Me ka hauʻoli nui wau e kākau nei i kēia mau ʻatikala no kaʻu poʻe heluhelu, ʻo ʻoe. ʻAʻole wau i ʻae i ka uku no ke kākau ʻana i nā loiloi, ponoʻī koʻu manaʻo i nā huahana, akā inā ʻike ʻoe he maikaʻi kaʻu mau ʻōlelo aʻoaʻo a hoʻopau ʻoe i ke kūʻai ʻana i kekahi mea ma o kekahi o nā loulou e loaʻa iaʻu kahi komisina no kēlā. Nāʻike hou
ʻOi aku ma mua o ka wā ma mua, ʻo ka poʻe ʻāʻā avid i waena o mākou e lilo i mea hoihoi a hoihoi hou aku i kahi home gym i kapa ʻia ʻo 'home gym'.
ʻAʻole pupule paha kēlā; Ua pilikia nui nā hale haʻuki e ka pilikia corona i kēia makahiki a no laila ua pani ʻia no kahi hapa nui o ka manawa.
No ka poʻe makemake mau e mālama i ko lākou kino haʻuki i ke ʻano, hele mai kahi squat
ʻO ia ke kumu e hoʻolaʻa ai mākou i kēia ʻatikala i nā raka squat ʻoi loa ma ka mākeke i kēia manawa.
Hiki iā mākou ke noʻonoʻo he hoihoi ʻoe i kēia manawa e pili ana i kā mākou pahu squat helu ʻekahi.
E haʻi koke mākou iā ʻoe, ʻo ia kēia ʻO Domyos squat rack no ka hoʻomaʻamaʻa ikaika, kahi e hiki ai iā ʻoe ke loaʻa ma ka piko o kā mākou papaʻaina (e ʻike ma lalo).
No ke aha kēia o kā mākou punahele?
No ka mea he kiki squat nui loa kēia, ʻaʻole hiki iā ʻoe ke squat wale nō, akā hana pū i nā hana huki a hiki paha i ka paomi kaomi inā kūʻai ʻoe i kahi pā.
ʻIke mākou ʻaʻole no ka poʻe āpau ke kumukūʻai, akā naʻe naʻe manaʻo mākou he mea kūpono ke kūkākūkā ʻana i kēia papa squat maikaʻi.
Ma waho aʻe o kēia peʻa squat, aia kekahi mau papa squat maikaʻi ʻē aʻe e loaʻa.
I kēia ʻatikala e hāʻawi mākou i mau laʻana o nā raka squat maikaʻi kūpono, i hoʻokaʻawale ʻia i nā ʻāpana like ʻole.
Hiki ke ʻike ʻia nā kikoʻī kikoʻī o kēlā me kēia koho ma lalo o ka papa.
E hoʻomanaʻo i ka hapanui o nā squat racks ʻaʻole lākou e hele mai me nā papa kaupaona, ka pā / dumbbell a me nā ʻāpana pani.
ʻO kēia wale nō ka hihia inā hōʻike akāka ʻia.
| ʻAno o ka ʻūmiʻi squat | Nā kiʻi |
| ʻOi loa Multifunctional Squat Rack: Domyos | 
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| Hōʻuluʻulu papa squat maikaʻi loa: Kino-paʻa Multi Press Rack GPR370 | 
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| ʻO ka Rack Squat Hōʻemi maikaʻi loa: Kū wale ʻo Domyos | 
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| ʻO ka Squat Rack ʻoi loa me Dumbbell Set: Pāʻani Gorilla | 
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ʻO ka mea a mākou e kūkākūkā ai i kēia kūlana laulā:
He aha nā squats maikaʻi?
ʻO ka mea mua ... No ke aha he maikaʻi loa ka 'squatting' iā ʻoe?
Pili nā squats i nā hana i kapa ʻia ʻo 'compound'. Me kahi hana hoʻohuihui hoʻomaʻamaʻa ʻoe i nā hui mākala i ka manawa like ma luna o nā hono.
Ma waho aʻe o kou mauʻiʻo o kou ʻūhā, hoʻomaʻamaʻa pū ʻoe i kou mau glute a me kou abs, akā kūkulu pū ʻoe i ka ikaika a me ka hoʻomanawanui. E kōkua pū ka squat iā ʻoe e holomua i nā hana ʻē aʻe.
ʻO nā laʻana ʻē aʻe o nā hana hoʻohuihui nā push-up, pull-up a me nā lunges.
E heluhelu pū hoʻi: Mau ki-up huhuki up maikaʻi | Mai ke kaupaku a me ka paia i ka freestanding.
ʻO ka ʻaoʻao ʻē aʻe o nā hana hoʻohuihui he hana hoʻokaʻawale, kahi e hoʻomaʻamaʻa wale ai ma luna o hoʻokahi ami.
ʻO nā laʻana o nā hana hoʻokaʻawale he kaomi umauma, hoʻolōʻihi wāwae a me nā wili bicep.
ʻO ka squat hope a ʻo ka squat mua
ʻO ka squat kahi hoʻoikaika ikaika loa.
ʻOiai e kīkī ana, hoʻonui kou umauma, no laila hana pū ʻoe i kou hiki hanu.
ʻO nā ʻano maʻamau o ka squat ka hope a me ka squat mua, a mākou e wehewehe pōkole ai iā ʻoe.
Kuʻi kua
Hoʻomaha ka squat hope i ka ʻokoʻa ma nā mākala trapezius a ʻo kekahi ma nā mākala deltoid.
I kēia ʻano ʻokoʻa hoʻomaʻamaʻa nui ʻoe i kou mau ʻūhā, kou hamstrings a me kou mau aniani.
Squat mua
I kēia hihia, kau ka pahu i ka ʻaoʻao kiʻekiʻe o nā mākala pectoral, a me ka ʻāpana e noi ana o nā mākala deltoid.
Makemake ʻoe e mālama i kou mau kuʻe lima i ke kiʻekiʻe loa. ʻO nā squatters he nui e like me ka mea ʻokoʻa me nā lima i ʻoi aku ka maikaʻi, i hiki ʻole i ka barbell ke neʻe mai kona wahi.
I kēia hoʻolālā hoʻomaʻamaʻa nui ʻoe i kāu quadriceps, a i ʻole nā mākala ʻūhā.
Loiloi ʻia nā papa lole squat maikaʻi loa
E kūkākūkā mākou i nā punahele mai kā mākou papa inoa ma ke kikoʻī. He aha nā mea e kūpono ai kēia mau squat racks no kāu hoʻomaʻamaʻa?
ʻO ka Rack Squat Multiple-Best ʻOi loa: Domyos
Inā ʻaʻole ʻoe e ʻimi wale ana i kahi papa squat akā ʻoi aku kahi mea i ʻoi aku ka piha, a laila ʻo kēia paha ka hopena kūpono loa nāu!
E haʻi koke aku mākou iā ʻoe ʻaʻole ia he kumu kūʻai; ua lilo ʻoe ma lalo o 500 euro me kēia ʻeke squat.
Eia nō naʻe, ma ke ʻano he weightlifter fanatic hōʻoiaʻiʻo ʻia ʻoe i ka leʻaleʻa me kēia peʻa squat.
Me kēia huahana iā ʻoe, me he mea lā, he lumi hoʻoikaika kino piha i hoʻokahi.
No laila ʻaʻole hiki iā ʻoe ke squat wale me kēia paʻa; Hiki iā ʻoe ke hana i nā hana huki (me ka ʻole o ka pulley; kiʻekiʻe a haʻahaʻa paha) a ʻo ke kaomi paha inā koho ʻoe e kūʻai i kahi pā keu.
Ua hoʻāʻo ka huahana me nā kaupaona a 200 kg a hiki i ka pahu huki ke hāpai e like me 150 kg.
ʻO ka mea maʻalahi e pili ana i kēia lepe ʻo ia hiki iā ʻoe ke hoʻoponopono i nā mea hoʻopaʻa i kāu mau hoʻomaʻamaʻa (hiki ke hoʻololi ʻia ma waena o 55 a me 180 cm, no 5 cm). Hoʻohui hou ʻia ka ʻūlū me nā kaupaona 900 Adapter diameter kaulike (mai 28-50 mm).
Me kēia lāki hiki iā ʻoe ke hana i nā ʻano hana like ʻole me nā kaupaona, nā paona alakaʻi a ʻo ka papa wale nō me kou kaumaha o kou kino iho. He lehulehu nā mea hiki!
He pono loa kēia peʻa squat.
Hōʻuluʻulu Squat Rack Maikaʻi loa: Kino-Paʻa Paʻa Paʻi Paʻi GPR370
ʻO kēia peʻa squat he kiʻekiʻe kiʻekiʻe a ʻaʻole kūpono kūpono, akā i ko mākou manaʻo pono e noʻonoʻo.
Inā hoʻomaʻamaʻa ikaika ʻoe, ʻike ʻoe i ka mea nui e hiki ke hoʻomaʻamaʻa i ka palena no nā hopena maikaʻi loa.
Hiki i kēlā me kēia peʻa squat kiʻekiʻe loa. He 14 mau helu hāpai a he ʻehā mau mea hoʻopili no ka mālama ʻana i ke kaumaha o ʻOlimepika.
ʻO kēia hāmeʻa paʻa pōhaku kahi kumu 4-kiko ākea no ke kūpaʻa keu. Eia hou, aia ia ma lalo o ka piʻo o 7 kekelē, no ka nui o nā hopena a me ka palekana.
Hoʻonohonoho ʻia nā helu hāpai / palekana i kahi ala e hiki ai iā ʻoe ke pani palekana i ka barbel i ka wā o kāu hana hoʻoikaika kino (e like me nā squats, deadlift, lunges, nā lālani kū pololei).
E hoʻonui i nā koho hoʻoikaika kino, hiki iā ʻoe ke hoʻohui i kahi pākaukau.
ʻAe ka ʻūlū i ka hoʻohana nui, a i ka palena o 450 kilo!
He mea maikaʻi paha ke ʻike e hiki ke hoʻohana ʻia ka peʻa squat me kahi barbel lōʻihi 220 cm.
He laka no nā hale mana maoli! Me kēia paʻi kaomi maha e mālama pono ʻoe iā ʻoe iho i nā manawa āpau.
E nānā i nā kumukūʻai a me ka loaʻa ʻana ma aneʻi
ʻO ka Rack Squat Hōʻemi maikaʻi loa: ʻO Domyos Stand-Alone
Hiki iā mākou ke noʻonoʻo ʻaʻole i kēlā me kēia kanaka he mau haneli mau euro e kūʻai aku i kahi papa squat pipiʻi.
ʻO ka mea pōmaikaʻi, he ʻuʻuku hoʻi, akā nā koho paʻa, e like me kēia peʻa squat mai Domyos.
Me kēia peʻa squat hiki iā ʻoe ke hana maʻalahi i kahi hoʻomaʻamaʻa ikaika piha: me kou kaumaha o kou kino ponoʻī (huki i nā hoʻoikaika) a me nā kaupaona.
Ma waho aʻe o nā squats, hiki iā ʻoe ke hana i nā huki a inā ʻoe e kūʻai i kahi pae ʻē aʻe, hiki iā ʻoe ke kaomi kaomi (a i ʻole ka hana kaomi).
He kākoʻo H-like ko ka ʻūlū (Tube 50 mm) a hiki ke piʻi ka papahele. Hele mai me nā pāpale anti-slip i hiki ʻole i ka ʻūpē ke hōʻino i kāu papahele.
He ʻelua mau paʻa koʻokoʻo kā ka ʻūpā a ua lako me nā 'pine' ʻelua kū i luna kahi e hiki ai iā ʻoe ke mālama i kāu mau disc.
Hiki ke hoʻouka i nā mea paʻa i ka maximum o 175 kg a me ka drawbar a hiki i 110 kg (ke kaumaha o ke kino + kaupaona). Hiki ke hoʻohana wale ʻia ka palaka me nā kī o 1,75 mika, 2 mika a me ka barbel o 20 kg.
ʻAʻole kūpono i nā lāʻau kī o 15 kg!
E ʻike i nā kumukūʻai hou aʻe ma aneʻi
ʻO ka Squat Rack ʻoi loa me Dumbbell Set: Gorilla Sports
E like me kāu e ʻike ai, ʻo ka hapa nui o nā raka squat e hele mai me ka ʻole o nā barbells a me nā kaupaona. ʻO kēlā ka hae.
Eia nō naʻe, hiki iā ʻoe ke koho e lawe i kahi ʻūlū squat i hoʻopili ʻia me kahi set dumbbell a me nā kākoʻo press press!
A i luna ia, loaʻa iā ʻoe nā moena o ka papahele e hōʻoia i ka paʻa o ka papahele a ʻaʻole e hōʻino ʻia.
ʻO nā multifunctional squat a me nā kaomi kaomi kaomi o kēia kū hoʻokahi i hiki i ka 180 kg a hiki ke hoʻololi ʻia i nā kūlana 16.
Hana ʻia nā dumbbells (discs) i ka lula a he hānau o 30/21 mm. E hōʻino koke nā discs ea i kou papahele.
Eia nō naʻe, me kēia hoʻonohonoho e loaʻa iā ʻoe nā moena papahele mākaukau, i hana ʻia i ka hua kiʻekiʻe a me ka nānā ʻana o ka 'wahie', no laila ʻaʻole ʻoe e hopohopo no ka pohō o ka papahele.
Maʻalahi e paheʻe pū nā moena. Ma waho aʻe o ka pale ʻana i kou papahele, komo pū kēia mau moena i ke kani a me ka wela.
I kēia manawa ʻike maopopo ʻoe hiki iā ʻoe ke hele āpau i kāu hale hoʻoikaika kino hou me ka ʻole o nā hoanoho a i ʻole nā hoanoho e hoʻopilikia ʻia e ia.
E nānā ma aneʻi ma Gorilla Sports
No ke aha ka ʻūmiʻi squat?
Kōkua ka peʻa squat iā ʻoe e kau i ka pā ma kou poʻohiwi mai kahi kiʻekiʻe hōʻoluʻolu a hoʻihoʻi iā ia i kahi ala mākaukau ma hope o ka squatting.
Hoʻopau kahi pahu squat i ka pono e kūlou a hāpai i ka kaumaha. Me kahi peʻa squat e hoʻomaʻamaʻa ʻoe i ka hoʻolālā squat ʻoi aku ka maikaʻi a me ka maikaʻi, a hiki iā ʻoe ke hoʻohui i ke kaupaona i kahi ala palekana.
E kūʻai paha wau i kahi ʻūlū squat?
Pili kēia i kāu pae hoʻokō a me kāu kūlana gym i kēia manawa (pae hoʻoikaika kino).
ʻO kahi kī huki He mea hōʻemi, ʻoluʻolu hoʻi ia, akā ʻoi aku ka pono o ka squat rack, ʻoiai ʻoi aku ka nui o ke kumukūʻai (e noʻonoʻo ana i ke kumukūʻai o ka barbel a me nā paona).
ʻOi aku inā kūʻai ʻoe i kahi maikaʻi!
He palekana anei ka heʻe ʻana me ka ʻole o ka ʻūlū hū?
Ma ka laulaha, weliweli kēia a hiki ke alakaʻi i nā hōʻeha poʻohiwi.
Inā makemake ʻoe e hoʻomaʻamaʻa i ka squat me ka ʻole o ka squat rack, ʻoi aku ka maikaʻi e lilo i mākaukau i hiki iā ʻoe ke lawe palekana i ka pae a i ʻole ka barbel i nā poʻohiwi.
Ke hoʻomaka ʻoe me nā kaola a me nā kaupaona, pono nā mīkina lima hoʻoikaika kino maikaʻi. heluhelu ko mākou loiloi o ka mīkina lima hoʻoikaika kino maikaʻi loa | Loipālākiō 5 kiʻekiʻe no ka paʻa & lima.
