Squat Racks don Gyms na Gida: Girman 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 wanda har yanzu yana buƙatar dacewa da mota.

Labari mai dadi? Ba kwa buƙatar ƙaƙƙarfan sawun ƙafa don gina ingantaccen yanayin duniya. Ta hanyar zabar daidai Squat Rack , zaku iya ƙirƙirar yankin horo mai girma a cikin yanki mai ƙanƙanta kamar ƙafa 10x10.

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

1. Zaɓan Madaidaicin Rack don Wurare Mai 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 Dutsen bangon Baya-Baya

Wannan shine madaidaicin sararin samaniya.

• Yadda yake aiki: Madaidaitan madaidaitan suna hinde. Lokacin da kuka gama aiki, kuna cire sandar cirewa kuma ku ninke madaidaitan ciki zuwa bango.

• Amfanin: Yana jujjuya squat rack zuwa bayanin martaba wanda bai wuce inci 5 zurfin ba, yana ba ku damar kiliya motar ku a cikin gareji bayan motsa jiki.

B. Matsayin Squat

• Bayanin Bayanin: Ba kamar kejin wutar lantarki mai matsayi huɗu ba, Tsayawar Squat ta ƙunshi madaidaita biyu akan madaidaicin tushe.

• Amfanin: Yana da ƙaramin sawun gani na gani kuma yana da sauƙin motsawa idan kuna buƙatar sake tsara ɗakin. Yana ba da mahimmancin aikin tarawa ba tare da mamaye sararin samaniya ba.

C. Rabin Rack tare da Ma'aji

• Bayanan martaba: Ƙaƙƙarfan sawun ƙafa wanda ya haɗa da ajiyar farantin tsaye.

• Amfanin: Ta hanyar adana ma'aunin ku a kan rago, kuna kawar da buƙatar bishiyar nauyi daban, adana sararin bene mai mahimmanci.

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

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. Manufar 'Sararin Aiki'

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.

• Tsare Tsaye: Kafin siye, auna tsayin rufin ku! Tabbatar cewa kuna da isasshen daki don cirewa (kan ku yana kan mashaya) ba tare da buga silin ba.

B. Multi-Ayyukan

• Haɗe-haɗe: Maimakon siyan tashar tsoma daban, saya abin da aka makala don rakiyar ku. Maimakon na'ura mai binnewa, saya abin da ake kira Landmine Attachment.

• Adana: Cire komai daga bene. Yi amfani da ƙugiya masu ɗaure bango don makaɗa, bel, da ƙwanƙwasa.

Ƙwarewar Ƙwarewa: A cewar Cibiyar Nazarin Wasannin Wasannin Wasannin Amirka (ACSM) , wurin motsa jiki mai lafiya na gida yana buƙatar isasshen iska da haske ban da filin bene don hana zafi da haɗari.

3. Ingantattun Ayyuka na Aikin Gida

Tare da saitin Squat Rack mai sauƙi, zaku iya aiwatar da ayyukan motsa jiki masu inganci waɗanda ke haɗa ƙarfi da cardio (Cibiyar Kwayoyin cuta).

Misali na yau da kullun: 'Rak Complex'

Dalilin da ya sa yake aiki: Kuna zama a wuri ɗaya, kuna amfani da tara don komai. Babu gudu a cikin dakin.

1. Barbell Squat: 4 sets na 8 reps.

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

2. Latsa Sama (Cikin Rack): 3 sets na 10 reps.

   • Babban saiti tare da: Layukan Juya (Amfani da Barbell a Rack): saiti 3 na maimaitawa 12.

3. Rataye Ƙafafun Ƙafa (Rack Bar): 3 sets na 15 reps.

Wannan cikakken aikin motsa jiki yana buƙatar barbell ɗaya kawai da tarawa ɗaya-cikakke don ƙaƙƙarfan saitin gida.

4. Kulawa a Ƙananan wurare

Lokacin da aka cika kayan aiki a cikin matsatsin wuri (kamar gareji), zafi da ƙura na iya zama batutuwa.

• Nadawa Racks: Idan ka zaɓi rakiyar nadawa, wuraren hinge suna da mahimmanci. A kiyaye su mai mai don tabbatar da aiki mai santsi.

• Rigakafin Tsatsa: Shafa kayan aikin ku akai-akai idan dakin motsa jiki yana cikin wurin da ba a kula da yanayin yanayi kamar gareji.

Kammalawa

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

Ta zaɓar madaidaicin Squat Rack da haɓaka shimfidar ku, zaku iya kwafin 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 Squat Racks . An ƙera kayan aikin mu don samar da dorewar darajar kasuwanci tare da sawun da aka tsara don gidan zamani.