Ubuyobozi buhebuje bwo guhitamo ibice byiza hamwe n'intebe za siporo yawe

Iyo ushushanya imyitozo yinzozi, abantu benshi bashushanya ubuhanga buhanitse cyangwa imashini nini ya kabili. Nyamara, inkingi nyayo yikigo icyo aricyo cyose cyamahugurwa - yaba igaraje Home Gym cyangwa club yubucuruzi yagutse - iri mubice bibiri byingenzi: Racks na Benches.

Nintwari zitaririmbwe zamahugurwa yimbaraga. Zitanga umutekano usabwa kugirango uterure uburemere kandi butajegajega bukenewe kugirango imitsi igerweho neza.

Ariko ntabwo ibyuma byose byaremewe kimwe. Intebe ya wobbly irashobora kwangiza imashini yo mu gatuza, kandi rack idakozwe neza irashobora guhungabanya umutekano.

Muri iki gitabo, dusenya ubwoko butandukanye bwa Racks n'Intebe , dusobanura imikoreshereze yabyo, kandi tugufashe guhitamo ibikwiranye nimyitozo yawe.

1. Gusobanukirwa Gym Racks: Umutekano nu muteguro

Ubusanzwe ibice biri mubyiciro bibiri: ibyo uzamuye imbere (kubwumutekano) nibifata uburemere bwawe (kumuryango).

A. Amashanyarazi hamwe nudusanduku twa squat

Imbaraga za Rack nigice cyo guterura ibiremereye. Igizwe nimyanya ine ihagaritse hamwe nibishobora gutambuka bitambitse.

• Ibyiza Kuri: Kuzamura ibintu biremereye nka squats, imashini zicara, hamwe no gukurura rack.

• Impamvu Ukeneye: Ikora nk'imashini ikora. Niba unaniwe rep, utubari twumutekano dufata uburemere, wirinda gukomeretsa. Ibi ntibishobora kuganirwaho kubantu bose bitoza wenyine.

B. Ibirindiro bihagaze hamwe na kimwe cya kabiri

Niba umwanya wo hasi ufunganye, nibindi byiza cyane. Bafite ikirenge gito kuruta akazu kuzuye ariko baracyatanga J-hook ishobora guhindurwa.

• Ibyiza Kuri: Urugo Gym Ibikoresho Byashyizweho aho umwanya uri murwego rwo hejuru.

C. Ibikoresho byo kubika

Imyitozo ngororangingo ni siporo iteye akaga.

• Dumbbell Racks: Komeza uburemere hasi kugirango wirinde impanuka.

• Ibiti by'isahani: Tegura isahani ya olempike kuburemere kugirango byoroshye.

• Inyungu: Ibikoresho byateguwe birinda ibikoresho gukata kandi bikagabanya umwanya wawe ukoreshwa.

Shakisha Icyegeranyo cyacu: Kuva kumurimo uremereye cyane Cage kugeza kubitsa umwanya wa Dumbbell Racks, reba umurongo wuzuye wa Intebe n'intebe.

2. Guhitamo Intebe ibereye: Urufatiro rwimbaraga

Intebe ntabwo irenze intebe; ni urubuga ukomokamo imbaraga.

A. Intebe za Flat

Guhitamo bisanzwe. Intebe ihamye idafite ibice byimuka, bituma ihagarara neza kandi iramba.

• Ibyiza Kuri: Kanda Intebe Ikomeye, Imirongo ya Dumbbell, na Boxe Gusimbuka.

• Pro: Mubisanzwe ifite uburemere buremereye hamwe nigiciro cyo hasi kuruta verisiyo ihinduka.

B. Intebe zishobora guhindurwa (FID)

Izi ntebe zirashobora guhindurwa kuri F lat, I ncline, na D ecline imyanya.

• Ibyiza Kuri: Kubaka umubiri no guhuza byinshi. Kanda kuri enterineti yibasiye igituza cyo hejuru, mugihe imyanya yicaye ishyigikira ibitugu.

• Impamvu Uhitamo: Niba ufite umwanya wintebe imwe gusa , Intebe ishobora guhinduka nigishoro cyubwenge cyane kuko ifungura imyitozo itandukanye.

3. Ibyingenzi Byingenzi Mbere yo Kugura

Mbere yo kongeramo ibintu mumagare yawe, banza usuzume ibi bintu bine byingenzi kugirango umenye ko ubona ROI nziza (Garuka kubushoramari).

A. Kuramba hamwe nubushobozi bwibiro

Reba kuri 'Gauge ' y'ibyuma.

• Ibipimo byubucuruzi: ibyuma 11-bipima ni zahabu. Irashobora kwihanganira imikoreshereze iremereye ya buri munsi itagunamye.

• Igipimo cyibiro: Menya neza ko intebe yagenwe kuburemere bwumukoresha wongeyeho umubare ntarengwa bashobora kuzamura. Imipaka ya 300lb ntabwo ihagije kubantu 200lb bazamura 150lb dumbbells.

B. Guhagarara n'umutekano

Ku ntebe, shakisha ikirenge kinini kugirango wirinde guhanagura. Kuri racks, reba niba zishobora guhindurwa hasi.

Ubushishozi bw’umutekano: Ishyirahamwe ry’igihugu ry’ingufu n’ibisabwa (NSCA) rishimangira ko ibikoresho bihamye ariwo murongo wa mbere wo kwirinda ibikomere biterwa na siporo. Intebe ihindagurika irashobora gukurura amarira yigitugu cyangwa kugabanuka ibiro.

C. Umwanya nuburyo

Gupima umwanya wawe kabiri.

• Racks: Wibuke kubara ubugari bwa barbell (metero 7) nicyumba cyo gupakira amasahani kumpande zombi.

• Intebe: Menya neza ko ufite icyemezo cyo kuryama intebe neza udakubise urukuta cyangwa ibindi bikoresho.

D. Igiciro n'Agaciro

Ibikoresho bihendutse akenshi bisaba byinshi mugihe kirekire kuko bigomba gusimburwa vuba. Gushora imari murwego rwohejuru Racks nintebe byemeza ko bimara ubuzima bwabo bwose, bigumana agaciro kabo kandi bikarinda abakoresha umutekano.

Umwanzuro

Waba wambaye ibikoresho byumwuga cyangwa wubaka siporo nini ya garage, ubwiza bwa Rack na Benches yawe byerekana ireme ryimyitozo.

Ntukemere ku rufatiro rwawe. Hitamo ibikoresho bitanga ituze, bihindagurika, hamwe ninganda-ndende.

Witeguye kubaka imbaraga zawe? Sura ibyacu Urupapuro rwicyicaro hamwe nintebe kugirango turebe amahitamo yacu aremereye, cyangwa Twandikire uyumunsi kubitekerezo byabigenewe bijyanye na plan yawe.