Kuyintokozo enkulu ukuthi ngikubhalele laba bafundi lezi zihloko, wena. Angiyamukeli inkokhelo yokubhala izibuyekezo, umbono wami ngemikhiqizo ungowami, kepha uma uthola izincomo zami zilusizo futhi ugcina uthenga okuthile ngesixhumanisi esisodwa engingathola ikhomishini kulokho. Ulwazi oluningi
Kunanini ngaphambili, abasubathi abashisekayo phakathi kwethu baya ngokuya bethakasela endaweni ebizwa ngokuthi 'ijimu yasekhaya'.
Nalokho akuhlanyi; Amajimu athinteke kakhulu yinkinga ye-corona kulo nyaka ngakho-ke avaliwe isikhathi esiningi.
Kulabo abahlale befuna ukugcina imizimba yabo yezemidlalo isesimweni, i-squat rack ifika kahle.
Kungakho sinikezela lesi sihloko kuma-squat rack angcono kakhulu emakethe njengamanje.
Singacabanga ukuthi manje ufuna ukwazi nge-squat rack yethu yokuqala.
Sizokutshela lokho ngokushesha, yilokhu I-Domyos squat rack yokuqeqeshwa kwamandla, ongaphinde ukuthole phezulu kwetafula lethu (bheka ngezansi).
Kungani lokhu kuyintandokazi yethu?
Ngoba lena i-squat rack ephelele kakhulu, ongakwazi ukusquat ngayo kuphela, kodwa futhi wenze izivivinyo zokudonsa futhi mhlawumbe ucindezela ibhentshi uma uthenga ibhentshi elengeziwe.
Siyaqaphela ukuthi ithegi yentengo akusiyo eyawo wonke umuntu, kodwa nokho sicabange ukuthi kufanelekile ukuxoxa ngale rack ye-squat emangalisayo.
Ngokungeziwe kule rack ye-squat, kukhona vele amanye ama-squat racks amahle azotholakala.
Kulesi sihloko sizonikeza izibonelo zama-squat racks ahlukahlukene ahloniphekile, ahlukaniswe ngezigaba ezahlukene.
Imininingwane eqondile yenketho ngayinye ingatholakala ngezansi kwethebula.
Khumbula ukuthi iningi lama-squat racks awafiki namapuleti esisindo, ibha/dumbbell kanye nezingcezu zokuvala.
Lokhu kunjalo kuphela uma kushiwo ngokucacile.
| Uhlobo lwe-squat rack | Izithombe |
| I-Multifunctional Squat Rack engcono kakhulu: I-Domyos | 
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| I-squat rack engcono kunazo zonke: I-Body-Solid Multi Press Rack GPR370 | 
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| I-squat Rack engcono kakhulu eshibhile: I-Domyos Ima Yedwa | 
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| I-Squat Rack Engcono Kakhulu Kuhlanganisa Isethi Ye-Dumbbell: Ezemidlalo zeGorilla | 
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Lokho esixoxa ngakho kulokhu okuthunyelwe okuphelele:
Yini ama-squats alungele?
Okokuqala nje… Kungani 'ukusquatting' kukuhle kangaka kuwe?
Ama-squats awalokho okubizwa ngokuthi 'inhlanganisela' yokuzivocavoca. Ngokuzivocavoca okuhlanganisiwe uqeqesha amaqembu amaningana emisipha ngesikhathi esisodwa phezu kwamalunga amaningana.
Ngaphezu kwemisipha yakho yethanga, uqeqesha futhi ama-glutes akho kanye ne-abs, kodwa futhi wakha amandla nokukhuthazela. I-squat izokusiza futhi ukuthi uthuthuke kwezinye izivivinyo.
Ezinye izibonelo zokuzivocavoca okuyinhlanganisela ama-push-ups, ama-pull-up namaphaphu.
Funda futhi: Imigoqo yokudonsa phezulu yesilevu | Ukusuka ophahleni nasodongeni kuya ezimele.
Okuphambene nama-compound exercises ukuzilolonga ukuzehlukanisa, lapho uziqeqeshela phezu kwelunga elilodwa kuphela.
Izibonelo zokuzivocavoca ukuzihlukanisa wukucindezela kwesifuba, ukunwetshwa komlenze nama-bicep curls.
I-squat yangemuva kanye ne-squat yangaphambili
I-squat kuwumsebenzi onzima kakhulu.
Ngenkathi u-squatting, isifuba sakho siyakhula, ngakho-ke usebenza namandla akho okuphefumula.
Izinhlobonhlobo ezivame kakhulu ze-squat yi-squat yangemuva nangaphambili, esizokuchazela yona kafushane.
i-back squat
I-back squat iphumule barbell emisipha ye-trapezius futhi ngokwengxenye futhi emisipha ye-deltoid.
Kulokhu okuhlukile uqeqesha ikakhulukazi imisipha yethanga lakho, ama-hamstrings akho kanye nama-glutes akho.
Isikwele sangaphambili
Kulokhu, i-barbell ihlezi engxenyeni engenhla yemisipha ye-pectoral, kanye nengxenye ehlongozwayo yemisipha ye-deltoid.
Umgomo uwukugcina izindololwane zakho ziphakeme ngangokunokwenzeka. Ama-squatter amaningi athanda okuhlukile ngezingalo eziphambanayo okungcono kakhulu, ukuze i-barbell ingakwazi ukusuka endaweni yayo.
Kulo msebenzi uqeqesha kakhulu ama-quadriceps akho, noma imisipha yethanga.
Ama-squat racks angcono kakhulu abuyekeziwe
Manje sizoxoxa ngezintandokazi ezivela ohlwini lwethu ngokuningiliziwe. Yini eyenza lawa ma-squat racks abe ngcono kakhulu ekusebenzeni kwakho?
I-Multi-Purpose Squat Rack engcono kakhulu: i-Domyos
Uma kwenzeka ungafuni nje i-squat rack kodwa okuthile okuphelele nakakhulu, lokhu kungase kube isixazululo esiphelele kuwe!
Sizokutshela ngokushesha ukuthi ngeke kube ukuthengiselana; ulahlekelwe ngama-euro angekho ngaphansi kwama-500 ngale rack ye-squat.
Kodwa-ke, njengomuntu ophakamisa izinsimbi oshisekayo ngokuqinisekile uzoyijabulela le rack ye-squat.
Ngalo mkhiqizo une, njengokungathi, igumbi lokufaneleka eliphelele kwelinye.
Ngakho-ke awukwazi ukuvele ugxume ngale rakhi; Ungenza futhi izivivinyo zokudonsa (noma ngaphandle kwe-pulley; ephezulu noma ephansi) ngisho nokucindezela ibhentshi uma ukhetha ukuthenga ibhentshi elengeziwe.
Umkhiqizo uhlolwe ngezisindo ezifika ku-200 kg futhi ibha yokudonsa ingakhuphuka ifike ku-150 kg.
Into ewusizo ngale rakhi ukuthi ungakwazi ukulungisa izibambi zebha ekusebenzeni kwakho (okushintshwayo phakathi kuka-55 no-180 cm, ngo-5 cm). I-rack iphinde ihambisane nezisindo ze-Adapter 900 zasebhange ububanzi (kusuka ku-28-50 mm).
Ngale rakhi ungenza izivivinyo eziningi ezahlukene ngezisindo, izisindo eziqondisiwe kanye nesisindo somzimba wakho. Amathuba amaningi!
Le rack ye-squat iyadingeka ngokuphelele.
I-Squat Rack Engcono Kakhulu Sekonke: I-Body-Solid Multi Press Rack GPR370
Le rack ye-squat ingeyekhwalithi ephezulu futhi ayishibhile impela, kodwa ngokombono wethu kufanelekile ukucatshangelwa.
Uma uziqeqesha kanzima, uyazi ukuthi kubaluleke kangakanani ukukwazi ukuqeqesha kuze kube umkhawulo ukuze uthole imiphumela engcono kakhulu.
Lokhu kungenzeka ngale rack yekhwalithi ephezulu ye-squat. Irekhi inamaphuzu okuphakamisa angu-14 kanye nezinamathiselo ezine zokulondoloza isisindo sama-Olympic.
Le divayisi ye-rock-solid inesisekelo samaphoyinti angu-4 ububanzi ukuze kube nokuzinza okwengeziwe. Ngaphezu kwalokho, ingaphansi kokuthambekela kwama-degree angu-7, ukuze uthole imiphumela eyengeziwe nokuphepha.
Ama-lift-off/amaphuzu okuphepha abekwe ngendlela yokuthi ukwazi ukufaka esikhundleni se-barbell ngokuphephile ngesikhathi wenza umsebenzi wakho (njengama-squats, ama-deadlift, amaphaphu, imigqa eqondile).
Ukuze unwebe izinketho zokujima, ungangeza ibhentshi.
I-rack ivumela ukusetshenziswa kanzima, kuze kufike ku-450 kilos!
Kungase futhi kube usizo ukwazi ukuthi i-squat rack ingasetshenziswa ne-barbell engu-220 cm ubude.
I-rack yezindlu zamandla zangempela! Ngale rakhi yokucindezela okuningi uzigcina ufanelekile ngaso sonke isikhathi.
Bheka izintengo nokutholakala lapha
I-Squat Rack Engcono Kakhulu: I-Domyos Stand-Alone
Singacabanga ukuthi akuwona wonke umuntu onamakhulu ambalwa ama-euro okuthenga i-squat rack ebizayo.
Ngenhlanhla, kukhona nezinketho ezishibhile, nokho eziqinile, njengale rack ye-squat evela e-Domyos.
Ngalesi rack se-squat ungenza kalula nje ukuqeqeshwa kwamandla okuphelele: kokubili ngesisindo somzimba wakho (ukuzivivinya kokudonsa) kanye nezisindo.
Ngaphezu kwama-squats, ungenza futhi ukudonsa futhi uma uthenga elinye ibhentshi, ungacindezela ibhentshi (noma wenze umshini wokunyathelisa).
I-rack inokwesekwa okumise okwe-H (ithubhu engu-50 mm) futhi ukukhweza phansi kungenzeka. Uthola ama-anti-slip caps ukuze i-rack ingakwazi ukulimaza iphansi lakho.
Indawo yokubeka inezibambi ezimbili futhi ifakwe 'izikhonkwane' ezimbili ezime mpo lapho ungagcina khona amadiski akho.
Izibambi zezinduku zingalayishwa kuze kufike ku-175 kg kanye ne-drawbar kufika ku-110 kg (isisindo somzimba + isisindo). I-rack ingasetshenziswa kuphela ngemigoqo engamamitha angu-1,75, amamitha angu-2 kanye ne-barbell engu-20 kg.
Ayilungele imigoqo ye-barbell engu-15 kg!
I-Squat Rack Engcono Kakhulu Kubandakanya Isethi Ye-Dumbbell: Imidlalo ye-Gorilla
Njengoba kungenzeka ukuthi uqaphele, ama-squat racks amaningi afika ngaphandle kwama-barbell nezisindo. Yilokho okujwayelekile.
Kodwa-ke, ungaphinda ukhethe ukuthatha i-squat rack ehlanganisa isethi ye-dumbbell kanye nezisekelo ze-bench press!
Futhi ukuze uqedele, uthola ngisho nomata baphansi ukuze uqinisekise ukuthi iphansi lakho lihlala linjalo futhi ngeke lonakale.
I-multifunctional squat kanye nezisekelo zokucindezela ibhentshi zale sethi eyingqayizivele ziyalayisheka zifike ku-180 kg futhi zishintsheke ezindaweni ezingu-16.
Ama-dumbbells (ama-disc) enziwe ngepulasitiki futhi ane-bore ye-30/21 mm. Amadiski epulasitiki azolimaza iphansi lakho ngokushesha.
Kodwa-ke, ngale sethi uthola omata baphansi abawusizo, abenziwe ngegwebu lekhwalithi ephezulu futhi nokubukeka 'kokhuni', ngakho-ke akudingeki ukhathazeke ngokulimala kwaphansi.
Omata bashelela ndawonye kalula. Ngaphezu kokuvikela iphansi lakho, lawa mata aphinde amunca umsindo nokushisa.
Manje uyazi ngokuqinisekile ukuthi ungaphuma uphelele ejimini yakho yasekhaya entsha ngaphandle kokuthi omakhelwane bakho noma omakhelwane bakho bakhathazwe yikho!
Yibukele lapha kwaGorilla Sports
Iyini i-squat rack?
I-squat rack ikusiza ukuthi ubeke ibha emahlombe akho ukusuka ekuphakameni okunethezekile futhi uyibuyisele ngendlela ewusizo ngemva kokushwibeka.
I-squat rack iqeda isidingo sokugoba futhi uphakamise isisindo. Nge-squat rack uzokwazi ukuvivinya umzimba kangcono nangcono, futhi uzokwazi ukwengeza isisindo esiningi ngendlela ephephile.
Ingabe kufanele ngithenge i-squat rack?
Lokhu kuncike ngempela ezingeni lakho lokuzinikela kanye nesimo sakho samanje sokuzivocavoca (izinga lokuqina).
Ibha yokudonsa iyithuluzi elishibhile, elimnandi, kodwa i-squat rack ngokuvamile iwusizo kakhulu, nakuba kubiza kakhulu (kucatshangelwa izindleko ze-barbell nezisindo).
Ikakhulukazi uma uthenga omuhle!
Ingabe kuphephile uku-squat ngaphandle kwe-squat rack?
Ngokuvamile, lokhu kuyingozi futhi kungaholela ekulimaleni kwehlombe.
Uma ufuna ukuqeqesha i-squat ngaphandle kwe-squat rack, kungcono ukuthi ube nekhono ngandlela-thile ukuze ukwazi ukuletha ibha noma i-barbell ngokuphepha emahlombe.
Uma uqala ngamabha nezisindo, amagilavu okuqina abalulekile. funda ukubuyekezwa kwethu kwegilavu yokufaneleka engcono kakhulu | Okuphezulu okungu-5 okukalwe ngokubamba nesandla.
