ʻO ke alakaʻi hope loa no ke koho ʻana i nā pā a me nā noho kūpono no kāu hale haʻuki

I ka nānā ʻana i kahi hale haʻuki moe, ke kiʻi nei ka hapa nui o ka poʻe i nā treadmills kiʻekiʻe a i ʻole nā ​​mīkini kelepona nui. Eia naʻe, ʻo ka iwi kuamoʻo maoli o kēlā me kēia keʻena hoʻomaʻamaʻa maikaʻi - inā he hale kaʻa kaʻa Home Gym a i ʻole kahi hui kalepa ākea - aia i loko o ʻelua mau mea pono: Racks and Benches.

ʻO lākou nā koa kaulana ʻole o ka hoʻomaʻamaʻa ikaika. Hāʻawi lākou i ka palekana e pono ai ke hāpai i ke kaumaha a me ke kūpaʻa e pono ai e hoʻopaʻa pono i nā ʻiʻo.

Akā ʻaʻole i hana ʻia nā kila a pau. Hiki ke ho'opō'ino i ka pahu pa'i umauma, a he pō'ino palekana paha ka papa i ho'olālā maika'i 'ole 'ia.

Ma kēia alakaʻi, hoʻokaʻawale mākou i nā ʻano like ʻole o nā Racks a me nā Benches , wehewehe i kā lākou hoʻohana kikoʻī, a kōkua iā ʻoe e hoʻoholo i nā mea kūpono no kāu wahi hoʻomaʻamaʻa.

1. Ka Hoʻomaopopo ʻana i nā Hale Hōʻikeʻike Gym: Palekana a me ka Hoʻonohonoho

Hoʻokomo pinepine ʻia nā pahu i ʻelua ʻāpana: nā mea āu e hāpai ai i loko (no ka palekana) a me nā mea e paʻa i kāu mau kaupaona (no ka hui).

A. Nā Paʻa Mana a me nā Hīnaʻi Squat

ʻO ka Power Rack ke kikowaena o ka hāpai kaumaha. Loaʻa iā ia he ʻehā mau pou kū aʻe a me nā kaola palekana ākea hiki ke hoʻololi ʻia.

• ʻOi aku ka maikaʻi no: ʻO nā hoʻokiʻekiʻe pūhui kaumaha e like me nā kuʻekuʻe, nā paʻi paʻi, a me nā huki huki.

• No ke aha ʻoe e pono ai: Ke hana nei ʻo ia ma ke ʻano he ʻike mīkini. Inā hāʻule ʻoe i ka rep, e hopu nā pahu palekana i ke kaumaha, e pale ana i ka ʻeha. ʻAʻole hiki ke kūkākūkā ʻia kēia no ke aʻo ʻana wale nō.

B. Ku'u Squat a me Hapa Hapa

Inā paʻa ka papahele o ka papahele, he mau koho maikaʻi loa kēia. Loaʻa iā lākou kahi wāwae liʻiliʻi ma mua o ka hale paʻa piha akā hāʻawi mau i nā J-hooks hiki ke hoʻololi ʻia no ka hoʻopaʻa ʻana i ka pahu.

• ʻOi aku ka maikaʻi no: ʻO nā hoʻonohonoho ʻana i nā lako hana home gym kahi i uku nui ʻia.

C. Nā Paʻa Waihona

ʻO kahi haʻuki hauʻoli he hale hauʻoli weliweli.

• Dumbbell Racks: E mālama i nā mea kaupaona mai ka papahele e pale aku i nā pōʻino.

• Nā Lāʻau Papa: E hoʻonohonoho i nā papa ʻOlumepika ma ke kaupaona no ka maʻalahi.

• ʻO ka pōmaikaʻi: Mālama nā mea hana i hoʻonohonoho ʻia i ke kāʻei mai ka ʻoki ʻana a hoʻonui i kāu wahi papahele hiki ke hoʻohana.

E ʻimi i kā mākou Hōʻiliʻili: Mai nā Keʻena Mana Kaumaha a hiki i nā Dumbbell Racks mālama i ka lewa, e nānā i kā mākou laina piha o Nā Lāki a me nā Pae.

2. Ke koho ʻana i ka Papa Pono: ʻO ke kumu o ka ikaika

ʻOi aku ka noho ʻana ma mua o kahi noho i hoʻopaʻa ʻia; ʻo ia ke kahua āu e hoʻoulu ai i ka ikaika.

A. Na Pae Paa

ʻO ke koho maʻamau. ʻAʻohe ʻāpana neʻe ʻana o kahi papa paʻa paʻa, paʻa loa ia a paʻa.

• ʻOi loa no: Heavy Bench Press, Dumbbell Rows, and Box Jumps.

• Pro: Loaʻa maʻamau ka mana paona kiʻekiʻe a me ke kumu kūʻai haʻahaʻa ma mua o nā mana hiki ke hoʻololi.

B. Nā Pae hiki ke hoʻoponopono ʻia (FID)

Hiki ke hoʻololi ʻia kēia mau papa i nā kūlana F lat, I ncline, a me D ecline.

• Mea maikaʻi loa no: Bodybuilding a me ka versatility. ʻO kahi kaomi incline e kuhikuhi ana i ka umauma luna, aʻo ke kūlana noho e kākoʻo i nā kaomi poʻohiwi.

• No ke aha e koho ai: Inā loaʻa iā ʻoe kahi wahi no kahi papa hoʻokahi wale nō , ʻo kahi Adjustable Bench ka ʻoihana akamai loa no ka mea e wehe ana i nā hanana hoʻoikaika kino.

3. Nā Manaʻo Nui Ma mua o kou kūʻai ʻana

Ma mua o kou hoʻohui ʻana i nā mea i kāu kaʻa, e loiloi i kēia mau mea koʻikoʻi ʻehā e hōʻoia i ka loaʻa ʻana o ka ROI maikaʻi loa (Return on Investment).

A. Ka lōʻihi a me ke kaumaha

E nana i ka 'Gauge' o ke kila.

• Kūʻai Kūʻai: ʻO ke kila 11-gauge ke kūlana gula. Hiki iā ia ke pale i ka hoʻohana nui ʻana i kēlā me kēia lā me ka ʻole o ka piko.

• Weight Rating: E ​​hōʻoia i ka helu ʻia ʻana o ka pae no ka paona o ka mea hoʻohana a me ka nui o ka nui a lākou e hāpai ai. ʻAʻole lawa ka palena 300lb no ke kanaka 200lb e hāpai ana i nā dumbbells 150lb.

B. Paʻa a me ka palekana

No nā noho, e ʻimi i kahi kapuaʻi ākea e pale ai i ka hili ʻana. No nā pā, e nānā inā hiki ke hoʻopaʻa ʻia i ka papahele.

Safety Insight: ʻO ka National Strength and Conditioning Association (NSCA) e hoʻokūpaʻa ana i nā mea paʻa paʻa ka laina mua o ka pale aku i nāʻeha pili i ka hale hauʻoli. Hiki i kahi noho hoʻololi ke alakaʻi i ka waimaka poʻohiwi a i ʻole nā ​​​​mea kaumaha.

C. Wahi a me ka Layout

E ana kou wahi ʻelua i .

• Racks: E hoomanao i ka laula o ka barbell (7 kapuai) a me ka lumi e hoouka ai i na papa ma kela a me keia aoao.

• Nā Pae: E hōʻoia i loaʻa iā ʻoe ka ʻae e hoʻomoe piha i ka noho me ka ʻole o ka pā ʻana i ka paia a i ʻole nā ​​​​mea hana ʻē aʻe.

D. Kumukuai vs. Waiwai

ʻOi aku ke kumukūʻai o nā mea hana maʻalahi i ka wā lōʻihi no ka mea pono e hoʻololi koke ʻia. ʻO ka hoʻokomo kālā ʻana i kiʻekiʻe nā Racks a me nā Benches e hōʻoiaʻiʻo i ko lākou ola a pau, e paʻa ana i kā lākou waiwai a mālama i nā mea hoʻohana.

Ka hopena

Inā ʻoe e kāhiko nei i kahi hale ʻoihana a i ʻole ke kūkulu ʻana i ka hale kaʻa kaʻa hope loa, ʻo ka maikaʻi o kāu Racks a me Benches e kuhikuhi i ka maikaʻi o ka hoʻomaʻamaʻa.

Mai hoʻololi i kāu kumu. E koho i nā mea hana e hāʻawi i ka paʻa, versatility, a me ka paʻa o ka ʻoihana.

Mākaukau e kūkulu i kou wahi ikaika? E kipa mai i ko makou ʻAoʻao Racks and Benches Category e ʻike i kā mākou mau koho hana kaumaha, a i ʻole e kelepona iā mākou i kēia lā no kahi ʻōlelo maʻamau i kūpono i kāu hoʻolālā papahele.