Ibikoresho bya squat kumikino yo 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 ikeneye guhuza imodoka.

Ubutumwa bwiza? Ntukeneye ikirenge kinini kugirango wubake umubiri-urwego rwisi. Muguhitamo iburyo bwa Squat Rack , urashobora gukora zone yimyitozo ngororamubiri murwego rwo hejuru nka metero 10x10.

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

1. Guhitamo Rack iburyo 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. Uruzitiro rwinyuma-Uruzitiro rwumusozi

Numwanya wanyuma-uzigama.

• Uburyo ikora: Uburebure burahagaze. Iyo urangije gukora, ukuraho akabari gakurura hanyuma ukazenguruka hejuru imbere kurukuta.

• Inyungu: Ihindura squat rack mumwirondoro uri munsi ya santimetero 5, bikwemerera guhagarika imodoka yawe muri garage nyuma yimyitozo.

B. Guhagarara

• Umwirondoro: Bitandukanye na cage yamashanyarazi ane, igihagararo cya squat kigizwe nuburebure bubiri kumurongo uhamye.

• Inyungu: Ifite ibirenge bito cyane byerekana ibirenge kandi byoroshye kwimuka niba ukeneye gutunganya icyumba. Itanga imikorere yingenzi ya rack itaganje umwanya.

C. Igice cya kabiri hamwe nububiko

• Umwirondoro: Ikirenge cyoroshye kirimo ububiko bwa vertical plate.

• Inyungu: Kubika ibiro byawe kuri rack, ukuraho ibikenerwa kubiti byihariye, ukabika umwanya wagaciro.

Gushakisha Ibisubizo Byoroheje: Reba umwanya-ukora neza ibishushanyo byacu Ikusanyirizo rya squat Racks.

2. Hack Optimization Hack

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

A. 'Umwanya Ukoresha ' 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.

• Vertical Clearance: Mbere yo kugura, bapima uburebure bwawe! Menya neza ko ufite icyumba gihagije cyo gukuramo (umutwe wawe ujya hejuru yumubari) udakubise igisenge.

B. Imikorere myinshi

• Umugereka: Aho kugura sitasiyo itandukanye, gura Umugereka wibikoresho bya rack yawe. Aho kugirango imashini ya mine, gura Umugereka wa Landmine.

• Ububiko: Kuramo ibintu byose hasi. Koresha inkuta zometseho urukuta kumigozi, umukandara, na barbell.

Igishushanyo mbonera: Nk’uko Ishuri Rikuru ry’Ubuvuzi rya Amerika ry’imikino (ACSM) ribitangaza , ahantu h’imyitozo ngororamubiri yo mu rugo itekanye bisaba guhumeka no gucana bihagije hiyongereyeho umwanya wo kwirinda ubushyuhe n’impanuka.

3. Uburyo bwiza bwo gukora imyitozo yo murugo

Hamwe na squat Rack yoroheje, urashobora gukora imyitozo ikora neza ihuza imbaraga na cardio (Metabolic Conditioning).

Urugero rw'icyitegererezo: 'Urusobekerane rwa Rack '

Impamvu ikora: Uguma ahantu hamwe, ukoresheje rack kubintu byose. Nta kwiruka mu cyumba.

1. Barbell squat: amaseti 4 ya 8 rep.

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

2. Kanda hejuru (Imbere muri Rack): amaseti 3 ya 10 rep.

   • Superset hamwe na: Imirongo ihindagurika (Ukoresheje Barbell muri Rack): amaseti 3 ya 12 rep.

3. Kumanika ukuguru kuzamura (Rack Bar): amaseti 3 ya 15 rep.

Iyi myitozo yuzuye yumubiri isaba akabari kamwe gusa hamwe na rack imwe - itunganijwe neza murugo.

4. Kubungabunga ahantu hato

Iyo ibikoresho bipakiye ahantu hafunganye (nka garage), ubushuhe numukungugu birashobora kuba ibibazo.

• Folding Racks: Niba uhisemo kugundura, ingingo ya hinge irakomeye. Komeza usige amavuta kugirango ukore neza.

• Kwirinda ingese: Ihanagura ibikoresho byawe kenshi niba siporo yawe iri ahantu hatagengwa nikirere nka garage.

Umwanzuro

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

Muguhitamo squat Rack itandukanye kandi ugahindura imiterere yawe, 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 . Ibikoresho byacu byashizweho kugirango bitange urwego-rwubucuruzi ruramba hamwe nintambwe yagenewe urugo rugezweho.