Viɖe Vevi Siwo Le Squat Rack Zazã Me: Nusita Wòle Be Nàde Wò Kamedede ƒe Ðoɖowɔɖi Me

Zɔ yi kamedefefewɔƒe vevi ɖesiaɖe me, eye àkpɔ gakpo gã aɖe si xɔ aƒe ɖe anyigba. Esiae nye Squat Rack (alo Power Rack), eye woate ŋu aʋli nya be eyae nye dɔwɔnu vevitɔ kekeake si woatsɔ atu ŋutilã sesẽ si te ŋu nɔa te ɖe nɔnɔme sesẽwo nu.

Le gɔmedzelawo gome la, ate ŋu adze nusi doa vɔvɔ̃ na ame. Le ʋufɔla bibiwo gome la, enye kɔkɔeƒe.

Gake nukatae gaxɔ sia le vevie nenema gbegbe ɖo? Menye nu kpekpewo kɔkɔ ɖeɖeko ŋue wòku ɖo o; ekuna ɖe nu kɔkɔ kɔm ŋu le aɖaŋu me . Eɖanye be èle hehe xɔm le asitsaƒe alo nèle Best Squat Racks for Home Gyms dometɔ ɖeka tum o, dɔwɔnu sia ƒe viɖewo gɔmesese atrɔ wò hehexɔxɔ.

Nusitae squat rack dze be wòanye wò ɖoɖowɔɖi ƒe dzogoedzikpee nye esi.

1. Ʋuʋu Ŋusẽtɔ Kekeake Kple Lãmetsiwo ƒe Tsitsi

Viɖe vevitɔ si le squat rack ŋue nye be enaa nète ŋu wɔa Compound Movements dedie.

Kamededewo ƒe Fia

Woyɔa barbell squat zi geɖe be 'Kamedede ƒe Fia' elabena exɔa quads, hamstrings, glutes, kple lower back esime wòle nu wɔm kple core hena liƒo.

• Agbatsɔtsɔ si Gbɔna Vivi: Be lãmeka natsi la, ele be nàdzi wò kpekpeme ɖe edzi vivivi. Afɔdzideƒe nana nète ŋu ɖea barbell kpekpe aɖe le abɔta ƒe kɔkɔme, si wɔnɛ be nànɔ teƒe si sɔ nyuie be nàte ŋu akpɔ agba siwo màte ŋu akɔ tso anyigba o la gbɔ.

• Lãmetsiŋusẽ ƒe Ŋuɖoɖo: Wokpɔe be nu kpekpe siwo wotsɔ kɔa lãmekawoe le agba me doa ŋusẽ lãmetsi siwo tua lãmekawo ƒe dodo geɖe wu ne wotsɔe sɔ kple mɔ̃ siwo ɖea wo ɖokui ɖe aga.

Numekuku Ŋuti Nugɔmesese: Numekuku aɖe si wota ɖe Journal of Strength and Conditioning Research me ɖee fia be afɔdzideƒe siwo me kpekpeme le faa xɔa lãmekawo ƒe ka geɖe ŋutɔ wu afɔti siwo wotsɔa mɔ̃ ƒoa afɔtiwoe, si wɔnɛ be woƒe kpekpeme dzina ɖe edzi ɣeyiɣi didi wu.

2. Dedienɔnɔ ƒe Mɔnu Mlɔetɔ (Hehenana Ame Ðekaɖeka) .

Susu gbãtɔ si ta amewo ƒlea Squat Racks na woƒe aƒewoe nye Dedienɔnɔ.

Ne wò ɖeka nèle hehe xɔm la, vɔvɔ̃ nɔa anyi ɣesiaɣi: 'Nukae adzɔ ne nyemete ŋu kɔ kpekpeme la ɖe dzi o?'

Ne rack mele eme o la, ne wodo kpo nu le squat alo bench press sesẽ aɖe me ate ŋu anye afɔku. Ne rack le eŋu la, enye nya si menye nya o.

Akpa si Spotter Arms Wɔna

Ŋusẽdzraɖoƒe nyui ɖesiaɖe va kple dedienɔnɔ ƒe ʋuƒo siwo woate ŋu atrɔ asi le le tsia dzi (Spotter Arms alo Safety Pins).

• Alesi wòwɔa dɔe: Èɖoa pinawo ɖe wò squat alo bench press ƒe teƒe si bɔbɔ wu la te tututu.

• Emetsonu: Ne wò lãmekawo do la, ɖeko nèɖiɖia ʋuƒoa ɖe lãgbalẽgoloawo dzi. Rack la léa kpekpeme la, eye nèƒua du doa go le ete, dedie eye nuvevi aɖeke mèwɔe o.

Dedienɔnɔ ƒe akpa sia naa kakaɖedzi wò be nàtu wò seɖoƒewo. Àte ŋu ate ame ŋutɔ ƒe nuŋlɔɖi yeye ma (PR) kpɔ esi nènya be wò megbe le agbalẽdzraɖoƒea.

Pro Tip: Be nàkpɔ egbɔ be dedienɔnɔ ƒe mɔnu siawo wɔa dɔ ne èhiã wo la, Squat Rack Maintenance edziedzi nye nu vevitɔ. Lé ŋku ɖe wò spotter alɔwo ŋu ɣleti sia ɣleti be woƒe xɔtunuwo le bliboe hã eye nàkpɔ egbɔ be gavi siwo wotsɔ xea mɔ na wo la le dɔ wɔm bliboe hã.

3. Nu Vovovowo ƒe Nuwɔwɔ Si Sɔ Kple Wo Nɔewo: Menye Squats Ko Tae Wòle O

Ŋkɔ 'Squat Rack' nye ŋkɔ gbegblẽ vie. Ele be woayɔe ŋutɔŋutɔ be 'Full Body Station.'

Ne èzã agbatsɔkeke ɖeka kple zikpui si woate ŋu atrɔ asi le la, àte ŋu awɔ kamedede ɖesiaɖe kloe si hiã be nànɔ ŋutilã blibo me.

A. Bench Nyadzɔdzɔdɔwɔƒea

Tsɔ zikpui aɖe ƒu gbe ɖe agbatsɔkekea me. Fifia ɖoɖo si le dedie wu le asiwò na:

• Flat/Incline Bench Press: Tsɔ agba kpekpewo ɖo taɖodzinu na akɔta dedie.

• Seated Shoulder Press: Ðo pinawo ɖe dzi be woaɖe ʋuƒoa bɔbɔe hena dɔwɔwɔ le yame.

B. Akɔta kple Nu veviwo ƒe Ŋgɔyiyi

Egbegbe rack akpa gãtɔ, siwo dome míaƒe... Squat Racks Collection , va kple ɖekawɔwɔ hehe-dzi bar.

• Pull-Ups/Chin-Ups: Kamedede nyuitɔ kekeake na akɔta si keke.

• Afɔ Siwo Wotsɔ Kpe Ðe Dzi: Tu nu vevi sesẽ aɖe ɖo.

• Rack Pulls: Ðo dedienɔnɔ ƒe ʋuƒoawo ɖe klo ƒe kɔkɔme dzi be woaɖo taɖodzinu na akɔta ƒe akpa si le etame kple mɔ̃wo ɖeɖiteameŋu manɔmee le deadlift blibo me.

4. Dɔwɔwɔ Nyuie na Aƒeme Kamedefefewɔƒewo

Ne teƒe sue aɖe koe le asiwò la, afɔdzideƒee nye afɔti si le dzogoe ene me zazã nyuie wu.

Le esi teƒe be ɖeka naƒle zikpui dzi nyadzɔdzɔdɔwɔƒe si le vovo, xɔ kɔkɔ si woate ŋu ahe ayi dzi, kple afisi woate ŋu abɔbɔ nɔ anyi la, Power Rack eƒoa wo katã nu ƒu.

• Nudzraɖoƒe: Nudzraɖoƒe geɖe ƒe nudzraɖoƒewo ƒe gaviwo le agbaka dzi, si wɔnɛ be wò kpekpemewo nɔa ɖoɖo nu eye womeganɔa anyigba o.

• Nusiwo wotsɔ kpe ɖe eŋu: Àte ŋu atsɔ dip bars, tomebɔmb, kple band pegs akpe ɖe rack ŋu, atrɔ teƒe si ƒe lolome nye afɔ 10 sq wòazu kamedefefewɔƒe si me wowɔa nusianu le.

Tu Wò Ðoɖowɔwɔ: Be nàna wò rack la nate ŋu azãe le mɔ vovovowo nu la, tsɔe kpe ɖe míaƒe dzogoe geɖe siwo le eme la dometɔ ɖeka ŋu Bench Siwo Woate Ŋu Atrɔ Asi Le.

Nyanuwuwuw

la nye o; Squat Rack Menye gakpo ƒe pɔmpiwo koe enye gadede wò ŋutetewo me.

Enaa Dedienɔnɔ be woana hehe ame ɖekaɖeka, Liƒo be woakɔ nu kpekpewo, kple Versatility be woaɖo taɖodzinu na lãmeka ƒe hatsotso ɖesiaɖe. Èɖanye gɔmedzela si le didim be yeasẽ ŋu alo kɔla deŋgɔ si le nuŋlɔɖi yeye yome tim o, rack lae nye afisi wowɔa dɔa le.

Mègaɖe asi le wò hehexɔxɔ ƒe gɔmeɖoanyi ŋu o. Dzro tiatia siwo woate ŋu awɔ dɔ sesẽwo le le míaƒe... Squat Racks Product List eye nàɖe afɔ gbãtɔ ayi kamedede ƒe ɖoɖo si sesẽ wu, si le dedie wu gbɔ.