Ama-Racks namabhentshi Wamajimu Asekhaya: Ukukhulisa Isikhala Nokusebenza Kahle

'I-Garage Gym Revolution' isilapha. Abantu abaningi kunangaphambili bahweba ngezindawo zokuzivocavoca eziminyene ukuze kube lula ukuziqeqeshela ekhaya.

Nokho, inselele enkulu kubanikazi bezindlu abaningi akusona isisusa— indawo . Cishe awunayo indawo yokugcina impahla engu-2,000-square-foot; unekamelo lokulala eliyisipele, ikona elingaphansi, noma isigamu segalaji.

Izindaba ezinhle? Awudingi unyawo olukhulu ukuze wakhe umzimba osezingeni lomhlaba. Ngokukhetha ama-Racks namabhentshi alungile , ungakha indawo yokuqeqeshwa esebenza kahle kakhulu endaweni encane njengo-10x10 feet.

Kulo mhlahlandlela, sihlola indlela yokukhetha okokusebenza okonga isikhala futhi sihlele ukusetha kwakho ukuze kusebenze kahle kakhulu.

1. Ukukhetha Izisetshenziswa Ezilungile Zezikhala Ezikhawulelwe

Ejimini yezohwebo, unomshini wawo wonke umsipha. Ejimini Yasekhaya , yonke intshi yesikwele kufanele izuze ukugcinwa kwayo. Udinga okokusebenza okuguquguqukayo futhi okuhlangene.

A. I-Rack: I-Squat Stand vs. Power Cage

• Ikheji Yamandla: Nakuba inikeza ukuphepha okuphezulu, ithatha indawo enkulu.

• Isixazululo: Bheka I -Half Rack noma I- Squat Stand . Le miklamo enozimele ovulekile inikeza ama-J-hook abalulekile wokusquatting nokucindezela kodwa abe nokuncane kakhulu okubonakalayo nokubonakalayo.

• Isitoreji Esimile: Khetha irack ehlanganisa izikhonkwane zokugcina amapuleti ezakhelwe ngaphakathi. Lokhu kuqeda isidingo somuthi wesisindo esihlukile, ukulondoloza indawo ebalulekile yaphansi.

B. Ibhentshi: Ibhentshi Elilodwa Lokubusa Bonke

Ungathengi ibhentshi eliyisicaba kanye nebhentshi ethokomele.

• Isixazululo: Tshala lekhwalithi ephezulu Imali Ebhentshini Elilungisekayo (i-FID - I-Flat, I-Cline, Yehla).

• Kungani: Isebenza njengebhentshi eliyisicaba le-powerlifting, isitulo esithambekile sokucindezela amahlombe, kanye nesiteshi se-ab somsebenzi oyinhloko. Ithatha indawo yefenisha ngempumelelo.

Phequlula Izixazululo Ezihlangene: Hlola imiklamo eyonga isikhala kwethi Ama-Racks namabhentshi Ukuqoqwa.

2. Ama-Hacks Okuthuthukisa Isikhala

Uma usunayo igiya lakho, ukwakheka kubalulekile. Ijimu engahlelwanga kahle izwakala iminyene futhi ayikukhuthazi ukusetshenziswa.

A. Umqondo 'Ibhokisi Lokusebenza'

Awudingi nje indawo yokubeka; udinga indawo yokuhamba.

• I-Barbell Clearance: Ibha ye-Olympic evamile ingamamitha angu-7 ubude. Udinga okungenani ama-intshi angu-6 emvume ohlangothini ngalunye ukuze ulayishe amapuleti ngokuphepha.

• I-Bench Clearance: Qinisekisa ukuthi unendawo yokukhipha ibhentshi ku-rack ukuze uthole umsebenzi we-dumbbell ngaphandle kokushaya udonga.

B. Ukuhamba Kuyisihluthulelo

• Amasondo: Qinisekisa ukuthi Ibhentshi lakho Eliguquguqukayo linamasondo ezokuthutha. Ejimini encane, uzohlala uhambisa ibhentshi ngaphakathi nangaphandle kwe-rack.

• I-Wall Storage: Khipha yonke into phansi. Sebenzisa amahhuku abekwe odongeni amabhande, amabhande, nama-barbell uma ingasetshenziswa.

I-Design Insight: Ngokusho kwe- American Council on Exercise (ACE) , indawo yokuzivocavoca yasekhaya ephephile idinga ubuncane bezinyawo eziyisikwele ezingu-20-30 zesikhala samahhala sokuzivocavoca okusekelwe ukunyakaza njengamaphaphu noma ukuguquka kwe-kettlebell.

3. Imizila Yokujima Yasekhaya Ephumelelayo

Ngokusethwa okulula kweRakhi nebhentshi, ungenza ukujima okusebenza kahle kakhulu okuhlanganisa amandla ne-cardio (Metabolic Conditioning).

Umjikelezo Wesampula: Isethi 'Push-Pull' Superset

Kungani kusebenza: Ngokushintshanisa amaqembu emisipha aphikisanayo, awudingi ukuphumula isikhathi eside, okwenza ukujima kwakho kusheshe.

1. I-Barbell Squat (I-Rack): amasethi angu-4 we-8 reps.

   • I-Superset ene-: I-Pull-ups (I-Rack Bar): Amasethi angu-4 kuya kukwehluleka.

2. I-Incline Dumbbell Press (Ibhentshi Eliguquguqukayo): Amasethi ama-3 we-10 reps.

   • I-Superset ene-: Imigqa Ye-Dumbbell (Usebenzisa Ibhentshi ukuze uthole ukwesekwa): Amasethi ama-3 wokuphindaphinda okungu-10.

3. I-Shoulder Press ehlezi (Ibhentshi ku-90 degrees): amasethi ama-3 we-12 reps.

Lokhu kuvivinya umzimba wonke okugcwele kudinga i-barbell eyodwa kuphela, ibhentshi elilodwa, nerack eyodwa—ilungele ukusethwa kwasekhaya okuhlangene.

4. Ukuphepha Ukuba Sodwa

Ukuqeqeshwa ekhaya ngokuvamile kusho ukuqeqeshwa uwedwa. Lokhu kwenza ikhwalithi Yezisetshenziswa zakho Zejimu Yasekhaya ibaluleke nakakhulu.

• Ukuzibona ngokwakho: Qinisekisa ukuthi irack yakho ine 'Safety Spotter Arms.' Uma wehluleka ukubuyisela ibhentshi, lezi zingalo zibamba isisindo ukuze zingakuchobozi.

• Ukuzinza: Njengoba kuxoxwe ngakho kweyethu Umhlahlandlela Wokunakekela , ukuhlola njalo amabhawodi akho kubalulekile uma ungenabo abasebenzi basejimini ukuthi bakwenzele kona.

Isiphetho

Indawo encane ayiwona umkhawulo; kuyisimemo sokuphumelela.

Ngokukhetha Ibhentshi Eliguquguqukayo eliguquguqukayo kanye neRakhi ehlangene, ungaphinda u-90% wezivivinyo ezitholakala endaweni yokuthengisa. Wonga isikhathi sokuya emsebenzini, wonga imali ebulungwini, futhi uthola inkululeko yokuziqeqesha ngokwemibandela yakho.

Ulungele ukushintsha igumbi lakho eliyisipele? Hlola i- I-XYS Fitness Racks namabhentshi . Amathuluzi ethu aklanyelwe ukuhlinzeka ukuqina kwebanga lezentengiselwano ngonyawo oluklanyelwe ikhaya lesimanje.