama-machine akhuthaza ukuhamba ngendlela efanele, ngakho kunzima ukukopela, ngisho nalapho imisipha yakho ikhathele.
- Kungesabisa kancane . Kwabaqalayo, imishini ingase ibe yindlela enhle ngoba ukwazi kahle ukuthi ungayisebenzisa kanjani. Imishini eminingi yeqembu le-gyms ngokusho kweqembu lezinsimba, ngakho-ke ungavame ukuhamba ukusuka komunye umshini kuya kwesinye ngaphandle kokuphazamiseka noma ukuphikisana.
- Iphephile . Awuncane ukuzilimaza ngoba umshini usekela wonke umzimba wakho.
I-Cons
- Indlela ehleliwe . Indlela ehlelwe ngaphambili emishini eminingi ingaba mnandi kubaqalayo, kodwa futhi kusho ukuthi awuhileleki emisipha yokuzinzisa njengoba ungathanda ngezinsimbi zamahhala. Lokho kwenza imishini isebenze kancane kancane ngoba imizimba yethu ingahambi endleleni ehleliwe.
- Ukunyakaza okulinganiselwe . Ngezigqila, ungenza izinhlobo eziningi zokuzivocavoca, kodwa imishini ngokuvamile inikeza ukuvivinya okulodwa nje.
- Usayizi owodwa uhambisana nakho konke . Okunye okungalungile kokusebenzisa imishini ukuthi wenzelwe umuntu olinganiselwe. Uma ufushane noma ubude kunesilinganiso, ungase ube nesikhathi esinzima ukuthola indawo ekhululekile eminye imishini.
- Ukubopha . Ungathola izinto eziningi ongayenza ngezinsimbi zamahhala, kodwa imishini yenza into eyodwa kuphela. Kulula ukuba nesithukuthezi ngokuhamba kwesikhathi.
Ikhebula nama-Pulley Machines
Imishini ye-Cable ne-pulley nayo ivame kakhulu ezindaweni eziningi futhi zinikeza uhlobo oluhlukile lokuqeqeshwa kwamandla. Ngokungafani nemishini, izintambo namapulisi alandela indlela ehleliwe. Lokho kusho ukuthi kufanele uhilele zonke izicubu zakho zokuzinza ukulawula ukuhamba kwezintambo. Imisipha engaphezu kwakho okubandakanya, lapho uthola khona kanye namakholori amaningi owushisayo.
Futhi, ngokungafani nezisindo ezikhululekile, imishini yekhebula ihlukahluka isisindo kulo lonke uhla olugcwele lokuhamba komsebenzi. Ngakho-ke, ngokungafani ne-dumbbell biceps curl lapho kunomzuzu owodwa kuphela wokuzivocavoca, i-biceps curl yekhebula ihlukumeza ukumelana nokunciphisa isisindo sakho phansi bese phansi, ngakho imisipha yakho igcina ukumelana okufanayo kulo lonke umsebenzi.
I-Pros and Cons of Cable kanye namaPulley Machines
Izinzuzo
- Iphumelela ngokwengeziwe . Imishini yamakheroni ikhiqiza isisindo kulo lonke uhla oluphelele lokunyakaza komzimba, okwenza imisipha yakho imelane nokuphumelela kakhudlwana kokwakha amandla.
- Ukungafani . Ngalo mishini, ungalungisa izintambo phezulu noma phansi ukuhlala cishe noma yikuphi ukuzivocavoca umzimba ophansi nangaphansi. Ungakwazi futhi ukulungisa izintambo ukwenza ingalo noma umlenze ngesikhathi esisodwa, ukunikeza izinketho ezingaphezulu.
- Izinhlobonhlobo . Imishini yamakheroni ngokuvamile inezinhlobonhlobo zokunamathiselwe ezinjengezindophi, imigoqo, nokuphatha ukuze ukwazi ukwenza umsebenzi ofanayo ngezindlela eziningi.
I-Cons
- I-curve yokufunda ephezulu . Njengamatshe ayingqayizivele, ulawula ukuhambisa isisindo phezulu futhi phansi nokugcina ifomu elihle, into engase ibe nzima kubaqalayo.
- Okukhulu kakhulu . Ngenxa yokuthi uthola ukumelana esigabeni ngasinye sokunyakaza, uthola imfucumfucu emisipha eyengeziwe futhi okuholela ekubambeni okukhulu. Nakulokhu, lokhu kungase kungabi lula ngomuntu oqalayo ongasetshenziswanga ukuphakamisa izisindo.
- Kungaba ukudideka . Ukuxilongwa kwezintambo kanye nemishini ye-pulley kungase kusabise nokuzivocavoca okusha. Ukubona zonke izinamathiselo futhi uzama ukuthola ukuthi ziyasebenza kanjani zingadideka, ngakho-ke ungadinga usizo olwengeziwe kusuka ku-pro uma usebenzisa lezi zinhlobo zemishini.
Izibonelo zokuzivocavoca komshini
Azikho izintandokazi uma kuziwa ekukhetheni imishini yokuqeqesha amandla. Zonke lezi zinketho zingakusiza ukuthi uqinise futhi uthuthukise izicubu ezinesisindo somzimba. Ukubheja kwakho okuhle ukusebenzisa imishini ehlukahlukene ukuze uhlale unselele umzimba wakho ngezindlela ezintsha.
> Imithombo:
> I-American Council on Exercise. Izisindo Ezamahhala vs. Izinsiza Zokuqeqesha Amandla. I-ACE Fit. https://www.acefitness.org/acefit/fitness-fact-article/2655/free-weights-vs-strength-training/.
> Bryant CX, i-DJ Green. Umhlahlandlela we-ACE Personal Trainer: Imithombo Ephelele Yabaqeqeshi Bokufaneleka . I-San Diego, CA: Umkhandlu waseMelika Wokuzivocavoca; 2003.