Emkhakheni wokuqeqeshwa kokuqina nokuqina, ama-weight racks ami njengamaqhawe angaqashiwe, ahlinzeka kokubili ukuphepha nokuhleleka ezindaweni zokujima. Njengoba ama-elekthronikhi omthengi aqhubeka nokuvela, kanjalo nokusebenza kanye nemiklamo yalezi zingcezu ezibalulekile zemishini yokuzivocavoca. Le athikili ihlose ukukhanyisa izici zamarack esisindo abasebenzisi abazithola zibaluleke kakhulu, enikeza imininingwane yokwenza izinqumo ezinolwazi kubo bobabili abathanda izimfundamakhwela kanye nabathandi bokuqina.
Okuqukethwe:
1. Ukuqonda izinhlobo ezahlukene zokubeka isisindo
2. Izici ezibalulekile okufanele uzicabangele lapho ukhetha indawo yokubeka isisindo
3. Ukubaluleka komthamo wesisindo nokuzinza
4. Amathiphu okunakekela nokunakekela ukuphila isikhathi eside
5. Indima yamaracks esisindo ekusetheni ijimu yasekhaya
Ukuqonda izinhlobo ezahlukene zokubeka isisindo
Amarack esisindo afika ngezimo nosayizi abahlukahlukene, ngayinye yakhelwe ukuhlangabezana nezidingo ezithile kanye nemikhawulo yesikhala. I-squat rack yendabuko, isibonelo, iyisisekelo ezindaweni eziningi zokuzivocavoca, ehlinzeka ngesakhiwo esilula kodwa esiguquguqukayo sezinhlobonhlobo zokuzivocavoca. Ngakolunye uhlangothi, ama-power racks ahlinzeka ngendawo evalekile kakhudlwana, engathuthukisa ukuphepha kwabaphakamisa abantu ngabanye. Ngaleso sikhathi, imishini elayishwe amapuleti nama-racks amahhala abhekelela lawo agxile emaqenjini emisipha aqondiwe, enikeza ukunethezeka nokusebenza kahle ezimisweni zokujima.
Ukukhetha uhlobo olufanele lwerack yesisindo kuhlanganisa ukuhlola imigomo yakho yokufaneleka, izivivinyo ohlela ukuzifaka, kanye nesikhala esitholakalayo endaweni yakho yokuzivocavoca. Akukhona nje nge-rack ngokwayo kodwa ukuthi ingena kanjani ohambweni lwakho lokufaneleka lulonke. Isibonelo, abantu abagxile ekuphakamiseni izinsimbi zama-Olympic bangase babeke phambili irack enesitoreji esihlanganisiwe sama-barbell namapuleti esisindo, kanti umuntu onejimu yasekhaya ehlangene angase akhethe idizayini egoqekayo.
Ukuvela kwamarack esisindo kuphinde kwabona ukufakwa kobuchwepheshe, njengezinto zokubala zedijithali nezinhlelo zokujima ezididiyelwe. Lezi zici zingathuthukisa kakhulu umuzwa wakho wokuqeqeshwa, zikunikeze kokubili ugqozi nezinkomba zenqubekelaphambili ezilinganisekayo.
Izici ezibalulekile okufanele uzicabangele lapho ukhetha indawo yokubeka isisindo
Uma kuziwa ekukhetheni i-rack yesisindo, izici ezimbalwa ezibalulekile zigqama njengokucatshangelwa okubalulekile. Ukuzivumelanisa nezimo, ngokwesibonelo, kubaluleke kakhulu. I-rack enobude obulungisekayo nobubanzi ingakwazi ukuthwala ukuvocavoca okuhlukile nobude bomsebenzisi, iyenze ibe isengezo esiguquguqukayo kunoma iyiphi ijimu. Bheka amamodeli anezindlela ezisebenziseka kalula ezivumela ukulungiswa okusheshayo.
Esinye isici esibalulekile ukufakwa kwezingxenye zokuphepha, njengezingalo ze-spotter noma amabhande. Lezi zingasindisa impilo, ngokwezwi nezwi, zinikeze ukwesekwa ngesikhathi sokuphakamisa okusindayo noma uma ulahlekelwa ukulawula isisindo. Ukuthula kwengqondo okuza nokwazi ukuthi unenetha yokuphepha akunakugcizelelwa, ikakhulukazi kulabo abaziqeqesha bodwa.
Okokugcina, cabangela ukuhambisana kwe-rack nezinsiza. Kusukela kuma-dip bar kuya eziteshini zokudonsa, ikhono lokwengeza ku-rack yakho linganweba kakhulu ukusebenza kwayo. Lokhu kuvumelana nezimo akugcini nje ngokuthuthukisa inani lemali oyitshalile kodwa futhi kugcina ukuzivocavoca kwakho kuhlukene futhi kuheha.
Ukubaluleka komthamo wesisindo nokuzinza
Izici ezimbili ezibaluleke kakhulu okufanele uzicabangele lapho ukhetha indawo yokubeka isisindo umthamo wayo wesisindo nokuzinza. Lezi zici zithinta ngokuqondile kokubili ukuphepha nokuphila isikhathi eside kwezinto zokusebenza. Isisindo se-rack kufanele sihambisane nemigomo yakho yokuphakamisa, okuhlanganisa isisindo se-barbell nanoma yimaphi amapuleti ohlose ukuwasebenzisa. Kuwukuhlakanipha ukukhetha irack enamandla edlula izidingo zakho zamanje ukuze ihambisane nokuzuza kwamandla esikhathini esizayo.
Ukuzinza kubaluleke ngokufanayo, njengoba irack exegayo ingaba yingozi enkulu kwezokuphepha. Bheka ama-racks anesisekelo esiqinile futhi, uma kunesidingo, izinketho zokuyivikela phansi. Izinto zokwakha nazo zidlala indima ekuzinzeni, insimbi ibe yinto ekhethwayo yokuqina namandla.
Ukuqonda ubunjiniyela bama-weight racks nakho kungazisa isinqumo sakho. Izici ezifana ne-triangular bracing noma imilenze ebanzi ingathuthukisa ukuzinza, iqinisekise ukuthi i-rack ihlala iqinile ngesikhathi sokusetshenziswa.
Amathiphu okunakekela nokunakekela ukuphila isikhathi eside
Ukunakekelwa okufanele nokunakekelwa kubalulekile ukuze uqinisekise ubude besisindo sakho sokubeka isisindo. Ukuhlale uhlola irack ukuze kubonakale izimpawu zokuguga, njengokugqwala noma amabhawodi axegayo, kungavimbela izingozi futhi kunwebe ukuphila kwayo. Ukuhlanza i-rack ngemikhiqizo efanele kungavikela nasekugqwaleni, ikakhulukazi ezindaweni ezinomswakama ophezulu.
Ukugcoba izingxenye ezihambayo, uma i-rack yakho inazo, iqinisekisa ukusebenza kahle futhi ivimbela umonakalo. Ukwengeza, ukugcina amapuleti esisindo nama-barbell ngendlela efanele kungavimbela ukucindezeleka okungadingekile esakhiweni se-rack. Ngokunamathela kulezi zinqubo zokunakekela, irekhi yakho yesisindo ingahlala iyingxenye ethembekile nephephile yendlela yakho yokufaneleka iminyaka eminingi ezayo.
Indima yamaracks esisindo ekusetheni ijimu yasekhaya
Ukufaka indawo yokubeka isisindo endaweni yokuzivocavoca yasekhaya kungashintsha indawo yakho yokuzivivinya ibe indawo esebenza kahle futhi enobuchwepheshe. Ayigcini nje ngokuhlela izisindo zakho namabha kodwa futhi yandisa izinhlobonhlobo zokuzivocavoca ongazenza. Ngerack elungile, ungakha indawo yokuqeqesha ebanzi ehambisana nemigomo yakho yokufaneleka, noma ngabe ibandakanya ukuqeqeshwa kwamandla, ukwakha umzimba, noma ukufaneleka okusebenzayo.
Ukuguquguquka kwerekhi yesisindo nakho kuvumela ukuqhubeka ohambweni lwakho lokufaneleka, okuhambisana nezisindo ezikhulayo nobunkimbinkimbi ekuzilolongeni. Ngaphezu kwalokho, ukuba khona kwerack yesisindo kungathuthukisa ukukhanga kobuhle bejimu yakho yasekhaya, kukwenze kube indawo ekhangayo nesishukumisayo ukuzilolonga.
Isiphetho
Amarack esisindo ayisisekelo sokuqeqeshwa kwamandla okusebenzayo, anikeza kokubili izinzuzo zokusebenza nezokuphepha. Ngokuqonda izinhlobo ezihlukene zamarack atholakalayo, ucabangela izici ezibalulekile, futhi ubeke phambili umthamo wesisindo nokuzinza, ungakhetha irack ehlangabezana nezidingo zakho futhi ithuthukise ukuzizwisa kwakho kokuqeqeshwa. Ukunakekelwa okufanele nokuhlanganiswa okucatshangelwayo ekusetheni ijimu yakho yasekhaya kuzoqinisekisa ukuthi irack yakho yesisindo ihlala iyigugu ohambweni lwakho lokufaneleka.
