IiRakhi zoGcino kwiiGym 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 esafuna ukulingana nemoto.

Iindaba ezilungileyo? Awudingi umzobo omkhulu weenyawo ukuze wakhe umzimba okumgangatho wehlabathi. Ngokukhetha i -Racks efanelekileyo yokuGcina , unokwenza 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 wazo zonke izihlunu kunye nerakhi kubo bonke ubunzima. Kwi- Gym yaseKhaya , yonke i-intshi yesikwere kufuneka ifumane ukugcinwa kwayo. Udinga izixhobo eziguquguqukayo kwaye ezixineneyo.

A. Indawo ethe nkqo 'A-Isakhelo' Rack

Esi sesona sithuba sokugcina iidumbbells.

• Indlela esebenza ngayo: Endaweni yokusasaza iintsimbi ngokuthe tye kwishelufa ende, i-A-Frame ibubeka ngokuthe nkqo kwinqaba.

• Inzuzo: Ibamba i-5-50lb yee-dumbbells kwindawo engaphantsi kweenyawo ezi-2. Oku kungena lula kwikona, ukushiya umbindi wegumbi uvulekele ukuhamba.

B. Isicombululo esibekwe eludongeni

• Ingxelo: Sebenzisa iindonga zakho, hayi umgangatho wakho.

• Inzuzo: Ugcino oluxhonywe eludongeni lwee-barbells, iipleyiti zobunzima, kunye neebhendi zokuxhathisa zigcina umgangatho ucace ngokupheleleyo. Oku kubalulekile kukhuseleko kwaye kwenza ukucoca (kunye nokupaka imoto) kube lula kakhulu.

C. IYunithi 'yokugcinwa kweSininzi'.

• Iprofayili: Ishelufu enemigangatho emininzi edibanisa iitreyi ezisicaba zeekettlebells/iibhola ezineentsimbi zeepleyiti ezinkulu.

• Uncedo: Idibanisa iiyunithi ezintathu ezahlukeneyo zokugcina zibe yinye.

Bhrawuza izisombululo eziQhelekileyo: Jonga uyilo olusebenzayo kwindawo yethu Ingqokelela yeeRakhi zokuGcina.

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 yokuyijikeleza .

• IiNdawo zokuCoca: Gcina i-rack yakho yokugcina kwindawo yokufikelela ingalo kwibhentshi yakho okanye i-squat rack, kodwa qiniseka ukuba uneenyawo ezi-3 ubuncinane zokukhupha iintsimbi ngaphandle kokubetha udonga okanye isibuko.

• Ugcino lweMobile: Qwalasela iiracks ezineentsimbi ezinzima (amavili). Oku kukuvumela ukuba ukhuphe iintsimbi zokuzilolonga kwaye uzibeke ekhabhathini okanye kwikona xa ugqibile.

B. UkuSebenza okuninzi

• Iziqhoboshelo: Jonga indawo yokugcina enokuthi incamathele kwi -rack yakho yamandla. Uninzi lwee-squat racks zanamhlanje zinemingxuma yezikhonkwane zeplate yobunzima, ukuphelisa imfuno yomthi wobunzima ohlukeneyo.

• Umbutho: Izixhobo zeqela ngokohlobo. Gcina zonke 'tsala' izincedisi (iibhanti, imitya) kwihuka enye kunye 'nokutyhala' izincedisi (amatyathanga, amabhanti ediphu) kwenye.

I-Design Insight: Ngokutsho kwe- American Council on Exercise (ACE) , indawo elungelelanisiweyo inciphisa umthwalo wokuqonda, ivumela abagijimi ukuba bagxininise ngokupheleleyo kwifom yabo kunye nokuqina kunokuba bahambe nge-clutter.

3. IiNdlela zokuSebenza eKhaya ezisebenzayo

Ngokucwangcisa ugcino oluhlakaniphileyo, unokwenza 'Uxinzelelo oluPhezulu' uqeqesho-ukwenza umsebenzi omninzi ngexesha elincinci.

Isampulu yeNkqubo: 'Umgangatho ococekileyo' weSekethe

Isizathu sokuba isebenze: Ngokuba nendawo yokugcina ezinikeleyo, unokutshintsha kwangoko phakathi kwemithambo ngaphandle kokukhubeka kwigiya.

1. I-Goblet Squats: Bamba i-kettlebell ukusuka kwishelufu ephakathi.

2. I-Dumbbell Press: Bamba ii-dumbbells ukusuka kwinqanaba eliphezulu.

3. I-Medicine Ball Slams: Bamba ibhola kwishelufu esezantsi.

Isiphumo: Wenza umthambo wokuzilolonga umzimba ogcweleyo kwindawo yeenyawo ezi-6x6, ubuyisela into nganye kwindawo yayo ngexesha lokuphumla. Oku kugcina indawo yokuzivocavoca ikhuselekile kwaye ilungele umjikelo olandelayo.

4. Ugcino kwiiNdawo ezincinci

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

• Ukuhamba komoya: Musa ukutyhala iiracks zakho kudonga olufumileyo lwesamente. Shiya i-gap ye-intshi ezi-2 ukuvumela umoya ukuba ujikeleze, uthintele umhlwa ngasemva kwi-rack.

• Ukhathalelo lwarhoqo: Sula iishelufu zakho rhoqo, Kwizithuba ezincinci, uthuli luqokelelana ngokukhawuleza kwaye lunokwenza umphezulu ube mtyibilizi.

Ukuqukumbela

Indawo encinci ayisiyiyo imida; sisimemo sokuphumelela.

Ngokukhetha iRakhi yokuGcina eguquguqukayo kunye nokwandisa uyilo lwakho, unokuphinda usebenze kwindawo yokuthengisa kwigumbi elisecaleni. Wonga ixesha lokuhamba, wonga imali kubulungu, kwaye ufumane inkululeko yoqeqesho ngokwemiqathango yakho.

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