Racks da Benches don Gyms na Gida: Ƙarfafa sarari da inganci

Juyin juya halin Garage Gym' yana nan. Fiye da mutane fiye da kowane lokaci suna cinikin cunkoson wuraren motsa jiki na kasuwanci don dacewar horo a gida.

Duk da haka, babban kalubale ga mafi yawan masu gida ba dalili ba ne - sararin samaniya ne . Wataƙila ba ku da wurin ajiyar ƙafar ƙafa 2,000; kuna da ɗakin kwana, kusurwar ƙasa, ko rabin gareji.

Labari mai dadi? Ba kwa buƙatar ƙaƙƙarfan sawun ƙafa don gina ingantaccen yanayin duniya. Ta hanyar zabar masu kyau Racks da Benches , za ku iya ƙirƙirar yankin horo mai girma a cikin yanki mai ƙanƙanta kamar 10x10 ƙafa.

A cikin wannan jagorar, mun bincika yadda ake zaɓar kayan aikin ceton sarari da shirya saitin ku don mafi girman inganci.

1. Zabar Kayan Aikin Da Ya dace don Wurare Masu Iyaka

A cikin dakin motsa jiki na kasuwanci, kuna da inji don kowane tsoka. A cikin Gym na Gida , kowane inci murabba'in dole ne ya sami ajiyarsa. Kuna buƙatar kayan aiki masu dacewa da ƙaƙƙarfa.

A. Rack: Squat Stand vs. Power Cage

• Ƙarfin Ƙarfin: Yayin da yake ba da iyakar aminci, yana ɗaukar ɗaki mai yawa.

• Magani: Nemo Rabin Rack ko Tsayawar Squat . Waɗannan ƙirar ƙira masu buɗewa suna ba da mahimmancin J-ƙugiya don tsutsawa da latsawa amma suna da ƙaramin sawun gani da na zahiri.

• Ma'ajiyar A tsaye: Zaɓi taragon da ya haɗa da ginannen turakun ma'ajiyar farantin. Wannan yana kawar da buƙatar itacen nauyi daban, yana adana sararin bene mai mahimmanci.

B. Bench: Benci ɗaya don Mulkin Su duka

Kada ku sayi benci mai lebur da benci mai karkata.

• Magani: Saka hannun jari a cikin benci mai daidaitacce (FID - Flat, Incline, Rage).

• Me ya sa: Yana aiki azaman benci mai lebur don ɗaga wutar lantarki, kujera mai karkata don matse kafaɗa, da tashar ab don ainihin aikin. Yana da kyau maye gurbin guda uku na furniture.

Bincika Ƙaƙƙarfan Magani: Bincika ƙira masu inganci a sararin samaniya a cikin namu Tarin Racks da Benches.

2. Hacks inganta sararin samaniya

Da zarar kun sami kayan aikin ku, shimfidar wuri yana da mahimmanci. Gidan motsa jiki mara kyau yana jin kunci kuma yana hana amfani.

A. The 'Akwatin Aiki' Concept

Ba kawai kuna buƙatar sarari don taragon ba; kuna buƙatar sarari don motsawa.

• Barbell Clearance: Madaidaicin mashaya na Olympic yana da tsayi ƙafa 7. Kuna buƙatar aƙalla inci 6 na sharewa a kowane gefe don loda faranti lafiya.

• Tsabtace Bench: Tabbatar cewa kuna da wurin da za ku cire benci daga cikin rakiyar don aikin dumbbell ba tare da buga bango ba.

B. Motsi shine Maɓalli

• Dabarun: Tabbatar da ku Daidaitaccen Bench ɗin yana da ƙafafun jigilar kaya. A cikin ƙaramin ɗakin motsa jiki, koyaushe za ku ci gaba da matsar da benci a ciki da waje.

• Adana bango: Cire komai daga bene. Yi amfani da ƙugiya masu ɗaure bango don makaɗa, bel, da barbells lokacin da ba a amfani da su.

Ƙwarewar Ƙirƙira: A cewar Ƙungiyar Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Gida tana buƙatar mafi ƙarancin 20-30 na sarari kyauta don motsa jiki na tushen motsi kamar lunges ko kettlebell swings.

3. Ingantattun Ayyuka na Aikin Gida

Tare da saitin Rack da Bench mai sauƙi, za ku iya yin aikin motsa jiki masu inganci waɗanda ke haɗa ƙarfi da cardio (Cibiyar Kwayoyin cuta).

Misalin Na yau da kullun: Babban Saiti na 'Push-Pull'.

Me yasa yake aiki: Ta hanyar canza ƙungiyoyin tsoka masu adawa, ba kwa buƙatar hutawa har tsawon lokaci, yin aikin motsa jiki cikin sauri.

1. Barbell Squat (Rack): 4 sets of 8 reps.

   • Superset tare da: Pull-ups (Rack Bar): 4 saita zuwa gazawa.

2. Ƙarƙashin Dumbbell Press (Bench Mai daidaitawa): 3 sets na 10 reps.

   • Superset tare da: Layukan Dumbbell (Amfani da Bench don tallafi): saiti 3 na maimaitawa 10.

3. Wurin Latsa kafada (Bench a 90 digiri): 3 sets na 12 reps.

Wannan gabaɗayan motsa jiki na jiki yana buƙatar barbell ɗaya kawai, benci ɗaya, da tarawa ɗaya-cikakke don ƙaƙƙarfan saitin gida.

4. Aminci cikin kadaici

Horowa a gida sau da yawa yana nufin horo kadai. Wannan yana sa ingancin Kayan Aikin motsa jiki na Gida ya fi mahimmanci.

• Haɓaka Kai: Tabbatar cewa akwatin ku yana da ''Safety Spotter Arms''.'' Idan kun kasa wakilin latsawa na benci, waɗannan makamai suna ɗaukar nauyi don kada ya murkushe ku.

• Kwanciyar hankali: Kamar yadda aka tattauna a cikin mu Jagoran Kulawa , bincika kullun ku akai-akai yana da mahimmanci lokacin da ba ku da ma'aikatan motsa jiki da za su yi muku.

Kammalawa

Ƙananan sarari ba iyakance ba ne; gayyata ce ta zama mai inganci.

Ta hanyar zaɓar benci mai daidaitacce da ƙaramin Rack, zaku iya kwafi kashi 90% na atisayen da aka samu a wurin kasuwanci. Kuna adana lokaci akan zirga-zirga, adana kuɗi akan zama membobin, kuma kuna samun 'yancin yin horo akan sharuɗɗan ku.

Kuna shirye don canza ɗakin ajiyar ku? Bincika abubuwan XYS Fitness Racks da Benches . An ƙera kayan aikin mu don samar da dorewar darajar kasuwanci tare da sawun da aka tsara don gidan zamani.