Kusimudza zvisikwa ndeimwe yezvinhu zvinonyanya kukosha zvaungaita mumuviri wako . Iwe unogona kunge uchiziva zvinobatsira: Mapfupa akasimba, maziso, maziso, uye tete, pamwe chete nekuvaka mishonga yakaonda yemisumbu , iyo inokubatsira kuti uremerwe uremu . Chimwe chinhu chakakura chekudzivirira uremu ndiyo yakasiyana-siyana yemidziyo yaunoshandisa.
Hungu, biceps curl ibiceps curl, asi inonzwa yakasiyana zvikuru kana iwe uri kuita nayo, ichiti, kashini yemashoni kupfuura yebhodhu.
Ndicho chikonzero chimwechete chokuti kushandiswa kwezvinhu zvakasiyana-siyana ndicho chinhu chinoita kuti muviri wako ukwanise uye wakasimba. Chikamu chimwe nechimwe chezvigadzirwa chichagadzirisa mishonga yako nenzira yakasiyana, zvichipa basa rako rakadzika nekudzika zvakanyanya.
Kunyangwe paine nguva dzose nharo pamusoro pemisero yakasununguka pamwe nemichina, zvose zvinokupa kushorwa kwaunoda pane zvose zvinangwa zvako, pasinei nokuti unoda kuora muviri kana kuvaka misi mikuru . Uye iwe hausi kungogumira kune zvipfeko zvemahara nemichina. Pasi apa uchawana zvose zvingasarudzwa iwe pamwe chete nehuwandu hwehutano uye hutsinye hweumwe neumwe.
Zvisungo Zvisingabhadharwi
Zviremera zvisina kusanganisira zvinosanganisira chero chinhu chipi nechipi chemasimba esimba asina kuiswa pane chimwe chinhu chakasimirirwa. Izvi zvinosanganisira zvose kubva kune dumbbells uye barbells kune kettlebells kana kunyange sandbags. Iwe unogona kushandisa kunyange zvinhu zvakakomberedza imba sehombodo yakareruka, mukaka juti uzere nejecha kana mvura, kana kunyange soup cans.
Zvinowedzera uye Zvinotinhira zvekushandisa zvirairo zvisina
Pros
- Inodhura . Kuenzaniswa nemiridzo yekudzidzira mitambo, dumbbells, kettlebells, uye barbells hazvisi sezvinodhura, uye havatore nzvimbo yakawanda, zvichiita kuti zvive zvakanaka kumusha wekushandisa.
- Zvinopesana . Iwe unogona kushandisa imwe yezvinyorwa zvekudzivirira kwemaitiro akawanda uye maitiro emasumbu, nepo maitiro mazhinji emitambo inongorongedza rimwe chete boka remiviri.
- Inoshanda . Zvizhinji zvekudzivirira muviri zvisingabhadhari zvinofananidza mabasa ezuva nezuva, uye nokuti iwe unofanirwa kubata muviri wako panzvimbo uchiri kuita maitiro, iwe unosanganisira mamwe mapoka emasumbu kupfuura iwe waunenge uchishandisa paunenge wakagadzirisa mashizha.
- Zviwanikwa zvinooneka . Paunosimudza zvisikwa zvepachena, unogona kuona uye unonzwa kufambira mberi kwako apo iwe unowedzera simba uye unoshandisa zviremu zvakanyanya- chinokurudzira chikuru chinokuchengetedza .
Cons
- Chidzidzo chepamusoro chekudzivirira . Kuvhima kwekureruka kwakasununguka kunoratidzika kuve nyore, asi iwe hauna kutsigirwa kwekusimudzirwa kwemichina kuti uone kuti uri kushandisa fomu yakanaka. Zvinotora nguva kudzidza nzira yakarurama yekuita basa rimwe nerimwe, uye zviri nyore kuita zvidzidzo zvisina kunaka pasina kuzviziva. Izvozvo zvinogona kutungamirira kukuvara .
- Kusanganiswa . Dumbbells inogona kuva yakasiyana-siyana, asi inogonawo kuvhiringidza. Paunoshandisa mishonga, iwe unonyatsoziva zvauri kuita, asi kutarisa pane rack yakazadza dumbbells kunotyisa kana iwe usingazivi navo.
- Zviri nyore kubiridzira . Chimwe chikanganiso chakakura vazhinji vanopedza mararamiro vanoita kusvetura zviremba pane kuchengetedza kufamba kunononoka uye kudzora. Izvozvo zvinoreva kuti hakuna misi miviri yakasvibirira inopisa kuti iite basa racho.
- Kusiyana mumusimba mutsva muboka rose . Chimwe chikamu chezviyereso zvisingabhadharwi ndezvekuti hazvipi kuti zvive nehuwandu hwekudzivirira mukati rose zvakakwana zvekufamba. Funga nezve biceps curl. Sezvaunenge uchidzikisa kuyerwa, pane imwe nzvimbo apo kushorwa kuri pamusoro wepamusoro uye, shure kwaizvozvo, kupikisa kunochinja. Pamugumo we-curl, pane anenge asingatendi. Hazvirevi hazvo basa guru rekushandisa muviri, asi zvinogona kuva kune munhu anoda kuvaka simba nekukura.
Mhando dzezvivara zvepachena
Barbells
Izvi zvinosanganisira zvose zvakagadziriswa kuyerwa kwematombo sezvamunoona mumitambo yekurovedza kana hombe-yakatakura barbells uko iwe unogona kudzora uremu. Bharbells dzakanaka nokuti dzinokubvumira kusimudza zviremera zvakanyanya, sezvo iwe nemativi maviri omumuviri uchishanda panguva imwe chete.
Kunyorera? Sezvo mativi maviri omumuviri ari kushanda, rutivi rukuru runowanzopedza. Saka, kana iwe wakarurama-ruoko, ruoko rwako rworudyi rungashanda zvakawanda panguva ye biceps curl kana pamusoro pepanhau. Ndicho chikonzero chimwe chete zvakanaka kuti uve nekusanganiswa ne barbells uye dumbbells.
Dumbbells
Kusiyana nemaokosheni, dumbbells dzinokubvumira kuti uite basa rimwe nerimwe rega, iro rakakosha pakuvaka simba munharaunda yako isingaoneki.
Iwe unofanirwa kusanganisira mamwe masimba emadziviriro emamwe maitiro nokuti hapana nzira yakarongeka. Iwe unofanirwa kudzora kuti uremu hunouya sei uye huri pasi, saka unowana zvakawanda kubva pakushanda kwako.
Ichi Chikwata Chese Dumbbell Workout nzvimbo yakanaka yekutanga ne dumbbells.
Kettlebells
Kettlebells ndeyemitsva asi anopa rudzi rwakasiyana zvachose rwekuvhima. Nevumbumbulu uye barbells, tarisa yedu inowanzova nesimba uye inovaka mishonga miviri yakaonda. Iwe unogona kuwana izvozvo ne kettlebells, asi pane zvakawanda zvekusimbisa simba.
Izvo zvakawanda zve kettlebell maitiro zvinosanganisira kushandura uremu, saka zvakanyanya kukunda kupfuura kushandisa dumbbells. Icho chiri mberi, iwe unogona kushanda pane zvakawanda zvehutano ne kettlebells (simba, simba, kutsungirira, uye kunyange cardio).
Icho chinonyadzisa pane chokwadi chinyorwa chekudzidza, saka unoda kurayirirwa kubva muvhidhiyo kana pro.
Uyu Mutangiri Kettlebell Workout inokuratidza kuti iwe ungashandisa sei kettlebell mune simba rako rokudzidzira kushanda.
Medicine Balls
Bhora remishonga rinopa imwe nzira yekuwedzera zvakasiyana nekushanda kwako. Iyi bhora inorema inouya inenge inorema chero ipi zvayo kubva pane imwe pound kusvika kune makumi maviri. Inogona kushandiswa kune chero basa chero ripi neripi raunogona kuita nemabhomba, barbells, kana kettlebells, asi nekusimbiswa pakuvakwa kwekuvaka nekubatana.
Iyi Medicine Ball Workout inoratidzira zvakasiyana-siyana zvekuti iwe unogona kuita nemupira wemishonga.
Kurwisana Mabheni uye Tubhu
Kunyange zvazvo izvi zvingave zvakarongedzwa pasi pezvipfeko zvisina maturo kana kunyange michina yemakabheti, dzinomira dzoga pakuti dzinenge dzichinyanya kushandiswa pane zvese zvaunosarudza. Izvo zvidiki uye zvinodhura zvakanyanya zvezvose zvamunogona.
Kurwisana mabhande uye tubhu zvinouya mumarudzi akasiyana-siyana kuratidza huwandu hwehutsinye hwavanopa. Semuenzaniso, mapoka ePSRI (aunogona kuwana kuAmazon.com) anopa mashizha matsvuku ekudzivirira chiedza, ruvara rwemasvikiro ekudzivirira, uye rutsvuku nokuda kwekumhanyisa kwepamusoro. Ivo dzimwe nguva vanouya nekubatanidzwa kwemukova, saka unogona kuvadzivisa mumusuo uye kuita zvinhu zvakadai semashizha emachira kana lat pulldowns.
Nzira neZvirevo zveKunzvenga Bands
Pros
- Inodhura . Ivhareji yegadziriro yemasangano ingabhadhara madhora 15 kusvika ku $ 30 zvichienderana nehuwandu hwaunowana uye chigadzirwa, zvichiita izvi sarudzo yakanakisisa yebhajeti-chengetedza chekuita.
- Zviduku uye zvishoma . Mabheti anokwanisa kuputirwa mu sutukisi kana kunyange dhekodhi pahofisi, zvichiita kuti zvive zvakanaka kune vafambi kana vanhu vakanamatira pahofisi .
- Zvinopesana . Kufanana nedzimwe mhando dzemidziyo, unogona kuita zvakasiyana-siyana zvekuita muviri wako wepamusoro, muviri wakadzika, uye wepamwe.
- Vanowedzera kuwirirana nekuwedzera kushanda . Iwe unofanirwa kuita mishonga yakasiyana-siyana kuti uite maitiro akawanda emagetsi, kuita kuti kushanda kwako kuve kwakashanda.
Cons
- Vanogona kuvhara . Mabheji akaisvonaka, asi zviri nyore kuwana muhomwe mubhubhu yako kana bhenji musingazvizivi. Ani naani anoshandiswa mashizha kune chero nguva yakareba angangodaro aine chipfuwo chimwe chete, izvo zvinogona kukuvadza zvakakomba.
- Dambudziko reVakatanga . Kufanana netambo uye mapurisa, iwe unodzora nzira yekurwisana, saka unofanirwa kuchengeta fomu yakakwana kuti uwane zvakanakisa kubva mune rimwe basa rimwe chete uchidzivisa kukuvara .
- Kusiyana kunorwisana . Kungofanana nemagumisiro, mabhande anopa kukurudzira pane dzimwe nhengo dzomuitiro mumwe nomumwe. Izvo zviri kure iwe unowana kubva pachigamba chechimbo, zvakanyanya kuoma. Sezvaunoswedera pedyo, kupikisa kunotanga kuderera, izvo zvinogona kuonekwa sechidimbu.
Ichi Chikwata Chekudzivirira Bhuku Rokugadzira Bhuku rinokuratidza iwe kuti ungashandisa sei bhendi kusimbisa muviri wako wose.
Weight Training Machines
Machine ndiyo yatinowanzoona pane imwe gym-rows uye mitsetse yemichina yakagadzirirwa kushanda mavara emarudzi. Pane mavara maviri akafanana emichina yaunowona pane magymusi uye izvo zvaunosarudza zvinoenderana nehutano hwako, izvo unofara nazvo uye, zvechokwadi, zvinangwa zvako.
Stack Machines
Aya ndiwo mamwe emichina yakawanda inowanzoona, makina ane mahwendefa emakona ayo anokubvumira kuisa pini pasi pehuwandu hwehuwandu hwaunoda kusimudza.
Iyi mishandi inowanzova nyore kushandisa uye haifaniri kugadziriswa zvakawanda, kunze kwekuda kusimudza kana kuderedza chigaro. Izvozvo zvinoita kuti izvi zvifadze vatangadzi nokuti mishonga iyi inofamba nenzira yakasarudzwa. Somuenzaniso, paunenge uchiita chifukidzo chemapfupa uye iwe unosundira, unobva kunze uye nenzira imwechete yekudzokorora kwose. Kana iwe uri kushandisa dumbbells, iwe unofanirwa kudzora nzira yehuremu uye uone kuti uri kushandisa fomu yakanaka, chimwe chinhu chishandiswa zvitsva chingasave chakagadzirira kuita.
Plate-Loaded Machines
Izvi zvinoshanda zvakafanana nemashandi emashini mune zvavanoshandisa munzira yakatarwa. Kusiyana ndiko, iwe unofanirwa kuisa mahwendefa kumushini.
Izvi zvinogona kuva zvakanakire kune mumwe munhu anoda kuvaka simba uye kukura nokuti iye anogona kukwanisa kunyatsoona kuwanda kweiyo kukasimudzwa. Izvo zvisingabatsiri ndezvechokwadi kuti unofanirwa kutakura mahwendefa iwe pachako unogona kuva wekuvhima zvese pachako pachako.
Kana iwe wakamboenda kumitambo yekurovedza, iwe unogona kunge uchipinda mudambudziko rekusunungurwa kwemashini mumwe munhu akasiyiwa. Haisi yakanaka chaizvo yekudzidzira maitiro .
Iko Kunaka uye Kuda Kwemakine
Pros
- Zviri nyore kushandisa . Zvizhinji zvemichina zviri nyore kuverenga, uye vazhinji vavo vanobatanidza mifananidzo yekuita maitiro.
- Zvinotsigira . Machini anopa padded kutsigira muviri wako, kuitira kuti iwe unogona kushanda pakuvaka simba kunze kwekunge uchinetseka zvikuru nezvomufomu.
- Iwe unogona kusimudza zviremu zvakakura zvisingawaniki . Nemhaka yekutsigirwa ikoko, unogona kutakura zviremu zvakakura mumugwagwa wakachengeteka usinganetseki nezvekukuvara.
- Zvimwe zvinodzorwa . Machinisi anokufambisa kuburikidza nekufambisa kwakakodzera kwebasa racho, saka zvakaoma kunyengedza, kunyange kana masimba ako aneta.
- Zvisingatyisidzi . Kune vanotanga, mishonga inogona kuva sarudzo yakanaka nokuti iwe unonyatsoziva kuti ungaishandisa sei. Mishonga yakawanda yegyms yeboka maererano neboka remasumbu, saka iwe unogona kazhinji kuenda kubva kune imwe mishonga kuenda kune inotevera usingatauri kana kukakavara.
- Yakachengeteka . Iwe hausi muduku wekuzvikuvadza iwe pachako nokuti mishonga inotsigira muviri wako wose.
Cons
- Fixed path . Nzira yakagara yagadzirirwa mumichina yakawanda inogona kuva yakanaka kune vanotanga, asi zvinoreva zvakare kuti iwe hauna kubatanidza mitsipa yakagadzikana sezvamunoda nemasero asina kuiswa. Izvozvo zvinoita kuti michina isanyanya kuderera sezvo miviri yedu isingafambi munzira yakatarwa.
- Kushamwaridzana kusina . Uine magumisiro, iwe unogona kuita zvakasiyana-siyana zvekudzidzira, asi mishonga inowanzopa rimwe chete basa.
- Chimwe chiyero chinokwana zvose . Izvo zvisingabatsiri zvekushandisa mishonga ndeyokuti yakagadzirirwa munhu wepakati akaenzana. Kana iwe uri shoma kana kuti wakakura kudarika mavhareji, unogona kuva nenguva yakaoma kuwana nzvimbo yakanaka pane mamwe mishonga.
- Boring . Iwe unogona kuwana zvinhu zvizhinji zvekuita nezviremeredzwa zvepachena, asi mishonga chete inoshandisa chimwe chinhu. Zviri nyore kunetseka nekufamba kwenguva.
Cable uye Pulley Machines
Mishonga yeChina uye pulley inowanzonzi pane dzakawanda uye dzinopa rudzi rwakasiyana rwekudzidziswa simba. Kusiyana nemichina, tambo uye mapurisa hazvitevedzeri nzira yakarongeka. Izvozvo zvinoreva kuti iwe unofanira kusanganisira zvose zvemitsipa yako yekusimudzira kuti utungamirire kufamba kwesimbi. Iyo miviri yakawanda yaunosanganisira, iyo yakasimba inowanikwa uye inowedzera makoriro aunopisa.
Uye, kusiyana nemasero asina rusununguko, michina yemakambani inokasiyanisa uremu muhuwandu hwakazara hwekufamba kwebasa racho. Saka, kusiyana nedumbbell biceps curl apo pane imwe chete yepamusoro mutsva mumutambo, bheteri biceps curl inofanana nekurwisana sezvo iwe uchipfeketa uremu uye pasi, saka misungo yako inochengetedza kushanda kumwechete muhutano hwose.
Izvo Zvokudya uye Izvo zveChete nePulley Machines
Pros
- Kunyanya kubudirira . Makamera emakanda anosiyana-siyana muhuwandu hwakazara hwekufamba kwebasa racho, zvichiita kuti mishonga yako isarambe yakasimba yekuvaka simba.
- Kusiyanisa . Neemichina iyi, unogona kugadzirisa tsanga kumusoro kana pasi kuti ugare kune chero basa chero ripi neripi remuviri wepamusoro nepamusoro. Iwe unogonawo kugadzirisa tambo kuti uite ruoko rumwe kana gumbo pane imwe nguva, zvichikupa dzimwe nzira dzokusarudza.
- Kusiyana . Mishoni yemagetsi inowanzove yakasiyana-siyana semakumbo, mazariro, uye kubata kuitira kuti uitewo basa rimwechete nenzira dzakawanda.
Cons
- Dzidzo yepamusoro yepamusoro . Kufanana nezviremba zvisingabhadharwi, uri mukutonga kwekutambisa uremu uye pasi uye kuchengeta chimiro chakanaka, chimwe chinhu chingave chakaoma kune vanotangisa.
- Zvimwe zvakanyanya . Nemhaka yokuti iwe unopesana pachikamu chimwe nechimwe chemufambiro, iwe unopisa mishonga yakawanda uye inotungamirira kukuwedzera. Zvakare, izvi zvingasava zvakanaka kune anotanga uyo asina kushandiswa kusimudza zvisikwa.
- Zvinogona kuvhiringidza . Izvo zvakasiyana-siyana zvematafura nemaspirine zvinogonawo kuva zvinotyisa kune zvidzidzo zvitsva. Kuona zvose zvakasungirirwa uye kuedza kuona kuti vanoshanda sei zvinogona kuvhiringidza, saka unogona kuwedzera rubatsiro kubva kune pro kana uchishandisa mhando dzemichina.
Mienzaniso yeMikirwo yekuvhiya
Izvo hazvina kufarirwa kana zvasvika pakusarudza simba yekudzidzira midziyo. Zvose izvi zvinogona kukubatsira kuti uwane simba uye uwedzere hukama hunoonda. Bheti yako yakanakisisa ndeyokushandisa zvakasiyana-siyana zvemidziyo kuitira kuti iwe unogara uchinetsa muviri wako nenzira itsva.
> Sources:
> The American Council on Exercise. Zvisungo zveSvondo vs. Simba-Kudzidzisa Midziyo. ACE Fit. https://www.acefitness.org/acefit/fitness-fact-article/2655/free-weights-vs-strength-training/.
> Bryant CX, Green DJ. ACE Personal Trainer Manual: Iyo Yakagadziriswa yeVashandi Vakanaka . San Diego, CA: American Council on Exercise; 2003.