Nā Pākuʻi Squat 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 haʻahaʻa, a i ʻole hapalua hale kaʻa e pono ai ke kūpono i kahi kaʻa.

ʻO ka nūhou maikaʻi? ʻAʻole pono ʻoe i kahi kapuaʻi nui e kūkulu i kahi kino honua. Ma ke koho ʻana i ka kūpono Squat Rack , hiki iā ʻoe ke hana i kahi wahi hoʻomaʻamaʻa 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 ka Rack 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 Paʻa Paʻa Paʻa Pepe-hope

ʻO kēia ka mea mālama nui loa.

• Pehea e hana ai: Hoʻopili ʻia nā kuʻekuʻe. Ke pau ʻoe i ka hana ʻana, wehe ʻoe i ka pahu huki a pelu i nā pou i luna i ka paia.

• ʻO ka pōmaikaʻi: Hoʻololi ia i kahi pahu kuʻekuʻe i kahi kiʻi ma lalo o 5 iniha ka hohonu, e ʻae iā ʻoe e paka i kāu kaʻa ma ka hale kaʻa ma hope o ka hoʻomaʻamaʻa.

B. Ka Ku'u Squat

• ʻO ka Profile: ʻAʻole like me ka hale mana mana ʻehā, ʻo kahi Squat Stand he ʻelua mau kuʻekuʻe ma kahi kumu paʻa.

• ʻO ka pōmaikaʻi: ʻoi aku ka liʻiliʻi o ka wāwae hiʻohiʻona a ʻoi aku ka maʻalahi o ka neʻe ʻana inā pono ʻoe e hoʻonohonoho hou i ka lumi. Hāʻawi ia i ka hana koʻikoʻi o kahi rack me ka ʻole o ka mana.

C. Ka Hapa Hapa me ka Waihona

• ʻO ka Profile: He kapuaʻi wāwae paʻa e loaʻa ana ka waiho ʻana o ka pā paʻa.

• ʻO ka pōmaikaʻi: Ma ka mālama ʻana i kāu mau paona ma luna o ka pahu, hoʻopau ʻoe i ka pono no kahi kumulāʻau kaumaha ʻokoʻa, e mālama ana i kahi papahele waiwai.

E nānā i nā hoʻonā Compact: E nānā i nā hoʻolālā kūpono i ka lewa i kā mākou ʻOhi ʻo Squat Racks.

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. ʻO ka manaʻo ʻo 'Wahi 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.

• Vertical Clearance: Ma mua o ke kūʻai ʻana, e ana i kou kiʻekiʻe o ke kaupaku! E hōʻoia i loaʻa iā ʻoe kahi lumi no ka huki ʻana (ke poʻo e hele ana ma luna o ka pā) me ka ʻole o ka pā ʻana i ke kaupaku.

B. Nui-Functionality

• Nā Pākuʻi: Ma mua o ke kūʻai ʻana i kahi kikowaena dip kaʻawale, kūʻai i kahi Dip Attachment no kāu pā. Ma kahi o ka mīkini ʻāina, kūʻai i kahi Landmine Attachment.

• Waihona: Wehe 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 pahu.

Design Insight: Wahi a ka American College of Sports Medicine (ACSM) , pono kahi wahi hoʻoikaika kino home e pono ai ka ea a me nā kukui e hoʻohui i ka papahele e pale ai i ka wela a me nā pōʻino.

3. Nā hana hoʻomaʻamaʻa home kūpono

Me kahi hoʻonohonoho Squat Rack 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 'Rack Complex'

No ke aha e hana ai: Noho ʻoe ma kahi hoʻokahi, me ka hoʻohana ʻana i ka rack no nā mea āpau. ʻAʻohe holo a puni ka lumi.

1. Barbell Squat: 4 sets o 8 reps.

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

2. Overhead Press (Inside Rack): 3 sets o 10 reps.

   • Superset me: Nā Lālani Huli (E hoʻohana ana i ka Barbell ma Rack): 3 set o 12 reps.

3. Hoʻokiʻekiʻe ʻia nā wāwae (Rack Bar): 3 set o 15 reps.

Pono kēia haʻawina holoʻokoʻa holoʻokoʻa i hoʻokahi barbell a me hoʻokahi pahu - kūpono no kahi hoʻonohonoho home paʻa.

4. Mālama i nā wahi liʻiliʻi

Ke hoʻokomo ʻia nā mea hana i kahi ākea (e like me ka hale kaʻa), hiki ke pilikia ka haʻahaʻa a me ka lepo.

• Nā Paʻa Paʻi: Inā koho ʻoe i kahi ʻūlū pelu, he mea koʻikoʻi nā kiko hinge. E mālama i ka lubricated e hōʻoia i ka hana maʻemaʻe.

• Kāohi i ka Rust: E holoi pinepine i kāu mau mea hana inā aia kāu hale haʻuki ma kahi ʻāpana ʻaʻole i mālama ʻia e like me ka hale kaʻa.

Ka hopena

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

Ma ke koho ʻana i kahi Squat Rack a me ka hoʻonui ʻana i kāu hoʻolālā, 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 Fitness Squat Racks . 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.