Nā Paʻa a me nā noho no nā hale haʻuki home: hoʻonui i ka lewa a me ka pono

Aia ka 'Garage Gym Revolution'. ʻOi aku ka nui o nā poʻe ma mua o ke kālepa ʻana i nā hale haʻuki pāʻoihana lehulehu no ka maʻalahi o ke aʻo ʻana ma ka home.

Eia naʻe, ʻo ka luʻi nui loa no ka hapa nui o nā mea hale ʻaʻole ka hoʻoikaika ʻana—ʻo ia ka hakahaka . ʻAʻole paha ʻoe he hale kūʻai 2,000-square-foot; Loaʻa iā ʻoe kahi lumi moe kaʻawale, kahi kihi o lalo, a i ʻole hapalua hale kaʻa.

ʻO ka nūhou maikaʻi? ʻAʻole pono ʻoe i kahi kapuaʻi nui e kūkulu i kahi kino honua. Ma ke kohoʻana i kūpono nā Racks a me nā Benches , hiki iāʻoe ke hana i kahi'āpana hoʻonaʻauao kiʻekiʻe ma kahi liʻiliʻi e like me 10x10 kapuaʻi.

Ma kēia alakaʻi, e ʻimi mākou pehea e koho ai i nā lako hoʻopakele wahi a hoʻonohonoho i kāu hoʻonohonoho no ka hana ʻoi loa.

1. Ke koho ʻana i nā lako kūpono no nā wahi liʻiliʻi

I loko o kahi hale haʻuki pāʻoihana, loaʻa iā ʻoe kahi mīkini no kēlā me kēia ʻiʻo. I loko o kahi hale haʻuki hale , pono e loaʻa i kēlā me kēia ʻīniha kuʻekuʻe kāna mālama. Pono ʻoe i nā mea hana maʻalahi a paʻa.

A. ʻO ka Rack: Squat Stand vs. Power Cage

• ʻO ka Power Cage: ʻOiai e hāʻawi ana i ka palekana kiʻekiʻe, lawe nui ia i kahi lumi.

• ʻO ka hoʻonā: E ʻimi i kahi Half Rack a i ʻole kahi Squat Stand . Hāʻawi kēia mau hoʻolālā hāmama i nā J-hooks koʻikoʻi no ka squatting a me ke kaomi ʻana akā he ʻoi aku ka liʻiliʻi o ka ʻike a me ka wāwae kino.

• Hoʻopaʻa kū pololei: E koho i kahi pā e loaʻa ana nā maʻi paʻa paʻa i kūkulu ʻia. Hoʻopau kēia i ka pono no kahi kumulāʻau kaumaha ʻokoʻa, e mālama ana i kahi papahele waiwai.

B. Ka Pae: Hoʻokahi Pae e hoʻomalu iā lākou a pau

Mai kūʻai i kahi noho paʻa a me kahi noho incline.

• ʻO ka hopena: E hoʻokomo i kahi Bench hiki ke hoʻololi ʻia (FID - Flat, Incline, Decline).

• No ke aha: He noho palahalaha no ka hapai mana, he noho kulou no na paomi poohiwi, a me ke keena ab no ka hana nui. Hoʻololi maikaʻi ia i ʻekolu ʻāpana o nā lako.

E nānā i nā hoʻonā Compact: E nānā i nā hoʻolālā kūpono i ka lewa i kā mākou ʻOhi ʻia nā Racks and Benches.

2. Nā Hacks Hoʻolālā Space

Ke loaʻa iā ʻoe kāu hāmeʻa, koʻikoʻi ka hoʻonohonoho. ʻAʻole i hoʻonohonoho maikaʻi ʻia kahi hale haʻuki a hoʻohaʻahaʻa i ka hoʻohana ʻana.

A. Ka Manao 'Pahu Hana'.

ʻAʻole pono ʻoe i wahi no ka pā; pono ʻoe i kahi e neʻe ai.

• Hoʻomaʻemaʻe Barbell: He 7 kapuaʻi ka lōʻihi o kahi pā 'Olumepika maʻamau. Pono ʻoe ma ka liʻiliʻi 6 iniha o ka ʻae ʻana ma kēlā me kēia ʻaoʻao e hoʻouka i nā papa me ka palekana.

• Hoʻomaʻemaʻe Bench: E hōʻoia e loaʻa iā ʻoe kahi wahi e huki ai i ka noho mai ka pahu no ka hana dumbbell me ka ʻole o ka pā ʻana i ka pā.

B. ʻO ka Mobility ke kī

• Nā huila: E hōʻoia i kāu Bench hiki ke hoʻololi i nā huila lawe. Ma kahi hale haʻuki liʻiliʻi, e hoʻoneʻe mau ʻoe i ka noho i loko a i waho o ka pā.

• Waihona Pā: E lawe i nā mea a pau mai ka papahele. E hoʻohana i nā lou i kau ʻia ma ka paia no nā kaula, nā kāʻei, a me nā ʻūhā ke hoʻohana ʻole ʻia.

Design Insight: Wahi a ka American Council on Exercise (ACE) , pono ka hale hauʻoli palekana i ka liʻiliʻi o 20-30 kapuaʻi square o ka hakahaka no nā hoʻoikaika kino e like me ka lunges a i ʻole ka kettlebell swings.

3. Nā hana hoʻomaʻamaʻa home kūpono

Me kahi hoʻonohonoho Rack a me Bench maʻalahi, hiki iā ʻoe ke hana i nā hoʻomaʻamaʻa maikaʻi loa e hui pū i ka ikaika a me ka cardio (Metabolic Conditioning).

Laʻana Maʻamau: ʻO ka 'Push-Pull' Superset

No ke aha ia e hana ai: Ma ka hoʻololi ʻana i nā pūʻulu ʻiʻo kūʻē, ʻaʻole pono ʻoe e hoʻomaha lōʻihi, e wikiwiki ana kāu hoʻomaʻamaʻa.

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

   • Superset me: Pull-ups (Rack Bar): 4 sets to fail.

2. Incline Dumbbell Press (Blue Hiki ke Hoʻololi): 3 sets o 10 reps.

   • Superset me: Dumbbell Rows (Hoʻohana i ka Bench no ke kākoʻo): 3 sets o 10 reps.

3. Noho Poʻohiwi (Bench ma 90 degere): 3 sets o 12 reps.

Pono kēia hoʻomaʻamaʻa kino holoʻokoʻa i hoʻokahi barbell, hoʻokahi papa, a hoʻokahi pahu - kūpono no kahi hoʻonohonoho home paʻa.

4. Palekana ma ka noho mehameha

ʻO ka hoʻomaʻamaʻa ʻana ma ka home ʻo ia ka hoʻomaʻamaʻa wale ʻana. ʻO kēia ka mea e ʻoi aku ka koʻikoʻi o ka maikaʻi o kāu Home Gym Equipment .

• ʻIke ʻana iā ʻoe iho: E hōʻoia i kāu pahu he 'Safety Spotter Arms.' Inā hāʻule ʻoe i kahi pane paʻi paʻi, hopu kēia mau lima i ke kaumaha i ʻole ia e ʻeha iā ʻoe.

• Paʻa: E like me ka mea i kūkākūkā ʻia ma kā mākou Alakaʻi Hoʻomaʻamaʻa , he mea koʻikoʻi ka nānā mau ʻana i kāu mau bolts ke loaʻa ʻole nā ​​limahana haʻuki e hana no ʻoe.

Ka hopena

ʻAʻole palena iki kahi wahi liʻiliʻi; he kono no ka pono.

Ma ke koho ʻana i kahi Bench Adjustable versatile a me kahi Rack compact, hiki iā ʻoe ke hana hou i ka 90% o nā hoʻomaʻamaʻa i loaʻa i kahi hale kūʻai. Mālama ʻoe i ka manawa ma ka hele ʻana, mālama kālā ma nā lālā, a loaʻa ke kūʻokoʻa e hoʻomaʻamaʻa ma kāu ʻōlelo ponoʻī.

Mākaukau e hoʻololi i kou lumi kaʻawale? E ʻimi i ka XYS Nā Lāki a me nā Noho . Hoʻolālā ʻia kā mākou mau mea hana e hāʻawi i ka lōʻihi o ka pāʻoihana me kahi kapuaʻi i hoʻolālā ʻia no ka home hou.