Esona sikhokelo sokuKhetha iiRakhi eziLungileyo kunye neebhentshi zeGym yakho

Xa ujonga indawo yokuzivocavoca yamaphupha, uninzi lwabantu lufanekisela ii-treadmills zetekhnoloji ephezulu okanye oomatshini abakhulu bentambo. Nangona kunjalo, umqolo wokwenyani walo naliphi na iziko loqeqesho elisebenzayo-nokuba yigaraji yaseKhaya Gym okanye iklabhu yorhwebo ethe saa- ilele kwiziqwenga ezibini zezixhobo ezisisiseko: iiRacks kunye neebhentshi..

Ngamagorha angavunywanga oqeqesho lwamandla. Banikezela ukhuseleko olufunekayo ukuphakamisa ubunzima kunye nokuzinza okufunekayo ukujolisa izihlunu ngokufanelekileyo.

Kodwa ayizizo zonke iintsimbi ezenziwe ngokulinganayo. Ibhentshi eshukumayo inokonakalisa umatshini wokucinezela isifuba, kwaye irack eyilwe kakubi inokuba yingozi yokhuseleko.

Kule khokelo, sichitha iintlobo ezahlukeneyo zeeRacks kunye neebhentshi , zichaze ukusetyenziswa kwazo ngokuthe ngqo, kwaye sikuncede ukuba wenze isigqibo sokuba yeyiphi efanelekileyo kwindawo yakho yoqeqesho.

1. Ukuqonda i-Gym Racks: uKhuseleko kunye noMbutho

Iiracks ngokubanzi ziwela kwiindidi ezimbini: ezo uziphakamisela ngaphakathi (ukukhusela) kunye nezo zibambe iintsimbi zakho (zokulungelelanisa).

A. Racks Power kunye Squat Cages

I-Power Rack yeyona nto iphambili ekuphakamiseni ubunzima. Iqukethe izithuba ezine ezithe nkqo kunye nemivalo yokhuseleko ethe tye ehlengahlengiswayo.

• Eyona nto ibhetele: Iilifti zekhompawundi ezinzima ezifana ne-squats, i-bench presses, kunye ne-rack pulls.

• Kutheni Uyifuna: Isebenza njengendawo yokujonga oomatshini. Ukuba uyasilela kwi-rep, imivalo yokhuseleko ibamba ubunzima, ikhusela ukulimala. Oku akunakuxoxiswana kuye nabani na oqeqeshelwa yedwa.

B. I-Squat Stands kunye ne-Half Racks

Ukuba indawo yomgangatho iqinile, ezi zezinye iindlela ezibalaseleyo. Banonyawo oluncinci kunekheji epheleleyo kodwa basabonelela ngee-J-hook ezilungelelanisiweyo zokurhangqa i-barbell.

• Eyona nto ibhetele: Ukusetha izixhobo zeGym zasekhaya apho indawo ikwiprimiyamu.

C. IiRakhi zokugcina

Ijimu emdaka yijimu eyingozi.

• I-Dumbbell Racks: Gcina iintsimbi ukusuka emgangathweni ukuthintela iingozi zokukhubeka.

• Imithi yePlate: Lungiselela iipleyiti zeOlimpiki ngokobunzima ukuze zifikeleleke lula.

• Inzuzo: Isixhobo esicwangcisiweyo sikhusela igiya ekutshitshweni kwaye sandise indawo yakho yomgangatho osebenzisekayo.

Phonononga ingqokelela yethu: Ukusuka kwiiCages zaMandla ezisindayo ukuya kwindawo yokugcina iDumbbell Racks, jonga umgca wethu opheleleyo IiRacks kunye neebhentshi.

2. Ukukhetha iBhentshi eLungileyo: Isiseko saMandla

Ibhentshi ingaphezulu nje kwesihlalo esinamaphetshana; liqonga ovelisa kulo amandla.

A. Iibhentshi eziFlethi

Ukhetho lwakudala. Ibhentshi yeflethi esisigxina ayinazo iindawo ezihambayo, nto leyo eyenza ukuba izinze ngokumangalisayo kwaye yomelele.

• Eyona nto ingcono kakhulu: I-Bench Press, i-Dumbbell Rows, kunye ne-Box Jumps.

• Ipro: Ngokuqhelekileyo inomthamo ophezulu wobunzima kunye nexabiso eliphantsi lexabiso kuneenguqulelo ezihlengahlengiswayo.

B. Iibhentshi ezihlengahlengiswayo (FID)

Ezi bhentshi zinokulungelelaniswa kwi -F lat, i- cline, kunye neendawo ze -D ecline.

• Eyona nto ibhetele: Ukwakhiwa komzimba kunye nokuguquguquka. I-incline press ijolise kwisifuba esiphezulu, ngelixa indawo ehleliyo ixhasa ucinezelo lwamagxa.

• Kutheni Uyikhethe: Ukuba unendawo yebhentshi enye kuphela , iBhentshi eLungiselelayo lolona tyalo-mali lukrelekrele kuba ivula uninzi lweenguqu zokuzilolonga.

3. Iingqwalasela eziphambili phambi kokuba uthenge

Ngaphambi kokuba ungeze izinto kwinqwelo yakho, vavanya ezi zinto zine zibalulekileyo ukuqinisekisa ukuba ufumana eyona ROI (Buyisela kutyalo-mali).

A. Ukuqina kunye noBubunzima boMmandla

Jonga kwi 'Gauge' yentsimbi.

• Umgangatho woRhwebo: I-11-gauge yensimbi yimigangatho yegolide. Inokumelana nokusetyenziswa kanzima kwemihla ngemihla ngaphandle kokugoba.

• Ubungakanani bobunzima: Qinisekisa ukuba ibhentshi inikwe umlinganiselo wobunzima bomsebenzisi kunye neyona mali iphezulu abanokuwuphakamisa. Umda we-300lb awanele ukuba indoda ye-200lb iphakamise i-150lb dumbbells.

B. Ukuzinza kunye noKhuseleko

Kwiibhentshi, khangela indawo ebanzi yokuthintela ukuncamathela. Kwiiracks, khangela ukuba zingabotshwa phantsi.

Ingqiqo yoKhuseleko: I -National Strength and Conditioning Association (NSCA) igxininisa ukuba izixhobo ezizinzile zingumgca wokuqala wokukhusela kwi-gym-related-related-related-related-related-related-related-relations. Ibhentshi eguqukayo inokukhokelela kwiinyembezi zegxalaba okanye iintsimbi ezihlayo.

C. Isithuba kunye noYilo

Linganisa indawo yakho kabini.

• IiRacks: Khumbula ukuba uphendule ngobubanzi be-barbell (iinyawo ezi-7) kunye negumbi lokulayisha iipleyiti ngapha nangapha.

• Iibhentshi: Qinisekisa ukuba unemvume yokucofa ibhentshi ngokupheleleyo ngaphandle kokubetha udonga okanye ezinye izixhobo.

D. Ixabiso vs. Ixabiso

Izixhobo ezingabizi mali zidla ngokubiza ngaphezulu ekuhambeni kwexesha kuba kufuneka zitshintshwe kwakamsinyane. Ukutyala imali kwiiRacks ezikumgangatho ophezulu kunye neebhentshi ziqinisekisa ukuba zihlala ubomi bonke, zibambe ixabiso labo kwaye zigcina abasebenzisi bekhuselekile.

Ukuqukumbela

Nokuba uxhobisa isibonelelo sobuchwephesha okanye wakha eyona ndawo igqibeleleyo yegaraji, umgangatho weeRakhi zakho kunye neebhentshi uyalela umgangatho wokuzilolonga.

Sukulalanisa kwisiseko sakho. Khetha izixhobo ezinikezela uzinzo, ukuguquguquka, kunye nokuqina komgangatho weshishini.

Ngaba ukulungele ukwakha indawo yakho yamandla? Ndwendwela wethu IiRacks kunye neebhentshi Iphepha leCandelo ukubona ukhetho lwethu olunzima, okanye Qhagamshelana nathi namhlanje ngekowuti yesiko elungiselelwe isicwangciso somgangatho wakho.