Fitness equipment: Comparison between fixed equipment and free weights

Comparison between fixed equipment and free weight

When talking about sports training, we have to mention training equipment. Tools help us achieve better sports performance. Different equipment has different characteristics and advantages and disadvantages!

Training equipment can be roughly divided into two categories: fixed equipment and free weight!

Fixed equipment: safety equipment that pulls weight through specially designed pulleys and steel cables to create resistance for training. When used, train according to the method of the equipment design. Fixed equipment refers to many combined equipment in the gym. When used, you must exercise according to the fixed route designed by the instrument. Free weight: There is no fixed movement trajectory, it is relatively free! Barbells, dumbbells, and kettles are the protagonists of free weight training.

Fixed equipment

Advantages

＊Safe and simple to learn. Very easy to use. Easy to be familiar with, and the technology is also simple. It has high stability for beginners and special groups. Whether it is changed through moving latch (weight piece trainer) or on other trainers (hydraulic, pneumatic) changes, it is very simple to change resistance.

＊Pin-piece weight trainer needs to change weight similar to using free weight

Some trainers provide variable resistance to try to conform to the muscle force action curve. Although it cannot be completely the same as the muscle force action curve, it is already similar to normal mechanics.

＊isometric muscle force trainer controls speed and allows athletes to perform different movements such as slow, moderate and fast with maximum effort.

＊Resistance training can be performed unilaterally and bilaterally.

＊Easy to evaluate progress, and it is also easy to detect resistance and repetitions. Some trainers have built-in computers that can store training messages .

Allow some movements that are difficult to use for free weight training.

＀　＀　＀　＀　＀　＀　＀　＀　There are movements that are difficult to use for free weight training.

＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　＀　� The sex is reduced. In fact, the trainer does some work instead of muscles.

＊Some trainers can only perform one or load-bearing training movements. Some restrictions will restrict the grip or foot angle.

＊The free weight of the hydraulic/pneumatic trainer can increase the muscles instantly. Since the hydraulic/pneumatic trainer is equipped with no additional load at the beginning of the action, the muscles are increased at the beginning of the activity.

＊Some trainers cannot provide sufficient resistance for strong people. When the same training is performed on different trainers, the load volume may change relatively largely.

＊Consider the limitations of the trainer settings. If you want to talk about the trainer, it is difficult for me to fully adjust according to users of different heights, weights, and limb lengths.

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Compounds!

Preferring to compound movements in training

Free weight

＊Not expensive and requires less maintenance than the trainer.

＊Requiring more antagonist muscles and stability Muscle activity, a movement that supports the body in all planes. Allows more secure movements that must be controlled by A and B, which is a good stimulus for balance and coordination.

Allows more room for change between hands and feet to change the stimulus.

Are small equipment to teach many training. There are more movement restrictions, and some equipment can also be moved very easily.

Resistance training can be practiced in one-sided or bilateral.

Can set movement goals: centripetal, centrifugal and isometric muscle movements. 　　　＊It is easy to detect resistance and repetitions when evaluating progress.

＊You can do Olympic weightlifting, the best accelerated instant force training. Free weight is more conducive to explosive training and better instant force and speed development.

＊Easy to set common movements in athletes or daily activities.

＊Effects） Effectively improve all the components of healthy competitive sports.

＊Disadvantages

＊Due to more stability needs, there may be a higher risk of injury .

＊It takes longer to change weight, between training sets and between changes.

＊It may take more time to learn the correct technique, especially Olympic weightlifting.

＊Certain movements may require coaches (bench press, shoulder press and squat lift).

＊The resistance line is vertically downward, so some actions on the cross-section (relative to the anatomical position) may not bear the maximum resistance.

This article is excerpted from ACSM's Foundation of Strength Training And Conditioning Chapter 12

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Priorits of compound movements during training