Squat Racks for Home Gym: 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 yomwe ikufunikabe kukwanira galimoto.

Nkhani yabwino? Simufunikanso chopondapo chachikulu kuti mupange mawonekedwe apamwamba padziko lonse lapansi. Posankha Squat Rack yoyenera , mukhoza kupanga malo ophunzitsira apamwamba m'dera laling'ono la 10x10 mapazi.

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

1. Kusankha Choyika Choyenera cha 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 Fold-back Wall Mount Rack

Ichi ndiye chopulumutsa kwambiri malo.

• Momwe zimagwirira ntchito: Zowongoka zimakongoletsedwa. Mukamaliza kugwira ntchito, mumachotsa chokokeracho ndikupinda molunjika ku khoma.

• Ubwino: Imasintha squat rack kukhala mbiri yosakwana mainchesi 5 kuya, kukulolani kuyimitsa galimoto yanu mugalaja mukamaliza kulimbitsa thupi.

B. Maimidwe a Squat

• Mbiri Yake: Mosiyana ndi khola lamagetsi anayi, Squat Stand imakhala ndi mikwingwirima iwiri pamalo okhazikika.

• Phindu: Ili ndi mawonekedwe ang'onoang'ono kwambiri ndipo imasuntha mosavuta ngati mukufuna kukonzanso chipindacho. Amapereka ntchito yofunikira ya rack popanda kulamulira danga.

C. The Half Rack yokhala ndi yosungirako

• Mbiri: Njira yophatikizika yomwe imaphatikizapo kusungirako mbale zoyima.

• Ubwino: Mwa kusunga zolemera zanu pachoyikapo , mumachotsa kufunikira kwa mtengo wolemera wosiyana, kupulumutsa malo ofunikira pansi.

Sakatulani Mayankho a Compact: Yang'anani momwe mungapangire danga mwathu Squat Racks Collection.

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 'Malo Opangira'.

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.

• Vertical Clearance: Musanagule, yesani kutalika kwa denga lanu! Onetsetsani kuti muli ndi malo okwanira kukoka (mutu wanu kupita pamwamba pa bala) osagunda padenga.

B. Multi-Functionality

• Zomata: M'malo mogula malo oti muvipire, gulani Dip Attachment ya rack yanu. M'malo mwa makina okwirira pansi, gulani Chomangira cha Landmine.

• Kusunga: Chotsa chilichonse pansi. Gwiritsani ntchito mbedza zomangidwa pakhoma pomanga ma bandi, malamba, ndi ma barbell.

Design Insight: Malingana ndi American College of Sports Medicine (ACSM) , malo otetezera kunyumba otetezeka amafunika mpweya wokwanira ndi kuunikira kuwonjezera pa malo apansi kuti ateteze kutenthedwa ndi ngozi.

3. Njira Zolimbitsa Thupi Pakhomo Panyumba

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

Zitsanzo Zazolowera: 'Rack Complex'

Chifukwa chake zimagwira ntchito: Mumakhala pamalo amodzi, mukugwiritsa ntchito rack pachilichonse. Palibe kuthamanga mozungulira chipinda.

1. Barbell Squat: 4 seti ya 8 reps.

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

2. Press Overhead (Mkati mwa Rack): 3 seti ya 10 reps.

   • Superset ndi: Mizere Yotembenuzidwa (Kugwiritsa Ntchito Barbell mu Rack): 3 seti ya 12 reps.

3. Kukweza Miyendo Yopachika (Rack Bar): 3 seti ya 15 reps.

Kulimbitsa thupi konse kumeneku kumangofunika chitsulo chimodzi chokha ndi choyika chimodzi - choyenera kuti mukhazikitse kunyumba.

4. Kusamalira Malo Ang'onoang'ono

Zida zikadzazidwa pamalo olimba (monga garaja), chinyezi ndi fumbi zimatha kukhala zovuta.

• Ma Racks Opinda: Mukasankha choyikapo, mfundo za hinge ndizofunikira. Asungeni mafuta kuti azitha kugwira bwino ntchito.

• Kupewa Dzimbiri: Pukutani pansi zida zanu pafupipafupi ngati malo anu ochitira masewera olimbitsa thupi ali pamalo osagwirizana ndi nyengo ngati garaja.

Mapeto

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

Posankha Squat Rack yosunthika ndikuwongolera masanjidwe anu, mutha kutengera 90% ya masewera olimbitsa thupi 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 Squat Racks . Zida zathu zidapangidwa kuti zipereke kulimba kwa kalasi yamalonda ndi phazi lopangidwira nyumba yamakono.