Kusintha kosavuta komwe mungapange pakukonzekera masewera olimbitsa thupi mukamagwira ntchito kuchokera ku zida zolimbitsa thupi kunyumba ndikoyamba tsiku lanu ndi cardio. Kuti mulimbikitse kagayidwe kanu, chitani musanadye chakudya cham'mawa.
Mukufuna kuchita masewera olimbitsa thupi pafupipafupi koma simukufuna kulipirira umembala wa gym kapena makalasi okwera mtengo a boutique olimba? Sipadzakhalanso zowiringula! Zolimbitsa thupi zapakhomo izi komanso zida zabwino zolimbitsa thupi zimakupatsani mwayi kuti mutuluke thukuta popanda kufunikira kwa membala wa masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi kumapindulitsa pa thanzi lanu lamaganizo ndi thupi. Mutha kukhala achangu komanso athanzi osachoka mnyumba mwanu ndi zida zabwino kwambiri zochitira masewera olimbitsa thupi kunyumba. Kupeza zida zazikulu zochitira masewera olimbitsa thupi kunyumba kwanu ndi njira yosavuta komanso yosavuta.
Chinthu chimodzi chabwino pa izi ndi chakuti sichiyenera kukhala chodula. Ngakhale kupanga malo ochitira masewera olimbitsa thupi kunyumba kungawoneke ngati ntchito yovuta, ndizotheka pa bajeti. Simufunikanso malo ambiri. Yang'anani kwambiri pazinthu zingapo zofunika koma zotsika mtengo. Khalani ndi phazi laling'ono pamene mukulimbitsa thupi lanu.
Zida Zolimbitsa Thupi za Panyumba Yolimbitsa Thupi
Kukhala ndi malo ochitira masewera olimbitsa thupi kunyumba ndikothandiza komanso kopumula ndipo ambiri okonda masewera olimbitsa thupi amalakalaka kukhala nayo. Kukhazikitsa malo ochitira masewera olimbitsa thupi kunyumba, kumbali ina, kungakhale kovuta koma kotheka.
Pali zisankho zambiri zomwe ziyenera kupangidwa ndi mfundo zofunika kuziganizira. Mtundu wa kulimbitsa thupi, kukula, mtengo, ndi malingaliro okonza ndi zinthu zofunika kuziganizira posankha zida zabwino kwambiri zochitira kunyumba.
Mfundo Zofunika Kuziganizira
Mtundu Wolimbitsa Thupi
Ngati mumakonda cardio, njinga yolimbitsa thupi kapena treadmill ikhoza kukhala zida zabwino kwambiri zolimbitsa thupi kunyumba. Madumbbell ndi kettlebells ndi zida ziwiri zodziwika bwino zophunzitsira mphamvu pamasewera olimbitsa thupi kunyumba. Makina opalasa kapena ma elliptical amaloza magulu osiyanasiyana a minofu ndikukweza kugunda kwa mtima wanu pochita masewera olimbitsa thupi.
Kukula
Muyeneranso kuganizira kukula, chifukwa mwina mulibe malo ambiri zipangizo kunyumba masewero olimbitsa. Ganizirani makina opinda ndi kuwotcha. Resistance band ndi ab rollers ndi zida ziwiri zophatikizika komanso zonyamula. Kumbukirani kuti mufunika zida zazing'ono zochitira masewera olimbitsa thupi kunyumba ngati muli ndi malo ochepa.
Kusamalira
Kukonza nthawi zonse ndikofunikira pazida zambiri zolimbitsa thupi. Zambiri mwa zidazi ndizosavuta kuzisamalira kuposa momwe zimayembekezeredwa; ingoonetsetsani kuti mukumvetsa zofunikira zosamalira musanagule chilichonse. Ayeneranso kutsukidwa nthawi zonse.
Mtengo
Pomaliza, mtengo wa zida zochitira masewera olimbitsa thupi kunyumba ndizofunikira kuziganizira. Mwamwayi, ngakhale muli ndi bajeti yochepa kapena mutha kukwanitsa splurge, pali zina zomwe mungachite. Pali zida zotsika mtengo zolimbitsa thupi zomwe zingagwiritsidwe ntchito pazinthu zosiyanasiyana.
Kukhoza kwanu kupeza kapena kupanga zida zanu kudzakuthandizani kupanga zida zolimbitsa thupi zonse zapanyumba kuti mukwaniritse zolinga zanu zolimbitsa thupi popanda kupita kumalo ochitira masewera olimbitsa thupi nthawi ndi nthawi. Muli ndi mwayi wogula zida kapena kuchita ntchito ina ya DIY. Mulimonse momwe zingakhalire, zonse zimagwira ntchito.
Zida Zolimbitsa Thupi Zanyumba
Zida Zabwino Kwambiri Zolimbitsa Thupi Zanyumba Zochepetsa Kuwonda
Ndi zida ziti zochitira masewera olimbitsa thupi kunyumba zomwe zili zabwino kwambiri pakuchepetsa thupi? Ngati mukufuna kuchepetsa thupi, yang'anani makina opangira masewera olimbitsa thupi omwe amawotcha ma calories ambiri ndikuwona minofu yomwe amagwira ntchito. Ganizirani zamtundu wa cardio womwe mukufuna kuchita posankha makina abwino kwambiri opangira masewera olimbitsa thupi kunyumba kwanu.
Wopondaponda
Kugwiritsa ntchito treadmills ndi imodzi mwa njira zothandiza kwambiri zochepetsera thupi. Chopondapo chimagwira ntchito zosiyanasiyana minofu m'thupi lanu, kuphatikizapo glutes, hamstrings, quadriceps, pachimake, ndi ana ang'ombe. XTERRA Fitness TR150 Folding Treadmill in Black ndi njira yabwino kwambiri chifukwa ndiyotsika mtengo komanso yopindika. Zimapangitsa kukhala koyenera kochitira masewera olimbitsa thupi kunyumba.
Masewera olimbitsa thupi Panjinga
Pazochita za aerobic, njinga yochita masewera olimbitsa thupi ndi imodzi mwazinthu zothandiza kwambiri pazida zochitira masewera olimbitsa thupi kunyumba. Bicycle yochita masewera olimbitsa thupi ndi imodzi mwa zida zochepetsera thupi ndipo nthawi zambiri imaphunzitsa miyendo yanu. Bicycle ya Sunny thanzi ndi kulimbitsa thupi ndi imodzi mwa njinga zolimbitsa thupi zomwe mungayesere kunyumba.
Makina Opalasa
Makina opalasa ndi chimodzi mwazinthu zabwino kwambiri zolimbitsa thupi zolimbikitsa mbali zonse za thupi lanu. Mitsempha, miyendo, ndi minyewa yam'mwamba ndizofunika kwambiri. Makina opalasa a Concept 2D ndi njira yabwino kwambiri yowonongera nthawi yanu mukuchita masewera olimbitsa thupi kunyumba.
Mini Stepper
Stepper ndi chida chabwino kwambiri cha zida zochitira masewera olimbitsa thupi kunyumba zolimbitsa thupi ndikuwotcha zopatsa mphamvu m'miyendo yanu. Ndi amodzi mwa zida zogwira mtima kwambiri za Cardio pakuchepetsa thupi kunyumba. Mini Stepper yochokera ku Nordic Lifting imabwera ndi magulu otsutsa komanso chowunikira chothandizira kuti chikuthandizeni ndi masewera olimbitsa thupi kunyumba.
Foam Roller
Foam roller ndiye chida chotsatira chabwino kwambiri chochitira masewera olimbitsa thupi kunyumba kwanu. Ndizothandiza kwambiri ndipo zimathandiza kuchepetsa thupi mwa kungogona pansi. Nordic Lifting ili ndi ntchito yabwino kwambiri pa chogudubuza thovu, chomwe ndi njira yabwino yothetsera minofu yolimba komanso kutikita minofu yakuya.
Zida Zina Zabwino Kwambiri Zolimbitsa Thupi Pakhomo Pamalo Ang'onoang'ono
Palinso zida zapadera zoyenerera amuna ndi akazi. Kawirikawiri, ma dumbbells, ma yoga, magulu otsutsa, njinga zolimbitsa thupi, ndi mabenchi olemetsa ndi zina mwa zipangizo zochitira masewera olimbitsa thupi zapakhomo za amuna ndi akazi.
Ma Dumbbells
Ma Dumbbell ndi chimodzi mwazinthu zosavuta komanso zazing'ono kwambiri za zida zophunzitsira zomwe zilipo ndipo zimakhala zazikulu komanso zolemera zosiyanasiyana. Iwo ndi abwino kulimbikitsa mapewa, mikono, biceps, ndi triceps. Ma Dumbbells a NordicTrack Pick-a-Weight Adjustable ali ndi njira yosavuta yosinthira kulemera yomwe imakupatsani mwayi wosankha poundage yoyenera yolimbitsa thupi lanu.
Magulu Otsutsa
Mukufuna rump yozungulira? Imodzi mwamaguluwo iyenera kuyikidwa mu Mark Bell's Sling Shot Hip Circle Sport. Nyamulani mozungulira ma quadriceps, akakolo, kapena mawondo anu panthawi ya squats, milatho, kapena maulendo oyenda kuti muthandize kudzuka kwanu.
Ma Armbands Olemera
Ma Tone-y-Bands ndi umboni wakuti kulemera pang'ono kumapita kutali. Magulu a tone-y amalemera pakati pa 0.5 ndi 1 pounds, ndipo kuvala kokongola kwapamanja kumeneku kumapereka kukana pang'ono kumachita masewera olimbitsa thupi nthawi zonse.
Zithunzi za TRX
Mukalumikizidwa ndi khoma kapena khomo lolimba, TRX Home2 System imasandulika kukhala dongosolo lophunzitsira thupi lonse lomwe limakuthandizani kukulitsa minofu ndikuwongolera momwe mumayendera. Mwa kusintha mbali ya thupi lanu, mukhoza kusintha mlingo wa mphamvu.
Chingwe Cholumphira Cholemera
Malinga ndi kafukufuku wina, kulumpha kwa mphindi 10 kungafanane ndi kuthamanga kwa mphindi 30. The WOD Nation Adjustable Weighted Jump Rope ili ndi zolemetsa zokwana 1-pounds m'zogwira.
Mpira wa Slam
Mpira wapakhoma, kapena mpira wa slam, ndi chida chofunikira kwambiri polimbitsa thupi chomwe chimatha kukwezedwa, kuponyedwa, kapena kumenyedwera kuti mukhale ndi mphamvu komanso momwe mumakhalira. Mpira wa Nordic Lifting slam uyenera kuyesedwa bwino pakuphunzitsidwa kwa cardio, core, komanso kulimbitsa thupi.
Kettlebell
Zochita zolimbitsa thupi zomwe aliyense amakonda ndi ma kettlebells. Amagwiritsidwa ntchito pochita masewera olimbitsa thupi, mphamvu, ndi aerobic. Kettlebell imapereka mayendedwe osiyanasiyana amphamvu mumlengalenga pang'ono, kuchokera pakufa kwa mwendo umodzi kupita ku swings. Nordic Lifting kettlebell ndichidutswa cha zida zolimbitsa thupi zomwe muyenera kuyesa kunyumba kuti muphunzitse za cardio ndi mphamvu.
Balance Ball
Mpira wa Gaiam Total Body Balance Ball umakukakamizani kuti mukulitse minyewa yanu yayikulu ndikukutsutsani momwe mumakhalira. Ndi chida chabwino kwambiri chotambasula.
Sewerani Dice
FitLid Exercise Dice, yomwe imaphatikizapo zochitika (monga kukankha ndi mapapu), komanso rep ndi nthawi yogawa, imakuthandizani kuti zinthu zikhale zosangalatsa komanso zatsopano.
Bench yolimbitsa thupi
Zaka makumi atatu pambuyo pake, Step High Step Aerobic Platform imakhalabe yosagwirizana. Chifukwa chiyani? Chifukwa mutha kuyigwiritsa ntchito pochita masewera olimbitsa thupi komanso ophulika, kupita patsogolo, kupangitsa mayendedwe kukhala ofikirika, kapena ngati benchi yodalirika.
Yoga Mat
Makatani opindika, monga Sugarmat Dreamcatcher, ndi ofunikira kuti mudutse machitidwe a yoga kapena kungotambasula pambuyo pochita masewera olimbitsa thupi.
Yoga Block
The Manduka Recycled Foam Yoga Block sikuti imakuthandizani kuti mukhale ndi mawonekedwe abwino a yoga posunga thupi lanu kuti liziyenda bwino, komanso lingagwiritsidwe ntchito ngati chida chaching'ono cha toning. Ikani pakati pa ntchafu zanu pamene mukuchoka ku galu kupita ku galu kuti mutengeke kwambiri.
Yoga Strap
Manja angapo ndi kuponda pansi pa 7-foot Gaiam Restore Multi-Grip Stretch Strap amapereka mwayi wotalikirapo pambuyo polimbitsa thupi mosasamala kanthu za kusinthasintha kwanu.
Mpira wa Yoga
Mpira wa yoga ndi chida chodziwika bwino komanso chomwe chimagwiritsidwa ntchito nthawi zambiri. Amagwiritsidwa ntchito kwambiri pophunzitsa zapakati ndi mphamvu, zomwe ndi njira zodziwika kwambiri zowonjezerera kuwotcha kwa calorie.
mphete za Gymnastics
Mphete zochitira masewera olimbitsa thupi ndi amodzi mwamakina ogwira ntchito kunyumba omwe amapezeka. Mudzafunika malo oti muwakonzere, koma malo aliwonse okhala ndi maziko olimba angachite. Ngati mukuyang'ana mphete zabwino kwambiri zochitira masewera olimbitsa thupi ndi zingwe, zomwe zikuchokera ku Nordic Lifting ndi zapamwamba kwambiri.
DIY Home Workout Equipment
Ngakhale kuti ena aife timathabe kuchita masewera olimbitsa thupi kunja motetezeka—ndiko kuti, tingatsatire miyambo yotalikirana pamene tikuyenda, kuthamanga, kapena kukwera njinga—ambiri aife timakhala m’malo amene makamu a anthu amapangitsa kuti cardio yakunja ikhale yosatheka. Kumbali inayi, anthu ena amatha kutuluka bwino, koma zinthu zamtunduwu sizinthu zawo.
Zotsatira zake, zipinda zawo zogona (kapena zipinda zogona, zipinda zapansi, kapena bwalo laling'ono lotseguka m'manyumba awo) zakhala malo ophunzitsira kwakanthawi komanso malo ochitira masewera olimbitsa thupi kunyumba kwa anthu ambiri. Ndipo ngati izi zikufotokozera zomwe zikuchitika, mwayi ndiwe kuti mulibe mwayi woyesera.
Ngati mukufuna kugulitsa zida zolimbitsa thupi kunyumba koma simungakwanitse kugula zodula, mutha kuyesa kupanga zanu. Izi ndi zosankha zabwino kwambiri posunga ndalama kuti mugule mtsogolo.
Kutembenuza njinga yanu yakale komanso yosagwiritsidwa ntchito kukhala njinga yosasunthika ndi chimodzi mwazinthu zotsika mtengo kwambiri za zida zolimbitsa thupi zapakhomo zomwe mungagwiritse ntchito. Mutha kupanganso zolemera zopangira kunyumba pogwiritsa ntchito mapaipi akale a PVC ndikuyika mchenga kapena dothi mkati kuti liwonjezeke.
Mutha kugwiritsa ntchito mabotolo opanda kanthu a soda kuti mupange ma dumbbells anu a DIY. Kuti muwonjezere kulemera, muyenera kudzaza mabotolo awiri opanda kanthu ndi madzi. Ma basketball opanda kanthu ndizinthu zabwino zopangira mipira yanu ya slam. Ingodzazani ndi mchenga wokwanira ndipo mwakonzeka kupita.
The Takeaway
Ndi malo ambiri ochitira masewera olimbitsa thupi ndi masewera olimbitsa thupi akadali otsekedwa chifukwa cha mliriwu, ndikofunikira kuti mupeze zida zolimbitsa thupi zapanyumba zadera lanu. Zomwe zingakuthandizeni kusuntha ndikuchita masewera olimbitsa thupi kunyumba osabwerera m'mbuyo pazolinga zanu zolimbitsa thupi.
Kukhala ndi zida zabwino kwambiri zochitira masewera olimbitsa thupi kunyumba idzakhala njira yachangu kwambiri yokwaniritsira zolinga zanu zolimbitsa thupi posachedwa. Ndi zida ziti zochitira masewera olimbitsa thupi kunyumba zomwe zili bwino kwambiri? Yankho lidzadalira zosowa zanu ndi zomwe mumakonda. Ganizirani za mtundu wa masewera olimbitsa thupi omwe mukuchita. Mwanjira iyi, mudzatha kuwunika zida zabwino kwambiri komanso zotsika mtengo kwambiri zochitira masewera olimbitsa thupi kunyumba kwanu.
Kuchokera: NORDIC LIFTING
Nthawi yotumiza: Jun-17-2022