Kuluvuyo olukhulu ukubhala la manqaku abafundi bam, wena. Andiyamkeli intlawulo yokuphononongwa kokubhala, uluvo lwam kwiimveliso zezam, kodwa ukuba ufumanisa ukuba izindululo zam ziluncedo kwaye ugqibela ngokuthenga into ngenye yekhonkco endinokufumana ikhomishini kuyo. Olunye ulwazi
Kunanini na ngaphambili, iimbaleki ezizimiseleyo phakathi kwethu ziya zisiba nomdla kwindawo ebizwa ngokuba 'yijimu yasekhaya'.
Ayimangalisi loo nto; Iigyms zibethwe kakhulu yingxaki yecorona kulo nyaka kwaye ke zivaliwe ixesha elininzi.
Kwabo bahlala befuna ukugcina imizimba yabo yezemidlalo imile, i-squat rack iluncedo kakhulu.
Kungenxa yoko le nto sinikezela eli nqaku kwezona rack zibalaseleyo ze-squat okwangoku kwintengiso.
Sinokucinga ukuba ngoku unomdla malunga nenombolo yethu yokuqala ye-squat rack.
Siza kukuxelela kwangoko, yile I-Domyos squat rack yoqeqesho lwamandla, onokuthi ufumane kwakhona phezulu kwetafile yethu (jonga ngezantsi).
Kutheni le nto siyithandayo?
Kungenxa yokuba le yeyona ndawo igqibeleleyo ye-squat rack, onokuthi ungagquma ngayo kuphela, kodwa wenze nemithambo yokutsala kwaye unokucofa ibhentshi ukuba uthenga ibhentshi eyongezelelweyo.
Siyaqonda ukuba ithegi yexabiso ayinguye wonke umntu, kodwa besisacinga ukuba kufanelekile ukuxoxa ngale rack intle ye-squat.
Ukongeza kule rack ye-squat, kukho ezinye ii-squat racks ezilungileyo ezikhoyo.
Kweli nqaku siza kunika imizekelo eyahlukeneyo ye-squat racks eqinile, eyahlulahlulwe ngamacandelo ahlukeneyo.
Iinkcukacha ezichanekileyo zokhetho ngalunye zinokufumaneka ngezantsi kwetheyibhile.
Nceda uqaphele ukuba uninzi lwe-squat racks aluzi kunye neeplate zobunzima, ibha / dumbbell kunye neziqwenga zokutshixa.
Oku kunjalo kuphela xa kuchazwe ngokucacileyo.
| Uhlobo lwe-squat rack | Imifanekiso |
| Eyona Rakhi ye-squat enemisebenzi emininzi: IiDomyos | 
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| Iyonke eyona rack ye-squat: I-Body-Solid Multi Press Rack GPR370 | 
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| Eyona Rakhi yeSquat enexabiso eliphantsi: IiDomyos Zimele Zodwa | 
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| Eyona rack ye-squat ibandakanya iseti ye-dumbbell: Imidlalo yeGorilla | 
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Oko sixoxa ngako kule post ibanzi:
I-squats ilungele ntoni?
Okokuqala nje ... Kutheni kulunge kangaka uku-squatting kuwe?
Ii-squats zezo zinto zibizwa ngokuba 'ngumthambo'. Ngomthambo odibeneyo uqeqesha amaqela amaninzi emisipha ngaxeshanye phezu kwamalungu amaninzi.
Ukongeza ekuqeqesheni imisipha yethanga lakho, uqeqesha kwakhona i-glutes yakho kunye nezihlunu zesisu, kodwa uyakha amandla kunye nokunyamezela. I-squat nayo iya kukunceda wenze inkqubela phambili kunye neminye imithambo.
Eminye imizekelo yemithambo edibeneyo kukutyhala, ukutsalela phezulu kunye nemiphunga.
Funda kwakhona: Eyona ndawo ilungileyo yokutsala | Ukusuka eluphahleni nakudonga ukuya kwindawo yokuzimela.
Okuchasene nemithambo edibeneyo kukuzilolonga wedwa, apho uqeqesha ilungu elinye kuphela.
Imizekelo yokuzivocavoca kwe-isolation yi-chest press, i-leg extension kunye ne-bicep curls.
I-squat yangasemva kunye ne-squat yangaphambili
I-squat ngumsebenzi onzima kakhulu.
Xa u-squatting, isifuba sakho siyakhula, nto leyo esebenza kumandla akho okuphefumla.
Iinguqu eziqhelekileyo ze-squat ziyi-back and front squat, esiza kukuchazela ngokufutshane.
Ngasemva squat
Ngexesha le-squat yangasemva, i I-halter kwizihlunu zemonkshood kwaye ngokuyinxenye nakwizihlunu ze-deltoid.
Ngalo mahluko uqeqesha ikakhulu izihlunu zethanga lakho, i-hamstrings yakho kunye ne-glutes yakho.
Squat ngaphambili
Kule meko, i-barbell ihlala kwindawo ephezulu yemisipha ye-pectoral, kunye nenxalenye engezantsi yemisipha ye-deltoid.
Kufuneka ugcine iingqiniba zakho phezulu kangangoko. Abaninzi be-squatters bakhetha inguqu ngeengalo ezinqamlekileyo, ukwenzela ukuba ibha ayinakusuka kwindawo yayo.
Ngalo msebenzi uqeqesha i-quadriceps yakho, okanye izihlunu zethanga.
Iirekhi ze-squat ezigqwesileyo zihlaziyiwe
Ngoku siza kuxubusha iintandokazi kuluhlu lwethu ngokubanzi. Yintoni eyenza ezi rack zesquat zibe zezona zilungileyo kwi-workout yakho?
Eyona rack ye-squat enemisebenzi emininzi: iDomyos
Kwimeko apho awukhangeli nje i-squat rack kodwa into egqibeleleyo ngakumbi, oku kunokuba sisisombululo esigqibeleleyo kuwe!
Siya kuthi nje kwangoko ukuba ayisayi kuba yintengiso; Awuyi kuchitha ngaphantsi kwe-500 ye-euro ngale rack ye-squat.
Nangona kunjalo, njenge-weightlifter ekhutheleyo uqinisekisiwe ukuba uyonwabele le rack ye-squat.
Ngale mveliso unayo, njengokuba kunjalo, igumbi lokufaneleka elipheleleyo kwelinye.
Ngoko awukwazi ukugquma kuphela ngale rack; Unokwenza umthambo wokutsala (kunye okanye ngaphandle kwepuli; ephezulu okanye ephantsi) kunye nocinezelo lwebhentshi ukuba ukhetha ukuthenga ibhentshi.
Imveliso ivavanyiwe ngobunzima obufikelela kwi-200 kg kunye nebar yokutsalela phezulu inokuphakamisa i-150 kg.
Into eluncedo ngale rakhi kukuba ungazihlengahlengisa izibambi zebha kwimithambo yakho (enokulungiswa phakathi kwe-55 kunye ne-180 cm, increments ye-5 cm). I-rack iyahambelana ne-Bank 900 Adapter ubukhulu bobunzima (ukusuka kwi-28-50 mm).
Ngale rakhi unokwenza imithambo emininzi eyahlukeneyo ngobunzima, iintsimbi ezikhokelwayo kwaye kunjalo nangobunzima bomzimba wakho. Zininzi izinto ezinokwenzeka!
Le rack ye-squat iyacetyiswa kakhulu.
Iyonke eyona rack ye-squat: I-Body-Solid Multi Press Rack GPR370
Le rack ye-squat ikumgangatho ophezulu kwaye ayibizi ncam, kodwa ngokoluvo lwethu kufanelekile ukuyiqwalasela.
Ukuba uqeqesha kakhulu, uyazi ukuba kubaluleke kangakanani ukuqeqesha kwimida yakho ngeziphumo ezilungileyo.
Oku kunokwenzeka ngale rack ye-squat ephezulu. Irekhi inamanqaku ali-14 onyuswayo kunye neendawo ezine zokunyuselwa zokugcina ubunzima beOlimpiki.
Esi sixhobo esiqinileyo selitye sinesiseko esinamanqaku angama-4 ukuze kubekho uzinzo olongezelelweyo. Ukongeza, ikwi-slope ye-7 degrees, kwiziphumo ezingcono kunye nokhuseleko.
Iindawo zokunyusela/zokhuseleko zibekwe ngendlela yokuba ukwazi ukubuyisela ngokukhuselekileyo indawo yentsimbi ngelixa usenza imithambo yakho (enje ngee-squats, ii-deadlifts, imiphunga, imiqolo emi nkqo).
Ukwandisa amathuba okuzilolonga, unokongeza ibhentshi.
I-rack ivumela ukusetyenziswa kakhulu, ukuya kuthi ga kwi-450 kilos enkulu!
Kusenokuba luncedo ukwazi ukuba i-squat rack ingasetyenziswa nge-220 cm ubude bebarbell.
I-rack yezindlu zamandla zokwenyani! Ngale rakhi yokucofa kaninzi ungazigcina usempilweni kakhulu ngamaxesha onke.
Jonga amaxabiso kunye nokufumaneka apha
Eyona ndawo iphantsi ye-squat rack enexabiso eliphantsi: iDomyos Stand-Alone
Sinokucinga ukuba ayinguye wonke umntu onamakhulu ambalwa eeuro ecaleni ukuze athenge i-squat rack ebiza kakhulu.
Ngethamsanqa, zikwakho iinketho ezingabizi kakhulu, kodwa eziqinileyo, ezinje nge-squat rack evela eDomyos.
Ngale rack ye-squat unokwenza ngokulula nje uqeqesho olupheleleyo lwamandla: zombini kunye nobunzima bomzimba wakho (ukutsala umthambo) kunye neentsimbi.
Ukongeza kwi-squats, unokwenza kwakhona i-pull-ups kwaye ukuba uthenge ibhentshi eyongezelelweyo, unokuphinda ucinezele ibhentshi (okanye wenze i-bench press).
I-rack inenkxaso efana ne-H (i-tube 50 mm) kunye nokunyuka komgangatho kunokwenzeka. Uya kufumana i-anti-slip caps ukwenzela ukuba i-rack ingakwazi ukonakalisa umgangatho wakho.
I-rack inezibambi zeentonga ezimbini kwaye ixhotyiswe 'ngezikhonkwane' ezimbini ezithe nkqo apho unokugcina khona iidiski zakho.
Abaphathi beentonga banokulayishwa ukuya kuthi ga kwi-175 kg kunye nentonga yokutsala ukuya kuthi ga kwi-110 kg (ubunzima bomzimba + ubunzima). I-rack ingasetyenziselwa kuphela imivalo ye-1,75 yeemitha, i-2 yeemitha kunye ne-barbell ye-20 kg.
Ayizifanelanga ii-barbells ezingama-15 kg!
Jonga amaxabiso akutshanje apha
Best squat rack kuquka barbell iseti: Gorilla Sports
Njengoko uye waqaphela, ezininzi ii-squat racks ziza ngaphandle kwee-dumbbells kunye nobunzima. Nguwo lowo umgangatho.
Nangona kunjalo, unokukhetha kwakhona ukufumana i-squat rack ebandakanya isethi ye-barbell kunye neenkxaso ze-bench press!
Kwaye ukongeza kuyo yonke into, ufumana neemethi zomgangatho wokuqinisekisa ukuba umgangatho wakho uhlala ucocekile kwaye awuyi konakaliswa.
I-multifunctional squat kunye ne-bench press isekela le setethi ekhethekileyo inokuthwala umthwalo ukuya kuthi ga kwi-180 kg kwaye ilungelelaniswe kwizikhundla ze-16.
Iidumbbells (iidiski) zenziwe ngeplastiki kwaye zinebhore ye-30/21 mm. Iidiski zeplastiki azinakwenzeka ukuba zonakalise umgangatho wakho.
Nangona kunjalo, ngale seti ufumana iimethi zomgangatho eziluncedo, ezenziwe ngamagwebu akumgangatho ophezulu kunye nenkangeleko 'yomthi', ukuze ungabi naxhala malunga nomonakalo womgangatho konke konke.
Uyakwazi ukutyibilika ngokulula iimathi kunye. Ukongeza ekukhuseleni umgangatho wakho, ezi methi zikwafunxa isandi kunye nobushushu.
Ngoku unokuqiniseka ukuba ungaya endle kwindawo yakho yokuzivocavoca yekhaya elitsha ngaphandle kokukhathaza abamelwane bakho!
Yibukele apha kwiGorilla Sports
Yenzelwe ntoni i-squat rack?
I-squat rack ikunceda ukuba ubeke ibha emagxeni akho ukusuka kwindawo ekhululekile kwaye uyibuyisele ngendlela efanelekileyo emva kokugquma.
I-squat rack isusa isidingo sokugoba kwaye uphakamise ubunzima. Nge-squat rack uya kukwazi kakuhle umthambo we-squat kwaye uya kuba nakho ukongeza ubunzima obuninzi ngendlela ekhuselekileyo.
Ngaba kufuneka ndithenge i-squat rack?
Oku kuxhomekeke ngokwenene kwinqanaba lakho lokuzibophelela kunye nemeko yakho yangoku yokuzivocavoca (inqanaba lokufaneleka).
Ibha yokutsalela phezulu sisixhobo esingabizi kakhulu, esimnandi, kodwa i-squat rack iluncedo kakhulu, nangona kunjalo ixabisa kakhulu (uthathela ingqalelo ixabiso lentsimbi kunye neentsimbi).
Ngokukodwa ukuba uthenga okulungileyo!
Ngaba kukhuselekile uku-squat ngaphandle kwe-squat rack?
Ngokuqhelekileyo, oku kuyingozi kwaye kunokukhokelela ekulimazeni kwamagxa.
Ukuba ufuna ukuqeqesha i-squat ngaphandle kwe-squat rack, kungcono ukuba ube nobuchule obuthile ukuze ukwazi ukuzisa ngokukhuselekileyo ibha okanye i-dumbbell ukuya emagxeni.
Xa usebenza ngemivalo kunye neentsimbi, iiglavu ezifanelekileyo zokomelela ziyimfuneko. funda uphononongo lwethu lweyona glavu yokuqina | I-5 ephezulu inikwe ireyithi yokubambelela kunye nesihlahla.
