Ma Racks ndi Mabenchi a Ma Gym Akunyumba: Kukulitsa Malo ndi Kuchita Bwino

'Garage Gym Revolution' ili pano. Anthu ochulukirapo kuposa kale akugulitsa malo ochitira masewera olimbitsa thupi omwe ali ndi anthu ambiri kuti athe kuphunzira kunyumba.

Komabe, vuto lalikulu kwa eni nyumba ambiri si zolimbikitsa—ndi malo . Mwinamwake mulibe malo osungiramo 2,000-square-foot; muli ndi chipinda chogona, ngodya yapansi, kapena theka la garaja.

Nkhani yabwino? Simufunikanso chopondapo chachikulu kuti mupange mawonekedwe apamwamba padziko lonse lapansi. Posankha Racks ndi Mabenchi oyenera , mukhoza kupanga malo ophunzitsira apamwamba kwambiri m'dera laling'ono la 10x10 mapazi.

Mu bukhuli, tikufufuza momwe tingasankhire zida zopulumutsira malo ndikukonzekera dongosolo lanu kuti lizigwira ntchito bwino.

1. Kusankha Zida Zoyenera za Malo Ochepa

Mu masewera olimbitsa thupi amalonda, muli ndi makina a minofu iliyonse. Mu Nyumba Yolimbitsa Thupi Yanyumba , inchi iliyonse yayikulu iyenera kupeza ndalama zake. Mufunika zida zomwe zimakhala zosunthika komanso zophatikizana.

A. The Rack: Squat Stand vs. Power Cage

• Khola la Mphamvu: Ngakhale limapereka chitetezo chokwanira, limatenga malo ambiri.

• Yankho: Yang'anani Half Rack kapena Squat Stand . Mapangidwe otsegukawa amapereka ma J-hook ofunikira kuti apumule ndi kukanikiza koma amakhala ndi mawonekedwe ang'onoang'ono komanso owoneka bwino.

• Kusungirako Mwakuya: Sankhani choyikapo chomwe chimakhala ndi zikhomo zosungiramo mbale. Izi zimathetsa kufunika kwa mtengo wolemera wosiyana, kupulumutsa malo ofunikira pansi.

B. Benchi: Benchi Imodzi Yowalamulira Onse

Osagula benchi lathyathyathya ndi benchi yolowera.

• Yankho: Ikani mu yapamwamba kwambiri Bench yosinthika (FID - Flat, Incline, Decline).

• Chifukwa: Imakhala ngati benchi yathyathyathya yopangira mphamvu, mpando wokhotakhota wa makina osindikizira pamapewa, ndi malo opangira ntchito zapakati. Imalowetsa bwino mipando itatu.

Sakatulani Mayankho a Compact: Yang'anani momwe mungapangire danga mwathu Kusonkhanitsa Ma Racks ndi Mabenchi.

2. Space kukhathamiritsa Hacks

Mukakhala ndi zida zanu, masanjidwewo ndi ofunikira. Malo ochitira masewera olimbitsa thupi osakonzedwa bwino amamva kuti ndi ochepa ndipo amalepheretsa kugwiritsa ntchito.

A. Lingaliro la 'Bokosi Logwirira Ntchito'.

Simungofunika malo oyikapo; muyenera danga kuti musunthe.

• Barbell Clearance: Bar wamba ya Olimpiki ndi kutalika kwa 7 mapazi. Mufunika chilolezo cha mainchesi 6 mbali iliyonse kuti mukweze mbale bwinobwino.

• Kuchotsa Bench: Onetsetsani kuti muli ndi malo oti mutulutse benchi mu rack kuti mugwire ntchito ya dumbbell popanda kugunda khoma.

B. Kuyenda Ndikofunikira

• Mawilo: Onetsetsani kuti yanu yosinthika Bench ili ndi mawilo oyendera. Mu masewera ang'onoang'ono ochitira masewera olimbitsa thupi, mumakhala mukusuntha benchi nthawi zonse ndikutuluka mu rack.

• Kusungira khoma: Chotsani chilichonse pansi. Gwiritsani ntchito mbedza zomangika pakhoma pomanga ma bandi, malamba, ndi mabelu osagwiritsidwa ntchito.

Design Insight: Malinga ndi American Council on Exercise (ACE) , malo ochitira masewera olimbitsa thupi otetezeka kunyumba amafunikira malo osachepera a 20-30 square feet of free masewero olimbitsa thupi monga mapapu kapena kettlebell swings.

3. Njira Zolimbitsa Thupi Pakhomo Panyumba

Ndi kukhazikitsa kosavuta kwa Rack ndi Bench, mutha kuchita masewera olimbitsa thupi omwe amaphatikiza mphamvu ndi cardio (Metabolic Conditioning).

Zitsanzo Zachizoloŵezi: 'Push-Pull' Superset

Chifukwa chake zimagwira ntchito: Posinthana ndi magulu otsutsana a minofu, simuyenera kupuma nthawi yayitali, ndikupangitsa kulimbitsa thupi kwanu mwachangu.

1. Barbell Squat (Rack): 4 seti ya 8 reps.

   • Superset ndi: Zokoka (Rack Bar): Ma seti 4 mpaka kulephera.

2. Incline Dumbbell Press (Bench Yosinthika): 3 seti ya 10 reps.

   • Superset yokhala ndi: Mizere ya Dumbbell (Kugwiritsa Ntchito Benchi yothandizira): Ma seti 3 a 10 reps.

3. Seated Shoulder Press (Bench pa 90 degrees): 3 seti ya 12 reps.

Kulimbitsa thupi konseku kumafunikira belu imodzi yokha, benchi imodzi, ndi rack imodzi - yabwino pakukhazikitsa nyumba.

4. Chitetezo Pawekha

Kuphunzitsa kunyumba nthawi zambiri kumatanthauza kuphunzira nokha. Izi zimapangitsa kuti zida zanu zapanyumba zolimbitsa thupi zikhale zovuta kwambiri.

• Kudziwonera Wekha: Onetsetsani kuti rack yanu ili ndi 'Safety Spotter Arms.' Mukalephera kuyankha pa benchi, mikono iyi imagwira kulemera kuti isakuphwanyeni.

• Kukhazikika: Monga tafotokozera m'nkhani yathu Kalozera wa Maintenance , kuyang'ana mabawuti anu pafupipafupi ndikofunikira mukakhala mulibe ogwira ntchito yolimbitsa thupi kuti akuchitireni.

Mapeto

Malo ang'onoang'ono si malire; ndikuitana kuti ukhale wogwira mtima.

Posankha benchi yosinthika yosinthika komanso choyikapo chophatikizika, mutha kubwereza 90% yamasewera omwe amapezeka pamalo ogulitsa. Mumasunga nthawi poyenda, kusunga ndalama pa umembala, ndikukhala ndi ufulu wophunzitsa zomwe mukufuna.

Mwakonzeka kusintha chipinda chanu chopuma? Dziwani zambiri za XYS Fitness Racks ndi Mabenchi . Zida zathu zidapangidwa kuti zipereke kulimba kwa kalasi yamalonda ndi phazi lopangidwira nyumba yamakono.