7 Motsa Motsa jiki a Gym Waɗanda Ainihin Cancantar Lokacinku

Wadatacce

• 1. Lat Pull-Down
• 2. Ja-Up/Tsoma Machine
• 3. Injin Layi Zazzage
• 4. Danna Kirji
• 5. Zafafan Kafa
• 6. Karkashin Hamstring
• 7. Injin Cable
• Yadda Ake Zaba Nauyi Daidai Lokacin Amfani da Injinan Gym
• Bita don

Lokacin zabar yadda za ku fi ciyar da mintuna yayin motsa jiki, ƙwararru gabaɗaya suna ba injinan motsa jiki izinin wucewa don fifita motsa jiki ko nauyi mai nauyi. Kuma ba abin mamaki bane: Mafi yawan abin da muka koya game da injin motsa jiki shine cewa suna tsotsa.

"Injunan motsa jiki, a mafi yawan lokuta, ana amfani da sashin jiki ɗaya ne kawai ko ƙungiyar tsoka a lokaci ɗaya. Kuma daga duk abin da muka koya game da dacewa, mun san cewa wannan ba shine mafi kyawun amfani da lokacinku ba," in ji shi. mai ba da horo David Carson, CSCS, mai horar da Nike da mai horarwa a cikin aikace -aikacen motsa jiki na SweatWorking. "A cikin wannan yanayin motsa jiki - inda aka koya mana muna buƙatar yin mafi yawan aiki ko amfani da mafi yawan sassan jiki a cikin mafi ƙarancin lokaci - injin motsa jiki ba lallai ne ya dace da daidaiton ba."

Tun da injin ƙafa, injin hannu, da injin motsa jiki na baya a wurin motsa jiki ba su da tsayayye kuma suna da motsi guda ɗaya (ko kaɗan, a mafi yawan), ba kwa amfani da tsokoki masu goyan baya don kiyaye jikin ku da nauyi, yana ƙara mai horo Laura Arndt, CSCS, Shugaba na Matriarc, aikace-aikacen motsa jiki kafin da bayan haihuwa. Misali, yin lanƙwasa biceps mai ƙarfi zai tilasta muku shiga ƙafarku da gindinku, yayin da jingina akan injin murƙushe biceps zai riƙe yawancin aikin a jikinku na sama. (Mai dangantaka: Yadda ake Gina Cikakken Horon Koyar da Da'irar)

Kuma, yayin da injin motsa jiki na iya zama kamar ba su da kyau, har yanzu kuna iya cutar da kanku idan kun yi amfani da su ba daidai ba. Arndt ya ce "Injin motsa jiki yana buƙatar kulawa ta musamman idan ya zo ga saitunan kujerar ku da adadin nauyi," in ji Arndt. "Yin amfani da injin motsa jiki a cikin motsi na maimaitawa akan yanayin da bai dace ba ko tare da nauyin da ba daidai ba na iya haifar da raunin da ya lalata gidajen ku."

Menene ƙari, lokacin amfani da waɗannan injin ƙafa da injin motsa jiki a dakin motsa jiki, kuna ɓata lokaci mai yawa a zaune. Idan kun yi motsa jiki a zaune sannan ku ciyar da lokacin hutun ku a kan wayarku, aikin motsa jiki zai ƙare ya zama mara aiki sosai. Kuma wannan ba akasin abin da kuke so ku yi ba yayin motsa jiki?

Amma kafin ku gamsu da rubuta kowane injin motsa jiki na motsa jiki a dakin motsa jiki, yi la'akari da waɗannan na'urorin motsa jiki guda bakwai, hannu, da na baya waɗanda suka cancanci wani wuri a cikin aikin motsa jiki na yau da kullum.

1. Lat Pull-Down

Baya mai ƙarfi zai taimaka muku tsayin tsayi da rage haɗarin rauni.

Carson ya ce "Za ku sami na'ura mai saukar ungulu a kowane dakin motsa jiki a Amurka." "Wannan injin motsa jiki na baya (wanda aka nuna da sunansa) yana aiki da tsokar latissimus dorsi (ko lats) waɗanda ke kan bayanku kuma suna nadewa bayan bayan haƙarƙarin ku," in ji shi.

"Abin da nake so game da lat ja-down shine yadda yake kwaikwayi cirewa, wanda shine ɗayan mafi kyawun motsa jiki na jiki wanda zaku iya yi," in ji shi. Duk da haka, jan hankali yana birgima da ƙarfi-don haka yana da wuya ku iya bugun ɗaya ba tare da wani horo ba. Gina ƙarfin ƙarfi tare da ɗayan injunan makamai mafi inganci a dakin motsa jiki, kuma za ku ƙusance cikakkiyar jan hankali kafin ku sani. "Kowane mutum na iya tsayawa don ƙara ƙarfin jan su," in ji Carson.

Gwada saiti 3 na 8 zuwa 12 reps ta amfani da wannan injin motsa jiki na baya.

2. Ja-Up/Tsoma Machine

Tunatarwa: Ja-da-baya yana da wahala, tabbas, amma haka ma dips na jiki. Su duka biyun kisa ne ga jikinku na sama da tsokar baya kuma sun fi sauƙin faɗi fiye da yadda aka yi. Wannan injin motsa jiki na combo yana ba ku damar yin aiki akan su biyun yayin rage yawan nauyin jikin ku wanda a zahiri kuke ɗagawa, in ji Arndt. "Wannan injin motsa jiki yana taimakawa wajen kula da tsari mai kyau yayin da kuke haɓaka ƙarfi a cikin duka jikinku na sama, musamman idan kun kasance mafari ko kuna son yin aiki akan manyan ma'aikata, masu ƙarancin nauyi," in ji ta.

A ranar jikin sama, gwada amfani da wannan injin don gyara abubuwan jan hankali da tsoma triceps. "Ina ba da shawarar yin amfani da kashi 50 zuwa 70 na nauyin jikin ku don 3 sets na 8 zuwa 10 reps," in ji ta. (Mafi kyau kuma, sanya shi babban juzu'i ta hanyar canzawa tsakanin motsi biyu.)

3. Injin Layi Zazzage

Carson ya ce "Kamar lat-down-down, injin jeri mai zaman kansa yana aiki da lats, wannan lokacin yana mai da hankali kan tsakiyar baya tunda kuna jan nauyi zuwa gare ku a kwance," in ji Carson. Wannan injin motsa jiki na baya kuma yana aiki gefen baya na kafadu, da biceps, da rhomboids (wani tsokar baya). "Wannan babban motsi ne idan kun zauna a tebur duk rana saboda wannan yana nufin za ku iya rasa ƙarfi a cikin tsokoki na baya, wanda zai iya haifar da ciwo da rashin jin daɗi lokacin da ya raunana," in ji shi.

Gwada saiti 3 na 8 zuwa 12 reps.

4. Danna Kirji

Wannan injin na hannu hanya ce mai matuƙar tasiri don aiki da tsokoki da yawa lokaci guda.

"Na'urar buga kirji wata hanya ce mai kyau don ware deltoids na gaba (gabannin kafadu) da pectoral (tsokar kirji) ba tare da sanya damuwa mai yawa a wuyan hannu da kafadu ba kamar yadda turawa ke yi," in ji Arndt. Menene ƙari, "idan kuna da ramin carpal ko lamuran hannu/wuyan hannu, injin bugun kirji babban madaidaici ne ga matattarar benci ko turawa amma yana aiki ƙungiyoyin tsoka iri ɗaya," in ji ta.

A ranar ɗagawa na babba ko ƙirji/triceps, gwada saiti 3 na 8 zuwa 12 tare da tari mai matsakaici zuwa nauyi mai nauyi. (FYI, a nan ne manyan zaɓen motsa jiki guda 6 don tara kuɗin ku.)

5. Zafafan Kafa

Don injin kafa a wurin motsa jiki, kai wajen injin buga kafa. Godiya ga goyon baya na baya, yana ba da madaidaicin madaidaiciyar madaidaiciya, yana aiki da ƙyallen ku, hamstrings, da quads ba tare da sanya ƙarin damuwa a bayanku da gwiwoyinku ba, in ji Arndt. "Kuna iya canza saitin kujerar ku don sanin yadda 'zurfin' na ɗan jarida/squat kuke so ku yi, kuma ku canza nauyin ku yadda ake buƙata," in ji ta.

"Saboda wannan motsa jiki yana aiki da manyan ƙungiyoyin tsoka - glutes, hamstrings, da quads - ya kamata ya zama ɗaya daga cikin motsa jiki na farko da kuka kammala a dakin motsa jiki," in ji ta.

A ranar ƙananan jiki, gwada saiti 3 na 10 zuwa 15 reps a tari mai nauyi- zuwa matsakaici. Fara haske tare da nauyin da kuka zaɓa akan wannan injin motsa jiki, kuma koyaushe kuna iya yin nauyi idan an buƙata. (Ambato: Wakilin na ƙarshe ko biyu yakamata ya ji da gaske - duba ƙasa don ƙarin bayani kan yadda ake zaɓar cikakken matakin LB akan kowane injin motsa jiki.)

6. Karkashin Hamstring

Carson ya ce "Hamstrings sun tabbatar da kasancewa ɗaya daga cikin tsoka mafi wuya don warewa da yin aiki cikin aminci da inganci," in ji Carson. Duk da haka, "injin murƙushe hamstring yana ba ku damar yin duka biyun, wanda ba shi da ƙima ga duk wanda ya saba da horo na juriya ko neman ƙara ƙarfi da girman hamstring," in ji shi.

Saboda mata da yawa dabi'un quad-rinjaye ne (ma'ana quads ɗinku sun fi ƙarfin hamstrings ɗin ku) yana biya don haɗa abubuwan motsawa waɗanda ke tilasta hamstrings ɗinku suyi duk aikin ba tare da barin quads ɗinku su mamaye ba. (Wannan ɗaya ne daga cikin rashin daidaituwa na muscular da yawa.) Haɗa curls hamstring ta amfani da wannan injin ƙafar a cikin aikin ku don tabbatar da bayan ƙafafun ku suna jin ƙaunar ma.

Gwada saiti 3 na 8 zuwa 12 reps.

7. Injin Cable

Idan dole ne ku zaɓi injin ɗaya kawai a dakin motsa jiki, yi amfani da wannan. Wancan shine saboda hasumiyar kebul - wacce ke da tarin nauyi da yawa, igiyoyi masu daidaitawa, da tarin abubuwan haɗe -haɗe - yana ba da darussan da yawa don yin niyya ga duk manyan tsokokin ku. Tare da faifan bidiyo kawai, zaku iya tafiya cikin sauƙi daga yin curls zuwa kickbacks zuwa layuka akan injin motsa jiki iri ɗaya. Wannan tasha mai yawa tana da wasu fa'idodi masu mahimmanci waɗanda ko da ma'aunin nauyi ko motsi na jiki ba zai iya bayarwa ba.

"Na'urorin kebul suna ba ku damar yin aiki ta kowane kusurwa, wanda yawancinsu ba za a iya yin su ta hanyar dumbbells ba," in ji shi. Saboda nauyi, koyaushe kuna aiki tare da ja da ƙasa tare da dumbbells ko ma'auni kyauta. Tare da injin kebul, kuna da zaɓi don yin aiki a kan juriya na kwance ko diagonal.

Kuma ba haka ba ne kawai: Injin kebul kuma yana ba da layin tashin hankali na yau da kullun (wanda ke nufin nauyi ya kasance ɗaya a cikin motsa jiki), wanda shine, kuma, ba lamari bane tare da dumbbells godiya ga nauyi, in ji Carson. Har ila yau, na'urorin kebul suna ba da damar ƙarin tsarin motsi, yana ba da ƙarin sauye-sauye a cikin darussan da za ku iya yi, in ji shi. Tun da za ku iya gyara ma'anar juriya sama, ƙasa, da gefe, wanda ba za ku iya yi ba a kan injin da ke zaune a wurin motsa jiki, za ku iya sanya jikin ku ta hanyoyi daban -daban don yin ayyukan tsoka daban -daban. Kuna iya tsayawa, zama, durƙusa, ja, turawa, juyawa-da kuma yin aikin motsa jiki gaba ɗaya akan wannan kayan aikin kawai.

Ba a ma maganar ba, kusan kowane motsawa da kuke yi zai tilasta zuciyar ku don daidaitawa akan cire kebul, kunna ƙarin ƙungiyoyin tsoka a jikin ku kuma yana taimaka muku ƙona ƙarin adadin kuzari da gina ƙarfin aiki. (Ga dalilin da yasa yake da mahimmanci a sami ginshiƙi mai ƙarfi.) Hakanan yana iya rage rauni. "Ta hanyar sauyawa kawai inda aka makala kaya, igiyoyi na iya rage yawan raunin da ke faruwa daga dumbbells," in ji Carson. Gwada saiti 3 na 8 zuwa 12 reps na matsi na kirji suna fuskantar nesa da injin don babban jiki da motsi.

Yadda Ake Zaba Nauyi Daidai Lokacin Amfani da Injinan Gym

Idan baku gajiya ba a ƙarshen saitin ku, akwai yuwuwar kuna ɗaukar nauyi wanda yayi haske sosai. (Ƙara koyo akan: lokacin amfani da nauyi mai nauyi da nauyi mai nauyi.) Mafi kyawun saitin nauyi akan injin motsa jiki a gidan motsa jiki (komai injin injin ƙafa, injin hannu, ko injin motsa jiki na baya) shine yawan yawan maimaitawar ku sau ɗaya. matsakaici - mafi yawan abin da zaku iya ɗagawa sau ɗaya akan kowane injin motsa jiki. (Koyi yadda ake yin aiki zuwa ga max ɗin ku guda ɗaya, ko da kun kasance sababbi ga duk abin da ke ɗaukar nauyi.)

Yin 12 reps ta amfani da aƙalla kashi 50 na max-max-masu-mafi girma-mafi girma-masu nauyi-nauyi na yau da kullun - zai taimaka muku samun ƙarin juriyar tsoka da kyan gani, in ji John Porcari, Ph.D., farfesa na motsa jiki. da kimiyyar wasanni a Jami'ar Wisconsin-La Crosse. Amma ko ya zama sau shida ko 15 (ƙarshen zangon mafi yawan masana ke ba da shawara), idan na ƙarshe biyu suna da ƙarfi, za ku sami sakamako. Sabbin masu ɗagawa yakamata suyi amfani da nauyin injin motsa jiki wanda shine 60 zuwa 70 bisa dari na max ɗin su kuma yin saiti na 10 zuwa 15 reps; Ma'aikatan motsa jiki na iya zuwa kashi 70 zuwa 80.

Kuma sanarwa ta ƙarshe don hana cutar da kanku yayin amfani da injin motsa jiki a wurin motsa jiki: Kar ku manta da daidaita injin motsa jiki don dacewa da jikin ku. Tsayawa wurin zama mai tsayi ko ƙasa da ƙasa ko sanya hannuwanku ko ƙafafu a cikin matsayi mara kyau ba wai kawai ya sa aikin ya zama mai tasiri ba, amma kuma yana iya sanya ku cikin haɗari don rauni.

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