Iyo Yekupedzisira Nhungamiro Yekusarudza Iyo Yakarurama Racks uye Mabhenji eGym Yako

Paunenge uchiona gym yekurota, vanhu vazhinji vanofananidzira high-tech treadmills kana hombe cable machines. Nekudaro, iyo yechokwadi musana wechero unoshanda nzvimbo yekudzidzira - ingave garaji Kumba Gym kana inopararira kirabhu yekutengeserana - iri muzvikamu zviviri zvakakosha zvemidziyo: Racks nemabhenji..

Ndivo magamba asina kuimbwa ekudzidziswa kwesimba. Vanopa kuchengetedzwa kunodiwa kusimudza zvinorema uye kugadzikana kunodiwa kunongedza tsandanyama zvinobudirira.

Asi haisi yese simbi inogadzirwa yakaenzana. Bhenji rinozununguka rinogona kukanganisa mutsina wechipfuva, uye rack isina kunyatsogadzirwa inogona kuva njodzi yekuchengetedza.

Muchirongwa ichi, tinoputsa marudzi akasiyana-siyana eRacks uye Mabhenji , tsanangura mashandisirwo avo chaiwo, uye kukubatsira kuti usarudze kuti ndeapi akakodzera nzvimbo yako yekudzidzira.

1. Kunzwisisa Gym Racks: Kuchengetedza uye Sangano

Racks kazhinji inowira mumapoka maviri: ayo aunosimudza mukati (zvekuchengetedza) uye ayo anobata zviremera zvako (zvekuronga).

A. Simba Racks uye Squat Cages

Iyo Power Rack ndiyo yepakati pekusimudza zvinorema. Iyo ine ina yakatwasuka mbiru uye inochinjika yakachinjika chengetedzo mbariro.

• Zvakanakisisa Kune: Heavy compound inosimudza senge squats, mabhenji mashini, uye rack inodhonza.

• Chikonzero Nei Uchichida: Inoita senge mechanic spotter. Kana iwe ukakundikana rep, mbariro dzekuchengetedza dzinobata huremu, kudzivirira kukuvara. Izvi hazvitaurike kune chero munhu anodzidzira ega.

B. Squat Stands uye Half Racks

Kana nzvimbo yepasi yakaoma, idzi inzira dzakanakisa. Ivo vane diki tsoka pane yekeji yakazara asi vachiri kupa inogadzirika J-hook yekukwenya bhero.

• Zvakanakira: Kumba Gym Equipment setups uko nzvimbo iri pamutengo wepamusoro.

C. Kuchengeta Racks

Ijimu yakashata ijimu ine njodzi.

• Dumbbell Racks: Chengetedza zviremera kubva pasi kuti udzivise njodzi dzekugumburwa.

• Plate Trees: Ronga mahwendefa eOlympic nehuremu kuti uwane nyore.

• Benefits: Midziyo yakarongeka inodzivirira giya kubva pakupwanya uye inowedzera yako inogona kushandiswa pasi nzvimbo.

Ongorora Kuunganidzwa kwedu: Kubva kune inorema-basa Power Cages kuenda kune inochengetedza nzvimbo Dumbbell Racks, tarisa yedu yakazara mutsara we Racks uye Mabhenji.

2. Kusarudza Bhenji Rakakodzera: Nheyo Yesimba

Bhenji rinopfuura chigaro chakapetwa; ndiyo chikuva chaunogadzira simba.

A. Flat Mabhenji

The classic sarudzo. Bhenji rakagadzika bhenji harina zvikamu zvinofamba, zvichiita kuti rive rakagadzikana uye rakasimba.

• Zvakanakira: Heavy Bench Press, Dumbbell Rows, uye Bhokisi Kusvetuka.

• Pro: Kazhinji ine huremu hwepamusoro uye yakaderera mutengo poindi pane inogadziriswa shanduro.

B. Mabhenji Anochinjika (FID)

Aya mabhenji anogona kugadziridzwa kuF lat , I cline, uye D ecline zvinzvimbo.

• Zvakanakira: Kuvaka muviri uye kuita zvakasiyana. Muchina wekutsikirira wakananga pachipfuva chepamusoro, nepo pakagara panotsigira mapendekete.

• Sei Uchisarudza: Kana iwe uchingove nenzvimbo yebhenji rimwe chete , Adjustable Bhenji ndiyo yakangwara yekudyara nekuti inovhura akawanda emitambo misiyano.

3. Mafungiro Akakosha Usati Watenga

Usati wawedzera zvinhu pangoro yako, ongorora zvinhu zvina zvakakosha kuti uve nechokwadi chekuti uri kuwana ROI yakanakisa (Dzokera paKudyara).

A. Durability uye Weight Capacity

Tarisa 'Gauge' yesimbi.

• Commerce Standard: 11-gauge simbi ndiyo chiyero chegoridhe. Inogona kumira zvinorema kushandiswa kwezuva nezuva pasina kukotama.

• Weight Rating: Ita shuwa kuti bhenji rakatemerwa huremu hwemushandisi pamwe nehuwandu hwepamusoro hwavanogona kusimudza. Muganho we300lb hauna kukwana kuti murume 200lb anosimudza 150lb dumbbells.

B. Kugadzikana uye Kuchengeteka

Kune mabhenji, tsvaga tsoka yakakura kudzivirira kupeta. Kune racks, tarisa kana achigona kusungirirwa pasi.

Safe Insight: Sangano reNational Strength and Conditioning Association (NSCA) rinosimbisa kuti midziyo yakagadzikana ndiyo yekutanga mutsara wekudzivirira kubva mukukuvadzwa kunoenderana nejim. Bhenji rinoshanduka rinogona kutungamirira kumisodzi yefudzi kana kudonha uremu.

C. Nzvimbo uye Magadzirirwo

Eresa nzvimbo yako kaviri.

• Racks: Rangarira kuverengera hupamhi hwebarbell (7 tsoka) uye nzvimbo yekuisa mahwendefa kune rumwe rutivi.

• Mabhenji: Ita shuwa kuti une mvumo yekutsamira bhenji zvizere pasina kurova madziro kana zvimwe zvishandiso.

D. Mutengo vs. Kukosha

Midziyo yakachipa kazhinji inodhura zvakanyanya mukufamba kwenguva nekuti inoda kutsiviwa nekukurumidza. Kuisa mari mumhando yepamusoro maRacks nemabhenji kunoita kuti vagare kweupenyu hwese, vachibata kukosha kwavo uye kuchengetedza vashandisi vakachengeteka.

Mhedziso

Kunyangwe iwe uri kupfekedza nzvimbo yehunyanzvi kana kuvaka iyo yekupedzisira garaji yekurovedza muviri, mhando yeRacks yako nemabhenji inoraira kunaka kweiyo Workout.

Usakanganisa panheyo yako. Sarudza zvishandiso zvinopa kugadzikana, kuita zvakasiyana-siyana, uye maindasitiri-giredhi kusimba.

Wakagadzirira kuvaka nzvimbo yako yesimba? Shanyira kwedu Racks uye Mabhenji Chikamu Peji kuti uone yedu inorema-basa sarudzo, kana Bata Nesu nhasi kune tsika quote yakarongedzerwa kuhurongwa hwepasi.