Ama-squat Racks for Home Gyms: Khulisa 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 ingxenye yegalaji esadinga ukulingana nemoto.

Izindaba ezinhle? Awudingi unyawo olukhulu ukuze wakhe umzimba osezingeni lomhlaba. Ngokukhetha i -Squat Rack efanele , 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 I-Rack Elungile Yezikhala Ezikhawulelwe

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

A. I-Fold-Back Mount Rack

Lesi isilondolozi sokugcina isikhala.

• Isebenza kanjani: Ama-uprights ancike. Uma usuqedile ukusebenza, ususa ibha yokudonsa bese ugoqa okuqondile phakathi odongeni.

• Inzuzo: Iguqula i-squat rack ibe iphrofayili engaphansi kwamayintshi angu-5 ukushona, okukuvumela ukuthi upake imoto yakho egaraji ngemva kokujima.

B. Indawo Yokushwibeka

• Iphrofayili: Ngokungafani nekheji yamandla enamaposi amane, i -Squat Stand iqukethe ama-uprights amabili kusisekelo esizinzile.

• Inzuzo: Inonyawo olubonakalayo oluncane kakhulu futhi kulula ukuyihambisa uma udinga ukuhlela kabusha igumbi. Inikeza umsebenzi obalulekile we-rack ngaphandle kokubusa isikhala.

C. I-Half Rack eneSitoreji

• Iphrofayili: Isigxivizo sonyawo esihlangene esihlanganisa ukugcinwa kwamapuleti aqondile.

• Inzuzo: Ngokugcina izisindo zakho ku- rack, ususa isidingo sesihlahla sesisindo esihlukile, ulondoloza indawo ebalulekile yaphansi.

Phequlula Izixazululo Ezihlangene: Hlola imiklamo eyonga isikhala kwethi Iqoqo le-Squat Racks.

2. Ama-Hacks Okuthuthukisa Isikhala

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

A. Umqondo 'wendawo YokuSebenza'.

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-Vertical Clearance: Ngaphambi kokuthenga, kala ukuphakama kophahla lwakho! Qinisekisa ukuthi unendawo eyanele yokudonsa (ikhanda lakho lihamba phezu kwebha) ngaphandle kokushaya usilingi.

B. Ukusebenza Okuningi

• Okunamathiselwe kwi-imeyili: Esikhundleni sokuthenga isiteshi se-dip esihlukile, thenga Okunamathiselwe kwe-Dip kwerack yakho. Esikhundleni somshini wamabhomu agqitshwayo, thenga Okunamathiselwe Kwebhomu Lomhlaba.

• Isitoreji: Susa yonke into phansi. Sebenzisa amahhuku abekwe odongeni amabhande, amabhande, nama-barbell.

I-Design Insight: Ngokusho kwe- American College of Sports Medicine (ACSM) , indawo yokuzivocavoca ekhaya ephephile idinga umoya owanele nokukhanya ngaphezu kwendawo yaphansi ukuze kuvinjelwe ukushisa ngokweqile nezingozi.

3. Imizila Yokujima Yasekhaya Ephumelelayo

Ngokusetha okulula kwe-Squat Rack, ungenza ukujima okusebenza kahle kakhulu okuhlanganisa amandla ne-cardio (Metabolic Conditioning).

Umjikelezo Wesampula: 'I-Rack Complex'

Kungani kusebenza: Uhlala endaweni eyodwa, usebenzisa i-rack kukho konke. Akukho ukugijima ekamelweni.

1. I-Barbell Squat: 4 amasethi we-8 reps.

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

2. Cindezela I-Overhead (Inside Rack): amasethi ama-3 wokuphindaphinda okungu-10.

   • I-Superset ene-: Imigqa Ehlanekezelwe (Usebenzisa i-Barbell kuRakhi): amasethi ama-3 wokuphindaphinda okungu-12.

3. Ukuphakama Kwemilenze Elengayo (I-Rack Bar): amasethi ama-3 we-15 reps.

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

4. Ukunakekela Ezikhaleni Ezincane

Uma okokusebenza kupakishwe endaweni eqinile (njengegalaji), umswakama nothuli kungaba yizinkinga.

• Ama-Racks Ukugoqa: Uma ukhetha i-rack yokugoqa, amaphuzu e-hinge abalulekile. Zigcine zigcotshisiwe ukuqinisekisa ukusebenza kahle.

• Ukuvimbela Ukugqwala: Sula imishini yakho njalo uma ijimu yakho isendaweni engalawulwa yisimo sezulu njengegaraji.

Isiphetho

Indawo encane ayiwona umkhawulo; kuyisimemo sokuphumelela.

Ngokukhetha i -Squat Rack eguquguqukayo futhi uthuthukise isakhiwo sakho, 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 Squat Racks . Amathuluzi ethu aklanyelwe ukuhlinzeka ukuqina kwebanga lezentengiselwano ngonyawo oluklanyelwe ikhaya lesimanje.