Sɛ yesusuw apɔw-mu-teɛteɛ dan a yɛbɛsiesie ho a, yɛtaa susuw sɛ yɛde ngo bɛhyɛ treadmill belt mu anaasɛ yɛbɛsiesie cable afiri bi. Esiane sɛ Racks ne Benches yɛ dade asinasin a ɛyɛ static nti, wɔtaa hu amane wɔ 'set it and forget it' adwene no ho.
Eyi yɛ mfomso a ɛho ka yɛ den.
Bere a power rack nni motor no, egyina adwennwen, wosow, ne fifiri a ɛyɛ hu pii ano da biara da. Bolt a ɛyɛ mmerɛw a ɛwɔ bench press so anaasɛ J-hook a ayɛ mmerɛw no nyɛ ade a ɛhyɛ abufuw ara kwa —ɛyɛ ahobammɔ ho asiane kɛse.
Sɛnea ɛbɛyɛ na woabɔ wo sika a wode asie no ho ban na woahwɛ ahu sɛ lift biara yɛ nea ahobammɔ wom no, wuhia adeyɛ bi a wobɛyɛ daa. Wo akwankyerɛ a ɛkɔ akyiri a wode bɛhwɛ wo Home Gym Equipment ne aguadi racks so ni.
1. Ahotew Ho Nhyehyɛe: Nnuru ne Mmoawa a Wɔko Tia
Wo mfiri no atamfo akɛse abien ne fifiri (a ɛma nkannare ba na ɛpaapae nneɛma a wɔde hyɛ mu) ne chalk (a ɛtwetwe nsu).
A. Nneɛma a Wɔde Siesie Nneɛma (The Bench Pad) .
Vinyl pad a ɛwɔ wo Adjustable Bench no so no ne ade a ɛyɛ mmerɛw sen biara wɔ unit no mu.
Mmara no: Popa no wɔ apɔw-mu-teɛteɛ biara akyi .
Ɔkwan a Wɔfa so Yɛ: Fa samina ne nsu a ɛnyɛ den anaasɛ apɔw-mu-teɛteɛ a wɔde popa nneɛma a vinyl nnim a wɔahyira so di dwuma.
Nea Ɛsɛ sɛ Wokwati: Mfa nsa, bleach, anaa nnuru a wɔde tew nneɛma ho a ammonia wom nni dwuma da. Saa nnuru yi ma vinyl no we, na ɛma ɛpaapae na ɛho tew wɔ asram kakraa bi mu.
B. Frame ne Steel a Wɔhwɛ So
Mfutuma: Mfutuma a wɔde ka nsu a ɛyɛ nwini ho no ma efĩ bi ba a edi powder coat no mu. Fa microfiber ntama a ɛyɛ nwini popa frame ahorow no dapɛn biara.
Chalk a Woyi: Sɛ wode chalk di dwuma a, ɛda adi sɛ ɛbɛkɔ soro wɔ wo barbell no knurling ne wo rack no J-hooks no so. Chalk kura nsu a ɛwɔ dade no mu, na ɛma nkannare no yɛ ntɛmntɛm. Fa nylon brɔs popa chalk fi mpaapaemu no mu.
2. Nhwehwɛmu: 'Bolt Check' no.
Wosow ne ade a ekum no komm a ɛma nneɛma gyina pintinn. Bere biara a wobɛbɔ barbell a emu yɛ duru no, asorɔkye a ɛyɛ hu fa frame no mu. Bere kɔ so no, eyi ma nnua ne nhama a wɔde hyɛ mu no mu yɛ hare.
A. Ɔsram Biara a Wɔyɛ no Den
Pɛnkoro ɔsram biara, yɛ 'wrench round.'
Hwɛ base bolts a ɛde wo rack no hyɛ fam no.
Twe nhyiam bolts a ɛwɔ uprights no atifi no mu den.
Pro Tip: Sɛ wuhu sɛ bolts taa gyae a, susuw ho sɛ wode Blue Loctite (thread locker) a ɛtɔ gu fam bɛhyɛ mu na ama ayɛ den.
B. Welds ne Pop-Pins a Wɔhwehwɛ mu
Welds: Fa w’ani hwɛ nkwaa a ɛwɔ baabi a dade ne dade hyia no. Sɛ wuhu sɛ nhwi bi apaapae wɔ paint no mu a, ebetumi akyerɛ sɛ dade a ɛwɔ ase no so adwennwen.
Pop-Pins: Wɔ Adjustable Benches , so no, ɛsɛ sɛ pin a ɛto nkongua no anim no tu kwa. Sɛ ɛbata ho a, benkyi no betumi abubu wɔ mfinimfini.
Ahobammɔ Gyinapɛn: Amerika Agumadi Aduruyɛ Sukuu (ACSM) kamfo kyerɛ sɛ wɔnkyerɛw nnwinnade a wosiesie nyinaa wɔ kyerɛwtohɔ nhoma mu, titiriw ma aguadidan ahorow, na ama wɔahwɛ ahu sɛ wɔbɛbɔ wɔn ho ban afi asodi ho.
3. Ɔhaw a Wodi Ho Asiesie Nsɛm a Ɛtaa Ba
a ɛkorɔn mpo Rack ne Benches betumi anya quirks bere kɔ so no. Sɛnea wobesiesie wɔn ni.
Ɔhaw
Ɛbɛyɛ sɛ Nea Ɛde Ba
Nsiesiei no
Bench a Ɛwosow
Fam a ɛnyɛ pɛpɛɛpɛ anaasɛ pivot bolt a ɛyɛ hare.
Tu kɔ baabi a ɛyɛ tratraa. Sɛ ɛkɔ so a, kyekyere pivot bolt titiriw no mu denneennen (nanso ɛnsɛ sɛ ɛyɛ den araa ma entumi nsiesie).
Stuck Nsiesiei Pin
Srade a ayow anaasɛ mfutuma a ɛboaboa ano.
Fa kakra petepete Silicone Lubricant (ɛnyɛ WD-40) pin dan no mu na yɛ adwuma kɔ anim ne akyi.
Paint/Rust a Wɔabɔ no Chipped
Nkɛntɛnso a efi nneɛma a emu duru yɛ mu.
Fa sandpaper a ɛyɛ fɛ fa anhwea a ɛyɛ nwura wɔ baabi ketewa a nkannare no wɔ no na fa paint a esiw nkannare ano ka ho ntɛm ara.
J-Hook Nhyɛso
Plastic liners a asɛe.
Sɛ plastic ahobammɔ a ɛwɔ wo J-hooks no so no asɛe akodu dade no so a, sesa nkɔnsɔnkɔnsɔn no na ama woabɔ wo barbell knurling no ho ban.
4. Nkwa Ntraso a Wɔbɛtrɛw: Afotu a Wɔde Di Dwuma
Maintenance nso fa sɛnea wode gear no bedi dwuma ho.
Don't 'Slam' the Rack: Racking the bar aggressively betumi ayɛ te sɛ nea emu yɛ den, nanso ɛbɔ dade no na ɛbubu plastic liners a ɛwɔ wo J-hooks no so. Controlled racking yɛ ahobammɔ na ɛkora wo gear so.
Mu duru a Wɔkyekyɛ: Wɔ nneɛma a wɔde sie nneɛma so no, fa mprɛte a emu yɛ duru gu ase na fa mprɛte a emu yɛ hare gu soro. Eyi ma tumi a ɛtwe ade ba fam no brɛ ase na ɛmma ɛnkɔ fam.
Awie
Apɔw-mu-teɛteɛ dan a wɔahwɛ so yiye yɛ apɔw-mu-teɛteɛ a ahobammɔ wom. Ɛdenam simma 10 pɛ a wode siesie wo dapɛn biara na wokyekyere no denneennen so no Racks ne Benches , , wohwɛ hu sɛ ɛbɛkɔ so ayɛ den te sɛ da a wotɔɔ no.
Kae sɛ nnwinnade a ɛte sɛ nea ɛyɛ foforo na ɛyɛ adwuma pɛpɛɛpɛ kanyan wo (anaa w’asɔremma) ma wɔtete wo ho denneennen.
So wo mprempren nhyehyɛe no ntumi nsiesie? Sɛ wo benkyi ahorow no wosow anaasɛ wo rack ahorow no reyɛ nwunu a, ɛyɛ bere a ɛsɛ sɛ woyɛ nsakrae ma ɛyɛ mfiridwuma mu ahoɔden a ɛtra hɔ kyɛ. Hwehwɛ akwan a emu yɛ duru a wobetumi apaw wɔ yɛn Racks ne Benches Nhomakorabea.
Fa ka ho : Shiji Nnwumayɛbea,Ningjin,Dezhou,Shandong,China
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