Babban fa'idodin Amfani da Rawar Squat: Me yasa yakamata ku haɗa shi a cikin Ayyukan Aikinku na yau da kullun

Shiga cikin kowane dakin motsa jiki mai mahimmanci, kuma zaku ga babban kejin karfe yana mamaye ƙasa. Wannan shine Squat Rack (ko Rack Power), kuma tabbas shine mafi mahimmancin kayan aiki don gina jiki mai ƙarfi, juriya.

Don masu farawa, yana iya kallon ban tsoro. Ga ƙwararrun masu ɗagawa, wuri ne mai tsarki.

Amma me yasa wannan karfen karfe yake da mahimmanci? Ba wai kawai ɗaukar nauyi ba ne; game da ɗaga wayo ne . Ko kuna horo a cikin kayan kasuwanci ko gina ɗaya daga cikin Mafi kyawun Squat Racks don Gyms na Gida , fahimtar amfanin wannan kayan aiki zai canza horonku.

Anan shine dalilin da ya sa squat rak ya cancanci zama ginshiƙi na yau da kullun.

1. Buɗe Ƙarfin Ƙarfi da Girman tsoka

Babban fa'idar squat rack shine yana ba ku damar yin Motsin Haɗaɗɗiya cikin aminci.

Sarkin Motsa jiki

Sau da yawa ana kiran squat na barbell 'Sarkin Motsa jiki' saboda yana ɗaukar quads, hamstrings, glutes, da ƙananan baya yayin da yake shiga ainihin don kwanciyar hankali.

• Abubuwan Ci gaba: Don haɓaka tsoka, dole ne ku ƙara nauyi a hankali. Ramin tsuguno yana ba ku damar kwance ƙwanƙara mai nauyi a tsayin kafaɗa, yana sanya ku daidai don ɗaukar nauyin da ba za ku iya ɗagawa daga bene ba.

• Martanin Hormonal: An nuna abubuwan ɗagawa masu nauyi da aka yi a cikin rakiyar don tada mafi girman sakin sinadarai masu gina tsoka idan aka kwatanta da na'urorin keɓewa.

Binciken Bincike: Wani binciken da aka buga a cikin Journal of Strength and Conditioning Research ya nuna cewa squats masu nauyin kyauta suna daukar nauyin ƙwayar tsoka fiye da na'ura na kafa na kafa, wanda ke haifar da hypertrophy na dogon lokaci.

2. Ƙarshen Safety Net (Solo Training)

Dalilin lamba daya da mutane ke siyan Squat Racks don gidajensu shine Tsaro.

Lokacin da kuke horarwa kaɗai, koyaushe akwai tsoro: 'Me zai faru idan ba zan iya ɗaga nauyi baya ba?''

Ba tare da tarkace ba, kasawa mai nauyi squat ko latsa benci na iya zama haɗari. Tare da tarawa, ba batun bane.

Matsayin Spotter Arms

Kowane ingantacciyar wutar lantarki yana zuwa tare da sandunan aminci a kwance (Spotter Arms ko Fin Tsaro).

• Yadda yake aiki: Kuna saita fil a ƙasa da mafi ƙasƙanci na squat ko latsa benci.

• Sakamako: Idan tsokoki sun ƙare, kawai kuna sauke sandar a kan fil ɗin. Taron yana kama nauyi, kuma kuna rarrafe a ƙasa, lafiya kuma ba tare da rauni ba.

Wannan yanayin aminci yana ba ku kwarin gwiwa don tura iyakokin ku. Kuna iya ƙoƙarin wancan sabon rikodin sirri (PR) sanin cewa taragon yana da baya.

Pro Tukwici: Don tabbatar da waɗannan hanyoyin aminci suna aiki lokacin da kuke buƙatar su, Kulawar Squat Rack na yau da kullun shine maɓalli. Bincika makaman ku na kowane wata don ingantacciyar tsarin kuma tabbatar da cewa an gama shigar da fitilun makullin.

3. Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa : Ba don Ƙaƙwalwa ba ne kawai

Sunan 'Squat Rack' kadan ne daga kuskure. Ya kamata a kira shi da gaske 'Cikakken Tashar Jiki.'

Tare da tara guda ɗaya da benci mai daidaitacce, zaku iya yin kusan kowane motsa jiki da ake buƙata don cikakken jiki.

A. Gidan Jarida na Bench

Zamar da benci a cikin taragon. Yanzu kuna da saitin mafi aminci don:

• Latsa mai latsawa / Kwanciyar Bench: Nuna ƙirji tare da kaya masu nauyi lafiya.

• Latsa Kafada Mai Zaune: Sanya fil ɗin sama don buɗe sandar cikin sauƙi don aikin sama.

B. Baya da Ci gaba

Mafi yawan riguna na zamani, gami da waɗanda ke cikin mu Squat Racks Collection , zo tare da hadedde mashaya ja-up.

• Pull-Ups/Chin-Ups: Mafi kyawun motsa jiki don faɗuwar baya.

• Ƙafafun Rataye: Haɓaka babban tushe mai ƙarfi.

• Rack Pulls: Saita amintattun fil a tsayin gwiwa don kai hari na sama da tarko ba tare da gajiyawar cikakken kisa ba.

4. Inganci don Gyms na Gida

Idan kana da iyakacin sarari, squat rak shine mafi kyawun amfani da fim ɗin murabba'i.

Maimakon siyan tashar latsawa ta daban, hasumiya mai ɗaurewa, da tsayawar squat, Power Rack ɗaya ya haɗa su duka.

• Ajiye: Yawancin tagulla sun ƙunshi turakun ajiya na faranti, suna kiyaye ma'aunin ku da tsari kuma daga ƙasa.

• Haɗe-haɗe: Za ka iya ƙara sandunan tsoma, nakiyoyi, da turakun bandeji zuwa tarkace, juya ƙafar murabba'in 10 na sarari zuwa cikakkiyar dakin motsa jiki.

Gina Saitin ku: Don haɓaka haɓakar rakiyar ku, haɗa shi da ɗayan kusurwar mu da yawa. Daidaitacce Benches.

Kammalawa

Squat Rack ya fi kawai bututun ƙarfe; zuba jari ne a cikin yuwuwar ku.

Yana ba da Tsaro don horar da shi kaɗai, Ƙarfafawa don ɗaukar nauyi, da Ƙarfafawa don kaiwa kowane rukunin tsoka. Ko kai mafari ne da ke neman samun ƙarfi ko yunƙurin ci gaba da neman sabon rikodi, taragon shine inda ake yin aikin.

Kada ku yi sulhu a kan tushen horonku. Bincika zaɓuɓɓuka masu nauyi a cikin mu Jerin samfuran Squat Racks kuma ɗauki mataki na farko zuwa mafi ƙarfi, mafi aminci na motsa jiki.