Ububiko bwububiko bwimikino 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 neza ububiko bwububiko , urashobora gukora zone 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 Rack iburyo kumwanya muto

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

A. Ihagaritse 'A-Ikadiri ' Rack

Nibibanza byanyuma-bizigama kubiragi.

• Uburyo ikora: Aho gukwirakwiza uburemere butambitse hejuru yikigega kirekire, A-Frame ibashyira mu buryo buhagaritse umunara.

• Inyungu: Ifite 5-50lb ya dumbbells mukirenge cya metero kare 2. Ibi bihuye byoroshye mu mfuruka, hasigara hagati yicyumba hafunguye kugenda.

B. Igisubizo Cyubatswe ku Rukuta

• Umwirondoro: Koresha inkuta zawe, ntabwo ari hasi yawe.

• Inyungu: Ububiko bwubatswe ku rukuta rwa barbell, amasahani yuburemere, hamwe na bande yo kurwanya bituma ijambo risobanuka neza. Ibi nibyingenzi mumutekano kandi bituma isuku (no guhagarika imodoka) byoroha cyane.

C. Igice cya 'Ububiko rusange ' Igice

• Umwirondoro: Isahani yo mu byiciro byinshi ihuza imirongo iringaniye ya kettlebells / imipira hamwe na gari ya moshi.

• Inyungu: Ihuza ibice bitatu bitandukanye byo kubika muri kimwe.

Gushakisha Ibisubizo Byoroheje: Reba umwanya-ukora neza ibishushanyo byacu Ikusanyirizo ry'ububiko.

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 kuzenguruka .

• Ahantu hahanamye: Bika ububiko bwawe mububiko bwintebe yawe cyangwa intebe ya squat, ariko urebe ko ufite byibura metero 3 zokwemererwa kuburemere butarinze gukubita urukuta cyangwa indorerwamo.

• Ububiko bwa mobile: Reba ibice bifite imashini ziremereye (ibiziga). Ibi biragufasha gukuramo ibipimo kugirango ukore imyitozo hanyuma ubijugunye mu kabati cyangwa mu mfuruka urangije.

B. Imikorere myinshi

• Umugereka: Reba ububiko bushobora kugerekaho imbaraga zawe. Ibice byinshi bigezweho bya squat rack bifite umwobo kubipapuro byerekana uburemere, bikuraho ibikenerwa kubiti bitandukanye.

• Ishirahamwe: Ibikoresho mumatsinda kubwoko. Gumana ibikoresho byose 'gukurura ' ibikoresho (bande, imishumi) kumurongo umwe na 'gusunika ' ibikoresho (iminyururu, imikandara).

Igishushanyo mbonera: Nk’uko Inama y'Abanyamerika ishinzwe imyitozo (ACE) ibivuga , ibidukikije byateguwe neza bigabanya umutwaro wo kumenya, bigatuma abakinnyi bibanda cyane ku miterere yabo no mu mbaraga zabo aho kugendera ku kajagari.

3. Uburyo bwiza bwo gukora imyitozo yo murugo

Hamwe nububiko bwubwenge bwububiko, urashobora gukora 'High-Density ' imyitozo-ukora imirimo myinshi mugihe gito.

Urugero rw'icyitegererezo: Inzira ya 'Isuku Igorofa '

Impamvu ikora: Mugihe ufite ububiko bwabigenewe, urashobora guhita uhinduka hagati yimyitozo utiriwe urenga ibikoresho.

1. Goblet squats: Fata isafuriya kuva mukibanza cyo hagati.

2. Kanda ya Dumbbell: Fata utujwi tuvuye murwego rwo hejuru.

3. Ubuvuzi bwa Ball Ball: Fata umupira uva mukibanza cyo hasi.

Igisubizo: Ukora imyitozo yuzuye yumubiri wa metabolike mumwanya wa metero 6x6, ugasubiza buri kintu mumwanya wacyo mugihe cyibiruhuko. Ibi bituma siporo itekana kandi yiteguye kuzakurikiraho.

4. Kubungabunga ahantu hato

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

• Umwuka wo mu kirere: Ntugasunike ibice byawe hejuru y'urukuta rwa beto. Kureka icyuho cya santimetero 2 kugirango umwuka uzenguruke, wirinde ingese inyuma ya rack.

• Kwitaho bisanzwe: Ihanagura ibigega byawe kenshi, Ahantu hato, umukungugu urundanya vuba kandi birashobora gutuma ubuso butanyerera.

Umwanzuro

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

Muguhitamo Ububiko butandukanye kandi ugahindura imiterere yawe, urashobora kwigana imikorere yikigo cyubucuruzi mubyumba byabigenewe. Urabika umwanya wo kugenda, uzigama amafaranga kubanyamuryango, kandi ubone umudendezo wo kwitoza uko wishakiye.

Witeguye guhindura icyumba cyawe? Shakisha XYS Ububiko bwiza . Ibikoresho byacu byashizweho kugirango bitange urwego-rwubucuruzi ruramba hamwe nintambwe yagenewe urugo rugezweho.