Nigute ushobora guswera? - Hongxing

Kumenya neza squat Rack: Ubuyobozi Bwuzuye Kuri Tekinike Yukuri

Mu rwego rwo guhugura imbaraga, guswera bihagarara nkimyitozo yifatizo, guhuza amatsinda menshi yimitsi no guteza imbere ubuzima bwiza muri rusange. Mugihe gukora squats hamwe nuburyo bukwiye ningirakamaro kugirango umuntu yunguke kandi agabanye ibyago byo gukomeretsa, kumenya gutobora neza barbell nyuma yo gusubiramo ni ngombwa. Tekinike ya racking ikwiye itekanye, irinda akabari nibikoresho, kandi irinda ibikomere.

Gusobanukirwa Anatomy ya aKwikinisha

Mbere yo gucengera muri tekinike ya racking, ni ngombwa kumenyera ibice bigize squat rack:

1. Uprights:Ihagaritse ifashe ifata barbell hejuru yuburebure bwifuzwa kuri squats.

2. J-hook cyangwa Amapine:Umugereka hejuru yuburinzi butekesha barbell iyo ushwanyaguritse.

3. Amahuriro ya Spotter:Amahitamo atabishaka aherereye hejuru kugirango atange inkunga yinyongera cyangwa ubufasha.

Intambwe Zingenzi Zubuhanga Bwiza Bwiza

Kugirango utekane neza kandi neza neza barbell nyuma ya buri squat isubiramo, kurikiza izi ntambwe:

1. Igenzura Ibimanuka:Komeza kugenzura barbell kumanuka, urebe ko imanuka neza kandi neza.

2. Koresha amaguru yawe:Komeza amaguru yawe kandi ushishikare kumanuka, witegure kongera kwagura amaguru yawe kugirango ushakishe akabari.

3. Subira inyuma no hejuru:Umaze kugera munsi yigituba, fata intambwe ntoya inyuma mugihe icyarimwe urambura amaguru kugirango uzane barbell kumwanya wa rack.

4. Shyira akabari:Huza akabari hamwe na J-hook cyangwa pin, urebe ko ari hagati kandi urwego.

5. Kuruhuka witonze:Witonze uyobore akabari kuri J-hook cyangwa pin, ubemerera kuruhuka witonze utaguye cyangwa ngo utere ibibazo bidakwiriye ibikoresho.

Amakosa Rusange Rusange Kwirinda

Kugira ngo wirinde gukomeretsa n'ibikoresho byangiritse, irinde aya makosa asanzwe:

1. Kurenza Umugongo:Irinde hyperextending umugongo wo hepfo mugihe ucuramye, kuko ibi bishobora kunaniza umugongo.

2. Ibimanuka bitagenzuwe:Ntureke ngo barbell igabanuke uko umanuka. Komeza kugenzura mu rugendo rwose.

3. Gukoresha Imbaraga Zirenze:Irinde gukubita barbell kuri J-hook cyangwa pin, kuko ibyo bishobora kwangiza ibikoresho kandi bigatera ingaruka mbi.

4. Kwirengagiza urubuga rwa Spotter:Koresha ibibanza biboneka niba bihari, cyane cyane mugihe uteruye uburemere buremereye, kubwinyongera n'umutekano.

Inyungu zubuhanga bukwiye

Tekinike ya racking ikwiye itanga inyungu nyinshi:

1. Kwirinda ibikomere:Gufata neza bifasha kugenzura no kuringaniza, kugabanya ibyago byo gukomeretsa, cyane cyane kumugongo wo hepfo no mubitugu.

2. Kurinda ibikoresho:Gufata neza birinda kwangirika kwa barbell na squat rack, bigatuma kuramba no gukora.

3. Kunoza imikorere:Gutondeka neza biteza imbere imyitozo ikora neza kandi ikora neza, bigabanya igihe n'imbaraga.

4. Icyizere n'impamvu:Gutondeka neza bitera icyizere no kumva neza, bigatera imbere gutera imbere mumyitozo ya squat.

Umwanzuro

Kunyunyuza imitsi nyuma ya buri squat isubiramo ni igice cyingenzi mu myitozo, ntabwo ari igitekerezo. Tekinike ya racking ikwiye kurinda umutekano, kurinda ibikoresho, no kuzamura uburambe muri squat. Mugukurikiza intambwe zavuzwe kandi ukirinda amakosa asanzwe, abantu barashobora kumenya neza racking kandi bakabona inyungu zuzuye zamahugurwa ya squat.Niba ushaka kugura akayira, ushobora gutekereza Hongxing, utanga ibikoresho byimikino ngororamubiri yubucuruzi buremereye, hamwe nibiciro byiza kandi serivisi nyuma yo kugurisha.