Ƙarshen Jagora don Zaɓin Racks da Benches masu Dama don Gym ɗin ku

Lokacin kallon wasan motsa jiki na mafarki, yawancin mutane suna ɗaukar manyan injinan tuƙi ko manyan injinan kebul. Koyaya, ainihin ƙashin bayan kowane ingantaccen wurin horarwa-ko na gareji ne gidan motsa jiki ko kuma ƙungiyar kasuwanci mai fa'ida-ya ta'allaka ne a cikin manyan kayan aiki guda biyu: Racks da Benches..

Su ne jaruman da ba a ba su ba na horon ƙarfi. Suna ba da amincin da ake buƙata don ɗaga nauyi da kwanciyar hankali da ake buƙata don ƙaddamar da tsokoki yadda ya kamata.

Amma ba duka karfe ne aka halicce su daidai ba. Benci mai banƙyama na iya lalata matsin ƙirji, kuma tarkacen da ba a tsara shi ba yana iya zama haɗari mai aminci.

A cikin wannan jagorar, mun rushe nau'ikan Racks da Benches daban-daban , mun bayyana takamaiman amfaninsu, kuma muna taimaka muku yanke shawarar waɗanda suka dace don yanayin horonku.

1. Fahimtar Racks Gym: Tsaro da Ƙungiya

Racks gabaɗaya sun faɗi kashi biyu: waɗanda kuke ɗaga ciki (don aminci) da waɗanda ke ɗaukar nauyin ku (don ƙungiya).

A. Racks Power and Squat Cages

Wutar Wuta ita ce cibiyar ɗaukar nauyi. Ya ƙunshi ginshiƙai huɗu na tsaye da sandunan tsaro masu daidaitawa a kwance.

• Mafi Kyau Don: Maɗaukakin fili yana ɗagawa kamar squats, matsi na benci, da jakunkuna.

• Me yasa kuke Buƙatar Shi: Yana aiki azaman mai tabo na inji. Idan kun kasa samun wakilci, sandunan tsaro suna kama nauyi, suna hana rauni. Wannan ba abin tattaunawa ba ne ga duk wanda ke horarwa shi kaɗai.

B. Squat Stand da Rabin Racks

Idan filin bene yana da matsewa, waɗannan zaɓuɓɓuka ne masu kyau. Suna da ƙaramin sawun ƙafa fiye da cikakken keji amma har yanzu suna ba da daidaitawar J-ƙugiya don tara karar kararrawa.

• Mafi Kyau Don: Saitin Kayan Aikin Gym na Gida inda sarari yake akan ƙima.

C. Ma'ajiyar Rago

Gidan motsa jiki mara kyau wuri ne mai haɗari.

• Dumbbell Racks: Tsare nauyi daga ƙasa don hana haɗari masu haɗari.

• Bishiyoyin Plate: Tsara faranti na Olympics da nauyi don samun sauƙi.

• Amfanin: Shirye-shiryen kayan aiki suna kare kayan aiki daga guntu kuma suna haɓaka sararin bene mai amfani.

Bincika Tarin mu: Daga Ƙarfin Wuta mai nauyi zuwa Dumbbell Racks mai adana sarari, bincika cikakken layinmu Racks da Benches.

2. Zabar Bench Dama: Tushen Ƙarfi

Benci ya wuce wurin zama mai santsi; shi ne dandalin da kuke samar da karfi daga gare shi.

A. Flat Benches

Zabin gargajiya. Tsayayyen benci ba shi da sassa masu motsi, yana mai da shi karko da dorewa.

• Mafi kyawun Ga: Babban Babban Latsawa, Layukan Dumbbell, da Jumps Box.

• Pro: Yawancin lokaci yana da ƙarfin nauyi mafi girma da ƙananan farashi fiye da sigogin daidaitacce.

B. Benches Daidaitacce (FID)

Ana iya daidaita waɗannan benci zuwa F lat, I ncline, da D ecline matsayi.

• Mafi kyawun Ga: Gina Jiki da haɓakawa. Latsa mai karkata zuwa ƙirji na sama, yayin da wurin zama yana goyan bayan danna kafada.

• Me Yasa Zaba Shi: Idan kawai kuna da sarari don ɗaya , benci Bench Mai daidaitawa shine mafi kyawun saka hannun jari saboda yana buɗe ɗimbin bambancin motsa jiki.

3. Mahimman Abubuwan Tunani Kafin Ka Sayi

Kafin ka ƙara abubuwa a cikin keken ku, kimanta waɗannan mahimman abubuwa guda huɗu don tabbatar da cewa kuna samun mafi kyawun ROI (Komawa kan Zuba Jari).

A. Dorewa da Ƙarfin Nauyi

Dubi 'Ma'auni' na karfe.

• Matsayin Kasuwanci: Karfe 11-ma'auni shine ma'aunin gwal. Yana iya jure nauyi amfani yau da kullun ba tare da lankwasawa ba.

• Matsayin Nauyi: Tabbatar cewa an ƙididdige benci don nauyin mai amfani da iyakar adadin da za su iya ɗauka. Iyakar 300lb bai isa ba ga mutumin 200lb yana ɗaga dumbbells 150lb.

B. Kwanciyar hankali da Tsaro

Don benci, nemi sawun ƙafa mai faɗi don hana tipping. Don akwatuna, duba idan za a iya kulle su zuwa ƙasa.

Ƙwarewar Tsaro: Ƙungiyar Ƙarfafawa da Ƙarfafawa ta Ƙasa (NSCA) ta jaddada cewa kayan aiki masu ƙarfi shine layin farko na kariya daga raunin da ya shafi motsa jiki. Canja wurin benci na iya haifar da hawayen kafada ko sauke nauyi.

C. Space da Layout

Auna sararin ku sau biyu.

• Racks: Ka tuna don lissafin faɗin barbell (ƙafa 7) da ɗakin ɗaukar faranti a kowane gefe.

• Benci: Tabbatar cewa kana da izini don kwantawa a benci gabaɗaya ba tare da buga bango ko wasu kayan aiki ba.

D. Farashin vs. Ƙimar

Kayan aiki masu arha yakan yi tsada a cikin dogon lokaci saboda yana buƙatar maye gurbinsa da wuri. Saka hannun jari a cikin manyan Racks da Benches yana tabbatar da cewa suna dawwama tsawon rayuwa, suna riƙe ƙimar su da kiyaye masu amfani.

Kammalawa

Ko kuna kayan aikin ƙwararru ko gina babban wurin motsa jiki na gareji, ingancin Racks da Benches ɗinku yana nuna ingancin motsa jiki.

Kada ku yi sulhu a kan tushen ku. Zaɓi kayan aiki waɗanda ke ba da kwanciyar hankali, juzu'i, da dorewar darajar masana'antu.

Shirya don gina yankin ƙarfin ku? Ziyarci mu Shafi na Rukunin Racks da Benches don ganin zaɓuɓɓukan aikinmu masu nauyi, ko Tuntuɓe Mu a yau don ƙira ta al'ada wacce ta dace da tsarin bene.