Ukuqalisa uhambo lokuzilolonga ngamava anika umdla kwaye aguqulayo. Nokuba ungumntu oqalayo okanye ungumntu othanda ukomelela, ukuba nezixhobo ezifanelekileyo zokuzilolonga kunokwenza umahluko omkhulu ekuphumezeni iinjongo zakho zempilo. Ngoluhlu olubanzi lokhetho olukhoyo, kunokuba ngumceli mngeni ukumisela esona siqwenga silungileyo sesixhobo somthambo ukuba sibe sesakho. Kweli nqaku, siza kuphonononga iingenelo kunye nokuguquguquka kwezixhobo zokuzilolonga ezikwinqanaba eliphezulu, sikuncede wenze isigqibo esinolwazi esiya kuthi siqhubele phambili uhambo lwakho lokomelela luye kwiindawo eziphakamileyo. Ke, masingene ngaphakathi kwaye sifumane esona sixhobo sokugqibela somthambo esiya kuqhubela phambili umdlalo wakho wokuqina!
UkuqondaIzixhobo zoMzimba woQoqosho oluPhezulu
Izixhobo zokuzilolonga ezikumgangatho ophezulu zibhekiselele koomatshini bokusika kunye nezixhobo ezenzelwe ukubonelela ngamava abanzi kunye asebenzayo okuzilolonga. Ezi ziqwenga zezixhobo zihlala zinemisebenzi emininzi, zijolise kumaqela amaninzi emisipha kwaye zibonelela ngeendlela ezininzi zokuzilolonga. Babandakanya iimpawu eziphambili kunye nobuchwepheshe bokuphucula ukusebenza kunye nokuhambisa iziphumo eziphezulu.
Esona siqwenga silungileyo seSixhobo seGym ukuba sibe Sakho
Enye into ebalaseleyo yesixhobo somthambo sokuzilolonga esikhuthazwa kakhulu sesoumatshini wekhebula onemisebenzi emininzi. Esi sixhobo sisebenza ngeendlela ezininzi sidibanisa izibonelelo zobunzima, uqeqesho lokumelana, kunye nokunyakaza okusebenzayo kwisixhobo esinye. Ngama-pulleys ahlengahlengiswayo kunye ne-cable attachments, umatshini wekhebula uvumela uluhlu olubanzi lweendlela zokuzivocavoca, ezijolise kumaqela ahlukeneyo emisipha kunye neendlela zokuhamba.
Ukomelezwa kokuqina kunye nokwakhiwa kwemisipha
UkuJonga amaQela eZihlunu ezininzi
Umatshini wekhebula wemisebenzi emininzi unika inzuzo yokujolisa amaqela amaninzi emisipha kumsebenzi omnye. Ngeepuli zayo ezihlengahlengiswayo, unokwenza umthambo obandakanya umzimba ongasentla, umzimba osezantsi, kunye nezihlunu ezingundoqo. Ukusuka kwi-cable chest presses kunye nemigca ukuya kwi-cable squats kunye nemiphunga, esi sixhobo sibonelela ngokusebenza okubanzi kunye nokusebenzayo, ukukhuthaza amandla onke kunye nophuhliso lwemisipha.
Uxinzelelo oluthe gqolo kunye nozinziso
Enye yeenzuzo eziphambili zomatshini wentambo kukukwazi ukugcina uxinzelelo oluqhubekayo kulo lonke uqeqesho. Ngokungafaniyo nezisindo ezikhululekileyo apho ukunyanzeliswa kuncipha njengoko ufikelela phezulu kwintshukumo, iipuli zomatshini wekhebula zibonelela ngokuxhathisa, zicela umngeni kwimisipha kulo lonke uluhlu lwentshukumo. Le ntlupheko eqhubekayo ivuselela ukukhula kwemisipha kwaye ikhulise ukunyamezela kwemisipha.
Ngaphezu koko, umatshini wentambo ufuna ukuzinzisa kwaye usebenze imisipha engundoqo ngexesha lokuzilolonga. Isidingo sokuzinzisa umzimba ngokuchasene nokuchasana songeza uluhlu olongezelelweyo lokuzibandakanya kunye nokuqinisa imisipha engundoqo, ekhokelela ekuphuculeni ukulinganisela kunye namandla okusebenza ngokubanzi.
UQeqesho oluSebenzayo kunye nokuguquguquka
Iipateni zeNtshukumo eSebenzayo
Umatshini wekhebula onemisebenzi emininzi sisixhobo esifanelekileyo sokubandakanya iintshukumo ezisebenzayo kwindlela yakho yokuzilolonga. Umthambo osebenzayo ulinganisa iintshukumo zokwenyani kwaye uncede uphucule indlela osebenza ngayo kwimisebenzi yemihla ngemihla nakwimidlalo. Ngomatshini wentambo, unokwenza umthambo onje ngeentambo zokhuni, ukujikeleza kwekhebula, kunye nentambo yomlenze omnye, ebandakanya amaqela amaninzi emisipha kunye nokukhuthaza amandla okusebenza kunye nokuhamba.
Ukuxhathisa okulungelelanisiweyo kunye nokugqithiswa okuqhubelekayo
Enye inzuzo yomatshini wentambo kukukwazi ukubonelela ukuchasana okulungelelanisiweyo. Unokwenza lula ukulungelelanisa ubunzima okanye izinga lokumelana ngokutshintsha indawo yepini kwi-stack weight stack. Oku kuvumela ukugqithiswa okuqhubelekayo, umgaqo osisiseko woqeqesho lwamandla, apho uthe ngokuthe ngcembe wandise ukuchasana nokucela umngeni kwizihlunu zakho kunye nokukhuthaza ukukhula okuqhubekayo kunye nokuphuculwa.
Ukuqukumbela
Xa kuziwa ekukhetheni esona sixhobo silungileyo sokwenza umthambo, umatshini wentambo osebenza ngeendlela ezininzi ugqame njengokhetho oluguquguqukayo nolusebenzayo. Ngokukwazi ukujolisa kumaqela amaninzi emisipha, ukubonelela ngoxinzelelo oluqhubekayo, kunye nokuququzelela iintshukumo ezisebenzayo, esi sixhobo somthambo sokuqina komzimba sibonelela ngamava abanzi okuzilolonga. Ukubandakanya umatshini wentambo osebenza ngeendlela ezininzi kwindlela yakho yokomelela kunokomeleza amandla, ukukhula kwezihlunu, ukuguquguquka, kunye nokusebenza ngokubanzi. Ke, thatha uhambo lwakho lokomelela uye kwinqanaba elilandelayo ngokwenza imali kwesi siqwenga sikhethekileyo sesixhobo somthambo.
Ixesha lokuposa: 03-05-2024
