Yuav ua li cas rack squats? - Hongxing

Mastering the Squat Rack: Phau Ntawv Qhia Kom Zoo Racking Technique

Nyob rau hauv lub cheeb tsam ntawm kev cob qhia lub zog, squats sawv ua ib lub hauv paus kev tawm dag zog, koom nrog ntau pab pawg leeg thiab txhawb nqa tag nrho kev noj qab haus huv. Thaum ua haujlwm squats nrog daim ntawv tsim nyog yog qhov tseem ceeb rau kev ua kom muaj txiaj ntsig zoo tshaj plaws thiab txo qis kev pheej hmoo raug mob, kev paub yuav ua li cas kom ruaj ntseg rack barbell tom qab txhua qhov rov ua dua yog qhov tseem ceeb sib npaug. Cov txheej txheem racking kom ruaj khov, tiv thaiv lub bar thiab cov khoom siv, thiab tiv thaiv kev raug mob.

Nkag siab txog Anatomy ntawm aSquat Rack

Ua ntej delving rau hauv cov txheej txheem racking, nws yog ib qho tseem ceeb kom paub koj tus kheej nrog cov khoom ntawm squat khib:

1. Uprights:Txoj kev txhawb nqa uas tuav lub barbell ntawm qhov siab xav tau rau squats.

2. J-hooks lossis Pins:Cov ntawv txuas rau ntawm uprights uas ruaj ntseg lub barbell thaum racked.

3. Spotter Platforms:Kev xaiv lub platform nyob tom qab uprights los muab kev txhawb nqa lossis kev pab ntxiv.

Cov kauj ruam tseem ceeb rau cov txheej txheem racking kom raug

Txhawm rau kom nyab xeeb thiab ua tau zoo rack lub barbell tom qab txhua squat repetition, ua raws li cov kauj ruam no:

1. Tswj lub qhovntsej thiaj tsis mob:Tswj tswj lub barbell thoob plaws hauv qhovntsej thiaj tsis mob, kom ntseeg tau tias nws nqis los zoo thiab sib npaug.

2. Koom koj ob txhais ceg:Khaws koj ob txhais ceg kom nquag plias thiab koom nrog thoob plaws qhovntsej thiaj tsis mob, npaj rov txuas koj ob txhais ceg kom khib lub barbell.

3. Kauj ruam rov qab thiab nce:Thaum koj tau mus txog hauv qab ntawm squat, ua ib kauj ruam me me rov qab thaum tib lub sijhawm nthuav koj ob txhais ceg coj lub barbell mus rau qhov chaw khib.

4. Txoj Haujlwm Barbell:Teem lub barbell nrog J-hooks lossis pins, kom ntseeg tau tias nws nyob nruab nrab thiab theem.

5. Maj mam so lub Barbell:Ua tib zoo coj tus barbell mus rau J-hooks lossis tus pins, cia nws so maj mam yam tsis muaj kev sib tsoo lossis ua rau cov khoom siv tsis raug.

Common Racking yuam kev kom zam

Txhawm rau tiv thaiv kev raug mob thiab khoom siv puas tsuaj, zam cov kev ua yuam kev racking no:

1. Overextending Koj Back:Tsis txhob hyperextending koj sab nraub qaum thaum koj khib lub barbell, vim qhov no tuaj yeem ua rau koj tus txha nraub qaum.

2. Uncontrolled qhovntsej thiaj tsis mob:Tsis txhob cia lub barbell poob uncontrollably thaum koj nqis los. Tswj tswj txhua qhov kev txav mus los.

3. Kev siv zog ntau dhau:Tsis txhob slamming lub barbell mus rau J-hooks lossis pins, vim qhov no tuaj yeem ua rau cov khoom puas thiab ua rau muaj kev cuam tshuam.

4. Tsis saib xyuas Spotter Platforms:Siv cov platforms spotter yog tias muaj, tshwj xeeb tshaj yog thaum nqa qhov hnyav dua, rau kev txhawb nqa ntxiv thiab kev nyab xeeb.

Cov txiaj ntsig ntawm Txoj Cai Racking Zoo

Cov txheej txheem racking kom raug muaj ntau yam txiaj ntsig:

1. Kev tiv thaiv kev raug mob:Kev racking tsim nyog pab tswj kev tswj hwm thiab sib npaug, txo qhov kev pheej hmoo ntawm kev raug mob, tshwj xeeb tshaj yog rau sab nraub qaum thiab lub xub pwg nyom.

2. Cov cuab yeej tiv thaiv:Racking kom zoo tiv thaiv kev puas tsuaj rau lub barbell thiab squat khib, ua kom lawv lub neej ntev thiab ua haujlwm.

3. Txhim kho Efficiency:Racking kom zoo txhawb kev ua haujlwm zoo thiab ua haujlwm zoo, txo qis lub sijhawm thiab lub zog.

4. Kev ntseeg siab thiab kev txhawb siab:Kev racking tsim nyog instills kev ntseeg siab thiab kev nkag siab ntawm kev txawj ntse, txhawb kev nce qib ntxiv hauv kev cob qhia squat.

Xaus

Racking lub barbell tom qab txhua squat repetition yog ib feem tseem ceeb ntawm kev tawm dag zog, tsis yog tom qab. Cov txheej txheem racking kom zoo ua kom muaj kev nyab xeeb, tiv thaiv cov cuab yeej siv, thiab txhim kho qhov kev paub squat tag nrho. Los ntawm kev ua raws li cov kauj ruam tau piav qhia thiab zam kev ua yuam kev ntau dhau, cov tib neeg tuaj yeem ua kom zoo racking thiab sau tag nrho cov txiaj ntsig ntawm kev cob qhia squat.Yog tias koj xav yuav lub treadmill, koj tuaj yeem xav txog Hongxing, tus neeg muag khoom ntawm cov khoom siv coj mus muag hnyav, nrog cov nqi zoo thiab guaranteed kev pab cuam tom qab muag.