IiRakhi kunye neebhentshi zeGym zaseKhaya: Ukwandisa indawo kunye nokusebenza ngokufanelekileyo

'I-Garage Gym Revolution' ilapha. Abantu abaninzi kunanini na ngaphambili barhweba ngeendawo zorhwebo ezixineneyo ukuze kube lula ukuziqeqeshela ekhaya.

Noko ke, olona celomngeni lukhulu kubaninimzi abaninzi asilontshukumisa— sisithuba . Kusenokwenzeka ukuba awunayo i-2,000-square-foot-warehouse; unegumbi lokulala elisecaleni, ikona engaphantsi, okanye isiqingatha segaraji.

Iindaba ezilungileyo? Awudingi umzobo omkhulu weenyawo ukuze wakhe umzimba okumgangatho wehlabathi. Ngokukhetha iiRacks ezifanelekileyo kunye neebhentshi , unokudala indawo yoqeqesho oluphezulu kwindawo encinci njengeenyawo ze-10x10.

Kwesi sikhokelo, siphonononga indlela yokukhetha isixhobo sokugcina indawo kwaye ulungiselele ukuseta kwakho ukuze usebenze ngokugqibeleleyo.

1. Ukukhetha isiXhobo esiLungileyo seZithuba eziNcinane

Kwijimu yorhwebo, unomatshini kuwo wonke umsipha. Kwi- Gym yaseKhaya , yonke i-intshi yesikwere kufuneka ifumane ukugcinwa kwayo. Udinga izixhobo eziguquguqukayo kwaye ezixineneyo.

A. IRakhi: I-squat Stand vs. Power Cage

• ICage yaMandla: Ngelixa ibonelela ngokhuseleko oluphezulu, ithatha indawo enkulu.

• Isisombululo: Khangela iHalf Rack okanye iSquat Stand . Olu luyilo lwesakhelo esivulekileyo lubonelela ngee-J-hooks ezibalulekileyo zokusquatting kunye nokucinezela kodwa zinembonakalo encinci kunye neyomzimba.

• Ukugcinwa okuthe nkqo: Khetha i-rack ebandakanya izikhonkwane zokugcina iipleyiti ezakhelwe ngaphakathi. Oku kuphelisa imfuno yomthi wobunzima ohlukeneyo, ukugcina indawo yomgangatho oxabisekileyo.

B. Ibhentshi: Ibhentshi enye yokulawula bonke

Musa ukuthenga ibhentshi eflethi kunye nebhentshi ejikelezayo.

• Isisombululo: Tyala imali kwi- ephezulu Bench Adjustable Bench (FID - Flat, Incline, Decline).

• Kutheni: Isebenza njengebhentshi eflethi yokunyusa amandla, isitulo esithambekileyo sokushicilela amagxa, kunye nesikhululo se-ab somsebenzi ongundoqo. Ithatha indawo yefenitshala ngempumelelo.

Bhrawuza izisombululo eziQhelekileyo: Jonga uyilo olusebenzayo kwindawo yethu IiRacks kunye neebhentshi Collection.

2. IiHacks zokuSebenzisa iSithuba

Nje ukuba unesixhobo sakho, uyilo lubalulekile. Ijimu engacwangciswanga kakuhle ivakala imxinwa kwaye ayikukhuthazi ukusetyenziswa.

A. Ingcamango 'Ibhokisi yokuSebenza'

Awudingi nje indawo yokubeka; udinga indawo yokuhamba.

• I-Barbell Clearance: Ibha ye-Olimpiki eqhelekileyo yi-7 yeenyawo ubude. Udinga ubuncinci ii-intshi ezi-6 zococeko kwicala ngalinye ukuze ulayishe iipleyiti ngokukhuselekileyo.

• I-Bench Clearance: Qinisekisa ukuba unendawo yokutsala ibhentshi kwi-rack yomsebenzi we-dumbbell ngaphandle kokubetha udonga.

B. Ukushukuma kungundoqo

• Amavili: Qinisekisa iBench yakho eAdjustable inamavili ezothutho. Kwi-gym encinci, uya kuhlala uhambisa ibhentshi ngaphakathi nangaphandle kwe-rack.

• Ugcino eludongeni: Susa yonke into emgangathweni. Sebenzisa amagwegwe axhonywe eludongeni ukulungiselela iibhanti, iibhanti, kunye neentsimbi ezihlabayo xa zingasetyenziswa.

I-Design Insight: Ngokutsho kwe -American Council on Exercise (ACE) , indawo yokuzivocavoca yasekhaya ekhuselekileyo ifuna ubuncinci be-20-30 yeenyawo zesikwere sendawo yamahhala yokuzivocavoca okusekelwe kwintshukumo efana nemiphunga okanye i-kettlebell swings.

3. IiNdlela zokuSebenza eKhaya ezisebenzayo

Ngokuseta iRack kunye nebhentshi elula, unokwenza umthambo osebenza kakhulu odibanisa amandla kunye ne-cardio (iMetabolic Conditioning).

Isampulu yeNkqubo: I'Tyhala-Tsala' Superset

Kutheni isebenza: Ngokutshintshana amaqela ezihlunu aphikisanayo, awudingi ukuphumla ixesha elide, ukwenza umthambo wakho ukhawuleze.

1. I-Barbell Squat (iRack): iiseti ze-4 ze-8 reps.

   • I-Superset nge: Utsalo-phezulu (I-Rack Bar): Iiseti ezi-4 zokusilela.

2. I-Cinline Dumbbell Press (i-Adjustable Bench): Iisethi ze-3 ze-10 reps.

   • I-Superset nge: Imiqolo ye-Dumbbell (Ukusebenzisa i-Bench yokuxhasa): Iisethi ezi-3 ze-10 reps.

3. Ukuhlala phantsi kwe-Shoulder Press (Ibhentshi kwii-90 degrees): iiseti ezi-3 ze-12 reps.

Lo msebenzi wonke womzimba ogcweleyo udinga i-barbell enye kuphela, ibhentshi enye, kunye ne-rack enye-ilungele ukuseta ikhaya elidibeneyo.

4. Ukhuseleko kwindawo Yedwa

Ukuqeqesha ekhaya kudla ngokuthetha ukuziqeqesha wedwa. Oku kwenza umgangatho weZixhobo zakho zeGym zaseKhaya ubaluleke ngakumbi.

• Ukuzibona: Qinisekisa ukuba irekhi yakho ine 'Safety Spotter Arms.' Ukuba uyasilela kwi-bench press rep, ezi ngalo zibamba ubunzima ukuze bungakutyumzi.

• Uzinzo: Njengoko kuxoxiwe kwethu ISikhokelo soLondolozo , ukujonga rhoqo iibholiti zakho kubalulekile xa ungenabo abasebenzi be-gym ukuba bakwenzele yona.

Ukuqukumbela

Indawo encinci ayisiyiyo imida; sisimemo sokuphumelela.

Ngokukhetha i -Bench eguquguqukayo eguquguqukayo kunye neRack compact, unokuphinda i-90% yokuzivocavoca okufunyenwe kwindawo yokuthengisa. Ugcina ixesha lokuhamba, wonga imali kubulungu, kwaye ufumane inkululeko yokuqeqesha ngokwemiqathango yakho.

Ngaba ukulungele ukutshintsha igumbi lakho elisecaleni? Phonononga i XYS Fitness Racks kunye neebhentshi . Izixhobo zethu zenzelwe ukubonelela ngokuqina kwinqanaba lezorhwebo kunye neenyawo ezilungiselelwe ikhaya langoku.