I-Squat Racks yeeGym zaseKhaya: Ukwandisa indawo kunye nokusebenza kakuhle

'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 esafuna ukulingana nemoto.

Iindaba ezilungileyo? Awudingi umzobo omkhulu weenyawo ukuze wakhe umzimba okumgangatho wehlabathi. Ngokukhetha i -Squat Rack efanelekileyo , 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 iRakhi eLungileyo kwiiNdawo eziNcinciweyo

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

A. IRakhi yoDonga eSonga emva

Le yeyona ndawo yokugcina indawo.

• Indlela esebenza ngayo: Iindlela ezithe tye zihinjisiwe. Xa ugqibile ukusebenza, ususa ibha yokutsalela phezulu kwaye ulisonge iindawo eziphakamileyo ngaphakathi eludongeni.

• Inzuzo: Iguqula i-squat rack ibe yiprofayili engaphantsi kwee-intshi ezi-5 ubunzulu, ikuvumela ukuba umise imoto yakho kwigaraji emva kokusebenza.

B. Indawo yeSquat

• Iprofayili: Ngokungafaniyo ne-cage yamandla e-post-post, i- Squat Stand iqulethwe ngamanyathelo amabini aphakamileyo kwisiseko esizinzile.

• Inzuzo: Inophawu olubonakalayo oluncinci kwaye kulula ukuyihambisa ukuba ufuna ukuhlengahlengisa igumbi. Inika umsebenzi obalulekileyo we-rack ngaphandle kokulawula indawo.

C. IHalf Rack enoGcino

• Inkangeleko yeProfayili: Unyawo olubambeneyo olubandakanya ukugcinwa kwepleyiti ethe nkqo.

• I-Benefit: Ngokugcina iintsimbi zakho kwi -rack, ususa imfuno yomthi wobunzima ohlukeneyo, ugcina indawo ebalulekileyo yomgangatho.

Bhrawuza izisombululo eziQhelekileyo: Jonga uyilo olusebenzayo kwindawo yethu Ukuqokelelwa kweeRakhi ze-squat.

2. IiHacks zokuSebenzisa iSithuba

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

A. Ingcamango 'yeNdawo 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.

• Ucoceko oluthe nkqo: Phambi kokuthenga, linganisa ubude besilingi yakho! Qinisekisa ukuba unendawo eyaneleyo yokutsala (intloko yakho idlulela ngaphaya kwebar) ngaphandle kokubetha isilingi.

B. UkuSebenza okuninzi

• Iziqhoboshelo: Endaweni yokuthenga isikhululo sediphu esahlukileyo, thenga iDip Attachment yerack yakho. Endaweni yomatshini wezigcayiseli, thenga i- Landmine Attachment.

• Ugcino: Susa yonke into phantsi. Sebenzisa amagwegwe axhonywe eludongeni ukulungiselela iibhanti, iibhanti, kunye neentsimbi.

Ingqiqo yoYilo: Ngokutsho kwe- American College of Sports Medicine (ACSM) , indawo yokuzivocavoca ekhaya ekhuselekileyo idinga umoya owaneleyo kunye nokukhanya ngaphezu kwendawo yomgangatho ukukhusela ukushisa kunye neengozi.

3. IiNdlela zokuSebenza eKhaya ezisebenzayo

Ngokuseta i-Squat Rack elula, unokwenza umthambo osebenza kakhulu odibanisa amandla kunye ne-cardio (iMetabolic Conditioning).

Isampulu yeNkqubo: 'IRack Complex'

Kutheni isebenza: Uhlala kwindawo enye, usebenzisa i-rack kuyo yonke into. Akukho ukubaleka egumbini.

1. I-Barbell Squat: iiseti ezi-4 ze-8 reps.

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

2. I-Overhead Press (Ngaphakathi kweRack): iiseti ezi-3 ze-10 reps.

   • I-Superset nge: Imiqolo eGuquliweyo (Usebenzisa iBarbell kwiRack): iiseti ezi-3 ze-12 reps.

3. Ukuxhoma Umlenze Uphakamisa (I-Rack Bar): iiseti ezi-3 ze-15 reps.

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

4. Ugcino kwiiNdawo ezincinci

Xa izixhobo zipakishwe kwindawo exineneyo (njengegaraji), ukufuma nothuli lunokuba yimiba.

• IiRacks ezisongayo: Ukuba ukhetha i-rack esongelayo, amanqaku e-hinge abaluleke kakhulu. Zigcine zithanjiswe ukuqinisekisa ukusebenza kakuhle.

• Uthintelo lomhlwa: Sula izixhobo zakho rhoqo ukuba ijim yakho ikwindawo engalawulwa yimozulu njengegaraji.

Ukuqukumbela

Indawo encinci ayisiyiyo imida; sisimemo sokuphumelela.

Ngokukhetha i- squat Rack eguquguqukayo kunye nokwandisa uyilo lwakho, unokuphinda-phinda i-90% yemithambo efunyenwe kwindawo yokuthengisa. Ugcina ixesha lokuhamba, wonga imali kubulungu, kwaye ufumane inkululeko yokuqeqesha ngokwemiqathango yakho.

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