Chitsogozo Chachikulu Chosankha Ma Racks Oyenera ndi Mabenchi Olimbitsa Thupi Lanu

Mukamawona malo ochitira masewera olimbitsa thupi, anthu ambiri amajambula makina opondaponda apamwamba kwambiri kapena makina akuluakulu a chingwe. Komabe, msana weniweni wa malo aliwonse ogwira mtima ophunzitsira - kaya ndi garage Home Gym kapena kalabu yokulirapo yamalonda - ili m'zida ziwiri zofunika: Racks ndi Mabenchi..

Ndiwo ngwazi zosasimbika zophunzitsa mphamvu. Amapereka chitetezo chofunikira kuti anyamule zolemetsa komanso kukhazikika kofunikira kuti agwirizane ndi minofu bwino.

Koma sizitsulo zonse zomwe zimapangidwa mofanana. Benchi yogwedezeka imatha kuwononga makina osindikizira pachifuwa, ndipo choyikapo chosakonzedwa bwino chingakhale chowopsa.

Mu bukhu ili, tikuphwanya mitundu yosiyanasiyana ya Racks ndi Mabenchi , kufotokoza ntchito zawo zenizeni, ndikuthandizani kusankha zomwe zili zoyenera kwa malo anu ophunzirira.

1. Kumvetsetsa Gym Racks: Chitetezo ndi Gulu

Ma Racks nthawi zambiri amagwera m'magulu awiri: omwe mumakweza mkati (kuti atetezeke) ndi omwe amanyamula zolemera zanu (zolinganiza).

A. Power Racks ndi Squat Cages

Power Rack ndiye maziko a kunyamula zolemetsa. Amakhala ndi nsanamira zinayi ofukula ndi chosinthika yopingasa mipiringidzo chitetezo.

• Zabwino Kwambiri: Zonyamula zolemera monga ma squats, makina osindikizira mabenchi, ndi zokoka rack.

• Chifukwa Chimene Mukuzifunira: Zimagwira ntchito ngati malo opangira makina. Ngati mulephera kubwereza, mipiringidzo yachitetezo imagwira kulemera, kupewa kuvulala. Izi sizokambirana kwa aliyense amene akuphunzira yekha.

B. Squat Stands ndi Half Racks

Ngati malo apansi ndi olimba, awa ndi njira zina zabwino kwambiri. Iwo ali ndi phazi laling'ono kuposa khola lathunthu koma amaperekabe ma J-hook osinthika kuti agulitse barbell.

• Zabwino Kwambiri: Kukhazikitsa Zida Zolimbitsa Thupi Pakhomo pomwe malo amakhala okwera mtengo.

C. Zosungirako Zosungira

Malo ochitira masewera olimbitsa thupi osokonekera ndi masewera owopsa.

• Ma Dumbbell Racks: Sungani zolemera pansi kuti mupewe ngozi zopunthwa.

• Mitengo ya Plate: Konzani mbale za Olimpiki molemera kuti mufike mosavuta.

• Ubwino: Zida zokonzedwa bwino zimateteza zida kuti zisagwe komanso zimakulitsa malo anu ogwiritsira ntchito.

Onani Kutolere kwathu: Kuchokera ku Power Cage zolemetsa mpaka ma Dumbbell Racks opulumutsa danga, sakatulani mzere wathu wonse wa Ma Racks ndi Mabenchi.

2. Kusankha Benchi Yoyenera: Maziko a Mphamvu

Benchi ndi yoposa mpando wophimbidwa; ndi nsanja yomwe mumapangira mphamvu.

A. Mabenchi Osanja

The tingachipeze powerenga kusankha. Benchi yokhazikika yokhazikika ilibe zigawo zosuntha, zomwe zimapangitsa kuti ikhale yolimba komanso yolimba.

• Zabwino Kwambiri: Kusindikiza kwa Bench Yolemera, Mizere ya Dumbbell, ndi Kudumpha kwa Bokosi.

• Pro: Nthawi zambiri imakhala yolemera kwambiri komanso yotsika mtengo kuposa mitundu yosinthika.

B. Mabenchi Osinthika (FID)

Mabenchi awa amatha kusinthidwa kukhala F lat, I cline, ndi D ecline malo.

• Zabwino Kwambiri: Kumanga thupi komanso kusinthasintha. Makina osindikizira amayang'ana pachifuwa chapamwamba, pomwe malo okhala ndikuthandizira mapewa.

• Chifukwa Chomwe Musankhire: Ngati muli ndi malo a benchi imodzi yokha , Benchi Yosinthika ndiye ndalama zanzeru kwambiri chifukwa imatsegula kusiyanasiyana kochita masewera olimbitsa thupi.

3. Mfundo zazikuluzikulu Musanagule

Musanawonjezere zinthu pangolo yanu, yang'anani zinthu zinayi zofunikazi kuti muwonetsetse kuti mukupeza ROI yabwino kwambiri (Return on Investment).

A. Kukhalitsa ndi Kulemera kwa Mphamvu

Yang'anani pa 'Gauge' yachitsulo.

• Commerce Standard: 11-gauge chitsulo ndiye muyezo wagolide. Imatha kupirira kugwiritsa ntchito kwambiri tsiku lililonse popanda kupindika.

• Kulemera kwake: Onetsetsani kuti benchi idavotera kulemera kwa wogwiritsa ntchito komanso kuchuluka kwake komwe angakweze. Malire a 300lb siwokwanira kwa munthu wa 200lb kukweza ma dumbbells 150lb.

B. Kukhazikika ndi Chitetezo

Pamabenchi, yang'anani njira yotakata kuti mupewe kupotoza. Kwa ma racks, fufuzani ngati atha kumangiriridwa pansi.

Safety Insight: Bungwe la National Strength and Conditioning Association (NSCA) likugogomezera kuti zida zokhazikika ndizo njira yoyamba yodzitetezera ku zovulala zokhudzana ndi masewera olimbitsa thupi. Benchi yosuntha imatha kubweretsa misozi pamapewa kapena kugwetsa zolemetsa.

C. Malo ndi Mapangidwe

Yesani malo anu kawiri.

• Racks: Kumbukirani kuwerengera kukula kwa barbell (mamita 7) ndi chipinda chonyamulira mbale mbali zonse.

• Mabenchi: Onetsetsani kuti muli ndi chilolezo chokhalira benchi mokwanira popanda kugunda khoma kapena zida zina.

D. Mtengo motsutsana ndi Mtengo

Zida zotsika mtengo nthawi zambiri zimawononga ndalama zambiri pakapita nthawi chifukwa zimafunikira kusinthidwa posachedwa. Kuyika ndalama mu apamwamba kwambiri ma Racks ndi Mabenchi kumatsimikizira kuti amakhala moyo wawo wonse, kusunga mtengo wawo ndikusunga ogwiritsa ntchito otetezeka.

Mapeto

Kaya mukukonzekeretsa akatswiri kapena mukumanga malo ochitira masewera olimbitsa thupi m'galaja, mtundu wa Racks ndi Mabenchi anu umadalira mtundu wa masewera olimbitsa thupi.

Osanyengerera pa maziko anu. Sankhani zida zomwe zimapereka kukhazikika, kusinthasintha, komanso kulimba kwamakampani.

Mwakonzeka kupanga zone yanu yamphamvu? Pitani kwathu Tsamba la Ma Racks ndi Mabenchi Kuti muwone zosankha zathu zolemetsa, kapena Lumikizanani Nafe lero kuti mupeze mawu ogwirizana ndi dongosolo lanu la pansi.