Bwe tulowooza ku kuddaabiriza jjiimu, tutera okulowooza ku kusiiga amafuta ku musipi gw’okudduka oba okutereeza ekyuma kya cable. Olw'okuba Racks ne Benches bitundu bya kyuma ebitali bikyuka, bitera okutawaanyizibwa endowooza ya 'set it and forget it'.
Eno nsobi ya ssente nnyingi.
Wadde nga ‘power rack’ terina mmotoka, egumira situleesi ey’amaanyi, okukankana n’entuuyo ezivunda buli lunaku. Bolti etali nnywevu ku bench press oba J-hook efuuse enfuufu si kunyiiza kwokka —kabi nnyo eri obukuumi.
Okukuuma ssente z’otaddemu n’okukakasa nti buli lifuti terimu bulabe, weetaaga enkola. Wano waliwo ekitabo kyo ekikwata ku ndabirira ebyuma byo ebya Home Gym ne racks ez'obusuubuzi.
1. Enkola y’okuyonja: Okulwanyisa obusagwa ne Bakitiriya
Abalabe babiri abasinga obunene mu byuma byo ye ntuuyo (ekivaako obusagwa n’okukutula ebisenge by’ebisenge) ne ssoka (enyiga obunnyogovu).
A. Okulabirira Ebisenge (The Bench Pad) .
Vinyl pad ku Adjustable Bench yo kye kitundu ekisinga okubeera ekizibu mu yuniti.
Enkola: Kozesa ssabbuuni omugonvu n’amazzi oba ebisiimuula jjiimu ebiweereddwayo nga tebirina vinyl.
By’olina Okwewala: Tokozesangako mwenge, bleach oba eddagala erirongoosa eririmu ammonia. Eddagala lino likaza vinyl, ekivaako okukutuka n’okusekula mu myezi mitono.
B. Okulabirira Fuleemu n’Ebyuma
Okufuuwa enfuufu: Enfuufu bw’ogatta n’obunnyogovu ekola obucaafu obulya mu kkanzu ya pawuda. Siimuula fuleemu buli wiiki n’olugoye olunnyogovu olwa microfiber.
Okuggyawo Chalk: Bw’okozesa chalk, kirabika azimba ku knurling ya barbell yo ne J-hooks za rack yo. Chalk akwata obunnyogovu ku kyuma, n’ayanguyiza obusagwa. Kozesa bbulawuzi ya nayirooni okusiimuula ssoka okuva mu njatika.
2. Okukebera: Okukebera 'Bolt Check'.
Okukankana kye kitta ekisirifu eky’okutebenkera. Buli lw’osika ebbaati enzito, amayengo agawunya gayita mu fuleemu. Ekiseera bwe kigenda kiyitawo, kino kisumulula obutambi ne bulooti.
A. Okunyweza buli mwezi
Omulundi gumu mu mwezi, kola 'wrench round.'
Kebera obuuma obuyitibwa base bolts obusiba rack yo wansi.
Ssiba obuuma obukuŋŋaanya waggulu ku bifo ebiyimiridde.
Pro Tip: Bw’osanga obuuma obusumuluddwa emirundi mingi, lowooza ku ky’okusiiga ettondo lya Blue Loctite (thread locker) okuzikuuma nga zinywevu.
B. Okukebera Welds ne Pop-Pins
Welds: Sikaani n’amaaso ebiyungo ekyuma we kisisinkanira ekyuma. Bw’olaba enjatika zonna ez’enviiri mu langi, kiyinza okulaga nti ekyuma ekiri wansi kiri ku situleesi.
Pop-Pins: Ku Adjustable Benches , ppini esiba enkoona y’entebe erina okutambula mu ddembe. Singa enywerera, entebe eyinza okugwa wakati mu kusitula.
Omutindo gw’obukuumi: Ekitongole kya American College of Sports Medicine (ACSM) kiwa amagezi okuwandiika okuddaabiriza ebyuma byonna mu kitabo naddala eky’ebifo eby’obusuubuzi, okukakasa nti bikuumibwa obuvunaanyizibwa.
3. Okugonjoola Ebizibu Ebitera Okubaawo
Ne ez’omutindo ogwa waggulu Racks ne Benches zisobola okukulaakulanya quirks okumala ekiseera. Laba engeri y’okubitereezaamu.
Ekizibu
Kiyinzika okuba nga Ekivaako
Okutereeza
Bench ewuguka
Wansi etali yenkanankana oba pivot bolt etali nnungi.
Tambula ku kifo ekipapajjo. Bwe kiba kinyweredde, nyweza ekisumuluzo kya pivot ekikulu (naye si kinywevu nnyo nga tekisobola kutereeza).
Ekifo ekitono ekifuuse obusagwa kisenye n’olupapula lw’okusenya olulungi era okikwatako ne langi eziyiza obusagwa amangu ago.
J-Hook Okwambala
Layini z’obuveera ezambala wansi.
Singa obuveera obukuuma ku J-hooks zo bwambala okutuuka ku kyuma, zzaawo hooks okukuuma barbell knurling yo.
4. Okwongera ku bulamu: Amagezi ku nkozesa
Okuddaabiriza nakyo kikwata ku ngeri gy’okozesaamu ggiya.
To 'Slam' the Rack: Okukuba ebbaala mu ngeri ey'obukambwe kiyinza okulabika nga kya maanyi, naye kikuba ekyuma ne kimenyaamenya layini z'obuveera ku J-hooks zo. Racking efugirwa esingako obukuumi era ekuuma ggiya yo.
Engabanya y’obuzito: Ku bifo omuterekebwa ebintu, wansi teeka obupande obuzito ate waggulu obubaawo obutono. Kino kikka wansi wakati w’amaanyi ag’ekisikirize ne kiziyiza okuwuguka.
Mu bufunzi
Gjimu eddaabirizibwa obulungi jjiimu etaliiko bulabe. Bw’omala eddakiika 10 zokka mu wiiki ng’oyoza n’okunyweza Racks ne Benches zo , okakasa nti zisigala nga nnywevu ng’olunaku lwe wazigula.
Jjukira nti ebyuma ebirabika nga bipya era ebikola obulungi bikukubiriza (oba bammemba bo) okutendekebwa ennyo.
Enteekateeka yo eriwo kati esukkiridde okuddaabirizibwa? Singa entebe zo ziwuubaala oba nga kkeeki zo zifuuse enfuufu, kye kiseera okulongoosa okutuuka ku buwangaazi obw’omutindo gw’amakolero. Yeekenneenya eby’okulonda ebizito mu byaffe... Katalogu wa Racks ne Benches.
注: 建议图片大小150px*50px
