U etsa li-squats joang? - Hongxing

Ho tseba Squat Rack: Tataiso e Felletseng ea Mokhoa o Loketseng oa ho Racking

Sebakeng sa koetliso ea matla, li-squats li ema e le boikoetliso ba motheo, li kopanya lihlopha tse ngata tsa mesifa le ho khothalletsa ho ikoetlisa ka kakaretso. Le hoja ho etsa li-squats ka mokhoa o nepahetseng ho bohlokoa bakeng sa ho eketsa melemo le ho fokotsa kotsi ea likotsi, ho tseba ho qhekella ka mokhoa o sireletsehileng ka mor'a ho pheta-pheta ho bohlokoa ka tsela e tšoanang. Mokhoa o nepahetseng oa racking o tiisa botsitso, o sireletsa bar le lisebelisoa, hape o thibela likotsi tse ka bang teng.

Ho utloisisa Anatomy ea aSquat Rack

Pele u kenella ka mokhoa oa ho qhekella, ho bohlokoa ho tloaelana le likarolo tsa squat rack:

1. Uprights:Litšehetso tse otlolohileng tse ts'oereng "barbell" bophahamong bo lakatsehang bakeng sa li-squats.

2. J-hook kapa Pins:Li-attachments tse holim'a li-uprights tse sireletsang barbell ha e ratoa.

3. Spotter Platforms:Li-platform tsa boikhethelo tse fumanehang ka morao ho li-uprights ho fana ka tšehetso kapa thuso e eketsehileng.

Mehato ea Bohlokoa bakeng sa Mokhoa o nepahetseng oa ho Racking

E le hore u boloke li-barbell ka mokhoa o sireletsehileng le ka katleho ka mor'a ho pheta-pheta ha squat, latela mehato ena:

1. Laola ho Theoha:Boloka taolo ea "barbell" nakong eohle ea ho theoha, ho netefatsa hore e theoha hantle le ka ho lekana.

2. Kopanya Maoto a Hao:Boloka maoto a hao a le mahlahahlaha 'me a tšoarehile ho theosa, u itokiselitse ho phahamisa maoto hape ho qhekella barbell.

3. Tsoela Pele 'me U Tsoele Pele:Hang ha u se u fihlile tlaase ho squat, nka mohato o monyenyane morao ha ka nako e le 'ngoe u phahamisa maoto ho tlisa barbell sebakeng sa rack.

4. Beha Barbell:Hlophisa barbell le li-hook tsa J kapa li-pin, ho netefatsa hore e bohareng le boemong.

5. Phomola Barbell ka bonolo:Tataisa tšepe ka hloko ho lihokong tsa J kapa liphini, u e lumelle hore e phomole ha bonolo ntle le ho thula kapa ho baka khatello e sa hlokahaleng ea lisebelisoa.

Tloaelehileng Racking Liphoso ho Qoba

Ho thibela likotsi le tšenyo ea lisebelisoa, qoba liphoso tsena tse tloaelehileng tsa racking:

1. Ho Atolosa Mokokotlo oa Hao Ho Feta Bokamoso:Qoba ho phahamisa mokokotlo oa hau o ka tlase ha u ntse u phunya "barbell", kaha sena se ka senya mokokotlo oa hau.

2. Ho theoha ho sa Laoleheng:Se ke oa lumella barbell hore e theohe ka mokhoa o sa laoleheng ha u theoha. Boloka taolo ho pholletsa le mokhatlo oohle.

3. Ho Sebelisa Matla a Feteletseng:Qoba ho otlanya barbell ho J-hook kapa liphini, kaha sena se ka senya lisebelisoa mme sa baka tšusumetso e makatsang.

4. Ho hlokomoloha Lipolanete tsa Spotter:Sebelisa li-platform tsa spotter haeba li le teng, haholo ha u phahamisa litšepe tse boima, bakeng sa tšehetso e eketsehileng le polokeho.

Melemo ea Mokhoa o Loketseng oa ho Racking

Mokhoa o nepahetseng oa racking o na le melemo e mengata:

1. Thibelo ea Kotsi:Racking e nepahetseng e thusa ho boloka taolo le ho leka-lekana, ho fokotsa kotsi ea likotsi, haholo-holo mokokotlong le mahetleng.

2. Tšireletso ea Lisebelisoa:Racking e nepahetseng e thibela tšenyo ea barbell le squat rack, ho netefatsa hore li phela nako e telele le ts'ebetso ea tsona.

3. Sebetsa se Ntlafetseng:Racking e nepahetseng e thusa ho phalla hantle le ho sebetsa hantle, ho fokotsa nako le matla a senyehileng.

4. Tšepo le Tšusumetso:Ho roka ka mokhoa o nepahetseng ho etsa hore motho a itšepe le ho ba le maikutlo a ho ipabola, a susumetsang tsoelo-pele e eketsehileng koetlisong ea squat.

Qetello

Ho roala li-barbell ka mor'a ho pheta-pheta ha squat ke karolo ea bohlokoa ea boikoetliso, eseng ho nahana ka morao. Mokhoa o nepahetseng oa ho roka o tiisa polokeho, o sireletsa lisebelisoa, 'me o ntlafatsa boiphihlelo ba squat ka kakaretso. Ka ho latela mehato e boletsoeng le ho qoba liphoso tse tloaelehileng, batho ka bomong ba ka tseba ho racking hantle 'me ba kotula melemo e feletseng ea koetliso ea squat. tšebeletso e netefalitsoeng ka mor'a thekiso.