Intebe n'intebe za siporo zo murugo: Kugabanya umwanya nubushobozi

'Garage Gym Revolution ' irihano. Abantu benshi kuruta mbere hose baracuruza siporo zubucuruzi zuzuye kugirango boroherezwe imyitozo murugo.

Ariko, ikibazo gikomeye kuri banyiri amazu ntabwo ari moteri-ni umwanya . Birashoboka ko udafite ububiko bwa metero kare 2000; ufite icyumba cyo kuraramo, inguni yo hasi, cyangwa igice cya garage.

Ubutumwa bwiza? Ntukeneye ikirenge kinini kugirango wubake umubiri-urwego rwisi. Muguhitamo Racks nintebe iburyo , urashobora gukora imyitozo yimyitozo ngororamubiri murwego rwo hasi nka metero 10x10.

Muri iki gitabo, turasesengura uburyo bwo guhitamo ibikoresho bizigama umwanya kandi tugategura uburyo bwawe bwo gukora neza.

1. Guhitamo ibikoresho bikwiye kumwanya muto

Muri siporo yubucuruzi, ufite imashini kuri buri mitsi. Muri Gym Home , buri santimetero kare igomba kubona ibyo ikomeza. Ukeneye ibikoresho byinshi kandi byoroshye.

A. Rack: Guhagarara kwa squat na Cage Power

• Akazu k'ingufu: Mugihe gatanga umutekano ntarengwa, bifata ibyumba byinshi.

• Igisubizo: Reba Igice cya Rack cyangwa Ikibanza cya squat . Ibishushanyo bifunguye bitanga J-hook ya ngombwa yo guswera no gukanda ariko bifite bito cyane bigaragara kandi byerekana ibirenge.

• Ububiko bwa Vertical: Hitamo rack irimo ububiko bwububiko bwa plaque. Ibi bivanaho gukenera igiti cyihariye, kubika umwanya wagaciro.

B. Inteko: Intebe imwe yo kubategeka bose

Ntugure intebe iringaniye hamwe n'intebe yegeranye.

• Igisubizo: Gushora mu ntebe yo mu rwego rwohejuru Igenzurwa (FID - Flat, Incline, Kugabanuka).

• Impamvu: Ikora nk'intebe iringaniye yo guterura amashanyarazi, intebe yegeranye yo gukanda ibitugu, hamwe na sitasiyo y'akazi yibanze. Isimbuza neza ibice bitatu byo mu nzu.

Gushakisha Ibisubizo Byoroheje: Reba umwanya-ukora neza ibishushanyo byacu Ikusanyirizo hamwe n'intebe.

2. Hack Optimization Hack

Umaze kugira ibikoresho byawe, imiterere irakomeye. Imyitozo ngororamubiri itunganijwe neza yumva ifunganye kandi ibuza gukoresha.

A. 'Agasanduku k'akazi ' Igitekerezo

Ntukeneye gusa umwanya wa rack; ukeneye umwanya wo kwimuka.

• Barbell Clearance: Akabari gasanzwe ka olempike ni metero 7 z'uburebure. Ukeneye byibura santimetero 6 zo gukuraho kuri buri ruhande kugirango ushireho amasahani neza.

• Intebe yo Kwemeza: Menya neza ko ufite umwanya wo gukuramo intebe muri rack kugirango ukore dumbbell udakubise urukuta.

B. Kugenda ni Urufunguzo

• Ibiziga: Menya neza ko yawe ishobora guhinduka Intebe ifite ibiziga byo gutwara. Muri siporo ntoya, uzahora wimura intebe imbere no hanze.

• Ububiko bw'urukuta: Kuramo ibintu byose hasi. Koresha urukuta rwometse kurukuta, imikandara, na barbell mugihe udakoreshwa.

Igishushanyo mbonera: Nk’uko Inama y'Abanyamerika ishinzwe imyitozo (ACE) ibivuga , siporo yo mu rugo itekanye isaba byibuze metero kare 20-30 z'ubusa ku myitozo ishingiye ku kugenda nk'ibihaha cyangwa kettlebell.

3. Uburyo bwiza bwo gukora imyitozo yo murugo

Hamwe nuburyo bworoshye bwa Rack na Bench, urashobora gukora imyitozo ikora neza ihuza imbaraga na cardio (Metabolic Conditioning).

Icyitegererezo Cyitegererezo: 'Gusunika-Gukurura ' Superset

Impamvu ikora: Muguhinduranya imitsi irwanya imitsi, ntukeneye kuruhuka igihe kirekire, bigatuma imyitozo yawe yihuta.

1. Barbell squat (Rack): amaseti 4 ya 8 rep.

   • Superset hamwe na: Gukurura (Rack Bar): amaseti 4 yo gutsindwa.

2. Shyira Kanda ya Dumbbell (Intebe ishobora guhindurwa): amaseti 3 ya 10 rep.

   • Superset hamwe na: Dumbbell Rows (Ukoresheje Intebe kugirango ubone inkunga): amaseti 3 ya 10 rep.

3. Intebe Yigitugu Yicaye (Intebe kuri dogere 90): amaseti 3 ya 12 rep.

Iyi myitozo yuzuye yumubiri isaba akabari kamwe gusa, intebe imwe, hamwe na rack imwe - byuzuye kugirango inzu ibe yuzuye.

4. Umutekano mu bwigunge

Imyitozo murugo akenshi isobanura imyitozo wenyine. Ibi bituma ubuziranenge bwibikoresho byawe byo murugo bikomera cyane.

• Kwiyerekana: Menya neza ko rack yawe ifite 'Intwaro z'umutekano.'

• Igihagararo: Nkuko byaganiriweho muri twe Gufata neza , kugenzura buri gihe ibihingwa ni ngombwa mugihe udafite abakozi ba siporo bagukorera.

Umwanzuro

Umwanya muto ntabwo ari imbogamizi; ni ubutumire bwo gukora neza.

Muguhitamo Intebe ihindagurika kandi ikomatanya Rack, urashobora kwigana 90% yimyitozo iboneka mubucuruzi. Urabika umwanya wo kugenda, uzigama amafaranga kubanyamuryango, kandi ubone umudendezo wo kwitoza ukurikije amagambo yawe.

Witeguye guhindura icyumba cyawe? Shakisha XYS Imyitozo ngororamubiri n'intebe . Ibikoresho byacu byashizweho kugirango bitange urwego-rwubucuruzi ruramba hamwe nintambwe yagenewe urugo rugezweho.