Umhlahlandlela wokugcina wokukhetha ama-Racks alungile namabhentshi wejimu yakho

Uma ubuka ijimu yamaphupho, abantu abaningi bathwebula ama-treadmill obuchwepheshe obuphezulu noma imishini emikhulu yamakhebula. Kodwa-ke, umgogodla wangempela wanoma isiphi isikhungo sokuqeqesha esisebenzayo—kungakhathaliseki ukuthi igalaji Lokuzivocavoca Kwasekhaya noma iklabhu yezohwebo esabalele—usezintweni ezimbili ezibalulekile zemishini: Ama-Racks namabhentshi..

Bangamaqhawe angaculwanga okuqeqesha amandla. Banikeza ukuphepha okudingekayo ukuphakamisa okunzima kanye nokuzinza okudingekayo ukuze uqondise imisipha ngokuphumelelayo.

Kodwa akuzona zonke izinsimbi ezidalwe zilingana. Ibhentshi elinyakazayo lingonakalisa umshini wokucindezela isifuba, futhi irack eklanywe kabi ingaba yingozi yokuphepha.

Kulo mhlahlandlela, sihlukanisa izinhlobo ezahlukene zamaRakhi namabhentshi , sichaza ukusetshenziswa kwawo okuthile, futhi sikusize unqume ukuthi yiziphi ezilungele indawo yakho yokuqeqesha.

1. Ukuqonda Ama-Gym Racks: Ukuphepha Nenhlangano

Ama-Racks ngokuvamile awela ezigabeni ezimbili: lawo owaphakamisa ngaphakathi (ukuze uvikeleke) nalawo abamba izisindo zakho (zokuhlelwa).

A. Ama-Power Racks nama-Squat Cages

I-Power Rack iyinhloko yokuphakamisa izinto ezisindayo. Iqukethe izigxobo ezine eziqondile kanye namabha okuphepha avundlile alungisekayo.

• Okungcono Kakhulu: Amalifti ahlanganisiwe asindayo njengama-squats, ukucindezela kwebhentshi, nokudonsa kwama-rack.

• Kungani Uyidinga: Isebenza njenge-spotter mechanical. Uma wehluleka i-rep, amabha okuphepha abamba isisindo, avimbele ukulimala. Lokhu akuxoxiswana ngakho kunoma ngubani oqeqeshelwa yedwa.

B. Izitendi ze-squat kanye nama-Half Racks

Uma indawo yaphansi iqinile, lezi ezinye izindlela ezinhle kakhulu. Zinonyawo oluncane kunekheji eligcwele kodwa zisanikeza ama-J-hook alungisekayo okushaya i-barbell.

• Okungcono Kakhulu: Ukusetha Izisetshenziswa Zasekhaya Zejimu lapho isikhala siphezulu kakhulu.

C. AmaRakhi Esitoreji

Ijimu engcolile iyijimu eyingozi.

• Ama-Dumbbell Racks: Gcina izisindo phansi ukuze uvimbele izingozi zokukhubeka.

• Izihlahla Zamapulangwe: Hlela amapuleti e-Olympic ngesisindo ukuze ufinyeleleke kalula.

• Inzuzo: Imishini ehlelekile ivikela igiya ukuthi ingashiyi futhi ikhulise indawo yakho yaphansi esebenzisekayo.

Hlola Iqoqo lethu: Kusukela kuma-Power Cages kuya kuma-Dumbbell Racks akonga isikhala, phequlula umugqa wethu ogcwele Ama-Racks namabhentshi.

2. Ukukhetha Ibhentshi Elilungile: Isisekelo Samandla

Ibhentshi lingaphezu nje kwesihlalo esinamaphedi; yinkundla okhiqiza kuyo amandla.

A. Amabhentshi Ayisicaba

Inketho yakudala. Ibhentshi eliyisicaba alinazo izingxenye ezinyakazayo, okulenza lizinze ngendlela emangalisayo futhi liqine.

• Okungcono Kakhulu: I-Heavy Bench Press, Imigqa Ye-Dumbbell, kanye Nokweqa Ibhokisi.

• I-Pro: Ivamise ukuba nesisindo esiphezulu nephuzu lentengo eliphansi kunezinguqulo ezilungisekayo.

B. Amabhentshi Ashintshekayo (FID)

Lawa mabhentshi angalungiswa abe yizindawo ze -F lat, I cline, kanye ne -D ecline.

• Okungcono Kakhulu: Ukwakhiwa komzimba nokuguquguquka. I-incline press iqondise isifuba esingenhla, kuyilapho indawo yokuhlala isekela ukucindezela kwamahlombe.

• Kungani Uyikhetha: Uma unendawo yebhentshi elilodwa kuphela , Ibhentshi Eliguquguqukayo liwutshalomali oluhlakaniphe kakhulu ngoba livula inqwaba yokuhlukahluka kokuzivocavoca.

3. Ukucatshangelwa Okubalulekile Ngaphambi Kokuthenga

Ngaphambi kokwengeza izinto ekalishini yakho, hlola lezi zici ezine ezibalulekile ukuze uqiniseke ukuthi uthola i-ROI ehamba phambili (Return on Investment).

A. Ukuqina kanye Nomthamo Wesisindo

Bheka 'igeji' yensimbi.

• Izinga Lezohwebo: Insimbi eyi-11 gauge iyindinganiso yegolide. Ingakwazi ukumelana nokusetshenziswa okunzima kwansuku zonke ngaphandle kokugoba.

• Isilinganiso Sesisindo: Qinisekisa ukuthi ibhentshi lilinganiselwe isisindo somsebenzisi kanye nenani eliphakeme abangaliphakamisa. Umkhawulo ongu-300lb awanele ukuthi indoda engu-200lb iphakamise ama-dumbbell angu-150lb.

B. Ukuzinza Nokuphepha

Kumabhentshi, bheka umkhondo obanzi ukuze uvimbele ukuthipha. Ukuze uthole ama-racks, hlola ukuthi angakwazi yini ukuboshelwa phansi.

I-Safety Insight: I- National Strength and Conditioning Association (NSCA) igcizelela ukuthi izinto zokusebenza ezizinzile ziwumugqa wokuqala wokuzivikela ekulimaleni okuhlobene nejimu. Ibhentshi eliguquguqukayo lingaholela ezinyembezini zehlombe noma izisindo ezehlayo.

C. Isikhala kanye nesakhiwo

Linganisa indawo yakho kabili.

• Ama-Racks: Khumbula ukulandisa ngobubanzi be-barbell (amafidi angu-7) kanye negumbi lokulayisha amapuleti nhlangothi zombili.

• Amabhentshi: Qinisekisa ukuthi unemvume yokuhlalisa ibhentshi ngokugcwele ngaphandle kokushaya udonga noma ezinye izinto zokusebenza.

D. Intengo vs. Inani

Imishini eshibhile ivamise ukubiza kakhulu ngokuhamba kwesikhathi ngoba idinga ukushintshwa ngokushesha. Ukutshala imali kumaRakhi ekhwalithi ephezulu namabhentshi kuqinisekisa ukuthi ahlala impilo yonke, abambe inani lawo futhi agcine abasebenzisi bephephile.

Isiphetho

Kungakhathaliseki ukuthi uhlomisa indawo yobuchwepheshe noma wakha indawo yokugcina yokuzivocavoca yasegaraji, ikhwalithi yamaRakhi namabhentshi akho inquma ikhwalithi yokujima.

Ungayekethisi esisekelweni sakho. Khetha okokusebenza okunikeza ukuzinza, ukuguquguquka, nokuqina kwebanga lezimboni.

Ulungele ukwakha indawo yakho yamandla? Vakashela wethu Ikhasi lesigaba samaRakhi namabhentshi ukuze ubone izinketho zethu zomsebenzi osindayo, noma Xhumana nathi namuhla ukuze uthole ikhotheshini yangokwezifiso ehambisana nohlelo lwakho lwaphansi.