So kɔnɔ farikoloɲɛnajɛyɔrɔw marayɔrɔw: 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 ɲumanw sugandi Storage Racks , i bɛ se ka degelikɛnɛ dɔ da min bɛ 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 ani rack bɛ i bolo girinya 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 ye 'A-Frame' Rack jɔlen ye

Nin ye yɔrɔ-kɔlɔsili laban ye dumbbells (dumbɛriw) la.

• A bɛ baara kɛ cogo min na: Sanni a ka girinyaw jɛnsɛn ka kɛɲɛ ni ɲɔgɔn ye, ka tɛmɛn fɛn jan dɔ kan, A-Frame bɛ u dalajɛ ka jɔ sankanso dɔ kɔnɔ.

• Nafa min bɛ a la: A bɛ dumbbells 5-50lb set minɛ sennasanbara la min tɛ se mɛtɛrɛ kɛrɛnkɛrɛnnen 2 ma. O bɛ don nɔgɔya la nkɔni dɔ kɔnɔ, ka so cɛmancɛ da wulilen to walasa ka lamaga.

B. Fura min bɛ kɛ kogo kan

• Profil: Baara kɛ ni i ka kogow ye, i kana baara kɛ ni i ka duguma ye.

• Nafa min bɛ a la: Barbell, girinya tabali ani resistance bands min bɛ bila kogo la, o bɛ duguma ka jɛya pewu. O nafa ka bon kosɛbɛ lakana kama, wa a bɛ saniya (ani mobili jɔli) nɔgɔya kosɛbɛ.

C. 'Mass Storage' yɔrɔ

• Profil (Profil): Etajɛri min bɛ kɛ sanfɛyɔrɔ caman na, min bɛ sanubɔlan fla fara ɲɔgɔn kan kettlebells/balls kama ni rails ye bumper plates kama.

• Nafa min bɛ a la: A bɛ fɛn marayɔrɔ saba danfaralenw fara ɲɔgɔn kan ka kɛ kelen ye.

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

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 yaala a lamini na .

• Yɔrɔ minnu bɛ fɛnw bɔ ɲɔgɔn na: Aw bɛ aw ka fɛn marayɔrɔ to aw bolo bɛ se ka se aw ka sigilan walima aw ka sigilan ma, nka aw ye aw jija ka yɔrɔ 3 sɔrɔ a dɔgɔyalenba la walasa ka fɛn marayɔrɔ girinyaw bɔ ka sɔrɔ aw ma kogo walima filɛlikɛlan gosi.

• Mobile Storage: Aw ye jateminɛ kɛ racks minnu bɛ ni casters (wotoro) gɛlɛnw ye. O b’a to i bɛ se ka girinyaw wuli ka taa farikoloɲɛnajɛ kɛ ani k’u dogo finidoncogo walima nkɔni dɔ kɔnɔ n’i ye o kɛ ka ban.

B. Baarakɛcogo caman

• Fɛn minnu bɛ fara ɲɔgɔn kan: Aw bɛ fɛn marayɔrɔ ɲini min bɛ se ka nɔrɔ aw ka kuran bilayɔrɔ la . Bi squat rack caman kɔnɔ, dingɛw bɛ u la ka kɛ girinya tabali pinɛw ye, o bɛ kɛ sababu ye ka girinya jiri danfaralen dɔ ban.

• Jɛkulu: Jɛkulu ka minɛnw suguya ka kɛɲɛ ni u suguya ye. Aw bɛ 'pull' minɛnw bɛɛ (bandes, straps) mara fɛnɲɛnamafagalan kelen kan ani ka 'push' fɛnw (cakɛda, dip belt) mara dɔ wɛrɛ kan.

Design Insight: ka fɔ la American Council on Exercise (ACE) , , sigida min labɛnna ka ɲɛ, o bɛ dɔ bɔ hakili ta fan fɛ doni na, o b’a to farikoloɲɛnajɛla bɛ se k’u sinsin pewu u cogoya n’u fanga kan sanni u ka taa yɔrɔ ɲagaminenw na.

3. So kɔnɔ farikoloɲɛnajɛ kɛcogo ɲumanw

Ni marayɔrɔ hakilitigi ye, i bɛ se ka 'High-Density' kalan kɛ—ka baara caman kɛ waati dɔɔnin kɔnɔ.

Misali kɛcogo: 'Clean Floor' Circuit

Mun na a bɛ baara kɛ: Ni fɛn marayɔrɔ kɛrɛnkɛrɛnnen dɔ bɛ i bolo, i bɛ se ka wuli o yɔrɔnin bɛɛ farikoloɲɛnajɛw ni ɲɔgɔn cɛ k’a sɔrɔ i ma i sennateliya gear kan.

1. Goblet Squats: Aw bɛ kettlebell minɛ ka bɔ cɛmancɛ tabali la.

2. Dumbbell Press: Aw bɛ dumbbell minɛ ka bɔ sanfɛyɔrɔ la.

3. Fura bololanɛgɛw : Aw bɛ bolokuru minɛ ka bɔ duguma tabali la.

O kɔlɔlɔ : Aw bɛ farikolo bɛɛ lajɛlen farikoloɲɛnajɛ kɛ sen 6x6 yɔrɔ la, ka fɛn kelen-kelen bɛɛ segin a yɔrɔ la lafiɲɛbɔ waatiw la. O bɛ farikoloɲɛnajɛyɔrɔ to lakana la ani a labɛnnen don ka ɲɛsin ɲɔgɔndan nata ma.

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.

• Fiɲɛbɔ: Aw kana aw ka rakiw gɛrɛntɛ ka u kɛ bɛton kogo ɲiginnen na. Aw bɛ yɔrɔ dɔ to yen min janya ye santimɛtɛrɛ 2 ye walasa fiɲɛ ka se ka yaala, o bɛ nɔgɔ bali ka kɛ fɛnmarayɔrɔ kɔfɛ.

• Ladonni tuma bɛɛ: Aw bɛ to ka aw ka fɛnw ko ka jigin,Yɔrɔ misɛnniw na, buguri bɛ dalajɛ joona ani a bɛ se ka yɔrɔw kɛ nɔgɔ ye.

Kuncɛli

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

Ni i ye Storage Rack sugandi min bɛ se ka kɛ fɛn caman ye ani k’i ka labɛn kɛcogo ɲuman kɛ, i bɛ se ka jagokɛyɔrɔ dɔ baarakɛcogo ladege so kɔnɔ min tɛ fɛn ye. 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 ka fɛnw marayɔrɔw . An ka minɛnw dilannen don walasa ka jagokɛla ka muɲuli di ni sennasanbara ye min dilannen don bi so kama.