Racks ani Benches for Home Gyms: Yɔrɔ ni baarakɛcogo ɲuman caya

'Garage Gym Revolution' bɛ yan. Mɔgɔ caman bɛ ka jago kɛ jagokɛyɔrɔw la minnu falen bɛ mɔgɔw la ka tɛmɛn fɔlɔ kan, walasa ka degeliw nɔgɔya u ka so.

Nka, gɛlɛya belebele min bɛ sotigi fanba bolo, o tɛ dusudon ye—o ye yɔrɔ ye . A ka c’a la, fɛnmarayɔrɔ min bɛ se mɛtɛrɛ kɛrɛnkɛrɛnnen 2000 ma, o tɛ i bolo; i bɛ ni sugolan ye min bɛ i bolo, i bɛ ni dugujukɔrɔyɔrɔ ye, walima garazi tilancɛ.

Kibaru duman? I mago tɛ senna-tɛgɛrɛba la walasa ka diɲɛ seleke naani farikolo jɔ. Ni i ye ɲumanw sugandi Racks and Benches , i bɛ se ka degelikɛnɛ dɔ da min bɛ se ka baara kɛ kosɛbɛ yɔrɔ la min ka dɔgɔn i n’a fɔ mɛtɛrɛ 10x10.

Nin gafe in kɔnɔ, an bɛ yɔrɔ lakanani minɛnw sugandicogo sɛgɛsɛgɛ ani k’i ka sigicogo labɛn walasa ka baara kɛ ka ɲɛ.

1. Minɛn ɲumanw sugandili yɔrɔ danmadɔw kama

Jagokɛyɔrɔ la, masin bɛ i bolo farikolo bɛɛ kama. In a Home Gym , insitiri kɛnɛ kelen-kelen bɛɛ ka kan k’a ka keep sɔrɔ. Aw mago bɛ minɛnw na minnu bɛ se ka kɛ fɛn caman ye ani minnu ka dɔgɔ.

A. La Rack: Squat Stand ni fanga Cage

• The Power Cage: Hali n’a bɛ lakana caman di, a bɛ yɔrɔ caman ta.

• Fɛn min bɛ se ka furakɛ: Aw bɛ ɲini Half Rack walima Squat Stand . O da wulilen dilancogo ninnu bɛ J-kɔnɔna nafamaw di walasa ka sɔgɔsɔgɔ ani ka digi nka u senkɔni yecogo ni farikolo ta fan fɛ ka dɔgɔ kosɛbɛ.

• Yɔrɔ marayɔrɔ jɔlen: Aw bɛ rack dɔ sugandi min kɔnɔ, plati marayɔrɔ pegs bɛ don a kɔnɔ. O bɛ kɛ sababu ye ka girinya jiri danfaralen dɔ bɔ yen, o bɛ duguma yɔrɔ nafamaw bɔ.

B. Bench: Bench kelen min bɛna u bɛɛ mara

Aw kana sigilan fla ni sigilan min bɛ jigin.

• Fɛn min bɛ se ka kɛ: Aw bɛ wari bila la min ka ɲi kosɛbɛ . Banc Adjustable (FID - Flat, Incline, Decline)

• Mun na: A bɛ kɛ sigilan fla ye walasa ka fanga kɔrɔta, ka kɛ sigilan ye min bɛ jɛgɛn ka ɲɛsin kamankun digilenw ma, ani ab station ye walasa ka baara kolomaw kɛ. A bɛ mebɛri saba bila u nɔ na cogo ɲuman na.

Browse Compact Solutions: Aw ye yɔrɔ-ko nafama dilancogo lajɛ an ka... Racks ani Banches Collection.

2. Yɔrɔ ɲɛnabɔli hakɛw

Ni i ye i ka minɛnw sɔrɔ dɔrɔn, a labɛncogo nafa ka bon kosɛbɛ. Farikoloɲɛnajɛ yɔrɔ min labɛnna ka ɲɛ, o bɛ a ye ko a ka dɔgɔ ani a bɛ mɔgɔ fari faga baara la.

A. 'Baarakɛsu' Hakilila

Aw mago tɛ yɔrɔ dɔrɔn na ka ɲɛsin rack ma; aw mago bɛ yɔrɔ la walasa ka taa yɔrɔ wɛrɛ.

• Barbell Clearance: Olɛnpi bar min bɛ kɛ ka kɛɲɛ ni sariya ye, o janya ye mɛtɛrɛ 7 ye. Aw mago bɛ yɔrɔ la min ka dɔgɔn ni santimɛtɛrɛ 6 ye fan kelen-kelen bɛɛ la walasa ka platiw doni ka ɲɛ.

• Banc Clearance: Aw ye aw jija yɔrɔ bɛ aw bolo ka sigilan sama ka bɔ rack kɔnɔ walasa ka dumbbell baara kɛ k’a sɔrɔ aw ma kogo gosi.

B. Mobili ye Key ye

• Wotoro: Aw ye aw jija aw ka Banc Adjustable bɛ ni bolifɛnw ye. Farikoloɲɛnajɛ yɔrɔ fitinin dɔ la, i bɛna to ka sigilan lamaga ka don ani ka bɔ fɛnmarayɔrɔ la.

• Kogo marayɔrɔ: Aw bɛ fɛn bɛɛ bɔ duguma. Aw bɛ baara kɛ ni bɔgɔlanw ye minnu bɛ sigi kogo kan, ka ɲɛsin bandiw, cɛsirilanw ani barajuru ma ni aw tɛ baara kɛ ni u ye.

Design Insight: ka fɔ la American Council on Exercise (ACE) , , so farikoloɲɛnajɛyɔrɔ lakananen bɛ yɔrɔ gansan de wajibiya min ka dɔgɔn ni mɛtɛrɛ kɛrɛnkɛrɛnnen 20-30 ye farikoloɲɛnajɛw kama minnu sinsinnen bɛ lamaga kan i n’a fɔ fogonfogonw walima kettlebell swings.

3. So kɔnɔ farikoloɲɛnajɛ kɛcogo ɲumanw

Ni Rack and Bench sigicogo nɔgɔman ye, i bɛ se ka farikoloɲɛnajɛw kɛ minnu bɛ baara kɛ kosɛbɛ, minnu bɛ fanga ni dusukun (Metabolic Conditioning) fara ɲɔgɔn kan.

Misali kɛcogo: 'Push-Pull' Superset

Mun na a bɛ baara kɛ: Ni aw bɛ farikolo kuluw ɲɔgɔn falen falen ɲɔgɔn na, aw man kan ka lafiɲɛ waati jan kɔnɔ, o bɛ aw ka farikoloɲɛnajɛ teliya.

1. Barbell Squat (Rack): 4 ye seti 8 ye.

   • Superset ni: Pull-ups (Rack Bar): 4 bɛ se ka dɛsɛ.

2. Incline Dumbbell Press (Banc réglable): 3 sets de 10 reps.

   • Superset ni: Dumbbell Rows (Ka baara kɛ ni Bench ye walasa ka dɛmɛ don): 3 sets of 10 reps.

3. Seated Shoulder Press (Banc à 90 degrés): 3 sets de 12 reps.

Nin farikolo bɛɛ farikoloɲɛnajɛ bɛɛ bɛ barbell kelen dɔrɔn de wajibiya, sigilan kelen ani rack kelen—o dafalen don so labɛncogo nɔgɔman kama.

4. Lakanali yɔrɔ kelen na

Tuma caman na, degeliw kɛli so kɔnɔ, o kɔrɔ ye ka degeliw kɛ i kelen na. O b’a to i ka So farikoloɲɛnajɛ minɛnw ka ɲi kosɛbɛ.

• Yɛrɛlajɛ: Aw ye aw jija aw ka rack bɛ 'Safety Spotter Arms.' sɔrɔ Ni aw ma se ka bench press rep kɛ, o bolow bɛ girinya minɛ walasa a kana aw mugumugu.

• Basigi: I n’a fɔ a ɲɛfɔra cogo min na an ka... Maintenance Guide , ka to ka i ka bololanɛgɛw lajɛ, o nafa ka bon kosɛbɛ ni farikoloɲɛnajɛ baarakɛlaw tɛ i bolo k’o kɛ i ye.

Kuncɛli

Yɔrɔ fitinin tɛ dan ye; o ye welekan ye walasa ka baara kɛ koɲuman.

Ni i ye bɛ se ka baara caman kɛ ani Rack compact sugandi Banc Adjustable min , i bɛ se ka degeliw 90% ladege minnu bɛ sɔrɔ jagokɛyɔrɔ la. I bɛ waati tiɲɛ taama na, ka wari mara tɔndenw ka kɛta la, ani ka hɔrɔnya sɔrɔ ka dege i yɛrɛ ka sariyaw kan.

Yala i labɛnnen don k’i ka so kɔnɔna fɛn caman sɛmɛntiya wa? Sɛgɛsɛgɛli kɛ XYS Fitness Racks ni Bankiw . An ka minɛnw dilannen don walasa ka jagokɛla ka muɲuli di ni sennasanbara ye min dilannen don bi so kama.