Squat Racks for Home Gyms: Ahunmu ne Nneɛma a Etu mpɔn a Wɔbɛma Ayɛ Kɛse

'Garage Gym Revolution' no wɔ ha. Nnipa pii redi aguadi apɔw-mu-teɛteɛ adan a nnipa ahyɛ mu ma ho aguadi sen bere biara de ahwehwɛ ntetee a ɛyɛ mmerɛw wɔ fie.

Nanso, asɛnnennen kɛse a ɛwɔ afiewuranom dodow no ara so no nyɛ nea ɛkanyan wɔn—ɛyɛ ahunmu . Ɛda adi sɛ wunni adekoradan a ne kɛse yɛ anammɔn 2,000 ahinanan; wowɔ mpa a ɛka ho, dan ase ntwea so, anaa kar dan fã a ɛda so ara hia sɛ wode kar hyɛ mu.

Asɛmpa no? Wonhia anammɔn kɛse bi na ama woanya nipadua a ɛkorɔn wɔ wiase nyinaa. Ɛdenam a ɛfata a wobɛpaw so no Squat Rack , wubetumi ayɛ ntetee beae a ɛyɛ adwuma yiye wɔ beae ketewaa bi te sɛ anammɔn 10x10.

Wɔ akwankyerɛ yi mu no, yɛhwehwɛ sɛnea wobɛpaw nnwinnade a ɛmma baabi nsɛe na yɛahyehyɛ wo nhyehyɛe no ma ayɛ adwuma yiye.

1. Rack a ɛfata a wobɛpaw ama mmeae a ɛyɛ kakraa bi

Wɔ apɔw-mu-teɛteɛ dan a wɔtɔn mu no, wowɔ afiri a wɔde yɛ ntini biara. Wɔ Home Gym mu no , ɛsɛ sɛ nsateakwaa ahinanan biara nya ne keep. Wuhia nnwinnade a wotumi de di dwuma wɔ akwan horow so na ɛyɛ ketewaa bi.

A. Fold-Back Ɔfasu a Wɔde Si So So Rack

Eyi ne ade a ɛsen biara a ɛkora ahunmu so.

• Sɛnea ɛyɛ adwuma: Wɔde hinged a wɔde gyina hɔ no. Sɛ woyɛ apɔw-mu-teɛteɛ wie a, wuyi dua a wɔtwe kɔ soro no na wobobɔ nneɛma a ɛteɛ no mu kɔ ɔfasu no so.

• Mfaso a Ɛwɔ So: Ɛdan ​​squat rack ma ɛbɛyɛ profile a emu dɔ nnu nsateakwaa 5, na ɛma wutumi de wo kar si kar dan mu bere a woayɛ apɔw-mu-teɛteɛ akyi.

B. Squat Gyinabea no

• The Profile: Nea ɛnte sɛ power cage a ɛwɔ adum anan no, Squat Stand yɛ nneɛma abien a ɛteɛ wɔ nnyinaso a ɛyɛ den so.

• Mfaso a Ɛwɔ So: Ɛwɔ aniwa a ɛyɛ ketewaa koraa na sɛ ɛho hia sɛ wosan hyehyɛ dan no a, ɛnyɛ den sɛ wobɛtu. Ɛma adwuma a ɛho hia a rack yɛ a enni ahunmu no so.

C. Half Rack a ɛwɔ Storage no

• The Profile: Anamɔn kwan a ɛyɛ ketewaa a ɛka ho ne mprɛte a wɔde sie gyina hɔ.

• Mfaso a Ɛwɔ So: Ɛdenam wo mu duru a wode besie wɔ rack no so so no, wufi hia a ɛho nhia sɛ wunya dua a ɛyɛ soronko a wode kari ade, na ɛmma wunnya fam baabi a ɛsom bo.

Browse Compact Solutions: Hwɛ mfonini ahorow a ɛmma ahunmu nsɛe pii wɔ yɛn Squat Racks Nneɛma a Wɔaboaboa Ano.

2. Ahunmu Optimization Hacks

Sɛ wunya wo gear no wie a, sɛnea wɔahyehyɛ no no ho hia yiye. Apɔw-mu-teɛteɛ dan a wɔanhyehyɛ no yiye no te nka sɛ ɛyɛ hihiaa na ɛmma wɔmfa nni dwuma.

A. 'Adwumayɛbea' Adwene no

Ɛnyɛ sɛ wuhia baabi a wode bɛto rack no so kɛkɛ; wuhia baabi a wubetumi atu.

• Barbell Clearance: Olympic bar a wɔtaa de di dwuma no tenten yɛ anammɔn 7. Anyɛ yiye koraa no, wuhia nsateakwaa 6 a ɛwɔ ɔfã biara na ama woatumi de mprɛte ahyɛ mu dwoodwoo.

• Vertical Clearance: Ansa na wobɛtɔ no, susuw wo dan atifi sorokɔ! Hwɛ sɛ wowɔ baabi a ɛdɔɔso a wode bɛtwe nneɛma (wo ti a ɛkɔ bar no so ) a woremmɔ ɔdan no atifi.

B. Nnwuma Pii a Wɔde Di Dwuma

• Attachments: Sɛ́ anka wobɛtɔ dip station a ɛyɛ soronko no, tɔ Dip Attachment ma wo rack. Sɛ́ anka wobɛtɔ afiri a wɔde tow atopae a, tɔ Landmine Attachment.

• Adekorabea: Yi biribiara fi fam. Fa nkɔnsɔnkɔnsɔn a wɔde asisi ɔfasu so di dwuma ma nhama, abɔso, ne barbells.

Design Insight: Sɛnea American College of Sports Medicine (ACSM) kyerɛ no , ofie apɔw-mu-teɛteɛ beae a ahobammɔ wɔ no hwehwɛ sɛ mframa ne kanea a ɛfata ka fam de ka fam ho na amma ɔhyew a ɛboro so ne akwanhyia asiw ano.

3. Ofie Apɔw-mu-teɛteɛ Nhyehyɛe a Etu mpɔn

Sɛ wode Squat Rack nhyehyɛe a ɛnyɛ den di dwuma a, wubetumi ayɛ apɔw-mu-teɛteɛ a etu mpɔn kɛse a ɛka ahoɔden ne cardio (Metabolic Conditioning) bom.

Nhwɛsoɔ Dwumadie: 'Rack Complex' no.

Nea enti a ɛyɛ adwuma: Wotra baabi biako, na wode rack no di dwuma ma biribiara. Mmirikatu a wɔde bɛkyinkyin dan no mu biara nni hɔ.

1. Barbell Squat: 4 sets a ɛyɛ 8 reps.

   • Superset ne: Pull-ups (Rack Bar): 4 sets to huammɔdi.

2. Overhead Press (Inside Rack): 3 sets a ɛyɛ 10 reps.

   • Superset ne: Inverted Rows (Wɔde Barbell di dwuma wɔ Rack): 3 sets of 12 reps.

3. Hanging Leg Raises (Rack Bar): 3 sets a ɛyɛ 15 reps.

Saa nipadua mũ nyinaa apɔw-mu-teɛteɛ yi hwehwɛ sɛ wɔde barbell biako ne rack biako pɛ na ɛyɛ—ɛyɛ pɛpɛɛpɛ ma ofie nhyehyɛe a ɛyɛ ketewaa.

4. Nsiesiei wɔ Mmeae Nketewa

Sɛ wɔde nnwinnade hyehyɛ baabi a ɛyɛ den (te sɛ kar dan) a, nsu a ɛyɛ nwini ne mfutuma betumi ayɛ nsɛm.

• Folding Racks: Sɛ wopaw folding rack a, hinge nsɛntitiriw no ho hia kɛse. Ma wɔmfa srade nhyɛ mu na ama woatumi ayɛ adwuma yiye.

• Rust Prevention: Popa wo nnwinnade no so mpɛn pii sɛ w’apɔw-mu-teɛteɛ dan no wɔ beae a wim tebea ntumi nhwɛ so te sɛ kar dan a.

Awie

Ahunmu ketewaa bi nyɛ anohyeto; ɛyɛ nsato a wɔde to nsa frɛ sɛ yɛnyɛ adwuma yiye.

Sɛ wopaw Squat Rack a ɛyɛ adwuma pii na woyɛ wo nhyehyɛe no yiye a, wubetumi ayɛ apɔw-mu-teɛteɛ a wohu wɔ aguadidan mu no 90%. Wokora bere so wɔ akwantu ho, wokora sika so wɔ asɔremma a wobɛkɔ mu, na wunya ahofadi a wode bɛtete wo ho wɔ w’ankasa wo nsɛm mu.

Woasiesie wo ho sɛ wobɛsakra wo dan a ɛwɔ hɔ no? Hwehwɛ nneɛma mu XYS Fitness Squat Nneɛma a Wɔde Yɛ Adwuma . Wɔayɛ yɛn mfiri no sɛnea ɛbɛyɛ a ɛbɛma atumi atra ase wɔ aguadi mu a ɛwɔ anammɔn a wɔayɛ ama nnɛyi fie no.