Alesi Nàlé Wò Racks Kple Benches Dzi Be Woanɔ Agbe Didi Kple Dɔwɔwɔ

Ne míebu kamedefefewɔƒea dzadzraɖo ŋu la, zi geɖe la, míebua amidede afɔdzideƒe ƒe alidziblanu alo kaƒomɔ̃ ɖɔɖɔɖo ŋu. Esi wònye be Racks kple Benches nye gakpo siwo nɔa teƒe ɖeka ta la, zi geɖe la, wokpea fu le 'ɖoe eye nàŋlɔe be' ƒe susu me.

Esia nye vodada si xɔ asi ŋutɔ.

Togbɔ be mɔ̃ mele elektrik-kaɖi me o hã la, edoa dzi le nuteɖeamedzi, ʋuʋudedi, kple fifia si gblẽa nu le ame ŋu gbogbo aɖewo me gbesiagbe. Menye ɖeko bench press ƒe bolt si me mekɔ o alo J-hook si xɔ dzo la nye nusi doa dziku na ame ko o—enye dedienɔnɔ ƒe afɔku gã aɖe.

Be nàkpɔ wò gadede asi ta eye nàkpɔ egbɔ be ʋufɔti ɖesiaɖe le dedie la, ehiã be nàwɔ ɖoɖo ɖe eŋu. Wò mɔfiame blibo si ku ɖe wò dzi kpɔkpɔ ŋue nye esi . Aƒeme Kamedefefewɔƒe Dɔwɔnuwo kple asitsatsa ƒe agbawo

1. Dzadzɛnyenye ƒe Ðoɖoa: Avuwɔwɔ Kple Gbeɖuɖɔ Kple Dɔlékuiwo

Wò dɔwɔnuwo ƒe futɔ gãtɔ evee nye fifia (si nana xɔa xɔdzo eye wògbãa xɔmenuwo) kple chalk (si xɔa tsi).

A. Dzadzraɖo ɖe xɔmenuwo ŋu (The Bench Pad) .

Vinyl pad si le wò Adjustable Bench dzie nye unit la ƒe akpa si mebɔbɔ o wu.

• Sea: Tutue ɖe anyi le kamedede ɖesiaɖe megbe .

• Mɔnua: Zã adzalẽ kple tsi fafɛ alo kamedefefewɔƒe ƒe nututunu tɔxɛ aɖe si me vinyl mele o.

• Nusiwo Nàtsri: Mègazã aha, bleach, alo atike siwo me amonia le gbeɖe o. Atike siawo nana vinyl la ƒuna, si wɔnɛ be wògbãna heɖenɛ le ɣleti aɖewo megbe.

B. Frame kple Steel Dzadzraɖo

• Ke: Ke si wotsɔ tsaka kple fafa naa ɖiƒoƒo aɖe si ɖua aŋɔa. Tsɔ microfiber avɔ si xɔ dzo tutu xɔmenuwo kwasiɖa sia kwasiɖa.

• Chalk ɖeɖeɖa: Ne èzã chalk la, anɔ eme be eƒoa ƒu ɖe wò barbell ƒe knurling kple wò rack ƒe J-hooks dzi. Chalk léa tsi ɖe gakpoa ŋu, si wɔnɛ be gbeɖuɖɔa nɔa kabakaba. Zã nylon brɔs nàtsɔ atutu chalk ɖa le doawo me.

2. Dzodzro: 'Bolt Check' la.

Ʋuʋudedi nye nusi wua ame le ɖoɖoezizi me na liƒo. Ɣesiaɣi si nètsɔ barbell kpekpe aɖe ƒo ɖe edzi la, ƒutsotsoe siwo ʋuʋuna toa xɔa me. Le ɣeyiɣi aɖe megbe la, esia nana be nutiwo kple gaviwo megaɖea asi le wo ŋu o.

A. Ɣleti sia Ɣleti ƒe Sesẽnuwɔwɔ

Zi ɖeka le ɣletia me la, wɔ 'wrench round.'

• Kpɔ gɔmeɖoanyi ƒe gavi siwo lé wò xɔtunua ɖe anyigba la ɖa.

• Kpe kpekpea ƒe gavi siwo le tsitrenuawo tame sesĩe.

• Pro Tip: Ne èkpɔ be boltwo le ʋuʋum enuenu la, bu Blue Loctite (ka dzraɖoƒe) ƒe tsitete aɖe sisi ɖe eŋu ŋu be woanɔ dedie.

B. Welds kple Pop-Pins me dzodzro

• Welds: Kpɔ ƒunukpeƒe siwo gakpo do go gakpo le la kple ŋku. Ne èkpɔ ɖa ƒe fli aɖewo le amadedea me la, ate ŋu afia be nuteɖeamedzi le ga si le ete ŋu.

• Pop-Pins: Le Adjustable Benches , dzi la, ele be pin si xea zikpui ƒe dzogoe la naʋuʋu faa. Ne elé ɖe eŋu la, zikpui la ate ŋu amu le ʋufɔti titina.

Dedienɔnɔ ƒe Dzidzenu: Amerikatɔwo ƒe Kamedefefewo Ŋuti Atikewɔwɔ ƒe Kɔledzi (ACSM) kafui be woaŋlɔ dɔwɔnuwo dzi kpɔkpɔ katã ɖe nuŋlɔɖigbalẽ me, vevietɔ na asitsaƒewo, be woakpɔ egbɔ be wokpɔ agbanɔamedzi ta.

3. Nya Siwo Bɔ Ðe Ame Ŋu ƒe Kuxiwo Gbɔkpɔkpɔ

le nyonyome nyuitɔ kekeake gɔ̃ hã Rack kple Bench siwo ate ŋu atu nusiwo mebɔ o vɛ le ɣeyiɣi aɖe megbe. Alesi woaɖɔ wo ɖoe nye esi.

4. Agbenɔƒe Didi: Aɖaŋuɖoɖowo le Zãzã Ŋu

Beléle na xɔa hã ku ɖe alesi nàzã gear lae ŋu.

1. Mèga 'Slam' Rack la o: Racking the bar aggressively ate ŋu adze nu sesẽ, gake eɖea gakpoa eye wògbãa plastic liners siwo le wò J-hooks dzi. Racking si dzi wokpɔna le dedie wu eye wòkpɔa wò gear ta.

2. Kpekpeme Mama: Le nudzraɖoƒewo la, na agba siwo kpekpe wu nanɔ ete eye nàna agba siwo le bɔbɔe wu nanɔ etame. Esia ɖea nuheŋusẽ ƒe titina dzi kpɔtɔna eye wòxea mɔ na eƒe ʋuʋu.

Nyanuwuwuw

Kamedefefewɔƒe si ŋu wodzra ɖo nyuie nye kamedefefewɔƒe si le dedie. Ne èzã miniti 10 pɛ ko le kwasiɖa me tsɔ kɔ wò Racks kple Benches ŋu hebla wo sesĩe la, èkpɔa egbɔ be woli ke abe gbesigbe nèƒle wo ene.

Ðo ŋku edzi be dɔwɔnu siwo dzena yeye eye wowɔa dɔ nyuie la ʋãa wò (alo wò hameviwo) be nàna hehe wò sesĩe wu.

Ðe ɖoɖo si nèwɔ fifia la mate ŋu adzra ɖo oa? Ne wò zikpuiwo le ʋuʋum alo wò zikpuiwo le xɔxlɔ̃m to eme la, ke ɣeyiɣia de be nàtrɔ asi le wo ŋu wòanɔ anyi eteƒe nadidi abe dɔwɔƒewo ene. Dzro tiatia siwo woate ŋu awɔ dɔ sesẽwo le le míaƒe... Racks kple Benches ƒe Agbalẽdzraɖoƒe.