Fɛɛnw ɲɛfɔli
Laada nafa min be sɔrɔ baarakɛyɔrɔw la
Jigi-ka -Dugukolo dilanni Gene:
Komi baarakɛyɔrɔ min b’a seen don kosɔbɛ farikoloɲanagwɛ minanw dilanni na, Xinzhen be tugu laɲini jɔnjɔn kɔ min ye "ka fɛɛnw yiriwa cogo dɔ la min be duguma ani ka sugu yiriwa ni ɲɛtaga ye tuma bɛɛ". Ka sinsin ɲinini ni yiriwali kan ani fɛn jɔnjɔnw dilanni kan i n’a fɔ jagokɛlaw ka fanga minɛnw ani kardiyo minɛnw, Alemaɲi ka fɛɛrɛw sariyaw, ani dilanni minɛnw minw be ɲɛtaga sɔrɔ.
Jagoya min be lizinibaara fanga bonya:
Ka jigi la a yɛrɛ ka dilanfɛnw nafaw kan, Xinzhen t’a sinsin a yɛrɛ ka dilanfɛnw yɛlɛmani dɔrɔn kan, nka a b’a ɲini fana ka koo sifa caaman mako wasa i n’a fɔ gofɛrɛnɛman ka birow, farikoloɲanagwɛyɔrɔw ani foroba farikoloɲanagwɛyɔrɔw. Ni a b’a seen don jamana ka farikoloɲanagwɛyɔrɔw ka bidɛrɛw la ani ka minanw fɛɛrɛw di minw be kɛ ka kɛɲɛ ni mɔgɔ sago ye, o be baarakɛcogo ɲumanw yɛlɛma ka kɛ dusudon ye ka izini ka baarakɛminɛnw yiriwali latanga.
Ka bololabaara ka laada sabati farikoloɲanagwɛ minanw baara la:
Ka tugu ɲumanya sariya kɔ min ye "ka ɲumanya sugandi, baarakɛcogo ɲuman, ani ɲumanya sɛgɛsɛgɛli", o baarakɛyɔrɔ ye ɲumanyako ɲɛnabɔcogo dɔ sigi sen kan min be bɛn ni ISO9001 sariyaw ye ani a ye patenti 29 lajɛn. Ka fɛɛrɛ kuraw don ɲɔgɔn na ni ɲumanya kɔlɔsili ye, a be "bololabaara dilan" hakilina labato ka ban k'a ta fɛnw dilancogo ergonomi yɛlɛmani na ka taga a bila fɛnw dilancogo nɔgɔyali la ani feereli kɔfɛ dɛmɛ min be di wagati bɛnnin na.
Ka farikoloɲanagwɛ baarakɛyɔrɔ ka laada kura n’a ka piyɔniyekow yira:
Komi Xinzhen ye baarakɛyɔrɔ dafanin ye min be ɲininiw ni yiriwali, dilanni ani feereli fara ɲɔgɔn kan, a ma dan fɛɛn kelen dɔrɔn ma nka a be to ka fɛɛnw dancɛw bonya ka kɛɲɛ ni sugu ka makoya ye—k’a ta jagokɛlaw ka baarakɛminanw na ka taga a bila baarakɛminanw na minw be bɛn jama ka kɛnɛyako ma, ani ka bɔ fɛɛnw na minw be bɛn ɲɔgɔn ma ka taga a bila furaw la minw be kɛ ka kɛɲɛ ni mɔgɔ sago ye.
Sigida seko ni lɔnko fanga sɔrɔli nafa jamana ka kɛnɛyako jaabili la
Ka jamana ka farikoloɲanagwɛ laada waleyali nɔgɔya:
Ni baara ye ka "jamanadenw ka kɛnɛyako makoɲɛfɛnw wasa ani ka jamana ka kɛnɛyako porogaramu jaabi", Xinzhen b'a ka fɛnw labɛncogo siri kosɔbɛ ni sigiɲɔgɔnya kɛnɛyako makoɲɛfɛnw ye. Ni minanw bilara foroba farikoloɲanagwɛyɔrɔw la marabolo caman na jamana kɔnɔ, a be farikoloɲanagwɛ minanw dɛmɛ ni baarakɛlaw ye ani minw latanganin lo, ka "lɔnniya farikoloɲanagwɛ" hakilina gwansan yɛlɛma ka kɛ loon o loon baara ye min be se ka sɔrɔ. A be "farikoloɲanagwɛ baarakɛta ni farikoloɲanagwɛ lɔnniya" latanga ka kɛ jamana ka bɛnkan ye, ka jamana ka farikoloɲanagwɛ seko ni lɔnko jɛnsɛnni n'a ka dunniya nɔgɔya.
Laada yiracogo min b’a yira ko baarakɛyɔrɔ ka kunkanbaaraw be kɛ:
Ka yiriwali hakilina sabati min ye "san kɛmɛ{0}}baarakɛyɔrɔ lɔli ye ani ka sigida kunkanbaaraw dafa", a b'a daminɛ ka jɛɲɔgɔnya kɛ ni farikoloɲanagwɛ baarada ni waritigiw ye foroba farikoloɲɛnajɛyɔrɔw lɔli la, ka baarada yiriwali ni sigida farikoloɲanagwɛ baarada fara ɲɔgɔn kan kosɛbɛ. Nin jagokɛcogo min ye "simbiyɔzi ye baarakɛyɔrɔ ka nafa ni sigida ka nafa cɛ" o be kunkanbaara misaliya dɔ sigi farikoloɲanagwɛ minanw baarakɛyɔrɔ fitininw ni cɛmancɛw ma, min b’a to u filankuru caaman be se k’u sen don jamana ka farikoloɲɛnajɛ poroze la ani ka dɛmɛ don Sinuwaw ka farikoloɲanagwɛ fanga jɔli ka laadalakow waleyali la.
Tilenninya : Xinzhen ka jagokow dusukun .
Ka tugu baarakɛɲɔgɔnya hakili ma min ye “Tilenninya, piyɔniye, kokurabɔ, ani ɲumanya” ye, Xinzhen be tilenninya ta k’a kɛ jagokɛlaw ka yɛlɛmaniw sariyakolo jɔnjɔn ye. O fɛɛrɛ tɛ dan tiɲɛn kɔrɔ jɔnjɔn ma "tilenniya i n'a fɔ jusigilan ani ka baara sigi sen kan ni lannaya ye" Sinuwaw ka jagokɛcogo la nka a be tilenninya ni jɛɲɔgɔnya fana lawuli ka kɛ jagokɛcogo ɲuman ye farikoloɲanagwɛ minanw dilanyɔrɔ la sugu kɛcogo fɛ, ka lannaya musaka dɔgɔya baarakɛyɔrɔw ka jɛɲɔgɔnya ani ka kɛnɛyako sigi sen kan.
Marto fanga fanga minanw:
Nafa minw be sɔrɔ dilan cogo la
Nafa jɔnjɔnw, fɛɛn suguya ani baarakɛcogo sɛbɛnw
Ergonomi tagamacogo:
Minɛnw ka tagamasiɲɛw be bɛn pewu ni farikolo ka fanga ye min b’a lawuli. Ka ɲɛsin tagamasiɲɛw ma i n’a fɔ disi digi ani senw digi, a be bɛn farikolo ka biomekanikiw ma, o be farikolo laɲiniw ka fɔrɔmasɔn ɲuman sabati k’a sɔrɔ a be joginni faratiw dɔgɔya kosɔbɛ ka bɔ cogoya jugu la—o bɛnnin lo farikoloɲanagwɛla ŋanaw ni farikoloɲanagwɛ daminɛbagaw ma.
Iso-Kɛrɛfɛla dilan cogo min be se ka yɛlɛma:
A be bolo kelen-, seen kelen -, walima yɔrɔ fila ka kalan dɛmɛ ɲɔgɔn fɛ. A ka ɲi ka numanbolo-kinyanbolo fanga danfaraw latilen ni fɔrɔmasɔn kelen ye, walima ka dɔ fara fanga kan ni fɔrɔmasɔn fila ye minw be kɛ ɲɔgɔn fɛ, ka bɛn ni fɔrɔmasɔn sifa caaman ye.
A be mɛn ani a ka dɔgɔ-Ladonni:
A dilanna ni nɛgɛ ɲumanba ye ani a dilancogo ɲumanw ye, a be se ka fani don ka bɔ ɲɔgɔndanbaw la, o min b’a to farikoloɲanagwɛyɔrɔw tɛ to ka dilan tugun. O pilaki-ladon cogo b’a to baara ka nɔgɔya k’a sɔrɔ a ladonko ka gwɛlɛ.
Kalan yɔrɔ ciden misaliya baara jɔnjɔnw
| Fɔrɔmasɔn yɔrɔ |
Lasigiden misaliya |
Baara jɔnjɔnw |
| Disi | Iso-Kɛrɛfɛla jiginin disi digi | A be disi dugumayɔrɔ lo ɲinina tigitigi, k’a sɔrɔ a be triceps ni kamankun fasaw lawuli. A be ni iso-lateral weight stack dilan cogo ye, a be lɔ cogo tilennin na ani a be sigiyɔrɔw latanga walisa ka se ka lɔ—o ye baarakɛminan nafaman ye jagokɛyɔrɔw ka farikoloɲanagwɛyɔrɔw la. |
| Disi | Masini min be disi digi | A be baara kɛ ni disi sanfɛla barika ye, ka disi sanfɛla koow ɲɛnabɔ minw ma yiriwa. Girinya min be se ka yɛlɛma, o be se ka kɛ ni fanga sifa caaman ye, o be dɛmɛ don ka disi laminiw labɛn cogo bɛnnin na. |
| Kamankunw |
Iso-Kɛrɛfɛla kamankun digi masin |
A be sinsin deltoid fɔrɔmasɔn lo kan k’a sɔrɔ a be triceps baara la. Minɛn min be ɲɔgɔn sɔrɔ ni yɔrɔ caaman ye min be gɛrɛnw tilen ani ka farikolo sanfɛla-baara bɛɛ fanga bonya. |
| Kɔfɛ | Siginin Lat Pulldown Masini | A be lats ni bolow fasaw barika bonya lats sigininw fɛ ani kɔfɛ-the-kan pulldowns fɛ. Minan jɔnjɔn dɔ min be se ka kɔfɛla yɔrɔbaw lɔ, ka bolow fanga bonya ani ka kɔfɛla fasaw muɲu. |
| Kɔfɛ | Iso-Kɛrɛfɛla kurunboli masin | A be kurunboli tagamasiɲɛw ladegi walisa ka lats laɲini. A be kɔfɛ-bolo lamagacogo wajibiya, ka kɔfɛ fasa ɲɛfɔli n’a kɔlɔsili fisaya. |
| Marifaw | Bicep Curl masin min siginin be | Kɛrɛnkɛrɛnniya la biceps degeli kama ni tagamasiɲɛw ye minw be bɛn ni bolow yɛlɛmayɔrɔw ye. A be biceps yiriwali lawuli tigitigi, k’a yɛrɛ degera fasa cogoya la ani fanga yiriwali makoya la. |
| Marifaw | Sigiyɔrɔ Tricep ɲɔndi masin | A be sinsin triceps barika kan ni yɛlɛmani dafaninw ani yɛlɛmaniw ye. A be ni iso-lateral dilan cogo ye ka bolo kelen kalan, ka bolo fanga basigi. |
| Senw | Degere 45 siginin senw digi masin | A be nɛgɛkunbɛnnanw, nɛgɛkunbɛnnanw ani farikolo duguma-fasa wɛrɛw laɲini. Senw digi yɛlɛmaniw be fasa caaman ka baarakɛɲɔgɔnya lawuli, ka farikolo fanga n’a ka muɲuli sabati—o ka ɲi ka squats dafa. |
| Senw | Masini min be misiden siginin lawuli | A kɛrɛnkɛrɛnnin lo ka misidenw kalan. Sigiyɔrɔ dilan cogo be basigi sabati, ka lumbar sarali bali. Fanga tigitigi min be kɛ, o be misiden fasaw lawuli ka ɲɛ walisa ka laminiw labɛn ka ɲɛ. |
Seri kɛrɛnkɛrɛnninw ani minan wɛrɛw
ONEUP Marteau fanga Bumblebee seri
A be dilan cogo kuraw don ɲɔgɔn na, ka fɛɛrɛ dafaninw di jagokɛyɔrɔw ma.
Raki Premiyɔmu Seri:
A be ɲɛfɛ-dayɛlɛnin premium squat racks ani -baara caman press racks minw be se ka doni caman ta. A bɛnnin lo ni tagamasiɲɛ girinmanw ye i n’a fɔ squats ani presses, a be kɛ ka caya baarakɛlaw ka kalansow la.
Niche ka minan kɛrɛnkɛrɛnninw:
A be kan fɔrɔmasɔn mansinw ni oblique curl mansinw yira, minw be fasa kulu misɛnw datugu walisa ka farikoloɲanagwɛ fɔrɔmasɔn ɲuman sɔrɔ.
Labɛncogo sɛbɛnw
Ka kɔn-Fɔrɔmasɔn ɲɛ:
Aw ye girinyafɛnw sɛgɛsɛgɛ k’a filɛ n’u be bila yɔrɔ lafiyanin na ani k’a filɛ n’u be latanga. Daminɛbagaw b’a daminɛ ni kilo 2,5-5 ye. Aw ye miniti 5-10 kɛ ka farigolo gwan, k’aw sinsin farikolo yɔrɔw ni fasaw kan minw be yen, walisa ka joginni farati dɔgɔya.
Fɔrɔmasɔn wagati la:
Aw ye tugu minanw ka tagamacogo kɔ ka ɲɛ; aw k’aw yɛrɛ tanga ka yɛlɛma wala ka yɛlɛma. Aw ye aw kɔ to pad kan, aw ka core engaged, aw senw ka pɛtɛ walima ka gɛrɛntɛ cɛmancɛ basigi. I ka ninakali cogo bɛnnin na: i ka ninakali bɔ n’i be baara kɛra, i ka ninakali n’i be lafiɲɛna. I yɛrɛ tanga ka ninakali minɛ wala ka yɛlɛmayɛlɛma.
Post-Fɔrɔmasɔn:
Aw ye girinyafɛnw labɛn kokura ani ka fɔrɔmasɔn yɔrɔ labɛn. Aw ka farikolo yɔrɔ dɔw yɛlɛma (sekɔndi 10-15 kelen kelen bɛɛ la) walisa ka fanga bɔ aw la.
Jamanadenw kɛrɛnkɛrɛnninw:
Denmisɛnw, mɔgɔ minw be ni farikolo bana dɔw ye, ani fɛn wɛrɛw, u ka kan ka baara kɛ n’u ye ka kɛɲɛ ni baarakɛlaw ka ɲɛminɛli ye. Ni bana b’i la, i k’o lalɔ joona joona. Ni minanw tɛ baara kɛra koɲuman, i ka baarakɛlaw weele—i kana u bɔ ɲɔgɔn na i yɛrɛ ma.
Komi an ye precore dilanbagaw ni feerekɛlaw dɔ ye minw ka baara ka ɲi ka tɛmɛ tɔɔw bɛɛ kan Sinuwa jamana na, an be fɛnw yira minw ka ɲi ani u sɔngɔ ka gwɛlɛ. Aw k’aw hakili sigi ka precore sɔngɔ gwɛlɛ san ka feere yan an ka izini fɛ. Aw ka ɲɔgɔn sɔrɔ n’an ye walisa ka baara dɔ kɛ aw yɛrɛ ye.