Squat Racks 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, so duguma nkɔni, walima garazi tilancɛ min ka kan ka don mobili kɔnɔ hali bi.

Kibaru duman? I mago tɛ senna-tɛgɛrɛba la walasa ka diɲɛ seleke naani farikolo jɔ. Ni i ye ɲuman sugandi Squat Rack , 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. Ka Rack ɲuman sugandi 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. A Fold-Back Wall Mount Rack

Nin ye yɔrɔ-kɔlɔsilikɛla laban ye.

• A bɛ baara kɛ cogo min na: A jɔlenw bɛ siri. Ni aw ye farikoloɲɛnajɛ kɛ ka ban, aw bɛ samalan bɔ ka a jɔlenw da ka taa kɔnɔna na ka u kɛ kogo la.

• Nafa min bɛ a la: A bɛ sɔgɔlilan caman tigɛli kɛ ka kɛ profil ye min kɔnɔna tɛ se santimɛtɛrɛ 5 ma, o b’a to i bɛ se k’i ka mobili jɔ garazi kɔnɔ farikoloɲɛnajɛ kɔfɛ.

B. A ka Squat Stand

• Profil: tɛ i n’a fɔ kuran cage min bɛ kɛ ni jiribolo naani ye, Squat Stand a bɛ kɛ ni jɔlan fila ye minnu bɛ basigi sabatilen kan.

• Nafa min b’a la: A sen yecogo ka dɔgɔn kosɛbɛ, wa a jiginni ka nɔgɔn ni i mago bɛ ka so labɛn kokura. A bɛ rack (rack) baara nafama di k’a sɔrɔ a ma fanga sɔrɔ yɔrɔ la.

C. Half Rack ni Storage

• Profil: Senna-tɛgɛrɛ min ka surun, min kɔnɔ, plati jɔlen marali bɛ sɔrɔ.

• Nafa min bɛ a la: Ni aw bɛ aw ka girinyaw mara fɛnmarayɔrɔ la , aw bɛ girinyajiri danfaralen mago bɔ, o bɛ duguma yɔrɔ nafamaw bɔ.

Browse Compact Solutions: Aw ye yɔrɔ-ko nafama dilancogo lajɛ an ka... Squat Racks Koleksi.

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. 'Baarakɛyɔrɔ' 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.

• Vertical Clearance: Sani i ka sanni kɛ, i ka i ka sanfɛla janya suman! Aw bɛ aw jija ka yɔrɔ caman sɔrɔ ka ɲɛsin samali ma (aw kun bɛ taa bara sanfɛ ) ka sɔrɔ aw ma sanfɛla gosi.

B. Baarakɛcogo caman

• Attachments: Sani i ka dip station danfaralen san, i ka Dip Attachment san i ka rack kama. Sani i ka kɛ ni minɛnw ye minnu bɛ kɛ dugukolo kan, aw bɛ minɛn dɔ san min bɛ wele ko Landmine Attachment.

• Fɛn marayɔrɔ: Aw bɛ fɛn bɛɛ bɔ duguma. Aw bɛ baara kɛ ni fɛnɲɛnamafagalanw ye minnu bɛ sigi kogo kan, ka ɲɛsin bandiw, cɛsirilanw ani barajuru ma.

Design Insight: ka fɔ la American College of Sports Medicine (ACSM) , , so kɔnɔ farikoloɲɛnajɛ kɛyɔrɔ lakananen bɛ fiɲɛbɔ ni yeelen bɛrɛbɛrɛ de wajibiya ka fara duguma yɔrɔ kan walasa ka funteni ni kasaara bali.

3. So kɔnɔ farikoloɲɛnajɛ kɛcogo ɲumanw

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

Misali kɛcogo: 'Rack Complex' ye.

Mun na a bɛ baara kɛ: I bɛ to yɔrɔ kelen na, ka baara kɛ ni rack ye fɛn bɛɛ la. Boli tɛ kɛ ka so lamini.

1. Barbell Squat: 4 setiw ye 8 ye.

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

2. Sanfɛla digi (Inside Rack): 3 sets 10 reps.

   • Superset ni: Inverted Rows (Ka baara kɛ ni Barbell ye Rack kɔnɔ): 3 sets of 12 reps.

3. Senw kɔrɔtacogo jɛgɛlen (Rack Bar): 3 sets of 15 reps.

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

4. Ladonni yɔrɔ fitininw na

Ni minɛnw donna yɔrɔ gɛlɛn na (i n’a fɔ garazi), nɛnɛ ni buguri bɛ se ka kɛ ko ye.

• Racks foli: Ni aw ye foli rack sugandi, charnière yɔrɔw nafa ka bon kosɛbɛ. Aw bɛ tulu kɛ u la walasa u ka baara kɛ ka ɲɛ.

• Nɔgɔ kunbɛnni: Aw bɛ to ka aw ka minɛnw ko ka jigin ni aw ka farikoloɲɛnajɛyɔrɔ bɛ yɔrɔ la min tɛ waati cogoya kɔlɔsi i n’a fɔ garazi.

Kuncɛli

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

Ni i ye Squat Rack sugandi min bɛ se ka kɛ fɛn caman ye ani k’i ka labɛncogo ɲuman kɛ, i bɛ se ka degeliw 90% ladege minnu bɛ sɔrɔ jagokɛyɔrɔ dɔ 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 Squat Racks ye . An ka minɛnw dilannen don walasa ka jagokɛla ka muɲuli di ni sennasanbara ye min dilannen don bi so kama.