Kurema kwekudzidzira midziyo yakasiyana-siyana uye yakasiyana-siyana mumhando uye basa. Iwe unogona kushandisa kunyange muviri wako uremu hwezviito zvakadai sepushups uye squats. Sezvo kune zvigadzirwa zvepanyama zvinoenda, unogona kushandisa zviyereso zvepachena zvakadai sedumbbells uye barbells, kana zvikwata uye mabhuti, pamwe nemichina yekuita mafirimu, mapuranga, uye mashizha anoshandiswa nemabhiriji nemataipi.
Heano maitiro edu ekumidzidzira uye mashizha ekudzidzira uremu.
Cable Lat Pulldown
Iyo Lat Pulldown inowanzoita "kukoka" maitiro, kazhinji nemichina yemakambani umo iwe unokwevera kambo yakakosha (kana lever alternative) kuti isangane nehuwandu. Ichi chikamu chinoshanda zvikurukuru latissimus dorsi (lats), misi mikuru pasi pemapfudzi pamativi ose kumashure.
Akagara Cable Row
Vakawanda vanoita gym vanoziva izvi. Iwe unogara pachikuva uye unobata mubati waunosvitsa kwauri, uchichengetedza chimiro chakanaka nechitsinhanise kumashure apo uchinyunyisa mapepa emafudzi. Kufanana nekudururwa, uremu hunogona kugadziriswa nepini kana dzimwe nzira, zvichienderana nemhando yemichina. Ichi chiito chinokonzera latissimus dorsi misumbu yemushure.
Smith Machine
Iri rack ine bar inogadziriswa ye ((kazhinji) 10 kilogram, iyo inogadzirisa zvigaro inokubvumira kuita mabhenikiti nemakwikwi. Fomu yacho inokubvumira kuvhara gadziriro yakagadzirirwa munzvimbo panzvimbo dzezvikokovonho kune rumwe rutivi rwepamberi kumusoro.
Kunyange zvazvo Smith Machine inobatsira kune vadzidzisi uye vanotanga, kushandisa kuwanda kwakanyanya pamushini kunogona kuva nengozi kunze kwekuti nzvimbo inoshandiswa-kunyanya mubhenji rekunyora.
Dzorera Bhenekeri Yokuwedzera
Izvi dzimwe nguva zvinonzi Hyperextension Bench. Iko inokubvumira kuti uvhare tsoka dzako pasi padhi kana pads, kuderedza maruva ako kune imwe padhi, uye usimudze zvakare kudzokera kunzvimbo yekutanga.
Kufambisa mberi kunofambisa kumashure uye kudzoka kunowedzera kumashure. Kana iwe ukapfuura nheyo yemhuka yekudzokera shure pakudzoka, izvi zvinonzi kutengesa.
Ichi chiito chinoshandisa mimba uye kuderedza shure. Kubvisa rutsigiro rwechirwere kunobatanidza maitiro akafanana anonzi glute-ham anomutsa (gluteus-hamstring raise), iyo inonyatsokurudzirwa kushandiswa kwemisungo.
Hack Squat Machine
Kufanana nemichina ye Smith, Hack Hack yekambani inobvisa kusagadzikana kwekusununguka kwema squat nekupa nzira yakasarudzwa. Izvi zvinobatsira uye zvisingabatsiri. Fixed path machines haitauri mishonga yakawanda yakadai seyamagadzirisa uye synergists. Zvisinei, ivo vanopa humwe hutori hudiki hwevatangisi chero bedzi zviremba zvakakomba zvisati zvamboedzwa.
Cable Pulley Station
IChest Station Station igadziro rakakura uye rakadzikadza rinosungirirwa nekambani nema pulleys pamagumo ose. Nzvimbo yezvikwata zvinogona kushandiswa kumusoro kana pasi kuti iite maererano nemitambo yakasiyana-siyana. Iwe unogona kunyatsonzwisisa mumwe neruoko rumwe kuti uite maitiro echifuva. Dzimwe sangano zvinosanganisira pullup / chinup bar kumusoro. Zvimwe zvakasiyana-siyana zvepamusoro uye zvepasi-muviri zvinogona kuitwa nechiteshi ichi. Inoshandiswa nevakawanda mukugadzirisa maitiro.
Unilateral Low Pull
Ichi chigadzirwa chepaddle chinosungiririra zvakasununguka kune rumwe rutivi uye chifukidzo chechifu chekutsigirwa, zvichikubvumira kukura pamwe chete kana kuti maoko maviri munzira yakadzika yakafanana nekurova kwekushambira.
Ichi chivako chinoshandisa triceps, mapepa, uye lats.
Musoro Wepa Press Workstation
The Overhead Press yakagadzika basa rinoshandiswa kune imwe chigadzirwa chemashonga chinotsiva dumbbells kana kuti machupudhi yepamusoro-soro yepamusoro-soro sekusimudzira sehondo yehondo kana kusundira, kunze kwekugara panzvimbo.
Dhonza Bhar kana Chimiro
Nzvimbo dzakawanda dzinowanzove-kana-chin-up bar kana sechimiro chega chidimbu kana kuti chakabatanidzwa mune imwe sarimi. Kutora-mhuka zvakanaka kwazvo maitiro ekugadzirisa kwemashure uye maoko, kunyanya kana kubata kwakasiyana-siyana kubva kutarisana nekutarisana nayo.
Kubatsira Dip Workstation
Iyi yebasa ine girafu padheti rakanyatsotarisa uye rinosungirirwa pachinzvimbo chekudzikisa uye zvakare pamusoro pechikwata chekusimudza.
Iwe unogona kubatsira kuputika kwetatu kana kutora-ups kwemaoko uye kumashure-kwete zvakaipa kune vatangatanga avo vari shoma shoma mumuviri wepamusoro.