Inyungu Zambere Zo Gukoresha Ikibaho: Impamvu Ukwiye Kubishyira Mubikorwa byawe by'imyitozo

Genda muri siporo iyo ari yo yose ikomeye, uzabona akazu nini k'icyuma kiganje hasi. Nibikoresho bya squat Rack (cyangwa Power Rack), kandi twavuga ko aribikoresho byingenzi byubaka umubiri ukomeye, wihangana.

Kubatangiye, birashobora kugaragara ko biteye ubwoba. Kubaterura bamenyereye, ni ahera.

Ariko ni ukubera iki iki cyuma gikenewe cyane? Ntabwo ari uguterura ibiremereye gusa; ni ukuzamura ubwenge . Waba uri kwitoza mubucuruzi cyangwa kubaka imwe muri nziza ya squat Racks ya Home Gyms , gusobanukirwa ibyiza byibi bikoresho bizahindura imyitozo yawe.

Dore impanvu squat rack ikwiye kuba umusingi wibikorwa byawe.

1. Gufungura imbaraga ntarengwa no gukura kwimitsi

Inyungu yibanze ya squat rack nuko igufasha gukora Imvange yimikorere neza.

Umwami w'imyitozo

Akabari ka barbell bakunze kwita 'Umwami wimyitozo ' kubera ko yinjiza kwadamu, hamstrings, glute, ninyuma yo hepfo mugihe ikurura intandaro yo gutuza.

• Kurenza Iterambere: Gukura imitsi, ugomba kongera ibiro buhoro buhoro. Isanduku ya squat iragufasha gukuramo barbell iremereye murwego rwigitugu, iguhagarara neza kugirango ukemure imitwaro udashobora kuzamura hasi.

• Igisubizo cya Hormonal: Kuzamura ibintu biremereye bikorerwa muri rack byagaragaye ko bitera imbaraga nyinshi kurekura imisemburo yubaka imitsi ugereranije nimashini zitandukanya.

Ubushakashatsi Bwubushakashatsi: Ubushakashatsi bwasohotse mu kinyamakuru cyitwa Strength and Conditioning Research bwerekana ko ibipimisho byuburemere byinjiza cyane imitsi yimitsi kuruta imashini zishingiye kumashini, biganisha kuri hypertrophyme ndende.

2. Umutekano Uhebuje (Amahugurwa ya Solo)

Impamvu ya mbere ituma abantu bagura squat Racks kumazu yabo ni Umutekano.

Iyo witoje wenyine, burigihe habaho ubwoba: 'Bigenda bite iyo ntashobora kuzamura ibiro hejuru? '

Hatariho rack, kunanirwa kwikinisha biremereye cyangwa intebe yintebe birashobora guteza akaga. Hamwe na rack, ntabwo ari ikibazo.

Uruhare rwintwaro za Spotter

Buri cyuma cyiza cyiza kizana ibibari byumutekano bitambitse (Spotter Arms cyangwa Amapine Yumutekano).

• Uburyo ikora: Ushiraho pin munsi yumwanya wo hasi wa squat cyangwa intebe yawe.

• Igisubizo: Niba imitsi yawe itanze, uhita umanura umurongo kuri pin. Rack ifata uburemere, hanyuma ukikururuka munsi, umutekano kandi udakomeretse.

Ibiranga umutekano biraguha ikizere cyo gusunika imipaka. Urashobora kugerageza izo nyandiko nshya (PR) uzi ko rack ifite umugongo.

Impanuro: Kugirango umenye neza uburyo bwumutekano bukora mugihe ubikeneye, gufata neza squat Rack Maintenance ni urufunguzo. Reba amaboko yawe ya buri kwezi kugirango ube inyangamugayo kandi urebe ko ibyuma bifunga byuzuye.

3. Guhinduranya ntagereranywa: Ntabwo ari kubaswa gusa

Izina 'Squat Rack ' ni akantu gato. Bikwiye rwose kwitwa 'Sitasiyo Yumubiri Yuzuye. '

Hamwe nigitereko kimwe nintebe ishobora guhinduka, urashobora gukora imyitozo hafi ya yose ikenewe kumubiri wuzuye.

A. Intebe y'Itangazamakuru

Shyira intebe imbere muri rack. Noneho ufite gahunda yizewe kuri:

• Kanda intebe ya Flat / Shyira intebe: Wereke igituza ufite imitwaro iremereye neza.

• Intebe Yigitugu Yicaye: Shyira pin hejuru kugirango ufungure umurongo byoroshye kubikorwa byo hejuru.

B. Iterambere ryibanze

Ibyinshi bigezweho, harimo nibiri muri twe Ikusanyirizo rya squat Racks , uzane hamwe no gukurura umurongo.

• Kurura-Ups / Chin-Ups: Imyitozo myiza kumugongo mugari.

• Kumanika Ukuguru Kuzamura: Teza imbere intangiriro ikomeye.

• Gukuramo Rack: Shyira ibipapuro byumutekano ku burebure bwikivi kugirango ugere inyuma yinyuma n'imitego nta munaniro wuzuye wuzuye.

4. Gukora imyitozo ngororamubiri yo murugo

Niba ufite umwanya muto, squat rack nuburyo bwiza bwo gukoresha amashusho kare.

Aho kugura intebe yihariye ya sitasiyo, umunara wo gukurura, hamwe na stand ya squat, Power Rack imwe irahuza bose.

• Ububiko: Ibice byinshi biranga amasahani yo kubika amasahani, bigatuma uburemere bwawe butunganijwe kandi hasi.

• Umugereka: Urashobora kongeramo utubari, mines, hamwe nudukoni twa bande kumurongo, uhindura metero kare 10 yumwanya uhinduka siporo yuzuye.

Wubake Igenamiterere ryawe: Kugirango ugabanye byinshi bya rack yawe, uyihuze nimwe murwego rwinshi Intebe zishobora guhinduka.

Umwanzuro

Squat Rack ntabwo irenze ibyuma gusa; nishoramari mubushobozi bwawe.

Itanga Umutekano wo kwitoza wenyine, Guhagarara guterura ibiremereye, hamwe na Versatility kugirango yibasire buri tsinda ryimitsi. Waba uri intangiriro ushaka gukomera cyangwa guterura hejuru ukurikirana inyandiko nshya, rack niho imirimo ikorerwa.

Ntugahinyure umusingi wamahugurwa. Shakisha amahitamo aremereye muri twe Squat Racks Ibicuruzwa Urutonde hanyuma ufate intambwe yambere ugana imyitozo ikomeye, itekanye.