IiNzuzo eziphezulu zokuSebenzisa i-squat Rack: Kutheni kufuneka uyifake kwindlela yakho yokuSebenza

Hamba uye kuyo nayiphi na indawo yokuzivocavoca, kwaye uya kubona ikheji enkulu yentsimbi ilawula phantsi. Le yi- Squat Rack (okanye i-Power Rack), kwaye ngokungathandabuzekiyo iyona nto ibalulekileyo yesixhobo sokwakha umzimba onamandla, oqinileyo.

Kwabaqalayo, kunokubonakala kusongela. Kwabathwali abanamava, yingcwele.

Kodwa kutheni le nto isakhelo sentsimbi sibaluleke kangaka? Akunjalo nje ngokuphakamisa ubunzima; imalunga nokuphakamisa smart . Ingaba uqeqeshelwa kwiziko lezorhwebo okanye ukwakha enye ye- Best Squat Racks ye-Gyms yasekhaya , ukuqonda inzuzo yesi sixhobo kuya kuguqula uqeqesho lwakho.

Nasi isizathu sokuba i-squat rack ifanele ukuba sisiseko sendlela yakho.

1. Ukuvula amandla aphezulu kunye nokukhula kwemisipha

Inzuzo ephambili ye-squat rack kukuba ikuvumela ukuba wenze i-Compound Movements ngokukhuselekileyo.

UKumkani Wemithambo

I-barbell squat idla ngokubizwa ngokuba 'nguKumkani wokuzilolonga' kuba ithatha i-quads, i-hamstrings, i-glutes, kunye ne-back back ngelixa ibandakanya ingundoqo yokuzinza.

• Ukugqithiswa kweProgressive: Ukukhulisa izihlunu, kufuneka unyuse kancinci kancinci ubunzima. I-squat rack ikuvumela ukuba ukhulule i-barbell enzima ekuphakameni kwamagxa, ikubeke ngokugqibeleleyo ukuphatha imithwalo ongenakukwazi ukuyiphakamisa ukusuka emgangathweni.

• Impendulo yeHormonal: Ukunyuswa kwekhompawundi enzima eyenziwa kwi-rack kuboniswe ukuvuselela ukukhululwa okukhulu kwamahomoni okwakha izihlunu xa kuthelekiswa noomatshini bokuhlukanisa.

Uphando loPhando: Uphononongo olupapashwe kwi- Journal of Strength and Conditioning Research lubonisa ukuba i-squats ye-free-weight squats ifuna i-fibers ye-muscle kakhulu kunomshini wokushicilela umlenze, okhokelela kwi-hypertrophy yexesha elide.

2. Umnatha woKhuseleko ogqibeleleyo (uQeqesho lodwa)

Isizathu sokuqala sokuba abantu bathenge i-Squat Racks kumakhaya abo luKhuseleko.

Xa uziqeqesha wedwa, kuhlala kukho uloyiko: 'Kwenzeka ntoni ukuba andikwazi ukuphakamisa ubunzima?'

Ngaphandle kwe-rack, ukungaphumeleli kwe-squat enzima okanye i-bench press ingaba yingozi. Nge-rack, ayingomcimbi.

Indima yeeArms zeSpotter

Yonke i-rack yamandla esemgangathweni iza kunye nemivalo yokhuseleko ethe tye ehlengahlengiswayo (i-Spotter Arms okanye izikhonkwane zoKhuseleko).

• Indlela esebenza ngayo: Ubeka izikhonkwane ezantsi kweyona ndawo isezantsi yesquat okanye ibhentshi yocinezela.

• Isiphumo: Ukuba izihlunu zakho ziyanikezela, wehlisa nje ibha kwizikhonkwane. I-rack ibamba ubunzima, kwaye ukhasa ngaphantsi, ukhuselekile kwaye ungonakalanga.

Olu phawu lokhuseleko lukunika ukuzithemba ukutyhala imida yakho. Unokuzama irekhodi elitsha lomntu (PR) usazi ukuba i-rack inomqolo wakho.

Ingcebiso yePro: Ukuqinisekisa ukuba ezi ndlela zokhuseleko ziyasebenza xa uzifuna, uLondolozo lwe-Squat Rack rhoqo lungundoqo. Jonga iingalo zakho zespotter inyanga nenyanga ukuze ufumane imfezeko yesakhiwo kwaye uqinisekise ukuba izikhonkwane zokutshixa zisebenza ngokupheleleyo.

3. Ukuguquguquka okungafaniyo: Ayisiyonto nje ye-squats

Igama 'Squat Rack' ligama elingalunganga. Ngenene kufanele kuthiwe 'Sisikhululo soMzimba oPheleleyo.'

Ngerack enye kunye nebhentshi ehlengahlengiswayo, unokwenza phantse yonke imithambo efunekayo ukuze ube nomzimba opheleleyo.

A. Isikhululo soShicilelo lwebhentshi

Slayida ibhentshi ngaphakathi kwirack. Ngoku unolona useto olukhuselekileyo lwe:

• I-Flat / Incline Bench Press: Ukujolisa isifuba ngemithwalo enzima ngokukhuselekileyo.

• Uhleli phantsi kwegxalaba: Seta izikhonkwane phezulu ukuze uvule ibha ngokulula ukuze usebenze ngaphezulu.

B. Umva kunye noPhuhliso oluPhambili

Uninzi lweerakhi zanamhlanje, kubandakanywa nezo zethu I-Squat Racks Collection , yiza kunye ne-dill-up bar edibeneyo.

• I-Pull-Ups/Chin-Ups: Owona msebenzi ubalaseleyo womqolo obanzi.

• Ukuxhoma Umlenze Uphakamisa: Phuhlisa undoqo owomeleleyo.

• I-Rack Pulls: Misela izikhonkwane zokukhusela ekuphakameni kwedolo ukujolisa umva ongaphezulu kunye nemigibe ngaphandle kokudinwa kwe-deadlift epheleleyo.

4. Ukusebenza kakuhle kwiiGym zaseKhaya

Ukuba unendawo encinci, i-squat rack lolona setyenziso lusebenzayo lwemifanekiso yesikwere.

Esikhundleni sokuthenga isikhululo sokushicilela ibhentshi esahlukileyo, inqaba yokutsala, kunye ne-squat stand, enye i-Power Rack idibanisa zonke.

• Ugcino: Iiracks ezininzi zinezikhonkwane zokugcina iipleyiti, zigcina iintsimbi zakho zicwangcisiwe kwaye zingekho emgangathweni.

• Iziqhoboshelo: Unokongeza imivalo yediphu, izigcayiseli, kunye nezikhonkwane zebhendi kwindawo yokubeka, ukuguqula i-10 yeenyawo zesikwere sendawo ibe yindawo yokuzivocavoca ebanzi.

Yakha ukuseta kwakho: Ukwandisa ukuguquguquka kwerack yakho, yidibanise nenye yee-engile zethu ezininzi. Iibhentshi ezihlengahlengiswayo.

Ukuqukumbela

I- Squat Rack ingaphezulu nje kwe-tubing yentsimbi; lutyalo-mali kwisakhono sakho.

Inika uKhuseleko lokuqeqesha yedwa, Ukuzinza ukuphakamisa ubunzima, kunye ne- Versatility ukujolisa iqela ngalinye le-muscle. Nokuba ungumntu osaqalayo ujonge ukomelela okanye umntu ophakamisa irekhodi elitsha, irack kulapho umsebenzi wenziwa khona.

Sukulalanisa kwisiseko sakho soqeqesho. Phonononga iinketho ezinzima-umsebenzi wethu Uluhlu lweeMveliso zeSquat Racks kwaye uthathe inyathelo lokuqala ukuya kwindlela eyomeleleyo, ekhuselekileyo yokuzilolonga.