Racks kple Benches na Aƒeme Lãmesẽfefewɔƒewo: Teƒe Kple Dɔwɔwɔ Nyuie Wu

'Garage Gym Revolution' va ɖo afisia. Ame geɖe wu le asitsaƒe siwo me amewo sɔ gbɔ ɖo dzram le asitsaƒe siwo me amewo sɔ gbɔ ɖo la dzram be woaxɔ hehe le aƒeme wòanɔ bɔbɔe.

Gake menye nusi ʋãa aƒee nye kuxi gãtɔ kekeake na aƒetɔ akpa gãtɔ o—eyae nye teƒe . Anɔ eme be nudzraɖoƒe si ƒe lolome nye afɔ 2,000 sq mele asiwò o; xɔdɔme si me womezãa nu le o, xɔdɔme si le anyigba ƒe dzogoe, alo ʋudzraɖoƒe afã le asiwò.

Nyanyuia? Mehiã be nàtu afɔti gã aɖe hafi atu ŋutilã si de ŋgɔ wu le xexeame katã o. Ne ètia nyuitɔwo la Racks kple Benches , àte ŋu awɔ hehexɔƒe si wɔa dɔ nyuie le teƒe si le sue abe afɔ 10x10 ene.

Le mɔfiame sia me la, míedzro alesi nàtia dɔwɔnu siwo mexɔa teƒe geɖe o eye míawɔ ɖoɖo ɖe wò ɖoɖoa ŋu be wòawɔ dɔ nyuie wu.

1. Dɔwɔnu Nyuitɔ Tiatia Na Teƒe Siwo Seɖoƒe Le

Le kamedefefewɔƒe si wodzraa nu le la, mɔ̃ aɖe le asiwò na lãmeka ɖesiaɖe. Le Aƒeme Lãmesẽfefewɔƒe , ele be sentimeta ɖesiaɖe si le dzogoe ene me nakpɔ eƒe keep. Èhiã dɔwɔnu siwo woate ŋu azã le mɔ vovovowo nu eye wole sue.

A. Rack la: Squat Stand vs. Ŋusẽ ƒe Atɔ

• Ŋusẽkpɔmɔ̃a: Togbɔ be enaa dedienɔnɔ gãtɔ kekeake hã la, exɔa teƒe geɖe.

• Egbɔkpɔnua: Di Half Rack alo Squat Stand . Aɖaŋu siawo siwo wowɔ le ʋuʋu ɖi la naa J-kɔsɔkɔsɔ vevi siwo woatsɔ abɔbɔ ɖe anyi ahate gake woƒe afɔti si wokpɔna kple esi wokpɔna le ŋutilã me la le sue wu sã.

• Nudzraɖoƒe si Le Tsitrenu: Tia agbalẽdzraɖoƒe si me nudzraɖoƒe ƒe gavi siwo wotu ɖe agbalẽvi dzi le. Esia wɔnɛ be mehiã be woatsɔ ati si ƒe kpekpeme le vovo o, si wɔnɛ be anyigba xɔasi aɖe dzi ɖena kpɔtɔna.

B. Ʋɔnudrɔ̃ƒe: Ʋɔnudrɔ̃ƒe Ðeka si Aɖu Wo Katã Dzi

Mègaƒle zikpui gbadza kple zikpui si le gbadzaa o.

• Egbɔkpɔnua: De ga asi na ƒe nyonyome deŋgɔ Bench si woate ŋu atrɔ asi le si (FID - Flat, Incline, Decline).

• Nusitae: Ewɔa dɔ abe zikpui gbadza si dzi woate ŋu atsɔ ŋusẽ akɔ nu le, zikpui si woate ŋu atsɔ akɔ abɔtae, kple ab station hena dɔ veviwo wɔwɔ. Eɖɔlia xɔmenuwo ƒe akpa etɔ̃ nyuie.

Browse Compact Solutions: Kpɔ aɖaŋu siwo mexɔa teƒe geɖe o le míaƒe... Racks kple Benches Nuƒoƒoƒu.

2. Yamenutome Dzadzraɖo Hacks

Ne ènya xɔ wò gear ko la, alesi woawɔe le vevie ŋutɔ. Kamedefefewɔƒe si womeɖo nyuie o senɛ le eɖokui me be yexaxa eye wòɖea dzi le ame ƒo be yeazãe.

A. 'Dɔwɔɖaka' ƒe Nukpɔsusu

Menye ɖeko nèhiã teƒe na agbalẽdzraɖoƒea o; èhiã teƒe si nàte ŋu aʋuʋu.

• Barbell Clearance: Olympic-fefewɔƒe si wozãna ɖaa didi afɔ 7. Èhiã na teƒe si didi sentimeta 6 ya teti le axa ɖesiaɖe be nàte ŋu atsɔ agbawo ade agbawo me dedie.

• Bench Clearance: Kpɔ egbɔ be teƒe le ye si yeahe bench la ado goe le rack la me hena dumbbell dɔwɔwɔ evɔ màƒo gli o.

B. Ʋuʋu nye Nu Vevi

• Tasiaɖamfɔwo: Kpɔ egbɔ be wò Adjustable Bench la ŋu. tasiaɖamfɔwo le Le kamedefefewɔƒe sue aɖe la, ànɔ zikpui la ʋuʋum ɣesiaɣi anɔ eme henɔ dodom le agbatsɔkekea me.

• Gli Dzraɖoƒe: Ðe nusianu le anyigba. Zã kɔsɔkɔsɔ siwo wotu ɖe gli ŋu na ka, alidziblanu, kple aŋenu ne mèle ezãm o.

Design Insight: Le Amerikatɔwo ƒe Kamedede Ŋuti Aɖaŋuɖoha (ACE) ƒe nya nu la , aƒeme kamedefefewɔƒe si le dedie bia be teƒe si ƒe lolome nade afɔ 20-30 sq ya teti nanɔ anyi na kamedede siwo wotu ɖe ʋuʋu dzi abe lãkusi alo kettlebell ƒe ʋuʋu ene.

3. Aƒeme Kamedede ƒe Ðoɖowɔɖi Nyuiwo

Ne èɖo Rack kple Bench bɔbɔe la, àte ŋu awɔ kamedede siwo wɔa dɔ nyuie ŋutɔ siwo ƒoa ŋusẽ kple cardio (Metabolic Conditioning) nu ƒu.

Kpɔɖeŋu Dɔwɔna: 'Push-Pull' Superset

Nusita wòwɔa dɔ: Ne èɖɔlia lãmeka siwo tsi tre ɖe wo nɔewo ŋu la, mehiã be nàgbɔ ɖe eme ɣeyiɣi didi nenema o, si ana wò kamededea nawɔ kabakaba.

1. Barbell Squat (Rack): 4 ƒuƒoƒo siwo me 8 gbugbɔgawɔ.

   • Superset kple: Pull-ups (Rack Bar): 4 ɖoɖo ɖe kpododonu.

2. Incline Dumbbell Press (Adjustable Bench): 3 ƒuƒoƒo siwo me 10 gbugbɔgawɔ.

   • Superset kple: Dumbbell Rows (Zã Bench hena kpekpeɖeŋu): 3 sets of 10 reps.

3. Abɔta Si Wobɔbɔ nɔ anyi (Bench le dzidzenu 90): 3 sets of 12 reps.

Kamedede blibo sia bia be woatsɔ barbell ɖeka, zikpui ɖeka, kple agba ɖeka ko—si sɔ nyuie na aƒeme ɖoɖo si le sue.

4. Dedienɔnɔ le Ameɖekɛgaxɔ me

Zi geɖe la, hehexɔxɔ le aƒeme fia hehexɔxɔ ɖeɖeko. Esia na be wò ƒe nyonyome Aƒeme Kamedefefewɔnuwo gahiã vevie wu.

• Self-Spotting: Kpɔ egbɔ be 'Safety Spotter Arms.' le wò rack la si Ne èdo kpo bench press rep la, alɔ siawo léa kpekpeme la ale be wòagagbã wò o.

• Liƒo: Abe alesi míeƒo nu tsoe le míaƒe... Maintenance Guide , wò boltwo me léle kpɔ edziedzi le vevie ŋutɔ ne kamedefefewɔlawo mele asiwò be woawɔe na wò o.

Nyanuwuwuw

Teƒe sue aɖe menye seɖoƒe o; enye amekpekpe be woawɔ dɔ nyuie.

Ne ètia Adjustable Bench si woate ŋu azã le mɔ vovovowo nu kple Rack si le sue la, àte ŋu agbugbɔ kamedede siwo wokpɔna le asitsaƒe aɖe ƒe 90% awɔ. Èɖea ɣeyiɣi dzi kpɔtɔna ɖe mɔzɔzɔ ŋu, èdzraa ga ɖo ɖe hamevinyenye ŋu, eye ablɔɖe sua asiwò be nàna hehe wò le wò ŋutɔ wò ɖoɖowo nu.

Èle klalo be yeatrɔ asi le yeƒe xɔ si me womezãa nu le o ŋua? Dzro nu me le... XYS Fitness Racks kple Benches . Wotrɔ asi le míaƒe dɔwɔnuwo ŋu be woana woanɔ anyi eteƒe nadidi le asitsatsa me kple afɔti si wowɔ na egbegbe aƒea.